MyFoodDiary Blog

Gym Etiquette Rules

Wed, 01 Apr 2026 13:51:31 GMT

Everyone has encountered exercisers who act as if they are the only ones at the gym. While you can’t control how others behave, you can do your best to follow gym etiquette and set a good example. Over time, your politeness and consideration might influence others.

Be timely

You might think that arriving late to a group exercise class is harmless, but it can disrupt the instructor and other members. Missing the warm-up and initial instructions can also increase your risk of injury. Out of respect for everyone, try to arrive 5 minutes early for a safe and effective workout.

Clean up after yourself

Putting weights away and wiping down machines should not be solely the responsibility of gym employees. A dumbbell left in the walkway could easily cause someone to trip, and leaving sweat on equipment is inconsiderate. Always re-rack weights in the proper spots and use the complimentary spray bottles to disinfect the equipment.

Know the rules

Pay attention to posted rules and ask the staff questions about what is and isn’t appropriate. Some gyms prohibit members from joining a class late for safety reasons, and many have time limits for cardio machines to ensure everyone has a chance to exercise.

There is nothing worse than a person who hoards the 10-pound dumbbells for 30 minutes while they rotate through their exercises. Speak up and ask to take turns with the equipment. Offer to do the same if you see someone eyeing the items you’re using.

Quiet down

Loud conversations, phone calls, and banging weights create an unpleasant atmosphere for everyone around you. Speak quietly, take your phone calls outside, and keep the grunting and banging to a minimum.

Skip the body sprays

Activity can heighten the sense of smell, making even the faintest spray of cologne or perfume unbearable. Avoid applying sprays and scented lotions several hours before a workout. If you store workout clothes in the locker room for multiple uses, track when that stinky shirt needs to hit the laundry basket.

Watch where you rest

When you take a break after a set or stop to send a text, move out of the way of other exercisers. Don’t take up valuable mirror space or sit on a workout bench. If you are deep in conversation with the person on the cardio machine next to you, step off your machine to continue your talk once your session is complete, and let someone else use the equipment.

9 Plant Nutrients that Improve Health

Mon, 30 Mar 2026 21:01:28 GMT

Plant-based foods are full of complex carbohydrates, vitamins, and minerals, but they also offer natural chemicals called phytonutrients that improve health. While these plant nutrients are not essential for normal body function, they are powerful in disease prevention — making plant foods an important part of a nutritious diet. Enjoying a variety of foods will help you maximize your intake of these phytonutrients.

Ellagic Acid

How it helps: A disease fighting phytonutrient. Research shows that ellagic acid may promote the death of cancer cells.

What to eat: Blueberries, cranberries, strawberries, raspberries, pomegranates, pecans, and walnuts

Gingerol

How it helps: These anti-inflammatory compounds may help reduce the pain and inflammation caused by osteoarthritis and rheumatoid arthritis.

What to eat: Ginger root

Glucosinolates

How they help: Glucosinolates break down into active compounds when vegetables are chopped or chewed. These compounds may fight cancer by preventing DNA damage caused by carcinogens or by preventing the formation of cancer cells.

What to eat: Arugula, bok choy, Brussels sprouts, broccoli, cabbage, cauliflower, kale, and radishes

Hesperidin

How it helps: This flavonoid has been found to reduce the inflammation associated with chronic disease, reducing risks for cancer.

What to eat: Citrus fruits

Kaempferol

How it helps: This phytonutrient has been found to reduce the risk of chronic disease by inhibiting the growth of cancer cells.

What to eat: Broccoli, beans, endive, grapes, kale, leeks, strawberries, and tomatoes

Lycopene

How it helps: Some studies suggest that lycopene can reduce the risk of cancer by blocking the growth of cancer cells. It is also associated with a reduced risk for heart disease and age-related vision problems.

What to eat: Tomatoes, watermelon, pink grapefruit, guava, and papaya

Organosulfur Compounds

How they help: These compounds may protect against gastric and colorectal cancer. They may also reduce the inflammation that is associated with cardiovascular disease.

What to eat: Chives, garlic, leeks, onions, and shallots

Quercetin

How it helps: Research shows that this flavonol may reduce the risk for asthma, cancer, and heart disease.

What to eat: Apples, berries, grapes, and onions

Resveratrol

How it helps: This antioxidant has been linked to the prevention of blood vessel damage, reduced LDL (bad) cholesterol, and reduced cancer risk.

What to eat: Blueberries, cranberries, red grapes, peanuts, and pistachios

Sources

Almond Cherry Steel-cut Oatmeal

Tue, 24 Mar 2026 20:34:29 GMT

If you think you don't like oatmeal, this healthy recipe may change your mind. Steel-cut oats have a firm, almost chewy, texture that barely resembles cooked rolled oats. Oatmeal contains a soluble fiber called beta-glucan, which has been shown to lower cholesterol levels. Almonds are rich in healthy fats that are associated with a reduced risk of heart disease. Tart cherries are packed with antioxidants, and research shows they can reduce inflammation and speed recovery after strenuous exercise.

Tips for the cook: Steel-cut oats should be prepared on the stovetop, and they take longer to cook than old-fashioned oats. To save time, make larger batches, refrigerate leftover portions, and reheat them in the microwave on busy mornings.

Nutrition Facts

Serving Size 1/4 recipe

Amount Per Serving

233

Calories

% Daily Value*

Total Fat 4.8g

2%Saturated Fat 0.3g

Trans Fat 0g

Cholesterol 0mg

Sodium 77mg

15%

Total Carbohydrate 44.3g

19%

Dietary Fiber 5.3g

Total Sugars 13.4g

Includes 4.7g Added Sugars

Sugar Alcohols 0g

Protein 5.9g

Vitamin D 0mcg

Calcium 43mg

Iron 1.7mg

Potassium 258mg

Vitamin A 4.7mcg

Vitamin C 0mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

39 Net Carbs Per Serving

Yield: 4 servings

Preparation time: 5 minutes

Cooking time: 30 minutes

Ingredients

1 cup steel-cut oats (measured dry)
1/3 cup 100% tart cherry juice
1 tbsp brown sugar
1/2 tsp almond extract
1/8 tsp salt
1/4 cup chopped dried cherries
1/4 cup chopped raw almonds

Directions

In a large saucepan, bring 4 cups of water to a boil. Add the steel-cut oats. Cook, stirring often, for 5 minutes, until the oats begin to thicken. Reduce the heat and let the oats simmer for 20 to 25 minutes, stirring often. Cook less time for thinner oats and longer for thicker oats. Keep in mind that the cherry juice will slightly thin them.
Remove the oatmeal from the heat. Stir in the cherry juice, brown sugar, almond extract, and salt.
Divide the oatmeal into 4 servings. Top each serving with 1 tablespoon of dried cherries and 1 tablespoon of chopped almonds. Serve warm. (To reheat steel-cut oats, add 1 tablespoon of water or milk per serving, and microwave on high for 60 to 90 seconds.)

Cardio or Strength Training First?

Tue, 24 Mar 2026 19:44:39 GMT

You want to make the most of every workout, so what should you do first — cardiovascular exercise or strength training? There are arguments and research on both sides, leading most experts to conclude that it depends on your goals and personal preferences.

Cardiovascular Endurance

If your goal is to improve cardiovascular endurance, especially if you are training for a distance race, doing cardio exercise first may be the best choice. Starting your cardio with fresh muscles will help you push through your time or distance goals. Glycogen stores (glucose stored in the muscles for energy) are important for longer cardio sessions. Strength training can deplete these stores, making cardio more challenging.

Improving Strength

If improving strength is your top priority, it may be best to start with strength training. Gaining strength requires challenging your muscles near the point of exhaustion. Performing a lengthy cardio session before strength training may reduce your ability to push your muscles as hard as you would if they were well rested. A Finnish study found that when healthy men and women did cardio training first, it initially interfered with strength training performance. However, after 24 weeks of training, this interference was less notable, and both groups had similar gains in muscle size and strength. So if you absolutely love doing cardio first, this likely won’t hinder your ability to gain strength in the long run.

Weight Loss

If weight loss is your goal, recommendations are mixed. Cardiovascular exercises use large muscle groups for longer periods, resulting in greater calorie burn than most strength-training sessions. By doing cardio first, you may have more energy to push harder and exercise longer, which can lead to more calories burned for weight loss. Some experts argue that when you do strength training first, the body relies on fat for energy during the cardio session, making it a better method for weight loss. Ultimately, it’s about choosing the combination you prefer and that you'll maintain over the long term.

Choosing What Is Best for You

The bottom line is that you can structure your workout based on your preferences without negatively affecting your long-term results. Here are a few options to consider when deciding if you should step on the treadmill or pick up the dumbbells the next time you hit the gym:

Do what's most important to you first. If you're training for a road race, do your cardio while your muscles are fresh. If you're hoping to bulk up, do your strength training first.
Do what you like the least first. If you love your time on the elliptical but feel less enthusiastic about lifting weights, it may be easy to find an excuse to leave the gym after your cardio. Lift weights first, and you will have it out of the way so you can thoroughly enjoy your cardio session.
Save time by making cardio your warm-up. All workouts should start with a 5 to 10-minute warm-up to prepare the muscles for activity. If you start with strength training, it’s best to warm up on the treadmill or a bike first. If you do your cardio first, it can serve as your warm-up and save you valuable minutes of exercise time.
Separate your workouts for safety. Regardless of whether you choose cardio or strength training first, your muscles will be fatigued when you move on to the other exercise. Fatigue can lead to poor form, which can result in injury. If your strength sessions are intense and your cardio sessions lengthy, consider doing these workouts on separate days.

6 Grocery Shopping Mistakes

Tue, 24 Mar 2026 15:23:12 GMT

Healthy eating starts at the market. Avoid these grocery shopping mistakes to ensure you get the best foods for your health and budget.

Shopping at eye level

A lot of research goes into where products are placed in supermarkets. The next time you shop, notice the items at eye level. They’re often prepared meals and not always the healthiest picks. Check the higher and lower shelves for less popular items and store brands, which are usually less processed and more budget-friendly. For example, you'll often find dried beans on the bottom shelf.

Shopping when hungry

It takes willpower to avoid splurging on unhealthy foods at the supermarket. Shopping on an empty stomach makes it even tougher to pass up those quick, high-calorie snacks. To prevent this, shop after a meal or bring along a healthy snack for the trip.

Not consulting the staff

Don't settle for produce that isn't at its peak. Ask the produce department if more options are available. If you plan to use an item quickly and it isn't completely past its prime, ask for a discount. At the meat counter, ask for cuts with the fat trimmed or for smaller portions. Inquire about where the food came from, how it was raised, and when it was harvested.

Rushing through the supermarket

Poor choices are often made when under pressure. While it is difficult to avoid a quick stop at the store for a last-minute item, make food shopping a priority on your to-do list, just like you do for your workout. Committing time to search for foods, reading labels, and asking questions will help you find the healthiest options. Sprinting down the aisle will only lead to impulse purchases you may later regret.

Missing an opportunity to stock up

Fruits, vegetables, and lean meats freeze well for up to two to three months. When these foods are on sale, plan to buy extra to freeze and use throughout the coming weeks. Stock up on berries to add to smoothies and oatmeal. Freeze broccoli and cauliflower for soups and stews. Grab naturally-raised meats and sustainable fish when you find the best prices.

Arriving unprepared

It’s frustrating to find a great sale but have to pass because you're not going home right afterward. Keep a small cooler in your trunk. When you come across an unbeatable deal on cold foods, you won't have to skip out on stocking up. Also, always go to the market prepared with a shopping list. Even if you don’t follow it perfectly, it will serve as a guide to keep you on track with your eating plan.

Healthier Shrimp and Vegetable Fried Rice

Tue, 24 Mar 2026 15:00:23 GMT

When finely chopped, cauliflower looks and feels like rice. It soaks up the flavors of the vegetables, shrimp, and soy sauce in this healthier fried rice recipe. Adding extra cauliflower is also a smart way to stretch the dish and serve more people while cutting calories. A mix of brown rice and various vegetables makes this meal both nutritious and satisfying.

Tips for the cook: Freshly cooked rice is tender and breaks easily when stirred. For the best fried rice, use leftover rice stored in the fridge. To add new flavors and nutrients, try different types of whole-grain rice, such as red rice, black (forbidden) rice, or wild rice.

Nutrition Facts

Serving Size ¹/₆ recipe

Amount Per Serving

116

Calories

% Daily Value

Total Fat 2.7g

2%Saturated Fat 0.3g

Trans Fat 0g

14%

Cholesterol 41mg

11%

Sodium 246mg

Total Carbohydrate 15.5g

10%

Dietary Fiber 2.9g

Total Sugars 4g

Includes 0g Added Sugars

Protein 7.9g

Vitamin D 0mcg

Calcium 47mg

Iron 0.9mg

Potassium 316mg

Vitamin A 50mcg

69%

Vitamin C 62mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

12.6 Net Carbs Per Serving

Yield: 6 servings

Preparation time: 15 minutes

Cooking time: 10 minutes

Ingredients

1 tbsp olive oil
2 cloves garlic, minced
1 medium onion, chopped
2 stalks of celery, sliced
1 ½ cups cauliflower, finely chopped
1 green bell pepper, cored and chopped
1 red bell pepper, cored and chopped
1 cup sugar snap peas
1 cup cooked brown rice
20 medium cooked shrimp, chopped
1 ½ tbsp reduced-sodium soy sauce
¼ tsp ground black pepper

Directions

Heat the olive oil in a wok or large skillet over medium-high heat. Add the garlic, onion, celery, and cauliflower. Cook for 2-3 minutes, until the vegetables begin to soften and brown. Add the bell peppers and cook 30 seconds more.
Stir in the sugar snap peas and the rice. Cook for 1-2 minutes more. Add the shrimp and cook for 1-2 minutes, just until heated through. Stir in the soy sauce and black pepper. Serve warm.

Family Outdoor Activities that Blast Calories

Wed, 18 Mar 2026 14:17:21 GMT

Gather the family and get active together. Take advantage of nice weather by heading outside for some family-friendly activities that also help burn calories for a solid workout.

An afternoon at home

Hula hoop: Even if you have a hard time keeping the hoop around your hips, you can still burn calories trying. Set up a fun competition and time each family member to see who is the hula hoop champion. 60 minutes of hula hooping burns 405 calories.*

Hopscotch: Grab the sidewalk chalk and create your own hopscotch course on the driveway. It will keep the whole family entertained and active for the afternoon. 60 minutes of hopscotch burns 319 calories.

Planting and weeding the garden: Not only does growing a family garden keep you active, but it is also educational and supplies nutritious, fresh food. 60 minutes of planting and weeding the garden will burn 278 calories.

In the park

Trac ball and Frisbee: Whether it’s disc golf, playing fetch with the dog, or playing catch with the family, the park is a great place to spread out and get moving. Outdoor game sets are inexpensive and can become a regular part of your family's active time each week. 60 minutes of tossing around a Frisbee will burn 159 calories.

Rollerblading: Strap on a set of wheels, find a smooth path, and start rolling. Rollerblading or skating provides a great cardiovascular workout. 60 minutes of rollerblading blasts 877 calories!

Hiking: Pack some water and binoculars, then head out on easy trails with the family. The slight inclines and rougher terrain will burn more calories than pavement walking, and you’ll have the opportunity to see some wildlife. 60 minutes of hiking with up to a 9-pound pack burns 478 calories.

On an active vacation

Horseback riding: Saddle up and spend some time with animals while you explore nature. Even though you are being transported down the trail, horseback riding uses core and lower body muscles while burning calories. 60 minutes of riding will burn 239 calories.

Canoeing: Get out on the water and explore the lake in a canoe. Pick up the pace and have a family race to make it an even better workout. 60 minutes of moderate canoeing (4 to 5.9 mph) burns 478 calories.

Rock climbing: See nature from a new perspective and set out for a beginner rock climb that the whole family can handle. Once you reach the summit, take in the views and enjoy a healthy picnic lunch. 60 minutes of rock climbing at a low difficulty level will burn 393 calories.

* All calorie estimates are based on a 150-pound female.

Tips for Controlling Emotional Eating

Mon, 16 Mar 2026 21:26:17 GMT

Using food to celebrate good news or to comfort yourself when you're feeling down is common. The issue arises when these emotional triggers cause cravings that lead to overeating. If you find it hard to control emotional eating, try these tips.

Identify it

The first step to managing emotional eating is to identify your triggers. When cravings start, pause for a moment and evaluate what’s happening. Are you feeling happy, sad, or stressed? Did something happen before you felt hungry, like a stressful work meeting or an argument with someone you care about?

Recognize true hunger

Once you identify the cause of your food craving, evaluate your hunger level. How long has it been since you last ate? Is your stomach growling? True hunger usually occurs about four hours after a healthy, balanced meal or snack. If you are genuinely hungry, eat something. Choose a meal or snack that balances protein, healthy fat, and complex carbohydrates. If you can't resist a sugar-filled treat, limit yourself to a few bites. The goal isn’t to deprive yourself but to slow down and maintain control over your food choices, which can prevent you from eating an entire bag of chips or a box of cookies. Often, just a taste is enough to satisfy a craving and help you avoid overeating.

Get distracted

If you realize that your hunger and cravings are linked to an emotional trigger, the best move is to distract yourself. Reply to the email in your inbox, run an errand, or take a 10-minute walk. If you can shift your focus away from the situation that caused the craving, even briefly, you can often avoid the urge to snack.

Find healthy substitutes to satisfy cravings

If you can’t seem to curb the cravings caused by emotional triggers, make a healthy list of substitutes you can keep nearby. Do you crave salty foods when you're stressed? Try lightly salted, air-popped popcorn. Need a sweet treat to celebrate? Have one square of dark chocolate or make a natural frozen yogurt. Vegetables with hummus are perfect for crunchy cravings, or try a slow-cooked oatmeal for something rich and creamy.

Sweet Potato and Lentil Shepherd's Pies

Wed, 11 Mar 2026 13:27:05 GMT

There are few meals more comforting than warm Shepherd’s Pie. This vegetarian version uses hearty lentils, which are known for their heart-healthy fiber, folate, and magnesium. They are also rich in protein and iron, which help boost energy levels. Adding a sweet potato topping not only enhances the dish's vibrant appearance but also provides a healthy dose of vitamin A.

Nutrition Facts

Serving Size 1 pie (1/4 recipe)

Amount Per Serving

228

Calories

% Daily Value

Total Fat 4.1g

3%Saturated Fat 0.6g

Trans Fat 0g

Cholesterol 0mg

22%

Sodium 512mg

12%

Total Carbohydrate 37.5g

44%

Dietary Fiber 12.2g

Total Sugars 6.6g

Includes 0g Added Sugars

Sugar Alcohols 0g

Protein 12.9g

Vitamin D 0mcg

Calcium 67mg

27%

Iron 4.8mg

17%

Potassium 781mg

39%

Vitamin A 351.4mcg

48%

Vitamin C 43.3mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

25.3 Net Carbs Per Serving

Yield: 4 pies

Preparation: 15 minutes

Cooking time: 35 minutes

Ingredients

1 tbsp olive oil
2 cloves garlic, minced
2 stalks of celery, sliced
1 small onion, chopped
1 small red bell pepper, cored and chopped
2-3 large kale leaves, chopped
¾ cup no-salt-added vegetable stock
½ tsp chopped fresh thyme
½ tsp chopped fresh rosemary
1 tsp cornstarch
1 tbsp water
2 ½ cups cooked green or brown lentils
½ tsp salt
¼ tsp ground black pepper

Sweet Potato Topping

2 medium sweet potatoes
1 clove garlic, grated
½ tsp chopped fresh thyme
¼ tsp salt
¼ tsp ground black pepper

Directions

Preheat the oven to 375 degrees Fahrenheit. Next, pierce the flesh of the sweet potatoes in several spots with a fork. Microwave on high for about 4 minutes or until the flesh is tender. Remove from the microwave. Cut a slit in each to release the steam, then let them cool while you prepare the rest of the recipe.
Heat the olive oil on medium-high in a large, deep skillet. Add the garlic, celery, and onion and cook for 2 to 3 minutes, until the vegetables begin to soften. Add the red bell pepper and cook 1 minute more.
Add the kale and the stock. Stir in the thyme and rosemary.
In a small dish, stir together the cornstarch and water. Add it to the vegetables. Stir in the lentils and cook for 1 to 2 more minutes. Stir in the salt and pepper and remove from the heat. Set aside.
Spoon the sweet potato flesh out of the skins and transfer to a medium-sized bowl. Add the garlic, thyme, salt, and pepper. Use a fork to stir the ingredients while gently mashing the potatoes until smooth.
Spray 4 medium-sized, oven-safe ramekins or soufflé cups (about the 14-ounce size) with non-stick cooking spray or olive oil. Add about 1 cup of the lentils and vegetables to each. Top with about ¼ cup of sweet potatoes. Gently spread the potatoes over the lentils.
Place the dishes on a baking sheet. Place the baking sheet in the oven and bake for 20 to 25 minutes, or until the filling begins to bubble and the edges of the potatoes begin to brown. Remove from the oven and let sit for 3 to 4 minutes. Serve warm.

8 Reasons to Register for a Fitness Event

Wed, 11 Mar 2026 13:11:05 GMT

Whether you're planning a run, hike, triathlon, or adventure race, now is the perfect moment to commit and begin your training. If you're unsure whether this type of fitness suits you, here are some of the many benefits of taking part in an organized event.

1. Positive peer pressure

Training groups offer motivating support that helps you stay on track. You can join existing groups for some fitness events or create your own. Meeting weekly for a long run or ride can inspire you to improve your fitness so you can achieve the group’s planned distance.

2. Exercise with purpose

Going to the gym regularly with a broad aim of getting fit or losing weight can start to feel monotonous. Selecting an event with a specific deadline and adhering to a training schedule can make workouts more engaging. Preparing for a fitness event provides a clear goal to aim for in each session.

3. Challenge your fitness

Training is tough, but it pushes you toward a fitness level you might have thought impossible. A well-designed training plan will swiftly enhance your endurance and strength, providing motivating progress.

4. Improve self-esteem

Participating in an event reveals that reaching your goal is entirely your responsibility. As you tap into your inner strength to persevere, you'll surprise yourself with your resilience. The invigorating sensation of crossing the finish line is unmatched. This feeling of persistence and achievement can be translated into other areas of your life.

5. Step towards a long-term goal

Fitness events can act as important steps toward more difficult long-term goals. For example, if you want to run or walk a half-marathon someday, it’s smart to start with shorter races — both to gradually build your endurance and to get used to the race environment.

6. Support a cause

Many fitness events charge registration fees to support charities or offer opportunities for you to raise funds through your training and completion. Knowing that your hard work will help someone in need provides even more motivation to reach your goal.

7. Meet new fitness friends

Surprising things can happen while you wait at the start line or along the course of a race. Friendly conversations can lead to meeting new friends with similar fitness interests. You might discover a training group to join for your next event or find the perfect workout partner.

8. Motivate others

Your healthy choices impact those around you. You never know how you might inspire a friend or loved one who watches you stay committed to your plan and reach the finish line. You have the opportunity to motivate others to develop healthier habits.

Roasted Potatoes with Mexican Spices

Fri, 06 Mar 2026 22:06:15 GMT

Potatoes have a reputation for being unhealthy, but when you remove the fat and salt often used in their preparation, their valuable nutrients have a chance to shine. Researchers have identified 60 types of phytochemicals and vitamins in potatoes. Nutritionally, this puts them in the same category as broccoli, spinach, and Brussels sprouts.

Adding flavorful spices to your potatoes reduces the need for excess butter, oil, and salt. These potatoes end up with a tender inside surrounded by a crispy, crunchy exterior. They are an ideal side dish for baked chicken or burgers, or top with a poached egg and serve them for breakfast.

Nutrition Facts

Serving Size 1/6 recipe

Amount Per Serving

151

Calories

% Daily Value

Total Fat 2.3g

2%Saturated Fat 0.3g

Trans Fat 0g

Cholesterol 0mg

Sodium 201mg

10%

Total Carbohydrate 30.8g

Dietary Fiber 2.6g

Total Sugars 1.3g

Includes 0g Added Sugars

Sugar Alcohols 0g

Protein 3.6g

Vitamin D 0mcg

Calcium 29mg

Iron 1.4mg

16%

Potassium 744mg

Vitamin A 8.8mcg

Vitamin C 2.7mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

28.3 Net Carbs Per Serving

Yield: 6 servings

Preparation time: 10 minutes

Cooking time: 40 minutes

Ingredients

2 lbs. red or white-skinned petite potatoes, quartered
1 tbsp olive oil
½ tsp ground cumin
½ tsp chili powder
½ tsp dried oregano
1/8 tsp ground cinnamon
½ tsp salt
¼ cup chopped fresh cilantro
2 scallions, sliced

Directions

Preheat the oven to 400 degrees Fahrenheit. Spray a baking sheet with non-stick cooking spray and set aside.
Place the cut potatoes in a large bowl. Add the olive oil and sprinkle in the cumin, chili powder, oregano, cinnamon, and salt. Use a large spoon to stir the potatoes until each piece is evenly coated in oil and spices.
Transfer the potatoes to the baking sheet and spread them in a single layer. Bake for 20 minutes. Remove from the oven and use a spatula to gently stir the potatoes to release any that may be stuck to the baking pan. Cook an additional 15 to 20 minutes, until the potatoes are browned and tender.
Transfer the potatoes to a serving bowl and sprinkle with the fresh cilantro and sliced scallions. Serve warm.

Healthy Changes You Can Make in Minutes

Wed, 04 Mar 2026 18:00:51 GMT

Living a healthy lifestyle doesn't have to take much time. Small actions here and there throughout the day add up to big results. Here are a few healthy changes you can make in minutes.

Do a wall sit or plank instead of browsing your social media account

Time: 1 minute

The day is filled with short one-minute segments that let you squeeze in simple exercises like the plank or wall sit to tone your core and strengthen your lower body. The next time you are put on hold during a call or wait for a webinar to start, get yourself into position and hold for 60 seconds.

Take a stress break instead of tackling the next issue

Time: 5 minutes

Taking short breaks to ease stress throughout the day can reduce your blood pressure and the urge to eat emotionally. Sit at your desk, clear your mind, and breathe deeply, or step outside for a five-minute walk. Give your mind the chance to escape from what is causing you stress, and you can return to it refreshed with new ideas for problem-solving.

Pack your lunch instead of heading out for fast food

Time: 15 minutes

It takes only 15 minutes in the evening to pack a healthy lunch for the next day. It will save you money and improve your nutrition. By having food ready to eat, you can also use the rest of your lunch hour for a short walk or stretching session. Throw together a salad, make a wrap, or divide and package leftovers for reheating.

Exercise instead of watching television

Time: 20 minutes

It only takes 20 minutes of exercise three to seven days a week to stay healthy. The key is to increase intensity to elevate heart rate, build muscle, and burn calories. Try high-intensity circuit training (HICT), or create your own circuit that challenges you but is also a good match for your fitness level.

Cook dinner instead of waiting to be seated and served at a restaurant

Time: 25 minutes

Eating out may seem quick and convenient, but once you factor in the commute and the wait to be seated and served, it may not save as much time as you think. There are many meals you can prepare at home in 25 minutes or less. Not only will you save time, but you will have better control over calories, fat, sugar, and sodium for a meal that keeps you on track to reach your goals. Try Fajita Bowls with Beef and Brown Rice, Black Bean and Chipotle Tacos, or Ginger Chicken Lettuce Wraps.

Go to sleep instead of browsing your phone

Time: 30 minutes

Getting seven to nine hours of sleep each night helps regulate stress hormone spikes and reduces food cravings. Sufficient sleep also boosts your energy and alertness, preparing you to face tomorrow’s challenges while supporting your goal of maintaining a healthy weight. (See Sleep, Stress and Weight Loss.)

How to Select and Store Fruits and Vegetables

Mon, 02 Mar 2026 20:55:04 GMT

Opening your refrigerator to see your produce has spoiled is not only frustrating, but it’s also like tossing your food budget into the compost pile. Learning how to select and store fresh fruits and vegetables will help you increase their shelf life, so you can enjoy them longer.

Selecting the best produce

Here are a few general guidelines to help you select the freshest produce available:

Avoid fruits and vegetables that have visible bruising or damage. This may cause them to spoil faster.
The fruit or vegetable should be heavy for its size, which signals that it is fully mature and ripe.
Produce should be tender to the touch, but it should not be mushy or soft.
Sniff it. A pleasant aroma indicates ripeness. This is especially true when selecting melons.
Talk to the produce manager at the supermarket and the vendor at the farmers' market to find out when the food was harvested. The most delicious fruits and vegetables are those that ripen on the vine and those that are eaten soon after harvest.

Post-harvest ripening

Some fruits are climacteric, meaning they ripen after harvest. Apples, avocados, bananas, kiwis, mangoes, pears, and tomatoes are good examples. As they ripen, these fruits release ethylene gas, which can cause other fruits and vegetables to spoil, so it's important to store climacteric fruits and vegetables separately from other produce. They need warm temperatures to speed ripening, and they will ripen over time when stored at room temperature. You can speed up ripening by placing them in a paper bag for a day or two, which traps ethylene gas.

Countertop storage

The first instinct is to put fruits and vegetables in the refrigerator to preserve freshness, but not all produce is best kept cold.

Bananas, mangoes, melons, pineapples, persimmons, tomatoes, and ginger are all best stored at room temperature. When ripe, most will last 3 to 5 days.
Apples, avocados, kiwis, nectarines, peaches, pears, and plums can be ripened on the counter and then transferred to the fridge to extend shelf life. Apples can last up to a month in the crisper. Kiwis will last 7 to 10 days. Avocados, peaches, nectarines, plums, and pears will last 3 to 5 days.
Most citrus fruits maintain the best flavor at room temperature, and they will stay fresh on the counter for a week. You can extend the shelf life to several weeks by storing them in the refrigerator.

Refrigerator storage

Many fruits and the majority of vegetables are best stored at temperatures no higher than 40 degrees Fahrenheit. Store fruits and vegetables in separate crispers. Never store produce in sealed plastic bags. However, perforated bags can help preserve freshness. Avoid washing produce before storing it in the refrigerator, as this can cause it to spoil quickly.

Asparagus and summer squashes will last 4 to 5 days.
Greens, like kale and collards, will last 2 to 5 days, while lettuces stay fresh for 5 to 7 days.
Cauliflower and broccoli stay fresh for 3 to 5 days.
Most varieties of peppers will keep for 1 week.
Beets, carrots, cabbage, celery, and radishes keep 1 to 2 weeks.
Berries will last 2 to 3 days.
Cherries and grapes will stay fresh for about 1 week.

Long-term pantry and cellar storage

Most root vegetables and winter squash can be stored for extended periods without spoiling. The best storage conditions are 50 to 60 degrees Fahrenheit in a well-ventilated, dark area, such as a pantry or cellar.

Potatoes and sweet potatoes will keep for 1 to 2 weeks. Avoid direct light because it can cause potatoes to turn green. Also, avoid storing potatoes and onions together. Each gives off gases that can cause the other to spoil more quickly.
Onions and garlic will stay fresh for 2 to 4 weeks.
Winter squash can be stored for 3 to 6 months.

Mushroom Marinara Sandwiches

Fri, 27 Feb 2026 18:41:46 GMT

Research shows that mushrooms contain specific dietary fibers that are associated with lowering cholesterol while also providing protein and vitamins. Exotic varieties tend to get most of the attention for their nutrients, but white button mushrooms provide many of the same health benefits. Adding mushrooms to a hearty sandwich like this one is a nutritious way to lighten up a recipe while still getting the filling meal you crave.

Nutrition Facts

Serving Size 1 sandwich (1/4 recipe)

Amount Per Serving

293

Calories

% Daily Value

13%

Total Fat 8.7g

12%Saturated Fat 2.5g

Trans Fat 0g

Cholesterol 10mg

19%

Sodium 431mg

14%

Total Carbohydrate 40.8g

25%

Dietary Fiber 6.9g

Total Sugars 8.6g

Includes 4g Added Sugars

Protein 12.7g

Vitamin D 0mcg

16%

Calcium 208mg

15%

Iron 2.7mg

11%

Potassium 507mg

Vitamin A 73.6mcg

Vitamin C 2.8mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

33.8 Net Carbs Per Serving

Yield: 4 sandwiches

Preparation time: 15 minutes

Cooking time: 15 minutes

Ingredients

1 tbsp extra virgin olive oil
3 cloves garlic, minced
1 small onion, thinly sliced
1 can (14.5 oz.) no-salt-added diced tomatoes
2 tbsp tomato paste, without salt
1 tsp raw sugar
1 tbsp dried basil
1 tsp dried oregano
16 to 18 white button mushrooms, sliced
¼ tsp salt
1/8 tsp ground black pepper
¼ tsp crushed red pepper (optional)
4 whole-wheat sandwich buns
½ cup shredded, part-skim mozzarella cheese

Directions

In a large, deep skillet, heat the olive oil over medium-high heat, and then add the garlic and onions. Cook for about 2 minutes.
Next, add the tomatoes, tomato paste, sugar, basil, and oregano. Cook for about 5 minutes until the tomatoes and onions are softened and most of the liquid has evaporated.
Add the mushrooms. Cook for about 2 minutes, just until the mushrooms begin to darken and shrink. Stir in the salt, pepper, and crushed red pepper. Remove from the heat and set aside.
Preheat your broiler to high and broil the sandwich buns, cut-side up, on a baking sheet. Remove after 1 to 2 minutes when they are slightly browned. Remove the top portion of the buns from the baking sheet and set them aside.
Top each bottom bun with about ¾ cup of the mushroom mixture and then top with 2 tablespoons of cheese. Place the baking sheet under the broiler for about 2 to 3 minutes, or until the cheese is browned and bubbly.
Remove from the oven, transfer the bottom bun to a plate. Place the top portion of the bun on the sandwich and serve warm.

4 Things that Make You Eat More

Fri, 27 Feb 2026 18:22:03 GMT

Recognizing hunger cues is key to controlling your appetite and reaching weight-loss goals, but hunger can be deceptive. Pay attention to how these four things affect your appetite to prevent overeating.

Too much alcohol

Despite the grumbling stomach you might feel after a few drinks, most research doesn’t directly link alcohol to increased hunger. But alcoholic drinks gradually decrease your inhibitions, making it much easier to order nachos instead of a salad or add dessert at the end of a meal. These extra calories, plus the calories in your drink, can result in weight gain. Pay attention to how much you snack while sipping.

Lack of sleep

Surveys show that most people get only 5 to 6 hours of sleep per night, but research suggests you need 7 to 9. Skimping on sleep increases appetite-stimulating hormones and decreases hormones that signal fullness. The increased cravings and hunger that result can lead to a higher calorie intake and weight gain.

Stress

Stress causes spikes in cortisol levels, which lead to increased hunger and emotional eating. Cravings for high-carbohydrate, high-fat, and high-sugar foods are common during times of stress because these foods trigger feel-good chemicals in the brain that help relieve tension. Without alternatives to relieve stress, like deep breathing exercises and physical activity, emotional eating becomes difficult to resist.

Refined carbohydrates

Refined carbohydrates like sugar, white bread, and pasta can cause a spike in blood sugar that is quickly followed by a drop, often called a crash. This crash leaves you feeling as if you haven't eaten recently. You can help to stabilize your blood sugar and reduce spikes and crashes by eating complex carbohydrates, such as whole grains, and including lean protein with your meals and snacks.

What to Expect at Your First Yoga Class

Fri, 27 Feb 2026 18:18:29 GMT

Yoga reduces stress, builds strength, and increases flexibility. Don't let fear or uncertainty keep you from giving it a try. Knowing how to prepare and what to expect in your first class will ease your mind and make adding something new to your routine more enjoyable.

A welcoming environment

Select a beginner class and take comfort in the accepting and non-judgmental environment. Yoga requires internal mental and physical focus. No one is watching or judging you. Everyone is working to improve their own practice. Leave any self-conscious thoughts behind and enjoy your session.

Activity tailored to your fitness level

Yoga is about easing yourself into poses without stressing the muscles and joints. Poses can be modified to suit your strength and flexibility levels. Instructors can help guide you. You should feel a small amount of tension as you challenge your flexibility, but this should never be confused with pain. If any pose is too much for you, follow the instructor’s direction to relax in child’s pose or a similar position.

Peace and quiet

Yoga classes provide a break from the noise of a busy gym. Don’t let the silence stress you out. Enjoy the break from conversation and constant noise. While yoga is quiet, remember that smiles, giggles, and even applause are welcome in most classes. Don’t take yourself too seriously.

Equipment you will need

Many studios provide yoga mats to first-time attendees, but there may be a fee. Considering that yoga mats cost about $25, having one of your own is worth the investment. If you don’t turn out to be a long-term yoga fan, they can be used for all kinds of floor exercises at home. You might also want to take along a bottle of water and a hand towel to wipe your face or to use as extra support under your knees.

Dress for comfort and movement

Baggy clothes aren’t ideal for yoga because they slide, shift, and get in the way. Wear the most form-fitting and flexible clothing you feel comfortable in, whether it is a tee, tank, shorts, or pants. You will heat up quickly, so if you start with long sleeves, wear a layer underneath so you can remove the outer layer once you warm up. No socks are needed as they will prevent your feet from gripping the mat. Wear slip-on shoes that are easy to remove.

Up close and personal

Classes can get crowded, so be prepared to line up next to your classmates. If this makes you uncomfortable, choose a class with a cap on attendance or one offered at a less popular time. Also, expect the instructor to touch you and help move your body into the proper position. Always speak up if you are uncomfortable or if they ask you to go beyond your flexibility limits. If an instructor does correct your form, resist the urge to feel criticized. You are not being judged. He or she is helping you to practice safely.

No pressure to participate

Don’t let common yoga practices like chants and audible heavy breathing catch you by surprise. It can take some getting used to when you are new to yoga. You shouldn’t feel pressured to participate, but consider stepping out of your comfort zone and joining in. If you decide it’s not a good fit for you, simply perform the pose quietly.

Whole Wheat Honey Apricot Pancakes

Thu, 19 Feb 2026 13:52:53 GMT

Starting your day with a high-sugar breakfast full of refined grains is sure to leave you feeling sluggish in a few hours. This doesn't mean you have to give up your favorite breakfast foods. Adding whole-wheat flour and oats to your pancakes gives them plenty of protein and fiber to help keep you energized all morning.

Nutrition Facts

Serving Size 2 pancakes (1/5 recipe)

Amount Per Serving

252

Calories

% Daily Value

12%

Total Fat 7.5g

7%Saturated Fat 1.4g

Trans Fat 0g

15%

Cholesterol 46mg

20%

Sodium 466mg

13%

Total Carbohydrate 38.7g

19%

Dietary Fiber 5.2g

Total Sugars 12.3g

Includes 3.4g Added Sugars

Sugar Alcohols 0g

Protein 7g

Vitamin D 1.2mcg

13%

Calcium 167mg

10%

Iron 1.8mg

Potassium 424mg

Vitamin A 36.6mcg

Vitamin C 1.2mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

33.5 Net Carbs Per Serving

Yield: 5 servings

Preparation time: 10 minutes

Cooking time: 20 minutes

Ingredients

1 cup whole-wheat flour
½ cup old-fashioned rolled oats
1 ½ tsp baking powder
½ tsp baking soda
¼ tsp salt
1 egg
2 tbsp olive oil
1 tbsp honey
1 tsp vanilla extract
1 ¼ cup low-fat buttermilk
½ cup chopped dried apricots

Directions

In a large bowl, stir together the flour, oats, baking powder, baking soda, and salt. In a separate medium-sized bowl, whisk together the egg, olive oil, honey, vanilla, and buttermilk.
Pour the wet ingredients into the dry ingredients and stir the batter just until all ingredients are incorporated. Let it sit for 3 to 5 minutes.
Spray a non-stick skillet with cooking spray. Heat the skillet to medium. Add ¼ cup of batter to the skillet for each pancake. Sprinkle the top of each pancake with about 2 teaspoons of chopped apricots. (Cook 2 to 3 pancakes at a time, depending on the size of your skillet.)
Let the pancakes cook until bubbles appear, about 2 minutes. Flip and cook for 2 more minutes on the other side. Transfer the pancakes to a plate or baking sheet, and repeat the process with the remaining batter. You can keep pancakes warm by placing the baking sheet in a warm oven (about 200 degrees Fahrenheit) while you cook the remaining batter.
Serve warm. Top with more chopped apricots, a drizzle of honey, or a dollop of vanilla yogurt, if desired.

5 Ways to Practice Mindful Exercise

Thu, 19 Feb 2026 13:52:22 GMT

Mindful exercise helps you shift your focus away from negative thoughts and distractions and toward your body and breath to improve your performance. Practice more mindful exercise with these tips.

Target your training

When strength training, focus your attention on the muscle group you are working. Keep your eyes on the muscle when possible. When performing a single bicep curl or a leg extension, place your free hand on the muscle being worked and feel it contract and relax. This increase in focus can help you push harder during your workout.

Deep breathing

Your body's demand for oxygen increases during exercise. Research shows that a greater supply of oxygen improves exercise performance. The more oxygen you have, the longer and harder you can exercise. Focus on taking slower, deeper breaths to improve your respiratory fitness and to supply the body with more oxygen.

Mind over matter

During challenging exercise, your attitude and mental focus are just as important as physical strength and endurance. Sometimes, increasing your running distance by half a mile or holding a plank for 30 more seconds takes all you have. Cue the positive self-talk, focus on the working muscles, and visualize yourself reaching your goal. All of these steps will carry you through the physical challenge of a tough workout.

Be present

Listening to music or watching a movie can help you through a workout, but their true role is to provide a distraction. Break out of your distracted state, get outside, and pay attention to your environment. Outdoor exercise lifts the spirits and helps clear the mind. Concentrate on your movement, breathing, and the sights around you for a more rewarding workout and a refreshing break from the daily grind.

Safe strength training

Distractions during exercise can cause you to lose focus on the most important part of a workout: safety. Proper form, selecting a weight that is right for your fitness level, and mental focus help you execute each move correctly, reducing your risk of injury.

Health Foods that Can Be Unhealthy

Mon, 16 Feb 2026 18:00:32 GMT

Dried fruits can be loaded with added sugars and oils

Dried Fruits

Dried fruits often contain added sugar and oils, making them more like candy than a nutritious snack. Seek out unsweetened varieties or make your own with a kitchen dehydrator. Freeze-dried fruit is another option. Most are made without added sugar and can satisfy a craving for crunchy foods.

Prepared Granola

Buying granola at the store requires a close look at the nutrition label. While it may contain fiber-rich ingredients like oatmeal, a small serving can also be loaded with calories, saturated fat, sugar, and sodium. Try making granola at home. You can control the oils and added sugar and improve the nutrition. (Try this easy Apple, Banana, and Peanut Butter Granola.)

Salty Soups

Soups have long been a light lunch staple. They can be filled with nutritious ingredients like beans, vegetables, and lean meats. Unfortunately, they can also be loaded with sodium. Some canned versions contain as much as 700 milligrams per serving. Keep your soup healthy and make a large pot on the weekend to eat throughout the week. Use unsalted ingredients, then add salt, herbs, and spices to taste. (Try this Spicy Basil Lemon Gazpacho.)

Loaded Salads

Nutritious salads can easily be ruined by toppings and dressings. While a sprinkle of cheese or nuts can enhance the flavor, a heavy-handed addition of meats, dried fruits, seeds, croutons, and cheese can send the calories, fat, and sodium soaring. Start with healthy greens like romaine, arugula, spinach, or baby kale. Add vegetable toppers like broccoli, bell peppers, and red onions, along with a small amount of meat or cheese. A dressing with heart-healthy olive oil will help you absorb vitamins from the vegetables. Combine it with flavored vinegar to add plenty of flavor without saturated fat and excess sodium. (Try this Mixed Green Salad with Cranberry Dressing.)

Sandwiches and Wraps

These lunchtime favorites often contain loads of deli meats, cheeses, and dressings, all surrounded by thick slices of bread or extra-large tortillas. It’s no surprise that some can have as many calories, as much fat, and as much sodium as a burger. For a healthier option, go easy on the meat and cheese and load up with vegetable toppings. Choose mustard or yogurt-based condiments over mayonnaise and cream-based sauces. (Try these Chicken Wraps with Creamy Olive Dressing.)

Flavored Yogurt

Fruit is a great addition to yogurt, but not when it contains added syrups and artificial flavors. Sweetened, fruit-flavored yogurts can be loaded with added sugars. Buy plain, natural yogurt and add fresh fruit, honey, or all-fruit jam for a treat that is more of a healthy snack and less of a high-sugar dessert.

Lemon Curry Roasted Chickpeas

Mon, 09 Feb 2026 12:50:04 GMT

These roasted chickpeas are an excellent substitute for salty snacks. They are lower in sodium and provide protein and fiber.

Tip for the cook: The flavor options for roasted chickpeas are endless. Experiment with other seasonings, such as cumin, chili powder, smoked paprika, dried basil, or garlic powder.

Nutrition Facts

Serving Size 0.5 cup (1/4 recipe)

Amount Per Serving

119

Calories

% Daily Value*

Total Fat 4.1g

2%Saturated Fat 0.3g

Trans Fat 0g

Cholesterol 0mg

11%

Sodium 246mg

Total Carbohydrate 17.3g

14%

Dietary Fiber 3.8g

Total Sugars 2.8g

Includes 0g Added Sugars

Sugar Alcohols 0g

Protein 5.3g

Vitamin D 0mcg

Calcium 31mg

Iron 1.3mg

Potassium 195mg

Vitamin A 0mcg

Vitamin C 2.5mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

13.5 Net Carbs Per Serving

Yield: 4 servings

Preparation Time: 5 minutes

Cooking Time: 20 minutes

Ingredients

1 (15 oz.) can low-sodium chickpeas (also called garbanzo beans)
2 tsp olive oil
1 tbsp fresh lemon juice (about ½ a medium lemon)
1 tsp lemon zest
1 tsp curry powder
¼ tsp salt

Directions

Preheat your oven to 425 degrees Fahrenheit. Lightly spray a baking sheet with cooking spray or olive oil.
Drain and rinse the chickpeas in a colander. Transfer them to a clean dish towel (or paper towels) spread over the countertop. Set aside to let the chickpeas dry on the towel.
In a medium-sized bowl, stir together the olive oil, lemon juice, lemon zest, curry powder, and salt. Gently stir in the chickpeas until evenly coated in the seasonings.
Spread the chickpeas in a single layer on the prepared baking sheet. Bake for 10 minutes. Remove the pan from the oven and gently stir the chickpeas with a spoon or spatula. Return to the oven and bake for ten more minutes or until browned and slightly crunchy. Best served warm.

5 Ways a List Helps You Reach Fitness Goals

Mon, 09 Feb 2026 12:49:34 GMT

Whether it’s a grocery list or a weight goal, putting it down on paper helps you stay focused. Lists serve as guides and reminders and can be effective tools for reaching your fitness goals.

Menus to map out your week

A weekly menu is one type of list that can help you stick to a healthy eating plan. Planning your meals for the week keeps you on track and helps you identify gaps in nutrition. This gives you a chance to revise your plan so you don’t end your week with too few vegetables or too much added sugar.

Shop for healthy foods

If you go to the supermarket without a well-thought-out list, you may leave with a cart full of unhealthy foods meant to satisfy a short-term craving. Create a list of the foods you need to make healthy meals throughout the week. Take the list with you and stick to it at the store. With a kitchen full of nutritious foods, you will be prepared to eat better and resist tempting, high-calorie treats.

Make exercise a priority

When you put your to-do list in writing, those tasks become a priority. Whether you jot down a 5-minute break to walk the stairs or block out 30 minutes to go for a run, write down your workouts on the same list you use to record errands and tasks.

Work with your schedule

A to-do list is a revealing indicator of your eating and exercise patterns for the week. As you make a list of tasks for the week, complement it with a list of where and what you plan to eat, and when you plan to work out. You will be prepared to pack a healthy lunch on the day with back-to-back meetings, and you can plan to wake up early for exercise when you have a nighttime obligation.

Visualize your goals

What would you like to accomplish in one month? What about in six? Goals like losing inches or running more miles are accomplishments you work toward. You go down one pant size and then two, and you run two miles before you can run six. Writing down your short-term goals helps you visualize your long-term goals. Making a list of what you want to accomplish is the first step in creating a plan to get there.

Fitting Exercise into Any Schedule

Mon, 09 Feb 2026 12:48:54 GMT

There is no one-size-fits-all solution to getting more exercise. Daily schedules and specific goals influence exercise time and intensity. These three scenarios will help you determine which workouts are best for you, whether you have only a few minutes or several hours a week to commit to your plan.

You exercise three to four days per week.

A survey conducted at a UK-based fitness center found that only 39 minutes of every hour at the gym is spent exercising. The rest is taken up by chatting, adjusting gear and clothing, and searching for the right workout song. If you only have three to four days to exercise, you can’t afford to waste this valuable time. Fewer days to work out means you need a more focused commitment.

If going to the gym distracts you, consider doing your workouts at home or going during slower times when you won't be tempted to chat away half of your workout.
Make your session 45 to 60 minutes and increase the intensity. Vigorous exercise for 20 to 60 minutes three times per week meets recommendations from the American College of Sports Medicine (ACSM). But if weight loss is your goal, you can achieve greater weight loss by adding more minutes of exercise per week.
Combine your strength and cardio through High-Intensity Circuit Training.
While vigorous exercise is ideal for this schedule, check with your doctor for clearance before jumping into intense exercise.

You exercise five or more days per week.

When you have more days to commit to your workouts, you have more flexibility in the time and intensity of your exercise. Use this time to experiment with new activities and to gradually increase your fitness level. If you are new to exercise, it may be safer to squeeze in extra days of shorter, moderate-intensity workouts versus exercising fewer days at a higher intensity.

To improve health, the ACSM recommends five 30 to 60-minute, moderate-intensity exercise sessions each week.
Combining strength and cardio in circuit training can blast calories, but with five or more days to exercise, you can also take a more traditional approach to strength training. Work in a full-body strength session three days a week, or train the upper and lower body on alternating days.
More days spent exercising can help you reach your goals faster, but it can also lead to a higher risk of burnout. Try different cardio activities such as cycling, walking, and dance classes. Vary your strength training with muscle conditioning classes, plyometrics, free weights, or machines.
Change your exercise environment by taking your workout outside. Longer, lower-intensity sessions allow you to work in hikes in the woods, water sports, and games in the park with your family. Get creative with your activity to reduce boredom.

You only have a few minutes to exercise most days.

Research continues to support that 10-minute exercise sessions spread throughout the day can improve health. This is a great way to get in exercise if your schedule is swamped or during especially busy times of the year.

Try to scrape together three 10-minute breaks so your exercise time totals 30 minutes at least five days per week. This helps you reach the goal of 150 minutes of moderate-intensity activity for your health.
Choose activities that elevate your heart rate, such as walking with slow and fast intervals, climbing the stairs, or alternating between strength moves and cardio exercises.
The sessions don’t have to all be 10 minutes; they just need to be at least 10 minutes. You can squeeze in 20 minutes and then 10, or 15 and 15.

Black Bean Chipotle Tacos with Fresh Salsa

Thu, 05 Feb 2026 00:50:33 GMT

Tacos don't need to be loaded with high-calorie, high-fat ingredients to taste good. In this recipe, high-protein and fiber-rich black beans get a spicy kick from chipotle peppers. Hold the cheese, too. One bite of this fresh salsa and you won’t miss it. Packed with tomatoes, cucumber, and tangy lemon juice, it is full of disease-fighting antioxidants.

Nutrition Facts

Serving Size 2 tacos (1/3 recipe)

Amount Per Serving

265

Calories

% Daily Value

Total Fat 1.6g

0%Saturated Fat 0g

Trans Fat 0g

Cholesterol 0mg

12%

Sodium 271mg

20%

Total Carbohydrate 59.2g

35%

Dietary Fiber 9.7g

Total Sugars 5.6g

Includes 0g Added Sugars

Sugar Alcohols 0g

Protein 11.7g

Vitamin D 0mcg

Calcium 104mg

17%

Iron 3.1mg

18%

Potassium 854mg

Vitamin A 50mcg

15%

Vitamin C 13.5mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

49.5 Net Carbs Per Serving

Yield: 6 tacos

Preparation time: 20 minutes
Cooking time: 5 minutes

Ingredients

Salsa

2 Roma tomatoes, cored and chopped
¼ cup chopped English cucumber
¼ cup chopped onion
1 clove garlic, minced
¼ cup chopped fresh cilantro
2 tbsp fresh lemon juice
1/8 tsp salt
1/8 tsp ground black pepper

Tacos

1 (15 oz.) can no-salt-added black beans, rinsed and drained
¼ cup vegetable stock
¼ cup chopped onion
1 clove garlic, minced
2 chipotle peppers in adobo, minced
6 small corn or flour tortillas, warmed

Directions

Combine all of the salsa ingredients in a small bowl. Set aside.
Add the black beans and the vegetable stock to a deep skillet and turn the heat to medium. Add the onions and garlic and cook for about 2 minutes. As it cooks, gently smash a few beans to create a mix of mashed and whole beans for your tacos. Add the chipotle peppers and cook for 2 to 3 more minutes, until the vegetable stock has evaporated and you are left with a thick black bean filling.
Divide the black beans evenly among the 6 tortillas, about 1/3 cup per taco. Top each with about 2 to 3 tablespoons of salsa. Serve while the black beans are still warm.

How to Prepare for a Personal Training Session

Wed, 04 Feb 2026 23:02:28 GMT

A certified personal trainer may be just what you need to kickstart your exercise program. Not only can he or she offer guidance on proper form and safe exercise, but personal trainers can also motivate you to reach your fitness goals. Your first visit with a trainer may feel intimidating. Knowing what to expect and making the right preparations will ease your nerves and help you get the most out of your sessions.

Know your history.

Your health and exercise history are important for determining which type of exercise is safe for you and what barriers you may encounter. Make notes about any history of disease, medications, past injuries, and your activity level throughout the years. Your trainer may ask you these questions, or you may be asked to fill out a questionnaire. Having your notes on hand will ensure you provide accurate information.

Set your goals.

A trainer can help you develop your goals, but go into your first meeting with some focus. Weight loss, muscle gain, and improved health are all possible with exercise, but knowing which is most important to you will help your trainer tailor your program for success.

Determine your exercise tastes.

Be open to trying new activities, but also be honest about the types of exercise that you dislike. If you are more comfortable with machines than free weights, or you can’t stand the stair climber, let your trainer know. There are many exercise options, and part of your trainer's job is to help you find activities that will get you results while you also enjoy them.

Hydrate and dress comfortably.

Your first session will likely involve fitness testing (weight, body mass index, body fat, endurance, and strength), so wear your workout gear. For more accurate test results, focus on hydration the day before. Drink plenty of water and avoid alcoholic beverages. Avoid applying body lotions or oils before your session. If your trainer uses calipers to test your body fat percentage, lotions and oils prevent a good grip and accurate reading.

Prepare questions.

Your trainer will ask you many questions, but be sure to prepare some of your own. You are hiring this person to help you reach your goals. This individual needs to have the experience, training style, and schedule availability that works for you. Ask about education and certifications, how they would describe their training style, and some recent accomplishments they’ve had in their work. If you plan to meet with the trainer regularly, ask which times and session types are available.

10 Ways to Eat Vegetables at Breakfast

Wed, 04 Feb 2026 22:58:12 GMT

Experts recommend that adults eat two to three cups of vegetables every day. Get an early start and use these tips for including more vegetables at breakfast.

Asparagus in an omelet.

Chop four to five thin sprigs of asparagus and sauté or steam them. Add the asparagus to your omelet fillings for a boost of B vitamins.

Spinach in a smoothie.

Tender spinach can be added to fruit smoothies without noticeably changing the flavor. Add ½ cup of fresh leaves to any single-serving smoothie for extra vitamins, including A and K.

Bell peppers with potatoes.

In a skillet, cook your chopped potatoes and add ½ cup of chopped bell peppers just before the potatoes are done. The less time the bell peppers are cooked, the more vitamin C they retain.

Tomato on a breakfast sandwich.

Fill a whole-wheat English muffin with egg whites, cheese, or skillet-fried tofu. Top it off with two tomato slices and get in some cancer-fighting lycopene.

Kale with egg whites.

Finely chop a ¼ cup of kale and sauté until softened. Stir it into your scrambled egg whites just before serving to get vitamins A and K, plus numerous antioxidants.

Pumpkin in oatmeal.

Stir ¼ cup of pumpkin puree into your morning oatmeal and top it with cinnamon and a drizzle of maple syrup. It’s a breakfast treat that will increase your intake of vitamin A and fiber.

Sweet potato in a hash.

Sauté onions and garlic, and stir in one small, mashed sweet potato for a breakfast hash that will boost your vitamin A and may help control blood sugar.

Cabbage with turkey sausage.

Thinly slice ½ cup of cabbage and stir with your sausage as it cooks for a breakfast side dish with plenty of disease-fighting glucosinolates.

Carrot puree with cold grains.

Steam and purée a carrot and stir it into cold grains like farro or quinoa. Add some coconut milk and cinnamon for a breakfast loaded with vitamin A and multiple phytonutrients.

Broccoli in a breakfast burrito.

Steam ½ cup of broccoli, then finely chop it and add it to your burrito fillings. Broccoli adds vitamins A, C, and K for an even healthier breakfast.

Resources

Harvard School of Public Health - Vegetables and Fruits

Roasted Acorn Squash Soup with Feta

Thu, 29 Jan 2026 04:59:48 GMT

Soup makes a great lunch or light dinner, but many prepared soups contain excess calories, sodium, and fat. When you make soup at home, you control the ingredients and can ensure that you have a healthy meal.

This winter squash soup is not only comforting and filling, but it is also full of healthy ingredients. Winter squashes such as acorn, butternut, and pumpkin are loaded with vitamin A and fiber. The small amount of feta cheese adds a burst of flavor while keeping each serving low in calories and saturated fats.

Tips for the cook: Roasting your own squash may seem overwhelming, but it’s really not that difficult. While it is in the oven, you can prep the other ingredients. You can also use canned winter squash puree or thawed winter squash from the freezer in this recipe. You will need about 4 cups of roasted squash. Keep in mind that moisture content can vary by type, so you may need to add more or less stock to achieve the right consistency.

Nutrition Facts

Serving Size 1 bowl (1/4 recipe)

Amount Per Serving

173

Calories

% Daily Value

11%

Total Fat 6.9g

8%Saturated Fat 1.5g

Trans Fat 0g

Cholesterol 5mg

11%

Sodium 261mg

Total Carbohydrate 27.7g

13%

Dietary Fiber 3.7g

Total Sugars 3.5g

Includes 1g Added Sugars

Sugar Alcohols 0g

Protein 3.4g

Vitamin D 0.2mcg

Calcium 111mg

11%

Iron 1.9mg

18%

Potassium 841mg

Vitamin A 67.4mcg

28%

Vitamin C 24.8mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

24 Net Carbs Per Serving

Yield: 4 servings

Preparation time: 30 minutes

Cooking time: 15 minutes

Ingredients

2 small acorn squash
1 tbsp + 2 tsp olive oil
½ medium-sized onion, chopped
2 cloves garlic, minced
1 ½ cups unsalted chicken or vegetable stock
1 tsp raw sugar
1 tsp dried oregano
¼ tsp crushed red pepper
1/8 tsp ground allspice
¼ tsp salt
¼ tsp ground black pepper
¼ cup 1% milk
1/8 cup crumbled feta cheese

Directions

Preheat the oven to 400 degrees F. Cut each squash in half and remove the seeds. Use your hands to rub 2 teaspoons of olive oil over each squash half (1/2 teaspoon per half). Place the squash cut side down on a baking sheet. Pierce the skin in several places with a fork. Bake for 30 minutes, or until the squash is tender. Prep the other ingredients while the squash is baking.
Remove the squash from the oven and use a spatula to flip each half cut side up to cool. Set aside.
In a medium-sized soup pot, heat 1 tablespoon of olive oil over medium heat. Add the onion and garlic and cook until the vegetables are tender (around 3 minutes).
Scoop the flesh of the acorn squash from the skin and transfer it to the soup pot. Break up the squash as you stir it into the onion and garlic. Add the chicken stock and cook for 1 to 2 more minutes.
Remove the pot from the heat and use an immersion blender to puree the soup in the pot. If you don’t have an immersion blender, transfer the vegetables to a standard blender or food processor to puree, then pour the soup back into the pot. Add the sugar, oregano, red pepper, allspice, salt, and black pepper. Cook over low heat for 1 minute.
Add the milk and continue to heat the soup for about 1 to 2 more minutes. Stir in the feta cheese and serve. Garnish with croutons and more feta, if desired.

Healthy Snacks for Weight Loss

Thu, 29 Jan 2026 01:50:02 GMT

Healthy snacks rich in protein, fiber, and healthy fats curb hunger and cravings. Keeping these snacks to fewer than 200 calories helps you avoid exceeding your daily calorie budget for weight loss. Try one of these ideas for smart snacking.

Hummus pita pizzas. Top a warm whole-wheat pita with two tablespoons of hummus. Shred one medium carrot and sprinkle it over the top. Cut into wedges before serving. 160 calories

Bean dips with fresh veggies. Combine one can of beans with your favorite herbs and spices in a food processor to create a dip for vegetables. Try four tablespoons of this Spinach Bean Dip with Smoked Paprika with one cup of sliced cucumber. 104 calories

Fresh fruit with ricotta and honey. Top one cup of mixed berries with two tablespoons of part-skim ricotta cheese. Drizzle with 2 teaspoons of honey. 135 calories

Chopped tomatoes with feta and basil. Chop one cup of cherry tomatoes. Stir in two tablespoons of feta cheese, one teaspoon of olive oil, and two chopped basil leaves. 133 calories

Jerky and a piece of fruit. Choose turkey, buffalo, or vegan jerky made with natural flavorings and low in sodium and sugar. Pair one ounce with one cup of pineapple. 134 calories

Nut butter on whole-grain toast. Spread one tablespoon of cashew butter on a slice of your favorite whole-grain toast. Top with one tablespoon of fresh blueberries. 178 calories

Simple smoothies. Combine 1 cup of your favorite frozen fruit with 1 cup of low-fat milk and 1 teaspoon of honey for a quick smoothie. Try one-half cup of raspberries with one-half cup of peaches. 175 calories

20-minute Lower Body Workout

Mon, 26 Jan 2026 19:03:06 GMT

This quick workout combines strength moves with bursts of cardio to target the lower body. Perform each exercise in the circuit for the specified time, and repeat the circuit twice for a 20-minute workout. Warm up and cool down for three to five minutes to complete your exercise session.

Around the World Lunges 60 seconds

Stand with feet hip-width apart and step forward with your right foot into a lunge. Return to standing. Step the same foot to the right as you lower into a side lunge with your right knee bent, bottom pushed back, and left leg fully extended. Return to standing and move into a reverse lunge by stepping your right foot behind you and lowering the knee to the ground. Repeat on the left, then alternate sides for the duration of the exercise.

Jump Squats 90 seconds

With the feet hip-width apart, sit back into a squat. Push yourself up as you jump and propel into the air. Land in the starting position and repeat.

Step Ups 60 seconds

With a 5 to 10 pound dumbbell in each hand, stand in front of a stair or small step stool. Step up onto the stair with your right foot. Tap your left foot on the stair, return it to the ground, and then return the right foot to the ground. Continue stepping with your right foot for 30 seconds, then repeat with your left foot.

High Knee Jog 90 seconds

Jog in place as you lean back slightly and lift your knees high towards your chest.

Squats with a Side Leg Lift 60 seconds

Stand with feet hip-width apart, then sit back into a squat. As you return to standing, extend your right leg out to the side and lift your foot off the ground. Lift only to the point where you feel your hip muscles engage. Hold for one count and return to the starting position. Squat and repeat on the left side.

Front Kicks 90 seconds

Stand facing forward. Lift your right knee to waist level, extend your leg, and kick your foot out in front of you. Lower the leg, then repeat on the left side. Kick more quickly to increase the intensity.

Weighted Calf Raises 60 seconds

Stand on the floor with a 5 to 15-pound dumbbell in each hand. Raise up on your toes as you contract your calf muscles. Lower and repeat.

Side Jumps 90 seconds

Place a jump rope on the floor or choose a point on the ground to serve as a line (such as a groove in the sidewalk). Jump quickly from side to side over the line, jumping high and moving as quickly as you can.

*When doing squats and lunges its important to practice safe form to protect your knees. Sit your bottom back as you squat, and lower your body straight down when lunging to ensure your knees do not push past your toes.

Cranberry Orange Quinoa Recipe

Sat, 24 Jan 2026 21:02:32 GMT

Quinoa is a whole grain that's often served as a savory dish, but its nutty flavor goes well with sweet orange and honey too. Quinoa contains high-quality protein with all nine essential amino acids. The orange and the cranberries add both fiber and vitamin C.

Tips for the cook: Dried cranberries can be substituted for fresh cranberries, but keep in mind that they will be sweeter due to the sugar added during processing. They may increase the recipe's calorie and sugar content.

Nutrition Facts

Serving Size 0.5 cup (0.25 recipe)

Amount Per Serving

209

Calories

% Daily Value

Total Fat 4.8g

1%Saturated Fat 0.2g

Trans Fat 0g

Cholesterol 0mg

Sodium 5mg

13%

Total Carbohydrate 38g

14%

Dietary Fiber 3.8g

Total Sugars 13.1g

13%

Includes 6.4g Added Sugars

Sugar Alcohols 0g

Protein 4.9g

Vitamin D 0mcg

Calcium 22mg

Iron 1.6mg

Potassium 279mg

Vitamin A 6.4mcg

33%

Vitamin C 29.6mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

34.1 Net Carbs Per Serving

Total preparation time: 15 minutes

Yield: About 4, ½-cup servings

Ingredients

2 cups cooked quinoa (about ¾ cup dry)
½ cup fresh cranberries
1 orange, peeled and chopped
1 tsp orange zest
Juice of 1 orange
Juice of 1 lemon
1 ½ tbsp honey
2 tbsp chopped walnuts (optional)

Directions

Place the cooked quinoa in a medium-sized bowl and set it aside.
Put the cranberries in a small food processor and pulse until all the berries are chopped. Add the cranberries to the quinoa. Next, add the chopped orange and stir the fruit into the quinoa.
In a small dish, whisk together the orange zest, orange juice, lemon juice, and honey. Pour this dressing over the quinoa. Add the walnuts, if desired.
Stir all ingredients until the quinoa and dressing are mixed.

What Are Protein Powders?

Sat, 24 Jan 2026 20:24:38 GMT

Protein powders were once associated only with weight lifting and muscle building. Due to increased awareness of protein's importance and the development of more varieties, protein powders are now common among the health-conscious. Protein powders do have benefits, but do you need to invest in powders? How will they affect your nutrition? By understanding more about these products, you can decide if protein powders are a good choice for you.

What are protein powders made of?

The most common forms of protein powders are dairy-based (whey and casein) or soy-based. Recently, more protein powder options have hit the market. Some powders are made from goat’s milk, and some are made from eggs. Plant-based protein powders now also include pea, brown rice, and hemp.

How are protein powders used?

Protein powders are often flavored (e.g., chocolate, vanilla, and strawberry) and can be made into shakes. These shakes serve as meal replacements or as pre- and post-workout snacks. The powders can be added to smoothie recipes and can be stirred into yogurt and oatmeal. They are also sometimes mixed into the batter of breakfast foods to create high-protein muffins or pancakes.

What are the pros and cons of using protein powders?

These powders can help boost your protein intake. They may be particularly helpful during periods of increased protein need, such as when training for an event or recovering from an injury. Protein powders are also convenient because they don’t require cooking, nor are they perishable like many other protein sources.

While these powders may be helpful and convenient, many health experts suggest getting your protein from food rather than powders. These powders can be expensive and aren't necessary to improve fitness or build muscle. Since they are consumed in liquid form, they can be less filling than eating solid foods. They can also be highly processed with sweeteners and other additives, so read ingredient labels closely. Also, remember that these powders contain calories. One scoop has as many as 170 calories, but many brands range from 90 to 110 calories per scoop. Loading up on protein powder through high-calorie protein shakes may not be the best option if weight loss is your goal.

Walking for Weight Loss

Sat, 24 Jan 2026 20:23:18 GMT

Research shows that a walking program can result in successful weight loss. You can boost the calories you burn and your likelihood of sticking with your plan by incorporating a few simple guidelines.

Put in the time.

According to the American College of Sports Medicine, 150 to 250 minutes per week of moderate-intensity exercise, like walking, can result in modest weight loss. However, more significant weight loss requires more than 250 minutes. This means that if you truly want to initiate changes in your weight, you should commit to at least a 50-minute walk, five days per week. If you are a beginner, do what you can now and work up to this goal. If you put in the time, you will get the results.

Step up the intensity.

Boosting the intensity of your walk will help you burn more calories. Try speed intervals: walk quickly for 60 seconds and recover at a slower pace for 30 seconds throughout the workout. Take an outdoor route with hills or stairs, or increase the incline on your treadmill. Break up your routine by hiking on the weekends. The hills, elevation, and rough terrain will challenge you to work harder.

Stay committed.

Building your fitness level takes time. With regular exercise, your body can push harder and longer to boost calorie burn. Going out for a leisurely walk once a week may provide health benefits, but it likely won’t be enough to initiate weight loss. Choose the number of days you can dedicate to exercise and remain consistent to achieve results.

Give it purpose.

Use your walk to run errands. A 25-minute brisk walk to and from the post office counts as a workout. Once you get to the mall, walk the halls for 30 minutes before you start shopping. Invite your co-worker to a walking meeting. One study showed that people who walked the dog for just 20 minutes, five days per week, lost an average of 14 pounds in a year. When your workout helps you accomplish a task, squeezing it into your day is much easier.

Make it fun.

A walk doesn’t have to be a boring stroll from one point to the next. Mix things up by adding strength training circuits. Walk 10 minutes, stop, and do 15 squats. Walk 10 more minutes, stop, and do 20 calf raises.

Ask friends to join you or reserve your walk for special times with loved ones. The more enjoyable your exercise, the more likely you'll want to do your workout.

Black-eyed Pea and Sesame Burgers with Sweet Soy Kale

Fri, 16 Jan 2026 18:04:09 GMT

These vegetarian burgers are packed with hearty black-eyed peas, which provide fiber, protein, and B vitamins. The kale adds a burst of flavor and even more nutrition. Kale contains alpha-linolenic acid (ALA), a type of omega-3 fatty acid from plants, and it is a source of vitamins A, C, and K.

Tips for the cook: These burgers are best eaten warm, straight from the oven. The kale not only adds flavor but also moisture. The burger may seem a bit dry without it. If you choose to forgo the kale, consider adding your favorite burger sauce when serving. For variety, try using other cooked beans or legumes in place of the black-eyed peas.

Nutrition Facts

Serving Size 1 burger

Amount Per Serving

355

Calories

% Daily Value

15%

Total Fat 9.7g

6%Saturated Fat 1.1g

Trans Fat 0g

Cholesterol 0mg

18%

Sodium 422mg

17%

Total Carbohydrate 50.8g

42%

Dietary Fiber 11.7g

Total Sugars 9.9g

12%

Includes 5.8g Added Sugars

Sugar Alcohols 0g

Protein 18.9g

Vitamin D 0mcg

20%

Calcium 260mg

30%

Iron 5.4mg

13%

Potassium 618mg

59%

Vitamin A 529.3mcg

60%

Vitamin C 54.1mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

39.1 Net Carbs Per Serving

Preparation time: 15 minutes

Cooking time: 25 minutes

Yield: 2 servings

Ingredients

Burgers:

1 cup cooked black-eyed peas, rinsed and drained
1 tbsp tahini
1 tbsp sesame seeds
1 green onion, greens only, thinly sliced
¼ tsp ground ginger
½ tsp garlic powder
1 tsp low-sodium soy sauce
2 whole-wheat buns (optional)

Kale:

2 cups chopped kale leaves
2 tbsp water
1 tsp honey
1 tsp low-sodium soy sauce
1 tsp sesame seeds

Directions

Preheat the oven to 375 degrees Fahrenheit.
Place the black-eyed peas, tahini, sesame seeds, and green onions in a small food processor. Pulse until the ingredients are blended and you have a thick paste that can be formed into patties. The peas should still be chunky.
Transfer the black-eyed pea mixture to a small bowl and stir in the ground ginger, garlic powder, and soy sauce.
Spray a baking sheet with non-stick cooking spray and set it aside.
Divide the pea mixture in half. Form each half into a patty about 3 inches in diameter. Place the patties on the baking sheet, and bake for 10 minutes. Remove the baking sheet from the oven, then use a spatula to gently flip the patties. Do this carefully, as they will break easily at this stage. Bake 10 more minutes.
To prepare the kale, heat a medium non-stick skillet over medium-high heat. Add the kale and cook for about 1 minute. Add the water and stir until the kale begins to wilt (about 2 minutes). Lower the heat to medium, and stir in the honey and soy sauce. Sprinkle with sesame seeds and remove the pan from the heat.
To serve, place the patties on a bun (if using), or on a plate, and top each with half of the kale.

Recover from Weight Loss Setbacks

Mon, 12 Jan 2026 15:16:06 GMT

Don't let a slip-up in your eating and exercise plan get you down. Everyone experiences setbacks, and the more quickly you get back on track, the faster you will reach your long-term goals.

Step 1: Accept your mistakes.

Engaging in negative self-talk will only prolong your setback and increase feelings of guilt, stalling your progress. Stop beating yourself up. Accept your mistake and vow to do better. Forget the past and focus on the present to keep on track for a healthy future.

Step 2: Make a list of what went wrong.

There is a reason you aren't reaching your goals, and being honest with yourself about what went wrong is important. Have you been overindulging in alcohol? Maybe your portion sizes have increased. Have you skipped a few workouts? Write down all the actions that could prohibit your progress.

Step 3: Revisit your current plan.

Once you know what is going wrong, revisit your current plan and determine how you can change it. Is leaving your workout until the end of the day making it harder to squeeze it in? Try some morning exercise for a while. Start measuring your food to get a handle on portion sizes. Limit desserts and alcohol to specific days each week to avoid overdoing it.

Step 4: Record more frequently.

When you get a handle on healthy eating and exercising, it’s easy to slack in your commitment to record food intake and workouts. Waiting to record your data at the end of the day, or doing so only a few days per week, increases the chance you will forget a snack or misjudge how hard you worked at the gym. Make time to record your food and exercise for accurate reports that lead to positive changes.

Step 5: Set a deadline.

Once you determine the problem and make changes in your plan, set a deadline. If you still aren't seeing improvements, or you continue to come up short with nutrition and exercise after three to four weeks, you will need to take another look at your plan. Adopting healthy habits is a process. You may need to revise your plan several times before you find the perfect combination that works for you.

7 Good Mood Foods

Mon, 12 Jan 2026 15:14:44 GMT

Lemon Curry Roasted Chickpeas Recipe

Research shows that foods contain vitamins and minerals that help ward off feelings of depression and produce mood-boosting brain chemicals that give us a more positive outlook. Put yourself in a good mood and eat some of these healthy foods every day.

Asparagus is rich in folic acid, which boosts dopamine production. Dopamine is a neurotransmitter associated with improved mood and pleasure. (Try Garlic Roasted Asparagus with Fresh Herbs and Lemon.)

Chickpeas provide vitamin B6, which is involved in the production of the neurotransmitter serotonin. Like dopamine, it helps to improve mood. (Try Curry Chickpea and Lentil Stew.)

Cashews supply zinc. Low levels of zinc have been linked to depression.

Pistachios and other nuts contain the amino acid tryptophan, which plays a role in the production of serotonin.

Salmon and other cold-water fatty fish like mackerel, halibut, and lake trout are rich in omega-3 fatty acids. Research shows a link between low levels of omega-3s and depression.

Sunflower seeds are rich in magnesium. Magnesium intake has been linked to decreased anxiety. It may also help improve mood swings associated with premenstrual syndrome.

Yogurt and other low-fat animal products are rich in vitamin B12, which supports the production of brain chemicals that influence mood and reduce symptoms of depression. (Try Cocoa Banana Yogurt Pops.)

Rosemary Garlic Popcorn Recipe

Fri, 09 Jan 2026 17:19:17 GMT

Air-popped popcorn makes a filling, whole-grain snack. This version is dressed up with the rich flavors of garlic, rosemary, and a light sprinkle of salt.

Nutrition Facts

Serving Size 1/6 recipe

Amount Per Serving

Calories

% Daily Value

Total Fat 5.2g

3%Saturated Fat 0.6g

Trans Fat 0g

Cholesterol 0mg

Sodium 42mg

Total Carbohydrate 12.7g

Dietary Fiber 2.5g

Total Sugars 0g

Includes 0g Added Sugars

Sugar Alcohols 0g

Protein 1.9g

Vitamin D 0mcg

Calcium 3mg

Iron 0.5mg

Potassium 7mg

Vitamin A 0.3mcg

Vitamin C 0.3mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

10.1 Net Carbs Per Serving

Yield: 6 servings

Preparation time: 35 minutes

Ingredients

2 tbsp olive oil
2 cloves garlic, peeled and smashed
1, 4-inch long sprig of fresh rosemary
½ cup popcorn kernels, air-popped
1/8 tsp fine-ground sea salt
Pinch of black ground pepper (optional)

Directions

Place the olive oil in a small saucepan and add the garlic. Heat the oil on medium, just until it begins to bubble, 1 to 2 minutes.
Remove from heat and add the rosemary sprig. Let it sit for 30 minutes.
Air pop the popcorn kernels.
Place the popcorn in a large bowl. Strain the oil and discard the garlic and rosemary. Pour the oil over the popcorn.
Use a large spoon to toss the popcorn in the oil. Sprinkle with the salt and pepper, toss again, and serve.

Mistakes to Avoid When Setting Fitness Goals

Sat, 03 Jan 2026 08:53:17 GMT

Ignoring nutrition

Both exercise and nutrition play a role in improving fitness. The best exercise program won’t yield results if you ignore the fuel you put into your body. Not only will excess calories prevent you from losing weight, but an eating plan that lacks lean protein, vitamins, and minerals can make it more challenging to gain muscle and recover after strenuous workouts. Also, filling up on foods high in refined carbohydrates can leave you feeling sluggish and hungry, with little energy to exercise. Make your diet as much of a priority as your exercise, and choose a balanced eating plan that matches your fitness goals.

Not allowing for breaks

Exercise is essential for improving fitness, but skipping breaks can harm both your mental and physical health. Rest days give you a chance to reflect on your progress, refresh your outlook, and find new motivation. Physically, it allows your body to recover and grow stronger and helps reduce the risk of overuse injuries. Give your body the rest it needs, and enjoy the benefits of taking a day off each week.

Focusing on the long term

Long-term goals that may take several months or even a year to accomplish are good, but setting goals too far in the future can fool you into thinking you have plenty of time to meet them, causing you to put off the hard work. Keep the long-term goals, but set a series of short-term goals between now and then. For example, if your goal is to run a half-marathon next year, compete in a 5K and a 10K before the big race.

Skipping rewards

Small rewards, like new exercise gear or a subscription to a fitness app, may seem unimportant at first, but these small celebrations of your accomplishments can be a significant source of motivation. Planning healthy rewards along the way will reinforce the idea that these changes have value. Whether the reward is big or small, always recognize your hard work and new healthy habits.

Comparing yourself to others

No two journeys to fitness are the same. Comparing yourself to others is common, and it's easy to wonder why your mileage isn’t building as quickly, your weight isn’t coming off as fast, or your abs don't have the same definition. While it’s good to have role models and people you trust who can offer advice, comparing yourself to others will only discourage you. Take things at your own pace, and evaluate the progress you have made. Compare your new self to your old self and not to other people.

Banana Bread Oatmeal

Sun, 28 Dec 2025 04:10:07 GMT

Oatmeal provides dietary fiber that helps to reduce cholesterol. Making your own oatmeal with rolled oats takes just a few minutes and lets you avoid the instant versions, which can be full of artificial flavorings, preservatives, and refined sugar.

Nutrition Facts

Serving Size 1 recipe

Amount Per Serving

344

Calories

% Daily Value

13%

Total Fat 8.2g

6%Saturated Fat 1.1g

Trans Fat 0g

Cholesterol 0mg

Sodium 2mg

20%

Total Carbohydrate 59.4g

26%

Dietary Fiber 7.3g

Total Sugars 20.1g

23%

Includes 11.5g Added Sugars

Protein 8g

Vitamin D 0mcg

Calcium 38mg

15%

Iron 2.7mg

Potassium 411mg

Vitamin A 2mcg

Vitamin C 5.3mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

52.1 Net Carbs Per Serving

Yield: 1 serving

Ingredients

1 cup water
½ cup old-fashioned rolled oats
½ medium banana, mashed
2 tsp honey
¼ tsp pure vanilla extract
¼ tsp ground cinnamon
1 tbsp raw chopped walnuts

Directions

Bring the water to a boil in a small saucepan over medium-high heat. Stir in the oats and reduce the heat so the oatmeal comes to a simmer. Stir occasionally while it cooks for three minutes.
Stir in the banana and honey. Cook for two more minutes or until the oats are tender and thickened. Remove from the heat, and stir in the vanilla and cinnamon.
Mix in the walnuts before serving, or serve them sprinkled over the top.

Tips for Adopting a Healthier Lifestyle

Sun, 28 Dec 2025 03:57:12 GMT

Adopting a healthier lifestyle doesn't necessarily come from large achievements or drastic changes. More often, it’s the small, lasting adjustments you make that have the biggest impact on your health.

Take at least one 5-minute brain break daily.

According to the Centers for Disease Control and Prevention, taking a short 5-minute break during your day can reduce stress and increase concentration and alertness. It is also associated with a lower body mass index (BMI). Stand up and stretch, do a guided meditation, or go for a short walk.

Choose one daily habit that you can make healthier.

You likely have something you do every day as part of your normal routine. Maybe you stop by the coffee shop every morning before work, or perhaps you must sit down and watch your favorite television show every night. Take a look at your habits and identify ways to make them healthier. Maybe you can order your favorite coffee with less syrup or reduce the amount of cream you add to each cup. Do crunches or push-ups during TV commercials. Soon, your days will be filled with healthier habits that can help you reach your fitness goals.

Do at least one physical activity each week that isn't part of your workout.

Increasing activity throughout your day is as important as your regular workouts. Research shows that sitting for long periods of time, even if you exercise, is linked to an early death from causes like heart disease and cancer. Identify ways to add more movement outside of your regular workouts. Start by adding one new thing each week. Bike or walk to work or to a nearby store. Meet friends for a hike on the weekend. Take a break during the workday to walk up and down a few flights of stairs at the office.

Make one new healthy recipe each week.

It is easy to get into a rut by eating the same healthy foods day in and day out. This sets you up for disinterest in your food and increases cravings for less healthy options. By regularly introducing new foods or recipes into your meal plan, you can keep things exciting. You’ll discover new ways to prepare healthy foods. Find some recipes you would like to try, and make at least one new one each week.

Record your accomplishments every month.

As you strive to reach larger goals, you might not fully recognize the small changes you've already made. Devote a notepad or journal to your accomplishments. At the end of each month, write down everything you accomplished. Include everything from eating an extra serving of vegetables to doing a full set of lunges without a break. When you start to feel discouraged, look back at these lists. They are proof of how far you've come and serve as motivation to stick with your plan.

Set a new fitness goal every 3 to 6 months.

Don’t lose sight of your goals. They are important for keeping you motivated and improving your fitness. Pick a new goal every 3 to 6 months to keep your workouts interesting. Sign up for a triathlon, learn how to kayak, or learn a martial art. Use your goals to push beyond your exercise comfort zone and explore new activities. This helps prevent boredom and keeps you engaged with exercise.

Get Started with an Exercise Program

Sun, 28 Dec 2025 03:36:36 GMT

Don't let creating a workout plan overwhelm you. Here are a few simple steps to help you get started with an exercise program.

Determine Your Fitness Level

Knowing your fitness level is important before jumping into a workout program. This will help make your plan more achievable so that you stick with it and progress gradually. If you have access to a gym, consider scheduling basic fitness tests with a trainer. You can also perform your own fitness test at home by using resources from The Mayo Clinic. Once you know your fitness level, you can select activities that will be most effective for you.

Set Goals

Even if your main reason for exercising is to improve overall health, you still need to set goals. Working towards a goal will keep you motivated and prevent boredom. If you don’t have aspirations to compete in an event or lose a significant amount of weight, keep your goals simple. For example, set a goal to do 15 standard push-ups without a break by the end of three months or to increase your walking speed to 3.5 miles per hour.

Cover the Basics

The American College of Sports Medicine recommends that adults get 150 minutes per week of moderate-intensity cardiovascular exercise or 75 minutes per week of vigorous activity. In addition, you should include 2 to 3 days of resistance training and 2 days of flexibility training each week. This might sound like a lot, but by starting slow and combining activities, you can avoid spending all day at the gym. First, consider these recommendations as goals. You might only be able to do 15 to 20 minutes of cardio 3 days a week when you start, and that is okay. Also, try combining activities to meet the recommendations in less time. For example, try a circuit workout that combines strength moves with your cardio, or stretch your muscles between strength-training exercises.

Add Your Personal Touch

Make sure that your exercise program reflects your preferences. It should include activities you enjoy and that easily fit into your lifestyle. A gym workout is one option, but if you don’t like that atmosphere, explore others. Sign up for dance classes, rock climbing instruction, or a hiking club. Create an inexpensive home gym, or start walking or biking to work. Your exercise program should be as unique as you are.

Test Your Plan

The biggest mistake many new exercisers make is that once they have a plan, they feel they can’t change it. While regular exercise does require some discipline, you don’t have to force yourself to continue with your very first plan if it’s not working for you. Give it a test run, and after a couple of weeks, make changes if necessary. You might find that your early cardio session is eating into your sleep time. Try switching your workout to lunchtime a few times a week. Maybe getting to the gym every day during the week as you had planned is impossible. Cut down your weekday workouts, and put in more gym time on the weekend. Be flexible, and make adjustments until you find the right fit.

Check Your Progress

Monitoring your progress is important to ensure your program is challenging enough to improve your fitness. After 1 to 3 months, evaluate your energy levels and how your clothes fit. Repeat the fitness tests, and see how you’ve improved. If your program is working for you, you can stick with it and make it more challenging by lifting more weight or increasing the intensity. If you aren’t getting the results you want, remember it can take a few months to see changes, and consider adding new activities to help you reach your goals.

Mashed Roasted Root Vegetables with Herbs

Sun, 28 Dec 2025 03:26:11 GMT

Trade your mashed white potatoes for a more creative side dish made with nutrient-rich root vegetables. This recipe uses parsnips and white sweet potatoes that have been roasted to bring out their deep, caramelized flavors. A little heart-healthy olive oil cuts saturated fat, and fresh herbs reduce the need for excess salt.

Nutrition Facts

Serving Size 1/4 recipe

Amount Per Serving

121

Calories

% Daily Value

Total Fat 3.5g

2%Saturated Fat 0.5g

Trans Fat 0g

Cholesterol 0mg

Sodium 84mg

Total Carbohydrate 21.9g

15%

Dietary Fiber 4.2g

Total Sugars 3.9g

Includes 0g Added Sugars

Sugar Alcohols 0g

Protein 1.5g

Vitamin D 0mcg

Calcium 30mg

Iron 0.6mg

Potassium 250mg

Vitamin A 2.5mcg

19%

Vitamin C 17.5mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

17.7 Net Carbs Per Serving

Yield: 4 servings

Preparation time: 20 minutes

Baking time: 40 minutes

Ingredients

1 ½ cups peeled and chopped parsnip
1 cup peeled and chopped white sweet potato
¾ cup chopped white onion
3 cloves garlic, peeled
1 tbsp olive oil
½ tsp fresh thyme leaves
¼ cup unsalted vegetable stock, warmed
½ tsp fresh chopped parsley
1/8 tsp fine ground sea salt
1/8 tsp ground black pepper

Directions

Preheat the oven to 400 degrees F.
Spread the parsnip, sweet potato, onion, and garlic on a baking sheet. Drizzle with ½ tablespoon of olive oil and add the thyme. Stir well to coat the vegetables in oil. Spread in a single layer. Bake for 40 minutes. Remove the pan from the oven, and stir the vegetables 2 to 3 times during baking.
Transfer the vegetables to a bowl. Pour in the remaining ½ tablespoon of olive oil and the stock. Use an immersion blender to puree the vegetables until no large chunks remain.
Stir in the parsley, salt, and pepper, and serve.

Develop a Positive Attitude

Sun, 28 Dec 2025 03:12:19 GMT

The next time you are tempted to make negative comments about exercise and nutritious eating, remember these four things to improve your outlook and maintain your motivation.

Stop Labeling Things as Good or Bad

It’s easy to look at things as either good or bad, but labeling every choice you make in this way sets you up for a poor self-image. It starts with labeling foods as good or bad, then that attitude extends to how you view yourself. You were good yesterday and bad today. Then, instead of getting the full enjoyment out of having an occasional dessert, you consider yourself bad for having a treat. Make a conscious effort to stop using the labels good and bad. Replace “I was good yesterday” with “I felt great yesterday.” Instead of saying, “I’m going to be bad and order cake,” say, “I’m going to enjoy a piece of cake.”

Limit the Use of the Word Healthy

The word healthy helps to define a food or activity that is good for you, but it can be overused. By saying you are going to be healthy today, you are indicating this isn't your normal practice. Stop labeling a salad as a healthy lunch, and instead justin consider it lunch.

Drop the Judgments

You are more than what you eat and how you exercise. Eating nutritious foods and being active are important components of a healthy lifestyle, but you are not a bad person if you choose to skip a workout. Stop judging yourself based on these criteria. Embrace that you need a day off from the gym, stay mindful, and enjoy it. The more you judge yourself, the worse you will feel about yourself. This only leads to a poor attitude that can get in the way of reaching your fitness goals. Work around your limitations and find ways to incorporate healthy habits. When you fall short, don’t beat yourself up about it. Recommit to your goals and make tomorrow better.

Use, I Get To

When you say, “I have to,” you put the task into the same category as a chore. It signals to you that it’s not necessarily something you enjoy. By simply using the phrase “I get to,” you completely change your outlook on the activity. “I get to” reflects a privilege and something that you look forward to. Try it for a day, and see how this phrase can improve your outlook.

White Bean Pesto Spread

Thu, 11 Dec 2025 16:00:33 GMT

This dip allows you to serve a healthier option at holiday parties. It is loaded with beans that provide plant-based protein and fiber. The nuts and olive oil add heart-healthy fats. It’s a delicious snack served with whole-grain crackers or vegetables.

Nutrition Facts

Serving Size 1/6 recipe (dip only)

Amount Per Serving

170

Calories

% Daily Value

16%

Total Fat 10.3g

10%Saturated Fat 1.9g

Trans Fat 0g

Cholesterol 5mg

Sodium 207mg

Total Carbohydrate 13.3g

20%

Dietary Fiber 5.7g

Total Sugars 0.5g

Includes 0g Added Sugars

Sugar Alcohols 0g

Protein 7.3g

Vitamin D 0mcg

Calcium 104mg

11%

Iron 1.9mg

Potassium 326mg

Vitamin A 11.7mcg

Vitamin C 0mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

7.6 Net Carbs Per Serving

Yield: 6 servings

Preparation time: 10 minutes

Ingredients

1 (15 oz.) can low-sodium cannellini beans (white kidney beans), rinsed and drained
1/3 cup chopped toasted walnuts
¼ cup packed basil leaves
¼ cup freshly grated Parmesan cheese
2 tbsp olive oil
1/8 tsp salt
1/8 tsp ground black pepper
Crackers or sliced vegetables for serving

Directions

Place all ingredients in a food processor. Puree on high until smooth.
Transfer to a bowl. Serve with crackers or sliced vegetables.

Healthy Holiday Foods

Thu, 11 Dec 2025 15:40:35 GMT

While it may seem that every food you encounter this time of year is loaded with calories, fat, sodium, and sugar, there are plenty of healthy holiday foods. Eat these seasonal favorites to give your holiday eating plan a nutritional boost.

Citrus

Since citrus can be found in the supermarket year-round, it’s sometimes forgotten that it is truly a winter fruit. Oranges, lemons, limes, and grapefruits are most delicious during the holiday season. They contain flavonoids that may help stop the growth of cancer cells. Citrus is also rich in vitamin C, which improves the absorption of iron and acts as an antioxidant to prevent free radical damage to cells. Whether eaten whole or juiced, citrus is a healthy addition to holiday meals.

Cranberries

Cranberries are often served as a sweet sauce or dried and sweetened. But the natural, tart flavor of fresh cranberries can be enjoyed with little sweetener. Cranberries provide vitamin C and fiber, and they are full of disease-fighting antioxidants. Cranberries have been found to block bacteria that cause urinary tract infections, and preliminary research suggests they may also block bacteria that cause stomach ulcers. Chop fresh cranberries and add them to salads or cook them with steel-cut oatmeal. Whole cranberries can also be roasted in the oven and added to savory side dishes or blended into sauces.

Molasses

While it’s still high in sugar, molasses has qualities that set it apart from other sweeteners. Blackstrap molasses contains iron, calcium, and potassium. When you need a touch of sweetness during cooking, try adding blackstrap molasses and experiment with it as a sweetener for holiday baking.

Nuts

Nuts provide a lean source of protein and heart-healthy fats. Research shows that eating nuts can reduce LDL (bad) cholesterol. Nuts offer a unique variety of nutrients, including vitamin E, omega-3 fatty acids, and fiber. Choose lightly salted or unsalted nuts to reduce sodium intake, and enjoy a few as a snack or added to a holiday side dish.

Pomegranate

Pomegranates are available from October to January, making the holidays the perfect time to find the whole fruit in the supermarket. Pomegranates contain vitamin K and potassium. They are also loaded with polyphenol antioxidants, including punicalagin, which is unique to the fruit. These antioxidants have been found to protect cells from the free radical damage that may lead to some chronic diseases. The crunchy, edible seeds in the arils also supply fiber. Sprinkle them into salads or onto your morning oatmeal.

Potatoes

Potatoes have long been labeled as unhealthy because they are most often eaten as French fries. The truth is that potatoes are rich in potassium and provide vitamin C, fiber, vitamin B6, and iron. There are also a wide variety of options available, which allow you to get creative when preparing healthy meals. Try roasting potatoes with herbs and olive oil, or make mashed purple potatoes for a flavorful side dish that is perfect for a holiday meal.

Sweet Potatoes

Sweet potatoes are a healthy holiday staple as long as you go easy on the sugar and butter when preparing them. They supply calcium, potassium, and vitamins A and C. For a healthier side dish, try cubing and roasting sweet potatoes, or bake them and then stuff the sweet potatoes with your favorite healthy ingredients.

Healthy Eating to Beat Winter Blues

Thu, 11 Dec 2025 15:31:47 GMT

A long, dreary winter can easily get you down, but paying special attention to your food intake may help combat this seasonal slump. Healthy eating has a positive influence on your mood and attitude while reducing stress, anxiety, and the symptoms of depression. Try incorporating healthy foods rich in these nutrients to beat the winter blues.

Tryptophan

Tryptophan is an essential amino acid that is not produced by the body, so it must be consumed from foods. It works with other vitamins and minerals to make serotonin. Low levels of serotonin have been linked to depression, and higher levels of serotonin may help improve mood.

Foods that contain tryptophan: Meat, poultry, dairy, eggs, nuts, and seeds.

Omega-3 Fatty Acids

Omega-3 fatty acids are essential fatty acids found in fish and some plant foods. They are important for the health of the brain and the central nervous system. Mood swings and depression are some of the symptoms associated with omega-3 fatty acid deficiency.

Foods that contain omega-3 fatty acids: Fatty fish such as salmon, lake trout, and sardines, algae, nuts, and nut oils.

Vitamin B12

Vitamin B12 plays a part in the production of brain chemicals that influence mood. Other B vitamins, such as B6 and folate, also play a role, but inadequate B12 intake can be of particular concern for vegans. It’s possible to get the B12 you need, but this vitamin requires special attention when cutting out animal products. Low levels of B vitamins have been linked to depression.

Foods that contain vitamin B12: Lean meats, fish, poultry, dairy, and eggs.

Magnesium

Low magnesium levels in the body are associated with reduced serotonin levels. In addition to eating magnesium-rich foods, you must stay aware of foods and drinks that have been found to lower magnesium, such as excess coffee, soda, salt, and alcohol.

Foods that contain magnesium: Whole grains, nuts, and green leafy vegetables.

Vitamin D

Vitamin D is most often associated with bone health, but levels may also be related to mood disorders. Studies show that low levels of vitamin D are linked to a greater risk for depression. While the easiest way to boost vitamin D is through sunlight, it can also be obtained through food.

Foods that contain vitamin D: Fatty fish like salmon, mackerel, sardines, and herring, fortified dairy, and eggs.

Selenium

Selenium is a mineral that acts as an antioxidant. Lower selenium intake has been linked to poor mood. One study in older adults suggests that adequate selenium intake may reduce the symptoms of depression.

Foods that contain selenium: Seeds, Brazil nuts, fish, shellfish, and whole grains.

Spiced Meringue Cookies

Thu, 04 Dec 2025 19:39:12 GMT

Meringue cookies are a lighter option for a sweet treat. While they do contain sugar, they are made without butter and egg yolks, which eliminates saturated fat and cholesterol. This version has festive holiday spices added.

Nutrition Facts

Serving Size 2 cookies (0.1 recipe)

Amount Per Serving

Calories

% Daily Value

Total Fat 0.1g

0%Saturated Fat 0g

Trans Fat 0g

Cholesterol 0mg

Sodium 22mg

Total Carbohydrate 19.5g

Dietary Fiber 0.1g

Total Sugars 19.3g

38%

Includes 19.2g Added Sugars

Sugar Alcohols 0g

Protein 1.4g

Vitamin D 0mcg

Calcium 2mg

Iron 0mg

Potassium 23mg

Vitamin A 0mcg

Vitamin C 0.1mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

19.5 Net Carbs Per Serving

Yield: 20 cookies

Preparation time: 10 minutes

Baking time: 2 hours

Ingredients:

4 large egg whites
½ tsp cream of tartar
1 cup granulated sugar
¼ tsp vanilla extract
¼ tsp ground cinnamon
1/8 tsp ground nutmeg
1/8 tsp ground clove
Extra spices for sprinkling

Directions

Preheat the oven to 225 degrees Fahrenheit. Line a large baking sheet with foil and spray with non-stick cooking spray.
Add the egg whites to the bowl of a mixer fitted with a whisk attachment. Whip on medium-high until the eggs are frothy, about 30 seconds. Sprinkle in the cream of tartar. Increase the speed to high and whip until soft peaks form, about 1 minute.
With the mixer on medium-high, add the sugar about one tablespoon at a time. Turn the mixer to high and whip until stiff peaks form, 1 to 2 minutes.
Fold in the vanilla and spices. Scoop the meringue onto the baking sheet using about two generous tablespoons for each cookie. Leave about 1 inch between cookies.
Bake for 45 minutes. Turn off the oven and leave the cookies in the oven for 1 hour and 15 minutes.
Remove from the oven, sprinkle with extra ground spices, and serve.

How to Design a Strength Training Program

Thu, 04 Dec 2025 19:32:44 GMT

Design a strength-training program to improve your health and help you reach your fitness goals. The process isn't complicated, but there are a few things to keep in mind to ensure your workout is both safe and challenging.

Types of Programs

The National Strength and Conditioning Association (NSCA) identifies three basic designs of strength training programs:

Full-body workouts
Alternating upper and lower body workouts
Routines that split training by specific muscle groups.

In a full-body workout, you work the major muscle groups of both the upper and lower body in one session. This design works for beginner to advanced exercisers and is effective at improving your health and fitness. It's a convenient way to work out because you can do cardiovascular exercise one day and strength training the next.

Splitting upper and lower body workouts can serve two purposes: 1) The exerciser can develop the upper or lower body to benefit sports-specific needs, or 2) It can make workouts shorter. While you will need to train most days of the week to meet recommendations, you can make these sessions shorter by doing lower-body exercises one day and upper-body exercises the next.

Separating workouts by muscle group is a practice most often used in bodybuilding. It allows you to give each muscle group more attention to develop strength and muscle mass.

Exercise Order

The proper exercise order is important to ensure you don’t wear out the smaller muscle groups that assist the larger ones. Begin your workout with exercises that target larger muscles and that involve multiple joints. For example, chest press, lat pull-down, and squats should be performed at the beginning of the workout. Then proceed with exercises that target the shoulders, hamstrings, quadriceps, biceps, triceps, and calves. According to general guidelines from the NSCA, when performing a full-body workout, core exercises can be incorporated between sets of other exercises.

Days, Sets, and Repetitions

The American College of Sports Medicine (ACSM) recommends that adults perform resistance training for all major muscle groups 2-3 days per week. Positive strength gains are seen with 2-4 sets per exercise, but research shows that new exercisers can improve strength with as few as one set. For general fitness, aim for 8-12 repetitions per set. If muscular endurance is a significant goal, you can perform 15-25 repetitions, but the ACSM recommends limiting sets to two.

Progression and Strength Gains

As your muscles grow and you gain strength, you will find that lifting the same amount of weight you started with becomes easy. If you continue to lift this amount, your muscles will no longer be challenged. To continue gaining strength, you must progressively increase the resistance. You will know you are at the correct weight for your fitness level when you feel muscle fatigue after lifting 8-12 repetitions of an exercise. This does not need to result in complete exhaustion. If you do feel complete muscle exhaustion, you may be lifting too much weight. If the exercise is so easy that you feel no fatigue, it's time to increase the resistance.

Understanding Type 2 Diabetes

Thu, 04 Dec 2025 19:27:44 GMT

The Centers for Disease Control and Prevention estimate that at least 1 in 3 people will develop type 2 diabetes in their lifetime. By gaining a better understanding of type 2 diabetes, you can take the necessary steps to reduce your risk.

Blood Glucose and Type 2 Diabetes

Blood glucose, or blood sugar, is the amount of sugar in your blood. It serves as a primary energy source for the body. When you have type 2 diabetes, blood glucose increases above normal levels, a condition called hyperglycemia (high blood glucose).

Insulin is a hormone produced by the pancreas that helps blood glucose get from your blood into your cells. With type 2 diabetes, your body doesn't use insulin well, which is often called insulin resistance. The pancreas increases insulin production to help lower rising blood glucose, but eventually it cannot produce enough. As a result, blood glucose levels increase to dangerous levels. When left untreated, this can cause many health issues, including blindness, kidney failure, foot complications, heart disease, and stroke.

Difference Between Type 1 and Type 2 Diabetes

In type 1 diabetes, there is a lack of insulin because the immune system attacks the pancreas, destroying the cells that produce insulin. While type 1 diabetes can develop in adulthood, it is much more commonly diagnosed in youth. There is currently no way to prevent type 1 diabetes. Research shows type 2 diabetes can be prevented or delayed. While both diseases can be related to family history and genetics, type 1 diabetes results from an autoimmune disorder, while type 2 diabetes is often linked to unhealthy behaviors like a sedentary lifestyle.

How to Prevent Type 2 Diabetes

Being overweight and a lack of physical activity are believed to be major contributors to the insulin resistance that leads to type 2 diabetes. Research shows that losing weight and getting active can cut your risk in half. A moderate weight loss of 10 to 15 pounds, or just 5 to 7 percent of your body weight, is enough to reduce your risk. Regular exercise improves your cells’ sensitivity to insulin, helping glucose move from the bloodstream to cells throughout your body. As a result, this helps promote healthier blood glucose levels and reduces your risk for diabetes. Just 150 minutes of exercise per week has been shown to reduce risk. Choose a combination of moderate-intensity activities, such as walking and strength training.

Sources

Turkey Meatballs with Polenta

Fri, 28 Nov 2025 18:55:42 GMT

Your favorite comfort foods can be made healthier when you cook them at home. Ground turkey breast is used in this recipe for a leaner source of protein with less saturated fat than traditional meatballs. Homemade sauce and polenta let you cut the sodium content nearly in half compared to other versions.

Nutrition Facts

Serving Size 1/4 recipe (4 meatballs)

Amount Per Serving

344

Calories

% Daily Value*

18%

Total Fat 11.5g

16%Saturated Fat 3.3g

Trans Fat 0g

29%

Cholesterol 88mg

26%

Sodium 590mg

Total Carbohydrate 21g

10%

Dietary Fiber 2.8g

Total Sugars 3.4g

Includes 0.5g Added Sugars

Sugar Alcohols 0g

Protein 36.4g

Vitamin D 0.3mcg

Calcium 108mg

19%

Iron 3.4mg

10%

Potassium 454mg

Vitamin A 18.6mcg

Vitamin C 0.8mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

18.3 Net Carbs Per Serving

Yield: 4 servings

Preparation time: 15 minutes

Cooking time: 30 minutes

Baking time: 20 minutes

Ingredients

Sauce

½ tablespoon olive oil
¼ cup diced onion
2 (14 oz.) cans no salt added, diced tomatoes
1 teaspoon dried basil
1 teaspoon dried oregano
½ teaspoon garlic powder
½ teaspoon salt
½ teaspoon sugar
¼ teaspoon ground black pepper

Meatballs

1 lb. ground turkey breast
1 teaspoon dried basil
1 teaspoon dried oregano
½ teaspoon garlic powder
½ teaspoon onion powder
¼ teaspoon salt
¼ teaspoon smoked paprika
¼ teaspoon ground black pepper

Polenta

2 cups water
½ cup yellow cornmeal
2 tablespoons shredded Parmesan cheese
Shredded Parmesan cheese and chopped fresh basil for garnish

Directions

To make the sauce, heat the olive oil in a large saucepan over medium-high heat. Add the onion and cook for 3 minutes. Stir in the tomatoes, basil, oregano, garlic powder, salt, sugar, and pepper. Let simmer for 5 minutes over medium heat.
Remove from the heat, and use an immersion blender to carefully puree the tomatoes into a chunky sauce. Return to low heat and simmer, stirring occasionally for 20 to 30 minutes while you make the rest of the recipe.
Preheat the oven to 375 degrees Fahrenheit. Spray a baking sheet with non-stick cooking spray. In a medium bowl, stir together the ground turkey with all the herbs and spices.
Form into 16 meatballs and place them on the baking sheet. Bake for 20 minutes, turning the meatballs once halfway through baking. The meatballs should be cooked through and no longer pink in the middle. While the meatballs bake, make the polenta.
For the polenta, bring the water to a boil in a medium saucepan over high heat. Reduce the heat to low. Whisk in the cornmeal until smooth. Simmer on low for about 15 minutes, stirring often, until thickened. Remove from the heat and stir in the Parmesan cheese.
To serve, divide the polenta among four shallow serving bowls. Place four meatballs on top of or next to the polenta, and cover them with ¼ of the sauce (use less sauce if desired). Garnish with cheese and basil.

How to Feel Full with Less Food

Fri, 28 Nov 2025 18:38:01 GMT

Foods that fill you up faster and keep you feeling full longer help to decrease your calorie intake. With a few simple steps and minor changes to your meals and snacks, you can feel satisfied with less food.

Slow down

Eating quickly may cause you to consume more food than you realize. When you don’t take the time to focus on your meal, it’s harder to enjoy the taste and texture of each bite. Not only does this make the meal less satisfying, but it also disconnects you from your hunger and fullness cues. When you eat slowly, a practice common in mindful eating , it forces you to stop and evaluate how you feel throughout the meal.

When you eat and your food is digested, hormones are released that send signals to your brain, letting it know you've had enough. This can be easily overlooked if you are eating too quickly. You will fill up before your fullness is registered, leading to an increase in the calories you consume. Research has shown that eating more slowly results in feeling full sooner, leading to decreased food intake.

Eat whole foods

Whole foods are in their natural form rather than heavily processed. For example, whole fruits and vegetables instead of juice. These whole foods contain dietary fiber and water, and they are larger in volume. All of these characteristics contribute to whole foods' ability to fill you up and keep you fuller longer. Research shows that eating foods that are higher in volume, but lower in calorie density, results in eating less at a meal and throughout the rest of the day.

Add more lean protein

Research shows that including more lean protein in your diet can help you feel full. It may be even more beneficial if you include protein at breakfast. A study comparing women who ate a protein-rich breakfast with eggs to those who ate a higher-carbohydrate breakfast with bagels found that the protein-rich breakfast helped the women feel more satisfied and reduced calorie intake throughout the day. Switch to a high-protein breakfast by incorporating eggs, beans, and smoothies; add chicken or beans to your salads; and replace drinks like juice and soda with higher-protein cow or nut milk.

Mushroom and Brown Rice Stuffing

Sat, 22 Nov 2025 16:33:37 GMT

Stuffing is a traditional holiday dish that is often loaded with refined carbohydrates and unhealthy fats. This version has the familiar flavors but replaces some of the bread with lower-calorie, protein-rich mushrooms and brown rice for extra fiber.

Nutrition Facts

Serving Size 1/6 recipe

Amount Per Serving

140

Calories

% Daily Value

Total Fat 3.4g

2%Saturated Fat 0.5g

Trans Fat 0g

Cholesterol 0mg

15%

Sodium 341mg

Total Carbohydrate 23.1g

Dietary Fiber 2.4g

Total Sugars 2.4g

Includes 0g Added Sugars

Sugar Alcohols 0g

Protein 4.3g

Vitamin D 0mcg

Calcium 46mg

Iron 1.3mg

Potassium 302mg

Vitamin A 15.7mcg

Vitamin C 5.2mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

20.7 Net Carbs Per Serving

Yield: 6 servings

Preparation time: 15 minutes

Baking time: 20 minutes

Ingredients

1 tbsp olive oil
¾ cup chopped onion
2 cloves garlic, minced
3 cups sliced white button mushrooms
3 ½ cups whole grain bread cubes
1 cup unsalted vegetable stock
1 cup cooked brown rice
¼ cup chopped fresh parsley
½ tsp poultry seasoning
½ tsp fine-ground sea salt
¼ tsp ground black pepper

Directions

In a large, deep skillet, heat the oil over medium-high. Add the onion and garlic, and cook for 3 minutes. Stir in the mushrooms and cook for 5 to 7 more minutes, until all vegetables are browned and softened.
Reduce the heat to low and add the bread cubes. Pour in the stock and stir until the bread is saturated, breaking it into small pieces. Remove from the heat.
Preheat the oven to 375 degrees F. Spray a baking dish measuring about 10 x 7 inches with non-stick cooking spray.
Stir the cooked rice, parsley, poultry seasoning, salt, and pepper into the skillet.
Transfer the stuffing to the prepared baking dish and press firmly to smooth the surface. Bake for 20 minutes, until the top is browned and the edges are crisp. Serve warm.

3 Ways to Lighten Up Holiday Meals

Wed, 19 Nov 2025 21:06:38 GMT

The holidays are meant to be celebrated with delicious food, but overindulgence can derail your fitness goals. These simple tips will help you lighten up your holiday favorites.

Go Heavy on the Herbs and Spices

It’s easy to turn to butter, cream, and salt to flavor food. While these ingredients in moderation can fit into a healthy diet, you can save yourself hundreds of calories by turning to herbs and spices for flavor. Fresh thyme, rosemary, and a little garlic mixed into mashed potatoes can help you reduce the salt and butter while still keeping it delicious. For sweeter dishes, like sweet potatoes or cranberry sauce, add cinnamon, clove, nutmeg, and allspice. The more flavorful the dish, the less sugar or butter you will need to add to make it satisfying.

Keep Things Simple

The more options that are available, the more foods you will want to try. Pick a few favorites and keep it simple. Even though these foods may be higher in calories, you can still follow a healthy eating plan when it comes to nutrients and food groups. Make sure you have protein, complex carbohydrates, healthy fat, and plenty of vegetables. Serve appropriate portion sizes to limit calories. Also, cut fat and calories by keeping preparations simple. Roasted root vegetables and dark leafy greens are the perfect side dishes for a holiday meal. Balance healthy, simple recipes with heavier holiday favorites.

Make Easy Swaps

There are simple swaps you can make that will save calories, sodium, and saturated fat. If you snack on nuts with pre-dinner cocktails, add in some unsalted, raw varieties. For recipes that call for butter when sautéing, try substituting half or all of it with olive oil. Add puréed fruits like banana, applesauce, or fresh pineapple to naturally sweeten recipes like sweet potato casserole, cranberry sauce, or baked goods like muffins. Use whole-grain bread in stuffing and choose whole-grain rolls. When making cream sauces, try substituting the cream with unsalted chicken or vegetable stock. They will thicken similarly, and once it's mixed into casseroles, it’s difficult to tell the difference.

Simple Circuit Workout

Mon, 17 Nov 2025 14:41:05 GMT

Don't give up on exercise just because you're too busy to get in a full-length workout. Even a small amount of physical activity can help reduce stress and improve overall health. This simple circuit workout can be done in your living room with a set of dumbbells and takes about 10 minutes. It's fast-paced, getting your heart rate up, and combines both strength exercises and cardio. Do each station for 1 minute and then use 15 seconds to transition to the next exercise. Squeeze in one round and consider doing two or three if you have more time.

March In Place or High Knees

Marching in place will be part of your warm-up . If you are already warmed up, increase the intensity and jog in place, lifting your knees high towards your chest.

Squat with a Side Leg Lift

Stand with your feet hip-width apart. Squat down as if you were going to sit in a chair. Lower yourself until your thighs are parallel to the floor, or as close to this position as you can get. As you squat, push your bottom back to help keep your knees behind your toes.

Return to the starting position, and extend your right leg out to the right in a side leg lift. Lift only as high as it takes to feel the contraction in your outer thigh. Return to the starting position, then squat and lift your left leg. Continue to squat and alternate side leg lifts.

Jump Rope

A jump rope is optional for this segment. If you don’t have one, mimic the movement by hopping in place. Keep your elbows close to your sides, and rotate your hands and forearms in a circular motion as you would if you were swinging the rope. Get creative and hop from side to side or on one foot for a while and then switch.

Hammer Curl with a Shoulder Press

In a standing position, hold dumbbells at your sides with your palms facing in towards your body. Keep your elbows tucked close to your sides as you bend at the elbow and curl the weights up. Once the weights are up to your shoulders, press them overhead into a shoulder press. Return the weights to shoulder level and release the hammer curl to the starting position. Repeat the exercise, performing a hammer curl and a shoulder press for each repetition.

Bicycle Crunch

Lie on your back. Lift your feet off the floor and pull your knees toward your chest. Place your hands behind your head with your elbows wide and your fingertips touching behind your ears. Rotate your left shoulder towards your right knee as you extend your left leg out, parallel to the floor. Rotate your torso and move your right shoulder towards your left knee as you extend the left leg out. Repeat, alternating shoulder to knee.

Bridge with a Triceps Press

Lie on your back with knees bent and feet flat on the floor. Hold a dumbbell in each hand and extend your arms into the air at chest level. Turn your palms to face each other. Raise your lower body into a bridge position by lifting your hips off the floor so that your body forms a straight line from your knees to your upper back. Hold this position as you slowly bend your arms at the elbows and lower the weights towards your shoulders. Your elbows should be tucked in to your sides. Once lowered to just below a 90-degree angle, press the weights back towards the ceiling, returning to the starting position. Continue to hold the bridge throughout the segment as you continue with the triceps presses.

Incline Push-Ups

Kneel in front of a stable platform like a bench pushed against a wall or the side of your tub. Place your hands on the platform a little wider than shoulder-width apart. Get into a push-up position on your toes, or lower to your knees to make the exercise easier. Just like a standard push-up, lower your chest towards the floor until your chin almost touches the platform, and then push yourself back up to the starting position.

Squat Jumps

Stand with your feet hip-width apart. Sit back into a squat position. Propel yourself upward, jumping into the air. Land in the starting position and repeat.

Cranberry Salsa

Fri, 14 Nov 2025 17:54:11 GMT

Fresh cranberries are packed with antioxidants that help fight inflammation and disease. This fruit can do more than just make sweet cranberry sauce. Their tart flavor can be balanced out by mixing them with other tasty ingredients, like those used in this salsa. They add a seasonal touch to a favorite dip and condiment.

Nutrition Facts

Serving Size 1/6 recipe

Amount Per Serving

Calories

% Daily Value*

Total Fat 0g

0%Saturated Fat 0g

Trans Fat 0g

Cholesterol 0mg

Sodium 98mg

Total Carbohydrate 4.6g

Dietary Fiber 0.6g

Total Sugars 2.5g

Includes 0.7g Added Sugars

Sugar Alcohols 0g

Protein 0.1g

Vitamin D 0mcg

Calcium 9mg

Iron 0.1mg

Potassium 47mg

Vitamin A 3.5mcg

Vitamin C 5.8mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

3.9 Net Carbs Per Serving

Yield: About 6 servings

Preparation time: 10 minutes

Ingredients

1 cup fresh cranberries
½ cup chopped red onion
¼ cup chopped fresh cilantro
2 tbsp fresh orange juice
1 tbsp fresh lime juice
1 tsp sugar
¼ tsp salt

Directions

Place all ingredients in a food processor and pulse in 10-second intervals until the cranberries are finely chopped and all ingredients are combined.
Serve at room temperature or chilled.

Ways to Sneak in Exercise

Fri, 14 Nov 2025 17:41:19 GMT

While it’s okay to cut back on your exercise during the busy holiday season, completely skipping your workouts is a mistake. Not only will you lose the fitness gains you've worked hard for, but exercise can also help lessen holiday stress and tension.

Add 20 minutes to your day

An effective circuit or high-intensity interval workout takes 20 minutes or less. Waking up a few minutes early or delegating some items on your to-do list can open up a window of time that allows you to sneak in a workout.

Never pass up an opportunity to move

Now is the time to recommit to those small things that add activity to your day. Always take the stairs, walk to deliver messages, run errands on foot, and do a set of squats while dinner is in the oven. These easy activities might not seem like much, but the short bursts of movement help refresh your energy and increase calories burned.

Create outdoor holiday traditions

While extreme weather may disrupt outdoor plans, brisk temperatures and even a little snow shouldn't stop you from getting outside. Sign up as a family for a walk or jog in a local Turkey Trot, a Jingle Bell Walk, or a New Year's Eve 5K. Toss a football outside after dinner, have a snowman-building contest, or bundle up and take a walk to enjoy holiday decorations. Planning these activities helps you get a workout without taking time away from friends and family.

Trade mindless activities

Even on the busiest days, it’s easy to lose minutes to mindless activities like surfing the Internet, updating your social media status, or watching television. While mental breaks are necessary, these minutes can add up and reduce the time you could spend exercising. A quick circuit of lunges, push-ups, and crunches will be better for your physical health than 10 unproductive minutes spent on the computer or watching television.

Quick Ways to Reduce Stress

Fri, 14 Nov 2025 17:34:07 GMT

A moderate amount of stress can be motivating, but it can quickly escalate and harm your health. While you can't eliminate stress completely, controlling it and incorporating activities that reduce its impact are key to maintaining good health.

Spend Time with Animals

From petting a dog to watching fish swim in an aquarium, animals have been shown to have a calming effect on humans. It doesn't have to be your pet, visit a neighbor, or spend some time with the office cat. Research shows that as little as five minutes of interaction can lower cortisol levels, a key stress hormone. Pets have also been found to improve heart health by reducing risk factors for heart disease, such as lowering blood pressure. Time with pets has also been found to decrease depression and lower anxiety.

Meditate for Five Minutes

Meditation doesn't require a big time commitment. Simple, deep breathing and clearing your mind for a few minutes can calm you. Regular meditation has been shown to lower heart rate, promote normal blood pressure, and reduce levels of stress hormones. It also helps to clear your mind, which can lead to creativity. Set a timer, sit quietly in a distraction-free space, breathe deeply, and relax.

Think About Your Happy Place

A short meditation practice, called visualization, can distract you from a stressful situation and has been found to promote muscle relaxation, decrease blood pressure, and reduce stress hormones. Envisioning a peaceful scene in nature or picturing yourself accomplishing a goal are forms of visualization. Simply meditate on your personal happy place. If you don’t know where to start, a guided visualization on YouTube can be a helpful tool.

Laugh

Laughing is unlike other methods for reducing stress because it causes an increase in heart rate and blood pressure. As a result, an increase in breathing rate sends more oxygen to the muscles. It’s a response similar to what happens when you exercise. Once the laughing ends and your breathing and heart rate return to normal, you feel relaxed, refreshed, and energized.

Sources

National Institutes of Health - The Power of Pets

Slow Cooker Vegetable Stew

Mon, 03 Nov 2025 22:31:29 GMT

Healthy eating is easy when you use a slow cooker. This vegetarian stew is loaded with nutrient-rich vegetables and flavored with mild curry powder. Light yet filling, it can be eaten alone or served over brown rice or quinoa.

Nutrition Facts

Serving Size 1/6 recipe

Amount Per Serving

219

Calories

% Daily Value

Total Fat 1.8g

0%Saturated Fat 0.1g

Trans Fat 0g

Cholesterol 0mg

14%

Sodium 316mg

15%

Total Carbohydrate 45.3g

33%

Dietary Fiber 9.2g

Total Sugars 7.3g

Includes 0g Added Sugars

Sugar Alcohols 0g

Protein 9g

Vitamin D 0mcg

Calcium 98mg

17%

Iron 3.1mg

24%

Potassium 1117mg

32%

Vitamin A 287.3mcg

70%

Vitamin C 62.8mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

36.1 Net Carbs Per Serving

Yield: 6 servings

Preparation time: 15 minutes

Cooking time: 4 hours

Ingredients

2 large potatoes, chopped (about 3 cups)
3 cups broccoli florets
1 cup sliced carrots
½ cup chopped onion
2 (14.5 oz.) cans no-salt-added diced tomatoes
½ cup unsalted vegetable stock
1 tbsp curry powder
½ tsp ground cumin
½ tsp fine-ground sea salt
¼ tsp ground black pepper
1 (15 oz.) can low-sodium garbanzo beans, rinsed and drained
¼ cup chopped fresh cilantro

Directions

Place the potatoes, broccoli, carrots, and onion in the bowl of a 5 to 6-quart slow cooker. Add one can of the diced tomatoes with the juices.
Transfer the other can of diced tomatoes to a small food processor and puree on high for 15 to 20 seconds until a sauce has formed. Pour the tomato sauce over the vegetables. Add the stock.
Sprinkle in the curry powder, cumin, salt, and pepper. Stir to mix all ingredients. Cover and cook on high for 3 hours and 45 minutes, until the vegetables are tender.
Stir in the garbanzo beans and let them cook for 15 more minutes to warm them. Serve sprinkled with fresh cilantro.

Warm Up for Your Workout

Mon, 03 Nov 2025 22:09:20 GMT

How the Warm-Up Works

A warm-up not only reduces your risk for injury, but it also helps you burn calories more efficiently due to the increase in your core body temperature. As you gradually ease into movement, your muscles begin to heat up, which increases their elasticity. The blood vessels also dilate, allowing blood to move more freely and deliver oxygen to the heart and muscles. Increased oxygen flow to the muscles facilitates a better supply of energy for exercise. Instead of experiencing a rapid increase in movement and heart rate, as occurs when transitioning from no movement to intense exercise, a warm-up allows the body to prepare for the activity, thereby improving exercise performance.

What to Do to Warm Up

As long as it gradually increases your heart rate and gets the muscles moving, any activity can be used as a warm-up. For strength training, it can be as simple as pedaling on a stationary bike with little resistance. If you are working out at home, try marching in place. Using the same activity you will do for your workout, but at a lower intensity, can also serve as a warm-up. For example, if you are going to run, start the course with a walk or a light jog. If you plan to swim, you can tread water or use a kickboard to take a few slow laps around the pool. Once your body is warm, increase the intensity or resistance and move on to your full workout.

How Long to Warm Up

The length of your warm-up can be influenced by factors such as the time of day, temperature, and the type of exercise. As a general rule, your warm-up should last from 5 to 10 minutes. When you are preparing for a high-intensity workout, plan to do at least a 10-minute warm-up. Your body will benefit from the extra time to work up to a challenging pace. If you exercise first thing in the morning, you may also need a longer warm-up to help increase blood flow. This is also true when exercising in cold weather. It may take your muscles longer to warm up and improve elasticity, allowing for easier movement. Once your heart rate has increased, you are breathing more heavily, and your muscles feel warm and flexible, move on to your workout.

Healthy Cooking Mistakes

Mon, 03 Nov 2025 22:05:36 GMT

Reduce oils to save 120 calories per tablespoon

Cooking more of your own food is one way to control what you eat. When you know how much salt, fat, and other ingredients are added, you can better track your intake to meet your fitness goals. While healthy cooking isn't as complex as it might seem, it's easy to fall into a few common traps. These cooking mistakes can influence your perception of healthy foods and prevent you from getting the most nutritional benefit from your meals.

You don't experiment with reducing cooking oil

Follow the recipe the first time you prepare a dish. If it becomes a favorite, try experimenting with it. Many stovetop recipes for sautéed vegetables use two tablespoons or more of oil. While this is sometimes necessary, other recipes cook just fine with less, which will save you 120 calories per tablespoon that you can reduce.

You salt before you taste

Many recipes recommend adding salt at the final step, after the food is fully cooked. Do you add all the salt before tasting it? Everyone's preferences for salt are different, and as you decrease your sodium intake, your taste buds will likely be happier with much less. Try adding half the salt suggested by the recipe, and then taste the food to see if it needs more. You may find that extra salt isn’t necessary.

Your oven overbakes

Sometimes the reason you don’t like a food is simply because it has been prepared incorrectly. Fish can easily overbake and become tough, roasted vegetables can cook unevenly, and cakes using fruit purées in place of fat or alternative flours can dry out. By getting to know your oven, you can work around these obstacles to make healthy foods that taste delicious. Calibrate your oven temperature and identify hot spots that tend to overcook food. You can learn to lower temperatures when necessary and rotate pans to get the best results.

You don't weigh and measure

Unlike baking, cooking doesn’t always need an exact balance of ingredients, but too much freedom in your technique might add extra calories. Adding oils and sauces without measuring, not portioning out the right amount of pasta, and tossing in extra toppings like cheese and dressings can cause your final dish to have more calories than your recipe states. Use your measuring tools to make sure you don’t turn a healthy dish into a high-calorie meal.

Easy Maple Glazed Salmon Recipe

Fri, 31 Oct 2025 16:01:01 GMT

Fish makes a good weeknight dinner because it cooks quickly and provides protein and heart-healthy fats. This salmon is coated in a slightly sweet glaze that is full of flavor. Eat it with a side of brown rice and steamed vegetables, or serve it over a bed of fresh spinach for a simple dinner salad.

Nutrition Facts

Serving Size 1 fillet (1/4 recipe)

Amount Per Serving

280

Calories

% Daily Value

28%

Total Fat 18.5g

13%Saturated Fat 2.6g

Trans Fat 0g

16%

Cholesterol 47mg

Sodium 164mg

Total Carbohydrate 10.6g

Dietary Fiber 0.1g

Total Sugars 9.9g

20%

Includes 9.9g Added Sugars

Sugar Alcohols 0g

Protein 17.1g

Vitamin D 0mcg

Calcium 23mg

Iron 0.8mg

10%

Potassium 461mg

Vitamin A 15.1mcg

Vitamin C 0.5mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

10.4 Net Carbs Per Serving

Yield: 4 servings

Preparation time: 10 minutes

Bake time: 12 minutes

Ingredients

4, 3 oz. salmon fillets, thawed if frozen
1/4 cup olive oil
3 tbsp pure maple syrup
2 cloves peeled garlic, smashed
1/4 tsp fine-ground sea salt
1/4 tsp ground black pepper

Directions

Preheat the oven to 375°F. Lightly coat a baking sheet with olive oil or non-stick cooking spray. Place the salmon fillets on the baking sheet.
In the bowl of a small food processor, add the olive oil, maple syrup, garlic, salt, and black pepper. Blend for 15 to 20 seconds until all ingredients are combined and the garlic is finely chopped.
Divide the glaze between two small dishes. Set one aside. Use the other to brush each fillet evenly with glaze. Bake the salmon for 10 to 12 minutes, until the fish flakes and is cooked through.
Remove from the oven and use a clean brush to spread the reserved glaze over each piece of warm salmon and serve.

Exercise Your Brain

Mon, 27 Oct 2025 15:21:22 GMT

The mental fitness of your brain is as important as the physical fitness of your body. Research shows that regular physical and mental exercise improves brain health, slowing cognitive decline and reducing stress that can lead to chronic disease. Here are a few ways to exercise your brain and ensure you are fit from head to toe.

Physical Activity

Research shows that exercise promotes the growth and prolonged survival of new neurons in the area of the brain responsible for long-term memory (the hippocampus). Strength training may be especially helpful for brain health. A study from the University of British Columbia found that those who participated in strength training — two 60-minute sessions per week for six months — had better memory than those who walked for exercise or engaged in balance and flexibility exercises. There was a 17 percent increase in the area of the brain responsible for planning and organizing and a 92 percent increase in associative memory, which allows you to put a face to a name when you meet a person.

Mental Games and New Skills

Everything from challenging your brain with puzzles and trivia to learning a new skill leads to a healthier mind. Research shows that developing new skills, such as learning a language, may slow cognitive decline, which is associated with memory loss and forgetfulness. Challenging yourself with mental games may improve your concentration, memory, language skills, and your ability to shift your mind quickly from task to task. Simply reading more has also been found to increase concentration, focus, and memory.

Meditation and Relaxation

Research links regular meditation and relaxation exercises to positive, long-term changes in the brain. Meditation has been found to change the connection between the amygdala and the rest of the brain. The amygdala is the area of the brain responsible for the fight-or-flight response. Weakening these connections may lead to a more thoughtful response to stress as well as a reduction in overall stress and the inflammation linked to chronic disease. Research shows that regular meditation promotes growth in the brain region responsible for memory and language. It may also help you process information and make decisions more efficiently.

Sources

9 Ways to Make Comfort Foods More Nutritious

Mon, 27 Oct 2025 15:16:01 GMT

Comfort foods are known for being high in refined carbohydrates, calories, and unhealthy fats. Simple changes to your favorite recipes allow you to enjoy these foods while sticking to your eating plan.

Select low-sodium and unsalted stocks and broths.

Broths and stocks are a staple ingredient in soups, stews, and some casseroles. Packaged stock can be loaded with sodium, with one cup containing as much as 510 milligrams. You can cut the sodium by several hundred milligrams by substituting low-sodium or unsalted stocks.

Reduce the cheese.

Cheesy toppings on casseroles, potatoes, and pizza are hard to resist, but cutting back can reduce your calorie and fat intake. Some recipes, like lasagna and scalloped potatoes, use so much cheese that you won’t notice if you reduce the total amount. Begin by reducing the amount you use in the recipe by an ounce or two, or by ¼ cup. As you get used to the new way of preparing the recipe, you can try to cut back even more.

Add shredded vegetables.

While adding vegetables to a dessert or casserole won’t automatically make it healthy, it can add fiber and vitamins. In baked goods, vegetables can also provide moisture, allowing you to cut back on added oils or milk. Shredded zucchini, carrots, and parsnips are good additions to cakes, quick breads, and brownies. Finely-shredded cabbage can be added to meat fillings and sauces. Finely-chopped dark leafy greens can be added to baked casseroles like mac and cheese and lasagna.

Use dark chocolate.

The heart health benefits of dark chocolate are well supported by research, making it an ideal option for satisfying a sweet tooth. While a square of dark chocolate may be the healthiest choice, when you splurge on comfort foods like cookies and brownies, give them a slight nutritional boost by sticking with dark chocolate of at least 60 percent cacao. Darker chocolate has less fat and sugar as well as more of the disease-fighting antioxidants that contribute to chocolate’s health benefits.

Use alternative flours.

Flour is often used in coatings for fried chicken and fish, in crumb toppings for desserts, and as a thickener for cream sauces. Nut flours and alternative grain flours (amaranth, teff, oat bran) won’t always decrease total calories, but they do supply a unique set of nutrients from protein to vitamins and minerals. Experiment with substituting these flours, as well as 100 percent whole wheat flour, for refined white flour in recipes that call for it.

Layer in vegetables.

Vegetables like summer squash, eggplant, and sweet potato can be sliced thin and added to casseroles. These additions can serve as substitutes for some of the noodles in lasagna and provide a nutritional boost. Cauliflower and broccoli can be finely chopped and layered into casseroles and quiches to give you an extra serving of vegetables with your meal.

Make stock-based sauces.

Comfort foods like macaroni and cheese and creamy soups use heavy cream to create the sauces. You can reduce the fat and calorie content by using chicken or vegetable stock instead of cream. The stock will often thicken just as well as cream when combined with flour and butter for the roux. Just be sure to select low-sodium or no-salt-added stocks because store-bought varieties are often high in sodium.

Use lean meats and vegetable substitutes.

When recipes call for ground beef, you can reduce fat and calories by choosing leaner cuts such as ground round and ground sirloin, or by using ground chicken or turkey breast. You can also use smaller amounts of meat by adding diced mushrooms and greens, or replace the meat altogether with these ingredients plus beans or a meat substitute.

Bake it.

It is surprising how delicious baked versions of your favorite comfort foods can be. When baked at high heat, fresh-cut fries brown nicely with crispy edges. Fish and chicken can be coated in nut meal or whole wheat bread crumbs and baked until browned. Pastries like yeast and cake donuts can be baked on a sheet pan or in a donut pan, reducing total fat content compared to frying in oil.

Pumpkin Chocolate Bars

Fri, 17 Oct 2025 17:25:03 GMT

Pumpkin purée and rich cocoa powder reduce the need for excess saturated fat and sugar in these bars. Dense and fudgy, they make a decadent treat without the extra calories.

Nutrition Facts

Serving Size 1 square (1/12 recipe)

Amount Per Serving

Calories

% Daily Value

Total Fat 0.8g

2%Saturated Fat 0.3g

Trans Fat 0g

Cholesterol 19mg

Sodium 64mg

Total Carbohydrate 10.7g

Dietary Fiber 1.6g

Total Sugars 5.5g

Includes 4.5g Added Sugars

Sugar Alcohols 0g

Protein 1.8g

Vitamin D 0.3mcg

Calcium 24mg

Iron 0.6mg

Potassium 104mg

10%

Vitamin A 92.9mcg

Vitamin C 0.2mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

9.1 Net Carbs Per Serving

Yield: 12 bars

Preparation time: 10 minutes

Baking time: 30 minutes

Ingredients

½ cup pumpkin purée
¼ cup brown sugar
1 large egg
½ tsp vanilla extract
½ tsp ground cinnamon
¼ tsp baking powder
¼ tsp fine-ground sea salt
¼ cup unsweetened cocoa powder
½ cup whole wheat flour
½ cup low-fat milk

Directions

Preheat the oven to 350 degrees Fahrenheit. Spray a small baking dish or loaf pan (about 9 x 6 inches) with non-stick cooking spray.
In a medium bowl, stir together the pumpkin and brown sugar. Stir in the egg until fully incorporated. Add in the vanilla, cinnamon, baking powder, and sea salt.
Pour in the cocoa powder and stir until no clumps remain. Stir in the flour and then fold in the milk.
Transfer the batter to the prepared pan. Bake for 25 to 30 minutes, until the bars are firm. They will have a tender, fudgy center that resembles a firm pumpkin pie.
Let cool for 15 minutes before cutting to serve.

Hidden Artificial Sweeteners

Fri, 17 Oct 2025 17:10:48 GMT

Loading up on artificial sweeteners is not the healthiest way to reduce calories. While research is ongoing, some studies suggest that due to their intensely sweet flavor, these additives can alter the way you perceive food. Over time, this could influence the ability of fruits to satisfy sweet cravings and make other healthy foods taste less appealing. To reduce your intake, read ingredient labels carefully and avoid foods that contain artificial sweeteners.

Types of Artificial Sweeteners

The first step in identifying artificial sweeteners is to recognize the various names they are known by. There are six approved for use in the U.S.: saccharin, aspartame, acesulfame potassium (Ace-K), sucralose, neotame, and advantame.

Where to Look for Artificial Sweeteners

As these sweeteners gained popularity, they have been added to a wide range of foods — even foods that are not labeled "diet" or "sugar-free." Although many consumers seek to reduce their intake, they often remain in unexpected places.

Chewing gum. A "sugar-free" label often indicates that a product contains an artificial sweetener.

Calorie-free flavored water. Many sparkling and non-sparkling water options are calorie-free with natural fruit flavors, but read labels closely. Many manufacturers use artificial sweeteners similar to diet sodas to sweeten flavored water without adding calories.

Salad dressings. It's easy to check the ingredient lists on salad dressing bottles at the supermarket, but when you order a salad at a restaurant, the ingredients are less clear. Some dressings contain artificial sweeteners, even if they don't taste overly sweet. Ask about ingredients when dining out or look them up online before you go.

Fruit juice. When drinking juice, choose 100 percent fruit juice without added sugar. It's tempting to save calories with "light" versions of juices, but many contain artificial sweeteners. Try mixing half a serving of juice with sparkling water for a refreshing, low-calorie spritzer.

Frozen yogurt. Many frozen yogurts and ice cream bars contain artificial sweeteners, so take a close look at food labels. When you swing into a shop for a treat, keep an eye out for "no sugar added" varieties, which often means artificial sweeteners have been added.

Sources

Health Benefits of Chocolate

Fri, 17 Oct 2025 17:02:21 GMT

Research has shown that chocolate may improve heart health and reduce the risk for chronic disease, but not all varieties are equally nutritious.

Why is chocolate healthy?

The cacao bean used to make chocolate is rich in flavanols that act as antioxidants, which protect against disease. Additionally, researchers continue to discover ways in which chocolate has a positive impact on health. For example, a recent study demonstrated that beneficial bacteria in the gut can convert chocolate into compounds that combat inflammation, a key factor in the development of chronic diseases.

The antioxidants in dark chocolate may help reduce risk factors for heart disease and stroke. They have been found to protect LDL (bad) cholesterol from oxidation, which causes plaque buildup leading to blood clots. There is also evidence that chocolate may lower blood pressure and improve blood flow to the brain and through the arteries.

What type of chocolate should I choose?

The darker and less processed the chocolate, the more flavonoids it contains. Milk chocolates are often heavily processed with added fat and sugar. According to the University of Michigan's Integrative Family Medicine program, the milk in milk chocolate also binds to the antioxidants, making them unavailable to the body. Choose bittersweet and semi-sweet dark chocolates that are at least 60% cocoa solids. Some health experts recommend 65% or higher.

How much chocolate should I eat?

The Cleveland Clinic suggests incorporating an ounce of dark chocolate a few times a week. The Mayo Clinic says three ounces of dark chocolate is the dose some studies have found to provide health benefits. The problem is that this amount of chocolate can contain up to 450 calories, so be mindful of this when choosing a serving. Also, stick with solid dark chocolate. Extras, such as caramel fillings, increase the calories and may reduce the overall health benefits.

Sources

Cleveland Clinic: Dark, Milk or White – Which Chocolate Is Best for Your Heart?

Pear & Walnut Waffles

Thu, 16 Oct 2025 15:01:59 GMT

These whole-grain waffles are sweetened with fresh pear and studded with heart-healthy walnuts. With so much flavor, you will need only a drizzle of maple syrup for a sweet and filling breakfast that's packed with dietary fiber and contains less sugar than regular waffles.

Nutrition Facts

Serving Size 1 waffle (1/4 recipe)

Amount Per Serving

239

Calories

% Daily Value

Total Fat 4.2g

4%Saturated Fat 0.9g

Trans Fat 0g

Cholesterol 5mg

15%

Sodium 355mg

14%

Total Carbohydrate 42.8g

24%

Dietary Fiber 6.7g

Total Sugars 7.8g

Includes 0g Added Sugars

Sugar Alcohols 0g

Protein 9.5g

Alcohol 0.2g

Vitamin D 0.5mcg

15%

Calcium 194mg

39%

Iron 7.1mg

Potassium 239mg

Vitamin A 34.3mcg

Vitamin C 2.5mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

36 Net Carbs Per Serving

Yield: 4 waffles

Preparation time: 10 minutes

Cooking time: 15 minutes

Ingredients

1 cup white whole-wheat flour
½ cup whole wheat flour
1 ½ tsp baking powder
½ tsp ground cinnamon
¼ tsp ground nutmeg
¼ tsp fine-ground sea salt
1 pear, cored and shredded (about 1 cup)
2 tbsp chopped raw walnuts
1 cup milk (any variety)
1 large egg white
½ tsp vanilla extract

Optional toppings: chopped pear, chopped walnuts, pure maple syrup

Directions

In a large bowl, stir together the flours, baking powder, cinnamon, nutmeg, and salt. Add the pear and walnuts and toss to coat them with the dry ingredients.
In a small bowl, whisk together the milk, egg white, and vanilla. Pour the wet ingredients into the dry ingredients and stir just until combined. The batter will be thick.
Spray a waffle iron generously with nonstick cooking spray and preheat. Add ½ cup of the batter to the waffle iron and use a spoon or spatula to spread it across the surface. Close the waffle iron and cook for 3 to 4 minutes, until the waffle is browned and cooked through. Repeat with the remaining waffles. Serve warm with your favorite toppings.

Active Games for the Whole Family

Wed, 08 Oct 2025 18:12:00 GMT

You can have a positive influence on your family’s health by making your time together more active. Not only do these games help you burn calories, but they also teach your children that exercise can be fun!

Backyard Obstacle Course

Create an obstacle course in your backyard. Lay hula-hoops on the ground and hop to each one, crawl the length of a jump rope, and hop over a sturdy crate. Get everyone involved and let each person create their own obstacle. Time each family member as they complete the entire course. Repeat the course and encourage everyone to beat their own time.

Indoor or Outdoor Circuit

Circuit training isn’t only for adults. Involve the kids in a circuit of outdoor activities or create a space inside on a cold and rainy day. Incorporate stations like hula-hoop, jumping jacks, jump rope, crab-walk, wall push-ups, and chair-sits. Use a stopwatch and start everyone at their first station. Do each exercise for 50 seconds, and then use 10 seconds to transition to the next exercise.

Toss in the Bucket

Select a starting line where everyone will toss their ball. Set up buckets of different sizes at various distances from the line. Be sure to make some far away so that everyone has to put effort into throwing. Pick balls that vary in size, appropriate for each bucket. Try golf balls, tennis balls, or softballs. Allow each family member to throw the balls in the buckets and keep things active by making everyone retrieve their own ball. Get the heart rate up and encourage a faster pace by timing each person, with the winner being the one who makes the most buckets in a certain amount of time.

Walk and Drop

Find a round object that is large enough to be held between your legs at knee level. This might be a softball, a balloon, or even a potato. Set a starting point and place a bucket or bowl a few yards away. The further the bucket, the harder the game, so adjust according to the ages of your children. Each person must put the object between their knees and walk with it to the bucket, where they will then drop the object into it. Time each person. The person who completes the challenge the fastest wins.

Pass the Pedometer

Pedometers don’t have to be reserved for adults. Giving one to the whole family creates a way to track activity while also providing an easy math lesson. Before heading out to the park or going on a hike, strap on a pedometer or use your smartwatch to count steps. Everyone can guess how many total steps the family will have by the end of the day, or let everyone wear the pedometer for a set amount of time and see who gets in the most steps. Once you know the total number, you can divide it by 2,000 to get a rough estimate of how many miles the whole family covered.

The Pros and Cons of Drinking Coffee

Wed, 08 Oct 2025 18:00:27 GMT

If you are a coffee lover, you likely perk up when you hear that it improves health. But you may also wonder if you are doing damage when you hear negative reports. Knowing both the pros and cons of drinking coffee will help you make the best choice for your health.

The Good and the Bad

Past studies have shown that heavy coffee consumption could lead to an increased risk for heart disease. According to the Mayo Clinic, recent studies do not show a connection between moderate coffee consumption and the risk of heart disease or cancer. Coffee has been found to boost memory, improve concentration, and decrease fatigue.

The antioxidants in coffee appear to be associated with its major health benefits. They may help to protect brain cells and reduce the risk of dementia and Parkinson’s disease.

Many of the negative effects of coffee drinking are due to caffeine. There is evidence that coffee can increase blood pressure, increase heart rate, and decrease bone density. The caffeine in coffee can also lead to irritability, anxiety, stomach upset, and a lack of sleep. Compounds in unfiltered coffee could also increase LDL (bad) cholesterol.

Drinking Coffee for Health

So how much coffee is too much? Moderate consumption is defined as about four cups of coffee or 400 milligrams of caffeine. The negative effects of coffee are found with an intake of five or more cups per day. Some people have a greater sensitivity to caffeine, and certain health conditions and medications can also affect coffee’s impact on the body.

If you are healthy and have not been advised by a medical professional to avoid coffee, enjoy it in moderation, just as you would any other food or drink. The negative effects become a greater risk when you begin to rely on coffee to reduce fatigue. This is because your system will build up a tolerance to the caffeine over time, meaning you will need to drink more and more to get the alertness you are seeking.

Also, be sure to drink your four cups or less in the morning. While the lasting effects of caffeine vary from person to person, it typically takes about six hours for it to leave the body. Drinking coffee too late in the day can disrupt your sleep, which in turn can lead to increased coffee consumption the next day, resulting in an ongoing cycle of overconsumption.

Skillet Sweet Potato Hash

Thu, 02 Oct 2025 21:19:32 GMT

Sweet potatoes are full of vitamin A and dietary fiber. In this recipe, they are cooked with green peppers and onions and seasoned with smoked sweet paprika. This is a great side dish for any meal.

Nutrition Facts

Serving Size 1 serving (1/6 recipe)

Amount Per Serving

150

Calories

% Daily Value

Total Fat 2.5g

2%Saturated Fat 0.4g

Trans Fat 0g

Cholesterol 0mg

Sodium 135mg

10%

Total Carbohydrate 29.9g

18%

Dietary Fiber 5.1g

Total Sugars 9.7g

Includes 0g Added Sugars

Sugar Alcohols 0g

Protein 3.1g

Vitamin D 0mcg

Calcium 61mg

Iron 1.1mg

15%

Potassium 701mg

144%

Vitamin A 1298.9mcg

47%

Vitamin C 42.7mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

24.8 Net Carbs Per Serving

Yield: 6 servings

Preparation time: 15 minutes

Cooking time: 30 minutes

Ingredients

1 tbsp olive oil
½ cup chopped onion
¾ cup chopped green bell pepper
1 lb. sweet potatoes, chopped small (about 4 cups)
½ cup water
¼ tsp smoked sweet paprika
¼ tsp fine ground sea salt
¼ tsp ground black pepper
½ cup finely chopped spinach

Directions

Heat the olive oil in a large skillet over medium-high heat. Add the onion and cook for 1 minute. Add the bell pepper and cook for one more minute.
Stir in the sweet potatoes and cook for 8 to 10 minutes until some edges are browned and the pieces start to become tender. Turn the heat down to medium. Add the water, stir, and cook for 7 to 10 minutes until the water has evaporated and the potatoes are tender.
Sprinkle in the paprika, salt, and pepper. Remove from the heat and stir the spinach just before serving.

Easy Ways to Have a More Active Lifestyle

Thu, 02 Oct 2025 21:05:14 GMT

Walking meetings can add activity to your work day

Finding ways to incorporate more physical activity into your day is essential for maintaining a healthy lifestyle. Even the smallest activities add up. Activity also refreshes you mentally to keep you sharp as you plow through your to-do list. Create a more active lifestyle with some of these ideas.

Walking meetings

Take a break from the conference room and meet while on the move. A walking meeting burns calories, and the change in environment may spark some renewed creativity. Mobile devices make it easy to document any notes verbally. Those involved can return to the desk refreshed and ready to take on a new project.

Active commuting

You don't need to walk or bike to work every day to reap the benefits of active commuting. Try it twice a week. If walking or biking is out of the question, get creative about how to make the commute more active. Can you park further away, walk to nearby meetings, or take the stairs?

Stretch breaks

Research indicates that prolonged sitting may be detrimental to your long-term health, even if you engage in regular exercise. Take a stretch break at regular intervals throughout the day. Get out of your chair and move around. Hold each stretch for 20 seconds, breathing deeply throughout. Stretch all major muscle groups, paying special attention to the areas most affected by prolonged periods of sitting, such as the shoulders, lower back, and hamstrings.

Incorporate movement into sedentary activities

Some sedentary activities present opportunities to incorporate more movement. As you watch your favorite television shows, try circuit workouts. Do strength exercises while the show is on and switch to cardio activities, such as jumping jacks or walking stairs, during commercials.

Join a team and invite your friends

The time enjoyed with your friends doesn’t have to be sedentary. Form a team and join the local softball, volleyball, or bowling league. If you aren’t into competitive sports, get the group together for a hike or hit the water for a leisurely paddle in canoes or kayaks. These activities keep you active while you spend time catching up and creating great memories.

Sources

American Council on Exercise - 5 Ways to Incorporate Activity Into Your Workday

3 Healthy Ways to Preserve Produce

Thu, 02 Oct 2025 20:52:40 GMT

The fear of fruits and vegetables going to waste makes it challenging to keep the kitchen full of produce. Don’t be afraid to stock up during the next sale. There are many ways to preserve produce that will keep you eating nutritious fruits and vegetables year-round.

Dry and Dehydrate

Drying and dehydrating remove moisture from produce to prevent food spoilage. It provides a healthy way to turn fruits and vegetables into shelf-stable treats without added sugar and sodium. Electric food dehydrators dry foods quickly with circulating air at a temperature of 140°F. Fruits and vegetables can also be dried in the oven at the lowest temperature setting.

It may take some trial and error to dry produce in the oven successfully. Keep the oven door open, rotate pans occasionally, and watch the food closely to prevent scorching.
Apples, apricots, berries, pears, carrots, beets, greens, pumpkins, and tomatoes are all good options for drying and dehydrating.
Fruits and vegetables can be blended into purées and dried on sheet pans to make leathers that can be sliced and rolled for an easy snack.
Small whole fruits or fruits cut into thin slices dry more evenly. Toss the fruit in lemon juice to help prevent color changes during the drying process.
Vegetables dry well when cut into thin slices or small strips. Blanching (cooking vegetables in boiling water for two to five minutes and then submerging them in an ice bath until they are cool) before dehydrating will help soften the vegetables, promoting faster drying.
Foods must be completely dry to prevent spoilage during storage. Properly dried fruits and vegetables can be stored in airtight containers at room temperature for 6 to 12 months.

Freeze

Freezing is a healthy and convenient way to preserve produce, but there are some things to keep in mind to ensure you end up with a healthy and appealing product when it is defrosted.

Fruits and vegetables contain enzymes that change the flavor, color, and nutrients of produce. These enzymes can remain active even while the food is frozen. Blanching before freezing preserves quality by stalling the action of these enzymes while also killing any bacteria on the surface.
Remove all of the air from freezer bags to prevent oxidation and the development of off-flavors.
Freeze produce soon after purchase. The faster a food freezes, the better its quality will be once it defrosts. Avoid overloading your freezer with room-temperature foods, as this can prolong the freezing time.
Frozen foods should be stored at 0°F or lower. Most frozen fruits and vegetables can be stored for 8 to 12 months.
While most fruits and vegetables freeze well, the National Center for Home Food Preservation advises against freezing cabbage, celery, cucumbers, lettuce, parsley, and radishes. Their high water content leaves them mushy and unappetizing when defrosted.

Ferment

Fermented foods contain beneficial bacteria and enzymes that aid digestion. Cabbages and cucumbers are the most commonly fermented vegetables. According to Tufts University, fermenting cabbage to create sauerkraut and kimchi increases cancer-fighting glucosinolates. The downside of fermentation is that the process requires large amounts of salt. Be sure to limit your overall sodium intake on the days you enjoy fermented foods.

Store-bought fermented foods often undergo high-heat cooking and pasteurization, which kills the beneficial bacteria. By making your own fermented vegetables, you can preserve these healthy components.
The National Center for Home Food Preservation cautions against using untested and unapproved recipes when fermenting foods. Do not attempt to alter ingredients such as salt or vinegar. The correct balance of ingredients is necessary to prevent the growth of harmful bacteria.

Sources

Apple Celery Salad

Mon, 22 Sep 2025 18:11:38 GMT

Apples are full of beneficial plant nutrients, including polyphenols that act as disease-fighting antioxidants. This seasonal salad hints at fall with the addition of fresh celery, heart-healthy walnuts, sweet cranberries, and spices. It makes a healthy breakfast, dessert, or side dish.

Nutrition Facts

Serving Size 1/4 recipe

Amount Per Serving

Calories

% Daily Value*

Total Fat 2.2g

2%Saturated Fat 0.4g

Trans Fat 0g

Cholesterol 2mg

Sodium 27mg

Total Carbohydrate 13.1g

Dietary Fiber 1.9g

Total Sugars 10.5g

Includes 4.5g Added Sugars

Sugar Alcohols 0g

Protein 2.6g

Vitamin D 0mcg

Calcium 36mg

Iron 0.3mg

Potassium 157mg

Vitamin A 6mcg

Vitamin C 1.4mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

11.3 Net Carbs Per Serving

Yield: 4 servings

Preparation time: 10 minutes

Ingredients

1 medium Granny Smith apple, cored
1 cup sliced celery
1 ½ tbsp chopped walnuts
1 tbsp dried cranberries, finely chopped
1/3 cup low-fat plain Greek yogurt
2 tsp honey
1/8 tsp ground cinnamon
Pinch of ground allspice

Directions

Slice the apple into matchsticks and place in a medium bowl. Add the celery, walnuts, and cranberries.
In a small dish, stir together the yogurt, honey, cinnamon, and allspice. Pour the yogurt sauce over the apple salad. Stir to coat all ingredients. Serve right away.

Build Strength by Lifting Heavier Weights

Mon, 22 Sep 2025 17:58:58 GMT

If you aren't reaching your strength training goals, it’s time to put down the light dumbbells and pick up a heavier set. When you begin exercising, light weights may produce results, but within a year, you will transition from a novice to a more advanced exerciser. Lifting heavier weights pays off by changing your body composition and improving your health and fitness.

Defining heavy weights

According to the American Council on Exercise, heavy weight lifting requires using a weight that can be lifted 3 to 10 times with the correct form. More specifically, lifting heavy weights is based on your one-repetition max (1RM). This is the maximum amount of weight you can safely lift for one repetition of an exercise.

Beginners and heavy weights

Research shows that if you are new to exercise, you can improve strength with weights as low as 45-50% of your one-repetition max. Studies suggest that beginners should start with weights that range from 50-60% of their one-repetition max to ensure that they learn proper form before moving on to exercises with heavier weights.

Progress and plateaus

The American College of Sports Medicine’s (ACSM) position on resistance training is that more weight may be necessary to progress and continue to see results. Greater strength gains have been found when using a load that allows for 3-5 repetitions when compared to lighter weights that allow for higher repetitions. The ACSM recommends that once you can lift 1-2 repetitions beyond your goal during two consecutive workouts, it is time to increase the weight by 2-10%. Doing so will help to prevent strength training plateaus.

Tips for incorporating heavier weights

The method for determining a one-repetition max differs depending on the exercise and the muscle group. While it is a simple test, seek the assistance of a qualified fitness trainer to help you establish this baseline. Then seek his or her assistance in developing an effective program. Studies show that when people self-select resistance intensity, the weight is often too low, typically only 38-58% of the one-repetition max.

To improve muscular strength, the ACSM recommends that beginner-to-intermediate exercisers select weights that are 60-70% of their one-repetition max. Start with 1-3 sets of 8-12 repetitions. Advanced exercisers should aim for loads 80-100% of the one-repetition max with 2-6 sets of 1-8 repetitions. The heavier you lift, the longer your rest period should be. Beginner and intermediate programs with lighter loads should include a 1-2 minute rest between exercises using the same muscle groups, while programs with heavier loads should increase the rest period to 2-3 minutes.

Sources

Tips for Drinking Green Juice

Mon, 22 Sep 2025 17:51:33 GMT

Green juice is made by juicing different green vegetables and often some fruits to create a slightly sweet drink that provides vitamins and minerals. While green juice is not an ideal quick-fix weight loss tool, it does have nutritional benefits. These tips will help you identify the pros and cons of incorporating juice into your healthy eating plan.

Consider juice as a vegetable serving, not a meal replacement.

Green juices provide an easy way to get more servings of vegetables, but they lack the total calories, protein, fiber, and healthy fat to be a balanced meal. Consider them a healthy addition to your eating plan instead of using them as a meal replacement. Add a small glass to your breakfast or use sweeter green juices as a dessert.

Don’t assume juice is a healthier option.

While juices can be beneficial, don’t assume they are the healthiest choice. According to the Mayo Clinic, there is no evidence that juices are healthier than eating whole fruits and vegetables, but most of the vitamins, minerals, and phytonutrients transfer to the juice.

Know that juice may leave you feeling hungry.

For the same reasons that green juice doesn’t make a good meal, it may also leave you feeling hungry. Without the fiber from the skin and pulp, juices don't keep you feeling full. Depending on the types of fruits and vegetables used, juices can also be high in sugar. While these are natural sugars, without the help of protein and fiber to keep blood sugar levels steady, blood sugar can spike and then drop, leaving you sluggish and hungry. Enjoy juice, but don’t expect it to tide you over until dinner.

Keep up the variety.

The main benefit of green juices is that they can include so many different vegetables. By incorporating more produce, you are supplying your body with more vitamins and minerals. Spinach, kale, cabbage, and mustard greens are just a few greens that can be juiced for your drink. Juices can also include herbs like mint, cilantro, or parsley. If you find the flavors a little too bitter, add a piece of fruit like a Granny Smith apple or an orange. The sweetness is usually enough to overcome any bitterness.

Use juice as an opportunity to try new foods.

Sometimes the issue you have with eating a new vegetable is not the flavor, but the texture. Juice helps remove these barriers. If there is a raw or cooked green that you dislike, try juicing it with other vegetables, herbs, and a piece of fruit. You may discover a new way of enjoying more foods and increasing the variety of nutrients you consume.

Strawberry Mango Frozen Yogurt

Fri, 12 Sep 2025 15:51:48 GMT

With only three simple ingredients, this recipe provides a nutritious sweet treat that you can make in minutes. Feel free to use any combination of your favorite fruits, but when using frozen fruit, check the label to ensure that there is no added sugar. For a soft frozen yogurt, serve straight from the ice cream maker. If you prefer a firm yogurt, freeze it for one to two hours.

Nutrition Facts

Serving Size 1/2 cup (1/7 recipe)

Amount Per Serving

Calories

% Daily Value

Total Fat 0.2g

0%Saturated Fat 0g

Trans Fat 0g

Cholesterol 4mg

Sodium 22mg

Total Carbohydrate 10.7g

Dietary Fiber 0.8g

Total Sugars 9.3g

Includes 2.7g Added Sugars

Protein 6.5g

Vitamin D 0.6mcg

Calcium 76mg

Iron 0.1mg

Potassium 141mg

Vitamin A 12.7mcg

25%

Vitamin C 22.6mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

9.9 Net Carbs Per Serving

Yield: About 3 ½ cups

Preparation time: 5 minutes

Freezing time: 20 to 30 minutes

Ingredients

2 cups non-fat or low-fat vanilla Greek yogurt
1 cup strawberries, thawed if frozen
1 cup chopped mango, thawed if frozen

Directions

Place the yogurt and fruit in a blender. Puree until smooth.
Pour the mixture into an ice cream maker and churn until firm, about 20 to 30 minutes.

Important Health Indicators Beyond Body Weight

Fri, 12 Sep 2025 15:33:52 GMT

While obesity is linked to a variety of health issues, simply being at an ideal body weight does not guarantee you perfect health. Your eating habits, exercise patterns, and how you handle stress all contribute to your wellness and risk for disease. Give these health indicators some consideration as you continue to evaluate your progress and reach your fitness goals.

Overall Fitness

Strengthening your heart through cardiovascular exercise and your muscles through resistance training are essential parts of a healthy lifestyle. Flexibility training also keeps you mobile as you age and allows you to perform cardio and strength exercises. Test your fitness level regularly to track your progress and ensure that you are not only losing weight, but also getting fit. If you belong to a gym, inquire about fitness testing. Sometimes an initial fitness assessment is included with your membership fees.

Heart Health

Heart health is influenced by several factors, including your weight, diet, exercise, age, and family history. While you don’t have control over all of these factors, there is plenty you can do to incorporate a healthy diet and stay active to benefit your heart. Get regular check-ups from your doctor and gain a better understanding of the factors that contribute to heart health, such as blood pressure and blood cholesterol.

Energy Levels

Many unhealthy habits can zap your energy. High-sugar foods, not eating enough, lack of sleep, and excess stress all influence how you feel. If you fall into a mid-morning or afternoon slump that leaves you drained, you may need to pay closer attention to your diet, sleep, and exercise patterns.

Reduce simple carbohydrates that can spike blood sugar and then cause it to crash, leaving you sluggish and hungry. Eat the number of calories recommended to reach your weight loss goal. The Mayo Clinic recommends that adults get seven to eight hours of sleep each night. If you still feel low on energy despite adequate sleep, according to the National Sleep Foundation, napping can improve alertness and enhance performance. Keep naps to 20 to 30 minutes so that it doesn’t interfere with good sleep at night. Stick with your regular exercise routine, but be sure you work in at least one rest day per week. Your body needs this time to recover. Overtraining can lead to fatigue and disrupted sleep patterns.

Lean Body Mass

Maintaining muscle (or lean body mass) and reducing fat mass, especially around the abdominal area, can improve your health. Body fat percentage can be assessed in several ways, including skinfold caliper measurements, handheld BIA (bioelectrical impedance analysis), and underwater weighing. Your gym should be able to assist you with a body fat percentage assessment.

Description	Women	Men
Essential Fat	10-13%	2-5%
Athletes	14-20%	6-13%
Fitness	21-24%	14-17%
Average	25-31%	18-24%
Obese	32%+	25%+

Source: American Council on Exercise Body Fat % Chart

Mood and Attitude

When you feel bad, it shows in your mood and attitude. There are many reasons you might feel cranky and irritable, such as excess stress, lack of sleep, and frustration with your health or your body weight. These feelings translate into a negative attitude toward healthy habits, which can be challenging to overcome. The good news is that healthy eating can improve your mood and energy levels. Exercise releases endorphins that make you feel happier and healthier. When you find yourself in a bad mood, evaluate your current habits. Have you missed a few workouts, or could you improve your nutrient intake? Identify what is causing these feelings and make the necessary changes to improve your mood and embrace a healthy lifestyle.

Sources

Cucumber Watermelon Salad

Fri, 05 Sep 2025 17:19:13 GMT

Cucumber and watermelon are refreshing summer ingredients, but they also have a high water content that can keep you hydrated. This salad combines the two with fresh mint for an easy and delicious side dish.

Nutrition Facts

Serving Size 1/4 recipe

Amount Per Serving

Calories

% Daily Value

Total Fat 0.1g

0%Saturated Fat 0g

Trans Fat 0g

Cholesterol 0mg

Sodium 64mg

Total Carbohydrate 6.3g

Dietary Fiber 0.4g

Total Sugars 4.9g

Includes 0g Added Sugars

Sugar Alcohols 0g

Protein 0.4g

Vitamin D 0mcg

Calcium 8mg

Iron 0.3mg

Potassium 112mg

Vitamin A 24.5mcg

Vitamin C 6.4mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

5.9 Net Carbs Per Serving

Yield: 4 servings

Preparation time: 15 minutes

Ingredients:

2 cups cubed seedless watermelon
½ cup diced Persian cucumber
5 to 6 mint leaves, finely chopped
1/8 tsp fine ground sea salt

Directions

Place the watermelon and cucumber in a medium bowl.
Add the mint leaves and salt.
Stir to mix all ingredients.

Serve at room temperature or chilled.

Portion Control for Weight Loss

Fri, 05 Sep 2025 17:11:04 GMT

Portion control is the key to reaching your weight loss goals. Understanding healthy serving sizes and reducing portions to meet these recommendations can help you satisfy cravings while sticking to your healthy eating plan.

Portions versus serving sizes

A serving size and a portion are not always the same thing. A serving is a healthy amount of a food recommended by health professionals, and a term used by food manufacturers as a base for determining nutritional information. A portion is how much food you serve yourself. A healthy goal is to reduce your portion sizes so that they more closely align with what health professionals consider to be an appropriate serving. For example, according to the Dietary Guidelines for Americans, one serving of grains is one slice of bread or a half-cup of pasta.

Gaining control of portion sizes doesn’t mean you have to carry around measuring cups. These tools can be helpful in your own kitchen, but you can also make yourself familiar with everyday objects and how they compare to appropriate serving sizes to make healthy eating easier.

Reduced portions and total calories

By simply reducing portion sizes, you can create the negative calorie balance necessary to initiate weight loss. Choosing nutritious foods is still an essential part of improving your health, but reducing portion sizes allows you to include your favorite treats while still losing weight. For example, choose a mini cupcake over a full-size dessert or add a half-cup of whole-wheat pasta as a side instead of a main course.

Portion control and fullness

Research shows that the more food people are served, the more they eat. As a result, large portions, like those served in restaurants, cause people to eat much more food than they need. It takes time to get back in touch with hunger cues and to recognize true hunger and fullness. As you gradually decrease portions, you will begin to feel full after eating much less food. As a result, your calorie intake will decrease and you will be on your way to reaching your goal weight.

Sources

Centers for Disease Control and Prevention - How to Avoid Portion Size Pitfalls

Tips for a Healthy Heart

Fri, 05 Sep 2025 17:01:32 GMT

Unplug

Staying constantly connected via your phone or computer creates an environment that can prompt the "fight or flight" response and the release of stress hormones. Research shows that playing computer games can cause some of the same physiological effects as stress, such as increased heart rate and blood pressure. Links have also been found between technology use, reduced sleep quality, and increased stress.

Whether or not everyday stress is directly related to poor heart health is still being evaluated, but stress can promote other activities that do increase risks for heart disease. Eating high-fat and high-calorie comfort foods, smoking, and excess alcohol intake are all risk factors that are made worse by stress. Escape from all forms of technology for at least a short period every day and consider taking longer breaks over the weekend or during vacation.

Monitor your sodium intake

Eating high-sodium foods can cause sodium levels to build up in the blood, resulting in increased blood pressure and an increased risk for heart disease. National health recommendations suggest that sodium intake be limited to 2,300 milligrams per day for healthy adults; however, some organizations suggest limiting intake even further to 1,500 milligrams per day. The best way to reduce sodium intake is to limit your consumption of processed foods, such as chips, crackers, condiments, and frozen meals, and reduce the amount of salt you add to prepared foods before eating.

Eat more fiber

Soluble fiber can reduce LDL (bad) cholesterol and decrease the risk of heart disease. Many grains, legumes, and fruits are rich in soluble fiber, including oats, beans, peas, rice bran, barley, and citrus. The American Heart Association recommends that most adults eat 28 grams of dietary fiber per day, which includes soluble and insoluble fiber.

Commit to regular workouts

HDL (good) cholesterol protects against heart disease by clearing excess cholesterol from the blood to prevent it from causing clogged arteries. Research shows that two months of regular cardiovascular exercise can increase your HDL cholesterol by as much as five percent. This can be achieved by exercising for thirty minutes, five days per week. When planning your program, keep in mind that a healthy heart is not only linked to aerobic exercise. The American Heart Association also recommends strength training as a way to reduce heart disease risk.

Get some sleep

Sleeping fewer than six hours per night has been linked to an increased risk for high blood pressure, insulin resistance, heart attack, and stroke. While incorporating more hours of restful sleep each night can help reduce your risk, be sure not to overdo it. Research shows that sleeping more than nine hours a night can also increase your risk. The Centers for Disease Control and Prevention recommends that adults get seven to eight hours of sleep each night.

Sources

Sound the fiber alarm! Most of us need more of it in our diet

Lunchbox Black Bean Pinwheel Wraps

Wed, 27 Aug 2025 14:58:52 GMT

These easy wraps are a healthy brown-bag lunch option. The beans add protein, and a whole-grain wrap provides an added boost of dietary fiber. Be sure to choose low-salt ingredients to control sodium content.

Nutrition Facts

Serving Size 1/4 recipe

Amount Per Serving

133

Calories

% Daily Value

Total Fat 1.6g

0%Saturated Fat 0.1g

Trans Fat 0g

Cholesterol 1mg

16%

Sodium 367mg

Total Carbohydrate 27.2g

56%

Dietary Fiber 15.7g

Total Sugars 1g

Includes 0g Added Sugars

Sugar Alcohols 0g

Protein 8g

Vitamin D 0mcg

Calcium 92mg

Iron 1mg

Potassium 244mg

Vitamin A 52.6mcg

Vitamin C 2.5mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

11.5 Net Carbs Per Serving

Yield: 4 servings

Preparation time: 15 minutes

Ingredients

1 cup no-salt-added black beans, rinsed and drained
2 tbsp prepared salsa
1 tbsp low-fat plain Greek yogurt
1 tbsp fresh cilantro leaves
4, 8-inch whole grain tortillas
2 cups mixed lettuce

Directions

Place the beans, salsa, yogurt, and cilantro in a small food processor, and pulse until smooth and spreadable.
Spread an equal amount of the beans over each tortilla. Top each with ½ cup of lettuce.
Roll up and slice into 1 to 2-inch pieces.

5 Moves for a Stronger Core

Wed, 27 Aug 2025 14:45:54 GMT

Your core is composed of the muscles in the abdominal area and the lower back. These muscles work together to support almost every movement you make. A strong core improves your balance and flexibility, but it may also reduce back pain and improve your ability to recover from injury. Get creative with your routine and add some of these moves to strengthen core muscles.

Rotating Lunges

Step your right foot out two to three feet in front of you. Hold a 5 to 10-pound dumbbell with both hands at chest level. Slowly lower into a lunge and twist your torso to the right. Stand back up into the starting position and rotate your torso back to the center. To make the move more challenging, hold the dumbbell out away from your body with your arms extended. Do 10 to 12 repetitions to the right, switch your legs, and repeat on the other side.

Standing Back Raises

Stand with your feet a little wider than hip-width apart. Place your fingertips behind your ears. Keeping the upper body in a straight line from your head to your lower back, bend forward at the hips until your upper body is parallel to the floor. Keep your upper body in a straight line and return to the starting position. Repeat for 10 to 12 repetitions.

Side Plank Raises

Lie on your right side with your body in a straight line from your shoulders to your heel. Prop yourself up on your right elbow and forearm with your hips elevated off the floor. Slowly lower your body towards the floor until your right hip almost touches the ground. Raise your hips back to the starting position. Do 10 to 12 repetitions on the right and switch sides.

Single Side Bicycle Crunch

Lie on your back on the floor. Place your fingertips behind your ears and extend your right leg so it is elevated about six inches off the floor. Keep your left foot flat on the floor with the knee bent. Crunch and curl to the right as you bring your right knee in towards your left shoulder. Return to the starting position. Complete 10 to 12 repetitions and switch sides.

Bridge Raises

Lie on your back with your knees bent and feet flat on the floor. Rest your arms on the floor along your sides with your palms facing down. Press through your heels and raise your bottom off the ground, creating a straight line from your knees down to your shoulders. Hold for one count and release. Complete 10 to 12 repetitions.

Sources

Harvard Medical School - Real-world benefits of strengthening your core

Spices that Improve Health

Wed, 27 Aug 2025 14:42:09 GMT

Adding spices to your food allows you to enhance flavor without using excess salt and fats, but the benefits don’t stop there. Research indicates that spices contain compounds that help fight disease and promote overall health.

Cinnamon

Research indicates that cinnamon can help regulate blood sugar levels by stimulating insulin receptors and enhancing glucose uptake by cells. Some studies suggest that it may help lower blood sugar in those with diabetes. The oils in cinnamon have also been found to help fight bacteria. Add cinnamon to your morning coffee, stir it into yogurt or oatmeal, and sprinkle it over fruit salad.

Coriander

The oil in coriander seeds has antibacterial properties that may be effective in destroying bacteria that cause foodborne illnesses. Animal studies have also linked coriander to reduced blood sugar and cholesterol levels. Sprinkle coriander in scrambled egg whites, add it to salad dressings, or mix it into soups and stews.

Crushed Red Pepper

Peppers contain capsaicin, which contributes to the spicy heat. Capsaicin is also responsible for many of the health benefits of hot peppers. Hot peppers have been found to produce a slight increase in metabolism and a brief reduction in appetite, which may aid in weight loss over time. Studies also show that hot peppers may reduce blood cholesterol levels and lower the risk of heart attack and stroke. Stir crushed red pepper into soups or pasta sauces, and sprinkle it over roasted vegetables.

Ginger

Gingerol is responsible for many of ginger's health benefits. Ginger has been found to help combat inflammation, which may aid in reducing arthritis pain. Research suggests that it may also help protect against certain cancers by inhibiting the growth of cancer cells. While fresh ginger contains more gingerol, dried ginger is still a healthy spice. Blend it into smoothies, stir it into oatmeal, and add it to sautéed vegetables.

Turmeric

Turmeric is a spice often found in curry powder and yellow mustard. It contains the antioxidant curcumin, which provides its numerous health benefits. Turmeric has been found to reduce joint inflammation. Research shows that it may also help block the growth of cancer cells. The antioxidant properties of turmeric have been found to reduce total cholesterol, which may lead to a reduced risk of heart disease. Blend turmeric into smoothies, add it to stir-fries, and mix it into dry rubs for poultry or fish.

Blueberry Almond French Toast

Tue, 19 Aug 2025 20:56:16 GMT

Healthy eating doesn’t mean you have to cut out breakfast favorites. Making French toast, waffles, and pancakes using whole grains reduces your intake of refined carbohydrates and gives you a boost of dietary fiber. Fresh fruit makes a delicious substitute for high-sugar toppings like syrup.

Nutrition Facts

Serving Size 2 slices (1/2 recipe)

Amount Per Serving

449

Calories

% Daily Value

24%

Total Fat 15.5g

8%Saturated Fat 1.5g

Trans Fat 0g

36%

Cholesterol 108mg

19%

Sodium 437mg

20%

Total Carbohydrate 60.1g

40%

Dietary Fiber 11.3g

Total Sugars 14.6g

Includes 1.5g Added Sugars

Sugar Alcohols 0g

Protein 18.9g

Vitamin D 0.9mcg

10%

Calcium 133mg

Iron 1.4mg

Potassium 152mg

Vitamin A 63.5mcg

Vitamin C 5.1mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

48.8 Net Carbs Per Serving

Yield: 2 servings

Preparation time: 15 minutes

Cook time: 5 minutes

Ingredients

1 large whole egg
1 large egg white
¹/₄ cup skim milk
¹/₂ tsp honey
¹/₄ tsp ground cinnamon
¹/₃ cup almond meal
4 slices whole-grain bread
²/₃ cups fresh blueberries

Directions

In a large shallow pan, whisk together the egg, egg white, milk, honey, and cinnamon. Place the almond meal in a separate shallow bowl.
Spray a large skillet with non-stick cooking spray and heat over medium-high. Dip each slice of bread into the egg mixture, turning to coat. Next, dip it into the almond meal to coat lightly. Alternatively, you can sprinkle the almond meal over the egg-dipped bread slices.
Place the bread slices in the skillet and cook for about 2 minutes on each side, until the French toast is browned.
Place two slices on each serving plate and top with ¹/₃ cup of blueberries.

7 Tips for a Healthier Happy Hour

Tue, 19 Aug 2025 20:05:57 GMT

Living a healthy lifestyle doesn't mean that you have to cut out all special occasions. It’s okay to responsibly enjoy happy hour with friends and coworkers from time to time. When you do, aim to join the fun without disrupting your progress.

Know the facts.

Before you decide to gather for a drink, it’s important to understand how alcohol impacts weight loss. Not only do alcoholic beverages add calories, but they can also affect how efficiently you burn body fat and they can also stimulate appetite. Understanding how alcohol can interfere with reaching your goals will help you make healthier choices and prevent the risk that you will overdo it on drinks.

Order a classic.

Fruity cocktails and drinks mixed with regular soda typically contain loads of calories and simple sugars. If you want a cocktail, stick with the classics. Traditional daiquiris, martinis, and spirits mixed with club soda allow for a cocktail without the cost of blowing your daily calorie budget. Order a classic martini instead of a cosmopolitan, and you will save 70 calories or more.

Stick with smaller portions.

Many craft breweries and tasting rooms offer smaller portion options to help you stick to your plan. Order a half pint or tasters of beers for a smaller serving and fewer calories.

Seek out session beers.

Estimating the calories in beer can be difficult, but generally, when the alcohol content increases, so do the number of calories. Fortunately, session beers provide a lighter option. Session beers are less than 5 percent ABV (alcohol by volume). For example, a session IPA contains roughly 130 calories compared to 180 calories for a regular IPA and 230 calories for an imperial IPA.

Pick wine over sangria.

Stick with plain wine instead of sangria. A five-ounce glass of Merlot contains about 115 calories. Sangria is made with wine, but many varieties have added fruit juice, syrups, liqueurs, and some even contain flavored sodas like ginger ale. All these additions cause the calories to soar to over 200 for one glass.

Work in water.

Alcohol is dehydrating, so keep your water intake up, even if you only have one drink. Drink a glass of water before or after your cocktail. Dehydration can zap your energy levels, making you feel sluggish and unmotivated for tomorrow morning’s workout.

Select the snacks.

Consuming alcohol lowers inhibitions and makes mindless snacking easier. If your table decides to order a few bar bites, take charge of the situation and order some healthier items. Check for options like grilled chicken satay, sautéed shrimp, or lettuce wraps. If none of the offerings meet your healthy eating plan, order a side salad or a cup of broth-based soup. Ignoring your hunger will only make you cave in when the high-calorie appetizers get passed around the table.

5 Ways to Improve Your Walking Workout

Tue, 19 Aug 2025 14:36:39 GMT

Walking is an effective exercise, but it’s easy to get into a rut with your routine. Always walking for the same distance and intensity may stop challenging your fitness. Add some of these creative variations to your workout to get the heart pumping and to continue improving your fitness.

Add intervals

By varying your speed throughout your walk, you can boost calorie burn without overexerting yourself. Begin at a leisurely pace, then increase your speed for 60 seconds, and then walk as fast as you can for 30 seconds to 60 seconds. Return to your leisurely place for 60 seconds and continue to repeat the intervals throughout your entire walk. If you’d rather not keep time, use landmarks for your intervals. For example, walk quickly to the stop sign and then recover until you get to the fire hydrant.

Alter your environment

A boring walk feels like it lasts forever, and your lack of interest could slow you down to a shuffle. Choose walking environments that energize you or those that relieve your stress, and alternate where you walk to avoid boredom. Take time to investigate what types of walking environments are available to you. You might be surprised to find nature trails, beaches, paved trails around lakes, high school cross-country courses, and quaint downtown streets, which all provide enjoyable places to walk.

Find an incline

Whether you are on a treadmill or outside, increasing the grade on your course is a quick and easy way to increase the intensity. On the treadmill, instead of changing the speed during intervals, try increasing the incline. If you are outdoors, find a hilly route or stairs to instantly challenge your fitness.

Incorporate circuits

Your workout doesn’t have to be limited to walking. A 45-minute walk provides a great opportunity to work in some strength training. Walk for five minutes, stop, and do a set of lunges. Walk for five more minutes and do a set of bicep curls with an exercise band. Adding some different activities will make your workout go faster, and you’ll have both your cardio and strength training completed in one session.

Beat your time

Turn your walks into a competition with yourself. Stick with the same course and distance for two weeks. Record your total time on your first workout. On each walk that follows, try to beat the time before it. Not only will you increase your pace and challenge your fitness, but you will also gain a sense of accomplishment from achieving your goal.

Sources

Barbecue Chicken Salad

Thu, 07 Aug 2025 15:56:17 GMT

A healthy salad can serve as a quick and easy meal when you have a refrigerator full of leftovers. Roasted chicken adds protein to nutritious greens in this recipe. It's topped off with a super-simple barbecue dressing for a filling lunch or dinner. For a vegan option, use chickpeas in place of the chicken.

Nutrition Facts

Serving Size 1 salad (1/4 recipe)

Amount Per Serving

213

Calories

% Daily Value

Total Fat 4.9g

4%Saturated Fat 0.8g

Trans Fat 0g

23%

Cholesterol 70mg

Sodium 136mg

Total Carbohydrate 15.6g

11%

Dietary Fiber 3.1g

Total Sugars 7.1g

Includes 2.8g Added Sugars

Sugar Alcohols 0g

Protein 27.3g

Vitamin D 0mcg

Calcium 46mg

11%

Iron 1.9mg

16%

Potassium 736mg

27%

Vitamin A 245.6mcg

39%

Vitamin C 35.1mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

12.6 Net Carbs Per Serving

Yield: 4 servings

Preparation time: 20 minutes

Ingredients:

8 cups mixed lettuce or greens
1 cup finely chopped green cabbage
1 cup halved grape or cherry tomatoes
½ cup cooked corn
12 oz. roasted chicken breast, warmed

Dressing

1/3 cup fresh orange juice
2 tbsp prepared barbecue sauce
1 tbsp olive oil
¼ tsp ground black pepper
1/8 tsp garlic powder

Directions

Add 2 cups of lettuce to each serving bowl. Top with ¼ cup of chopped cabbage and ¼ of the tomatoes. Sprinkle two tablespoons of corn over each salad. Add 3 ounces of roasted chicken to each bowl.
In a small dish, whisk together the orange juice and barbecue sauce. Whisk in the olive oil, black pepper, and garlic powder.
Drizzle about two tablespoons of dressing over each salad before serving.

How to Pack a Healthy Lunch

Thu, 07 Aug 2025 15:32:52 GMT

Committing to take your lunch to school or work every day is just one step in the right direction. Once lunchtime arrives, the meal needs to be appealing so that you won’t pass on it in favor of going out, and it should also be balanced in nutrients to keep your energy up throughout the afternoon.

Pack a filling meal.

Packing a small lunch to save calories can backfire. Your hunger may overwhelm you soon after the meal. Take enough food so that you feel comfortably full after eating. Choose foods that supply protein, fiber, and healthy fat. They will take longer to digest, keeping you full and satisfied. They will also help to sustain energy levels longer than a meal filled with simple carbohydrates.

Add variety.

Include something new in your lunch at least once per week. Try an exotic fruit or splurge on a herb-infused olive oil for your salad. Eating healthy food should be something you look forward to. Adding variety to your meals makes you less likely to be tempted by unhealthy options.

Keep it balanced.

As you pack your lunch, keep a mental list of all of the nutrients you'd like to target — protein, carbohydrates, fiber, healthy fat, vitamins, minerals, and plant phytochemicals. Select combinations of foods that will supply all of these beneficial nutrients. The more balanced your meals, the greater your food variety, and the more nourished your body will be.

Satisfy cravings.

Include some foods that will help satisfy cravings and keep you from mindlessly snacking throughout the afternoon. Include a small square of dark chocolate or a mixed fruit salad for dessert. Instead of chips, satisfy your craving for something crunchy and salty with lightly salted air-popped popcorn or roasted chickpeas.

Make it interesting.

Most importantly, pack a lunch that you want to eat. A bland salad may make you feel like you are being good, but if you don’t enjoy it, a coworker’s offer to split her high-calorie takeout may be difficult to pass up. If you want to stick with a salad, dress it up with shredded cabbage, bok choy, fresh fruit, beans, colorful heirloom cherry tomatoes, and sunflower seeds. If you feel like you are in a lunch rut, try some of these ideas.

Make a wrap with bean spread.
Prep a burrito bowl the night before and reheat it at the office.
Load up a pasta salad with all your favorite vegetables and beans.
Hollow out small tomatoes and fill them with tuna salad.
Make a sushi bowl with brown rice, vegetables, and smoked salmon.
Make a stew with white beans, quinoa, vegetables, and your favorite herbs and spices.

Using a Foam Roller

Mon, 04 Aug 2025 18:08:53 GMT

The foam roller is a dense cylinder-shaped piece of foam used to give muscles a mini-massage with big fitness benefits. Foam rolling muscles lengthens and stretches the muscle, increasing blood flow.

Benefits

According to the American College of Sports Medicine, recent research shows that regular foam rolling can help decrease muscle soreness and improve range of motion. A reduction in muscle soreness may increase the likelihood that a person will stick with an exercise program. Improvements in range of motion (flexibility) may improve exercise form and overall performance. Research also shows that foam rolling can help prevent injuries.

Foam rolling can be used for myofascial release, which is a deep massage technique that reduces muscle tension by breaking down scar tissue and adhesions that form in the muscle. The tissue and adhesions can be caused by regular exercise, but they also develop due to stress, overuse, or low levels of physical activity. Foam rolling may also help relieve the pain associated with common conditions like IT band syndrome and shin splints.

Getting started

The foam roller can be used to massage most muscles, including the upper back, quadriceps, inner and outer thighs, hamstrings, and calves. It’s important not to jump into foam rolling without some instruction. Massaging a muscle with the foam roller isn’t always comfortable, but if you perform it correctly, you will only experience a mild discomfort that works the muscle and does not risk aggravating injuries.

If you plan to use the roller at a gym, ask a trainer to provide basic instructions and evaluate whether you are performing the moves correctly. You can also seek out instructional videos or articles online from accredited fitness organizations like the American Council on Exercise.

Making it a part of your exercise plan

Foam rolling should be an addition to your workouts and not replace other components of your fitness plan. Warm-ups, cool-downs, and stretches are all still important. Foam rolling should be incorporated with these activities to stretch and massage the muscles further, reduce muscle soreness, improve mobility, and lower the risk of future injuries.

Egg White Breakfast Tacos with Spinach Pesto

Tue, 29 Jul 2025 17:24:22 GMT

These easy breakfast tacos are filled with protein-packed egg whites. A pesto made with fresh spinach, basil, and olive oil provides vitamins with heart-healthy fat. Fiber from whole grain tortillas will keep you feeling full throughout the morning.

Nutrition Facts

Serving Size 2 tacos (1/4 recipe)

Amount Per Serving

286

Calories

% Daily Value

27%

Total Fat 17.6g

11%Saturated Fat 2.2g

Trans Fat 0g

Cholesterol 2mg

30%

Sodium 682mg

11%

Total Carbohydrate 33.8g

82%

Dietary Fiber 23g

Total Sugars 1.6g

Includes 0g Added Sugars

Sugar Alcohols 0g

Protein 20.7g

Vitamin D 0mcg

12%

Calcium 159mg

Iron 0.6mg

Potassium 302mg

Vitamin A 69.3mcg

10%

Vitamin C 8.6mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

10.8 Net Carbs Per Serving

Yield: 4 servings

Preparation time: 15 minutes

Cooking time: 5 minutes

Ingredients

1 cup fresh spinach leaves
½ cup fresh basil leaves
2 cloves garlic, chopped
1 tbsp raw walnuts
1 tbsp freshly grated Parmesan cheese
¼ cup extra virgin olive oil
¼ tsp ground black pepper
1/8 tsp fine-ground sea salt
10 large egg whites
8 low-carb taco-size tortillas, warmed
1 cup sliced grape or cherry tomatoes

Directions

Place the spinach and basil in a small food processor. Add the garlic, walnuts, and Parmesan cheese. Pulse in 10-second intervals until all ingredients are finely chopped.
Reserve a teaspoon of the olive oil. Add the remaining olive oil to the food processor with 1/8 teaspoon of the pepper and the salt. Puree for 20 to 30 seconds until the pesto is blended and almost smooth. Set aside.
In a medium bowl, add the egg whites, a teaspoon of olive oil, and the remaining black pepper. Whisk for 15 to 20 seconds. Preheat a medium non-stick skillet over medium heat. Add the eggs and cook. Stir often for 3 to 4 minutes, until they are fully cooked, but still soft.
Place two tortillas on each serving plate, and fill each taco with an equal amount of scrambled egg whites. Top each with an equal amount of pesto and sliced tomatoes before serving.

Save 100+ Calories When Dining Out

Tue, 29 Jul 2025 14:31:15 GMT

Drink water.

Sodas and other high-calorie drinks add calories to your meal without providing the satisfaction of eating food. A 20-ounce soda contains about 260 calories, and a large sweetened iced tea contains 220. If you get refills, those numbers will climb. What’s worse is that they are consumed mindlessly while eating, so it is easy to lose track of how many calories you have consumed. Focus on your food during meals and drink water. If you enjoy sodas or sweetened iced tea, enjoy them in moderation as a treat and not as something to wash down food.

Choose an appetizer or dessert, not both.

It’s tempting to go all out at your favorite restaurant, but ordering three or four courses leads to too much food and calorie overload. Decide which is more important to you and choose one or the other. Doing so will save you at least 100 calories and more likely 300 to 500.

Pick the salad bar.

While buffets are often criticized for portion control, a salad bar can help you enjoy a healthier meal. Make your own salad and add extra vegetables and protein sources like beans. Having control over the dressing is also a good way to save calories. The ladles on the bar usually hold from two to six tablespoons, with the average ladle holding four. Stick to half a ladle and you’ll save at least 100 calories for most dressings.

Steer clear of casseroles.

Restaurants provide a variety of side dishes and often at least one plain vegetable. Choose these steamed veggies instead of vegetables that have been added to an au gratin or casserole. Pick the steamed broccoli over broccoli casserole as a side, and you can save over 150 calories.

Substitute your sides.

Even if it costs you an extra dollar or two, opting for a healthier side is always a good choice. Ordering a plain baked sweet potato instead of sweet potato fries can save you as many as 460 calories, depending on the restaurant. Swap a side salad for those fries and you’ll save that much too, assuming you go easy on the dressing.

Leave off the sauce.

A sandwich can be a healthy option, but it’s not uncommon for a large sandwich to be topped with ¼ cup of sauce or dressing. Ask for thousand island dressing, cheese sauce, barbecue sauce, or ranch on the side. This way, you can add just a little for flavor and not drown your dinner. A ¼-cup serving of Thousand Island dressing has 220 calories. If you add just a tablespoon, you will save 165 calories.

Take off the top bun.

Specialty rolls, such as croissants, bagels, ciabatta, and hoagie buns, can be loaded with calories. For example, a ciabatta sandwich roll contains 340 calories. Take off the top bun, eat your sandwich open-faced, and you will cut your meal by 170 calories.

Mentally portion your meal.

Restaurant portions are large, and while choosing a half order or a lunch portion will help, when this isn’t an option, you are left to control portions yourself. Get familiar with what one ounce of meat or one serving of pasta looks like. Use this to mentally portion your meal so you know how much food is too much. If the so-called individual pizza you order contains 1000 calories, dividing it into quarters means you’ll save 250 calories by eating three-quarters of it and saving the rest for leftovers.

Tips for Cooking Healthy Food at Home

Mon, 28 Jul 2025 19:12:56 GMT

Preparing more of your own food at home gives you control over the ingredients, allowing you to reduce unhealthy additives and increase beneficial nutrients. It can feel overwhelming at first, but by making small, gradual changes, you can learn to be a better cook and improve your health in the process.

Take it one week at a time.

Cooking does take time, and it’s helpful to set time aside over the weekend to plan for the week ahead. First, be realistic about how many meals you can cook at home. There will always be planned nights out or lunch meetings that will eliminate your need to cook. The goal is to make the choice to cook when you can. You might plan to take lunch to work every day or cook dinner three nights a week. Select an achievable starting point and gradually incorporate more homemade meals over time.

Browse, plan, and shop.

Food blogs, cookbooks, and magazines are helpful resources for finding simple, healthy recipes. Keep a log of the recipes or snack ideas you’d like to try, and pick a few new ones each week. Use this as a guide for your weekly shopping list to ensure you have everything you need to stay on a healthy eating plan.

Accept some help.

Cooking at home doesn’t always mean you have to make everything from scratch. When you are crunched for time, consider buying a rotisserie chicken or prepared veggie burgers at the deli. Take it home and pair it with a fresh green salad and a quick homemade dressing. Buying part of the meal prepared and adding some healthy ingredients at home is still better than stopping by the fast-food drive-thru.

Find ways to save time.

It’s unrealistic to think that you will have the opportunity to prepare a big meal every single night. Set aside time to prepare food for meals that fit into a busy day. Cut up vegetables for a stir-fry or slice fruit for a smoothie as soon as you get back from the supermarket. Store it in the refrigerator until you are ready to make your meal. Make no-cook oatmeal or salad in a jar at the start of your week so you’ll have a quick homemade breakfast or lunch when you need it. Also, try doubling recipes that reheat easily, such as soups, stews, beans, and vegetables, so you have leftovers to enjoy for lunch or to use as an addition for later meals.

Enjoy the process.

Cooking more isn’t without frustrations. You will likely have to overcome a learning curve for some recipes, or set aside more time for cooking. Focus on the positives of the experience. Cooking empowers you to improve your diet and increase your nutrition. Cooking is also an activity that brings people together. Gather your family or friends in the kitchen to cook, learn, and nurture your relationships.

Baked Blueberry Oatmeal

Mon, 21 Jul 2025 15:16:06 GMT

Baked oatmeal makes a healthy breakfast that can be made early in the week and reheated on a busy morning. This version features frozen blueberries for a sweet and hearty breakfast that's not loaded with sugar or saturated fat.

Nutrition Facts

Serving Size 1/6 recipe

Amount Per Serving

139

Calories

% Daily Value*

Total Fat 1.6g

2%Saturated Fat 0.3g

Trans Fat 0g

Cholesterol 1mg

Sodium 125mg

Total Carbohydrate 26.6g

10%

Dietary Fiber 2.8g

Total Sugars 12.5g

14%

Includes 6.8g Added Sugars

Sugar Alcohols 0g

Protein 5.3g

Vitamin D 0.7mcg

11%

Calcium 139mg

Iron 0.9mg

Potassium 216mg

Vitamin A 34.9mcg

Vitamin C 1.3mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

23.9 Net Carbs Per Serving

Yield: 6 servings

Preparation time: 10 minutes

Baking time: 30 minutes

Ingredients

1 ½ cups old-fashioned rolled oats
1 ½ cups skim milk
1 cup frozen blueberries
3 tbsp brown sugar or raw sugar
½ tsp pure vanilla extract
½ tsp ground cinnamon
¼ tsp fine ground sea salt
1 large egg white, beaten

Directions

Preheat the oven to 350 degrees Fahrenheit. Spray a 4-cup casserole dish with non-stick cooking spray.
Add the oats and milk to a medium bowl and stir well. Next, stir in the blueberries, brown sugar, vanilla, cinnamon, and salt.
Stir in the egg white. Continue stirring until the egg is fully incorporated into the oatmeal.
Pour the oatmeal into the prepared baking dish. Bake for 30 minutes, until the edges are browned. Cut into six portions and serve warm.

How to Fuel for a 5K

Mon, 21 Jul 2025 15:05:56 GMT

Completing a 5K race requires both fitness training and a healthy eating plan. It's essential to start your preparation several days in advance to ensure you have the proper fuel to perform your best on race day.

Carb-loading and 5Ks

Carbohydrate loading is an eating method used to maximize glycogen stores (sugar stored for energy in the muscles and liver). It’s often associated with running, but not all distances require this dietary practice. Research indicates that carb-loading is beneficial for events lasting 90 minutes or longer. Depending on pace, most runners will finish a 5K in 20 to 40 minutes. A mixed diet, consisting of about 50 percent carbohydrates, is effective in providing the fuel you need.

Low-fat and Low-fiber

About one week before the event, continue to eat your regular healthy diet. Aim to make it about 50 percent carbohydrates, including whole grains, fruits, vegetables, lean protein, and healthy fats. About three to four days before the event, gradually reduce your fat intake and focus more on carbohydrates that are lower in fiber. While lean protein is still essential, too much fat and fiber can cause stomach upset.

Don’t use your race as an excuse to load up on baked goods, sodas, or candy, which have little nutritional value. Continue to eat a healthy diet and include low-fiber fruits without edible seeds and skins, such as bananas and melons. Potatoes, sweet potatoes, and rice can also be helpful in providing the quick-burning carbohydrates you need to store glycogen during the few days leading up to the race.

Pre-race

Knowing how to eat before a 5K requires some experimentation, but here are some tips to help you prepare in the 2 to 12 hours leading up to the event:

Instead of eating a large dinner the night before, consider eating a larger lunch and a small dinner. This helps reduce the risk of overeating and feeling stuffed the next morning before the race.
Keep your pre-race meals low-fat and low-fiber and high in carbohydrates. People tolerate fat at different levels. For example, while nut butter on toast may work well for some, others may find that it causes stomachache.
Test your pre-race meals and snacks. Try eating what you plan to have on race day before a few training runs.
If you feel like you need a meal before the race, consider getting up early so you can eat at least four hours before the event and give it time to digest. Otherwise, a snack about 2 hours before the event is good for most people.
If you find food hard to tolerate before an event, consider drinking a sports drink to supply a few calories and carbohydrates before your run.
A few ideas for pre-race snacks include: toast with jam, a low-protein energy bar, low-fiber cereal, a banana, or almond milk.

How Screen Time Affects Body Weight

Mon, 21 Jul 2025 14:55:23 GMT

Many studies have examined the impact of screen time on body weight in youth; however, evidence suggests that these risks extend to other age groups as well. For instance, one study found a significant association between increased television watching and higher body weight in adults. Additionally, other research indicates that women face heightened risks of obesity, diabetes, and heart disease with every two hours of television watched daily. To better manage your body weight, it can be helpful to limit your screen time and pay closer attention to how it affects your appetite and behavior.

Screen time can take the place of exercise.

Putting on your tennis shoes and going to the gym demands more organization and commitment than just sitting down to watch TV or scrolling through Instagram. It's no wonder that screen time frequently replaces exercise, resulting in fewer calories being burned.

Food ads trigger cravings.

Have you ever noticed your hunger or cravings while watching television commercials or browsing social media? If not, start taking note. Simply seeing a food ad can trigger thoughts about food and prompt you to head straight to the kitchen or the fast-food drive-thru. Reducing screen time can help you better control your cravings by reducing your exposure to these triggers.

Screen time leads to mindless snacking.

Distractions such as television, laptops, and smartphones can contribute to overeating. When you're watching a movie or working on your computer, it's convenient to grab snacks straight from the bag or box. One handful can quickly turn into two, and before you know it, you've eaten half the box. Additionally, not paying attention to the food or truly enjoying it may leave you feeling unsatisfied, even after consuming hundreds of extra calories.

Screen time can interfere with sleep.

Screen time activities can be addictive. You may stay up to finish a show or play a few more rounds of a game, which eats into the hours of sleep you need each night. Additionally, research indicates that light from electronic devices may lower levels of hormones that help regulate sleep patterns. Not getting the recommended seven to nine hours of sleep each night can affect appetite hormones, leading to increased hunger and weight gain.

Baked Eggplant and Tomato Parmesan

Mon, 21 Jul 2025 14:46:02 GMT

This twist on a favorite Italian dish will give you all the flavor of the original with fewer calories. It’s an ideal recipe for using summer eggplant and tomatoes, and it’s hearty enough to satisfy any comfort food craving.

Nutrition Facts

Serving Size 1/4 recipe

Amount Per Serving

313

Calories

% Daily Value

14%

Total Fat 9.1g

14%Saturated Fat 2.7g

Trans Fat 0g

Cholesterol 12mg

21%

Sodium 472mg

15%

Total Carbohydrate 45.4g

19%

Dietary Fiber 5.3g

Total Sugars 9.1g

Includes 0.8g Added Sugars

Sugar Alcohols 0g

Protein 13.8g

Vitamin D 0.1mcg

13%

Calcium 175mg

Iron 1.5mg

16%

Potassium 729mg

14%

Vitamin A 124.3mcg

25%

Vitamin C 22.4mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

40.1 Net Carbs Per Serving

Yield: 4 servings

Preparation time: 30 minutes

Baking time: 20 minutes

Ingredients

1 ½ cups panko bread crumbs
1 tbsp grated Parmesan cheese
1 ½ tsp dried basil
¼ tsp garlic powder
¼ tsp ground black pepper
2 egg whites
1 tbsp skim milk
1 medium eggplant, peeled if the skin is tough
1 cup marinara sauce
3 medium tomatoes
¾ cup shredded, part-skim mozzarella cheese

Directions

Preheat the oven to 375°F. Spray a baking sheet with non-stick cooking spray or olive oil.
In a shallow bowl, stir together the bread crumbs, Parmesan cheese, basil, garlic powder, and black pepper. In a separate bowl, whisk together the egg whites and milk.
Cut the eggplant into ½-inch thick slices. Dip each slice in the egg whites and then into the bread crumbs. Roll in the bread crumbs to coat. Place each piece cut-side down on the baking sheet. Bake for 15 minutes.
Remove from the oven. Increase the heat to 425°F.
Spray a deep, 8-inch square baking dish with non-stick cooking spray or olive oil. Transfer the eggplant slices to the baking dish. Pour the marinara over the eggplant.
Cut the tomatoes into ½-inch thick slices. Dip each slice in the egg whites and then into the bread crumbs to coat. Place the tomato slices on top of the eggplant and marinara.
Sprinkle the remaining seasoned bread crumbs over the tomatoes. Next, evenly sprinkle on the cheese. Bake for 15 to 17 minutes, or until the cheese is melted and begins to brown. Serve warm.

Keep Knees Safe During Exercise

Mon, 14 Jul 2025 13:04:28 GMT

The knee is a complex and resilient joint that can absorb loads greater than four times your body weight. Knees are used in almost every activity, which leaves them vulnerable to injury. This doesn't mean that avoiding activity is the best way to protect knees. Research indicates that exercise helps prevent knee osteoarthritis by maintaining healthy cartilage in the joints. The key is to keep your knees safe during exercise to avoid pain and injury.

Set up machines correctly.

Adjust weight machines according to your body size and strength level. Machines like the leg press, leg extension, and leg curl can stress the knee joint if not adjusted to your individual needs. Request an orientation on all gym equipment before getting started, and take note of the settings so you can adjust the equipment correctly yourself during each workout.

Use correct form.

Squats and lunges are notorious for causing knee pain when performed incorrectly. The general rule has always been to keep the knee from moving forward beyond the toes when squatting or lunging. According to the American Council on Exercise, new recommendations state that it’s more important to hinge the hips by pushing them backward before lowering into the exercise position. The knees should align over the second toe so that the knee moves in the same direction as your ankle joint. Depending on height and limb length, for some people, this may cause the knee to appear to move forward beyond the toes. For these individuals, this is considered a safe movement because keeping the knee further in can increase stress on the lower back.

Be selective about surfaces.

Hard surfaces, such as concrete, can add stress to the knee joint during activities like running, walking, and jumping. Move your workouts to softer surfaces, such as tracks, dirt trails, grass, asphalt, or treadmills, to provide better shock absorption.

Know what you can handle.

Experienced athletes can perform exercises, such as deep knee bends or squats, without adding unnecessary stress to the knee joints. Problems arise when you attempt these exercises before you understand correct form and before you have built the necessary strength to handle the movement. If your goal is to perform more advanced exercises, consider seeking the advice of a trainer to guide you through a program that teaches proper form and gradually builds your strength to meet your goals.

Wear quality shoes.

A quality pair of athletic shoes with good arch support helps with shock absorption and alignment, which protects the knees during exercise. Pay attention to the age of your shoes. Minor knee pain could be an indication that you need a new pair. Experts recommend replacing athletic shoes every 300 to 500 miles or every 3 to 6 months.

How Laughter Improves Health

Mon, 14 Jul 2025 12:47:35 GMT

The physical effects of a good laugh provide instant relief from stress and anxiety. While researchers struggle to pinpoint exactly how laughter produces these results, there is evidence to suggest that a good chuckle can improve health. Not only does laughter produce changes that are linked to a decreased risk for chronic disease, but these changes also influence weight loss.

Laughter and Weight Loss

Research shows that laughter triggers physical changes similar to those produced by a mini workout. Heart rate and blood pressure increase, which delivers oxygen to tissues throughout the body. A study conducted at Vanderbilt University estimated that 10 to 15 minutes of laughter can burn 50 calories.

Laughter alone won’t replace exercise as a tool for weight loss, but other benefits can help you achieve and maintain a healthy weight. After laughter produces the effects of a mini workout, muscle relaxation and a decrease in blood pressure follow, which can result in improved sleep. Adequate sleep influences the hormones ghrelin and leptin. Ghrelin increases appetite and cravings for high-calorie foods. Leptin signals fullness. Sleep helps regulate these hormones, enabling you to better control your appetite and achieve your weight loss goals.

Positive Attitude and Chronic Disease

Studies suggest that over time, negative feelings such as stress, anger, fear, and anxiety can influence health so much that they increase the risk for chronic disease. Regular laughter is associated with positive thoughts that trigger the release of neuropeptides and reduce the production of the stress hormone cortisol. As a result, laughter helps combat stress and negative thoughts that can contribute to disease. The influence of laughter on health was supported by a study from the University of Maryland Medical Center, which concluded that regular laughter may help protect against heart disease.

Research indicates that laughter also helps reduce pain. Laughing causes a release of feel-good hormones (endorphins) that act as natural painkillers. Reduced pain can lead to ease of movement and the motivation to be more physically active, which can improve mood and reduce the risk of chronic disease.

Sources

Garlic and Chive Chickpea Flatbread

Mon, 07 Jul 2025 18:56:47 GMT

Chickpea flatbread is a popular street food in southern France. Made with chickpea flour, it is rich in protein and can be customized with various herbs and seasonings. You can enjoy it on its own, use it as a wrap, top it with your favorite spread, or even use it as a base for a healthy pizza.

Nutrition Facts

Serving Size 1/2 flatbread

Amount Per Serving

129

Calories

% Daily Value

Total Fat 6.1g

4%Saturated Fat 0.8g

Trans Fat 0g

Cholesterol 0mg

Sodium 160mg

Total Carbohydrate 13.4g

Dietary Fiber 2.5g

Total Sugars 2.5g

Includes 0g Added Sugars

Sugar Alcohols 0g

Protein 5.2g

Vitamin D 0mcg

Calcium 10mg

Iron 1.1mg

Potassium 196mg

Vitamin A 0.8mcg

Vitamin C 0.1mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

10.9 Net Carbs Per Serving

Yield: 2 12-inch flatbreads (4 servings)

Preparation time: 35 minutes (includes 30 minutes for the batter to rest)

Baking time: 10 minutes

Ingredients

1 cup chickpea flour
1 cup water
1 tbsp + 1 tsp extra virgin olive oil
½ tsp chopped fresh chives
¼ tsp salt
1/8 tsp garlic powder

Directions

In a medium-size bowl, whisk together the chickpea flour, water, one tablespoon of olive oil, chives, salt, and garlic powder. Set aside to let the batter rest for at least 30 minutes or up to 2 hours.
About 10 minutes before you are ready to cook the flatbread, move the top rack in your oven 6 to 8 inches below the broiler. Preheat the broiler.
Place a 12-inch skillet (cast iron works great for this flatbread) in the oven to heat for 5 minutes. Carefully remove it from the oven and add one teaspoon of olive oil. Move it around to coat the skillet.
Pour half of the batter (about ¾ cup) into the skillet. Tilt the skillet so that the batter evenly coats the bottom of the pan. Place under the broiler for 4 to 6 minutes, or until the edges begin to crisp and the top of the flatbread begins to brown.
Use a spatula to remove the flatbread from the skillet. Repeat the process for the second flatbread. (Only add a little more olive oil if the skillet appears dry.) Slice and serve warm.

4 Reasons for a Shorter, More Intense Workout

Mon, 07 Jul 2025 18:56:20 GMT

You want a challenge.

By alternating high-intensity intervals with short recovery periods, you can get health benefits in less time while challenging your fitness. According to the American College of Sports Medicine, high-intensity intervals should be performed at 80 to 90 percent of your maximum heart rate, followed by rest periods at 40 to 50 percent of your maximum heart rate. The duration of the intervals can range from five seconds to eight minutes, and a complete workout can be as brief as 20 minutes. These short workouts have been shown to improve fitness, blood pressure, cholesterol levels, and insulin sensitivity.

You are easily distracted.

Spending an hour on a cardio machine can often lead to boredom and a lack of motivation. This can result in behaviors that decrease your intensity and the number of calories burned. You might find yourself stopping to change your playlist, pausing to flip through television channels, or slowing down to read or send text messages.

In contrast, short, high-intensity interval workouts minimize distractions. By moving quickly from one exercise to the next, you'll stay engaged and focused. The time will fly by, and you won't need to look for ways to entertain yourself during a long and tedious workout.

You skip workouts because you don’t have time.

Lack of time is the biggest barrier to exercising regularly. If you often skip workouts because you can’t commit to a full 30 to 60 minutes, it’s time to stop using time as an excuse. Instead, consider shorter workouts. A 20-minute session is much easier to fit into your lunch break or to do first thing in the morning. Focus on reducing the duration while increasing the intensity to make exercise a regular part of your daily routine.

You want to lose weight.

High-intensity interval training (HIIT) has been shown to reduce abdominal fat and overall body weight while helping maintain muscle mass. The American Council on Exercise reports that one study found that each additional minute of higher-intensity activity decreased the odds of obesity by five percent for women and two percent for men. Researchers concluded that the intensity of an activity may be more important than its duration for maintaining a healthy weight. Additionally, participants who engaged in these shorter, more intense workouts were more likely to meet the recommendation of 150 minutes of exercise per week.

Sources

American College of Sports Medicine - High Intensity Interval Training

3 Tips to Recover from Overeating

Mon, 07 Jul 2025 18:56:00 GMT

Criticizing yourself for overeating will get you nowhere. Stay positive.

Whether you overeat at one meal or throughout a whole weekend, it's essential to get back on track as soon as possible. Avoid letting the slip-up send you into a spiral of guilt and self-doubt. Leave the past behind and use these tips to quickly return to your healthy habits.

Cut out the criticism.

Everyone overindulges from time to time, so don't dwell on it. Criticizing yourself will get you nowhere, and you risk making yourself feel worse, which could lead to emotional eating. Identify any negative self-talk and replace it with supportive affirmations. Focus on the positives of the experience. Maybe it was a wonderful meal spent catching up with old friends. Perhaps getting off track has filled you with a renewed sense of motivation. Start planning your next healthy meal or workout and keep moving forward.

Sit down and eat.

It's tempting to skip meals to save on calories, but this can lead to increased hunger and a higher risk of overeating later on. While cutting back on calories is okay, it should be done in a healthy manner. Return to the practice of mindful eating: prepare your meals, sit down, and take your time while eating. Focus on foods that are naturally low in calories but rich in nutrients, such as a salad made with seasonal fruits and vegetables or a salmon fillet, which provides lean protein and heart-healthy fats. Pay attention to hunger cues and eat when you feel hungry, but stop when you are satisfied. The sooner you return to your normal, healthy eating habits, the more quickly you will feel in control of the situation and be able to achieve your goals.

Move your body, don't punish it.

Few things will improve your mood and outlook better than a challenging workout, but do it for the right reasons. Using it as punishment for unhealthy eating may result in pushing yourself to the point of injury. You will end your workout feeling exhausted and guilty, rather than energized. Exercise is a great way to burn off the extra calories you’ve eaten, but do something you enjoy that will also lift your spirits. A long bike ride or a hike can give you time to reflect and reevaluate your goals. An evening of dancing or a game of softball will reiterate that exercise is a fun way to improve health.

Carrot Cauliflower Pasta Salad

Mon, 30 Jun 2025 18:52:05 GMT

This pasta salad recipe uses less pasta and more vegetables to create a dish with fewer calories than the traditional recipe, while still maintaining its flavor. The cauliflower and carrots are also loaded with fiber and disease-fighting antioxidants.

Nutrition Facts

Serving Size 1/4 recipe

Amount Per Serving

Calories

% Daily Value

Total Fat 3.9g

2%Saturated Fat 0.5g

Trans Fat 0g

Cholesterol 2mg

Sodium 134mg

Total Carbohydrate 14.1g

Dietary Fiber 1.9g

Total Sugars 2.6g

Includes 0.3g Added Sugars

Sugar Alcohols 0g

Protein 2.6g

Vitamin D 0mcg

Calcium 20mg

Iron 0.6mg

Potassium 238mg

Vitamin A 81.8mcg

33%

Vitamin C 29.9mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

12.3 Net Carbs Per Serving

Yield: 4 servings

Preparation time: 15 minutes

Ingredients

2 cups grated cauliflower
1 cup dry bow-tie pasta (about 2.5 oz.), cooked according to package directions
1/3 cup shredded carrot
2 tbsp finely diced red onion
¼ cup light mayonnaise
1 tbsp water
1 tbsp chopped fresh chives
¼ tsp honey
¼ tsp smoked paprika

Directions

Add the cauliflower, pasta, carrot, and onion to a medium bowl. Stir to combine the ingredients.
In a small dish, whisk together the mayonnaise, water, chives, honey, and smoked paprika until smooth.
Just before serving, pour the dressing over the salad and stir to coat all the vegetables and pasta. Serve immediately or refrigerate up to 30 minutes.

Drinking Tea for Health

Mon, 30 Jun 2025 18:41:48 GMT

Tea leaves are rich in phytonutrients that help protect against disease. When freshly brewed and sipped regularly, tea is not only a part of a daily ritual that can calm you and reduce stress, but it also provides unique plant compounds that can improve your health.

Health Benefits

Beneficial flavonoids and antioxidants in tea have been found to protect against cancer and heart disease, reduce blood cholesterol levels, and reduce the risk of stroke.
Polyphenols in tea may enhance insulin sensitivity, a characteristic that is particularly beneficial for individuals with type 2 diabetes.
Some studies suggest that drinking tea can increase the number of calories burned, contributing to a higher metabolism and potentially aiding in weight loss.
The polyphenols in tea may help strengthen bones, reducing the risk of fractures.
Research shows that drinking tea can improve mood, alertness, relaxation, and concentration.
Tea offers a healthier alternative to high-calorie, high-sugar beverages.

What to Drink

When choosing a tea, look for fresh-brewed green, black, white, oolong, or pu-erh (a type of pressed black tea), as they are all well recognized for their health benefits. In contrast, processed teas contain fewer beneficial plant nutrients, such as polyphenols, catechins, and flavonoids. As a result, bottled teas and instant tea powders provide very little, if any, nutritional benefit compared to a cup of freshly brewed hot tea.

Removing the caffeine from tea is also a form of processing, resulting in decaffeinated teas with fewer polyphenols than their caffeinated counterparts. Freshly brewed tea chilled in the refrigerator does provide some benefit. Still, because iced tea is often made in larger quantities with fewer tea bags, its phytonutrient content is less concentrated.

Flavored and herbal teas can be a good drink option, but be sure to check the labels carefully. Ensure that green, black, white, or oolong tea is listed as an ingredient. Most herbal teas contain no actual tea leaves, and some flavored teas contain artificial ingredients and added sweeteners.

How to Prepare It

Everyone has their preferred method of brewing tea to achieve what they believe is the best flavor. However, studies suggest some guidelines for maximizing the health benefits of tea. Researchers have analyzed green tea and found that using small, loose-leaf tea leaves may be the most effective way to extract the highest levels of phytonutrients. Boiling water has also been shown to extract more polyphenols compared to cooler water temperatures. When brewing tea, it is recommended to steep it for two to five minutes; the longer the tea steeps, the higher the polyphenol content of the drink.

Healthy Ways to Satisfy Cravings

Mon, 30 Jun 2025 18:30:16 GMT

Research shows that consuming sugar, salt, or fat triggers the release of dopamine, a hormone associated with feelings of pleasure. This response makes certain foods and drinks comforting, but it can also lead to cravings for more. While it's perfectly fine to indulge in these cravings occasionally, if you find it difficult to control your desire for unhealthy options, it may be time to seek healthier alternatives. By identifying your true cravings and discovering nutritious foods that satisfy them, you can stay on track toward achieving your health and fitness goals.

Sweet

Taming a sweet tooth can be challenging, but research shows that gradually reducing your sugar intake can help lessen cravings. While some people may succeed by cutting out sugar entirely all at once, others find it more effective to slowly decrease their sugar consumption for lasting changes. The first step is to limit added sugars found in processed foods and beverages, such as soda and baked goods.

Natural sugars can satisfy your sweet tooth in a more nutritious way. Fruits such as melons, berries, and pineapples are naturally sweet while also providing fiber and phytonutrients. Dairy products and nuts can also offer a slightly sweet flavor that helps curb cravings. A light drizzle of raw honey or pure maple syrup can enhance the sweetness of drinks; it dissolves more easily than granulated sugar, allowing you to use less. If you're still yearning for a special treat, a small piece of chocolate with a cacao content of 65 percent or higher may also support heart health.

Salty

Cravings for salt can often lead to overeating snacks like potato chips. Since few foods are naturally salty, it's better to choose lightly salted options that also provide essential nutrients to satisfy these cravings. Lightly salted nuts are a great choice, as they are rich in plant protein and healthy fats. Olives, on the other hand, contain phytonutrients that act as antioxidants and help reduce inflammation linked to chronic diseases. Additionally, homemade air-popped popcorn, lightly sprinkled with salt, is a low-calorie and low-fat snack that offers fiber and antioxidants.

Fizzy

Many people crave carbonated beverages for their fizzy sensation. Carbonation can feel filling and often acts as a substitute for snacks. However, regular sodas contain empty calories, and according to an article from Harvard Medical School’s Health Blog, artificial sweeteners may disrupt the body's natural responses to sweet foods. There is also evidence that both regular and diet sodas could contribute to weight gain.

Fortunately, unsweetened carbonated waters with natural fruit flavors are now widely available. If you still want a hint of sweetness, consider adding a tablespoon or two of fresh fruit juice to club soda, or serve plain club soda with muddled fresh fruit, such as berries or orange slices. Additionally, homemade sodas are gaining popularity. By experimenting with homemade options, you can reduce the sugar and calorie content while still satisfying your cravings.

Sources

Stone Fruit Salsa

Mon, 23 Jun 2025 18:17:52 GMT

The sweet, salty, and spicy flavors of fresh fruit salsa make it the perfect healthy topping for tacos. It also serves as a low-calorie dip for tortilla chips and a pretty garnish for grilled fish. Stone fruits are ideal for seasonal fruit salsas. Keep in mind that the fruits tend to break down quickly, so make this salsa only an hour or two before serving.

Nutrition Facts

Serving Size 1/2 cup

Amount Per Serving

Calories

% Daily Value

Total Fat 0.4g

0%Saturated Fat 0g

Trans Fat 0g

Cholesterol 0mg

Sodium 195mg

Total Carbohydrate 18.1g

Dietary Fiber 2.2g

Total Sugars 12.6g

Includes 0g Added Sugars

Sugar Alcohols 0g

Protein 1.5g

Vitamin D 0mcg

Calcium 17mg

Iron 0.4mg

Potassium 300mg

Vitamin A 24.9mcg

20%

Vitamin C 18.3mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

15.9 Net Carbs Per Serving

Yield: 1 ½ cups

Preparation time: 15 minutes

Refrigeration time: 15 minutes

Ingredients

10 sweet cherries, pitted and diced
2 white or yellow nectarines, pitted and chopped
1 purple plum, pitted and chopped
1 jalapeno, ribs and seeds removed, diced
1 clove of garlic, minced
2 tbsp red onion, diced
1 tbsp fresh chives, chopped
Juice from half of a lemon
¼ tsp salt

Directions

In a medium-sized bowl, toss together the cherries, nectarines, plum, jalapeno, garlic, and red onion. Stir in the chives.
Pour the lemon juice over the salsa and add the salt. Stir to combine all ingredients. Refrigerate for 15 minutes to let the flavors blend before serving.

Work Out in the Water

Mon, 23 Jun 2025 18:08:45 GMT

Summer provides an excellent opportunity to change your exercise environment. Take a break from the gym and cool off by working out in the water. Here are a few options that will burn calories and make your exercise more enjoyable.

Stand Up Paddleboarding

There are few better ways to challenge your balance than by stand-up paddleboarding. Almost every muscle in your body is worked while you stand on the board and paddle your way over the water. If you can’t get to your feet, don’t be discouraged. Staying on your knees still provides an excellent workout. Continue for one hour at a moderate pace, and you’ll burn approximately 450 calories.

Canoeing and Kayaking

You don’t have to get wet to enjoy the benefits of water exercise. Maneuvering yourself with a paddle as you canoe or kayak across the water challenges the upper body and core muscles. Move at a moderate pace (5 to 5.9 miles per hour) and you will burn 478 calories in an hour while enjoying the scenery.

Snorkeling

Water adds resistance as you kick your legs and swim across the surface, which makes snorkeling a great way to improve fitness and burn calories. Get up close and personal with some marine life for an hour, and you’ll burn 319 calories.

Swimming

Special equipment is not required for getting a great workout in the water. Swimming is an effective form of exercise that is easy on joints. An hour of leisurely swimming with your family will burn 399 calories.

Water Jogging

You can increase the intensity and blast calories by turning your time in the water into a challenging workout. Like swimming, water jogging is easy on the joints, and the water provides resistance to work the muscles and get the heart pumping. If you are jogging in deep water, consider using a water jogging belt to help you stay afloat. An hour of water jogging burns 558 calories.

Water Skiing

A day on the lake with the boat can turn into calories burned when you strap on the skis. Water skiing works the muscles of the legs and core as you balance yourself. The upper body is also challenged by simply keeping a good grip on the ski rope. An hour of water skiing will burn 399 calories.

*All reported calories burned are based on a 150-pound female.

Tips for Staying Hydrated

Mon, 23 Jun 2025 18:03:15 GMT

Hydration is always a concern during exercise, but it deserves special attention during the summer. Hot and humid weather can quickly turn thirst and fatigue into a dangerous situation. With a few simple steps and by paying attention to warning signs, you can stay safe and hydrated during your summer workouts.

Focus On Fluids

Drinking fluids helps hydrate cells and replenish the fluid and electrolytes lost through sweat. Most health experts agree that water is sufficient to keep you hydrated when exercising at a moderate intensity for less than one hour. A sports drink that replenishes electrolytes can be beneficial when exercising for extended periods, at high intensity, or in hot and humid conditions.

According to the Mayo Clinic, drinking when you are thirsty is adequate for most healthy adults to stay hydrated throughout the day; however, it’s best not to wait for thirst to start hydrating during exercise. The exact amount of fluid you need varies from person to person. The American College of Sports Medicine (ACSM) suggests monitoring both body weight and urine color to determine your hydration level. If your body weight fluctuates by one pound or less after exercise and your urine is light in color, you are well-hydrated.

After assessing hydration status, the ACSM provides general guidelines for staying hydrated during exercise.

Drink 16-20 ounces at least four hours before exercise.
Drink 8-12 ounces 10-15 minutes before exercise.
During exercise, drink 3-8 ounces every 15-20 minutes.
After your workout, drink 20-24 ounces of fluid for every pound lost.

Other Factors in Hydration

During exercise, hydration is related to your sweat rate. Sweating is the body’s way of cooling itself. The harder you exercise, or if you are exercising in a hot environment, the more your body will sweat and quickly become dehydrated. On hot days, work out in the early morning or in the evening when the sun is less intense and the temperature is cooler. Choose a route or location that is shaded. On days when the heat or humidity reach dangerous levels, take your workout indoors.

Wear light-colored clothing that will reflect sunlight and choose moisture-wicking fabrics. Clothing made of this material helps sweat evaporate, cooling the body. Thick fabrics, such as cotton, can trap sweat, become heavy, and cause you to overheat.

Dangers of Dehydration and Overhydration

When your body loses more fluids than you take in, dehydration occurs. Aside from extreme thirst, the first sign of dehydration is often muscle fatigue. If you do not replenish fluids, the symptoms of dehydration become more dangerous and include headache, muscle cramps, dizziness, confusion, and unconsciousness. If you suspect you are becoming dehydrated, take a break, move to a cooler environment, and drink plenty of fluids.

Unfortunately, dehydration is not the only concern regarding fluid balance. When you take in more fluid than your body is losing through sweat, or you consume too much water without replenishing lost electrolytes, blood sodium levels drop. This dangerous condition, called hyponatremia, causes symptoms similar to dehydration. The ACSM recommends not consuming more than one quart of fluid per hour during exercise to prevent overhydration.

Sources

Cleveland Clinic — Avoiding Dehydration, Proper Hydration

Additional Reading

Mass General — Hydration Tips for Athletes

Chicken Wraps with Creamy Olive Dressing

Thu, 19 Jun 2025 10:21:47 GMT

Sandwich wraps are great options for quick lunches. Unfortunately, with extra-large tortillas and heavy sauces, the wraps you pick up at fast-food restaurants and delis are loaded with calories, fat, and sodium. When you have leftover chicken on hand, this healthier version takes only 15 minutes to prepare. You can use your favorite variety of wrap, and the chicken can easily be swapped with cooked chickpeas for a vegetarian version.

Nutrition Facts

Serving Size 1 wrap (1/2 recipe)

Amount Per Serving

281

Calories

% Daily Value*

10%

Total Fat 6.7g

6%Saturated Fat 1.2g

Trans Fat 0g

22%

Cholesterol 66mg

33%

Sodium 757mg

11%

Total Carbohydrate 32.2g

25%

Dietary Fiber 6.9g

Total Sugars 3.3g

Includes 0g Added Sugars

Sugar Alcohols 0g

Protein 26.6g

Vitamin D 0.1mcg

16%

Calcium 205mg

11%

Iron 2mg

12%

Potassium 577mg

Vitamin A 34.6mcg

Vitamin C 3.5mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

25.3 Net Carbs Per Serving

Yield: 2 wraps

Preparation time: 15 minutes

Ingredients

2 tbsp finely chopped black olives
¼ cup plain, non-fat Greek yogurt
1 tbsp crumbled Feta cheese
¼ tsp dried oregano
¼ tsp garlic powder
1/8 tsp ground black pepper
2 fajita-size (10") whole-wheat flour tortillas
4 oz. cooked, shredded chicken breast
1 cup shredded lettuce
¼ cup chopped tomato

Preparation

In a small dish, stir together the olives, yogurt, and Feta cheese. Stir in the oregano, garlic powder, and black pepper.
Spread half of the dressing on one of the tortillas. Spread the dressing thin so that it reaches very close to the edge.
Working at the end of the tortilla closest to you, sprinkle 2 ounces of cooked chicken over the dressing and ensure it is piled towards the bottom third of the tortilla. Top the chicken with shredded lettuce and tomatoes.
Working from the end closest to you, roll the tortilla up over the toppings, tucking it under tightly. Roll away from you as you continue to tuck in the sides and the fillings. Once completely rolled up, cut in half before serving. Repeat with the second wrap.

How to Prevent Weight Gain on Vacation

Tue, 10 Jun 2025 08:39:35 GMT

You deserve some rest and relaxation while on vacation, but that doesn't mean you have to gain weight. By incorporating a few simple practices, you can enjoy your break without returning with extra pounds.

Stay active

You don't have to spend every morning in the hotel gym. A vacation is a time to take a break from your normal routine and try some activities that are unique to your travel. Hike a national park, rent a city bike, or hit the water for paddle boarding. Even sightseeing on foot or a day of shopping at the outlet mall will keep you moving and burn extra calories.

Plan your treats ahead of time

It’s okay to enjoy ice cream with the family or a cocktail with friends. Planning when you will enjoy special treats will help you avoid overindulging throughout the trip. For example, if your trip will include special dinners, aim to eat light and healthy breakfasts and lunches. If you’d like to enjoy a cocktail on the beach in the afternoons, pass on dessert with dinner. By balancing your splurges, you can enjoy the foods you want without going overboard.

Fill up on lighter foods

You can enjoy foods like French fries and cinnamon rolls at home any time of year. Vacation often takes you to warmer climates where fresh foods are easily accessible. Take advantage of tropical fruits, salads made with seasonal vegetables, and grilled seafood. These foods offer a healthy way to savor local flavors while reducing calories.

Pack smart snacks

Whether you are traveling by car or airplane, don’t leave your hunger to chance. Airline meals and rest stop vending snacks can be loaded with calories and fat. Lack of planning causes you to waste calories on these foods in an attempt to curb your hunger. Pack small portions of homemade trail mix or dried cereals. Take along a few pieces of fruit or natural fruit leather. Pack a variety of sweet and salty options to fulfill any craving healthily.

Dress comfortably

You never know when you might have the opportunity to go for a quick walk or take the stairs. These are valuable moments that get you moving between long periods of sitting. Be ready for them by always wearing comfortable clothes and shoes that allow you to get active.

Let go of guilt

It’s easy to be so preoccupied with not gaining weight on vacation that you forget to enjoy yourself. This often leads to feelings of guilt when you do decide to have a treat. Guilt ruins the experience and prevents mindful eating. Incorporating a few of your favorite treats on vacation is part of a balanced eating plan, and balance is what a healthy lifestyle is all about.

Apple, Banana, and Peanut Butter Granola

Wed, 04 Jun 2025 21:32:36 GMT

Granola adds a tasty final touch to a fruit and yogurt parfait, but packaged varieties are loaded with calories, fat, and sugar. Making your own granola is surprisingly simple. This version uses fruit and peanut butter to reduce the sugar and oil that contribute to the high-calorie content of packaged granolas.

Tips for the cook: The best thing about granola is that it can be easily modified to suit your preferences. Use almond butter, add walnuts or sunflower seeds, and swap the cranberries with raisins or dried apricots. If you prefer your granola on the sweet side, consider adding two tablespoons of maple syrup or honey to the applesauce mixture, resulting in only a slight increase in calories per serving.

Nutrition Facts

Serving Size 1/4 cup

Amount Per Serving

109

Calories

% Daily Value

Total Fat 2.9g

2%Saturated Fat 0.5g

Trans Fat 0g

Cholesterol 0mg

Sodium 22mg

Total Carbohydrate 17.6g

Dietary Fiber 2.5g

Total Sugars 3.3g

Includes 0.1g Added Sugars

Sugar Alcohols 0g

Protein 3.3g

Vitamin D 0mcg

Calcium 12mg

Iron 0.9mg

Potassium 120mg

Vitamin A 0.1mcg

Vitamin C 0.8mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

15 Net Carbs Per Serving

Yield: About 5 cups, 20 servings

Preparation time: 15 minutes

Baking time: 45 minutes

Ingredients

½ medium banana, mashed
½ cup unsweetened applesauce
2 tbsp peanut butter
4 cups old-fashioned rolled oats
1/3 cup unsalted dry-roasted peanuts
1/3 cup dried cranberries or raisins
¾ tsp ground cinnamon
1/8 tsp salt

Preparation

Preheat the oven to 300°F. Spray a large baking sheet with non-stick cooking spray or olive oil.
In a small saucepan, combine the banana, applesauce, and peanut butter. Heat on medium, stirring the ingredients until they are combined. Cook for about 3 minutes, until the mixture is smooth. Set aside.
In a large bowl, stir together the oats, peanuts, and cranberries or raisins. Pour in the applesauce mixture. Stir to coat all ingredients. Stir in the cinnamon and salt.
Pour the granola out onto the baking sheet and spread it into a single layer. Bake for 45 minutes, stirring the granola every 15 minutes. Remove the granola from the oven and allow it to cool on the pan. Once cooled, transfer to an airtight container.

10 Nutritious Summer Foods

Wed, 04 Jun 2025 21:21:05 GMT

Blackberry season peaks in July and August

Blackberries

All berries are rich in antioxidants, but blackberries are gaining attention for their full nutrient content. They contain gallic acid, rutin, and ellagic acid, all of which are associated with protecting against cancer, as well as having anti-viral and anti-bacterial properties.

Cherries

Sweet cherries provide potassium, which helps regulate blood pressure. Tart cherries are associated with reducing pain and inflammation. One study showed that tart cherries may help reduce post-exercise pain. Another study found that drinking two eight-ounce servings of tart cherry juice daily improved the pain and stiffness associated with osteoarthritis. Tart cherries also contain melatonin, which has been found to lower body temperature and improve sleep.

Cucumbers

Cucumbers contain plant lignans, which are associated with a reduced risk of cardiovascular disease and certain cancers. They also contain phytonutrients called cucurbitacins that may work to block the development of cancer cells.

Eggplant

Research shows that eggplants contain the phytonutrient nasunin, which has been found to protect cell membranes from damage. Animal studies have shown that juice made from eggplants can reduce blood cholesterol and improve blood flow. These results were attributed to the nasunin and other phytonutrients in the vegetable.

Heirloom tomatoes

Lycopene is well known for its cancer-fighting properties, but it was once thought that this phytochemical was only found in red tomatoes. New research has revealed that tomatoes in varying shades of orange also contain beneficial amounts of lycopene. This is good news, as more varieties and colors of heirloom tomatoes are growing in popularity. Tomatoes also have the potential to improve heart health. Studies have shown that consuming fresh tomatoes and tomato extracts may reduce total cholesterol, LDL cholesterol, and triglyceride levels.

Hot peppers

Capsaicin is an antioxidant responsible for the heat in hot peppers. A hotter pepper indicates higher antioxidant levels. Capsaicin has been found to produce endorphins, which are associated with feelings of well-being. Some research shows it may also help fight cancer. Capsaicin has also been found to reduce appetite and raise body temperature, which could be beneficial for weight loss.

Purple Potatoes

Purple or blue potatoes are full of flavonoids that have been linked to fighting heart disease and cancer. One study found that eating plain, microwaved purple potatoes twice a day lowered blood pressure. These results have been attributed to the colorful potato’s high concentration of antioxidants.

Red Bell Peppers

While bell peppers contain very small amounts of capsaicin, they are rich in vitamin C and carotenoids that act as antioxidants. Research has revealed that bell peppers are also a source of the cancer-fighting sulfur compounds most often associated with cruciferous vegetables.

Watermelon

Like tomatoes, the red flesh of watermelon is rich in the cancer-fighting antioxidant lycopene. The more ripe and red the melon, the greater the concentration of the phytonutrient. Watermelon also contains citrulline. Citrulline is converted to arginine in the body, an amino acid important for cardiovascular health.

Zucchini

A summer squash, zucchini is loaded with carotenoids, especially lutein and zeaxanthin, which are associated with eye health. In addition to providing vitamin C, zucchini supplies B-complex vitamins, zinc, and magnesium, all of which help regulate blood sugar levels.

Cocoa Banana Yogurt Pops

Tue, 27 May 2025 19:16:35 GMT

You can create your own frozen treats while keeping them low in calories and fat. These yogurt pops satisfy your sweet tooth with cocoa, honey, and a banana.

Nutrition Facts

Serving Size 1 pop (1/4 recipe)

Amount Per Serving

Calories

% Daily Value

Total Fat 1g

3%Saturated Fat 0.6g

Trans Fat 0g

Cholesterol 4mg

Sodium 23mg

Total Carbohydrate 13.7g

Dietary Fiber 1.5g

Total Sugars 9.3g

Includes 4.3g Added Sugars

Sugar Alcohols 0g

Protein 3.2g

Vitamin D 0.3mcg

Calcium 55mg

Iron 0.5mg

Potassium 196mg

Vitamin A 25.8mcg

Vitamin C 2.3mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

12.1 Net Carbs Per Serving

Yield: 4 yogurt pops

Preparation time: 10 minutes

Freezing time: 4+ hours

Ingredients

1 small, ripe banana
¼ cup low-fat Greek yogurt
½ cup low-fat milk
2 tbsp unsweetened cocoa powder
1 tbsp honey
¼ tsp pure vanilla extract

Directions

In a blender, add the banana, yogurt, milk, and cocoa powder. Puree until smooth, about 20 seconds.
Add the honey and vanilla. Puree again until the honey is mixed in, about 15 more seconds.
Pour about 2.5 ounces of the liquid into each of four popsicle molds. Place the popsicle holders over the molds and freeze until firm (approximately 4 hours).
When ready to serve, dip the mold in warm water to release the popsicles.

Healthy Afternoon Snack Ideas

Tue, 27 May 2025 19:07:47 GMT

Afternoon snacks are important for curbing hunger and increasing nutrient intake, providing the energy you need to finish the day strong and power through evening workouts. These snacks are packed with complex carbohydrates, healthy fats, lean protein, vitamins, and minerals to keep you feeling your best.

Open-faced Avocado Sandwich

Avocado supplies heart-healthy monounsaturated fat. When eaten with whole-grain bread, it makes a filling snack with both protein and fiber. Mash and spread ½ an avocado over a slice of 100% whole-grain, sugar-free bread. Sprinkle with the juice from a lemon wedge and a pinch of salt and pepper. Calories: 166

Easy Tuna Salad

Tuna canned in water mixed with a few seasonings creates a delicious, high-protein spread for whole-grain crackers or toasted bread. Mix a five-ounce can of drained tuna with 2 tablespoons of non-fat, plain Greek yogurt, a sliced green onion, ¼ teaspoon of garlic powder, and salt and black pepper to taste. For a touch of sweetness, add ¼ cup of diced purple grapes. Serve with slices of toasted whole wheat baguette. Calories (for ½ of the tuna salad only): 99

Quick Bean Salad

Beans are full of fiber and plant protein. When drizzled with extra-virgin olive oil and sprinkled with fresh herbs, you add heart-healthy fat and phytonutrients. You can choose any of your favorite canned beans and stir in flavorful additions like sliced green onion, diced bell pepper, cilantro, parsley, basil, salt, pepper, cayenne, curry, or cumin. This is a snack you can make ahead of time and pack to eat throughout the week. Combine a fifteen-ounce can of rinsed and drained black beans with a diced red bell pepper and ¼ cup chopped cilantro. Stir in a tablespoon of extra-virgin olive oil and lime juice. Season to taste with cumin, salt, and pepper. Calories (¼ recipe): 119

Apple Cinnamon Cold Cereal

Unsweetened, whole-grain cereal can be a great snack option, especially if you have a workout planned in a couple of hours. This snack provides fiber and a little protein but is low in fat, which may be easier on your stomach when you are ready to get moving. Combine ¾ cup of bran flakes with ½ a diced apple, 1/8 teaspoon of cinnamon, and ½ cup of non-fat milk. Calories: 178

Smoothies

Protein shakes and smoothies shouldn’t be reserved for breakfast. The balance of carbohydrates, protein, and healthy fat makes them an ideal afternoon snack, too. All you need for a great smoothie is a cup of your favorite frozen fruit and ½ to 1 cup of your choice of milk. Fresh fruit works well too, but add some ice if you prefer a thicker smoothie. Add fresh spinach leaves or herbs to boost vitamins and yogurt, almond meal, or nut butter to increase the protein. Try this Chocolate Strawberry Peanut Protein Shake. Calories: 300

Peanut Butter and Fresh Fruit Sandwich

A peanut butter and jelly sandwich can be a healthy snack, but jelly is often loaded with sugar, giving you little of the nutritional benefit found in fruit. Skip the jelly and add fresh-cut fruit, such as sliced strawberries, blueberries, or chopped bananas. Spread two tablespoons of natural, no-sugar-added peanut butter over a slice of 100% whole-grain, sugar-free bread. Top with two sliced strawberries and press gently so the berries stick to the peanut butter. Top it off with a second slice of the bread. Calories: 301

5 Types of Push-ups

Tue, 27 May 2025 18:54:27 GMT

Push-up rows work your chest and back

Push-ups are one of the best exercises to strengthen and tone the upper body but don’t limit yourself to the standard version. There are many ways to alter your position and movement during the exercise to make it more challenging and to reduce boredom with your routine.

Each of these exercises begins in a standard push-up position, with your toes on the floor and your hands shoulder-width apart. Your body should stay in a straight line from your head to your heels as you lower your chest to the ground and push back up to the starting position. Drop to your knees for a less challenging exercise.

Push-up Row

Grip a dumbbell in each hand and get into the push-up position. The weight of your upper body should be supported by the dumbbells as you grip the handles. Lower the chest to the ground and push back up to the starting position. Next, pull the right dumbbell off the ground and into your chest. Return the dumbbell to the ground and repeat with the left side. Continue to alternate a push-up with a right row and then a left row.

Incline Push-up

Position yourself in front of a stair or a low bench that won’t slip. Get into a push-up position with your hands on the stairs and your toes or knees on the floor. Lower the chest towards the stair and push back to the starting position.

Side-to-Side Push-up

Position both hands together in the center of the floor below your chest. Move the right hand out wide to the right of your body and place it on the floor. Lower the chest towards the floor. Push up and return the right hand to the starting position. Next, move the left hand out wide to the left of your body. Lower your chest to the floor and push up, then return the left hand under your chest. Continue to alternate right and left push-ups.

Wide Push-up

Move your right and left hands out another two to three inches from shoulder width. Slowly lower your chest to the floor and push back up to the starting position.

Close Grip Push-up

Position both hands together in the center of the floor below chest level. The index fingers and thumbs of both hands should touch slightly, creating a diamond shape on the floor. Lower your chest towards the floor, keeping your elbows pointed back and close to your torso. Lower your upper body towards the floor to the point where you still have the strength to push yourself back up.

Pasta Salad with Grapes and Pecans

Wed, 21 May 2025 22:42:09 GMT

Picnics and potluck dinners are not complete without pasta salad. This version, filled with sweet grapes, crunchy pecans, and a light dressing, saves calories without sacrificing flavor. Instead of orzo, you could also use your favorite pasta, brown rice, or whole-grain couscous.

Nutrition Facts

Serving Size 1/8 recipe

Amount Per Serving

131

Calories

% Daily Value

Total Fat 4g

2%Saturated Fat 0.4g

Trans Fat 0g

Cholesterol 1mg

Sodium 158mg

Total Carbohydrate 20.2g

Dietary Fiber 1.4g

Total Sugars 4.6g

Includes 0.5g Added Sugars

Sugar Alcohols 0g

Protein 3.4g

Vitamin D 0mcg

Calcium 13mg

Iron 0.4mg

Potassium 126mg

Vitamin A 4.4mcg

Vitamin C 1.6mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

18.8 Net Carbs Per Serving

Yield: 8 servings

Preparation time: 15 minutes

Ingredients

2 cups cooked orzo pasta
1 cup halved seedless red grapes
1/4 cup chopped unsalted pecans
3 green onions, whites and greens thinly sliced
1 tbsp mayonnaise
1 tbsp low-fat Greek yogurt
1 tsp red wine vinegar
1 tsp sugar
1/2 tsp salt
1/4 tsp garlic powder

Directions

Combine the pasta, grapes, pecans, and onions in a medium-sized bowl.
In a small dish, stir the mayonnaise, yogurt, red wine vinegar, sugar, salt, and garlic powder. Stir well until the sugar begins to dissolve.

Pour the dressing over the pasta and stir to coat all ingredients. Refrigerate 30 minutes before serving.

High Fat Foods to Eat

Wed, 21 May 2025 19:25:47 GMT

Avocados are high in monounsaturated fats

Not only does dietary fat help us absorb fat-soluble vitamins, but some types of fat also protect against disease. These high-fat foods are worth adding to your eating plan for their heart-healthy fat content and the many other nutrients they provide.

Avocados

Eighty-five percent of the calories in an avocado come from fat, mostly monounsaturated fat, linked to a reduced risk for heart disease. The fat in avocados also helps us better absorb valuable nutrients from other foods. One study showed that lycopene and beta-carotene absorption in salads increased when avocado and avocado oil were added. Avocados are also rich in carotenoids and phytosterols that help control disease-related inflammation. The folate and vitamin B6 in avocados further help to support heart health. One whole avocado contains 20.9 grams of total fat and 2.9 grams of saturated fat.

Chia Seeds

The Academy of Nutrition and Dietetics reports that chia seeds are an excellent source of fiber. They also provide protein, iron, calcium, magnesium, and zinc. Initial research shows that chia seeds have the potential to reduce total cholesterol, triglycerides, and blood pressure. Two tablespoons of chia seeds contain 10 grams of total fat and 1 gram of saturated fat.

Extra Virgin Olive Oil

Research has linked monounsaturated fat intake in olive oil to decreases in total blood cholesterol and LDL (bad) cholesterol. Extra virgin olive oil also contains vitamin E, beta-carotene, and polyphenols that act as antioxidants to reduce inflammation and protect blood vessels from damage. Look for extra virgin olive oil from the first pressing, often indicated on the label. Research shows this type may be more effective at reducing inflammation due to the higher concentrations of antioxidants in the oil from the first pressing of the olives. One tablespoon of extra virgin olive oil contains 14 grams of total fat and 2 grams of saturated fat.

Peanut Butter

Not only does peanut butter contain heart-healthy fat, but research shows it may influence weight and hunger. Population studies show that those who eat peanuts and peanut butter have a lower body mass index. In one study, subjects who included peanut butter or peanuts with breakfast had an increase in the fullness and satiety hormone, Peptide YY, and reported a lower desire to eat 8 to 12 hours after the meal. Peanuts also contain phytosterols that reduce cholesterol and may prevent cancer. Two tablespoons of peanut butter contain 15 grams of total fat and 2 grams of saturated fat.

Tahini

Tahini is a paste made from sesame seeds that provides fiber, vitamin B1, and a variety of minerals, including copper, manganese, calcium, magnesium, selenium, and iron. The sesame seeds used to make tahini contain a special fiber called lignans. This fiber has been found to reduce cholesterol and prevent high blood pressure. Two tablespoons of tahini contain 13 grams of total fat and 1.5 grams of saturated fat.

Walnuts

Walnuts are some of the best-studied nuts and receive recognition for containing high amounts of omega-3 fatty acids. Walnuts are also high in a less common type of vitamin E (gamma-tocopherol), which is especially protective for heart health. In addition to heart-healthy fat, research shows that walnuts contain a rare variety of phytonutrients found in few other foods. There are 20 grams of total fat and 2 grams of saturated fat in an ounce of walnut halves.

Sources

4 Ways to Make Exercise Easier

Wed, 21 May 2025 19:16:50 GMT

Exercise with a friend

Beginning an exercise program is not without challenges, but as your fitness improves and you find activities you like, it becomes a natural part of your lifestyle. If you struggle to enjoy being active, make it easier with these tips.

Exercise with a friend.

Exercise partners keep you accountable and make activity more enjoyable. A good workout partner offers encouragement and may even provide some friendly competition to keep you motivated. When you look forward to spending time with another person during your workout, you will have no problem staying committed and sticking to your program.

Do something new.

Train your mind as often as you train your body. Trying different activities means that you are always learning to do something new. Focusing on increasing your knowledge takes your mind off the fact that you are also getting exercise. Take a new dance class, try a watersport, or take pickleball lessons. In time, you may not view these commitments as exercise but as a fun and social part of daily life, which makes staying active much easier.

Take a rest day.

If you are having trouble dragging yourself to the gym or waking up early to run, these may be signs you are burned out. Not only do rest days refresh you mentally, but they are also necessary for your body to repair itself and grow stronger. Evaluate your schedule and ensure you have at least one day a week set aside to rest. Consider adding a second rest day for a while. A few days of exercise a week is better than getting burned out and not exercising at all. Incorporating rest days keeps you from feeling like exercise is a chore that never ends. After some rest, you will soon want to move your body again.

Try circuit training.

Long sessions on the stationary bike or elliptical machine can feel endless. Ditch the boredom by mixing up your workout. Design your own circuit training routine and get both cardio and strength training done in one challenging session. Simply alternate between cardio and strength, performing each for 60 seconds to 3 minutes. For example, hop on the bike and pedal quickly for 90 seconds. Then, do leg presses for 90 seconds, followed by another cardio segment. If you don’t have machines, there are plenty of moves to incorporate, such as jumping jacks and lunges. You will be so busy changing up your activities that your workout will fly by.

Carrot Coconut Muffins

Mon, 19 May 2025 19:10:29 GMT

Under 200 calories per serving and a good source of fiber, these filling muffins make a great on-the-go breakfast. This recipe uses fresh, sweet dates and shredded carrots to cut down on the amount of added sugar. Unsweetened applesauce eliminates the need for oil while keeping them tender and delicious.

Tips for the cook: The coconut topping goes well with the carrot but is optional. You can bake the muffins without a topping or substitute the coconut with heart-healthy walnuts or sunflower seeds for crunch.

Nutrition Facts

Serving Size 1 muffin (1/6 recipe)

Amount Per Serving

268

Calories

% Daily Value

Total Fat 3.6g

8%Saturated Fat 1.6g

Trans Fat 0g

23%

Cholesterol 69mg

13%

Sodium 300mg

18%

Total Carbohydrate 54.8g

21%

Dietary Fiber 5.8g

Total Sugars 35.2g

24%

Includes 12g Added Sugars

Sugar Alcohols 0g

Protein 6.1g

Alcohol 0.1g

Vitamin D 0.4mcg

11%

Calcium 138mg

Iron 1.7mg

Potassium 372mg

21%

Vitamin A 189.5mcg

Vitamin C 2.7mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

49 Net Carbs Per Serving

Yield: 6 muffins

Preparation time: 20 minutes

Baking time: 20 minutes

Ingredients

10 fresh dates (such as Medjool dates)
1 cup shredded carrot (about 2 small carrots)
¼ cup raw sugar
2 eggs
½ cup unsweetened applesauce
½ tsp vanilla extract
2 tsp baking powder
¾ tsp ground cinnamon
¼ tsp salt
1 cup white whole wheat flour

Topping

2 tbsp unsweetened shredded or flaked coconut
2 tbsp raw sugar
¼ tsp ground cinnamon

Directions

Preheat the oven to 350 degrees Fahrenheit. Spray a 6-muffin baking pan or half of a 12-muffin pan with olive oil or non-stick cooking spray.
Add the dates to a small food processor and pulse until finely chopped. You can also chop them finely with a knife. Add the dates to a large mixing bowl.
Add the carrots and the raw sugar to the mixing bowl. Stir the mixture, breaking up the dates so they are evenly distributed throughout the shredded carrot. Stir in the egg and applesauce and mix well. Add the vanilla extract.
Next, stir in the baking powder, cinnamon, and salt until the ingredients are combined. Slowly stir in the flour until all ingredients are incorporated.
Transfer the batter to the prepared muffin pan. Fill each of 6 muffin slots with about ½ cup of the batter.
In a small bowl, stir together the coconut, sugar, and cinnamon. Top each muffin with about two teaspoons of the mixture. Press it into the batter so it sticks to the muffin top as it bakes.
Bake for 18 to 20 minutes, or until a toothpick inserted into the center of each muffin comes out clean. Allow 5 minutes to cool. If necessary, gently slide a knife around each muffin's outside edge to loosen it, and then remove the muffins from the pan and transfer them to a cooling rack. Serve warm or at room temperature.

Healthy Hiking for Weight Loss

Thu, 15 May 2025 01:36:44 GMT

Backpacking burns roughly 560 calories per hour

Combining the physical and mental benefits of a day hike with controlled calorie intake can make hiking an effective tool in your weight loss plan. Discover why hiking can help you lose weight and apply these tips to enhance the benefits.

The Benefit of Lower Intensity, Longer Duration Exercise

Fitness professionals once believed low to moderate-intensity exercise was the most effective for weight loss due to the body’s reliance on fat for energy, often called the fat-burning zone. However, current research suggests total calories burned is more important. When done for the same duration, more calories are burned during high-intensity activities versus low-intensity activities.

The long duration of hiking makes it effective for weight loss. The low intensity allows you to hike for hours, potentially blasting 1000+ calories (480 calories per hour for a 150-pound female). Lower intensity and longer duration activities may also improve blood cholesterol levels and insulin function. A Dutch study found that when the same number of calories are burned, low-intensity activity done throughout the day may be more effective than short, intense activity at improving blood cholesterol and insulin levels.

The Impact of Nature on Health Behaviors

Research indicates that exercising in nature can reduce depression and boost self-esteem. If weight loss is your objective, these benefits not only provide the mental fortitude to adhere to your plan but also influence your behaviors. Daily, we are bombarded with triggers that prompt emotional eating, such as stressful encounters or food commercials on television. Stepping away from your current environment can aid in recognizing and managing these triggers. The focus and mindfulness gained during a hike can be applied upon your return to further control emotional eating.

Watch Out for Energy Dense Snacks

Adults weighing 150 to 200 pounds can burn 1,900 to 2,500 calories on a four-hour hike. The problem is that this high level of calorie burn often results in increased hunger to refuel hardworking muscles. For this reason, typical hiking snacks like energy bars and trail mix are packed with calories. They can help you replenish energy without carrying large amounts of food. If you want to lose weight, it’s important not to eat back all the calories you’ve worked so hard to burn. Focus on a combination of snacks that supply complex carbohydrates, protein, fiber, and healthy fat that will keep you full with fewer calories. Jerky, dry cereal, vegetables with hummus, fruit with nut butter, and string cheese sticks are good choices that will stay fresh in a small insulated lunch bag for day hikes.

Try Adding Extra Gear

Hiking with a pack requires you to work harder, resulting in an increase in calories burned. A 150-pound person hiking with a 21-42-pound pack burns about 80 more calories per hour than when hiking without a pack. Trekking poles may also be an effective alternative to boost the benefits of a hike. Results of a study published in the Journal of Strength and Conditioning Research concluded that adding trekking poles to your hike can increase calories burned without causing a noticeable change in the difficulty of the activity.

5 Things to Know About Vitamin D

Thu, 15 May 2025 01:26:38 GMT

Vitamin D and calcium are both important for bone health.

While calcium builds bone, vitamin D is needed to absorb calcium and phosphorus. Vitamin D also regulates blood levels of calcium to support healthy bone mineralization (bone building) and to prevent calcium from dipping to dangerously low levels. Vitamin D and calcium work together to protect against osteoporosis and other conditions related to weak or brittle bones.

The body makes vitamin D.

When sunlight hits the skin, the body produces vitamin D. The National Institutes of Health report that the process requires 10-15 minutes of direct sunlight to the face, arms, back, or legs at least three times per week. Darker skin requires more time in the sun and lighter skin less time. Although sunscreens interfere with this process, you should avoid spending more than a few minutes in the sun without it due to increased risks of skin cancer.

Some people are at greater risk for vitamin D deficiency.

The forms of vitamin D made through sunlight and consumed in food and supplements must be converted to an active form to be used in the body. This process takes place in the liver and the kidneys. As you age, not only is the body less efficient at making vitamin D from sunlight, but the kidneys also become less effective at converting the vitamin to its active form. This puts older adults at greater risk for vitamin D deficiencies. Obesity also interferes with vitamin D function. Research shows that excess body fat may bind to vitamin D, reducing blood levels and the amount available to support bone health. Those who live in places with more cloud cover, shorter days, or smog may also be at risk for deficiency due to reduced exposure to sunlight.

Food sources for vitamin D are limited.

Vitamin D is only found in a few foods. The best sources are fatty fish, such as salmon, tuna, mackerel, and fish liver oils. Small amounts are also found in eggs, cheese, and mushrooms treated with ultraviolet light. Some foods are fortified with vitamin D, such as orange juice, milk, yogurt, and breakfast cereals. The recommended vitamin D intake for adults 70 and under is 15 micrograms and 20 micrograms for adults over 70.

Too much vitamin D from supplements is dangerous.

Due to a limited supply of natural vitamin D in food and limited sun exposure, many people turn to supplements. Supplements can be effective at raising blood vitamin D levels, but monitoring your intake is important. Vitamin D is a fat-soluble vitamin, and excess is stored in the body, making large doses toxic. Over time, toxicity can lead to weak bones and muscles and kidney damage. The safe upper limit for adults is 100 micrograms daily. If you take a multivitamin that contains vitamin D, eat fortified foods, and take a high-dose vitamin D supplement, you may consume too much.

Sources

Whole Wheat and Brown Rice Crackers

Tue, 06 May 2025 22:19:31 GMT

Crackers make a handy snack to pair with fresh vegetables or protein-rich hummus, but many store-bought options are loaded with sodium and refined grains. Making crackers at home is as simple as baking a batch of cookies. The result is a whole-grain snack you can feel good about eating.

Nutrition Facts

Serving Size 4 crackers (1/15 recipe)

Amount Per Serving

Calories

% Daily Value

Total Fat 1.3g

1%Saturated Fat 0.2g

Trans Fat 0g

Cholesterol 0mg

Sodium 83mg

Total Carbohydrate 13.1g

Dietary Fiber 1.7g

Total Sugars 0g

Includes 0g Added Sugars

Sugar Alcohols 0g

Protein 1.6g

Vitamin D 0mcg

Calcium 9mg

Iron 0.6mg

Potassium 62mg

Vitamin A 0mcg

Vitamin C 0mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

11.4 Net Carbs Per Serving

Yield: 60 crackers

Preparation time: 25 minutes

Baking time: 20 minutes

Ingredients

1 ½ cups whole wheat flour
½ cup brown rice flour
½ tsp baking powder
½ tsp fine ground sea salt
¼ tsp ground black pepper
4 tsp olive oil
½ cup + 3 tbsp warm water

Directions

In a large mixing bowl, stir together the whole wheat flour, brown rice flour, baking powder, sea salt, and black pepper.
Stir in the olive oil. Add the water and stir the dough until all the ingredients come together. Transfer the dough to a lightly floured surface and knead a few times until it can be formed into a ball. Place the dough ball back into the bowl, cover with plastic wrap, and refrigerate for 10 minutes.
Preheat the oven to 350 degrees F.
Place the dough back on a lightly floured surface and use a rolling pin to roll it to 1/16-inch thickness (about the thickness of a penny). Using a cookie or biscuit cutter, cut the dough into 60 2-inch crackers.
Place the crackers on a baking sheet covered in a silicone mat or parchment paper. Bake for 20 minutes or until the edges are crisp and browned. Cool and store in an airtight container for up to 3 days.

Preventing Exercise Injuries

Tue, 06 May 2025 22:09:29 GMT

Invest in quality athletic shoes

Athletic shoes support proper alignment and cushion impact during activity, helping protect against injury. Your shoes should be replaced every 300 to 500 miles or every three to six months. If you perform a specific exercise two to three times a week, buy a sport-specific shoe. Cross trainers are ideal for various activities, but consider walking shoes, running shoes, or hiking boots if your workouts are more focused.

Athletic Shoes: A Buyer’s Guide

Make rest days a priority

Research shows that exercising more than 250 minutes per week results in clinically significant weight loss, but you shouldn’t skip rest days to meet that goal. The body uses rest days to recover and repair itself, improving fitness. If you skip rest days, you put yourself at risk of overuse injuries. Set aside one to two days weekly to rest or enjoy leisure activities, like a slow walk after dinner or working in the garden.

Get proper guidance

Proper exercise form can reduce the risk of injury and make your workouts more effective. Don’t jump into a new program without some guidance. Ask for instruction on using weight machines and use mirrors to evaluate your form. Seek alternatives for exercises that aggravate problems like knee or lower back pain. Safely executing your exercises will protect you from unnecessary injuries that can slow your progress.

Balance your training

Muscle strength imbalances occur when one muscle group gets more training than an opposing or supporting muscle group. Over time, these imbalances in strength can lead to injuries. For example, runners often have hamstring weakness that leads to muscle strains. Also, overworking the abdominals without including lower back exercises may result in back pain. Choose a variety of exercises that give attention to all muscle groups. Don’t skip an exercise altogether if you’ve come to dislike it. Seek out an alternative that will adequately strengthen the same muscle group.

Crosstrain

Engaging in the same activities over and over can improve your exercise performance, but you should add variety to your routine. Activities that require repetitive movements (like running and swimming) can lead to overuse injuries, such as shin splints and tendinitis. Cross-training is a simple way to incorporate new movements while continuing to build your fitness level. If you are training for an event that requires you to engage in a repetitive activity (like a 10K run), try adding high-intensity interval training (HIIT), hiking, group exercise classes, or water sports to reduce risk of injury.

Maintain flexibility

Maintaining flexibility reduces injury by allowing the joints to move through a full range of motion. Flexibility training does not have to be restricted to stretching before and after an exercise session. In fact, research reviews have concluded that there is no significant evidence to support the idea that stretching before or after your workout will decrease injury risk during that workout. However, you should incorporate flexibility training into your overall program. For some, this is easily done with full-body stretches after a workout, but others may choose activities such as yoga, Pilates, or martial arts to increase joint flexibility and reduce exercise injury.

Sources

Healthy Protein Sources

Tue, 06 May 2025 21:57:21 GMT

Soy-based tofu is a complete protein

Protein is necessary for building muscle and for the healthy function of cells throughout the body. It is recommended that adults get 10-35 percent of their daily calories from protein. That’s 50 to 175 grams for a person eating 2,000 calories daily. Whether you are a meat eater or a vegetarian, you can find plenty of high-quality protein options to meet your daily needs.

Complete vs. Incomplete Proteins

Proteins are made up of amino acids. The body can produce some of the amino acids it needs, but it must obtain essential amino acids from food. When a food contains all nine of the essential amino acids, it is called a complete protein. Animal-based foods such as meat, milk, and eggs are complete proteins. There are a few plant-based complete proteins, such as soybeans and quinoa.

The majority of plant foods provide incomplete proteins. This means that they are without at least one of the essential amino acids. This doesn’t mean you can’t get all of the amino acids you need with a vegetarian eating style. The key is to eat plant protein from varied sources.

Animal-based Protein Sources

Many foods from animal sources supply a significant amount of complete protein.

Canned tuna (2 ounces) - 13 grams
Chicken breast (4 ounces) - 35 grams
Cottage Cheese, low-fat (½ cup) - 12 grams
Cow milk, low-fat (8 ounces) - 9.7 grams
Eggs (1 large) - 6.3 grams
Goat milk, low-fat (8 ounces) - 7.4 grams
Greek yogurt, non-fat, plain (1 cup) - 22 grams
Tilapia (4 ounces) - 21 grams
Turkey breast (4 ounces) - 32.6 grams
Wild salmon (3 ounces) - 22 grams

Plant-based Protein Sources

There are many plant sources of quality protein. Eat various plant foods throughout the day to get the essential amino acids the body needs.

Almond butter (2 tbsp) - 7 grams
Chickpeas (1 cup) - 11.9 grams
Edamame (1 cup) - 26 grams
Lentils (1 cup) - 17.9 grams
Peanuts (¼ cup) - 8.6 grams
Pistachios (¼ cup) - 6 grams
Quinoa (1 cup) - 6 grams
Soba (buckwheat) noodles (1 cup) - 5.8 grams
Soy milk (8 ounces) - 6 grams
Split peas (1 cup) - 16.4 grams
Firm tofu (3 oz) - 8 grams

Additional Reading

MyFoodDiary — Understanding Protein

Sources

MedlinePlus — Protein in diet

Easy Baked Salsa Bean Dip

Tue, 29 Apr 2025 18:10:21 GMT

This easy bean dip is loaded with black beans for protein and fiber. Ricotta cheese adds more protein and makes it creamy without the need for high-fat sour cream. It’s topped with a little shredded cheddar to add more flavor. While it’s great with baked tortilla chips, you can make it even lighter by dipping sliced vegetables like carrots, celery, and cucumbers.

Nutrition Facts

Serving Size 1/6 recipe

Amount Per Serving

108

Calories

% Daily Value*

Total Fat 2.2g

7%Saturated Fat 1.4g

Trans Fat 0g

Cholesterol 10mg

Sodium 186mg

Total Carbohydrate 15.6g

11%

Dietary Fiber 3.1g

Total Sugars 2g

Includes 0g Added Sugars

Sugar Alcohols 0g

Protein 6.1g

Vitamin D 0mcg

Calcium 86mg

Iron 1.4mg

Potassium 331mg

Vitamin A 59.1mcg

Vitamin C 3mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

12.5 Net Carbs Per Serving

Yield: 6 servings

Preparation time: 10 minutes

Baking time: 20 minutes

Ingredients

1 (15 oz.) can no-salt-added black beans, rinsed and drained
½ cup salsa
¼ cup part-skim ricotta cheese
¼ tsp garlic powder
¼ tsp ground cumin
1/8 tsp fine-ground sea salt
¼ cup shredded cheddar cheese
2 green onions, sliced
2 tbsp chopped fresh cilantro

Directions

Preheat the oven to 375 degrees Fahrenheit.
Place the beans in a medium bowl and mash them until they are combined but still chunky.
Stir in the salsa, ricotta cheese, garlic powder, cumin, and salt. Transfer the dip to a four-cup baking dish sprayed with non-stick cooking spray. Sprinkle the cheese over the dip.
Bake for 15 to 20 minutes, until the cheese is melted and the dip bubbles. Remove from the oven and let sit for 5 minutes. Sprinkle with the green onions and cilantro. Serve warm.

How to Keep Your Job From Hurting Your Health

Tue, 29 Apr 2025 17:58:33 GMT

Switch to a stand-up desk

Stop sitting

Research shows that sitting all day can increase the risk for chronic disease and decrease life span. Unfortunately, regular workouts do not reduce this risk, which makes adding more movement throughout the day essential for health.

Walk around your office when you are on a phone call.
Take regular breaks to stand and stretch.
Walk the stairs on your way to meetings.
Invite coworkers to meet while you walk together.
Switch to a treadmill desk or a standing desk.

Minimize stressful situations

According to the annual Work Stress Survey conducted by Everest College, 83 percent of Americans report that their jobs cause stress. Excess stress can lead to emotional eating, physical aches and pains, and an increased risk of chronic disease. Every job involves tough problems and unwanted encounters with difficult people. While you can often do little about project assignments or your work team, you can change how you react to these situations.

Create a work plan and tackle each task one step at a time. Set boundaries and create blocks of time when you work uninterrupted and when you will take breaks.
Keep an open mind when working with others.
Talk out your problems and ask for advice from those you trust.
Take a break from stressful environments and go for a walk or perform deep breathing exercises.
Find an outlet for your stress. Exercise regularly, practice yoga, get a massage, or carve out time for other activities that relax you.

Reduce snacking

Snacking can get out of control at the workplace. A candy jar on the front desk, donuts at morning meetings, and afternoon vending machine stops can add up to hundreds of extra calories daily.

Eat before you get to meetings to avoid being tempted by unhealthy options.
Pack healthy snacks at home and skip the vending machine.
Don’t skip lunch. This will only lead to over-snacking in the afternoon.
Volunteer to bring healthy options to work meetings and potlucks.

Use your benefits

Many employers offer valuable health benefits for employees. Don’t overlook these resources. Talk to your human resources department about what is available and speak to coworkers currently taking advantage of what's offered.

Enroll in wellness programs offered by health insurance companies that allow you to earn points and prizes for reporting your healthy behaviors.
Attend free health screenings to monitor your blood cholesterol, blood pressure, and body mass index.
Take part in work-life seminars and workshops for healthy cooking, reducing blood pressure, and smoking cessation.
Use your vacation days. Taking a break and changing your environment, even for one day, reduce stress and help you return with a refreshed outlook.

10-Minute Ab Workout

Tue, 29 Apr 2025 17:50:40 GMT

Bicycle

This fast-paced workout will elevate your heart rate while strengthening your core. Do each exercise for 50 seconds. Then rest and transition to the next exercise in 10 seconds. Consider doing 2 to 3 circuits for a longer, more challenging workout.

Bicycle

Lie on your back. Lift your feet off the floor and pull your knees toward your chest. Place your hands behind your head, with your fingertips touching behind your ears. Rotate your right shoulder toward your left knee as you extend your right leg out, parallel to the floor. Rotate your torso and move your left shoulder toward your right knee as you extend the left leg out. Repeat, alternating shoulder to knee.

Combo Crunches

Lie on your back. Place your hands behind your head, with your fingertips touching behind your ears. Lift your knees in the air so your thighs and torso form a 90-degree angle. Crunch your upper body up, lifting your shoulders off the ground as you bring your knees toward your chest. Lower the upper body, return to a 90-degree angle, and repeat.

Plank

Assume a standard push-up position on your toes, with your hands placed directly under your shoulders on the floor. Now, lower your elbows to the ground. Hold the position with your body straight from your shoulders to your heels. Try lifting one foot off the floor to make the move more difficult.

Knee Tucks

From the push-up position, pull your right knee into your chest as you contract your abs. Hold for one count and return your leg to the starting position. Repeat on the other side. To increase the difficulty, pick up the pace and move quickly, tucking one knee and then the other.

Toe Touches

Lie on your back with your arms and legs extended. Slowly raise your right arm as you raise your left leg. Contract your abs as you touch your left toes with your right hand. Lower to the starting position and repeat on the other side.

Crisscross

Lie on your back and place your hands under your buttocks to help support your lower back. Raise both legs about six inches off the floor. Slowly cross your right foot over your left and then switch, crossing your left foot over your right. Continue crisscrossing the feet as you contract your lower abs. To make this exercise easier, raise your legs higher to reduce the stress on your abs and lower back.

Bird Dogs

Position yourself on your hands and knees on the floor. Raise your right arm in front of you, parallel with the floor. At the same time, extend your left leg out behind you, parallel to the floor. Lower to the starting position and repeat with your left arm and right leg.

Knee to Elbow

Stand with your arms raised overhead. Raise your left knee towards your chest as you bring your right elbow down to meet it, rotating your torso. Return to the starting position and repeat with the right knee and left elbow. To increase the intensity, speed up the movement and add a hop as you raise your knee.

Standing Side Crunches

Stand with your feet wider than your hips and lower into a plié squat position. Place your left fingertips behind your left ear. Extend your right arm down your right side. Lean to the right and reach your hand towards your right ankle. Return to start. Crunch on the right side for 25 seconds, then switch to the left.

Walk Out Plank

Stand with your feet hip-width apart. Bend at the waist and place your hands on the floor. Keep your feet where they are and walk your hands out in front of you until your body is extended in a plank. Use your hands to walk yourself back to the starting position. Do your best to keep your legs straight as you walk your hands out to plank and back.

Ricotta Toasts with Fresh Strawberries

Mon, 21 Apr 2025 13:17:15 GMT

These easy toasts make a quick breakfast or snack. Part-skim ricotta cheese provides protein and fresh strawberries supply vitamin C.

Nutrition Facts

Serving Size 2 slices (1/4 recipe)

Amount Per Serving

192

Calories

% Daily Value

Total Fat 2.7g

6%Saturated Fat 1.3g

Trans Fat 0g

Cholesterol 13mg

16%

Sodium 358mg

12%

Total Carbohydrate 35.4g

Dietary Fiber 1.9g

Total Sugars 6.5g

Includes 1.4g Added Sugars

Sugar Alcohols 0g

Protein 7.7g

Vitamin D 0mcg

Calcium 97mg

Iron 1.6mg

Potassium 134mg

Vitamin A 21.1mcg

18%

Vitamin C 16mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

33.5 Net Carbs Per Serving

Yield: 8 slices

Preparation time: 10 minutes

Ingredients

8 slices whole wheat baguette
½ cup part-skim ricotta cheese
1 tsp honey
8 to 10 strawberries, sliced
1 tbsp chopped fresh mint

Directions

Preheat the broiler and place the baguette slices on a baking sheet. Broil until toasted and browned, about 3 minutes.
In a small bowl, stir together the ricotta and honey. Spread about one tablespoon of the ricotta over each toast.
Place a few slices of strawberry over the ricotta on each toast. Sprinkle the toasts with chopped mint and serve.

How to Track Your Progress in Cardiovascular Fitness

Mon, 21 Apr 2025 13:17:00 GMT

Unlike weight loss where you can see the numbers decrease on the scale, improvements in cardiovascular fitness are more difficult to track. You will soon be exercising longer and harder, but as you continue to push yourself, it’s easy to lose sight of how far you’ve come. Before starting your exercise program, consider these things, and evaluate again every 3 to 6 months for a better perspective on your fitness gains.

Resting Heart Rate

Resting heart rate (RHR) is an indicator of cardiovascular fitness. A normal RHR can range from 60 to 100 beats per minute. Trained athletes often have an RHR under 60, sometimes as low as 40. Take your pulse first thing in the morning for 10 seconds. Multiply the number of beats you count by 6 to get your RHR in beats per minute. Measure your heart rate a few days in a row to determine an average. As your fitness improves, you will find that your resting heart rate lowers.

Recovery Time

How quickly you recover from vigorous cardiovascular activity can be a marker of improved fitness. As your cardiovascular system grows stronger, you will need less time to rest between activity segments. For example, when you start running, you may need regular walking breaks to complete your distance. As your fitness improves, these breaks will become shorter until you may not need to take them at all. Another way to measure this progress is to include interval workouts in your cardio routine. Run sprints, jog up stairs, or walk quickly up a hill. Measure how long you need to rest before you can do it again. Your resting segments will decrease over time.

Timed Distance Test

You will become faster and exercise more efficiently as you get fit. A good way to measure this is with a distance test. When you first start, pick a distance you can walk or run. It can be anywhere from a quarter mile to a mile, depending on your current fitness level. Measure how long it takes to complete the distance working at a somewhat challenging pace. Repeat the same distance in a few months. Completing it in less time and feeling less fatigued afterward indicates that your cardiovascular fitness is improving.

Look Out for These Words on Food Labels

Mon, 21 Apr 2025 13:16:37 GMT

"Natural"

"Natural" has yet to be fully defined and often goes unregulated. The U.S. Food and Drug Administration states that it has not defined the term but does not object to it being used for foods that do not contain artificial flavors, added color, or synthetic substances. While consumers may like to believe that "natural" means the product is less processed, this may not always be the case. Don't assume "natural" means healthy. Look past this term and analyze nutrition labels and ingredient lists.

"Low Sugar" or "Sugar Free"

Eating less sugar can improve health and promote weight loss, but when a product says it is "low sugar" or "sugar free," check the ingredient label closely. This often means the sugar was replaced with something else, usually an artificial sweetener. Some research has linked the intake of artificial sweeteners to weight gain. As researchers continue investigating the topic, limiting artificial sweeteners and added sugars may be best.

"Product" or "Food"

These terms are often used when food has been heavily processed or combines ingredients to form a product that resembles a food you may be familiar with. The most common use is with cheese. Check the labels closely. "Cheese foods" and "cheese products" may contain little to no cheese at all. You may be better off enjoying a small amount of the real food in moderation instead of consuming the highly-processed fillers.

"Spread"

"Spread" is a term used when a product does not meet regulations to be called the food it resembles. For example, peanut butter must contain 90 percent peanuts. When the product doesn’t, it is called a peanut spread. In some cases, spreads use fillers like corn-syrup solids. These ingredients may lower total fat, but they increase added sugar. It may be better to skip artificial spreads and eat the original food in moderation.

"Made with "

Many products claim they are "made with fruit" or "made with whole grains." However, there is no set amount of the ingredient the food must contain to make this claim. It may only have a tiny amount of fruit or whole grains. Look for "100%" to ensure the food contains only the ingredients you are searching for.

Sources

US Food & Drug Administration - Nutrition, Food Labeling, and Critical Foods

Asparagus and White Bean Soup

Tue, 15 Apr 2025 14:42:13 GMT

This soup offers a hearty meal without the added fat and sodium found in canned versions. It features fresh asparagus, which is a good source of vitamin K. White beans contribute protein and fiber. When blended, the beans create a creamy consistency, eliminating the need for cream or butter.

Nutrition Facts

Serving Size 1 bowl (1/4 recipe)

Amount Per Serving

205

Calories

% Daily Value

Total Fat 4.6g

4%Saturated Fat 0.7g

Trans Fat 0g

Cholesterol 1mg

15%

Sodium 347mg

12%

Total Carbohydrate 34.8g

34%

Dietary Fiber 9.6g

Total Sugars 3.2g

Includes 0g Added Sugars

Sugar Alcohols 0g

Protein 11.6g

Vitamin D 0mcg

12%

Calcium 161mg

23%

Iron 4.2mg

Potassium 75mg

Vitamin A 8.5mcg

Vitamin C 5.2mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

25.2 Net Carbs Per Serving

Yield: 4 bowls

Preparation time: 15 minutes

Cooking time: 15 minutes

Ingredients

1 tbsp olive oil
2 cloves garlic, minced
1 cup diced onion
1 cup chopped asparagus
2 15-oz cans white beans with no salt added, rinsed and drained
2 ¼ cups low sodium vegetable broth
1 tbsp chopped fresh parsley
½ tsp fine-ground sea salt
¼ tsp ground black pepper
Parsley and shredded parmesan cheese for garnish (optional)

Directions

Heat the oil in a four-quart pan over medium-high. Add the garlic and onion. Cook for 3 minutes, stirring often. Add the asparagus and cook for two more minutes.
Stir in the beans and then the vegetable broth. Simmer for 5 minutes. Stir in the parsley.
Transfer the soup to a blender and puree for 10 to 15 seconds until smooth. Return the soup to the pan on low heat. Stir in the salt and pepper. Serve warm, garnished with parsley leaves and shredded parmesan, if desired.

Hidden Sources of Sodium

Tue, 15 Apr 2025 14:10:18 GMT

Sodium is an essential mineral that plays a crucial role in muscle and nerve function; however, consuming too much can increase the risk of high blood pressure and heart disease. The Dietary Guidelines for Americans recommend that healthy adults limit their sodium intake to less than 2,300 milligrams per day. Be mindful of the following hidden sources of sodium in your diet.

Canned foods

One cup of chicken broth can contain up to 860 milligrams of sodium, while some canned green beans have 390 milligrams per half cup. When you incorporate these products into recipes that call for additional salt, the sodium content of your meal can escalate quickly. Always look for canned foods labeled "low sodium" or "no salt added."

Mixes

From scalloped potato kits to pancake mixes, these products can save time in the kitchen, but they may not be worth it. Many of these mixes contain flavorings that are high in sodium. For instance, some baking mixes can have up to 410 milligrams of sodium per serving. It's important to check labels carefully before deciding to use these time-saving products.

Poultry, Fish, and Seafood

Fresh chicken and fish can be healthy choices, but you shouldn't overlook the nutrition labels. Some poultry is injected with sodium, while certain fish and seafood are treated with high-sodium baths to enhance their flavor, texture, and appearance. Injected poultry can contain five to eight times more sodium than untreated poultry. Be sure to look for labels that indicate there is no added salt or sodium.

Salad Dressings

A salad full of vegetables, healthy fats, and lean protein can quickly be ruined by topping it with a high-sodium salad dressing. Two tablespoons of ranch dressing contain as much as 260 milligrams. Instead, trade bottled dressings for olive oil, flavored vinegar, and citrus juice. You can also mix your own low-sodium salad dressings (see 5 Low-Sodium Salad Dressing Ideas).

Sandwiches

When making a sandwich with bread, lunch meat, and cheese, you're combining three ingredients that are high in hidden sodium. For instance, turkey sandwiches from popular fast-food restaurants can contain as much as 1,400 milligrams of sodium! However, you can significantly lower the sodium content of your meal by opting for low-sodium bread and topping your sandwich with homemade vegetables, roasted chicken, or hummus.

Sources

3 Exercises to Sculpt Your Shoulders

Tue, 15 Apr 2025 13:51:14 GMT

Strong shoulders not only improve the appearance of your upper body but also promote good posture. To effectively train your shoulders, it's important to target all three areas of the muscle: the front (anterior deltoids), the middle (medial deltoids), and the back (posterior deltoids). Here are three exercises that you can easily incorporate into your strength training routine for a well-rounded shoulder workout.

Overhead Press on a Stability Ball (Anterior and Medial Deltoids)

Sit on a stability ball with your feet flat on the floor. Engage your core to sit up straight and maintain your balance. Hold a dumbbell in each hand, positioning your arms so that your elbows are at shoulder level and bent at a 90-degree angle, with the dumbbells near your ears. Press the dumbbells overhead until your arms are fully extended. Return to the starting position, with the dumbbells back at ear level, and repeat the movement.

Front Raise (Anterior Deltoids)

Stand with your feet hip-width apart. Hold a dumbbell in each hand, with your palms facing towards you so that the dumbbells rest in front of your upper thighs. Keep your right arm straight and lift the dumbbell forward to shoulder level. Lower it back to the starting position and repeat the movement with your left arm.

Seated Bent Over Raise (Posterior Deltoids)

Sit on a bench with your feet flat on the ground and your legs together. Bend forward at the waist so that your chest nearly rests on your thighs. Hold a dumbbell in each hand, extending your arms towards the floor. Your palms should face your ankles, with each dumbbell positioned outside your feet. Keep your arms straight as you use your upper back and shoulders to raise the dumbbells out to the sides until they reach shoulder level. Lower the dumbbells back to the starting position and repeat the exercise.

Sources

Cabbage and Beetroot Slaw

Thu, 03 Apr 2025 20:25:44 GMT

Beets are rich in phytonutrients known as betalains, which act as antioxidants and have anti-inflammatory properties. However, betalains are sensitive to heat and can diminish when beets are cooked. This recipe takes advantage of raw beets to preserve their valuable antioxidant content. The beets are combined with cabbage and carrots to create a refreshing slaw, making it a perfect side dish for cookouts.

Nutrition Facts

Serving Size 1/2 recipe

Amount Per Serving

Calories

% Daily Value

Total Fat 0.2g

0%Saturated Fat 0g

Trans Fat 0g

Cholesterol 0mg

11%

Sodium 245mg

Total Carbohydrate 17.5g

16%

Dietary Fiber 4.6g

Total Sugars 11.9g

Includes 2.8g Added Sugars

Protein 2.4g

Vitamin D 0mcg

Calcium 54mg

Iron 1.1mg

10%

Potassium 483mg

33%

Vitamin A 296mcg

35%

Vitamin C 31.5mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

12.9 Net Carbs Per Serving

Yield: 2 servings

Preparation time: 15 minutes

Ingredients

2 cups shredded green cabbage
1 medium carrot, shredded (about ¾ cup)
1 clove garlic, grated
1 tbsp chopped fresh chives
4 tsp rice vinegar
1 tsp honey
1/8 tsp salt
2 small beets, peeled and shredded (about 1 cup)

Directions

In a medium bowl, toss the cabbage, carrot, garlic, and chives together.
In a small dish, stir together the vinegar, honey, and salt. Pour the dressing over the vegetables and toss to coat.
Add the shredded beet and gently toss all the ingredients. The beets will slightly color the other vegetables. Serve it right away.

9 Ways to Spring Clean Your Fitness Plan

Thu, 03 Apr 2025 20:13:52 GMT

Purge old workout gear.

Socks wear thin, sports bras lose support, waistbands stretch out, and the UPF in sun-protective clothing decreases with each wash. Toss exercise clothing that is worn out and donate what you don’t wear. Tennis shoes last for about 300 to 400 miles of activity. Get fitted for a new pair, and donate those past their prime to a program such as Soles4Souls.

Simplify your diet.

Now is the time to take advantage of spring's fresh produce. Concentrate on lighter foods and fewer ingredients. Skip the packaged products and reach for seasonal fruits like strawberries, raspberries, and apricots. Incorporate nutrient-rich asparagus, pea pods, and crisp greens into your meals.

Add a meditative workout to your week.

Head out on a nature hike or stretch at a park with great views. Take in your surroundings and be grateful for the gift of exercise and health.

Invite a friend.

Expand your support network. Start a walking group and exercise together a few times a week. Host a monthly cooking club where members share healthy ways to make favorite meals.

Set a goal for summer.

Pick a fun 5K to walk or run, set the number of standard push-ups you will accomplish in one set, or aim to climb all the stairs at the stadium without stopping for a break. Whatever the goal, make sure it spells S-U-C-C-E-S-S.

Throw out a bad habit.

Maybe you can’t resist the candy dish after a stressful morning meeting, skip stretching after workouts, or indulge in a few more specialty coffees each week than you should. Even with all the positive changes you have made, there is likely one bad habit that sticks around. Now is the time to kick it to the curb.

Try a new exercise time.

Extended daylight is one of the best things about spring's arrival. If you've been squeezing in a lunchtime workout all winter, try switching things up with an early morning run or a tennis match after work.

Trade in a boring routine.

Your body needs new challenges to stay fit, so it’s important to change your workout routine every four to six weeks. Spring is a great time to introduce new exercises by going outdoors. Try a boot camp at the park, join a weekend cycling club, or try trail running.

Get a check-up.

The American Heart Association recommends that adults have a cholesterol check every 4-6 years. If you are overdue, spring is the perfect time to make an appointment with your doctor to assess your overall health status.

Find Your Healthy Eating Style

Thu, 03 Apr 2025 20:05:41 GMT

Navigating the many health recommendations and diet suggestions we see daily can be challenging. If you are having trouble deciding which foods to eat, how much to eat, and when to eat them, here are a few tips for finding your own healthy eating style.

Three Meals vs. Six Meals

Recommendations seem to vary from day to day and from expert to expert, which will likely leave you frustrated. Some say eating six small meals daily will boost metabolism, control blood sugar and hunger, and promote weight loss. Others argue that consuming only three meals and eliminating snacks will help control the blood sugar fluctuations that cause hunger and encourage the body to burn fat stores. The truth is that there is no strong scientific evidence to support either eating style, and many studies return neutral results when it comes to analyzing the magic number of meals to eat per day.

Most nutritionists agree that what you eat and how much you eat are more important. Eat only when you are truly hungry, and choose nutrient-rich foods. Everyone is different, so experiment with meal size and frequency until you find a combination that best fits your lifestyle, helps you maintain a healthy weight, and provides the energy you need to feel your best.

Value Your Choices

Making consistent healthy food choices requires valuing nutrition and your health. Everyone has different values when it comes to eating, and it’s important to select healthy foods that align with your core beliefs, including financial and cultural considerations. Creating an extensive list of rules about what you can and cannot eat can lead to an unhealthy relationship with food, making weight management more challenging. Instead, focus on what is important to you and make healthy choices that cater to your needs. Remember, there are many ways to maintain a healthy diet.

Food Intolerances

Food intolerances can significantly affect dietary intake, but they can be difficult to identify and understand. Some of the most common food intolerances include lactose (the sugar found in dairy), sulfites (found in alcoholic beverages and an additive in processed foods), and gluten (a protein in wheat, rye, and barley).

First, talk with your doctor if you suspect you have a food intolerance. After following the advice of a health professional, if you still experience problems, experiment with reducing or eliminating suspected trigger foods from your diet. Just be sure to replace any nutrients you may lose with other foods that contain them. For example, if dairy is a significant source of calcium for you, be sure to replace it with other calcium-rich foods.

Mango Pineapple Smoothie Bowl

Mon, 24 Mar 2025 18:35:26 GMT

A smoothie bowl transforms your favorite healthy breakfast shake into a more substantial meal with nutritious toppings. This version uses unsweetened frozen fruit and yogurt to create a creamy base that is rich in protein and calcium. It's topped with fresh fruit for added fiber, and a sprinkle of seeds provides heart-healthy fats to help keep you full.

Nutrition Facts

Serving Size 1 bowl

Amount Per Serving

250

Calories

% Daily Value

16%

Total Fat 10.1g

12%Saturated Fat 2.5g

Trans Fat 0g

Cholesterol 4mg

Sodium 56mg

10%

Total Carbohydrate 30.6g

14%

Dietary Fiber 4g

Total Sugars 22.6g

Includes 0g Added Sugars

Sugar Alcohols 0g

Protein 12.7g

12%

Vitamin D 2.5mcg

12%

Calcium 162mg

Iron 1.2mg

12%

Potassium 549mg

Vitamin A 76.6mcg

73%

Vitamin C 65.5mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

26.6 Net Carbs Per Serving

Yield: 1 bowl

Preparation time: 15 minutes

Ingredients

½ cup unsweetened frozen pineapple
½ cup unsweetened frozen mango
¼ cup non-fat plain Greek yogurt
¼ cup skim milk
2 fresh strawberries, chopped
1 tbsp roasted, unsalted sunflower seeds
1 tbsp roasted, unsalted pumpkin seeds
½ tbsp unsweetened shredded coconut

Directions

Place the pineapple, mango, yogurt, and milk in a blender. Pulse until all ingredients are blended. The smoothie will be very thick. You might need to open the blender and scrape the sides a few times to ensure everything is pureed. A single-serving drink blender works well for this recipe.
Transfer the smoothie to a small bowl. Top with strawberries, sunflower seeds, pumpkin seeds, and coconut, and serve.

How to Choose Healthy Fish

Mon, 24 Mar 2025 17:57:15 GMT

While health experts recommend eating more fish and less red meat, concerns about mercury levels, sustainability, and cooking methods may prevent you from making this dietary change.

Concerns about mercury

Exposure to mercury in contaminated fish and seafood can lead to neurological disorders and cognitive issues, particularly in fetuses and young children. Women who are pregnant or nursing should also limit their exposure to mercury. Chronic exposure in adults can contribute to memory loss, tremors, and immune system suppression.

Large fish tend to have higher mercury levels than small fish because they feed on smaller fish. Health agencies recommend that people in high-risk groups avoid shark, swordfish, king mackerel, and tilefish. Up to 12 ounces of low-mercury fish and shellfish, such as shrimp, canned light tuna, salmon, and catfish, can be enjoyed each week.

Making sustainable choices

Fishing and farming methods influence the fish population and the ecosystems important for healthy marine life. The popularity of fish as a health food has put some species at risk for overfishing, which has decreased some populations to dangerously low levels. As a result, many fish are now farm-raised. While farm-raised fish can be a healthy choice, some are raised in unhealthy environments, spreading disease and parasites.

All of these factors make choosing a truly healthy fish difficult, but there are resources to help. The Monterey Bay Aquarium Seafood Watch program provides a guide for selecting fish based on human and environmental health as well as the health of the fish species. Types of fish are divided into “Best Choices,” “Good Alternatives,” and “Avoid.” This guide is updated every six months and is a reliable resource for making healthy, sustainable fish choices. (See the Seafood Watch Seafood Recommendations.)

Best cooking methods

Fish and seafood are full of lean protein, but when battered and deep fried, the added saturated fat and sodium quickly turn a healthy choice into an unhealthy meal. There are plenty of flavorful ways to prepare fish without canceling out the nutritional benefits. Bake or broil fish fillets with fresh herbs and finish with a squeeze of lemon or lime before serving. Steam whole fish or fish fillets with fresh greens and add spices like curry or chili powder. Marinate large fish fillets in olive oil, herbs, and citrus zest for a few minutes and grill over high heat. You also don’t have to give up breaded, crispy fish. Use cornmeal, whole wheat bread crumbs, or almond meal to coat fish fillets and then bake or skillet fry in a small amount of olive, avocado, or virgin coconut oil.

Sources

6 Healthy Ways to Celebrate Spring

Mon, 24 Mar 2025 17:32:23 GMT

Spring is a season of renewal that can inspire us to refresh our fitness routines. Here are six activities to help you celebrate the warmer weather while boosting your health.

Get to work in the yard

Landscaping, gardening, and lawn mowing are big calorie burners. A day of sprucing up the exterior of your home can easily blast the same calories you’d burn during your workout at the gym. Yard work also meets the criteria for counting towards the 30 minutes of daily exercise recommended for health. (See The Best Home and Garden Chores for Burning Calories for exercise ideas.)

Sign up for a fitness event

Training to compete in a fitness event encourages you to create an exercise plan with a purpose and a specific goal. A 5K race or triathlon are good choices, but consider thinking beyond a road race. Golf scrambles, sand volleyball leagues, disc golf, hikes, and dog walks all provide opportunities for fitness and can challenge your training in new ways.

Try a new recipe

Incorporating new recipes into your daily menus is necessary to avoid falling into a rut with healthy eating. The more exciting and flavorful your meals, the less likely you will be to stray from your healthy habits.

Buy new athletic shoes

Quality athletic shoes are important for exercise safety, and trying a new pair can motivate you to hit the gym. Old, worn-out shoes stress the joints, which can lead to injury. A new pair with a good fit designed for your choice of activity can help keep you safe and healthy. (See Athletic Shoes: A Buyers Guide.)

Join a weekend clean-up committee

Help keep your community clean by volunteering with a local committee to remove trash near the creek or refurbish an empty urban lot into a park or garden. These events get you moving, and research also shows a significant relationship between volunteering and good health. It can lead to greater overall satisfaction with life and reduced rates of depression.

Clean out the kitchen

An organized kitchen that is filled with nutritious foods makes healthy eating easy. Toss out any unhealthy snacks that have been tempting you. Organize whole grains and dry beans in clear containers so that you can find them quickly. Keep storage containers in one place to fill with single servings of leftovers for a grab-and-go lunch. If you need help with organizing and stocking your healthy kitchen, see The Healthy Kitchen Test and How to Select and Store Fruits and Vegetables.

Lightened Up Deviled Eggs

Mon, 24 Mar 2025 17:25:32 GMT

Lightened Up Deviled Eggs

Deviled eggs are a staple for spring parties and picnics, but they are often high in unhealthy fat, cholesterol, and sodium. This version uses fewer egg yolks and adds non-fat yogurt to reduce saturated fat and cholesterol. Herbs and spices add flavor to the filling without excess salt.

Nutrition Facts

Serving Size 2 egg halves (1/4 recipe)

Amount Per Serving

Calories

% Daily Value

Total Fat 2.3g

4%Saturated Fat 0.8g

Trans Fat 0g

31%

Cholesterol 93mg

Sodium 128mg

Total Carbohydrate 1.2g

Dietary Fiber 0.1g

Total Sugars 0.7g

Includes 0g Added Sugars

Sugar Alcohols 0g

Protein 6.3g

Vitamin D 0.4mcg

Calcium 29mg

Iron 0.2mg

Potassium 86mg

Vitamin A 34.7mcg

Vitamin C 0.1mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

1.1 Net Carbs Per Serving

Yield: 8 egg halves

Preparation time: 15 minutes

Ingredients

4 large, hard-boiled eggs
¼ cup non-fat, plain Greek yogurt
½ tsp chopped fresh chives + plus extra for garnish
½ tsp chopped fresh dill
1/8 tsp hot or sweet smoked paprika
1/8 tsp fine ground sea salt
Pinch of ground black pepper

Directions

Carefully cut the hard-boiled eggs in half. Gently remove the yolks. Place two yolks in a small bowl and discard the other two. Place the egg whites cut side up on a serving plate.
Add the yogurt, chives, dill, paprika, salt, and pepper to the two egg yolks. Use a fork to smash the yolks and stir the ingredients. Stir for about 30 seconds until smooth and blended.
Transfer the filling to a pastry bag with a star tip or to a zip-lock bag with the bottom corner cut off. Pipe equal filling into each egg where the yolk was held. Sprinkle with any remaining chives and serve.

Common Weight Loss Mistakes

Wed, 19 Mar 2025 21:51:01 GMT

Struggling to lose weight and not achieving your goals can be frustrating. Here are eight common weight loss mistakes you might be making, along with tips on how to avoid them.

Focusing only on diet and exercise

Diet and exercise are important components of the weight-loss equation, but they are not the only factors to consider. Stress levels and sleep patterns also significantly influence your success. One study found that individuals who reported low stress levels and slept between six to eight hours per night were more likely to achieve a weight loss goal of 10 pounds.

When we experience stress, the body releases hormones such as adrenaline, corticotropin-releasing hormone (CRH), and cortisol. Adrenaline and CRH can temporarily suppress appetite, while cortisol actually increases appetite and has a longer-lasting effect after a stressful event. Research indicates that people who get less than six hours of sleep per night tend to have elevated cortisol levels. Additionally, insufficient sleep leads to an increase in the hormone ghrelin (boosts appetite), and a decrease in leptin (suppresses appetite).

All or nothing

A healthy lifestyle is not an all-or-nothing approach. A single setback shouldn’t lead to a downward spiral of overeating and missed workouts. Healthy habits — like eating nutritious foods, controlling portion sizes, and exercising regularly — should be integrated into the natural ups and downs of life. For instance, if you indulge in dessert at a dinner party, you can adjust by reducing your calorie intake at the following meals. If a late meeting causes you to skip your workout on Monday, don’t let that derail you for the rest of the week. Instead, consider adding an extra 10 minutes of exercise from Tuesday to Friday to make up for it.

Not eating enough

Many weight loss plans often involve drastically cutting calories or skipping meals. However, these practices can lead to excessive hunger, which may result in overeating. The American College of Sports Medicine (ACSM) provides important nutrition and weight loss guidelines stating that women should consume no fewer than 1,200 calories per day, while men should not consume fewer than 1,700 calories per day. Failing to meet these minimums can negatively impact bodily functions and metabolism.

Drinking your calories

Research indicates that we often do not adjust our calorie intake to account for the calories in beverages. For example, if you consume a 250-calorie sweetened coffee instead of having a snack, you are unlikely to reduce the calories in your lunch or dinner to offset that extra intake. The consumption of high-calorie drinks — such as energy drinks, alcohol, coffee, soda, and juice — can cause your daily calorie intake to increase, making weight loss more challenging. It's important to keep a record of all the drinks you consume, along with any extras you add, such as cream, sugar, or flavored syrups. Additionally, remember that even occasional sips throughout the day contribute to your overall calorie count.

Underestimating portion sizes

When following a weight loss plan, it's important to weigh or measure your food to understand what a healthy portion size looks like. This knowledge will make it easier to estimate your portions accurately when you're eating out. Additionally, you can use common household items to help estimate your food intake. (See Tips for Estimating Serving Sizes)

Forcing yourself to love an exercise

There are countless forms of physical activity, so there's no need to force yourself to enjoy one that isn't a good fit for you. Just because you've heard that indoor cycling burns a lot of calories or your best friend loves kickboxing doesn't mean these classes will work for you. When starting out, try as many options as possible, and don’t limit yourself to the gym. A weekly exercise routine can include a variety of activities like 30 minutes of jumping on the trampoline with your kids, a 60-minute family bike ride, 45 minutes of yard work, 60 minutes of yoga in your living room, and a 30-minute swim. Embrace what you enjoy!

Faith in the fads

It’s easy to be drawn in by the appeal of quick-fix diets and supplements. However, despite their claims, the most effective way to achieve lasting weight loss is through a healthy lifestyle that includes a balanced diet and regular exercise. Eliminating entire food groups, following detox diets, or relying on diet pills will not lead to sustainable success. These methods are not effective in the long run, and any weight lost is likely to come back.

Expecting too much, too soon

Weight loss is a gradual process. In the first week or two, you might experience a quick drop in weight primarily due to water loss. However, as you start to lose fat, the changes on the scale may slow down. Don't get discouraged by this! Experts recommend aiming for a weight loss of no more than two pounds per week to ensure it's healthy and sustainable long-term. Stay committed; time will pass, and before you know it, you'll reach your goal weight.

Roasted Rainbow Carrots and Fennel

Mon, 10 Mar 2025 21:54:20 GMT

Carrots are rich in beta-carotene, an antioxidant that improves eye health. In this recipe, colored carrots are roasted with fiber-rich fennel for a comforting side dish perfect for spring holidays.

Nutrition Facts

Serving Size 1/5 recipe

Amount Per Serving

100

Calories

% Daily Value

Total Fat 4.3g

2%Saturated Fat 0.5g

Trans Fat 0g

Cholesterol 0mg

Sodium 193mg

Total Carbohydrate 15.2g

16%

Dietary Fiber 4.6g

Total Sugars 7.4g

Includes 0g Added Sugars

Sugar Alcohols 0g

Protein 1.9g

Vitamin D 0mcg

Calcium 61mg

Iron 0.8mg

12%

Potassium 544mg

91%

Vitamin A 817.4mcg

16%

Vitamin C 14mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

10.6 Net Carbs Per Serving

Yield: 5 servings

Preparation time: 10 minutes

Baking time: 30 minutes

Ingredients

8 medium carrots, any color, peeled and sliced
1 bulb fennel, sliced
1 medium onion, sliced
2 cloves garlic, minced
1 ½ tbsp olive oil
¼ tsp fine-ground sea salt
1/8 tsp ground black pepper

Directions

Preheat the oven to 425 degrees Fahrenheit.
Place the carrots, fennel, onion, and garlic in a large bowl. Add the oil, salt, and pepper and toss to coat the vegetables.
Spray a baking sheet with non-stick cooking spray. Arrange the vegetables in a single layer on the baking sheet.
Bake for 15 minutes. Remove from the oven and stir. Return to the oven and bake for 10 to 15 additional minutes until the vegetables are browned and the carrots are tender. Serve warm.

How to Lose Weight: Diet or Exercise?

Mon, 10 Mar 2025 21:53:55 GMT

Reducing calorie intake or increasing exercise can help with weight loss, but research shows that combining both methods is much more effective.

While reducing calories alone has a slight advantage over exercising for weight loss, exercise is beneficial for maintaining that weight loss. Research indicates that those who successfully keep off lost weight tend to be regular exercisers.e regular exercisers.

Combining dietary changes with exercise can also help you feel less deprived. Weight loss occurs when you take in fewer calories than you burn. By exercising, you create a larger calorie deficit for weight loss.

To lose one pound per week, you will need to create an average calorie deficit of 500 calories per day. While you can cut 500 calories from your diet, a better approach may be to burn 250 extra calories and cut your food intake by 250 calories. You will likely feel less overwhelmed and more energetic with this approach. This will increase your likelihood of sticking with your new healthy habits.

See also

Dangers of Using Only Diet or Exercise for Weight Loss

20 Superfoods to Eat Now

Mon, 10 Mar 2025 21:48:36 GMT

While there is no universally accepted definition for superfoods, health professionals generally agree that these foods are rich in antioxidants, vitamins, minerals, and phytonutrients (natural, disease-fighting compounds). Here are a few delicious superfoods to start eating now:

Apples: Apples contain soluble fiber, which helps lower cholesterol levels, and insoluble fiber, which is essential for a healthy digestive system. This fruit is also a source of the antioxidant quercetin, known for its anti-inflammatory properties.

Almonds: These nuts are high in heart-healthy monounsaturated fat. They are also a source of the trace minerals manganese and copper, which are essential for energy production.

Avocados: Avocados contain five different types of anti-inflammatory nutrients and are rich in carotenoids.

Barley: The dietary fiber in hulled barley supports healthy bacteria in the intestine. It also contains selenium, a powerful antioxidant that helps prevent cancer and heart disease.

Beets: The betalins in beets are phytonutrients known to have antioxidant and anti-inflammation properties.

Black Beans: Three different antioxidants, called anthocyanins, give black beans their dark color. These beans also contain kaempferol, another antioxidant that reduces the risk of heart disease and cancer.

Blueberries: Ranked as one of the top food sources for antioxidants. Research shows blueberries contain at least 15 beneficial phytonutrients.

Cinnamon: The essential oils in cinnamon bark have been found to reduce inflammation and help control blood sugar. These oils are also antimicrobial, preventing the growth of unhealthy bacteria.

Garlic: Sulfur compounds in garlic can reduce the oxidative stress that leads to blood vessel damage. These compounds have also been found to reduce triglycerides, total cholesterol levels, and blood pressure.

Kale: Researchers have identified over 45 flavonoids (a type of phytonutrient) in kale. As a result, kale has been found to reduce the risk of over five types of cancer and support the body’s natural detox system.

Lentils: Lentils are a good source of folate and magnesium, which help to promote heart health. They are also loaded with fiber.

Oranges: Citrus fruits contain vitamin C, but oranges also contain the phytonutrient hesperidin, which can reduce blood pressure and cholesterol. Additionally, oranges contain limonoids, which have been shown to protect against six types of cancer.

Red Cabbage: Cabbage contains a compound called sinigrin that has been shown to protect against bladder, colon, and prostate cancers. Red cabbage has an added benefit due to anthocyanins, which act as antioxidants that protect against heart disease and cancer.

Sauerkraut: Fermented foods such as sauerkraut contain probiotics (live organisms in food and supplements that benefit health). Probiotics are associated with improved digestion and intestinal health. Sauerkraut is also full of vitamins that may help prevent infection.

Spinach: Researchers have identified over 12 flavonoids in spinach that are anti-inflammatory and anti-cancer. This leafy green is also packed with antioxidants, including beta-carotene, manganese, and vitamins C and A.

Sweet Potatoes: Orange-flesh sweet potatoes are rich in the antioxidant beta-carotene, and purple-flesh sweet potatoes contain the antioxidant anthocyanin. Research shows sweet potatoes help regulate blood sugar.

Tomatoes: The numerous phytonutrients in tomatoes are associated with decreased total cholesterol, decreased LDL cholesterol, decreased triglycerides, and a reduced risk of cancer. More recently, the antioxidant lycopene has been linked to improved bone health.

Turmeric: Found in curry powders and yellow mustard, turmeric contains curcumin, which is as effective for reducing inflammation as some over-the-counter medications.

Walnuts: They are well-known as a source of omega-3 fatty acids, but walnuts also contain phytonutrients rarely found in other foods. Walnuts have been found to protect against heart disease, type 2 diabetes, and some cancers.

Yogurt: Like sauerkraut, yogurt is a fermented food. Yogurts containing live and active cultures act as probiotics, which may improve intestinal problems such as lactose intolerance and irritable bowel syndrome.

Sources

Fruit and Nut Breakfast Quinoa

Tue, 04 Mar 2025 20:46:01 GMT

Quinoa makes for a nutritious breakfast, providing plant-based protein, fiber, and a subtle sweetness typical of cereals. This filling meal will energize and satisfy you, helping you avoid mid-morning cravings.

Nutrition Facts

Serving Size 1 bowl

Amount Per Serving

273

Calories

% Daily Value

10%

Total Fat 6.2g

2%Saturated Fat 0.4g

Trans Fat 0g

Cholesterol 0mg

Sodium 6mg

16%

Total Carbohydrate 48.3g

20%

Dietary Fiber 5.5g

Total Sugars 10.5g

Includes 4.4g Added Sugars

Sugar Alcohols 0g

Protein 5.8g

Vitamin D 0mcg

Calcium 15mg

16%

Iron 2.8mg

11%

Potassium 501mg

Vitamin A 22.5mcg

Vitamin C 1.1mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

42.8 Net Carbs Per Serving

Yield: 1 serving

Prep time: 5 minutes

Cook time: 20 minutes

Ingredients

¼ cup dry quinoa, rinsed and drained
2 dried apricots, chopped
1 tbsp dried unsweetened cranberries, chopped
2 tsp chopped unsalted pecans
1 tsp pure maple syrup
¼ tsp ground cinnamon
Pinch of ground nutmeg

Directions

Heat a small saucepan on medium-high and add the quinoa. Toss the grains in the pan for 1 minute to lightly toast them. Add ½ cup water and bring to a boil.
Cover, reduce the heat to medium, and simmer for 12 to 15 minutes until almost all the liquid is absorbed. Remove from the heat and let stand for 5 minutes.
Transfer to a bowl and stir in the apricots, cranberries, pecans, maple syrup, cinnamon and nutmeg.

Serve warm or at room temperature.

4 Benefits of Weight Machines

Tue, 04 Mar 2025 17:01:09 GMT

Strength training is a core fitness component that can be accomplished in several ways. Whether you are a beginner or a pro, here are several reasons weight machines might be a good option for you.

Proper form

When properly set up, weight machines keep your body aligned throughout the exercise. Machines can also be adjusted to help increase your range of motion without risking moving beyond what is safe for your flexibility. When starting out, take advantage of tours and consultations with fitness staff. They are there to show you how to set up machines for your specific needs to keep you safe and make your workout more effective.

Consistency

Seat and lever adjustments on machines are easy to track. You can make notes on the adjustment settings to know the equipment is set up correctly for a consistent session each time you work out. This allows you to focus on gradual weight increases.

Small increases in weight

The key to building strength is gradually increasing the weight you lift. As you continue to challenge your muscles, they will grow stronger. With free weights, you may be forced to increase your weight by ten pounds when you move to the next set of weights. Depending on your exercise level, a jump that big may be too challenging. Many weight machines have attachments that can be placed on the weight stack, allowing you to increase your resistance by only a pound or two at a time. This more gradual approach may be a better fit for you and your progress.

Exercising alone

As you increase strength, the weight you lift will also increase. When working with free weights, lifting heavy weights requires a spotter to assist if you get stuck lifting a weight. Machines are safer if you want to lift heavier weights and a spotter isn't available.

Stretches for Tight Hips

Tue, 04 Mar 2025 16:48:23 GMT

Kneeling Hip Stretch

Activities ranging from sitting all day to running can lead to tightness in the hips. These stretches can help ease tension and improve your range of motion. Perform the stretches 2 to 3 times and hold each for 20 to 30 seconds.

Kneeling Hip Stretch

Stand in a lunge position with your right foot forward. Lower your left knee down to the ground. Place both hands on your right knee and gently shift your weight forward so that you feel a stretch through the left hip and thigh. Repeat with the opposite leg.

Kneeling Reach

Similar to the kneeling hip stretch, start in a lunge position with your right foot forward. Raise your left arm overhead and gently bend your torso to the right. You will feel the stretch from your arm down your side and through your left hip. Switch sides to stretch the right hip.

Seated Crossover

Sit in a chair and cross your right foot over your left knee. Your ankle should rest on the top of your left knee, and your shin should be as parallel to the floor as possible. The more flexible you are, the more parallel the shin will be. Gently press the right knee towards the floor and bend forward to feel the stretch in the right hip. Repeat with the left leg.

Lying Crossover

Lie on your back with your arms extended to the sides and palms up. Bend your knees and place your feet flat on the floor. Cross your legs with your right knee over your left. Twist at the torso to lower both legs to the ground on the left. Slowly return to the center and lower both legs to the ground on the right. Return to start. Cross your legs with the left knee over the right and repeat.

Sources

National Academy of Sports Medicine - Top Three Postural Problems

Strawberry Muffins

Mon, 24 Feb 2025 16:13:13 GMT

Muffins make a quick breakfast when you are on the go, but store-bought varieties are often loaded with calories and saturated fat. You can make a healthier muffin when you prepare them at home. This muffin's applesauce and mashed strawberries reduce the need for sugar and oil, and whole wheat flour adds fiber to make them more filling.

Nutrition Facts

Serving Size 1 muffin (1/6 recipe)

Amount Per Serving

130

Calories

% Daily Value

Total Fat 1.6g

2%Saturated Fat 0.5g

Trans Fat 0g

24%

Cholesterol 72mg

12%

Sodium 268mg

Total Carbohydrate 25.4g

11%

Dietary Fiber 3g

Total Sugars 9.7g

16%

Includes 8g Added Sugars

Protein 4.1g

Alcohol 0.1g

10%

Vitamin D 2mcg

Calcium 93mg

Iron 1.2mg

Potassium 129mg

Vitamin A 30mcg

10%

Vitamin C 9.3mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

22.4 Net Carbs Per Serving

Yield: 6 muffins

Preparation time: 15 minutes

Bake time: 20 minutes

Ingredients

½ cup sliced fresh strawberries, mashed
¼ cup unsweetened applesauce
2 large eggs
¼ cup raw sugar
½ tsp pure vanilla extract
2 tsp baking powder
¼ tsp fine-ground sea salt
1 cup whole wheat flour

Directions

Preheat the oven to 350 degrees Fahrenheit. Spray a standard 6-muffin baking tin with non-stick cooking spray.
In a medium bowl, stir the mashed strawberries and applesauce. Stir in the egg until all ingredients are mixed. Stir in the raw sugar and vanilla extract.
Add the baking soda and salt. Stir well until the baking soda is completely dissolved and no white clumps remain.
Fold in the flour and mix just until all ingredients are incorporated into a batter. Transfer the batter to the muffin tin, filling each slot equally.
Bake for 18 to 20 minutes, or until a toothpick inserted into the center of the muffins comes out clean. Let cool for 5 minutes, remove from the muffin tin, and serve warm, or transfer to a wire rack to cool completely.

How to Gradually Increase Physical Activity

Mon, 24 Feb 2025 15:58:06 GMT

Your motivation soars when you first commit to a healthy lifestyle, but jumping into challenging workouts without training can put you at risk for burnout and injury. Here are a few ways to slowly build your fitness to reach your long-term goals.

Time

Tracking your exercise duration makes it easy to add more physical activity gradually. The American College of Sports Medicine recommends at least 150 minutes of moderate-intensity physical activity per week. The time can be broken into segments of at least 10 minutes spread throughout the week.

If you are new to exercise, 10 minutes at a time may be all you can handle. Don’t get discouraged if you can’t complete a 30-minute walk immediately. Start with a duration that is challenging but does not leave you exhausted. After two weeks, try adding a minute to each session. If that is too much, add 30 seconds. If it’s too little, try adding two minutes. Stick with that time for a week or two and then use the same process to add more time.

Distance

If your goal is to compete in a road race, distance is likely your top priority. Whether walking, running, or biking, begin with a comfortable distance that takes at least ten minutes to complete. You might start with a mile walk or run. Each week, gradually increase your total distance by about ten percent. This amount is recommended to limit injury as your fitness improves.

Intensity

The intensity of exercise can significantly change your fitness level. Intensity applies to all types of exercise and it can be adjusted in many ways. With strength training, it may involve the amount of weight lifted, the speed of the repetition, or the rest time between sets. During cardiovascular exercise, the intensity can be varied by speed, incline, and resistance.

Begin with a comfortable intensity until you become familiar with an exercise. Then, begin to adjust the intensity so that the exercise challenges you more. For example, increase the weight of your dumbbells or add intervals to a treadmill walk by increasing your speed or incline. These changes will give you the ability to exercise harder and longer.

8 Ways to Cut 100 Calories at Every Meal

Mon, 24 Feb 2025 15:43:59 GMT

When trying to lose weight, small changes sometimes make a big difference. Here are easy ways to cut at least 100 calories from your meals to help you reach your weight loss goal.

Choose one side item.

Many restaurant entrées are paired with two sides, but one side is often more than enough. A side of mac & cheese can have upwards of 280 calories, mashed potatoes with gravy have about 200 calories, and wild rice pilaf has 180 calories.

Drizzle, don’t dip.

Save calories by cutting out the extras that go with your favorite foods. A one-ounce serving of blue cheese sauce for buffalo wings has 150 calories. Cheese sauce for your breadsticks has about 110 calories in a quarter cup, and a single serving of queso for your chips has about 100 calories. If you cannot go without it, reduce how much you use by drizzling a little on your food instead of dipping.

Leave off the whipped cream.

When you order an item that comes with whipped cream, ask the kitchen to leave it off. Two tablespoons of whipped cream can have 100 calories, and many restaurants pile on much more than that. Ordering no-whip can make the difference between a treat and a calorie nightmare.

Limit tastings.

Cooking for yourself is the best way to control your calorie intake, but watch out for bites and nibbles as you cook. If you eat half of a roll when it comes out of the oven (65 calories), then taste an eighth of a cup of the bowtie pasta (25 calories), and follow that up with a tablespoon of chocolate chips before you add them to the cookie dough (70 calories), you have added 160 extra calories.

Rethink the dinner roll.

Dinner rolls are unnecessary if your meal already contains plenty of calories and carbohydrates (like pasta or mashed potatoes). Passing on one small dinner roll with a half tablespoon of butter will save you 179 calories.

Skip the sweet tea.

A 21-ounce serving of sweet tea contains about 180 calories. Instead, make your own slightly fruit-flavored tea with unsweetened iced tea and two ounces of pomegranate juice for only 38 calories.

Limit dressing and cheese on salads.

Salads can serve as nutritious, low-calorie meals, but going overboard with dressing and cheese can easily double the calories. Three tablespoons of ranch dressing with three tablespoons of cheddar cheese contain 280 calories. If you can limit yourself to two tablespoons of dressing and one tablespoon of cheese, you'll save 158 calories and 4.3 grams of saturated fat.

Use less cooking oil.

Cooking oil contains 120 calories per tablespoon. Many recipes include more than you really need. Try cutting back a half to one full tablespoon, and you will likely still have a delicious dish.

Spinach Salad with Mandarin Vinaigrette

Mon, 17 Feb 2025 21:45:08 GMT

Spinach Salad with Mandarin Vinaigrette

This salad is full of spinach that provides vitamins A, C, and K. The dressing is made with heart-healthy olive oil and the juice of fresh mandarin oranges, which adds even more vitamin C. Serve it as a starter or as a side with grilled salmon or roasted tofu.

Nutrition Facts

Serving Size 1 salad (1/4 recipe)

Amount Per Serving

240

Calories

% Daily Value

30%

Total Fat 19.2g

14%Saturated Fat 2.8g

Trans Fat 0g

Cholesterol 0mg

Sodium 164mg

Total Carbohydrate 15.1g

10%

Dietary Fiber 2.7g

Total Sugars 7.4g

Includes 0g Added Sugars

Sugar Alcohols 0g

Protein 4.4g

Vitamin D 0mcg

Calcium 79mg

12%

Iron 2.2mg

11%

Potassium 499mg

25%

Vitamin A 229mcg

33%

Vitamin C 30.1mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

12.5 Net Carbs Per Serving

Yield: 4 servings

Preparation time: 15 minutes

Ingredients

Dressing:

2 cloves garlic, minced
2 ½ tbsp fresh mandarin orange juice
4 tbsp extra virgin olive oil
¼ tsp fine-ground sea salt
1/8 tsp ground black pepper
1/8 tsp ground ginger

Salad:

6 cups fresh spinach
1 cup diced cucumber
3 fresh pearl onions, sliced
1/3 cup raw cashews
2 mandarin oranges, peeled and segments chopped

Directions

Add the garlic to a small dish and stir in the orange juice. Whisk in the olive oil. Add the salt, pepper, and ginger, and whisk for about 30 seconds until all ingredients are combined.
Place the spinach in a large serving bowl. Top the spinach with cucumber, onion slices, cashews, and mandarin orange segments. Pour the dressing over the salad and toss to coat before serving.

10 Easy Ways to Eat More Fruits and Vegetables

Mon, 17 Feb 2025 18:14:12 GMT

Here are 10 easy ways to fill your plate with more fruits and vegetables:

Eat vegetables for breakfast. Vegetables first thing in the morning may feel strange if you typically eat yogurt and cereals, but there are many delicious ways to squeeze them in. When your scrambled egg is almost cooked, stir in a ½ cup of chopped spinach (102 calories). Create a breakfast sweet potato hash by cooking 1 cup of chopped kale and a ¼ cup of chopped onion in a ½ tablespoon of olive oil. Stir in 3/4 cup of peeled and chopped baked sweet potato (245 calories).
Add vegetables to your smoothie. Don’t fear the color or the flavor. A cup of fresh kale or spinach added to a berry smoothie brings out an unexpected, surprisingly delicious taste. A few slices of fresh cucumber taste great when blended into smoothies with pineapple or ginger.
Never snack without them. Always include a fruit or vegetable with your snacks. Want some nuts? Add half of an apple or a handful of carrot sticks. Want yogurt? Eat some berries with it.
Always load your sandwiches. Whether your sandwich is stacked with turkey or spread with hummus, load it with fruits and vegetables. Think beyond lettuce and tomato, and add fresh pineapple, apple, avocado, arugula, shredded cabbage, mushrooms, or red peppers.
Set a minimum number for your salads. Vow never to make a salad with fewer than five fruits and vegetables. You will get more nutrients and flavor than the standard lettuce-only version. Add chopped bok choy, kale, napa cabbage, green onions, broccoli, cooked sweet potato, grapes, or mango.
Use them as a base. Take a break from grains, and serve all your main courses over fruits and vegetables. Grilled fish is delicious over a fruit salsa. Chicken breasts can be served on a bed of sautéed kale seasoned with curry powder. Bell peppers and tomatoes can be hollowed and stuffed with cold beans and grain salads.
Incorporate purées during cooking. Vegetable purees will make dishes rich and thick while adding nutritional value. Add a cup of puréed potatoes or cauliflower to vegetable soups. Stir a ¼ cup of puréed sweet potato or pumpkin into your oatmeal. A cup of butternut squash purée adds rich flavor to marinara sauces and chili.
Stretch your servings. Vegetables can make a meal go much further. Add diced bell peppers, onion, zucchini, and eggplant to ground meat dishes, or double the chopped vegetables in pasta salads to reduce the calories and serve more people.
Look to other cultures for inspiration. Asian and Indian cuisines are rich in fruits and vegetables. You can incorporate ideas from these cooking styles to create new meal combinations.
Don’t pass on dessert. Fruit is ideal for satisfying your sweet tooth. Try slicing half of a banana and drizzling it with a tablespoon of melted semi-sweet chocolate chips (130 calories), or choose one cup of fresh strawberries with your chocolate (118 calories).

Eating to Build Muscle

Mon, 17 Feb 2025 17:53:35 GMT

Whether you want to build more muscle or maintain it as you shed pounds, the foods you eat are as important as your workouts.

Don't skimp on calories.

The number of calories you need will depend on whether your goal is to bulk up or lose pounds. In both cases, eating enough calories is essential. Nutrient-dense calories will give your body the necessary fuel to repair and build muscle tissue. When trying to lose weight, dropping below the minimum safe calories set by MyFoodDiary could cause a breakdown and loss of muscle tissue.

Learn more about calories

Eat enough protein.

Your daily protein intake should not drop below 0.35 grams per pound of lean body mass (your weight minus excess fat). If your protein sources are primarily plant-based, you shouldn't fall below 0.4 grams per pound. Bodybuilders should try to stay above 0.5 grams per pound. You should also avoid going overboard with your protein consumption since too much can stress your kidneys and liver. Assuming your kidneys and liver are healthy, staying under 1.6 grams of protein per lean body mass is probably safe.

Learn more about protein

Get the timing right.

Spread your protein intake throughout your day. Add an egg or grilled fish to salads, stir roasted tofu and beans into rice, add nut butter to fresh fruit, and top oatmeal with seeds. If your goal is to lose fat and maintain muscle mass, spreading out your protein intake will keep you feeling full throughout the day. If your goal is to build muscle mass, the timing of your food intake becomes more important. Within 30 minutes of your workout, eat a snack or meal balanced in proteins and carbohydrates to boost muscle tissue growth.

Additional Reading

Academy of Nutrition and Dietetics — Building Muscle on a Vegetarian Diet

Oatmeal Banana Pancakes

Tue, 04 Feb 2025 15:26:47 GMT

Oatmeal Banana Pancakes

Make a sweet and filling breakfast without added sugar. Banana adds so much natural sweetness to these pancakes that you won’t need a drip of high-calorie syrup to enjoy them. Ground oats make them filling and full of heart-healthy fiber.

Nutrition Facts

Serving Size 1 pancake (1/5 recipe)

Amount Per Serving

117

Calories

% Daily Value

Total Fat 2g

2%Saturated Fat 0.4g

Trans Fat 0g

14%

Cholesterol 43mg

Sodium 169mg

Total Carbohydrate 20.9g

10%

Dietary Fiber 2.8g

Total Sugars 4.4g

Includes 0g Added Sugars

Protein 4.3g

Vitamin D 0.4mcg

Calcium 92mg

Iron 1.2mg

Potassium 213mg

Vitamin A 28mcg

Vitamin C 2.7mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

18.1 Net Carbs Per Serving

Yield: 5 pancakes

Preparation time: 10 minutes

Cooking time: 10 minutes

Ingredients

1 cup dry old-fashioned rolled oats
1 medium banana, mashed
1 large egg
¼ tsp pure vanilla extract
¼ tsp ground cinnamon
1 tsp baking powder
1/8 tsp fine-ground sea salt
2 tbsp whole wheat flour
5 tbsp non-fat milk
Chopped banana for serving (optional)

Directions

Place the oats in a small food processor and pulse until they are ground fine and resemble coarse flour.
In a medium bowl, stir together the banana and egg for about 1 minute until blended.
Stir in the vanilla and cinnamon. Next, add the baking powder and sea salt. Stir well.
In a small bowl, stir the oats and whole wheat flour. Gradually add these dry ingredients a little at a time as you stir. Finally, fold in the milk to form a loose batter.
Preheat a medium skillet or griddle sprayed with non-stick cooking spray over medium-high heat. Add ¼ cup of the batter to the skillet for each pancake. Cook for 1 ½ to 2 minutes or until the edges begin to brown and the pancake bubbles. Flip and cook an additional 1 ½ to 2 minutes.
Serve warm with chopped bananas, if desired.

Understanding Phytonutrients

Mon, 03 Feb 2025 16:58:21 GMT

Phytonutrients, or phytochemicals, are special plant nutrients that boost health and protect against disease. While there are many classes and types of phytonutrients, you should pay special attention to a few.

Anthocyanins

Anthocyanins are flavonoids that give fruits and vegetables a deep red, blue, or purple tone. They have been linked to the prevention of heart disease and cancer and may also improve cognitive function. Anthocyanins are found in berries, red grapes, purple eggplant, and red cabbage.

Carotenoids

Carotenoids are a group of phytochemicals with antioxidant activity that fight free radicals and reduce cell damage. Carotenoids can be found in carrots, collard greens, tomatoes, pumpkins, and cantaloupe.

Catechin

Catechins are flavonols linked to a reduced risk of heart disease, stroke, and some cancers. This flavanol may also help lower blood cholesterol. Catechins are most often associated with tea but can also be found in coffee and chocolate.

Quercetin

Quercetin is a flavonoid that acts as an antioxidant with anti-inflammatory properties. Research shows it may help protect against heart disease and cancer. Its anti-inflammatory properties may also help reduce the symptoms of allergies. Quercetin is found in apples, berries, citrus fruits, onions, olive oil, and parsley.

Sulfides

Sulfides are a group of sulfur-containing compounds responsible for the pungent flavor of some foods. Research has linked these compounds to better blood pressure control and a decrease in LDL (bad) cholesterol. Sulfides are found in allium vegetables such as garlic, onions, leeks, and scallions.

Sources

Oregon State University Linus Pauling Institute - Carotenoids

Common Exercise Myths

Mon, 03 Feb 2025 16:52:02 GMT

Science-based recommendations for exercise are constantly changing as new research is revealed. As a result, it's easy for old beliefs and unsupported claims to make their way to consumers. The best exercises are the ones you enjoy and do, so find a plan that works for you and watch out for these common exercise myths.

An effective workout requires special equipment.

Companies will try hard to convince you that you need the latest fitness product to ensure an effective workout, but this isn’t true. All you need is a quality pair of athletic shoes and clothing you can comfortably move in. If you want to invest more, consider a stopwatch, hand weights, and a mat for floor work. You can design an at-home circuit workout using your body weight that is equally as effective as a workout you would get at the gym. Jogging, jumping, and marching boost your heart rate, and your body weight can be used as resistance in many strength training exercises.

Only long workouts will improve your fitness.

You don’t have to put in hours of exercise each day to see results. Research supports that shorter, high-intensity workouts can improve fitness, blood pressure, cholesterol, and insulin sensitivity. They can also reduce abdominal fat and total body weight.

To get results, alternate high and low-intensity intervals for at least 20 minutes. The American College of Sports Medicine recommends that high-intensity intervals be performed at 80 to 90 percent of your max heart rate for 5 seconds to 8 minutes. Recover with intervals working at only 40 to 50 percent of your max heart rate. These workouts can be challenging, so find a starting place that matches your fitness level. Also, lower-intensity exercise should be incorporated at other times throughout the week to allow for adequate recovery.

Do cardio before strength training (or strength training before cardio).

Don’t get caught up on recommendations to perform your cardiovascular exercise or strength training first. There are valid, evidence-based arguments to support both sides, and many experts agree that it depends on your goals and personal preferences.

If you have a clear goal of improving your endurance or building strength, do the activities that support those goals first — wearing out your muscles with a long cardio session before strength training could prevent you from lifting to your full potential and vice versa. Otherwise, do what works best for you. You might find it wise to do what you like the least first. This may prevent you from skipping out early and neglecting a beneficial activity that isn’t your favorite.

Exercise at the same time every day.

Those who exercise in the morning are often more successful at sticking with a program because they get their workout in before other duties push exercise to the back burner. Others succeed with lunchtime workouts or evening gym sessions to unwind from a long day. The best time to exercise is a time that works for you and your schedule. While creating a habit of working out at the same time each day can be helpful for some people, don’t let the necessity of a schedule get in the way of a workout. If you have to miss your morning workout, it’s not a reason to give up on exercise altogether. Squeeze in 20 minutes at lunch or after work.

Sources

American College of Sports Medicine - High-intensity Interval Training

Toasted Sesame Green Beans

Mon, 27 Jan 2025 21:19:01 GMT

Green beans provide fiber, B vitamins, and antioxidants. They make a quick, easy side dish to pair with your favorite entrees. This recipe gives fresh green beans a roasted, nutty flavor and cooks quickly so the beans stay crispy and flavorful.

Nutrition Facts

Serving Size 1/6 recipe

Amount Per Serving

Calories

% Daily Value

Total Fat 2.2g

2%Saturated Fat 0.3g

Trans Fat 0g

Cholesterol 0mg

Sodium 86mg

Total Carbohydrate 5.4g

10%

Dietary Fiber 2.7g

Total Sugars 2.4g

Includes 0g Added Sugars

Sugar Alcohols 0g

Protein 1.9g

Vitamin D 0mcg

Calcium 50mg

Iron 0.7mg

Potassium 252mg

Vitamin A 29mcg

Vitamin C 5.8mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

2.7 Net Carbs Per Serving

Yield: 6 servings

Preparation time: 10 minutes

Cooking time: 10 minutes

Ingredients

½ tbsp olive oil
2 cloves garlic, minced
1 lb. fresh green beans, stems trimmed
½ tsp dark sesame oil
½ tbsp black or white toasted sesame seeds
¼ tsp fine-ground sea salt

Directions

Heat the oil in a large skillet over medium-high. Add the garlic and cook for 1 minute.
Add the green beans to the pan and stir often to coat them in the oil and garlic. Reduce the heat slightly, if necessary, to prevent the garlic from burning. Cook for about 5 minutes, until the green beans are slightly tender but still crisp.
Remove from the heat and stir in the sesame oil, sesame seeds, and salt. Serve warm.

What Is a Paleo Diet?

Mon, 27 Jan 2025 21:00:16 GMT

The Paleo diet is an eating plan that mimics what was likely eaten during the Paleolithic era when our ancestors were hunters and gatherers.

The diet comprises foods that could be hunted or gathered, such as meat, poultry, fish, eggs, vegetables, fruits, nuts, and seeds. The belief behind this eating style is that foods like grains, legumes, and dairy are associated with the onset of chronic disease. Therefore, these foods are eliminated from the eating plan. The Paleo diet limits sugar and sodium intake because it does not allow processed or pre-made foods.

Not all Paleo diets are the same. Many people eat variations of the diet, stick to it only during the week, or incorporate free days to eat anything they want. Others follow the guidelines strictly.

Even critics of the diet recognize that there are benefits to reducing sugar and sodium, along with an increase in fruits, vegetables, and healthy fats from fish, nuts, and seeds. However, many health professionals are still concerned that excess meat increases saturated fat intake and that the diet limits nutrient-rich foods. According to the Academy of Nutrition and Dietetics, research still links the fiber from whole grains with a decreased risk for heart disease, cancer, and diabetes, and dairy may play a role in weight loss.

According to the Mayo Clinic, limited short-term clinical research conducted with small groups has shown that a Paleo diet may have moderate benefits compared to eating plans that include whole grains, legumes, and low-fat dairy. There is evidence of increased weight loss, improved glucose tolerance, better blood pressure control, and better appetite control.

More extensive, long-term studies are still needed. It’s possible that similar health benefits can be achieved with exercise and a balanced, healthy diet, eliminating the need for such severe food restrictions. Critics also argue that the basis of the diet may be oversimplified, leading to more confusion about healthy eating. Some archaeological research suggests that grains may have been present in the diets of our ancestors before the onset of farming. If this is true, it complicates the justification for eliminating them, which is associated with the Paleo diet.

As always, check with your doctor or a registered dietitian when exploring new eating plans. He or she can help you find the best eating style to give you the nutrients you need based on your health history and long-term fitness goals.

Sources

Academy of Nutrition and Dietetics - Should We Eat Like Our Caveman Ancestors?

Benefits of Citrus Fruits

Mon, 27 Jan 2025 20:57:42 GMT

Loaded with vitamins and minerals.

The vitamin C in citrus fruits is an antioxidant that protects cells from free radical damage. Vitamin C also improves the absorption of non-heme iron (iron from plant sources). Citrus fruits supply the B vitamin folate, which plays a role in energy production, growth and development, and may help protect against heart disease. These fruits are also a source of potassium, which is important for muscle function and balancing fluids and electrolytes.

Unique phytonutrients.

Citrus flavanones have been linked to a reduced risk of stroke in women and a reduced risk for cardiovascular disease. Liminoids in citrus fruits have been found to inhibit tumor growth. More research is needed to understand how these phytonutrients work to improve health and protect against disease. Many are found in the peel and inner white portions of the fruit, so eating whole fruits and using zest and peels as flavorings for cooking will help you get the most benefit.

Super easy snack.

Few foods are easier to grab on the go than a piece of citrus fruit. Oranges, mandarins, and tangerines are easy to pack, peel, and section for a snack. Peeling also slows you down and contributes to more mindful eating. Just remember that some citrus, like grapefruit, can interact with prescription medications. Be sure to check with your doctor if you take medications, especially those used to fight infections or treat high blood pressure, high blood cholesterol, or heart conditions.

Multiple uses.

Citrus is delicious by itself, and the whole fruit can be used in many meals and snacks. Fresh oranges, grapefruits, lemons, and limes make homemade juices more refreshing. Fruit sections can be blended into smoothies. Lean meats and roasted vegetables are delicious with a splash of fresh juice and citrus zest. Dry the peels of oranges, lemons, or tangerines and add them to loose-leaf tea before steeping.

Long storage.

Unlike many fruits that spoil quickly, citrus fruits have a long storage life, so you can stock up when they are on sale and enjoy them throughout the season. When refrigerated, oranges and mandarins stay fresh for about two weeks, lemons stay fresh for four weeks or more, and grapefruits and limes stay even longer, often five to six weeks.

Sources

CDC - Folic Acid: Facts for Clinicians

Chocolate Scones

Wed, 22 Jan 2025 16:36:15 GMT

Low-sugar, whole wheat chocolate scones

These scones provide a sweet breakfast treat that will cure a chocolate craving without ruining your eating plan. They are made with whole wheat flour for extra fiber and slightly sweetened with raw sugar and dark chocolate chips. They are a healthier option compared to store-bought scones, which can contain as many as 500 calories and 22 grams of fat.

Nutrition Facts

Serving Size 1 scone (1/8 recipe)

Amount Per Serving

162

Calories

% Daily Value

11%

Total Fat 7.1g

22%Saturated Fat 4.5g

Trans Fat 0g

Cholesterol 16mg

Sodium 172mg

Total Carbohydrate 23.1g

11%

Dietary Fiber 3.1g

Total Sugars 8.1g

13%

Includes 6.5g Added Sugars

Sugar Alcohols 0g

Protein 3.4g

Vitamin D 0.4mcg

10%

Calcium 136mg

Iron 1.4mg

Potassium 161mg

Vitamin A 66.7mcg

Vitamin C 0.3mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

20.1 Net Carbs Per Serving

Yield: 8 scones

Prep time: 10 minutes

Bake time: 17 minutes

Ingredients

1 ¼ cups whole wheat flour
3 tbsp raw sugar
2 tbsp unsweetened cocoa powder
2 tsp baking powder
1/8 tsp fine-ground sea salt
¼ cup cold unsalted butter, cubed
½ cup + 1 tbsp fat-free milk
2 tbsp dark chocolate chips

Directions

Preheat the oven to 400 degrees Fahrenheit.
In a medium bowl, stir together the flour, cocoa powder, baking powder, salt, and two tablespoons of sugar. Add the butter.
Use a pastry blender or two knives to cut the butter into the dough until all the ingredients are combined and the butter is evenly distributed in pea-size pieces.
Stir in the milk. Add the chocolate chips. Knead the ingredients into a thick dough until combined.
Place the dough on a baking sheet that is greased or covered with a silicone mat. Shape it into a flat, 6-inch circle. Sprinkle the remaining 1 tablespoon of sugar over the dough and press it in gently. Use a pastry cutter or a knife to cut the circle into eight equal wedges.
Leave the wedges intact and the scone dough in the circle, and bake for 15 to 17 minutes until the center is firm.
Let cool for 2 to 3 minutes, and then use the pastry cutter or knife to retrace the cuts to separate the scones into wedges. Serve warm or at room temperature.

Tips for Keeping a Food Diary

Wed, 22 Jan 2025 16:35:45 GMT

Logging your foods can take the guesswork out of reaching your fitness goals. At MyFoodDiary, we make keeping a food diary easy. Here are a few tips to help you get the most out of your account.

Don't forget about beverages.

Sodas, coffees, smoothies, energy drinks, and juices can contain as many calories as an entire meal, but they rarely make you feel full. It’s easy to forget about beverages when you update your food diary. Record everything you drink, from water to soda, including small sips throughout the day.

Measure high-impact ingredients.

For maximum food diary accuracy, we recommend measuring foods and ingredients that significantly impact nutrient totals. For example, a tablespoon of cooking oil contains 120 calories. If you pour straight from the bottle into the pan, you could easily underestimate the amount you use. We also recommend measuring added salt and sugar.

Bites count.

Do you nibble from your child’s plate? Do you taste while you cook? These calories count, too. Do your best to estimate the amount of each bite to ensure your nutrient reports are accurate.

Note how you feel.

We eat for many reasons that don’t always involve true hunger. Your family may have a set meal time, or maybe you are stressed or bored. When you record your food, also make notes about how you felt during the time you ate the food. Were you starving and grabbed what you could find? Did you choose an unhealthy option due to your social setting? Emotions play an important role in healthy eating. Record how you feel to understand better how your emotions affect your eating habits.

Look for patterns.

Food diaries are especially beneficial because they help you identify patterns in your eating. These patterns may be healthy, like you consistently eat a breakfast balanced in carbohydrates, protein, and healthy fat. Keep up those healthy habits. These patterns may also be unhealthy, like your late-night snack always puts you over your calorie limit. Use these patterns to identify what might be holding you back from reaching your goals, and then plan how you will overcome these challenges.

Nutritious Winter Fruits and Vegetables

Tue, 21 Jan 2025 19:51:19 GMT

If you think summer is the best time to enjoy fresh fruits and vegetables, you may be surprised at what winter offers. Cool-season produce is packed with phytonutrients that boost health and prevent disease.

Brussels Sprouts

Brussels sprouts contain the highest level of cancer-fighting glucosinolates among the cruciferous vegetables. They are loaded with antioxidants that help fight the inflammation associated with chronic disease. Brussels sprouts also contain soluble fiber, which helps to lower blood cholesterol.

Collard Greens

Collards are the most effective cruciferous vegetable for naturally lowering cholesterol levels. They are also rich in glucosinolates and vitamins A, C, E, and K, which protect against chronic disease.

Dates

Dates can be used as a natural sweetener in baked goods to reduce your intake of refined sugars. They contain soluble and insoluble fiber that reduce blood cholesterol levels and promote a healthy digestive system. Dates are rich in polyphenols (a group of antioxidants) that are linked to a reduced risk for heart disease and cancer. They also contain minerals such as calcium, magnesium, and potassium that work together to improve blood pressure.

Delicata Squash

Delicata is a winter squash loaded with carotenoids that act as antioxidants to prevent disease. It contains five of the B-complex vitamins necessary for health. Research shows that the starches in winter squash may protect against diabetes and help regulate insulin.

Grapefruit

Pink and red grapefruit contain the phytonutrient lycopene, a powerful antioxidant that protects against cancer and other diseases. Grapefruits also contain limonoids, which have been shown to fight the formation of tumors.

Kale

This dark, leafy green contains over 45 flavonoids with antioxidant and anti-inflammatory properties. Kale is loaded with vitamins A, C, and K. It also provides lutein and zeaxanthin, which are important for vision and eye health.

Kiwifruit

Kiwifruit are an excellent source of vitamin C, which is important for tissue growth, especially during wound healing. The edible black seeds provide soluble and insoluble fibers. They are rich in antioxidants and provide the minerals magnesium and potassium that are important for heart health.

Leeks

Leeks are part of the allium family, a group of vegetables with sulfur-containing compounds that promote health and protect against disease. Leeks contain flavonoids and polyphenols that have been found to protect the lining of blood vessels from the free radical damage that can lead to heart disease. Leeks also provide folate for a healthy cardiovascular system.

Oranges

Oranges are rich in vitamin C, which acts as an antioxidant. Animal studies have shown that the flavonoids in oranges have the potential to lower both blood cholesterol and blood pressure. These valuable phytonutrients are found in the peel and inner white portion of the orange and not the juice. Using orange zest and eating whole oranges (where some white pith remains) is the best way to maximize phytonutrient intake. Like grapefruits, oranges also contain liminoids that may help inhibit the formation of tumors.

Pomegranates

Research shows that the polyphenols in pomegranates may improve heart health by preventing plaque build-up in blood vessels by LDL cholesterol. Pomegranates are full of antioxidants and phytochemicals, including ellagic acid which has been shown to slow the growth of tumors in animal studies.

Sweet Potatoes

Sweet potatoes have been found to help regulate blood glucose by increasing levels of protein hormones that support healthy insulin metabolism. Purple sweet potatoes contain anthocyanins (antioxidants that fight inflammation). Orange sweet potatoes are one of the best sources of vitamin A. Research shows that eating orange sweet potatoes with some fat (3 to 5 grams) will maximize your absorption of the vitamin.

Sources

Spinach and Black Bean Lasagnas for Two

Fri, 17 Jan 2025 15:31:09 GMT

These individual vegetarian lasagnas are great for special occasions. Compared to typical recipes, this lasagna features a more nutrient-rich sauce and less cheese. Spinach increases vegetable intake, and black beans add heartiness, protein, and fiber.

Nutrition Facts

Serving Size 1/2 recipe

Amount Per Serving

327

Calories

% Daily Value

14%

Total Fat 8.8g

14%Saturated Fat 2.8g

Trans Fat 0g

Cholesterol 18mg

16%

Sodium 366mg

18%

Total Carbohydrate 53.8g

44%

Dietary Fiber 12.3g

Total Sugars 9.8g

Includes 0g Added Sugars

Sugar Alcohols 0g

Protein 18.5g

Vitamin D 0.1mcg

23%

Calcium 301mg

35%

Iron 6.3mg

26%

Potassium 1204mg

21%

Vitamin A 190.6mcg

28%

Vitamin C 25.4mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

41.5 Net Carbs Per Serving

Yield: 2 servings

Preparation time: 10 minutes

Cooking time: 10 minutes

Baking time: 35 minutes

Ingredients

½ tbsp olive oil
¼ cup chopped onion
1 clove garlic, minced
2 cups fresh spinach, chopped
1 ¾ cups low-sodium tomato sauce (about a 15-oz. can)
1 tsp dried basil
¾ tsp dried oregano
½ tsp balsamic vinegar
¼ tsp ground black pepper
1/8 to ¼ tsp fine-ground sea salt
3 sheets dry, oven ready, lasagna noodles (7 x 3.25-inch sheets)
1 cup no-salt-added black beans, rinsed and drained
¼ cup finely shredded Parmesan cheese

Directions

Preheat the oven to 375 degrees Fahrenheit. Spray two single-serve ramekins or casserole dishes (about 4 x 5 inches in size) with non-stick cooking spray.
Heat the olive oil in a medium skillet over medium-high. Add the onion and garlic and cook for 3 minutes. Add the spinach and cook for 1 more minute.
Reduce the heat to medium. Add the tomato sauce. Stir in the basil, oregano, balsamic vinegar, and black pepper. Simmer for 5 minutes. Remove the sauce from the heat. Taste the sauce and add salt a little at a time until it reaches your taste preferences.
To make a lasagna, spoon about 1 tablespoon of the sauce into one of the baking dishes. Each lasagna will need 3 noodles, so break the 3 sheets into 6 pieces that will fit into your baking dishes. Top the sauce with a piece of noodle.
Spoon 3 tablespoons of sauce over the noodle, and top with ¼ cup of black beans. Place another noodle piece on top of the beans, and add 3 more tablespoons of sauce. Next, layer on another ¼ cup of beans. Add the final noodle, and finish with 3 more tablespoons of sauce. Sprinkle with half of the cheese.
Repeat the same process for the second lasagna.
Loosely cover each dish with aluminum foil and place them on a baking sheet. Bake covered for 30 minutes or until the noodles are tender. Remove the foil, and bake for another 5 minutes. Let cool for 5 minutes before serving.

Most Affordable Superfoods

Wed, 15 Jan 2025 20:48:22 GMT

The term superfood is used to describe foods that are loaded with unique phytonutrients, antioxidants, vitamins, and minerals. Scientists continually discover new superfoods, but some are so exotic that most people cannot afford to eat them regularly. Don’t be fooled into thinking you need the latest superfood berry from a remote rainforest to be healthy. Plenty of affordable superfoods can be found near you.

Barley

Barley's dietary fiber is high in beta-glucans, the same plant nutrient that gives oatmeal its ability to lower blood cholesterol.

Beans

Beans of all varieties are loaded with lean protein, dietary fiber, and phytonutrients that may help reduce the risk of heart disease.

Broccoli

Broccoli is a member of the cruciferous family of vegetables, which are known for containing glucosinolates that protect against cancer. Broccoli is also rich in vitamin C and folic acid.

Collard Greens

Another cruciferous vegetable, collard greens are rich in vitamin K, which helps fight inflammation and protect against disease.

Red Grapes

Grapes are full of phytonutrients that act as antioxidants, including resveratrol, a plant nutrient often associated with the health benefits of red wine.

Kale

Like broccoli and collard greens, kale contains cancer-fighting glucosinolates and anti-inflammatory vitamin K.

Lentils

Like beans, lentils are rich in lean protein, dietary fiber, folate, iron, and potassium.

Sweet Potatoes

Sweet potatoes are full of vitamin A, which is important for growth and development, vision, and a healthy immune system. They also provide dietary fiber and vitamin C.

Tomatoes

Tomatoes contain potassium and vitamins A, E, and C. They also contain high levels of lycopene, a phytonutrient linked to a reduced risk of cancer.

Create a Balanced Fitness Plan

Mon, 13 Jan 2025 15:07:07 GMT

Improve Your Nutrition

A low-calorie diet will help you lose weight, but if you're not careful, it can lead to nutritional deficiencies. Nutrition must be a priority to give your body the fuel it needs. Eat meals and snacks balanced in protein, carbohydrates, and healthy fats. Include a variety of plant-based foods to increase your intake of dietary fiber and phytonutrients that protect health.

Move More

While a rigid training program motivates some, the lack of variety can cause others to give up. Make your ultimate goal to move more, and try different workouts to identify your fitness style. Structured exercise isn’t for everyone and is not required for improved fitness. If you dislike the gym, move more by hiking, taking dance classes, or trying watersports.

Include Rest

Rest days should be a part of any fitness program. The body needs time to rest, recover, and refuel itself so you can make gains in both cardiovascular fitness and muscle strength. Work hard during your exercise sessions, and give yourself at least one rest day per week.

Calm Your Mind

While exercise can relieve symptoms of mild depression and improve self-confidence, take an extra step to incorporate activities that focus on your mental health. Take a break to meditate, or spend time thinking about your goals for 5 to 10 minutes a day. Add yoga to your routine to ease stress and improve flexibility.

Sleep Well

Restful sleep gives you the energy to exercise and helps regulate hormones that influence hunger and cravings, but getting 7 to 9 hours a night might be challenging. Improve your sleeping habits by tracking how much you currently get and setting small goals to go to bed 10 minutes earlier each week. Create a restful environment that promotes sleep. Stop screen time at least an hour before bedtime, and engage in an activity that relaxes you, like meditating, journaling, or sipping decaffeinated tea.

Tuna and Chickpea Endive Bites

Fri, 10 Jan 2025 15:26:55 GMT

Tuna & Chickpea Endive Bites

These endive bites are the perfect solution when you need a healthy, filling appetizer. They are low in calories while supplying protein and fiber. This quick and easy recipe is perfect for any occasion.

Nutrition Facts

Serving Size 1 endive bite (1/25 recipe)

Amount Per Serving

Calories

% Daily Value

Total Fat 0.5g

0%Saturated Fat 0g

Trans Fat 0g

Cholesterol 5mg

Sodium 72mg

Total Carbohydrate 4.1g

Dietary Fiber 1.6g

Total Sugars 0.6g

Includes 0g Added Sugars

Sugar Alcohols 0g

Protein 4.2g

Vitamin D 0mcg

Calcium 21mg

Iron 0.4mg

Potassium 162mg

Vitamin A 39.4mcg

Vitamin C 5.2mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

2.5 Net Carbs Per Serving

Yield: About 25 bites

Preparation time: 20 minutes

Ingredients

2 (5 oz.) cans solid white Albacore tuna packed in water, drained
1 (15.5 oz.) can low-sodium chickpeas (garbanzo beans), rinsed and drained
3 green onions, sliced
¼ cup chopped roasted red peppers
¼ cup chopped pepperoncini rings
2 tbsp freshly squeezed lemon juice
1 tsp chopped fresh dill
1/8 tsp fine-ground sea salt
1 to 2 heads Belgian endive (25 leaves)

Directions

In a medium bowl, stir together the tuna and chickpeas until the tuna is broken into smaller pieces and evenly distributed with the chickpeas.
Reserve about 1 tablespoon of sliced green onions for garnish and place the rest in the bowl with the tuna and chickpeas. Add the red peppers, pepperoncini rings, lemon juice, dill, and salt to the bowl. Stir well to combine all ingredients.
Place the endive leaves on a flat serving platter so that they curve up to create a cup. Spoon about 1 tablespoon of the tuna and chickpea salad into each endive leaf. The amount will vary depending on the size of each leaf.
Sprinkle the reserved green onions over the plate before serving.

Ways to Overcome the Winter Blues

Fri, 10 Jan 2025 14:25:00 GMT

With the short winter days, some of us get a case of the winter blues. This mild depression that only occurs in the fall and winter is called seasonal affective disorder (SAD). Roughly 25 percent of the population is affected by SAD.

SAD can leave you feeling irritable and anxious while disrupting sleep and zapping energy. Feeling down can lead to emotional eating and rob you of the motivation to get moving. While light therapy and medication may be appropriate for severe cases, there are a few changes you can make to your daily routine that will help reduce the effects of SAD.

Let in the light.

Symptoms of SAD are linked to reduced sunlight due to shorter, cloudy days. Open blinds and curtains throughout your home to let in more light. Move your workspace to a room with the most windows. Sit close to windows whether dining out or reading a book at home. Take notice of bushes and trees that may block your windows from sunlight. Trim limbs to improve the brightness of your environment.

Bundle up and get outside.

Despite gray skies, getting outside can brighten your mood and improve your attitude. Bundle up for a cold weather workout whenever possible. Take short breaks throughout the day to step outside and expose yourself to sunlight. Even a short 10-minute walk at lunch can help.

Stick to your workouts.

Studies show that regular exercise can improve all forms of depression, including SAD. It can be challenging to overcome tiredness and feelings of sadness, but regular workouts help to relieve stress and anxiety. Improving your fitness brightens your mood and outlook, which can help offset the symptoms of SAD.

Sources

Tips for Setting Health Goals

Mon, 06 Jan 2025 22:05:32 GMT

Goals are important to adopting a healthier lifestyle because they help us measure progress. You can stay motivated and set achievable goals by breaking down your goals into manageable steps.

Start by thinking long term.

What would you like to accomplish this year? Maybe you want to be 30 pounds lighter, run your first half marathon, or get off blood pressure medication. Make a list of everything you can think of. You will use this list to create short-term goals.

Identify what is most important right now.

Make a short list of health priorities. What must change immediately? Maybe your doctor has said you are prehypertensive and you need to lower your blood pressure. Perhaps you have an old injury that needs to heal and strengthen before you can start a training program. Your stress levels might be through the roof, and you need to exercise and meditate to control the effect this stress has on your health. Write down your top two priorities for the month.

Consider how your goals are related.

We often overlook how closely related our goals can be. Most changes in one area of health will also improve another area. For example, if you begin training for a half marathon and are currently overweight, the extra calories burned through more activity will help you drop pounds. Improving your nutrition by eating more plant-based foods can also help lower cholesterol levels. If a goal like losing 50 pounds feels overwhelming, take your focus off the scale and concentrate on other changes that will influence this long-term challenge. Setting small goals to cook more at home, switching from soda to water, or taking lessons to learn a new sport will all affect your body weight. Weight loss then becomes more natural and won’t feel like hard work.

Set regular short-term goals.

Once you’ve identified your long-term goals and health priorities, outline your short-term goals. During the first month, set two goals per week. These goals should be related to your health priorities. Choose goals that motivate you to change your daily habits but that are achievable. You don’t need to go from no exercise to hitting the gym six times a week. Getting there three times in the first week might be a more achievable goal. Set two new goals each week, and then build on the goals you’ve already accomplished. For example, if you used to put three teaspoons of sugar in your morning coffee and last week you used two teaspoons, try using only one teaspoon this week.

These minor adjustments may seem insignificant, but the gradual changes will be less of a shock and prevent burnout. A more gradual method leads to permanent lifestyle changes. For example, your tastebuds can adjust to having only ¼ teaspoon of sugar in your coffee in a month — cutting 44 calories every morning. These small savings add up over time to improve your health and initiate weight loss. Of course, it will take more than changing your morning coffee to lose weight, but by tackling the small things, you will gain confidence to face bigger challenges.

Regularly re-evaluate your goals.

Don’t stick with a goal that makes you miserable. If you thought you wanted to run distance races only to begin training and find you dislike every workout, set a new goal. There are plenty of activities that can keep you fit. Choose one you enjoy. The same goes for healthy eating. Not everyone has to love kale and broccoli. If you are trying to increase your vegetable intake, experiment with vegetables like cabbage, Brussels sprouts, spinach, and mustard greens until you find foods and ways of preparing them that appeal to you.

Slow Cooker 3 Bean Soup

Mon, 06 Jan 2025 22:04:30 GMT

Slow cookers are essential kitchen tools for creating healthy comfort food with little effort. This bean soup provides filling plant-based protein and fiber, finished off with nutrient-rich kale. The ingredients can be quickly combined in the morning, and your soup will be ready in six hours.

Nutrition Facts

Serving Size 1 bowl (1/8 recipe)

Amount Per Serving

167

Calories

% Daily Value

Total Fat 0.9g

0%Saturated Fat 0g

Trans Fat 0g

Cholesterol 0mg

17%

Sodium 397mg

14%

Total Carbohydrate 41.4g

73%

Dietary Fiber 20.4g

Total Sugars 3g

Includes 0g Added Sugars

Sugar Alcohols 0g

Protein 15.5g

Vitamin D 0mcg

Calcium 119mg

21%

Iron 3.8mg

21%

Potassium 1000mg

Vitamin A 76mcg

11%

Vitamin C 9.6mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

21 Net Carbs Per Serving

Yield: 8 servings

Preparation time: 10 minutes

Cooking time: 6 hours

Ingredients

1 cup chopped onion
2 cloves garlic, minced
1/3 cup chopped carrot
1 ½ cups dry pinto beans, soaked overnight, drained
1 cup dry navy beans, soaked overnight, drained
1 cup dry red kidney beans, soaked overnight, drained
10 cups water
1 ½ tsp fine-ground sea salt
1 tsp ground cumin
1 tsp ground coriander
½ tsp ground black pepper
2 cups chopped kale

Directions

Place the onion, garlic, and carrots in the bowl of a slow cooker.
Place the beans in a medium saucepan, cover with two inches of water, and boil for 10–30 minutes. Do not skip this step, as boiling destroys plant toxins that naturally occur in beans. Drain the beans and add to the slow cooker. Pour in 10 cups of water and stir. Set to high, cover with the lid, and cook for 6 hours or until the beans are tender.
Stir in the salt, cumin, coriander, black pepper, and the kale. Stir well for about 15 seconds to allow the heat from the beans to slightly wilt the kale before serving.

Ways to Stay Motivated

Tue, 31 Dec 2024 20:21:07 GMT

Motivation fuels your desire to make the small changes necessary to reach your long-term goals. The source of your motivation may change, and at times, it can feel like it’s disappeared completely. When you hit a low point, finding ways to stay motivated is important.

Make a list of your positive changes.

Don’t allow frustrating weight loss and strength training plateaus to cause you to lose focus and overlook your progress. Make a list of your positive changes. Include everything from exercising three times a week and drinking less soda to improved mood and more energy. These small changes matter. When you see them all on paper, they become a source of motivation.

Pick one exercise to measure your progress.

Select an exercise that is timed or measured by repetitions and requires no equipment. Wall sit, plank, or push-ups are good examples. If you make it part of your regular routine, this one exercise can be enough to show your progress and keep you motivated. Advancing from a 15-second wall sit to 90 seconds or from 5 modified push-ups to 10 standard push-ups proves your hard work is paying off. Seeing these results can keep you from throwing in the towel when it feels like your progress has stalled.

Give yourself the day off.

If you’ve been working hard to reach your goals, but your motivation is wavering, you may need a break from your routine. Even the most committed exercisers need a break to rest, relax, and revisit goals. If your program has been strict, you might consider giving yourself a cheat day.

Cranberry Energy Bites

Mon, 23 Dec 2024 16:52:17 GMT

These no-bake bites make a simple pre-workout snack. You can quickly mix up a batch on Sunday and pack them for the gym or office throughout the week.

Nutrition Facts

Serving Size 1 energy bite (1/9 recipe)

Amount Per Serving

Calories

% Daily Value

Total Fat 2.2g

1%Saturated Fat 0.2g

Trans Fat 0g

Cholesterol 0mg

Sodium 33mg

Total Carbohydrate 14.7g

Dietary Fiber 1.8g

Total Sugars 10.3g

Includes 2.9g Added Sugars

Sugar Alcohols 0g

Protein 1.4g

Vitamin D 0mcg

Calcium 6mg

Iron 0.4mg

Potassium 107mg

Vitamin A 0mcg

Vitamin C 1mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

12.9 Net Carbs Per Serving

Yield: 9 bites

Preparation time: 10 minutes

Ingredients

15 unsweetened dates, pitted
¼ cup dried cranberries
¼ cup unsalted sunflower seeds
¼ cup old-fashioned rolled oats
Zest of 1 orange
1/8 tsp salt

Directions

Place all ingredients in the bowl of a food processor. Process on high for about 10 seconds until all ingredients are chopped. They should stick together when pressed between your fingers.
Roll into 9 equal-sized balls, about 1 to 1 ½ tablespoons each. Store in an airtight container for up to 5 days.

Ways to Improve Posture

Mon, 23 Dec 2024 16:41:34 GMT

Good posture keeps the spine strong and stable while supporting its natural curves. By paying attention to how you sit and stand, you can make simple adjustments to improve your posture.

Align your workspace.

Working at a desk can cause slouching and put stress on the spine. All of the components of your workstation should be properly aligned to reduce strain on your neck, shoulders, and back. The height of your desk, monitor, and chair, how you sit, and how you organize the items you use can often improve your posture while you work.

Don't hunch.

Scrolling the screen of your smartphone or leaning over a plate to eat can cause you to hunch forward and put stress on your back and shoulders. To correct this position, sit up straight and pull your shoulders back. When seated, choose a chair that supports the natural curve of the lower back or place a rolled towel behind the small of your back to create support. When you resist the urge to hunch forward, you improve posture by moving your spine back to its natural position.

Strengthen your core.

The spine is supported by your core muscles, which makes it important to keep your abdominals and lower back strong. Weak muscles can throw your spine out of alignment and result in poor posture. Regularly incorporate ab and lower back exercises into your routine to build strength in your core and make maintaining good posture easier.

Stay flexible.

Bending and reaching require that your spine be flexible. When it’s not, you risk muscle strain and back pain. Include flexibility training in your exercise routine. This can be as simple as stretching your lower back after strengthening the core. Devote more time to spine flexibility, and consider a yoga class.

Sources

Mayo Clinic - Prevent Back Pain with Good Posture

Cranberry Cornmeal Muffins

Wed, 18 Dec 2024 21:59:39 GMT

These hearty muffins are made with fiber-rich whole wheat flour and yellow corn meal. Mashed banana replaces high-fat oils and keeps the muffins tender while adding extra sweetness. Fresh cranberries add a seasonal twist with tart flavor. These muffins make a healthy addition to a holiday brunch and are great afternoon snacks.

Nutrition Facts

Serving Size 1 muffin (1/9 recipe)

Amount Per Serving

125

Calories

% Daily Value

Total Fat 1.1g

2%Saturated Fat 0.3g

Trans Fat 0g

Cholesterol 25mg

Sodium 100mg

Total Carbohydrate 27.2g

Dietary Fiber 2.6g

Total Sugars 13g

21%

Includes 10.7g Added Sugars

Sugar Alcohols 0g

Protein 3.4g

Vitamin D 0.4mcg

Calcium 38mg

Iron 0.8mg

Potassium 129mg

Vitamin A 19mcg

Vitamin C 2.5mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

24.7 Net Carbs Per Serving

Yield: 9 muffins

Preparation time: 15 minutes

Bake time: 20 minutes

Ingredients

1/3 cup mashed banana (about ½ a large banana)
1 large egg
½ cup raw sugar
½ cup low-fat milk
¼ tsp pure vanilla extract
¼ tsp fine ground sea salt
¼ tsp ground cinnamon
1/8 tsp ground cloves
½ tsp baking powder
1 cup whole wheat flour
¼ cup yellow cornmeal
1 cup fresh cranberries, chopped

Directions

Preheat the oven to 325 degrees F. Spray nine muffin cups in a standard 12-muffin tin with non-stick cooking spray.
In a medium bowl, stir the mashed banana and egg until blended. Stir in the sugar and the milk. Continue to stir for 30 to 60 seconds to help dissolve the raw sugar. Add the vanilla.
Stir in the salt, cinnamon, and cloves. Next, add the baking powder.
In a small bowl, combine the whole wheat flour and cornmeal. Gradually add the flour and cornmeal mix to the wet ingredients, stirring slowly. Mix just until all the ingredients are combined. Fold in the cranberries.
Transfer the batter to the muffin tin, filling each of the 9 cups equally. Bake for 18 to 20 minutes, or until a toothpick inserted into the center of the muffins comes out clean. Let cool for 2 to 3 minutes and serve.

Healthy Ways to Prepare for a Holiday Meal

Wed, 18 Dec 2024 21:06:32 GMT

Commit to a morning workout

There is no reason to miss out on holiday meals. Your eating and exercise patterns leading up to a big celebration can allow you to enjoy special foods and drinks without ruining your fitness plan.

Commit to your morning workout.

The calories burned during exercise add up to offset the extra calories you eat. Sticking with your workouts helps control weight gain during the holiday season. Don’t skip workouts on the days you have planned celebrations. Also, avoid putting off exercise until later in the day. It’s much too easy for last-minute invitations or errands to steal the time you’d planned to spend at the gym. A morning workout will guarantee you fit it in.

Lighten up for a few days.

Lightening up doesn’t mean skipping meals to prepare for overeating. It means making smart food choices that are satisfying and nutrient-dense. Choose more fruits, vegetables, and lean protein to get the necessary nutrients and keep you full. Limiting carbohydrates and fat will give you more wiggle room in your eating plan to enjoy your favorite holiday foods.

Keep stress to a minimum.

You can’t avoid stress completely, but you can take steps to control how you react to stressful situations. You might be nervous to attend a party or feel overwhelmed with all you have to do. These feelings can lead to overeating. Stress also impacts sleep in a way that can lead to hormonal imbalances, hunger, and cravings. Identify what is stressing you out, and take steps to resolve it. Incorporate stress-relieving activities like meditation and regular exercise.

Set boundaries.

Don’t go to a party without considering your game plan. Set rules for yourself and stick to them. Enjoy one cocktail, choose dessert over an appetizer, or skip the dinner rolls and have a small scoop of mashed potatoes. By creating balance with your meal and making trade-offs for those things you want to enjoy, you can control your calorie intake and stay on track.

Make the Holidays More Active

Wed, 18 Dec 2024 21:01:55 GMT

Your activity level during the holidays could be the difference between maintaining your weight and gaining unwanted pounds. The more you move, the more calories you burn. Taking advantage of every opportunity to make the holidays more active will help you reach your fitness goals.

Get a head start on stress every morning.

The stress of the holiday season can easily overwhelm us. When you squeeze in a workout each morning, you not only burn calories. You give yourself a head start at combating the stress that might arise later in the day. Exercise produces feelings of calmness and control, leaving you more confident to take on a busy day. Go for a 10-minute run, do a quick circuit workout, or get to the office early and walk the stairs before the workday begins.

Give the gift of house and yard work.

Most of us know someone who can no longer care for their home alone. Offer the gift of assistance and boost your activity level. Raking leaves, shoveling snow, cleaning for a holiday party, and hanging holiday decorations are all active ways to help those who need extra support this time of year.

Run or walk with your community.

Many organizations hold run/walk events this time of year, ranging from one-mile to half-marathons. Find a good cause to support and sign up to participate. Whether you walk or run, the training and event will keep you moving throughout the holiday season.

Move your family time away from the table.

Conversations around the table are a special part of the holiday season, but we don’t always have to make those conversations sedentary. Quality time can be spent on a walk together or playing a family basketball game. Prioritize being active together.

Hand deliver gifts and cards.

It may seem old-fashioned, but you can get in activity, save money, and build relationships by delivering gifts and cards on foot. Don’t mail your card to neighbors or send the kids to deliver a cookie tray. Take a walk and deliver it together.

Help animals and move more.

Animal shelters are often looking for volunteers during the holiday season. Bundle up and volunteer to walk or run dogs. You can help support a cause close to your heart while sneaking in a workout simultaneously.

Winter Squash and Black Bean Quesadillas

Tue, 10 Dec 2024 19:25:29 GMT

The winter squash in these quesadillas provides a savory way to eat this seasonal vegetable while supplying vitamin A. You can use canned pumpkin or puréed roasted winter squash, like butternut or acorn.

Nutrition Facts

Serving Size 2 quesadillas (1/2 recipe)

Amount Per Serving

400

Calories

% Daily Value

19%

Total Fat 12.6g

22%Saturated Fat 4.5g

Trans Fat 0g

Cholesterol 19mg

19%

Sodium 430mg

24%

Total Carbohydrate 70.5g

34%

Dietary Fiber 9.4g

Total Sugars 4.3g

Includes 0g Added Sugars

Sugar Alcohols 0g

Protein 13.6g

Vitamin D 0mcg

17%

Calcium 217mg

13%

Iron 2.4mg

10%

Potassium 458mg

17%

Vitamin A 148.6mcg

Vitamin C 5mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

61.1 Net Carbs Per Serving

Yield: 4 quesadillas

Preparation time: 15 minutes

Cooking time: 12 minutes

Ingredients

1/2 tbsp olive oil
1/4 cup diced onion
2 cloves garlic, minced
1/2 tsp chili powder
1/4 tsp ground cumin
1/8 tsp ground coriander
1/8 tsp fine-ground sea salt
1/8 tsp ground black pepper
1/3 cup pureed winter squash
8 corn tortillas
1/2 cup low-sodium black beans, rinsed and drained
1/3 cup shredded white cheddar cheese

Directions

Heat the oil over medium-high heat in a small skillet. Add the onion and cook for 2 minutes. Add the garlic and cook for 2 more minutes.
Stir in the chili powder, cumin, coriander, salt, and black pepper. Cook for 1 minute and turn off the heat. Stir in the pureed squash and set aside.
Place 4 of the corn tortillas on a flat work surface. Spread an equal amount of the squash over each. Divide the black beans into 4 portions and sprinkle over the squash. Next, add ¼ of the cheese and top with another tortilla.
Preheat a large skillet or griddle over medium-high heat. Carefully place the quesadillas in the pan. Cook for about 3 minutes on each side, until the tortillas are browned and the fillings are warm with the cheese melted.
Cut each quesadilla into 4 wedges and serve.

10 Easy Ways to Get Healthy

Tue, 10 Dec 2024 19:24:41 GMT

Living a healthier lifestyle isn’t always the result of drastic changes. Often, the small changes we make to daily habits have the biggest impact on our health. Here are ten small changes you can make that will improve your health.

Replace refined oils with virgin olive oil.

The refining process can remove valuable nutrients and introduce contaminants to cooking oils. Virgin oils have not been refined and are produced without harsh chemicals. Extra virgin olive oil contains anti-inflammatory compounds that may help protect against disease. The monounsaturated fat in olive oil has been linked to improved cholesterol and blood pressure. Use it to sauté vegetables and as a base for salad dressings.

Eat a salad every day.

An easy way to increase your fruit and vegetable intake is to include a healthy salad every day. Skip the boring iceberg lettuce and include more nutrient-rich ingredients like cabbage, spinach, beans, nuts, seeds, fresh fruits, and various green and red lettuces. Keep dressings light and healthy by drizzling extra virgin olive oil and vinegar.

Switch to water.

When you are thirsty, reach for water. Calories from beverages can significantly increase your total intake, leading to weight gain. Even worse, these calories don’t fill us up, so we don’t adjust food intake to account for the extra calories. If you need flavor in your drink, try club soda with a twist of lime or infuse your water with fresh mint and cucumbers.

Drink more tea.

Tea contains polyphenols that have been found to lower the risk of heart disease, cancer, and diabetes. Decaffeinated varieties can replace water when you want something with more flavor. Sipping hot tea also has a calming effect. Flavored, unsweetened hot teas can also be used as a treat to unwind at the end of the day.

Watch the snacking.

Mindless snacking is an easy way to consume more calories than you need. We often overlook the handful of crackers grabbed after lunch or the munching done while cooking dinner. These calories add up. Limit your eating to meals and portioned snacks.

Walk more.

Skip technologies that make life more convenient, like escalators and moving sidewalks, and choose walking to improve your health. Instead of sending coworkers emails or text messages, walk to their offices to deliver your messages.

Start the day with a 10-minute workout.

Even if you can’t get in your full workout every morning, start every day with a mini-workout. Just 10 minutes of marching in place, strength training, or yoga are enough to get the blood flowing and improve your outlook for the day.

Squeeze in 5 minutes of meditation.

Find time throughout the day to sit quietly. Giving your brain a break and reducing stress only requires 5 minutes.

Stretch more.

Flexibility improves your range of motion to keep you mobile. When you are flexible, everything from walking to strength training becomes easier. Whether you stretch in your office during a work break or hit the mat for a good stretch after your workout, treat your flexibility with the same importance as other aspects of your health.

Make sleep a priority.

Sleep plays an important role in regulating the hormones that influence our hunger and stress levels. Adults need seven to nine hours of sleep each night. See Sleep, Stress and Weight Loss to learn more.

Sources

Harvard Health Publications - Health Benefits Linked to Drinking Tea

Antipasto Goat Cheese Toasts

Wed, 04 Dec 2024 15:11:52 GMT

These easy toasts are the perfect appetizer for a holiday party. They can be made a few hours ahead to save you from rushing around at the last minute as guests arrive. Whole-grain crackers can also be substituted, but be sure to serve them immediately, as they can become soggy when stored.

Nutrition Facts

Serving Size 3 toasts

Amount Per Serving

Calories

% Daily Value

Total Fat 2.9g

6%Saturated Fat 1.2g

Trans Fat 0g

Cholesterol 3mg

Sodium 162mg

Total Carbohydrate 6.5g

Dietary Fiber 1.4g

Total Sugars 2.2g

Includes 0g Added Sugars

Sugar Alcohols 0g

Protein 2.7g

Vitamin D 0mcg

Calcium 14mg

Iron 0.5mg

Potassium 16mg

Vitamin A 21.8mcg

27%

Vitamin C 24.7mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

5.1 Net Carbs Per Serving

Yield: 35 toasts

Preparation time: 15 minutes

Ingredients

2 large pieces of marinated roasted red pepper
4 marinated artichoke hearts
6 to 8 pimento-stuffed green olives
3 oz. goat cheese (chèvre)
35 1 ½ inch square pieces of toasted multigrain bread
2 tbsp finely chopped, dry roasted, unsalted pistachios

Directions

Place the red pepper, artichoke hearts, and olives in the bowl of a small food processor. Pulse until all ingredients are finely chopped.
Spread about ½ teaspoon of cheese on each toast. Top with about ½ teaspoon of the red pepper, artichoke, and olive mix.
Once you have prepared all the toasts, sprinkle the tops evenly with chopped pistachios. Serve immediately, or refrigerate for up to 4 hours before serving.

How to Increase Your Workout Intensity

Wed, 04 Dec 2024 14:40:05 GMT

Increasing exercise intensity means burning more calories and improving cardiovascular fitness. You don’t have to change your entire program; making a few simple changes can quickly increase the intensity of your workout.

Move faster.

One of the more obvious ways to increase intensity is to pick up the pace. Track the time it takes you to run or walk a mile, and set a goal to shave off a few seconds each time you work out. Increasing the cadence on the bike or elliptical machine and moving more quickly from one strength-training exercise to the next are all ways you can make your workout more intense.

Use your arms.

Raising your arms above your heart will quicken your breathing and heart rate, making your workout more challenging. Whether you are on a cardio machine or out for a walk, try lifting your hands overhead and then dropping them for 30-second intervals throughout the workout. If your cardio machine has moving arm handles, use them and get the arms swinging. For circuit workouts, add cardio segments like jumping jacks or raise your arms in the air as you march or jog in place.

Add a hop.

Adding a bounce to your step will get the heart pumping. If you walk for exercise, try skipping a few steps. When doing knee lifts or kicks, add a hop as you switch legs. Instead of stepping side to side, add a jump. You can also incorporate hops into plank moves. Try plank jacks, where you jump your feet out to each side and back together, or pick up the pace during mountain climbers.

Hit the hills.

Your heart works harder as you increase elevation. Adding hills or stairs to your route is an easy way to bump up intensity.

Add a power interval.

During a power interval, you will increase your speed or pace for 30 to 60 seconds and then slow your pace to recover. Power intervals can be added to all types of workouts. Try sprint intervals when running or cycling. When walking, increase your speed and vigorously swing your arms.

Unhealthy Foods You Can Make More Nutritious

Wed, 04 Dec 2024 14:29:39 GMT

You don’t have to give up all your favorite foods to live healthier. By making small changes at home, you can improve the nutrition of many foods that are considered unhealthy.

Pizza

Traditional pizza was much lighter than the meat and cheese-laden pizzas popular today. You can return to making pizza a healthier meal with a few changes. Choose a thin crust, and pick whole-grain crusts when available. Stick with red sauce instead of cream-based sauces. Vegetable toppings, such as mushrooms, bell peppers, and onions, are lower in calories and fat than meat. If you add meat, choose a leaner source like Canadian bacon or turkey sausage, and use just a sprinkle to add flavor. Cut back on the cheese for a healthier pizza. Freshly grated parmesan is full of flavor, which allows you to use less. If pizza isn’t the same without stringy cheese, stick with just a couple of ounces of part-skim mozzarella.

Sandwiches

Sandwiches are often loaded with sodium due to the bread, processed meats, cheeses, and condiments. Lighten up a sandwich by starting with the bread. Choose a crusty whole-wheat baguette or even a low-sodium wrap. Use a bean-based spread like hummus for protein. Grilled vegetables like eggplant, bell peppers, onion, and tomatoes are great ways to load a sandwich without relying on high-fat meats. Choose mustard as your condiment, or substitute a sprinkle of low-sodium seasoning mix.

Pasta

We tend to load pasta with cheeses and meat, often making it a calorie nightmare. Light pasta dishes are possible. First, try whole-grain pasta, or experiment with pasta made from alternative grains, such as quinoa, for extra protein and fiber. Toss pasta with sautéed vegetables and extra virgin olive oil for a simple meal. For sauces, stick with a low-sugar marinara. Make it more filling by adding sautéed mushrooms, and swap red meats with ground chicken or turkey breast. You can also keep your pasta plant-based by combining it with beans.

Ice Cream Sundaes

A standard ice cream sundae with syrups and candy toppings is high in sugar and loaded with calories, but you don’t have to eliminate this dessert altogether. Choose frozen yogurt for the base and use chopped fresh fruits and nuts for toppings. If you miss the candy toppings, use chopped dark chocolate or crumbled whole-grain cookies.

Turkey Vegetable Crustless Quiche

Wed, 27 Nov 2024 02:18:03 GMT

Turn your holiday leftovers into a light lunch. This quiche uses leftover turkey breast and vegetables for protein and vitamins, filling you up and getting you back on track with healthier eating.

Nutrition Facts

Serving Size 1 slice (1/8 recipe)

Amount Per Serving

Calories

% Daily Value

Total Fat 3.7g

6%Saturated Fat 1.1g

Trans Fat 0g

40%

Cholesterol 119mg

Sodium 83mg

Total Carbohydrate 3.4g

Dietary Fiber 0.5g

Total Sugars 2.1g

Includes 0g Added Sugars

Sugar Alcohols 0g

Protein 9.3g

Vitamin D 1mcg

Calcium 87mg

Iron 0.7mg

Potassium 188mg

13%

Vitamin A 114.9mcg

Vitamin C 2.5mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

2.9 Net Carbs Per Serving

Yield: 8 servings

Preparation time: 10 minutes

Cooking time: 5 minutes

Baking time: 30 minutes

Ingredients

½ tsp olive oil
1/3 cup chopped onion
2 cloves garlic, minced
½ cup chopped celery
¼ cup chopped carrots
¼ tsp minced fresh rosemary
1 cup chopped spinach
1/8 tsp ground black pepper
4 oz. chopped turkey breast
4 whole eggs
2 egg whites
1 cup nonfat milk

Directions

Preheat the oven to 400 degrees F and spray a deep, 9-inch pie pan with non-stick cooking spray.
Heat the oil in a medium skillet over medium-high. Add the onion and garlic. Cook for 2 minutes. Stir in the celery and carrots, and cook for 2 more minutes. Add the rosemary, and cook for 30 seconds more. Stir in the spinach and black pepper, and remove from the heat.
Spread the chopped turkey evenly on the bottom of the pie pan. Next, add the vegetables.
Place the eggs, egg whites, and milk in a blender and puree for 20 to 30 seconds. Pour the blended eggs into the pie pan. Place the pie pan on a baking sheet before putting it into the oven. Bake for 25 to 30 minutes until the center of the quiche is firm. Let cool for 5 minutes before serving.

Healthier Choices at Thanksgiving

Wed, 27 Nov 2024 02:17:48 GMT

There is no avoiding the temptation of holiday foods. While it may seem that everything is loaded with calories, unhealthy fat, and sugar, even a small effort to pick something more nutritious can make a big difference. Use these tips to help you navigate the food table and make healthier choices at Thanksgiving.

Roasted Turkey vs. Fried Turkey

Choosing roasted turkey saves both calories and fat. When making roasted turkey, healthier fats, such as olive oil, and fresh herbs flavor the meat. In fried turkey, additional flavors come from the fat used during frying. Fried foods contain refined oils, and because the bird is left in contact with the oil, there is more fat per serving. Whichever turkey you choose, stick with the white meat for a leaner source of protein.

Vegetables vs. Casseroles

Casseroles are notorious for unhealthy ingredients, such as high-sodium canned soups and high-fat processed cheeses. Choosing roasted or sauteed vegetables not doused with butter or cream sauces will save you calories and saturated fat.

Mashed Potatoes vs. Sweet Potatoes

While sweet potatoes are more nutritious than white potatoes, the large amount of butter in sweet potato casserole makes it not much better for you than mashed white potatoes. Traditional holiday preparations of sweet potatoes are also plagued with added sugar in the form of brown sugar, syrup, or marshmallows. Make sweet potatoes your dessert, or skip them altogether. If you prepare the sweet potatoes, make them healthier by blending them with low-sodium vegetable stock instead of butter and cream.

Fresh Cranberry Relish vs. Cranberry Sauce

Fresh cranberries can be chopped in a food processor with ingredients like orange juice, orange zest, herbs, and unsalted nuts for an easy relish or cranberry salsa. A sprinkle of sugar will tame the tartness and allow you to consume much less than what is found in a traditional cranberry sauce.

Rolls vs. Biscuits and Muffins

Most rolls are made with yeast, water, flour, and salt. They don’t become high in fat or sugar until butter or honey is added at the table. Whole-grain rolls can even provide a little fiber to your meal. Similar offerings, such as cheese biscuits and corn muffins, have extra fat due to butter and eggs. If you don’t want to skip this side altogether, choose a whole-grain roll over other options.

Pumpkin Pie vs. Pecan Pie

The nuts, syrup, and butter in pecan pie cause the calories and fat content to soar. While pumpkin pie still contains fat and sugar, it is a lower-calorie choice. You can save even more calories by choosing a crustless pumpkin pie or stick with a simple pumpkin pudding.

Spritzers vs. Cocktails

Spritzers are made by adding club soda to an ounce or two of 100% fruit juice. It makes a festive drink without excess calories from alcohol. If you do choose to have an alcoholic drink, use club sodas and flavored, unsweetened sparkling waters to your advantage. Make a white wine spritzer, or use sparkling beverages to top off your drink instead of using high-sugar, pre-made cocktail mixers.

Spiced Crustless Pumpkin Pie

Tue, 19 Nov 2024 02:33:39 GMT

You can enjoy the flavors of the season without overloading on unhealthy foods. This crustless pumpkin pie is sweetened with banana to reduce the added sugar. A small amount of whole wheat flour in the pumpkin filling creates a dessert that can be sliced and served like any pie. Without the crust, you save calories and saturated fat.

Nutrition Facts

Serving Size 1 slice (1/8 recipe)

Amount Per Serving

Calories

% Daily Value

Total Fat 1.9g

1%Saturated Fat 0.2g

Trans Fat 0g

10%

Cholesterol 30mg

Sodium 151mg

Total Carbohydrate 16.5g

Dietary Fiber 1.9g

Total Sugars 10.7g

Includes 4.5g Added Sugars

Sugar Alcohols 0g

Protein 4.2g

Alcohol 0.1g

Vitamin D 1.1mcg

Calcium 100mg

Iron 1.4mg

Potassium 297mg

55%

Vitamin A 497mcg

Vitamin C 1.5mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

14.6 Net Carbs Per Serving

Yield: 8 servings

Preparation: 5 minutes

Baking time: 30 minutes

Ingredients

1 can (15 oz.) pumpkin puree
½ ripe banana, pureed
3 tbsp raw sugar
1 large egg, beaten
1 large egg white
1 cup low-fat evaporated milk
¼ cup white whole wheat flour
½ tsp pure vanilla extract
1 tsp pumpkin pie spice
½ tsp baking powder
¼ tsp salt

Directions

Preheat the oven to 375 degrees Fahrenheit. Spray a 9-inch pie pan with non-stick cooking spray.
In a medium bowl, stir together the pumpkin, banana, and sugar. Stir in the egg and egg white. Stir well until all ingredients are combined.
Stir in the milk and flour. Add the vanilla pumpkin pie spice, baking powder, and salt. Stir until all ingredients are mixed well.
Pour the pumpkin into the prepared pie pan. Bake for 25 to 30 minutes until the pumpkin is set in the center and no longer jiggles when you move the pan.
Let cool completely (about an hour). Use a sharp knife to gently go around the edge of the pie and between the pie and the pie pan to release it. Cut into eight slices and serve.

Ways to Avoid Overeating

Tue, 19 Nov 2024 02:11:19 GMT

Take advantage of what you can control.

During the holidays, we are constantly offered unhealthy meals and high-calorie desserts. Healthy eating may seem impossible, but you have more control than you think. When you have parties to attend, take special care to eat healthily before and after those events. Meals should be low-calorie and loaded with fruits, vegetables, and lean protein. Limit snacking, and choose a healthy breakfast, like an apple cinnamon avocado smoothie, instead of a pastry on the days you have social events. Taking control of the times you are not celebrating can help you avoid holiday weight gain.

Apply the one-trip rule.

Make a second trip to the food table off limits. Carefully look over the selection, and take only those foods that are special to the occasion. By limiting yourself to one plate of food, you exercise portion control. Keeping portions in check will allow you to enjoy a few holiday favorites without consuming too many calories.

Think in bites.

When facing numerous options, it’s natural to want a little bit of everything. Think of each serving you take in bites to enjoy more without excess calories. Take only a spoonful that requires two to three bites to finish. When you slow down your eating and mindfully consume your meal, you will find that you are satisfied with these few bites, and you will keep yourself from becoming uncomfortably full.

Fill up on fiber.

Fiber-rich foods keep you feeling full and reduce the urge to snack on leftover cookies and candies. Fill your plate with salads, roasted vegetables, and choose whole grains.

Stay hydrated.

Keep your water bottle handy throughout the day, and make sipping a regular practice. Thirst can often present itself as hunger and lead to mindless snacking. With so many extra treats around this time of year, this can put you at risk of blowing your calorie budget.

Dangers of Using Only Diet or Exercise for Weight Loss

Tue, 19 Nov 2024 02:03:04 GMT

Weight loss boils down to creating a calorie deficit. This can be accomplished by eating fewer calories or by burning more calories through physical activity. It’s often debated whether changing the diet or increasing exercise is the better method, but research supports that long-term weight loss is best achieved by using a combination of both. If we rely only on dietary changes or increased exercise to lose weight, problems could arise.

Overuse injury

To lose a pound, the body must rid itself of 3,500 calories. Cut 500 calories each day to lose one pound per week. Burning 500 calories per day through exercise requires an intense or lengthy workout that may be too challenging for beginners. This amount of exercise is good for the cardiovascular system, but when repeated every day, you risk overuse injuries. Your body needs rest to recover. A more sustainable approach is to make small changes in your diet that cut 250 calories and set an achievable goal of burning an average of 250 calories per day each week.

Nutrient deficiencies

When there is a drastic drop in calories, we risk not supplying the body with the nutrients it needs to stay healthy. Women are recommended to eat no fewer than 1,200 calories, and men should eat no fewer than 1,800 calories. When you attempt to lose weight by slashing calories, it may be necessary to go below these minimums to produce weight loss. Not only can this lead to nutrient deficiencies, but it can leave you hungry and irritable. Make smart food choices and reduce calories with nutrient-dense foods like fruits, vegetables, and lean protein.

No lifestyle change

Whether you cut calories and avoid exercise or work out more than your body can handle, these are short-term solutions for weight loss. You may lose a few pounds, but sustaining these activities and keeping the weight off will be difficult. Improving your fitness requires adopting a new lifestyle that is permanent but flexible. Short-term solutions don’t support lifestyle change. Aim to find healthy foods you enjoy and reduce portions to cut calories. Explore all types of exercise until you discover something that motivates you. When these activities become part of your daily habits, they feel less like work, and a healthy lifestyle becomes a natural part of your routine.

Whole Grain Apple Cinnamon Biscuits

Mon, 11 Nov 2024 17:56:29 GMT

These simple biscuits are made with olive oil and almond milk to reduce saturated fat. We have also used whole-grain flour to add dietary fiber. The sweet flavors of apple and cinnamon make them a delicious substitute for higher-calorie baked goods like cinnamon rolls and Danishes.

Nutrition Facts

Serving Size 1 biscuit

Amount Per Serving

151

Calories

% Daily Value

Total Fat 6.1g

4%Saturated Fat 0.8g

Trans Fat 0g

Cholesterol 0mg

16%

Sodium 357mg

Total Carbohydrate 22.9g

10%

Dietary Fiber 2.9g

Total Sugars 7.5g

Includes 4g Added Sugars

Sugar Alcohols 0g

Protein 2.8g

Alcohol 0.1g

Vitamin D 0.2mcg

Calcium 113mg

24%

Iron 4.3mg

Potassium 48mg

Vitamin A 7mcg

Vitamin C 1.4mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

20 Net Carbs Per Serving

Yield: 6 biscuits

Preparation time: 15 minutes

Baking time: 10 minutes

Ingredients

2 ½ tbsp olive oil
2 tbsp dark brown sugar
½ tsp pure vanilla extract
2 tsp baking powder
½ teaspoon fine sea salt
½ teaspoon ground cinnamon
1 cup white whole wheat flour
1 medium apple, shredded (about 1 cup)
¼ cup unsweetened plain or vanilla almond milk

Directions

Preheat oven to 425 degrees F.
Add the olive oil to a large bowl and stir in the brown sugar. Mix in the vanilla, baking powder, salt, and cinnamon.
Pour in the flour and stir until all ingredients are combined. It will be crumbly. Fold in the shredded apple.
Add the milk and stir until a wet dough is formed. Use a ¼ measuring cup to scoop out the dough, and place the biscuits on a greased baking sheet or a baking sheet covered in a silicone mat.
Bake for 10 minutes, until the edges are browned and a toothpick inserted into the center comes out clean. Let cool for 5 minutes before serving.

5 Areas You Forget to Train

Mon, 11 Nov 2024 17:56:13 GMT

Many people fail to exercise their calves, rotator cuffs, forearms, hip flexors, and lower backs. These five exercises will help you strengthen these key areas.

Calves

Strong calves support running and walking, but they are often skipped to focus on exercises like squats and lunges. You can easily incorporate calf work into your current exercise routine. Place your hands on a wall for balance, stand on one foot, and alternate raising and lowering the heel. Try 12 repetitions and then switch legs.

Rotator Cuff

The rotator cuff comprises four muscles that provide stability to the shoulder and support rotation. This group of muscles plays a role in all types of arm movement, from throwing a ball to painting a wall. There is a high risk of injury when the rotator cuff is not strong and flexible. Target the rotator cuff in your training by incorporating exercises like the Supine Rotator Cuff.

Forearms

The forearm muscles are important for grip strength. This area is trained as a secondary muscle group during upper body exercises, but it’s beneficial to give it targeted attention. Add a few wrist curls to your workout. Hold a dumbbell in each hand. Sit on a bench with your arms bent at the elbows, palms up, and wrists resting on your knees. Curl the weight up, bending only at the wrist, and release. You can also complete the exercise with your palms facing down.

Hip Flexors

Healthy hip flexors give power to your movement and improve mobility. Weakness in this area has been linked to hamstring, knee, and IT band pain. Training the hip flexors is as simple as sitting on a bench with your feet on the ground and raising the right knee toward your chest and hold for 2 seconds. Lower the foot back to the ground and repeat for 12 repetitions before switching legs.

Lower Back

A strong core is important to reduce the risk of back pain and move easily. When people focus on training their core, they usually zero in on their abdominals, but the lower back is equally important. Position yourself on your hands and knees. Raise your right arm out and reach towards the wall in front of you as you extend your left leg back. Your left arm and right knee should support you on the ground, and your right arm and left leg should be extended and parallel to the floor. Lower to the starting position and alternate with the left arm and right leg.

Build a Healthy Salad

Mon, 11 Nov 2024 17:45:11 GMT

A salad shouldn’t make you feel like you are eating rabbit food, nor should it be so loaded with fat and calories that it is no longer nutritious. A healthy salad is hearty enough to keep you full and balanced in essential nutrients. As you build a healthy salad, keep these five components in mind.

Greens

The base of your salad should be full of vitamin-rich greens, but think beyond lettuce and spinach. From peppery to slightly bitter, greens can give your salads a mix of flavors that make the meal more enjoyable. Various greens also offer diverse plant nutrients that act as antioxidants and dietary fiber that fills you up. Try baby arugula, chopped bok choy, sliced chard, sliced kale, frisse, chopped radicchio, or shredded cabbage.

Grains

A quarter cup of cooked grains sprinkled over the greens adds texture and an earthy or nutty flavor. Depending on the grains, you can also increase your salad's vitamins, minerals, and fiber. Try cooked barley, brown rice, pearl couscous, quinoa, or wheat berries.

Protein

While the focus of a salad is usually vegetables, high-quality protein fulfills your nutrient needs and keeps you feeling full. Add a chicken breast, roasted turkey, grilled salmon, canned tuna, beans, lentils, or tofu.

Nutritious Extras

Choose extras for your salads that add flavor and nutrients without excess calories or added sugar. Sliced mushrooms boost vitamin D, diced bell peppers contain vitamin C, chopped fresh berries and sliced red onions are rich in antioxidants, cruciferous vegetables (such as cauliflower and broccoli) have cancer-fighting nutrients, and carrots supply vitamin A.

Healthy Fat for Flavor

Healthy fat serves two purposes on a salad: 1) it helps the body absorb fat-soluble vitamins, and 2) it adds flavor. The fat in your salad can come from an oil-based dressing, diced avocado, nuts, or seeds. If you like cheese, choose high-quality, unprocessed varieties. Try sprinkling feta or crumbled blue cheese to add flavor without overloading the salad with calories and fat. Check nutrition labels closely, as dressings, nuts, and seeds are often high in sodium. Make your own dressings and pick dry roasted, unsalted nuts and seeds.

Roasted Brussels Sprouts with Lemon and Pomegranate

Sat, 09 Nov 2024 23:20:56 GMT

Brussels sprouts are cruciferous vegetables that are loaded with health benefits. They contain some of the highest amounts of phytonutrients called glucosinolates, known for their ability to protect against cancer. This easy Brussels sprouts recipe is elegant enough to be a holiday side dish yet simple enough to serve with grilled fish or chicken any night of the week.

Nutrition Facts

Serving Size 1/4 recipe

Amount Per Serving

115

Calories

% Daily Value

Total Fat 4.1g

4%Saturated Fat 0.7g

Trans Fat 0g

Cholesterol 0mg

13%

Sodium 293mg

Total Carbohydrate 18.3g

25%

Dietary Fiber 6.9g

Total Sugars 5.5g

Includes 0g Added Sugars

Sugar Alcohols 0g

Protein 6.1g

Vitamin D 0mcg

Calcium 81mg

14%

Iron 2.5mg

15%

Potassium 702mg

Vitamin A 64.7mcg

168%

Vitamin C 151mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

11.3 Net Carbs Per Serving

Yield: 4 servings

Preparation time: 10 minutes

Baking time: 20 minutes

Ingredients

1 ½ lb. Brussels sprouts, trimmed and halved
¼ cup pomegranate arils
1 tbsp olive oil
Zest of 1 lemon
Juice of 1 lemon
½ tsp sea salt
¼ tsp ground black pepper

Directions

Preheat the oven to 425 degrees Fahrenheit. Spray a rimmed baking sheet with non-stick cooking spray or olive oil.
Place all ingredients in a large bowl. Stir to coat the Brussels sprouts with the olive oil and lemon juice.
Pour the Brussels sprouts onto the baking sheet and spread them into a single layer.
Bake for 10 minutes. Remove from the oven and stir. Bake for an additional 10 minutes until the Brussels sprouts are browned and tender.

Training the Triceps

Sat, 09 Nov 2024 23:19:53 GMT

The triceps are the muscles extending along the back of the upper arms. Exercises that effectively train the three main areas of the muscle are essential to strengthening and toning it. Training these muscles does not require a big-time investment, and many exercises require no equipment. The American Council on Exercise researched the most effective triceps exercises. For the best results, include these moves in your training plan.

Triceps Dips

The dip requires only a sturdy bench or chair. It is a challenging exercise that uses your body weight, and you may find it difficult to lower completely. Begin with small movements and increase the range of motion as you get stronger. You can also make the move more challenging by extending your legs in front of you and resting your heels on the floor (see photo).

Sit on the bench and grip it with your hands on each side of your hips. Walk your legs out slightly so your bottom comes off the bench. With legs bent and feet flat on the floor, lower your bottom as you bend at the elbows. Lower until your upper arms are parallel to the floor, and then push back up to the starting position.

Benches and chairs tend to slide during dips, so it’s important to push them against a wall before beginning.

Triangle Push-up

Rated the top triceps exercise, researchers believe the use of body weight makes this move so effective. It’s difficult to use momentum to carry the movement, meaning you are engaging your muscles more with each repetition.

Get into a push-up position on your hands and toes. Move your hands to the center of the floor, under your chest, so that your index fingers and thumbs touch to form a triangle. Keep your body straight as you bend at the elbows and lower your chest towards the floor. Push back up to the starting position and repeat.

This challenging exercise is best to begin on your knees and move to your toes only after you grow stronger. You may also find that you can lower yourself only a little at first. As you gain strength, lowering yourself closer to the floor will become easier.

Triceps Kickbacks

Triceps kickbacks can be performed with dumbbells or exercise bands. Stand to the left of a bench. Place your right knee and right hand on the bench, and keep your back parallel to the floor. Hold a weight in your left hand with your elbow bent at 90 degrees and your upper arm tucked close to your side and parallel to the floor. Move only the forearm to lift the weight and kick the arm back until your whole arm is parallel to the floor. Lower the weight to the starting position and repeat.

Triceps kickbacks can also be done without a bench. Stand with your feet hip-width apart and bend forward at the waist. Perform the movement as described above. To do the exercise with bands, step firmly on the band to secure it and complete the arm movement as you would with the dumbbell.

Vitamin C and Health

Sat, 09 Nov 2024 23:19:35 GMT

Role of Vitamin C

Most people associate vitamin C with boosting the immune system, but its role in health is much more significant. It is involved in protein metabolism and the biosynthesis of collagen, which makes up the connective tissue of joints. Vitamin C also enhances the absorption of non-heme iron (iron from plant-based foods).

Recommended Intake

The recommended dietary allowance (RDA) of vitamin C is 90 milligrams per day for men and 75 milligrams per day for women. The intake recommendation rises to 85 milligrams per day for pregnant women and 120 milligrams for breastfeeding women. Smoking increases the need for vitamin C. Male smokers should increase their intake to 125 milligrams, while women smokers need 110 milligrams daily.

Vitamin C & the Common Cold

Vitamin C may help fight against diseases through its action as an antioxidant. However, regarding the common cold, the results of studies on vitamin C have been mixed. In the general population, regular high doses of vitamin C do not appear to decrease the risk of getting a cold. Some research shows it may reduce the duration of a cold and reduce the severity of symptoms. These results are linked to regular intake of the vitamin. Taking vitamin C after the cold symptoms started did not influence the symptoms or duration of the illness.

Sources for Vitamin C

Citrus fruits are often the first sources of vitamin C that come to mind, but it can be found in a variety of fruits and vegetables. Sweet red peppers contain one of the highest levels, with 208.8 milligrams in one large pepper. One cup of strawberries provides 89.4 milligrams of vitamin C. A medium navel orange contains 82.7 milligrams. Other sources include kiwifruit, broccoli, Brussels sprouts, tomatoes, and cantaloupe. Some cereals, juices, and fruit drinks are also fortified with vitamin C.

Sources

White Beans with Mushrooms and Kale over Whole Wheat Pasta

Mon, 04 Nov 2024 17:28:19 GMT

Pairing whole wheat pasta with white beans is a delicious vegetarian option for boosting protein and fiber. This recipe also incorporates vitamin-rich dark leafy greens and immune-boosting mushrooms for a quick and healthy meal.

Nutrition Facts

Serving Size 1/4 recipe

Amount Per Serving

347

Calories

% Daily Value

Total Fat 4.7g

2%Saturated Fat 0.5g

Trans Fat 0g

Cholesterol 0mg

19%

Sodium 426mg

21%

Total Carbohydrate 62.2g

36%

Dietary Fiber 10.1g

Total Sugars 3g

Includes 0g Added Sugars

Sugar Alcohols 0g

Protein 15.1g

Vitamin D 0mcg

Calcium 66mg

21%

Iron 3.7mg

17%

Potassium 777mg

Vitamin A 54.1mcg

16%

Vitamin C 14.6mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

52.1 Net Carbs Per Serving

Yield: 4 servings

Preparation time: 10 minutes

Cooking time: 15 minutes

Ingredients

1 tbsp olive oil
½ large onion, chopped
4 cloves garlic, minced
8 - 10 white button mushrooms, chopped
4 leaves of kale, stems removed, finely chopped
½ tsp dried basil
½ tsp dried oregano
½ tsp salt
¼ tsp smoked hot paprika
1 can (15 oz.) low sodium white kidney beans, rinsed and drained
8 oz. whole wheat linguine, cooked per package instructions

Preparation

Heat the olive oil in a large skillet over medium-high. Add the onion and garlic. Cook for 1 minute.
Add the mushrooms and the kale. Cook for 4 to 5 minutes. Until the vegetables soften and begin to brown.
Stir in the basil, oregano, salt, and paprika. Cook 1 minute more.
Stir in the beans and cook until heated through, about 30 more seconds.
To serve, place one cup of cooked pasta on each plate and top with ¼ of the beans.

Halloween Candies with Fewer Calories

Wed, 30 Oct 2024 14:57:04 GMT

You don’t have to deprive yourself on special occasions. Enjoying a treat and satisfying your sweet tooth without going overboard is possible. The key is to find a few favorite sweets and identify appropriate portions. These Halloween candies contain fewer calories than other tempting options available this time of year.

Candy Corn

Candy corn is a classic Halloween treat and one that you may only be able to get this time of year. Fortunately, you can enjoy a good-sized portion of this treat without ruining your eating plan. Twenty-two candy corns contain 140 calories.

SweeTarts and Smarties

Fruity confections like SweeTarts and Smarties contain sugar, but because they have less fat than other treats, they also contain fewer calories. One pouch of mini chewy SweeTarts contains 35 calories, and 15 Smarties tablets have only 25 calories.

Mini dark chocolate bars

Nuts, caramels and nougat only add extra calories and fat to candy bars, so reach for the solid chocolate. Choosing a mini version will help you control portions. Two Special Dark Hershey’s Miniatures contain 76 calories.

Mini peanut butter cups

If you want something with a filling, the sweet and salty combination of a mini peanut butter cup can satisfy most cravings. Their small size lets you enjoy a few without blowing your calorie budget. Three Reese’s Miniature Peanut Butter Cups contain 108 calories.

Tootsie rolls

Tootsie rolls are chocolatey and chewy, making them ideal when you want a treat similar to high-calorie taffy or fudge. Twelve small Tootsie Roll pieces contain 130 calories.

Gummy bears

Gummy bears can be a good option when your idea of a treat is something fruity and chewy. Their texture can also slow you down as you eat them, allowing for a more mindful snack. Fourteen gummy bears contain 140 calories.

3 Exercises to Avoid

Tue, 29 Oct 2024 15:09:56 GMT

Our understanding of exercise is constantly evolving as new research emerges. It’s important to stay up to date on the most effective moves so that you can eliminate unsafe or ineffective exercises.

Leg Extensions

The leg extension strengthens the quadriceps in the front of the upper thigh. Certified fitness trainers surveyed by the American Council on Exercise now believe this machine may not be a smart option for building lower body strength. The exercise requires that you are seated with your lower leg under a padded lever. Raising the leg to straighten it, you work the upper thighs by lifting the lever and the weight stack. This is an unnatural weight-lifting position that doesn't relate to functional fitness. The motion also puts added stress on the knee joint. Choose multi-joint moves like lunges and squats to train the quadriceps.

Lat Pull-Down Behind the Neck

The lat pull-down works the muscles of the upper back. It is typically performed by pulling the bar down behind the head to the base of the neck or to chest level in the front of the body. There is now proof that a lat pull-down to the front may be both safer and more effective. Pulling the bar behind the head requires flexibility in the shoulder that many people lack, putting you at risk for rotator cuff injury. This movement also makes it difficult to keep the spine aligned, and banging the bar at the base of the neck could injure vertebrae. Choose a safer movement and use a wide grip to pull the bar towards your chest as you lean back slightly, contract the abdominals, and move the shoulder blades together and down.

Slouching on Cardio Equipment

Railings and handles on cardio equipment make it easy to relax your form. You might slouch over the handles while reading a magazine or watching television. When you use these safety features to absorb too much of your weight, you take the stress off of working muscles and make your workout less effective. Slouching could contribute to neck, shoulder, and back pain. Stand up straight and use railings only to help balance when needed, not to support your weight.

Sources

WebMD - 7 Risky Exercises and Better Bets

Maple Pumpkin Smoothie

Tue, 29 Oct 2024 14:58:19 GMT

This energy-boosting smoothie is perfect for breakfast or as a post-workout snack. It’s loaded with vitamin-rich pumpkin, yogurt, and whole-grain oats to provide a balance of complex carbohydrates, protein, and fat.

Nutrition Facts

Serving Size 1 smoothie

Amount Per Serving

273

Calories

% Daily Value

Total Fat 2.7g

6%Saturated Fat 1.1g

Trans Fat 0g

Cholesterol 7mg

Sodium 70mg

18%

Total Carbohydrate 53.7g

21%

Dietary Fiber 5.8g

Total Sugars 29.4g

17%

Includes 8.4g Added Sugars

Sugar Alcohols 0g

Protein 6.9g

Vitamin D 1.7mcg

12%

Calcium 160mg

Iron 1.4mg

16%

Potassium 762mg

32%

Vitamin A 286.7mcg

13%

Vitamin C 11.3mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

47.9 Net Carbs Per Serving

Yield: 1 smoothie

Preparation time: 5 minutes

Ingredients

1 frozen banana
¼ cup of maple flavored low-fat yogurt (or ¼ cup vanilla yogurt + 1 teaspoon pure maple syrup)
¼ cup low-fat milk (almond or soy milk can be substituted)
2 tbsp old-fashioned rolled oats
2 tbsp pumpkin puree
¼ tsp ground cinnamon
¼ tsp ground nutmeg
¼ tsp ground cloves
Pinch of salt (optional)

Directions

Combine all ingredients in a blender. Puree until they are blended and smooth.
Pour into a glass and serve.

Healthy Comfort Foods

Mon, 21 Oct 2024 20:02:03 GMT

Comfort foods can satisfy cravings and bring back fond memories, but many are loaded with unhealthy fat and calories. Seeking out the most nutritious options and making minor changes to old favorites are good ways to incorporate more healthy comfort foods into your eating plan.

Choose foods that contain more than carbohydrates.

Some comfort foods, such as stuffing, casseroles, and rolls, contain little more than refined carbohydrates. Look to foods that have nutritional benefits beyond carbs. Pasta can be topped with antioxidant-rich vegetables, sweet potatoes provide fiber and vitamins, and stews with roasted meats or beans supply protein. While these options may not be the perfect health food, they offer necessary nutrients. Eat a small portion and focus on the positive components.

Add extra vegetables.

Vegetables add flavor and fiber to fill you up. They are low in calories, so you can eat larger portions while consuming fewer calories. You will also benefit from the extra vitamins and minerals found in these ingredients. Casseroles can be loaded with carrots and broccoli, puréed cauliflower can be added to mashed potatoes, and seasonal salads can have extra shredded cabbage and other greens stirred in.

Don’t overcook it.

Some nutrients in fruits and vegetables are boosted by light cooking, but cooking these foods until they are mushy can deplete much of their nutritional benefit. Cook stewed greens only until they are wilted, and allow green beans to stay somewhat crisp. Roast carrots just until they are tender. Don’t precook vegetables before adding them to casseroles. The more vibrant and crunchy the fruits and vegetables remain, the better they will hang on to some of their nutrients.

It only takes a taste.

When someone prepares your favorite comfort foods and you're unable to adjust the ingredients, focus on portion sizes. Serve yourself with a kitchen spoon, not a large serving utensil. Practice mindful eating and savor your small portion.

Apple Almond Cake

Thu, 17 Oct 2024 21:09:17 GMT

This whole-grain autumn-inspired cake uses almond meal and Greek yogurt for added protein. It can be eaten for breakfast, a quick snack, or a light dessert. Almond meal can be found in the health food section of your supermarket or online. It is sometimes called almond flour.

Tips for the cook: If you can’t find almond meal, you can make your own by grinding blanched almonds in the food processor until they turn into a fine powder.

Nutrition Facts

Serving Size 1 slice (1/12 recipe)

Amount Per Serving

125

Calories

% Daily Value

Total Fat 3.8g

3%Saturated Fat 0.6g

Trans Fat 0g

12%

Cholesterol 37mg

Sodium 131mg

Total Carbohydrate 19.2g

Dietary Fiber 2g

Total Sugars 10.4g

16%

Includes 8g Added Sugars

Sugar Alcohols 0g

Protein 4.5g

Vitamin D 0.2mcg

Calcium 44mg

Iron 0.7mg

Potassium 83mg

Vitamin A 18.1mcg

Vitamin C 0.7mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

17.2 Net Carbs Per Serving

Yield: 12 slices

Preparation time: 10 minutes

Baking time: 40 minutes

Ingredients

2 large eggs
½ cup raw sugar
½ cup low-fat plain Greek yogurt
½ tsp almond extract
½ tsp ground cinnamon
½ tsp baking powder
½ tsp salt
1 cup white whole wheat flour
½ cup almond meal
1 small apple, peeled, cored and diced
½ small apple sliced for garnish (optional)

Directions

Preheat the oven to 350 degrees Fahrenheit. Coat an 8" x 8" baking pan with olive oil or non-stick cooking spray.
In a large mixing bowl, whisk together the eggs and sugar. Stir in the Greek yogurt until smooth.
Add the almond extract, cinnamon, baking powder and salt. Stir until all ingredients are combined.
Add the flour and almond meal and stir until combined. Stir in the diced apple.
Transfer the batter to the prepared baking pan and spread evenly. Top with apple slices (optional).
Bake for 35 to 40 minutes, until the edges are browned and a toothpick inserted in the center of the cake comes out clean.
Cool for at least 15 minutes, cut into slices, and serve.

How to Use Positive Affirmations

Thu, 17 Oct 2024 20:33:01 GMT

When you encounter challenges, it is easy for negative self-talk to take over, but you can reduce it by using positive affirmations. A positive affirmation is a word or phrase that confirms a positive aspect about you or your life. These affirmations can be used whenever you need a boost to your self-confidence.

When you meet a food goal.

It’s important to set small, attainable goals so that you always have a reason to celebrate your healthy changes. You can emphasize the impact of meeting a food goal, like drinking enough water, reducing saturated fat, or eating five vegetables, by following it up with a positive affirmation. Repeating phrases such as “Eating healthy is getting easier,” “I can make healthy choices,” or “I have the power to improve my health with every bite” will continue to boost your confidence.

When all the changes stress you out.

A healthy lifestyle is possible, but you may feel overwhelmed when starting. Choosing healthier foods, exercising, and dealing with emotional issues may leave you unsure where to start. Focus on affirmations that focus on confidence in your ability to reach your goals, such as “One day at a time,” “Small changes make a big difference,” and “Keep trying; it will get easier.”

When you gain weight.

It’s normal for the number on the scale to fluctuate as you work towards your weight loss goal, but an increase can be discouraging. Prevent weight gain from getting you off track by focusing on the bigger picture. “Health is a journey,” “I am working hard; results will come,” and “My health includes more than weight” are all examples of affirmations that will help you view minor setbacks more positively.

When you have to skip a workout.

Some days, life doesn’t go as planned, and a workout is not possible. Don’t let one missed day ruin how you view months of hard work. Be flexible and patient with yourself. “My fitness is improving,” “I am healthy,” and “A break is okay” will help you move forward with renewed commitment.

When you are faced with a challenging workout.

Nothing beats the feeling of accomplishment after a challenge, but sometimes, you need a mental boost to push through. Stay focused and use phrases like, “This is what it feels like to get stronger” and “I can do hard things” to reach new fitness goals.

Healthy Ways to Celebrate Autumn

Thu, 17 Oct 2024 20:14:21 GMT

Take a hike.

Cooler temperatures, low humidity, and changing colors make autumn one of the best times to hike. Rough terrain can help improve balance, challenge the cardiovascular system, and build core and lower body strength. Research also shows that hiking can reduce stress and anxiety.

Add winter squash to the menu.

If you don’t like pumpkin, don’t give up on winter squash until you’ve tried new varieties and different ways of preparing it. Winter squashes, like acorn, delicata, buttercup, and butternut, all have unique flavors and textures. Winter squash is loaded with antioxidants, and research shows it may help fight inflammation and improve blood sugar control.

Winter squashes can be prepared in many ways. Roast cubes of squash until tender and sprinkle them on salads, or stir into black beans and use as a burrito filling. Simmer chunks of squash in curry or add to fried rice. Puréed squash makes delicious smoothies, soups, and oatmeal.

Take advantage of shorter days.

Fewer hours of daylight doesn’t have to be a negative part of autumn. Take a cue from nature and adjust your routine. Many of us are sleep deprived and don’t take enough time for stress-reducing activities. As the days grow shorter, use the evenings to create a calming ritual to reduce stress. Try journaling or reading with a cup of hot tea. Gradually shift your bedtime to increase your hours of sleep. This will leave you feeling rested and ready to function at your best.

Sources

Crunchy Baked Zucchini Sticks

Sat, 12 Oct 2024 15:20:16 GMT

Zucchini and other summer squashes are antioxidant-rich and provide copper, manganese, potassium, folate, and fiber. In this recipe, zucchini sticks are coated in bread crumbs and baked until crunchy for a healthy snack or side dish.

Nutrition Facts

Serving Size 1/6 recipe

Amount Per Serving

Calories

% Daily Value

Total Fat 2.6g

6%Saturated Fat 1.1g

Trans Fat 0g

14%

Cholesterol 41mg

Sodium 203mg

Total Carbohydrate 6.7g

Dietary Fiber 1g

Total Sugars 1.8g

Includes 0g Added Sugars

Sugar Alcohols 0g

Protein 4.3g

Vitamin D 0.2mcg

Calcium 61mg

Iron 0.4mg

Potassium 221mg

Vitamin A 34.2mcg

15%

Vitamin C 13.7mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

5.7 Net Carbs Per Serving

Yield: 6 servings

Preparation time: 15 minutes

Baking time: 15 minutes

Ingredients

1 lb. small zucchini, ends trimmed
¾ cup panko bread crumbs
¼ cup grated parmesan cheese
¼ tsp dried oregano
¼ tsp garlic powder
¼ tsp fine ground sea salt
¼ tsp ground black pepper
1 large egg
1 tbsp water

Directions

Preheat the oven to 425 degrees Fahrenheit (220 °C).
Cut each zucchini in half length-wise, then cut each half again length-wise to make four sticks per small zucchini.
In a large, shallow baking dish, stir together the bread crumbs, cheese, oregano, garlic powder, salt, and black pepper.
In a large bowl, whisk the egg and water for 15 seconds. Add the zucchini sticks to the bowl and toss to coat each in the egg.
Transfer the zucchini sticks to the dish with the bread crumbs. Working in batches, coat each stick with crumbs. Place the sticks, skin-side down on a baking sheet covered with a silicone mat or parchment paper.
Bake for 12 to 15 minutes, until the zucchini is tender and the bread crumbs are browned and crunchy. Serve warm.

Benefits of Root Vegetables

Mon, 07 Oct 2024 15:45:18 GMT

Full of Nutrients

Don't pass on root vegetables, thinking they are high-calorie and starchy. That is rarely the case. The following options are proof of the wide variety of nutrients available in root vegetables.

Jicama is a crisp and refreshing vegetable rich in fiber and vitamin C. It is often eaten raw, which helps to preserve its valuable vitamin C content.

Kohlrabi is a cruciferous vegetable that provides the same glucosinolates more commonly associated with broccoli and cauliflower. Glucosinolates have been found to protect against cancer.

Radishes are crunchy, spicy root vegetables rich in vitamin C. Like jicama, they are often eaten raw, preserving their vitamin content.

Rutabaga is often described as a sweeter, denser version of a turnip. It provides fiber, potassium, vitamin A, and vitamin C.

Parsnips have a similar shape and texture to carrots. They are a source of fiber, folate, and manganese.

Winter Access and Long Storage

As the temperatures drop in fall and winter, the availability of fresh foods can become limited. Root vegetables are an ideal option to keep your intake of fresh, nutritious produce going throughout the year. Most varieties also have an extended storage life, making stocking up easy so you can use them throughout the season. Root vegetables are best stored at 50 degrees Fahrenheit (10 °C) in a space with controlled humidity, such as a root cellar, garage, or basement.

Easy to Cook

Jicama and radishes have a crisp texture that is delicious when eaten raw. Try slicing them for salads or shred them to add to slaw. When sliced thick or cut into sticks, they also make good dippers for salsa, guacamole, and hummus.

Root vegetables like kohlrabi, rutabaga, and parsnips get sweeter when cooked. Chop them into equal pieces, toss with olive oil and spices, and roast at 400 degrees Fahrenheit (205 °C) for 30 to 40 minutes or until tender. Another option is to shred them and stir them into muffin and cake batters before baking. They can also be steamed until soft and then puréed into a mashed side dish.

Sources

Sundried Tomato and Feta Shrimp

Mon, 07 Oct 2024 15:33:50 GMT

This tangy shrimp is cooked in the oil of the sundried tomatoes to control fat. A sprinkle of feta cheese eliminates the need for extra table salt. This recipe makes a quick and easy weeknight meal when paired with a salad or brown rice. It can also be served alone as an appetizer or snack.

Nutrition Facts

Serving Size 1/4 recipe

Amount Per Serving

108

Calories

% Daily Value

Total Fat 2.6g

4%Saturated Fat 0.8g

Trans Fat 0g

47%

Cholesterol 141mg

Sodium 164mg

Total Carbohydrate 3.8g

Dietary Fiber 0.8g

Total Sugars 2.2g

Includes 0g Added Sugars

Sugar Alcohols 0g

Protein 18.5g

Vitamin D 0mcg

Calcium 81mg

Iron 0.8mg

Potassium 393mg

Vitamin A 17.6mcg

12%

Vitamin C 11.1mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

3.1 Net Carbs Per Serving

Yield: 4 servings

Preparation time: 10 minutes

Cook time: 10 minutes

Ingredients

¼ cup diced onion
2 cloves garlic, minced
1/3 cup diced sundried tomatoes, packed in oil
12 oz. medium raw shrimp, peeled
2 tbsp crumbled feta cheese
1 tbsp chopped chives

Directions

Heat a medium non-stick skillet over medium-high heat. Add the onion, garlic, and sundried tomatoes. Cook for 3 minutes.
Add the shrimp. Cook for 3 to 4 minutes, until the shrimp turn opaque and are cooked through.
Place in a serving dish and sprinkle with the feta cheese and chives.

What Are Antioxidants?

Mon, 30 Sep 2024 18:59:12 GMT

The role of antioxidants.

Free radicals are molecules in the body that damage cells and may increase your risk for disease. They result from converting food to energy, performing exhausting exercise, and exposure to environmental elements, like smoke and pollution. Antioxidants are important because they bind to these free radicals, preventing their ability to damage cells and potentially improving health.

Types of antioxidants.

Four major vitamins and minerals are classified as antioxidants, including vitamin C, vitamin E, selenium, and beta-carotene (converted to vitamin A in the body). In addition to these main nutrients, many phytonutrients (plant nutrients) act as antioxidants. Some examples of phytonutrient categories include flavonoids and polyphenols. There are numerous phytonutrients within all these categories. There are more than 600 known carotenoids alone. Each food source for antioxidants has a unique set of these phytonutrients, and scientists regularly discover new compounds and health benefits.

Top food sources for antioxidants.

Getting antioxidants from food is preferred over loading up on supplements. Research on the effectiveness of these supplements is mixed, and it is possible to get too much of these vitamins and minerals, which can lead to toxicity. By eating a variety of foods, you can ensure a healthy balance of antioxidants. Fruits and vegetables are the best sources, along with nuts, legumes, and whole grains. The United States Department of Agriculture has researched the antioxidant capacity of over 100 foods. Results for the top fruits include prunes, raisins, blueberries, blackberries, strawberries, raspberries, plums, oranges, red grapes, and cherries. The top vegetables include kale, spinach, Brussels sprouts, alfalfa sprouts, broccoli florets, beets, red bell peppers, onions, corn, and eggplant.

Sources

Easy Buffalo Chicken Bites

Mon, 30 Sep 2024 18:40:49 GMT

These buffalo chicken bites have all the flavor of your favorite game-day snack with fewer calories and less saturated fat and sodium. They are simple to make, and the recipe can easily be doubled to feed a larger crowd.

Nutrition Facts

Serving Size 1/6 recipe

Amount Per Serving

120

Calories

% Daily Value

Total Fat 4.8g

8%Saturated Fat 1.5g

Trans Fat 0g

20%

Cholesterol 59mg

12%

Sodium 271mg

Total Carbohydrate 2.5g

Dietary Fiber 0g

Total Sugars 0g

Includes 0g Added Sugars

Sugar Alcohols 0g

Protein 16.7g

Vitamin D 0.7mcg

Calcium 0mg

Iron 0.3mg

Potassium 248mg

Vitamin A 16.2mcg

Vitamin C 0mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

2.4 Net Carbs Per Serving

Yield: 6 servings

Preparation time: 10 minutes

Cooking time: 10 minutes

Ingredients

1 lb. boneless, skinless chicken tenders, cut into 1-inch pieces
2 tbsp cornstarch
1/8 tsp ground black pepper
1 tbsp olive oil
1 tbsp unsalted butter
¼ cup hot sauce

Directions

Place the chicken pieces in a medium bowl. Sprinkle in the cornstarch and black pepper. Toss to coat all the chicken pieces in the cornstarch.
Heat the olive oil in a medium skillet. Add the chicken and cook for about 10 minutes until the chicken is browned and no longer pink in the center. Stir often so that the chicken browns evenly.
Remove the chicken from the heat and sit for 2 minutes.
Place the butter in a medium microwave-safe bowl. Microwave for about 45 seconds to melt the butter. Stir the hot sauce into the butter.
Add the chicken pieces to the hot sauce and toss to coat evenly. Serve warm with toothpicks.

Cardio Workouts at Home

Fri, 27 Sep 2024 14:37:53 GMT

You can increase your heart rate and burn calories without a trip to the gym. These three cardio workouts last for 5 minutes each. When you repeat the segments four times, you will complete a fast-paced 20-minute cardio workout. Perform each movement for 50 seconds and allow 10 seconds to transition between exercises.

Workout 1

High knees

Jog in place while lifting your knees high towards your chest.

Jumping jacks

Stand with your feet together, knees slightly bent, and arms at your sides. Jump while raising your arms and separating your legs. Land with your legs apart and your arms overhead. Jump again while lowering your arms and returning your legs to the starting position. For a lower-impact version, alternate stepping each foot out to the side instead of jumping.

Alternating front kicks

Lift the right knee and kick your right foot out in front of you so your leg is parallel to the floor. Repeat with your left leg. To increase the intensity, pick up the pace and add a hop as you kick.

Squat jumps

Stand with your feet hip-width apart. Sit back into a squat and then jump into the air. As you land, drop back down into a squat and repeat.

Scissor jumps

Jump and quickly cross your ankles while in the air. Land with your feet uncrossed. Repeat and alternate which foot is in the front.

Workout 2

Mountain climbers

Start in plank position. Pull your right knee towards your chest as you tap your right toe on the ground about 18 inches below your right hand. Return your right foot to the starting position while raising your left foot. Repeat.

Plank jacks

From the standard plank position, hop your feet out to the sides and hop back into the center. To reduce the intensity, tap your right and left feet out to the side one leg at a time.

Modified burpees

From the standard push-up position, hop your feet forward so they land between your hands. As you stand, jump into the air. Return your hands to the ground and jump your feet back to the standard plank position. Repeat.

One leg hop

Stand on your right foot and hop. Hop side-to-side and front-to-back to challenge your balance. Switch feet and hop on your left leg.

Skaters

Jump to the right and land on your right foot with your left knee bent and your left foot lifted off the floor. Jump to the left and land on your left foot. Increase the speed and distance of each jump to increase the intensity.

Workout 3

Jump rope

With feet together, hop in place while keeping your elbows close to your torso and rotating your forearms clockwise. The exercise can be done with or without a jump rope.

Alternating punches

Stand with your feet hip-width apart. Alternate jabs with the right and left arms. Twist the torso towards the direction of the punch to work the core.

Side-to-side hops

With the feet together, envision a vertical line to your right. Hop back and forth over the line with both feet.

Cross-country ski

Stand with your right foot out in front and your left foot back. Jump and scissor your legs so the left foot is forward and the right foot is back when you land. Make big movements with your arms, raising your left arm overhead as your right foot moves forward, and then switch.

Walking sidekicks

Lift your right leg out to the side and kick your foot so that your leg is almost parallel to the floor. With each kick, step to the right. Repeat four times. Switch to the left leg, and repeat four times.

As always, please consult your physician before starting any new exercise routine.

Autumn Workouts

Fri, 27 Sep 2024 14:29:38 GMT

Kayaking

The watersports don't have to end once summer is over. Kayaking provides a great way to enjoy cooler temperatures and fall foliage. Many cardiovascular exercises work the lower body, but few challenge the upper body as much as paddling. Kayaking at a moderate pace for 60 minutes will burn 478 calories.

Family Scavenger Hunt

Take the family to the park and organize a fast-paced scavenger hunt to get moving. Create a list of autumn items such as a gold leaf, acorn, heart-shaped rock, animals, and flowers. Leave nature undisturbed and gather your items by snapping a quick photo. Set the timer and find the items as quickly as possible. Brisk walking or jogging on your search will keep your heart rate up and burn calories while you have fun as a family. Walking briskly, about 3.5 miles per hour, for 30 minutes burns 112 calories.

Flag Football

After the big game, gather your group together and play a little football of your own. Flag football is a game just about anyone can play. It is low impact and will increase your heart rate, boost calories burned, and improve your fitness with frequent breaks so you can take things at your own pace. Playing touch or flag football for 60 minutes burns 558 calories.

Hiking

Hiking is a low-intensity, long-duration activity that can burn a ton of calories. Research also shows that this type of activity may improve blood cholesterol and insulin function. The cooler temperatures, low humidity, and beautiful colors of the season make fall one of the best times to head out for a hike. Hiking for 60 minutes burns 478 calories.

Soccer

You don’t need to be on a team to take advantage of soccer's cardiovascular and leg-strengthening benefits. Passing the ball, taking some shots on goal, and running the field for 30 minutes is plenty of time to get a challenging workout, and you will burn 239 calories.

Trail Race

Nature trails provide one of the best places to work out in the fall. The changing fall colors create a peaceful exercise atmosphere, and dirt trails are easier on the joints than harder surfaces like concrete. Signing up for a trail race is a good way to stay motivated. You can experience a new exercise environment with the security of being on the trail with others, and you'll have access to support stations. Start with shorter distances, as elevation and terrain can make trail running more challenging than running on the road or treadmill. If you run a 5K in 30 minutes, you will burn about 379 calories.

*All calorie estimates are based on a 150-pound female.

Carrot Cake Salad

Thu, 19 Sep 2024 00:06:40 GMT

This recipe uses the flavors of a popular dessert and turns it into a side dish loaded with healthy fruits and vegetables. It provides a lower-calorie way to satisfy a dessert craving.

Nutrition Facts

Serving Size ¹/₄ recipe

Amount Per Serving

105

Calories

% Daily Value

Total Fat 5.8g

6%Saturated Fat 1.3g

Trans Fat 0g

Cholesterol 1mg

Sodium 26mg

Total Carbohydrate 12.3g

Dietary Fiber 2.6g

Total Sugars 8.1g

Includes 1.4g Added Sugars

Protein 2.8g

Vitamin D 0mcg

Calcium 36mg

Iron 0.4mg

Potassium 201mg

26%

Vitamin A 231mcg

Vitamin C 3.7mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

9.7 Net Carbs Per Serving

Yield: 4 servings

Preparation time: 15 minutes

Ingredients

1 cup shredded carrots
1 apple, cored and chopped
¼ cup chopped walnuts
1 tbsp unsweetened, toasted coconut
¼ cup non-fat, plain Greek yogurt
1 tsp honey
1/8 tsp pure vanilla extract
1/8 tsp ground cinnamon
1/8 tsp ground nutmeg
Pinch of ground cloves

Optional: 2 tbsp raisins

Directions

Add the carrots, apple, walnuts, and coconut to a medium bowl and toss to combine.
In a small bowl, stir together the yogurt, honey, vanilla, cinnamon, nutmeg, and clove. Pour the dressing over the carrots and apple. Stir well. If you are using the raisins, stir them in just before serving.

5 Effective Sports-based Exercises

Wed, 18 Sep 2024 17:02:20 GMT

Athletes use sports-specific training to improve fitness, speed, and strength. You don’t have to be an athlete to take advantage of the same effective exercises. By incorporating more challenging moves and using them in a way that matches your fitness level, you can gain similar benefits for health and exercise performance.

Cycling Sprint Intervals

Whether you cycle on the open road or hop on a stationary bike at the gym, sprint intervals will improve your cardiovascular fitness and increase calorie burn. Sprint intervals are a form of high-intensity interval training (HIIT), a type of exercise that research shows improves aerobic and anaerobic fitness and insulin resistance.

How to do it: Set your stationary bike to a comfortable resistance that matches how you would feel cycling on a flat route. Start with 15 to 30-second sprints, cycling as fast as you can. Recover at a moderate pace for 2 minutes. Repeat the intervals throughout your workout. You can gradually increase your sprint time, decrease your recovery time, or increase your resistance to make the session more challenging.

Chin Ups

Sports like rowing, swimming, and volleyball require excellent upper body strength, and chin-ups are a popular training exercise that target the back and biceps. This exercise isn’t easy. If you are new to it, check if your gym has an assisted chin-up machine. These machines have a platform to kneel on that supports your lower body, making the exercise easier. Stick with it, and you will be able to turn out a complete set without assistance in no time.

How to do it: Stand facing the chin-up bar. Use a step or jump up to grasp the bar with both hands. They should be about shoulder distance apart with palms facing you. As you hang in the starting position, slightly bend your knees, cross your feet at the ankles, and contract your abdominals to help stabilize your lower body. Pull yourself up until your chin is level with the bar. Your elbows should stay close to your body and point towards the floor as you pull yourself up.

Speed Skaters

The speed skater exercise simulates skating and can be incorporated as a cardio interval into any circuit routine. It works the lower body, and the faster you move, the more your heart rate will increase to improve fitness and burn calories.

How to do it: Hop to the right and land on your right foot. Your left knee should be bent with your left foot lifted off the ground. Hop to the left, landing on your left foot with your right foot elevated. As you begin to hop more quickly from side to side, swing your arms in the direction you hop to gain momentum and keep your balance. To make the move more challenging, touch the floor with your left hand as you land on your right foot and repeat from side to side. To make the move less difficult, remove the hop and step from side to side.

High Knees and Butt Kicks

Often used in track and field as a warm-up, high knees and butt kicks can be incorporated at any phase of your workout. This leg movement helps to elongate and stretch the quadriceps and hamstring muscles, and the faster you move, the better your cardiovascular workout. High knees also target the abdominal muscles. The movements can be done at a walking or running pace, or if you are limited in space, you can do them in place.

How to do it: As you walk forward, raise your knee high with each step. Contract your abs and lift your knee as high as you can. For butt kicks, with each step, bend at the knee and bring your heel into contact with your bottom or as close as you can get. The move should be exaggerated, contracting the hamstrings with each butt kick. Once you feel comfortable with the movement, pick up the pace and accelerate into a running motion as you perform high knees and then switch to butt kicks.

Jab and Cross

Boxing provides an effective workout that can be adapted to all fitness levels. Even if you don’t have access to a bag, simply performing the punch and kick moves will help tone the upper and lower body. You can start simple with a jab and cross combo and add more moves from there, like hooks, uppercuts, and front kicks. Incorporating jump rope or bob and weave intervals will help you get your heart rate up for a challenging session that works the whole body.

How to do it: Stand with your right foot in front of your left. Make a fist with each hand and bring your fists up to your chin in a guard position (as if you were protecting your face). Punch straight out in front of you with your right arm and return to the guard position (the jab). Now punch with your left arm (the cross). As you punch with the left, pivot your back foot so that your hips move in the same direction as your punch. Return to the guard position and continue to jab, then cross. Try to incorporate a bouncing or jogging movement as you punch to increase your heart rate. Switch your leg position, jab with your left arm, and cross with your right.

How to Spot a Fad Diet

Mon, 16 Sep 2024 19:14:34 GMT

Marketers of fad diets try to appeal to your desire for quick-fix weight loss. Unfortunately, these diets are not the answer for long-term health and may do more harm than good. Use these tips to spot and steer clear of fad diets.

It is very low in calories.

Weight loss requires that you burn more calories than you take in, but this doesn’t mean that an extremely low number of calories is a good thing. The National Institutes of Health warn that diets with 800 or fewer calories should be avoided unless you are being monitored by a doctor. An eating plan that provides 1,200 to 1,500 calories per day helps most women lose weight safely, while an eating plan with 1,500 to 1,800 calories per day is ideal for men. Eating too few calories prevents you from consuming the nutrients your body needs, drains your energy, and leaves you feeling hungry.

It requires the purchase of special foods or supplements.

A fad diet that requires you to purchase special meals, bars, and powders is not sustainable. You may find this convenient at first, but soon, those foods will lose their appeal, and the extra costs will add up. Often, these fad diets require a significant initial investment, which ends up wasted when you don’t achieve the unrealistic results promised by the program. A healthy eating plan must be flexible and affordable to fit your lifestyle.

It is too restrictive.

Cutting out entire food groups, eating only certain foods together, and avoiding foods at specific times of day are all indications of a fad diet. These practices restrict your ability to eat when you are truly hungry and may prevent you from satisfying healthy cravings. Restrictive eating leads to deprivation. When you feel deprived, often all you can think about is the one thing you can’t have. Few people have the willpower to stick to such strict rules, making you more likely to give in and overindulge. A balanced diet that allows you some of your favorite treats occasionally is a much more effective way to gain a healthy relationship with food and lose weight for good.

It ignores the importance of exercise.

It is possible to lose weight without physical activity, but research shows that regular exercisers are most successful at keeping weight off. A fad diet that promotes only dietary changes for weight loss does not provide you with the balanced plan you need to be successful. A healthy lifestyle is about much more than losing a few pounds. Exercise combined with healthy eating will help you lose weight while improving your fitness and energy levels.

It emphasizes that you don’t need to change anything.

A plan that says you don’t need to change your eating and activity habits to lose weight is likely a fad diet. The truth is that you do need to make positive changes to see results. If you are currently unhappy with your weight and your fitness level, you cannot continue your current eating and exercise patterns and expect to see results. Getting fit requires commitment. Anything worth having, including good health, is worth working hard for.

Sources

National Institutes of Health - Healthy Eating Plan

Roasted Vegetable and Chickpea Dip

Fri, 13 Sep 2024 19:26:28 GMT

This recipe combines roasted vegetables with chickpeas and extra virgin olive oil to create a dip that provides protein, heart-healthy fat, and vitamins. Use it to dip vegetables, spread on whole-grain crackers, or fill vegetarian sandwiches.

Nutrition Facts

Serving Size ¹/₄ cup

Amount Per Serving

108

Calories

% Daily Value

Total Fat 6g

4%Saturated Fat 0.7g

Trans Fat 0g

Cholesterol 0mg

Sodium 200mg

Total Carbohydrate 11.8g

Dietary Fiber 2.6g

Total Sugars 2.8g

Includes 0g Added Sugars

Protein 3.1g

Vitamin D 0mcg

Calcium 24mg

Iron 0.6mg

Potassium 204mg

15%

Vitamin A 136mcg

Vitamin C 8.5mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

9.2 Net Carbs Per Serving

Yield: About 2 cups

Preparation time: 20 minutes

Cooking time: 25 minutes

Ingredients

1 cup chopped carrots
1 cup cauliflower florets
½ cup chopped red onion
2 cloves garlic
3 tbsp extra virgin olive oil
1 can (15.5 oz.) low-sodium chickpeas, drained
½ tsp fine ground sea salt
¼ tsp ground black pepper
¼ tsp dried basil
1/8 tsp ground coriander

Directions

Preheat the oven to 425 degrees Fahrenheit.
Place the carrots, cauliflower, onion, and garlic cloves in a medium bowl. Pour a tablespoon of the olive oil over the vegetables and toss to coat. Spread the vegetables in a single layer on a baking sheet sprayed with non-stick cooking spray.
Roast the vegetables for 25 minutes, stirring once about halfway through. Remove them from the oven and let them cool for 10 minutes.
Add the chickpeas to the bowl of a food processor. Add the cooled vegetables, salt, black pepper, basil, and coriander. Puree on high for about 20 seconds until the mixture turns into a spreadable paste and all vegetables are finely chopped. Scrape the sides of the bowl as needed.
Add the olive oil. Puree for 30 to 45 more seconds until the mixture becomes somewhat smooth. Remove from the food processor and serve.

Signs that You Need New Athletic Shoes

Fri, 13 Sep 2024 19:11:09 GMT

Athletic shoes protect your knees and other joints by providing support and cushioning during high-impact activities. While athletic shoes should be replaced approximately every 350-500 miles or every 3-6 months, shoe quality is also influenced by factors like body weight, intensity, and exercise surface. When you lose track of the exercise distance or time spent in your current pair, pay attention to these signs that you need new athletic shoes.

Your knees start hurting.

If you start to develop knee pain, it could be because your shoes are past their prime. The loss of support can lead to iliotibial band syndrome, which is inflammation of the band that runs from your hip to below your knee. The inflammation can cause pain on the outside of your knee joint.

You have pain in your shins.

Shin splints result from an imbalance in the muscles controlling foot movement. Old shoes that lack support can contribute to shin splints.

There is a noticeable difference when you try a different pair.

It’s a good idea to buy new shoes before your current shoes are completely worn out. This allows you to transition into the new shoes by alternating between the current and new pair every few workouts. If the lack of support and cushioning is noticeable when returning to the old pair, it’s time to retire those shoes and move on to the new pair for good.

The tread is visibly worn.

Check the bottoms of your shoes. While a little wearing is normal, if you notice spots where the tread is worn more than other areas or where it is smooth and no longer grips the exercise surface, it’s time for a new pair of shoes.

The shoes have changed shape.

Over time, your shoes will conform to the shape of your foot and reflect your walking pattern. If you notice that the heels are unevenly worn, causing your foot to turn, or if there is little stability on the sides of the shoe, causing your ankle to shift towards the center, switch to a new pair.

Facts About Carbohydrates

Mon, 09 Sep 2024 18:50:31 GMT

Carbohydrates are a valuable source of energy

Carbohydrates get negative attention for causing weight gain, but they are a valuable energy source. One gram of carbohydrates contains four calories (the same amount in one gram of protein). For adults, carbohydrates should account for 45 to 65 percent of total calories.

Quality is important

All carbohydrates are not equal. Simple or refined varieties (such as white flour and sugar) are digested quickly and cause a spike in blood sugar that causes hunger and cravings. Complex carbohydrates take longer to digest and do not cause a large blood sugar spike. They also often provide the body with vitamins, minerals, and dietary fiber.

Avoid added sugars

Convenience snacks and quick meals are often loaded with added sugars and low in vitamins, minerals, high-quality protein, and heart-healthy fats. Ideally, keep your added sugars under 50 grams daily.

Bread and pasta are not the only sources

Try to avoid the white, refined breads and pastas. Instead, the majority of your carb intake should be composed of nutritious, complex carbohydrates like the following:

beans
brown rice
cruciferous vegetables (broccoli & cauliflower)
lentils
leafy greens
oats
quinoa
sweet potatoes
wheat berries

Sources

Kid-friendly Lunch Kabobs

Mon, 09 Sep 2024 17:55:05 GMT

Healthy eating is easier when it’s fun. These kabobs make a unique treat for both kids and adults. They contain vitamin-rich vegetables and are balanced in protein and fat. Serve them with hummus for dipping or fiber-rich whole-grain crackers.

Nutrition Facts

Serving Size 2 skewers (1/4 recipe)

Amount Per Serving

256

Calories

% Daily Value

18%

Total Fat 11.9g

32%Saturated Fat 6.4g

Trans Fat 0.2g

28%

Cholesterol 84mg

23%

Sodium 526mg

Total Carbohydrate 5.9g

Dietary Fiber 1.5g

Total Sugars 2.8g

Includes 0g Added Sugars

Sugar Alcohols 0g

Protein 31.2g

Vitamin D 0.3mcg

33%

Calcium 434mg

Iron 0.8mg

10%

Potassium 484mg

13%

Vitamin A 120mcg

25%

Vitamin C 22.5mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

4.4 Net Carbs Per Serving

Yield: 4 servings

Preparation time: 15 minutes

Ingredients

16 cherry or grape tomatoes
8, 1/2 oz. cubes of cheese, such as part-skim mozzarella
8 green olives
8 oz. grilled or roasted chicken or turkey, cut into 1 oz. pieces
8 large cauliflower or broccoli florets
8 pre-soaked wooden skewers

Options for serving: Greek yogurt dressing, hummus, whole grain crackers, whole grain pita bread wedges

Directions

For each kebab skewer, slide on one tomato, a cheese cube, an olive, a 1-ounce piece of poultry, a floret, and a second tomato.
Keep refrigerated until ready to serve.

Easy Ways to Increase Protein Intake

Mon, 09 Sep 2024 17:03:43 GMT

Mashed fava beans and chicory greens

Protein is a macronutrient that provides four calories per gram. Along with carbohydrates and fats, protein is one of our primary sources of energy. The body also uses protein to perform the following functions:

Tissue development, including muscle, bone, and skin
Enzyme functions, including metabolism, digestion, and blood clotting
Hormone development
pH balancing

Health professionals recommend that 10 to 35 percent of daily calories come from protein. You can easily increase your protein intake by making a few creative changes. Here are four easy ways to add healthy protein to your diet.

Substitute fish

Fish provides protein without excess saturated fat and is also a source of essential omega-3 fatty acids. You don’t have to eat a bland fillet to increase your intake. Firm white fish like halibut or catfish can be cut into large cubes and simmered in stews to replace beef or chicken. Flaky fish like tilapia can be ground with herbs and spices and formed into fish burgers or meatballs. Four ounces of tilapia contains 21 grams of protein.

Use mashed beans for filling

Beans are loaded with protein and fiber. They make a delicious filling that contains protein without increasing saturated fat. Use mashed black beans as a filling for burritos and as a layer in lasagna. Mashed pinto beans can be used in taco salads and quesadillas. Mashed beans can even be used in desserts like cakes and brownies. One-half cup of white kidney beans contains 6 grams of protein.

Blend in nut flour

Nut meals and flours are made by grinding nuts until they are fine. These flours contain the same valuable plant-based proteins as whole nuts. Blend them into shakes, batters, sauces, and oatmeal to give your meals a boost of high-quality protein. One-quarter cup of almond flour contains 6 grams of protein.

Explore the protein power of peas

Peas have often been viewed as starchy vegetables without much nutritional benefit, but their protein power is gaining attention. Mashed peas make a great side dish or filling, and fresh peas can be sprinkled over salads and stir-fries. Pea powder makes a protein-rich addition to smoothies. A half cup of green peas contains 4 grams of protein.

Sources

Warm Rosemary Corn and Tomato Salad

Fri, 30 Aug 2024 18:07:55 GMT

Herbs and spices are packed with disease-fighting phytonutrients while giving seasonal vegetables a big boost in flavor. This salad uses rosemary, but basil and cilantro are also great options.

Nutrition Facts

Serving Size 1/4 recipe

Amount Per Serving

Calories

% Daily Value

Total Fat 1.6g

1%Saturated Fat 0.2g

Trans Fat 0g

Cholesterol 0mg

Sodium 137mg

Total Carbohydrate 17.6g

11%

Dietary Fiber 3.1g

Total Sugars 3.8g

Includes 0g Added Sugars

Sugar Alcohols 0g

Protein 2.4g

Vitamin D 0mcg

Calcium 11mg

Iron 0.8mg

Potassium 391mg

Vitamin A 27.4mcg

20%

Vitamin C 17.8mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

14.5 Net Carbs Per Serving

Yield: 4 servings

Preparation time: 5 minutes

Baking time: 12 minutes

Ingredients

3 ears of corn, kernels cut off
1 cup cherry or grape tomatoes
¼ cup diced onion
½ tsp extra virgin olive oil
½ tsp chopped fresh rosemary
¼ tsp sea salt
1/8 tsp ground black pepper

Directions

Preheat the oven to 400 degrees Fahrenheit.
Combine the corn kernels, tomatoes, and onion on a baking sheet. Drizzle with the olive oil, then add the rosemary, salt, and pepper. Stir to coat the vegetables in oil and herbs.
Bake for 12 minutes, stirring halfway through. The corn will soften and brown slightly, and the tomatoes will begin to burst. Serve warm.

Safety for Outdoor Exercise

Wed, 28 Aug 2024 04:07:57 GMT

Whether on the road, a sidewalk, or a trail, it's important to take responsibility for your safety when exercising outdoors. Put these tips into practice every time you hit the pavement for a workout.

Research your route.

Pedestrian and bike routes can change drastically within a short distance. Sidewalks end, trails have long stretches with no shade, and residential neighborhoods can lead to industrial areas unsuitable for pedestrian traffic. Use Google Maps Street View to research your route before you head out the door. Have a distance or timespan in mind, and ensure your route will allow you to reach this goal without endangering you.

Be visible at dusk and dawn.

You may feel that you are highly visible on the road, but that is not always the case from a driver's perspective. The rising or setting sun can obstruct vision, and mobile phones can cause distractions. Stay aware of your surroundings and always ensure that a driver sees you and stops completely before crossing an intersection. This is especially important at dusk or dawn, when visibility is reduced. Use lights on bikes, dress in bright colors, and add reflectors.

Follow the rules of the road.

It's important to follow bike and pedestrian rules for the road. When walking or jogging on sidewalks, moving in either direction is acceptable. When biking on the road, travel in the same direction as traffic. When walking or running on the road, move against the traffic flow so that you are facing oncoming vehicles. These directional rules may seem unimportant if you go a short distance or exercise in a quiet area, but stick to them. When you travel in the wrong direction, you disrupt traffic flow and endanger yourself and others.

Avoid distractions.

Listening to music can be motivating, and phone conversations can pass the time, but these activities distract you from your surroundings and slow your reaction time. Loud music can drown out honking cars, and being immersed in deep conversation can prevent you from taking a good look before crossing an intersection.

8 Tips to Eat Less

Wed, 28 Aug 2024 04:03:42 GMT

Use smaller dishes.

Grabbing a smaller plate or bowl may seem like a small change, but it can make a big difference in how much food you serve yourself. Research shows that larger bowls can cause us to take as much as 30 percent more food! Smaller plates require less food to fill and make portions appear larger, which leads to eating fewer calories without feeling deprived.

Put foods away.

Storing foods on the countertop in plain view can trigger cravings. Just seeing a bag of chips can make you hungry, and resisting when they are within easy reach is difficult. If you have these foods in the house, keep them in a closed cabinet out of view to reduce mindless snacking.

Use measuring tools as serving utensils.

Use a measuring cup to portion out foods like beans, soups, pasta sauces, and stews. Use measuring spoons to scoop out nut butter or condiments such as salad dressing. This small change will reveal exactly how much food you are eating.

Slow down.

Set down your fork between bites, chew slowly, and keep your focus on the food you are enjoying. Slowing down allows you to eat more mindfully, which helps you feel more satisfied. As a result, it will be easier to recognize when you feel full.

Stay at the table.

Distracted eating leads to overeating. Even if you are eating a healthy meal, doing so in front of a television screen causes you to lose sight of your body’s cues for hunger and fullness. Improving your relationship with food requires you to remove distractions so you can truly enjoy your food.

Buy singles.

Cravings are part of a normal, healthy lifestyle. When and how you indulge is what controls whether these cravings have a negative influence on your health. A box of cookies will still be around after you have had one or two to satisfy your craving. It’s better to enjoy a treat and remove the temptation than to deprive yourself and binge later. Buy a single cookie or donut at the bakery and single-serving bags of chips to reduce the chance that you will overdo it.

Reduce convenience foods.

When the foods you eat require some work, they slow you down and keep you focused. Cook more often and buy snacks that need to be shelled or peeled, such as nuts, seeds, and fruits. It takes longer, but the investment will be worth reaching your fitness goals.

Stay hydrated.

Thirst is often mistaken for hunger. Drinking plenty of water and calorie-free beverages can help you feel full and eat less.

Additional Reading

Health Magazine - 15 Tips To Use Portion Control for Weight Loss

Types of Dietary Fat

Mon, 19 Aug 2024 15:59:31 GMT

Dietary fat was once considered bad for health, but as research has evolved, we now know that all types of fat are not equal. Fat is an essential component of a healthy diet. It plays a role in brain health, helps build cell membranes, and allows the body to absorb fat-soluble vitamins. However, some fats can increase your risk for heart disease and stroke.

Monounsaturated Fat

Studies show that monounsaturated fat reduces bad cholesterol (LDL), which helps to lower the risk of heart disease and stroke. There is also evidence that these fats can help control blood sugar. Monounsaturated fats can be found in olive oil, sesame oil, avocados, and peanut butter.

Polyunsaturated Fat

Polyunsaturated fats (including omega-3 and omega-6 fatty acids) have been found to reduce bad cholesterol (LDL) and reduce the risk of heart disease and stroke. These fats are found in walnuts, sunflower seeds, tofu, and fatty fish like salmon and trout.

Trans Fat

Health experts consider trans fatty acids the worst type of dietary fat. Trans fats increase bad cholesterol (LDL) and lower protective good cholesterol (HDL). Trans fats are byproducts of hydrogenation (turning a liquid fat into a solid) and were common in processed foods. Thankfully, the FDA removed these dangerous fats from the US food supply in 2021.

Saturated Fat

A diet high in saturated fat can increase total cholesterol and bad cholesterol (LDL), but some reports now question if the link between saturated fat and heart disease is as strong as once believed. As research continues, health experts remain cautious and recommend limiting saturated fat to 10 percent of total daily calories. Saturated fat is found in red meat, whole dairy, coconut oil, and baked goods.

Additional Reading

Sources

Skillet Zucchini and Carrots

Thu, 15 Aug 2024 18:48:51 GMT

Carrots and summer squash are rich in plant nutrients that support healthy vision. Serve this alongside grilled fish for dinner, or top it with a poached egg and enjoy some vegetables for breakfast.

Nutrition Facts

1/4 recipe

Amount Per Serving

Calories

% Daily Value

Total Fat 4g

3%Saturated Fat 0.6g

Trans Fat 0g

Cholesterol 0mg

Sodium 163mg

Total Carbohydrate 8g

Dietary Fiber 2.6g

Total Sugars 4.5g

Includes 0g Added Sugars

Sugar Alcohols 0g

Protein 2.6g

Vitamin D 0mcg

Calcium 46mg

Iron 0.9mg

13%

Potassium 615mg

26%

Vitamin A 236mcg

12%

Vitamin C 11mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

5.4 Net Carbs Per Serving

Yield: 4 servings

Preparation time: 15 minutes

Cooking time: 10 minutes

Ingredients

3 ½ cups shredded zucchini
1 tbsp extra virgin olive oil
¼ cup diced yellow onion
½ cup shredded carrots
¼ tsp ground coriander
¼ tsp ground cumin
¼ tsp salt
¼ tsp smoked paprika
Cilantro for garnish

Directions

Shred the zucchini using a food processor. Work in batches and squeeze the shredded zucchini over the sink to eliminate excess water. Set the zucchini aside.
Heat the olive oil in a large skillet over medium-high. Add the onions and cook for three minutes until they begin to soften. Add the carrots and cook for one more minute. Add the zucchini and cook for five minutes until the vegetables are cooked through and begin to brown.
Add the coriander, cumin, salt and smoked paprika. Stir well. Sprinkle with chopped cilantro, and serve warm.

Indoor Exercises that Burn Tons of Calories

Thu, 15 Aug 2024 18:48:29 GMT

Moving workouts indoors during hot weather will allow you to keep up the intensity without overheating. Don’t think that indoor workouts are limited to lengthy treadmill sessions. Add variety by trying new classes, sports, and routines that burn calories and keep you fit.

Rowing machine

If you prefer cardio sessions on machines, step off the treadmill and try something new. Most gyms have rowing machines, but they are rarely used, even though rowing is an excellent full-body workout. It is unique in that it works both the upper and lower body simultaneously to increase the heart rate. It can be challenging initially, so start by working a few minutes on the rowing machine into your cardio session. You’ll be ready for longer sessions as your coordination and fitness improve.

Calories burned in 30 minutes at a moderate pace: 239

Indoor cycling

Cycling classes remain one of the most popular workouts at the gym. They allow you to adjust the intensity to your fitness level with the opportunity to push yourself for a challenging workout. Indoor cycling is for you if you shy away from group exercise classes because of complicated choreography or complex moves.

Calories burned in 30 minutes of vigorous indoor cycling: 356

Basketball

Indoor recreational sports are great ways to change your routine when it’s too hot outside for your usual walk or run. Basketball's stop-and-go activity provides your cardiovascular system and muscles with a new type of training.

Calories burned in 30 minutes: 199

Dance classes

Take a break from the workout mentality and make your physical activity more fun with dance classes. If you’ve been interested in learning dance, now is the time to do it. Everything from hip hop to ballroom dancing will boost cardio fitness, challenge your muscles, and improve your flexibility. Plus, you can boost brain health by learning something new.

Calories burned hip hop dancing for 30 minutes: 180

Circuit training

End the boredom of 30-minute cardio sessions followed by strength training by creating a circuit workout. Alternate one strength training exercise with five minutes of cardio for the length of your session. It’s a workout that keeps the heart rate up and blasts calories. You can perform your circuit on machines at the gym or by combining dumbbells with jogging in place, jumping jacks, and squat jumps.

Calories burned in 30 minutes: 279

* Calories burned are based on a 150-pound female.

5 Whole Grains for Healthy Salads

Mon, 12 Aug 2024 19:37:09 GMT

Cooked barley

Don't restrict your salads to only leafy greens. Try something new with these healthy whole grains that add a burst of flavor, texture, and nutrients to your salads.

Barley

Barley is a nutty, chewy grain that is delicious sprinkled over mixed greens. The dietary fiber in barley contains beta-glucans, which may reduce blood cholesterol. Barley also contains niacin, which has been found to protect against cardiovascular disease. Choose hulled barley over pearled barley as it still contains some of the bran and endosperm of the grain. To cook, simmer a cup of dry hulled barley in about 3 ½ cups of water for 60 minutes or until tender and chewy.

Bulgur

Bulgur is cracked wheat often used in Middle Eastern tabbouleh salads with parsley, mint, and garlic. It is lower in calories and carbohydrates and has more fiber than many other grains, including quinoa. Because bulgur is pre-cooked before it is sold, it takes less time to prepare than most whole grains. Simmer a cup of bulgur in 2 ½ cups of water for about 10 minutes, or pour boiling water over the grains and let them sit for an hour to soften.

Kamut

Kamut is a chewy form of wheat with a rich, buttery flavor. It makes delicious cold grain salads and can be stirred into vegetable salads like broccoli slaw. Kamut is higher in protein than other forms of wheat and provides vitamin E. Soak kamut overnight and drain. Simmer a cup of soaked kamut in 3 cups of water for 45 to 60 minutes.

Red Rice

Red rice is a whole grain from Bhutan with a nutty, earthy flavor. When cooked, it turns a pale pink, and its flavor goes well with salads made of roasted mushrooms and peppers. Red rice is a gluten-free grain that contains potassium and magnesium. To prepare, bring a cup of red rice to a boil in 1 ½ cups of water. Reduce the heat, cover, and simmer for 30 to 40 minutes.

Wheat berries

Wheat berries are whole wheat kernels with a nutty flavor and a chewy texture similar to barley and kamut. They make a hearty topping for mixed green salads and work well as a base for cold grain salads. Both red and white wheat berries are whole grains that contain protein, fiber, vitamin E, and magnesium. Rinse a cup of wheat berries well, and bring it to a boil in 4 cups of water. Reduce heat and simmer for 50 to 60 minutes.

Sources

Whole Grains Council - Whole grains from A-Z

Cantaloupe Coconut Smoothie

Fri, 09 Aug 2024 17:24:49 GMT

Cantaloupe is rich in dietary fiber, potassium, and vitamins A & C. This recipe combines the fruit with light coconut milk and frozen pineapple to create a breakfast or snack with no added sugars.

Nutrition Facts

Serving Size 1 smoothie

Amount Per Serving

220

Calories

% Daily Value

17%

Total Fat 10.8g

44%Saturated Fat 8.8g

Trans Fat 0g

Cholesterol 3mg

Sodium 94mg

Total Carbohydrate 27.6g

10%

Dietary Fiber 2.9g

Total Sugars 22.9g

Includes 0g Added Sugars

Sugar Alcohols 0g

Protein 5.7g

25%

Vitamin D 5mcg

12%

Calcium 160mg

Iron 0.5mg

15%

Potassium 707mg

38%

Vitamin A 345.4mcg

110%

Vitamin C 98.8mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

24.7 Net Carbs Per Serving

Yield: 1 smoothie

Ingredients

1 cup cubed fresh cantaloupe
½ cup light coconut milk
½ cup non-fat milk (any variety)
¼ cup unsweetened frozen pineapple
1 tbsp toasted unsweetened shredded coconut (optional)

Directions

Place all ingredients except the shredded coconut in a blender and puree until smooth. Top with coconut before serving.

Reduce Food Waste & Boost Nutrition

Tue, 06 Aug 2024 21:42:00 GMT

Before you throw away those food scraps, take a second look. Are they edible? You might be surprised to learn that many stems, tops, and pulps can be used in delicious and healthy ways.

Carrot greens

When you buy carrots with the leafy green tops attached, don’t toss those greens in the trash. Carrot greens can be finely chopped and stirred into soups, salads, and stir fries. Blend them into pesto or juice them with other fruits and vegetables.

Beet greens

Most beets are sold with the greens intact. You can chop them and sauté them in olive oil and garlic, add them to soups and stews, or use them as fillings in stuffed peppers or vegetable lasagna. They can also be baked until crispy, like kale chips. Beet greens contain vitamins K and C and the carotenoid lutein, which is associated with eye health.

Cruciferous cores

When you’ve cut all the florets away, you can still use the core and stalk of vegetables like broccoli and cauliflower. Shred them and use them in slaws, stir fries, or pasta salads. You can also use them to make homemade vegetable stock. Eating the whole vegetable will give you more vitamin K, vitamin C, and folate.

Juice pulp

If you make juice fresh at home, you are left with pulp that contains the fiber of the fruits and vegetables. Pulp from fruits like apples or pears can be stirred into yogurt or oatmeal. You can even use it as fillings for whole-grain cinnamon rolls. Vegetable pulp from carrots can be used in stuffings for peppers and eggplants, as a layer in vegetable lasagna, or in meatloaf.

Nut meal

Making nut milks is easy, but once you extract all the liquid, you are left with the nut meal. This meal contains protein and fiber. Store it in the refrigerator and sprinkle it over yogurt parfaits or salads. Incorporate it into spreads like pesto or pasta sauce. You can also use it in healthy desserts like granola bars or whole-grain cookies.

Sources

National Resources Defense Council - Wasted: How America Is Losing Up to 40 Percent of Its Food from Farm to Fork to Landfill

Benefits of Reaching Your Healthy Weight

Tue, 06 Aug 2024 21:30:06 GMT

Reaching a healthy weight is about more than the number on the scale; it can improve your health and change your outlook on life.

Improved heart health

When you are at a healthy weight, your heart is less stressed. Losing just 5 to 10 percent of your body weight can lower your blood pressure. Healthy eating and regular exercise can also improve your blood cholesterol. All of these factors work together to reduce your risk for heart disease.

Improved blood glucose

Weight loss and regular exercise can improve insulin resistance and control blood glucose, reducing your risk for type 2 diabetes.

Improved mobility

When you carry extra weight, climbing stairs and walking long distances can leave you breathless. The extra stress on your joints can also cause knee and back pain. When you are at a healthy weight, moving becomes easier. Not only do you feel lighter and more energetic, but you may also experience less pain, making physical activity much more enjoyable.

Better sense of control

Getting fit is hard work. You have to be committed and learn how to navigate the ups and downs along the way. Taking on this challenge and successfully accomplishing your goals improves your sense of control, and you may feel empowered to tackle other challenges in your life.

Improved self-confidence

Tackling your health is a powerful reminder of your ability to do hard things, which can build your self-confidence and inspire others.

Sources

Skillet Summer Squash and Corn

Fri, 02 Aug 2024 02:28:06 GMT

Summer squash and sweet corn are loaded with vitamins and minerals, including antioxidants that promote eye health. This recipe works great as an easy side dish or a filling for vegetarian tacos.

Nutrition Facts

1/6 recipe

Amount Per Serving

125

Calories

% Daily Value

Total Fat 3.1g

2%Saturated Fat 0.5g

Trans Fat 0g

Cholesterol 0mg

Sodium 44mg

Total Carbohydrate 23.4g

18%

Dietary Fiber 4.9g

Total Sugars 6.8g

Includes 0g Added Sugars

Sugar Alcohols 0g

Protein 2.8g

Vitamin D 0mcg

Calcium 40mg

Iron 0.7mg

Potassium 330mg

Vitamin A 15.6mcg

11%

Vitamin C 9.8mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

18.6 Net Carbs Per Serving

Yield: 6 servings

Preparation time: 10 minutes

Cooking time: 15 minutes

Ingredients

1 tbsp extra virgin olive oil
¾ cups diced onion
4 cups chopped summer squash (about 3 medium squash)
2 ½ cups corn kernels (about 2 large ears)
¼ tsp garlic powder
1/8 tsp fine ground sea salt
1/8 tsp ground black pepper
3 basil leaves, chopped

Directions

Heat the olive oil in a large skillet over medium-high. Add the onions and cook for 5 minutes, stirring often. Add the summer squash and cook for 3 more minutes until the squash begins to soften and brown. Stir in the corn and cook 3 to 4 minutes until all ingredients are heated.
Stir in the salt, pepper, and basil. Serve warm.

Time Saving Tips for Packing Healthy Lunches

Fri, 02 Aug 2024 02:17:14 GMT

You know that packing a healthy lunch will help you stay on track, but chances are you struggle to find the time. Planning and preparing healthy lunches doesn’t have to take hours. By getting organized and creating a routine, you can save time while always having a nutritious lunch ready to eat when you are.

Make big batches.

If you are already investing the time to cook, you might as well make enough food to get you through several meals. Many healthy recipes can easily be doubled or tripled to provide more servings for meals throughout the week. Homemade soups and salads are easy to pack for a light lunch. Extra roasted chicken can be used in sandwiches, wraps, and tacos. Leftover vegetables can be stirred into whole-grain pasta or quinoa. Decide what big batches of foods you can prepare over the weekend, and make a plan for how you will use them in packed lunches throughout the week.

Portion when you put up leftovers.

When you have leftovers, don’t transfer them to one large container. Divide everything into smaller containers you can quickly grab and add to your lunch bag. Avoiding the need to divide food and dirty more dishes on a busy morning will save you valuable time.

Create a to-go cabinet in the kitchen.

Sealable containers, reusable baggies, and thermoses all make ideal containers for packing a lunch, but searching for a lost lid five minutes before you need to get out the door is frustrating and time consuming. Designate one place in your kitchen to keep all your to-go containers and utensils. When you are ready to pack your lunch, everything will be where you expect it to be.

Invest in divided containers.

Bento lunch boxes and divided trays allow you to use one container for the components of your healthy lunch. You can pack your sandwich, fruit, and pretzels in one lunch box, or keep the toppings separate from your salad before you are ready to eat. You'll need fewer containers for your lunches, and you will spend less time trying to find the right container for your foods. These lunch boxes can also help with portion control and allow for quick clean-up.

Take advantage of storage at work.

If your workplace provides space to store food during the week, take advantage of the time it will save you. Gather staples like a bag of carrots, a carton of hummus, and yogurt cartons, and take them with you on Monday. They’ll be ready to go when needed, and you won’t have to spend time organizing and packing these foods at home each day.

Marinated Tomato and Onion Salad

Sat, 27 Jul 2024 02:22:28 GMT

Tomatoes are rich in vitamin C and disease-fighting lycopene. Onions are loaded with polyphenols and provide minerals such as manganese. This low-calorie simple salad is the perfect summer side dish.

Nutrition Facts

Serving Size 1/4 recipe

Amount Per Serving

Calories

% Daily Value*

Total Fat 3.5g

2%Saturated Fat 0.4g

Trans Fat 0g

Cholesterol 0mg

Sodium 155mg

Total Carbohydrate 9.6g

Dietary Fiber 1.5g

Total Sugars 6.8g

Includes 1g Added Sugars

Sugar Alcohols 0g

Protein 1.2g

Vitamin D 0mcg

Calcium 23mg

Iron 0.4mg

Potassium 245mg

Vitamin A 26.3mcg

14%

Vitamin C 12.6mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

8.1 Net Carbs Per Serving

Yield: 4 servings

Preparation time: 30 minutes

Ingredients

2 medium heirloom tomatoes, sliced and quartered
1 medium sweet onion, sliced and large rings halved
1 tbsp extra virgin olive oil
1 tbsp apple cider vinegar
½ tbsp chopped fresh dill
1 tsp sugar
¼ tsp salt

Directions

Place the tomatoes and onions in a medium bowl.
In a small bowl, whisk together the remaining ingredients. Whisk well until the sugar dissolves.
Pour the vinaigrette over the tomatoes and onions. Stir well. Cover with a lid, and refrigerate for at least 15 minutes before serving.

The Healthy Kitchen Test

Tue, 23 Jul 2024 17:21:57 GMT

A healthy diet starts in the kitchen. By having a fridge and pantry stocked with fresh ingredients and nutritious snacks, you can better control the foods you eat. A healthy kitchen also requires proper food handling and storage to keep you and your family safe. Take the following test to see if you have a healthy kitchen!

Your spice rack needs its own shelf

Herbs and spices add flavor to your food, reducing the need to add salt. Not only will this reduce sodium, but you’ll also benefit from extra nutrients in herbs and spices. Rosemary and cinnamon contain disease-fighting antioxidants and curry powder contains curcumin, which has been found to reduce joint inflammation.

Your pantry has more ingredients than meal kits

Packaged mixes and meals are convenient, but many contain excess sodium, added sugars, and unhealthy preservatives. Fill your pantry with raw ingredients that allow you to prepare meals quickly. Grains such as whole wheat pasta, whole wheat couscous, and rolled oats are easy and quick to cook. Nut butters, olive oil, low-sugar dried fruits, and seeds are other healthy staples.

Your produce containers are overflowing

Defrosted berries and canned green beans can’t compete with the flavor of fresh varieties. If your favorite fruit or vegetable is in season, stock up and eat them as soon as possible to prevent nutrient loss during storage. Use these fresh foods creatively for quick meals such as stir-fries, pasta salads, fresh salsas, cereal toppings, and yogurt parfaits.

Healthy snacks are at your fingertips

We eat what is convenient, so make healthy foods more accessible. Keep measuring spoons and cups next to your favorite snacks so you can measure appropriate servings. At the beginning of the week, fill sealable bags with pre-measured snacks so you can grab them on your way out the door. Slice vegetables, such as red pepper rings and cucumbers, and wash grapes before storing so they are ready to eat.

High-calorie, low-nutrient drinks are nowhere to be found

Sodas, fruit drinks, alcohol, and energy drinks are loaded with calories but not much else. If you need a break from water, try tea, coffee, milk, or juices with no added sugars. For an easy mocktail, mix fresh fruit juice with club soda.

Food safety is a top priority

A kitchen filled with healthy foods won't do you much good if you're not storing and cooking foods with food safety in mind. Designate some cutting boards for produce only and others for raw meat only. Store raw meats in a separate refrigerator bin or on the lowest shelf so juices do not drip onto other foods. Wash produce thoroughly before eating, and always wash your hands before and after handling food.

You have a leftover tracking system

Avoid foodborne illnesses by eating leftovers before they turn bad. Write on containers so you can determine exactly when foods should be eaten. You can also create a fridge rotation system, such as placing newer leftovers behind older items.

How did you do?

If your kitchen meets all seven criteria, you're on the right track! If not, don’t be discouraged. Set goals and make small changes to your kitchen and your eating habits at the same time.

Additional Reading

Healthy Cooking with Leftovers

Ways to Hydrate

Tue, 23 Jul 2024 16:25:17 GMT

Hydration is essential for almost every bodily function. Allowing yourself to get dehydrated can zap your energy and take your motivation. Use a combination of these foods and drinks to stay hydrated.

Water

Water is by far the best way to hydrate. While drinking too much water can have a negative impact, sipping it throughout the day and drinking it with meals are great ways to boost hydration and cut calories.

Flavored Sparkling Water

If you find plain water boring and have difficulty cutting out sodas, try flavored sparkling waters. Look for calorie-free waters with natural flavors and no added sugars or artificial sweeteners. They can be great substitutes for plain water when you need something with a little flavor and fizz.

100% Fruit Juice

Choose your juices wisely because many are high in calories. However, this doesn’t mean that all juices are bad. Many 100% of juices are rich in antioxidants, such as pomegranate and tart cherry juice. Tart cherry juice has also been associated with reducing muscle soreness. Keep servings small and use juice as a treat and a healthy way to satisfy a sweet craving.

Decaffeinated Tea

Teas can provide hydration and are good alternatives when you are tired of plain water. For even more flavor, look for fruit and spice-infused teas without added sweeteners.

Fruit and Vegetables

Hydration doesn’t only come from drinks. Water is the main component of many fruits and vegetables. Berries, watermelon, citrus, tomatoes, zucchini, cucumber, radishes, and celery are all high in water content.

Sources

American Heart Association - Staying Hydrated, Staying Healthy

Kale Salad with Honey Ginger Dressing

Fri, 19 Jul 2024 16:36:55 GMT

Kale is best known for providing folate and vitamins A, C, and K, but this leafy green also contains protein, fiber, omega-3 fatty acids, and beneficial plant chemicals like lutein that promote healthy vision. While sometimes bitter when eaten alone, you can combine it with other vegetables and a homemade dressing to create a crunchy salad with balanced flavors.

Nutrition Facts

Serving Size 1/4 recipe

Amount Per Serving

248

Calories

% Daily Value

28%

Total Fat 17.9g

11%Saturated Fat 2.2g

Trans Fat 0g

Cholesterol 0mg

Sodium 100mg

Total Carbohydrate 21.5g

12%

Dietary Fiber 3.4g

Total Sugars 14.5g

22%

Includes 10.8g Added Sugars

Sugar Alcohols 0g

Protein 2.6g

Vitamin D 0mcg

Calcium 87mg

Iron 1.1mg

Potassium 377mg

34%

Vitamin A 305mcg

53%

Vitamin C 47.3mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

18.1 Net Carbs Per Serving

Yield: 4 servings

Preparation time: 15 minutes

Ingredients

6 cups finely chopped kale
½ cup sliced celery
½ cup shredded carrot
½ cup sliced red onion
¼ cup dry roasted, unsalted sunflower seeds
¼ cup dried cranberries

Dressing

¼ cup extra virgin olive oil
1 tbsp honey
¼ tsp grated fresh ginger
1/8 tsp fine ground sea salt
1/8 tsp ground black pepper

Directions

In a large bowl, toss the kale, celery, carrot, and red onion. Sprinkle in the sunflower seeds and cranberries.
In a half pint jar or small bowl with a lid, add all of the dressing ingredients. Seal with the lid and shake for 15 to 20 seconds until combined.
Just before serving, pour the dressing over the salad and toss to coat the salad.

5 Popular Diet Terms Defined

Fri, 19 Jul 2024 16:35:51 GMT

Raw food diet

A raw food diet is based on the belief that heating food damages valuable nutrients. As a result, the eating plan includes consuming foods that have not been heated above 118 degrees Fahrenheit. The diet is primarily composed of fruits, vegetables, whole grains, nuts, and seeds. Some dehydrated or dried foods also meet the raw food criteria, depending on the dehydration process.

The basis of the raw food diet is somewhat controversial. While some nutrients are destroyed when foods are heated, others are enhanced and made more available to the body.

Clean eating

Clean eating is often used to describe a diet of more whole foods in their natural form and fewer packaged, processed foods. It is not an eating plan with strict guidelines but more of an approach to eating that influences your food choices. For example, clean eating means you choose grilled fresh fish over battered frozen fish and whole fresh fruits versus canned fruits in syrup. Eating clean increases nutrients while reducing your intake of excess calories, fat, sodium, and sugar in processed foods.

Flexitarian

Flexitarian is a term used to describe a person who eats a heavily plant-based diet but occasionally includes meat and other animal products. This style of eating closely resembles a vegetarian diet by being rich in fresh fruits, vegetables, and whole grains, but occasionally, a flexitarian may choose to eat fish, poultry, pork, or red meat.

Paleo

The Paleo diet resembles what was likely eaten during the Paleolithic era when our ancestors were hunters and gatherers. The diet is based on the belief that weight gain and chronic diseases are associated with eating foods like grains, legumes, and dairy. Therefore, the Paleo diet is primarily composed of meat, poultry, fish, eggs, vegetables, fruits, nuts, and seeds. The exact eating plan can vary from person to person, but sugar and sodium intake are limited because the Paleo diet does not allow processed or pre-made foods.

Gluten-free

A gluten-free diet contains no wheat products. Gluten is a protein found in wheat that those with celiac disease must avoid. When people with the disease eat gluten, their bodies produce antibodies that damage the lining of the small intestines, reducing the absorption of nutrients. Rye and barley are two additional grains that contain proteins similar to gluten and must also be avoided. A gluten-free diet contains fresh fruits and vegetables, dairy products, beans, unprocessed nuts, unprocessed meats without breading, and gluten-free grains.

4 Plank Exercises for a Stronger Core

Mon, 15 Jul 2024 12:44:06 GMT

A plank is an isometric exercise that strengthens and tones the muscles of the abdominals and lower back. It requires no equipment and little space, making it one of the easiest abdominal exercises to squeeze into your day.

When performing a plank, you should feel the work in your abdominals, glutes, and fronts of the thighs instead of the arms and lower back. All of these exercises are done in a plank position on your elbows and your toes. You can modify the exercise by raising yourself onto your hands or by dropping to your knees, similar to a modified push-up. Whichever version you choose, remember that your shoulders should be aligned and your body in a straight line without the pelvis too high or too low. The American Council on Exercise provides helpful instruction on how to perform a basic front plank.

Start by doing each of these plank exercises for 30 seconds. As you grow stronger, continue to add 15 seconds to your time. Once you work up to 1 minute, repeat each exercise to complete 2 to 3 sets.

Side Plank Rotation

From the elbow plank, come up onto your hands. Position each hand directly under your shoulder. Shift your weight to your right hand and rotate your left shoulder above your right shoulder. Raise your left hand into the air. Keep your body in a straight line from your ankles to your head. Rotate back to the starting position. Shift your weight to your left hand and rotate to hold the side plank on your left side. Continue alternating side planks throughout the exercise time.

Plank with an Arm Reach

From the elbow plank, shift your weight to your left arm. Extend your right arm out in front of you and tap the floor with your fingers. Return to the starting plank position and tap the floor with your left hand. Continue to alternate the arm reach and finger tap. Concentrate on holding the core tight, and keep your hips from rocking back and forth with the movement.

Plank with a Leg Lift

Keep your hips level as you lift your right toe off the floor, raising your leg about six inches. Return the right leg to the starting position and raise the left leg. Continue alternating leg lifts as you hold the elbow plank.

Plank with a Toe Tap

Shift your weight to your left foot, move your right leg towards the right, and tap your toe to the floor about six inches from the starting position. Return your foot to its original spot. Move your left leg out to the left and tap your toe. Continue to alternate toe taps from side to side as you hold your core muscles tight.

Sources

American Council on Exercise - Reality Check: Are planks really the best core exercise?

Chocolate Dipped Banana Bites

Sat, 13 Jul 2024 13:32:40 GMT

Frozen treats make great desserts in the summer heat, but chocolate-dipped ice cream balls and cheesecake bites can be loaded with calories and saturated fat. These banana bites provide a healthier option with the same delicious flavors as higher-calorie frozen desserts.

Nutrition Facts

Serving Size 1/6 recipe

Amount Per Serving

185

Calories

% Daily Value

14%

Total Fat 9.1g

28%Saturated Fat 5.6g

Trans Fat 0g

Cholesterol 0mg

Sodium 1mg

Total Carbohydrate 27.4g

Dietary Fiber 2.3g

Total Sugars 20.9g

32%

Includes 16g Added Sugars

Protein 1.7g

Vitamin D 0mcg

Calcium 3mg

Iron 0.6mg

Potassium 275mg

Vitamin A 1.6mcg

Vitamin C 3.4mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

25.2 Net Carbs Per Serving

Yield: 6 servings

Preparation time: 2 ½ hours

Ingredients

2 medium bananas
3/4 cup semi-sweet chocolate chips

Optional toppings: chopped pistachios, chopped peanuts, unsweetened shredded coconut

Directions

Line a baking sheet with parchment paper. Peel the bananas and cut each into ½ to ¾ inch pieces. Place the banana pieces on the parchment paper. Insert a toothpick into each piece.
Freeze for 2 hours or until firm.
Pour the chocolate chips into a microwave-safe bowl. Melt the chocolate chips in the microwave on high for about 2 minutes. Stop and stir every 30 seconds to prevent burning. Once smooth, remove from the microwave.
Place chopped toppings on a plate or in a shallow bowl.
Remove the bananas from the freezer. Using the toothpick to hold the banana pieces, dip each in the melted chocolate. Let the excess chocolate drain well. The banana bites should be only lightly coated. Roll in any of your desired toppings. If the chocolate begins to cool and thicken, place it back in the microwave for 15 to 20 seconds.
Return the bananas to the baking sheet and freeze for about 15 more minutes before serving.

Teaching Children Healthy Cooking

Wed, 10 Jul 2024 18:19:19 GMT

What are the Benefits of Teaching Children How to Cook?

Cooking healthy foods as a family can improve nutrition while providing quality family time. Cooking with children sparks an interest in healthy foods and can increase the willingness to sit down and share a meal as a family. Preparing food allows children to make a meaningful contribution to the family, which leads to a sense of accomplishment and can build self-confidence. The cooking skills your children develop will last into adulthood, giving them the tools they need to live healthier lifestyles.

Measuring and mixing are only one part of the cooking experience. Be sure to involve children in recipe reading to help them better understand the process of cooking food. Cooking can also teach lessons about science, family history, and food culture. You can focus on science education by exploring how foods cook and bake and the essential ingredients for creating these reactions. You can celebrate your family history and food culture by preparing recipes that your grandparents used to make, or study a country and prepare the national dish together.

When Should Children Start Cooking?

Children of all ages can be involved in the kitchen. Begin with basic tasks, and as children grow and build skills, continue to increase the responsibility while providing supervision as necessary. Children under five can scrub root vegetables, rinse greens in a colander, count or measure ingredients, stir, and sprinkle. Children ages 5 to 10 can learn to crack and separate eggs, operate a stand mixer, mash foods, and roll dough. When using kid-friendly kitchen tools, older children can grate cheese, peel vegetables, and begin chopping and slicing.

What’s the Best Way to Start Cooking as a Family?

Begin with simple foods that are easy to prepare and assign each person a task from the recipe. For example, a breakfast smoothie requires enough steps for each person to play a role in the preparation. Someone can measure the fruit and milk, another can place the ingredients in the blender, someone can operate the blender, and another person can pour the drink into serving glasses. Make a salad by assigning tasks like whisking the dressing, peeling and chopping vegetables, and tossing the vegetables together in the bowl. As your family becomes familiar with being in the kitchen together, you can progress to more advanced cooking.

Sources

KidsHealth.org - Cooking with Kids

How to Plan for a Better Workout

Wed, 10 Jul 2024 18:14:31 GMT

Your workout is influenced by more than your time in the gym. When you put in the effort to plan and prepare, you will feel more energized and motivated to challenge yourself and improve your fitness.

Make it more convenient.

While you may need to adjust your schedule and make a few sacrifices to fit in exercise, your commitment to it won’t last long if it feels too inconvenient. If you work out at a gym, ensure it is easy to get to. Driving an hour because you want to try the latest exercise trend may be exciting, but you’ll be more likely to go if you choose the gym on your drive home from work. You also don’t have to commute to exercise. There are plenty of effective workouts with and without equipment that you can do at home.

Find a good fit.

Group exercise instructors, personal trainers, and coaches have different training styles and personalities. Gym atmospheres can even have unique vibes and energy levels. Not every person or place is going to be the perfect fit for you. Do some research and take advantage of trial periods until you find the right fit. Making exercise a habit is hard enough without forcing yourself to do it in a place that doesn’t get you excited for your workouts.

Wear the right gear.

You don’t need to invest in expensive gear to exercise, but a few essentials will make your workouts much more enjoyable and keep you safe. An athletic shoe will make joints more comfortable. Cross-trainers work for most activities, but if most exercise will be spent doing a specific activity, like running, choose a shoe designed for it. Inexpensive shirts and shorts made with moisture-wicking material can make a world of difference in your workout. This clothing is designed to keep you cool and dry, unlike cotton, which can get wet and heavy and cause you to overheat.

Eat well.

You can’t sustain a challenging workout without giving your body the fuel to perform at its best. Eating a balanced diet with carbohydrates for energy and protein for recovery is only part of the equation. The timing of your meals and snacks is equally important. Experimenting with healthy foods at different times before or after your workouts may be necessary to determine a plan that keeps your energy up without upsetting your stomach.

Take a rest day.

Rest days are essential to an exercise program. They help you recover both mentally and physically so that you can safely keep up your exercise routine. Plan to take at least one rest day a week.

Make sleep a priority.

Exercise is the last thing you want to do when you feel sluggish and sleepy. Fatigue can cause you to decrease your intensity or skip the gym altogether. Getting the rest you need will ensure that your energy levels are high when you are ready to work out. According to the Centers for Disease Control and Prevention, most adults need 7 to 9 hours of sleep each night to perform their best.

Crunchy Cucumber Salad

Thu, 04 Jul 2024 15:56:35 GMT

This summer salad is full of vitamin-rich vegetables. It is dressed in a slightly spiced vinaigrette that goes well with the refreshing cucumber. A few nuts sprinkled on top supply healthy plant protein.

Nutrition Facts

Serving Size 0.5 recipe

Amount Per Serving

162

Calories

% Daily Value*

14%

Total Fat 8.9g

8%Saturated Fat 1.5g

Trans Fat 0g

Cholesterol 0mg

Sodium 179mg

Total Carbohydrate 17.7g

19%

Dietary Fiber 5.3g

Total Sugars 4.1g

Includes 0g Added Sugars

Protein 4g

Vitamin D 0mcg

Calcium 73mg

11%

Iron 2mg

14%

Potassium 637mg

60%

Vitamin A 536mcg

Vitamin C 7mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

12.4 Net Carbs Per Serving

Yield: 2 servings

Preparation time: 15 minutes

Ingredients

3 small cucumbers, such as Persian cucumbers
1/8 tsp fine ground sea salt
2 medium carrots, cut into matchsticks
¼ tsp dark sesame oil
¼ tsp unseasoned rice vinegar
¼ tsp sriracha hot sauce
¼ cup raw cashews

Directions

Use a vegetable peeler to cut the cucumbers into thin ribbons. Place the cucumber ribbons in a medium bowl. Sprinkle with the salt and let sit for 10 minutes.
Squeeze the cucumbers to extract excess water and drain. Add the carrots to the bowl.
Add the sesame oil, rice vinegar and sriracha. Stir the salad well. Sprinkle with cashews and serve.

Benefits of Fermented Foods

Wed, 03 Jul 2024 16:55:05 GMT

Sauerkraut is fermented cabbage

Research shows that healthy bacteria in our bodies improve digestion and immunity. We can boost these healthy bacteria by eating foods that contain probiotics, like those found in fermented foods.

How are fermented foods made?

When a food is fermented, bacteria feed off of the natural sugars. This produces compounds that help preserve the food, and the food becomes filled with healthy bacteria and enzymes.

How do fermented foods improve health?

Healthy bacteria and enzymes help break down food. Simply put, they kickstart digestion before the food is eaten, making it easier for the body to digest once it reaches the stomach. Digestive health is linked to inflammation, allergies, and autoimmune disorders, which all play a role in illness. Because fermented foods improve gut health, they may also help boost the immune system to protect against illness and help fight cancer. For example, fermented cabbage has been shown to increase levels of cancer-fighting glucosinolates.

What are some examples of fermented foods?

Tempeh - made from fermented soybeans
Sauerkraut - made by fermenting cabbage
Kefir - made from fermented milk
Kombucha - a fermented tea drink
Yogurt - made by introducing beneficial bacteria to milk
Kimchi - made with fermented cabbage and Korean spices

Are all fermented foods healthy?

While the bacteria and enzymes in fermented foods are beneficial, unhealthy additives and flavorings can diminish their health advantages. For instance, some fermented foods may contain high levels of sodium, added sugars, or artificial fruit flavors. The pasteurization process used to extend the shelf life of some fermented foods can also destroy the beneficial bacteria. To maximize the nutritional benefits, opt for freshly fermented foods with minimal added sugars and sodium, or consider preparing your own to manage the additives.

Tips for Healthy Grilling

Tue, 02 Jul 2024 14:06:40 GMT

Practice food safety

When working with raw meats, poultry, and seafood, practice good food safety to prevent foodborne illness. Never use the same tray or plate for cooked meats that were used to bring raw foods to the grill. Wash your hands with soap and water after touching raw foods. Disinfect surfaces that have come into contact with raw foods. Stay mindful of the rags you use around the grill. If you’ve used them to wipe dirty hands, get a new one and designate it for clean hands only.

Choose healthy options

Grilling can be a healthy method for cooking, but you can boost your nutrition by choosing the right foods for your meal. Focus on poultry, fish, and seasonal vegetables. Chicken breasts can be cut and made into kebabs, and delicate fish can be cooked in foil packets. Corn on the cob, zucchini slices, eggplant slices, whole bell peppers, onion slices, and heads of romaine lettuce are all examples of vegetables that are delicious when cooked on the grill. Don’t forget dessert. Warm fruit kebabs with berries, melon, and pineapple sprinkled with cinnamon or drizzled with honey make a healthy end to your cookout.

Marinate your meats

Grilling meats at high heat has been linked to carcinogens in the food. Research shows that marinating meats may reduce these carcinogens. Make marinades with healthy oils, vinegar, and juices; always add fresh herbs. Studies have shown that fresh herbs like rosemary and thyme help reduce the carcinogens.

Pick healthier seasonings

Rubs and seasoning mixes can be healthier options for flavoring grilled foods when compared to heavy sauces, but not all spice seasonings are created equally. Some have added sugar and high levels of sodium. Choose low-salt, sugar-free spice rubs to make your grilled meal healthier. If you can’t find a healthy rub you like, experiment with making your own. Equal parts of spices like chili powder, cumin, oregano, and garlic powder with a little salt and pepper can be made into a paste by stirring in heart-healthy olive oil. Rub down meats and vegetables with the paste before grilling.

Make sure it’s done

FoodSafety.gov has set guidelines for grilling temperatures to reduce the risk of foodborne illness. Poultry should be cooked to at least 165 degrees Fahrenheit, ground beef to 160 degrees, and steaks to 145 degrees. Invest in a meat thermometer for safe and healthy grilling.

Sources

Creamy Pasta with Summer Squash

Fri, 28 Jun 2024 16:36:13 GMT

Pastas with creamy sauces are satisfying but also loaded with calories and saturated fat. Using part-skim ricotta cheese and seasonal vegetables can create a healthier meal that mimics traditional favorites.

Nutrition Facts

Serving Size ¹/₄ recipe

Amount Per Serving

252

Calories

% Daily Value

13%

Total Fat 8.4g

16%Saturated Fat 3.3g

Trans Fat 0g

18%

Cholesterol 53mg

10%

Sodium 224mg

11%

Total Carbohydrate 32.1g

17%

Dietary Fiber 4.7g

Total Sugars 5.3g

Includes 0g Added Sugars

Protein 12.3g

Vitamin D 0mcg

10%

Calcium 134mg

11%

Iron 2mg

Potassium 431mg

Vitamin A 84mcg

Vitamin C 5.3mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

27.4 Net Carbs Per Serving

Yield: 4 servings

Preparation time: 15 minutes

Cooking time: 15 minutes

Ingredients

1 tbsp olive oil
1/3 cup diced onion
2 cloves garlic, minced
1 ½ cups sliced zucchini
3 cups cooked whole wheat pasta (like linguine)
¾ cup part-skim ricotta cheese
1 tsp lemon zest
¼ tsp ground black pepper
2 tsp chopped fresh basil

Directions

Heat the oil over medium-high in a large, deep skillet. Add the onion and garlic, and cook for 3 minutes. Add the zucchini and cook, stirring often, for 7 to 10 more minutes, until the zucchini is slightly tender.
Reduce the heat to low and stir in the cooked pasta. Remove the pan from the heat and stir in the ricotta, lemon zest, and black pepper. Sprinkle with the fresh basil and serve.

Nutrition and Arthritis

Wed, 26 Jun 2024 15:56:06 GMT

What is arthritis?

Arthritis is used to describe joint pain or joint disease. According to the Arthritis Foundation, there are over 100 different types of arthritis affecting 1 in 5 people over the age of 18 and 1 in 250 babies and children. Arthritis symptoms include joint swelling, pain, and stiffness that lead to a reduced range of motion. Some forms of arthritis cause pain that comes and goes, while others result in pain that worsens over time. Arthritis can make it difficult to perform daily activities and regular exercise.

How can food influence arthritis?

Arthritis is linked to inflammation, and research has shown that some foods rich in omega-3 fatty acids and antioxidants may combat inflammation and reduce some symptoms of arthritis. Similarly, other foods have been found to cause inflammation and should be limited for those with arthritis. These include foods with high amounts of saturated fat and refined sugars. Additionally, some arthritis medications cause the body to retain more sodium, so paying special attention to sodium intake is important to prevent a rise in blood pressure.

What foods have been found to reduce the symptoms of arthritis?

The painful symptoms of arthritis can be reduced by basing your diet on anti-inflammatory foods. Antioxidants are key players, making fruits and vegetables an important part of an anti-inflammatory diet. Focus on fruits and vegetables with vitamin C, beta-carotene, and anthocyanins. Bell peppers, strawberries, citrus, broccoli, and kale provide vitamin C. Sweet potatoes, mustard greens, turnip greens, apricots, and carrots are rich in beta-carotene. Anthocyanins are found in blackberries, blueberries, cherries, cranberries, and red onions.

Reduce saturated fats and focus on incorporating more foods with heart-healthy omega-3 fatty acids. Salmon, sardines, anchovies, trout, chia seeds, and walnuts are good sources of omega-3s.

Research also shows some spices have anti-inflammatory properties. Ginger, turmeric, cinnamon, or cloves can be stirred into yogurt, blended into smoothies, and sprinkled over oatmeal or stir-fried vegetables.

How to Keep Healthy Foods Fresh

Mon, 24 Jun 2024 20:11:58 GMT

Berries

Berries are one of the most fragile fruits, and moisture can cause them to spoil quickly. It is best to store them unwashed and rinse them under cold running water just before eating. Discard any damaged or spoiled berries before storing them. Give your berries more space by removing them from the packaging and placing them in a single layer in a loosely covered shallow container. Most types of berries will last 2 to 3 days in the refrigerator.

Whole Grains

Whole grains still contain the germ, which is the portion of the grain with healthy oils. The presence of the germ makes the grains sensitive to heat, light, and moisture. According to the Whole Grains Council, grains like wheat berries and rice last longer than those ground into flour. Both whole grains and flours should be stored in an airtight container away from light and heat. Most grains will last six months in the pantry or a year in the freezer. Flours and meals will keep for 1 to 3 months in the pantry and 2 to 6 months when stored in the freezer.

Oils

Unrefined oils, like extra virgin olive oil and nut oils, are sensitive to air, light, and heat. The fatty acids can turn rancid when exposed, causing an unpleasant flavor. Store olive oil in a dark, cool place. Unopened bottles will last for a year. Once you open it, most varieties will last for six months. Nut and seed oils are even more sensitive than olive oil, so store oils like sesame and walnut in the refrigerator for up to six months.

Onions

Like most root vegetables, onions should be stored in a well-ventilated, cool, dry place. Onions need air movement to stay fresh, so take them out of plastic bags before storing them. The sweeter an onion, the higher its water content. This influences how easily it bruises and how long it will stay fresh. As a result, sweet onions like Walla Walla and Vidalia may have a shorter shelf life than other varieties. The National Onion Association suggests wrapping these onions in a paper towel or newspaper and storing them in the refrigerator to extend the shelf life. Once peeled, all onions should be stored in a sealed container in the fridge. Chopped or sliced onions will last 7 to 10 days.

Sweet Potatoes

Refrigeration will cause sweet potatoes to harden in the center and develop a bad taste. Place sweet potatoes in a well-ventilated container set in a cool, dry place. A basement or root cellar is ideal, but keeping the potatoes away from heat will help extend their freshness. According to the North Carolina Sweet Potato Commission, sweet potatoes will stay fresh for up to 2 weeks when properly stored.

Tomatoes

Ripe tomatoes are best eaten within 2 to 3 days after purchase. Store tomatoes at the coolest room temperature possible with the stem side facing up, away from direct sunlight. Generally, storing tomatoes in the refrigerator can cause them to lose flavor. However, according to the Division of Agriculture at the University of California Davis, if you have ripe tomatoes you aren’t ready to eat, you can delay over-ripening by placing them in the refrigerator for fewer than three days. Allow refrigerated tomatoes to sit at room temperature for an hour before eating to help improve the flavor.

Sources

Summer Melon Salad

Wed, 19 Jun 2024 22:25:32 GMT

Melons contain few calories and are rich in vitamins A and C. Their high water content also helps keep you hydrated. This salad combines fresh melon and crumbled feta cheese to create a sweet and salty side dish.

Nutrition Facts

Serving Size 1/6 recipe

Amount Per Serving

Calories

% Daily Value

Total Fat 0.8g

2%Saturated Fat 0.4g

Trans Fat 0g

Cholesterol 3mg

Sodium 44mg

Total Carbohydrate 10.1g

Dietary Fiber 1.1g

Total Sugars 8.9g

Includes 0g Added Sugars

Sugar Alcohols 0g

Protein 1.3g

Vitamin D 0mcg

Calcium 22mg

Iron 0.3mg

Potassium 281mg

12%

Vitamin A 106.6mcg

35%

Vitamin C 31.5mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

9 Net Carbs Per Serving

Yield: 6 servings

Preparation time: 20 minutes

Ingredients

2 cups diced cantaloupe
2 cups diced honeydew melon
2 green onions, sliced
2 tsp chopped fresh basil
1/8 tsp ground black pepper
2 tbsp crumbled feta cheese

Directions

Place the cantaloupe and honeydew melon in a bowl. Add the onions, basil, and black pepper, and stir well.
Sprinkle with the feta cheese just before serving.

5 Reasons to Hire a Personal Trainer

Wed, 19 Jun 2024 16:02:19 GMT

A personal trainer is a certified fitness expert who can help you tailor your exercise to meet your fitness goals. While having a trainer is not a requirement to start exercising, a trained professional can help you exercise more safely and efficiently. If you’ve been on the fence about whether to seek out the help of a trainer, here are five ways you can benefit from this relationship.

You feel unsure of yourself at the gym.

The gym can be an overwhelming place. Unfamiliar machines, a lack of experience, and a room of fit people can make you want to turn around and go home. A trainer can help you overcome these discouraging feelings. He or she will show you how to navigate equipment and use it correctly to build the confidence you need to step up and grab a set of weights.

You have a long-term fitness goal.

When you sign up for a distance race or a fitness challenge, knowing where to begin with your training can be difficult. A personal trainer can help you evaluate your goals and create a timely program to prepare you for your event.

You're recovering from an injury.

Safety is the number one priority when you return to exercise after an injury. It’s important to ease back into exercise to gradually increase your strength and reduce your risk of injuring yourself again. A trainer will evaluate your fitness level to find the best place to start. He or she can also provide alternative exercises to help you avoid aggravating an old injury.

You skip workouts.

Hiring a fitness professional means a commitment to exercise. If you often skip workouts, the financial investment and scheduled meetings involved in working with a trainer will help hold you more accountable.

You're bored.

Repeating the same workout over and over can cause you to lose interest in exercise. Your workouts need to be exciting and challenging to keep you motivated. A trainer can provide new exercise ideas that change as your fitness improves.

Importance of Balance Training

Mon, 17 Jun 2024 18:22:45 GMT

Balance is one of the four components of fitness, along with cardiovascular, strength, and flexibility. Good balance is essential for all types of movement. Research shows that balance exercises can help reduce falls and fall-related injuries as we age. Studies also show that balance training may reduce ankle injuries.

Unlike cardio and strength training, there are no specific guidelines for balance training. The American Heart Association recommends that older adults who are at risk for falls perform balance training three or more days per week. Still, balance training is beneficial to all age groups and fitness levels. The American College of Sports Medicine classifies balance exercises under the term functional fitness training or neuromotor exercise and recommends incorporating the training two to three days per week.

Balance training doesn’t have to be an isolated form of exercise. You can easily incorporate it into your regular exercise routine because it plays a role in other parts of your workout. Try standing on one foot while you perform shoulder presses or arm curls. Single-leg squats or squats that move to a leg lift will also focus on balance. Try to perform a quadriceps stretch without holding the wall or a chair. Additionally, tai chi and yoga are forms of mind-body exercise that target strength, flexibility, and balance.

Balance boards and stability balls are designed specifically for balance training. If these tools interest you, consider consulting a trainer or an instructional guide to ensure you use them safely and effectively.

Improving your balance can also take place outside the gym. Standing on one leg while brushing your teeth or watching TV are easy ways to squeeze in training. When out for a walk, try walking lines in parking lots to challenge your balance.

Regardless of age, we can all improve our balance with consistency and practice, reducing fall risks and improving everyday activities.

Sources

Tex-Mex Chopped Salad

Fri, 14 Jun 2024 15:50:42 GMT

This salad uses seasonal ingredients for fresh flavor and beans for protein. Lightly sautéed vegetables and chopped avocado eliminate the need for salad dressing, which decreases total calories and fat. Enjoy it as a side dish at dinner, or make it a healthy lunch.

Nutrition Facts

Serving Size ¹/₄ recipe

Amount Per Serving

206

Calories

% Daily Value

14%

Total Fat 9.1g

6%Saturated Fat 1.3g

Trans Fat 0g

Cholesterol 0mg

12%

Sodium 263mg

10%

Total Carbohydrate 28g

30%

Dietary Fiber 9.9g

Total Sugars 5.7g

Includes 0g Added Sugars

Protein 6.9g

Vitamin D 0mcg

10%

Calcium 124mg

34%

Iron 5.9mg

17%

Potassium 764mg

24%

Vitamin A 217mcg

125%

Vitamin C 112.9mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

20.6 Net Carbs Per Serving

Yield: 4 servings

Preparation time: 20 minutes

Cooking time: 10 minutes

Ingredients

1 tbsp olive oil, divided
1 ½ cup chopped red bell pepper
½ cup onion, chopped
1 clove garlic, minced
Kernels from 1 ear of fresh corn (about 2/3 cup)
½ tsp chili powder
¼ tsp fine ground sea salt
¼ tsp ground black pepper
1 tsp fresh lime juice
2 tbsp chopped fresh cilantro
8 to 10 cups spring mix lettuce, roughly chopped
1 cup no-salt-added kidney or black beans, rinsed and drained
1 avocado, chopped

Directions

Heat ½ tablespoon of the olive oil over medium-high in a large skillet. Add the bell pepper, onion, and garlic. Cook for about 5 minutes until the vegetables start to become tender. Add the corn and cook for two more minutes.
Stir in the chili powder, salt, and black pepper. Sprinkle the vegetables with the lime juice. Remove from the heat and stir in the cilantro and the remaining ½ tablespoon of olive oil. Let cool for 10 minutes.
Divide the greens evenly on four serving plates. Top with ¼ cup of the beans. Divide the cooked vegetables into four portions and place an equal amount over each salad. Add ¼ of the chopped avocado to each salad and serve.

Healthy Dessert Choices

Thu, 13 Jun 2024 17:12:25 GMT

You can lose weight and still satisfy your sweet tooth. The key is finding treats with fewer calories, more nutrients, and fewer added sugars.

Fancy Fresh Fruit

Low in calories but rich in valuable fiber and beneficial antioxidants, fruit is an obvious healthy dessert. Freeze blended fruits to make a popsicle, puree frozen mango and pineapple for a simple dairy-free ice cream, or stack fruit slices like this orange kiwi fruit salad with honey yogurt.

Unsweetened Dried Fruit

Dried fruit can be loaded with calories. The drying process extracts the moisture making it easy to eat several apricots or plums in one sitting. Many dried fruits have added sugar, but the sweetness is concentrated in dry fruit, so there is no need for added sugar. Make your own or buy unsweetened varieties. Eating a small handful of dried cherries or raisins is a healthy way to satisfy a candy craving while increasing your fiber intake.

Dark Chocolate

Flavanols, like those found in chocolate, have been found to lower blood pressure, increase blood flow, and reduce blood clot formation. To maximize the flavanols, choose dark chocolate (at least 70 percent cacao solids) and limit servings to one ounce to avoid going overboard on calories.

Nut Butters

When ground into a spreadable paste, most nuts have a concentrated sweetness even without added sugar. Enjoy a teaspoon or two for dessert, and you'll reap the same nutritional benefits as eating a few nuts. Add more flavor without excess calories by stirring in cocoa powder or spices like cinnamon and nutmeg.

Homemade Frozen Yogurt

Making frozen yogurt at home allows you to combine the health benefits of fresh fruit with a boost of protein and calcium. Use an ice cream maker, like this strawberry mango frozen yogurt, or use a blender to create a frozen yogurt that is more like soft serve or a thick smoothie.

Sources

Cleveland Clinic - Heart Health Benefits of Chocolate

8 Exercise Terms and What They Mean

Thu, 13 Jun 2024 13:51:17 GMT

Circuit Training

When circuit training, you move quickly from exercise to exercise, with each one focusing on a different muscle group. Circuit workouts include cardiovascular exercises, strength training moves, or a combination. This type of training can be done with free weights, machines, or no equipment at all. Circuit training is often timed, so you might do squats for 45 seconds, take 15 seconds to switch exercises, and then do jumping jacks for 45 seconds. Creating a circuit that lasts 10 minutes is ideal because you can repeat it 2 to 3 times for a full 20 to 30-minute workout.

DOMS (Delayed Onset Muscle Soreness)

DOMS is the muscle soreness you feel 12 to 72 hours after exercise. All types of activities can produce DOMS, affecting both new and advanced exercisers. This type of muscle soreness is not a result of lactic acid buildup but rather due to the repair process for the microscopic damage to muscle fibers caused by exercise. The American College of Sports Medicine recommends that one of the best ways to reduce DOMS is to progress slowly with a new exercise program and give your muscles time to adapt. DOMS fades in 3 to 5 days, leaving the muscle prepared to handle the exercise once again.

Dynamic Stretching

Dynamic stretching is stretching with slow and controlled movements. This is different from static stretching, which involves holding a stretch to elongate the muscle. It also should not be confused with ballistic stretching or bouncing during the stretch, which could cause injury. Dynamic stretching is recommended as part of a warm-up before exercise. It heats up the body by increasing blood flow and elongates the muscles with each controlled movement. Examples include arm circles, leg swings, knee lifts, and butt kicks.

Isometric Contraction

An isometric contraction (or isometric hold) occurs when you use a muscle, but there is no joint movement or stretching of the muscle. According to the Mayo Clinic, isometric exercises can help you maintain strength and are especially beneficial when recovering from injury when movement is painful. A plank and wall-sit are examples of isometric contractions.

Overload Principle

Overload is the strength training principle that for a muscle to grow stronger, it must be challenged beyond what it can currently handle. This is why lifting a weight that makes it difficult to complete the last 2 to 4 repetitions of each set is recommended. This requires your muscles to grow stronger to complete the workout. Once the muscle adapts to this load, it’s time to increase the weight again.

Repetition

Strength training is described with terms like repetitions and sets. Performing the exercise one time is a repetition. For example, one bicep curl is a repetition. A group of repetitions is a set. A set can contain any number of repetitions, typically 2 to 20.

Target Heart Rate

Your target heart rate is a range used to measure exercise intensity and ensure you are improving cardiovascular fitness. When in your target heart rate zone, your heart rate will be 75 to 85 percent of your maximum heart rate. When you first start exercising, you may be unable to work at this intensity, but this zone should serve as a goal for improving fitness. You can determine your target range using the MyFoodDiary Target Heart Rate Calculator.

VO2 Max

VO2 Max is a number that measures fitness level based on how efficiently you use oxygen during exercise. It reflects how much oxygen your body transports and uses during a workout. The more fit you are, the higher your VO2 Max. Regular cardiovascular exercise that keeps your heart rate in your target heart rate zone improves VO2 Max.

Sources

American College of Sports Medicine - Delayed Onset Muscle Soreness

Chicken Salad Lettuce Wraps

Thu, 06 Jun 2024 19:11:52 GMT

Traditional chicken salads are often loaded with mayonnaise, but this recipe uses Greek yogurt and brown mustard to cut fat and calories without sacrificing flavor. Wrap it in crunchy lettuce for a meal with fewer calories and carbs than traditional chicken salad.

Nutrition Facts

Serving Size 2 wraps (1/4 recipe)

Amount Per Serving

215

Calories

% Daily Value

17%

Total Fat 11g

12%Saturated Fat 2.5g

Trans Fat 0g

23%

Cholesterol 68mg

Sodium 127mg

Total Carbohydrate 6.9g

Dietary Fiber 1.3g

Total Sugars 4.3g

Includes 0g Added Sugars

Sugar Alcohols 0g

Protein 20.8g

Vitamin D 0.1mcg

Calcium 53mg

Iron 1.5mg

Potassium 244mg

23%

Vitamin A 209.5mcg

Vitamin C 5mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

5.6 Net Carbs Per Serving

Yield: 4 servings

Preparation time: 15 minutes

Ingredients

3 tbsp non-fat plain Greek yogurt
1 tbsp light mayonnaise
2 tsp spicy brown mustard
2 cups chopped roasted chicken
2 green onions, sliced
2 tbsp chopped unsweetened dried fruit (such as cherries, raisins, or apricots)
2 tbsp chopped raw walnuts
1/8 tsp ground black pepper
8 small lettuce leaves

Directions

In a medium bowl, make the dressing by stirring together the yogurt, mayonnaise, and mustard. Stir in the chicken.
Add the onions, dried fruit, walnuts, and black pepper and stir well until all ingredients are coated in the dressing.
Divide the chicken salad into four servings. Place half of each portion on a lettuce leaf and serve.

Tips for Shopping at the Farmers Market

Thu, 06 Jun 2024 19:09:16 GMT

The farmers market is one of the best resources for healthy foods, but a visit can be overwhelming if you are new to the scene. Here are a few tips to help you find great food and get the best deals.

Time your visit wisely.

The best time to attend the farmers market depends on how you want to experience it. If you arrive at the opening, you will have the best selection and more time to talk with the vendors. If you like an upbeat atmosphere and don’t mind mingling with the crowds, aim for mid-morning or a few hours after the market opens. If you are looking for good deals, head to the market just before it closes. The selection may be limited, but many vendors discount items to clear out their booths.

Take a full lap.

Take a walk around the whole market before you commit to a purchase. This allows you to research prices and keeps you from settling on an item that isn’t exactly what you want. Once you see what the full market offers, you can select the best quality for the best price.

Speak up.

Don’t be afraid to ask questions. The vendors are hoping to establish a relationship with you so you will become a repeat customer. If you have questions about how a food was grown, how long it can be stored, or the best way to cook it, don't be afraid to ask.

Look for bulk deals.

Often, the more you buy, the better price you will get. Many vendors offer a set price and then discount the price if you buy 2 or 3 of the same item. If you don’t see these prices posted, ask if bulk discounts are available.

Know your cooking habits.

It’s easy to get overly excited at the market, which often results in buying more food than you can eat. Consider how you will store and use the items you buy. Also, look for options that decrease your time in the kitchen. For example, some vendors sell pre-chopped kale and bags of mixed greens that are perfect for salads and save time preparing meals.

Be open to new foods.

Take a sense of adventure and curiosity with you to the market. Ask vendors about foods you don't know, and consider buying at least one new thing each week. Tasting new fruits and vegetables broadens your knowledge of healthy foods and will keep your eating plan fresh.

Carry small bills.

Unless you buy all your produce from one vendor, you will spend a few dollars here and a few dollars there at the market. Make it easy on yourself and sellers by carrying small bills.

Bring the right bags.

After a few purchases at the market, your hands will be full. Choose bags that will allow you to easily carry produce while you shop. Consider a backpack for heavier items like root vegetables. Place other vegetables in bags that can be carried on your shoulders. Bring flat-bottomed, sturdy bags for delicate foods like eggs and berries. If the weight of your purchases is a concern, consider a small rolling cart to make your shopping experience more pleasant.

How to Control Hunger

Fri, 31 May 2024 19:57:00 GMT

Understanding what causes hunger, how to stay full longer, and how to reduce cravings are important steps for weight loss. It allows you to make the necessary changes to control hunger before it takes control of you.

Eat a balanced meal.

A balanced meal offsets changes in the body that can trigger hunger. If you sit down to a meal full of simple sugars and lacking protein or fiber, you will likely be hungry again soon after eating. Refined carbohydrates spike blood sugar, which is then followed by a crash that will have your stomach grumbling. Protein helps to stabilize your blood sugar, reducing this spike and crash reaction. Research shows that increasing fiber intake also increases fullness. You will feel full longer by balancing your meal with lean protein (e.g., poultry or beans) and complex carbohydrates and fiber (e.g., whole grains, fruits, and vegetables).

Fill up on fewer calories.

If the meal ends and you still feel like you haven’t had enough to eat, look closely at the foods you ate. Eating nutrient-dense foods that provide fewer calories allows you to eat more while still reaching your weight loss goals. Fruits and vegetables are loaded with fiber, vitamins, and minerals, and most have few calories. Add a salad to your meal, or try fruit for dessert. Filling up on these foods will keep you feeling satisfied.

Don't drink your calories.

Sodas, alcohol, and juices supply the body with calories, but they won't keep you full.

Recognize true hunger.

Years of food restriction and fad diets can result in a numbing of hunger signals and an inability to recognize fullness. This causes you to confuse when your body needs fuel and when you are hungry out of stress or boredom. When hunger strikes, stop and assess the situation. How long has it been since you last ate? It’s normal to feel hungry about 3 to 5 hours after eating. Do you have a physical feeling of hunger, like a grumbling stomach? If so, chances are your body needs some healthy fuel. If not, you might be turning to food for reasons other than hunger. The more you stop to evaluate your food cravings, the better you will become at recognizing true hunger.

Identify your triggers.

We all have triggers that make us crave food even when we are not truly hungry. Identifying these triggers is essential to eliminate them and reduce eating when you are not truly hungry. Do you browse a food blog or restaurant website and find you are suddenly hungry? Do you sit in front of the television and want a snack? Seeing food can trigger cravings. When you recognize how these triggers affect you, you can learn to ignore the cravings and monitor your activities to avoid situations that make you hungry.

What Is High Blood Pressure?

Fri, 31 May 2024 19:49:49 GMT

When the heart pumps blood, it produces pressure against the artery walls. We call this blood pressure. When this pressure gets too high and stays high (hypertension), it damages the body and can lead to heart disease, stroke, and kidney failure.

When you measure your blood pressure, the results will contain two numbers. The top number is the systolic blood pressure, which is the pressure exerted on the arteries when the heart pumps. The bottom number, or diastolic blood pressure, is the pressure produced when the heart is resting between beats. Only one of these numbers needs to be classified as too high to be diagnosed with high blood pressure.

High blood pressure has no symptoms, so it is important to check it regularly to ensure you are within a healthy range. The National Institutes of Health classify normal blood pressure as having a systolic value of less than 120 mm Hg and a diastolic of less than 80 mm Hg. If your doctor determines that your blood pressure is staying above this normal level consistently, he or she may diagnose you with prehypertension. This means your blood pressure reading is 120-139 mm Hg (systolic) or 80-89 mm Hg (diastolic). Being prehypertensive means that you are at risk for developing hypertension unless you make changes to prevent it. A blood pressure that measures 140 mm Hg (systolic) or 90 mm Hg (diastolic) or above is considered hypertension.

While your doctor may prescribe medication to help control your blood pressure, it is also important to make lifestyle changes. A healthy lifestyle has been found to help delay or prevent a rise in blood pressure that occurs naturally with aging. To maintain healthy blood pressure or reduce high blood pressure, focus on the following best practices:

Eat a healthy diet high in fruits and vegetables.
Consume fewer than 2,300 milligrams of sodium each day.
Consume at least 4,700 milligrams of potassium each day.
Maintain a healthy body weight.
Exercise regularly.

Sources

Mashed White Beans with Herbs

Fri, 24 May 2024 01:45:36 GMT

Potatoes aren’t the only option when you want a mashed side dish. Mashed beans pair well with a main course like grilled fish or chicken, and they provide extra protein and fiber. These mashed white beans are flavored with fresh herbs and smoked paprika.

Nutrition Facts

Serving Size ¹/₆ recipe

Amount Per Serving

132

Calories

% Daily Value*

Total Fat 1.1g

1%Saturated Fat 0.2g

Trans Fat 0g

Cholesterol 0mg

Sodium 211mg

Total Carbohydrate 23.4g

26%

Dietary Fiber 7.2g

Sugars 0.5g

Protein 8.3g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 6 servings

Preparation time: 15 minutes

Cooking time: 10 minutes

Ingredients

½ tbsp olive oil
¼ cup chopped onion
1 clove garlic, minced
2 (15 oz.) cans of low-sodium white beans, rinsed and drained
½ cup low-sodium vegetable stock or broth
1 tbsp chopped fresh chives
½ tsp chopped fresh rosemary leaves
¼ tsp lemon zest
¼ tsp smoked paprika
1/8 tsp fine ground sea salt

Directions

Warm the oil over medium heat in a large saucepan. Add the onion and garlic. Cook for 3 minutes. Stir in the beans and cook for one more minute.
Pour in the vegetable stock and let simmer for 3 minutes, stirring the beans occasionally.
Remove the beans from the heat and add the chives, rosemary, lemon zest, smoked paprika, and salt. Use a potato masher to mash and stir the beans until almost smooth but still slightly chunky.
Return to low heat and cook 1 to 2 minutes more, until the mash thickens and is heated through. Serve warm.

How Often to Weigh

Fri, 24 May 2024 01:43:09 GMT

Body weight is an important health indicator, but it is also one of the most complex. Weight fluctuates and often depends on exercise and food intake. A good weigh-in can fill you with motivation, but one that shows a slight gain could also ruin your day. It’s important not to become obsessed with the numbers on the scale.

How often you should weigh yourself depends on your goals and how weighing affects you. When trying to lose weight or prevent weight gain, it’s best to weigh at least once per week. This makes it easier to adjust your eating and exercise as soon as your weight creeps up. Some people find it more effective to weigh in 3 to 7 times per week.

If you take minor fluctuations in stride, weighing every day may work well for you. On the other hand, if a half-pound weight gain makes you feel like throwing in the towel, weighing 1 to 3 times per week may be a better choice.

Remember that your consistency in tracking may be more important than how often you weigh. If you weigh every day, weigh at the same time of day. For less frequent weigh-ins, choose the same days of the week and times of day. Also, pick one scale and stick with it since there are often discrepancies between scales.

Record the number each time you weigh and take note of how you feel. Whether you had a successful loss or a slight gain, note your habits leading up to the weigh-in. This allows you to pinpoint little things contributing to success and barriers that are getting you off track.

Aim to develop a healthy relationship with the scale. Health experts agree that body weight is only one indicator of overall fitness. Track your weight, but don’t allow those numbers to take control of your mood and attitude.

Benefits of Eating Whole Foods

Mon, 20 May 2024 17:36:51 GMT

Foods are considered whole when they are natural and unprocessed — for example, a fresh apple is whole, but apple juice and apple-flavored snacks are not. Here are a few of the reasons whole foods have gained a reputation for being an important part of a healthy eating plan.

Unique Nutrients

Whole foods contain many nutrients that may not be present in foods once they have been processed. When edible skins are stripped away, the nutrients in those skins are also removed. Heat and other processing methods can also reduce antioxidants in fruits and vegetables.

For example, oranges are known for containing plant nutrients called citrus flavanones. Initial animal studies have shown that one of these compounds, hesperidin, may reduce high blood pressure and cholesterol. This flavanone is found in the peel of the orange and the white pulp within the orange, not in the juicy portion of the fruit. As a result, it may be lost when an orange is made into juice. Eating a whole orange and consuming some pulp may increase your intake of this potentially beneficial nutrient.

More Natural Dietary Fiber

When you eat a whole food, like a fresh berry or a grape, you consume more dietary fiber than if you drink the fruit as a juice. The edible skins, seeds, and flesh of fruits and vegetables provide valuable dietary fiber that can improve heart health and digestion.

Mindful Eating

Mindful eating helps you become more aware of your eating. This lets you recognize your hunger and fullness signals and truly enjoy your food. Mindful eating can be achieved in a number of ways, but most are associated with simply slowing down. Whole foods help slow your meal. When you have to peel a banana or remove a nut from its shell, you are prevented from eating quickly and mindlessly.

Soba Noodles with Broccoli and Peas

Sat, 18 May 2024 17:39:31 GMT

Soba is a Japanese buckwheat pasta with fewer calories and carbohydrates than most white pastas. In this recipe, it's paired with nutritious stir-fried broccoli and peas.

Nutrition Facts

Serving Size ¹/₂ recipe

Amount Per Serving

320

Calories

% Daily Value*

18%

Total Fat 11.4g

10%Saturated Fat 2.1g

Trans Fat 0g

Cholesterol 0mg

14%

Sodium 318mg

15%

Total Carbohydrate 45g

24%

Dietary Fiber 6.6g

Sugars 6.4g

Protein 14.4g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 2 servings

Preparation time: 10 minutes

Cooking time: 20 minutes

Ingredients

¼ cup raw cashews
½ tbsp olive oil
½ cup diced onion
1 ½ cups small broccoli florets
¼ cup water
¼ cup fresh peas
½ tbsp low sodium soy sauce
½ tbsp toasted black sesame seeds
2 cups cooked soba noodles

Directions

Heat a medium skillet over medium-high and add the raw cashews. Toss the cashews around the pan for about 3 minutes until they begin to brown. Transfer the cashews to a bowl and remove the skillet from the heat for 1 to 2 minutes.
Add the olive oil to the pan and return it to medium-high heat. Add the onion and cook for 3 minutes. Stir in the broccoli and continue to cook for 6 minutes, until it turns bright green and starts to become tender.
Reduce the heat to medium and add the water. The water and steam will cook the broccoli further. Continue to stir and cook until the liquid evaporates, about 2 minutes.
Stir in the peas and cook for one more minute. Remove from the heat and stir in the soy sauce. Sprinkle the vegetables with black sesame seeds and the reserved cashews.
Divide the soba noodles between two serving bowls. Top each with half of the vegetables and serve.

How to Make Healthy Restaurant Choices

Wed, 15 May 2024 15:10:40 GMT

Restaurants have come a long way in offering healthier options, but dining out when you are trying to lose weight can still be challenging. Sometimes, the problem isn't a lack of healthy options but the temptation to stray from your plan due to the environment.

Do your research.

You know how it goes when you dine out with others. People arrive and the conversations begin, leaving you little time to review the menu closely. The need to make a quick choice puts you at risk of ordering an unhealthy option, especially if others at the table are doing so. Most restaurant menus can now be found online, so take the time to research before you sit down at the table. Have an idea of three or four healthy options before you arrive.

Don’t skip the appetizer.

A major goal while dining out should be to avoid eating excess food, but that doesn’t mean you should skip a course to do it. If you show up hungry and everyone else orders an appetizer, you will have to sit and wait while they begin eating. You will likely be offered a bite, and there is a good chance it won’t be a healthy choice. Satisfy your hunger and resist making unhealthy choices by ordering a nutritious option like a house salad or a cup of broth-based soup. You will feel less deprived and in better control of your food choices for the entire meal.

Read the menu description.

Some menu options look healthy until you read the full description. Buzzwords like vegetarian, gluten-free, or light, don’t automatically mean the food is more nutritious or lower in calories. Instead, look for healthy keywords like broiled, baked, and steamed. Keep an eye out for heavy sauces and excess dressing. Ask how foods are prepared. Don’t be afraid to request less butter or ask for sauces on the side. Many times, chefs are willing to accommodate. Servers can also make suggestions that fit your dietary needs better.

Rethink dessert.

Much like ordering an appetizer, it can be difficult to watch everyone else eat a dessert. If you’ve saved a few calories to enjoy something sweet, split a dessert with a friend and eat a few bites, just until your sweet tooth is satisfied. If you want to steer clear of dessert altogether, turn to the drink section. A decaf espresso or hot tea will allow you to enjoy something so you don’t feel left out while others enjoy their desserts.

Plan a Family Activity Calendar

Mon, 13 May 2024 15:47:48 GMT

Health experts recommend that children and adolescents get at least 60 minutes of physical activity daily. Adults should aim for at least 35 minutes of moderate-intensity activity daily for weight loss. Instead of exercising alone, create a family activity calendar.

Make it big and bold.

Create your calendar on a dry-erase board or poster board, and place it in a prominent place in the house. For each day, list the activity you will do as a family. Making the calendar visible to everyone will help the family prioritize exercise.

Allow everyone to choose activities.

Give everyone in the family a chance to add his or her favorite activities to the calendar. When everyone is invested in the process, the willingness to participate increases. Every month, encourage each family member to come up with at least one new activity. The more variety, the more excited the family will be about being active.

Think outside the box.

Your active time does not have to be reserved for structured exercise like walks or bike rides. Dance competitions, scavenger hunts, and backyard circuit workouts will increase your heart rate, and you’ll be surprised how quickly an hour will fly by. Take advantage of local trails with a nature hike, sign up for a 5K as a family, or create games for the pool. Grab the soccer ball or basketball and head to the park for a family game. The goal is to make exercise fun for everyone.

Include rewards.

Sticking to an activity schedule is an accomplishment that should be celebrated and rewarded. An afternoon movie, a healthy cooking class for kids, new books, puzzles, educational games, and new sports gear are all rewards that support a balanced, healthy lifestyle.

Sources

Centers for Disease Control and Prevention - Physical Activity for Everyone

Almond Apricot Celery Salad

Fri, 10 May 2024 18:03:43 GMT

This simple celery salad will satisfy any craving for crunchy food. It contains heart-healthy almonds that add protein and dried apricots that add sweetness and dietary fiber.

Nutrition Facts

Serving Size ¹/₄ recipe

Amount Per Serving

142

Calories

% Daily Value*

12%

Total Fat 7.6g

2%Saturated Fat 0.5g

Trans Fat 0g

Cholesterol 0mg

Sodium 123mg

Total Carbohydrate 15.9g

15%

Dietary Fiber 4.2g

Sugars 10.4g

Protein 3.8g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 15 minutes

Ingredients

2 cups sliced celery
8 unsweetened dried apricots, chopped
½ cup chopped raw almonds
1 tbsp minced red onion
1 tbsp fresh lemon juice
1 tsp honey
1/8 tsp fine ground sea salt

Directions

In a medium bowl, stir the celery, apricots, almonds, and red onion.
In a small dish, stir the lemon juice and honey.
Pour the lemon juice and honey over the celery salad. Sprinkle in the salt and stir well. Serve at room temperature or cold.

Tips for Making Green Smoothies

Mon, 06 May 2024 14:14:11 GMT

Green smoothies have gained popularity because they help you easily add fruits and vegetables to your diet, and they can taste great. They are easy to make, but you need to know a few tips to make the most delicious and nutritious shake possible.

The type of blender can make a difference.

Most smoothie recipes are tailored to high-powered, professional-style blenders with multiple blades. These blenders finely chop greens and pulverize fruits like berries and bananas for a super smooth shake. If you plan to make smoothies often, these blenders can be worth the investment. Some also come with single-serve cups that make it easy to take your drink on the go. These blenders aren’t a requirement for smoothie-making, but without one, you may need to blend longer and stir the ingredients often to get the right consistency.

Beware of bitterness.

Greens add a slight bitterness to smoothies that is pleasant when paired with naturally sweet ingredients, but too many vegetables might make your smoothie unappetizing. If you try a green smoothie and dislike it, don’t swear them off for good. Experiment with the recipe and try adding fewer greens or more fruit until you get a flavor you enjoy.

Use what you like, then experiment with ingredients.

If you don’t enjoy eating a specific vegetable, you may not magically like it once it’s added to a smoothie. The sweetness from other ingredients can help, but starting with a small amount of greens you enjoy is best. Try a mild-flavored green like spinach. Once you find a combination you like, then start experimenting. Kale, chard, or a small amount of mustard greens or parsley can all be delicious when you strike the right balance and don’t overdo it.

Get the right consistency.

Everyone has preferences when it comes to smoothies. Some want it completely pureed, and others don’t mind tiny pieces of greens or seeds from berries. Start with about 1 cup of greens and 1 cup of liquid. Leafy greens work best in smoothies because they are tender enough to puree. The liquid can be all milk (such as dairy, nut milk, or coconut milk), 100 percent juice, water, or a combination of the three. Begin by blending the liquid and greens together until the greens are pureed. You can then blend in bananas, pineapple, additional greens, herbs, or protein powders.

Try frozen ingredients instead of ice.

Ice can thicken and chill your smoothie, but it can also reduce the creaminess and leave it watery. Freeze fruits ahead of time. Frozen bananas, pineapple, or mango create a thick and creamy smoothie and eliminate the need for ice.

Add some protein.

Leafy greens and unsweetened fruits will provide vitamins, minerals, and fiber, but if you want your smoothie to be nutritionally balanced, add some protein. Milk, yogurt, nut flours, bean flours, seeds, nut butters, and protein powders are all ways you can increase the protein of your green smoothie.

Reduce the Temptation to Eat Unhealthy Foods

Mon, 06 May 2024 14:13:56 GMT

We all have days when we can't resist food cravings. Don’t beat yourself up about it. Instead, make a plan for how you will handle these days. Small but conscious changes in your daily habits will renew your strength and help you reduce the temptation to eat unhealthy foods.

Eat when you are hungry.

When you let yourself get too hungry, the need for food puts you at risk for making unhealthy choices. If you let hunger go too far, it’s easy to be tempted by the donuts in the office lounge or a bag of chips from the vending machine. If you feel hunger coming on, don’t deny yourself the opportunity to eat. Grab something healthy right away.

Be prepared.

Don’t let hunger take you by surprise. Keep your pantry stocked with healthy snacks. Create a space at work for seeds, nuts, fresh fruits, yogurt, or fresh vegetables with hummus. Pack individual servings of snacks at the start of every week, and carry some with you at all times. When these foods are available, you’ll be less likely to grab an unhealthy option when hunger hits.

Allow for distractions.

A distraction can work wonders for reducing temptations. When you can’t seem to get your mind off an unhealthy food, change your focus. Make a phone call, research healthy recipes, or take a short walk around the block. This allows you to revisit your goals and think twice about giving in to a temptation that will get you off track.

Move away from the serving table.

One of the best ways to resist temptation is to remove yourself from easy access to unhealthy foods. The worst place to be at a gathering is close to the food table. Mingling near the appetizers, snacks, and desserts can lead to mindless munching. Pick a seat or a place to stand across the room. You will enjoy the gathering just as much but avoid overindulging.

Purchase treats in single servings.

The saying “out of sight, out of mind” doesn’t always work. If you know there are cookies in the pantry or ice cream in the freezer, resisting them when you crave something sweet can be difficult. Rid yourself of the temptation and keep these foods out of the house. When you want to enjoy a treat, buy just one, not a whole box. Get one cookie from the bakery, a snack bag of chips, or a single-serve ice cream. Once you’ve enjoyed your treat, there won’t be any leftovers to tempt you later.

Fajita Bowls with Beef and Brown Rice

Sat, 04 May 2024 00:46:38 GMT

This Mexican-inspired meal is loaded with fresh vegetables and protein. It’s completely adaptable to your healthy eating style. Swap the beef for shredded chicken or black beans. Use kale or lettuce instead of spinach. Top it with your favorite salsa or hot sauce. Any way you fill your bowl, this is a healthy meal the whole family will love.

Nutrition Facts

Serving Size 1 beef bowl

Amount Per Serving

337

Calories

% Daily Value*

23%

Total Fat 15.1g

24%Saturated Fat 4.8g

Trans Fat 0g

16%

Cholesterol 49mg

Sodium 214mg

11%

Total Carbohydrate 32.6g

16%

Dietary Fiber 4.5g

Sugars 5.4g

Protein 18.5g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 15 minutes

Cooking time: 5 minutes

Ingredients

1 tbsp olive oil
1 small onion, sliced
2 cups assorted peppers sliced*
½ tsp ground cumin
½ tsp chili powder
½ tsp garlic powder
¼ tsp salt
2 cups cooked brown rice
8 ounces cooked ground grass-fed beef or shredded chicken
2 cups chopped fresh spinach
1 cup chopped fresh tomatoes

Condiment ideas: chopped cilantro, fresh lime wedges, salsa, hot sauce, guacamole, chopped avocado, pickled jalapenos, plain Greek yogurt or light sour cream

Directions

Heat the olive oil in a medium skillet over medium-high heat. Add the onion and peppers. Cook, stirring often, for about 5 minutes, until the vegetables soften and begin to brown. Stir in the cumin, chili powder, garlic powder, and salt.
Place ½ cup of rice in each of four bowls. Top with 2 ounces of ground beef or chicken. Divide the cooked peppers and onions into four portions and add a portion to each bowl.
Add ½ cup of spinach and ¼ cup of tomatoes to each bowl and serve with your favorite condiments.

*Any of your favorite sweet or hot peppers can be used. Try bell, Anaheim, Poblano, or fresh banana peppers.

How to Reduce Work Stress

Sat, 04 May 2024 00:45:15 GMT

Everyone experiences some stress at work, whether it comes from a deadline, meeting a quota, or as a result of difficult coworkers. Problems arise when this stress becomes too much to manage and begins to influence long-term health. According to the Stress in America Survey from the American Psychological Association, 65 percent of Americans say work is a top source of stress.

A manageable amount of stress helps to keep us motivated. But to keep stress from building to unhealthy levels, it’s important to create a plan to identify what causes you stress and how you will manage your reaction to it.

Get organized

A messy, unorganized office can lead to feelings of stress and lack of control. When you organize files and purge unnecessary items, not only will you feel more in control of your work, but less time will be spent searching for things, which can improve productivity. Make your office an orderly space where you feel relaxed and not frazzled.

Prioritize and delegate

You likely feel pulled in many directions at work with an endless to-do list. Prioritize your tasks each day. Create timelines for longer-term projects to clearly outline the tasks you need to complete. A clearer picture of what needs to be done will allow you to let go of frivolous tasks that keep you from accomplishing more important duties. You can then delegate those tasks to ease your workload and reduce the unnecessary stress that comes with them.

Talk it out

If you have too much to do, admit it. Discuss your work duties with your supervisor or team. Determine a plan to improve productivity and prioritize the most important tasks. Discussing your workload and stress levels is often all it takes to get the needed help.

Practice relaxation

Deadlines and difficult coworkers can take you from relaxed to stressed in minutes. Take time to practice relaxation, which can help improve your stress response during challenging situations. Five to ten minutes of deep breathing, progressive muscle relaxation, meditation, or visualization are easy ways to remain calm. The more you practice these techniques, the better you will get at managing stressful situations.

Find stress relievers

There may be little you can do with the stress that piles up at work, but you have control over how you let this stress impact your daily life. Finding stress-relieving activities that help clear your mind and give you a mental break from work is important. Exercise is an essential stress reliever. Whether you push yourself through a 20-minute high-intensity interval workout or set out for a stroll, moving more helps to reduce stress. Turning to unhealthy foods in response to stress only results in sluggishness and weight gain, which can lead to even more stress. Choosing nutritious foods will keep you energized to face your work challenges. Adequate sleep and taking time for relaxing activities (like yoga, reading, and time with friends) are also important to reduce stress and improve health.

Use your time off

Many people fail to use time off because they cannot take an extended vacation. While a week at the beach is nice, short breaks can be equally beneficial. Simply using a vacation day on a Friday or Monday for a long weekend or taking off an afternoon mid-week will give you a break from your work environment and allow you to enjoy a stress-relieving activity. Take advantage of this time to create a healthy work-life balance.

Sources

American Psychology Association - Coping with Stress at Work

Tex Mex Chicken Pineapple Quesadilla

Thu, 25 Apr 2024 18:22:42 GMT

This quesadilla is packed with vegetables and lean protein. It has fewer calories and only 8 grams of fat versus the 13-27 grams in store-bought versions. It is a great way to use leftover roasted chicken and makes a good lunch or snack to fulfill a Mexican food craving.

Healthy tip: Choose a whole wheat tortilla for added fiber, but check the sodium on the nutrition label. Some tortillas contain as many as 500 milligrams each. Several varieties can be found with 150 to 300 milligrams.

Nutrition Facts

Serving Size 1 quesadilla

Amount Per Serving

278

Calories

% Daily Value*

12%

Total Fat 8g

15%Saturated Fat 2.9g

Trans Fat 0g

16%

Cholesterol 48mg

14%

Sodium 319mg

10%

Total Carbohydrate 29.3g

11%

Dietary Fiber 3.2g

Sugars 5.7g

Protein 20.6g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 1 serving

Preparation time: 10 minutes

Cooking time: 10 minutes

Ingredients

2 tbsp diced onion
2 tbsp diced green bell pepper
2 tbsp diced red bell pepper
1 ½ oz. cooked chicken breast, chopped
2 tbsp diced fresh pineapple
1 tsp barbecue sauce
1 large whole wheat tortilla
2 tbsp shredded Monterey Jack cheese

Directions

Spray a large skillet with olive oil or non-stick cooking spray. Heat on medium-high and add the onion and bell peppers. Cook for 3 minutes, until the vegetables begin to soften.
Add the chicken and cook for 1 minute. Add the pineapple and cook for another minute or until all ingredients are heated. Stir in the barbecue sauce and remove from heat.
Transfer the vegetables and chicken to a bowl. Return the skillet to medium-high heat and add the tortilla. Cook for 30 seconds or until warm.
Spread the vegetable and chicken filling evenly over one-half of the tortilla. Sprinkle with cheese.
Fold the top half of the tortilla over the filling and press gently with a spatula. Cook for 30 to 60 more seconds (flipping the quesadilla once, if desired) until the cheese is melted. Serve warm.

Preparing for Outdoor Exercise

Thu, 25 Apr 2024 17:44:10 GMT

As the weather improves, it’s time to add variety to your fitness routine by moving your workouts outside. Here are tips to keep your workouts safe and effective.

Stay hydrated.

The heat, humidity, and increased sweating make dehydration a greater risk during outdoor activities. Hiking, long runs, and bike rides can also take you further from a water source. Hydration needs vary from person to person, but the American College of Sports Medicine (ACSM) offers general guidelines for fluid intake . Drink 16-20 ounces at least four hours before exercise, and drink 8-12 ounces 10-15 minutes before exercise. During exercise, drink 3-8 ounces every 15-20 minutes. After your workout, drink 20-24 ounces of fluid for every pound lost. A sports beverage may be necessary during exercise for durations over 60 minutes. The ACSM recommends not exceeding one quart of fluid per hour during exercise.

Dress for exercise success.

Moisture-wicking clothing is essential for outdoor exercise, whether the conditions are cool, hot, or humid. Unlike cotton, which can trap heat and moisture, moisture-wicking fabrics keep you dry and cool, reducing the risk of overheating. From shirts and shorts to hats and socks, be sure you have the clothing you need to perform well during your workout.

Protect yourself.

Outdoor exercise requires sunscreen to protect your skin from sun damage. Look for sweatproof varieties that are designed for outdoor exercise. The American Academy of Dermatology recommends a broad-spectrum sunscreen with a sun protection factor (SPF) of 30 or greater. Cover all exposed skin, and don’t forget sunscreen for your lips and scalp.

Assess your footwear.

Depending on the type of exercise you choose, your footwear requirements may change when transitioning from indoor to outdoor exercise. For example, hiking and trail running require sturdy shoes for extra stability and traction.

Take it slow.

Outdoor activities can be more challenging than gym workouts. Hills, rough terrain, wind, and warmer temperatures can make even a simple walk more difficult. Don't get discouraged if you struggle to complete the same distance once you are outside. Do what you can, and gradually increase the time and intensity each week until you reach your goals.

Sources

What Is Resistant Starch?

Thu, 25 Apr 2024 17:29:28 GMT

From improving heart health and digestion to promoting fullness, fiber is well known for its health benefits. Dietary fiber is classified as soluble and insoluble, but as researchers continue to take a closer look at why fiber keeps us healthy, we are learning that there may be more to the role than its solubility.

The viscosity of fiber (thickness as it moves through the small and large intestines) and how a fiber ferments also play a role when carbohydrates are digested. Resistant starch is a low-viscous type of dietary fiber found in carbohydrate-rich foods. As the name suggests, it resists digestion in the small intestines and ferments in the large intestines. As it ferments, it promotes beneficial gut bacteria.

What are the benefits of resistant starch?

Some studies have shown that resistant starch may help weight loss because it can increase fullness, which leads to reduced food intake. Evidence also shows that resistant starch reduces insulin resistance and improves blood glucose control.

What foods contain resistant starch?

Resistant starch comes in several forms. Some cannot be digested, such as parts of grains, seeds, and legumes. Others resist digestion, like the starch in legumes and under-ripe bananas. In other foods, resistant starch forms after the food has been cooked and cooled, such as potatoes, rice, and pasta.

How much do I need to eat?

There is no current recommendation for the intake of resistant starch, but research shows it may be a beneficial part of a balanced eating plan. Incorporate foods that contain resistant starch as you aim to get the recommended amount of 25 to 30 grams of total fiber per day. Legumes, like beans and peas, and healthier versions of potato salad and pasta salad provide easy ways to eat more.

Keep the Weight Off for Good

Wed, 17 Apr 2024 14:56:17 GMT

A healthy lifestyle is a long-term commitment, and once you reach your weight loss goal, your good habits must continue. Take note of these tips to keep the weight off for good.

Stay Active

Exercise is key for maintaining weight loss. Regular activity keeps you fit by building and maintaining muscle and keeping your heart healthy. As your weight changes, so do your daily calorie needs. Exercise will help you maintain the balance between calorie intake and output. Like the weight loss process, weight maintenance has its emotional ups and downs. You will have stressful days and motivating days. Exercise relieves stress, lifts your mood, and gives you a more positive outlook.

Keep Tracking

Tracking your food intake and exercise is as important after you reach your goal as it was when you were losing weight. What may change is how, when, and what you track. For example, perhaps you have no problem eating healthy on weekdays but struggle on the weekends. You can transition to recording your food intake on days when you need extra motivation to stay committed. Now that the weight is off, maybe you’ve set a goal of running a distance race. Your exercise tracking will likely transition from minutes to miles. Keeping tabs on your weight and recording it regularly is also important. According to the National Weight Control Registry (NWCR), 75 percent of those who have successfully maintained weight loss weigh themselves weekly.

Eat a Morning Meal

According to the NWCR, 78 percent of those successful at maintaining weight loss eat a healthy breakfast every day. But don’t let the word breakfast define your meal. You simply need a healthy, balanced meal. If you prefer a quick smoothie, drink up. If last night’s leftover roasted chicken salad sounds good, grab a fork. Avoid letting labels define what you should eat and when you should eat it. Choose healthy foods and eat what will satisfy you.

Plan for the Weekend

The weekends are often the most challenging because you have a more relaxed schedule and opportunities to dine out and attend parties. There is no need to eliminate all treats or skip out on fun occasions. Just plan for them. Adjust your food intake before and after a special occasion. Instead of resting on the weekends, consider moving your rest day to a weekday. Use the weekends for longer workouts or more challenging activities that will boost calorie burn. These workouts will help offset some of the extra weekend calories you consume when you stray from a strict diet.

Don't Get in a Rut

Regardless of your stage of weight loss, there is a risk of falling into a rut. This is especially true during the maintenance phase as you find the right eating and exercise plan for your new weight. Often, we find a breakfast or lunch that works, and we eat it over and over again. The same goes for a workout time or activity. Before you know it, you are burned out, and the temptation of high-calorie food or skipping a workout becomes too great to resist. Adapting your plan, incorporating new foods, and trying new activities is an ongoing process when you live a healthy lifestyle. Excitement and positive change are the keys to staying motivated.

Sources

Easy Ways to Walk More

Mon, 15 Apr 2024 16:04:29 GMT

Walking remains one of the most accessible and effective forms of physical activity for many people. Not only does it burn calories and improve heart health, research has shown that it can improve your mood and reduce tension. Use these ideas to find easy ways to walk more.

Take a Day Hike

Add some exploration to your weekend routine and plan a day hike. Whether you have access to coastal trails, deep forests, or mountains, weekend hiking is a great way to move more without making exercise feel like a chore. Pack a few healthy snacks and water, gather your family or friends, and explore your area. Research shows that lower intensity, longer duration activities like hiking can improve blood cholesterol levels, improve insulin function, and burn calories for weight loss.

Give Yourself a Mental Break

Work stress and family conflicts affect everyone. Regular mental breaks are necessary to get your mind off the problem and help you brainstorm effective solutions. A 15-minute walk gives you a break from your current environment, adds exercise to your day, and leaves you feeling mentally refreshed. Don’t wait for a problem to arise before you take advantage of walking. Take regular breaks throughout your day to walk off the stress.

Step Out of Your Comfort Zone with an Active Commute

Walking to work or to complete errands can be challenging due to distance or lack of a pedestrian-friendly route. Investigate ways you can make a portion of your commute active. Can you walk to a coworker's house and then carpool from there? Can you walk to complete your errands or to meetings once you are at the office? Every little bit helps your health, so don’t get overwhelmed with the feeling that you need to complete a full five-mile commute to get exercise.

Always Be Prepared

You are likely faced with many opportunities to walk throughout the day, but you may be unprepared. Arriving early, waiting for a phone call, or a casual business meeting are all opportunities to squeeze in 10 to 15 minutes. Keep athletic shoes nearby, or invest in casual dress shoes designed with the comfort and support necessary for walking.

Fruit Nachos

Fri, 12 Apr 2024 16:33:01 GMT

Turn one of your favorite foods into a healthier sweet treat with this recipe. Baked corn tortillas with cinnamon provide a crunchy chip lower in saturated fat. They are perfect for scooping up fiber-rich fresh fruit salad. Feel free to substitute any of your favorite fruits for the ones used here.

Nutrition Facts

Serving Size ¹/₄ recipe

Amount Per Serving

212

Calories

% Daily Value*

Total Fat 2.8g

1%Saturated Fat 0.2g

Trans Fat 0g

Cholesterol 0mg

Sodium 11mg

15%

Total Carbohydrate 45.4g

21%

Dietary Fiber 5.8g

Sugars 17.6g

Protein 2.8g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 15 minutes

Broiling time: 2 minutes

Ingredients

8 small corn tortillas
1 tsp olive oil
1 tbsp granulated sugar
½ tsp + 1/8 tsp ground cinnamon
1 Granny Smith apple, cubed
1 orange, segmented and chopped
1 medium banana, chopped
Juice of 1 lemon
4 maraschino cherries, finely chopped

Directions

Preheat the broiler and spray a baking sheet with non-stick cooking spray.
Cut each corn tortilla into eight pie-shaped wedges and place them in a medium bowl. Pour in the olive oil, sugar, and ½ teaspoon of cinnamon. Toss the tortillas to coat them well with the oil, cinnamon, and sugar. Place them in a single layer on the baking sheet.
Broil the tortillas for about 2 minutes. During this time, you will need to watch them closely. Carefully flip them with tongs about every 30 seconds. They may brown unevenly, so remove the chips individually from the pan as each one gets browned and crispy.
In a medium bowl, stir together the apple, orange and banana. Pour in the lemon juice and the remaining 1/8 teaspoon of cinnamon. Toss to mix all ingredients well.
Divide the tortilla chips evenly among four serving plates. Top each with ¼ of the fruit salad. Sprinkle an equal amount of chopped maraschino cherries on each plate before serving.

4 Stretches for a Healthier Back

Wed, 10 Apr 2024 18:39:58 GMT

Cat stretch

Muscle tension and tightness can contribute to back pain, making core flexibility an important factor in keeping your back healthy and pain free. Stretches that gently elongate the back muscles should be a regular part of your core strengthening routine. Ease into these stretches, and hold each for 20 to 30 seconds. Repeat two to three times.

Cat Stretch

Move onto your hands and knees on the floor. Position your knees to be hip-width apart and your hands about shoulder-width apart. Contract your stomach muscles as you round your back and slightly tuck your chin. Release the stretch and return to a flat back before repeating.

Spine Twist

Sit up straight in a chair with your feet flat on the floor. Rotate your upper body to the right, and place your right hand at the edge of the chair where the back meets the seat. Place the left hand on the edge of the seat, just under your right thigh. Sit tall as you rotate at the torso and stretch the back muscles. Slowly return to the starting position, and repeat on the other side by rotating to the left.

Knees to Chest

Lie on your back with your feet flat on the floor. Slowly pull your right knee into your chest. Grasp your leg at the top of your shin and gently pull the knee closer. You can deepen the stretch by extending the opposite leg along the floor as you pull one leg into your chest. Return the right leg to the starting position, and repeat the stretch with your left leg. Next, pull both knees in towards your chest at the same time.

Seated Forward Bend

Sit on the floor with your legs straight out in front of you and your feet flexed. Sit up straight and raise your arms straight up over your head. Gently bend forward at the waist as you reach your arms out towards your feet. Let your hands rest wherever it is comfortable, such as at your knees, shins, ankles, or feet. Reach only as far as you feel a stretch with slight discomfort, not pain. To deepen the stretch, you can grasp the end of a rolled towel or yoga strap in each hand and wrap it around the balls of your feet. Gently pull the towel towards you as you bend forward into the stretch.

Understanding Eating Disorders

Wed, 10 Apr 2024 18:30:56 GMT

Eating to improve health is a positive change, but sometimes, focusing on food and controlling body weight reaches extreme levels. Seek help if you or someone you love has become obsessed with food, restricted eating, or excessive overeating.

Types of Eating Disorders

The National Eating Disorders Association (NEDA) recognizes four main eating disorders: anorexia nervosa, bulimia nervosa, binge eating disorder, and avoidant restrictive food intake disorder (ARFID).

While all four involve eating patterns that can lead to life-threatening results, each has unique practices and characteristics. Anorexia nervosa is marked by self-inflicted starvation that leads to concerning weight loss. Bulimia nervosa involves binging on large amounts of food and then purging in some way, such as by self-induced vomiting. Binge eating disorder involves binging on large amounts of food, but there is no purging component, which can result in excessive weight gain and obesity-related diseases. Avoidant restrictive food intake disorder (ARFID) is characterized by an extreme avoidance or restriction of certain foods or food groups, often leading to significant weight loss or nutritional deficiency, and is not driven by concerns about body weight or shape.

Warning Signs and Symptoms

It’s important to know the warning signs and symptoms of eating disorders so you can identify when healthy habits and weight loss have gone too far. Both anorexia and bulimia can include a strict exercise routine, along with a withdrawal from family and friends. Additional signs of anorexia include inadequate food intake, an obsession with body weight, and an extreme concern over specific components of food, like calories or fat grams. Being fat is a common complaint, and all these practices persist despite reaching a healthy weight. Over time, severe food restrictions and excessive exercise lead to a dangerously low body weight.

With bulimia, large amounts of food are consumed at once, and frequent trips to the bathroom may follow eating. In addition to vomiting, other forms of purging can include the use of laxatives or diuretics. Major concerns over weight loss and food control become evident, and the binge and purge cycle becomes a ritual that disrupts normal daily life.

Binge eating disorder also involves eating large amounts of food and is associated with feelings of being out of control. Eating is associated with shame or guilt. Those affected eat until they feel discomfort and often eat when they are not hungry.

Warning signs of avoidant restrictive food intake disorder (ARFID) may include extreme pickiness or selectivity regarding food choices, refusal to eat certain foods or entire food groups based on sensory characteristics (such as texture, taste, or smell), significant weight loss or failure to gain weight in children, nutritional deficiencies, anxiety related to eating (e.g., fear of vomiting), and refusal to eat with others.

Ways to Help

Eating disorders can affect anyone regardless of age or gender. These disorders have many underlying issues that can vary by person, which makes them challenging to treat. It’s often difficult for a person suffering from a disorder to see the need to get help. As a friend or loved one, it’s important that your concern be expressed in a loving way and that you remain supportive. It’s also important to take action as soon as you notice that there could be a problem. The longer eating disorders persist, the more dangerous they become. Once medical tests are conducted to diagnose the disorder, a treatment path can be outlined to help patients return to better emotional and physical health.

Additional Reading from NEDA

Sources

Chocolate Chip Orange Smoothie

Mon, 08 Apr 2024 15:09:00 GMT

This smoothie uses heart-healthy dark chocolate combined with cocoa powder for a rich treat that is low in calories. For a thick smoothie, plan ahead and freeze the orange juice in ice cube trays before blending the ingredients. Be sure to use chocolate and cocoa powder that is at least 60 percent cocoa solids to get the most health benefits.

Nutrition Facts

Serving Size 1 smoothie

Amount Per Serving

120

Calories

% Daily Value*

Total Fat 5.7g

8%Saturated Fat 1.7g

Trans Fat 0g

Cholesterol 0mg

Sodium 182mg

Total Carbohydrate 18.6g

12%

Dietary Fiber 3.4g

Sugars 12.4g

Protein 3.1g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 1 serving

Preparation time: 10 minutes

Ingredients

1 cup unsweetened vanilla almond milk
½ tsp honey (or your preferred sweetener)
1/3 cup fresh orange juice, frozen in cubes
1 tbsp unsweetened cocoa powder
½ tsp orange zest
¼ tsp pure vanilla extract
6 dark chocolate chips
3 to 4 ice cubes

Directions

Place the almond milk and the honey in the cup or pitcher of a blender. Pulse to blend in the honey.
Add the orange juice cubes, cocoa powder, orange zest and vanilla. Place four chocolate chips in the blender. Chop the other two and reserve for garnish. Add the ice and pulse in 5 to 10-second intervals until smooth and the chocolate chips are finely chopped.
Pour into a glass, top with the reserved chocolate, and serve right away.

What to Look For in Dairy Substitutes

Fri, 05 Apr 2024 22:53:50 GMT

Milk allergies, lactose intolerance, and animal welfare concerns prevent many people from consuming dairy products. While you can meet your nutritional needs without dairy, it's important to pay attention to the nutrients you may lose when cutting dairy from your diet. Identify alternative dairy products that supply these nutrients without adding unwanted ingredients.

Low in added sugars

Dairy contains the natural sugar lactose, but unless it’s flavored, it does not have added sugars (sugar added during processing). It’s important to check food labels closely to ensure these alternative milks aren’t loaded with added sugar. Flavored milk can indicate added sugar, but some varieties, such as unsweetened vanilla, are available.

Protein-rich

One cup of skim milk contains 8 grams of protein. While soy milk has nearly as much, with 6 grams of protein per cup, a cup of almond milk has much less, with only 1 gram of protein. If you rely on dairy for protein, increasing your protein intake from other sources may be important. Nuts, seeds, beans, and poultry are all sources of lean protein.

Contains calcium

Dairy has long been associated with supplying valuable calcium, but other foods also supply this mineral. Aim to add more foods to your eating plan that are natural sources of calcium. A cup of cow’s milk provides about 300 milligrams, and one cup of yogurt contains about 400 milligrams. Alternatively, one cup of cooked collard greens contains about 266 milligrams, and a half cup of almonds contains about 122 milligrams.

Promotes digestive health

Most yogurts are known for containing live and active cultures that are used during fermentation. These cultures are associated with gut health and improved digestion. Fortunately, this health benefit is not limited to dairy yogurts. Soy yogurts and other lactose-free yogurts can also contain live and active cultures. The food label should indicate whether or not these cultures are present.

Spring Vegetables to Eat Now

Mon, 01 Apr 2024 21:37:04 GMT

Kohlrabi

When nutritious vegetables are at their peak ripeness, they offer delicious flavors that make healthy eating much more enjoyable. Unfortunately, many growing seasons are short, so add some of these spring vegetables to your shopping cart while you can.

Kohlrabi

Kohlrabi is often referred to as a German turnip, but it has a much milder flavor than the turnips you might be familiar with in the United States. Kohlrabi is related to broccoli and cabbage, which means that it contains the same cancer-fighting glucosinolates that are associated with cruciferous vegetables. The bulb of the kohlrabi can be green or purple. While it can be roasted, kohlrabi is delicious raw. Shred it and add it to slaws and salads, or cut it into sticks or slices to use as a vegetable dipper.

Leeks

Leeks are related to garlic and onions, and they look like larger versions of spring onions. Leeks contain polyphenols that protect against disease, and they supply vitamin K and manganese. This vegetable can be used in any recipe that uses garlic and onions. Add it to a quiche or potato soup. Both the greens and the bulb are edible, but there is evidence that the health-promoting flavonoid kaempferol is more concentrated in the lower leaves and bulb.

Mustard Greens

Mustard greens are loaded with vitamin K and contain vitamins A and C, copper manganese, and calcium. They are another member of the cruciferous family and also contain disease-fighting glucosinolates. Research shows that steamed mustard greens may also help to lower cholesterol. Add chopped mustard greens to your stir fry or stir them into a pot of soup.

Parsley

Research shows that the components of parsley may help to ward off the effects of carcinogens, which are linked to cancers. The flavonoids in parsley act as antioxidants to protect against cell damage. Parsley contains vitamins A, C, K, and folate, as well as iron. Stir chopped fresh parsley into dressings, marinades, salsas, and salads.

Endive

Endive is a lettuce-like vegetable that grows in small heads that can either be yellow or red. Endive provides vitamins B, C, K, and folate. It also supplies potassium, calcium, magnesium, iron, zinc, and selenium. Endive’s small firm leaves can be used to scoop healthy dips like hummus, or you can top them with healthy fillings for an easy-to-serve appetizer. Try these Tuna and Chickpea Endive Bites.

Broccoli & Black Rice Salad with Tahini-Honey Dressing

Sat, 30 Mar 2024 02:29:13 GMT

Black rice is a whole grain that is packed with antioxidants and important minerals. Its nutty flavor makes it a delicious side dish on its own, but it is even better when used in a cold grain salad with nutritious vegetables. This recipe combines black rice with broccoli and a slightly sweet sesame dressing.

Tips for the cook: Black rice is sometimes called Forbidden Rice. It can be found in most health food supermarkets or online. It’s best served the day it is cooked because its dark purple pigment can color other ingredients when stored overnight.

Nutrition Facts

Serving Size ¹/₄ recipe

Amount Per Serving

164

Calories

% Daily Value*

Total Fat 4.4g

2%Saturated Fat 0.4g

Trans Fat 0g

Cholesterol 0mg

Sodium 50mg

10%

Total Carbohydrate 29g

Dietary Fiber 2.2g

Sugars 2.6g

Protein 5.1g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 10 minutes

Cook time: 20 minutes

Ingredients

¾ cup black rice
2 tbsp tahini (sesame paste)
2 cloves garlic, chopped
1 tsp honey
¼ tsp low-sodium soy sauce
1½ cups broccoli florets, chopped
¼ of a red onion, thinly sliced

Preparation

To cook the black rice, bring 3 cups of water to a boil in a medium saucepan over medium-high heat. Stir in the rice. Reduce to a simmer and cook for 15 to 20 minutes until the grains are tender.
Drain the rice in a colander and quickly rinse with cold water. Let sit to drain.
Place the tahini, garlic, honey, and soy sauce in a small food processor. Pulse until all of the ingredients are combined. If you don’t have a small food processor, mince the garlic and whisk the ingredients together in a small bowl.
Place the broccoli and onion in a medium bowl. Add the cooled rice. Pour in the dressing and toss to coat all ingredients. Serve at room temperature or cold.

How to Plan a Healthy Brunch

Tue, 26 Mar 2024 20:55:23 GMT

At first glance, brunch menus may seem light and healthy, but pastries, high-fat meats, and heavily-dressed salads can add unnecessary calories and unhealthy fat to your meal. You can stay on track and enjoy a healthy brunch by making a few simple changes.

Work in more spring fruits and vegetables.

Spring means more fresh fruits and vegetables are available, so don’t pass up the opportunity to fill the table with healthy options. Radishes, asparagus, spring peas, spinach, arugula, raspberries, and strawberries are just a few of the healthy foods that you can work into soups, salads, and fresh salsas. Center your dessert options around fresh fruits by serving yogurt parfaits or incorporating them into frozen yogurt and frozen pops.

Keep heavy food portions small.

On special occasions, indulging in high-calorie treats such as cheese, sausage, or bacon is fine when done in moderation. The trick is to keep serving sizes small. Use half the amount of cheese or meat in baked casseroles and omelets. Instead of sausage patties, serve smaller sausage balls or try plant-based varieties. Fill plates with more fruits, vegetables, and whole grains, and use meats and cheeses as a small side to complement healthier foods.

Modify your baked goods.

Serve biscuits and scones made with whole grain flour. Add oatmeal to pancake and muffin batters. Whole grain flour and oats will add fiber to make these foods more filling. Substitute mashed fruits and apple sauce to reduce the need for excess oil and sugar.

Find substitutes for alcoholic drinks.

Alcoholic beverages can significantly boost your calorie count. To avoid them without feeling left out, look for enticing alternatives. Whip up some non-alcoholic Bloody Marys or make spritzers with fresh fruit juice and sparkling water.

Plan ahead.

Plan ahead so you won't need to grab an unhealthy option at the last minute. The following spring brunch menu will help you outline your shopping list and estimate the time needed to prepare your meal. The recipes can easily be doubled for larger crowds. Sit down to a portion of each of these foods, and you will only consume 464 calories and 4.2 grams of saturated fat, along with plenty of vitamins, minerals, and fiber.

Spring Peas with Basil and Green Onion Pesto

Turkey Vegetable Crustless Quiche

Oatmeal Banana Pancakes

Orange Kiwi Fruit Salad with Honey Yogurt

Strawberry Lemon Spritzer

5 Ways to Stay Focused on Your Fitness Goals

Mon, 25 Mar 2024 17:23:52 GMT

Starting a new fitness routine is exciting. Your goals are clearly set, and motivation is at its peak. However, as time goes by, it's common to lose focus and drift away from the initial objectives. To combat this, here are five practical tips to keep you on track with your fitness goals.

Hang them up

Maintaining a visual reminder of your goals can help you stay focused on your fitness objectives. Place these reminders where they're most effective — on your refrigerator, inside the snack drawer, in your calendar, or as periodic alerts on your smartphone.

Share them

A strong support system is important for reaching your fitness goals. Don’t keep your goals to yourself. Share them with those who will support you. These people can help cheer you on when you feel discouraged and join you in celebrating your successes.

Meditate

Add short meditation sessions to your day that allow you to focus on your end goal. Visualizing yourself accomplishing it can boost your confidence and motivation to stay on track.

Reward yourself

Don’t let small accomplishments go unnoticed. Incorporate rewards for each small step you conquer towards your goal. These rewards remind you that you are working towards something worthwhile and you are continuing to make progress.

Adjust your goals

Your goals should change as you do. As you lose weight, drop clothing sizes, or run further, you will need to continue to set new goals to stay motivated. It’s also important to remember the goals you set when you first started may not be a good fit for you as you progress. Perhaps a scheduling conflict makes it impossible to attend a fitness class, or it turns out you’d rather jog than walk. Revisit your goals often and ensure they are challenging enough to keep you motivated.

Mushroom and Polenta Pot Pies

Thu, 21 Mar 2024 17:31:08 GMT

Comfort food doesn't have to be loaded with calories, fat, and sodium. These individual vegetarian pot pies are healthier and still satisfying. They are filled with vegetables in a rich gravy and covered with a crunchy polenta topping that is flavored with fresh herbs.

Nutrition Facts

Serving Size ¹/₄ recipe

Amount Per Serving

195

Calories

% Daily Value*

Total Fat 2.7g

2%Saturated Fat 0.4g

Trans Fat 0g

Cholesterol 0mg

15%

Sodium 342mg

12%

Total Carbohydrate 36.4g

14%

Dietary Fiber 3.8g

Sugars 3.5g

Protein 5.3g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 10 minutes

Cooking time: 20 minutes

Baking time: 15 minutes

Ingredients

Polenta topping

4 cups water
1 cup dry polenta
½ tsp garlic powder
½ tsp chopped fresh parsley
¼ tsp chopped fresh rosemary leaves
¼ tsp salt
1/8 tsp ground black pepper

Filling

2 tsp olive oil
¾ cup chopped onion
2 medium carrots, peeled and sliced
8 oz. sliced baby crimini mushrooms or white button mushrooms
½ tsp chopped fresh parsley
¼ tsp salt
¼ tsp chopped fresh rosemary leaves
¼ tsp ground black pepper
1 cup unsalted vegetable, beef or chicken stock
1 tbsp cornstarch
1 tbsp water

Directions

To prepare the polenta:

Prepare the polenta by bringing the 4 cups of water to a boil in a medium saucepan over medium-high heat. Once the water boils, whisk in the polenta and reduce the heat to low. Continue to stir until it thickens, 1 to 2 minutes. Remove from the heat.
Stir the garlic powder, ½ teaspoon of parsley, ¼ teaspoon of rosemary and salt, and 1/8 teaspoon of black pepper into the polenta. Set aside.

To prepare the filling:

In a medium skillet, heat the olive oil over medium-high. Add the onion and carrot, and cook for 5 minutes. Add the mushrooms, and cook for five more minutes until the mushrooms have darkened and the other vegetables are slightly tender.
Stir in the ½ teaspoon of parsley and salt and the ¼ teaspoon of rosemary and black pepper.
Add the stock to the skillet. In a small dish, stir together the cornstarch and the water. Pour this into the skillet. Increase the heat to high and cook for about 2 minutes, stirring often, until the stock thickens into a gravy that coats the vegetables.

To prepare the pot pies:

Preheat the oven to 375 degrees Fahrenheit.
Spray four 8-ounce ramekins with non-stick cooking spray and place them on a baking sheet. Divide the mushroom filling evenly between all four. Next, top each with an equal amount of the polenta. If it has thickened as it cooled, use clean hands to crumble and press the polenta over the filling.
Bake for 15 minutes until the filling bubbles and the polenta begins to brown on top. Serve warm.

5 Types of Squat Exercises

Thu, 21 Mar 2024 17:26:56 GMT

The squat is a classic lower body exercise known for working the quadriceps, hamstrings, and glutes. A squat can be incorporated into any exercise routine. You can perform them without weight, on exercise machines, with dumbbells, or with a barbell.

Standard Squat

Stand with your feet hip-width apart. Bend the knees as you push your bottom back like you are sitting in a chair. Lower to the point where your thighs are parallel to the floor or as close as you can get to this position. Prevent knee injuries by not allowing the knees to extend past the tips of your toes during squat exercises. Hold for about two seconds, then squeeze your glute muscles and push through your heels as you slowly raise back to the starting position.

Narrow Squat

Stand with your feet together. Squeeze your legs together and bend your knees as you push your bottom back and squat down like you are sitting in a chair. Lower to the point where your thighs are parallel to the floor or as close as you can get to this position. Squeeze the inner thighs and glutes as you stand back up into the starting position.

Squat with a Leg Lift

For this exercise, you will perform a standard squat. As you stand up from the squat position, shift the weight to your left foot and lift your right leg to the side for a standing leg lift. Lift just to the point where you feel the muscles of your bottom and the hips engage. Lower the leg to the starting position. Repeat the squat, and this time, lift your left leg. Continue to squat and alternate leg lifts.

Jump Squat

For this exercise, you will also perform a standard squat. Once lowered into the squat position, push through your heels to jump up and propel yourself into the air. Land in the starting position, repeat the squat, and jump.

One-Legged Squat

Stand with your feet hip-width apart. Shift your weight to your right foot. Lift your left foot off the floor. Slowly bend your right knee and move into a squat position on your right leg, pushing your bottom back. Lower as far as you can, working towards getting your right thigh parallel to the floor. This exercise is very challenging, so you may only be able to lower slightly when starting out. You can also place your hand on a sturdy chair or wall to help keep your balance during the movement. You can make the exercise more challenging by extending the lifted leg in front of you. Switch sides and repeat.

Exercise Gear to Improve Your Workout and Recovery

Mon, 18 Mar 2024 22:52:54 GMT

While exercise equipment is not required for a great workout, some fitness tools can aid in your recovery and help make your exercise sessions more challenging. Here is a list of inexpensive exercise equipment that can take your workout or recovery to the next level.

Exercise Ball

A study by the American Council on Exercise rated crunches on an exercise ball as the third best exercise for effectiveness. The exercise ball can also be used to improve balance and challenge smaller muscle groups while performing moves like push-ups and shoulder presses. It can also be used during stretching — especially for the upper and lower back, abdominals, and hamstrings.

Foam Roller

A foam roller is a cylinder-shaped piece of firm foam used to give you a mini massage that lengthens and stretches the muscles. Regular foam rolling has been found to decrease muscle soreness and improve range of motion.

Leg Sleeves

Leg sleeves are one of the many forms of compression clothing that have gained popularity. While most research has not found a direct link between compression sleeves and better exercise performance, studies have shown they may help with exercise recovery. In some cases, leg sleeves have been found to reduce muscle soreness.

Tennis Ball

A tennis ball is a simple piece of equipment that can be used to massage and stretch small target areas. For example, you can place the ball on the floor and put your foot over it. Then, slowly move your foot around to massage the soles of the feet. In a similar way, the balls can also be used to massage specific areas of the upper back.

Exercise Bands

Performing your strength training routine with exercise bands allows you to challenge your muscles in a new way. The bands are a great alternative to add variety to your routine. They are also ideal for traveling and can be used during stretching exercises to improve flexibility.

Tuna Salad with Spring Vegetables

Thu, 14 Mar 2024 13:41:02 GMT

Tuna salad doesn’t have to be loaded with high-calorie and high-fat mayonnaise. This lightened-up version is perfect for spring and summer. Tuna is tossed with zesty lemon juice and served with spring vegetables in a heart-healthy vinaigrette.

Nutrition Facts

Serving Size ¹/₂ recipe

Amount Per Serving

321

Calories

% Daily Value*

14%

Total Fat 9.1g

8%Saturated Fat 1.5g

Trans Fat 0g

Cholesterol 25mg

22%

Sodium 500mg

16%

Total Carbohydrate 49.5g

27%

Dietary Fiber 7.6g

Sugars 9.3g

Protein 21.8g

Vitamin C 108%Vitamin A 17%

Iron 18%Calcium 6%

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 2 servings

Preparation time: 20 minutes

Cooking time: 10 minutes

Ingredients

3 small red potatoes, cut in half and quartered
6 large stalks asparagus, cut into 1 ½ inch pieces
1/3 cup spring peas
5 oz. canned no-salt albacore tuna packed in water, drained
1 green onion, thinly sliced
2 tbsp diced celery
1 tsp chopped parsley
¼ tsp garlic powder
¼ tsp fine ground sea salt
¼ tsp ground black pepper
3 tbsp fresh lemon juice
6 radishes, quartered
1 tbsp extra virgin olive oil

Directions

Bring four cups of water to a boil in a medium pot over medium-high heat. Add the potatoes and cook for three minutes. Add the asparagus and cook for two more minutes. Add the peas and continue to cook for one more minute. The potatoes should be tender but firm, and the asparagus and peas should be bright green. Strain the vegetables in a colander and rinse with cold water. Transfer to a medium bowl.
In a small bowl, add the tuna, green onion, celery, parsley, 1/8 teaspoon of the garlic powder, 1/8 teaspoon of the salt, and 1/8 teaspoon of the pepper. Pour in 2 tablespoons of the lemon juice. Toss all ingredients to combine. Arrange the tuna salad on a plate.
Add the radishes to the cooked vegetables. In a small dish, stir the olive oil, the remaining one tablespoon of lemon juice, 1/8 teaspoon of garlic powder, 1/8 teaspoon of salt, and 1/8 teaspoon of pepper.
Pour the dressing over the vegetables and toss to coat. Arrange the vegetables next to the tuna salad and serve.

Minor Changes that Improve Fitness

Thu, 14 Mar 2024 01:30:50 GMT

You don’t have to drastically change your exercise routine to get results. Often, small changes to your current routine are all you need to accomplish your goals. Whether you are just getting started or feel like you are in a rut with your current program, try these minor changes that improve fitness.

Take time to stretch.

Flexibility has a big impact on normal daily activities. Bending, reaching, and walking become more difficult when your muscles are tight and your range of motion is limited. Flexibility training should be as much of a priority as your strength and cardio exercises. Take five minutes after each workout to stretch all your major muscle groups. Take a break from the computer during your work day and perform a few stretches at the office. Also, consider incorporating activities that focus on flexibility, like yoga, Pilates, dance, and martial arts.

Add higher intensity intervals.

Incorporating short bursts into your cardio workouts is an easy way to challenge your cardiovascular system and boost the calories burned. If you walk on a treadmill, increase the incline for one minute every five minutes throughout your workout. You can do the same on a stationary bike by increasing the speed or resistance. If you exercise outside, pick up the pace during these intervals. The low-intensity intervals will help you recover between each high-intensity burst.

Pick up more weight.

Once an amount of weight becomes easy for you to lift, your muscles are no longer challenged. Without a challenge, the muscles can’t continue to gain strength. According to the American College of Sports Medicine (ACSM), once you can lift a weight one to two more times beyond your repetition goal, it’s time to increase the weight by 2 to 10 percent. This small change keeps your muscles on track with strength gains.

Never pass up an opportunity to move.

Even short bursts of activity, like climbing stairs, burn extra calories and stimulate the heart. Taking time to move more throughout the day can also give you a break from your environment and help you return with a refreshed outlook for problem-solving. When possible, turn these short bursts into slightly longer segments of at least 10 minutes. The ACSM supports the idea that multiple short sessions of at least 10 minutes count toward your daily goal of 30 minutes of moderate-intensity exercise.

Sources

American College of Sports Medicine - Resistance Training for Health and Fitness

High-Carbohydrate Foods That Are Healthy

Mon, 11 Mar 2024 17:46:12 GMT

Carbohydrates play an important role in our health. They influence our mood, fuel the central nervous system, and are the body's main energy source. While most junk foods are high in carbohydrates, not all foods containing carbohydrates are bad. The following high-carb foods provide many nutritional benefits.

Bananas

Bananas contain natural sugar but also pectin, potassium, soluble fiber, vitamin B6, vitamin C, and manganese. Pectin aids digestion and regulates the impact a banana has on spiking blood sugar; potassium helps to maintain normal blood pressure; and soluble fiber is linked to a reduced risk for heart disease.

Oatmeal

Oats, oatmeal, and oat bran are another valuable source of soluble fiber. Research shows that the soluble fiber in oatmeal can lower total cholesterol, reducing the risk of cardiovascular disease and stroke. Research also suggests unique antioxidants in oats may also help protect against heart disease. The beta-glucan in oats has been found to slow the rise in blood sugar in type 2 diabetes patients (compared to white rice and bread).

Beans

Beans provide complex carbohydrates with heart-healthy soluble fiber, as well as plant-based protein. Beans are full of vitamins and minerals, such as folate, iron, and potassium, which are linked to reduced cholesterol and blood pressure. Some bean varieties also contain phytonutrients that act as antioxidants.

Peas

Peas contain phytonutrients that act as antioxidants to fight inflammation. These phytonutrients have also been associated with protecting against stomach cancer. Peas contain omega-3 fatty acids, and each cup provides about 7 grams of protein.

Sweet Potatoes

Sweet potatoes are full of vitamin A, which plays a role in the health of the eyes, skin, and teeth. Substances responsible for the color of sweet potatoes, such as anthocyanins, help fight inflammation often associated with chronic disease. Sweet potatoes have also been found to help regulate blood sugar.

Citrus and Herb Roasted Salmon

Fri, 08 Mar 2024 15:27:13 GMT

Salmon is a lean source of protein that is rich in heart-healthy omega-3 fatty acids. It is often reserved for special occasions, but salmon makes a quick and easy weeknight dinner. This recipe uses lemons and herbs to flavor the fish for a healthy, delicious meal.

Nutrition Facts

Serving Size ¹/₅ recipe

Amount Per Serving

256

Calories

% Daily Value*

27%

Total Fat 17.7g

16%Saturated Fat 3.2g

Trans Fat 0g

22%

Cholesterol 67mg

13%

Sodium 293mg

Total Carbohydrate 0.9g

Dietary Fiber 0.4g

Sugars 0g

Protein 22.8g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 5 servings

Preparation time: 5 minutes

Bake time: 20 minutes

Ingredients

1 ¼ lb. salmon filet
2 tbsp olive oil
2 tsp chopped fresh basil
2 tsp chopped fresh parsley
¼ tsp fine ground sea salt
1/8 tsp ground black pepper
1 lemon

Directions

Preheat the oven to 425 degrees Fahrenheit. Spray a baking sheet with non-stick cooking spray. Lay the salmon skin side down on the baking sheet.
In a small bowl, stir together the olive oil, basil, parsley, salt, and pepper. Zest the lemon, and add the zest to the oil. Stir well. Pour the herbs and oil over the salmon. Spread evenly to coat the fish.
Thinly slice the lemon. Place lemon slices over the salmon. Use enough to cover most of the flesh.
Bake for 15 to 20 minutes, until the edges brown and the salmon flakes when pierced with a fork.

The Importance of Eating Enough Calories

Thu, 07 Mar 2024 19:23:44 GMT

While it may be tempting to drastically reduce your calorie intake to quickly lose weight, research has shown time and time again that this is not an effective approach to long-term weight loss.

How many calories do I need?

The number of calories needed for weight loss is determined by several factors and varies from person to person. MyFoodDiary uses the information you provide, such as age, gender, and current activity level, to determine a safe and effective number of calories to eat each day to reach your goals.

As you decrease calories, it’s important not to cut food intake drastically. The American College of Sports Medicine recommends that women eat no fewer than 1,200 calories per day and men eat no fewer than 1,800 calories per day. These numbers can change based on the individual. Any intake lower than these recommended amounts should be closely monitored by a medical professional.

What happens if I don't eat enough calories?

Extreme calorie restriction affects your health and your ability to lose weight. The dramatic reduction in food may prevent you from getting all the necessary nutrients. Research shows that extreme calorie restriction reduces leptin, a hormone that helps to regulate appetite. Low levels of leptin can lead to hunger and overeating. Research also shows that excessive dieting increases stress and releases the stress hormone cortisol. As a result of this stress response, the body conserves energy, and the metabolism slows to combat the risk of starvation. While you might think that drastically cutting calories is sure to result in weight loss, these changes in stress levels are associated with weight gain.

How can I reach my goals if I can’t reduce my calorie intake?

Losing weight at a rate of 1 to 2 pounds per week has been found to be the most effective method to keep it off for good. To lose weight at this rate, you must reduce calorie intake by 500 to 1000 calories daily. This reduction could put some people below the recommended 1,200 and 1,800 calorie minimum. This is one reason that exercise is an important tool for weight loss. The calories burned during exercise contribute to the calorie deficit you need for weight loss. Combining food intake reduction with regular exercise allows you to lose weight without severely limiting your calorie intake. This will prevent your metabolism from slowing and ensure your rate of weight loss remains steady.

6 Tips to Wake Up for a Morning Workout

Mon, 04 Mar 2024 17:34:28 GMT

Morning workouts prevent late-day distractions from moving your exercise plans to the back burner. Here are five tips to help you rise and shine for your morning workout.

Create a home that wakes you. Keep a lamp within arm’s reach of your pillow so you can turn it on the second your alarm sounds. Place your alarm clock across the room, and you’ll have no choice but to get out of bed. Program your coffeemaker the night before so the stimulating aroma entices you to get out of bed. Set timers on lamps throughout your house. When they come on, it will make the rest of the house more inviting and help wake you.
Socialize. Engaging in social exercise will make your early wake-up call worth it. Schedule a run or a racquetball match with a workout partner. Introduce yourself to some new faces in the 6:00 a.m. exercise class. The bigger your social group at the gym, the more obligated you will feel to attend.
Make sleep and healthy eating a priority. The worst thing for an early morning workout is a night without sleep. Aim for seven to nine hours of sleep per night, as the National Sleep Foundation recommends. Support a good night’s rest by avoiding caffeine and indigestion-causing foods in the afternoon and evening. The more you do throughout your day to promote good sleep, the better your chances for waking rested and ready to workout.
Set weekly goals and reward yourself. Center your goals and rewards around your morning workouts. Do you want to exercise four mornings this week? Make a plan. Reward yourself with new exercise gear or clothing when you accomplish your goals.
Bargain with yourself. Give yourself a break when you stick to your plan, but require more of yourself when you don’t. If you sleep in and work out in the evening, stay on the treadmill ten minutes longer or add five extra repetitions to your leg exercises. The more appealing your morning session becomes, the more likely you will get up for it.
Spread the word. Surround yourself with like-minded exercisers in your social media circles, and then tell everyone about tomorrow morning’s exercise plans. Ask a few people to follow up with you. This extra layer of accountability makes it harder to hit the snooze button.

Carrot, Chickpea, and Farro Salad with Thyme

Fri, 01 Mar 2024 23:05:18 GMT

This nutritious and filling dish can be eaten alone as a vegetarian meal, but it also serves as a delicious side dish for fish or poultry. Farro, a type of whole wheat, has a nutty flavor and chewy texture that goes well with the firm, sweet carrots and soft, protein-rich chickpeas.

Tips for the cook: This dish can easily be doubled if you need to feed a crowd. Any of your favorite whole grains can be substituted for the farro. Try wheat berries, quinoa, or sorghum. You can also double the carrots and chickpeas and leave out the farro for a grain-free version.

Nutrition Facts

Serving Size ¹/₆ recipe

Amount Per Serving

157

Calories

% Daily Value*

Total Fat 3g

2%Saturated Fat 0.3g

Trans Fat 0g

Cholesterol 0mg

Sodium 194mg

10%

Total Carbohydrate 28.8g

26%

Dietary Fiber 7.3g

Sugars 2.3g

Protein 6.4g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 6 servings

Preparation time: 10 minutes

Cook time: 20 minutes

Ingredients

1 tbsp olive oil
1/3 cup finely chopped onion
2 cloves garlic, minced
2 cups of peeled and sliced carrots
2 tbsp vegetable stock or water
1 tbsp chopped fresh thyme
1 can (15 oz.) low-sodium chickpeas, drained and rinsed
¼ tsp sea salt
1/8 tsp ground black pepper
1 ½ cups cooked farro
1 tbsp chopped chives for garnish

Directions

Heat the oil in a deep skillet (one that has a lid) over medium-high heat. Add the onion and garlic. Cook for about 1 minute.
Add the carrots and cook for about 3 minutes, until the vegetables begin to brown.
Add the stock or water and place the lid on the skillet. Reduce the heat to medium and cook for 5 to 10 minutes, stirring only occasionally, until the carrots reach your desired tenderness.
Stir in the thyme and chickpeas. Cook for one more minute. Add the salt and pepper. Stir in the farro.
Transfer the salad to a serving bowl and garnish with chives.

How to Break Unhealthy Eating Habits

Wed, 28 Feb 2024 22:03:21 GMT

Overcome your unhealthy eating habits once and for all. The key is identifying the small things about your routine and environment contributing to unhealthy food choices.

Change Your Routine

Grabbing an unhealthy snack or fast food for dinner results from a failure to plan ahead. You might be a night owl who wakes with barely enough time to get out the door for work. Maybe you engage in time-wasting activities you don’t realize, like browsing the Internet or checking social media more often than necessary. These habits take away from the time you need to plan and prepare healthy meals, leaving you to fall back on your old unhealthy eating habits.

Take a few minutes at night to prep a healthy breakfast like no-cook apple oatmeal. Double the amount of healthy foods you make, like soups and salads, so that you have leftovers for lunch. Take better control of your time and set your alarm for 15 minutes earlier so you can eat a healthy breakfast or pack your lunch. Set limits for your screen time. Saving small blocks of time throughout the day will quickly add up.

Empty Your Wallet

Vending machines provide many unhealthy, convenient snack options on a busy afternoon. If these snacks tempt you to ruin a good day of healthy eating, get creative with ways to make obtaining them more difficult. Get rid of the spare change in your wallet and desk drawers. If you carry cash, leave smaller bills at home. By making these snacks more difficult to access, you will be less likely to make an impulse purchase while also giving yourself time to think twice about grabbing an unhealthy option.

Be Prepared When Hunger Hits

Part of creating a healthy relationship with food is to eat when you are truly hungry. If mid-morning or afternoon hunger hits, don’t deny yourself if you need some fuel. Always have a healthy option available. Fruits and nuts are ideal shelf-stable options, but if you have a fridge, consider keeping hummus, veggie sticks, and yogurt nearby. A balance of carbohydrates and protein will keep you full and restore your energy.

Turn Off the Screen

All types of screen time lead to mindless eating. When you focus on something other than the food you eat, you are more likely to overeat and make poor choices. Whether it’s the television or your smartphone, step away from the electronics while you are eating. By taking just a few minutes to give your meal your full attention, you can control your portion sizes and enjoy healthy foods more often.

Benefits of Body Weight Training

Wed, 28 Feb 2024 21:56:55 GMT

Strength training with body weight exercises, like squats, lunges, and push-ups, is regaining popularity due to its effectiveness and minimal need for equipment. Here are a few reasons body weight training may be a good fit for you.

It Is Effective

Similar to when you lift weights, workouts that use body weight for resistance challenge the muscles by causing tiny tears in the muscle tissue. The tissue responds by rebuilding itself to become stronger. In addition, body weight training involves compound movements that use multiple muscle groups to develop large muscles and the smaller muscles that support them. Body weight training is also ideal for fast-paced circuit workouts, which boost calorie burn for weight loss.

It Is Functional

A variety of exercises can improve strength and build muscle, but some do not translate well to the movements you do in daily life. Body weight training can be classified as functional fitness, meaning the movements are similar to the real-life activities you do outside of the gym. The exercises use the muscles you engage when standing out of a chair, squatting to pick up a heavy box, or carrying groceries.

It is Adaptable

Body weight exercises are adaptable for any fitness level. With a few simple adjustments, you can make standard moves easier or much more difficult. For example, you can start with shallow squats and then move to deeper squats as you gain strength. From there, incorporate jump squats and one-legged squats. For push-ups, start on your knees, then progress to a standard push-up on your toes. To increase the challenge, do wide-grip push-ups or one-armed push-ups.

It Saves Money

A body weight workout requires no gym membership and no investment in equipment. It is the least expensive form of resistance training you can find. Depending on the exercises you choose, an exercise mat may be helpful, but otherwise, you simply need a quality pair of athletic shoes to get started.

It Saves Time

There are several reasons a body weight workout saves you time. You don’t have to travel to a gym to do it. As long as you have some open space, most exercises can be completed in your living room. Whether you exercise in a gym or at home, there is no need to lug out and put away equipment or wait for others to finish using the pieces you need. The lack of equipment also helps you move quickly from exercise to exercise, which keeps your heart rate elevated for cardiovascular benefit and reduces your exercise time.

Mexican Spiced Sweet Potato Black Bean Cakes

Fri, 23 Feb 2024 20:26:20 GMT

These baked potato cakes combine nutritious sweet potatoes and black beans with flavorful Mexican spices. They can be eaten alone with a few of your favorite garnishes, or top them with a poached egg for a filling breakfast. The patties can also be used as veggie burgers or as filling for tacos and burritos when broken up.

Nutrition Facts

Serving Size 1 potato cake

Amount Per Serving

126

Calories

% Daily Value*

Total Fat 0.2g

0%Saturated Fat 0g

Trans Fat 0g

Cholesterol 0mg

13%

Sodium 300mg

Total Carbohydrate 26.9g

19%

Dietary Fiber 5.3g

Sugars 7.2g

Protein 4.8g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 6 potato cakes

Preparation time: 15 minutes

Baking time: 20 minutes

Ingredients

2 medium sweet potatoes
1 (15 oz.) can no-salt-added black beans, rinsed and drained
2 cloves garlic, minced
2 green onions, sliced
2 tbsp chopped fresh cilantro
½ tsp ground cumin
½ tsp chili powder
½ tsp salt
¼ tsp oregano
1/8 tsp ground cinnamon
Juice and zest of 1 lime
1 tsp hot sauce (optional)

Garnish options: Greek yogurt, sour cream, cilantro, green onions, chives, salsa

Directions

Preheat the oven to 425 degrees Fahrenheit.
Cook the potatoes in the microwave per your microwave’s instructions, about 5 to 7 minutes on high.
Place the black beans in a medium bowl. When the potatoes are cool enough to handle, scoop out the flesh and place it in the bowl. Mash the beans and potatoes until about half of the beans are mashed and half are still whole.
Add the garlic, green onions, cilantro, cumin, chili powder, salt, oregano and cinnamon. Stir to combine all ingredients. Stir in the lime juice, lime zest, and hot sauce (if using).
Form the mix into six patties. Place the patties on a baking sheet lightly coated with olive oil. Bake for 10 minutes. Carefully flip the patties and bake for 10 minutes more. Serve warm.

5 Things That Can Disrupt Your Sleep

Wed, 21 Feb 2024 17:41:54 GMT

Researchers increasingly recognize the importance of a good night’s sleep in helping us achieve our fitness and wellness goals. Watch out for these five things that can prevent a restful night's sleep.

Bright Lights

Exposure to bright light during the hours before bedtime can disrupt your sleep. According to the Division of Sleep Medicine at Harvard Medical School, bright light in the evening influences your internal clock, making it more difficult to fall asleep. Whether it’s a brightly lit room, an iPad, or the television, these things can affect your sleep quality long after you turn them off. Create a nightly ritual that gets you away from bright lights and promotes relaxation to prepare you for a good night’s rest.

Stress and Anxiety

Stress or anxiety that results from daily concerns can have a significant impact on your sleep patterns. When your mind races with worries, it is difficult to fall asleep, and you experience less deep sleep. Find ways to relieve stress and anxiety to prepare for bedtime. Exercise regularly, jot down your thoughts in a journal, and meditate.

Medications and Supplements

If you take medications or supplements, you might be consuming substances that disrupt your sleep without knowing it. Some supplements contain the stimulants ginseng and guarana, which have an effect that is similar to caffeine. Some headache and cold medications also contain caffeine and other stimulants. Medications like steroids and beta-blockers can also keep you awake at night. Check ingredients closely and talk with your doctor if you suspect that prescription medication is disrupting your sleep.

Overdoing It On Water

Staying hydrated is important, but too much water before bedtime can mean numerous bathroom breaks throughout the night. Drink water earlier in the day, and limit your intake of high-water foods (like fruits) a few hours before bedtime.

Late Night Alcohol

You may feel like a glass of wine or beer makes you feel drowsy, helping you sleep better. Alcoholic drinks may indeed make you drowsy enough to fall asleep quickly, but once your blood alcohol level drops 2 to 3 hours later, you are likely to wake up. This prevents you from falling into the deep sleep that helps you wake up feeling rested.

Sources

Things to Consider Before Registering for a Race

Mon, 19 Feb 2024 20:53:59 GMT

Races can be great excuses to visit new places and push yourself to new fitness levels. Here are a few tips to help you avoid common mistakes made by new racers:

Do you have enough time to train?

Don't underestimate how long it will take you to train, especially if you are new to distance running. 5K training programs last between 8 and 10 weeks, half marathon programs are often 12 weeks, and full marathon programs are 18 weeks or longer. How long it takes you to feel comfortable at a distance will depend on your fitness level and experience. Allowing yourself plenty of time to prepare will ensure you are fit enough to endure the race and recover afterward.

Are you ready for the course?

The mileage is only one part of the race. The type of terrain influences the difficulty. You might be in shape for a half marathon on a flat course, but a hilly course may have you walking more than running. Study the course and train accordingly. If hills or trails are involved, you will need to incorporate these into your training runs.

When is the packet pick-up and start time?

Consider the timeline of the race weekend, especially if the race requires travel. Many races require you to pick up your packet during the two days before the event. Will you be able to make it to the location before race day? Be sure you know the start time. When parking is limited, some races suggest arriving as early as 2 hours before the race. Early morning races may require you to be out the door by 4 a.m. If you are not a morning person, find a late morning or evening race.

How is support organized on the course?

Your race will have support stations at intervals throughout the course. The number of stations and types of support will vary depending on the race and the distance. Some will be water stations, others will offer sports drinks, and some will have supplements like gels or light snacks. Every runner is different when it comes to fluid and calorie replacement. Become familiar with what will be offered at your race. If you need more support or support at different intervals, consider using a hydration belt.

What will it cost?

Running doesn't have to be expensive, but when you participate in races, the costs can quickly add up. Be sure you understand everything involved so you are not blindsided by unexpected expenses. Register early so you can take advantage of less expensive early-bird rates. Research if you will have to pay to park or if you will have to purchase a shuttle ticket to the course. Will you need new gear? Miles add up during training, and you may need a new pair of shoes before race day. Knowing the full cost of your participation will help you fully prepare for the event.

Cauliflower and Kale with Sesame and Ginger

Mon, 19 Feb 2024 14:28:16 GMT

Cruciferous vegetables are loaded with disease-fighting phytonutrients. This recipe dresses them up with the flavors of sesame and ginger. It is an easy side dish to pair with grilled fish or serve with quinoa and lentils.

Nutrition Facts

Serving Size ¹/₄ recipe

Amount Per Serving

Calories

% Daily Value*

Total Fat 3.8g

2%Saturated Fat 0.5g

Trans Fat 0g

Cholesterol 0mg

Sodium 117mg

Total Carbohydrate 9.7g

12%

Dietary Fiber 3.3g

Sugars 2.5g

Protein 3.9g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 3 to 4 servings

Preparation time: 10 minutes

Cooking time: 15 minutes

Ingredients

½ tbsp olive oil
2 cloves garlic, minced
½ tsp minced fresh ginger
4 cups chopped cauliflower florets
2 cups chopped kale leaves
½ cup no-salt-added chicken or vegetable stock
½ tsp low sodium soy sauce
½ tsp dark sesame oil
1 tbsp black sesame seeds

Directions

In a large skillet, heat the oil over medium-high. Add the garlic and ginger and cook for 1 minute.
Add the cauliflower and kale, and cook for 5 minutes. Stir in the stock and continue to cook for 5 to 7 more minutes until the vegetables are tender and the liquid has evaporated.
Stir in the soy sauce, sesame oil, and sesame seeds. Remove from the heat and serve warm.

Nutrition Benefits of Berries

Wed, 14 Feb 2024 16:40:34 GMT

Berries offer unique nutrients that protect against disease and promote a healthy weight. With so many berries available, it is easy to incorporate these fruits into your eating plan, allowing you to take full advantage of the nutritional benefits.

Low in calories but full of fiber

Most berries have fewer than 80 calories in one cup of fresh fruit. The high water content and fiber in berries help you feel full and satisfied. The fiber in berries is also linked to lower blood cholesterol levels and reduced risk for some types of cancer.

Important vitamins and antioxidants

Nutrients in berries have been found to reduce the risk of disease and slow the mental decline associated with aging. Berries are rich in vitamin C, promoting healthy collagen, leading to healthier joints and improved flexibility. The folate in berries may help protect against heart disease and promote healthy vision.

Berries are also rich in antioxidants that fight the free radicals linked to chronic disease. Anthocyanins are the antioxidants that give berries their deep colors. They have been found to reduce inflammation and are linked to the prevention of pain associated with arthritis. Quercetin is a flavonoid and antioxidant that also contributes to the color of berries. It may help reduce the plaque buildup on artery walls that leads to heart attack, and it’s linked to improved blood cholesterol levels and blood pressure. Flavonoids, like quercetin, may also inhibit the growth of cancer cells.

Many varieties

The variety of berries makes it nearly impossible to get bored of eating these healthy fruits. Available throughout the year, you can incorporate all types of berries to maximize the health benefits. Strawberries are at their peak in late spring to early summer, and they are soon followed by raspberries, blueberries, and blackberries. Cranberries come into season in the late fall. During winter, try using frozen berries in your smoothies or cook them with oatmeal. The more varieties you eat, the more unique nutrients you will consume.

Sources

Harvard School of Public Health - Berries are among the healthiest foods you can eat

Exercising When You Are Sick

Mon, 12 Feb 2024 15:05:11 GMT

You've worked hard to make exercise a habit, and now an illness threatens to knock you off track. With your strong desire to challenge yourself, you might be tempted to ignore your symptoms and push through your workouts. While this is okay under some circumstances, there are also times when exercise may only make things worse.

When to Exercise

Most health experts agree that it's okay to stick to your workouts when your discomfort and symptoms are in your head, like a stuffy nose or minor sore throat. According to the Mayo Clinic, exercise may briefly ease nasal congestion. If you decide to exercise, consider decreasing the intensity or duration.

Even though you can exercise, it doesn’t always mean you should. The beginning symptoms might be the first signs of a more severe illness. Trust your instincts and take a break if your body needs it. Rest can help you feel better, and one day isn’t going to ruin your progress.

If you decide to go through with your workout, please be respectful of others. Avoid shared equipment and crowded indoor spaces until you feel better.

When to Rest

When your symptoms move below your neck and include chest tightness, coughing, upset stomach, aching muscles, or a fever, take a break until you start feeling better. Exercise increases your internal body temperature, so exercising when you have a fever can make you feel even worse. Pushing through workouts may set you back further than taking a few days off and allowing your body to fight off the bug.

Allow Time to Recover

A severe illness can cause fatigue, muscle weakness, and dehydration. Be patient with yourself. If you were regularly active before the sickness, your body will likely bounce back quickly, but don’t get frustrated if it takes some time. Your body may need a few weeks to recover fully. Ease back into workouts with low-intensity exercises and shorter sessions until you feel confident your body is ready to push harder.

Ribbon Vegetable Salad with Rice Noodles

Thu, 08 Feb 2024 21:11:06 GMT

This light and refreshing salad is a great way to enjoy nutritious vegetables. Served cold with rice noodles, it makes a filling lunch that is easy to pack for work or school.

Nutrition Facts

Serving Size ¹/₄ recipe

Amount Per Serving

260

Calories

% Daily Value*

Total Fat 5.4g

4%Saturated Fat 0.8g

Trans Fat 0g

Cholesterol 0mg

Sodium 79mg

17%

Total Carbohydrate 50g

Dietary Fiber 2.3g

Sugars 7.2g

Protein 4.8g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 40 minutes

Ingredients

2 small Persian cucumbers (or 1 English cucumber)
1 medium carrot, peeled
1 small red bell pepper, thinly sliced
2 tbsp rice vinegar
1 tbsp brown sugar
½ tsp dark sesame oil
¼ tsp low sodium soy sauce
Juice of 1 a lime
1 6-ounce package of thin rice noodles
6 cups hot water
¼ cup chopped unsalted peanuts

Directions

Use a vegetable peeler to cut the cucumbers and carrots into ribbon-like pieces. Combine the cucumber, carrot, and bell pepper in a medium-sized bowl.
In a small dish, stir together the rice wine vinegar, brown sugar, sesame oil, soy sauce, and lime juice. Pour the dressing over the vegetables and toss to coat. Cover and refrigerate for 15 minutes.
While the vegetables rest, place the rice noodles in a bowl. Pour the hot water over the noodles. Move the noodles around so that they are all completely submerged. Add more hot water if necessary. Let the noodles sit for 15 minutes until they are softened. Drain and cool.
Divide the noodles into four equal servings, and top each with an equal amount of vegetables. Garnish each bowl with one tablespoon of chopped peanuts before serving.

Tips to Start Swimming for Exercise

Thu, 08 Feb 2024 01:00:22 GMT

Swimming is a great low-impact workout that might help spice up a boring routine. If you’ve been thinking about adding swimming to your workouts, use these tips to get started.

Don't Overdo It On Gear

All you need to start swimming is a training swimsuit and goggles. Most people also prefer to wear a swim cap to keep hair dry and away from your face. A waterproof watch can be helpful but isn’t necessary if there is a clock at the pool to help you track your exercise time.

Start with the Basics

Begin by identifying your goals. Do you want to simply include swimming as another form of exercise, or do you have a long-term goal of competing in a triathlon? Once you know what you’d like to accomplish, familiarize yourself with the pool.

Consider taking an aquatics class or grabbing a kickboard to do simple laps when you start. Give yourself time to get acquainted with how it feels to exercise in the water and to learn what your fitness level will allow. When you are ready to start swimming laps, the standard freestyle stroke is the best place to begin. From there, you can determine if swimming freestyle for 30 minutes a few times a week is what you need to reach your goals or if you’ll need to become familiar with other strokes, speeds, and distances to compete in an event.

Find a Convenient Pool Time

If you aren’t comfortable with being in a crowded pool, plan to visit at different times throughout the day to find the least busy time to go. Most recreation centers and gyms have free swim times when the pool is not being used for lessons or classes. Experiment with completing your swim workouts early in the morning, taking a late lunch break, or later in the evening when group classes have ended.

Seek Out Basic Instruction

Swimming efficiently can be difficult to master. Be patient with yourself and take breaks as you need them. You can practice strokes and kicks on dry land before you hit the water to ensure you understand proper form. If you are entirely new to swimming, seek out a beginner class at your local recreation center or hire a swim coach to learn the basics and assess your performance in the water. Often, just a session or two can help you get the hang of things, and then you can return to solo workouts to apply what you learned.

6 Ways to Renew Your Motivation

Thu, 08 Feb 2024 00:53:49 GMT

Motivation can fluctuate as you work towards your goals. The same things that motivated you in the beginning may no longer spark your interest. If your excitement for exercise and healthy eating is dwindling, it’s time to find a new source of motivation.

Pick an Unfamiliar Goal

Losing weight, toning up, and gaining muscle are familiar goals for most people. Unfortunately, they are rarely enough to keep you going, even after seeing progress. A goal that forces you to step out of your comfort zone is what you need to truly get excited about healthy activities. Sign up for a healthy cooking class, like making sushi, Thai cooking, gluten-free baking, or vegetarian cooking. Pick an exercise you've always wanted to try and set a goal that pushes you to take the first step. Hike a challenging trail. Rent a bike to see if you enjoy biking on local trails. Try swimming at your neighborhood YMCA.

Seek Out Group Support

Everyone needs support to stick with healthy habits. You don’t have to exercise with someone every day, but checking in with others and discussing your progress keeps you motivated and on track. Sharing tips and tricks with others and gathering new ideas keeps things interesting. Find groups that meet regularly to hike, play a sport, or cycle. Sharing your success helps you to stay focused and accountable.

Plan a Healthy Month on the Calendar

Brainstorm some healthy activities that you enjoy. Create a calendar, and assign one of these activities to each day. These mini-goals will keep you looking forward to something new each day. Ask friends to join you, and consider adding a healthy reward for accomplishing everything at the end of each week.

Book a Self-care Day

Plan a day from start to finish that includes all the healthy activities you love. Put it on your calendar, and reserve this time for yourself to reflect on your progress and your goals. A healthy day might include taking an early morning nature walk followed by a visit to your favorite coffee shop for reading. Next, make a healthy lunch at home and then schedule a massage, or do something that makes you laugh, like seeing the latest comedy. End the day with a healthy dinner and a calming meditation or yoga practice. A day spent taking care of yourself can refresh your outlook and renew your motivation.

Make a Change

Think of one change you can make to switch up your normal routine. Maybe you swap evening workouts for morning workouts, add a group exercise class to your program, or swap red meat for fish several nights a week. These minor changes can get you out of a rut and renew your excitement about a healthy lifestyle.

Cleanse and Purge

This cleansing and purging has nothing to do with your eating plan. It’s about simplifying your life so that you can focus on the things that improve your health. Donate old clothes that no longer fit, and get rid of old tennis shoes that are worn out. Clutter can cause stress, which influences emotional eating. Clean your office, rearrange your workout room, and get organized. A fresh environment can lift your mood and renew your motivation.

Wild Rice Salad

Mon, 05 Feb 2024 08:36:07 GMT

Whole grain rice makes a delicious side dish full of flavor and fiber. This version is tossed with dried fruit and nuts and then dressed in a slightly sweet dressing. Feel free to use a wild rice mix with brown rice or other varieties. Other grains, such as quinoa or wheat berries, can also be substituted for the rice in this salad.

Nutrition Facts

Serving Size ¹/₆ recipe

Amount Per Serving

183

Calories

% Daily Value*

Total Fat 5.7g

2%Saturated Fat 0.5g

Trans Fat 0g

Cholesterol 0mg

Sodium 98mg

11%

Total Carbohydrate 33.5g

12%

Dietary Fiber 3.3g

Sugars 5g

Protein 3.2g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 6 servings

Preparation time: 10 minutes

Refrigeration time: 30 minutes

Ingredients

1 cup dry wild rice or wild rice mix, cooked per package directions
¼ cup dried cranberries
¼ cup chopped unsweetened dried apricots
¼ cup chopped unsalted, toasted pecans
2 green onions, sliced
¼ cup fresh orange juice
1 tbsp olive oil
1 tsp pure maple syrup
¼ tsp salt
1/8 tsp ground black pepper

Directions

Combine the cooled, cooked rice, cranberries, apricots, pecans, and green onions in a medium bowl.
In a small bowl, whisk together the orange juice, olive oil, maple syrup, salt, and pepper. Pour the dressing over the rice. Toss to coat and mix all ingredients.
Refrigerate for at least 30 minutes before serving.

6 Steps to Starting an Exercise Program

Wed, 31 Jan 2024 17:33:55 GMT

Exercise doesn’t have to be overwhelming. If you are struggling to get started, there are some simple steps you can take to ease your way into a routine. Use the guide below, and you will be on your way to reaching your fitness goals!

Determine your long-term goals. Exercise does more than shed pounds — it improves heart health and builds lean muscle. If your goal is to reduce your risk of disease, 150 minutes a week of brisk walking is adequate. It takes a larger commitment of time and effort to build muscle mass or compete in a road race. Decide what health and fitness level you want to achieve, and be open to these goals changing over time.
Know your starting point. If you are inactive, jumping into a challenging exercise program is unwise. Too much exercise at too high an intensity can result in injury, burnout, and excessive soreness. Begin at a level you can stick with. If you are sedentary, this may mean a 10-minute walk five days a week. If your daily routine keeps you moving, a 30-minute walk, jog, or bike ride five days a week is an excellent place to start. Once your body gets accustomed to activity, you can try new activities or increase time or distance.
Make a realistic time commitment. Is it realistic for you to exercise 60 minutes 7 days a week? If not, don’t make a plan that is destined to fail. Analyze your schedule and determine how to adjust it to fit in exercise. This may require giving up a less important activity or making small changes (such as waking earlier). If time is an issue, aim for vigorous activities (such as high-intensity interval training or running). The American College of Sports Medicine states that adults can meet exercise recommendations through 20 to 60 minutes of vigorous-intensity activity three days per week.
Limit how you prepare. It is tempting to go all out with new purchases — workout clothes, tennis shoes, music, and mileage-tracking devices. When people start exercising, they often make a big investment, believing it will motivate them to stick with it. You only need tennis shoes and loose-fitting clothing to get started. Begin with the minimum, and reward yourself with specialty clothing, music, and gadgets after you stick with your program for at least two weeks.
Keep everything on a trial basis. Just because you try an activity does not mean you have to do it forever. In fact, it is beneficial to switch up your routine every 4 to 6 weeks because it forces your body to adapt to new challenges and reduces boredom. If you don’t like an activity, you don’t have to stick with it. There are a variety of things you can do for exercise. Try out several until you find some you truly enjoy.
Track it. Tracking your exercise keeps you accountable and shows your progress over time. The MyFoodDiary exercise log allows you to enter your activity and determine your calories burned, which helps in your weight loss efforts. You can review your log regularly to determine if you need to increase exercise time or intensity or if you need to add some new activities to vary your routine.

4 Ways Alcohol Prevents Weight Loss

Mon, 29 Jan 2024 19:26:31 GMT

A few years ago, the consensus in the scientific community was that small amounts of alcohol provided health benefits. This conclusion was largely based on studies showing life expectancy increased with low alcohol intake. However, recent analysis discovered a significant flaw in the underlying research: people who quit drinking due to poor health were lumped into the "non-drinker" category. When you include this group (nicknamed "sick quitters") into the "drinker" category, the health benefits of alcohol disappear. In fact, researchers found there is no level of alcohol consumption without a measurable negative impact on health¹.

Alcohol use is associated with an increased risk of liver disease, strokes, cancer, accidents, and many other negative outcomes. In this article, we will focus on how alcohol consumption can lead to excessive body fat.

Here are four ways alcohol can stall your weight loss efforts:

Less body fat is burned. Alcohol is converted to acetate by the body, which serves as a quick-burning fuel source. Acetate cannot be stored, so the body uses it for energy before it turns to carbohydrates or fat. When acetate from alcohol is available for energy, it becomes much more difficult to burn the fat necessary for weight loss.
Empty calories. One gram of alcohol contains seven calories, but unlike calories from carbohydrates, fat, and protein, alcohol offers little nutritional benefit. A high-calorie cocktail or a couple of regular beers can easily cause you to exceed your daily calorie requirement without providing the body with added nutrition.
Overeating. Alcohol decreases inhibitions and undermines willpower. Several studies have found that alcohol intake results in a short-term stimulation of appetite. Drinking is often done in a social setting with high-calorie food options. Combining increased appetite, fewer inhibitions, and easy access to unhealthy food is a recipe for overeating.
Disrupted routine. Alcohol disrupts the normal sleep cycle, reduces deep sleep, and can leave you feeling exhausted the next day. You are more likely to opt for an afternoon nap instead of sticking with your exercise routine, which results in fewer calories burned.

Thankfully, there are many great non-alcoholic beers and mocktails available today, so you can still treat yourself without the health consequences of alcohol.

Here are a few of our favorite non-alcoholic beers:

Athletic Brewing — Typical craft beer offerings, like IPAs, porters, wheats, and stouts.
Heineken 0.0 — A crisp lager that comes close to the original.
Sober Carpenter — Non-alcoholic craft beers sold in large cans. The organic session IPA is our favorite.

Resources

¹ The World Health Organization: No level of alcohol consumption is safe for our health

Spinach, Artichoke and Mushroom Stuffed Potatoes

Thu, 25 Jan 2024 20:43:08 GMT

A stuffed potato is a delicious option for healthy comfort food. Potatoes contain potassium, vitamin C, and B vitamins. This baked potato is topped with a creamy filling that resembles spinach and artichoke dip. It makes an easy vegetarian meal that comes together in minutes.

Nutrition Facts

Serving Size ¹/₄ recipe

Amount Per Serving

176

Calories

% Daily Value*

Total Fat 3.6g

6%Saturated Fat 1.1g

Trans Fat 0g

Cholesterol 5mg

Sodium 180mg

11%

Total Carbohydrate 31.7g

12%

Dietary Fiber 3.5g

Sugars 2.7g

Protein 6.5g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 10 minutes

Cooking time: 10 minutes

Ingredients

4 medium russet potatoes (about five ounces each)
2 tsp olive oil
½ cup chopped onion
2 cloves garlic, minced
6 white button mushrooms, diced
2 cups fresh spinach leaves, chopped
¼ cup chopped artichoke hearts canned in water (about 3)*
¼ tsp fine-ground sea salt
1/8 tsp ground black pepper
¼ cup part-skim ricotta cheese

Directions

Pierce the potatoes in five to six spots with a fork. Microwave on high for 7 to 10 minutes until tender. Carefully remove from the microwave and place each potato on a serving plate.
While the potatoes are in the microwave, make the filling. Heat the oil over medium-high in a medium skillet. Add the onion and garlic, and cook for two minutes. Stir in the mushrooms, and cook for three minutes. Add the spinach, and cook for two more minutes.
Stir in the artichoke hearts, salt, and pepper, cook for 30 seconds, and then remove the skillet from the heat. Stir in the ricotta cheese.
Cut a slit in each potato. Open the potato and spoon ¼ of the filling into each. Serve warm.

*Check the labels of canned artichoke hearts closely. Some varieties packed in water still have high levels of sodium. Options with only 50 to 90 milligrams per serving are available.

5 Things to Know About Omega-3 Fatty Acids

Wed, 24 Jan 2024 23:23:51 GMT

Here are five things you should know about these essential fatty acids:

How do omega-3 fatty acids improve health?

Omega-3 fatty acids reduce inflammation in the body. Inflammation is linked to chronic diseases, including heart disease, some cancers, and arthritis. While the research supporting a reduced risk for heart disease is the most established, some research has shown that omega-3 may also reduce the risk of stroke, diabetes, and cognitive decline.

Are there different types?

Yes. Omega-3 fatty acids are different depending on the food source. Alpha-linolenic acid (ALA) is a plant-based short-chain fatty acid. Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are long-chain fatty acids found in fish.

How does the body use the omega-3 fatty acids we eat?

The body must convert the short-chain ALA to the long-chain DHA and EPA to be useful. Unfortunately, the rates of conversion are not high. According to the Linus Pauling Institute at Oregon State University, young men can convert 8% of ALA to EPA and only 0-4% to DHA. Young women convert 21% of ALA to EPA and 9% to DHA. The difference in these conversion rates is attributed to the higher estrogen levels in women. Don’t let these low numbers discourage you from eating vegetarian sources of omega-3 fatty acids. Despite the low conversion rates, researchers still consider plant-based foods a beneficial source of omega-3s.

What are the best food sources?

A variety of seeds, vegetables, and oils contain ALA. Good seed choices include flaxseeds, chia, pumpkin, and sesame seeds. Tahini, a paste made from sesame seeds, is also a good choice. The oils from these seeds also contain the beneficial omega-3s. Kale, spinach, Brussels sprouts, cauliflower, and purslane are vegetable sources for ALA. Increase your intake of cold-water and fatty fish for DHA and EPA. Choose wild salmon, mackerel, halibut, sardines, albacore tuna, herring, or lake trout. According to the Natural Resources Defense Council, herring, North Atlantic mackerel, Chub mackerel, salmon, and freshwater trout contain the least mercury.

How much do I need?

Due to the role of omega-3 fatty acids in preventing heart disease, the American Heart Association (AHA) provides recommendations for intake. The AHA recommends that healthy adults consume at least two servings of fatty fish weekly. Two to four ounces of fish provide approximately 1 gram of omega-3 fatty acids. In addition, the AHA recommends including plant sources of omega-3 in your diet, such as tofu, walnuts, and flaxseeds.

Differences Between Stress and Anxiety

Mon, 22 Jan 2024 17:07:13 GMT

Stress and anxiety are often used to describe similar feelings, but they are two different things. Stress is a response to a current situation. For example, a big deadline at work can cause stress. Anxiety results from uncertainty about what may happen. For example, fear of losing your job can cause anxiety.

Both can influence the stress hormones that increase hunger and stall weight loss. The physical symptoms (such as headaches, upset stomach, and disrupted sleep) can zap energy and make committing to workouts more difficult.

Identifying whether you are experiencing stress or anxiety can help you choose the best way to gain control.

Tips to control stress

Get organized. If you have a big deadline coming up, take control of your time and productivity. Set small daily tasks that will help you accomplish the work on schedule.
Ask for help. If you have too much on your plate, ask for help and delegate duties that will help reduce your workload.
Exercise regularly. Physical activity reduces the symptoms of stress.
Meditate. Meditation can help clear your mind and renew your focus so you can react to stressful situations more positively.

Tips to control anxiety

Focus on the present. Anxiety is often caused by a fear of what could happen in the future. Refocusing on the here and now can reduce concerns about the uncertainty of things we cannot control.
Take a break from the screen. Media outlets cover shocking and negative news stories to catch attention. Constantly consuming this information can cause anxiety over what could happen. Take note of your exposure to these media outlets and, if necessary, reduce your exposure.
Exercise regularly. Physical activity can reduce the symptoms of anxiety in the same way it eases stress.
Seek help. Sometimes, overcoming anxiety is not something you can do alone. Anxiety disorders affect as many as 30 percent of adults at some point in their lives. Talk with a health professional about your anxiety.

Additional Resources

Baked Vegetable Egg Rolls

Fri, 19 Jan 2024 16:24:16 GMT

Egg rolls always go over well as a party snack or an appetizer, but meat fillings and deep frying increase the calories and unhealthy fat. These egg rolls are filled with healthy root and cruciferous vegetables and baked until golden brown. Serve them with your favorite sauce for dipping, like plum sauce or sriracha.

Nutrition Facts

Serving Size 1 egg roll

Amount Per Serving

Calories

% Daily Value*

Total Fat 1.9g

1%Saturated Fat 0.2g

Trans Fat 0g

Cholesterol 3mg

Sodium 152mg

Total Carbohydrate 13.9g

Dietary Fiber 1g

Sugars 1.3g

Protein 2.8g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 10 egg rolls

Preparation time: 20 minutes

Bake time: 15 minutes

Ingredients

1 tbsp olive oil
3 cloves garlic, minced
2 tbsp finely chopped onion
½ tsp minced fresh ginger
½ cup shredded carrot
½ cup shredded daikon radish
2 cups shredded green cabbage
½ tsp dark sesame oil
½ tsp low sodium soy sauce
10 egg roll wrappers

Directions

Heat a ½ tablespoon of the olive oil in a large skillet or wok over medium-high heat. Add the garlic and onion and cook for 2 minutes. Stir in the ginger and cook for one more minute.
Add the carrot and daikon and cook for 1 minute. Next, mix in the cabbage and cook for one more minute. Remove from the heat, and stir in the sesame oil and soy sauce. Let the filling cool for 5 minutes.
Preheat the oven to 400 degrees Fahrenheit.
Spray a baking sheet with non-stick cooking spray or cover the pan with a silicone baking mat. Fill a small dish with about ¼ cup of warm water.
To assemble the egg rolls, place a wrapper on a flat surface with one corner pointing towards you. Transfer a ¼ cup of the vegetable filling to the center of the wrapper. Use a pastry brush to brush warm water along the edge of the wrapper.
Fold the bottom corner up over the filling. Fold in the right and left sides, and roll up the egg roll like a burrito.
Assemble the remaining egg rolls. Place the egg rolls on the baking sheet. Brush the tops of the egg rolls with the remaining olive oil. Bake for 12 to 15 minutes, until golden brown. Serve warm.

10 Tips for Overcoming Setbacks

Thu, 18 Jan 2024 21:36:56 GMT

Tip #5: Do not starve yourself.

Giving in to an occasional craving doesn’t have to put an end to your fitness gains. Health professionals suggest thinking of your eating plan over several days. Small adjustments in eating and exercise after a high-calorie encounter can quickly put you back on track to reaching your weight loss goal. Here are ten steps to keep you moving in the right direction:

Rid yourself of the all-or-nothing mentality. One day doesn’t ruin everything. Weight loss is about developing a healthy relationship with eating and exercise. Allowing one mistake to cause you to eat a second piece of pie, or worse, toss your good habits out the window for the week, is not a healthy relationship. If you overindulged at an office lunch or woke up late and missed your workout, use your mistake as motivation to do better. Your next meal should be healthy, and your next workout should go as scheduled.
Focus on weekly weight loss. When you approach weight loss with a broader focus, you’ll feel less stress over isolated events. If you get off track with a high-calorie meal or a missed workout, don’t panic. According to the Centers for Disease Control and Prevention, people who lose one to two pounds per week are more successful at keeping it off. If you overeat one day, cut back on calories or exercise more to make up for it.
Pay special attention to sodium. Keep your intake between 1,500 and 2,300 mg daily, reducing the water retention and bloating you feel after a high-calorie splurge. Choose fresh, unprocessed foods, and carefully check the labels of packaged foods for sodium content.
Focus on nutrition. Trade high-calorie foods for low-calorie fruits and vegetables. This will ensure you get plenty of nutrients, including fiber, which keeps you full.
Do not starve yourself. Consuming too few calories can hinder your weight loss. When making up for a bad day, it is important that women consume no fewer than 1,200 calories per day and men no fewer than 1,700 calories.
Avoid exercise extremes. Yes, you can burn off some of the extra calories you ate, but do so safely. Over-exercise can result in soreness and injury. Soreness or injury will throw your workouts off track for an extended period, which will be even worse for your weight loss goals.
Eat regular meals. It’s tempting to guilt yourself into skipping breakfast after a high-calorie dinner with friends. Don’t do it. Skipping meals will leave you ravenous, increasing your likelihood of overeating again.
Avoid creating stress. Focusing on your mistake creates stress. Stress leads to a lack of sleep and emotional eating, which can hinder weight loss. It was one meal, one dessert, one workout. Forgive yourself and move on.
Step off the scale. Put off weighing yourself for a few days. The water retention caused by high-sodium foods can temporarily cause weight gain. There is no reason to make yourself feel worse, so check your weight after you’ve returned to healthy habits.
Evaluate your missteps. It’s important to evaluate what caused you to stray in the first place. Was it a situation you can avoid in the future? If not, plan how to approach similar situations while controlling your calorie intake.

Whole Grain Chocolate Chip Muffins

Sat, 13 Jan 2024 04:48:42 GMT

These chocolate muffins are made with non-fat yogurt and milk to reduce saturated fat and cholesterol. Whole grain pastry flour also adds fiber. You can make a batch over the weekend for a quick breakfast all week long.

Nutrition Facts

Serving Size 1 muffin

Amount Per Serving

151

Calories

% Daily Value*

Total Fat 2.5g

6%Saturated Fat 1.1g

Trans Fat 0g

Cholesterol 18mg

Sodium 155mg

10%

Total Carbohydrate 29.5g

12%

Dietary Fiber 3.5g

Sugars 14.1g

Protein 3.9g

Vitamin C 0%Vitamin A 1%

Iron 6%Calcium 5%

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 10 muffins

Preparation time: 15 minutes

Baking time: 15 minutes

Ingredients

1 ½ cups whole wheat pastry flour
¼ cup unsweetened cocoa powder
2 tsp baking powder
½ tsp fine ground sea salt
¾ cup non-fat milk (any variety)
¼ cup non-fat plain Greek yogurt
1 large egg
½ cup raw sugar
1 tsp pure vanilla extract
¼ cup semi-sweet chocolate chips

Directions

Preheat the oven to 375 degrees F. Spray ten slots in a standard 12-muffin tin with non-stick cooking spray.
In a medium bowl, stir together the flour, cocoa powder, baking powder and salt.
In a large bowl, whisk together the milk and yogurt. Whisk in the egg and then the sugar. Add the vanilla.
Gradually add the dry ingredients to the wet ingredients, stirring until all ingredients are combined. Fold in the chocolate chips.
Fill the ten muffin slots about ¾ full of batter. Bake for 15 minutes or until a toothpick inserted in the center comes out clean. Let cool for 5 minutes. Remove from the pan and transfer to a cooling rack. Enjoy warm or at room temperature.

Shortcuts for Healthy Cooking

Wed, 10 Jan 2024 16:02:26 GMT

Cooking your meals gives you better control of your nutrient intake, but it can be time-consuming. Don’t give up! You can put nutritious food on the table with these shortcuts for healthy cooking.

Prep when you return from the store.

As soon as you unpack your groceries, grab the cutting board, knives, and storage containers. Half of cooking is preparation; you can save time on a busy night by preparing your ingredients in advance. Some fruits and vegetables may lose nutrients when cut, but this approach is better than swinging in the drive-through when you are pressed for time.

Chop up bell peppers and onions to make fajitas. Make cucumber slices, carrot sticks, and celery sticks to eat with hummus or Greek yogurt dip. Chop up mixed greens and store them in a bowl for quick salads throughout the week. Cut broccoli, cauliflower, and Brussels sprouts so you can quickly season and roast them for an easy side dish.

Rinse away sodium in canned foods.

Canned foods make cooking easier, but excess sodium in beans and vegetables can be problematic. Rinsing canned foods and draining the liquid can drastically cut sodium levels. Research shows that rinsing canned beans can reduce sodium by up to 40 percent.

Get a spray bottle for oils.

When heart-healthy oils are turned into a spray, they can be used in many different ways. Spray oils can be used to lightly dress salads, to coat vegetables before roasting, and to grease casserole dishes and muffin pans. Invest in a spray bottle that can turn your favorite healthy oil into a mist.

Buy pre-chopped toppings.

When finely chopped and evenly distributed throughout your salad or side dish, toppings like nuts and dried fruits add flavor without excess calories. Look for pre-chopped versions of these ingredients to save time during cooking.

Make the sides.

Side dishes provide an opportunity to boost your nutrient intake. If pressed for time, consider turning to a pre-made main course. Many delis carry pre-made salads, veggie patties, and rotisserie chicken. Check ingredients to ensure these foods are not loaded with added sugars and excessive sodium. Once the main course is taken care of, you can concentrate on making fresh greens, roasted vegetables, and cold grain salads to keep your meals packed with nutrients.

Health Benefits of Tea

Tue, 09 Jan 2024 16:20:23 GMT

Green Tea

Teas contain antioxidants called catechins that may help prevent the cell damage that leads to disease. Green tea is minimally processed, which helps it maintain its catechin content and antioxidant activity. Green tea has been linked to lower blood cholesterol and lower blood pressure. It may also help stabilize blood sugar in those with diabetes. Just remember that many of these benefits are for steeped green tea leaves, not pre-made bottled drinks that are often loaded with sugar.

Black Tea

Black teas are made from fermented tea leaves. This causes black tea to have fewer catechins than unprocessed green tea. Despite this, the tea still has antioxidant power and has been linked to repairing lung damage caused by cigarette smoke. It may also protect against stroke.

Chai Tea

Chai is a black tea made with ginger, cinnamon, cardamom, nutmeg, cloves, and black pepper. While chai has the same benefits as all black teas, many of the spices added also contain phytochemicals that act as antioxidants. Choose unsweetened loose-leaf and bagged varieties to save the calories and excess sugar often added to pre-made mixes and chai lattes.

White Tea

White tea is an unfermented tea composed of immature tea leaves. Due to the minimal processing, white tea is high in catechins and is known for having one of the highest antioxidant contents among teas. White tea has been linked to a reduced risk of cancer and rheumatoid arthritis. It has also been found to protect against the breakdown of elastin and collagen in the skin, helping reduce age-related wrinkles.

Easy, No-Cook Apple Oatmeal

Sat, 06 Jan 2024 01:10:43 GMT

Soaking oats overnight is an easy way to have a quick and healthy breakfast ready to go first thing in the morning. The milk and yogurt create a delicious creamy cereal straight out of the refrigerator.

Tips for the cook: Any type of milk, yogurt, and fruit can be used in your oats. Stir fruits that brown quickly (apples, bananas) into the oatmeal. Berries and stone fruits can be placed on top of the oats before sealing and refrigerating. Save crunchy toppings like nuts or seeds to add just before serving so that they don’t soften overnight.

Nutrition Facts

Serving Size 1 recipe

Amount Per Serving

222

Calories

% Daily Value*

Total Fat 2.8g

2%Saturated Fat 0.5g

Trans Fat 0g

Cholesterol 4mg

Sodium 51mg

13%

Total Carbohydrate 37.7g

16%

Dietary Fiber 4.4g

Sugars 10.6g

Protein 8.9g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yields: 1 serving

Preparation time: 5 minutes

Refrigeration time: 8 to 12 hours

Ingredients

¼ cup steel cut oatmeal
1/3 cup low-fat milk
2 tbsp honey or vanilla-flavored Greek yogurt
¼ of a small apple, peeled and diced

Optional topping ideas: cinnamon, nutmeg, walnuts, pecans, sunflower seeds

Directions

In a small bowl or jar, stir the oatmeal, milk, yogurt, and apple together. The oats will expand, so be sure the bowl holds at least 1 cup. Seal with a lid and refrigerate for 8 to 12 hours overnight.
Stir before serving, and add toppings if desired.

10 Healthy Grains Beyond Brown Rice

Wed, 03 Jan 2024 20:43:51 GMT

Quinoa

Whole grains provide lasting energy, vitamins, minerals, and fiber to keep you feeling full. If you are tired of whole wheat bread and brown rice, here are some great alternatives to try.

Amaranth

Some foods are considered whole grains from a culinary perspective but are actually seeds or fruits. Amaranth is one of these "grains" and is rich in iron, magnesium, and calcium. It also provides plenty of protein with 7 grams in ¼ cup (measured dry).

Amaranth has a distinct, almost grassy, flavor. You might prefer it when added to a mixture of other grains instead of eating it alone. The whole form can be cooked and eaten as a hot breakfast cereal. Wheat flour can be substituted with amaranth flour in baked goods, such as muffins.

Barley

Barley comes in several forms, but choose hulled barley to ensure you eat the whole grain with the most nutrients. It is loaded with fiber and is a very good source of selenium. Scotch barley and pearled barley are more refined forms of the grain and contain fewer nutrients.

Barley has a chewy texture and can replace your morning oatmeal. Use hulled barley instead of Arborio rice for a whole grain risotto, or add it to soups and stews for texture and extra fiber.

Black Rice

Black rice is often called "forbidden rice" due to its status as a food of royalty in Chinese legend. As its purplish-black color indicates, it is full of antioxidants, specifically anthocyanin.

Look for “whole black rice” since some varieties are not whole grains. Serve black rice as a side dish for roasted vegetables or meat, or make it into a rice pudding for dessert.

Buckwheat

Much like amaranth, buckwheat is the fruit of a plant. Treated as a grain for culinary purposes, it can be found in the form of buckwheat groats or flour. Buckwheat is an excellent source of magnesium and fiber.

When the groat is roasted, it is called kasha and can be eaten as porridge. You can incorporate buckwheat flour into baked goods and use it to make pancakes and crepes. Japanese soba noodles are also made with buckwheat.

Israeli Couscous

Couscous is a small, round pasta, not a grain. Israeli couscous, also known as ptitim, is similar to standard couscous but is larger and resembles a small pearl. Israeli couscous is most often made with refined white flour, but whole wheat Israeli couscous is a fun whole-grain option.

Whole wheat Israeli couscous has a pleasant nutty flavor and makes delicious hot or cold pasta salads. Dice fresh vegetables like carrots and green onions, add black olives, and toss with a vinaigrette dressing.

Millet

Yes, millet can be found in bird feed, but that doesn’t mean you can’t benefit from eating it too. Colors vary, but much of the millet available for cooking is a small, round, yellow grain. There are 3 grams of protein per half cup, and millet is a good source of the B vitamin niacin.

The final texture of millet depends on the cooking process. If left undisturbed during cooking, it will turn fluffy and maintain a grainy texture; if stirred, it will become creamy like mashed potatoes. Serve millet with beans for a protein-rich dinner, or mix it with raisins and honey for a whole-grain breakfast.

Quinoa

Quinoa is also a seed and can be found in various colors, but tan and red quinoa are most commonly available. Unlike other grains, quinoa contains all nine essential amino acids, making it an ideal part of a meatless meal.

Quinoa cooks to a fluffy consistency with a seed-like crunch and a nutty flavor. It makes a good substitute for rice and pairs nicely with sautéed greens. With cinnamon, honey, and milk, it becomes a filling breakfast. Cooked quinoa can also be incorporated into vegetarian, grain-based burgers.

Spelt

Spelt is a whole grain closely related to wheat. It is an excellent source of manganese and a good source of niacin, protein, and fiber. Spelt is becoming more readily available in packaged foods, such as spelt breads and spelt pasta.

When using the grain in your cooking, remember that whole spelt berries must be soaked in water for eight hours before cooking. Spelt flour is also a good substitute for wheat flour in bread and pizza dough.

Teff

A cereal crop from Ethiopia, teff is most often found as flour. In Ethiopia, it is fermented and used to make a flatbread called injera. Teff stands out among other grains because of its calcium content. There are 174 mg in a half cup (measured uncooked).

It is referred to as the world’s smallest grain and does not undergo the processing that removes so many of the valuable nutrients in refined grains. The flour can be added to various baked goods, including cookies, breads, and cakes.

Wheat berries

The wheat berry contains the wheat kernel's bran, germ, and endosperm. Unlike refined flour, it retains many nutrients like fiber, protein, and iron.

Once cooled after cooking, wheat berries can be turned into delicious cold-grain salads. Toss them with shredded vegetables like carrots, cucumbers, and summer squash. Dress the salad with lemon juice, a sprinkle of smoked paprika or cumin, and a pinch of sea salt.

Gluten-Free Options

If you require gluten-free grains, amaranth, buckwheat, rice, millet, quinoa, and teff are all gluten-free (according to the Whole Grains Council). Check labels carefully when shopping. Gluten-free grains are sometimes processed in facilities with other grains, causing cross-contamination with gluten.

Where to Buy

Many of these grains are becoming more readily available in grocery stores, but health food stores, international markets, and online shops are also good sources. For the most affordable options, seek out the bulk bins in the health food section or find an international market in your area specializing in Indian or Asian foods.

Weight Loss: What to Expect When Getting Started

Mon, 01 Jan 2024 16:23:32 GMT

The steps for successful weight loss appear simple: burn more calories than you consume, and you will lose weight. But what happens if you don’t get the results you hoped for? How will you handle a lack of motivation and burnout? If you know how to respond to weight loss obstacles, they will be less likely to get you off track.

When Hard Work Results in Weight Gain

Your weight may increase slightly in the first few weeks of beginning a weight loss program. Fortunately, there is a logical reason for this, and you will overcome it.

Check your diet. Research shows that exercise can increase appetite. Are you keeping track of all the snacks you eat or bites you take when cooking? On the other hand, are you taking in enough calories? The American College of Sports Medicine (ACSM) recommends that women should consume no fewer than 1200 calories per day and men no fewer than 1700 calories per day. Doing so may be detrimental to body functions and metabolism.
If you are new to exercise, specifically resistance training, your body may gain muscle faster than it loses fat in the first few weeks. Initially, these changes can increase weight. Give your body time to adjust to your new habits, and it will respond positively with weight loss.
Select another form of measurement in addition to the scale. Measure your waist circumference, have your body fat assessed, or simply pay better attention to how your clothing fits.

Rapid Weight Loss

For some people, it is difficult to kick start weight loss, yet others see huge success in the first week.

According to the Mayo Clinic, initial rapid weight loss is due to water loss. When calories are reduced, the body turns to glucose stored in the muscles (glycogen) for energy. For every gram of glycogen your body has stored, it also stores four grams of water. This water is lost when glycogen stores are used, resulting in weight loss.
When you experience rapid weight loss initially, it fuels motivation to stick with your healthy eating and exercise. However, when you hit a weight loss plateau, you may wonder what you are doing wrong. As your weight loss slows to one to two pounds per week, remain confident that you are on track for healthy, sustainable weight loss.

Avoid Too Many Changes at Once

When we have too many demands on our time and attention, we feel like giving up. The same goes for healthy habits. If you make too many changes at once, you will become overwhelmed.

Gradually increase fruit and vegetable intake. If you eat one serving today, eat two tomorrow. Next week, set a goal to eat three each day. The American Dietetic Association recommends that adults eat 2 ½ cups of vegetables and 2 cups of fruit daily, but that doesn’t mean you must reach those levels tomorrow.
Each day, pick out one treat you eat often, and don’t eat it. This doesn’t mean you can never have soda or cookies again, but reducing your daily intake of high-calorie foods will add up to weight loss over time.
If exercise is not part of your routine, set a goal to do something active for 10 minutes every day. Each week, add a few minutes to your daily session. The ultimate goal is 150 minutes of activity per week, which is the minimum amount of exercise necessary for health, according to the ACSM.

Weight loss requires a lifestyle change. Life has ups and downs, and your journey will reflect this. You may have a great day followed by a bad one — a three-pound loss followed by a one-pound gain. Plan how you will react to these ups and downs, and incorporate stress management activities to help you overcome the frustration of a week without weight loss. Turn to exercise, yoga, or journaling instead of food.

Always remember to celebrate how far you’ve come. Get a massage, arrange for time to read a good book, or buy some new music for your workouts. Every change toward better health is worth celebrating, no matter how big or small.

Homemade Chicken Nuggets

Sun, 31 Dec 2023 22:55:11 GMT

When you recreate your favorite fast foods at home, you can enjoy a similar meal with fewer calories and less saturated fat and sodium. These chicken nuggets are coated in seasoned bread crumbs and baked until crispy. Serve them as a main course or as an easy party snack.

Nutrition Facts

Serving Size 1 serving

Amount Per Serving

173

Calories

% Daily Value*

Total Fat 2.8g

1%Saturated Fat 0.2g

Trans Fat 0g

35%

Cholesterol 105mg

15%

Sodium 336mg

Total Carbohydrate 12.2g

Dietary Fiber 0.3g

Sugars 1g

Protein 26.1g

Vitamin C 0%Vitamin A 0%

Iron 1%Calcium 0%

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 15 minutes

Baking time: 20 minutes

Ingredients

1 lb. boneless skinless chicken breasts or tenders
1 large egg
1 cup panko bread crumbs
¼ tsp garlic powder
¼ tsp fine ground sea salt
1/8 tsp ground black pepper

Directions

Preheat the oven to 400 degrees Fahrenheit.
Cut the chicken into bite-size pieces. Make sure all pieces are of similar size for even baking. Spray a baking sheet with non-stick cooking spray and set aside.
In a shallow dish, whisk the egg until blended. In a separate shallow dish, stir together the bread crumbs, garlic powder, salt, and black pepper.
Dip the chicken pieces in the egg, then roll them in the bread crumbs to coat evenly. Place the chicken nuggets on the baking sheet. Repeat until all pieces are coated.
Bake for 20 minutes or until the bread crumbs are browned and the chicken is no longer pink in the middle. Serve warm.

Nutritious Greens to Try

Thu, 28 Dec 2023 20:18:24 GMT

Bok choy

If you use the same leafy greens repeatedly, it's time to branch out and incorporate new greens into your healthy eating plan. The greens in this list are flavorful and can be used in various ways.

Bok Choy

Like many leafy greens, the Asian vegetable bok choy is part of the cruciferous family. It is packed with unique antioxidants known for their anti-cancer properties. Thinly slice bok choy and add it to your salads, or stir it into a healthy vegetable fried rice.

Beet greens

Compared to other leafy greens, beet greens are one of the best sources of potassium. They also contain vitamins A and K. Try adding beet greens as a filling for warm sandwiches instead of spinach or arugula.

Chard

Chard supplies magnesium and vitamins A and K. Chopped chard leaves are delicious when added to an omelet or sautéed with garlic and lemon for a quick side dish.

Turnip greens

Tender turnip greens are a source of calcium and vitamins A, C, and K. They cook quickly, so you can easily sauté them in garlic and olive oil for a healthy side dish or stir the sliced greens into a vegetable soup.

Mustard greens

Mustard greens are similar to turnip greens in nutrition, offering calcium and vitamins A, C, and K. These greens have a unique peppery taste that can add a new flavor to healthy dishes. Chop and sauté mustard greens with a milder green like kale to balance the flavor. Mustard greens are also delicious in Asian-inspired dishes like stir-fried minced pork or tofu with vegetables.

Spiced Molasses Oatmeal Cookies

Sat, 23 Dec 2023 00:38:35 GMT

Many homemade cookies can be slightly modified to make them a healthier treat. This recipe reduces the butter needed by adding olive oil. The flour and oats add whole grains, and the molasses and spices give them a rich, delicious flavor ideal for the holiday season.

Nutrition Facts

Serving Size 1 cookie

Amount Per Serving

Calories

% Daily Value*

Total Fat 4.2g

9%Saturated Fat 1.8g

Trans Fat 0g

Cholesterol 18mg

Sodium 130mg

Total Carbohydrate 14g

Dietary Fiber 1g

Sugars 5g

Protein 1.6g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 20 cookies

Preparation time: 10 minutes

Baking time: 16 minutes

Ingredients

4 tbsp unsalted butter, softened
2 tbsp olive oil
½ cup raw sugar
¼ cup molasses
1 large egg
½ tsp pure vanilla extract
1 ½ tsp baking soda
1 ¼ cups white whole wheat flour
½ cup old-fashioned rolled oats
½ tsp ground cinnamon
½ tsp ground ginger
¼ tsp ground nutmeg
¼ tsp salt
1/8 tsp ground cloves

Directions

Preheat the oven to 350 degrees Fahrenheit.
Add the butter and sugar to the bowl of a mixer fitted with the paddle attachment. Turn the mixer to medium and then to medium-high. Cream for 30 seconds. Add the olive oil and molasses and mix for one more minute. Scrape the sides of the bowl as needed.
With the mixer on low, mix in the egg, vanilla, and baking soda until all ingredients are combined.
In a medium bowl, whisk together the flour, oats, cinnamon, ginger, nutmeg, salt, and cloves.
With the mixer on low, gradually add the dry ingredients. Turn to medium speed and mix until all ingredients are incorporated, scraping the sides of the bowl as needed.
Measure out about a heaping kitchen teaspoon for each cookie and place on an ungreased baking sheet (12 cookies per standard baking sheet).
Bake for 7 to 8 minutes, until the edges are browned and the center of the cookies is firm. Let the cookies cool for 1 to 2 minutes and transfer to a cooling rack to cool completely.

Gift Ideas for 7 Types of Fitness Lovers

Wed, 20 Dec 2023 23:33:45 GMT

Giving a gift that promotes a healthy lifestyle is a great way to celebrate the holiday season. Here are gift ideas for seven types of fitness enthusiasts in your life!

The Newbie

This is the person who is just beginning to exercise. Everything is new and fresh, and they are still trying to find which activities they like best.

One-week trials. Give this person the gift of variety. Put together a package of one-week trials for new activities. Consider classes at local gyms, like yoga, Zumba, spinning, or salsa dancing. This gift will help your loved one discover a new activity to keep her exercising long-term.

Beginner courses. The gift doesn’t have to be actual exercise. You can focus more on education. Many gyms and recreation centers offer workshops on strength training or starting a running program. Get an idea of what he might like to learn and seek an educational course to match it.

The Advocate

The advocate is a person who loves activity and strives to support others. They raise money through training and racing and help with organizations that promote health.

Donate to the cause. Advocates often have fundraising campaigns established as they train for the next event. Donate the money you would spend on a gift to the fundraiser. Or select an organization that is close to her heart and donate in her honor.

Customized shirts or signs for upcoming races. Have shirts and signs printed with names, sayings, and organizations related to the advocate. Give these as a gift with a promise that you will be on the course wearing the shirts and holding the signs for support and to garner attention for the cause.

The Advanced

This person has been there and done that when it comes to exercise, and they have the fitness to prove it.

A gift for the next level. Has this person’s passion for fitness turned into plans for a new job or hobby? If a fitness certification is being considered, study materials or exam registration fees can be a great gift idea.

Personal training sessions. Buy a personal training package with the toughest trainer you know. Advanced exercisers are always up for a new challenge!

The Friend Who Needs Convincing

This person is interested in exercise but hasn’t gotten started. They need direction and a little boost of motivation to take the first step.

Motivating reading materials. Magazines and books with tips, sample exercises, and information on total wellness are good places to start. A subscription is a simple gift that can have this person looking forward to learning more as they get started.

Get a together gift. Get a gift that allows you to exercise together. Outdoor boot camp sessions, weekend yoga retreats, or beginner rock wall climbing lessons are all things that will get you moving.

The Yoga-lover

This person loves a quiet, peaceful workout but is driven and strives for mental and physical health balance.

Passes to new studios. Every yoga student has her favorite type of practice, and many studios cater to just one or two types. Check out other studios in the area and consider a gift pass to something this person hasn’t tried, such as hot yoga or anti-gravity yoga.

Weekend workshops. Many yoga studios offer weekend workshops that educate on principles related to yoga. This can include mindfulness workshops, meditation retreats, and classes for stress reduction.

The Runner or Cyclist

The avid runner or cyclist will be looking for a challenge. They love fitness but prefer that all gifts relate to their favorite activity.

Laboratory analysis. Many universities and clinics have exercise science labs that offer sport-specific testing to the public. For a fee, researchers and clinicians will analyze factors such as gate, form, and fitness level, which can help the exerciser improve performance.

Race registration. Lengthier, more challenging run and bike events can be expensive. If you know this person is hoping to compete, a gift to help with the race registration may be a huge hit.

The Gym-rat

Some people hate the gym, but these folks live for it. Cardio machines, classes, free weights - these are the people who don’t mind exercising indoors.

Gym perks. Check out additional features offered by the gym. Consider a gift certificate for a massage, nutritional consultation, or fitness testing. If you know childcare is a barrier to regular workouts, consider a gift certificate that will help cover the cost. This can be childcare offered by the gym or a class (such as martial arts or swimming) that will keep the kids busy while mom exercises.

Functional fitness products. There are all types of fun products on the market that are designed to support the gym-goers lifestyle. Check out new gym bags, quick-drying towels for the locker rooms, and beauty products designed for active lifestyles. Have fun pulling this one together, and fill a new gym bag with unique items.

Winter Salad with Garlic Sesame Dressing

Sat, 16 Dec 2023 00:28:34 GMT

Kale and broccoli are available year-round and are loaded with disease-fighting antioxidants. This salad combines them with a rich garlic dressing and nutty sesame flavors.

Tip: Roasted garlic is delicious in salad dressings and as a spread for sandwiches. Roast several heads early in the week and keep them in the fridge to use within a few days.

Nutrition Facts

Serving Size 1 serving

Amount Per Serving

159

Calories

% Daily Value*

17%

Total Fat 10.9g

8%Saturated Fat 1.5g

Trans Fat 0g

Cholesterol 0mg

Sodium 100mg

Total Carbohydrate 14.8g

12%

Dietary Fiber 3.4g

Sugars 0.8g

Protein 4g

Vitamin C 235%Vitamin A 324%

Iron 11%Calcium 16%

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 15 minutes

Cooking time: 45 minutes

Ingredients

1 head of garlic
2 tbsp olive oil
6 cups chopped kale leaves
¾ cup chopped broccoli slaw
¼ cup thinly sliced red onion
2 tsp unseasoned rice vinegar
1 tsp low-sodium soy sauce
¼ tsp honey
¼ tsp orange zest
1 tbsp toasted sesame oil

Optional toppings: sesame seeds, sunflower seeds, slivered almonds, chopped peanuts

Directions

Preheat the oven to 425 degrees F. Cut the top quarter off the garlic head so that the cloves are exposed. Set the head of garlic on a sheet of aluminum foil and drizzle with one teaspoon of olive oil. Wrap the garlic in the foil and bake for 45 minutes. Remove from the oven and carefully open the foil to allow the garlic to cool.
Place the kale in a medium bowl and add one teaspoon of olive oil. With clean hands, massage the oil into the kale for about 2 minutes. Add the broccoli slaw and onion to the kale.
Squeeze the roasted garlic cloves into a separate large bowl. Discard the skins. Whisk the rice vinegar, soy sauce, honey, and orange zest into the garlic until smooth. Next, whisk in the sesame oil and then the remaining olive oil.
Add the vegetables to the bowl with the dressing and toss to coat all ingredients. Sprinkle with optional toppings and serve.

8 Tips for Maintaining Your Fitness Routine While Traveling

Sat, 16 Dec 2023 00:24:58 GMT

Everyone needs a vacation (even if it means the occasional high-calorie treat or missed workout). The problem arises when these splurges go from occasional to common. Tight schedules, limited options, and unfamiliar territory make it easy for travel to derail your fitness routine. Take control and plan ahead using the following tips:

Dress accordingly. Exercise opportunities on the road won’t do you much good if you are unprepared. If your business attire doesn’t allow for athletic footwear, invest in a comfortable pair of dressy shoes. Rubber-soled dress shoes or stylish flats can make all the difference. At the very least, carry your athletic shoes in your carry-on. Stick with a comfortable and presentable outfit so you can walk the terminals during a layover. The same preparation tips stand for road trips. A quick walk around the parking lot at the rest stop will stretch the legs and burn a few calories.
Make space for exercise essentials. Be sure you leave space to squeeze in fitness essentials. An exercise band or tube will fit in the outside pocket of your bag for hotel-room strength training. Consider a pair of tennis shoes specifically for travel that will smash or bend for easy packing. Fill a baggie with mixed nuts and dried fruit, energy bars, and fresh fruit for emergency snacks to make unhealthy options less tempting.
Use airport time wisely. Fitting in exercise during long layovers is getting easier. San Francisco International Airport has a yoga room and other airports such as Minneapolis-St. Paul International Airport have well-marked walking paths designated throughout terminals. Fitness centers located in hotels within or near airports often offer day rates for travelers.
Carefully weigh your food options. Convenience stores and gas stations may be the easiest place to stop while on the road, but they can be a nightmare for a healthy eating plan. Instead, visit the nearest roadside farm stand or follow the signs to the Farmer’s Market to find fresh produce to provide healthy fuel. For meals, skip the fast food and stop by a supermarket for a prepared salad or healthy sandwich.
Explore local markets on foot. Visiting a market during your travels combines a learning opportunity, exercise, and healthy food into one adventure. Set out on foot if the market is nearby — every extra step counts. Take advantage of the fresh produce and meals for a healthy breakfast, lunch, or snack.
Book an active excursion. Make a natural attraction part of your itinerary (where you are sure to do some hiking). Go on a bicycle tour. If you enjoy road races, look for upcoming events at your destination. Local fitness studios may have active weekend retreats or a boot camp class that you can join during your trip.
Use technology to your advantage. Apple Fitness+ and Peloton classes are available online and provide a solution for exercise when confined to a hotel room. Use your laptop or tablet to stream an in-room workout. Many apps provide strength-training moves or yoga poses to do in the hotel when you are short on time and ideas. And of course, continue logging your food and exercise with MyFoodDiary.
Get enough rest. Travel can leave you sleep-deprived and unable to get the recommended seven to nine hours of sleep for adults. Lack of sleep can result in weight gain. When you are exhausted from being on the road, prioritize sleep. Continue to choose healthy foods, but it may be wise to skip a workout when your schedule causes exercise to compete with sleep. Plan to get back to your exercise routine once you return home. But remember, exercise can improve sleep patterns if done at least three hours before bedtime. If you are having trouble sleeping on the road, a workout may help.

Best Exercises to Firm the Upper Arms

Sat, 16 Dec 2023 00:14:38 GMT

Like many exercises on this list, tricep dips require no special equipment.

Unlike their counterparts (biceps), the triceps are frequently underutilized in daily activities and weaken without special attention.

The triceps muscle has three heads, or portions, originating at the shoulder blade, upper arm bone, and elbow. The triceps come into play when extending the forearm, such as when using a hammer.

The American Council on Exercise has sponsored research to determine which exercises are the most effective for toning and strengthening the triceps. The eight most effective triceps exercises include:

Researchers concluded that the top three exercises on the list are sufficient for quickly toning and strengthening the back of the upper arm. All three of these exercises can be performed without special equipment. Triangle push-ups and tricep dips use your body weight to strengthen the muscles. Triceps kickbacks can be done with dumbbells or weighted household items such as water jugs or canned goods.

Perform strength-training exercises that target triceps muscles at least twice per week. Rotate through two or three different exercises at each session with two sets of 8-12 repetitions per exercise. For variety, you can increase the weight and decrease the reps down to six or decrease your weight and increase reps up to 15. The variety of exercises and intensity will help fully train the different portions of the muscle.

Mixed Green Salad with Cranberry Dressing

Thu, 07 Dec 2023 20:48:51 GMT

This salad is perfect for a light and healthy lunch. It’s topped with nutritious vegetables and nuts and sprinkled with dried cranberries for sweetness. The fresh cranberry dressing has a splash of orange that brings all the flavors together. Pair it with a cup of soup, or add protein with roasted chickpeas or grilled chicken.

Nutrition Facts

Serving Size 1 salad (1/4 recipe)

Amount Per Serving

128

Calories

% Daily Value

11%

Total Fat 7.2g

4%Saturated Fat 0.7g

Trans Fat 0g

Cholesterol 0mg

Sodium 97mg

Total Carbohydrate 16.5g

18%

Dietary Fiber 5.1g

Total Sugars 5.8g

Includes 2g Added Sugars

Sugar Alcohols 0g

Protein 2.7g

Vitamin D 0mcg

Calcium 43mg

Iron 1.2mg

Potassium 399mg

35%

Vitamin A 312mcg

20%

Vitamin C 18.1mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

11.4 Net Carbs Per Serving

Yield: 4 small salads

Preparation time: 15 minutes

Ingredients

10 to 15 whole, fresh cranberries
4 tbsp freshly squeezed orange juice
1 tbsp extra virgin olive oil
1 clove garlic, peeled
1/8 tsp fine-ground sea salt
5 cups mixed lettuce or greens
1 cup fresh spinach leaves
2 green onions, sliced
8 white button mushrooms, sliced
1 medium carrot, shredded
¼ cup pecan halves
¼ cup chopped dried cranberries (low-sugar)

Directions

In the bowl of a small food processor, combine the fresh cranberries, orange juice, olive oil, garlic, and salt. Pulse until all ingredients are finely chopped and form a dressing.
In a large bowl, combine the lettuce, spinach, green onions, mushrooms, carrots, pecans, and dried cranberries. Pour the dressing over the vegetables and toss to coat.
Divide into four portions and serve.

Healthy Foods for the Holidays

Thu, 07 Dec 2023 20:45:28 GMT

There are plenty of healthy foods to be found throughout the holiday season. Instead of focusing on what you should avoid, focus on eating more of these foods this time of year.

Cranberries

The antioxidants in cranberries have been found to protect the liver and cardiovascular system against disease. Distinct plant nutrients in cranberries prevent urinary tract infections. The fruit also has anti-cancer properties and may protect against breast, colon, lung, and prostate cancers. Dried cranberries (or craisins) are popular, but they’re often loaded with sugar. Try roasting cranberries and adding them to salads or finely chop them into a relish or salsa. When you prepare fresh cranberries, you can add just enough sugar to tame the tart flavor without loading them with calories.

Coconut Flour

Coconut flour adds fiber to baked goods like muffins and cookies. Just two tablespoons of the flour contains 5 grams of dietary fiber. It is also a naturally gluten-free flour.

Oranges

Oranges are rich in the antioxidant vitamin C, but their benefits do not end there. Oranges contain many more plant nutrients, including citrus flavanones. These nutrients may help lower high blood pressure and cholesterol. Be sure to eat the pulp, as many of these nutrients are not in processed juice.

Oatmeal

Research shows that oats contain a soluble fiber called beta-glucan that can help reduce LDL (bad) cholesterol by an average of 7 percent. You can give your oatmeal a holiday twist by adding molasses and spices, or cook your oatmeal with fresh cranberries.

Nut Meals and Flours

Nut meals and flours retain the same nutrients as whole nuts. They provide a way to add more protein and heart-healthy fat to recipes. Nut flours can be used in baked goods or to thicken soups. Nut meals can be used in stuffings, or you can use them to coat fish and chicken breasts before baking. Mix nut meals into toppings for healthy casseroles or fruit crumble desserts.

Red Grapefruits

Like oranges, grapefruits contain the antioxidant vitamin C that promotes cardiovascular health, but you’ll get an extra nutritional boost by choosing red or pink grapefruits. These fruits contain lycopene, a phytonutrient that has been found to protect against cancer.

Fitness Gift Ideas

Thu, 07 Dec 2023 20:38:28 GMT

This year, think beyond cookies and restaurant gift cards, and help your friends and family reach their fitness goals by giving these non-food gifts.

Special Exercise Gear

Take note of the exercise interests of friends and family, and give a gift that will help them take on a new goal or try a new activity. Trail running shoes, rock climbing gear, maps and guides for National Parks, hydration packs, and water sports equipment might be what they need to leave their comfort zones and face exciting exercise challenges in the new year.

A Month of Membership Fees

Support healthy habits and pick up the tab for a month of membership fees at a local gym or specialty fitness studio. Also, consider online options. Memberships for access to everything from yoga to group exercise videos can be found online, making it easy for friends and family to fit exercise into their daily routines.

A Race Entry

You might know someone who wants to take on a distance run or a triathlon but is holding back due to the entrance fee for the event. Help cover the cost to kickstart their training and motivate them to accomplish their goal.

A Learning Course

Help those just starting their fitness journey get off on the right foot. Community and online courses about healthy eating, cooking, reducing stress, and setting goals will help set them in the right direction.

Spa Treatments

Everyone can use some rest and relaxation, especially if they’ve been sticking to a challenging training program. Give the gift of spa treatments like a sports massage, a facial, or a body wrap. Help them start the new year relaxed and refreshed.

Babysitting Services

Some of us have the best intentions to try a new fitness class, train for an event, or learn new cooking skills, but getting time away from family commitments is challenging. Consider covering the cost of child care so that friends and family can participate in new fitness activities, or offer to watch the kids yourself while they get in their training run for an upcoming race.

Homemade Spiced Hot Chocolate

Fri, 01 Dec 2023 22:59:26 GMT

Making your own hot chocolate takes only minutes and allows you to reduce the sugar and artificial sweeteners found in store-bought mixes. This recipe uses milk to add protein and honey for natural sweetness.

Nutrition Facts

Serving Size 1 serving

Amount Per Serving

136

Calories

% Daily Value*

Total Fat 1.2g

2%Saturated Fat 0.3g

Trans Fat 0g

Cholesterol 5mg

Sodium 108mg

Total Carbohydrate 26.9g

15%

Dietary Fiber 4.2g

Sugars 20.6g

Protein 9.3g

Vitamin C 0%Vitamin A 10%

Iron 11%Calcium 23%

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 1 serving

Preparation time: 5 minutes

Cooking time: 5 minutes

Ingredients

2 tbsp unsweetened cocoa powder
1 cup non-fat milk
1 ½ tsp honey
1/8 tsp ground cinnamon
Pinch of nutmeg
Pinch of chili powder

Directions

Place the cocoa in a small saucepan. Whisk in 2 tablespoons of the milk until mostly smooth. Continue adding milk 2 to 3 tablespoons at a time as you whisk. Once half of the milk has been added, turn the heat to medium. Finish whisking in the milk as the hot chocolate begins to warm.
Add the honey and continue whisking until the hot chocolate is fully warmed, about 5 minutes. Turn off the heat and whisk in the cinnamon, nutmeg, and chili powder. Pour into a mug and serve.

5 Dangers of Fad Diets

Fri, 01 Dec 2023 22:58:51 GMT

Marketers of fad diets know how to target your weaknesses and play on your desire to lose weight, but remember that these diets are not the answer to achieving long-term health and weight loss. In fact, they can be downright dangerous. When you feel the lure of a fad diet, keep yourself on the right track by remembering these key points:

A new fad diet is like an addiction.

For chronic dieters, starting a new diet provides a euphoric high that encompasses the hopes, motivation, and drive to get your life back on track and lose weight for good. When the program fails, dieters look for hope and will often find promise in the next diet. Thus, the downward spiral of diet addiction continues.

False hope and likely failure.

Many diet claims are so convincing that your sense of reason is blinded by the false hope that it is the magic bullet you need. When you find that you can barely function on cabbage soup or by completely cutting out a food group, the first thought is that you failed. You blame yourself, and your self-esteem plummets — often leading to emotional eating.

Quick fixes become the only answer.

Losing more than a couple of pounds a week can be unhealthy. Slow and steady is the best approach. Weight loss is never completely effortless; planning healthy meals, grocery shopping, exercising, and focusing on internal cues takes time. However, the most effective and healthy path to long-term weight loss is through lifestyle changes, not quick fixes.

Harmful to your emotional and physical health.

The process of cycling through diets eventually leads to decreased metabolism, weight gain, frustration, negative body image, cravings and binges, and distrust in your innate ability to monitor food intake. These consequences increase the likelihood of developing an eating disorder.

You lose sight of hunger cues.

Contrary to what the claims may say, most fad diets are too low in calories, and you will be hungry. Ultimately, you will have to return to regular eating. Chances are you will overcompensate with extra calories to satisfy feelings of intense hunger combined with the stress of feeling like you failed. When you are stuck in a pattern of ignoring hunger pains followed by binge eating, you eventually lose your ability to recognize true hunger signals.

4 Reasons to Keep Exercising During the Holidays

Tue, 28 Nov 2023 00:21:04 GMT

During the holidays, it’s tempting to throw your workouts by the wayside with the promise to start again after the New Year. Research shows that de-training occurs within a few weeks when regular exercise stops. It's better to shift to maintenance workouts than to stop altogether and lose what you've worked hard to gain. Even if you need to reduce the time of each session or cut back one workout a week, maintaining the momentum of your regular exercise routine is much easier than stopping and trying to re-establish it again later.

Exercise can also be a valuable tool to get you through the challenges of the holiday season. Here are four reasons you should give yourself the gift of regular exercise.

Holiday Weight Gain

The holidays are a high-risk time for gaining weight. Exercise can combat this risk by burning calories and maintaining muscle mass, which helps maintain your metabolism.

Holiday Stress

Shopping, increased food preparation, frequent visitors, and managing finances lead to increased stress. Exercise promotes the release of hormones that improve mood and reduce feelings of anxiety. See 4 Ways Exercise Reduces Stress and Improves Mood.

Seasonal Depression

The season chips away at our daylight as we approach the winter solstice. For many people, this can lead to varying degrees of seasonal depression. Exercise can reduce symptoms of depression and elevate mood. Performing an outdoor workout during daylight provides additional benefits by increasing sunlight exposure.

Exercise Provides Structure

One of the main culprits associated with stress, depression, and weight gain is a reduction in structure within daily routines. Maintaining your exercise schedule provides structure to your day. The routine will help you stay on track with food intake, aid in maintaining sleep schedules, and provide a framework so you can prioritize the demands of the holiday season.

Almond Dijon Turkey Cutlets

Fri, 24 Nov 2023 17:20:46 GMT

This quick and easy recipe allows you to get a turkey dinner on the table in minutes. It’s packed with protein and low in saturated fat. With the flavors of the holiday season, this recipe provides an easy way to improve nutrition and lessen the stress of your holiday meal.

Nutrition Facts

Serving Size 1 cutlet

Amount Per Serving

206

Calories

% Daily Value*

17%

Total Fat 11g

5%Saturated Fat 1g

Trans Fat 0g

11%

Cholesterol 33mg

Sodium 208mg

Total Carbohydrate 3.9g

Dietary Fiber 2g

Sugars 0.7g

Protein 22.6g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 6 servings

Preparation time: 10 minutes

Baking time: 30 minutes

Ingredients

1 cup almond meal
¼ tsp poultry seasoning
¼ tsp salt
1 egg white
1 tbsp Dijon mustard
1 tbsp water
6 turkey cutlets (about 1 lb.)

Directions

Preheat the oven to 375 degrees Fahrenheit. Spray a baking sheet or casserole dish with non-stick cooking spray or olive oil.
In a shallow dish large enough to fit a single cutlet, stir together the almond meal, poultry seasoning, and salt.
In a separate shallow dish, whisk together the egg white, mustard, and water.
Dip one turkey cutlet in the egg white mixture. Turn to coat it evenly.
Next, dip it in the almond meal, turning to coat all sides. Place the cutlet on the baking sheet. Repeat for the remaining cutlets.
Bake for 25 to 30 minutes, until the crust is lightly browned and the turkey is cooked through.

Healthy Cooking with Leftovers

Thu, 23 Nov 2023 17:17:48 GMT

Properly using leftovers is a great way to increase the efficiency of home cooking. For example, a big slow cooker of pinto beans can be used for several days as a hearty lunch, a filling for breakfast burritos, and a side dish for tacos. While leftovers are great, you should familiarize yourself with best practices for avoiding foodborne illnesses.

Always refrigerate leftovers as soon as possible, ensuring they don't stay at room temperature for over 2 hours. (This time limit drops to 1 hour in hot weather.) Ensure your refrigerator is set below 40 degrees Fahrenheit (4.4 degrees Celsius) to prevent the rapid growth of bacteria.

Label each container with the date so you remember when it was prepared, and always throw it out if there is any question concerning its safety. It's better to be safe than sorry.

Assuming your leftovers are properly sealed and stored, most foods can last 3-4 days in the refrigerator before you need to toss them. The following table shows a few exceptions to this rule.

Food	Maximum Storage Time
Bacon	4-5 days
Egg (hard-boiled)	7 days
Gravy (meat-based)	1-2 days
Ground meats	1-2 days
Rice	1 day

Sources

10 Ways to Avoid Holiday Weight Gain

Thu, 23 Nov 2023 15:30:13 GMT

From late October through December, special foods and lack of exercise result in holiday weight gain. Studies suggest adults gain as many as 5 lbs during the holiday season. This year, avoid ruining all of your hard work with these tips.

Start planning now.

The earlier you develop a strategy, the more successful you will be. Jot down annual parties and family commitments in your calendar. Take note of when you may need to cut back on calories to compensate for celebrations, and set a goal for the number of weekly workouts you will complete. As the season progresses, you will be prepared to prioritize your healthy habits.

Select your splurges.

You will be bombarded with high-calorie foods throughout the coming weeks. It’s important not to go overboard, but it is also important to remember that this time comes only once a year. If you set out to deprive yourself of seasonal treats, you won’t succeed. Plan to enjoy those treats you can only get this time of year. Limit yourself to small portions, and pass on the rest.

Use your slow cooker.

A busy afternoon of running errands makes a quick dinner from the drive-thru tempting. You can avoid this temptation with a bit of planning. Create a list of healthy slow cooker recipes you prep in the mornings. If you have a hot meal waiting for you at home, you’ll be less tempted to stop for unhealthy fast food meals.

Eat healthy foods for energy.

During the holidays, it’s easy to forget about healthy seasonal produce (such as kale, pumpkin, and citrus). Eating high-sugar, high-fat foods as your primary energy source will leave little energy for a workout. Enjoy a treat, but don’t allow the season to change your healthy eating patterns completely.

Order online.

If holiday shopping leaves little time for workouts, you can avoid the traffic and long lines by shopping online. Not only can you take care of your gift list, but you can use an online grocer to bring ingredients straight to your door. Use the time you save to exercise and plan your meals for the week.

Limit your to-do list.

Cut out everything that isn’t absolutely necessary. For example, there will be plenty of sweets around. Do you really need to make all five types of cookies, or could you cut it down to four? This could save 30 minutes that you could use for a workout.

Schedule stress-reducing activities.

The holidays can be stressful. Exercise will help, but also consider taking a few minutes to step back from the hectic day and enjoy the moment. Your list may include deep breathing, reading a novel, meditation, playing with your children, a massage, or a bath. Schedule these short periods of relaxation into each day to reduce stress throughout the season.

Shorten your workouts.

Research shows that shorter workouts can be as effective as longer sessions if you increase the intensity. Save yourself time during the holidays and commit to 20-minute workouts. Add hills, speed, and strength intervals to your regular routine to challenge yourself and burn more calories.

Make exercise part of the celebration.

From Halloween to New Year's Day, nearly every city has a fitness event to commemorate the holiday season. Look for a night-time Halloween walk, a Turkey Trot, or a Jingle Bell Run. Local yoga studios often offer free classes this time of year, and gyms may have holiday fitness challenges to keep you on track with workouts.

Don’t overlook the small stuff.

This is the time when the small things matter the most. Fit in every bit of moving that you can throughout your day. Park on the opposite end of the mall, add an extra flight of stairs, or do a mini-fitness routine each morning with ten push-ups, 15 squats, and 20 crunches. Individually, these activities don’t burn many calories, but when combined, they may help offset the cookie you couldn’t pass up yesterday afternoon.

Warm Shredded Brussels Sprouts Salad

Fri, 17 Nov 2023 19:22:49 GMT

If you want holiday flavors without refined carbohydrates and excess sodium, try this shredded Brussels sprouts salad. It uses similar seasonings as your favorite holiday stuffing but is loaded with healthy vegetables.

Nutrition Facts

Serving Size ¹/₄ recipe

Amount Per Serving

195

Calories

% Daily Value*

16%

Total Fat 10.1g

6%Saturated Fat 1.3g

Trans Fat 0g

Cholesterol 1mg

13%

Sodium 291mg

Total Carbohydrate 23.7g

20%

Dietary Fiber 5.6g

Sugars 6.8g

Protein 6g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Prep time: 30 minutes

Cook time: 15 minutes

Ingredients

Croutons

2 slices whole wheat bread, cubed (about 1 cup)
1 tbsp grated Parmesan cheese
1 ½ tsp olive oil
¼ tsp garlic powder
1/8 tsp ground black pepper

Salad

1 tbsp olive oil
2 cloves garlic, minced
1/3 cup diced onion
¼ cup diced celery
1 lb. Brussels sprouts, shredded or thinly sliced
¼ cup chopped raw pecans
¼ tsp poultry seasoning
¼ tsp fine ground sea salt
2 tbsp diced dried cranberries

Directions

To make the croutons, preheat the broiler to high and spray a baking sheet with non-stick cooking spray. Add bread cubes, cheese, 1 ½ teaspoons of olive oil, garlic powder, and black pepper to a medium bowl. Stir well to coat the bread with the oil and other ingredients.
Spread in a single layer on the baking sheet. Broil for about 1 minute, stir, and broil for about another minute, until browned and crisp. Set aside.
Heat the 1 tablespoon of olive oil in a large skillet over medium-high. Add the garlic and onions and cook for 2 minutes, until the vegetables begin to soften. Add the celery and cook for 1 more minute.
Add the shredded Brussels sprouts and cook for 3 to 5 more minutes until they reach your desired softness. Stir in the pecans, poultry seasoning, and sea salt, and cook for 30 more seconds.
Remove from the heat and stir in the cranberries. Top with croutons and serve warm.

What Are Shin Splints?

Wed, 15 Nov 2023 16:51:31 GMT

Pain and tenderness in the front of the lower leg around the shinbone may be a sign of shin splints. Shin splints are most likely the result of small tears in the muscle tissue, bone stress, inflammation of the tissue around the shin, or a combination of these factors.

Shin splints are common in beginner runners who increase mileage too quickly and those who run on surfaces that cause extra stress on one leg, like a sloped track. It can also affect those who exercise on hard surfaces, like tennis players and dancers. Overpronation, lack of stretching, old shoes, and an imbalance in the development of the calf and surrounding muscles can all result in shin splints.

To heal shin splints, stop training until you can return to your activities without pain.

Apply ice packs to the shins regularly for about 15 to 20 minutes, 4 to 8 times daily.
Over-the-counter anti-inflammatory medications can help reduce swelling.
Compression wraps or orthotics might help with proper leg alignment.
Adequate stretching may also help.

Suggested Targeted Stretch: Kneel with the tops of your feet flat along the floor. Sit back onto your heels to feel a stretch along your shins.

Once you are ready to return to training, start slowly and progress gradually. Runners should limit mileage increases to 10 percent per week and slowly add changes in terrain. Also, switch up the direction you run on roads and sloped tracks. Incorporate cross-training to create balance in muscle development, and get fitted for appropriate shoes for your activities.

Shin splints can be mistaken for other exercise injuries, such as compartment syndrome (swelling of muscles in one area) and stress fractures. Be sure to involve your healthcare provider to determine the cause of your leg pain and develop a treatment plan.

Healthy Ways to Beat Boredom

Mon, 13 Nov 2023 18:03:40 GMT

Boredom is often the one simple reason many people turn to excess snacking. Without something to occupy your time, it is easy to fool yourself into thinking you are truly hungry. Even if you choose nutritious snacks, eating when you aren’t hungry and overeating are unhealthy habits. Go from bored to productive and save on calories with these ideas.

Make a Plan

Grab your notepad or your smartphone, and get busy making lists and planning. Make your grocery list, map out your workouts for the next month, check off what you’ve accomplished today, and update your food diary and exercise log. These activities will keep you away from the snack bag and promote organization, which is a big part of a healthy lifestyle.

Meditate

You don’t need a special spot or an instructor to meditate. You can sit quietly, breathe deeply, and close your eyes anytime during the day. Whether 5 or 30 minutes, this quiet time will calm you and help you regain the focus you need to make healthy decisions.

Stretch

A quick stretch will help you feel rejuvenated and get your mind off snacking. Simple side bends, touching your toes, and flexing your feet can elongate and energize the muscles. Hold each stretch for 20 seconds and breathe deeply.

Read Five Pages

We all have a book we’d like to finish but have little time to sit down and read. Keep your book or tablet nearby for when boredom strikes. Even if you can only get through a few pages, your mind will move away from snacking, and you will be that much closer to your reading goal.

Assess Your Progress

Evaluating your progress is essential to reaching your health goals, but time can fly by quickly, making it easy to skip this step. When you feel boredom coming on, use this time to record your measurements and evaluate your workouts or eating plan. You can even drop down and do a set of push-ups or crunches to assess how much you’ve improved. Not only will your boredom disappear, but seeing your progress will help keep you on track with healthy eating.

Easy Pumpkin Soup

Fri, 10 Nov 2023 18:16:05 GMT

You can prepare this tasty pumpkin soup in less than 30 minutes. It’s lower in sodium than most canned soups, and it’s packed with vitamin-rich pumpkin and flavorful herbs and spices.

Nutrition Facts

Serving Size ¹/₃ recipe

Amount Per Serving

Calories

% Daily Value*

Total Fat 2.9g

2%Saturated Fat 0.3g

Trans Fat 0g

Cholesterol 0mg

12%

Sodium 274mg

Total Carbohydrate 14.1g

22%

Dietary Fiber 6.3g

Sugars 5.8g

Protein 4g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 3 servings

Preparation time: 10 minutes

Cooking time: 15 minutes

Ingredients

½ tbsp olive oil
½ cup chopped onion
2 cloves garlic, minced
¼ tsp smoked paprika
1/8 to ¼ tsp ground cayenne pepper (optional)
1/8 tsp poultry seasoning
15 oz. canned pumpkin puree
2 cups no salt added chicken or vegetable stock
¼ tsp fine ground sea salt
1/8 tsp ground black pepper
Fresh rosemary for garnish (optional)

Directions

In a medium soup pot, heat the olive oil over medium-high heat. Add the onion and garlic, and cook for 2 minutes. Stir in the paprika, cayenne pepper, and poultry seasoning. Cook for 30 seconds.
Reduce the heat to low. Stir in the pumpkin puree, then add the chicken or vegetable stock. Continue to stir until pumpkin and stock are combined. Use an immersion blender to puree the soup until smooth. You can also transfer the soup to a blender and puree.
Increase the heat back to medium-high. Simmer the soup for 10 minutes. Stir in the salt and black pepper and serve with a sprig of rosemary for garnish.

8 Foods that Fight a Cold

Wed, 08 Nov 2023 18:59:05 GMT

While there is no cure for the common cold, these eight foods can build your immune system to help fight the cold virus and other seasonal bugs.

Almonds

The skin of almonds contains natural compounds that may boost immunity and reduce inflammation. Research suggests these compounds help white blood cells identify viruses and prevent them from spreading.

Cabbage

Cabbage contains the amino acid glutamine, which assists in the proper function of the immune system. The body makes glutamine, but if you regularly perform strenuous exercise or frequently get colds, COVID-19, or the flu, you may need extra glutamine from food sources.

Chicken Soup

It turns out that this time-trusted remedy has scientific research to back it up. Chicken soup does have anti-inflammatory properties that are beneficial when you are down with a cold. With a few creative twists to your basic recipe, it also provides a good way to eat many other foods that help prevent colds, such as garlic, cabbage, and mushrooms.

Garlic

Garlic contains the sulfur compound allicin, a powerful antioxidant believed to have antibacterial and antiviral properties. While more research is needed to support garlic’s role in preventing colds, you should consider increasing garlic consumption due to its many health benefits.

Ginger

Ginger root contains phenolic compounds called gingerols that have anti-inflammatory properties. Garlic can also help ease nausea and motion sickness.

Mushrooms

Mushrooms contain B vitamins that help boost immunity. Even the standard white button mushroom in most grocery stores provides health benefits. Recent animal studies show that these mushrooms enhance cell activity in the immune system and may increase the production of antiviral proteins.

Spinach

This green leafy vegetable provides a potent cocktail of antioxidants (including vitamin E, vitamin C, beta-carotene, selenium, and zinc). Together, these nutrients help boost your immune system and work to resist infection.

Yogurt

The live active cultures in yogurt are probiotics that strengthen the immune system and help the body fight off infection. To be sure your yogurt contains these cultures, check the label for the Live & Active Cultures seal from the National Yogurt Association.

Sources

Protein and Building Muscle

Mon, 06 Nov 2023 17:02:59 GMT

Quinoa contains all nine essential amino acids

Reaching your fitness goals depends as much on your eating habits as on your exercise plan. The protein you consume plays a vital role in building muscle. Whether your aim is to slim and tone or to bulk up, getting the right type and amount of protein will help you achieve your exercise goals more efficiently.

Amino Acids

The protein we eat is made of multiple amino acids essential for building muscle. When you perform resistance training, it causes tiny tears in the muscle tissue. The tissue uses amino acids from your diet to rebuild itself, which leads to larger muscles and increased strength.

Protein Requirements

Healthy adults should get 10 to 35 percent of their daily calories from protein, but health organizations have made more specific recommendations based on body weight for those with clear health and exercise goals. The Institute of Medicine recommends that adults eat no less than 0.4 grams of protein per pound of body weight each day. Athletes have a slightly increased need. The Academy of Nutrition and Dietetics and the American College of Sports Medicine jointly recommended that athletes who focus on strength or speed should consume 0.5 to 0.8 grams of protein per pound of body weight per day. Endurance athletes should consume 0.5 to 0.6 grams per pound of body weight daily.

High-Quality Protein

Most people eat enough protein for general health, but sometimes, they aren't high-quality protein. High-quality protein provides the necessary amino acids for muscle building and supplies additional nutrients. For example, fish supplies protein with omega-3 fatty acids, and beans contain protein and fiber. Roasted or grilled lean meats and poultry provide protein without the excess saturated fat and sodium of fast food burgers and sandwiches.

There are also different types of quality protein: complete proteins that contain all nine essential amino acids and incomplete proteins that lack one or more of these amino acids. Animal-based foods, soybeans, and quinoa are complete proteins, while most other plant-based foods are incomplete proteins. By eating a variety of high-protein foods, it is possible to get all of the amino acids you need, even if you choose to eliminate animal products from your diet. As you track your protein intake to build muscle, ensure that you include high-quality protein for the most health benefit. Fish, poultry, beans, dairy, nuts, and whole grains are all great sources of muscle-building protein.

Sources

Roasted Strawberry Yogurt Parfait

Fri, 03 Nov 2023 00:44:29 GMT

When strawberries are roasted, they turn into a sweet, syrupy treat that can be used as a topping for cereals and yogurt. This recipe layers the berries with cinnamon honey yogurt. By flavoring plain yogurt at home, you can control the added sugar. Enjoy this parfait as a filling breakfast or afternoon snack.

Nutrition Facts

Serving Size ¹/₂ recipe

Amount Per Serving

185

Calories

% Daily Value*

Total Fat 5g

2%Saturated Fat 0.5g

Trans Fat 0g

Cholesterol 0mg

Sodium 57mg

Total Carbohydrate 21.7g

13%

Dietary Fiber 3.6g

Sugars 16.2g

Protein 15g

Vitamin C 149%Vitamin A 0%

Iron 5%Calcium 13%

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 2 servings

Preparation time: 15 minutes

Cooking time: 7 minutes

Ingredients

1 pint strawberries, stemmed and cut in half
2 (5.3 oz.) containers of non-fat plain Greek yogurt
1 tsp honey
¼ tsp pure vanilla extract
1/8 tsp ground cinnamon
2 tbsp chopped walnuts

Directions

Preheat the oven to 400 degrees F. Place the strawberries in a single layer on a rimmed baking sheet. Bake for 5 to 7 minutes, and stir at least once while roasting. The larger your berries, the longer they will need to bake. They are ready when they soften and a syrup is visible on the bottom of the baking sheet. Let cool.
In a medium bowl, stir together the yogurt, honey, vanilla, and cinnamon. Separate the yogurt and the strawberries into two portions.
In each of two serving bowls, layer a portion of the yogurt and strawberries with their natural syrup. Top each with a tablespoon of walnuts before serving.

Stay Motivated: Focus on Progress Not Perfection

Thu, 02 Nov 2023 15:19:22 GMT

Fitness goals can be too specific. When you select an exact goal weight or a specific time for completing a race, you are emphasizing perfection. If you slightly miss your goal weight or if you don’t meet your target race time, you feel like a failure. This way of viewing fitness undervalues the progress you have made because you are striving for what you picture as an ideal result.

Choose ranges

Take your focus off of a golden number. If your goal is to lose 20 pounds in 6 months and you lose 19, you have accomplished a lot. But you may be so focused on not reaching 20 that you fail to see your progress. Use ranges for all of your goals. Lose 18 to 20 pounds, or reach a goal weight of 145 to 150 pounds. Eat 3 to 5 servings of vegetables, or finish the 5K in 30 to 33 minutes. Goals that include a range are specific enough to motivate you, but they put less pressure on perfection, allowing you to celebrate your progress.

Select supporting goals

While your primary goal may be weight loss, other health indicators may help you stay motivated, too. By tracking your blood pressure, heart rate and body fat, the positive changes in these areas can serve as motivation when you hit a plateau on the scale. Exercise goals work similarly. Maybe you can’t run 6 miles yet without walking, but your upper body strength or lower body flexibility may have increased beyond your expectations.

Measure often

Set up a schedule to measure your progress regularly. Weigh yourself weekly, measure your blood pressure monthly, or assess your body fat every three months. This allows you to adjust your program if you aren’t seeing the changes you want while allowing enough time for your new habits to have a positive impact on your health.

Top 3 Chest Exercises

Mon, 30 Oct 2023 21:32:28 GMT

The American Council on Exercise sponsored a study to identify which exercises most effectively work the large chest muscle known as the pectoralis major (or pecs). Incorporate these moves into your upper body workouts to get the most from your exercise time.

Barbell Bench Press

This classic gym exercise activated the chest muscles the most out of the nine tested exercises. If you are new to strength training, don’t let this weight room exercise scare you. Beginners can start by using only the bar for weight until they get comfortable with the proper form.

Pec Deck Machine

The pec deck came in a close second to the bench press. While this is a popular machine in most gyms, experts recommend practicing caution when using the pec deck. Many use bad form and lift too much weight, which can injure the shoulder joint. If you plan to use it, ask a trainer to help set it up safely.

Bent-forward Cable Crossover

Not far behind the pec deck, the cable crossover is the third most effective chest exercise. Proper position and use of the cables can take a while to get used to. Start with a small amount of weight and ask a trainer to check your form as you perform this exercise.

What about push-ups?

Push-ups were surprisingly rated as the least effective chest exercise of the nine tested. This doesn’t mean you should stop doing them, but you will need to do almost twice as many push-ups to get the same result as you will from the top three exercises.

Resources

ACE-Sponsored Research: Top 3 Most Effective Chest Exercises

Whole Grain Olive Oil Zucchini Bread

Sun, 29 Oct 2023 21:00:17 GMT

This recipe is egg-free and uses olive oil to reduce saturated fat and cholesterol. Whole wheat flour and zucchini add dietary fiber. Enjoy a slice with your morning coffee or tea, or serve it as a healthy summer dessert.

Nutrition Facts

Serving Size ¹/₁₀ recipe

Amount Per Serving

112

Calories

% Daily Value*

12%

Total Fat 7.8g

6%Saturated Fat 1.2g

Trans Fat 0g

Cholesterol 1mg

Sodium 154mg

Total Carbohydrate 10.7g

Dietary Fiber 1.3g

Sugars 2.1g

Protein 2.3g

Vitamin C 2%Vitamin A 1%

Iron 2%Calcium 4%

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 10 slices

Preparation time: 15 minutes

Baking time: 35 minutes

Ingredients

1 cup whole wheat flour
1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp ground cinnamon
1/4 tsp salt
3/4 cup low-fat milk
1/3 cup extra virgin olive oil
1/3 cup raw sugar
1/2 cup shredded zucchini
2 tbsp chopped pecans (optional)

Directions

Preheat the oven to 325 degrees F. Spray an 8.5-by-4.5-inch loaf pan with non-stick cooking spray.
In a small bowl, stir together the flour, baking powder, baking soda, cinnamon, and salt.
In a separate medium bowl, whisk together the milk, olive oil, and sugar for 30 seconds.
Gradually add the dry ingredients to the wet ingredients and stir just until combined and a batter forms. Fold in the zucchini.
Pour the batter into the prepared pan. If using the nuts, sprinkle them over the top.
Bake for 30 to 35 minutes until a toothpick inserted in the center comes out clean. Let cool for 15 minutes before removing from the pan and slicing.

Healthy Oils to Try

Tue, 24 Oct 2023 17:12:34 GMT

Adding heart-healthy oils to your meals gives flavor and keeps you feeling full. Healthy oils also help your body absorb fat-soluble vitamins. The next time you toss together a fresh green salad or serve warm roasted vegetables, drizzle on some of these oils.

Avocado Oil

Studies show that when avocado oil is added to a salad or salsa, it increases the absorption of carotenoids. Many carotenoids are converted to vitamin A in the body, which plays a role in growth and development, immune health, and vision. Look for unrefined, cold-pressed avocado oil to use for salads.

Dark Sesame Oil

Sesame oil contains sesamolin and sesamin, two antioxidants that may be responsible for the oil’s health benefits. Research shows that cooking with sesame oil may help reduce blood pressure. Look for dark sesame oil, which gives foods a deep, nutty flavor. Drizzle the oil over stir-fried vegetables just before they are done cooking.

Macadamia Nut Oil

Macadamia nut oil has one of the highest amounts of monounsaturated fats among nut oils. According to the American Heart Association, monounsaturated fats can help reduce bad cholesterol in your blood, reducing the risk of heart disease and stroke. Macadamia nut oil has a delicious, almost creamy, taste that makes a good dressing for pasta salads and fresh green salads.

Walnut Oil

Walnut oil is rich in omega-3 fatty acids, which are essential for brain function and growth and development. Omega-3 fatty acids have also been shown to reduce inflammation and risk for chronic disease. The oil’s nutty flavor goes well with fish. Try drizzling walnut oil over roasted salmon or tilapia just before serving.

Additional Reading

Harvard School of Public Health: Scientists debunk claims of seed oil health risks

How to Find Your Target Heart Rate

Mon, 23 Oct 2023 21:12:30 GMT

Tracking your heart rate helps you find a challenging exercise intensity while also helping you avoid pushing beyond a safe level.

Target heart rate zones are based on a percentage of the fastest rate that your heart can beat per minute. This is known as the maximum heart rate and can be calculated using the following formula:

maximum beats per minute (bpm) = 206.9 - (age in years x 0.67) *

Once you know your maximum heart rate, you can find your target exercise range. For moderate-intensity exercise, aim for a heart rate that is 50 - 70% of your maximal heart rate. For vigorous exercise, aim for 70 - 85% of your maximal heart rate.

Below is an example equation for a 40-year-old person exercising at moderate intensity.

Maximal heart rate: 206.9 - (40 x 0.67) = 180 bpm

50% of maximal: 180 x 0.50 = 90 bpm

70% of maximal: 180 x 0.70 = 126 bpm

To exercise at a moderate intensity, this person should keep her heart rate between 90 and 126 bpm throughout the workout.

Exercise intensity and target heart rate vary from person to person. Beginners should exercise at the lower end of their target heart rate range and increase intensity slowly as the body becomes more fit. Aim for an intensity that meets your goals for calorie burning, challenges your current fitness state, and is safe and tolerable. The best intensity is challenging enough to strengthen your heart, lungs, muscles, and bones while not being so intense that you risk injury.

*Another popular equation is (220 - age in years), but the American College of Sports Medicine recommends this more accurate equation.

Sources

Centers for Disease Control and Prevention - Target Heart Rate and Estimated Maximum Heart Rate

Bean and Broccoli Quinoa Bites

Fri, 20 Oct 2023 15:48:39 GMT

These bites combine protein-rich quinoa and beans with nutritious broccoli for a healthy, baked snack. They work well for an easy holiday party appetizer, or you can serve them during the next big game. Team them up with some Greek yogurt dressing to use as a dip.

Nutrition Facts

Serving Size 2 bites

Amount Per Serving

Calories

% Daily Value*

Total Fat 0.8g

0%Saturated Fat 0g

Trans Fat 0g

Cholesterol 0mg

Sodium 50mg

Total Carbohydrate 8.7g

Dietary Fiber 1.3g

Sugars 0.3g

Protein 2g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 28 bites

Preparation time: 15 minutes

Cooking time: 20 minutes

Baking time: 25 minutes

Ingredients

2/3 cup dry quinoa, rinsed
2 cups water
1 cup white beans, rinsed and drained
1 cup finely chopped broccoli florets
2 cloves garlic, minced
½ tsp dried oregano
½ tsp ground cumin
¼ tsp ground turmeric
¼ tsp ground coriander
¼ tsp fine ground sea salt
¼ tsp ground black pepper

Directions

Stir together the quinoa and the water in a medium saucepan. Heat to a boil over medium-high, reduce the heat, and simmer for 15 to 20 minutes until almost all the water is absorbed. Set aside to cool. Any remaining water will be absorbed.
Preheat the oven to 350 degrees F.
Add the beans to a large bowl. Use a potato masher to smash the beans until mostly smooth. Stir in the broccoli and the garlic. Add the quinoa and gently smash it into the beans as you stir. Mix in the oregano, cumin, turmeric, coriander, salt, and pepper.
Use a cookie scoop to remove one scoop of the mixture. With clean hands, roll it into a ball. Place on a baking sheet covered with a silicone mat or a baking sheet sprayed with non-stick cooking spray. Repeat with the remaining mix.
Bake the bites for 25 minutes, until firm and lightly browned. Serve warm.

Controlling Trigger Foods

Wed, 18 Oct 2023 13:47:23 GMT

What is a Trigger Food?

A trigger food is any food that initiates overeating and a loss of control. For example, sugary foods can cause some people to crave more sweets. If you have difficulty stopping at one donut, you may need to reevaluate your relationship with sweets.

Here are two methods for controlling trigger foods.

Eliminate and reintroduce

Refraining from eating trigger foods can be helpful in the early stages of modifying your diet. Once you have established new habits, you can reintroduce small portions of these foods. A good rule of thumb is that about 90% of your daily caloric intake should come from nutrient-dense foods, and about 10% of your calories can be used for extras, such as sweets and salty snacks.

Portion control over time

Another approach is based on the healthy eating principle that no food should ever be off-limits. Some people find that any food restriction leads to increased obsession with it, which results in overindulgence. By including small portions, food obsession can decrease, and the cycle of overeating can be broken.

Portion control tip: You will likely overeat if you eat directly from the package. Instead, set aside your portion and put away the package before eating your first bite.

Conclusion

Only you can decide which approach will work best for you. Experiment with different methods and know that the underlying issue with trigger foods is almost always emotional, behavioral, or habitual. Focus the majority of your energy on trying to fix these underlying problems.

4 Things to Know About Stretching and Flexibility

Tue, 17 Oct 2023 03:37:33 GMT

As we age, we lose flexibility, which limits our range of motion and impairs our ability to perform physical activities. Regular stretching as part of an overall fitness program can help offset these changes.

Stretching Benefits

A healthy range of motion in the joints makes moving your body easier, and regular stretching helps to increase this range of motion. Stretching can improve balance and posture, especially when combined with resistance training. According to the American Council on Exercise, stretching also promotes mental and physical relaxation.

Stretching Myths

Along with the many known benefits of stretching, a few suggested benefits fail to hold scientific support. The American College of Sports Medicine (ACSM) reports that there is no consistent link between stretching and reducing injuries, reducing lower back pain, or reducing delayed onset muscle soreness (pain or stiffness felt 24-72 hours after strenuous exercise).

Stretching Tips

Although there are more complex methods, simple static stretches are recommended for individuals seeking general improvements in flexibility. Static stretching involves slowly stretching and lengthening the muscle to a point of tension, holding the stretch, and then relaxing and returning to the starting position. The ACSM suggests several guidelines to gain the greatest benefit from your stretching.

Adults should aim to stretch all major muscle groups 2 to 3 times per week. Extend into the stretch only to the point of tightness. You should feel slight discomfort but not pain.
Hold each stretch for 10 to 30 seconds.
Perform each stretch 2 to 3 times with the goal of 60 seconds total stretching time for each muscle group.
Perform static stretches only after your muscles are warm, for example, after your warm-up or at the end of your workout.

Making Time for Stretching

Preserving flexibility through stretching is as important to overall fitness as cardiovascular endurance and muscular strength. If you find it difficult to reserve time for stretching, consider incorporating flexibility exercises into your regular workouts through yoga, Pilates, or martial arts. If you are pressed for time, you may be better off ending your strength training or cardio session 5 minutes early and incorporating a flexibility component. The result will be a more balanced approach to fitness and better overall health as you age.

Grilled Pesto Turkey Burgers

Sun, 15 Oct 2023 01:26:39 GMT

Lean ground turkey provides protein with fewer calories and less saturated fat and cholesterol than ground beef. These burgers are loaded with flavorful basil, garlic, and grated Parmesan cheese for a taste that mimics your favorite pesto.

Nutrition Facts

Serving Size 1 burger

Amount Per Serving

225

Calories

% Daily Value*

21%

Total Fat 13.4g

18%Saturated Fat 3.5g

Trans Fat 0g

27%

Cholesterol 82mg

11%

Sodium 264mg

Total Carbohydrate 0.7g

Dietary Fiber 0.2g

Sugars 0.1g

Protein 22.3g

Vitamin C 1%Vitamin A 4%

Iron 7%Calcium 5%

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 burgers

Preparation time: 15 minutes

Grilling time: 15 minutes

Ingredients

1 lb. ground turkey (about 93% lean)
2 tbsp chopped fresh basil leaves
2 tbsp grated Parmesan cheese
1 clove garlic, minced
1 tbsp olive oil
1 tbsp finely chopped raw walnuts
¼ tsp salt
¼ tsp ground black pepper

Directions

Mix all ingredients in a large bowl until the seasonings are evenly distributed throughout the ground meat. Form the meat into four patties.
Spray the grill grate with non-stick cooking spray and heat the grill to high. Grill the burgers for 10 to 15 minutes, flipping once halfway through. Use a meat thermometer to ensure they have reached an internal temperature of 165 degrees Fahrenheit before serving.

Tips to Lose Fat and Gain Muscle

Wed, 11 Oct 2023 17:27:20 GMT

When working to improve your fitness, you likely have two goals: lose fat and gain muscle. Losing fat requires a calorie deficit while gaining muscle requires a calorie surplus. Despite the contradiction, the body can easily handle losing fat and building muscle tissue at the same time. You should monitor two things to help you reach your goal: calorie and protein intake. The body requires both to build new muscle.

Calorie Intake

Muscle building occurs through protein synthesis, which requires energy (calories). The key is to find a balance that ensures you are eating enough calories for protein synthesis while also limiting your calories to achieve fat loss. Your body finds this balance by metabolizing body fat to build new muscle mass. This means you do not need as many calories to build muscle as you might think.

If you currently eat the calories suggested to reach your weight loss goal, you can start by simply adding strength training to your routine. If the desired fat loss doesn't occur, slowly decrease your calorie intake by 100 calories per day. If you feel weak and lethargic, then you have reduced intake too much, and you will need to slightly increase your calories until you feel strong and energetic again. Give each new calorie adjustment 3-5 days before changing it. This gives you enough time to assess your energy level correctly.

Protein Intake

Although our bodies can use energy from burning other tissues (fat), it cannot provide all the amino acids needed to build muscle. This makes it important to get adequate amounts and varied types of protein in your diet. Note that adequate protein does not mean excessive protein. There is no need to supplement normal dietary protein with expensive protein supplements. You will need somewhere between 0.8 and 1.7 grams of protein per kilogram of body weight per day, which is easily attained through normal food intake. Remember to vary your protein sources to ensure you get all the essential amino acids in your diet. In addition, choose protein sources that are low in saturated fat, such as:

Beans and legumes
Egg whites
Hummus
Low-fat milk and yogurts
Nuts and seeds
Poultry and Fish
Quinoa
Soy-based foods (tempeh, tofu)

The timing of your food intake can also help. Include snacks that provide protein and carbs immediately before and after your workouts. This will help replenish glycogen stores and aid muscle building.

Does Late Night Eating Prevent Weight Loss?

Tue, 10 Oct 2023 15:23:08 GMT

A hectic day makes healthy eating difficult. As a result, you may eat most of your daily calories in a large meal late at night. Will these late-night calories hinder your weight loss effort?

Many researchers believe a calorie is a calorie, no matter when you eat it. Although, some research indicates that eating patterns play a role in obtaining and maintaining a healthy weight.

Things to consider when eating late in the day:

If you stay within your calorie requirement, it’s not likely to matter when you eat, but beware. Studies show that those who eat late tend to eat more, and they eat higher-calorie foods.
Large meals before bedtime have been shown to elevate triglyceride levels, a risk factor for heart disease.
Eating and then going to sleep decreases the opportunity for these calories to be used for activity such as walking throughout your day.
One study that observed the eating patterns of obese women found that energy expenditure was delayed when a large meal was eaten later in the day.
Research shows that regular meal patterns boost metabolism more than irregular ones.

What you can do:

Make eating a priority. Your daily to-do list is important, but so is your health. Through dieting and ignoring internal signals, we have reached a point where we tell ourselves it’s okay to skip meals. It’s not, and it can hinder your weight loss efforts. Carve time out of your day to eat regularly.
Pack snacks. Even if you can’t sit down to eat a meal during the day, snack at regular intervals to create the regular eating patterns that support a healthy metabolism. Fruit, vegetables, cheese sticks, shakes, fruit smoothies, nuts, and low-sugar dry cereals and bars are all things you can pack with you during a busy day.
Listen to your hunger cues. Eat when you are hungry and stop when you are full. See Recognizing Hunger Signals.
Don’t stress. When you sit down to eat a large meal in the evening, keep your calorie requirement in mind. If you avoid eating too many calories, the effect on your weight loss will be minimal.

Easy Pumpkin Pudding

Sat, 07 Oct 2023 03:04:30 GMT

Pudding makes an easy treat to satisfy a sweet tooth but skip the instant mixes. You can reduce the added preservatives and artificial flavors by making it at home. This version is perfect for fall with vitamin-A-rich pumpkin and spices. It uses skim milk and no eggs to reduce saturated fat, cholesterol, and calories.

Nutrition Facts

Serving Size ¹/₂ cup

Amount Per Serving

161

Calories

% Daily Value*

Total Fat 0.4g

1%Saturated Fat 0.2g

Trans Fat 0g

Cholesterol 2mg

Sodium 170mg

12%

Total Carbohydrate 35.6g

Dietary Fiber 0.6g

Sugars 24.5g

Protein 5.1g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 6 servings

Preparation time: 5 minutes

Cooking time: 15 minutes

Ingredients

3 cups skim milk
¾ cup raw sugar
1/3 cup pumpkin puree
3 tbsp cornstarch
¼ tsp salt
1 tsp pumpkin pie spice
½ tsp pure vanilla extract

Optional toppings: chopped pecans, chopped walnuts, whipped cream

Directions

In a medium bowl, whisk together the sugar and milk for about 30 seconds. Add the pumpkin and whisk until smooth. Sprinkle in the cornstarch and salt, and whisk until there are no lumps.
Pour the liquid into a medium saucepan and turn the heat to medium-high. Continue to whisk until the pudding begins to bubble and thicken. Once it is thick enough to coat the back of a spoon (about 15 minutes), remove from the heat and stir in the pumpkin pie spice and vanilla.
Pour the pudding into serving dishes. Place a small square of plastic wrap over the surface of the pudding to prevent skin from forming. The pudding can be eaten warm or chilled. It will thicken as it cools.

7 Tips to Maintain Energy Levels During Weight Loss

Wed, 04 Oct 2023 15:16:10 GMT

When you start a weight loss plan, you may experience a temporary drop in energy. These tips will help you identify what is causing your lack of energy and how to change it. Just remember to hang in there. Once your body adjusts to your new healthy lifestyle, your energy levels will soar!

Expect an adjustment period.

You will be tempted to adopt many new habits simultaneously, but remember that weight loss isn’t about short-term changes. You will need to make gradual, long-term changes to create a healthy lifestyle. Cutting out all the foods you love or jumping into strenuous workouts right away will leave you feeling drained and set you up for failure. Instead of dropping your food intake from 2,200 to 1,200 calories in one day, try cutting out 200 calories daily and then increase your calorie deficit each week. This will help your body gradually adjust to your new eating patterns while maintaining energy levels.

Monitor your calorie intake.

The American College of Sports Medicine recommends that women eat no fewer than 1,200 calories per day and men no fewer than 1,700 calories per day for safe and effective weight loss. This doesn’t mean your intake needs to be this low. If you’ve eaten the same amount of calories for a week and still feel lethargic, slowly add a few calories in the form of nutritious foods. The goal is to find a balance where you feel energized but have reduced calories enough to lose weight.

Eat more iron.

Over time, low iron intake can lead to iron deficiency anemia, which results in low energy levels. Eat high-protein, iron-rich foods — such as beans, poultry, lean red meat, and nuts. The National Institutes of Health recommends that men aged 19 and older and women aged 51 and older get 8 mg of iron daily. Women aged 19 to 50 need 18 mg per day. If you are vegan or vegetarian, you should double these values.

Focus on nutrition, not just calories.

It’s possible to reduce calories and lose weight while still eating processed foods that contain excess sodium and sugar. While you may lose weight, you won’t have the same energy levels as you would if you ate whole grains, fruits, vegetables, lean protein, and healthy fats because these foods also contain vitamins and minerals that support healthy body function.

Eat more often.

Going an extended period from one meal to the next or skipping meals causes problems with your metabolism and leaves you famished. Eating when you are hungry will help your body trust that you are not starving it. In return, your body will reestablish a healthy metabolism that will help you reach a healthy weight.

Get the right amount of exercise.

Avoid jumping into exercise too quickly. Strenuous exercise will leave you exhausted if you haven’t worked up to an adequate fitness level. Make your goal to exercise enough to feel challenged but not exhausted and too sore to move. Begin with 15-30 minutes of moderate-intensity exercise, such as walking 3-5 times weekly. As your fitness level improves, add new exercises and gradually increase time and intensity. Soon, you’ll be able to push through a tough workout and feel energetic afterward.

Sleep well.

Lack of quality sleep will leave you feeling drained. Over time, this can reduce your motivation to exercise. The National Sleep Foundation recommends adults get 7 to 9 hours of sleep per night. Experiment with your sleep patterns until you find a time frame that allows you to wake feeling rested.

5 Healthy Fall Foods to Eat Now

Mon, 02 Oct 2023 13:42:15 GMT

Foods eaten at the peak of their season not only offer the best flavor but they overflow with nutrients. Scientists continually discover new components in these fresh foods that benefit our health.

Apples

Always considered a nutritious food, apples have more recently made health news due to quercetin. This antioxidant not only helps to prevent cellular damage, but it also has anti-inflammatory properties. Quercetin prevents the release of histamines, leading researchers to believe it could reduce symptoms of allergies.

Tip: Keep the skin on. According to the University of Illinois Extension, almost half of the vitamin C in an apple is located just under the skin. The skin also contains nutritious fiber.

Pumpkin

Move over carrots, pumpkins promote healthy vision too. Pumpkin contains lutein and zeaxanthin, which are associated with preventing cataracts and reducing the risk of macular degeneration. Pumpkin is also rich in vitamin C and dietary fiber.

Tip: Orange-flesh winter squash shares these health benefits. Look for Cinderella pumpkins, Kabocha, Cushaw, Butternut squash, and Delicata squash.

Purple Cabbage

Crunchy purple cabbage contains sinigrin, which is converted to an isothiocyanate compound linked to cancer prevention. The purple variety has a slight advantage over green cabbage due to anthocyanin pigments. These polyphenols act as antioxidants to protect against chronic disease. Cabbage is also packed with vitamin C, and because cabbage is often eaten raw in salads and slaws, the vitamin C isn’t destroyed during cooking.

Tip: Top tacos with shredded purple cabbage instead of iceberg lettuce to boost nutrients, flavor, and texture.

Leeks

Like garlic and onions, leeks are part of the allium family, but they get much less attention for their nutrient content. Leeks contain the flavonoid kaempferol, which has been shown to prevent damage to the lining of blood vessels, making leeks beneficial for cardiovascular health. Leeks also provide folate. Folate has been found to balance homocysteine levels to protect against cardiovascular disease.

Tip: The whole leek is edible, but the highest concentration of nutrients is found in the lower leaf and bulb.

Cranberries

Tart, red cranberries contain polyphenols with anti-bacterial properties, which reduce the risk of urinary tract infections. Whole cranberries also have anti-cancer properties and provide antioxidants. This berry promotes a healthy cardiovascular system and digestive tract by reducing disease-related inflammation.

Tip: Chop fresh cranberries in a food processor, and add them to salads and cereals for tart flavor and extra crunch.

Homemade Baba Ganoush

Mon, 02 Oct 2023 13:41:38 GMT

Baba ganoush is an eggplant dip or spread popular in Turkish, Lebanese, and Indian cuisines. It is easy to make at home and is a delicious vegetable-based snack with heart-healthy fats. While it is often served with pita or flatbread, you can lighten up your snack by serving it with fresh vegetables, such as cucumber slices, celery sticks, and cherry tomatoes.

Tips for the cook: Baba ganoush is traditionally made with tahini (sesame seed paste). If you don’t have tahini on hand, unsweetened nut butter makes a flavorful substitute. This recipe uses natural peanut butter, but almond butter is also a great choice.

Nutrition Facts

Serving Size 2 tbsp

Amount Per Serving

Calories

% Daily Value*

Total Fat 2g

2%Saturated Fat 0.3g

Trans Fat 0g

Cholesterol 0mg

Sodium 45mg

Total Carbohydrate 4g

Dietary Fiber 2.1g

Sugars 1.5g

Protein 1.1g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: About 2 cups, 16 servings

Baking time: 1 hour

Preparation time: 10 minutes

Ingredients

½ teaspoon olive oil
2 large eggplants
4 cloves garlic, peeled
2 tbsp natural, unsweetened peanut butter
1 tbsp olive oil
1 tbsp chopped fresh parsley
1 tsp fresh lemon juice
1 tsp lemon zest
½ tsp chili powder
¼ tsp crushed red pepper (optional)
¼ tsp sea salt
Parsley and olive oil for garnish

Directions

Preheat the oven to 375 degrees F. Pierce the whole eggplants in several places with a fork. Rub the ½ teaspoon of olive oil over the eggplant. Place on a baking sheet and bake for about 1 hour until the flesh is soft and the skin begins to shrivel. Remove from the oven and let sit until cool enough to handle.
Split the eggplants with a knife and scoop out the soft flesh with a spoon. Place it in the bowl of a food processor. Add the garlic, peanut butter, one tablespoon of olive oil, parsley, lemon juice, and lemon zest. Puree until smooth, about 20 seconds.
Add the chili powder, red pepper, and salt. Pulse until mixed in. Transfer to a serving bowl, drizzle with olive oil, and sprinkle with chopped parsley before serving. Serve at room temperature or slightly cold.

6 Tips for Maintaining Weight Loss

Wed, 27 Sep 2023 15:59:45 GMT

While many who lose weight eventually regain it, you don't have to fall into that category. The following six tips address the unique challenges of maintaining your hard-earned weight loss.

Adjust to your new calorie needs.

As you lose weight, the calories you need to maintain your smaller body will decrease. It’s important to continue with the healthy eating patterns you adopted during weight loss and to pay attention to your calorie intake.

Exercise is critically important.

The National Weight Control Registry is an organization that tracks people who have successfully lost significant amounts of weight and kept it off. They found that 90% of those who have successfully maintained their weight exercised an average of one hour per day.

Seek new motivation.

Being overweight is a significant motivator, and once this daily discomfort is no longer present, that motivator is gone. It’s important to seek new things that continue to motivate you. Start your day thinking about how far you've come and how good you feel. This can be in the form of meditation, journal writing, or positive self-talk. Set new fitness goals every six months, such as registering for a race or trying new activities. Pin up a before and after picture on your refrigerator or bathroom mirror. Mentally remind yourself that your healthy behaviors have resulted in a healthier you.

Maintain your structure.

Weight maintenance becomes difficult when you stop doing the things that created structure in your day-to-day life. Part of your success came from grocery shopping with a list, pre-planning meals, mindful eating, food journaling, and scheduling exercise, so don't stop now. Maintain the schedule and structure in your life that made your goals a reality.

Continue to monitor your weight.

Seventy-five (75) percent of National Weight Control Registry members weigh in at least once per week. Monitoring fluctuations in your weight will help you get back on track before things get out of control. Although weight may vary daily, any more than a five-pound weight gain should be a warning sign that you need to change your behaviors.

Make every day rewarding.

Celebrate every day like you did when you reached your goal weight. You still need things to look forward to, and these rewards will motivate you to keep the weight off. Use the money that you previously spent on fast food and purchase a new piece of clothing every month, register for a hobby class, or treat yourself to a yearly beach vacation.

4 Healthy Ways to Improve Your Brain Power

Tue, 26 Sep 2023 14:32:32 GMT

Our ability to learn and remember depends on more than just the hours we spend studying a subject. Our daily activities can limit the cognitive declines associated with aging and improve the parts of our brain responsible for learning and memory. Here are four easy ways you can boost your brain power.

Increase exercise intensity.

All exercise helps boost mood and brain activity, but intense exercise may be more beneficial for learning. A study published in Neurobiology of Learning and Memory found that vocabulary learning was 20% faster after high-intensity exercise (sprinting) compared to lower-intensity exercise and rest.

Tip: Add 30 to 60-second bouts of jogging to your walking routine, or incorporate short sprints into your run.

Eat apples and onions.

These foods contain the flavonoid quercetin. This antioxidant has been found to protect brain cells from the free radical damage that leads to cognitive decline and diseases such as Alzheimer’s and Parkinson’s.

Tip: Add thinly-sliced apples and onions to your green salads, or make a Waldorf salad using chopped apples, diced onion, dried cranberries, Greek yogurt, and honey.

Start strength training.

Strength training is an important component of an effective exercise regimen. It builds muscle to make daily activities easier, tones the body to change your appearance, and can help you better maintain weight loss. If these benefits haven’t convinced you to strengthen your muscles, research now suggests it will also help your brain. A recent study found that resistance exercise improved learning and memory as much as aerobic exercise.

Tip: Pumping iron at the gym isn’t a requirement. Add equipment-free moves to your workouts 2-3 days per week with push-ups, dips, squats, lunges, and abdominal exercises.

Meditate.

Taking time to clear your mind and meditate can significantly enhance your mental well-being. One study found that people who meditated for 30 minutes a day for eight weeks showed positive changes in the density of gray matter in the hippocampus, an area of the brain associated with learning and memory.

Tip: Start by setting aside five minutes per day to be silent and focus on your breathing. Gradually add time to your meditation sessions each week.

Vegetable Pad Thai

Fri, 22 Sep 2023 14:13:09 GMT

Pad Thai is a quick and easy dish you can make in 30 minutes or less. Compared with traditional recipes, this version doubles the nutritious vegetables and uses fewer noodles to reduce calories without sacrificing flavor.

Nutrition Facts

Serving Size ¹/₄ recipe

Amount Per Serving

238

Calories

% Daily Value*

14%

Total Fat 9.4g

8%Saturated Fat 1.6g

Trans Fat 0g

15%

Cholesterol 45mg

12%

Sodium 265mg

11%

Total Carbohydrate 32.8g

19%

Dietary Fiber 5.4g

Sugars 5.9g

Protein 7.4g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 20 minutes

Cooking time: 10 minutes

Ingredients

4 oz. Pad Thai brown rice noodles
5 cups hot water
1 tbsp olive oil (or cooking oil of your choice)
3 green onions, sliced, greens and white portions separated
2 cloves garlic, minced
1 tbsp minced fresh ginger
2 medium carrots, peeled and shredded
2 ½ cups sliced bok choy
1 ½ cups thinly sliced green cabbage
Juice of ½ a lime
2 tsp fish sauce
1 tsp unseasoned rice vinegar
1 large egg
¼ cup chopped fresh cilantro
¼ cup chopped dry roasted, unsalted peanuts

Directions

Place the Pad Thai noodles in a medium bowl and pour in the hot water. Stir to submerge all of the noodles in the water. Let sit for 8 to 10 minutes, until the noodles are tender, and drain.
In a large skillet, heat the olive oil over medium-high. Add the white portion of the onions and the garlic. Cook for 1 minute. Add the ginger and the carrots and cook for two more minutes.
Stir in the bok choy and cook for 2 minutes. Add the cabbage, lime juice, fish sauce, and rice vinegar. Stir well to mix all ingredients and cook for one more minute.
Use your cooking spoon or spatula to push the vegetables to one side of the skillet. Crack the egg onto the surface of the pan on the empty side. Let the egg cook until it sets, about 1 minute. Gently flip and scramble the egg, chopping it into pieces as it cooks. Stir the egg into the other ingredients.
Mix in the Pad Thai noodles and cook for 1 to 2 more minutes, until heated. Remove the skillet heat and stir in the cilantro and the reserved green portion of the onions. Sprinkle the Pad Thai with the peanuts before serving.

High Protein, Low Cholesterol Foods

Wed, 20 Sep 2023 14:07:41 GMT

Health experts recommend limiting dietary cholesterol intake, but many high-protein foods also contain high levels of dietary cholesterol. How do you get the protein you need without going over your limit? Here are five low-cholesterol foods that are also high in protein.

Beans

Beans are excellent options for cholesterol-free protein that is rich in fiber. Don't be afraid to try different beans and get creative in your recipes. For example, stewed garbanzo beans are great with sautéed kale and brown rice. Beans are also delicious when blended into bean dips. Seek out fun, heirloom varieties, and experiment with cooking dried beans in the slow cooker.

1 cup cooked black beans: 227 calories, 0 mg cholesterol, 15.2 g protein

Lentils

Similar to beans, lentils provide protein while also being low in cholesterol. They also contain over 15 grams of fiber in one cup. There are numerous types available that can add variety to salads, soups, and stews. Try French green lentils, black lentils, or yellow lentils.

1 cup cooked lentils: 229 calories, 0 mg cholesterol, 17.9 g protein

Nuts and Seeds

Shelled nuts and seeds require no preparation — making them a great protein-rich snack. They also provide plenty of heart-healthy fat without cholesterol. Cashews, pistachios, walnuts, sunflower seeds, pumpkin seeds, and sesame seeds are all great options.

1 ounce of pistachio nuts: 157 calories, 0 mg cholesterol, 5.8 g protein

Grains

Many popular whole grains are considered grains for culinary purposes, but they originate from protein-rich seeds. For example, quinoa is considered a complete protein, which means that it contains all of the essential amino acids. Other grains that provide protein include amaranth, millet, and wheat berries.

1 cup cooked quinoa: 190 calories, 0 mg cholesterol, 6 g protein

Tofu

Minimally refined soy products, such as fermented tofu, offer plenty of protein without cholesterol. Tofu is full of vitamins and minerals and can serve as a high-protein, cholesterol-free substitute for meats. Tofu can be grilled, roasted, or cooked in stir-fries.

3 ounces firm tofu: 70 calories, 0 mg cholesterol, 8 g protein

7 Tips for Beginner Trail Workouts

Mon, 18 Sep 2023 15:51:32 GMT

Outdoor exercise can boost motivation and burn extra calories, but it can be challenging with uneven terrain and unexpected weather conditions. These tips will help you prepare before taking your workout to the trail.

Pick the right path

Choose a trail distance that is appropriate for your fitness level. Keep in mind that running or walking on a trail can be more physically challenging than a similar workout on the road or treadmill. Do your research first, and take a map with you. Don't rely on cell coverage for navigation. If you accidentally set out on the 7-mile trail, meaning to take the 4-mile loop, you might end up with a harder, longer workout than you can handle.

Communicate

Ideally, you would hit the trails with a partner, but if you go alone, tell someone the details of your workout — where you will be, what trail you are using, and how many miles you plan to complete. Carry a form of ID and your cell phone. You never know how isolated the trail may be or when a minor injury will stop you in your tracks.

Practice wildlife safety

Educate yourself on general wildlife safety before heading out on a trail. Know what animals can be found in your area. Consider carrying bear spray if it is recommended. If it's hunting season, seek the advice of wildlife officers on what parks or trails to avoid.

Respect plants and the environment

Plants such as poison ivy and poison oak often line the edge of trails, and once the leaves come into contact with your skin, an itchy rash can develop. When running on narrow or overgrown trails, consider wearing tall socks that cover your lower legs. Stay in the center of the path to avoid stepping off marked areas.

Wear the right shoes

If you decide to include trail exercise in your regular workouts, invest in a pair of trail shoes that have thick soles and toe guards to protect your feet from the rough terrain. The tread on these shoes is also better designed to grip the ground, improving traction as you maneuver over rocky hills and around tight turns.

Prepare for weather changes

Keep in mind that weather conditions can change drastically. Dress in layers so that you are prepared for any change in weather. Generally speaking, the first layer should be thin and wick moisture, the second layer should provide insulation (e.g., a fleece), and the third layer should protect against wind and precipitation. Tie unused layers around your waist or stuff them in a small backpack.

Make smart water and snack choices

For longer workouts, carrying water and snacks is wise. Small hiking and running backpacks with a water bladder (e.g. Camelbaks), or waist belts that hold small water bottles are ideal. Trail mixes, energy bars, and dried fruit work well for lightweight, nutritious snacks. Depending on the wildlife in your area, you may need to store your food in an airtight container. Always pack more food and water than you think you'll need.

Spicy Basil Lemon Gazpacho

Fri, 15 Sep 2023 14:51:25 GMT

Gazpacho is loaded with nutritious vegetables, and because it is served cold, none of the valuable nutrients are lost through heating. This version is flavored with lemon and has a hint of spice.

Nutrition Facts

Serving Size 1 cup

Amount Per Serving

Calories

% Daily Value*

Total Fat 1.4g

3%Saturated Fat 0.6g

Trans Fat 0g

Cholesterol 3mg

15%

Sodium 343mg

Total Carbohydrate 10.2g

Dietary Fiber 1.6g

Sugars 5.6g

Protein 1.6g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 6 servings

Preparation time: 15 minutes

Refrigeration time: 1 hour

Ingredients

2 pounds tomatoes, cored, peeled and chopped
1 cup chopped cucumber
½ cup chopped green bell pepper
½ cup chopped red bell pepper
10 to 12 fresh basil leaves
2 cloves garlic, chopped
1 shallot, chopped
1 tbsp balsamic vinegar
1 tbsp hot sauce
Zest of 1 lemon
Juice of 2 lemons
¾ tsp salt
¼ tsp ground black pepper
2 tbsp sour cream or plain Greek yogurt
6 small fresh basil leaves

Directions

Place the tomatoes, cucumber, green and red bell pepper, basil, garlic, and shallots in the bowl of a food processor. Process on high for 10 seconds.
Add the balsamic vinegar, hot sauce, lemon zest, lemon juice, salt and pepper. Pulse until all ingredients are finely chopped. Transfer the soup to a bowl, cover, and refrigerate for at least 1 hour.
Garnish with a teaspoon of sour cream or plain Greek yogurt and a small basil leaf before serving.

The Best Snacks for Your Workout

Thu, 14 Sep 2023 14:57:14 GMT

A snack can help you push through a tough workout, but if you eat the wrong thing, you may have to leave the gym early. Everyone is different, so determining the right foods and the best time to eat them is a learning process.

Before Your Workout

The Mayo Clinic suggests that large meals be eaten at least 3 to 4 hours before a workout, small meals 2 to 3 hours before, and small snacks about 1 hour before. Choose foods balanced in carbohydrates and proteins and low in fat and fiber. Each person tolerates fat and fiber differently, so experiment to find what works best for you.

Pre-Workout Snacks

1/2 of an English muffin topped with 2 scrambled egg whites. (94 calories)
1/2 cup of cherry tomatoes with a 1/2 cup of low-fat cottage cheese. (112 calories)
1/4 cup of oatmeal prepared with water and mashed with a 1/2 of a banana and a sprinkle of cinnamon. (135 calories)
20 mini pretzels with 2 tablespoons of hummus. (156 calories)
2 slices of unsweetened dried mango and 2 tablespoons of shelled pumpkin seeds. (140 calories)
1/4 cup of low-fat vanilla Greek yogurt topped with a 1/4 cup of brown puffed rice cereal and 1/4 cup of blueberries. (118 calories)

After Your Workout

Eat within two hours of finishing a hard workout to replenish glycogen stores in your muscles. Depending on the time of day you exercise, this may be a full meal or a small snack that satisfies you until lunch or dinner. Choose foods that are balanced in proteins and carbohydrates, but add more heart-healthy fat and fiber during your recovery.

Post-Workout Snacks

A smoothie made with 1 cup of low-fat milk, 1/4 cup of vanilla Greek yogurt, 1/2 cup of frozen blackberries, ½ cup of kale leaves, and 1 teaspoon of honey. (286 calories)
3 tablespoons of plain Greek yogurt mixed with 1 tablespoon of almond butter and 1 teaspoon of honey, with 1 cup of red grapes for dipping. (219 calories)
A wrap with 1 whole wheat tortilla, 2 tablespoons of mashed avocado, 2 slices of smoked turkey, 1/4 cup of shredded romaine lettuce, and 2 teaspoons of spicy brown mustard. (232 calories)
1/2 cup of chopped tomatoes mixed with 2 tablespoons of diced olives, 1/2 cup of white cannellini beans, 1/2 tablespoon of extra virgin olive oil, 1 teaspoon of lemon juice, and two chopped basil leaves. (212 calories)
1 cup of prepared black bean soup and 1 piece of whole wheat bread topped with avocado spread (2 tablespoons of smashed avocado mixed with 1 tablespoon of prepared salsa). (270 calories)
1 cup of chopped, grilled summer squash drizzled with 1 teaspoon of olive oil and 2 ounces of chopped, cooked chicken over 1/2 cup of whole wheat pasta. (302 calories)

Bedtime Snacks

If you eat dinner early and can’t handle snacks before morning workouts, a bedtime snack can help. Be sure to keep it light so it doesn’t disrupt your sleep.

1 sliced banana drizzled with 1 tablespoon of natural peanut butter that has been heated for 20-30 seconds in the microwave. (215 calories)
1/4 cup of dried tart cherries and 1/2 ounce of raw walnuts. (220 calories)

5 Ways to Break Your Soft Drink Habit

Thu, 14 Sep 2023 14:43:05 GMT

Replacing high-sugar soft drinks with healthier beverages is an easy dietary change that can significantly improve your health. Here are several options that can help you avoid the sugar and empty calories in sodas:

Seltzers. Carbonated waters can be unflavored or lightly flavored with fruit essences, such as citrus or raspberry. Check nutrition labels for artificial flavors, added sugars, and artificial sweeteners.
Home carbonation. Purchase a home carbonator machine to carbonate tap water. Add flavor by muddling fresh fruit or adding a few drops of fruit essence. This is a great way to save money and reduce packaging waste.
Spritzers. Mix one-half carbonated water with one-half fruit juice. Experiment with several juice combinations until you find a satisfying recipe. Choose 100% fruit juices with no added sugars.
Juice with shaved ice. Create shaved ice using a snow cone maker, ice shaver, or food processor. Again, choose 100% fruit juices without added sugars.
Tea. Experiment with many varieties, such as caffeine-free herbal, green, oolong, and black teas. Enhance the flavor with a twist of lemon or mint leaves.

While many of these options offer the carbonated fizz of soft drinks, none contain the added sugars. If this is too big of a change for you, try adding a bit of simple syrup. While the added sugar isn't ideal, it's nowhere near the nine teaspoons of sugar in a typical 12-ounce soda.

Add a fruit garnish and serve in an elegant glass.

Easy Chilled Cucumber Soup with Cilantro and Lime

Sat, 09 Sep 2023 20:58:13 GMT

This chilled soup makes a nutritious addition to a summer lunch or brunch. It’s filled with hydrating cucumber, antioxidants from herbs, and protein from yogurt.

Nutrition Facts

Serving Size ¹/₂ recipe

Amount Per Serving

118

Calories

% Daily Value*

Total Fat 0.1g

0%Saturated Fat 0g

Trans Fat 0g

Cholesterol 8mg

14%

Sodium 326mg

Total Carbohydrate 17g

13%

Dietary Fiber 3.7g

Sugars 11.6g

Protein 14.5g

Vitamin C 41%Vitamin A 23%

Iron 8%Calcium 20%

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 2 servings

Preparation time: 10 minutes

Ingredients

1 lb. cucumbers, peeled, seeded and chopped (about 2 medium cucumbers)
1 cup cilantro, chopped
¼ cup chopped sweet onion
1 clove garlic, chopped
1 tbsp fresh lime juice
1 cup plain non-fat Greek yogurt
¼ tsp fine ground sea salt
1/8 tsp ground black pepper

Optional toppings: cucumber slices, crumbled feta cheese, toasted pumpkin seeds, chopped cilantro, lime wedges

Directions

Place the cucumbers, cilantro, onion, garlic, and lime juice in a blender. Puree on high for 45 seconds until the vegetables are chopped fine. Scrape the sides of the pitcher as needed.
Add the yogurt, salt and black pepper. Puree on high for another 30 seconds until a smooth, thick soup forms. Transfer to a bowl, and chill for at least 30 minutes before serving.

Reducing Hunger after Breakfast

Sat, 09 Sep 2023 20:56:34 GMT

A high-sugar breakfast can cause a spike in blood sugar that is followed by a drop in blood sugar. This creates a roller coaster ride of hunger, carbohydrate cravings, and decreased energy levels.

High-sugar breakfasts may include:

Sugary cereals
Donuts
Sweet rolls
Pancakes or waffles with syrup

Does that mean you can never eat these items? Of course not. But to reduce hunger, aim for a nutrient-rich breakfast that keeps you feeling full longer (high satiety). Including fiber, fat, and protein in your meal can slow the release of glucose into the blood, allowing an appropriate insulin release. This increases the overall satiety of the meal — keeping you full longer.

High fiber, complex carbohydrates (such as whole grains) have low glycemic loads, and they are packed with vitamins and minerals. Eating these healthy carbohydrates in combination with healthy fats and lean protein further improves the satiety of the meal. For instance, choose whole-grain toast with a slice of low-fat cheese or a whole-wheat waffle with fruit spread or almond butter.

Also, try varying the size of your breakfast. For example, you may find that increasing the amount of food eaten at breakfast and balancing this out by decreasing the amount of food eaten at dinner more closely matches your hunger profile.

Experiment with various combinations until you find a variety of meals that provide you with satiety for a few hours. Remember, being hungry 3 to 5 hours after eating is normal. Individuals vary in their sensitivity to blood sugar swings, so it may take time until you find which meals keep you feeling full the longest.

Hip Flexor Exercises

Tue, 05 Sep 2023 01:31:48 GMT

Glute bridge

The hip flexors are the group of muscles in your upper thigh near your pelvis. Weak hip flexors can cause pain in your hamstrings, knees, and throughout your thigh. This weakness leads to muscular imbalance and a greater risk for injury. Sitting all day at a desk keeps the hip flexors shortened, which can contribute to tightness and pain. Reduce the risk of pain and injury by performing exercises and stretches that elongate and strengthen the area.

Glute Bridge

Lie on your back with your knees bent and your feet flat on the floor. Press your heels into the floor as you contract your abdominal muscles, and lift your bottom off the floor until your torso and thigh are straight. Hold for 10 seconds. Release and lower your bottom back down to the floor. Repeat for 10 to 12 repetitions.

Isometric Hip Flexor Hold

While standing, raise your right knee towards your chest until your upper thigh is parallel to the floor. Hold for 5 seconds. If you need help maintaining balance while standing on one leg, place your hand on a wall or sturdy chair. Return your right foot to the floor, and lift the left knee. Complete 10 to 12 repetitions on each leg.

Seated Knee Raises

Sit up straight in a chair. Use your hip flexor to raise your right knee so your foot is 6 to 12 inches off the floor. Hold for 5 seconds. Lower your right foot back to the floor, and repeat with the left leg. Complete 10 to 12 repetitions on each leg.

Kneeling Lunge Stretch

With your right foot forward, move into a lunge position. Lower your left knee to rest on the floor. Your right knee should be directly over your right ankle. Bend your right knee as you shift your weight forward until you feel a stretch in your left hip flexor. Hold for 20 seconds. Shift your weight back to the starting position, and repeat twice before switching legs.

Breakfast Tostadas

Sun, 03 Sep 2023 05:12:39 GMT

This easy breakfast is just what you need to get you through a busy day. These flavorful egg white tostadas are low in fat and packed with protein. By skipping the cheese and topping them with fresh homemade salsa, you also reduce excess sodium.

Nutrition Facts

Serving Size 1 tostada

Amount Per Serving

106

Calories

% Daily Value*

Total Fat 0.9g

0%Saturated Fat 0g

Trans Fat 0g

Cholesterol 0mg

Sodium 138mg

Total Carbohydrate 17.5g

12%

Dietary Fiber 3.5g

Sugars 1.5g

Protein 6.9g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 tostadas

Preparation time: 10 minutes

Ingredients

4 corn tortillas
¼ cup diced tomato
¼ cup chopped cilantro
1 green onion, white and greens sliced
1 tbsp minced serrano pepper (optional)
1 tsp lime juice
1/8 tsp salt
½ cup no-salt-added kidney or black beans, smashed
4 egg whites, scrambled
¾ cup napa cabbage, thinly sliced

Preparation

Preheat the broiler and arrange the tortillas in a single layer on a baking sheet. Broil until they are crisp and begin to brown, about 5 minutes.
In a small dish, combine the tomato, cilantro, green onion and pepper. Add the lime juice and salt and stir to incorporate all ingredients. Set aside.
Assemble the tostadas by topping each tortilla with 1/8 cup of smashed beans and one scrambled egg white. Top each with an equal amount of the tomato salsa and the napa cabbage. Serve warm.

10 Tips for Losing the Last 10 lbs

Thu, 31 Aug 2023 18:13:01 GMT

As you lose weight, your body needs fewer calories to maintain the new you. This reduced need for calories makes losing the last 10 pounds especially hard. Try these tips to push through a plateau and reach your goal weight.

Move more throughout the day.

The calories burned by adding small bouts of movement to your day add up. Do everything you can to keep moving. Take a quick break from the computer, and walk a flight of stairs at the office. When watching television, do some push-ups or crunches during the commercials.

Cut out alcohol.

A glass of wine can halt weight loss, even if it fits into your calorie budget. When acetate from alcohol is available for energy, it becomes much more difficult for the body to burn fat. Try eliminating alcohol from your diet until you reach your goal weight.

Add a workout.

Consider adding an extra workout to your week to burn extra calories. If you can't squeeze in another walk or fitness class in the afternoon, wake up early and do a 15-minute circuit workout. Pick several exercises, such as jumping jacks, squat jumps, planks, front kicks, and bicycle crunches, and do each exercise for 30 seconds. Repeat the circuit until you have completed 15 minutes.

Change your exercise intensity.

A small change in your typical exercise intensity will boost calorie burn. If you walk for 30 minutes per day, add speed intervals. Walk very fast (like you are late for a flight) for 1 minute, and then recover by walking at your normal pace for 3 minutes. Continue this pattern for the entire workout. The same can be done with cardio machines, biking, or running. Adding a new route that includes hills is another way to increase intensity.

Challenge your strength.

Getting into a rut with strength training is easy, but muscles must be challenged with increased weight and new movement to strengthen and grow. You can increase the repetitions, add weight, or try new moves. Trade in weights and machines for challenging bodyweight exercises, such as side planks, plank push-ups, wall-sits, reverse lunges, and jump squats.

Alter your pattern.

Do you exercise in the mornings? Morning workouts are effective because you are less likely to skip out later in the day, but it's not the best time to exercise for everyone. Maybe you wake up sleepy and don’t push as hard as you would if you exercised in the afternoon or evening. Regardless of when you regularly work out, try switching to a different time of day to see how your body responds.

Refresh your snacks.

Limit your snacks to 200 calories or less, and ensure they balance protein, complex carbohydrates, and healthy fat. Add more fresh fruits and vegetables to your snacks. The water they contain will hydrate you, and the fiber will help you feel full longer.

Eat more fresh foods.

Does your diet consist of many packaged and pre-made foods? Even "diet" varieties can contain hidden salt and preservatives that make you retain water and feel bloated. Add more fresh foods to your meal plan. Changing your diet to include more fresh foods and fewer foods from a package may be the nutritional boost you need to get past those last 10 pounds.

Eat more often.

Have you given up on snacking between meals to cut calories? It might be time to add them back in. A well-balanced snack gives you energy and reduces hunger. That extra energy will help you push through tough workouts, and you will be less likely to overeat at meals.

Re-evaluate and recommit.

Weight loss can be a long journey, and minor distractions can easily knock you off track. Take time to assess your current situation. Maybe you are already within your healthy weight range and losing ten more pounds unneeded. If you decide you're exactly where you need to be, recommit to your new healthy habits, and focus on the important next step of maintaining your healthy weight.

Beginner Interval Training

Mon, 28 Aug 2023 13:04:46 GMT

Interval training is defined as a workout that changes the intensity of exercise at various intervals — typically with a difficult period followed by an easier recovery period. When applied to cardio workouts, interval training is a great way to add variety and crank up the calories burned. Plus, research shows interval training is the best way to improve your cardiorespiratory fitness.

Interval training is a great way to challenge your body in different ways because the varying intensity requires reliance on different muscles. This means you get a better overall body workout.

You can add intervals to any workout by alternating lower-intensity intervals, also known as recovery periods, with higher-intensity work intervals. The length and intensity of each bout can be tailored to meet your individual needs and training goals. An example would be 30 seconds to 2 minutes of higher-intensity intervals, alternating with 2 to 5 minutes of lower-intensity intervals.

If you are new to interval training, these tips will help you get started:

The more intense the work interval, the longer you'll need to recover.
The work intervals do not need to be at the same intensity. Likewise, the recovery periods can also alternate intensity and duration.
There are various ways to crank up the intensity of the work interval. For instance, if you are jogging, you can either increase your speed or incline.
Remember to start slowly and work from your current fitness level. If you are a walker, start by eyeing an object in the distance, such as a telephone pole. Then power walk to the object with good form. Return to your normal pace until your heart rate returns to your target range. Repeat this process throughout your walk.
As your fitness level increases, adjust the difficulty of your session by either increasing the length or intensity of the work interval or decreasing the time of the rest interval.

Interval training can be as simple or as complicated as you wish to make it. Whether swimming, bicycling, rowing, dancing, or circuit training, intervals can enhance the quality and reduce the monotony of any exercise session.

Grilled Romaine Salad

Sat, 26 Aug 2023 15:10:52 GMT

Grilling romaine lettuce is a great way to make summer salads more creative while keeping them nutritious and low in calories. This is a quick and easy side dish you can add to the menu any time you are grilling.

Nutrition Facts

Serving Size ¹/₄ recipe

Amount Per Serving

Calories

% Daily Value*

Total Fat 1g

0%Saturated Fat 0g

Trans Fat 0g

Cholesterol 1mg

Sodium 100mg

Total Carbohydrate 3.6g

Dietary Fiber 0.8g

Sugars 2.2g

Protein 1.4g

Vitamin C 33%Vitamin A 31%

Iron 4%Calcium 4%

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 10 minutes

Grilling time: 5 minutes

Ingredients

3 tbsp fresh lemon juice
2 tbsp non-fat plain Greek yogurt
1 tbsp olive oil mayonnaise or low-fat mayonnaise
2 tbsp chopped fresh dill
1 tbsp chopped fresh chives
1/8 tsp garlic powder
1/8 tsp fine ground sea salt
1 large head of romaine lettuce
Optional toppings: croutons, shaved Parmesan cheese

Directions

Add the lemon juice, yogurt, and mayonnaise to the cup of a single-serving blender or small food processor. Pulse for 10 to 15 seconds until blended. Add the dill, chives, garlic powder, and salt. Pulse again until all ingredients are mixed into a smooth dressing.
Place the head of lettuce on a grill that has been heated to 375 to 400 degrees Fahrenheit. Use tongs to continually flip the lettuce to get even wilting on all sides. Grill for 3 to 5 minutes until the outer leaves have wilted and show signs of blackening.
Transfer the head of lettuce to a cutting board. Remove the stem end and chop the leaves into bite-size pieces. The outer leaves will be warm and wilted, and the inner leaves will still be crisp and cool.
Put the lettuce in a large bowl. Pour in the dressing and toss with tongs until all the lettuce is evenly coated in the dressing. Serve with croutons and shaved Parmesan, if desired.

6 Steps to Improve Body Image and Self-esteem

Tue, 22 Aug 2023 17:23:30 GMT

A poor body image can make you miserable and even prevent you from meeting your fitness goals. Follow these steps to maximize your chances of success by incorporating self-love and self-respect into your health journey.

Step 1

Start by recognizing that the only opinion that matters is your opinion. Self-respect originates from the self — not from others.

Step 2

Break the vicious cycle of yo-yo dieting. To do this, you first need to recognize the cycle, which typically follows this pattern:

You have feelings of inadequacy and discontentment with your body.
You start a crash diet in an attempt to lose weight.
You are not able to maintain the unrealistic requirements of your crash diet.
You regain the weight that you lost (and oftentimes surpass your original body weight).
Your feelings of inadequacy and discontentment with your body are worse than when you started.

Sound familiar?

You can avoid this trap by refusing to crash diet. They are not sustainable, and they do nothing to teach you healthy habits. Instead, try converting your existing lifestyle into a healthy one. Luckily, you are already on the right path by using MyFoodDiary.

Step 3

Chronic dieters commonly bash themselves with negative self-talk. Try replacing this harmful habit with positive affirmations, which focus on your positive characteristics and provide a gateway to improving self-love.

Take a few minutes at the beginning of each day to stand in front of a mirror and speak your positive affirmations out loud. You will probably feel a little silly, but research has shown this approach is effective. Affirmations should use words and phrases like respect, cherish, care, love, dignity, beautiful, treasure, worth it, happiness, confidence, health, acceptance, and responsibility.

Example

I am beautiful, and I deserve happiness. I respect and cherish my body and its amazing functions. I love and care for myself at all times.

Repeat your affirmations throughout the day, especially when you recognize negative self-talk creeping into your mind.

Step 4

Start journaling your thoughts and feelings. You do not need to write about anything specific — just write at least three paragraphs daily. This practice can help you identify negative self-talk and challenge it. Always end your journal entry with a positive affirmation.

Step 5

Be patient and gentle with yourself. Allow yourself time to decompress every day. Remind yourself that your appearance is only a small part of who you are. Explore your interests and talents, and experience life through these channels. Always view diet and exercise as ways to care for your body — not as punishing methods to lose weight.

Step 6

If you continue to struggle with your self-image, consider finding a therapist to help you work through these issues. Hearing an objective person challenge your self-defeating beliefs can be helpful.

Seasonal Changes that Cause Weight Gain

Tue, 22 Aug 2023 14:44:58 GMT

As seasons change, you may notice a change in your eating and exercise habits. While some of these changes are positive, others can hurt your choices and lead to unwanted weight gain.

Summer

Summer is a season of fresh, nutritious foods, but a few things may work against your healthy intentions. Backyard barbecues can tempt you with high-calorie burgers, hot dogs, chips, and ice cream. Local fairs and festivals offer deep-fried foods and high-sugar desserts. It can be difficult to pass up these once-a-year treats.

Summer can also make it harder to stick to your workouts. Hot temperatures and humidity can leave you feeling lethargic and make it unsafe to exercise outside.

What to do: Be selective about the foods you eat. Choose only true treats, and take the time to savor them. Make a plan for workouts at home or consider a temporary gym membership so you don’t abandon your workouts due to a hot day.

Autumn

Autumn brings cooler temperatures ideal for outdoor activities such as hiking and biking. Unfortunately, it is also a busy time of year for families. As you adjust to the back-to-school season, you may feel overwhelmed with little time to be active. The extra stress can lead to emotional eating, little exercise, and poor nutrition.

What to do: Find healthy ways to control stress and make those activities a priority. Even 10 minutes of meditation or yoga each morning can set the tone for a healthier day. Get outside when you can. Being in nature is calming and relaxing, which also reduces stress.

Winter

When winter hits, you may find yourself craving high-carbohydrate comfort foods. With fewer fresh foods available, you may fall into a rut with food choices and be tempted by unhealthy comfort foods. As the weeks move into the holiday season, temptations for unhealthy food grow, and stress can increase emotional eating. Additionally, shorter days and cold temperatures make squeezing in your workouts more challenging.

What to do: Don’t let the holiday season sneak up on you. Make a plan and apply it as early as October. Choose when to stick to healthy eating and what is worth a splurge. Plan for a busy schedule and how you will adjust your workouts. Find ways to make your favorite comfort foods healthier by incorporating more vegetables and fewer heavy creams and sauces.

Spring

After three months of sticking to your New Year’s resolutions, it may be tempting to give up, especially if you don’t see the changes you expected. Heading into spring feeling discouraged may prevent you from taking advantage of outdoor workouts and seasonal fresh foods and cause you to return to old habits.

What to do: Reevaluate your resolutions. Check your progress, and if you aren’t where you want to be, determine if your goals are on track. Perhaps you are expecting too many changes too soon, or you are forcing yourself to do an activity you don’t enjoy. If your goals are no longer working, set new ones. Consider changing your exercise routine and eating plan to keep things interesting and exciting.

Chickpea Salad with Tomatoes

Fri, 18 Aug 2023 21:41:16 GMT

This salad makes a side dish that is full of protein and fiber. The chickpeas and vitamin-rich tomatoes are tossed in a light tahini, lemon juice, and dill dressing. Use this recipe to make a healthy contribution to your next picnic or potluck.

Nutrition Facts

Serving Size ¹/₆ recipe

Amount Per Serving

132

Calories

% Daily Value*

Total Fat 0.8g

0%Saturated Fat 0g

Trans Fat 0g

Cholesterol 0mg

Sodium 162mg

Total Carbohydrate 26.6g

31%

Dietary Fiber 8.8g

Sugars 1.7g

Protein 7.7g

Vitamin C 30%Vitamin A 9%

Iron 10%Calcium 6%

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 6 servings

Preparation time: 15 minutes

Ingredients

2 (15.5 oz.) cans of low-sodium chickpeas, rinsed and drained
1 ½ cups quartered cherry or grape tomatoes
2 green onions, sliced
4 tsp fresh lemon juice
1 tsp tahini
1 tsp hot sauce
1 tsp chopped fresh dill
1/8 tsp garlic powder
1/8 tsp ground black pepper

Directions

Place the chickpeas in a large bowl. Add the tomatoes and green onions.
In a small bowl, whisk together the lemon juice, tahini, and hot sauce until smooth. Stir in the dill, garlic powder, and black pepper.
Pour the dressing over the salad and stir well. Serve chilled or at room temperature.

10 Herbs that Flavor Food and Improve Health

Wed, 16 Aug 2023 16:40:17 GMT

Herbs contain nutrients that improve health in unique ways. Some provide the anti-inflammatory benefits of aspirin, while others have the power to fight unhealthy bacteria. Start adding these herbs to your recipes today!

Basil

When you take a dose of ibuprofen or aspirin, these medicines block an enzyme to reduce inflammation. Research shows that the oils in basil can block these same enzymes. Basil also provides vitamin K, vitamin A, iron, and calcium.

Uses: Top pizza with fresh basil leaves before baking, add them to sandwiches, or thinly slice the leaves and sprinkle them over fresh tomato slices with salt and pepper.

Cilantro

Cilantro, also known as coriander, is a common ingredient in Mexican cuisine. Its bright green leaves and seeds are anti-bacterial. Research suggests that cilantro contains a compound that kills salmonella, a major cause of foodborne illness.

Uses: Add fresh cilantro leaves to salsa, tacos, dips, salads, and noodles.

Chives

With its pungent flavor, it is no surprise that chives come from the same group of allium vegetables and herbs as onions and garlic. They contain compounds that act as antioxidants, which can reduce cancer risks.

Uses: Add chopped chives to scrambled egg whites, pasta salads, potato salads, or to Greek yogurt for a vegetable dip.

Dill

Dill has antibacterial properties similar to those associated with garlic. It can also help protect against free radicals and the carcinogens found in grill smoke. This makes dill an ideal herb to pair with grilled foods.

Uses: Sprinkle chopped dill over fish, beef, or sautéed vegetables. It can be used in omelets or stirred into cucumber and tuna salads.

Mint

Mint is best known for its ability to soothe the digestive system, making it helpful for gastrointestinal disorders, such as irritable bowel syndrome. It also provides manganese, vitamin A, and vitamin C.

Uses: Add chopped mint to fruit salad, or drop a few leaves into your favorite berry smoothies. It also makes a good seasoning for beef and lamb.

Oregano

Oregano has the highest antioxidant content of herbs and even surpasses many fruits and vegetables. One analysis showed it contains four times the amount of antioxidants in blueberries.

Uses: Add oregano to homemade marinara sauce or tomato soup. Sprinkle minced leaves over pizza, and simmer bundles of oregano stems in soups and stews.

Parsley

Nutritious parsley should be added to your food, not just your plate as a garnish. Parsley provides vitamin A, vitamin C, and folic acid. Similar to dill, parsley’s antioxidant activity may fight against carcinogens, such as those in grill smoke.

Uses: Stir chopped parsley into salads. Mix it into ground beef before making hamburgers, or sprinkle it on soups and stews before serving.

Rosemary

Rosemary is high in antioxidant activity, not far behind oregano. Several studies show that it can also fight the pathogens that cause foodborne illness, such as Listeria.

Uses: Add chopped rosemary leaves to marinades, or sprinkle on vegetables before roasting. Simmer stems of rosemary leaves in soups and stews.

Sage

The oils in sage have been found to reduce inflammation, which is common in those with rheumatoid arthritis and asthma. It is also rich in vitamin K, an important vitamin for bone health.

Uses: Add finely chopped sage to chicken salad or tomato sauce. Add a few sage leaves to fish and grilled vegetables.

Thyme

Thyme is both anti-microbial and rich in antioxidants. Its oils protect against microbes on fresh foods like lettuce. Thyme is also rich in iron, manganese, and vitamin K.

Uses: Add thyme leaves to marinades, salad dressings, pasta sauces, roasted vegetables, and beans.

4 Ways Exercise Reduces Stress and Improves Mood

Mon, 14 Aug 2023 16:18:55 GMT

From a change in brain biochemistry to an increase in self-confidence, regular exercise impacts the mind as much as the body. Here are four ways your workouts reduce stress and improve your mood.

Happiness hormones

Serotonin is a neurotransmitter that improves mood, and its function is increased when you exercise. Physical activity also stimulates the release of endorphins, hormones that reduce feelings of pain and increase feelings of pleasure. Due to its power to increase these pleasure hormones, regular exercise is considered an effective treatment for mild to moderate depression.

Improved sleep

According to sleep medicine expert Dr. Virgil Wooten, 20-30 minutes of aerobic exercise will increase your body temperature for 4 to 5 hours, but it will then drop to a lower level than if you hadn’t exercised. This drop in temperature promotes restful sleep, which can improve your mood and reduce stress.

Alone time

With so much emphasis placed on the necessity of a workout partner for motivation, the benefits of exercising alone are often overlooked. Taking a break from conversation allows you to reflect and organize your thoughts. A quiet workout reduces stress and leaves you feeling mentally refreshed.

Sense of accomplishment

Finishing a 10K or completing an exercise class improves your self-esteem and gives you a more positive outlook. Your sense of accomplishment increases self-efficacy, which is the belief in your ability to accomplish a task. As your self-esteem and self-efficacy build, your positive view of exercise, and the motivation to stick with it, will improve.

Grilled Cilantro Orange Fish Kebabs with Summer Squash

Fri, 11 Aug 2023 13:57:40 GMT

Grilled kebabs allow you to simultaneously cook lean protein and fresh vegetables for a quick and convenient meal. This version combines firm white fish with summer squash for a light, healthy dinner option perfect for warmer weather.

Tip: Pacific rockfish was used in this recipe, but Pacific halibut or another firm white fish can be substituted.

Nutrition Facts

Serving Size 1 skewer

Amount Per Serving

156

Calories

% Daily Value*

Total Fat 4.8g

4%Saturated Fat 0.9g

Trans Fat 0g

13%

Cholesterol 40mg

Sodium 214mg

Total Carbohydrate 5.4g

Dietary Fiber 0.8g

Sugars 3.1g

Protein 22.1g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 to 6 servings

Preparation time: 30 minutes

Grilling time: 15 minutes

Ingredients

Fish

½ cup fresh squeezed orange juice
¼ cup chopped fresh cilantro
3 cloves garlic, grated
1 tbsp olive oil
¼ tsp salt
1/8 tsp ground black pepper
1.5 lbs. firm white fish, cut into 24 large pieces

Squash

2 medium zucchini, cut into 12 large pieces
1 tsp olive oil
1/8 tsp salt
1/8 tsp ground black pepper
6 grill skewers or wood skewers (pre-soaked)

Directions

Fish Prep In a medium bowl, whisk the orange juice, cilantro, garlic, one tablespoon olive oil, 1/4 teaspoon salt, and 1/8 teaspoon ground black pepper. Add the fish pieces and stir to coat. Let marinate for 15 minutes.
Squash Prep Place the zucchini in a large bowl. Add one teaspoon of olive oil, 1/8 teaspoon of salt, and 1/8 teaspoon of ground black pepper. Stir to coat the zucchini with oil and seasonings.
Preheat the grill to medium-high (about 400 degrees Fahrenheit). Prepare the kebabs by sliding on one piece of zucchini, four pieces of fish, and a second piece of zucchini for each skewer.
Brush the grill grate with olive oil. Grill the kebabs for 4 to 6 minutes, flip, and grill for 4 to 6 additional minutes until the fish flakes and the vegetables are tender.

Additional Resources

How to Choose Healthy Fish
Seafood Watch — Monterey Bay Aquarium's guide to sustainable seafood.

Recognizing Hunger Signals

Wed, 09 Aug 2023 20:45:04 GMT

Chronic dieting can result in a numbing of hunger signals and an inability to recognize fullness. If you don't respond to hunger knocking on that internal door, eventually, it will stop knocking. Eating then occurs in response to stimuli other than true hunger, and that's when the troubles begin — often resulting in emotional eating and rebound binges.

With a bit of attention to the task, you can re-train yourself to recognize and respond appropriately to hunger and fullness signals. Hunger should be embraced and treated as a valued communication with your body — not something to be feared. Listening to your body and caring for its needs are critical steps in learning to love and care for yourself.

The first step in recognizing hunger signals and eating intuitively is to be present in the moment. This is difficult in our current society, where we constantly look to the next task before finishing the prior one. Taking the time to slow down will provide you with many health benefits. Realize that it is normal for hunger to occur 3 to 5 hours after eating. Start familiarizing yourself with the different levels of hunger and the individual signals your body sends you at various stages.

Initiate this process by listening. Check in with your body throughout the day and rate your hunger. A common way to rate hunger is on a 1-to-10 scale, with 1 equivalent to starving and 10 being extreme fullness.

Ideally, you want to initiate a meal when you are hungry but not completely famished (a scale rating of about 3) and finish a meal when you are in a state of fullness but not completely stuffed (a scale rating of approximately 6).

0 = Starving, famished, headache
3 = Need to eat something, hunger pangs
5 = Comfortable, lightness about you
6 = Somewhat full, satisfied, and content
8 = Overfull, need to loosen clothing, must sit for awhile
10 = Nauseated, vow to never eat this much again

It takes a while for the signal of stomach fullness to reach the satiety centers in the brain, so it is a good idea to stop eating before you feel full. In other words, if you stop eating at a rating of about 6, you will ultimately end up at a fullness rating of about 7 shortly following the meal.

It may be helpful to associate numbers on the rating scale with situations in the past. For instance, if you have ever fasted, remember how it felt to be truly hungry and correlate that empty, rumbling feeling in your stomach with a rating of 1.

On the opposite end of the spectrum, recall a time when you've overeaten, maybe a Thanksgiving dinner, and correlate a number 10 with the feelings of overeating. Likewise, remember a time when you thoroughly enjoyed a fantastic meal and were able to stop eating when you had met your hunger needs. Remember how comfortable and satisfied you felt and assign this feeling with a 6 on the scale.

Although individual differences exist, the list below can provide some common hunger symptoms:

Feeling of emptiness in stomach
Gurgling, rumbling, or growling in the stomach
Dizziness, faintness, or light-headedness
Headache
Irritability, easily agitated
Lack of concentration
Nausea

After a while, you can identify patterns in your hunger symptoms and correlate them with how often and how much you've eaten at your last meal. It may take some time for you to get comfortable with identifying normal levels of hunger and to recognize the pattern of eating that is best suited to you. Be patient with yourself and your body.

9 Hidden Benefits of Healthy Eating

Tue, 08 Aug 2023 13:08:01 GMT

Nutritious foods improve health and promote weight loss, but the benefits don’t stop there. Here are nine hidden perks of healthy eating that don't always get the attention they deserve.

Healthy smile.

When it comes to your smile, the benefit of healthy food goes beyond strengthening teeth. Yogurt contains microorganisms that may help fight the bacteria that cause bad breath, plaque, and gum disease. High-fiber fruits and vegetables that require lots of chewing stimulate saliva with antimicrobials that also reduce mouth bacteria. Harvard researchers have also found that fish rich in omega-3 fatty acids may reduce rates of gum disease due to reduced inflammation.

Fewer wrinkles.

Foods with high water content, such as fruits and vegetables, moisturize the skin and keep you hydrated. They also contain antioxidants to protect against cell damage for younger-looking skin. Omega-3 fatty acids found in fish, such as salmon, nourish the skin and may help reduce the appearance of wrinkles.

Less stress.

Omega-3 fatty acids protect against spikes in stress hormones, such as cortisol. Vitamin C has been shown to reduce these hormones while protecting the immune system. Magnesium, found in nuts and spinach, helps keep stress manageable. Black tea has been shown to reduce cortisol, making it easier to recover after stressful events.

Flatter belly.

Sodium, carbonation, constipation, and excess air (due to eating too fast) can all lead to a bloated belly. A healthy diet that limits sodium and high-sugar carbonated drinks promotes a flatter stomach. High-fiber foods (such as fruits, vegetables, and whole grains) reduce constipation.

Improved mood.

Carbohydrate-rich foods are associated with increased serotonin, a brain chemical linked to improved mood. Complex carbohydrates, such as whole grains, are healthier choices because they also stabilize blood sugar levels. Healthy foods that contain tryptophan (such as turkey, yogurt, and fish) are associated with improved mood because the body converts tryptophan into serotonin.

Fewer cravings.

Spikes and rapid drops in blood sugar can result in unhealthy food cravings. Complex carbohydrates and lean proteins help to stabilize blood sugar to prevent these rapid changes. As your diet becomes balanced with nutritious foods, you will find that intense cravings for unhealthy food lessen over time.

Increased knowledge.

Healthy eating requires education. You learn what foods are nutritious, how to select the best quality product, and how to prepare it. Your knowledge will increase as you learn more about healthy eating and incorporate new foods into your diet.

Less picky.

One of the top tips for encouraging children to eat healthy foods is to offer a variety. This same method works for adults. Don’t limit yourself to two vegetables and give up when you don’t like them. Try new ingredients regularly and explore international cuisines. The more you experiment with healthy eating, the greater your willingness to try new things.

Better employee.

Healthy foods boost your brain power, increasing productivity at the office. Leafy greens contain antioxidants that protect brain cells from damage-causing cognitive decline. Omega-3 fatty acids are associated with improved concentration and mental alertness. The better your focus and attitude, the more effective you will be at work.

Salmon Tacos with Red Cabbage Dill Slaw

Sat, 05 Aug 2023 15:41:43 GMT

Salmon supplies lean protein and heart-healthy omega-3 fatty acids in these fish tacos. Each is topped with a crunchy slaw made with antioxidant-rich red cabbage lightly dressed and flavored with fresh dill.

Nutrition Facts

Serving Size 2 tacos

Amount Per Serving

304

Calories

% Daily Value*

16%

Total Fat 10.2g

8%Saturated Fat 1.6g

Trans Fat 0g

27%

Cholesterol 80mg

Sodium 208mg

Total Carbohydrate 21.8g

11%

Dietary Fiber 3.2g

Sugars 2.5g

Protein 31.8g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 20 minutes

Ingredients

2 cups thinly-sliced red cabbage
1 tsp chopped fresh dill
1 tsp fresh lemon juice
1 tsp red wine vinegar
¼ tsp sugar
¼ tsp garlic powder
1/8 tsp salt
Pinch ground black pepper
1 lb. grilled or broiled salmon
8 small corn tortillas, warm
4 tbsp fat-free plain Greek yogurt (optional)
3 green onions, sliced

Directions

Combine the cabbage and dill in a medium bowl. Add the lemon juice, red wine vinegar, sugar, garlic powder, salt, and pepper. Toss well to combine all ingredients.
Use a fork and knife to flake or chop the salmon. Top each tortilla with 2 ounces of salmon. Add an equal amount of purple cabbage to each taco. Add ½ tablespoon of Greek yogurt (if using) and garnish each with an equal amount of sliced green onions before serving.

Summer Treats Under 200 Calories

Wed, 02 Aug 2023 12:37:18 GMT

A healthy lifestyle doesn’t mean giving up treats entirely. Here are a few ideas for treating yourself this summer.

Cinnamon chips and fruit salsa

Cinnamon chips with homemade fruit salsa can satisfy your sweet tooth. For the salsa, combine ¾ cup of your favorite diced fruits. When made with ¼ cup of strawberries, ¼ cup of peaches, and ¼ of a pineapple and served with 8 Trader Joe’s Cinnamon Sugar Pita Chips, this dessert totals 176 calories.

S’mores

There is no reason to deprive yourself of dessert at the campfire. A S’more made with a graham cracker sheet, a ¼ of a Hershey’s Milk Chocolate candy bar, and one large marshmallow has only 143 calories.

Ice cream

Summer is the season for ice cream. Practice portion control, and enjoy a rich, creamy treat without getting off track. A ½ cup of Breyer’s All Natural Rocky Road ice cream contains 150 calories. Serve it in a cake cone and add only 25 calories more.

Sorbet

Choose sorbet instead of ice cream to reduce the fat in your frozen treat. A ½ cup of Häagen-Dazs Mango Sorbet will cool you off for only 120 calories.

Angel Food Cake with berries

Celebrate the season with fresh berries. Turn it into a treat by adding cake and whipped cream! One serving (28 grams) of store-bought angel food cake topped with a 1/2 cup of fresh raspberries and two tablespoons of canned whipped cream has 120 calories.

Yogurt pops

It’s simple to make your own frozen treat with only 136 calories. Purée a half cup of low-fat vanilla yogurt and a half cup of blueberries in a small food processor or blender. Pour the mixture into a paper cup with a popsicle stick, and freeze. Thaw slightly and peel away the cup before serving.

Swimming and Hunger

Mon, 31 Jul 2023 14:33:04 GMT

Swimming is a great low-impact cardiovascular exercise. If you swim and feel an increase in hunger a few hours after your workout, you are not alone. Research shows that swimming can increase appetite.

While the exact reason swimming causes hunger isn’t apparent, some research suggests it is due to body temperature. The pool's cool water can decrease body temperature and constrict blood vessels in the skin, which can influence the action of hormones that control appetite.

Here are a few things you can do to control your appetite and stay on track to reach your fitness goals:

Keep track of your hunger. Make notes when you feel hungry throughout the day and compare your non-swimming days to the days you work out in the pool. This will help you identify how swimming is influencing your appetite.
Warm up after your workout. Raising your body temperature after swimming may help decrease the effects of cold water on your appetite. Put on warm clothes, take a short walk, or plan to do your strength training or more cardio following your time in the pool.
Plan a healthy snack. Help avoid unexpected hunger and plan to have a healthy snack about 30 minutes after your workout. Eat a balance of carbohydrates and protein, such as bananas with peanut butter, yogurt with fresh fruit, or a low-sugar energy bar.
Eat more often. On the days you swim, spread out your meals and snacks to refuel the body every few hours.
Stay hydrated. When you stay cool in the water during a workout, it is easy to overlook your hydration needs. When thirst kicks in later, it’s possible to mistake it for hunger. Continue to drink fluids regularly before, during, and after your workout.

Grilled Plums with Cinnamon Honey Yogurt

Fri, 28 Jul 2023 06:52:34 GMT

Seasonal fruit turns into a delicious dessert when warmed by the grill and topped with sweet yogurt. If you don’t own a grill, you can broil the plums for a few minutes to get similar results.

Nutrition Facts

Serving Size ¹/₄ recipe

Amount Per Serving

Calories

% Daily Value*

Total Fat 0.8g

2%Saturated Fat 0.4g

Trans Fat 0g

Cholesterol 2mg

Sodium 10mg

Total Carbohydrate 13.1g

Dietary Fiber 1g

Sugars 12g

Protein 3.3g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 5 minutes

Grilling time: 3 minutes

Ingredients

½ cup low-fat plain Greek yogurt
1 tbsp honey
¼ tsp ground cinnamon
4 plums, halved and pits removed

Directions

In a small bowl, stir together the yogurt, honey, and cinnamon until smooth.
Place the plums, cut side down, on a hot grill. Grill for 2 to 3 minutes, just until warmed through.
Serve the plums cut side up and top each half with ½ tablespoon of yogurt.

Upper Back Exercises without Machines

Fri, 28 Jul 2023 06:52:12 GMT

Standing Reverse Fly

Stand with your feet hip-width apart. Bend forward at the waist until your upper body is parallel to the floor. Extend your arms towards the floor, palms facing each other. Contract your upper back muscles as you raise your arms out to the side until they are parallel to the floor. Lower to the starting position and repeat. This exercise can be done with or without free weights.

Inchworm

From a standing position, bend over and touch the floor. Keep your feet stationary as you walk your hands out in front of you until your body is in a plank position. Hold for 3 seconds, then walk your hands back to the starting position. Try to keep your legs straight as you walk your hands out and back in.

Cobra

Lie on your stomach and place your hands on the floor just above your rib cage. Slowly push your hands into the floor, and raise your upper body until your elbows are at a 90-degree angle. Your knees should still be touching the floor. Hold for 3 seconds before lowering to the starting position.

Superman with a Press

Lie on your stomach with your hands resting on the floor near your shoulders. Lift your upper body off the floor about 6 inches while keeping your lower body on the ground. Hold for 2 seconds, and then extend your arms in front of you (like Superman). Return your arms to the starting position. Lower the upper body back to the ground.

Health Benefits of Melons

Mon, 24 Jul 2023 20:29:25 GMT

Low in calories

You can fill up on sweet summer melon without blowing your daily calorie budget. One cup of diced honeydew melon contains 61 calories, a cup of cantaloupe cubes has 54 calories, and diced watermelon has only 45 calories per cup. Melon is also nutrient-dense. While low in calories, it provides valuable fiber, vitamins, and minerals.

Satisfies a sweet tooth

The sweetness of ripened melon can help satisfy your sweet tooth with natural sugars. While you will avoid the added sugars and empty calories of a typical dessert, the natural sugars can still cause a spike in blood sugar. Pair your melon with protein and fiber to control hunger.

Full of phytonutrients

The orange flesh of the cantaloupe provides antioxidants and anti-inflammatory nutrients, including beta-carotene and lutein. Honeydew melon is full of the antioxidant vitamin C. The vitamin C in melons is especially valuable because the fruit is often eaten fresh, so the nutrient is not destroyed during cooking. Watermelon is high in the cancer-fighting phytonutrient lycopene. An amino acid in watermelons, called citrulline, may also positively impact cardiovascular health.

High in water content

Water accounts for over 90 percent of a watermelon’s mass, so it can help keep you hydrated. The high water content also keeps you feeling full and satisfied.

Whole Grain Fig and Coconut Trail Mix

Mon, 24 Jul 2023 20:28:56 GMT

Trail mix makes a quick and healthy snack, but many packaged varieties are loaded with excess sugar and sodium. This version uses unsalted nuts, unsweetened dried fruit, whole grain cereal, and a few dark chocolate chips for a satisfying snack that is easy to pack for busy afternoons or weekend hikes.

Nutrition Facts

Serving Size ¹/₄ cup

Amount Per Serving

Calories

% Daily Value*

Total Fat 3g

9%Saturated Fat 1.8g

Trans Fat 0g

Cholesterol 0mg

Sodium 1mg

Total Carbohydrate 7.1g

Dietary Fiber 1.1g

Sugars 3g

Protein 1.1g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 14 servings

Preparation time: 5 minutes

Ingredients

3 cups puffed whole grain cereal (such as puffed kamut)
¼ cup raw cashew pieces
¼ cup unsweetened coconut flakes
¼ cup dark chocolate chips
¼ cup halved and sliced dried figs (about 6 figs)
¼ tsp ground cinnamon

Directions

Add the cereal, cashews, coconut, chocolate chips, and figs to a medium bowl. Stir to mix all ingredients.
Sprinkle the cinnamon over the trail mix and toss to coat all ingredients. Store in an airtight container for up to three days.

Control Hunger When You Increase Exercise

Wed, 19 Jul 2023 11:28:08 GMT

Many people experience an increase in appetite when training for events that require long, intense exercise sessions. Adequately fueling your body for the activity is essential, but increased hunger makes it easy to overconsume calories.

Stick with healthy foods.

Don’t use your increase in exercise as a way to justify filling up on junk foods. Your body needs to replenish the nutrients used during exercise. Healthy foods will aid in your recovery and help support your immune system. Choose nutrient-dense foods with fiber and protein to stay full and satisfied.

Plan your snacks.

Take note of when you feel hungry and how that relates to your exercise time. Do morning workouts leave you famished in the afternoons? Plan your snacks accordingly.

Know your goals.

An increase in exercise increases your calorie needs. You might be hungry because you truly need more food. Determine if your training goal is to maintain weight or lose weight. Use MyFoodDiary to determine your caloric needs based on your new level of activity, then add nutritious foods to your meals and snacks to help reach your weight goals.

Recognize true hunger.

Identify your hunger cues correctly. Intense training programs commonly cause disruptions in your sleep and stress levels. This can lead to a change in hormones that trigger hunger, cravings, and emotional eating. Dehydration is also often mistaken for hunger.

Stop when you feel full.

After a long run or bike ride, you might feel you’ve earned a large meal, but you still need to eat mindfully, and stop eating when you start to feel full.

4 Ways to Reduce Stress

Tue, 18 Jul 2023 14:02:33 GMT

When craving food or alcohol because of a stressful situation, take a few minutes to relax, gather your thoughts, and reflect on your fitness goals.

Go for a walk

Walking provides a simple way to take a mental break, and the physical activity eases tension. While all exercise has benefits, an outdoor walk in a quiet setting will be the most effective for gathering your thoughts. Choose a route through a park or quiet neighborhood free of traffic noise and other distractions. Bring your focus to how good it feels to get moving and the peacefulness of your environment.

Repeat a word or phrase

While sitting quietly, think of a positive word or phrase. Close your eyes, breathe deeply, and repeat the positive affirmation in your head. Sitting quietly and reflecting on something positive can help ease stress in as little as five minutes.

Use guided meditation

If your thoughts tend to wander while meditating, listening to guiding words can be helpful. Guided meditations offer cues to help you refocus your thoughts and get the most from your meditation time. You can find guided meditations on YouTube, podcasts, smartphone apps, and community classes.

Muscle relaxation

Try a body scan to ease tension throughout your body. Start by tensing the muscles in your feet and then exhaling slowly as you relax the muscles. Repeat this process as you work your way up the muscle groups in your body.

Grilled Lemon Parmesan Zucchini

Sat, 15 Jul 2023 02:57:40 GMT

Zucchini is rich in antioxidants and fiber. In this recipe, the zucchini takes on a smoky flavor that pairs perfectly with your cookout favorites.

Nutrition Facts

Serving Size ¹/₄ recipe

Amount Per Serving

Calories

% Daily Value*

Total Fat 3.8g

4%Saturated Fat 0.7g

Trans Fat 0g

Cholesterol 1mg

Sodium 92mg

Total Carbohydrate 6.4g

Dietary Fiber 1.5g

Sugars 3.1g

Protein 2g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 10 minutes

Grilling time: 15 minutes

Ingredients

1 ½ lbs. zucchini
1 tbsp olive oil
2 tbsp freshly grated Parmesan cheese
2 tsp fresh lemon juice
1 tsp lemon zest
1/8 tsp salt
1/8 tsp ground black pepper

Directions

Trim the ends of the zucchini. Cut horizontally into 1/4 to 1/2 inch thick slices. Drizzle the slices with the olive oil and toss to coat evenly.
Grill the zucchini over medium-high, direct heat for 6 to 7 minutes on each side or until browned and tender.
While the zucchini cooks, add the Parmesan cheese, lemon juice, lemon zest, salt, and pepper to a medium bowl.
Remove the zucchini from the grill, place on a cutting board, and chop into bite-size pieces. Add the zucchini to the bowl and toss to coat. Serve warm or at room temperature.

Tips for Dehydrating Food

Wed, 12 Jul 2023 18:59:14 GMT

Dehydrated foods can make a healthy and convenient snack that does not require refrigeration. By making your own, you can reduce the sugar, sodium, and fat often added to the dried foods at the store.

Completely dehydrating foods can prevent spoiling by limiting bacteria and mold growth.
Typically, vegetables become brittle, and fruits and meats become chewy.
Foods can be dried in the oven or a food dehydrator. The drying method should include a warm temperature (140 degrees Fahrenheit), low humidity, and air circulation.
Ovens must be able to reach 140 degrees. It will take most foods twice as long to dehydrate in an oven versus a dehydrator.
Peeled, thinly-sliced fruits and vegetables dry the quickest. Make sure all pieces are the same size for even drying. Smaller fruits and vegetables, like berries and peas, can be dried whole.
When puréed, fruits can be spread over parchment paper, dehydrated, and cut into pieces for fruit leather.
Let dehydrated foods cool completely. Store in airtight containers.
Fruits that dehydrate well include apples, apricots, bananas, berries, cherries, figs, grapes, peaches, pears, and persimmons.
Vegetables that dehydrate well include asparagus, green beans, beets, carrots, corn, kale, peas, peppers, and tomatoes.
Thin strips of lean meat and fish make the best jerky. Excess fat in meats can cause the jerky to spoil.

Additional Reading

University of Georgia Cooperative Extension Service - Drying Fruits and Vegetables

Stay Focused During Your Workout

Tue, 11 Jul 2023 06:19:02 GMT

Staying focused during your workout is a way to practice mindful exercise. Mindfulness allows you to concentrate by removing distractions that cause you to waste time. The result is a more effective and safe workout. If you struggle with staying on task at the gym, try these methods to increase focus and improve results.

Add intervals

Intervals can be incorporated into any workout. During interval exercise, you push yourself hard for a set amount of time and then reduce the intensity for a recovery period. For example, warm up for 5 minutes on a stationary bike and then increase your cadence for 2 minutes. Slow your cadence and recover for 1 minute. Continue to repeat these intervals for your entire workout. Instead of increasing the speed, you can also increase the resistance or do a combination of both. Concentrating on your intensity and the timing of each interval puts the focus on your exercise performance.

Incorporate supersets

Supersets are exercise sets that are done one right after the other without taking a rest. Supersets can be used in various ways, but one example is doing a set of one exercise and then moving on to an exercise for the opposing muscle group without taking a break. For example, performing a quadricep extension followed by a hamstring curl.

Supersets challenge your muscles, keep your focus on the exercise, and reduce time wasted between each exercise. Instead of taking a break after each set, your hamstrings can rest while you work your quadriceps and vice versa. You’ll spend less time standing around and finish your workout quicker.

Workout alone

A workout partner can keep you motivated, but sometimes he or she can be distracting. If you spend more time chatting than exercising, or if you reduce your intensity so you can carry on a conversation, consider exercising alone at least once per week. Use these solo workouts to incorporate more challenging activities.

Peach Pie Smoothie

Fri, 07 Jul 2023 15:15:07 GMT

This smoothie combines seasonal fruit with almond milk and almond meal for a snack that is balanced in carbohydrates, healthy fat, fiber, and protein. The honey and spices give it a flavor reminiscent of peach pie.

Nutrition Facts

Serving Size 1 smoothie

Amount Per Serving

178

Calories

% Daily Value*

11%

Total Fat 7.1g

2%Saturated Fat 0.3g

Trans Fat 0g

Cholesterol 0mg

Sodium 180mg

Total Carbohydrate 26.7g

18%

Dietary Fiber 4.9g

Sugars 19.3g

Protein 5.1g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 1 serving

Preparation time: 5 minutes

Ingredients

1 large fresh peach, pitted, or 1 cup frozen peaches
1 cup unsweetened vanilla almond milk
1 tbsp old-fashioned rolled oats
1 tbsp almond meal
1 tsp honey
1/8 tsp ground cinnamon
Pinch of ground nutmeg
Ice (optional)

Directions

Add all ingredients to a blender. Puree until smooth. Add ½ cup to 1 cup of ice if a thicker smoothie is desired. Pulse until ice is blended with other ingredients. Serve cold.

10 Ways to Make Pizza Healthier

Wed, 05 Jul 2023 18:01:58 GMT

Order thin crust.

Thick pizza crusts are loaded with carbohydrates and calories. You can save as many as 110 calories per slice simply by ordering a thin crust instead of a traditional crust.

Try the whole grain crust.

Whole grains pizza crusts contain more dietary fiber than those made with refined white flour. This will keep you feeling full longer.

Stick with red sauce.

Traditional marinara is the healthiest choice of sauce on most menus. Creamy white sauces are often loaded with fat and calories, barbecue sauces can be high in sugar, and buffalo sauce can be full of sodium.

Split it.

Some single-serving pizzas contain more than 1500 calories. Split the pizza with a friend. If you are still hungry, add a side salad with olive oil and balsamic vinegar dressing.

Build your own.

Take advantage of build-your-own options so you have the control to put together a healthier meal.

Ask for half the cheese.

Cheese is loaded with calories and saturated fat. Most restaurants add much more than you need to feel satisfied.

Try Parmesan cheese.

Aged hard cheeses, like Parmesan and Asiago, are flavorful and allow you to use less cheese to reduce calories and fat.

The simpler, the better.

Stick with classic, simple flavors. A margherita pizza with marinara, basil, and cheese is satisfying without being loaded with the calories, fat, and sodium that come with supreme and meat pizzas.

Choose lean meats.

If you prefer meat on your pizza, choose something lean. Canadian bacon, lean ground beef, and chicken will help keep the calories under control.

Make it half and half.

If your favorite pizza toppings aren’t the healthiest, order your pizza half and half. Get one side with a few of your favorites, and stick with something healthy on the other half. By simply eating half the amount of meat or cheese, you can cut calories and unhealthy fat.

Healthy Summer Foods and How to Enjoy Them

Tue, 04 Jul 2023 16:47:46 GMT

When stocking your healthy kitchen this summer, keep your eye out for these foods.

Bell Peppers

Nutrition: Bell peppers are loaded with vitamins and plant chemicals that act as antioxidants, including vitamins C, E, and carotenoids. Like cruciferous and allium vegetables, bell peppers also contain sulfur compounds that may protect against cancer.

Varieties: Bell peppers are no longer limited to red and green. Look for yellow, orange, and many shades of purple to add color to your favorite recipes. Bell peppers are not spicy. Red, orange, and yellow varieties are sweet, while green and purple varieties have a slight bitterness.

How to use: You’ll retain many of the nutrients in bell peppers by eating them raw or cooking them at low heat for a short time. However, grilling or baking them will not strip away all nutritional benefits.

Preparation Options:

Dice bell peppers and add them to leafy salads, pasta salads, soups, salsas, or pizzas.
Grill whole bell peppers and then slice them to serve with grilled meats, or add them to kabobs.
Roast bell peppers with root vegetables.
Stuff them with a mix of meat or vegetables and bake.
Add bell peppers to your homemade juices.

Corn

Nutrition: Corn provides fiber, folate, thiamin, vitamin C, magnesium, and a variety of disease-fighting antioxidants.

Varieties: Sweet corn most often has white kernels, yellow kernels, or a combination of both colors, but varieties with purple or red kernels are becoming more available.

Preparation Options:

Grill or boil fresh corn on the cob and top with herbs before serving.
Remove the kernels. Cook with bell peppers in a skillet, or roast them in the oven. The cooked corn kernels can be stirred into salsa, eaten alone, or sprinkled on salads and pizzas.

Cucumbers

Nutrition: Cucumbers provide a variety of vitamins and minerals, including vitamin K, vitamin C, and potassium. Cucumbers also contain phytonutrients called cucurbitacins, which may have anti-cancer benefits.

Varieties: There are many types of cucumbers available, and they vary in length, width, color, and skin thickness. English cucumbers are long with thin skin and few seeds. Garden cucumbers are shorter with thick skins. Persian cucumbers are often smaller with tender skin and bright green color.

Preparation Options:

Snack on small Persian cucumbers with your favorite hummus.
Slice English cucumbers to stack on sandwiches.
Use garden cucumbers to make summer cucumber salads and slaws.

Eggplant

Nutrition: Eggplant is a source of dietary fiber, thiamin, vitamin B6, potassium, and folate. The skin of purple eggplants contains nasunin, which is an antioxidant that has been linked to protecting brain cells.

Varieties: Most eggplants are large, oblong, and deep purple. Some varieties, like Asian eggplants, can be long and thin or small and round. They range in color from green and white to light purple.

Preparation Options:

Add chopped eggplant to stir-fries and curries.
Marinate and grill large eggplant slices.
Cut the eggplant in half, and scoop out some of the inside. Stuff with whole grains, vegetables, and lean meats, and bake until tender.

Hot peppers

Nutrition: Peppers contain vitamin A, potassium, vitamin C, and folic acid. The capsaicin found in hot peppers is linked to reduced appetite and increased metabolism.

Varieties: Varieties include Mexican jalapeños, Scotch Bonnet peppers from the Caribbean, and Bird’s Eye chiles of Thailand. Hot peppers come in all sizes and levels of heat. Colors include green, yellow, red, orange, and purple.

Tip: You can reduce some of the heat of hot peppers by removing the seeds.

Preparation Options:

Add diced hot peppers to omelets, stir-fries, soups, and salsas.
Puree hot peppers into pasta sauces.
Slice and add them to sandwiches or pizzas.

Watermelon

Nutrition: Watermelons provide potassium, magnesium, thiamin, and vitamins A, C, and B6. The fruit also contains the cancer-fighting antioxidant lycopene. There is also evidence that the nutrients in watermelons may boost the production of the amino acid arginine, which benefits cardiovascular health.

Varieties: While the giant green watermelon with the red center is the most common type, watermelons can be found in many forms. Sizes range from large to small. Skins can be light green (almost white), and the flesh can even be yellow-orange. Seedless varieties are also available.

Preparation Options:

Top salads with cubed watermelon.
Drizzle slices with balsamic vinegar and sprinkle with feta cheese and herbs.
Add chunks of watermelon to grilled fruit kabobs.
Grill slices and serve warm.
Add watermelon to your homemade juice or blend it into smoothies.

Falafel Salad with Cucumber Feta Dressing

Fri, 30 Jun 2023 17:17:25 GMT

Topping your salad with falafel is a delicious way to add protein and fiber, creating a more filling meal. Making your own falafel allows you to control the sodium, and baking the falafel reduces unhealthy fat. This yogurt-based dressing also helps you keep both fat and calories in check.

Tip: Baked falafel is prone to crumble, which makes it great as a salad topper. To prevent crumbing the patties before serving, let the falafel rest before flipping it and allow it to cool before serving. You can also make smaller patties and serve two with each salad, but watch it closely as you may need to adjust the baking time.

Nutrition Facts

Serving Size ¹/₈ recipe

Amount Per Serving

198

Calories

% Daily Value*

12%

Total Fat 7.7g

6%Saturated Fat 1.1g

Trans Fat 0g

Cholesterol 3mg

16%

Sodium 358mg

10%

Total Carbohydrate 29.5g

39%

Dietary Fiber 10.8g

Sugars 4.4g

Protein 10.3g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 8 servings

Preparation time: 20 minutes

Baking time: 40 minutes

Ingredients

Falafel

2 (15.5 oz) cans of low-sodium chickpeas, rinsed and drained
¼ cup diced onion
¼ cup chopped cilantro
3 cloves garlic, minced
Zest of 1 lemon
Juice of 1 lemon
2 tbsp tahini
1 tsp ground cumin
1 tsp ground coriander
½ tsp salt (optional)
½ tsp baking soda
¼ tsp ground black pepper
¼ tsp ground cayenne pepper (optional)
1 tbsp olive oil

Dressing

7 oz. low-fat plain Greek yogurt
1 medium cucumber
Juice of 1 to 2 lemons
2 tbsp crumbled feta cheese
1 tsp dried dill
½ tsp garlic powder
1/8 tsp salt (optional)

Salad

16 cups mixed lettuce
2 (6 oz.) cans of whole black olives, rinsed and drained

Directions

Preheat the oven to 375 degrees Fahrenheit.
Add all the falafel ingredients, except the olive oil, to a large bowl. Use a potato masher to mix and mash the ingredients. Mash until the beans are slightly chunky and the mixture will form into a patty.
Form the mix into eight patties and place them on a baking sheet lined with a silicone mat or a baking sheet coated well with cooking spray. Brush half of the olive oil over the tops of the patties.
Bake for 17 to 20 minutes until they become firm and begin to brown. Remove from the oven and let sit for 2 to 3 minutes. Use a large spatula to flip the patties carefully. Gently reform any patties that crumble. Brush with the remaining olive oil and bake for 17 to 20 more minutes, until browned and firm. Let cool completely.
While the falafel bakes, make the dressing and salad. Place the yogurt in a medium bowl. Cut about 1/3 off of the cucumber. Peel it, remove the seeds, and chop fine. Add it to the yogurt. Slice the remaining cucumber to serve with the salad.
Stir in enough lemon juice to reach your desired consistency. The more juice, the thinner your dressing will be. Stir in the feta, dill, garlic powder, and salt (if using) and set aside.
To serve the salad, divide the lettuce, sliced olives, and cucumber slices into eight bowls. Top each with a falafel patty and serve with the dressing on the side.

6 Ways to Increase Fiber Intake

Wed, 28 Jun 2023 17:38:52 GMT

Fiber improves digestive health, lowers blood cholesterol, helps control blood sugar, and keeps you feeling full. Your options for eating more fiber go beyond whole grains. Here are six ways to boost your fiber intake.

Don't peel it away.

The edible skin of fruits and vegetables, such as apples, pears, and zucchini, contains valuable fiber. A medium raw apple contains 3.7 grams of fiber, but if you peel it, you only get 1.7 grams of fiber.

Bring on the berries.

Foods with edible seeds provide extra fiber. One cup of fresh raspberries has 8 grams of fiber, and one cup of fresh blackberries has 7.6 grams of fiber.

Eat your peas.

Split peas have one of the highest fiber contents with 16.3 grams in 1 cup of cooked peas. One cup of boiled fresh peas contains 8.8 grams of fiber. If you aren’t a fan of peas, try lentils. One cup of cooked lentils has 15.6 grams of fiber, and they make a great addition to soups or salads.

Get brave with beans.

Much like split peas and lentils, beans are high in fiber. Get creative and look beyond plain whole beans. One cup of canned chickpeas contains 14 grams of fiber, and 1 cup of edamame contains 10 grams of fiber. Both can be used to make delicious hummus. One cup of fat-free refried beans contains 12 grams of fiber and adds protein to a taco salad. One cup of canned cannellini beans also contains 12 grams of fiber, and they can be used as a base for white bean dips.

Sprinkle on nuts and seeds.

A sprinkle of nuts or seeds is a good way to add more fiber to salads, yogurt, and cereals. A quarter cup of sunflower seed kernels has 4 grams of fiber. One ounce of almonds (24 nuts) or pecans (19 halves) has 3 grams of fiber. Pistachio nuts are not far behind with 2.9 grams of fiber in 1 ounce (49 nuts).

Cut up some cruciferous vegetables.

Cruciferous vegetables, such as broccoli, Brussels sprouts, cauliflower, and kale, provide fiber while also supplying phytochemicals that protect against disease. One cup of steamed broccoli contains 5.5 grams of fiber, and 1 cup of boiled Brussels sprouts contains 4.1 grams of fiber. Add 1 cup of cooked cauliflower to your meal and get 3.3 grams of fiber, or choose 1 cup of cooked kale and add 2.6 grams of fiber.

You should not feel overwhelmed by trying to get enough fiber. By making healthy choices, you can get all the fiber you need through food. The Mayo Clinic estimates women should eat at least 21 to 25 grams daily, and men should eat 30 to 38 grams daily.

7 Healthy Travel Snacks

Mon, 26 Jun 2023 15:51:22 GMT

While traveling, it can be tempting to opt for the convenience of vending machine or gas station snacks. However, with a bit of preparation, you can have tasty and nutritious snacks on hand for whenever hunger strikes.

Fruit and Vegetable Kabobs

Fruit and vegetable kabobs pack well in a cooler and are easy to handle on a road trip. Choose fruits and vegetables that can be cut into ready-to-eat pieces that easily slide onto a wooden skewer. Apples, pears, melon, plums, strawberries, and pineapple are good fruit choices. Carrots, broccoli, cauliflower, cherry tomatoes, zucchini, celery, and bell peppers are good vegetable choices. A skewer with two medium strawberries, two bell pepper pieces, two cauliflower florets, and two cherry tomatoes has about 25 calories.

Cucumber Cups

Cut a cucumber into pieces about 2 ½ inches thick. Use a spoon to scoop out some of the center. You want to create a hollow section to hold a filling. Fill the cucumber cups with hummus, tuna salad, or bean salad for an easy travel snack. One cucumber cup with two teaspoons of store-bought hummus has about 24 calories.

Homemade Snack Mix

When you make snack mix, you control what goes into it, and you can divide it into proper portions for each traveler. For a single serving with 260 calories, combine 20 pretzels twists, one tablespoon of dried cranberries, one tablespoon of sunflower seeds, and one tablespoon of chocolate chips.

Roasted Chickpeas

Roasting chickpeas turns them into a healthy snack that is easy to pack in your travel bag. Preheat your oven to 400 degrees Fahrenheit. Rinse and drain one 15-oz can of chickpeas. Dry off the chickpeas and put them in a bowl. Add one tablespoon of extra virgin olive oil and two teaspoons of your favorite seasonings. Try cumin and chili powder, dill and garlic powder, or curry powder. Toss to coat the chickpeas in the oil and seasonings, and then spread them in a single layer on a baking sheet. Bake for 30 to 40 minutes, and then allow them to cool. One-fourth cup of roasted chickpeas has 67 calories.

Kale Chips

If you haven't tried kale chips yet, you will be amazed how a dark, leafy green can be turned into a crispy snack. Preheat your oven to 350 degrees Fahrenheit. Remove the stems from one bunch (about 1 lb) of kale. Chop the leaves into bite-size pieces. Spread the kale in a single layer on a baking sheet and drizzle with one tablespoon of olive oil. Add seasonings such as garlic powder, paprika, cumin, salt, and pepper. Bake the kale for about 15 minutes or until the edges darken and become crispy. This will make six servings. Each serving has about 33 calories.

Cold Soups

Cold soups are great options when you need something filling but lack the tools to heat a meal. A soup such as gazpacho is full of vegetables and best served cold. Gather three peeled and chopped tomatoes, one large peeled cucumber, one red bell pepper, half of an onion, four cups of tomato juice without salt, a quarter cup of fresh basil leaves, one teaspoon of salt, and a quarter teaspoon of ground black pepper. Divide the ingredients so you can puree them in batches. Add about half of the ingredients to a blender and puree until smooth. Pour the mixture into a bowl, and continue to puree the vegetables in batches until the soup is complete. Combine the purees and refrigerate. This makes six servings with 65 calories each.

Snack Wraps

Snack wraps can easily be made at home and work well for sweet and savory ingredients. You can leave them whole for a meal or cut them into smaller pieces for snacking. For a sweet wrap low in added sugar, mash one tablespoon of natural peanut butter with half a ripe banana. Spread on a whole wheat tortilla, and roll up. Half of a wrap contains 148 calories.

Summer Corn Salad with Thyme

Thu, 22 Jun 2023 18:27:29 GMT

This recipe provides a healthy option for your next picnic or potluck. It uses fresh, seasonal ingredients, a small amount of olive oil, and fresh herbs for flavor without unhealthy fat and excess calories. The corn is cooked with onion to add sweetness and mixed with fresh bell pepper and tomato for a bright flavor and a little crunch.

Nutrition Facts

Serving Size ¹/₄ recipe

Amount Per Serving

132

Calories

% Daily Value*

Total Fat 3.2g

3%Saturated Fat 0.6g

Trans Fat 0g

Cholesterol 0mg

Sodium 94mg

Total Carbohydrate 25.7g

15%

Dietary Fiber 4.3g

Sugars 2.9g

Protein 3.7g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 15 minutes

Cook time: 5 minutes

Ingredients

2 tsp olive oil
2 cloves garlic, minced
¼ cup onion, diced
Kernels from 4 ears of corn
1 ½ tsp fresh thyme leaves
1 medium red bell pepper, diced
2 cups grape tomatoes, quartered
1/8 tsp salt
1/8 tsp ground black pepper

Directions

Heat the olive oil in a medium skillet over medium-high. Add the garlic and onion. Cook for 1 minute.
Add the corn kernels and cook for about three more minutes until the onions begin to soften. Stir in the thyme leaves and cook for about one more minute. Remove from the heat and let cool to room temperature.
In a medium bowl, stir together the bell pepper and tomatoes. Stir in the cooked corn, garlic, and onion. Add the salt and pepper and toss to mix all ingredients. Serve at room temperature or cold.

Nutrition and Headaches

Tue, 20 Jun 2023 20:16:05 GMT

Whether it’s a dull throbbing in your forehead or a full-blown migraine, a headache can throw your healthy habits off track. Research shows that nutrition plays a role in triggering headaches. Monitoring your food and drink intake can reduce the chances of a headache that keeps you from working out.

Caffeine

A change in caffeine intake is a common cause of headaches, often called withdrawal headaches. Caffeine constricts the blood vessels that carry blood to the head. When caffeine consumption decreases, these blood vessels dilate, causing blood flow to the head to increase, which results in a headache. Over time headaches will lessen, but if you consume caffeine and want to decrease your intake, consider a gradual reduction to wean your system off of the stimulant.

Alcohol

The effect of alcohol on blood vessels may cause headaches in some people, but they are more likely caused by chemical compounds that lurk in the beverages. Beer and wine can contain tyramine, histamine, and sulfites — substances that are commonly linked to headaches.

Common trigger foods

Various foods contain amines associated with headaches, such as tyramine, phenylethylamine, and octopamine. Eliminating foods that contain these substances can reduce headache pain and frequency.

Aged cheeses
Chocolate
Cured meats
Fermented foods like yogurt and sauerkraut
Food dyes
Monosodium glutamate (MSG)

If you suspect these foods and drinks are causing headaches, consider avoiding them for a few weeks. If reintroducing them into your eating plan increases headaches, you can identify them as trigger foods that are best avoided. For severe headaches and migraines, consult your doctor to determine a cause and treatment for the condition.

Sources

American Migraine Foundation - Migraine & Diet

Money Saving Tips for Buying Produce

Mon, 19 Jun 2023 21:21:01 GMT

Explore your options

If you have more than one farmers market in your area, shop around. Many vendors price foods differently based on the clientele, and one market might be more affordable than another. Also, check out foods that are farm direct through local farm stands and u-pick farms. Community Supported Agriculture (CSA) is another option for fresh foods that might be a better fit for your budget.

Shop the farmers market late

You can sometimes secure special food discounts at the farmers market just before closing. The selection may be limited, but vendors would rather sell fresh foods than haul them back to the farm. Don’t be afraid to make an offer on plentiful fruits and vegetables just before market closing time.

Stock up during the height of the season

Prices on seasonal foods tend to drop when the food is most plentiful. For example, peaches may seem expensive early in the summer, but soon sellers will have an abundance, and prices often drop. Take advantage of this time, and stock up on fruits and vegetables that freeze well for later use.

Buy only what you’ll use

When you find a good deal on seasonal produce, getting carried away and buying more than you need is easy. You may forget about busy nights at the ball field or weekend road trips that will keep you away from your kitchen.

Make simple foods at home

Summer foods that best highlight seasonal produce are often very simple to make. Kale salads , chicken salad in lettuce wraps, and lunch kabobs are easy recipes that are perfect for warmer weather. Save money by making these foods at home instead of buying pre-made versions at the store.

Low Sugar Strawberry Lemon Spritzer

Fri, 16 Jun 2023 15:11:26 GMT

This refreshing mocktail will help you cut alcohol and sugar without feeling deprived. It’s perfect for spring and summer parties.

Nutrition Facts

Serving Size 1 drink

Amount Per Serving

Calories

% Daily Value*

Total Fat 0g

0%Saturated Fat 0g

Trans Fat 0g

Cholesterol 0mg

Sodium 0mg

Total Carbohydrate 3.9g

Dietary Fiber 1.1g

Sugars 2.4g

Protein 0.4g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 1 drink

Preparation time: 5 minutes

Ingredients

2 fresh strawberries, halved
1 tbsp fresh lemon juice
8 ounces cold club soda
Sprig of mint (optional)

Directions

Place the strawberries and lemon juice in a serving glass. Mull the fruit and juice together to smash the strawberries well.
Add the club soda. Garnish with a sprig of mint and serve.

B Vitamins Explained

Tue, 13 Jun 2023 15:03:06 GMT

While most vitamins and minerals are identified individually, B-complex vitamins are often referred to as a group of nutrients. These eight distinct water-soluble vitamins assist with converting food to energy, controlling appetite, and forming red blood cells.

Each B vitamin has two or more names. These are the most commonly used:

B1 - Thiamin
B2 - Riboflavin
B3 - Niacin
B5 - Pantothenic Acid
B6 - Pyridoxine
B7 - Biotin
B12 - Cobalamin
Folic Acid - Folate

Since these vitamins are water-soluble, the body does not store large quantities. Foods containing B vitamins should be a regular part of your eating plan to ensure these nutrients are readily available in the body.

B vitamins are found in grains, meats, poultry, eggs, fish, dairy, legumes, and fresh vegetables. If you eat a balanced diet, you likely get the B vitamins you need. If you avoid a major food group that supplies B vitamins, you should check with your doctor or dietitian to ensure you are getting appropriate levels. For example, B12 deficiencies are common in vegans, and the symptoms are often not immediately evident.

Food is the best source of vitamins, but if you take a supplement, you should avoid large doses. Even though the body does not store water-soluble vitamins, there are still toxicity risks with high doses.

Sources

How to Raise Your Heart Rate

Tue, 13 Jun 2023 14:57:37 GMT

Exercising in your target heart rate zone improves cardiovascular health. As your fitness level improves, you will find that some activities are no longer challenging. For example, your regular 30-minute walk on a flat trail may not increase your heartbeat and respiration enough to reach your target zone. You will need to find new ways to raise your heart rate without giving up the activities you enjoy.

Move your arms overhead

When you raise your arms, your heart rate elevates. This allows you to increase the intensity of almost any activity. When walking, alternate punching your right and left fists overhead. When jogging or marching in place, move your arms out and up like jumping jacks.

Add an incline

Whether you are outside or at the gym, climbing a hill raises your heart rate. Include hills in your walking or jogging route, or increase the grade on the treadmill.

Increase resistance

Cardio machines, like elliptical trainers and bikes, have resistance settings that make the movement more challenging. When you are in the pool, water weights and hand paddles make moving through the water more difficult. All of these forms of resistance help to increase your heart rate.

Switch to intervals

If you can't sustain a higher-intensity activity for an extended period, work in intervals to help increase your heart rate. Alternate jogging and walking, walk on a flat surface and then add a hill, or alternate between cycling segments with and without resistance. Raising the heart rate and then allowing for a short recovery will help you maintain a higher heart rate throughout the workout without pushing you to exhaustion.

Choose cardio-boosting strength moves

You don’t have to separate your cardio and strength training. Exercises that engage larger muscle groups and move the body up and down increase heart rate. Squats, lunges, and burpees are good examples of exercises that build strength while keeping your heart rate elevated.

Salad in a Jar with Blueberry Balsamic Dressing

Thu, 08 Jun 2023 21:16:24 GMT

A healthy salad packed in a reusable mason jar makes a great lunch to take to work or school. It will stay fresh in the fridge for a few days, so it’s also perfect for planning ahead. This recipe is filled with vitamins, protein, and fiber. The dressing is sweet and tangy with less sodium than store-bought varieties.

Tip: Putting the dressing in the bottom of the jar and topping it with hearty chopped vegetables like carrots, cucumber, or broccoli will keep the salad from getting soggy in the fridge.

Nutrition Facts

Serving Size 1 salad

Amount Per Serving

231

Calories

% Daily Value*

19%

Total Fat 12.4g

7%Saturated Fat 1.4g

Trans Fat 0g

Cholesterol 0mg

10%

Sodium 236mg

Total Carbohydrate 27.1g

29%

Dietary Fiber 8g

Sugars 10.5g

Protein 7g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 1 serving

Preparation time: 15 minutes

Ingredients

Dressing

¼ cup blueberries, defrosted if frozen
1 tbsp balsamic vinegar
½ tbsp olive oil
Pinch of salt
Pinch of ground black pepper

Salad

¼ cup chopped carrots
1 tbsp fresh green peas
¼ cup low-sodium canned chickpeas, rinsed and drained
1 tbsp dry roasted, unsalted sunflower seed kernels
½ cup chopped butter lettuce
¼ cup chopped arugula
½ cup chopped fresh spinach

Directions

Place the dressing ingredients in a small food processor. Pulse until smooth.
Pour the dressing into the bottom of a pint jar. Layer in the carrots, peas, chickpeas, and sunflower seeds.
Add the lettuce, arugula, and spinach. Seal with a lid and store in the refrigerator for up to 3 days. To serve, pour ingredients into a bowl and toss to coat with the dressing.

4 Fruit and Vegetable Myths Busted

Thu, 08 Jun 2023 20:55:39 GMT

Advice on healthy eating has evolved over the years. We are now told to seek out the best foods with the most nutrients and skip those in second place. Your produce doesn’t have to be at war! Here are a few reasons you should enjoy the benefits of a wide variety of fruits and vegetables.

Myth 1: Eat sweet potatoes, skip white potatoes.

White potatoes have a bad reputation, but the truth is all potatoes have similar nutrient profiles. The differences are found in the phytochemicals present, such as carotenoids. The problem with white potatoes is that most are consumed as French fries and potato chips. Eat them without the added fat and sodium, and you’ll reap the benefits of the potato’s potassium, fiber, and vitamin B6.

A study by the Agriculture Research Service identified 60 different phytochemicals and vitamins in the skin and flesh of over 100 varieties of potatoes. Eat a variety of potatoes to benefit from all these nutrients, including folic acid and kukoamine (a compound that may help lower blood pressure). Give red skin potatoes, blue potatoes, white sweet potatoes, or purple sweet potatoes a try.

Myth 2: Eat more green vegetables and fewer white vegetables.

There is no arguing that colorful vegetables are nutritious, but that doesn’t mean you should skip white produce. Cauliflower provides fiber and folate. It is a member of the cruciferous family (a type of vegetable linked to reducing the risk of heart disease). Some varieties of white button mushrooms are treated with ultraviolet light making them rich in vitamin D. Recent research also shows that button mushrooms may boost immune function. White onions contain quercetin, an antioxidant that reduces inflammation and the risk of chronic disease. The parsnip is a white root vegetable that is low in calories and a good source of folate and fiber.

Myth 3: Eat oranges for vitamin C.

When told to get our vitamin C, we often think of oranges. An orange contains 82.7 mg of vitamin C, but many fruits and vegetables contain more. If you really want to boost your vitamin C, a half cup of raw red bell pepper has 141.6 mg, and a guava fruit contains 165.1 mg. One cup of fresh strawberries has 89.4 mg of vitamin C, and one cup of papaya has 86.5 mg. Don’t overlook herbs. A quarter cup of parsley provides 20 mg of vitamin C.

Myth 4: Eat apples, skip bananas.

With 110 calories in each medium-sized banana, the fruit has a bad reputation for being high in calories, but these calories come with valuable nutrients. A banana has more protein, vitamin A, and vitamin C than an apple and just 0.7 fewer grams of fiber. Bananas also contain over 450 mg of potassium, which helps promote healthy blood pressure. Bananas can be part of a healthy diet, just as apples, pears, or oranges.

7 Tips for Setting Effective Fitness Goals

Mon, 05 Jun 2023 15:23:53 GMT

Setting goals allows you to identify where you want to be and helps you create a plan for getting there. Goals are a source of motivation, but when they are not well designed, they can set you up to fail. Follow these tips to set effective goals that result in S-U-C-C-E-S-S.

Smart

SMART goals are specific, measurable, achievable, relevant, and timely. Each goal you set should follow the SMART model. State exactly what you want to do, when you will accomplish it, and how you will measure it. Ensure that your short-term goals keep you on the right path, and set realistic goals you can accomplish.

Ultimate

First, pick your endpoint. What is your long-term priority? Maybe your ultimate goal is to lose 50 pounds or run your first half marathon. Set that goal, and then set it aside.

Break down the ultimate goal into achievable pieces. If you want to run a half marathon, you need to start a training program with a weekly mileage goal. If you want to lose weight, set a goal for how much you will lose this month, and then set goals for food intake and exercise to reach it.

Consideration

Grab a journal and jot down why your goals are important and what you will accomplish by reaching them. The importance of your goals may seem obvious, but considering these things will keep you focused as you begin your fitness plan. The more meaningful your goals, the more they will keep you motivated.

Controllable

There are some things you cannot change, and accepting this is the key to contentment once you reach your goal. For example, you can change your weight but not your genetic body shape and height. In addition, reaching fitness goals will not solve every problem. For example, losing 30 pounds improves health and can increase confidence, but it may not resolve the dissatisfaction you have in your career.

Evaluate if accomplishing your goal requires assistance from someone else. For example, do you need childcare so you can exercise, or does another member of your household do the food shopping? Identify how you will get the help you need to accomplish the goal. Just be sure that a need for help does not become a reason for giving up. Don’t become dependent on someone’s support to reach your goals. You can do it; you simply need to devise a plan.

Evaluation

Once you’ve set measurable goals, make an evaluation plan. For weight loss, determine if you will weigh once a week or once a month. If you are training for a fitness event, decide if success means finishing it or aiming for a specific time. For health goals, such as reducing blood pressure or cholesterol, set an appointment with your doctor to determine when these health indicators will be measured.

Secondary

Secondary goals are the changes in attitude that support physical goals. If you want to lose weight, you need a positive outlook to get you through the tough times. Research shows that positive thinking reduces stress and depression and increases physical well-being. Set goals for ending negative self-talk. Use the curse jar method, and put a quarter in the jar each time you criticize your efforts.

Study

Goals need to be revised as you progress. You may reach them more quickly or slowly than expected, so be flexible. As you begin to reach your short-term goals, you may decide to set new ultimate goals. Maybe you learn you are happy at the higher end of your healthy weight range rather than the lower end. After your 10K, you might set a goal for swimming or biking instead of running more. Reevaluate your goals every 4-6 weeks.

Oatmeal Cherry Cobbler in a Mug

Fri, 02 Jun 2023 20:02:00 GMT

The best way to control portion sizes for desserts is to make individual servings. With this recipe, you can create a quick and simple cherry cobbler dessert in a mug.

Nutrition Facts

Serving Size 1 serving

Amount Per Serving

245

Calories

% Daily Value*

Total Fat 1.2g

1%Saturated Fat 0.2g

Trans Fat 0g

Cholesterol 1mg

13%

Sodium 291mg

18%

Total Carbohydrate 54.2g

20%

Dietary Fiber 5.5g

Sugars 30.3g

Protein 7.1g

Vitamin C 3%Vitamin A 8%

Iron 6%Calcium 13%

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 1 serving

Preparation time: 10 minutes

Cooking time: 3 minutes

Ingredients

1 cup frozen, pitted sweet cherries (no sugar added)
2 tbsp old-fashioned rolled oats
2 tbsp whole wheat flour
1 tbsp raw sugar
¼ tsp baking powder
Pinch of salt
Pinch of cinnamon
¼ tsp pure vanilla extract
3 tbsp milk (any variety)
1 tsp chopped walnuts or pecans (optional)

Directions

Place the frozen cherries in a 12-ounce microwave-safe mug.
In a small bowl, stir the oats, flour, sugar, baking powder, salt, and cinnamon. Stir in the vanilla. Add the milk and continue to stir until a thick batter forms.
Pour the batter over the cherries and spread it to cover them.
Microwave the mug on high for 1 ½ to 2 minutes. Check every 30 seconds because microwave cooking times can vary. The cake will become firm when cooked through, and the cherries will bubble to the top. Watch closely the last 15 seconds as the cherries may begin to splatter.
Remove from the microwave. Top with the nuts, if desired. Serve warm. Stir the cake portion of the cobbler into the cherries as you eat.

New Berries to Try

Wed, 31 May 2023 15:12:08 GMT

Red Currant

Berries are loaded with fiber to keep you feeling full and vitamin C and phytonutrients that protect against disease. Go beyond the standard strawberries and blueberries, and add one of these varieties to your eating plan.

Currants

Currants are related to gooseberries. The tiny, round fruits grow on shrubs in bunches, similar to grapes. Common varieties include red currants, white currants, and black currants. White currants have a lower acidity, making them better for eating fresh. Red and black currants can be used in juices and sauces.

Boysenberry

A boysenberry is a large, deep red-purple fruit that resembles a blackberry. It’s a juicy, delicate fruit that is sweet, not tart. Eat these berries fresh, or try adding them to your breakfast cereal.

Olallieberry

Olallieberry is often considered a variety of blackberry, but it’s actually a cross between a loganberry and a youngberry. The fruit takes on characteristics of a blackberry both in its looks and its slightly tart flavor. These berries can be mixed with other sweet berries to balance the tartness, and they can be used to make sauces or low-sugar jam.

Golden Raspberry

Golden raspberries have the same sweet flavor and shape as red raspberries, but they range in color from a beautiful golden yellow to a slightly pink-yellow. These berries are best eaten fresh and are fun to use in fruit salads for a splash of gold color.

Loganberry

Loganberries are a cross between blackberries and raspberries, but their bright red color takes on more characteristics of a raspberry. The fruit is sweet and juicy when picked ripe from the vine, making it perfect for topping yogurt or oatmeal.

Gooseberry

The gooseberry is a small, round fruit with a skin that resembles a grape. American varieties can range in color from light green to pink to deep purple. Gooseberries are often tart. They can be cooked down to make sauces or added to baked goods.

Huckleberry

Huckleberries are similar to blueberries, but they’re larger with darker, shinier skins and seeds. While the fruit can be sweet, many varieties are more tart than blueberries. Huckleberries are best eaten after they are slightly sweetened and cooked down into a sauce or jam.

5 Tips for a Healthier Summer

Tue, 30 May 2023 19:19:11 GMT

Step 1: Workout early

The summer heat can derail your best intentions for an afternoon workout, so exercise in the morning. It’s best to avoid outdoor exercise between 10:00 am and 4:00 pm when the sun is strongest. Heat and humidity during this time force you to decrease the intensity or length of your workout and can put you at risk of overheating. The cooler temperatures and less intense sun make a morning workout more enjoyable.

Step 2: Hydrate

Dehydration can zap your energy quickly in hot and humid conditions. Determine your recommended water intake and find creative ways to keep track of it . Stick to your hydration plan, even if you don't feel thirsty.

Step 3: Eat seasonally

Summer is the best time to take advantage of the vitamins, minerals, and plant nutrients in fresh produce. Using fruits and vegetables to fill up with fewer calories will help you reach your summer weight loss goals. Lighten up side dishes with fresh salads and grilled vegetables, and satisfy your sweet tooth with seasonal fruit.

Step 4: Plan for treats

Summer isn’t quite the same without an occasional popsicle or scoop of ice cream. Plan for these treats by adjusting your food intake and your workouts to compensate for the extra calories. Skip a second helping at dinner so you can have dessert, or save treats for the days you can commit to a more intense workout.

Step 5: Create a restful evening routine

The change in daylight during the summer may influence your bedtime. When it’s still bright out at 8:00 pm, it can be more difficult to wind down from the day in preparation for a good night of rest. Create a routine that signals your body that it’s time for sleep. Close the blinds and end screen time 1 to 2 hours before you head to bed.

Dill Salmon Spread

Fri, 26 May 2023 16:54:50 GMT

Salmon is rich in heart-healthy omega-3 fatty acids. This recipe provides a great way to use leftover salmon for a nutritious, protein-rich snack. Serve this spread as an appetizer with whole grain crackers, or use it as a filling for wraps and sandwiches.

Nutrition Facts

Serving Size ¹/₄ recipe

Amount Per Serving

101

Calories

% Daily Value*

Total Fat 5.4g

3%Saturated Fat 0.6g

Trans Fat 0g

11%

Cholesterol 33mg

Sodium 142mg

Total Carbohydrate 1.4g

Dietary Fiber 0.2g

Sugars 0.7g

Protein 11g

Vitamin C 5%Vitamin A 5%

Iron 3%Calcium 1%

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 10 minutes

Ingredients

6 oz. chopped cooked and cooled salmon (about 1 cup)
2 green onions, sliced
2 tbsp olive oil mayonnaise or low-fat mayonnaise
½ tbsp chopped fresh dill
1 tsp non-fat Greek yogurt
¼ tsp lemon zest
1/8 tsp fine-ground sea salt

Directions

Place the salmon in a medium bowl. Reserve one tablespoon of the green portion of the onions. Add the remaining onions to the bowl with the salmon.
Add the mayonnaise, dill, yogurt, lemon zest, and salt. Stir well to combine all ingredients.
Garnish with the reserved green onions. Refrigerate for 15 minutes before serving.

10 Healthy Things You Can Do in 10 Minutes

Wed, 24 May 2023 17:05:13 GMT

Prep for a healthy dinner

Plan ahead and spend 10 minutes in the morning chopping vegetables or pre-cooking meats so you can easily throw together a healthy dinner when you get home from work.

Record your progress

Recording your progress is essential for reaching health goals. Whether it’s making a note of your current weight in your MyFoodDiary Body Log or recording a workout, take time to jot down your hard work and the results.

Eat a snack

It's normal to feel hunger 3 to 5 hours after a meal. If you’ve hit a slump, take a few minutes and prepare a healthy snack to boost your energy.

Drink a glass of water

Dehydration can zap your energy and make you feel hungry. Set a water consumption goal, and use these creative ways to track intake throughout your day.

Work your core

Whether you do standing crunches, planks, or alternating arm and leg lifts, you can build strength and reduce the risk of back pain by squeezing in a core workout.

Take a walking break

You can break down the recommended 30 minutes of moderate-intensity exercise into 10-minute segments.

Stretch

Regular stretching improves range of motion and makes movement more enjoyable.

Research the restaurant

The more prepared you are for eating out, the better decisions you will make. Look at the menu beforehand, so you’ll know the healthiest options.

Watch an instructional video

Learning new things keeps you mentally healthy. Watch an instructional video on how to make a craft, cook a recipe or perform an exercise.

Go to sleep

Going to bed just 10 minutes earlier than usual gets you one step closer to the recommended 7 to 9 hours of sleep.

Sun Safety Tips

Mon, 22 May 2023 19:19:39 GMT

Proper sun safety is essential whether you are exercising or relaxing in the sun. Protecting yourself from harmful rays prevents painful sunburns and reduces your risk for skin cancer.

Gather your summer supplies.

Start by selecting a high-quality sunscreen made for your activity. Sunscreens can no longer be labeled with confusing terms like “waterproof” or “sweatproof.” Instead, look for “water-resistant” sunscreens if you will be exercising or swimming. Read labels to ensure the sunscreen protects against UVA and UVB rays (listed as “broad spectrum”) and that it has a sun protection factor (SPF) of 30 or higher. Your lips are also vulnerable to the sun, so use a lip balm that contains sunscreen. Pay special attention to expiration dates. Most sunscreens last 2 to 3 years. Also, note how your sunscreens are stored. Prolonged exposure to heat, like in a car trunk or a pool house, can reduce its effectiveness.

Apply sun protection correctly.

If you don’t apply enough sunscreen and apply it evenly, you may not get the protection you expect. Most adults need one ounce (a small shot glass full) to cover the arms, legs, neck, and face. Reapply at least every 2 hours. Wiping your skin with a towel can remove sunscreen. When exercising or swimming, you may need to reapply more often.

Wear the right clothing.

Clothing won’t block all UV rays, but it can add an extra layer of protection. Choose sleeved shirts with tightly woven fabrics. Consider investing in clothing that has a UV protection factor (UPF). This clothing is made for outdoor activities and can protect you from the sun while also being lightweight and comfortable in the heat. A hat with a 2 to 3-inch brim will help protect the upper face, scalp, ears, and eyes. Sunglasses that block UV rays shield the skin around the eyes and protect the eyes from diseases caused by extended sun exposure.

Practice healthy sun exposure habits.

Monitor the time you spend in the sun. Experts recommend avoiding the direct sun between 10 a.m. and 4 p.m. when the UV rays are the strongest. Seek shade whenever possible. Set timers for when to reapply your sunscreen. UV rays can penetrate clouds and windows, so practice sun safety regardless of your environment.

Sources

Healthy Grain Bowl with Orange Curry Dressing

Fri, 19 May 2023 15:39:31 GMT

These healthy grain bowls are loaded with protein and dietary fiber. Cauliflower and spinach add vitamins and disease-fighting antioxidants. Make them over the weekend and store them in separate containers for on-the-go lunches during the week.

Nutrition Facts

Serving Size ¹/₄ recipe

Amount Per Serving

388

Calories

% Daily Value*

20%

Total Fat 12.7g

10%Saturated Fat 2g

Trans Fat 0g

Cholesterol 0mg

Sodium 189mg

22%

Total Carbohydrate 65.6g

66%

Dietary Fiber 18.5g

Sugars 6.7g

Protein 16.9g

Vitamin C 110%Vitamin A 30%

Iron 33%Calcium 4%

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 15 minutes

Cooking time: 50 minutes

Ingredients

5 ½ cups water
1 cup dry wheat berries
1 cup dry brown lentils
3 tbsp extra virgin olive oil
16 oz. bag cauliflower rice, defrosted if frozen*
2 cups chopped fresh spinach
½ tsp garlic powder
½ cup fresh orange juice
1 tsp curry powder
¼ tsp fine ground sea salt
2 tbsp roasted pumpkin seeds

Directions

In a medium saucepan, bring 4 cups of water to a boil. Add the wheat berries. Reduce the heat to simmer. Partially cover with a lid and cook 45 to 50 minutes until tender but still slightly chewy. Drain any remaining liquid.
In a separate medium saucepan, bring 1 ½ cups of water to a boil. Stir in the lentils. Reduce the heat to simmer. Partially cover with a lid and cook for 20 to 30 minutes until the lentils are tender and all liquid has been absorbed.
While the grains and lentils cook, prepare the vegetables. Heat ½ tablespoon of olive oil in a large skillet over medium-high. Add the cauliflower and cook for 5 minutes, until tender and any liquid has evaporated. Add ½ tablespoon of olive oil to a medium skillet and heat over medium-high. Add the spinach and cook for 2 minutes, until the spinach begins to wilt. Stir ¼ teaspoon of garlic powder into the cauliflower and the remaining ¼ teaspoon into the spinach.
In a small bowl, whisk together the orange juice, 2 tablespoons of olive oil, curry powder, and sea salt.
In each of 4 serving bowls, arrange ¼ of the wheat berries, lentils, cauliflower, and spinach. Drizzle each with ¼ of the orange curry dressing. Sprinkle each bowl with ½ tablespoon of pumpkin seeds and serve.

*If you can’t find cauliflower rice at your supermarket, you can make it by grating one large head of cauliflower by hand or in a food processor fitted with the grating attachment.

Cardio Moves to Add to Your Workout

Wed, 17 May 2023 15:58:48 GMT

Mountain climbers

Cardiovascular exercise doesn’t have to take the form of distance running or lengthy sessions on machines. Incorporate these moves into any workout to increase your heart rate and burn calories.

Plank Variations

Planks strengthen the upper body and the core, and variations can make them challenging cardio workouts. While in a plank position on your hands, jump both feet out to the sides and back together for plank jacks. Do mountain climbers by alternating steps forward and pulling in the knee towards the chest. Jump both feet forward to land between your hands for a plank tuck. Adding these jumps and tucks with the lower body will quickly increase your heart rate.

Jump Transitions

Adding a jump to any move makes it more difficult and increases your heart rate. You can turn a lower body strength move into a cardio workout by jumping between repetitions. Jump into the air as you stand from a squat or jump as you switch feet during alternating lunges.

Quick Feet

A classic athletic training move, you can use quick feet to boost the cardiovascular benefit of your workout. Stand with your feet hip-width apart and squat down a little by bending the knees. Quickly shuffle your feet, but stay in one place. The lower you squat during the shuffle, the more challenging it will be for your lower body muscles and your cardiovascular system. Incorporate 30 to 60 seconds of quick feet any time you want to add a quick burst of cardio.

Kick with a Runner’s Lunge

Using all the major muscle groups to move the body up and down is a good way to increase the heart rate. From a standing position, lift the right knee until the thigh is parallel to the floor, and kick your foot out in front of you. Lower the leg and extend it behind you as you plant the toes of your right foot on the ground while bending the left knee into a runner’s lunge. Your hands should touch the ground next to your left foot. Move more quickly and add a small hop on the left foot as you kick to increase intensity. Repeat the kick and lunge on the right side for 30 seconds before switching legs.

Hosting Healthy Outdoor Meals

Wed, 17 May 2023 15:56:52 GMT

Picnic and cookout season is here! When it comes to healthy outdoor meals, how you prepare and store your foods is just as important as what you serve.

Give your guests options.

Help guests stick to their eating plans by providing a variety of options. Large leaves of romaine lettuce can be used to make wraps for those who want to enjoy their burgers without a bun. Marinate vegetable kabobs or mushrooms to grill for guests who don’t want meat. Vegetable sticks with a bean dip are a good option for those who want to avoid munching on potato chips.

Keep track of the time.

Foods can spoil quickly in summer temperatures, so keep track of how long they have been sitting on the serving table. Don’t keep them out of refrigeration for longer than 2 hours. If the temperature outside is above 90 degrees Fahrenheit, then this time limit drops to 1 hour. Don’t allow the temperature of foods to fall in the danger zone between 40 degrees and 140 degrees Fahrenheit. Bacteria can grow rapidly in this temperature range. Keep hot foods hot and cold foods cold by using warming trays, slow cookers, ice packs, and coolers.

Make food swaps.

Mayonnaise and cream don’t hold up well in warm temperatures. By swapping them out for other ingredients, you can also make your favorite picnic foods healthier. Choose oil and vinegar-based dressings for potato salads. Get creative with fresh salads and skip cream-based baked casseroles. If you can’t do without with your favorite dishes, try recipes that reduce the amount of mayonnaise like this Pasta Salad with Grapes and Pecans.

Take advantage of the season.

There is no better time of year for fresh foods than picnic season. Leave the cookies and cakes for the holidays, and make fruit your dessert. Grill fruits for a special treat. You can also turn fresh fruit purees into frozen yogurt or popsicles.

Sources

USDA - How Temperatures Affect Food

Zesty Carrot Salad

Fri, 12 May 2023 13:38:40 GMT

Carrots are loaded with vitamin A and other disease-fighting antioxidants. Shredded carrots make a delicious base for spring and summer salads. This one is sprinkled with green onions and dressed with lime juice and chili powder.

Nutrition Facts

Serving Size ¹/₆ recipe

Calories

% Daily Value*

Total Fat 4.9g

4%Saturated Fat 0.7g

Trans Fat 0g

Cholesterol 0mg

10%

Sodium 229mg

Total Carbohydrate 7.1g

Dietary Fiber 2g

Sugars 3.5g

Protein 0.6g

Vitamin C 11%Vitamin A 132%

Iron 1%Calcium 2%

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 6 servings

Preparation time: 15 minutes

Ingredients

10 oz. shredded carrots
3 green onions, sliced, whites and greens separated
1 small jalapeño, diced, seeds and ribs removed
2 tbsp chopped fresh cilantro
2 tbsp extra virgin olive oil
2 tbsp fresh lime juice
¾ tsp chili powder
½ tsp lime zest
½ tsp garlic powder
¼ tsp fine ground sea salt

Directions

In a large bowl, toss the carrots, the white portion of the sliced green onions, jalapeño, and cilantro.
In a small bowl, stir together the olive oil, lime juice, chili powder, lime zest, garlic powder, and sea salt.
Pour the dressing over the salad and stir to coat all ingredients. Sprinkle with the green portion of the sliced green onions and serve.

Easy Low-Carb Snacks

Wed, 10 May 2023 21:13:46 GMT

Baba Ganoush Recipe

Low-carb snacks are often higher in protein and lower in calories and sugar than high-carbohydrate snacks. This combination of nutrients allows you to control hunger and maintain energy without gaining weight.

While there is no specific definition for labeling a food “low-carb,” most of the calories in these snacks come from lean protein, dietary fiber, and heart-healthy fat. Prep these easy low-carb snacks so you can grab one quickly when hunger hits.

¼ cup of part-skim ricotta topped with ¼ of a chopped avocado and a pinch of salt and pepper. Carbohydrates: 6.9 grams
¼ cup chickpeas mixed with one sliced green onion and one tablespoon of celery. Drizzle with lemon juice. Carbohydrates: 17.1 grams
½ cup plain yogurt blended with one tablespoon of unsweetened peanut butter, one teaspoon of cocoa powder, and a few drops of vanilla extract. Carbohydrates: 13 grams
¼ cup cucumber slices with one serving of tuna salad (Try our tuna salad from this recipe). Carbohydrates: 2.8 grams
¼ cup Baba Ganoush with 3 ounces baby carrots. Carbohydrates: 16 grams
½ cup shredded cabbage topped with 1 serving low-sodium honey and mustard dressing and 1 teaspoon chopped unsalted cashews. Carbohydrates: 9 grams
¼ cup black beans mixed with two tablespoons bell pepper, one tablespoon red onion, and one tablespoon lime juice. Carbohydrates: 12.8 grams

5 Fruits to Grill

Mon, 08 May 2023 18:45:22 GMT

When fruit is heated on the grill, the natural sugars caramelize for a satisfying summer dessert. Slices of fruit can be placed directly on a clean grate, or make kabobs by sliding chunks of fruit onto a skewer. Grill the fruit between 375 and 425 degrees Fahrenheit for about 5 minutes or until softened. Try adding these fruits to the grill during your next cookout for a sweet treat without added sugar.

Cherries

Large, firm pitted cherries are the best for grilling. Slide cherries on a metal or soaked wooden skewer. Flip the skewer once while cooking. Slide the cherries off the skewer and mix them into a fruit salad or serve with vanilla yogurt.

Peaches

Cut firm peaches in half and remove the pit. Place the peaches cut-side down on the grill. Sliced grilled peaches make a delicious dessert, but they can also be added to summer salads for a savory side dish.

Pineapple

Peel and core the pineapple. Cut it into 1-inch thick slices. Flip the pieces one time while grilling. Once cooked, slice into smaller bites for serving. Warm grilled pineapple is especially good sprinkled with cinnamon.

Plums

Cut firm plums in half and remove the pit. Place them cut-side down on the grill. Try this recipe for Grilled Plums with Honey Yogurt.

Watermelon

Cut watermelon into 2-inch thick slices and then cut each slice into quarters to create easy-to-hold wedges. Flip the watermelon wedges once during cooking. Eat them alone or with feta cheese and fresh mint for a sweet and salty treat.

Simple Roasted Tomatoes

Fri, 05 May 2023 15:25:53 GMT

Tomatoes are full of antioxidants that protect against heart disease and some cancers. This recipe turns bite-size cherry or grape tomatoes into a delicious side dish. The tomatoes are tossed in olive oil and herbs and then roasted until they are tender and juicy. Serve them as a side or use them to top whole wheat pasta.

Nutrition Facts

Serving Size ¹/₄ recipe

Amount Per Serving

Calories

% Daily Value*

Total Fat 3.5g

2%Saturated Fat 0.5g

Trans Fat 0g

Cholesterol 0mg

Sodium 84mg

Total Carbohydrate 5.6g

Dietary Fiber 1.1g

Sugars 3.5g

Protein 1g

Vitamin C 47%Vitamin A 14%

Iron 5%Calcium 2%

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 5 minutes

Baking time: 10 minutes

Ingredients

1 pint cherry or grape tomatoes
1 tbsp extra virgin olive oil
1 tbsp chopped fresh chives
1 tbsp chopped fresh basil
1/8 tsp fine-ground sea salt

Directions

Preheat the oven to 425 degrees Fahrenheit. Place the tomatoes in a single layer on a baking sheet.
Drizzle the tomatoes with the oil, and sprinkle them with the herbs and salt. Stir the tomatoes gently around the pan.
Roast for 5 minutes. Remove from the oven and stir. Roast for an additional 3 to 5 minutes until the tomatoes are warm and the skins begin to burst.

Create Healthy Habits

Wed, 03 May 2023 13:44:16 GMT

Incorporate morning and evening routines.

Having a plan for how you will begin and end each day in a healthy way will keep you motivated to reach your goals. Morning and evening routines create the consistency necessary to form healthy habits. In the morning, drink 2 cups of water, work out, or make your eating plan for the day. At night, prepare healthy lunches and snacks, schedule 10 minutes to read, or wind down with a relaxing yoga session.

Try things more than once.

Whether it’s a new workout or a new food, never give up on a healthy change after trying it only once. You may simply need to make adjustments so that it’s a better fit for you. If you dislike strength training in the weight room, try a muscle conditioning class. If you can't stand broccoli, look for new recipes with creative ways to prepare it, or try other cancer-fighting cruciferous vegetables like cauliflower and cabbage.

Make vegetables non-negotiable.

Few foods provide the same unique plant nutrients, vitamins, minerals, and fiber as vegetables. You might not like them initially, but they are essential to healthy eating. Create the habit of having vegetables at every meal. Start by using vegetables as mix-ins or toppings for some of your favorite foods. Add shredded cabbage to tacos and stir bell peppers and spinach into scrambled eggs. As you develop a preference for certain vegetables, transition to larger portions to make them the focus of your meals.

Insist on healthy snacks.

Snacking when you’re hungry doesn't have to ruin your eating plan. Stay one step ahead and keep healthy snacks like low-sugar yogurt, nuts, seeds, and fruit easily accessible. When you attend meetings or parties, offer to provide a healthy dish. Your fellow attendees will appreciate a nutritious option.

Easy Ways to Strengthen Your Abs

Wed, 03 May 2023 13:30:04 GMT

Warrior 2 pose engages your core muscles

You don't have to lie on a mat to strengthen and tone abdominal muscles. Here are four core-centric moves you can do while standing.

Perfect Posture

Practicing good posture requires that you pull in your abdominal muscles to support your core. When carrying yourself this way, the focus stays on the abs. Tightening the abs creates small contractions that help build strength.

High-knees

Lifting your knees high towards your chest while marching or jogging in place forces you to contract the abdominal muscles. This is a cardio and core strengthening move you can incorporate into your current workout or squeeze in during television commercials.

Standing Cross-over Crunches

Cross-over crunches can be done while standing to challenge the obliques (the muscles on the side of your torso). Contract the abdominals as you lift your right knee towards your chest, and bring your left elbow down to meet it. Complete all repetitions on one side before switching. Add a slight hop with each crunch to boost the intensity.

Warrior 2 Pose

Add this yoga move to your cool down. Stand with your feet slightly wider than shoulder-width apart. Keep your left foot stationary, and turn your right foot 90 degrees outwards. Raise both arms out parallel to the ground. Turn your head towards your right hand. Bend your right knee and shift your weight forward while keeping the left leg straight. Your right knee should be aligned with the center of your right foot. Step the feet further apart if necessary. Keep your abdominals contracted to support your core and hold for 15 to 30 seconds before switching to the other side.

Vegetable Rice Pilaf

Fri, 28 Apr 2023 20:18:45 GMT

Adding extra vegetables to your favorite side dishes is a great way to increase nutrients and decrease calories. Make a traditional rice pilaf more nutritious by using whole-grain rice, broccoli, peas, and carrots.

Nutrition Facts

Serving Size ¹/₆ recipe

Amount Per Serving

116

Calories

% Daily Value*

Total Fat 1.1g

0%Saturated Fat 0g

Trans Fat 0g

Cholesterol 0mg

Sodium 113mg

Total Carbohydrate 25.4g

Dietary Fiber 2.6g

Sugars 2.4g

Protein 3.3g

Vitamin C 29%Vitamin A 61%

Iron 5%Calcium 2%

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 6 servings

Preparation time: 10 minutes

Cooking time: 50 minutes

Ingredients

2 ¾ cup water
1 cup dry long-grain brown rice
1 cup shredded carrot
1 cup finely chopped fresh broccoli
½ cup fresh or frozen peas
1 tbsp chopped fresh chives
¼ tsp garlic powder
¼ tsp fine ground sea salt
¼ tsp ground black pepper

Directions

In a large saucepan, bring 1 ¾ cups of the water to a boil. Add the rice. Reduce the heat to medium, cover, and simmer for 45 to 50 minutes, until the rice is tender and all water has been absorbed.
Bring the remaining cup of water to a boil in a large saucepan over high heat. Add the broccoli and carrots and cook for two minutes. Add the peas and cook for one more minute. Remove from the heat and strain the vegetables in a colander.
Add the vegetables to the rice. Sprinkle in the chives, garlic powder, sea salt, and black pepper. Stir to combine all ingredients and serve.

Ways to Make Foods More Nutritious

Thu, 27 Apr 2023 04:38:30 GMT

Experiment with spices.

Spices are the key to reducing salt. Adding a mix of spices to beans, sautéed vegetables, soups, and stews gives them more flavor so that you can reduce added salt and still be satisfied. Experiment with new spices and keep your pantry stocked with cumin, coriander, curry powder, ground mustard, nutmeg, smoked paprika, chili powders, and turmeric.

Stop adding sugar.

Sugar is hidden in more foods than you may realize. Condiments like ketchup, barbecue sauce, relishes, chutneys, marinara sauce, and pickles can be loaded with sugar. When you top healthy foods with sugar-laden toppings, you add calories with few nutrients. Read labels closely, and choose condiments that are low in sugar.

Eat sandwiches open-faced.

You don’t have to eliminate bread and buns to eat healthily, but eating sandwiches open-faced is a good way to cut calories and reduce sodium without feeling deprived.

Change how you prepare salads.

Loading dressing onto a salad is an easy way to increase fat and calories. When pouring the dressing over your salad, it fails to coat the lettuce well and encourages you to add more. Try pouring your dressing into a large bowl and whisk for 30 seconds. Next, add your greens and toss them in the dressing until they are coated. Transfer the salad to a serving bowl and enjoy. It’s a simple change in preparation that cuts calories without sacrificing flavor.

Eat raw and cooked vegetables.

Eat your vegetables in a variety of ways to improve nutrient absorption. Both raw and cooked foods have nutritional benefits. While some nutrients are higher in fresh foods (vitamin C), others become more available to the body when foods are cooked (carotenoids in carrots and lycopene in tomatoes).

Tips for Planning an Active Vacation

Mon, 24 Apr 2023 20:46:52 GMT

Visit an inspiring place.

A vacation spot that supports an active lifestyle keeps you motivated during travel. Fitness-focused cities offer bike lanes and pedestrian-friendly paths, and places with beautiful scenery provide an enjoyable environment that encourages you to get moving. In these locales, sitting in a lounge chair might be less inviting.

Choose your hotel wisely.

It’s tempting to choose out-of-the-way hotels to get a better price. Unfortunately, these hotels often force you in the car to sightsee. Instead, choose lodging that is accessible to local attractions. Park the car and walk to restaurants, museums, and other sites.

Do your restaurant research.

You won't feel like being active if you don’t eat healthy meals during your vacation. Eating heavy, fried foods and overloading on carbohydrates and alcohol can make you lethargic and unmotivated. Find the best healthy restaurants, and make sure they are accessible from your hotel. Enjoy some treats, but stick with your usual healthy fruits and vegetables, whole grains, and lean protein to stay energized and active.

Plan an activity each day.

You don’t have to work out on vacation to stay fit. Incorporating activity into your travel to-do list is a healthy way to spend time away from the gym. Take a walking tour of local sights, hike to the end of a trail for great views, sign up for a bike tour, or learn a new watersport. If you turn your exercise into fun, you’ll stay active on vacation without sacrificing time with friends and family.

Baked Black Bean and Egg Cups

Fri, 21 Apr 2023 19:34:06 GMT

These black bean and egg cups are a great option for breakfast on the go. They are packed with protein to keep you full all morning. Combining whole eggs and egg whites limits saturated fat and cholesterol, and black beans add dietary fiber.

Nutrition Facts

Serving Size 1 serving

Amount Per Serving

Calories

% Daily Value*

Total Fat 2.1g

2%Saturated Fat 0.5g

Trans Fat 0g

30%

Cholesterol 90mg

Sodium 202mg

Total Carbohydrate 2.4g

Dietary Fiber 0.7g

Sugars 0.2g

Protein 5.8g

Vitamin C 2%Vitamin A 2%

Iron 1%Calcium 1%

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 6 egg cups

Preparation time: 10 minutes

Baking time: 12 minutes

Ingredients

3 whole large eggs
3 large egg whites
1 tbsp chopped fresh dill
1 green onion, chopped fine
¼ tsp fine ground sea salt
1/8 tsp ground black pepper
6 tbsp cooked black beans

Directions

Preheat the oven to 375 degrees F. Silicone baking cups are ideal for making egg cups, but a standard muffin tin sprayed with non-stick cooking spray can also be used.
In a medium bowl, whisk together the eggs, egg whites, dill, green onion, sea salt, and black pepper. Whisk well for one minute until the liquid is frothy.
Place one tablespoon of black beans into each of the six muffin cups. Pour an equal amount of the eggs into each cup.
Bake for 10 to 12 minutes, until the tops are browned, and the center of each cup is firm.

Choosing a Meal Delivery Service

Thu, 20 Apr 2023 01:19:25 GMT

Meal delivery services that bring recipes and ingredients to your door are a growing trend for those who want to cook more. If your goal is weight loss, your priorities may differ from the average consumer's. Below are a few things to investigate as you choose a meal delivery service that is right for you.

Are there options that meet your weight loss needs?

Many of these services provide healthier options, but that doesn’t always mean they will fit your calorie and nutrient needs for weight loss. Some recipes can look deceivingly healthy, only to have upwards of 900 calories and over 1,000 milligrams of sodium in a serving. The nutrition information for the recipes should be available to you before you commit to signing up for the service.

Do the meals contain enough vegetables?

The goal of these services is to make cooking easier, which means many recipes turn to simple ingredients like pasta and rice. Others may contain only a piece of fish and starch, like mashed potatoes. Be sure the recipes use plenty of vegetables for balanced nutrition. If you find yourself constantly adding a salad to every meal, the delivery service may not be a good investment.

Does the amount of prep fit your needs?

New recipes can help prevent boredom and help you discover new foods you enjoy. It’s important to be realistic about how adventurous you want to be in the kitchen. If the recipes you order are filled with unfamiliar ingredients and require more skill than expected, you might find your shipment sitting in the refrigerator at the end of the week. If you are new to cooking, choose a service that provides simple, healthy foods and plenty of instruction to keep you from feeling overwhelmed.

Is there a local service available?

Many delivery services operate nationally and regionally, but more and more local services are popping up in larger cities. While either can be a good option, local services are worth exploring. Recipe kits shipped from far away may contain ingredients that have wilted or spoiled during transit. If a local company is sourcing from farms and stores nearby, your ingredients may be fresher than what national companies can provide.

How Fast Should I Lose Weight?

Mon, 17 Apr 2023 22:15:10 GMT

Once you commit to your weight loss goals, you may want to see changes fast. It can be discouraging to learn you should lose weight slowly and steadily, but stick with it. There is good reason for this approach to fitness.

A safe rate of weight loss

Health experts recommend a weight loss of 1 to 2 pounds per week. This rate requires a deficit of 500 to 1000 calories per day, which can be achieved by eating fewer calories and increasing physical activity.

Benefits of a slow and steady loss

Permanent weight loss requires incorporating healthier habits you can live with. This involves satisfying hunger in healthy ways like eating more fruits and vegetables, smart snacking, and reducing portion sizes. It also means finding an exercise routine you enjoy. The result is a gradual pace of weight loss that you can stick with to reach your goals. It takes time to create these habits. But once they become a part of your lifestyle, losing weight and maintaining that loss becomes easier.

With a slower rate of weight loss, your body metabolizes fat to provide energy and offset your calorie deficit. You will maintain lean muscle mass and feel more toned and fit. By eating a healthy diet and maintaining a balanced exercise program, you avoid the risk of feeling tired, irritable, and unable to concentrate.

Dangers of rapid weight loss

When starting a weight loss program, you may see a rapid drop of up to 10 pounds in the first couple of weeks. This can be due to changes in your eating habits and water weight loss. After that, weight loss should slow. If you continue to lose weight rapidly, you risk losing muscle and lowering your metabolic rate over time.

Rapid weight loss can also require unhealthy habits that are difficult to maintain long term, such as eating too few calories and exercising at intensity levels higher than what is appropriate for your fitness level. Unhealthy pills, supplements, and food restrictions can also be a part of a rapid weight loss program.

These practices can put you at risk for nutrient deficiencies and overuse injuries. Once the diet ends, the chances are greater that you will return to old habits and gain back any weight you lost. Avoid these dangers, aim for gradual weight loss, and make permanent changes the goal of your fitness program.

Sweet and Spicy Peanuts

Fri, 14 Apr 2023 14:57:12 GMT

Peanuts contain protein and heart-healthy fat for a quick snack that keeps you feeling full. You can give plain peanuts more flavor while controlling sugar and sodium by making these sweet and spicy peanuts at home.

Nutrition Facts

Serving Size ¹/₈ recipe

Amount Per Serving

178

Calories

% Daily Value*

23%

Total Fat 15.2g

10%Saturated Fat 2.1g

Trans Fat 0g

Cholesterol 0mg

Sodium 40mg

Total Carbohydrate 6.9g

Dietary Fiber 2.3g

Sugars 3.5g

Protein 7.1g

Vitamin C 0%Vitamin A 1%

Iron 7%Calcium 3%

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 8 servings

Preparation time: 5 minutes

Baking time: 8 minutes

Ingredients

1 tbsp honey
1 tbsp extra virgin olive oil
¼ tsp ground cayenne pepper
1/8 tsp smoked paprika
1/8 tsp fine-ground sea salt
1 ½ cups raw, unsalted peanuts

Directions

Preheat the oven to 425 degrees F.
In a medium bowl, stir together the honey, olive oil, cayenne pepper, paprika, and salt.
Add the peanuts and stir well to coat them evenly.
Pour the peanuts onto a non-stick baking sheet or a baking sheet covered in parchment paper. Spread in a single layer.
Bake for 5 minutes. Remove from the oven and stir. Bake for an additional 2 to 3 minutes, until golden brown. Watch them carefully because they can brown and burn quickly in the last few minutes.
Allow to cool completely before serving. Break apart and then blot gently with a paper towel if any excess oil appears on the nuts.

Exercises for Glutes

Wed, 12 Apr 2023 15:30:13 GMT

The gluteus maximus and gluteus medius, or glutes, are the muscles of the buttocks. Strengthening these muscles gives you more than a toned backside. Glutes surround the pelvis and keep it aligned with your legs and torso during movement. Weak gluteal muscles have been linked to a variety of injuries such as shin splints and Achilles tendinitis. Since many popular exercises, like running and walking, strengthen leg muscles but have little effect on glute strength, it's important to target your glutes to avoid muscular imbalances.

Squats are the most effective exercise for targeting the glutes, but you can add variety to your workouts with a few other movements that are nearly as effective. Incorporate one to three sets of these exercises to target your glute muscles and reduce your risk of injuries.

Single-Leg Squats

Select a step or box that is 12 to 15 inches high. Push it up against the wall to help keep it steady. Stand on the box and shift your weight to your right foot. Lift your left foot off the box. Slowly squat down by bending your right knee and raise back up to the starting position. Single-leg squats are more challenging than traditional squats, so you may only be able to lower 3 to 6 inches. As your strength increases, try to bend the knee more and sit back further to lower into a deeper squat. Repeat all repetitions before switching legs.

Step Ups

Hold a dumbbell in each hand, and stand facing the step. Step up onto the box with your right foot. Your left leg should not touch the step. Lower back down until your left foot touches the floor. Repeat all repetitions on one side before switching legs.

Single-Leg Deadlift

Stand holding weights in both hands with your palms facing your thighs. Keep your back straight as you bend at the hips and lower the weights toward the floor. Allow your left knee to bend slightly as you extend your right leg behind you. Lower the weights to about shin height and use your glutes to lift your right leg until it is parallel to the floor. Your body should be in a straight line from your shoulder to your right heel. Slowly return to the starting position. Repeat all repetitions on one leg before switching to the other side.

Walking Lunges

Stand holding a dumbbell in each hand. Take a big step with your right foot forward. Bend your right knee and lower your thigh parallel to the floor as you also bend your left knee. Keep your front knee in line with the center of your foot. Push yourself up with your right leg, and move your left foot to meet your right. Now switch legs. Do 4 to 6 alternating walking lunges in one direction. Turn around and perform the walking lunges back in the other direction.

What Is a Cleanse?

Mon, 10 Apr 2023 15:25:53 GMT

A cleanse is a short-term diet that claims to rid the body of toxins, increase energy, and initiate weight loss. Most cleanses limit calorie intake to juice and can last from one day to a week.

Sometimes cleanses are called detox diets. Whichever term is used, this type of diet should signal a red flag. While you can gain healthy nutrients from fresh juice, a diet of only juice can put a nutritional strain on the body. Juices lack a) protein for building tissues and maintaining muscle mass, b) fiber for fullness and gut health, and c) healthy fat to aid in absorbing fat-soluble vitamins. Plus, if you eat a healthy, balanced diet, you shouldn't need to do anything special to "detox" your body. The liver and kidneys should already efficiently remove toxins from your body.

If you are a healthy adult, a one-day juice cleanse may not harm your overall health, but an extended cleanse could have consequences. A lengthy cleanse can decrease the ability to concentrate, affect mood, and cause nutrient deficiencies. While you may lose weight due to decreased calories and water loss, the weight will likely be gained back once you return to your eating routine. This has an unhealthy yo-yo effect on body weight.

When presented with a cleanse, do some research. Not all cleanses are bad. Some programs do involve balanced, healthy meals and snacks. Skip programs that require a liquid diet or unusual dietary supplements. Trust what you know about healthy eating. Focus on balance, variety, lean protein, heart-healthy fat, fruits, and vegetables to accomplish your nutrition and weight loss goals.

Sautéed Spaghetti Squash with Herbs

Fri, 07 Apr 2023 17:34:09 GMT

Spaghetti squash makes a lower-calorie substitute for pasta and rice. It’s ideal for a main course or side dish and supplies dietary fiber and vitamins. This simple recipe seasons the squash with fresh herbs that add even more beneficial plant nutrients.

Nutrition Facts

Serving Size ¹/₄ recipe

Amount Per Serving

Calories

% Daily Value*

Total Fat 6.1g

6%Saturated Fat 1.1g

Trans Fat 0g

Cholesterol 1mg

Sodium 118mg

Total Carbohydrate 11.1g

Dietary Fiber 2.3g

Sugars 4.8g

Protein 1.7g

Vitamin C 15%Vitamin A 9%

Iron 4%Calcium 5%

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 15 minutes

Baking time: 45 minutes

Cooking time: 5 minutes

Ingredients

1 medium spaghetti squash, about 4 cups cooked
1 ½ tbsp extra virgin olive oil
2 tbsp chopped fresh basil
2 tbsp chopped fresh chives
1 tbsp chopped fresh parsley
¼ teaspoon garlic powder
1/8 teaspoon fine ground sea salt
2 tbsp Parmesan cheese shavings

Directions

Preheat the oven to 400 degrees Fahrenheit. Carefully cut the squash in half lengthwise and remove the seeds. Rub all sides of the squash with a half tablespoon of olive oil. Place the squash cut side down on a baking sheet. Prick the skin in several places with a fork. Bake for 35 to 40 minutes, until tender.
Remove from the oven and carefully flip the squash halves over. Let sit until cool enough to handle.
Use a fork to scrape the spaghetti squash out of the skin. Discard the skin. Heat one tablespoon of olive oil in a large skillet over medium-high. Add the squash. Saute for 2 minutes. Add the herbs, garlic powder, and salt, and cook for one more minute.
Serve warm and sprinkled with Parmesan cheese.

Healthy Eating & Food Allergies

Fri, 07 Apr 2023 17:30:35 GMT

An allergic reaction to food can be as mild as an upset stomach or as severe as restricted breathing and death. Food allergies may be identified when eating a new food for the first time or develop during adulthood with foods you have regularly eaten for years. If you’ve noticed changes in how you feel after eating, you may need to eliminate certain foods from your diet.

Common food allergies include shellfish, fish, peanuts, tree nuts, eggs, dairy, soy, and gluten.

Symptoms of food allergies

Food allergy symptoms can occur within a few minutes of eating. Sometimes the symptoms are mild, including stomach cramping or itching in the mouth and throat. More severe allergies may cause lip and tongue swelling, hives, vomiting, or diarrhea. Some allergies cause tightening of the throat and a dangerous drop in blood pressure. This severe reaction is called anaphylaxis and requires immediate medical attention.

The severity of an allergic reaction can vary from person to person. An allergy to peanuts in one person may cause an itchy throat, while others risk anaphylaxis simply from exposure to peanut particles.

Healthy food substitutions

The foods most commonly associated with allergies are also nutritious, making healthy eating challenging. Nuts contain heart-healthy fat, whole wheat provides fiber, and fish and eggs are good sources of protein. It’s important to talk with your doctor before substituting food to ensure you are not swapping one allergen for another. These foods may provide healthy options to ensure you get the necessary nutrients while decreasing the risk of aggravating a common food allergy.

Sunflower seeds, pumpkin seeds, and seed butters provide similar protein, fat, and minerals as many nuts and nut butters.
Replace dairy with almond, rice, or soy milk products.
Choose poultry, beans, or tofu to replace lean protein in fish and shellfish.
Lentils, chickpeas, and fava beans can serve as a substitute for soy and soybeans.
Gluten-free oats and flour blends can be used in baked goods for those with wheat allergies.

Tips for Race Recovery

Tue, 04 Apr 2023 16:55:24 GMT

Whether you run a 5K or a marathon, you need to recover both physically and mentally from your hard work.

Refuelling and Rehydration

During a race, your body can deplete the glycogen (carbohydrates) stored in your muscles. The first hour after a race is critical for refueling because your muscles can more efficiently replenish glycogen stores.

Consuming foods and drinks that supply healthy carbohydrates is important, but don’t lose sight of calories. Running a 5K is a significant accomplishment, but a 150-pound female burns 359 calories running at a 10-minute-per-mile pace for 30 minutes. Grabbing chocolate milk, a nutrition bar, and a bag of pretzels after your race can easily exceed the calories you just burned. For shorter races, try a piece of fruit or a small smoothie, and follow up with a healthy and balanced meal for lunch.

Rehydration should also be a part of your recovery plan. The amount of fluid you need will vary depending on the length of your race and how hydrated you stay throughout your activity. Ideally, you would drink 20 to 24 ounces of fluid for every pound you lose during the race.

Rest

Most experts agree you should take at least 1 to 3 days off from exercise after a race. Once you are ready to start exercising again, move into an active recovery phase. Return to short running distances and incorporate low-intensity activities. Age, fitness level, and race experience all affect your recovery time. Some experts recommend one day of rest for every mile run. This doesn’t have to mean complete rest. For example, if you run a half marathon, you don’t have to stop exercising for 13 days. It just may be wise to avoid jumping back into an intensive training program until your body has had sufficient time to recover.

Refocus

Many people anticipate the physical recovery necessary after a race, but fewer are prepared for the mental recovery. Training takes focus and commitment. After several weeks of preparing, feeling let down and unmotivated once your runner’s high has worn off is common. As you take time to rest, begin to refocus your goals. Choose your next race, plan your training program, or pick a new activity to try. Setting new goals immediately following a race will keep you on the path to maintaining an active lifestyle.

Carrot Cake Bread

Fri, 31 Mar 2023 01:57:49 GMT

This whole-grain bread mimics the flavors of your favorite carrot cake. Whole-wheat flour provides fiber, and the carrot and coconut add sweetness, reducing the need for sugar. Carrot cake bread makes a filling breakfast or mid-morning snack.

Nutrition Facts

Serving Size ¹/₈ recipe

Amount Per Serving

175

Calories

% Daily Value*

Total Fat 4g

9%Saturated Fat 1.8g

Trans Fat 0g

Cholesterol 23mg

14%

Sodium 322mg

10%

Total Carbohydrate 30.4g

Dietary Fiber 2.6g

Sugars 13.6g

Protein 5.8g

Vitamin C 1%Vitamin A 11%

Iron 2%Calcium 4%

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 8 slices

Preparation time: 15 minutes

Bake time: 40 minutes

Ingredients

1 ½ cups whole wheat flour
1 tsp baking soda
½ tsp fine ground sea salt
1 large egg
¼ cup non-fat plain Greek yogurt
½ cup raw sugar
2/3 cup + 2 tbsp low-fat milk
1 tsp pure vanilla extract
1 tsp ground cinnamon
1/3 cup finely chopped carrot
¼ cup unsweetened shredded coconut
2 tbsp chopped raw walnuts

Directions

Preheat the oven to 350 degrees Fahrenheit. Spray an 8.5 x 4.5-inch loaf pan with non-stick cooking spray.
In a medium bowl, stir together the flour, baking soda, and salt.
In a large bowl, stir together the egg and yogurt. Fold in the sugar and then the milk. Stir in the vanilla and cinnamon. Gradually add the dry ingredients and mix just until everything is combined. Fold in the carrot, coconut, and walnuts.
Pour the batter into the prepared pan and bake for 35 to 40 minutes, until a toothpick inserted into the center comes out clean.

Benefits of a Boxing Workout

Wed, 29 Mar 2023 23:05:40 GMT

From jabs and crosses to jumping rope, boxing workouts challenge the whole body. Exercisers at any level can improve fitness by adapting a few moves and adding them to your routine.

Cardio and Calorie Burning

You will rarely stop moving during a boxing workout. Shuffling from side to side, punching, and jumping rope keeps the heart rate up, improving your cardiovascular fitness while also blasting calories. A 150-pound female will burn 199 calories simply using the punching bag for 30 minutes. Add in jumping rope at a moderate pace, and the total rises to 279 calories.

Increase Strength

The force you exert to punch or kick a punching bag challenges your muscles to get stronger. Boxing can improve muscle tone to help you look healthy and fit.

Work More than Your Arms

A strong core is the secret behind a powerful punch. Jabs, uppercuts, and crosses target the abdominal muscles. With each punch, you are getting a killer core workout.

Improve Focus and Balance

Learning new boxing moves challenges your mental focus and improves brain health. Kicks, punches, bobs, and weaves require balance that strengthens supporting muscle groups.

Relieve Frustrations

Holding in anger and frustration can impact our health over time. Activities like boxing can act as a source of stress relief. With a few punches, those frustrations will disappear.

Break Up Exercise Boredom

If you are stuck in an exercise rut, boxing can break up the boredom. Try a quick boxing routine before you run. If you can't make it to a gym, you can do a kickboxing video at home or create a circuit of jabs, crosses, roundhouse kicks, uppercuts, and jumping rope that will improve your fitness.

Foods that Improve Blood Pressure

Mon, 27 Mar 2023 16:02:35 GMT

Your diet plays an important role in blood pressure regulation. While most of us know we should limit our sodium intake, we should also eat foods rich in potassium, calcium, and magnesium. Eating a wide-ranging diet filled with fruits and vegetables can also help lower blood pressure by providing fiber, nitrates, and other plant nutrients.

Bananas

Bananas are packed with potassium, which can decrease the harmful effects of sodium.

Berries

Anthocyanins are the plant compounds in berries that give them their deep red, purple, and blue hue. They have been found to reduce the risk of developing high blood pressure.

Beets

Beets and beet juice contain nitrates, which help keep blood vessels healthy. Researchers believe this may be why beets can lower blood pressure.

Beans

All varieties of beans are loaded with heart-healthy nutrients. The soluble fiber, magnesium, and potassium in beans have been linked to improved blood pressure.

Low-fat Dairy

Low-fat milk and yogurt contain calcium and vitamin D that may work together to reduce blood pressure. There is also evidence that the positive effects of dairy on heart health are due to compounds such as milk peptides formed when dairy is digested. Similar results have not been found with high-fat dairy.

Nectarines

Nectarines (and other stone fruits such as peaches and plums) are rich in potassium, magnesium, and fiber.

Spinach

Spinach is rich in potassium and magnesium and low in sodium. Like beets, spinach also contains beneficial nitrates. This balance of nutrients is a key factor in reducing blood pressure.

Sweet Potatoes

Sweet potatoes provide calcium, magnesium, and potassium. Eating the skin in addition to the flesh will boost your intake of magnesium and potassium.

Sources

Sesame Asparagus

Fri, 24 Mar 2023 18:29:07 GMT

Asparagus is loaded with vitamin K and folate. It cooks quickly and is an easy, nutritious side dish. This recipe includes sesame oil and soy sauce to give the asparagus a flavorful twist.

Nutrition Facts

Serving Size ¹/₄ recipe

Amount Per Serving

Calories

% Daily Value*

Total Fat 4.9g

4%Saturated Fat 0.7g

Trans Fat 0g

Cholesterol 0mg

Sodium 26mg

Total Carbohydrate 6.1g

Dietary Fiber 2.3g

Sugars 3.6g

Protein 2.6g

Vitamin C 10%Vitamin A 15%

Iron 13%Calcium 4%

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 10 minutes

Cooking time: 5 minutes

Ingredients

2 tsp dark sesame oil
1 tsp honey
½ tsp low-sodium soy sauce
¼ tsp unseasoned rice vinegar
¼ tsp garlic powder
½ tbsp extra virgin olive oil
1 lb. asparagus, ends trimmed
1 tsp black sesame seeds
1 tsp white sesame seeds

Directions

In a small dish, whisk together the sesame oil, honey, soy sauce, rice vinegar, and garlic powder. Set aside.
In a large, deep skillet, heat the olive oil over medium-high heat. Add the asparagus. Move the stalks around the pan as it cooks. Cook for 3 to 5 minutes, until bright green and slightly tender.
Remove the skillet from the heat, and pour in the sesame oil dressing. Toss to coat the asparagus. The sauce will blacken in places on the stalks.
Place the asparagus on a serving platter, and sprinkle with the black and white sesame seeds before serving.

Quick Exercises For When You Lack Motivation

Thu, 23 Mar 2023 00:01:43 GMT

When you don't feel like exercising, remember that any amount of activity is better than skipping your workout altogether. Try these effective exercises that require no equipment.

Rotating Jump Squats

Jump squats get your heart pumping by working the large muscles in your lower body.

Stand with your feet hip-width apart, and sit into a squat as if you were sitting back into a chair.
As you return to the starting position, jump into the air. Do four jump squats.
Next, turn 90 degrees to the right as you jump. Do four jump squats until you are back to your starting position.
Now jump four times while turning to your left.

Modified Burpees

Traditional burpees can be too difficult for many people. Modified burpees can still increase your heart rate and work your upper body and core.

Bend down and place both hands on the floor, just in front of your toes. Move into a plank position by stepping one foot back at a time.
Hold here, or drop to your knees and do one modified pushup. Raise back into plank position.
Jump both feet forward to meet your hands, or step one foot forward at a time.
Return to standing and repeat ten times.

Plank Combo

Challenge your core for two minutes.

Get into a plank position on your hands and toes. Your body should be straight from head to heels. Hold for 30 seconds.
Shift the weight to your right hand as you roll onto the outside of your right foot. Extend your left arm towards the sky. Hold the side plank for 30 seconds.
Repeat the forward plank, then perform the side plank on the other side.

Plank Jacks

Plank jacks work your core and upper body, while the rapid movement of the lower body provides a cardio workout.

Hold the plank position on your hands and toes. Jump both feet out to the sides like a jumping jack.
Jump both feet back to the center. Continue the jacks, jumping out and in quickly.
Do ten repetitiions.

Too tough? Decrease the intensity by stepping one foot out and back at a time.

Farmers Market: Spring Edition

Mon, 20 Mar 2023 14:11:00 GMT

Apricots

Despite their small size, fresh apricots are loaded with plant nutrients that act as antioxidants and protect cells against the damage that causes disease. Apricots also supply vitamin A, vitamin C, potassium, and fiber. Eat them fresh for a healthy snack that will satisfy a sweet tooth. They can also be chopped for salsas and salads.

Eggs

Spring provides free-range hens with the greens they love. As the antioxidants rise in their diet, the egg yolk turns a deeper shade of yellow, and the flavor is enhanced. Pick up fresh eggs at your local farmers market and taste the difference.

Whether you eat the whole egg or only the white, each part supplies valuable nutrients. Egg whites contain high-quality protein and B vitamins. The yolk contains the fat-soluble vitamins A, D, E, and K. Eggs pair well with spring vegetables in quiche and omelets.

Fava Beans

One cup of boiled fava beans provides 12.9 grams of protein and 9.2 grams of fiber. Like other legumes, fava beans are rich in vitamins and minerals like iron and potassium. Try homemade fava bean hummus or use them as a salad topping. Seasoned mashed fava beans also make a delicious side dish.

Rhubarb

Rhubarb contains vitamin C, calcium, and fiber. Resist the temptation to load it with sugar to tame the tartness. Instead, cook rhubarb with strawberries or raspberries and stir the fruits in yogurt and oatmeal. Diced rhubarb can also be added to salsa and savory stuffings.

Shallots

Shallots are packed with disease-fighting flavonoids. They also supply potassium, vitamin A, and folate. Shallots can be used similarly to onions and garlic, and their milder flavor makes them ideal for raw preparations. Stir diced shallots into pasta and potato salad, slice rings to top flatbreads and sandwiches, or blend shallots into marinades and salad dressings.

Sweet Cherries

The antioxidants in sweet cherries have been found to reduce pain and inflammation associated with arthritis and protect against chronic disease. Cherries also provide B vitamins and potassium. Add cherries to your fruit salad, sprinkle them over cereal and yogurt, and blend them into smoothies.

Thyme

Thyme is a hearty herb and one of the first to grow in spring. Its leaves contain disease-fighting antioxidants, vitamin C, and iron. Use fresh thyme in marinades, or blend it into salad dressings. Thyme is also delicious when used to flavor soups or when tossed with roasted spring vegetables.

Whole Wheat Pasta with Asparagus and Sun-dried Tomatoes

Sun, 19 Mar 2023 17:46:39 GMT

This quick and simple dish combines fiber-rich whole wheat pasta and nutritious asparagus. It makes a healthy meal for a busy weeknight that is perfect for the arrival of spring.

Nutrition Facts

Serving Size ¹/₄ recipe

Amount Per Serving

301

Calories

% Daily Value*

14%

Total Fat 8.8g

4%Saturated Fat 0.9g

Trans Fat 0g

Cholesterol 0mg

Sodium 166mg

18%

Total Carbohydrate 54.5g

35%

Dietary Fiber 9.8g

Sugars 6.6g

Protein 10.6g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 10 minutes

Cooking time: 10 minutes

Ingredients

2 tbsp olive oil
3 green onions, sliced, whites and greens separated
1 lb. asparagus, trimmed and cut into 1-inch pieces
½ cup finely chopped sun-dried tomatoes
1 tbsp chopped fresh basil
¼ tsp salt
8 oz. whole wheat spaghetti or linguine, cooked according to package directions

Directions

Heat olive oil in a large skillet over medium-high. Add the white portion of the onions and cook for one minute.
Add the asparagus and cook for 4 minutes, until it is slightly tender and bright green. Stir in the sun-dried tomatoes and cook for one more minute.
Remove from the heat and stir in the basil and salt. Transfer to a large mixing bowl.
Add the cooked pasta to the mixing bowl and toss to combine all ingredients.
Divide into four portions and garnish with the remaining greens of the onions before serving.

Pea Protein Powder

Wed, 15 Mar 2023 18:39:51 GMT

What is pea protein powder?

Pea protein powder is a dietary supplement made from yellow split peas that have been ground into a fine powder. It has gained popularity for being a vegan, gluten-free protein supplement.

The benefits of pea protein

High in protein: Pea protein powder is a high-quality source of protein that is easily digestible and can help support muscle growth and repair.
Complete protein: Pea protein powder contains all nine essential amino acids, which are important for building and repairing muscle tissue.
Plant-based: It is a great option for those who follow a vegetarian or vegan diet or have dairy or soy allergies.
Gluten-free: It is naturally gluten-free, making it a good option for those with gluten intolerance or celiac disease.

How to use pea protein

Pea protein powder can be added to many recipes to boost your total protein intake.

Blend it into shakes and smoothies.
Stir it into oatmeal or yogurt.
Add it to dry mixes for muffins, pancakes, or energy balls.
Mix it into soups and stews.

Additional Reading

Protein Fact Sheet

Understanding Muscle Balance

Mon, 13 Mar 2023 20:35:44 GMT

Balanced muscles help support joints and reduce injury. Well-designed resistance training and cardiovascular programs that strengthen opposing muscle groups can help keep your muscles balanced.

Causes of muscle imbalance

Muscle imbalances can result from overtraining one muscle group while undertraining another. For example, if running is your only exercise, your quads may become very strong, but you might experience relative weakness in your glutes and hamstrings over time. This could lead to knee pain or a strained muscle.

Your exercise preferences may also play a role. If you enjoy bicep training but dislike training your triceps, you may not give equal effort with each exercise, or you might skip the ones you dislike altogether.

Signs of muscle imbalance

Decreased muscle balance due to repetitive activities or a poor strength training program can take time to show. Sometimes it is visible in your posture. When standing, one hip or shoulder may be higher than the other. Your shoulders may be rounded, or your spine may be curved. Muscle imbalance can also result in pain, especially in the knee joint and lower back.

How to gain better muscle balance

Improving muscle balance requires a commitment to a well-rounded exercise program that equally trains all muscle groups. By expanding the focus of your workouts and recognizing training habits that cause imbalance, you can reduce the risk of injury, improve strength, and decrease pain.

Cross-train: Reduce repetitive activities by adding variety to your workouts. For example, continue to run, but work in biking, hiking, or water sports to switch up the muscles you target.
Don’t skip out: Avoid skipping strength exercises you don’t like. You could be ignoring important muscles. Talk with a trainer about alternatives that will effectively challenge each muscle group.
Train each side: Sometimes stronger muscles on one side of the body will work harder, reducing the challenge to the same muscle group on your other side. Add exercises that strengthen one side of the body at a time. For example, instead of a barbell bicep curl with both hands, try single dumbbell curls with a weight in each hand.

Vegetable and Feta Omelet

Fri, 10 Mar 2023 21:01:57 GMT

A protein-packed breakfast will keep you feeling full all morning. This omelet is loaded with fresh vegetables, and the use of egg whites reduces saturated fat. Feta cheese adds rich flavor and limits sodium by reducing the need for extra table salt.

Nutrition Facts

Serving Size 1 omelet

Amount Per Serving

254

Calories

% Daily Value*

24%

Total Fat 15.3g

24%Saturated Fat 4.9g

Trans Fat 0g

66%

Cholesterol 197mg

17%

Sodium 394mg

Total Carbohydrate 10.4g

Dietary Fiber 2.6g

Sugars 5.9g

Protein 19.2g

Vitamin C 66%Vitamin A 22%

Iron 7%Calcium 10%

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 1 serving

Preparation time: 10 minutes

Cooking time: 5 minutes

Ingredients

2 large egg whites
1 whole large egg
½ tbsp olive oil
3 tbsp chopped mushrooms
2 tbsp chopped green bell pepper
1 tbsp minced shallot
2 tsp chopped fresh cilantro
Pinch of ground black pepper
2 tbsp crumbled feta cheese
2 slices tomato
Cilantro for garnish

Directions

Whisk the egg and egg whites in a small bowl. Set aside.
Heat the olive oil over medium-high in a small skillet. Add the mushrooms, bell pepper, and shallot. Cook for 3 minutes, until the mushrooms shrink and darken. Reduce the heat to medium.
Stir in the cilantro and black pepper. Pour the eggs into the skillet. Gently scrape the edges of the pan with a spatula and tilt the pan to move the uncooked egg to the edges. Cook for about 3 minutes, until the eggs are fully cooked. Flip the omelet if desired. Transfer to a plate.
Sprinkle the omelet with one tablespoon of feta cheese. Place two slices of tomato on one side of the omelet. Fold the omelet over to make a half moon. Sprinkle with the remaining feta cheese and garnish with cilantro.

To further reduce cholesterol and saturated fat, use four egg whites instead of a whole egg and two egg whites.

Spring Clean Your Fitness Routine

Thu, 09 Mar 2023 02:28:28 GMT

Season changes are great times to evaluate your current workouts, revisit your goals, and revise your exercise plan. Reduce boredom and increase motivation with these tips to spring clean your fitness routine.

Let go of what isn’t working

If early morning exercise or the new trend at the gym isn’t working for you, it’s time to let it go. Morning workouts aren’t for everyone. Simply running or walking is more appealing to some people than a complicated dance workout. There is no reason to force yourself to do something that doesn’t feel right. Choose new ways to exercise and recommit to your workouts.

Take a break

If you’ve been pushing yourself since the start of the year, a short break may be what you need. Take some time to rest and reflect on how far you’ve come. It’s okay to stop exercising for a day or two. If you need a longer break, take it, but continue to keep your lifestyle active with leisure walks and hobbies that keep you moving.

Set new goals

It’s time to think about what you’ve accomplished and the goals you’ve been unable to reach. Are those goals still important? If not, create new ones. Often, as we try new activities and adapt to healthier lifestyles, what seemed important when we started may no longer be a priority. Set new goals based on the activities you enjoy.

Find out what’s new

If you feel winter has put you in an exercise rut, check out what’s new in your area. Maybe a Pilates or yoga studio recently opened. Perhaps trainers will be starting outdoor workouts at the park. Select something new to get you moving and revive your motivation.

Re-evaluate your support system

If your support system no longer gives you the encouragement you need, it may be time to break away. People change and goals evolve. Maybe you began with a great walking group, but now you are ready to start running. If no one else feels the same way, they may keep you from reaching your full fitness potential. You can still walk with them on some days, but find others who may also want to join you on a jog.

Volunteer

Volunteering can keep you moving and provide opportunities to meet new like-minded friends. Walk dogs at the local shelter or join a work-share CSA at a nearby farm. Find an organization that helps young people learn to dance or helps them train for a 5K. By meeting people and working together, you may find a new exercise group with similar fitness goals.

Avoid Losing Fitness Gains

Mon, 06 Mar 2023 15:44:45 GMT

Several factors influence how quickly you lose fitness gains. Your overall fitness level, age, illness, and length of rest periods can all impact how quickly your ability to do cardiovascular and strength training programs changes. Rest is important, but don’t allow a few days off to turn into several weeks. Understanding how quickly your fitness can change is a good motivator to stick to your exercise routine.

Cardiovascular Fitness

Cardiovascular fitness is achieved by improving how efficiently your body transports and uses oxygen, called VO2 max. The more fit you are, the better you’ll maintain your fitness. One study found that athletes who trained for a year and then stopped exercising decreased their aerobic conditioning by only 50 percent after three months. By comparison, similar studies on beginner exercisers show that gains made in eight weeks of training were completely lost within eight weeks of stopping exercise.

Strength

Research shows that we lose strength at about half the rate it was gained. So if you perform weight training for eight weeks and then stop training for eight weeks, your gains would decrease by about 50 percent. What appears to change more drastically are the muscle fibers related to sports-specific training. For example, distance runners work to develop slow-twitch muscle fibers that aid in endurance. While overall strength can be maintained for a few weeks after stopping exercise, there is a more rapid decrease in the slow-twitch muscle fibers related to athletic performance.

Best Ways to Maintain Fitness

The best way to reduce the risk of canceling out all your hard work is to avoid becoming sedentary. We all have busy times when we need to cut back or need breaks from training. Research shows some fitness can be maintained for a few months with one workout a week at an intensity of at least 70 percent of your VO2 max. Even if your workouts are not as intense as they once were, squeezing in some activity is important to prevent losing fitness gains. Maintain an active lifestyle by walking to complete errands, taking the stairs instead of the elevator, and performing daily activities that keep you moving (like cleaning and yard work). When you can't make it to the gym, start your day with a quick circuit workout. These efforts will make it much easier to return to your regular exercise routine when you are ready.

Lightened Up Spring Garden Potato Salad

Fri, 03 Mar 2023 17:06:48 GMT

Potato salad is a staple at spring potlucks and picnics, but too much added fat and salt can make it an unhealthy choice. This recipe uses fresh spring garden favorites like peas and dill for added flavor. It’s mixed with a dressing made of Greek yogurt and Dijon mustard that reduces both the total fat and calories.

Nutrition Facts

Serving Size ¹/₆ recipe

Amount Per Serving

123

Calories

% Daily Value*

Total Fat 0.3g

0%Saturated Fat 0g

Trans Fat 0g

Cholesterol 0mg

10%

Sodium 234mg

Total Carbohydrate 25.5g

10%

Dietary Fiber 2.9g

Sugars 2.1g

Protein 4.1g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 6 servings

Preparation time: 15 minutes

Ingredients:

4 medium baked potatoes, cubed (skin-on)
¼ cup fresh spring peas, blanched if desired
3 green onions, sliced
½ cup fresh spinach or kale leaves, finely chopped
¼ cup low-fat plain Greek yogurt
2 tbsp Dijon mustard
2 tbsp chopped fresh dill
¼ tsp salt
1/8 tsp ground black pepper

Directions

Place the cubed potatoes, peas, onions, and spinach in a large bowl.
In a small dish, stir together the yogurt, mustard, dill, salt, and pepper. Pour the dressing over the vegetables and stir to coat.
Refrigerate for at least 30 minutes before serving.

What Is Lean Protein?

Thu, 02 Mar 2023 21:29:22 GMT

Lean protein foods are rich in protein and limited in less healthy nutrients, such as saturated fat and dietary cholesterol. Some lean protein sources also contain beneficial plant chemicals, vitamins, minerals, and dietary fiber.

How much lean protein should I eat?

Protein should account for 10 to 35 percent of total daily calories. That’s 50 to 175 grams per day for an adult on a 2,000-calorie diet. To control total calories, saturated fat, sodium, and cholesterol intake, choose lean protein sources over foods such as high-fat dairy and processed or fatty cuts of meat.

What are good sources of lean protein?

Seek out nutrient-dense foods that are low in unhealthy fats and provide valuable vitamins and minerals. Below are both animal and plant-based foods that are good sources of lean protein.

Poultry (white meat) is lower in calories and saturated fat than many other meats.
Fish is rich in heart-healthy fats.
Low-fat milk and yogurt contain calcium.
Egg whites provide protein with very little fat.
Beans and lentils contain dietary fiber and plant nutrients that fight disease.
Peas provide dietary fiber.
Soy foods (edamame, tofu) are low in unhealthy fat.
Mushrooms are low in calories and can contain vitamin D.
Nuts and nut butters contain heart-healthy fats.
Seeds supply vitamins and minerals.

Additional Reading

Protein Fact Sheet

Importance of Self-Care

Mon, 27 Feb 2023 15:06:54 GMT

What is self-care?

Self-care is an action to improve your mental or physical health. It is a form of stress management that includes everything from a 5-minute reading break to a 5-day vacation.

How does self-care influence health?

Self-care is often viewed as pampering, but it is essential to your well-being. When we don’t take care of ourselves, it is more challenging to manage our responsibilities. Feeling overworked increases stress, reduces productivity, and strains relationships. Simple acts of self-care can improve your focus and positively influence how you interact with others.

Tips for better self-care

Self-care should not be forced. The activities should make you feel refreshed, energetic, and motivated. Find what works for you. While some may feel better after a 30-minute run, you might enjoy a hike, a massage, or reading a novel instead.

Choose activities that you can do right away. If you put it off or make promises to do it later, you may never find the time to do it. Choose an activity you can do the moment stress begins to build. For example, if you can’t leave the office for a walk, stretch at your desk for 10 minutes.

Make it simple. Self-care doesn’t have to be lengthy or expensive. Prepare a cup of hot tea. Take a 20-minute nap. Perform strength exercises for 10 minutes. Set the timer and read a novel for 15 minutes.

Unplug. You might underestimate the influence screen time has on your health until you take a break from it. Text messages and social media notifications keep you on edge with the constant need to be accessible and responsive. Avoid using screens during your self-care activities. Instead, set specific times for checking messages, and turn off all devices while you read.

Sources

Warm Grapefruit with Almonds and Cinnamon

Fri, 24 Feb 2023 18:21:43 GMT

Grapefruit is full of vitamin C, and the red variety is also loaded with the antioxidant lycopene. This warm red grapefruit is dressed up with a sprinkle of delicious toppings.

Nutrition Facts

Serving Size 1 serving

Amount Per Serving

109

Calories

% Daily Value*

Total Fat 3.9g

1%Saturated Fat 0.2g

Trans Fat 0g

Cholesterol 0mg

Sodium 0mg

Total Carbohydrate 18.6g

10%

Dietary Fiber 2.8g

Sugars 12.7g

Protein 2.7g

Vitamin C 64%Vitamin A 28%

Iron 2%Calcium 5%

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 2 servings

Preparation time: 5 minutes

Baking time: 7 minutes

Ingredients

1 red grapefruit, halved
2 tbsp sliced almonds
2 tsp raw sugar
¼ tsp cinnamon

Directions

Preheat the broiler on high. Place the grapefruit halves cut-side up on a baking sheet.
In a small dish, stir the almonds, sugar, and cinnamon. Spoon an equal amount of the topping over each grapefruit half.
Broil for 5 to 7 minutes until the topping begins to brown and the fruit is plump and warm.

Easy Ways to Boost Nutrition

Wed, 22 Feb 2023 21:10:17 GMT

Swap your spreads

If you top your toast with butter, cream cheese, or jam, you are adding saturated fat and sugar without adding much nutrition. Nut and seed butters add protein and heart-healthy fat to your breakfast. Mashed avocado adds heart-healthy fat, vitamins, and minerals. Try topping your toast with these spreads for a more filling breakfast. If you still prefer to sweeten things up, add a drizzle of honey.

Serve a savory breakfast

Eating a high-sugar breakfast like cereal or a muffin can lead to hunger and more sugar cravings later in the day. Try swapping some of your breakfasts each week for a more savory option. Egg whites with chopped leafy greens, roasted sweet potatoes with black beans, or tofu scrambles with hummus are lower in sugar and higher in protein and fiber than traditional breakfast foods. Eat them alone or use them in fillings for breakfast wraps or sandwiches.

Switch from pasta to vegetables

Vegetables are becoming a popular substitute for noodles in many traditional dishes. Spiral-cut zucchini and carrots can be topped with marinara. Ribbon-cut cucumbers and carrots can be substituted in Asian noodle bowls. Thin slices of summer squash and spaghetti squash can be used in lasagnas and baked pastas. This switch slashes the calories and boosts the vitamins and minerals in your favorite recipes.

Make beans the base

Beans are full of plant-based protein and fiber and do not contain the saturated fat and cholesterol found in meat. Black beans can be made into patties or formed into balls as a substitute for burgers and meatballs. Kidney and pinto beans make a filling meat-free chili, and chickpeas create delicious Indian-inspired stews.

Thicken with nuts and vegetables

Nuts that have been soaked in water, drained, and then pureed take on a creamy texture that can be used to thicken soups and sauces. When cooked and pureed, many vegetables have a smooth and creamy consistency. Instead of using high-fat, high-calorie cream, try adding nutrient-rich pureed cauliflower, carrots, white potatoes, sweet potatoes, raw cashews, or raw walnuts.

Eat Healthy When Dining Out

Mon, 20 Feb 2023 14:42:34 GMT

Create a go-to list.

Create a list of restaurants you enjoy that also allow you to stay on track with your fitness goals. Think about the places that offer smaller portions, provide plenty of salads and vegetables, or cater to eating styles like vegetarian, paleo, or gluten-free. All of these factors can indicate that a restaurant is a place focusing on healthy eating. When invited to go out, you can suggest a place on your list to ensure you have healthy options.

Pay attention to the total nutritional value.

Don’t get sidetracked by thinking only about calories instead of the total nutritional value of what you order. For example, a house salad made with iceberg lettuce may save you calories, but you will likely be hungry soon after eating. A salad topped with salmon and avocado carries a higher calorie content but also provides lean protein and heart-healthy fat to keep you feeling satisfied. Pay attention to all the positive nutritional aspects of your options. Order a meal balanced in nutrients without going overboard on calories and unhealthy fat.

Ask for smaller portions.

Not all restaurants advertise smaller portions or the option of splitting a meal, but many will accommodate requests. Half orders of pasta, ordering a sandwich a la carte, or paying a small fee to split a large entree are all ways you can cut calories and still enjoy the foods you want.

Leave off high-calorie additions.

Many restaurant meals have extras that can be removed without drastically changing the meal. Ask for your portobello burger without cheese or mayo, leave the cheese or tortilla strips off of the taco salad, or eat your sandwich open-faced without the top bun. These small changes can save you hundreds of calories.

Don’t drink your calories.

Drinking alcohol, soda, sweetened iced tea, or lemonade is an easy way to consume hundreds of extra calories before you even eat your meal. Plus, free refills can cause you to lose track of your intake. Stick with water or unsweetened iced tea and put the focus on mindfully eating your food.

Portobello Mushroom Burger w/ Sriracha-Lime Sauce

Fri, 17 Feb 2023 22:13:20 GMT

Portobello mushrooms make delicious plant-based substitutes for burgers. In this recipe, the mushrooms are rubbed with heart-healthy olive oil and fresh cilantro before cooking. The tangy sauce is made with fresh lime juice and light mayonnaise. You can reduce the calories further by serving the sandwich open-faced or without a bun.

Nutrition Facts

Serving Size 1 serving

Amount Per Serving

242

Calories

% Daily Value*

18%

Total Fat 11.6g

7%Saturated Fat 1.4g

Trans Fat 0g

Cholesterol 3mg

16%

Sodium 362mg

Total Carbohydrate 23.9g

19%

Dietary Fiber 5.2g

Sugars 4.6g

Protein 9.1g

Vitamin C 5%Vitamin A 14%

Iron 8%Calcium 10%

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 2 servings

Preparation time: 15 minutes

Cooking time: 15 minutes

Ingredients

2 portobello mushrooms
1 tbsp olive oil
1 tbsp chopped fresh cilantro
¼ tsp garlic powder
¼ tsp fine ground sea salt
1/8 tsp ground black pepper
¼ cup no salt added vegetable or chicken broth
1 ½ tbsp light mayonnaise
1 tsp sriracha-style hot sauce
½ tsp fresh lime juice
¼ tsp lime zest
2 100% whole wheat burger buns
1 cup mixed leaf lettuce

Directions

Clean the mushrooms with a damp dishtowel. Remove the stems and scrape out the gills. In a small bowl, stir together the olive oil, cilantro, garlic powder, sea salt, and black pepper. Preheat a deep non-stick skillet with a lid over medium-high heat.
Rub half the olive oil and herb mix over each mushroom. Place in the skillet top-side down and cook for 4 minutes. Flip the mushrooms and cook for 3 more minutes. Reduce the heat to medium.
Pour the broth into the skillet and cover immediately. Cook for 6 to 8 more minutes, flipping the mushrooms once halfway through. Turn off the heat. The mushrooms will be dark, slightly shrunken, and tender when pierced with a fork.
In a small bowl, stir the mayonnaise, hot sauce, lime juice, and lime zest.
To assemble the burgers, spread half of the sauce over each bottom bun. Top with a mushroom and ½ cup of lettuce. Cover with the top half of the bun and serve.

7 Tips for Being a Better Workout Partner

Wed, 15 Feb 2023 17:42:27 GMT

Workout partners serve as a source of motivation and accountability, but they can also get us off track. Follow these tips to keep both of you on the path to fitness.

1. Don't take no for an answer.

Create a Valid Excuse Policy, which is a list of acceptable reasons you or your partner cannot exercise. A sick child that has to stay home is a valid excuse. You feeling down or tired isn't.

2. Do stay positive.

Exercising with a partner is as much about the conversation as the workout, but research conducted by Amanda Rose, an associate professor of psychological sciences at the University of Missouri, found that talking about your frustrations is only helpful in moderation. When we complain about our problems endlessly, it can make us feel worse. If your workout buddy insists on talking about problems, guide your conversation to more positive topics.

3. Don't judge.

According to Dr. Michael Rozen from Cleveland Clinic, a workout partner should be like the GPS navigational system in a car: it guides without judgment. If your workout partner misses a workout or confesses to indulging in a pint of ice cream, don't criticize her.

4. Don't sugar coat.

Leadership development coach, Dr. Judith Rich, states that our biggest fear about honesty is that other people will be hurt by our words or will not like us. Regardless of these worries, avoiding the truth will not do your partner any favors. If he is headed down the path of a sedentary lifestyle or overtraining, offer to help and express your concern in a non-judgmental way (see #3).

5. Do support healthy eating.

Exercise is only one part of the fitness equation. You don't have to skip your long talks in the coffee shop after your walk, but keep it healthy. If you notice that your post-workout meetings are beginning to resemble a full breakfast buffet, it's time to suggest that you both get back on track.

6. Don't cancel if your buddy can't make it.

Don't let a partner's cancellation be your excuse for not exercising. The American Academy of Family Physicians lists sticking to a regular time as a key to making exercise a habit. There is no reason you can't stick to the plan even if your partner can't. If you keep your commitment, your partner will likely do the same when an unexpected event forces you to cancel in the future. Your choice to exercise alone can provide motivation for her later.

7. Do celebrate.

When it comes to weight loss or fitness achievements, no one will know how hard you worked to achieve it better than your workout partner. Take time to celebrate when you reach your goals, then map out the next milestone you will work toward together.

Why Diets Don’t Work

Mon, 13 Feb 2023 20:50:16 GMT

The phrase "diets don't work" means that diets don't work in the long run. If you simply go on a diet and don't permanently change your lifestyle, you will likely gain back the weight. In fact, crash dieting has a dismal long-term success rate of only 5-10%.

The reason crash diets fail is simple: they are often punishing and motivated by negative self-talk. Most people cannot sustain such a negative way of life.

The trick is to focus on the positive.

Find healthy foods you enjoy. Don't force yourself to live on grapefruit, bacon, cabbage soup, or whatever fad diet is sweeping the nation. Instead, use MyFoodDiary to tweak your existing diet and watch portion sizes. Replace unhealthy foods with healthy alternatives, and learn how to cook delicious, healthy meals.

Find exercises you enjoy. If you hate running, don't run. If you're outdoorsy, set a goal of hiking all trails within an hour's drive. If you need more time with friends and family, schedule walking dates or set up a volleyball net in your backyard and host an activity-based party.

When it comes to fitness, there is no one-size-fits-all approach. Experiment with different meals and activities to discover what works for you. Once you've found the right mix, you will discover that healthy living is not a sacrifice, but instead, your life is enriched by it. Most importantly, you will find that you have shifted to a new lifestyle, which means long-term health benefits.

Orange Kiwi Fruit Salad with Honey Yogurt

Fri, 10 Feb 2023 19:10:06 GMT

Entertaining doesn't have to result in unhealthy eating. You can dress up simple, healthy foods to leave a positive impression on your guests. The orange and kiwi in this salad give you a double dose of vitamin C and a boost of fiber. It makes a nice addition to a weekend brunch or it can serve as a nutritious dessert.

Nutrition Facts

Serving Size ¹/₆ recipe

Amount Per Serving

Calories

% Daily Value*

Total Fat 0.6g

1%Saturated Fat 0.2g

Trans Fat 0g

Cholesterol 0mg

Sodium 5mg

Total Carbohydrate 18.2g

Dietary Fiber 2.5g

Sugars 14.4g

Protein 2.6g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 6 servings

Preparation time: 20 minutes

Ingredients

3 navel oranges, peeled and sliced
3 kiwi fruit, peeled and sliced
6 tbsp low-fat plain Greek yogurt
1 tbsp honey
6 to 8 fresh mint leaves, finely chopped

Directions

Divide the sliced oranges into six equal portions. Do the same with the kiwi fruit.
For each serving plate, alternate slices of orange and kiwi to create a stacked salad.
In a small bowl, stir together the yogurt, honey, and mint. Spoon about one tablespoon of the sweetened yogurt over each salad before serving.

Eating to Increase Iron Absorption

Wed, 08 Feb 2023 22:59:09 GMT

Not all types of dietary iron are created equally. Iron from a plant source is different than iron from an animal source, and certain foods can influence how iron is absorbed by your body. By understanding more about this mineral and carefully selecting the foods you eat, you can improve iron intake and availability.

Iron absorption

The availability of iron depends on its absorption rate. According to the National Institutes of Health (NIH):

Overall, 10 – 15% of dietary iron is absorbed by healthy adults.
The body absorbs 15 – 35 % of heme iron (animal sources), and this is not significantly influenced by other nutrients in your diet.
The body absorbs 2 – 20% of non-heme iron (plant sources). This rate can be greatly influenced by other nutrients you eat.

Several food components can decrease your absorption of iron.

Tannins and polyphenols found in tea, coffee, and cocoa
Calcium found in dairy products and fortified foods
Phytates found in legumes and whole grains

There are ways to increase your iron absorption.

When non-heme iron (plant-based) is eaten with a source of heme iron (animals), this improves the absorption rate of the non-heme iron. According to the NIH, this will increase non-heme iron absorption up to three times.
Vitamin C and other organic acids in fruits and vegetables boost the absorption rate of non-heme iron, according to the American Dietetic Association. Adequate vitamin C intake is especially important for vegans, who do not consume heme iron.

Tips for enhancing iron absorption

Carefully selecting food combinations and getting enough vitamin C are ways you can increase the amount of iron available for use in the body. Vitamin C can be lost due to heat from cooking and long storage, so choose fresh, raw sources most often. Meat-eaters should focus on combining animal-based foods with plant sources of iron for improved absorption.

Sources for heme iron:

Chicken and beef livers
Beef — chuck, 85% lean ground, and top sirloin
Turkey and chicken, especially dark meat
Light tuna canned in water

Sources for non-heme iron:

Beans – kidney, lima, pinto, black, navy
Tofu and other fermented soy-based foods
Lentils
Nuts and seeds
Iron-fortified cereal
Spinach
Raisins

Sources for vitamin C:

Bell peppers
Berries
Broccoli
Cauliflower
Citrus fruits
Guava
Melons
Onion
Pineapple

Creatively combining foods can increase the iron absorbed from what you eat. Here are a few ideas for iron-rich meals.

Eat an orange with your breakfast cereal each morning, or top your cereal with sliced strawberries.
Make a tuna salad using light canned tuna, kidney beans, vegetables such as green onions or celery, and herbs such as parsley. Dress it with lemon juice and a drizzle of extra virgin olive oil.
Choose lentils as a side dish for lean beef or poultry, or make a soup with lentils and shredded chicken or beef.
Top a fresh spinach salad with sliced bell peppers, red onions, strawberries, and a citrus vinaigrette.
Eat tofu with a fresh broccoli salad, or follow it with melon or pineapple for dessert.

Iron plays a role in the production of proteins responsible for oxygen transport in the body, and it is involved in cell growth and development. Many factors influence dietary iron needs, but the NIH recommends men aged 19+ and women aged 51+ get 8 mg of iron per day. Women aged 19 to 50 need 18 mg per day.

Additional Reading

Iron Fact Sheet

Reasons You Aren’t Losing Weight With Exercise

Mon, 06 Feb 2023 21:02:21 GMT

You may have increased your activity level with the expectation of blasting calories and dropping pounds, but the scale isn't budging. Exercise is important for health, but many factors contribute to permanent weight loss. There are a few reasons you may not be losing weight with exercise.

You're not tracking all of your food

Exercise can reduce appetite, especially right after an intense session, but exercise often increases appetite. This stems from a need to replenish the extra calories you burned. The extra calories consumed are easily overlooked. You might increase your portions or add a snack. Even minor changes in your eating patterns can increase calories enough to offset the calories you burned during exercise, which prevents weight loss. To control your calorie intake, track your food carefully as your exercise increases, and make notes about how exercise is influencing your hunger and cravings.

You're getting less sleep

Beyond simply helping you feel rested and energized, sleep plays an important role in weight loss. Poor sleep can upset the balance of hormones that control feelings of hunger and fullness. These changes can quickly lead to increased calorie intake and weight gain. If you are skimping on sleep to squeeze in more exercise, explore options for finding a better balance between the two.

You're stressed

While exercise helps reduce stress, sometimes activity can’t fully control your level of stress. During times of excess stress, your cortisol levels can remain elevated. This hormone has been found to increase hunger and elevate calorie intake. These extra calories can undo your hard work and cancel out the calories burned during exercise. If you continue to feel stressed despite staying active, explore additional ways to control the source of the stress and your response to it. A balanced eating plan, meditation, time off from work, limiting screen time, and adequate sleep can all help control stress.

Mexican Roasted Red Pepper and Corn Soup

Fri, 03 Feb 2023 16:31:34 GMT

Making soup at home allows you to cut sodium per serving in half compared to some canned soups. By using broth or stock with fresh vegetables, you can keep your meal low in calories and fat but full of fiber and plant nutrients. This recipe uses a base of blended roasted red peppers combined with bites of fresh sweet corn and Mexican spices.

Nutrition Facts

Serving Size ¹/₄ recipe

Amount Per Serving

124

Calories

% Daily Value*

Total Fat 4.1g

3%Saturated Fat 0.6g

Trans Fat 0g

Cholesterol 0mg

17%

Sodium 387mg

Total Carbohydrate 18.9g

Dietary Fiber 2.3g

Sugars 5.8g

Protein 3.9g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 10 minutes

Cooking time: 15 minutes

Ingredients

1 tbsp olive oil
1 cup chopped onion
2 cloves garlic, minced
1 jalapeno, seeds, and ribs removed, chopped (optional)
1 jar (12 oz.) roasted red peppers, rinsed, drained, and chopped
½ tsp ground cumin
½ tsp chili powder
½ tsp dried oregano
4 cups no-salt-added chicken or vegetable stock
Kernels from 2 ears of corn
¼ tsp salt
¼ tsp ground black pepper

Directions

In a medium soup pot, heat the olive oil over medium-high. Add the onion, garlic, and jalapeno (if using) and cook for 3 minutes. Add the red peppers and cook for 1 minute. Add the cumin, chili powder, and oregano. Cook for one more minute.
Add the stock and bring the soup to a boil. Reduce the heat and simmer, partially covered, for 5 minutes. Remove from the heat.
Use an immersion blender to puree the soup. You can also transfer the soup to a blender, puree, and return the soup to the pot.
Add the corn to the pureed soup and turn the heat to medium. Cook for 3 minutes. Stir in the salt and black pepper, and serve.

5 Low-sodium Salad Dressing Ideas

Wed, 01 Feb 2023 17:22:16 GMT

People have been adding salt to their salads for thousands of years. In fact, salad gets its name from the Latin phrase herba salata, which means "salted vegetables." Despite this long history, we should aim to minimize the salt in our salads. Here are five flavorful, low-sodium ways to top your salads:

Greek yogurt. For a creamy dressing with only 56 mg of sodium, combine two tablespoons of plain Greek yogurt with one teaspoon of crumbled feta cheese. Stir in one tablespoon of chopped, fresh dill. For a thinner dressing, add one teaspoon of buttermilk for an additional 5 mg of sodium. Calories: 32 with buttermilk
Fresh herbs. Herbs add so many flavors to a dressing that you will never miss the sodium. Combine one tablespoon of extra virgin olive oil, one teaspoon of white wine vinegar, and a tablespoon of chopped fresh herbs such as cilantro, parsley, and rosemary. The result is a flavorful dressing with fewer than 5 mg of sodium. Calories: 121
Balsamic vinegar and berries. This dressing contains fewer than 5 mg of sodium. Smash two tablespoons of berries with a fork. Add one tablespoon of balsamic vinegar and two teaspoons of extra virgin olive oil. Calories: 98
Citrus fruits. Combine the juice of half of an orange, two teaspoons of extra virgin olive oil, and one teaspoon of apple cider vinegar, and dress your salad with fewer than 5 mg of sodium. Lemon or lime juice also makes a delicious, slightly tart substitute for the orange. Calories: 93
Honey and mustard. It is possible to have your favorite honey mustard combination in a salad dressing with only 120 mg of sodium. Stir together one teaspoon of Dijon mustard, one teaspoon of apple cider vinegar, one teaspoon of honey, and two teaspoons of extra virgin olive oil. Calories: 106

Additional Reading

Sodium Fact Sheet

8 Tips for Walking in Winter Weather

Mon, 30 Jan 2023 23:06:41 GMT

The cold weather and winter short days can put a damper on your walking program, but don't give up. Manage the challenges of winter weather, and the cold months might become one of your favorite seasons for walking.

Dress for success.

Technology has come a long way from the days of bulky winter athletic wear. Silky thermals with ventilation panels, quick-drying micro-fleece, lightweight materials that wick away moisture to keep you warm (Thermax, Thinsulate, Polypropylene, Capilene), and water-resistant shells all make it easy to dress for exercise in the cold.

Dress in layers you can peel off as you warm up. Three layers are usually sufficient: 1) a base layer to draw moisture away from the skin, 2) a middle layer to provide warmth, and 3) an outer layer to protect against wind and rain. Wear gloves or mittens with glove liners, and cover your ears and head.

Don't ignore the sun.

Don't skimp on sun protection just because it's cloudy and cold. Continue to apply sunscreen with at least 15 SPF, wear a lip balm with sunscreen, wear a hat to protect your head, and consider sunglasses to protect your eyes from the glare of a bright winter's day.

Stay hydrated.

You may not sweat as much during winter workouts as on warmer days, but winter exercise can still cause dehydration. The American College of Sports Medicine recommends that adults aim to drink around 0.4 to 0.8 liters of fluid per hour during exercise.

Stay safe at all hours.

The short days can make it difficult to walk during daylight. If you have to walk in the early morning or evening, make sure that your gear is equipped with reflective materials. Consider wearing a reflective vest and a headlamp.

Be aware of road conditions.

The worst part of winter walking is often the condition of your walking path. Watch for slippery icy patches. If you need new walking shoes, now is the time to get them. A newer pair will provide better traction.

Watch for frostbite.

In addition to the danger of falls from icy conditions, frostbite is another risk of exercising in cold weather. Frostbite starts as frostnip, where the skin turns bright red, is very cold, and may tingle. Exposed areas, such as fingers, toes, ears, and the nose, are the most susceptible. Ignoring these symptoms can lead to superficial frostbite, where the skin turns white, and damage can begin to occur. Cover all exposed skin and get inside if frostbite symptoms begin.

Assess your indoor options.

When it's simply too cold, look for indoor walking options in your community. Shopping malls often open early for walkers. The perimeters of supermarkets also offer a sufficient walking area. If a treadmill is your only option, plan your workout during your favorite television show, and use interval training with speed and inclines to make the session less monotonous. Walking videos and podcasts are great options for at-home workouts.

Consider other activities.

While you may love walking, winter can provide the perfect opportunity to try something new. Try a weight training class, indoor cycling, or dance lessons.

Sources

Herb Roasted Cauliflower

Sat, 28 Jan 2023 03:24:49 GMT

Cauliflower is a member of the cruciferous family of vegetables. Cruciferous vegetables are associated with reduced risks of cancer and heart disease, and they are loaded with vitamins, minerals, and beneficial phytonutrients. This easy recipe results in a nutritious side dish for grilled fish, baked chicken, or veggie burgers.

Nutrition Facts

Serving Size ¹/₄ recipe

Amount Per Serving

Calories

% Daily Value*

Total Fat 3.4g

2%Saturated Fat 0.4g

Trans Fat 0g

Cholesterol 0mg

Sodium 189mg

Total Carbohydrate 7.8g

11%

Dietary Fiber 3.1g

Sugars 3g

Protein 3g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 10 minutes

Cooking time: 20 minutes

Ingredients

1 medium head of cauliflower, cut into small florets
1 tbsp olive oil
1 tbsp chopped fresh chives
1 tsp chopped fresh rosemary leaves
1 tsp chopped fresh thyme leaves
½ tsp garlic powder
¼ tsp salt
1/8 tsp ground black pepper

Directions

Preheat the oven to 425 degrees Fahrenheit. Spray a baking sheet with olive oil or non-stick cooking spray.
Place the cauliflower florets in a large bowl. Add the olive oil, chives, rosemary, thyme, garlic powder, salt, and pepper. Stir to coat the cauliflower evenly with the oil and herbs.
Spread the florets into a single layer on the baking sheet. Bake for 10 minutes.
Remove from the oven. Carefully stir the florets and spread them back into a single layer. Bake for an additional 10 minutes or until tender. Serve warm.

Beginner Cardio Workout

Wed, 25 Jan 2023 16:34:52 GMT

Perform each of these low-impact exercises for 60 seconds. One round of these exercises completes a six-minute workout. Do two to five rounds. As your fitness improves, incorporate the tips for increasing intensity for a more challenging workout.

Squats

Stand with your feet hip-width apart. Bend at the knees as you sit back like you are about to sit in a chair. Raise to the starting position. Inhale as you drop and exhale as you push up.

Intensity tip: Hold a weight to your chest or jump as you push out of the squat position.

March in place

Raise the knees high. Keep the stomach pulled in and pump the arms.

Intensity tip: Transition to a jog in place.

Side step

Take a big step to the right and then step back to the left. Repeat the side step as quickly as possible.

Intensity tip: Hold a weight to your chest as you perform side steps.

Walk forward and back

Walk forward four steps and then walk backward four steps. Pump the arms as you move up and back.

Intensity tip: Try jogging forward and back.

Front kicks

From a standing position, alternate kicking your legs in front of you. Begin with low kicks, about shin height.

Intensity tip: Try higher kicks. Extend the leg parallel to the floor. Add a hop with each kick.

Arm raises

Start in a standing position with your arms at your sides. Use a proud posture with your shoulders back. Bend the elbows and raise your hands to your shoulders. Now push both hands out in front of you with your arms parallel to the floor. Bring your hands back to your shoulders. Then raise your hands over your head. Return to the starting position. Repeat pushing the arms out in front and overhead.

Intensity tip: Try adding weights or lower body movements like front kicks or jogging in place.

Eat a Balanced Breakfast

Mon, 23 Jan 2023 18:08:18 GMT

Breakfast is often eaten in a rush. As a result, it's often lacking the necessary balance of nutrients to keep you healthy and satisfied. Plan ahead and incorporate these tips to start your day on the right note.

Make protein a priority.

Adding more protein to your morning meal will help you go longer without feeling hungry. Eggs, lean meats, and plant-based sausages are all loaded with protein. Breakfast burritos can be pre-made and reheated throughout the week. Fill them with high-protein ingredients like beans, scrambled eggs, or tofu. Add nuts and seeds to cereals and yogurt. Mix nut butter, yogurt, or cottage cheese into smoothies.

Choose fiber-rich grains.

Fiber helps to lower blood cholesterol and stabilize blood sugar. It also helps you feel full, causing health experts to believe it may help with weight control. Choose whole-grain breads, muffins, tortillas, and cereals to boost fiber intake.

Add fruits and vegetables.

Fruits and vegetables contain fiber and healthy plant nutrients. Adding more to your breakfast can be as simple as blending frozen mango or fresh spinach into smoothies. You can also get creative by adding finely chopped broccoli or cauliflower to breakfast burritos. Top breakfast sandwiches with arugula and tomato slices.

Limit sugar.

Sugar adds empty calories to your day and causes spikes in blood sugar that can zap energy and increase hunger. It’s especially important to watch sugar intake at breakfast because so many breakfast foods are loaded with it. Smoothies, yogurt, oatmeal, and coffee drinks can all contain added sugar. Add fresh fruit to plain yogurt and oatmeal, ask for less syrup in coffee drinks, and read nutrition labels closely to help control sugar intake.

Cranberry Orange Oatmeal

Sat, 21 Jan 2023 18:23:21 GMT

Steel-cut oatmeal makes a warm and filling breakfast that provides dietary fiber. Give it a seasonal twist by adding antioxidant-rich fresh cranberries and orange segments. This oatmeal is lightly sweetened with honey, but feel free to substitute your favorite natural sweetener.

Nutrition Facts

Serving Size ¹/₂ recipe

Amount Per Serving

210

Calories

% Daily Value*

Total Fat 2.1g

0%Saturated Fat 0.1g

Trans Fat 0g

Cholesterol 0mg

Sodium 1mg

14%

Total Carbohydrate 41g

20%

Dietary Fiber 5.5g

Sugars 12.4g

Protein 4.4g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 2 servings

Preparation time: 10 minutes

Cooking time: 30 minutes

Ingredients

½ cup dry steel-cut oats
2 cups water
Segments from ½ a medium orange
¼ cup fresh cranberries
1 tbsp honey
1 tsp orange zest
¼ tsp pure vanilla extract
¼ tsp ground cinnamon
1/8 tsp ground nutmeg

Directions

Combine the oats and water in a medium saucepan. Heat on high until they boil, then reduce the heat to medium-high and cook for about 25 minutes, stirring occasionally. It will thicken, and the oats will become tender.
While the oatmeal cooks, combine the orange segments and cranberries in a small food processor. Pulse until finely chopped.
Once the oatmeal is done cooking, stir in the oranges and cranberries. Remove from the heat and fold in the honey, orange zest, vanilla, cinnamon, and nutmeg. Serve warm.

3 Tips for Ending Negative Self-talk

Wed, 18 Jan 2023 18:54:52 GMT

Negative self-talk is that little voice inside your head telling you that you can't do it. These self-defeating thoughts are not only inaccurate, but they also limit your potential. Take control of your negative self-talk, switch to positive affirmation, and start reaching your goals.

Identify the type

The Mayo Clinic identifies four types of negative self-talk: filtering, personalizing, catastrophizing, and polarizing.

Filtering — You focus on the negative. Example: You gained one pound this week. You focus on this and ignore that you have already lost 25 lbs.
Personalizing — It's all your fault. Example: Your workout partner cancels at the last minute due to a sick child. You think the real reason is that she doesn’t enjoy exercising with you.
Catastrophizing — The worst will always happen. Example: This weekend, you must attend a birthday party and a cookout. You believe it will be a weight loss disaster before it starts — there will be no healthy food options, you’ll have no willpower, and you’ll have to skip your workout.
Polarizing — You must be perfect. Example: You felt sluggish during your workout and didn’t push as hard as usual; therefore, you failed the entire week.

Determine the source

Does someone in your life approach situations with negativity? Has this rubbed off on you? Sometimes negative self-talk doesn't originate with us. It is difficult to be around negative people and not adopt the same attitude. It is also difficult to overcome negative comments from others that may stem from their insecurity. Don't allow their comments to become your negative self-talk. Discuss the issue, and try to get to the source of the negativity. If that doesn’t work, you may need to spend time away from this person so you can change your outlook and approach your goals in a positive way.

Change your outlook

Changing your outlook and attitude means you must stay on top of negative thoughts. Pause and check your thoughts regularly throughout the day. Did you just criticize the way you looked when you saw your reflection? Stop the negativity, and replace it with something positive.

When you are tempted to react with a negative comment, assess the situation. Is your negativity based on fact, or are you jumping to conclusions? Giving in to a cookie at the office may not be the healthiest choice, but it will only add 200 calories to your week. You can cut back the next day or push harder in your next workout. One slip-up is not going to ruin all of your efforts.

Talking to yourself in the mirror or repeating a mantra in your head may make you feel silly, but it does help. Look yourself in the eye and say, "You look great in that shirt!" Tell yourself throughout the day, "I am strong, I can make this change, and I deserve it." Positive self-talk can have a huge impact on your overall attitude and determination.

Easy Slow Cooker Lentils

Tue, 17 Jan 2023 15:48:33 GMT

Lentils are full of protein and fiber. They can be served as a side dish or made into a soup or stew. Prepare lentils in the slow cooker for healthy meals with only ten minutes of preparation time.

Nutrition Facts

Serving Size 1 serving

Amount Per Serving

111

Calories

% Daily Value*

Total Fat 0.3g

0%Saturated Fat 0.1g

Trans Fat 0g

Cholesterol 0mg

Sodium 210mg

10%

Total Carbohydrate 28.8g

46%

Dietary Fiber 12.9g

Sugars 1.1g

Protein 11.2g

Vitamin C 2%Vitamin A 2%

Iron 24%Calcium 2%

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 6 servings

Preparation time: 10 minutes

Cooking time: 3 hours

Ingredients

2 cups brown lentils, rinsed
½ cup chopped onion
4 cups water
2 tbsp curry powder
¼ tsp smoked paprika
3 tbsp non-fat half-and-half or light coconut milk (optional)
½ tsp salt
¼ tsp ground black pepper
Chopped fresh herbs for garnish

Directions

Place the lentils and onion in the bowl of a 4 to 5-quart slow cooker. Pour in the water. Stir in the curry powder and paprika.
Cover with the lid and cook on high for 3 hours until the lentils are tender. Pour in the half and half or coconut milk, if using. Stir in the salt and black pepper. Serve warm, sprinkled with fresh herbs such as cilantro or parsley.

Exercise and Diabetes

Mon, 16 Jan 2023 19:00:26 GMT

Muscle contraction during exercise increases the absorption of glucose and improves insulin sensitivity. Research shows that physical activity can impact insulin and glucose for up to 24 hours.

The best exercises for those with diabetes

The exercise recommendations for individuals with diabetes are the same as those for most healthy adults. Both cardiovascular workouts and strength training are important for improving insulin sensitivity. Aim to exercise at least 150 minutes weekly, and try to spread this time out over five days to ensure regular activity. If you can't fit in a full 30-minute session at once, splitting the activity into sessions of at least 10 minutes throughout the day can have a similar impact on your health.

Try walking, biking, hiking, dancing, or low-impact aerobics. Include strength training at least twice weekly. Body weight exercises, weight machines, and resistance bands can all be used to perform exercises that strengthen the major muscle groups and improve glucose control.

Exercise safety tips

Always check with your healthcare provider before starting an exercise program.
Different exercises will affect your glucose in different ways.
Monitor your blood sugar before, during, and after workouts to better understand the right activities and intensities for you.
Proceed gradually. First, try a session of 10 minutes, monitor your glucose, and slowly increase to at least 30 minutes five times per week.
Be prepared for hypoglycemia (low blood sugar) by keeping a drink or snack with 15 to 20 grams of fast-acting carbohydrates nearby, such as fruit juice or a banana.
Continue with the balanced diet you currently use to manage your diabetes.
Moderate exercise usually does not require an increase in carbohydrate intake.
Consider exercising with a friend as you learn how exercise influences your blood sugar response.

Sources

How to Keep the Weekend from Ruining Your Fitness Plan

Wed, 11 Jan 2023 15:45:56 GMT

The structure of our weekday schedules can make it easier to stick to our fitness plans, but on weekends, many of us relax our rules and spend too much time on the couch. These tips can help you stick to your goals on weekends.

Be a weekend warrior.

Reserve the weekend to do activities that are more challenging. Take advantage of the extra free time. Play in sports tournaments or sign up for tennis lessons. Team sports, hiking, indoor rock climbing, biking, organized races, and racquetball are perfect activities for an active weekend.

Stay out of your chair.

If your weekend is full of seated activities, get moving! Are you a spectator at the sports complex? Walk around the field during the game, or climb the bleachers during halftime. Ask your friend to walk with you before or after you meet for coffee. Catch up on your favorite television shows while on the treadmill, or do a set of push-ups, squats, and crunches during each commercial break.

Complete a project on your to-do list.

You can torch hundreds of calories while doing household chores. If you have to choose between a long workout and checking something off your to-do list, pick an active project and get it done. Rearrange the living room furniture, wash the windows, or organize the boxes in the garage. We often don’t think of these as workouts, but as long as you are moving, you are burning more calories than sitting on the couch.

Stretch and relax.

A break from high-intensity exercise is a good thing. Quiet activities such as stretching, progressive relaxation, and meditation benefit health. Get the break you need, but use the weekend downtime for a stress-relieving activity that gets you ready to start a productive week.

Get seven to nine hours of sleep.

It is tempting to stay up late or sleep late on the weekends, but the more closely you stick to your regular sleep schedule, the better you will feel. Late nights disrupt sleep cycles and leave you too tired to exercise. If you feel like you need more sleep, incorporate a nap. The National Sleep Foundation states that a 20-30 minute nap improves alertness and performance without interfering with normal sleep patterns.

10 Ways to Track Your Progress Beyond the Weight Scale

Mon, 09 Jan 2023 15:21:12 GMT

The weight scale is only one way to measure your progress after adopting new healthy habits. Don't be discouraged if the scale isn't budging, because you may be making progress in other ways. Keep an eye out for these ten additional benefits of improving your diet and exercise routine.

Improved mood and attitude. Research shows that losing weight can improve your mood and decrease symptoms of depression. Better nutrition, higher self-esteem, and the benefits of exercise all contribute to an improved outlook on life.
Breathing easy. When you carry excess weight, your body must work harder. Walking and household chores may have quickly left you out of breath in the past. As your cardiovascular system becomes conditioned through regular exercise and your body weight decreases, fewer of your normal activities will leave you breathless.
Your piggy bank is full. Weight loss can save you money. Cutting out expensive, high-calorie coffee drinks and afternoon visits to the vending machine result in extra financial savings. Clothing will cost you less as you move away from plus sizes. Your healthcare costs can be dramatically reduced due to a strengthened immune system and a decreased risk of disease, which results in fewer treatments and medications.
Less jiggle in your middle (and everywhere else). Your body can become more toned and smaller without the numbers ever changing on the scale. You may notice there is now firm muscle where soft fat tissue used to be. Pay attention to how your clothing fits. You may need to tighten a notch in your belt before you see drastic weight loss in numbers.
Healthier body fat percentage. As you lose weight and gain muscle, your body fat percentage will decrease. The American College of Sports Medicine recommends a body fat percentage of 10-22% for men and 20-32% for women for a reduced risk of obesity-related disease. Have your body fat accessed by a fitness or health professional to determine if you are within a healthy range, and reassess in three to six months as you lose weight and gain muscle.
Slimming circumference. According to the National Institutes of Health, waist circumference is a key indicator of health risk. Waist circumferences should not exceed 40 inches for men and 35 inches for women. Measure your waist circumference every few weeks to track your progress, but don’t stop there. Measure your thighs, upper arms, and chest as well. The circumference of these areas will decrease as you lose weight and become more toned with muscle.
Canceled cravings. As you make eating healthier foods a habit, your tastes will change. Yes, you will always have a favorite indulgence, but over time you will become more selective on where you save and where you splurge calories. For example, you may splurge on chips or fries and not like how you feel afterward, reducing the likelihood those cravings will creep up again.
You keep going and going. Not only does exercise give you the energy to face your day, but you will begin to notice your current routine getting easier and easier. This is because your body is becoming accustomed to the activity, and it needs to be challenged once again. Over time, you’ll find that you can exercise for longer periods and at higher intensity levels.
Positively painless. Extra weight adds stress to the lower back and knees, which can result in pain. As the weight comes off, so does the stress on these parts of your body. You will notice that you can do more with less pain.
Sleeping like a baby. According to the National Sleep Foundation, sleep problems are common in overweight and obese adults. Research has shown that even as little as a 10% reduction in weight can improve sleep apnea in obese individuals. In addition, regular exercise can improve sleep quality when performed at least three hours before bedtime. As you exercise more and lose weight, you will sleep better and feel energized in the morning.

Strength Exercises for Beginners

Wed, 04 Jan 2023 17:24:54 GMT

Push-Up with Alternating Rows

When beginning a strength training program, it’s important to start slowly and progress gradually to allow your muscles to adapt to the challenge. Combination moves that work the upper and lower body can save you time during your workout. Try these strength exercises for beginners.

Push-Up with Alternating Rows

Get in a modified push-up position on your hands and knees. Place a dumbbell next to each hand. Perform a push-up, then grab the weight with your right hand and pull it towards your chest. Return the weight to the ground, grab the other weight with your left hand and repeat. Continue with one push-up and then a right and left row. To make the exercise more challenging, perform a standard push-up, or keep the weights in your hands so that they support you as you lower to the ground.

Squat with Shoulder Press

Hold a dumbbell in each hand at shoulder level. Your palms should be facing each other, and the dumbbell should be close to touching your shoulder. Bend your knees to sit back in a squat position as if you were sitting back in a chair. Raise to the starting position, and then push the weights overhead until your arms are fully extended. Lower the weights back to shoulder level and repeat. To make the exercise less challenging, begin without weights. To make it more challenging, increase the weight of the dumbbells and squat more deeply so that the thighs are parallel to the ground.

Side Lunge

Step your right foot to the right. With your left leg extended and your left foot flat on the floor, bend the right knee to sit back into a squat position. Return to the start and repeat on the left side. Increase the intensity by holding a dumbbell in each hand. You can also add an upper body move by performing a front raise with the dumbbells as you lunge from side to side.

Plank

Position yourself on your elbows and toes on the floor so that your body is straight from your shoulders to your heels. Hold for 15 to 60 seconds. Add movement to your plank to make it more challenging. Alternate lifting the right and left leg off the floor, or alternate reaching your hands out in front of you to touch the floor.

Is Exercise Required for Weight Loss?

Mon, 02 Jan 2023 17:45:11 GMT

Weight loss should not be your only goal when approaching a new exercise program. Although weight loss is a definite benefit, your overall health status should be the priority. Improving your health will give you the strength, energy, and stamina needed to live your life fully.

If you want to lose weight the right way, you do need to exercise. Increased physical activity is associated with a decreased risk of coronary heart disease, hypertension, and metabolic syndrome. Increased fitness levels also improve cardiovascular function, muscular strength, flexibility, and muscular tone (body shape).

If this is not enough to convince you of the importance of exercise, consider that weight loss through diet alone will result in greater muscle loss. Although your weight may drop without exercise, your relative body fat may actually increase. This may lower your metabolism and make it harder for you to maintain weight loss.

Your body wants to move. By honoring this necessity, you will feel energized. If you take a gentle approach to exercise, you will find that you may actually enjoy it. Many people have been turned off to exercise due to bad experiences, but your relationship with physical activity can be repaired.

The keys to enjoying exercise are simple:

Find activities that fit your personality. Consider all aspects of physical activity, such as individual or group, indoor or outdoor, competitive or non-competitive, traditional (such as aerobics class), or non-traditional (such as rock climbing or scuba diving). Don't give up until you find a good fit.
Start slowly and listen to the feedback from your body. Exercise should energize you, not exhaust you. Even if you start with only 5-minute sessions, move at the pace that is right for you. Everyone starts somewhere, don't judge or evaluate your starting point.
Realize and appreciate how your body feels and responds to the exercise. As your body warms up, you may feel invigorated. Following exercise you may feel warm, relaxed, and a sense of calmness. Tune in to your body and use this feedback to guide your actions.
Don’t beat yourself up for skipping a workout. Recognize that no one is perfect and accept that life often gets in the way of best intentions. This realization is a part of a healthy approach and attitude towards exercise. Recommit and make your next workout a priority.

Mulled Cranberry Apple Cider Spritzer

Fri, 30 Dec 2022 04:01:39 GMT

Alcohol can make losing weight hard, but that doesn’t mean you have to miss out on the festivities. Try this sparkling mocktail that contains 100% juice with seasonal spices.

Nutrition Facts

Serving Size ¹/₆ recipe

Amount Per Serving

Calories

% Daily Value*

Total Fat 0g

0%Saturated Fat 0g

Trans Fat 0g

Cholesterol 0mg

Sodium 22mg

Total Carbohydrate 23.9g

Dietary Fiber 0g

Sugars 23.9g

Protein 0.3g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 6 servings

Preparation time: 1 hour

Cook time: 5 minutes

Ingredients

12 oz. cranberry juice
2 cinnamon sticks
2 star anise
1 tsp whole cloves
1 bottle (25 fl oz) sparkling apple cider, chilled

Directions

Pour the cranberry juice into a medium saucepan. Add the cinnamon sticks, anise, and cloves. Turn to medium-high heat and cook for 5 minutes, stirring occasionally.
Remove the pan from the heat and let sit until cooled completely, about 45 minutes to 1 hour. The longer it sits, the more the spices will flavor the juice. Strain through a mesh colander and discard the spices.
To serve, add 2 ounces of the mulled juice to a champagne flute. Top the juice with about 4 ounces of chilled sparkling cider.

4 Ways to Improve Your Attitude and Lose Weight

Wed, 28 Dec 2022 16:11:35 GMT

Successfully making healthy changes has a lot to do with your attitude. As with any challenge, you will hit roadblocks, and you will need to overcome obstacles. The more positive your attitude, the better your chances of powering through these barriers and making a permanent change. Here are four ways to improve your attitude and reach your weight loss goal.

Eliminate negative words

Labeling the foods you eat as good or bad, or using terms like guilt and cheat may have a bigger effect on your behavior than you realize. Negative words create negative emotions, which can lower self-esteem and cause feelings of guilt. A recent study found that subjects who associated chocolate cake with guilt rather than celebration were less likely to lose weight over three months. Choose healthy foods, reduce portion sizes, and enjoy occasional treats without mentally beating yourself up with negative words.

Use positive affirmations

At first, reciting positive affirmations to yourself can feel uncomfortable or silly. But over time, you will recognize just how powerful this practice is for promoting positive self-talk. Keep affirmations in the present tense. They should be loving, accepting, and motivating. Select a few favorite affirmations and recite them to yourself when you wake up in the morning, when making a healthy food choice, or when you don’t feel like exercising. These are a few examples:

Each time I make a healthy choice, it makes a positive difference.
Be patient. Success takes time.
I get to exercise today.
I control my choices. I choose to eat healthy foods and exercise.

Resist the snowball effect

When an unexpected event forces you to miss a workout, or when you just can’t resist a morning pastry, it’s tempting to consider the day, or even the week, a complete failure. If you stop there, you’ve only missed your daily goal by a few hundred calories. Throw in the towel and give up on your weight loss efforts, and you may end up eating thousands of extra calories and missing out on a week of progress with your workouts. Change the way you approach a setback. Don’t let them snowball into days and weeks of getting off track. Stay positive, move past it, and continue with healthy choices.

Surround yourself with supportive people

Choose to spend your time with those who build up your positive attitude, not those who bring you down with negativity. When you don’t have control over your environment, give yourself ample breaks to renew your energy and attitude. Do your best to respond to negative comments with a positive outlook. Negativity has a way of transferring from one person to another, even when you try to avoid it. When your encounter is over, assess your attitude and return to positive thinking by revisiting some affirmations.

Tips for Returning to an Exercise Program

Mon, 26 Dec 2022 22:08:44 GMT

Whether your break from exercise has been one month or two years, it’s never too late to get back into it. Use these tips to help you return to an exercise program and make it a permanent part of your everyday life.

Determine your current fitness level.

If you haven’t been exercising for an extended period, you are not in the same shape you were when you last stepped into the gym. Don’t pick up right where you left off. Begin with lower-intensity exercises, shorter workout segments, or fewer workouts per week. If you breeze through the easier workout schedule, step it up and take on more challenging exercises. If you find the less intense regimen difficult, don’t get discouraged. Commit to your workouts, and you’ll be back to where you left off in no time.

Get nagging problems checked out.

If an injury or annoying pain made you drop your program in the past, don’t expect those problems to disappear magically. Make an appointment with your doctor to get clearance for exercise, and consider meeting with a trainer for guidance on the exercises that will help you avoid future pain.

Stay flexible.

Like other areas of life, exercise preferences change over time. Maybe you once loved the gym, but now the thought of stepping into one makes you cringe. Explore new options for your workouts. Use videos at home for strength training, add a morning yoga session, run outdoors, and use web-based tools like the MyFoodDiary forum to get the support and encouragement you need to stick with it.

Create a well-balanced plan.

Well-balanced exercise programs become increasingly important with age. As flexibility and muscle mass decrease and metabolism slows down, each component of an exercise program plays a critical role. Be sure to include cardiovascular exercise and strength training. Consider combining the two in a challenging circuit workout to save time. End your sessions with a full-body cool-down stretch, or include yoga or Pilates in your plan to maintain balance and flexibility.

Set goals.

Don’t leave your fitness plan open-ended. Exercising regularly for the rest of your life is the ultimate goal, but without a goal to shoot for in the near future, you may lose interest. Even something as simple as completing 20 standard push-ups in a row within the next two months can be enough to keep you on track. Once you accomplish a goal, set a new one, and your exercise program will always be motivated by a purpose.

Spinach and Marinara Stuffed Portabella Mushrooms

Fri, 23 Dec 2022 16:35:36 GMT

These stuffed mushrooms make a quick dinner option on a busy weeknight. They are loaded with a rich and hearty flavor that even meat lovers will enjoy. Add a side of whole wheat pasta or a salad to complete this healthy meal.

Nutrition Facts

Serving Size 1 mushroom

Amount Per Serving

106

Calories

% Daily Value*

11%

Total Fat 7g

8%Saturated Fat 1.5g

Trans Fat 0g

Cholesterol 1mg

10%

Sodium 228mg

Total Carbohydrate 8.9g

11%

Dietary Fiber 3g

Sugars 3.5g

Protein 3.1g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 2 servings

Preparation time: 7 minutes

Cooking time: 7 minutes

Baking time: 20 minutes

Ingredients

1 tbsp olive oil
1/4 cup chopped onion
2 cloves garlic, minced
2 cups packed fresh spinach
3 tbsp chopped black olives
1 cup marinara sauce (low sodium)
2 portabella mushroom caps, wiped clean
2 tbsp freshly grated Parmesan cheese

Directions

Preheat the oven to 375 degrees Fahrenheit.

In a large skillet, heat ½ tablespoon of the olive oil over medium-high. Add the onion and garlic. Cook for 2 minutes.
Add the spinach and cook until it wilts, about 5 minutes. Stir in the black olives and marinara. Cook for 1 to 2 minutes more, until all ingredients are heated.
Remove the stem from the mushroom cap and use a spoon to gently scrape out the gills to create a cup for your filling. Use the remaining 1/2 tablespoon of olive oil to coat each mushroom cap and the bottom of a 7x11" baking dish.
Place the mushroom caps gill-side up in the baking dish and fill each with half of the spinach and marinara sauce. Sprinkle one tablespoon of cheese over each mushroom.
Bake for 17 to 20 minutes, until the mushrooms are tender. Let sit for 2 to 3 minutes before serving.

New Ways to Assess Your Progress

Wed, 21 Dec 2022 23:05:55 GMT

Weight, body mass index (BMI), circumference measurements, and body fat percentage are all good ways to assess your fitness progress, but they don’t tell the whole story. When you adopt a healthy lifestyle, you change more than your physical appearance. Don’t forget to pay attention to these improvements when assessing your progress and celebrating your success.

Cravings

Cravings can be caused by a rise in cortisol from increased stress or inadequate sleep. Eating high-carbohydrate foods that cause a spike and drop in blood sugar can also trigger cravings. As you adopt healthier practices, like exercising to reduce stress and eating healthier foods, your cravings will decrease. They may not disappear completely, but you can control them and the amount you eat when you decide to treat yourself.

Hunger and Fullness

As you become a mindful eater, you will begin to recognize when you are truly hungry, which will help you to stop eating when you are full. After years of unhealthy dieting, it can be difficult to recognize true hunger and fullness again, so consider this a big step to improving your health.

Energy Levels

Healthy foods are rich in fiber and protein that help stabilize your blood sugar and prevent the spikes and drops that can zap your energy. Adopting healthy habits will boost your energy levels throughout the day. Pay attention to changes in how you feel at different times. You will likely find that your afternoon slump no longer occurs and that you awake each morning ready to take on your day.

Sleep

Research shows that regular exercise promotes restful sleep as long as you complete your workout at least four hours before bedtime. Staying well hydrated, avoiding caffeine in the afternoon, and limiting alcohol intake can improve your sleep patterns. Healthy foods can reduce stress and anxiety — helping you get the rest you need to feel your best. Consider keeping a sleep journal that tracks how quickly you fall asleep, how long you sleep, and how you feel when waking. Compare this to your food diary and exercise log to determine the positive changes you’ve made to improve sleep.

Moving with Ease

As you become fit, daily activities will become easier. Pay attention to your breathing when you climb a flight of stairs. Note improvements in joint pain during your workouts. As the weight comes off and you become stronger, your body will begin to move more easily. The aches and pains you once felt will lessen and often disappear.

Behavior Changes for Weight Loss

Mon, 19 Dec 2022 19:05:16 GMT

Prioritize health

Integrating small changes into your daily routine can make a big collective impact. Standing a few extra times per day or integrating some small office circuit workouts are great ways to increase your physical activity levels. Swapping a healthy snack for your more calorie-dense go-to can improve weight control. Unexpected meetings, personal commitments, and travel can all impact your schedule, but seemingly small healthy daily choices can help keep your health a priority.

Make the time

Scheduling time each week on your calendar will help you allot time for visits to the gym, meal preparation, and self-care. You might find it helpful to prep meals for the whole week in one cooking session. Making larger batches of a favorite healthy meal can provide options for lunch and dinner throughout the week. Wake up earlier to work out, or skip lunch with colleagues and hit the gym. Involve the whole family in exercise and food preparation so you don’t have to sacrifice time together to get healthy.

Stop being critical

Self-criticism can put you in a downward spiral of negative thinking that can ruin your efforts to eat well and exercise. Pay attention to negative self-talk, and correct it with positive affirmations . Making a conscious effort to accept and love yourself can greatly impact your attitude and motivation.

Experiment

Healthy lifestyles are not one-size-fits-all. The best weight loss method for someone else may not be a good fit for you. Some people love to exercise, while others may care more about learning to cook healthy foods. Eating six times a day may be the key to controlling hunger, or maybe eating three meals is better for your schedule. Don’t be afraid to fail or admit that you don’t like something. Keep trying until you find what works for you.

Focus on how you feel

Weight loss success involves more than cutting calories and exercising. Stress, emotions, and self-esteem influence your motivation and ability to make healthy choices. Track how you feel as often as you track food intake and exercise. This will help you identify emotions that trigger cravings so that you can make permanent changes to keep the weight off for good and be a healthier you.

Winter Citrus Salad

Fri, 16 Dec 2022 21:47:44 GMT

Citrus fruits are a bright spot in the gloomy months of winter. They add a burst of flavor to meals, and they are loaded with vitamins to keep you feeling your best throughout the season. This simple salad is delicious paired with yogurt for breakfast or when served as a healthy dessert.

Nutrition Facts

Serving Size ¹/₄ recipe

Amount Per Serving

103

Calories

% Daily Value*

Total Fat 0.3g

0%Saturated Fat 0g

Trans Fat 0g

Cholesterol 0mg

Sodium 1mg

Total Carbohydrate 26.9g

13%

Dietary Fiber 3.6g

Sugars 18.9g

Protein 1.6g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 15 minutes

Ingredients

3 navel oranges, segmented and chopped
2 red grapefruits, segmented and chopped
Juice of ¹/₂ a lemon
1 tbsp honey
1 tsp chopped fresh mint
¹/₈ tsp ground cinnamon

Directions

Place the orange and grapefruit segments in a medium bowl.
In a small bowl, whisk together the lemon juice, honey, mint, and cinnamon.
Pour the dressing over the fruit and toss to coat. Serve right away, or refrigerate for up to 1 day.

3 Reasons Not to Skip Meals

Wed, 14 Dec 2022 18:53:39 GMT

Skipping meals may seem like a good idea to cut calories, but it's not a good tactic for successful weight loss. Many dieters are tempted to save calories so they can indulge in a big meal later without regret, but this practice can easily backfire. Before you deprive yourself of a nutritious meal, consider how it affects your physical and mental health.

Overeating

You may feel like your hunger is under control until you sit at the table. After skipping meals all day, once food is finally available, you are much more likely to overeat and choose unhealthy foods to satisfy your cravings. One study showed that participants who skipped meals throughout the day and ate a large meal in the evening had elevated fasting blood glucose and delayed insulin response (risk factors for diabetes) after eight weeks.

Poor nutrition

Good nutrition requires planning. This is much easier to accomplish when your meals and snacks are spread throughout the day. Skipping meals can reduce your variety of foods and, therefore, your nutrient intake. When you finally eat, you may become too full to get all the foods you need, or the increased hunger and cravings may cause you to bypass nutritious options for unhealthy comfort foods.

Bad attitude

A grumbling stomach and dropping blood sugar can affect your mood and attitude. Fatigue, irritability, and an overall negative outlook are just a few of the consequences of skipping meals. A bad attitude threatens motivation and your desire to make healthy choices and stick to your workouts.

3 Ways to Exercise for Free in the Winter

Mon, 12 Dec 2022 18:35:24 GMT

Winter weather can make outdoor activities nearly impossible, but you can still have a great workout without the cost of a gym membership or exercise equipment.

Climb Stairs

Stairs are often overlooked as a great way to increase your heart rate. If you don't have stairs at home, take advantage of those at your office or school. A 175-pound person who climbs and descends stairs for 30 minutes will burn 209 calories.

Mall Walking

Many people living in colder climates depend on mall walking to get exercise. Some communities have organized sessions for exercisers, and some malls will open early to accommodate walkers. If these sessions do not exist in your town, consider organizing one yourself. A 175-pound person who walks a flat course at 3.5 miles per hour for 30 minutes will burn 130 calories.

Play in the Snow

Turn your exercise into play time and blast calories in the process. Hiking in the snow, sledding, making snowmen, snow football, and snowball fights are great ways to exercise. You can also knock out your workout by shoveling the sidewalks. A 175-pound person will burn 232 calories shoveling snow for 30 minutes.

Keep a positive attitude and embrace the many winter exercise options that don’t exist in the summer months. View winter as an opportunity to break up your routine and improve your fitness in a new way.

Twice Baked Black Bean Sweet Potatoes

Sat, 10 Dec 2022 18:05:36 GMT

This recipe gives a healthy twist to traditional potato skins. It combines sweet potatoes and black beans to make a delicious appetizer or snack that is loaded with vitamins and fiber.

Nutrition Facts

Serving Size ¹/₈ recipe

Amount Per Serving

158

Calories

% Daily Value*

Total Fat 3.5g

5%Saturated Fat 1g

Trans Fat 0g

Cholesterol 3mg

Sodium 211mg

Total Carbohydrate 26.9g

16%

Dietary Fiber 4.6g

Sugars 7.7g

Protein 5.1g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 8 servings

Preparation time: 20 minutes

Baking time: 15 minutes

Ingredients:

4 small sweet potatoes
1 tbsp + 1 tsp olive oil
¹/₃ cup chopped onion
4 cloves garlic, minced
1 (15 oz.) can of low-sodium black beans, rinsed and drained
2 tbsp low-sodium chicken or vegetable stock
1 tsp lime juice
¹/₂ tsp mild chili powder
¹/₄ tsp cayenne chili powder
¹/₄ tsp salt
¹/₄ cup shredded Monterey jack cheese

Serve with: salsa, chopped cilantro, lime wedges, Greek yogurt, or chopped avocado

Directions

Poke several holes in the sweet potatoes with a fork. Microwave on high for 8 to 10 minutes or until the potatoes are tender. Carefully cut the sweet potatoes in half and let cool for 5 minutes.
Working over a medium bowl, scoop out the flesh until only a thin layer remains inside the potato skins. Set the potato flesh aside.
Grease a baking sheet with 1 teaspoon of olive oil. Arrange the potato skins cut-side up on the baking sheet. Preheat the broiler.
Heat 1 tablespoon of olive oil over medium-high in a large skillet. Add the onion and garlic. Cook for about 3 minutes, until the onions begin to soften.
Add the black beans, reserved sweet potato, and stock to the skillet and reduce the heat to medium-low. Use a rubber spatula or a potato masher to stir and mash the sweet potato and black beans together.
Stir in the lime juice, chili powders, and salt. Turn off the heat and let it cool for 3 to 5 minutes.
Fill each of the potato skins with an equal amount of the sweet potato and black bean filling. Sprinkle the top of each with a ½ tablespoon of cheese.
Place under the broiler for 3 to 5 minutes, until the cheese is browned and melted. Serve warm.

Holiday Treats Under 200 Calories

Thu, 08 Dec 2022 03:12:12 GMT

Depriving yourself of every holiday treat will only lead to frustration, cravings, and an increased chance of giving in and overdoing it. It’s okay to enjoy a few favorites as long as you stay on track with healthy meals and workouts. Limit yourself to one serving and save the splurges for special occasions where you can mindfully savor them and feel more satisfied.

Here are a few holiday treats under 200 calories:

1 Candy Cane - 50 calories
1 piece Homemade Chocolate Fudge - 69 calories
4 Gingersnap Cookies - 116 calories
1 cup Hot Apple Cider - 140 calories
½ cup Low-fat Eggnog - 140 calories
½ cup Peppermint Stick Ice Cream - 140 calories
1 cup Mulled Wine Sangria - 143 calories
3 tbsp Candied Walnuts - 150 calories
2 Pecan Shortbread Cookies - 160 calories
2 Chocolate Truffles - 180 calories
1 Frosted Sugar Cookie - 180 calories
12 oz. Hot Chocolate (made with non-fat milk) - 190 calories

8 Gifts for Fitness Lovers

Mon, 05 Dec 2022 15:27:21 GMT

Fitness enthusiasts welcome gifts that support an active lifestyle, whether it’s a new piece of gear or a reminder to keep moving. Make the new year healthier by adding these gift ideas to your shopping list.

Custom Yoga Mat

Whether the person on your list is a yoga guru or simply needs a good spot for crunches, a custom yoga mat makes workouts more fun. Many companies allow you to customize mats with initials or names in various cheerful colors and fonts.

Massage Gun

Massage guns can help exercisers prepare their muscles before workouts, and they can soothe sore muscles and speed up the recovery process after workouts. There are many options available ranging in price from $40 to $600. Theragun is considered by many to be the gold standard, but their products can be pricey.

Reflective Gear

As winter days grow shorter, finding time to exercise during daylight hours can be difficult. Whether your loved ones are bike commuters or early morning walkers, dependable flashing headlamps, bike lights, and reflective vests are the perfect gift for keeping them safe and fit.

Foam Roller

Foam rollers have become an essential piece of fitness equipment. Various styles are available, but they all operate the same way. The foam cylinder is rolled against the muscles to massage and ease soreness.

Motivational Books

Even the biggest fitness fanatic can't be on the move all the time. Grab the latest book on running, cycling, or yoga to keep them engaged during downtime. From books by ultramarathoners to mountain climbers to yogis, there are many options on fitness and motivation available at your local bookstore.

Compression Sleeves

Compression gear helps with recovery and blood circulation. A pair of compression socks or compression leg sleeves is a great gift for the athlete and avid exerciser in your life. Not only are they beneficial workouts, they can also help with blood circulation on long flights or road trips.

Race Number Belt

For competitors, pinning race numbers to shirts can be frustrating. Number belts are thin belts of elastic with holders for attaching the race number near the waistline. This keeps the numbers secure and out of the way.

Sports Headbands

There is nothing worse than sticky strands of hair in your face during a workout. Sports headbands are made of comfortable, elastic materials that hold hair in place no matter how vigorous the activity. They make great stocking stuffers for fitness lovers.

Vegetarian Barbecue Lentil Sliders

Sun, 04 Dec 2022 18:27:11 GMT

These hearty sliders are a great meatless option to have on hand for guests during the big game. They are cooked in a sweet and tangy homemade barbecue sauce that helps limit the added sugar and sodium.

Nutrition Facts

Serving Size 1 slider

Amount Per Serving

154

Calories

% Daily Value*

Total Fat 3.4g

4%Saturated Fat 0.7g

Trans Fat 0g

Cholesterol 0mg

Sodium 155mg

Total Carbohydrate 26.5g

Dietary Fiber 2.1g

Sugars 7.5g

Protein 5.1g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 10 sliders

Preparation time: 10 minutes

Cooking time: 45 minutes

Ingredients

¹/₂ cup dry green lentils
1 cup water
1 tbsp olive oil
1 small onion, sliced
3 cloves garlic, minced
1 cup low-sodium tomato sauce
1 ¹/₂ tbsp molasses
1 tbsp honey
1 tsp dijon mustard
1 tsp apple cider vinegar
¹/₄ tsp smoked paprika
¹/₄ tsp salt
¹/₄ tsp ground black pepper
¹/₈ tsp cayenne chili powder
10 slider buns, toasted

Topping options: red onion, dill pickles, chopped cabbage

Directions

Place the lentils and water in a medium saucepan. Heat to a boil on high, reduce the heat, and simmer for 30 to 40 minutes, until the lentils are soft and the water has been absorbed.
While the lentils are cooking, work on the sauce. In a medium, deep skillet, heat the olive oil over medium-high. Add the onion and garlic and cook for 3 to 5 minutes until the onions are softened.
Reduce the heat to medium. Add the tomato sauce, molasses, honey, mustard, and vinegar. Stir in the paprika, salt, black pepper, and chili powder. Cook for 2 to 3 minutes.
Once the lentils are cooked, transfer them to the skillet. Stir well to combine all the ingredients.
Place 2 to 3 tablespoons of lentils on each slider bun and serve warm.

Healthiest Ways to Cook Vegetables

Wed, 30 Nov 2022 15:24:05 GMT

Research shows that cooking vegetables can increase some nutrients, but not all methods are the same. Choosing the healthiest ways to cook your vegetables will help boost your nutrient intake and improve your health.

Microwave Steaming

Microwaving not only provides a quick cooking option, but it may also help foods retain more nutrients. Studies show that steaming vegetables in the microwave may be the best way to preserve most vitamins and minerals, especially vitamin C which rapidly decreases with other cooking methods.

Stovetop Steaming

Steaming vegetables in a metal or bamboo steaming basket is another ideal option. One study showed that steaming helped to retain the cancer-fighting glucosinolates found in broccoli. It also retained the carotenoids in zucchini and significantly increased carotenoids in carrots and broccoli. Additionally, it was found to best protect the polyphenols (a group of antioxidants) in these vegetables when compared to boiling and frying.

Sauteing

In one study, sauteing (stir-frying in a small amount of oil) helped to retain nutrients (especially vitamin C) when compared to boiling and stir-frying without oil. While sauteing uses high heat, food is cooked quickly which helps reduce nutrient loss. A small amount of oil also adds flavor to the food, unlike steamed vegetables which are bland when unseasoned.

Boiling

Boiling is often considered a poor method for healthy cooking because nutrients are pulled from the food and into the cooking water. But boiling may not be as bad as we thought. Studies show that boiling produced results similar to steaming for preserving carotenoids in zucchini and increasing them in broccoli and carrots. It retains vitamin C content better than frying, but not as well as steaming and sauteing.

Roasting

Roasting vegetables exposes them to high heat for longer periods of time which can decrease vitamins, but not all nutrients are lost. The benefit of roasting is that it brings out the best flavors in vegetables making them much more delicious without adding unhealthy fat and sodium. If you find steamed vegetables bland, a few roasted vegetables mixed in can improve the flavor while still providing plenty of nutrients.

Frying

Studies support that frying is the worst cooking method for preserving the nutrients in vegetables. High temperatures quickly degrade even the most stable vitamins. Vitamin C, carotenoids, and polyphenols all decrease in foods cooked by frying. Fried foods can also contain saturated fats, trans fats, and excess sodium — making frying the least desirable cooking method for health.

Sleep, Stress and Weight Loss

Mon, 28 Nov 2022 18:46:53 GMT

A non-stop schedule makes getting the rest you need difficult while also pushing stress levels to the limit. You might think you will recover once the holidays are over, but at that point, the damage may be done. Research shows that both sleep and stress are linked to weight loss success. Keeping rest and stress relief at the top of your priority list will ensure you get through a hectic period while still hanging onto your health and your waistline.

Sleep

Sleep is often viewed as a luxury rather than a necessity. This encourages squeezing more tasks into the day at the cost of a good night’s sleep. Many people operate on five to six hours per night, but according to the Centers for Disease Control and Prevention, most adults need seven to nine hours to function at their full potential.

Lack of sleep has bigger consequences than tiredness. Research shows that sleep influences the hormones that regulate appetite, preventing weight loss and often resulting in weight gain. There are three main appetite hormones – ghrelin, leptin, and cortisol. Ghrelin and cortisol stimulate appetite giving you the urge to eat more. Leptin suppresses appetite signaling fullness. When you don’t get enough sleep ghrelin and cortisol production increases and leptin production decreases. This results in increased cravings and hunger which can lead to a higher calorie intake that causes weight gain.

Stress

Stress and lack of sleep often go hand-in-hand. Stressful situations can keep you up at night and tiredness and irritability can make daily tasks more stressful. High stress also causes a spike in cortisol further triggering food cravings, especially for high-calorie carbohydrates. This constant increase in appetite can make it difficult to resist unhealthy snacks and grazing between meals.

Set Your Priorities

Making sleep and stress control a priority will better prepare you to accomplish your endless to-do list while keeping your weight in check. Follow these tips for increasing sleep and reducing your stress levels.

Set a regular schedule for the time you go to bed and wake every day.
If you sometimes experience insomnia, get your workout in at least four hours before bedtime and avoid caffeine in the afternoon.
If your mind races at night, keep a notebook and pen by the bed. When a thought or task pops into your head, write it down, forget about it, and get some sleep.
Exercise, even if you can only fit in 10 minutes. Every little bit will help to reduce stress.
Add stretching exercises and short walks throughout the day to give yourself a break from stressful work.
Delegate your to-do list. Are there things that family and friends can assist with like cleaning, shopping, or cooking? Don’t be afraid to ask for help.
If cravings and hunger increase, take time to evaluate your sleep schedule and stress level. Make changes to gain control before you start seeing the evidence in the form of extra pounds on the scale.

Sources

Ginger Chicken Lettuce Wraps

Fri, 25 Nov 2022 17:19:38 GMT

Lettuce wraps are a nutritious option that can be prepared in minutes. This recipe contains extra vegetables to boost the nutrients per serving.

Vegetarian Options: Replace the chicken with chickpeas, hummus, or Morningstar Farms Chik'n Strips.

Nutrition Facts

Serving Size ¹/₃ recipe

Amount Per Serving

194

Calories

% Daily Value*

Total Fat 5.8g

3%Saturated Fat 0.6g

Trans Fat 0g

13%

Cholesterol 39mg

13%

Sodium 308mg

Total Carbohydrate 19.3g

17%

Dietary Fiber 4.7g

Sugars 11.2g

Protein 18.3g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 3 to 4 servings

Preparation time: 10 minutes

Cooking time: 15 minutes

Ingredients

1 tbsp olive oil
½ cup diced onion
2 cloves garlic, minced
2 small carrots, peeled and diced
½ lb. chicken breast meat, cubed
1 tbsp freshly grated ginger
2 cups thinly-sliced napa cabbage
1 tbsp honey
1 tsp low sodium soy sauce
1 tsp rice vinegar
Leaves from one head of romaine or butter lettuce

Topping options: sliced green onions, chopped peanuts, chili sauce

Directions

Heat the oil in a large skillet or wok over medium-high. Add the onion, garlic, and carrots. Cook for 5 minutes, or until the vegetables begin to soften.
Add the chicken and cook for 5 to 7 minutes, until it is cooked through and no longer pink.
Reduce the heat to medium. Add the ginger and cook for 1 minute. Stir in the cabbage and cook until it begins to wilt, about 90 more seconds.
In a small dish, whisk together the honey, soy sauce, and vinegar. Pour the sauce into the skillet. Stir to coat the chicken and vegetables. Cook for 1 minute.
Serve with lettuce leaves and optional toppings.

Easy Ways to Boost Calorie Burn

Tue, 22 Nov 2022 22:16:25 GMT

When your goal is to improve fitness and lose weight, finding new ways to squeeze in activity and boost your calorie burn may be the secret to success. The more you move and the better your nutrition, the closer you will get to reaching your goals. Start burning more calories with some of these ideas.

Workout early.

While there is no clear evidence that working out at a specific time of day burns more calories, there are ways that morning exercise may boost calorie burn. Those who work out in the morning get it done before life gets in the way — making them much more likely to exercise regularly and stick with a program. If you are having trouble committing to your workouts, start exercising in the morning.

Don't skip it, split it.

If you don’t have a full 20 to 30 minutes for exercise, don’t abandon your workout. Research continues to support the idea that splitting exercise into bouts of at least 10 minutes improves health. Take a brisk 10-minute walk at lunch and do 10 to 15 minutes of strength training before dinner.

Switch to interval training.

The body has a way of adapting to activity. As your exercise routine becomes easier, it’s important to challenge your fitness in new ways. If you regularly do moderate-intensity cardio for extended periods, interval training is a great way to add intensity and boost the calories you burn. Try high-intensity interval training (HIIT) or high-intensity circuit training (HICT) .

Eat.

Your body must be well-fueled with nutritious foods to work at its full potential. Drastically reducing your calorie intake may cause your body to preserve energy, which stalls weight loss. Eating regular meals and snacks will help your body burn calories. Tracking your food intake through MyFoodDiary will help you better understand the calories you need for fitness and weight loss.

Squeeze in a set.

The day is filled with 5 minutes here and 10 minutes there which are perfect opportunities for some quick activity. Add a set of squats or crunches while dinner is baking, do a set of biceps curls while watching television, and walk the exterior of the field while you watch your child’s game.

Get guests moving.

Parties don’t have to be sedentary affairs. When the weather is unpleasant have a competition with fitness video games. Even a game of pool or charades will get you moving more than sitting around the table. When you can take things outside plan a picnic and go for a hike, or follow up a good meal with a friendly game of flag football, frisbee, or basketball.

Add movement to sedentary activities.

The work day is full of activities that keep you seated, but you aren’t restricted to that chair. Walk in your office or in the hallway while reading a report, waiting for your next meeting, or listening to a podcast. Add some chair stretches while you read emails or watch a webinar. (See 9 Ways to Move More at the Office.)

Step it up.

The tougher your workouts, the more calories you will burn in less time, so challenge yourself. As you get stronger, add heavier weights to your strength training exercises. Take your treadmill walk or run outside where the wind and terrain can increase intensity. Add hills to your running route, and take your walk to the trail. Work to increase your speed by moving more quickly for 30 seconds and recovering for 60 seconds. Continue these intervals until you get comfortable with increasing your speed for the whole workout.

Exercise to Burn Off Favorite Holiday Foods

Mon, 21 Nov 2022 13:42:55 GMT

There is nothing wrong with choosing a few special treats during the holidays, but going overboard can undo weeks of healthy eating and exercise. Before you make the decision to cave into a craving, use this guide as a reminder of how hard you will have to work to offset the extra calories.

Candied Sweet Potatoes (1/2 cup)

Calories: 210

Burn it off: Walking at 3.5 miles per hour for 60 minutes.

Lighten it up: Serve baked sweet potatoes topped with 5 mini marshmallows. 172 calories

Gingerbread (1 slice)

Calories: 263

Burn it off: Fast ballroom dancing for 45 minutes.

Lighten it up: Choose 1 to 2 small gingerbread cookies instead. 150 to 200 calories

Peppermint Mocha (12 ounces, made with 2% milk and whipped cream)

Calories: 320

Burn it off: Weight training for 50 minutes.

Lighten it up: Ask for skim milk and no whipped cream. 220 calories

Eggnog (1 cup)

Calories: 342

Burn it off: Shoveling snow for 52 minutes.

Lighten it up: Choose light or low-fat eggnog and cut your serving to ½ cup. 140 calories

Homemade Pecan Pie (1 slice)

Calories: 502

Burn it off: Jogging 5.2 miles per hour for 48 minutes.

Lighten it up: Have only half a slice or choose a slice of pumpkin pie instead. 228 calories

*All calorie expenditures are based on a 150-pound female.

Apple Cinnamon Avocado Smoothie

Fri, 18 Nov 2022 18:18:37 GMT

Avocados give smoothies a creamy texture and a boost of heart-healthy fat. In this simple recipe, avocado is combined with applesauce and cinnamon for a delicious breakfast or refreshing afternoon snack that is naturally sweetened without added sugar.

Nutrition Facts

Serving Size 1 smoothie

Amount Per Serving

210

Calories

% Daily Value*

25%

Total Fat 16.3g

9%Saturated Fat 1.8g

Trans Fat 0g

Cholesterol 0mg

Sodium 187mg

Total Carbohydrate 16.7g

27%

Dietary Fiber 7.6g

Sugars 6.3g

Protein 2.7g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 1 smoothie

Preparation time: 5 minutes

Ingredients

1 cup unsweetened almond milk
½ cup unsweetened applesauce
½ avocado, pitted and peeled
1/8 tsp ground cinnamon
½ to 1 cup ice

Directions

Place all ingredients, except for the ice, in a blender. Cover and puree for 30 seconds.
Add half of the ice and puree for about 30 more seconds, until it is blended. Add more ice based on your desired thickness.
Pour into a glass and serve right away.

7 Ways to Eat Healthy During Holiday Meals

Wed, 16 Nov 2022 22:02:03 GMT

According to estimates by the Calorie Control Council, the average American Thanksgiving meal contains between 3,000 and 4,500 calories. The following tips will help you enjoy your meal without going overboard on calories.

Limit yourself to one plate

By skipping seconds (or thirds), you can easily limit your portion sizes. You should be able to enjoy your Thanksgiving favorites while staying under 1000 calories. While that sounds like a lot, it's merely a fraction of the national average.

Go heavy on the vegetables

Adding extra vegetables is a good way to fill up and improve the nutrition of your meal with fewer calories. Add extras to salads like chopped broccoli, sliced bell peppers, and sliced cabbage. Add diced mushrooms or shredded carrots to stuffing, and mix finely chopped cauliflower into casseroles.

Limit your choices

When there are too many choices, it is tempting to try a little of every dish. This results in an overflowing plate of generous bites. Plan a holiday meal like you would any other. Select two vegetables or fruits, a protein source, and a grain. Of course, these dishes may be dressed up for the holidays, but stick with only four to five separate dishes. You will be able to taste all of the options and still keep the portions and calories under control.

Take a water break

Put the focus on the special food and skip the high-calorie drinks. Sipping on water instead of sweet tea and soda can drastically reduce your calorie intake. Drinking water between courses and between cocktails can also help to fill you up and keep you hydrated, lessening the effects of the alcohol and excess sodium.

Don't pass up true treats

"Eat and enjoy" is advice not shared often enough during the holiday season. The holidays bring special foods that you eat only once a year. Pass on more common items like rolls and mashed potatoes. Take one serving of special holiday foods and enjoy every bite. Forcing yourself to pass up on true treats will only make you feel deprived and that is no way to spend a healthy holiday season.

Practice mindful eating

Planning, tending to guests, and bustling conversations can be distracting. When it is time to join the table, keep mindful eating high on your priority list. Eat slowly and focus on the flavor of the food. Put your fork down between bites and take sips of water. These small changes will slow your eating, help you enjoy your meal, and keep you aware of your hunger level.

Take on new traditions

Special family recipes will always be part of the holidays, but making a commitment to a healthy lifestyle may mean that it's time to start a few new traditions. Delicious food doesn't have to be loaded with calories, fat, and sodium. The 3-course healthy holiday meal listed below is under 710 calories. It also has all of the traditional flavors with a fraction of the fat and sodium.

Starter:

Roasted Acorn Squash Soup with Feta (166 calories)

Main Course:

Almond Dijon Turkey Cutlets (206 calories)

Side Dishes:

Roasted Brussels Sprouts with Lemon and Pomegranate (84 calories)

Carrot, Chickpea, and Farro Salad with Thyme (157 calories)

Dessert:

Spiced Crustless Pumpkin Pie (96 calories)

10-minute Circuit Workout

Mon, 14 Nov 2022 16:29:33 GMT

When you are short on time even a small amount of exercise will boost your energy and ease stress. This quick, but challenging workout can be squeezed into any busy day. March in place to warm up a few minutes before you begin and cool down with some light stretching. When time allows, repeat the circuit 2 to 3 times for a full 20 to 30-minute workout.

Cardio Shuffle (90 seconds)

Stand with feet hip-width apart and bend the knees slightly, lowering into an easy squat. Quickly shuffle your feet while staying in place. The faster you shuffle the more challenging the move.

Squats with a Knee Raise (60 seconds)

Stand with your feet hip-width apart. Lower into a full squat (sit back and keep your knees behind your toes). Return to the starting position and raise your right knee high, towards your chest as you contract your abs. Return the foot to the floor, squat, and repeat with your left knee.

Side-to-Side Shuffle (90 seconds)

Repeat the Cardio Shuffle, but this time shuffle to your right for 4 counts and back to your left for 4 counts, moving your feet as quickly as possible. Continue side-to-side for the full 90 seconds.

Jumping Lunges (60 seconds)

Step your right foot forward and lower into a lunge position. Lower the left knee to the ground and bend the right knee, being sure that it doesn’t shift forward past your toes. Push yourself up with an explosive movement, jumping into the air. As you jump, switch your legs so your left foot is forward and your right foot is back. Lower into a lunge, jump, and repeat.

Alternating Toe Touches (90 seconds)

Stand with your feet shoulder-width apart and with your arms extended out to each side at shoulder level. Keeping your leg straight, kick your right leg out in front of you, raising it to waist level. At the same time, reach your left hand towards your toes, rotating the torso. Return to the starting position and repeat on the other side.

Alternating Side Planks (60 seconds)

Get into a plank position on your toes with straight arms and hands directly below the shoulders (as if you were preparing to do a standard push-up). Shift your weight to your right hand as you rotate to the left. Turn your right foot so that the outside is in contact with the floor and your left foot is stacked on top of it. Support yourself with your right arm and the outside of the right foot. Extend your left arm up into the air so that there is a straight line from your right hand, across your shoulders, to your left hand in the air. Return to the starting position and rotate to your right to repeat on the other side.

Mountain Climbers (90 seconds)

Stay in a plank position. Pull your right knee towards your chest and rest your right toes on the floor. Jump slightly to switch your feet and land with your left knee in and toes on the floor. Continue to jump and alternate the legs.

Push-ups (60 seconds)

Stay in plank position and move your hands a little wider than shoulder-width apart. You can perform the exercise on your toes or on your knees. Lower your chin to the ground, keeping your abs tight and your body in a straight line from head to heels (or knees). Push back up to the starting position.

Spicy Fish Stew

Sat, 12 Nov 2022 00:34:57 GMT

This stew helps you break out of a boring lunch routine by providing a new way to increase your intake of protein-rich fish. It is also loaded with filling, nutritious vegetables. If you don't like spicy foods, you can easily adjust the heat level by using less cayenne pepper or by substituting a mild chili powder.

Nutrition Facts

Serving Size ¹/₆ recipe

Amount Per Serving

145

Calories

% Daily Value*

Total Fat 3.1g

2%Saturated Fat 0.3g

Trans Fat 0g

11%

Cholesterol 33mg

14%

Sodium 328mg

Total Carbohydrate 14.8g

11%

Dietary Fiber 3.2g

Sugars 8.4g

Protein 14.5g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 6 servings

Preparation time: 10 minutes

Cooking time: 20 minutes

Ingredients

1 tbsp olive oil
2 celery stalks, sliced
2 small carrots, peeled and sliced
2 cloves garlic, minced
1 small onion, chopped
¹/₂ tsp smoked paprika
¹/₄ tsp ground cayenne pepper
¹/₄ tsp ground coriander
1 bay leaf
1 (15 oz.) can no salt added tomato sauce
1 (14.5 oz.) can no salt added diced tomatoes
2 cups low-sodium vegetable broth
12 oz. cod (or another firm white fish), cut into ¹/₄ to ¹/₂ inch cubes
¹/₂ tsp salt
¹/₄ tsp ground black pepper

Directions

Heat the olive oil over medium-high in a 4 to 5-quart soup pot. Add the celery, carrots, garlic, and onions. Cook for 10 minutes, stirring often, until the vegetables begin to soften.
Reduce the heat to medium. Stir in the paprika, cayenne, and coriander. Add the bay leaf.
Pour in the tomato sauce, diced tomatoes, and vegetable stock. Increase the heat to medium-high and bring to a low boil.
Add the fish. Reduce the heat to medium-low and simmer, partially covered for 5 to 7 minutes, until the fish begins to flake. Discard the bay leaf.
Stir in the salt and pepper. Serve warm.

Raw vs Cooked: How to Get the Most Nutrients from Vegetables

Wed, 09 Nov 2022 06:02:16 GMT

While cooking vegetables can destroy some of the valuable nutrients, that doesn’t mean you should only eat raw produce. Research shows that both cooked and uncooked vegetables boost nutrition and improve your health.

Benefits of Raw Vegetables

When raw vegetables are picked at their peak ripeness and eaten soon after they are harvested, they supply a significant amount of essential vitamins and minerals. Some nutrients (vitamin C and B vitamins) are sensitive to heat and they degrade quickly when foods are cooked. They can also leach out of food and into the cooking water. Raw vegetables are better than cooked vegetables for getting these sensitive vitamins.

Benefits of Cooking Vegetables

Research shows that while cooking may decrease some nutrients, it also increases and improves the availability of others. The results depend on the vegetable and the cooking method. When carrots are steamed or boiled carotenoid content increases, especially lutein which is important for eye health. Steaming and boiling broccoli increases carotenoids, but steaming also helps maintain the cancer-fighting glucosinolates common in cruciferous vegetables. Research also shows that heating tomatoes increases the total antioxidant activity and makes lycopene (associated with a reduced risk for some cancers) more available to the body. Spinach, mushrooms, asparagus, cabbage, and peppers are examples of other vegetables that have higher antioxidant levels after being cooked.

The Bottom Line

If you eat only raw vegetables, you miss out on specific nutrients that are released during the cooking process. If you eat only cooked vegetables, you may not be getting enough heat-sensitive vitamins. Variety in both the types of vegetables you eat and how they are prepared is the key to getting the most nutrients from your food.

5 Weight Loss Mistakes that Can Slow Your Metabolism

Mon, 07 Nov 2022 21:54:17 GMT

You changed your diet, but you don’t exercise.

Research shows that reducing calorie intake alone is more effective for weight loss than exercise alone, but combining these approaches leads to long-term success. It can be tough to fit exercise into an already busy schedule, but the boost in metabolism you get from burning extra calories and building muscle makes it worth the effort. If the scale is stuck despite your healthy eating, add walking, jogging, dancing, or strength training to your routine to boost the calories you burn each day. (See How to Lose Weight: Diet or Exercise?)

You aren’t eating enough.

It’s true that weight loss results when you eat fewer calories than you burn through activity, but your body needs fuel for energy. When you drastically reduce your calorie intake, you can send your body into starvation mode which causes it to conserve energy and stall weight loss. Other symptoms include a loss of muscle mass and feelings of exhaustion. The American College of Sports Medicine (ACSM) advises that women should consume no fewer than 1200 calories per day, and men no fewer than 1700 calories per day. It’s important to find a balance of food intake and exercise that keeps you full and energetic while also creating the calorie deficit you need for weight loss.

You are dehydrated.

Research shows that dehydration can cause a drop in metabolism. Drinking plenty of water keeps the series of reactions that support a healthy metabolism running smoothly. If you are unsure of how much water you should drink each day, see our post for calculating your daily recommended water intake.

You eat a low-nutrient diet.

Your metabolism is composed of a series of chemical reactions that rely on a variety of nutrients from the foods you eat. When you are trying to lose weight, it is easy to focus only on calorie intake. Unfortunately, some foods that are low in calories provide very few nutrients. Popular diet foods like rice cakes, diet sodas, packaged diet snacks and desserts, and sugar-free candies may help you lower your calorie intake, but they do little for your nutrition and health. Focus your meals on low-calorie, nutrient-rich foods like fruits and vegetables and include high-protein, fiber-rich foods like beans, nuts, and seeds. You will feel fuller and more satisfied with plenty of energy for activity, which will also help boost your metabolism.

You sit too much.

When you are sitting, your major muscles aren’t moving, which slows your metabolism. While regular workouts help, it is also important to avoid extended periods of sitting. This can be challenging if work requires you to sit at a desk all day, but aim to squeeze in movement when you can. Stand up often, stretch at your desk, take an extra lap around the office during your break, or climb a flight of stairs every hour or two. Regular movement will keep your metabolism from slowing and stalling your weight loss efforts.

Roasted Pumpkin and Red Rice Salad

Fri, 04 Nov 2022 14:53:03 GMT

If you are tired of brown rice and quinoa, give red rice a try. In this seasonal recipe, it is combined with roasted pumpkin and curry powder for a whole-grain side dish that gives you a boost of fiber. Any variety of winter squash can be substituted for the pumpkin, and if you are not a fan of curry, switch to other spices like chili powder or cumin.

Nutrition Facts

Serving Size ¹/₄ recipe

Amount Per Serving

207

Calories

% Daily Value*

Total Fat 3.5g

2%Saturated Fat 0.5g

Trans Fat 0g

Cholesterol 0mg

Sodium 147mg

14%

Total Carbohydrate 42.5g

14%

Dietary Fiber 3.8g

Sugars 1.7g

Protein 4g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 20 minutes

Cooking time: 25 minutes

Baking time: 15 minutes

Ingredients

1 cup dry red rice
1 ½ cups water
2 cups peeled and cubed pumpkin
1/3 cup diced onion
1 tbsp olive oil
1 tsp curry powder
¼ tsp fine ground sea salt
2 green onions, greens only, sliced

Directions

Preheat the oven to 425 degrees F. Spray a baking sheet with non-stick cooking spray.
Add the rice and the water to a medium saucepan. Bring to a boil over medium-high heat. Cover, reduce the heat, and simmer for 20 minutes. Let rest, covered, for at least 5 minutes. The rice will absorb any remaining liquid.
While the rice cooks, place the pumpkin, onion, olive oil, curry powder, and sea salt in a medium bowl. Toss to coat all ingredients with the spices. Transfer the pumpkin to the baking sheet and spread it in a single layer.
Bake for 10 minutes, remove from the oven and stir. Bake for 5 more minutes, or until the pumpkin is tender.
In a medium bowl, stir together the rice and pumpkin. Fold in the sliced green onions and serve warm.

7 Ways to Predict Your Heart Attack Risk

Wed, 02 Nov 2022 14:11:35 GMT

A heart attack occurs when the blood flow bringing oxygen to the heart is cut off. Factors such as lifestyle, family history, and age contribute to this narrowing and blockage of the arteries. Knowing your health status and where you stand with these factors will help you predict your risk.

Waist-to-Hip Ratio

Many researchers now believe that waist measurements are better predictors of heart attack risk than BMI. A waist-to-hip ratio measurement estimates your body fat pattern. People who have an apple shape carry more weight around the middle. Apples are considered at greater risk because of visceral fat (the dangerous fat stored around the organs linked to disease). Pear-shaped individuals carry less weight around the middle and more weight around the hips and thighs which is not considered as dangerous as belly fat. The waist-to-hip ratio is determined by dividing the circumference of your waist by the circumference of your hips. Men should aim for a value of less than 1.0, and women should aim for less than 0.8. (Calculate your waist-to-hip ratio.)

Waist Circumference

Another measurement used to estimate visceral fat is waist circumference. There is some debate as to whether the waist-to-hip ratio or the waist circumference measurement is a better predictor of a heart attack. Some studies state waist circumference as the preferred method. Others indicate that when only a waist measurement is used, the risk is underestimated. Consider using both methods to better determine your risk. Men should aim for a waist circumference of fewer than 40 inches (102 centimeters), and women less than 35 inches (88 centimeters).

Blood Cholesterol

Elevated blood cholesterol increases your risk for cardiovascular disease. The American Heart Association recommends that adults have their cholesterol tested every 4-6 years. If your total cholesterol is 200-239 mg/dL, it is considered borderline high, putting you at greater risk for heart disease. Total cholesterol at 240 mg/dL or higher is considered high risk. The following activities can help lower your cholesterol:

Lose weight
Increase aerobic exercise
Stop smoking
Reduce saturated fat and dietary cholesterol intake
Increase soluble fiber intake
Medication

Blood Pressure

High blood pressure (hypertension) puts stress on the blood vessels causing damage that leads to an increased risk of heart attack and stroke.

	Systolic mmHg	Diastolic mmHg
Hypotension	< 90	< 60
Normal	90-120	60-80
Prehypertension	120-139	80-89
High Blood Pressure Stage 1 Hypertension	140-159	90-99
High Blood Pressure Stage 2 Hypertension	160+	100+
Hypertensive Crisis Emergency Care Needed	180+	110+

The following activities can help lower your blood pressure:

Lose weight
Increase aerobic exercise
Stop smoking
Reduce sodium and alcohol intake
Increase potassium and vitamin D intake
Medication

Blood Sugar

A fasting blood glucose of 100 mg/dL or above is an indicator of insulin resistance. When insulin is not working effectively to help cells absorb blood glucose, this puts you at risk for elevated blood sugar, which leads to diabetes. Since high blood sugar damages arteries, diabetes is another risk factor for heart disease.

Body Mass Index

Body Mass Index (BMI) is determined by dividing your weight in kilograms by your height in meters squared. The resulting number is used to categorize your weight status as normal (18.5 to 24.9), overweight (25 to 29.9), and obese (30 and greater). BMI has been used for many years as a tool to predict health risks, but researchers now recognize its limitations. While it is not the best method for predicting heart disease, it remains a simple tool to help you keep your weight in check. Aiming for a healthy weight can help you reduce the health risks that come with being overweight, including heart disease and heart attack. (Calculate your BMI.)

Smoking and Secondhand Smoke

Smoking and inhaling secondhand smoke damages the arteries and causes deposits of cholesterol to collect on arterial walls. Over time this decreases blood flow, increasing the risk of a heart attack. Limit your exposure to secondhand smoke, and if you smoke, stop. Talk to your doctor about the many successful programs that can help you stop smoking and improve your health.

Sources

3 Things to Know About Low Carb Diets and Exercise

Mon, 31 Oct 2022 16:33:19 GMT

What happens when I eat a low-carb diet?

Carbohydrates are a major fuel source for exercising muscles, the brain, and the central nervous system. When you drastically lower your carb intake, your body lacks the glucose necessary to produce energy. Without adequate carbohydrates, the body enters a state of ketosis where it begins to burn its own fat for fuel. This may sound appealing at first, but the process also produces ketones, a byproduct of breaking down fat stores. Ketones have been linked to gout, kidney stones, and kidney disease.

How will a low-carb diet affect my exercise?

The side effects of ketone production include nausea, headache, and mental fatigue, which may disrupt your exercise routine. Research results are mixed from studies analyzing a low-carbohydrate diet, exercise, and fatigue. A study published in the Journal of the American Dietetic Association found that a diet low enough in carbohydrates to cause ketosis resulted in increased fatigue in untrained, overweight adults. The study suggested that this could lead to a reduced desire to exercise. In athletes, however, studies have shown that after a two to four-week adaptation to ketosis, exercise performance can improve.

Should I eat a low-carb diet?

The goal of nutritious eating and exercise should be to improve health without unnecessary dangers. The build-up of ketones in the body is not without risks, and it is especially dangerous to those with diabetes. Most health professionals agree that carbohydrates are needed in the diet to adequately fuel the body.

According to Mayo Clinic, daily diets with fewer than 20 grams of carbohydrates can cause ketosis. Consuming 50 to 100 grams of carbohydrates per day helps prevent it.

Additional Information

To learn more about carbohydrates, please visit our carbohydrate page in our nutrient resources.

Garlic Shrimp Spring Rolls

Fri, 28 Oct 2022 20:05:33 GMT

Spring rolls make a healthy lunch at home or on the go. They are easy to make, and you can take the opportunity to stuff them with a variety of vegetables. Pair them with a fresh salad or low-sodium soup for a nutritious, filling meal.

Nutrition Facts

Serving Size 1 roll

Amount Per Serving

Calories

% Daily Value*

Total Fat 1.7g

1%Saturated Fat 0.2g

Trans Fat 0g

Cholesterol 26mg

Sodium 134mg

Total Carbohydrate 11g

Dietary Fiber 0.6g

Sugars 1.1g

Protein 4.2g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 6 spring rolls

Preparation time: 10 minutes

Cook time: 5 minutes

Ingredients

½ tbsp olive oil
1 tbsp grated onion
2 cloves garlic, grated
1/3 cup shredded carrot
¼ lb. raw shrimp, cleaned and chopped
½ small red bell pepper, cut into matchsticks
½ cup shredded cabbage
1 green onion, greens only, sliced
½ tsp low-sodium soy sauce
¼ tsp dark sesame oil
6 rice paper wraps
6 small sprigs of cilantro

Directions

Heat the oil over medium-high in a medium skillet. Add the grated onion and garlic. Cook for 1 minute.
Add the carrot and cook another minute. Add the shrimp and cook for 2 to 3 minutes, until they begin to turn opaque.
Add the bell pepper and cook for 1 more minute. Stir in the cabbage, green onion, soy sauce, and sesame oil. Remove from the heat and let cool completely.
Soften the rice paper wraps with water according to package directions. Lay a single wrap on a plate. Place 1/6 of the shrimp and vegetable mix towards one end. Lay one small sprig of cilantro on top. Fold in each side of the wrap and then roll up, similar to a burrito.
Serve at room temperature or cold.

6 Foods that Reduce Stress

Wed, 26 Oct 2022 15:07:54 GMT

Research shows that spikes in stress hormones can trigger food cravings, especially for high-calorie carbohydrates. Managing your stress response through relaxation and exercise are the best ways to reduce hormone spikes, but your diet plays a role in combating common symptoms. When you feel stress rising, fill your plate with these nutritious foods.

Avocados — Avocados supply heart-healthy fat and potassium that help regulate the increase in blood pressure that occurs during stressful situations.

Berries — The vitamin C in berries has been found to control spikes in cortisol and lessen both the physical and mental signs of stress. Adequate vitamin C intake may also help you recover faster after a stressful event.

Cashews — Cashews are a source of zinc and the amino acid, tryptophan. Low levels of zinc are associated with anxiety and depression. Tryptophan is a precursor for serotonin, which helps regulate appetite, boost mood, and improve restful sleep.

Oatmeal — This whole grain is full of complex carbohydrates that also promote the production of serotonin.

Salmon — Salmon is rich in omega-3 fatty acids which have been linked to reduced levels of stress hormones.

Turkey — Like cashews, turkey supplies tryptophan which leads to the production of serotonin.

5 Tips for Quick and Healthy Cooking

Mon, 24 Oct 2022 14:33:51 GMT

Cooking your own food is the best way to gain better control of nutrition, but finding the time is challenging. Incorporate these five tips to squeeze in quick and healthy cooking despite a busy schedule.

Stick with one-pot meals.

Forget filling the table with a main and multiple side dishes. Combine your vegetables, protein, complex carbohydrates, and healthy fats into a one-pot meal. Stir up a pot of vegetarian chili, cook a skillet full of healthy fried rice , or make an easy fajita bowl. One-pot meals make both cooking and clean-up easier, which translates to less time spent in the kitchen.

Dust off the slow cooker.

The slow cooker works miracles when it comes to putting healthy meals on the table. Waking up a few minutes early to toss together ingredients is well worth it when you come home to a meal that is ready and waiting. From soups and stews to pasta sauces and whole chickens, you can enjoy a different meal every night of the week.

Try more make-ahead meals.

Cook up large portions of beans, meats, and sauces that can be used in meals throughout the week. For example, a whole chicken can be made in the slow cooker on Sunday and eaten with a side of steamed vegetables and a baked potato for dinner. Shred the leftovers to use as a salad topping, in a wrap, or in tortilla soup. Cook up a large pot of beans and eat them over brown rice for one meal and then as a burrito filling for another. Reheat any leftover beans with cooked chopped vegetables for a filling vegetable soup.

Stir-fry, saute, and broil.

Stick with only quick cooking methods, and save baking and roasting for when you have more time to spend in the kitchen. Stir-frying shrimp or chicken, sauteing vegetables, and broiling fish mean you can have a healthy meal ready in minutes.

Organize ingredients by day.

At the beginning of the week, decide what meals you plan to cook each day. Take those ingredients and organize them together in your refrigerator and pantry. Use labels to identify the meal by the day of the week. Having ingredients gathered will save you time and help you start cooking the second you step into the kitchen.

Homemade Granola Bars

Sat, 22 Oct 2022 03:35:10 GMT

Store-bought granola bars are often loaded with added sugar and preservatives. Keep your snacking healthy by making a batch at home. These granola bars are packed with fiber-rich oatmeal and protein-rich seeds, and they are naturally sweetened with honey and almond butter.

Nutrition Facts

Serving Size 1 bar

Amount Per Serving

231

Calories

% Daily Value*

15%

Total Fat 9.9g

6%Saturated Fat 1.3g

Trans Fat 0g

Cholesterol 0mg

Sodium 52mg

10%

Total Carbohydrate 31g

15%

Dietary Fiber 4.1g

Sugars 17.4g

Protein 6.5g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 6 bars

Preparation time: 10 minutes

Cooking time: 2 minutes

Refrigeration time: 3 hours

Ingredients

¼ cup unsweetened almond butter
¼ cup honey
1 ¼ cup old-fashioned rolled oats
¼ cup raw, shelled pumpkin seeds
¼ cup unsweetened dried fruit (cranberries, raisins, chopped apricots)
1 tbsp unsalted, shelled sunflower seeds
1/8 tsp salt

Directions

In a small saucepan, stir together the almond butter and honey over medium-low heat, just until smooth and warm, about 2 minutes.
In a large bowl, combine the oats, pumpkin seeds, dried fruit, sunflower seeds, and salt. Pour the almond butter and honey into the bowl and stir well to coat all ingredients.
Line an 8" x 4" loaf pan with parchment paper that extends at least ½ inch beyond the edge of the pan on all sides.
Transfer the granola to the pan and use greased hands to press it very firmly into the pan. Pressing is important to ensure the granola bars hold together once set.
Refrigerate for 3 hours. Grasp the edge of the parchment paper and remove the granola from the pan. Cut into 6 bars. Wrap individually in plastic wrap and store refrigerated for up to one week.

Barriers to Exercise and How to Overcome Them

Wed, 19 Oct 2022 12:44:00 GMT

We've identified six common barriers that keep you from exercising.

Time

Since you can't add more minutes to the day, you must make exercise a priority on your to-do list. Research continues to support that three bouts of exercise lasting at least 10 minutes each are as effective as exercising for a full 30 minutes at one time. Climb the stairs for 10 minutes before work, take a 10-minute walk on your lunch break, and do a combination of squats, push-ups, and crunches for 10 minutes at night.

Money

Don't get sucked into the idea that you need special gear or a gym membership to commit to exercise. Many quick, high-intensity circuit workouts require no equipment, and they can be done for free in your living room. If you would like to have a few tools around the house to alter your routine, there are plenty of inexpensive equipment options for home exercise.

Knowledge

Starting a new activity can be intimidating, but there is so much information available to help build your knowledge for safe and effective exercise. Take some time to read about proper warm-ups, cool-downs, exercise form, and selecting the right activity for your fitness level. The exercise section of the MyFoodDiary blog is a great place to start.

Self-consciousness

If you are uncomfortable with your body or you feel awkward and uncoordinated when exercising, being active around others may make you self-conscious. Don’t let this concern lead to skipped workouts. Remember that those exercising around you are there for the same reason you are: to get healthier. Start by exercising at home until you feel more comfortable being outside or going to the gym. Stick with beginner groups until you feel ready to join more advanced exercisers.

Dislike

If you dislike exercise, it’s time to stop labeling your activity as exercise. Don’t set yourself up for failure by planning rigorous sessions. Find activities that require movement, but lack the rigidness of a session at the gym. Join a recreational sports team, go hiking, take dance classes, or go skating. As long as you are moving and your heart rate is elevated, you are engaging in exercise. The key is to choose activities that you enjoy.

Boredom

It’s rare to find an activity that you will continue to find interesting for years. If you start feeling burned out, switch things up. You might find that mixing other activities into your exercise plan will renew your interest in the original activity. However, pushing through an activity that truly bores you will only lead to skipped workouts.

Top 4 Dietary Changes to Improve Health

Mon, 17 Oct 2022 15:20:51 GMT

Regardless of your eating style, here are a few guidelines that can improve your health.

Reduce processed foods

Processed foods contain few of the natural nutrients obtained from fresh fruits, vegetables, and plant-based proteins. Unfortunately, they do contain sodium, fat, and additives. Relying on packaged, processed foods for the bulk of your food intake can rob you of the valuable nutrients that are plentiful in fresh foods.

Balance calorie intake

Calorie balance is important to maintain a healthy weight. Whether you adjust your food intake or you increase physical activity, pay attention to how much you eat and how much you move, taking note of how it influences your weight. Weight loss results from burning more calories than you take in. If you are maintaining a healthy weight, that is a good indicator that your intake and output are in balance.

Eat more plant-based foods

Research supports that a plant-based diet is beneficial to health. Incorporate more dark, leafy greens, beans, legumes, cruciferous vegetables, citrus fruits, and berries into your eating plan. These foods provide unique phytonutrients that promote health. Their fiber and water content will help keep you feeling full keep you feeling full.

Reduce added sugar

According to the Mayo Clinic, the average American gets over 22 teaspoons of added sugar a day. That is more than double the recommended 9 teaspoons per day for men, and nearly triple the recommended 6 teaspoons for women. Excess added sugars have been linked to poor nutrition, weight gain, increased triglycerides, and tooth decay.

High Fructose Corn Syrup and Weight Loss

Thu, 13 Oct 2022 15:49:43 GMT

What Is High Fructose Corn Syrup?

High fructose corn syrup (HFCS) is a sweetener used by food manufacturers. It is formed when corn starch is broken down into corn syrup. Enzymes are added to the corn syrup to convert some of its glucose to fructose. The result is a sweetener that is about 50 percent glucose and 50 percent fructose. It is a less expensive alternative to sugar, and it also serves as a preservative in packaged foods. HFCS is most often associated with regular soda, but if you check food labels, you will find it in pasta sauce, barbeque sauce, ketchup, sweet pickles, jam, bread, crackers, cereals, ice cream, and baked goods.

How Does HFCS Affect Weight?

Many health professionals question if HFCS is linked to the rise in obesity over the past 50 years. It is speculated that fructose alters the hormonal response of the body, resulting in increased body fat storage and appetite when compared to other sugars with the same number of calories. Supporters of HFCS argue that it is chemically similar to table sugar and that the body does not recognize the difference. The topic is still heavily debated with research supporting both sides. As with most theories, more research will eventually reveal if there are associations between HFCS and weight gain.

Should I Eat Foods with HFCS?

HFCS is an added sugar. Reducing added sugar intake is important for health regardless of whether that sugar comes from white table sugar or HFCS. The American Heart Association recommends that women limit added sugar intake to no more than 100 calories (six teaspoons) per day and men to no more than 150 calories (nine teaspoons) per day. Reducing your intake of packaged, processed foods and regular soda will reduce your overall intake of the sweetener. But for a healthy diet and reduced risk of disease, be sure you aren’t replacing HFCS with other added sugars.

Additional Reading

US Food & Drug Administration - High Fructose Corn Syrup: Questions and Answers

8 Foods that Keep You Feeling Full

Mon, 10 Oct 2022 15:58:13 GMT

The key to smart snacking is finding foods with a balance of complex carbohydrates, heart-healthy fat, and protein. This combination gives you long-lasting energy and prevents a spike in blood sugar that will leave you hungry in a few hours. Here are a few foods that will curb hunger and keep you feeling full.

Avocado

Avocados are loaded with heart-healthy fats that help to sustain your energy levels. Research shows that they also help the body absorb valuable antioxidants. Mash up half an avocado and spread it over a piece of whole-grain bread for a mid-morning snack.

Beans

Beans pack a punch of nutrition with protein and fiber. Combine a few of your favorite cooked beans with basil or cilantro, minced onion, and bell pepper. Drizzle it with extra virgin olive oil to add healthy fats.

Hummus

This garbanzo bean and sesame-based spread provides protein, fiber, and unsaturated fats. Use it as a dip for fresh vegetables or spread it over whole wheat pita bread for a healthy afternoon snack.

Natural Nut Butters

Store shelves are now lined with a variety of nut butters, including peanuts, almonds, cashews, pecans, sunflower seeds, and even macadamia nuts. All of these spreads contain the same quality protein and heart-healthy fat as whole nuts. Just be sure to read the label closely and select those that are unsweetened and low in sodium.

Peanuts

Research shows that people who eat peanuts maintain a lower BMI and waist circumference when compared to those who don't consume nuts. Peanuts help reduce hunger due to their high protein and fiber content which stabilizes blood sugar. They also provide monounsaturated fatty acids.

Pistachios

Not only do pistachios provide protein, fat, and fiber, but they are also one of the lowest calorie nuts. Taking the time to remove the shell will also slow your snacking, helping you to practice mindful eating.

Pumpkin Seeds

Also called pepitas, a one-ounce serving of pumpkin seeds has nine grams of proteins and provides both polyunsaturated and monounsaturated fat. Snack on a few when hunger hits in the afternoon, and you will make it to dinner without giving in to an unhealthy option.

Yogurt

Yogurt contains fewer healthy fats than other snacks on this list, but it is packed with protein. Choose Greek yogurt for an even greater protein boost. Pay attention to nutrient and ingredient labels. Buy plain yogurt and add fruit to control the amount of sugar and calories in each serving.

Easy Black Bean Soup

Mon, 10 Oct 2022 15:43:31 GMT

Homemade black bean soup is a healthy, filling meal that is loaded with protein and fiber. This recipe serves three, but it can easily be doubled for extra lunches throughout the week.

Nutrition Facts

Serving Size ¹/₃ recipe

Amount Per Serving

200

Calories

% Daily Value*

Total Fat 5.7g

3%Saturated Fat 0.6g

Trans Fat 0g

Cholesterol 0mg

19%

Sodium 445mg

Total Carbohydrate 27.8g

29%

Dietary Fiber 8.1g

Sugars 3.4g

Protein 8.5g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 3 servings

Preparation time: 15 minutes

Cooking time: 15 minutes

Ingredients

1 tbsp olive oil
¼ cup diced carrots
¼ cup diced onion
1 15-ounce can no salt added black beans, rinsed and drained
½ cup prepared salsa
1 ½ cups low sodium vegetable stock or broth
¼ tsp ground cumin
1/8 tsp garlic powder
1/8 tsp ground black pepper
1/8 tsp salt (optional)

Optional toppings: chopped cilantro, Greek yogurt, sour cream, chopped pickled jalapeños

Directions

Heat the oil in a medium soup pot over medium-high heat. Add the carrot and onion. Cook, stirring often, for about 10 minutes, until the vegetables are tender.
Transfer the vegetables to a blender. Add ½ of the black beans, the salsa, and the vegetable stock. Cover with the lid and puree until smooth.
Pour the pureed soup back into the pot and turn to medium heat. Add the remaining whole beans, cumin, garlic powder, and pepper. Taste the soup and add salt, if desired.
Simmer for 3 to 5 minutes, until all ingredients are warmed through. Serve with optional toppings, if desired.

10 Ways to Lower Sodium Intake

Wed, 05 Oct 2022 14:30:08 GMT

Taste first.

If you reach for the salt shaker the second your plate hits the table, set it down and start tasting your food first. Most foods have plenty of salt added during cooking and they taste delicious once served. Break the habit and train yourself to taste your food before adding excess sodium.

Use herbs and spices.

Go overboard on basil, cilantro, mint, cumin, and curry. The more herbs and spices you add to your food, the less salt you will need to bring out the flavors in the dish.

Cut a little at a time.

A love of salt is something that grows over time, and loving it less takes time, too. Begin by reducing how much salt you use by 1/8 teaspoon per day. Over the next week, cut it by another 1/8. Continue this process until you find a reduced level that still tastes good.

Cook more.

Packaged foods and restaurant meals are notorious for being loaded with sodium. By cooking dinner just two nights per week and controlling the amount of salt and packaged foods used, you can greatly reduce your sodium intake.

Take care when eating out.

When you do eat out, look for low-sodium options on the menu. Don’t assume that healthier options like salads and steamed vegetables have reduced salt. Sauces, toppings, and dressings can make the sodium content skyrocket. Ask your server how foods are prepared and ask for the amount of salt to be reduced.

Rinse it away.

When using canned foods, such as beans and vegetables, rinse and drain the contents before adding them to your recipes. Tests show that rinsing and draining canned beans can reduce sodium by up to 40%. Also, always select no-salt-added varieties whenever possible.

Go easy on instant foods.

Instant foods like hot and cold cereals, bars, and boxed kits like rice and potatoes dishes are already seasoned, often with lots of sodium. Look for low-processed forms of cereals and other grains, and experiment with making your own bars and side dishes. You can add your own herbs and spices for flavor without so much salt.

Watch out for low, light, and reduced.

When packaged foods are made lower in calories, carbohydrates, or fat, companies have to find a way to boost the flavor. Unfortunately, this is often done with additives that spike sodium content. Don't assume that terms like low-calorie or low-fat mean the food is a healthy choice.

Pick plain.

Order restaurant foods like fish, steamed vegetables, and baked potatoes plain. Skip sauces and other toppings or ask for these on the side. You can then add an appropriate amount for flavor without excess salt.

Careful with condiments.

Often the foods we eat don’t have a lot of sodium, but the toppings we choose do. Ketchup, barbecue sauce, soy sauce, relishes, cheeses, sour cream, salad dressings, and salted nuts can be loaded with sodium. Cut back on how much you use or select low-sodium versions.

Additional Resources

To learn more about sodium and other nutrients, please visit our nutrient resources.

How to Avoid Weekend Weight Gain

Tue, 04 Oct 2022 15:50:06 GMT

Sticking to your plan during the week and splurging on the weekend can put you in a weight-loss-then-weight-gain cycle that prevents you from reaching your goals. Learn more about why the weekend can wreck your efforts, and apply these simple changes to avoid setbacks.

Weekend weight gain is not a myth.

Research has found that adults increase their intake of calories, fat, and alcohol on weekends. One study reported that we increase our intake by an average of 115 calories per day on Friday, Saturday, and Sunday. A separate study found that weight gain occurs on weekends primarily due to an increase in caloric intake on Saturdays and a decrease in physical activity on Sundays.

Why the weekend gets you off track.

A regular routine throughout the week provides a structure for planning meals and scheduling exercise. While it can be difficult to find time to exercise during the week, your busy schedule also keeps you distracted, which reduces the boredom that leads to unnecessary snacking.

The weekend brings a relaxed attitude and social events that center around eating. In addition, after a week of hard work you probably feel like you deserve a treat. You do, but focusing on non-food rewards or those that get you moving will prevent weekend weight gain.

Simple changes for weekend weight loss.

Here are a few things you can do to reduce weekend weight gain and promote weight loss.

Avoid saving treats for the weekend. If you deprive yourself of your favorite treats all week, you increase the likelihood that you will overdo it on the weekend. Incorporate a few of your favorite foods such as dark chocolate or a light beer into your eating plan throughout the week.
Rework your exercise schedule. You need the extra calories burned on the weekends so plan fun exercise sessions and take your rest day on Monday. If your exercise feels too much like work, weekend exercise with the reward of a rest day during the week can make it more enjoyable.
Cook with friends instead of dining out. Spending time with friends doesn’t require a high-calorie, high-priced dinner. Enjoy conversation as you cook a healthy meal together.
Plan for parties. If you know you have an event coming up, cut back during the day so you can enjoy the piece of cake you crave. Make only one trip to the buffet, and take small portions. Dancing is a great way to burn calories, so if the music is going, get out on the dance floor!

Roasted Turkey Sandwich with Caramelized Onion & Apple

Fri, 30 Sep 2022 22:00:02 GMT

Store-bought sandwiches can contain as many as 1,300 milligrams of sodium. Making sandwiches at home allows you to select your own bread and cut down on condiments that are often heavily salted. Using roasted turkey that you make at home instead of lunch meat allows you to get lean protein without all the additives. An apple gives these sandwiches crunch and the caramelized onions add a sweet and salty flavor that requires no added sodium.

Nutrition tip: If you buy roasted turkey from the store, ask for a nutrition label so you can ensure that it has not been heavily seasoned, which can increase the sodium.

Nutrition Facts

Serving Size 1 sandwich

Amount Per Serving

319

Calories

% Daily Value*

16%

Total Fat 10.2g

11%Saturated Fat 2.3g

Trans Fat 0g

21%

Cholesterol 63mg

15%

Sodium 345mg

Total Carbohydrate 27.8g

32%

Dietary Fiber 8.9g

Sugars 8g

Protein 30.1g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 10 minutes

Cook time: 30 minutes

Ingredients:

1 tbsp olive oil
1 medium onion, sliced
12 oz. roasted turkey breast, warmed
1 apple, cored and sliced
8 tsp brown or Dijon mustard
8 slices whole grain bread

Directions

Warm the olive oil in a medium skillet over medium heat. Add the onions and stir to coat with the oil. Reduce the heat to medium-low and let the onions cook for about 30 minutes. Stir them every 5 to 10 minutes. They will become very sweet with a rich golden brown color.
Place one slice of bread on each plate. Top with ¼ of the onions. Add 3 ounces of roasted turkey to each sandwich. Layer ¼ of the apple on top.
Spread 2 teaspoons of mustard over the second slice of bread. Place the slice mustard-side down over the apples and serve.

10 Ways to Get Kids to Eat Vegetables

Fri, 30 Sep 2022 21:59:16 GMT

1. Set a positive example

Parents are key players in the quest for children to eat healthy foods, and it is important to lead by example. Parents who eat vegetables have children who eat vegetables. Studies show that there is no need to make a big production or to rave about how good they taste. Kids can see through a hidden agenda. Simply make vegetables a regular part of your meals and eventually curiosity will lead your child to taste them.

2. Offer and observe

Expert, Ellyn Satter, has written several books on a parent’s role in healthy eating. She advises that parents are responsible for what is served, and when and where it is served. Your child is responsible for whether or not he or she eats it. Although it is frustrating, a child may need to be offered a food 15 to 20 times before trying it. As you continue to offer vegetables, you will see small changes taking place over time. It may begin with putting the food on the plate, on another occasion taking a bite and spitting it out, and later successfully eating one or two bites of the vegetable.

3. Don’t make vegetables the bad guy

Making a clean plate the bridge between your child and dessert or going out to play can easily backfire. The goal is to truly enjoy the food, not to make eating vegetables the dreaded task needed to get a reward.

4. Family meal planning

Children who are involved in meal planning and preparing vegetables are more likely to try them. Start with shopping and allowing your children to select a vegetable they would like to prepare. Look through a child-friendly cookbook together, select a recipe, and prepare it as a family.

5. Get involved with gardening

Growing a vegetable has a significant impact on a child’s perception of that food. Children are much more likely to eat a vegetable they have cared for, watched grow, and harvested. Not all families have the space or the time to garden, but even a single tomato plant on the balcony is a good option. Community gardens and youth gardening classes provide an opportunity for your children to learn about growing food if you are unable to garden at home.

6. Celebrate a "New Food Day" each week

Select one day each week when you will serve a new vegetable at dinner. Consider vegetables that are associated with a current school lesson, such as a food from a specific country in social studies or a type of plant from science class. Engage your child in selecting and preparing the new vegetable.

7. Incorporate vegetables into more foods

Adding vegetables to favorite dishes is one way of getting your child to eat more, but also introduce vegetables in their whole form on other occasions. Remember, the goal is for your child to develop healthy eating habits with the ability to recognize vegetables and a desire to eat them. Sneaking them in won’t accomplish this. Adding shredded carrots or summer squash to bread, muffins, and oatmeal, mixing pumpkin puree into soups and stews, and blending kale or spinach into smoothies are delicious ways to add more vegetables to meals.

8. Make vegetables taste good

Children can be sensitive to strong and bitter flavors making it no surprise that Brussels sprouts or raw kale often receive a negative response. It’s okay to dress up vegetables to make them more appealing. Dips made from low-fat yogurt or beans, a sprinkle of cheese, or a light coating of whole wheat breadcrumbs can make vegetables more appealing without making them unhealthy. Using cauliflower and broccoli in a vegetable-based mac-n-cheese is often a welcomed dish. Making a sweet dressing with fresh fruit puree creates a healthy salad that tastes delicious.

9. Serve vegetables at the beginning of meals

Some nutrition experts recommend serving vegetables at the beginning of meals when your child is hungriest. Consider an appetizer of carrots and sliced bell pepper strips with yogurt-herb dip or hummus. A small salad of greens topped with dried fruit and sunflower seeds, or a cup of pureed vegetable soup topped with croutons make an ideal first course.

10. Eat together

Research shows that children of families who eat meals together also eat more fruits and vegetables when compared to children of families who rarely eat together. Studies indicate that eating together even as few as two times per week increases fruit and vegetable intake.

Sources

Recommended Protein Intake

Mon, 26 Sep 2022 15:43:13 GMT

Protein is necessary to help the body make new cells and to repair cell damage. While protein requirements increase during times of growth and development (youth and pregnancy), protein is also important during other times of physical change, such as weight loss and bodybuilding.

Protein Needs for Adults

While the body stores fats and carbohydrates, there is no such reserve for proteins. Consequently, you should meet your protein needs each day.

Adequate Daily Protein (g) Per Pound of Lean Body Weight

Category	Adequate Intake (g/lb)
Adult	0.35
Vegetarian Adult	0.4
Endurance & Strength-training Athletes	0.5 - 0.8
Vegetarian Endurance & Strength-training Athletes	0.55 - 0.88

Lean Body Weight = Body Weight – Body Fat

Example: Non-vegetarian adult with 150 lbs. of lean body weight

150 lbs x 0.35 = 52.5 grams of protein per day

Quality Protein Sources

Good sources of protein include nuts, beans, meat, soy, dairy, and eggs.

Foods that contain all 20 amino acids are called complete proteins, while those missing amino acids are referred to as incomplete proteins. When incomplete proteins are combined to provide all 20 amino acids, they are called complementary proteins.

Complete Protein Examples

Animal-based foods (including meat, dairy, and eggs)
Quinoa
Soy (including tofu and tempeh)
Buckwheat

Complementary Protein Examples

Bread and peanut butter
Rice and beans
Ezekiel bread (wheat, barley, beans, lentils, millet, and spelt)

Vegan diets are often low in the essential amino acids methionine and lysine. Vegans can meet their methionine needs by eating brazil nuts, hemp seeds, oats, and sesame seeds; and they can reach their lysine goals by eating tempeh, seitan, lentils, and black beans.

Additional Resources

To learn more about protein or other nutrients, please visit our Nutrient Resources.

Sources

National Institutes of Health, Medline Plus - Protein

Simple Vegetarian Chili

Mon, 26 Sep 2022 15:34:45 GMT

Chili is a great way to eat more of the disease-fighting lycopene found in cooked tomatoes. This version is also full of nutritious vegetables and protein-rich beans. It’s a hearty, filling meal that can be made ahead to reheat for lunch or dinner.

Nutrition Facts

Serving Size ¹/₄ recipe

Amount Per Serving

351

Calories

% Daily Value*

Total Fat 5.4g

4%Saturated Fat 0.8g

Trans Fat 0g

Cholesterol 0mg

Sodium 216mg

21%

Total Carbohydrate 61.8g

72%

Dietary Fiber 20.2g

Sugars 13.5g

Protein 17.9g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 10 minutes

Cooking time: 20 minutes

Ingredients

1 tbsp olive oil
½ cup diced onion
1 clove of garlic, minced
1 green bell pepper, cored and diced
1 small eggplant, peeled and diced
1 jalapeno, seeds and core removed, minced
2 tbsp chili powder
1 tsp ground cumin
1 tsp dried oregano
¼ tsp smoked paprika
1 (15 oz.) can no salt added tomato sauce
1 (14.5 oz.) can no salt added diced tomatoes
2 (15 oz.) cans of low-sodium red kidney beans, rinsed and drained
¼ tsp fine ground sea salt

Directions

Heat the olive oil in a medium soup pot over medium-high. Add the onion and garlic. Cook for 3 minutes.
Add the bell pepper, eggplant, and jalapeno. Cook for about 7 minutes, until the vegetables become tender. Reduce the heat slightly, if necessary, to prevent the garlic from burning.
Stir in the chili powder, cumin, oregano, and paprika. Cook for 1 more minute.
Pour in the tomato sauce and diced tomatoes. Stir in the beans. Add the salt. Bring to a simmer and cook for 5 minutes, until all ingredients are heated through.

3 Reasons to Choose Moderate Exercise

Wed, 21 Sep 2022 20:14:54 GMT

Challenging, lengthy workouts burn calories for weight loss and improve fitness, but moderate exercise may be the answer to making positive, long-term improvements in health. These are three reasons a 30-minute, moderate-intensity exercise session each day still might be the best choice for you.

It encourages a healthy lifestyle.

Moderate exercise may help you maintain the energy necessary to make healthy, active choices throughout your day. One study divided healthy, overweight men into a low exercise group that exercised 30 minutes a day, and a high exercise group that exercised 1 hour a day. Those in the low exercise group lost more weight (3.6 kilograms vs. 2.7 kilograms) over three months. They also reported feeling more energized and motivated to stay active throughout the day by taking the stairs and walking the dog. The high-exercise group reported feelings of exhaustion with little motivation to add extra activity beyond their workouts.

It’s achievable.

High-intensity interval training (HIIT) and high-intensity circuit training (HICT) are effective, but these challenging activities are not ideal for all fitness levels. They often leave beginners discouraged, decreasing motivation to stick with a fitness plan. Exercise must be both challenging and achievable for long-term success.

It reduces burnout.

Challenging workout programs promote a need to constantly push yourself and work out longer. While there are benefits to setting long-term fitness goals, everyone needs a break from the pressure. Without one, you can easily get burned out and give up on exercise altogether. A moderate program that is both enjoyable and challenging will become something you look forward to. Exercise should not feel like a punishment that you dread.

Tips for Selecting Healthy Frozen Foods

Mon, 19 Sep 2022 19:03:59 GMT

Research shows that frozen foods can be as healthy as their fresh counterparts if you choose wisely. Here are tips for selecting the healthiest frozen foods for your family.

Fruits and Vegetables

Plain frozen fruits and vegetables are often harvested at their peak ripeness and flash frozen, which helps to maintain their nutrients. Unfortunately, sauces and flavorings make some options high in fat, sodium, and sugar. It’s important to follow a few guidelines to ensure you get the healthiest version possible.

Choose vegetables without cheeses or sauces.
Beware of seasoned vegetables, which often contain excess sodium.
Skip vegetables that have added rice or pasta. Add your own during cooking to control the nutrition.
Choose fruits without added sugar or syrup.

Fish and Seafood

Much like frozen fruits and vegetables, fish and seafood are frozen soon after being caught, preserving their nutrients. If you don’t live near a coast with fresh-caught varieties, frozen varieties can be a healthy option for you and for the environment.

Avoid fried or breaded fish and seafood.
Check the labels of seasoned varieties for excess sodium.
Choose fish and seafood with lower mercury levels, such as salmon, tilapia, trout, sole, catfish, shrimp, and oysters. (More low mercury options.)
Choose sustainable fish and seafood that have not been overfished and that have not been farmed in a way that is harmful to you or the environment. Check out the Monterey Bay Aquarium Seafood Watch Buyer’s Guide for information on the best choices.

Microwave Meals

When you are short on time, frozen meals can be a healthier alternative to fast food or processed snacks. While there are many healthy options available, it’s important that you check nutrition labels closely to avoid getting excess calories, fat, and sodium. These are a few things nutrition professionals recommend when it comes to selecting healthy frozen meals.

Choose a meal with 350 to 500 calories so that it feels like you have eaten a full meal and not a snack. Skimping on calories may leave you hungry.
Select meals with fewer than 600 milligrams of sodium.
Look for meals with no more than 3.5 grams of total fat per 100 calories, fewer than 2 grams of saturated fat per meal, and no trans fat.
Choose meals with at least 4 grams of fiber.
Look for meals with at least 15 grams of protein.
Choose meals that are balanced with a variety of ingredients that provide fruits, vegetables, whole grains, and lean protein.

7 Hidden Habits that Make You Gain Weight

Wed, 14 Sep 2022 18:11:15 GMT

Hidden habits have a way of sneaking into your daily routine and preventing you from reaching your weight loss goals. These simple actions may seem harmless, but they can have enough impact on your calorie balance to keep the scale from moving in the right direction.

Staying up just a few more minutes.

Research shows that sleep deprivation causes an increase in the hormone ghrelin, which stimulates appetite and hunger. At the same time, there is a decrease in the hormone leptin, which signals satiety (fullness). Skimping on sleep may make you eat more.

Taking a few bites.

A bite here and a nibble there may seem insignificant to your total calorie intake, but that all depends on what you are eating. A few bites of cookie dough can contain as many as 120 calories. If you fail to add that to your food diary, it is easy to overlook extra calories that are keeping the weight on.

Cutting out early.

Skipping the last 10 minutes of indoor cycling class to beat traffic may get you home faster, but it isn’t helping you reach your goals. A 150-pound person burns 79 calories in 10 minutes of moderate indoor cycling. Skip out on five workouts and you will miss burning almost 400 calories!

Topping it off.

Salads, oatmeal, black bean tacos, and baked sweet potatoes are all healthy meals, but only if you don’t take the toppings too far. Nuts, seeds, dressings, cheese, croutons, and sour cream can all add delicious flavor when used in moderation. Go overboard, and you will quickly turn your meal from healthy to high-calorie.

Snacking on processed foods.

Packaged foods like crackers and cookies may be described as whole grain, diet, light, or natural, but that doesn’t mean they will help you lose weight. Excess sugars, fat-replacers, and sodium are all hidden ingredients that may make them too good to be true. At snack time, reach for fresh fruits, vegetables, nuts, and seeds instead.

Skipping the water bottle.

Hydration plays a role in curbing hunger. Drinking water throughout the day will keep you feeling full and energetic. It can also keep you satisfied while replacing higher-calorie drinks like soda and fruit juices.

Sneaking in sugar.

Controlling portions of pasta sauces, condiments, yogurt, granola bars, and cereals will keep calories in check, but it is the sugar that is the problem. Excess added sugar can cause you to crave more sugar, which can lead to eating the high-calorie dessert you don’t need.

9 Medicine Ball Exercises that Tone the Whole Body

Mon, 12 Sep 2022 14:08:37 GMT

New exercise gadgets come and go, but the medicine ball is a fitness tool that has been around for ages. Newer models come in a variety of weights and sizes with an easy-grip surface. Change up your strength training routine by using a medicine ball with these effective exercises.

Squat with Overhead Press

Stand with your feet hip-width apart. Hold the medicine ball with both hands close to your body, at shoulder level. Squat and bend your knees to a 90-degree angle.^† At the same time, push the medicine ball straight up overhead with your arms extended. Stand back up and return the ball to chest level.

Side Lunges with a Front Raise

Stand with feet together. Hold the ball in both hands with your arms extended down towards the floor. Step the right foot to the right and bend the right knee to 90 degrees.^† Your left foot should be flat on the floor with your left leg straight. As you lunge, raise the ball out in front of you at chest level with straight arms. Lower the ball back to the starting position and step the right foot back to the center. Repeat on the left side, alternating sides with each lunge.

Forward Scissor Lunges

Stand with feet hip-width apart. Step forward with your right foot into a forward lunge. Bend your right knee to a 90-degree angle and lower your left knee towards the floor as your left heel raises off the ground.^† Pass the medicine ball under your right knee from your left hand to your right hand. Return to the starting position. Lunge forward with your left leg and pass the ball under your left knee from your right arm to your left arm.

Chest Press

Lie on your back on the floor with your knees bent and your feet flat on the floor. Hold the ball over your chest and push the ball into the air until your arms are fully extended. Lower to the starting position and repeat.

Shoulder Chop

Stand with your feet shoulder-width apart. Hold the ball with both hands in the air over your right shoulder with your arms fully extended. Move the ball at a diagonal across your body and bend your left knee as you touch the ball to the floor on the outside of your left foot. Return to the starting position and complete all repetitions before switching to the other side.

Triceps Overhead Press

Hold the medicine ball in both hands straight up overhead with your arms fully extended. Keep your arms close to your ears and slowly bend your elbows to lower the ball behind your head. Once your elbows bend to slightly less than a 90-degree angle, press the ball back up to the starting position.

Scissor Crunches

Sit on the floor with knees bent and feet flat on the floor. Hold a small medicine ball with both hands, close to your chest. Keeping your upper back straight, slowly lower it towards the floor until you feel your abdominals engage. Hold this position and lift your right foot about 6 inches off the floor. Pass the ball under your right knee from your left hand to your right hand. Switch legs and pass the ball under the left knee back to the left hand.

Oblique Twists

Sit on the floor with knees bent and feet flat on the floor. Hold a small medicine ball with both hands, close to your chest. Keeping your upper back straight, slowly lower it towards the floor until you feel your abdominals engage. Hold the medicine out in front of you with both hands and your arms fully extended at chest level. Slowly rotate your torso to the right and move the ball to the right with straight, extended arms. Return to center and slowly rotate to the left.

Around the Core

Sit on the floor with knees bent and feet flat on the floor. Hold a small medicine ball with both hands, close to your chest. Keeping your upper back straight, slowly lower it towards the floor until you feel your abdominals engage. Move the ball to your right hand, and pass it behind your back to your left hand. Continue to pass the ball in the same direction around your torso to complete your full number of repetitions before switching directions.

^† When doing squats and lunges it's important to practice safe form to protect your knees. Sit your bottom back as you squat and lower your body straight down when lunging to ensure that your knees do not push forward past your toes.

Curry Chickpea and Lentil Stew

Fri, 09 Sep 2022 15:18:58 GMT

Healthy comfort food is the perfect solution for a dreary day. This stew is easy to make and it’s packed with complex carbohydrates, protein, and fiber. Pair it with sauteed greens or a fresh salad for a filling lunch or dinner.

Nutrition Facts

Serving Size ¹/₄ recipe

Amount Per Serving

378

Calories

% Daily Value*

13%

Total Fat 8.2g

16%Saturated Fat 3.3g

Trans Fat 0g

Cholesterol 0mg

15%

Sodium 356mg

20%

Total Carbohydrate 58.7g

55%

Dietary Fiber 15.4g

Sugars 10.6g

Protein 20.6g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 10 minutes

Cooking time: 15 minutes

Ingredients

1 tbsp olive oil
½ cup chopped onion
2 cloves garlic, minced
1 ½ tbsp curry powder
1 can (14.5 oz.) no salt added, diced tomatoes
1 cup dry green lentils, cooked according to package directions
1 can (14.5 oz.) no salt added chickpeas, rinsed and drained
¾ cup light coconut milk
½ tsp salt
¼ tsp ground black pepper
¼ tsp ground cayenne pepper (optional)

Directions

Heat the olive oil in a deep skillet or soup pot over medium-high. Add the onion and garlic. Cook until softened, about 5 minutes.
Stir in the curry powder, and cook for 1 minute more. Add the tomatoes and continue to cook for 1 to 2 more minutes.
Stir in the cooked lentils, chickpeas, and coconut milk. Reduce the heat to medium and cook until heated through, about 2 to 3 minutes.
Add the salt, black pepper, and cayenne pepper. Serve warm.

5 Reasons to Eat Breakfast

Wed, 07 Sep 2022 19:40:25 GMT

Lose weight.

Eating breakfast every morning is a common trait among people who have achieved weight loss and long-term maintenance. Research now shows that the size of your breakfast may have an impact on reaching your goals. One study found that women who ate a big breakfast (50% of their daily calories) lost more weight and inches around their waist than women eating the same number of total daily calories, but a big dinner. The big breakfast eaters also had a decrease in insulin, glucose, and triglyceride levels after their meals. This suggests that the eating pattern may be protective against diabetes, hypertension, and poor cardiovascular health.

Boost your nutrient intake.

Research shows that people who rarely eat breakfast consume fewer nutrients than regular breakfast eaters. Use the early morning to stock up on valuable nutrients that you may miss out on later in the day. For example, if a woman eats a ½ cup of oatmeal topped with a ½ cup of raspberries and 1 ounce of walnuts for breakfast, she will consume almost half of her recommended fiber intake for the day.

Decrease your risk of disease.

Regularly eating breakfast may have the power to protect your health. Research has found that those who skip breakfast were more insulin resistant (a risk factor for diabetes). One study also showed that men who skipped breakfast had a 27 percent greater risk for heart attack when compared to men who regularly ate breakfast. Additionally, common whole grain breakfast foods, like oatmeal, contain beneficial fiber that helps reduce blood cholesterol levels.

Feel fuller, longer.

A breakfast that is balanced in complex carbohydrates, protein, and healthy fat helps to reduce hunger throughout the day. This decreases the risk of overeating at later meals, helping you to better identify hunger cues and control your daily calorie intake.

Refuel from the fast.

When you wake up, your body is in a fasting state and it is ready for fuel. Eating healthy foods will help replenish your nutrient stores and boost your energy throughout the day. While it’s important to eat only when you are truly hungry, it is also important to realize that years of depriving yourself through dieting can lessen your sensitivity to hunger cues. If you routinely wake up without an appetite, but find you are starving later in the day, slowly incorporate breakfast. You may find your morning hunger returns and by fulfilling it you can better control your food intake.

Inexpensive Equipment for Home Exercise

Sun, 04 Sep 2022 21:45:11 GMT

You can have a great workout at home without any equipment, but sometimes a few inexpensive pieces can help you vary your exercises and increase intensity. These are five tools for your home gym with ideas for how to use them to improve your workout.

Stability Ball

According to the American Council on Exercise, crunches on a stability ball are ranked number three in the top 13 most effective abdominal exercises. It is also useful for toning more than your core. A stability ball can improve your form and increase the intensity of push-ups, wall-sits, leg raises, and stretches.

Jump Rope

Jump rope for only a few minutes and you will know why it is rated as a high-intensity activity that blasts calories. A 150-pound woman who jumps rope at a fast pace for just 5 minutes will burn 73 calories. A jump rope can also be used to intensify stretching. When stretching your calves and hamstrings, wrap the rope around the ball of your foot, grasp an end of the rope in each hand and gently pull back to increase the stretch along the back of your legs.

Medicine Ball

Using a medicine ball for resistance gives your hands and wrists a break from the stress caused by gripping dumbbells. They come in a variety of weights and sizes that allow you to pick the best fit for each exercise. Hold the medicine ball close to the body at chest height as you do squats, lunges, or crunches.

Step

You don’t have to do step aerobics to enjoy the benefits of having the step at home. A step can be used for incline push-ups, one-leg squats, and reverse lunges. It can also be used as a bench for chest press, triceps dips, and crunches. Increase the intensity of your cardio while using little space with step-ups or jump-ups.

Yoga Blocks

These lightweight blocks can be used for more than yoga. Place a block between your knees when doing abdominal exercises or double leg raises to keep proper alignment and tone the inner thighs. Pass the block from side to side when doing oblique twists or through your legs when doing scissor crunches.

Baked Fish Packets

Sat, 03 Sep 2022 03:17:05 GMT

Fish is a high-quality source of lean protein and heart-healthy fat. Baking fish in foil packets with flavorful fresh vegetables allows you to make a quick meal with easy clean-up. Pair it with a salad and a side of quinoa or brown rice for a balanced meal.

Nutrition Facts

Serving Size ¹/₄ recipe

Amount Per Serving

194

Calories

% Daily Value*

14%

Total Fat 9.3g

7%Saturated Fat 1.4g

Trans Fat 0g

17%

Cholesterol 50mg

Sodium 208mg

Total Carbohydrate 6.7g

Dietary Fiber 1g

Sugars 2.7g

Protein 21.8g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 10 minutes

Baking time: 20 minutes

Ingredients

4 white fish fillets (such as tilapia)
1 cup halved small cherry or grape tomatoes
1/3 cup finely diced green bell pepper
¼ cup minced sweet onion
2 cloves garlic, minced
2 tbsp olive oil
¼ tsp salt
¼ tsp ground black pepper

Directions

Preheat the oven to 425 degrees Fahrenheit.
Lay four 12x16-inch pieces of aluminum foil on a flat work surface. Place a piece of fish in the center of each piece of foil.
In a medium bowl, stir together the tomatoes, bell pepper, onion, garlic, olive oil, salt, and pepper. Top each piece of fish with an equal amount of vegetables.
To seal each packet, turn the piece of foil so that the 16-inch side is horizontal. Fold the right and left ends toward the center to meet each other. Roll the foil down two to three turns to seal the two sides. Grab each of the open ends and roll towards the center to create and seal the packet.
Place on a baking sheet and bake for 15 to 20 minutes, until the fish begins to flake and the vegetables are softened.

Top Fitness Trends that Will Make You Love Your Workout

Wed, 31 Aug 2022 20:16:46 GMT

Is exercise the last thing you want to do today? Maybe it is time to spice up your routine with shorter sessions or a new location. Incorporate these five fitness trends, and you will be back to loving your workouts in no time!

Shorter workouts

Few of us can commit to long sessions in the gym. Fortunately, research shows that shorter workouts can be just as effective. The catch is that you have to take the intensity up a notch. Recommendations for physical activity can be met through 20 to 60 minutes of vigorous exercise 3 days per week (American College of Sports Medicine). High-intensity interval training – exercise that alternates quick, intense bursts with short recovery periods — is one way to increase intensity while also adding variety to your routine.

Group personal training sessions

Hiring a personal trainer to guide and motivate you is beneficial, but regular sessions can get expensive. Many studios offer group sessions to help lower the costs. You can form a group of 3 to 4 people, divide the cost of the session, and your trainer will lead you through similar exercises together. This type of personal training saves you money, and it creates a network of exercise partners who share your goals.

Full body strength training moves

Full body exercises involve both your upper and lower body in the movements. Your body is challenged in new ways due to the balance required and the use of small and large muscle groups. Since more muscle groups are worked at once, you can do fewer exercises while still getting a full body workout. Try incorporating full-body moves like lunges with a bicep curl or burpees in your workouts.

Moving more all day long

Research shows that moving more throughout the day, in addition to regular workouts, is necessary to maintain health. Short exercise sessions keep you moving and can equal a full workout. During your workday, create a circuit routine by climbing the stairs, walking the hallways, and doing wall pushups. You can also invite coworkers to go on walking meetings.

Outdoor activities

Many exercise instructors are moving classes outdoors and that's a good thing. When compared to indoor exercise, studies show that exercising outdoors is associated with increased energy and decreased tension.

7 Hobbies That Keep You Fit

Mon, 29 Aug 2022 14:53:03 GMT

How you choose to spend your leisure time can make a big difference in your fitness level. These hobbies will keep you moving and get you excited about living a healthy lifestyle.

Outdoor Explorer

Hiking and camping are not activities for the couch potato. Carrying supplies, setting up camp, and exploring trails require at least a moderate level of fitness. The more challenging the hikes and the higher the elevation, the better shape you will need to be in. The calories you burn and the muscles you strengthen while exploring the outdoors will improve your physical health, but the mental break that nature provides will bring you back to your daily activities with a renewed spirit and a positive attitude.

Team Player

You don’t have to leave recreational sports behind as you get older. Adult leagues for softball, soccer, volleyball, basketball, rowing, skating, and more can be found in most communities. Start by checking out your local office of Parks and Recreation. Spending a few hours a week playing a sport you enjoy allows you to get in exercise without a structured session at the gym.

Gardener

Whether you tend to flowers, herbs, or vegetables, gardening keeps you active mentally and physically. Research from Jill Litt, Ph.D. of the University of Colorado found that people who participate in community gardening cultivate relationships with their neighbors, have a more positive outlook on health, and eat better. Research also estimates that gardeners engage in 30% more exercise than non-gardeners. From planting to harvest, the tasks involved boost the number of daily calories you burn.

Historian

An interest in history doesn’t mean you have to keep your nose in a book. Exploring historic monuments, visiting museums, and touring cities on foot are all ways to feed your passion while staying active.

Creative Cook

The desire to cook and enjoy delicious food does not have to guarantee weight gain. Healthy cooking classes can be found at local grocery stores, community centers, and universities. These classes will teach you how to use fresh fruits and vegetables, whole grains, and lean protein to create nutritious meals that you enjoy eating. Research shows that improving food and cooking skills may have a positive impact on food choices.

Volunteer

Active volunteering takes many forms. You can help out at a local charity fitness event, assist at clean-up days in your community, or work with youth. Anything that involves physical labor or recreational play will keep you moving and burn the calories needed for weight control.

Traveler

Traveling gives you a break from your normal routine which improves your attitude and renews motivation. It also provides plenty of opportunities to keep you active. Exploring parks, visiting tourist attractions, and browsing the local markets all contribute to active travel. If you are more adventurous, take things to the next level with hiking, rock climbing, or zipline tours.

A Fast and Effective 7-Minute Workout

Wed, 24 Aug 2022 18:10:35 GMT

Termed high-intensity circuit training (HICT), the 7-minute workout is similar to high-intensity interval training (HIIT), but it incorporates both cardio and strength training exercises. Research suggests that HICT provides a fast and efficient way to lose weight. Studies also indicate that it may target subcutaneous fat loss better than lengthy, steady-paced cardio or strength sessions. Improved insulin resistance and increased aerobic capacity are some of the many health benefits of regular HICT.

While HICT has been made popular as a 7-minute workout, researchers point out that for maximum health benefit, the circuits should be performed two to three times for a total of 14 to 21 minutes. HICT exercises are challenging, cause discomfort, and result in fatigue. This type of training is not for beginners. You will move quickly through exercises and this requires that you know safe exercise form to prevent injury.

Components of 7-minute HICT Workout

Targets all muscle groups with special emphasis on large muscles to increase intensity.
Easy to modify to increase or reduce intensity levels.
Uses what is available (benches, steps, walls).
Provides smooth transition from one exercise to the next.
Alternates between upper and lower body moves.
Alternates between exercises that increase heart rate and those that lower it.
Includes 9 to 12 exercises.
Includes 15 to 20 repetitions for each exercise.
Includes intervals lasting at least 30 seconds with 10 seconds to transition between exercises.

7-minute HICT Example Workout

HICT can be adjusted to include any of your favorite cardio or strength moves. Use this example to get started. Perform each exercise for 30 seconds and take no more than 10 seconds to transition between exercises.

High Knees - Run in place lifting your knees high towards your chest while holding your stomach muscles tight.

One Leg Plank - Get into a plank position on the floor on your elbows and toes. Elevate your right foot slightly off the floor, raising your leg and contracting your buttocks. Raise it for 15 seconds and then switch and raise your left leg.

Push-ups - Get into a push-up position on the floor with your hands a little wider than shoulder-width apart. You can perform the exercise on your toes or on your knees. Lower your chin to the ground, keeping your abs tight and your body in a straight line from head to heels (or knees). Push back up to the starting position.

Alternating Forward Lunges - Step your right foot forward and lower into a lunge position. Lower the left knee to the ground and bend the right knee, being sure that it doesn’t shift forward past your toes. Raise yourself back up, step back to the starting position. Repeat with your left leg.

Jump Squats - Stand with your feet hip-width apart. Lower into a squat (sit back and keep your knees behind your toes). Push yourself up with an explosive movement. Land and lower into a squat again to repeat.

Standing Side Crunches - Stand with your feet wider than your hips and lower into a squat or plié squat position. Place your left fingertips behind your left ear. Extend your right arm down your right side. Lean to the right and reach your hand towards your right ankle. Return to start. Crunch on the right side for 15 seconds and then switch to the left side.

Pike Push-ups - Get into downward dog position with your hands shoulder-width apart on the floor. Use your shoulders as you lower your head to the ground and push back up to a downward dog position.

Jump Rope - Quickly jump in place as you circle your forearms with your elbows tucked into your sides as if you were swinging a jump rope.

Side Lunges - Start with feet hip-width apart. Step your right leg out to the right and bend the right knee. Keep the left leg straight with the foot flat on the floor. Push off your right leg and return to the starting position. Switch legs and lunge to the left.

Side Plank - Lie on the floor on one side. Bring yourself onto your elbow and extend your legs in a straight line. Support your weight with your elbow and your stacked feet. Hold for 15 seconds and switch sides.

Jumping Jacks - Jump both legs out as you lift both arms into the air. Jump the feet back together as the arms come down. Repeat.

Wall Sit - Position yourself so that your back is against the wall. Lower until you are in a seated position and your knees are at a 90-degree angle with your legs supporting your weight. Hold the position for the full 30 seconds.

9 Ways to Move More at the Office

Mon, 22 Aug 2022 15:46:09 GMT

Sitting all day at work is associated with an increased risk for heart disease and diabetes. Even a daily workout won’t counteract the risk caused by occupational sitting. A study conducted by Steven Blair at the University of South Carolina found that men who sat for more than 23 hours per week had an increased risk of dying from heart disease even though many were regular exercisers.

These findings make it more important than ever to squeeze in activity throughout your day. Here are nine ways to get moving and reduce the risks to your health.

Wear comfortable shoes. No, this isn’t exactly exercise, but the more comfortable your shoes, the more likely you will be to move in them. At the very least, keep a pair of tennis shoes in your office.
Stand and walk while you read and talk. How many times a day are you talking on a cell phone or reading a paper report? Stand up while you read or talk. If you have the space, pace around your office. Every step counts!
Take the long way to the bathroom. Use the stairs to visit the bathroom on the floor above or below you. If the only bathroom is close by, take one lap around the interior of the building before going back to your seat.
Stretch every hour. Stand up at least once every hour. Stretch your arms over your head and breathe deeply. If standing isn’t an option, do seated stretching and extend your legs on the floor out in front of you. Gently bend over to touch your toes.
Use a standing or treadmill desk. Mix it up! Spend a few hours a day standing or even walking while you work.
Take 10 at lunch. Devote 10 minutes of your lunch break to activity. Climb the stairs, walk around the parking lot, or practice simple yoga poses in your office.
Schedule walking meetings. Group walks are a good way to hold professional meetings while also being active. If your office has sidewalks or walking trails nearby, encourage the group to walk together as you discuss issues and brainstorm solutions.
Workout during Zoom calls. If you find yourself on a Zoom call that needs your ears but not your active participation, get moving. Keep exercise bands or a yoga mat in your office. Stand up and perform a few light exercises as you listen to the conversation. Just don't forget to turn off your video first. :)
Try chair yoga. You can be more active without moving from your seat. Chair yoga is an easy way to promote balance and flexibility while getting the blood flowing.

8 Tips for Packing Healthy School Lunches

Tue, 16 Aug 2022 22:05:39 GMT

Create a lunch station.

Designate one space in your kitchen that will hold the items you need for packing lunches. Have enough sealable containers that allow you to prepare lunches at least two to three days in advance. Keep thermoses, forks, spoons, napkins, and lunch bags in this designated spot. This prevents wasted time searching for items, making lunch prep go quickly.

Schedule time on Sunday.

Packing healthy lunches takes time, but it is a task that is well worth the effort. Schedule one to two hours every Sunday to prepare healthy lunch foods for the week.

Chop fruit and vegetables and divide servings into sealable containers.
Bake granola bars or make granola.
Bake healthier cookies.
Roast chickpeas .
Prepare wraps.
Make pasta salad.
Cook a pot of healthy soup.

Scale down portions.

Children need fewer servings from each of the major food groups than adults, and they will often eat smaller portions to meet these needs. Pack only what they have time to eat during lunchtime and what they need to eat to feel full. Cut back on portions of salty snacks and desserts, and increase portions of fruits, vegetables, lean protein, and whole grains to improve lunchtime nutrition.

Reduce processed foods.

Packaged snacks like chips, cookies, crackers, and lunch kits are quick and easy, but they are also loaded with calories, sodium, unhealthy fats, and sugar. These foods will leave your child with little energy to focus in the afternoon. Fresh fruits and vegetables, low-sugar dried fruits, seeds, whole grain breads, lean meats, and beans will provide nutrients that support health and learning.

Keep it simple with one-container meals.

If you are stuck in a rut of sandwiches with chips or crackers, consider switching to healthy one-container meals. Healthy fried rice, soups, stews, cold whole wheat pasta, and grain salads, and taco salads are often reserved for dinner. Adding these foods to your lunch rotation allows you to cut out the unhealthy chips, crackers, deli meats, and condiments that are often served with sandwiches.

Pockets and wraps for variety.

Add variety to sandwiches by turning them into wraps or rolls. Layer vegetables, lean meats, beans, cheeses, and low-calorie sauces on whole wheat tortillas. Roll and cut into bite-size pieces. Layer ingredients inside two smaller tortillas and heat slightly to melt the cheese for a quesadilla. Stuff sandwich fillings inside whole wheat pita bread and cut into quarters.

Get creative with fruits and vegetables.

Make kabobs with a variety of chopped fresh fruits and vegetables. Fill a cored tomato with pasta salad or chicken salad. Make cucumber cups or boats and fill them with hummus. Creating fun ways to serve healthy foods makes nutritious eating more enjoyable.

Keep foods hot and cold.

Whether you send hot or cold foods to school, ensuring that the food stays at the appropriate temperature is important for preventing foodborne illness. Invest in high-quality ice packs, insulated lunch bags, and insulated thermoses. Freeze water bottles or 100 percent juice boxes to keep lunches cold. Ask if there is a refrigerator at school for storing lunches. Bacteria grows quickly in the Danger Zone, which is between 40 and 140 degrees Fahrenheit. Cold foods should be kept below this temperature range and hot foods above it.

Sources

U.S. Department of Agriculture — Food Safety Basics

6 Tips for Healthy Travel

Mon, 15 Aug 2022 15:43:26 GMT

Pack your snack bag

Don’t become a victim of airport food courts and gas station food. While healthier options are becoming more available, nothing beats having your own stash of snacks to turn to. Take along foods with complex carbohydrates, healthy fats, and lean protein that will keep you satisfied. Try roasted chickpeas, a healthy muffin, and some fruit.

Keep it light

Avoid packing more in your luggage than you can handle. Heavy shoulder bags and backpacks add stress to your back, neck, and shoulders which can leave you with aching muscles. Tugging on a large suitcase to get it out of the car or onto the airline scale puts you at risk for a pulled back muscle. When large, heavy bags are required, use correct lifting form and a cart to transport them.

Shoes are essential

Your reason for travel will likely dictate your wardrobe, but that doesn’t mean you can’t come equipped with athletic shoes. Always keep a pair in your carry-on and you won’t have any excuses for not taking a few laps around the airport during your layover.

Stay hydrated

Traveling well-hydrated is a challenge. No one wants to be running to the bathroom multiple times on a long trip, but the dehydrating effects of travel make it necessary to keep drinking. Determine your daily water requirement and stick with it, even when traveling. Also, keep your fluid intake up the day or two before to ensure you are well hydrated before your trip begins.

No stress-snacking

Long lines, crowded airports, and unexpected delays can make travel stressful, which can lead to emotional eating. The rule of “eat only when you are truly hungry” still applies on the road. When you feel stress building, take a second to close your laptop and set down your phone. Read a few pages of your novel or listen to a podcast, or grab a cup of soothing hot tea.

Easy exercise

It’s tempting to abandon your workouts, but exercise will make you feel better both mentally and physically. This doesn’t mean you have to stick to your normal program. Exercising when traveling may mean you have to reduce the time or intensity. Go for a two-mile jog around downtown instead of your usual four-miler. Join a walking tour of the city, or ask your hotel if they partner with fitness centers in the area that offer classes to guests.

4 Advantages and Disadvantages of Running

Wed, 10 Aug 2022 14:26:06 GMT

Running has been a popular form of exercise since the 1970s, but in recent years the number of people running and participating in road races has hit record levels. Running provides many health benefits, but that doesn’t mean it is a good fit for everyone. These advantages and disadvantages will help you decide if you should give running a try.

Health

Advantage: Improved fitness

Along with improving the condition of the heart and lungs, running is a weight-bearing physical activity that promotes bone health. Running can also reduce stress levels. Despite accusations that running may cause osteoarthritis of the knee, research has shown otherwise. One study that evaluated non-runners versus runners over a 21-year period found that non-runners were twice as likely to develop disabilities related to osteoarthritis as runners.

Disadvantage: Overuse injuries

Regardless of exercise type, doing too much too soon can result in injuries. However, Achilles tendinitis, plantar fasciitis, shin splints, stress fractures, and runner's knee are a few specific ailments often reported by runners. Training for long distances, ignoring rest days, and running through pain contributes to these injuries.

Healthy Weight

Advantage: Weight loss

Running is a high-intensity exercise that uses the larger muscle groups of the lower body resulting in high-calorie burn for weight loss. A 150-pound female who runs 3 miles in 30 minutes (6 miles per hour) will burn about 359 calories. When food intake does not cancel out this calorie deficit, moderate levels of running can result in weight loss.

Disadvantage: Weight gain

Surprisingly many people gain weight when they begin running, or when training for a long-distance event. Reasons for this weight gain may include an increase in muscle mass and increased glycogen in the muscle (which is stored with extra water). Additionally, as weekly mileage increases many people experience an increase in appetite. To satisfy this hunger, it is easy to eat and drink excess calories that lead to weight gain.

Self-esteem

Advantage: The thrill of accomplishment

Whether you finally make a full lap around the park, or you cross the finish line of your first half marathon, running brings a feeling of pride and accomplishment that is unique to other forms of exercise. It’s this feeling that often gets runners hooked into running more often, joining a running club, or aiming for long-distance races. This sense of accomplishment and boost in self-esteem can keep you motivated to stick with your exercise program.

Disadvantage: Peer pressure

Once you start running, you will begin to connect with other runners due to shared interests. You may be impressed by their dedication, and feel challenged to keep up. Invitations to run further or faster can be difficult to turn down, but when you don’t take things slowly and work at your own pace, you risk injury, burnout, and feelings of defeat.

Affordable exercise

Advantage: Low-cost activity

You only need a quality pair of athletic shoes to add running to your exercise program. By running outdoors in your neighborhood, at local parks, or on a school track, you can meet exercise recommendations without the cost of a treadmill or gym membership.

Disadvantage: Potential to get expensive

While high-tech gear is not required, there is plenty out there that can make running more enjoyable. GPS watches, compression sleeves, running hats, sports sunglasses, and special foods and drinks, all have the potential to make running more expensive. If you plan to compete in races regularly, registration fees also present a financial barrier. Most 5K races range from $15 to $30. Longer distance races, such as half marathons and full marathons, can cost anywhere from $50 to well over $150 for a single registration.

If you want to add running to your exercise routine, experts recommend these four steps for safety:

Wear quality running shoes that provide the support you need. (See Athletic Shoes: A Buying Guide.)
Choose softer surfaces whenever possible.
Don’t run through pain.
Include strength training workouts.

To ensure a safe start, get the okay from your doctor, and start slowly by integrating short segments of running into a walking program. Over time, increase the running segments and decrease your walking segments. Aim for shorter distances and complete in a 5K (3.1 miles) before taking on longer distance events.

18 Tips for Mindful Eating

Mon, 08 Aug 2022 15:24:32 GMT

Research suggests that mindful eating can help you lose weight and keep it off. Defined as being fully aware and present during a meal, mindful eating contributes to healthier food choices, slower eating, improved hunger signals, and enjoyment. There are many ways to incorporate more mindful eating into your day.

Change your menu.

Falling into a rut is easy. Trying new foods, cooking styles, and types of cuisine will make you more mindful of what you put in your mouth.

Take small bites.

Big bites contribute to eating too quickly. This prevents you from truly enjoying your food. Reduce the size of your bites by at least 1/3 and chew slowly to improve your focus at meal time.

Put down the fork.

Set down your fork at least every two to three bites. This pause will slow your eating and create a more mindful experience.

Use chopsticks.

Forks allow you to scoop up large portions of food, but chopsticks restrict how much you can hold in each bite. It takes practice, but as you learn, you will become more focused on the details (texture, taste, weight) of the food you are eating.

Stay focused.

Avoid being distracted by thoughts of dessert, your next meal, or the snack you plan to have later. If you find this difficult, start making your meals more interesting and flavorful. Incorporate new foods with fresh ingredients that you look forward to eating.

Stop negative thinking.

Classifying a food as good or bad and berating yourself for eating something unhealthy brings negative thinking to the table. Eating should be a pleasurable experience, not one that leaves you feeling guilty. Appreciate the positive aspects of your meal.

Use your table.

The car, couch, and desk create an environment for multi-tasking, removing the focus from your meal. Use your kitchen table when eating at home. Dress it up with a vase of flowers and placemats for an inviting place to relax while you enjoy healthy food.

Reflect on your food.

Take time to think about the food you are eating. Consider where the food came from, what it looks like on the plant or in the ground, and who grew it. This creates a sense of gratitude. Appreciation for your food is a key factor in mindful eating.

Take note.

As you chew, pay attention to the textures, temperature, flavor, and crunch of the food. You may discover new elements you haven’t noticed before, which can make your eating experience more enjoyable.

No need for speed.

Many of us are overscheduled and overworked, and we respond by rushing through task after task. Unfortunately, allowing mealtime to follow this pattern leads to overeating. It also reduces satisfaction and your ability to listen to hunger cues. Slow down, focus, and stop when you are full.

Make it a meal.

Eating from a bag or box makes it difficult to track serving sizes. Regardless of what you eat, grab a plate or bowl and sit down. Measure out portions of crackers, dips, cheeses, nuts, and seeds. Not only does this give you time to consider your food choices, but it will also keep you from going overboard on servings.

Take one bite.

Make an effort to take one bite of food at a time. Chew it slowly and swallow before picking up the fork and knife for the next. The taste, textures, and flavors will come to life — increasing how much you enjoy the meal.

Work for your food.

Serve peanuts and pistachios in the shell. Eat oranges and bananas that require peeling. Enjoy cherries and olives with the pits still intact. Removing the inedible portions during the meal will help you eat at a slower pace.

Sip your drink.

The liquids you drink during meals help to increase fullness. When you drink water or unsweetened tea, you can feel fuller without added calories. Additionally, stopping to sip a drink between bites slows your eating.

Stay in the present.

The television, laptop, and Smartphone take attention away from the food causing mindless eating. Give yourself a 20 to 30-minute break from the screen to focus only on your meal.

Serve a pretty plate.

Take the time and effort to set out your meal in a way that makes you appreciate its appearance. Use a pretty plate or bowl, and add garnishes like fresh herbs or lime slices. Enjoy both the look and taste of your healthy meals.

Assess your hunger level.

When eating out you have less control over serving sizes so it is important to take note of your hunger level. Before your meal, decide how much food will satisfy your hunger and take the rest home for a later meal.

Eat a meal alone.

You may have a family to feed or coworkers that insist you eat lunch together, but dining solo from time to time can help you return to mindful eating. Whether it is a 15-minute breakfast or a dinner alone, dine quietly by yourself and incorporate mindful eating practices.

Sources

6 Ways to Improve Health through Gardening

Wed, 03 Aug 2022 17:48:36 GMT

It is easy to consider gardening as only a hobby, but research shows it is an effective way to improve health. Whether you have a windowsill, a balcony, or a backyard, start growing to reap the following health benefits:

Teach children a new skill

An increasing number of schools are growing food and showing that a garden is a perfect classroom. Whether a child’s garden experiences are at home or at school, gardening promotes education in math and science. It teaches the life lessons of planning, patience, and pride in hard work. Garden-based nutrition programs also significantly increase the number of new fruits and vegetables tried by children.

Improve nutrition with antioxidants

Herbs are ideal for new gardeners and for those with limited space. All you need are a few pots and a window. The herbs you grow will add delicious flavor to your foods, and decrease the need for added fat and salt in your cooking. Herbs are rich in antioxidants that protect against cancers and heart disease. The highest concentrations of antioxidants are found in oregano, followed by dill, garden thyme, rosemary, and peppermint.

Support an active, engaged community

Whether it is an alleyway in the middle of a city, a rooftop, or a shared lot in a suburban neighborhood, community gardens bring people together. Research conducted by Jill Litt, Ph.D. from the University of Colorado found that people who participate in community gardening cultivate relationships with their neighbors, have a more positive outlook on health, and eat better. Over 50% of the gardeners met national recommendations for fruit and vegetable intake, versus 25% of non-gardeners.

Increase your physical activity

Gardening is a way to meet daily physical activity recommendations. According to Dr. Litt’s research, gardeners report an average of 12 hours of physical activity a week. That’s about 30% more exercise than reported by non-gardeners. Kansas State researchers found that gardening is one way older adults can meet recommendations for moderate physical activity, while also reaping other physical benefits such as improved hand strength. Gardening provides both cardiovascular activity and strength training. Some of these activities are weight-bearing and protective against osteoporosis.

Cook your own food

Whether your garden produces a basket of tomatoes and peppers or a handful of fresh herbs, you will need to turn those fresh foods into healthy meals. This can be as simple as drizzling sliced tomato and basil leaves with olive oil, or as complex as making your own marinara. Cooking your own food is the best way to control what you eat. As the produce pours in, you will seek creative ways to use it. This will expand your culinary knowledge, improve self-confidence in the kitchen, support mental health through learning new skills and increase your intake of nutritious foods.

Improve financial health and reduce spending

Growing your own food reduces your costs all year long. Once you provide the initial investment of time and money for plants, the benefit of the food produced will quickly outweigh the small cost. For example, the average cost of a beefsteak tomato plant is about $5. According to Iowa State University Extension, under the right conditions and care, a single tomato plant can produce as much as 8 to 10 lbs of tomatoes. That is a small cost for a significant reward. And when you preserve extra tomatoes by freezing or canning, you will extend your family’s food savings throughout the year.

5 Reasons to Include High Intensity Interval Training

Mon, 01 Aug 2022 15:01:00 GMT

High-Intensity Interval Training (HIIT) is a workout that alternates vigorous cardio intervals with periods of lower intensity exercise. According to the American Council on Exercise, high-intensity intervals last anywhere from 30 seconds to three minutes while rest intervals are the same length or longer. Research shows that HIIT workouts are effective for improving aerobic and anaerobic fitness, improving insulin resistance, and decreasing belly and subcutaneous fat. In addition to the valuable health benefits, here are five more reasons to try HIIT.

You are short on time.

HIIT workouts are appealing because they are short duration making it easy to fit one into a busy schedule. If you push yourself towards a Rated Perceived Exertion (RPE) of 17 to 19 during the high-intensity intervals (about 80 to 95 percent of your maximum aerobic capacity), you can get an effective workout in only 15 to 20 minutes.

You need a challenge.

HIIT is ideal for taking your fitness to the next level. This type of exercise pushes you hard and then allows you to recover slightly before pushing hard again. While other cardio workouts may increase your heart rate, HIIT tests what you are capable of both mentally and physically.

Your weight loss has stalled.

Weight loss plateaus are unavoidable. When you hit one, your body needs a break from your exercise routine to boost calorie burn. Even though the rest periods allow you to catch your breath, the high-intensity sessions help to increase your energy expenditure (calories you burn) for the entire workout. If you are stuck in a rut of 45-60 minute cardio sessions, incorporating HIIT one or two days a week may be just what you need to break through your plateau.

You have limited space.

HIIT is often associated with sprints and stair climbing, but you can easily put together an intense workout in your living room. Jump squats, mountain climbers, jump rope, high knees, and boxing combos can serve as your high-intensity moves, followed by rest periods of marching or easy jogging in place. The key is to move quickly while incorporating higher impact movements to elevate your heart rate.

You need an inexpensive workout.

While HIIT can be done on treadmills and stationary bicycles, a watch with a timer and quality athletic shoes are all you need. Parks, trails, pools, and lakes can serve as venues for HIIT. Sprints, hill climbs, running stairs, fast swimming, and water jogging are all options for high-intensity intervals.

Sources

American Council on Exercise ? High Intensity Interval Training

Sweet Potato Breakfast Bowl

Fri, 29 Jul 2022 22:35:07 GMT

Start your morning right with lots of protein, fiber, and vitamins. This bowl is loaded with healthy ingredients that will keep you full of energy throughout your busy morning. To save time, cook the ingredients the night before and store them in separate containers in the refrigerator. The next morning they will be ready to quickly combine and reheat.

Nutrition Facts

Serving Size ¹/₄ recipe

Amount Per Serving

324

Calories

% Daily Value*

Total Fat 2.2g

2%Saturated Fat 0.3g

Trans Fat 0g

Cholesterol 0mg

19%

Sodium 438mg

20%

Total Carbohydrate 59.3g

40%

Dietary Fiber 11.1g

Sugars 14.8g

Protein 17.5g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 10 minutes

Cooking time: 20 minutes

Ingredients

4 small sweet potatoes
½ tbsp olive oil
½ cup diced onion
1 green bell pepper, diced
1 (15 oz.) can of low-sodium black beans, rinsed and drained
¼ tsp chili powder
¼ tsp salt
1/8 tsp ground black pepper
4 large whole eggs or 8 egg whites
1 tsp lime juice

Optional toppings: chopped cilantro, pickled jalapenos, salsa, Greek yogurt, or sour cream

Directions

Pierce the flesh of the sweet potatoes in a few places with a fork. Microwave until tender according to the manufacturer’s instructions, about 10 minutes on high. Set aside to cool.
While the potatoes cook, heat the olive oil in a medium skillet over medium-high. Add the onion and cook for 2 minutes. Add the bell pepper and cook for 4 more minutes, until the vegetables soften.
Add the black beans and cook for 1 more minute, until heated through. Stir in the chili powder, 1/8 teaspoon of the salt, and all of the black pepper. Turn the heat to low and keep warm.
Whisk the eggs together in a medium bowl. Preheat a non-stick skillet over medium. Add the eggs and scramble until cooked, about 3 minutes.
Slit the sweet potatoes and transfer the flesh to a medium bowl. Add the lime juice and the remaining 1/8 tsp salt. Mash and stir the ingredients together.
To assemble, divide the sweet potatoes, black beans, and eggs into 4 portions. Add a portion of each to 4 serving bowls. Add optional toppings if desired and serve.

6 Things to Know About High Protein - Low Carb Diets

Wed, 27 Jul 2022 02:42:01 GMT

There are many forms of high-protein, low-carbohydrate diets. Some are prescribed by doctors to control conditions such as diabetes. Others put you at risk for nutrient deficiencies. It’s important to define what the eating plan entails to determine if it will benefit your long-term health — beyond a quick fix for weight loss. Here are a few things to think about before cutting out carbs.

Carbohydrates do not "make you fat." Carbohydrates are macronutrients and the primary energy source for the body. Eating carbohydrates does not directly result in weight gain — although a diet high in refined carbohydrates (sugar, white flour, processed grains) is likely to be high in calories. Large portions and excess calories are the culprits when it comes to weight gain, not carbohydrates.
High protein diets may stress the kidneys. The byproducts produced when kidneys break down protein can be harmful when concentrations becomes too high in the bloodstream. That being said, in a study by the Indiana University School of Medicine, researchers found that after two years of eating a high protein, low carb diet no harm to kidney function was detected in healthy obese patients when compared to those eating a standard low-fat diet. But even researchers caution that those involved had no evidence of chronic kidney disease or other illness before adopting this eating style. High protein diets are strongly discouraged for anyone with reduced kidney function.
High protein diets can be high in saturated fat. High protein diets that rely on animal products for increased protein can increase saturated fat intake. The American Heart Association advises limiting saturated fat intake to less than seven percent of total calories per day to reduce the risk for heart disease. When increasing protein, it’s important to include plant-based sources. Beans, nuts, and seeds provide protein along with healthy fat, fiber, and important vitamins and minerals.
High protein diets may affect bone health. Research shows that high protein diets, especially those high in meat products, can increase acid levels in the body. In high acid conditions, calcium from the bone breaks down to help neutralize the acid which weakens the bones over time. This is especially concerning for postmenopausal women who may already be experiencing accelerated bone loss due to drops in estrogen levels.
Low carbohydrate diets can be low in micronutrients. When restricting carbohydrate intake so much that it reduces or eliminates your intake of fruits, vegetables, and whole grains, you are at an increased risk for nutrient deficiencies. These foods contain valuable vitamins and minerals necessary for health. They also contain unique phytonutrients that cannot be found from other sources (including supplements).
Low carbohydrate diets can be low in fiber. Fruits, vegetables, legumes, and whole grains are the best sources for fiber. Fiber improves digestive health, lowers blood cholesterol, and helps to control blood sugar. Cutting out foods rich in fiber causes you to miss out on these healthy benefits. Recommended fiber intake is about 25 grams per day. It is nearly impossible to consume this amount of fiber when cutting out these naturally fiber-rich foods.

Sources

3 Things to Know About Muscle Fiber Type and Exercise

Mon, 25 Jul 2022 16:09:47 GMT

There are two main groups of muscle fibers — slow-twitch (Type I, aerobic) and fast-twitch (Type II, anaerobic). Slow-twitch muscle fibers are efficient at using oxygen to produce energy for endurance activities (e.g., distance running). Fast-twitch fibers support short bursts of strength or speed (e.g., sprinting) and fatigue much faster than slow-twitch fibers.

Genetics determine your fiber type.

The average person is born with 50% slow-twitch fibers and 50% fast-twitch fibers, but the specific ratio for each individual is determined by genetics. Additionally, some muscles contain more of one type due to their role in body movement. For example, the muscles of the core, which are responsible for holding you upright and maintaining posture, are largely made up of slow-twitch fibers making them resistant to fatigue.

Training may do little to change your fiber type.

Your prominent muscle fiber type can predict how well you perform in endurance versus anaerobic activities. Research is mixed regarding how much fiber type can be changed through training to improve performance. Many muscle fibers show characteristics of both slow-twitch and fast-twitch (often called hybrid fibers). It appears that these hybrid fibers can be trained to favor either fast-twitch or slow-twitch, but a fiber changing completely from one type to another is not likely. Elite athletes have as much as 80% of one fiber type, but it's difficult to assess how much of this is due to training as opposed to genetic makeup.

Fiber type changes with age.

Age-related muscle loss becomes evident around the age of 50. Research shows that slow-twitch fibers are more resistant to this decline, and decreases often do not occur until the age of 60. Regular resistance training increases strength and grows both types of muscle fibers, which helps to combat age-related muscle loss.

Don't be overly concerned with muscle fiber type when selecting an activity. A 50/50 mix of muscle fibers is a good thing because it allows you to perform a variety of activities well, increasing your enjoyment. Choosing an activity that you enjoy remains the key to sticking with an exercise program.

Sources

American Council on Exercise - A Step-by-step Approach to Helping Your Clients Successfully Lose Weight and Tone Up

Jicama Melon Salad with Honey-Lime Dressing

Fri, 22 Jul 2022 15:12:16 GMT

Jicama is a starchy root vegetable that adds a unique crunch to fresh salads. Low in calories and rich in vitamin C, jicama’s mild flavor pairs well with sweet or savory ingredients.

Tips for the cook: Any type of melon can be used in this salad. Try a combination of cantaloupe, honeydew, and watermelon for a colorful presentation.

Nutrition Facts

Serving Size ¹/₂ recipe

Amount Per Serving

Calories

% Daily Value*

Total Fat 0.1g

0%Saturated Fat 0g

Trans Fat 0g

Cholesterol 0mg

Sodium 38mg

Total Carbohydrate 8g

Dietary Fiber 1.7g

Sugars 5.5g

Protein 0.6g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 5 servings

Preparation time: 15 minutes

Ingredients

1 1/2 cups cantaloupe, cubed
1 cup jicama, diced
1 tsp chopped fresh mint
Juice of 1 lime
1 tsp honey
Pinch of salt

Directions

In a medium-size bowl, stir together the melon, jicama, and mint.
In a small dish, whisk together the lime juice, honey, and salt. Pour the dressing over the melon and jicama, and toss to coat. Serve immediately or refrigerate for up to 24 hours.

Benefits of Weight Training for Weight Loss

Wed, 20 Jul 2022 18:59:36 GMT

Minimize muscle loss.

For many people, a desire for weight loss has resulted in extreme measures. A drastic reduction in calories can cause a loss of lean muscle mass, but regular strength training helps to repair this damage. When you include strength training while consuming a healthy amount of calories and protein, you can build muscle mass and reduce further muscle loss.

Boost fat loss.

Studies conducted by strength training expert, Wayne Westcott, PhD., show that women who performed strength training exercises two to three times per week for eight weeks gained 1.75 pounds of muscle and lost 3.5 pounds of fat.

The stronger you are, the more you can do.

The stronger you are, the more efficiently you can perform everyday activities. Improved strength also allows you to work harder during workouts, which results in more total calories burned for weight loss.

The truths and myths of boosting metabolism.

The extra calories burned from increasing muscle aren’t as high as once believed, but the boost is still worth the effort. It was once thought that each pound of muscle burned up to 50 extra calories per day. While it is still a topic of debate, many researchers believe that a pound of muscle actually burns somewhere between 7 to 15 extra calories per day. It’s estimated that a pound of fat burns 2 to 3 calories.

According to the American Council on Exercise, most individuals gain 3 to 5 pounds of muscle after 3 to 4 months of strength training. Let’s say you replace 3 pounds of fat with 3 pounds of muscle. Using the estimate that 1 pound of muscle burns 10 calories and 1 pound of fat burns 3 calories, you will burn 21 extra calories a day. In a year, this results in losing over 2 pounds. While this is a small number, considering the many benefits of weight training, this added bonus certainly doesn’t hurt.

Health Benefits vs. Risks of Exercise

Mon, 18 Jul 2022 18:41:19 GMT

Exercise can help you reach your fitness goals, but if overdone, it can also cause physical problems. Learn how to enjoy the health benefits of exercise while also staying safe.

Disease Risk

Regular exercise has a positive effect on many of the body’s systems and can reduce the risk of chronic disease.

Regular exercise can:

Decrease the risk of type II diabetes by improving insulin sensitivity.
Reduce triglyceride levels and increase good (HDL) cholesterol levels.
Reduce the risk of heart disease by lowering resting blood pressure.

Studies suggest that people who engage in moderate exercise 5 times per week are 50 times less likely to suffer a cardiac event.

When paired with a decrease in body weight, regular exercise can also play a part in decreasing total cholesterol and bad (LDL) cholesterol.

Muscles and Bones

Research shows that adults lose one to two percent of muscle mass starting at age 50. This loss results in a reduced metabolic rate. Regular exercise, specifically strength training, helps to slow this loss by building muscle.

Weight-bearing physical activity (such as jogging, tennis, and strength training) provides the impact necessary to stimulate bone growth and improve bone health, which reduces the risk for fractures later in life.

Mental Wellbeing

Research has shown that both cardiovascular exercise and resistance training are equally effective at protecting against depression. Cardio is also linked to reduced anxiety. Other benefits include an improved ability to manage stress and improved sleep patterns.

Moderate vs. Vigorous

Experts recommend maintaining moderate intensity activity for at least 30 min, 5 times or more per week OR maintaining vigorous intensity activity for at least 20 min, 3 times or more per week. Moderate-intensity activities include brisk walking, recreational swimming, or bicycling. Vigorous activities are more intense (such as bicycling uphill or running). Use the "talk test" to determine your intensity level. If you can carry on a conversation while active, but you are working too hard to sing, then you are at a moderate intensity. If you are out of breath, you have moved into vigorous exercise.

How Much Is Too Much

The correct amount of exercise depends on your current fitness level. If you are sedentary, you can improve your health by adding even small amounts of exercise. However, the health benefits are gained in a linear-type progression, up to a state of moderate fitness. Beyond this point, health gains slow and they can eventually drop off due to over-training (refer to Figure 1).

This shouldn’t discourage you from incorporating more vigorous exercise when you are ready. It simply stresses the importance of starting at an exercise duration and intensity that is right for you. As your strength and endurance build, you can begin to challenge yourself with vigorous exercise.

People who jump into activities that are beyond their fitness levels (Weekend Warriors) greatly increase their risks of physical injury.

Don’t let these risks prevent you from starting a program. About 90 percent of heart attacks occur in a resting state, not during exercise. By selecting activities that match your current fitness level and by planning regular workouts, you can reap the benefits while reducing most risks associated with exercise.

Chocolate Strawberry Peanut Protein Shake

Fri, 15 Jul 2022 11:26:12 GMT

Protein-rich peanut flour has a light, airy texture that blends well into shakes, cereals, and yogurt. It boosts the nutritional value of your breakfast while adding a pleasant nutty flavor. Peanut flour comes in dark and light roasts with differing fat contents. This recipe uses peanut flour that is lightly roasted and 28 percent fat, but any variety can be substituted.

Nutrition Facts

Serving Size 1 shake

Amount Per Serving

300

Calories

% Daily Value*

12%

Total Fat 7.6g

8%Saturated Fat 1.5g

Trans Fat 0g

Cholesterol 12mg

Sodium 126mg

15%

Total Carbohydrate 44.7g

27%

Dietary Fiber 7.6g

Sugars 27.8g

Protein 15.6g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 1 shake

Preparation time: 10 minutes

Ingredients

1 cup frozen strawberries
1 cup low-fat dairy, soy, or almond milk
2 tbsp unsweetened cocoa powder
2 tbsp peanut flour
1 tsp honey

Directions

Add all ingredients to a blender. Puree until smooth, about 30 seconds. Serve right away.

5 Health Benefits of Water Exercise

Wed, 13 Jul 2022 15:09:47 GMT

Easy On the Joints

When you are waist deep in the water, the body carries only 50 percent of your body weight. When the water is chest level, only 25 to 35 percent of your body weight is carried. Whether you are swimming laps or taking a deep-end aquatics class, water exercise gives your joints a break from the pounding that is common with other activities such as running, tennis, or kickboxing. It has also been shown to increase the use of joints and reduce joint pain in those with osteoarthritis.

Strength and Flexibility

Moving your body through the water, especially when swimming, requires that many joints extend through their full range of motion, improving flexibility. Water also provides about twelve times the resistance of air — making it a challenging, yet gentle, way to improve strength.

Cross-training

During water exercise, the body is challenged to work much differently than when exercising on land, which makes it ideal for cross-training. When swimming, you challenge the respiratory system because you must gain better control of your breathing pattern (particularly as your breathing rate increases). Your muscles are also challenged in new ways as you move your limbs to stay afloat.

Beginners to Advanced

Beginning an exercise program for the first time or restarting after a long break can be intimidating. Water exercise provides a way to ease back into fitness while reducing stress on the knees and ankles. Your heart rate will stay elevated as you keep the body in motion to stay above water. Working in speed intervals and increasing the length of your exercise session will keep you challenged as you build your fitness level.

Weight Loss

In a 30-minute workout, a 150-pound person will burn 359 calories doing the breaststroke, and 279 calories with either moderate-paced freestyle swimming or water jogging. Despite the calories burned, many research studies show that people who swim are at risk of gaining weight. This is because water exercise can increase appetite. The increase in hunger is attributed to the drop in body temperature that occurs during water exercise. Track your calorie intake to be sure you don’t eat more calories than your body needs to lose weight.

Sources

Centers for Disease Control and Prevention - Health Benefits of Water-based Exercise

Visceral vs. Subcutaneous Fat

Wed, 13 Jul 2022 15:09:24 GMT

While excess weight can have negative impacts on your health, research shows that where your body stores fat may be a better indicator of your overall disease risk.

Types of Body Fat

Visceral fat: This is fat stored around vital organs such as the heart, liver, and pancreas. Visceral fat is not visible and it is possible for individuals who appear thin to carry this type of fat.

Subcutaneous fat: The visible fat that is stored just under the skin. This is the type of fat assessed with skinfold calipers when estimating body fat percentage.

Visceral Fat and Health

Research shows that visceral fat is linked to insulin resistance and increased production of LDL (bad) cholesterol and triglycerides, increasing the risk of heart disease and diabetes. Belly fat is a mix of both visceral and subcutaneous fat, which is why carrying weight around the middle of the body (apple body shape) puts you at increased health risk. While maintaining a healthy weight is important, carrying weight around the hips and thighs (pear body shape) is less of a health concern because these stores are thought to be the less dangerous subcutaneous fat.

Monitoring Visceral Fat

An accurate measure of visceral fat is not possible without expensive medical testing with a CT scan or MRI, but a simple waist circumference measure provides an indirect assessment. Women with a waist circumference of 35 inches (88 centimeters) or greater and men with a waist circumference of 40 inches (102 centimeters) or greater are at increased risk for chronic disease. The waist-to-hip ratio is another common measurement used to assess abdominal fat. Men should aim for a ratio of less than 1.0 and women should aim for a ratio under 0.8.

Reducing Visceral Fat

While weight loss helps you reduce fat all over the body, exercise appears to target and decrease visceral fat. If you aren’t exercising as part of your weight loss plan, it is time to start. Even if you are not overweight, exercise keeps you metabolically fit and reduces hidden visceral fat. Aim for at least 150 minutes of exercise each week.

How to Rate Exercise Intensity

Wed, 06 Jul 2022 16:38:58 GMT

Experts recommend getting at least 150 minutes of moderate-intensity exercise each week for improved health. It is easy to count minutes, but how do you determine your intensity? Using the rate of perceived exertion scale or the simple talk test will help ensure you reach moderate intensity without the need for high-tech gadgets.

Rate of Perceived Exertion

The Borg Scale of Perceived Exertion assesses intensity through a rating of how hard you are working (Rate of Perceived Exertion — RPE). With this scale, you assign a number to describe how you feel during exercise, based on factors such as fatigue, breathing rate, effort, and discomfort.

Scale of 6 to 20: 6 is a rating of rest and 20 is a rating of very, very hard. A rating of 12 to 14 is considered moderate intensity.

Use the RPE scale at different points throughout your workout to determine if you need to push harder or ease up. Remember that you should rate yourself based on how you feel, not on how hard you think you should be working, nor by comparing yourself to others. Depending on one's fitness level, the same activity can be perceived as an 8 for one person and a 14 for another.

Talk Test

Research confirms that the talk test is an effective method for determining your exercise intensity.

Low intensity: You can easily carry on a conversation during exercise without having to pause to catch your breath.
Moderate intensity: You can talk, but you are breathing more heavily and you need to take occasional breaks to catch your breath. The Centers for Disease Control and Prevention describe this as being able to talk, but not sing, during your workout.
Vigorous intensity: You can speak no more than a few words during your workout due to rapid breathing and an elevated heart rate.

Sources

Centers for Disease Control and Prevention - Measuring Physical Activity Intensity

Low Energy Density Foods for Weight Loss

Wed, 06 Jul 2022 16:38:12 GMT

There is no need to feel deprived or hungry when you are trying to lose weight. Understanding more about the energy density of the foods you eat will help you reach your goals while feeling full and satisfied.

What does energy density mean?

The energy provided by food is measured in calories. A food's energy density is the number of calories per gram. This can be calculated using the following equation:

Energy Density = calories per serving / weight of serving in grams

A food with a lower energy density has fewer calories per gram. As a general rule, foods with more water content and fiber have low energy densities, because these two components add weight without excess calories. The Centers for Disease Control and Prevention provides a good example of this concept. One and a half fresh oranges has about 100 calories, and three pretzel rods also have 100 calories. The oranges weigh 200 grams and the pretzels weigh 25 grams, so the oranges have a lower energy density than the pretzels.

How does energy density affect weight loss?

Consuming low energy density foods is a strategy to feel full while reducing calories for weight loss. Research shows that we consume about the same weight of food each day, but not the same amount of calories. You can lower your calorie intake without reducing the weight of the food you eat. Studies show that people can lose weight without feeling deprived if foods with lower energy density are used.

One study reported that subjects who were given a low energy density salad before a meal consumed fewer calories at the meal, but reported feeling as full as those who ate no salad or who ate a higher energy density salad.

Do I need to track energy density?

Tracking calories is one way of keeping energy density in check. Knowing that foods with more water and fiber are less energy dense is the first step to making smart choices. There is no need to calculate energy density for every food. Simply increase low energy density foods (fruits and vegetables) and decrease high energy density foods (fast food, processed snack foods, baked goods).

The equation becomes helpful when you are trying to choose between foods that both offer nutritional benefits. For example, raisins and grapes fit into a healthy diet, but fresh grapes are less energy dense than raisins.

What is the difference between energy density and nutrient density?

Nutrient density refers to the amount of macronutrients, vitamins, and minerals in a food. Regardless of weight goals, nutrient-dense foods are important for health. Fortunately, most foods with a low energy density have a high nutrient density, but it is important to think about your food choices. For example, celery has a low energy density, and you can eat a lot for very few calories. Unfortunately, celery does not provide many of the nutrients the body needs for health. Choosing a variety of fruits, vegetables, beans, and low-fat dairy supports a low energy density diet while also being nutrient dense.

Tips for lowering energy density.

Mix vegetables into your favorite soups, stews, and casseroles to lower the energy density of the whole dish. Try using shredded summer squash, diced carrots, tomatoes, and dark leafy greens.
Swap crackers, pretzels, and chips with carrot sticks and bell pepper strips to serve with your favorite bean dip.
Take fruit and vegetables with you for snacks. This will help you avoid the temptation of turning to the vending machine for processed foods when hunger hits.
Choose fresh fruits over dried options. Both have fiber, but the water content of the fresh varieties lowers the energy density.

Sources

4 Tips for Becoming a Healthy Vegetarian

Tue, 28 Jun 2022 20:32:26 GMT

Research supports that a plant-based diet is beneficial to health, but cutting out animal products won’t suddenly make a poor diet nutritious. Whether you are interested in becoming a healthy vegetarian or simply want to improve your eating habits, follow these nutrition tips.

Take a test run.

There are many versions of a plant-based diet.

Lacto-vegetarians eat dairy products, but not meat, fish, or eggs.
Lacto-ovo-vegetarians eat eggs and dairy, but not meat or fish.
Ovo-vegetarians include eggs, but not dairy, meat, or fish.
Vegans consume no animal products of any kind.
Flexitarians eat a plant-based diet, but occasionally include meat and other animal products.

Don’t attempt to make all of your dietary changes overnight. Try a new way of eating for a few weeks, and assess how you feel. You might decide you want to include dairy or eggs, or that you want to eliminate animal products altogether.

Pay attention to nutrient intake.

The Academy of Nutrition and Dietetics supports that well-planned vegetarian and vegan diets are healthy and nutritionally adequate. However, when reducing animal products, it’s important to find new sources for the nutrients that you previously obtained from these foods. Here are a few of the specific nutrients that need special attention.

Protein: It is easy to get the protein you need from vegetarian sources, but not if you switch from meat to all fruits and vegetables. Eat protein-rich plant foods such as beans, quinoa, nuts, or seeds regularly.

Iron: Plant-based iron is not as well-absorbed by the body as iron from animal sources. Like protein, a vegetarian diet can provide plenty of iron, but increasing overall iron intake and consuming adequate vitamin C (which helps with iron absorption) are important. (See Eating to Increase Iron Absorption)

Vitamin B12: Vitamin B12 is found in animal products such as fish, shellfish, meat, eggs, and dairy. There are no plant sources that contain an adequate amount of the active form of this vitamin. If you still eat eggs, dairy, or fish, a vitamin B12 deficiency may not be a concern. However, if you eliminate all animal products from your diet, talk to your healthcare provider about this vitamin. Despite many circulating myths, vitamin B12 is essential, and because folate can mask a vitamin B12 deficiency, you may need a supplement.

Omega-3 Fatty Acids: Plant sources of omega-3 fatty acids, such as pumpkin seeds, kale, spinach, and Brussels sprouts, provide short-chain ALA which must be converted to longer chain EPA and DHA to be used by the body. Unfortunately, this conversion rate is low. Plant foods are still considered a beneficial source of omega-3s, but if you do not eat a variety of vegetables or cold-water, fatty fish (rich in EPA and DHA), an algae supplement (a plant-based source of DHA) will help you boost your intake. (See 5 Things to Know About Omega-3 Fatty Acids)

Choose minimally processed foods.

Foods marketed as "vegetarian" can be found all over the grocery store. Take a closer look, and you will see that some of these highly-processed foods are also full of sodium, fat, and sugar. There is no need to rely on these foods when eating a plant-based diet. Whether you eat meat or eliminate it, your health will benefit from eating more nutritious, minimally processed, and fresh foods. Seek out beans, legumes, nuts, seeds, tofu, whole grains, fruits, and vegetables to make up the bulk of your food intake.

Learn new cooking techniques.

Despite the delicious plant-based recipes and menu items that are now available, many people still equate vegetarian to unappetizing. Consider signing up for a vegetarian cooking class or purchase a vegetarian cookbook. Once you learn how to prepare grain salads, mushrooms, tofu, beans, and leafy greens you will enjoy vegetarian eating much more. The knowledge you gain will also allow you to add variety to your diet, ensuring that you get the nutrients your body needs.

Sources

Recommended Daily Water Intake

Mon, 27 Jun 2022 15:28:14 GMT

Suggested fluid intake is often used interchangeably with suggested water intake, but fluid requirements are met through both foods and drinks. In fact, food typically provides roughly 20% of your fluid needs.

There are many methods for calculating daily fluid requirements. One simple equation for adults is 0.5 fluid ounces per pound of body weight per day.

0.5 fl oz x Body Weight in lbs. = Daily Fluid Requirement in fl oz ^†

Example

If you weigh 150 pounds, multiply 150 by 0.5 to estimate your daily fluid needs.
150 lbs x 0.5 = 75 fl oz of fluid

If you assume that food provides 20% of your fluid needs, you can multiply your daily fluid requirement by 0.8 to get an estimate of how much water you need to drink per day.

Example

75 fl oz x 0.8 = 60 fl oz of water

As you calculate your daily fluid requirements, you will likely find that the number is close to the common recommendation of 64 - 96 fl oz per day. Keep in mind that fluid requirements increase under extreme conditions such as exercise in hot and humid weather and during illness.

^† If you are significantly overweight, this equation may overestimate your fluid needs.

Additional Resources

Mayo Clinic: Water: How much should you drink every day?

Lemon-Tahini Grilled Vegetable Kabobs

Fri, 24 Jun 2022 16:50:29 GMT

Lighten up the meal at your next cookout with these vegetable kabobs. In this recipe, a dressing made with lemon, tahini, and cilantro coats the juicy vegetables for a refreshing kick of flavor.

Tip for the cook: Mushrooms, peppers, onions, and tomatoes are used here, but experiment with what you have available. Eggplant and summer squash are other vegetables that hold up well on the grill.

Nutrition Facts

Serving Size 1 kabob

Amount Per Serving

Calories

% Daily Value*

Total Fat 4.3g

2%Saturated Fat 0.5g

Trans Fat 0g

Cholesterol 0mg

Sodium 139mg

Total Carbohydrate 9.2g

Dietary Fiber 2.1g

Sugars 4.7g

Protein 3.1g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 6 kabobs

Preparation time: 20 minutes

Grilling time: 10 minutes

Ingredients

12 grape or cherry tomatoes
12 large white button mushrooms
1 large bell pepper, cut into 12 pieces
1 large onion, cut into 12 pieces
½ cup fresh lemon juice
½ cup fresh cilantro leaves
4 tbsp tahini
4 cloves of garlic, peeled
1 tsp lemon zest
¼ tsp salt
6 wooden or metal grilling skewers
Olive oil (for the grill)

Directions

Preheat the grill to about 425 degrees Fahrenheit.
To make the kabobs, slide one cherry tomato, one mushroom, one piece of pepper, and one piece of onion onto a skewer. Follow with another mushroom, piece of pepper, and onion. End with another cherry tomato.
Repeat the steps for the remaining kabobs and arrange them in a single layer on a large platter.
In a blender or small food processor, add the lemon juice, cilantro, tahini, garlic, lemon zest, and salt. Puree until the cilantro is finely chopped and all ingredients come together into a sauce.
Reserve two to three tablespoons of the sauce to add during grilling, if desired. Brush or spoon the remaining sauce over the vegetables. Turn to coat evenly.
Brush the grill rack with olive oil. Place the kabobs on the grill, turning once or twice as they cook. Brush the vegetables with the reserved sauce. Grill for about 10 minutes or until the vegetables become tender and begin to brown.

Running for Weight Loss

Wed, 22 Jun 2022 22:06:37 GMT

Many exercisers flock to running for the cardiovascular benefit and high calorie burn. Running fans also love it for stress reduction and mental well-being. The downside is that running can be especially challenging if you are overweight. Don’t be discouraged. If you want to run, there are safe and effective ways to incorporate it into your exercise routine.

Keeping your joints safe.

Running is often blamed for knee damage, but research says otherwise. Many long-term studies show that running doesn’t appear to cause knee damage in people without previous knee injuries. A 21-year study conducted at Stanford University showed that the knees of those who ran were no more or less healthy than the knees of non-runners. Some research shows that activities like running may even benefit the joints. The pounding action can stimulate proteins to make cartilage stronger while also flushing out toxins. As with most types of exercise, moderation is key. Running at fast paces and for long distances can increase the risk of knee arthritis.

While running isn’t directly linked to knee damage, being overweight or obese is. Obese women have almost four times the risk of developing arthritis of the knee when compared to non-obese women, and obese men have five times the risk. When you run, the knee absorbs a force up to eight times your body weight. If you are more than 20 pounds overweight, avoid jumping into a vigorous running routine, but this doesn’t mean running is off limits. The key is to start slow, and as the weight comes off, you can begin to increase your time, distance, and speed.

Taking it one step at a time.

Check with your healthcare provider to ensure that you have a green light to increase the duration and intensity of your exercise routine. Once you have approval, the following walking program is ideal for someone who can walk three miles, three to five times per week and wants to eventually incorporate running.

Week	Frequency	Miles	Goal Time	Pace	Comments
1-2	5 days	3	60 min	3.0 mph	Attempt a frequency of 5 times / wk
3-4	5 days	3	57 min	3.2 mph	Quicken your pace by ~1 min / mile / wk
5-6	5 days	3	54 min	3.3 mph
7	5 days	3	51 min	3.5 mph
8	5 days	3.5	60 min	3.5 mph	Increase distance by ½ mile / week
9	4 days	3.5	55 min	3.8 mph
10	4 days	3.5	53 min	4.0 mph
11-12	4-5 days	4	60 min	4.0 mph

The key to progressing your exercise program is to vary frequency, intensity, and distance independently (don't increase more than one variable per week). Once you can walk four miles at a 15-minute pace on most days of the week, you can start integrating higher intensity intervals with hills and inclines to increase the calories burned during your workout.

Once you are within reach of your goal weight, you can start integrating jogging intervals. When you begin your jogging program, aim to include these walk/jog sessions three to five days per week. For the first two weeks, you will walk four minutes and jog one minute. You will repeat this five-minute interval six times until you have exercised for 30 minutes. It may be tempting to jog more, but sticking to the program will ensure that your stamina builds gradually, decreasing burnout.

Every two weeks, walk one minute less and jog one minute more. Repeat any of the weeks as necessary based on how quickly your fitness is improving, but do not skip any of the weeks. Take it slow and stick with the program. In eight to ten weeks, you will be running a full 30 minutes.

Week	Frequency (days/week)	Goal Time	Walk/Jog Interval
1-2	3-5	30 min	Walk 4 minutes, Jog 1 minute
3-4	3-5	30 min	Walk 3 minutes, Jog 2 minutes
5-6	3-5	30 min	Walk 2 minutes, Jog 3 minutes
7-8	3-5	30 min	Walk 1 minute, Jog 4 minutes
9-10	3-5	30 min	Jog 30 minutes

*Jogging program modified from Ready to Run? Fit Facts from the American Council on Exercise.

7 Things to Know Before You Go Gluten-Free

Mon, 20 Jun 2022 23:57:56 GMT

What is gluten?

Gluten is a protein naturally found in wheat, rye, and barley. Gluten provides elasticity to dough, helping baked goods rise and hold shape while giving them a chewy texture. Gluten is also used to make vegetarian meat substitutes, such as seitan.

Who should avoid gluten?

There are medical conditions that require some people to avoid gluten for long-term nutrition and health.

Celiac disease: It’s estimated that about 1% of the population has celiac disease, a gluten intolerance and intestinal disorder. When those with the disease eat gluten, they produce antibodies that damage the lining of the small intestines, reducing the absorption of nutrients. Symptoms include abdominal pain, bloating, diarrhea, skin rashes, fatigue, and joint pain. The malnutrition caused by celiac disease can lead to serious issues such as osteoporosis and infertility. Eliminating gluten allows the small intestines to heal and properly absorb nutrients.

Gluten sensitivity: Non-celiac gluten intolerance (NCGI), also called gluten sensitivity, is a newly recognized condition. As a result, there is still debate regarding how to diagnose it. People with gluten sensitivity experience some of the same symptoms as those with celiac disease, but there is no damage to the small intestines and a lesser risk for malnutrition. Some find relief by eliminating gluten from the diet, others can still tolerate it in small amounts.

What foods contain gluten?

Wheat, rye, and barley contain gluten. Grains related to wheat, such as bulgur, durum, spelt, and Kamut, also contain gluten. While pure oats are gluten-free, they are often processed with other grains causing cross-contamination. Other products that may include gluten are malt vinegar, beer, baked goods, candy, salad dressings, soy sauce, packaged foods, and soups.

Will a gluten-free diet help me lose weight?

There is no research to support that a gluten-free diet alone promotes weight loss for people without celiac disease or gluten sensitivity. Many people who lose weight after trying a gluten-free diet can contribute this loss to changes in lifestyle. For example, identifying gluten-free foods increases nutrition awareness and can lead to healthier food choices, such as increased fruit and vegetable intake. If you experience fatigue, eliminating gluten may increase your energy level and cause you to exercise more often.

If you load up on packaged gluten-free foods, such as bread, crackers, and cookies, there is a good chance you will gain weight on a gluten-free diet. These foods often contain more calories than the original versions.

Weight gain may also occur for those with celiac disease who switch to a gluten-free diet. One research study showed that after 2 years, 81% of patients following the diet gained weight. Researchers feel that this is related to a healing of the intestine and proper absorption of nutrients.

How do I know if I should stop eating gluten?

If you experience any symptoms related to celiac disease, doctors urge that you get tested before you try a gluten-free diet. If you do have celiac disease and you remove gluten, the antibodies that show up in testing will no longer be present. For diagnosis, you will need to begin eating gluten again and suffer the symptoms. Diagnosis may seem unimportant if you find the diet works for you, but celiac disease is a genetic disorder. It’s important to identify it and inform your family members who may also be suffering from its effects.

Are there risks with eating gluten-free?

Foods with gluten often contain iron, calcium, thiamin, riboflavin, niacin, folate, vitamin B12, vitamin D, and magnesium. If you regularly eat whole grains, they can also be a major source of fiber. Cutting out foods with these nutrients can have health consequences. It becomes increasingly important to select gluten-free foods that also supply these nutrients such as dark leafy greens, fruits, beans, lean meats, or dairy products.

What can I eat if I don't eat gluten?

If you require a gluten-free diet, at first the options may seem dismal. The good news is that many food labels now list if a product contains gluten. But don’t fall into the trap of eating high-calorie processed foods. Stick with fresh, gluten-free foods and minimally processed packaged items. The Mayo Clinic lists several gluten-free grains for cooking and baking, such as corn, millet, quinoa, rice, and sorghum. Fruits and vegetables are naturally gluten-free as well as most dairy products, beans, unprocessed nuts, and unprocessed meats without breading.

9 Tips for Healthy Snacking

Wed, 15 Jun 2022 21:39:04 GMT

Is it habit or hunger? Before you grab a snack, stop and assess how you feel. If your stomach is grumbling or you can’t focus, you likely need to eat. If you feel anxious, stressed, or bored, you may be eating out of habit. Find an activity to distract you such as making a phone call or taking a short walk.

Fill nutrient gaps. Healthy snacks can boost nutrient intake. For example, if you have difficulty getting enough vitamin C or calcium during meals, a small smoothie made with strawberries and low-fat milk, or bell pepper strips with a yogurt-based dip will help fill in your nutrient gaps.

It’s all about balance. Snacks balanced in nutrients have staying power to get you through to the next meal. Concentrate on protein, fiber, and healthy fat. Fruit is good for you, but a piece of fruit alone may not keep you full. Add nut butter, low fat yogurt, or roasted chickpeas for a more balanced, filling snack.

Keep them low in calories. Nutrition professionals recommend that snacks contain about 200 calories. If you are eating large, high-calorie snacks, it’s time to evaluate your regular meals to determine why they are leaving you so hungry.

Timing is everything. It’s natural to feel hungry every three to four hours so plan snacks with this in mind. If you exercise during your lunch break or after work, be sure you eat your small snack at least one hour before your workout.

Liquid calories count. If you eat an apple and almond butter as an afternoon snack, and an hour later you drink a soda, you’ve almost doubled your calorie intake. Liquid calories count, too. Stick with sparkling water or unsweetened iced tea to keep both your calorie and sugar intake in check.

Find the right substitute. Sweet, salty, crunchy, chewy -- we all have cravings. For each unhealthy snack you crave, find a substitute that provides the same eating experience. Try low-sodium nuts or pretzels for salty and crunchy, or low-sugar dried fruit for sweet and chewy.

Measure it. Never eat your snack from a bag or box unless it’s a single-size portion. Pay attention to serving sizes, and count, measure, or weigh your food before you eat.

Track every bite. Did you have half a bagel at your morning meeting and then a few nuts at the bar during happy hour? Don’t forget to record these nibbles and bites. These calories can quickly add up.

Sources

5 Signs You Need a Break from Exercise

Wed, 15 Jun 2022 21:37:39 GMT

According to the American College of Sports Medicine, 1 to 2 rest days per week is a critical part of a good workout routine. If you haven’t taken a day off recently, here are a few signs that you need to give yourself permission to rest.

You're cranky. Overtraining causes you to feel uneasy, lethargic, and depressed. Often these feelings can turn into irritability that is targeted at those closest to you. If you are feeling overwhelmed with your workouts, and cranky because of it, it’s time to take a short break.
You're running on empty. Regular exercise promotes health and weight loss, but it also depletes muscles of energy and fluid stores. After repeated strenuous exercise without a break, you’ll begin to feel the effects in the form of fatigue and cramping. Your muscles need a rest day to replenish energy stores and rehydrate.
You’re mentally exhausted. Exercise taxes your mind as well as your body because it requires mental alertness. Long periods of activity at the same time every day is mentally exhausting. Not only does this leave you unable to concentrate, but it results in burnout. Pushing yourself too far for too long increases the risk that you’ll give up on exercise long term. It’s beneficial to take regular breaks to mentally refresh, and then return to healthy exercise with renewed energy.
You’ve moved from discomfort to pain. The breakdown of muscle tissue is a natural part of exercise. As a result, your muscle repairs itself and becomes stronger, but it must have rest to properly repair damaged tissue. It is normal for a challenging workout to cause muscle soreness. When the soreness doesn’t go away within a day or two, or if you’re feeling pain and not simply discomfort, it could be the sign of an injury. Many injuries are caused by overuse. Incorporate rest days to prevent injuries that could derail your fitness goals.
You no longer love your workouts. Has the excitement of your regular workouts been replaced with dread? If so, it’s time to rest and refocus. Take a guilt-free day to skip working out and brainstorm new activities that you can incorporate. Think outside the box – activities such as gardening , team sports, and weekend hikes count too. Once you find new activities, make a plan to take rest days and regularly switch up your routine.

Although complete rest is good, you don’t need to spend your day completely sedentary. Active rest such as light stretching or an easy walk through the park is also beneficial. The point is to give your body a break from challenging workouts so you will continue to see fitness gains and enjoy exercising.

What Is an Exercise Stress Test?

Wed, 08 Jun 2022 16:51:56 GMT

An exercise stress test measures how exercise affects your heart. It is a valuable tool for detecting blood flow problems that indicate heart disease or a genetic heart condition. The results of this test also help your healthcare provider with designing an exercise program that’s right for you.

What to expect during an exercise stress test.

The test may take place on a treadmill or on a stationary bike. During the test, a health professional monitors your blood pressure, heart rate, and your level of perceived exertion while you exercise. An electrocardiogram (EKG or ECG) is also used to monitor heart function. Exercise increases stress on the cardiovascular system. Monitoring these things while you exercise can reveal if the heart is functioning properly under stress.

The total time for a stress test is about one hour. Once the equipment is set up and you are connected for monitoring, there is a warm-up period followed by about 8 to 12 minutes of exercise and then a cool-down. You will then be monitored for 10 to 15 minutes after the test, or as long as it takes for your heart rate to return to resting level. You are in control of the test and you can request that it be stopped at any time. The person conducting the test will encourage you to exercise for as long as possible to ensure good data.

An exercise stress test for fitness.

Your doctor may request that you be tested to reveal what level of exercise you can handle as you adopt a healthier lifestyle.

For the athlete or person seeking to increase physical fitness, an exercise stress test can provide an estimation of the maximal rate of oxygen consumption (VO2 max) (an indicator of aerobic fitness). Direct measurement of VO2 max requires you to breathe into a mouthpiece throughout the test, and then the expired air is analyzed by technicians. This method of measuring VO2 max requires experienced testers and special equipment. It is usually reserved for clinical and research settings or for elite athletes.

Sources

5 Symptoms of Unhealthy Eating

Wed, 08 Jun 2022 16:50:14 GMT

We all know that unhealthy eating can lead to weight gain and chronic disease, but we often overlook the bothersome symptoms of a poor diet that can make daily life uncomfortable and lead to more serious issues in the future. Here are five of those symptoms.

Heartburn

Heartburn is that uncomfortable feeling in the back of the throat that is caused when stomach acid irritates the esophagus. It can be triggered by overeating and by eating high-fat foods, spicy foods, or chocolate. Drinks such as coffee, alcohol, and carbonated beverages are also culprits. Many underestimate the influence of unhealthy eating habits on heartburn. Simple changes such as eating more slowly, avoiding overeating, and limiting your intake of greasy, fried foods can be helpful in reducing symptoms. Keep in mind that if heartburn persists, it could be gastroesophageal reflux disease (GERD), which may require medical treatment.

Bloating and Upset Stomach

Fatty foods often have one of two effects on the digestive tract — they slow emptying (which worsens constipation) or they speed up emptying (which can contribute to diarrhea). Either condition can leave you with an upset stomach, bloating, and abdominal pain. Reducing fatty, greasy foods can decrease these symptoms. Additionally, dietary fiber promotes a healthy digestive system. The majority of dietary fiber comes from fruits, vegetables, and whole grains. A rapid increase in fiber can lead to more bloating and gas, so be sure to increase it gradually until you reach 25 to 35 grams per day.

Water Retention

Fast food, pre-made frozen meals, packaged snacks, and many canned foods are loaded with sodium. When you consume excess sodium, water is retained until the body can regain fluid balance by excreting the excess through the urinary system. This causes you to feel bloated and uncomfortable. It can also show itself as extra pounds on the scale. Reducing sodium in your diet not only reduces water retention, but it promotes a healthy blood pressure, which can reduce your risk for heart disease.

Lack of Energy

Foods that are high in simple carbohydrates cause blood sugar to spike, which is followed by a blood sugar drop soon after. Often called a sugar crash, this is the reason a high carbohydrate, sugary breakfast can leave you in an energy slump a few hours later. To help stabilize blood sugar and prevent this crash, choose foods that contain fiber and healthy fats, and include protein in each meal and snack.

According to the National Sleep Foundation, carbohydrates also increase the amount of tryptophan available to the brain, which may cause drowsiness.

Poor Sleep

Heartburn caused by greasy foods and overeating is only one of many things that keep you from a restful night of sleep. While a direct link between vitamins and insomnia is not completely clear, research suggests that some vitamin and mineral deficiencies affect sleep. For example, vitamin B6 aids in the production of the sleep-inducing hormone melatonin, and magnesium plays a role in regulating sleep. These nutrients are plentiful in healthy foods such as fish, fruits, vegetables, seeds, and whole grains. A diet lacking in these foods is at risk for deficiencies that may make it harder to sleep. Alcohol intake also disrupts sleep and may prevent you from falling into the deeper stages of sleep necessary for a restful night.

Sources

8 Summer Drinks Under 100 Calories

Wed, 01 Jun 2022 14:06:28 GMT

Slushies with Real Fruit Juice

Shaved ice is sure to cool you off on a hot day. You can cut calories and increase nutrients by swapping flavored syrups with real fruit juice. A large cup of shaved ice topped with four ounces of 100% pineapple juice has 60 calories.

Honey Iced Tea

Honey has slightly more calories per teaspoon than granulated sugar, but its complexity and concentrated sweetness can add a new flavor to your drink even when using less. Sweeten your iced tea by dissolving one teaspoon of honey in four ounces of strong-brewed tea that is slightly warm or at room temperature. Pour over ice and add six ounces of cold water. The final glass has only 21 calories.

Modified Mojito

The mojito is a great poolside party drink that can be adjusted to lower the calories while keeping that familiar flavor. In a cocktail shaker, combine ice, one ounce of rum, one ounce of lime juice, one teaspoon of sugar, and one tablespoon of chopped fresh mint leaves. Shake to mix well. Strain and pour over ice. Top off with four ounces of club soda for a 90-calorie drink.

Fruit & Yogurt Shakes

The more ingredients in your shakes and smoothies, the higher the number of calories, so keep it simple. All you really need for a delicious, thick smoothie is yogurt and fruit. Blend together ½ cup of non-fat vanilla yogurt and ½ cup of fresh or frozen strawberries for a smoothie snack with only 94 calories.

Light Beer

If you enjoy beer, summer cookouts simply aren’t complete without it. Fortunately, there are plenty of light beers available that fit the low-calorie criteria. In a 12-ounce serving, the following beers all contain fewer than 100 calories:

Budweiser Select 55	55 calories
Miller 64	64 calories
Dogfish Head Slightly Mighty Lo-Cal IPA	95 calories
Michelob ULTRA	95 calories
Miller Light	96 calories
Amstel Light	96 calories
Corona Light	99 calories

Homemade Lemonade

You can cool off with a quick single serving of lemonade for only 60 calories. Combine four ounces of fresh-squeezed lemon juice with 2 teaspoons of sugar. Stir to dissolve the sugar. Add ice and six ounces of cold water. Garnish with lemon slices.

Iced Coffee

Skip the extras like whipped cream and flavored syrups and you can enjoy an occasional iced coffee without blowing your calorie budget. Starbucks’s grande iced coffee with non-fat milk contains only 25 calories.

Sparkling Water with Summer Berries

Adding fresh fruit to your water is a low-calorie way to boost flavor. Add ¼ cup of sliced fresh strawberries and ¼ cup of fresh blueberries to a large, 16-ounce glass of club soda. The flavor will grow stronger as the water sits. If you have frozen fruit instead of fresh, it will also serve as ice to keep your water cold. The drink contains 32 calories if you eat the fruit when you are finished sipping.

6 Ways to Eat Less at a Party

Tue, 31 May 2022 15:55:46 GMT

Take a lap around the table.

Before you grab a plate and jump in the food line, take a look at what is offered. Circle the buffet table and put all of the foods into three categories — savor, sample, and skip. Take an appropriate portion of the foods you must try, take a taste of those that spark your curiosity, and skip foods that don't excite you.

Use a smaller plate.

Sneak to the dessert table for a smaller plate and keep your portions under control. If you are hosting the cookout, offer your guests a few sizes of dinner plates to encourage healthier eating.

Grab the furthest seat.

When you sit with food in view, or worse, within arms reach, it can tempt you to eat more. After you load your plate, grab a seat as far from the food as possible. Making food even slightly more inconvenient may help you rethink the idea of a second helping.

Contribute lighter options.

Many parties are potluck affairs so take the opportunity to bring a healthier dish. Simple changes to your favorite picnic foods reduce calories and fat without sacrificing flavor. (See Healthy Tips to Lighten Up Picnic Foods.)

Know your strategy.

If you want to stay on track, but have no plan in place, you set yourself up for overeating. Your strategy doesn’t have to include denying yourself all of your favorite foods. Decide how they will work into your current eating and exercise plan. Enjoy a healthy breakfast and a morning workout the day of the party. Plan what you will eat. You may not know exactly what will be served, but making a plan to have one serving of dessert and one alcoholic beverage will help you stay on track.

Be aware of emotional eating.

Everything from happiness and excitement to anxiety and stress can lead to emotional eating. Know how you react in social situations. Sometimes they can cause anxiety. Simply taking notice of how you feel and not allowing it to cause you to graze the food table will help you avoid overeating.

Sources

Academy of Nutrition and Dietetics - Helpful Tips for Healthy Holiday Parties

Community Supported Agriculture (CSA) Programs

Wed, 25 May 2022 15:44:48 GMT

A Community Supported Agriculture (CSA) program is one way to get fresh, nutritious food while also benefiting the local economy. Whether you live in the city or the suburbs, the answers to the following questions will help you determine if a CSA is right for you.

What is a CSA?

Think of a CSA program as a membership to a food-of-the-month club. You pay a set amount to a farmer, and a box of farm-fresh produce, meats, and eggs is yours throughout the growing season.

Each CSA program is a little different. Many people prefer a subscription, or farm-directed, CSA. In these programs, the farmer grows the food, and you pay for the food you receive. Other CSA programs are operated by shareholders or offer work shares so you can trade work on the farm for your food.

The growing season for your area and the foods provided by the farm will determine which foods you will get and when you will get them. The amount of food and pick-up schedules vary as well. You may find a year-round CSA with produce available for a family of four delivered every two weeks or one that provides food for two that requires pick up at a designated location each week from May through October.

Why choose a CSA?

As a CSA member, you are supporting a local producer and providing sustainable income for local food production. When you know the source of your food, you can learn how it is grown, and you gain better control over what you feed your family. Participating in a CSA will give you foods similar to those offered at a Farmer’s Market, but CSA members often pay less for these foods.

What’s the risk?

When paying for a CSA membership, you are also absorbing some of the risks associated with farming and the growing season. Crops do better in some years than others, and your CSA box will reflect that. You may have expected a lot of potatoes, but you may get more cabbage and carrots instead.

This risk is not without benefit. Many view their CSA box as a challenge to their cooking skills and their taste preferences. You will be introduced to new foods, and you will learn how to prepare them.

How can a CSA benefit my health?

Foods that come in your CSA box are often picked at peak ripeness and travel short distances, which help to preserve nutrient content. The Community Food Security Coalition also reports that practical experience with fresh food (such as understanding seasonality and cooking) can have a positive effect on eating habits.

How can I find a CSA?

The availability of CSA programs is growing in both urban and rural areas. Many vendors at your local farmer’s market may also offer CSA programs. In addition, Local Harvest provides a database of over 40,000 farmer's markets and CSA programs in the United States.

Overweight & Malnutrition

Mon, 23 May 2022 14:39:17 GMT

Malnutrition occurs when there is a lack of necessary nutrients. While it is often associated with starvation, people can be overweight while also failing to meet their nutritional needs.

Macronutrients, micronutrients, and empty calories

Macronutrients (carbohydrates, protein, and fat) provide the body with energy (calories).

Micronutrients are vitamins and minerals necessary for health, but they do not provide calories.

Empty calories can describe foods that are high in calories but low in nutritional value (soda and junk foods). When empty calories make up a large part of the diet, you can gain weight without getting adequate nutrition.

Nutrients of concern

Poor diets often do not provide enough calcium. If you drink a lot of soda, you are probably not consuming calcium-rich milk. Dark, leafy greens and broccoli are also good sources of calcium, but vegetables are often missing in poor diets.

Phytonutrients (compounds found in plant foods) are not essential to life, but they have many health benefits, including protection against disease. A diet of highly-processed foods with few fresh fruits, vegetables, or whole grains can be in short supply of these beneficial plant nutrients.

Malnutrition can affect anyone

Empty calories tend to be cheap and quick. This makes low-income populations and those with busy lifestyles especially vulnerable to this “overweight and malnourished” phenomenon. The trick is to plan your meals in advance, which will help you keep your food costs down and help you avoid needing to grab something quick when on the go.

Sources

Harvard School of Public Health - The Hunger Obesity Paradox

6 Tips for Grilling Vegetables

Thu, 19 May 2022 01:24:36 GMT

Grilling fruits and vegetables creates delicious flavors by caramelizing the natural sugars. The following tips will help you get the most out of your fresh produce while keeping your meal healthy.

Flavor without fat and sodium.

Skip the butter and salt, and use marinades to flavor grilled vegetables. Oil and vinegar can be seasoned with herbs such as rosemary, basil, oregano, or thyme. Wine, salsas, and tangy marinades like pineapple, orange, lemon, or lime juice provide a tasty alternative. Marinate the vegetables for 30 minutes before grilling. To speed things up, you can also brush on the marinade right before putting them on grill, and again just before they are done cooking.

Easy on the oil.

Vegetables need oil to prevent sticking on the grill, but don’t go overboard. Remember there are 120 calories in each tablespoon of olive oil. Brush or spray them lightly just until coated.

Place these veggies right on the grill.

Slice bell peppers in half and remove the ribs. Cut eggplants, summer squash, and onions in slices about a ½ inch thick. Place these vegetables directly on the grill for about 10 - 15 minutes, flipping halfway through. Trim stems from asparagus and place the spears perpendicular to the grate so they don’t fall through. The spears will be ready in about 10 minutes.

Skewers for small vegetables.

Skewers are a good option for vegetables that are too small to place directly on the grill such as cherry tomatoes, small hot peppers, and button mushrooms. Place skewers of vegetables on the grill, perpendicular to the grate, for 10 to 15 minutes. Flip 3 to 4 times during grilling for even cooking.

Packets for easy cleanup.

Chopped summer squash, onion, eggplant, peppers, mushrooms, carrots, potatoes, sweet potatoes, tomatoes, green beans, and corn cut off the cob can be grilled in packets made from tin foil. Drizzle your packet fillings lightly with olive oil and add your favorite fresh or dried herbs. Fold over the edges to seal and grill over medium heat for about 20 -30 minutes. Keep in mind that raw potatoes and carrots may take longer to cook so cut them into smaller pieces, or put them in their own packet and add them to other vegetables after they are done cooking.

More options for healthy eating.

Vegetables are delicious straight from the grill, but they can also be used in other dishes. Chop grilled vegetables and add to whole wheat pasta or quinoa. Use them as a taco filling, omelet filling, or pizza topping.

5 Reasons to Get Your Nutrients from Food vs Supplements

Mon, 16 May 2022 16:23:48 GMT

Vitamin and mineral supplements should add to a nutritious diet, not replace healthy foods altogether. Here are a few reasons you should avoid depending on pills and powders for your nutrient intake.

We don’t know it all.

Researchers have not identified all the active components in food. New, beneficial phytochemicals are being discovered every day. When you replace whole foods with supplements, you miss out on those food components that benefit your health but are not yet fully understood.

Too much of a good thing.

Recommended healthy ranges for nutrient intake are based on what research tells us the body needs to function at its best. Consuming vitamins and minerals beyond what the body needs will not increase your energy or protect against disease. High doses of individual nutrients, especially fat-soluble vitamins and minerals, may exceed safe levels of intake and cause toxicity.

Added nutrients don’t always provide the same benefit.

In addition to pills and powders, some supplements are used to fortify or enrich foods. Foods with added fiber are a good example. There is reason to believe that fiber found naturally in food is superior to that added during processing. In a study published in the Journal of the Academy of Nutrition and Dietetics, researchers found that when given a bar high in added fiber (10 grams), subjects reported no effect on fullness but did report increased gas and bloating when compared to a low fiber bar.

Few nutrients act alone.

Nutrients naturally occur in a complex combination and often rely on reactions with other food components to function properly. For example, the role of vitamin D and calcium are closely related, as well as the role of folate and vitamin B12. Ingesting high doses of one vitamin or mineral may cause an imbalance. Eating a variety of whole foods provides a better balance of nutrients so that each can perform its function.

Dietary supplements are regulated like foods, not drugs.

The Dietary Supplement Health and Education Act (DSHEA) defines a dietary supplement as any product in pill, powder, or liquid form that is meant to supplement the diet, such as a vitamin, mineral, herb, botanical, or amino acid. The regulation of dietary supplements falls under the U.S. Food and Drug Administration (FDA), but they are regulated like foods, not drugs. This means that FDA approval is not required before they are sold to the public. As a result, the purity of the products and dose recommendations are not required to undergo the same rigorous scientific testing as a drug before becoming available to the public.

While most professionals recommend getting nutrients from healthy foods versus supplements, there are conditions and stages in life when supplementation may be necessary. Some examples include:

Women of childbearing age.
Women who are pregnant or breastfeeding.
Older adults.
Vegans.
Those diagnosed with nutrient deficiencies or conditions that reduce nutrient absorption.

Talk with your doctor if you fall into these categories. He or she can help you determine the correct supplements and doses for your specific needs.

Sources

Healthy Snack Ideas

Wed, 11 May 2022 16:59:12 GMT

Nutrition professionals recommend that snacks contain about 200 calories. Combining complex carbohydrates and heart-healthy fat with protein gives snacks the staying power to keep you energized. A great way to create a balanced snack is to pick a healthy food and pair it with nutrient-packed dips or toppings. Below are a few examples of healthy dippers and spreads or toppings to enjoy with them.

Dippers

Food Item	Serving Size	Calories
Whole Wheat Crackers	5 crackers	60
Celery Sticks	2 large stalks	20
Carrots	1 medium	36
Bell Pepper Strips	1 cup	18 - 23
Whole Wheat Pita Chips	11 chips	130
Sliced Apples or Pears	1 medium	80 - 100
Whole Wheat Tortilla	1 8-inch	130
Cucumber Slices	1 cup	14

Spreads / Toppings

Food Item	Serving Size	Calories
Hummus	4 tbsp	100
Low-fat Plain Yogurt mixed with Salsa	½ cup	75
Low-fat Yogurt (plain or mixed with fruit)	½ cup	75-110
Natural Peanut Butter	2 tbsp	200
Mashed avocado	½ cup	184
Low-fat Cheese	1 oz	50 - 90
Unsweetened Apple Sauce	½ cup	50
Low-fat Cottage Cheese	½ cup	90

Note: Calories are provided as an estimate and will vary slightly by brand.

Best Weight Loss Tips from MyFoodDiary Members

Mon, 09 May 2022 16:58:04 GMT

Build a support network and keep it fun

We asked MyFoodDiary members what advice they would share with someone starting their weight loss journey. This is what they told us.

Log your foods before you eat. If you wait until the end of the day to log your meals, you may find that you ate more than intended or that your diet lacked a balance of nutrients. Eliminate this risk by logging ahead of time.
Set achievable, short-term goals. If you are a long way from your ultimate fitness goal, set a reachable, short-term goal. Once you reach it, pat yourself on the back and set a new goal. Breaking up your journey into smaller steps will provide positive reinforcement along the way.
Build a support network. Tell your friends and loved ones about your goals. Frequently, they will share similar fitness goals, and they will join you on your journey. Additionally, you can use online support networks like our member forum to share tips and encouragement along the way.
Be patient. Those who have maintained weight loss know that slow and steady wins the race. Losing weight slowly allows you to make small changes that are sustainable. It also helps you maintain lean muscle mass as you lose fat.
The scale is only one measure of success. Don't limit yourself by how you define success. There are many ways to track progress beyond the scale. Changes such as improved mood, inches lost, smaller clothing sizes, and more energy are just as important as the number on the scale.
Don't cheat yourself. Log truthfully. If you routinely underestimate your serving sizes or overestimate your exercise, you'll only be cheating yourself.
Commit to a lifestyle change. Crash diets don't work because they only focus on short-term changes. Most people return to old habits and regain any weight that was lost. Successful long-term weight loss requires permanent changes. Eating healthier foods, controlling portion sizes, and exercising must become parts of your daily life.
Keep it fun. Find exercises and healthy foods that you actually enjoy. Remember, the goal is to create changes you can live with. Your healthy living plan should enhance the quality of your life, not be something you have to endure.

Spring Peas with Basil and Green Onion Pesto

Fri, 06 May 2022 15:01:16 GMT

Peas are a source of plant-based omega-3 fatty acids as well as manganese, folic acid, fiber, and vitamin B6. In this recipe, fresh peas are quickly blanched to retain their crisp texture and then mixed with a seasonal pesto made with basil, green onions, and walnuts.

Nutrition Facts

Serving Size ¹/₂ cup

Amount Per Serving

178

Calories

% Daily Value*

19%

Total Fat 12.2g

15%Saturated Fat 2.9g

Trans Fat 0g

Cholesterol 2mg

Sodium 112mg

Total Carbohydrate 12.2g

15%

Dietary Fiber 4.2g

Sugars 3.8g

Protein 6.3g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 15 minutes

Cooking time: 5 minutes

Ingredients

20 large, fresh basil leaves
2 cloves garlic, chopped
2 green onions, white and green portions chopped
1/4 cup chopped walnuts
2 tbsp grated Parmesan cheese
2 tbsp extra virgin olive oil
1/8 tsp salt
1/8 tsp ground black pepper
2 cups fresh spring peas

Directions

In a small food processor, add the basil, garlic, onions, walnuts, and cheese. Pulse four to five times, until the basil and vegetables are chopped. Pour in the olive oil, and add the salt and pepper. Pulse until all ingredients are finely chopped and resemble a spread. Set aside.
Bring 3 cups of water to a boil in a medium-sized saucepan. Meanwhile, prepare a medium-sized bowl with 3 cups of ice water. Once the water in the saucepan boils, add the peas and cook for 60 seconds.
Remove the peas from heat, and drain them through a colander. Transfer the peas quickly to the cold water for 30 seconds. Pour the peas back into the colander to drain the cold water.
Transfer the peas to a medium bowl and add the pesto. Stir to coat the peas in the pesto. This dish can be served warm, room temperature, or cold.

Water and Weight Loss

Wed, 04 May 2022 14:31:34 GMT

The direct link between water intake and weight loss is a topic of debate. While the belief that water flushes fat from the body lacks scientific support, some studies do show that water can influence your weight in other ways. These are a few things we know about water, hydration, health, and weight loss.

About 55-60% of your body weight is water, which helps with temperature regulation, cardiovascular function, waste removal, and metabolism. To function at its best, the body needs to be well-hydrated.
Due to water loss through sweat, dehydration can quickly set in during exercise – especially in hot and humid weather. Dehydration leads to fatigue and poor exercise performance. This reduces the amount of time and the intensity at which you can exercise, decreasing overall calorie burn.
Drinking large amounts of water can result in hyponatremia (low sodium). When drinking too much plain water, electrolytes (especially sodium) are transported from the blood and tissues into the small intestine, resulting in a dangerous electrolyte imbalance.
One small study showed that following water intake, metabolic rate increases and remains elevated for over an hour. One reason for this increased calorie burn is thought to be the energy needed for the body to heat the water.
Another study, published in the journal Obesity, found that increased water intake was linked to decreased weight, waist circumference, and body fat in overweight women who were on a weight loss plan.
Thirst can sometimes be mistaken for hunger. Water may help reduce hunger, which can reduce overall calorie intake.
Sipping water provides a distraction to reduce mindless snacking.
Replacing beverages that contain calories with water will lower total calorie intake.

7 Dangers of Diet Pills

Mon, 02 May 2022 20:57:50 GMT

Do you think you need a diet pill to lose weight? Here are seven reasons the dangers of diet pills far outweigh the benefit of any potential weight loss.

No FDA oversight

Dietary supplements do not require approval from the Food and Drug Administration (FDA). With so many companies and products, it is easy for unsafe ingredients to find their way into popular diet pills, going unnoticed until adverse reactions are reported to the FDA.

Increased risk for heart attacks and strokes

Stimulants are the main ingredient in many diet pills, and they have been found to increase the risk for heart attacks and strokes. Often these stimulants are prescription-level drugs that have been banned from the market, but they illegally make their way back into these pills due to poor regulation of dietary supplements.

Addiction

Diet pills often contain amphetamines, anti-anxiety drugs, and antidepressants. Not only is this a dangerous mix, but these drugs are also highly addictive.

Multiple side effects.

Some diet pills contain fat blockers that decrease nutrient absorption and cause stomach upset. Other reported side effects of diet pills include constipation, headaches, and mood swings.

False claims

In a report released by the U.S. Department of Health and Human Services, an analysis of 127 dietary supplements (including weight loss pills) found that 20 percent made illegal claims on the labels stating that the product cured or treated disease.

Ineffective

Many diet pills are simply a combination of caffeine and other diuretics, which cause water loss. Initially, this results in a lower number on the scale, but this is not true fat loss and the water weight will return. Additionally, extreme water loss due to diet pills can cause dangerous dehydration.

No change in habits

Long-term weight loss requires a change in your eating and exercise habits to adopt a healthier lifestyle. Taking a pill as a quick fix does not encourage you to gain a better understanding of how foods and exercise affect your weight. You are less likely to check food labels, record your food intake, and fit in your exercise if you think a pill is going to do the work for you. Taking pills forever is not sustainable and once you stop, you'll be back to your poor habits and initial weight.

Broccoli Potato Soup

Thu, 28 Apr 2022 15:29:22 GMT

Many canned soups have over 800 milligrams of sodium per cup. By making your own soup with fresh ingredients, you eliminate the preservatives and control the added salt content. Stir up a pot of this quick soup on Sunday and enjoy it for lunch throughout your week.

Tips for the cook: Add salt a little at a time and take a taste after each addition. You might find you like the flavor of the soup with even less salt than called for in this recipe. The low-fat milk offers just a touch of creamy consistency to the finished soup, but feel free to omit it.

Nutrition Facts

Serving Size 1 cup

Amount Per Serving

141

Calories

% Daily Value*

Total Fat 2.7g

4%Saturated Fat 0.8g

Trans Fat 0g

Cholesterol 1mg

21%

Sodium 482mg

Total Carbohydrate 27.7g

11%

Dietary Fiber 3g

Sugars 4.6g

Protein 6.8g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 6, 1-cup servings

Preparation time: 15 minutes

Cooking time: 15 minutes

Ingredients

1 tbsp extra virgin olive oil
1 small onion, diced
2 cloves garlic, minced
3 cups chopped broccoli florets
5 small, red or white-skinned new potatoes, cubed (peeled or unpeeled)
1 quart no-salt-added chicken or vegetable stock
1 tbsp chopped fresh dill
1/2 cup low-fat milk
1 tsp salt
1/2 tsp ground black pepper

Directions

In a large soup pot, heat the olive oil over medium-high and add the onion and garlic. Cook for about 2 minutes, until the onions begin to soften and turn translucent. Add the broccoli and the potatoes. Cook about 1 minute more.
Pour in the stock. Bring the soup to a low boil, and then reduce the heat. Allow the soup to simmer for about 10 minutes, or until the broccoli and potatoes are tender.
Use a potato masher to gently mash up some of the potatoes and the broccoli in the soup.
Stir in the fresh dill and milk. Add the salt and pepper. Serve warm.

6 Tips for Healthy Make-Ahead Meals

Wed, 27 Apr 2022 15:57:39 GMT

Planning healthy meals for your week doesn't have to be overwhelming. Incorporate some of these ideas for make-ahead meals that will help you put nutritious food on the table despite a busy schedule.

Pot of Beans

If you use a slow cooker, there are few meals simpler than a pot of beans. Soak 1 pound of black beans in water overnight. Then add the beans, 6 cups of water, 3 cloves of minced garlic, and a small diced onion to your slow cooker. Cook the beans on high for 5-6 hours or low for about 8 hours. Add seasonings such as cumin, basil, chili powder, and salt to taste.

Fully cooked beans can get mushy after being frozen so remove any you plan to freeze about 1 hour before the beans are done cooking. Beans can be served over brown rice, as a filling for tacos, or topped with an egg for breakfast. Puree the beans and add your favorite spices for a vegetable dip, or use the puree to thicken and flavor soups and pasta sauces.

Roasted and Sauteed Vegetables

Broccoli and cauliflower florets can be roasted on a baking sheet for 20 minutes in a 425 degrees Fahrenheit oven. Use them as a side dish, or serve them with quinoa for a full meal. Leftovers make a healthy pizza topping, or reheat the broccoli and cauliflower with vegetable stock and puree for a filling soup. Bell peppers, onions, and mushrooms can be sauteed to make vegetable fajitas. Use leftovers as a filling for calzones or omelets, or in a pasta salad.

Lean Ground Meats

Save money by purchasing lean ground beef, chicken, or turkey in bulk. Use a portion for meatloaf on the weekend. At the same time, make some into patties or meatballs to freeze for easy burgers or pasta on a busy night. Cook the rest in a skillet and refrigerate for 2-3 days or freeze portions for up to 2 months to use in tacos or for chili.

Whole Chicken

Whole chickens can be roasted in the oven, grilled, or slow-cooked. Rub the skin of a 3 ½ to 4-pound whole chicken with your favorite spices. Arrange 2 quartered onions and 2-3 peeled cloves of garlic in the bottom of the slow cooker. Place the chicken (breast side up) on top, cover with the lid and cook on low for 4 to 6 hours, or until the meat begins to fall off the bone. Once the chicken has cooled, shred the meat using two forks (and clean hands). Divide the meat into portions that you can refrigerate or freeze. Shredded chicken is great to have on hand for quick chicken salad sandwiches, wraps, pot pies, fried rice, soups and stews, and Mexican dishes like nachos, tacos, or quesadillas.

Quick Casseroles

When stored in a glass baking dish, casseroles can go from freezer to oven to table for an easy weeknight meal. The tricky part is making healthier versions without high-calorie and high-fat cream sauces, cheeses, and meats. (Our Sweet Potato Lentil Shepherd’s Pie is a great option for a healthy casserole.)

Keep in mind some foods do not freeze well, including eggs, lettuce, cream-based sauces, and cooked pasta, potatoes, and rice. When you are ready to use your casserole, thaw it overnight in the refrigerator or take it straight from the freezer to the oven. You will need to increase the baking time by 1/3 to 1/2 the time called for in the recipe. Test the internal temperature with a meat thermometer to ensure it reaches at least 165 degrees.

Oatmeal for Breakfast

Oatmeal is a healthy breakfast that can be made ahead for the family to enjoy all week. For 8 servings, combine 2 cups of steel-cut oats with 8 cups of water in the slow cooker and cook on low for 4 hours. Divide the oats into single-serve storage containers for the refrigerator or freezer. Nuts and dried fruits can be added during the cooking process, or you can leave the oats unflavored and add fresh berries, nuts, seeds, honey, or maple syrup when you reheat them. Add about 1 tablespoon of water or milk before reheating to give the oats a smoother, just-cooked consistency. (Try our Almond Cherry Steel-cut Oatmeal.)

Sources

The Fat Burning Zone Myth

Mon, 25 Apr 2022 15:32:50 GMT

The so-called fat burning zone occurs when exercise is primarily fueled by body fat. It’s a belief that is based in exercise physiology, but one that is now considered misleading because it overlooks a key factor: total calories burned.

To understand how low and high-intensity exercise influences weight loss, it helps to first understand how the body uses fuel during exercise.

Exercise is fueled by a mix of fat and carbohydrates. Exercise intensity changes the amount of fat and carbohydrate used by the body. When exercise intensity is low, the body uses a greater percentage of fat to fuel muscles. As intensity increases, the body increases its use of carbohydrates.

While the calories burned during low-intensity exercise are primarily sourced from body fat, higher intensity exercise can burn more stored fat in the same amount of time because the total amount of calories burned is greater. The table below provides an example.

Exercise Intensity	Calories Burned*	Fat %	Carb %	Fat Calories Burned
Low	213	60	40	128
Moderate to Vigorous	555	35	65	194

*Energy expenditure (calories) based on a 45-minute workout with constant intensity

Low-intensity exercise has its place in your workout plan, especially if you are a beginner. But don't hold back your intensity level because you think a lower intensity workout will create a magic fat-burning zone. As you become fit, start incorporating high-intensity intervals into your workouts to maximize your fitness and weight loss.

Spinach Bean Dip with Smoked Paprika

Fri, 22 Apr 2022 17:46:49 GMT

Snack smart at your next party with this bean dip. It's low in saturated fat and perfect for dipping fresh vegetables or for spreading over pita bread. It can also be used as a vegetarian sandwich spread or as the filling for a healthy quesadilla.

Nutrition Facts

Serving Size 2 tbsp

Amount Per Serving

Calories

% Daily Value*

Total Fat 2.5g

2%Saturated Fat 0.3g

Trans Fat 0g

Cholesterol 0mg

Sodium 105mg

Total Carbohydrate 5.3g

Dietary Fiber 1.6g

Sugars 0.8g

Protein 1.6g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: About 2 cups, 16 servings

Preparation Time: 15 minutes

Cooking Time: 5 minutes

Ingredients

2 1/2 tbsp extra virgin olive oil, divided
1/2 small onion, sliced
2 cloves garlic, minced
1 1/2 cups fresh spinach
1 cup canned white kidney beans (cannellini), rinsed and drained
1 cup canned garbanzo beans (chickpeas), rinsed and drained
1/2 tsp smoked paprika
1/2 tsp ground cumin
1/4 tsp salt
1/4 tsp ground black pepper

Directions

Heat 1/2 tablespoon of the olive oil in a small skillet over medium-high. Add the onion and garlic, and cook for 1 minute. Add the spinach, reduce the heat to medium, and cook about 4 minutes more, until the spinach is wilted and the onions have softened. Remove the skillet from the heat and set it aside.
To the bowl of a food processor, add the white kidney beans and the garbanzo beans. Add the remaining 2 tablespoons of olive oil and the cooked onions and spinach. Pulse until a puree begins to form, about 5 to 6 pulses.
Add the smoked paprika, cumin, salt, and black pepper. Pulse until smooth, about 5 to 6 more pulses. Serve immediately, at room temperature.

Does Thin Mean Fit?

Wed, 20 Apr 2022 14:55:52 GMT

Maintaining a healthy body weight is important, but it should not be confused with being physically fit. Simply being thin does not protect you from health conditions related to a sedentary lifestyle.

Research supports fitness.

A person can appear thin while having excess visceral fat (the fat around vital organs that increases disease risk), which makes weight by itself a poor indicator of overall health. Researchers use the term metabolically fit to describe a person who is a regular exerciser and overweight, but is without health risk factors, such as high cholesterol or high blood pressure. Studies show that, despite being overweight, the metabolically fit have no higher death risk than those who are fit and maintain a normal weight.

This research indicates that thinness doesn’t always equal fitness, but this is no reason to abandon your weight loss goals. Maintaining a healthy weight puts less stress on your bones and joints and can improve your energy levels.

Measure your fitness.

Fitness should be your goal regardless of your body weight. There are three components that define your total fitness level:

Cardiorespiratory endurance – Often measured by the step test. It is the ability of the heart, lungs, and vascular system to work together to transfer oxygen and carbon dioxide within the body during activity.
Muscular endurance, power, and strength – Often measured by push-up tests, sit-up tests, and handgrip. It is the ability of the muscles to contract, generate force, and sustain repeated contraction.
Flexibility – Often measured by the sit-and-reach test. Flexibility is a measure of the range of motion around joints.

Fitness centers, worksite health fairs, and university exercise labs provide tests for these components.

Pass these health tests.

Health tests help you identify risk factors for heart disease, diabetes, and some cancers. Remember that those considered metabolically fit do not have health risk factors despite the fact that they are overweight according to their BMI. Regularly schedule appointments with your healthcare provider to assess these health indicators. He or she may recommend more tests to determine your overall health status.

Fasting blood glucose - 70 to 100 mg/dL is normal
Triglycerides - below 150 mg/dL is desirable
HDL cholesterol - greater than 60 mg/dL is desirable
Blood pressure - less than 120 mmHg over less than 80 mmHg is normal

Exercise regardless of your weight.

Exercise is a key factor in staying metabolically fit. The American College of Sports Medicine recommends that adults get at least 150 minutes of moderate-intensity exercise each week for improved health. In addition to cardio workouts, incorporate two or three days of strength training and two or three days of flexibility training each week for a balanced exercise program to improve your metabolic fitness.

Spring Clean Your Weight Loss Plan

Mon, 18 Apr 2022 15:37:21 GMT

Incorporate seasonal vegetables, like asparagus

A new season provides an opportunity to get back on track and accomplish your weight loss goals. A few changes to your plan and environment will refresh your attitude and give you a renewed sense of motivation.

Revamp your menus

As seasons change so does the availability of fresh, nutritious foods. Don’t stay in a rut of canned green beans and frozen pineapple when you can incorporate fresh asparagus, pea pods, strawberries, and raspberries. Take the opportunity to lighten up your menu with soups, salads, and grilled fish.

Take things outside

Whether it’s shopping, exercising, or dining with friends, take things outside and enjoy the warmer weather. Farmers' markets offer some of the freshest, best-tasting fruits and vegetables to add to your meals. A light and healthy lunch is more satisfying when enjoyed outdoors whether it’s a picnic or on a patio. Hiking, biking, tennis, softball, and even yard work are all ways you can blast calories while enjoying the pleasant weather.

Out with the old

Take stock of the things in your closet and get rid of clothes that no longer fit, whether they are too big or too small. Rid yourself of unrealistic goals and the pressure of fitting back into the dress you wore 10 years ago. Even if your weight loss goal is similar to the weight you maintained back then, your body changes with weight gain and weight loss. You may become leaner in one area and develop larger muscles in another. Focus on a new you and avoid trying to go back to something you once were.

Grow your own

You don’t need a large garden to grow some of your own foods. A few herbs on the windowsill or a potted tomato plant on the patio is fun for the whole family. A sprinkle of herbs in your sauté and a few of your tomatoes on a salad, not only taste delicious, they add a nutritional boost to your meals.

Renew your support system

Surrounding yourself with people who share your interests in health and support your goals makes your journey easier. Step out of your comfort zone to find new sources for this support. Find a group that meets regularly to do an activity you have always wanted to try. Rowing clubs, hiking groups, rock climbing gyms, and running clubs can introduce you to new activities and new people.

Garlic Roasted Asparagus with Fresh Herbs and Lemon

Fri, 15 Apr 2022 15:36:05 GMT

In addition to being rich in vitamins A and K, asparagus is a source of saponins, which possess anti-cancer properties and the potential to improve blood pressure. Asparagus also contains a prebiotic called inulin that promotes a healthy digestive tract.

Fresh asparagus is one of the easiest vegetables to prepare. It cooks quickly and pairs well with citrus and herbs. Serve this side dish with steamed fish or grilled chicken.

Nutrition Facts

Serving Size ¹/₄ recipe

Amount Per Serving

Calories

% Daily Value*

Total Fat 3.5g

2%Saturated Fat 0.5g

Trans Fat 0g

Cholesterol 0mg

Sodium 73mg

Total Carbohydrate 5.9g

10%

Dietary Fiber 2.7g

Sugars 2.6g

Protein 2.7g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 10 minutes

Cooking time: 10 minutes

Ingredients

1 lb. asparagus, tough part of stems trimmed
2 cloves garlic, minced
1 tbsp extra virgin olive oil
1 tbsp fresh lemon juice
1 tsp lemon zest
1 tbsp chopped fresh parsley
1 tbsp chopped fresh chives
1 tsp chopped fresh rosemary
1 tsp chopped fresh thyme
1/8 tsp salt
1/8 tsp ground black pepper

Directions

Preheat the oven to 400 degrees Fahrenheit.
Spray a baking sheet with olive oil or non-stick cooking spray. Arrange asparagus in a single layer on the baking sheet.
In a small bowl, stir together the garlic, olive oil, lemon juice, and lemon zest. Stir in the parsley, chives, rosemary, thyme, salt, and pepper.
Pour the dressing over the asparagus and move the stalks around to ensure that each is coated. Bake for 10 minutes, or until the asparagus is tender.
Use a spatula to transfer the asparagus to a serving platter. Scoop up any roasted garlic and herbs from the baking sheet and place them on top of the asparagus. Serve immediately.

How to Exercise for Weight Loss

Wed, 13 Apr 2022 23:26:35 GMT

Find activities you enjoy

Include all three components.

A good fitness program includes three types of activity: cardiovascular exercise, strength training, and flexibility training.

Cardio: Your cardio sessions use large muscle groups for an extended period, burning the calories necessary for weight loss. At the same time, aerobic exercise works the heart, which makes it stronger and improves cardiovascular health. Choose activities that raise your heart rate and keep it elevated, such as dancing, hiking, jogging, or swimming.

Strength training: Weight machines, free weights, muscle conditioning classes, Pilates, and jump training all qualify as strength training. Some forms of yoga have also been found to increase muscular strength. Strength training burns calories, reduces muscle loss as you age, and gives your muscles a toned appearance. Incorporate strength training at least two times per week with exercises that work all major muscle groups.

Flexibility training: Activities that improve your range of motion can reduce your risk of injury and can improve your physical performance. Flexibility training can simply be stretching each muscle group after a workout, or it may already be a part of your activity such as with martial arts, yoga, or Pilates.

Find activities you enjoy.

Consistency is a major factor in your success with losing weight and keeping it off long-term. Enjoying your exercise routine impacts your ability to be consistent over the long run. If you feel there are no activities you enjoy, it’s time think outside the box. Jumping on the trampoline with your kids, or playing in an adult volleyball league count as exercise just like cardio machines and classes at the gym. If you find that you don't like the first plan you try, don't give up in frustration. Explore some new activities until you find some that you enjoy.

You must invest the time.

The American College of Sports Medicine reports that exercising more than 250 minutes per week is necessary to lose significant weight (at least 3% of body weight) while also improving the likelihood that you will keep the weight off. Below is a sample weekly exercise program that totals 315 minutes, involves all three fitness components, and includes a variety of activities.

Sunday

Hiking: 60 minutes

Monday

Stationary Bike: 30 minutes
Full-body Strength Training: 20 minutes
Full-body Stretching: 10 minutes

Tuesday

Indoor or Outdoor Walk: 45 minutes

Wednesday

Modern Dance Class: 60 minutes

Thursday

Elliptical Machine: 30 minutes
Full-body Strength Training: 20 minutes
Full-body Stretching: 10 minutes

Friday

Doubles Tennis: 30 minutes

Saturday

Rest

Do the math.

Weight loss depends on creating a deficit between energy intake and energy expenditure. To lose body fat, you need to burn more calories through metabolism and physical activity than you ingest through food. Tracking your exercise with the MyFoodDiary exercise log, combined with using the food diary to track food intake, will help you balance your eating and activity to create the calorie deficit you need to reach your weight loss goal.

5 Tips to Reduce Muscle Soreness

Mon, 11 Apr 2022 13:42:20 GMT

Muscle soreness can occur when you try a new activity, increase your exercise intensity, or perform eccentric exercises (such as running downhill or lowering a weight). Soreness sets in about 12 to 48 hours after the activity, but it should decrease within a few days. Muscle soreness is a normal part of improving fitness, but there are a few ways you can reduce it.

Ice vs. Heat

The National Institutes of Health recommends icing sore muscles for the first 24 to 72 hours to reduce pain and swelling. To make it more comfortable, use indirect ice such as an ice pack wrapped in a towel. After this time period, heat can be applied to increase blood flow and soothe the muscle.

Light Activity

It’s best to reduce your intensity for 1 to 2 days after feeling muscle soreness, but light activity may reduce pain and stiffness. One study found that yoga training reduced muscle soreness in women after a workout involving eccentric exercises. Also, try using a foam roller. Much like a sports massage, they increase blood flow and soothe tight muscles.

Over-the-Counter Medications

Pain relievers, such as acetaminophen or ibuprofen, can help reduce pain and swelling. Be sure to take the pills only as directed and avoid relying on them for your pain relief. Use these medications only after activity, once muscle soreness has begun. Taking them before or during exercise may hide pain, which can increase your risk of injury.

Healthy Eating

Adding more antioxidant-rich foods to your diet can reduce inflammation. Research shows that tart cherries have anti-inflammatory compounds that act as natural painkillers. Ginger contains gingerols that have been found to ease muscle soreness.

Stretching

Research does not support the popular belief that stretching before exercise will reduce muscle soreness. It is better to focus on a warm-up with repetitive movement that prepares the muscle for more intense activity and save stretching for after your workout.

Apple Kale Salad with Mint Yogurt Dressing

Sat, 09 Apr 2022 02:10:40 GMT

The ingredients in this healthy salad are rich in antioxidants, fiber, and heart-healthy fat. The kale and apples provide a balance of sweet, tart, and bitter flavors, while a simple yogurt dressing keeps it light and nutritious. This salad makes an ideal snack, or pair it with your favorite soup or sandwich for an easy lunch.

Nutrition Facts

Serving Size 1/2 recipe

Amount Per Serving

189

Calories

% Daily Value

12%

Total Fat 7.9g

4%Saturated Fat 0.9g

Trans Fat 0g

Cholesterol 1mg

Sodium 189mg

11%

Total Carbohydrate 33.7g

33%

Dietary Fiber 9.2g

Total Sugars 17g

Includes 4g Added Sugars

Sugar Alcohols 0g

Protein 3.4g

Vitamin D 0mcg

Calcium 79mg

Iron 1.3mg

Potassium 332mg

Vitamin A 51.3mcg

22%

Vitamin C 20.1mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

24.5 Net Carbs Per Serving

Yield: 2 servings

Preparation time: 15 minutes

Ingredients

Salad

1 1/2 cups thinly sliced kale leaves
1 Granny Smith apple, cored and thinly sliced
2 ribs of celery, sliced
1/4 cup dried cranberries
3 tbsp chopped walnuts

Dressing

1 tablespoon plain low-fat Greek yogurt
1 tablespoon fresh lemon juice
2 tsp chopped fresh mint
1/8 tsp salt
1/8 tsp ground black pepper

Directions

Place the kale, apple, celery, cranberries, and walnuts in a medium-sized bowl.
In a small dish, stir together the yogurt, lemon juice, mint, salt, and pepper. Pour the dressing over the salad and toss to coat all ingredients. Serve immediately at room temperature, or refrigerate for up to 24 hours and serve cold.

8 Spring Fruits and Vegetables to Eat Now

Wed, 06 Apr 2022 14:30:32 GMT

Keep your eye out for these nutritious fruits and vegetables as they hit their peak during the spring growing season.

Asparagus

Asparagus contains a prebiotic called inulin that aids digestive health by promoting the growth of good bacteria. It is also loaded with anti-inflammatory phytonutrients, and vitamins and minerals that act as antioxidants.

Cooking tip: Place 1 pound of asparagus in a single layer on a baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Broil on low for 10 minutes. Serve warm.

Artichokes

Artichokes provide folate, fiber, vitamin C, and vitamin K. They contain the disease-fighting flavonoids quercetin and anthocyanins. Artichokes are a source of lutein, which promotes heart health, and cynarin and silymarin, which have been linked to liver health.

Cooking tip: Cut off the stem of a fresh artichoke and remove the outer leaves. Cut off the top and trim any spiked points on the remaining leaves. Steam the artichoke for 20 to 30 minutes. Enjoy the tender, fleshy part of the leaves with your favorite dip. Chop up the artichoke heart and use it as a pizza or salad topping.

Beets

Beets contain fiber, potassium, and folate. Purple and red varieties also contain betacyanin, a phytochemical found to protect against cancer and reduce the inflammation linked to heart disease.

Cooking tip: Trim the stems of five or six small beets and scrub them clean. Drizzle them with olive oil and wrap them in aluminum foil, creating a packet. Roast for 25-35 minutes at 400 degrees Fahrenheit, or until the beets are tender. Slice and serve on a fresh, green salad with goat cheese.

Garlic Scapes

Garlic scapes grow from a garlic bulb to form a long green, curled stem above the ground. Like garlic, the scapes are part of the allium vegetable family. These foods contain sulfur compounds that act as antioxidants to fight disease.

Cooking tip: Thinly slice garlic scapes and use them in any dish you would use scallions. Toss them into stir-fry or noodle dishes, and add them to omelets or quiche. They can also be blended into basil pesto.

Peas

Spring peas provide manganese, folic acid, fiber, and vitamin B6. They have been recognized as a source of alpha-linolenic acid, a type of omega-3 fatty acid. Peas also contain coumestrol, a phytochemical that has been linked to a reduced risk for stomach cancer.

Cooking tip: Sweet spring peas can be eaten raw as a salad topping. They can also be steamed until soft and mashed like potatoes.

Radishes

Like kale and Brussels sprouts, radishes belong to the family of cruciferous vegetables. These foods contain glucosinolates, which have been found to protect against cancer. Radishes are also a source of vitamin C and fiber.

Cooking tip: Serve quartered radishes with fresh green salads, thinly slice them to use as a sandwich topping, or dice them and add to coleslaw.

Spinach

This leafy green is a source of vitamin C and vitamin K. It provides the carotenoids beta-carotene, lutein, and zeaxanthin, which act as antioxidants and also promote healthy vision. Spinach has been found to protect against aggressive forms of prostate cancer.

Cooking tip: Gently saute 2 cups of spinach in a skillet with 1 teaspoon of olive oil for 2 to 3 minutes. Season with your favorite herbs and spices and eat as a side dish, or add it to lasagna, quiche, or cooked grains like quinoa.

Strawberries

Strawberries provide vitamin C, folate, and fiber. They contain over 18 phytonutrients, which have been linked to the prevention of cardiovascular disease and cancers. Strawberries have also been found to aid in blood sugar control.

Cooking tip: Make a fruit salsa with ½ cup each of chopped strawberries, chopped pineapple, and chopped kiwi. Stir in 1 teaspoon of finely chopped fresh mint. Enjoy with cinnamon pita chips.

Sources

What Is Metabolism?

Tue, 05 Apr 2022 15:10:19 GMT

Metabolism is a group of chemical reactions that converts the fuel in food into energy, which can be used for processes such as breathing, blood circulation, and movement. Your metabolism determines the number of calories you need each day.

The number of calories needed by the body to operate at rest is known as the basal metabolic rate (BMR). BMR is heavily influenced by muscle mass. The more muscle you have, the more energy you need. As a result, men tend to have higher BMRs than women, and our metabolism typically declines as we age and lose muscle mass.

According to Mayo Clinic, BMR makes up 70 percent of the calories used each day. The remaining 30 percent comes from digesting food (thermogenesis) and from exercise. Despite the common belief that we can alter our metabolism, our BMR remains fairly consistent throughout adulthood. There are medical conditions that slow metabolism, but they are rare.

Instead of falling for miracle products that claim to speed up metabolism, turn your focus to the element you can control: exercise. Incorporating more activity into your day is the proven way to burn more calories. When you burn more calories than you consume, you will lose weight.

Sources

Chocolate Chip and Sunflower Seed Olive Oil Cookies

Fri, 01 Apr 2022 02:55:39 GMT

Olive oil is often associated with savory cooking, but it can also be used when baking sweet treats. Substituting olive oil for butter in this cookie recipe reduces saturated fat. When it’s combined with raw sugar, dark chocolate chips, and crunchy sunflower seeds, you’ll never know it’s in there. For an additional healthy twist, brown rice flour gives these whole-grain cookies a great chewy texture.

Tips for the cook: If you’ve never baked with brown rice flour, you may be surprised by its somewhat gritty texture. If you find this unappealing, note that it is much more pronounced when the cookies are warm. Once the cookies cool, the texture becomes more balanced with the qualities of shortbread crossed with a chewy oatmeal raisin.

Nutrition Facts

Serving Size 2 cookies (1/9 recipe)

Amount Per Serving

257

Calories

% Daily Value*

14%

Total Fat 8.8g

8%Saturated Fat 1.6g

Trans Fat 0g

Cholesterol 24mg

Sodium 72mg

14%

Total Carbohydrate 42.9g

Dietary Fiber 1.6g

Total Sugars 23.2g

Includes 1.8g Added Sugars

Sugar Alcohols 0g

Protein 3.2g

Alcohol 0.1g

Vitamin D 0.7mcg

Calcium 2mg

Iron 0.9mg

Potassium 110mg

Vitamin A 10mcg

Vitamin C 0.1mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

41.3 Net Carbs Per Serving

Yield: 18 cookies

Preparation time: 15 minutes

Cooking time: 20 minutes

Ingredients

1 egg
1/4 cup olive oil
1 cup raw (turbinado) sugar
1/2 tsp vanilla extract
1/4 tsp salt
1 cup brown rice flour
1/2 cup whole wheat flour
2 tbsp raw, hulled sunflower seeds
2 tbsp dark or semi-sweet chocolate chips

Directions

Preheat the oven to 375 degrees Fahrenheit. Spray a baking sheet with non-stick cooking spray or cover it with a non-stick baking mat. Set aside.
In the bowl of a mixer, add the egg and olive oil. Mix on medium speed for about 45 seconds until the egg is beaten and combined with the oil. Add the sugar and mix for 1 minute. Mix in the vanilla and salt.
In a separate bowl, stir together the brown rice flour and whole wheat flour. With the mixer on low, slowly add the flours to the wet ingredients. Mix just until all ingredients are combined, scraping the sides as needed. Stir in the sunflower seeds and chocolate chips.
The cookie dough will be crumbly, so you will need to use your hands to prepare the cookies for baking. For each cookie, scoop out a heaping tablespoon of dough. Form the dough into a ball, then gently flatten it. The cookies will spread very little, so the shape you make now will be the same shape after baking.
Arrange 12 cookies per standard-size baking sheet. Bake 8-10 minutes, or until the cookies become firm and the bottom edges begin to brown. Remove from the oven and let cool for 1 minute. Transfer the cookies to a cooling rack and repeat with the remaining cookie dough. Once completely cool, store in an airtight container for up to 3 days.

Soluble and Insoluble Fiber: What’s the Difference?

Tue, 29 Mar 2022 22:01:42 GMT

While neither soluble nor insoluble fiber is digested or absorbed, each type provides health benefits.

Types of Fiber

Soluble fiber: Soluble fibers include pectin, beta glucan, gums, and mucilages. They absorb water to form a gel-like substance, which slows digestion. Soluble fiber binds to cholesterol-containing bile acids preventing absorption. As a result, it is linked to a reduction in LDL (bad) cholesterol. It has also been found to slow the absorption of sugar in those with type 2 diabetes, which results in better blood glucose control.

Sources: Oat bran, barley, nuts, lentils, beans, peas, apples, pears, and citrus fruits.

Insoluble fiber: Insoluble fibers include cellulose, hemicellulose, and lignin. These fibers add bulk by retaining water, which speeds digestion and prevents constipation.

Sources: Wheat bran, brown rice, broccoli, cabbage, dark leafy greens, and raisins.

Recommended Intake

Most plant-based foods contain both soluble and insoluble fibers. Instead of tracking your intake of each type, health professionals recommend eating a variety of fiber-rich foods to get the soluble and insoluble fiber you need. Adults should aim to get 25 to 35 grams of dietary fiber each day.

Due to fiber’s role in digestion, a rapid increase in intake can result in bloating, cramping, and gas. When adding more fiber-rich foods to your eating plan, gradually add a few grams per week over several weeks until you reach the recommended amount. Increasing your water intake can also help ease the effects of increased fiber.

Fiber and Weight Loss

High-fiber foods have been associated with improved weight loss. These foods often have a texture that requires more chewing, which slows how quickly you finish a meal. Slower eating leads to mindful eating and a feeling of fullness. Many high-fiber foods, such as fruits and vegetables, are also low in calories. Additionally, high-fiber foods may keep you feeling full longer to prevent high-calorie snacking between meals.

Sources

5 Ways to Prevent Lower Back Pain

Mon, 28 Mar 2022 14:36:09 GMT

Strengthening the Core

Resistance training that targets the lower back and abdominal muscles helps reduce lower back pain by building a strong core. Common exercises include lower back extensions, bridges, crunches, twists, and leg raises. Performing exercises on a stability ball or with pulley machines requires the use of stabilizing muscles for balance, which also contributes to a strong core and healthy back.

Yoga for Flexibility

Yoga poses increase flexibility and strengthen core muscles. Studies have shown that regular yoga practice can reduce back pain in some people. Consider a gentle or restorative yoga class to get started. These classes have fewer poses and focus on improving flexibility and relaxation.

Correct Computer Workstation

A poorly designed workstation can cause incorrect posture that contributes to lower back pain. The U.S. Department of Labor offers advice on how to set up your computer workstation.

Adjust your monitor so that the top is at or just below your eye level. Sit so that your head and neck are in line with your torso and keep your shoulders relaxed.
Your elbows should be held close to your side, bent at 90 to 120 degrees, and supported by armrests if possible.
Adjust your seat height so that your wrists and hands are in line with your forearms when typing.
Choose a desk chair with lumbar support or roll up a towel and place it between your lower back and the back of the chair.
Keep your feet flat on the floor and consider using a foot riser so that your knees are at hip height.

Safe Lifting

Lifting heavy objects is a major cause of lower back pain, but using proper form can help reduce your risk of injury. Follow these tips for lifting with your knees and not with your back.

Stand close to the object with feet about hip-distance apart.
Bend at the knees and the waist and grasp the object. You should be in a squatting position. Avoid bending only at the waist.
Avoid twisting or turning the body when you are carrying the load. Your feet should face the direction you plan to move with the object before you lift it.
Return the object using the same process. Bend your knees and lower to the ground. Try propping the object on your knee as you slowly slide it to the floor.
Always test the weight of an object before trying to lift it. If the object is too heavy, ask for help or use a dolly or cart.

Supportive Sleep Position

Your sleeping position can reduce the risk of lower back pain. The Mayo Clinic recommends using pillows to make sleep comfortable and safe for your back.

On your side - Pull your knees up to hip level and place a pillow between your knees. The pillow supports the top leg and prevents spine rotation.
On your back - Keep the natural curve of your spine by placing a pillow under the back of your knees and a small, rolled towel under your lower back.
On your stomach - Place the pillow under your hips and also rest your head on a pillow if it does not cause neck strain.

Check with your healthcare provider when you experience lower back pain. When choosing treatment and selecting the best steps to prevent future pain, it’s important to rule out serious causes such as slipped discs.

Sources

Beef and Black Olive Stuffed Peppers

Fri, 25 Mar 2022 16:55:36 GMT

Stuffed peppers provide a one-dish meal that is loaded with plenty of protein and vegetables. Make this recipe as it is, or use it as a base and add your own twist. Create a vegetarian version by substituting black beans or mushrooms for beef. You can also swap brown rice or quinoa for the orzo. Add an international spin with Greek spices and feta cheese instead of mozzarella.

Nutrition Facts

Serving Size 1 stuffed pepper

Amount Per Serving

197

Calories

% Daily Value*

Total Fat 5.6g

14%Saturated Fat 2.8g

Trans Fat 0g

Cholesterol 20mg

13%

Sodium 298mg

Total Carbohydrate 25.6g

12%

Dietary Fiber 3.5g

Sugars 8.1g

Protein 11.4g

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation Time: 20 minutes

Baking Time: 25 minutes

Ingredients

¼ lb. lean ground beef
¼ cup chopped onion
½ cup chopped black olives
1 can (14.5 oz.) no-salt-added, diced tomatoes
¼ tsp garlic powder
¼ tsp salt
¼ tsp ground black pepper
¼ tsp crushed red pepper (optional)
1 cup cooked orzo pasta
¼ cup shredded part-skim mozzarella cheese
4 medium-sized bell peppers, any color

Directions

Preheat the oven to 400 degrees Fahrenheit.
Heat a large skillet over medium-high. Add the ground beef and cook for 3 minutes, breaking it into small pieces as it cooks. Add the onion and cook 2 minutes more. Add the black olives and tomatoes. Cook, stirring often, for about 3 more minutes, or until most of the liquid from the tomatoes has evaporated and the beef is no longer pink.
Add the garlic powder, salt, black pepper, and red pepper. Stir in the orzo pasta and turn off the burner.
Prepare the peppers by determining if they are best standing straight up creating a cup, or if they are best on the side creating a boat. It’s okay to have a mixture of both. Place the peppers in the position you will stuff them and cut off the top quarter of the peppers. Remove the seeds, stems, and any large ribs inside the peppers.
Select a baking dish that is 2 to 3 inches deep that will fit all your peppers and keep them close together while baking. A 7" x 10" casserole dish or a loaf pan works well. Spray the dish with non-stick cooking spray or olive oil. Arrange the peppers cut-side up in the dish.
Spoon about ½ cup of the beef mixture into each pepper. The amount you add may vary depending on the size and shape of each pepper. Pack the stuffing in and mound it slightly above the rim of the pepper. Top each stuffed pepper with 1 tablespoon of shredded cheese.
Bake for 25 to 30 minutes, or until the cheese is melted and browned, and the pepper begins to shrivel and become tender. Serve warm.

Ab Workout Tips

Wed, 23 Mar 2022 18:06:10 GMT

Give your abdominal muscles the attention they deserve. Follow these tips to strengthen your core.

Types of ab exercises

Ab exercises have evolved from those that target one area (crunches) to those that engage multiple muscle groups (planks). Despite which type is currently trendy, both will strengthen your abs. Research sponsored by the American Council on Exercise found that the bicycle maneuver, captain’s chair, and crunches on an exercise ball are the top three most effective ab exercises. However, abdominal muscles rarely work alone, and training them with the muscles of the lower back and legs helps to create a stronger core. Incorporate more full-body ab exercises, such as high knee lifts, planks with leg lifts, and burpees.

Frequency of workouts

You should train your abdominals no differently than you train other muscles. Do ab exercises 2-3 times per week allowing 1-2 rest days in between workouts. Fitness professionals recommend anywhere from 10-20 repetitions and 2-3 sets of each exercise. Switch up your routine and incorporate new exercises every 4-6 weeks to keep your muscles challenged.

Beyond strength training

Abdominal exercises are important for a strong core, but they are just one part of the bigger picture. Cardiovascular exercise, food, and posture also play a role in your fitness and appearance. Cardio exercise helps to burn the calories required to reduce fat around your stomach and expose muscle. High-sodium foods and carbonated beverages can cause water retention and bloating, which can make the abdominal region appear larger. Poor posture can also cause your stomach to bulge. Pull your shoulders back and contract your abs when you feel yourself beginning to slouch.

Tips to Overcome Weight Loss Plateaus

Mon, 21 Mar 2022 14:16:21 GMT

Weight loss plateaus are common, but they don't have to stop you from reaching your fitness goals.

What Is a Plateau?

As you lose weight, your daily calorie requirement will decrease because it takes fewer calories for a smaller body to function. For example, let’s say you currently need 2,300 calories to maintain your weight. If you eat 1,800 calories per day you will lose weight. As you lose the weight, your body may eventually reach the point where 1,800 calories are all it needs to maintain your new, lower weight, causing your weight loss to stall (the plateau).

Stay Honest

People sometimes confuse a true weight loss plateau with simply straying from their health plan. Tufts University nutrition professor, Susan B. Roberts, Ph.D., says that her work in weight loss research shows true plateaus occur after 6 months or more of being on a weight loss plan. If this is when you plateau, then it is likely due to the metabolic changes of reaching a lower weight.

If your weight loss stalls after only a few weeks of healthy eating and exercise, it's possible that you were rapidly losing water at the beginning of your program. Now your body is trying to lose fat. Ask yourself some questions and make changes where necessary. Are you recording everything you eat? Have you lowered the intensity of your workouts? It’s important to be specific during this phase to account for any extra calories that may keep you from losing weight.

Plan for It

Plateaus are a reality of weight loss so make a plan for how you will address them. Create a list of motivational quotes to keep you inspired or think of new exercises to add variety. Plan to give up a leisure activity (such as watching television) so you can exercise more. Set an appointment at a wellness center, spa, or with a nutritionist to reduce stress, get tips, and renew your positive attitude.

Back to Basics

When you face a plateau, it’s time to get technical. Use your MyFoodDiary account to determine how many calories you need to maintain your new weight and for continued weight loss. Women should eat no fewer than 1,200 calories per day and men no fewer than 1,700 calories per day. You may need to adjust your habits in other ways than simply eating less:

Step up the intensity of your workouts. It’s time to move to the next class level, increase the weight you lift, or finally start adding hills to your walk or run.
Adjust your nutrient intake. Perhaps you have been on the lower end of the suggested range for protein intake, or on the higher end of the range for carbohydrate intake. Try eating more lean proteins and fewer refined grains. If you eat very little fat, consider adding more olive oil or nuts to your eating plan.
Get out the food scale and measuring cups. It’s easy for portion sizes to gradually increase when you eyeball a measurement.

Modify Your Goals

If you are close to your goal, you might decide that you feel healthy and energized at this new weight. It’s okay to go into maintenance now. This is why we have a healthy weight range. You might feel your best at the higher end of the range.

If you still have more weight to lose, be patient with yourself. For the next few weeks, change your goal from losing weight to maintaining your current weight. This will reduce stress and frustration as you adjust your plan. Once you find what changes help you break through the plateau, you can resume with weekly weight loss goals.

4 Things to Know About Exercise and Bone Density

Wed, 16 Mar 2022 02:51:54 GMT

Bone loss puts you at risk for osteoporosis.

Bone mass peaks in your 20s, and you begin to lose about 0.5 percent per year after the age of 40. If steps are not taken to combat this loss, decreased bone mineral density (osteopenia) can result. When osteopenia is extreme, it becomes osteoporosis, a disease that puts you at high risk for bone fracture and physical disability.

Exercise can reduce bone loss.

Osteoblasts build bone and improve bone density, while osteoclasts break down bone and decrease bone density. During midlife, osteoblast activity is in balance with osteoclast activity. After a woman reaches menopause, osteoclast activity increases causing a loss in bone mineral density. Research shows that exercise stimulates the activity of osteoblasts (build-up) while it also appears to suppress osteoclast (breakdown) activity helping you to maintain bone density and decrease age-related bone loss.

The influence of exercise on bone mineral density is dependent on many factors including age, hormone status, nutritional status, and the type of exercise. The benefit of exercise also goes away once regular activity stops. Making physical activity a long-term, regular part of your lifestyle is essential for improving bone health.

Choose weight-bearing exercises.

Bones must be overloaded to stimulate new growth. This occurs during higher impact, weight-bearing exercises that involve pounding or quick movement such as running, moderate-intensity weight training, jump training, stair climbing, gymnastics, tennis, and soccer. Activities such as cycling and swimming are beneficial to heart health, but are not weight-bearing and do little to improve bone density.

Research shows that walking may not provide enough impact to preserve bone mineral density. However, it’s possible that a long-term walking program (more than 1 year) may provide some benefit. But if you rely on walking for your weight-bearing exercise, consider adding stair climbing or short jogging intervals to your regular walks.

It’s not too late to protect your bones.

Building a strong bone foundation in the teens and 20s is important, but it’s not too late if you have passed that stage of your life. The goal in midlife is to maintain the bone mass you have built in earlier years.

Sources

6 Ways to Lower Cholesterol through Diet and Exercise

Wed, 16 Mar 2022 02:50:08 GMT

Research shows that if you are overweight, losing just 5 to 10 percent of your body weight can lower your cholesterol levels. If you are using MyFoodDiary to reach or maintain your healthy weight, you've already taken the first step. Here are more ways you can lower your cholesterol through diet and exercise:

Limit saturated fats to less than 7 percent of total calories. Saturated fats are most often found in animal products, such as red meat and butter.
Limit dietary cholesterol intake to 300 mg or less per day. Those who have been diagnosed with heart disease or diabetes should limit cholesterol intake to 200 mg per day.
Eat more foods with omega-3 fatty acids, including fish (such as wild salmon and lake trout), flaxseeds, pumpkin seeds, and kale.
Eat more dietary fiber, especially in the form of dried beans, oat bran, barley, eggplant, apples, grapes, strawberries, and citrus. These foods contain soluble fiber, which has been found to lower LDL (bad) cholesterol. Adults should eat 20-35 grams of fiber per day.
Engage in 30-60 minutes of moderate to vigorous physical activity at least five days a week, preferably every day. This amount of exercise has been shown to increase HDL (good) cholesterol levels and lower LDL (bad) cholesterol levels.

Make sure you discuss your plan with your doctor. If you are at high risk for heart disease, your doctor may recommend an approach such as combining lifestyle changes with medication to improve your cholesterol more quickly.

Sources

Frozen vs Canned vs Fresh: Tips for Choosing Healthy Fruits and Vegetables

Tue, 08 Mar 2022 21:32:43 GMT

Fresh, frozen, and canned fruits and vegetables can all be healthy. Follow these tips for choosing the most nutritious options.

Fresh Picked

Fresh fruits and vegetables are often considered the gold standard when it comes to healthy eating. At peak ripeness, these foods are loaded with disease-fighting antioxidants and fiber. But many vitamins are unstable during temperature changes, exposure to light, and long storage. This means the fresh foods in the produce section of your supermarket may not always be the most nutritious choice.

Foods ripened on the vine contain more nutrients than those picked early and ripened through commercial processes. If you are selecting in-season produce that was grown close by, then you are likely getting the healthiest produce possible. If it was picked weeks ago and has spent days in the cooler, some of the valuable nutrients have been lost.
The longer you store fruits and vegetables, the more the nutrients decrease. Even if you pick produce from your own garden, eat it within a day or two of harvesting it to avoid nutrient losses.

Frozen Foods

Research shows frozen foods can be as (or more) nutritious as fresh fruits and vegetables. Before freezing, many of these foods are picked at their peak ripeness improving nutrient content. Some frozen foods are slightly cooked or blanched before freezing and this can decrease nutrients, but the process is often quick, reducing significant losses.

Choose frozen foods without added salt and sauces to reduce excess sodium and calories.
Research shows that some nutrients decrease during the slow thawing process so transfer the food straight to the cooking pot or microwave while still frozen.
Many frozen fruits contain sugar so check labels carefully and select unsweetened versions.

Canned Goods

Canned fruits and vegetables can be a healthy choice, but cooking and processing times play a role in nutrient content. While this can’t be controlled by the consumer there are a few things you can do to get the most nutrition from canned foods.

Most canned foods contain extra sodium so it is important to select those with labels stating “low sodium” or “no salt added”.
One study showed that rinsing canned foods before cooking can decrease sodium levels by 23 to 45%. The downside is that other minerals often leach into the liquid so you are washing those away too.
Canned fruits may have added sugar. Select those labeled “in own juices” or “unsweetened”, and avoid “in syrup”.

What’s the best?

Despite our desire to know which is the best choice, research shows that nutrients vary in all sources of fruits and vegetables. Some vitamins and minerals are higher in fresh-picked produce while others are better maintained in frozen and canned foods. To complicate things further, it can vary across brands for the same fruit or vegetable. The soil used for growing, how it is harvested, and the exact methods for processing vary so widely that when you compare apples to apples, there is not always a consistent answer for which is healthiest. This is why many experts recommend incorporating a variety of fruits and vegetables (fresh, frozen, and canned) into your eating plan.

Yoga for Beginners

Mon, 07 Mar 2022 17:31:24 GMT

Research shows that yoga decreases stress, tension, and blood pressure while increasing balance, strength, and flexibility. This beginners guide will help you understand the types of yoga, how it can influence your weight loss, and provide tips for getting started.

Types of Yoga

Most yoga classes at your local studio or gym are Hatha yoga. This means that they focus more on poses and breathing versus the forms of yoga that focus on meditation. There are a variety of styles under Hatha yoga so don’t throw in the towel if you dislike the first class you try.

Iyengar - This type focuses on correct posture and provides an introduction to the use of props for form and balance. Even if you decide not to stick with Iyengar, it is a great class for beginners because it will help you with proper form and alignment before you move on to other types.

Ashtanga, Vinyasa, and Power Yoga - Some of the most physically challenging forms of yoga, these classes focus on flow as you move through a sequence of poses. The American Council on Exercise states that Ashtanga (Power Yoga) has been found to increase muscular endurance and flexibility.

Gentle or Restorative - If you need to relax or you are healing from an injury, this type of yoga is ideal. Restorative yoga involves only a few poses and focuses on relaxation and breathing. If you do have an injury, be sure to tell the instructor so that he or she may help you adjust each movement to your needs.

Yoga and Weight Loss

While small improvements in cardiovascular fitness are possible with more challenging classes (Ashtanga and Vinyasa), most versions of yoga do not increase heart rate enough to benefit aerobic fitness. As a result, a typical yoga session burns fewer calories than most cardio sessions. Some research suggests that yoga can actually lower metabolism.

Despite a lower calorie burn, regular yoga practice can influence your health behaviors and promote weight loss in other ways. The discipline and focus required in yoga can be transferred to other areas, such as healthy eating. A study published in the Journal of the American Dietetic Association found that those who practiced yoga ate more mindfully and had a lower body mass index. Mindful eating means you are more aware of what you eat thus making you more likely to eat only when you are hungry and stop when you are full. Mindful eating is linked to better weight control.

Tips to Get Started

Yoga at home is the ideal solution for a tight schedule or strict budget, but consider a few free community classes or a week pass to a studio when starting. Proper alignment in yoga is important for safety and taking at least a few classes with an instructor will give you a strong foundation in your practice. If you can’t make it to a studio, be sure to invest in a video that provides beginner instruction.

Here are a few more tips to help you get started whether you do yoga at a studio or in your living room:

You will need a mat, water bottle, and a towel. Some studios provide mats for newcomers but plan to buy your own if you stick with it.
Wear the most form-fitting clothing that you feel comfortable in. This type of clothing helps you move easily and allows you and the instructor to assess your form.
Ask questions and try different instructors or videos. It may take you some time to find the type of instruction style you prefer.
Benefits are seen with one session per week, but if you want to build on improvements and make progress, plan to do at least two sessions per week.
Remember that you aren’t being judged. If the instructor is watching you, he or she is trying to help you practice safely.
Don't take yourself too seriously. While yoga is a quiet, focused form of activity, smiles, giggles, and even applause are welcome in most classes.
Poses can be either energizing or relaxing. Keep this in mind when you are choosing yoga to do first thing in the morning or in the evening before bedtime.

Sources

American Council on Exercise - Fit Facts: Yoga at a Glance

5 Ways Exercise Slows Aging

Thu, 03 Mar 2022 17:03:50 GMT

Aging affects our mental and physical health, but it’s important to know that many of these changes are due to inactivity and excess body fat. You have the power to slow the aging process through regular exercise and eating right.

Endurance

According to the Harvard Medical School, a man’s maximum heart rate begins to decrease by 1 beat per minute per year beginning in his late 20s. In addition, there is a decrease in the amount of blood the heart can pump, which leads to a decrease in aerobic fitness. Regular exercise can slow the decrease in maximum heart rate, increase the heart’s ability to pump blood, and reduce blood pressure.

Muscular Strength

Research shows that adults lose 8% or more of their muscle mass each decade after they reach 40. Strength training helps to slow this loss. The National Institute of Aging recommends that adults do two 30-minute strength-training sessions each week. Try weight lifting, weight machines, muscle conditioning classes, or exercise bands.

Flexibility

Limited range of motion is a major factor in reduced mobility for older adults. The more you exercise, the better your flexibility, and in turn, the easier it is for you to be active. Cardio exercise, strength training, and stretching exercises work hand-in-hand to improve your range of motion.

Mental Decline

Aging causes the brain to shrink, which is linked to poor memory and depression. Recent research shows that regular exercise may reduce brain shrinkage. A study of adults over age 70 found that those who participated in moderate-intensity physical activity (such as walking) several times a week had less brain shrinkage than those who did little activity.

Social Engagement

Retirement, loss of loved ones, and loneliness put older adults at risk for sadness and anxiety that could lead to chronic depression. Exercise not only improves mood, but it presents opportunities for social engagement. Regardless of your age, social exercise helps you build relationships with like-minded people. These relationships can improve self-esteem and keep you feeling connected as you age, reducing feelings of loneliness. Find exercise classes at the gym, walking clubs, or recreational sports teams, and start exercising with others.

Sources

Aerobic vs. Anaerobic: What Is the Difference?

Mon, 28 Feb 2022 15:48:08 GMT

What do the terms aerobic and anaerobic mean?

Aerobic means with oxygen. Aerobic exercises are low-to-moderate in intensity and are sustainable for long periods of time. Walking, jogging, biking, and swimming are all aerobic exercises.

Anaerobic means without oxygen. Anaerobic exercises are activities that require quick bursts of power at high intensities. Sprinting and weightlifting are anaerobic exercises.

During aerobic conditions, the muscle cells have adequate fuel and oxygen, and they can contract repeatedly without fatigue. During anaerobic conditions, muscle cells must rely on other reactions that do not require oxygen. This anaerobic metabolism in the cells produces waste molecules that can impair muscle contractions. This results in fatigue.

Fatigue causes you to experience added discomfort and weakening muscles. Eventually, you will need to lower your intensity level and allow your body to remove the waste molecules.

What is the metabolic threshold?

We rely on aerobic metabolism to handle most of our body's energy needs. As we begin exercising, the increased energy requirements cause us to increase our breathing rate. If we increase our exercise intensity slowly, the muscles can maintain aerobic metabolism, and we don't experience symptoms of fatigue.

As exercise intensity increases, the need for energy eventually exceeds what can be supplied by aerobic metabolism. Our muscles simply need more reactions to support the demand for energy. Therefore, anaerobic metabolism increases. We refer to this change in metabolism as the metabolic threshold.

Keep in mind that we never switch from total aerobic to total anaerobic metabolism. Instead, the proportion of anaerobic metabolism increases the more intensely we exercise.

How do I find my metabolic threshold?

Fortunately, we do not need sophisticated equipment to detect when we transition from aerobic to anaerobic exercise. As we approach and pass our metabolic threshold, we start to breathe harder and exercise becomes uncomfortable. You can use a heart rate monitor to record the heart rate at which you sense these symptoms of over-exertion.

How do I use aerobic and anaerobic exercise in my workouts?

It depends on your goals. Most of us are not elite athletes. We simply exercise to feel good and be healthy. Aerobic exercise enables us to exercise for long periods of time, which allows us to burn more calories. It also tends to be less stressful to our muscles, joints, and heart, which may be important for individuals with arthritis, heart disease, or high blood pressure. However, some anaerobic exercise training is necessary to more rapidly improve your fitness and performance.

The best option for improved fitness is to include aerobic and anaerobic exercises in your workout routine. The American College of Sports Medicine recommends that adults get at least 150 minutes of aerobic exercise, and perform strength training (anaerobic) two times per week. You can also add anaerobic exercise to your aerobic workouts by incorporating short sprints into your run or adding plyometric training (sometimes called jump training).

How to Naturally Increase Your Metabolism

Mon, 21 Feb 2022 16:30:03 GMT

Understanding metabolism

Your resting metabolic rate (RMR) represents how many calories you would burn if you laid in bed all day. It is the minimum amount of energy needed to keep your body functioning. People with low resting metabolic rates often find it difficult to lose weight because their bodies require very few calories to function. Any extra energy is stored as fat.

Fitness centers often have the resources to measure RMR, but you will get more accurate results from tests conducted by universities or research centers that have exercise physiology labs.

How to decrease your metabolism

Although most people would prefer a faster metabolism, many dieters actually make changes that decrease their metabolic rate. They do this by severely restricting their caloric intake. The body responds as if there is a famine and uses less energy. As a result, they hit a plateau and stop losing weight.

How to increase your metabolism

The key is to minimize your calorie deficit. This means slowing down your weight loss, or even maintaining your weight, for the next month or two. Don't be dismayed. This doesn't mean that big things aren't happening. The goal during this time is to improve your body composition through exercise and to reset your metabolism. Your body needs to trust that there is food coming and that you're going to meet its energy needs through food intake. Once this trust has been established, you can start a small deficit of 500 calories per day, which translates to a weight loss of 1 pound a week.

When you feel true hunger signals, you should eat. Your body is telling you that it needs energy, so trust those internal cues. This can be difficult after years of ignoring those signals and denying yourself foods when fad dieting. Consciously work on recognizing these natural cues. Don’t skip meals. Instead, spread your food intake throughout the day by incorporating snacks.

Exercise

Exercise gives your metabolism a slight boost through a process called excess post-exercise oxygen consumption (EPOC). After exercise, your body works to return to its equilibrium. This takes energy.

Slowly work up to at least 30 minutes of moderate to vigorous exercise on most days of the week. Increase general activity throughout the day with short walks, housework, gardening, and taking the stairs. Incorporate strength training at least twice a week — this is imperative for rebuilding the muscle mass that was depleted during past dieting.

MyFoodDiary can guide you

MyFoodDiary is designed to help you lose weight the right way. We encourage gradual weight loss over time through a moderate calorie deficit, increased activity, and developing a healthy relationship with food. Unlike crash diets, we hope to help you achieve a healthier body and a faster metabolism, along with your desired weight loss.

Quick Circuit Training Exercise at Home

Wed, 16 Feb 2022 18:38:57 GMT

You don't need a home gym or even a full hour to get in a good workout. A quick circuit training workout at home can help you reach your goals.

Create a Home Circuit

A home circuit is a great way to challenge yourself in 20 to 30 minutes. A circuit simply consists of strength training exercises mixed with cardio segments. These exercises should include a range of upper and lower body exercises and should challenge your cardiovascular system, resulting in a complete full-body workout. Get creative and imaginative in setting up your exercises. Anything from jumping on the kids' trampoline to doing lunges in the living room will work. It all depends on the space and equipment you have available.

The amount of time for each segment should last from 45 to 90 seconds. Depending on the number of segments, you can complete each exercise once or rotate through the circuit two or three times. For example, if you select 10 exercises and do each for 60 seconds, one circuit will take 10 minutes. Do 3 circuits and you’ll complete a 30-minute workout.

Exercises for Your Circuit

The key to effective circuit training is to keep your heart rate elevated. Move from one exercise to the next without any rest in between. The strength training segments will allow your heart rate to recover between cardio segments, but remember the shorter you want your workout to be, the more challenging you need to make it. However, don’t overdo it by going beyond an intensity that is safe for your fitness level. Exercise at the upper end of your safe intensity range.

Sample Circuit Workout

Warm-up: March in place, walk, or step up and down on a stair for 3 minutes.

Circuit:

Jump rope
Alternating forward lunges
Knee lifts
Push-ups
Jumping Jacks
Alternating side lunges
Jab-Cross boxing combination
Abdominal crunches
Squats
Step-ups (on a stable chair or bench)

Perform each segment for 60 seconds. Complete 2 circuits.

Cooldown: March in place or take a slow walk around the room for 3 minutes.

This sample workout will take around 26 minutes to complete. According to our exercise log, a 150-pound female will burn 242 calories during this sample circuit workout.

Childhood Obesity: 5 Tips for Parents

Mon, 14 Feb 2022 17:28:06 GMT

As a parent, you play the leading role in how your children relate to food and exercise. The following 5 tips will help you steer your children towards happy, healthy lifestyles.

Avoid negativity

Make sure that you are not revealing negative comments about yourself in front of your daughter or son. Many individuals who struggle with weight issues have a less than ideal body image and often repeat negative self-talk out loud. Standing in front of the mirror and saying that you hate something about your body will teach your children how they should think and feel about their bodies. Focus on positive attributes that you're proud of, both in yourself and in your children.

Be physically active

Integrate healthy activity into your day without making it feel like a chore. Children naturally like to run and play. Make an effort to play outside together on a daily basis. Go on treasure hunts for nature items around the neighborhood, ride bikes to the park, swim, and play freeze tag. Never bring up burning calories or exercising to lose weight. Instead, mention how good it feels to move your body, and have fun.

Learn what you should and shouldn't control

Ellyn Satter, an author and expert on child feeding, has said parents should be responsible for the type of food that is presented to the child, and when and where it is offered. Children are responsible for whether or not they choose to eat it, and how much. Offering structured, healthy meals and snacks in a peaceful environment is ideal. Forcing your child to eat them is not. The goal is to develop an internal sense of conscious eating in your child.

Avoid the "good food, bad food" trap

Offer a large variety of food. Center your family’s eating habits on healthy items, but include treats and favorite foods in moderation. You are one of your children’s most important role models. By sitting down and enjoying a satisfying and nutritious meal together, you are shaping eating preferences in a positive way.

Don't focus on weight loss

The goal for overweight children is to reduce weight gain as he or she grows and develops. If you feel your children need to lose weight, consult your doctor. The Centers for Disease Control and Prevention warn that children and teens should not be put on a weight loss regimen without the consultation and supervision of a healthcare professional.

Best Time of Day to Exercise

Wed, 09 Feb 2022 18:02:20 GMT

The time of day you choose to exercise may be as important as the fitness activity itself. Research shows both pros and cons for morning and afternoon exercise, but finding your ideal time of day is the key to sticking with it. Work with your natural patterns and identify those positive points that make an exercise time right for you.

Your Best Exercise Time

Being a morning person or a night owl is linked to your circadian rhythm (your 24-hour biological clock). Exercising when your energy level peaks can make it more productive and enjoyable. If your schedule and energy levels don’t match up, don’t worry. Some research has shown that over time, our bodies adapt to an exercise time much as they adapt to waking up at the same time every day.

Morning Exercise

If you work out in the morning you are more likely to stay committed. This is because you get your exercise done before other tasks steal your attention later in the day. Morning exercise may also help with weight control. In one study, men who did vigorous morning workouts before breakfast saw no weight gain despite eating a high-calorie, high-fat diet. Another study shows that morning workouts may help lower blood pressure throughout the day and improve sleep quality at night when compared to lunchtime and evening workouts.

One problem with early workouts is that body temperature is lower in the morning which may result in less power and poorer performance. Experts also warn that morning exercise can put you at risk for injury because muscles are not warmed and ready for work. You can reduce your risk by adding extra time to your warm-up.

Lunchtime Exercise

There are fewer research results comparing lunchtime workouts to other times of day, but remember that the best workout is the one you do. Don't let support for morning or evening exercise lessen the benefits of a quick trip to the gym or a jog around the city on your lunch break. The lunch hour may be the perfect (or only) time you can squeeze in 30 minutes of physical activity.

Afternoon and Evening Exercise

Some researchers believe that late afternoon and early evening workouts are most effective because both body temperature and hormone levels peak during this time. These factors give you more power to push through hard workouts.

The problem with saving exercise for later in the day is that it's easy for schedule changes to get in the way. If you find you always have to cancel your evening workout plans, try a different time of day until you find one you can commit to.

Late Night Exercise

Exercise causes an increase in body temperature and blood pressure which could result in poor sleep when performed too closely to bedtime. If you work nights, this exercise time may be right for you. Otherwise, the benefit of the exercise may not outweigh the loss of sleep quality.

Be Flexible

Scheduling exercise at the same time every day can help you stick with it, but be flexible. Try out an exercise time for a week or two, switch to another time, and compare how you feel during your workouts. You may be fighting fatigue in the mornings and won’t realize how great you feel during evening workouts until you try them.

The time of day you exercise may change over the years. Work and school schedules, families, and age can all influence when you can commit to workouts and when you feel the most energy.

6 Things to Know About Salt and Sodium

Mon, 07 Feb 2022 15:05:10 GMT

If you eat a typical Western diet, you are likely consuming nearly 50% more sodium than experts recommend. A high-sodium diet can increase your blood pressure putting you at risk for heart disease, which is the leading cause of death in the United States. Here are six things you should know about sodium and how to reduce your intake to improve health.

Why Sodium Is Important

Sodium is needed for nerve impulses, muscle contraction, and fluid balance in the cells. Your body needs sodium to be healthy, but it needs much less than the estimated 3,400 mg of sodium that Americans consume every day.

Reasons to Lower Sodium Intake

The current recommended sodium intake is no more than 2,300 mg per day. The American Heart Association and the Harvard School of Public Health suggest that the daily limit be set to 1,500 mg to improve health and reduce healthcare costs.

Why are these lower intakes suggested? Your kidneys process sodium, and when they can’t keep up with the extra sodium you eat, the body holds water to balance the sodium in your system. This is called fluid retention and over time, it can increase blood pressure. Excess sodium can also cause a loss of calcium, which can jeopardize bone health.

Salt and Sodium Sources

Researchers estimate that Americans consume 75% of daily sodium from prepared or processed foods. While table salt added during cooking and at the table contributes to sodium intake, it isn’t as concerning as the fast food and snacks that make up a large part of the U.S. diet. The American Heart Association has a list that they call “The Salty Six”. These are the top six foods contributing to excess sodium intake: bread, cold cuts and cured meats, pizza, poultry, soup, and sandwiches.

Identifying Sodium in Your Food

Table salt is made up of about 40% sodium, but when trying to identify sodium in the foods you eat, it’s important to look for terms beyond just salt. Monosodium glutamate, sodium citrate, sodium bicarbonate (baking soda), and sodium alginate are a few of the ingredients that tell you if a food is high in sodium.

Easy Ways to Lower Sodium from Foods

Eat more fresh foods and fewer processed foods. Fresh fruits and vegetables contain very little sodium. Replacing snacks such as pretzels and crackers with a piece of fresh fruit or carrot sticks can greatly reduce the sodium in your diet.
Check labels of packaged foods. There are government rules that define terms used on food packages.
- Sodium-free: Fewer than 5 mg of sodium per serving
- Very low sodium: No more than 35 mg of sodium per serving
- Low sodium: No more than 140 mg of sodium per serving
- Reduced-sodium: At least 25% less sodium than the regular version

Easy Ways to Lower Sodium When Cooking

Measure all of the salt you add to food during cooking and at the table. Research shows that most people don't notice a 25% reduction in sodium. Get a baseline measurement for how much you add now, and then slowly reduce it an eighth of a teaspoon each time you make a dish until you find a lower salt level that still tastes good to you.
Try sauteing, stir-frying, and roasting. Steaming and microwaving foods can decrease the flavor, tempting you to add more salt.
Rinse and drain canned foods. Tests have shown that rinsing and draining canned beans can reduce the sodium content by up to 40%.
Use more herbs and spices. Garlic powder, curry powder, and smoked paprika have strong, pleasant flavors, which make adding salt unnecessary. A small splash of sesame oil or citrus juice can also add more flavor to your food.

Sources

American Heart Association - Sodium

4 Tips for Measuring Body Fat

Wed, 02 Feb 2022 15:15:05 GMT

Bodyweight is a common way of tracking progress, but it is not always the best measurement. Body shape can change and your overall health can improve without weight loss. For this reason, you may consider monitoring your body fat percentage.

Select the best method for you.

Complex body fat tests are available at universities and in research hospitals. These include underwater weighing and the BOD POD (a small chamber that measures body fat through volume and pressure changes). Fitness centers offer less advanced tests, including skinfold tests and handheld BIA (bioelectrical impedance analysis). BIA uses a small, painless electrical current to estimate total body water and lean body mass.

Underwater weighing and the BOD POD are often more accurate, but when deciding how much you want to invest, remember that all methods come with errors. The range of error for body fat percentages is about 2-4%. Whichever you choose, make sure you understand the limits of your results. A good trainer will be able to guide you in understanding your test results.

Measure the same way every time.

To get the most accurate results, use the same method each time. Have the same trainer perform your body fat assessment at the same time of day, and follow the same steps. For example, with the skinfold test, use the same calipers and measure on the same side of the body in the same locations for every test. Body fat percentage often changes slowly, so space out your tests to give your body time to adjust and change. Consider measuring body fat every 1 to 3 months.

Prepare for your test.

Testing in a lab setting will require more preparation. The technician testing you should provide information on how to prepare. Be sure to ask questions about anything you do not understand. How you prepare will affect your results.

For skinfold and BIA tests, there are a few general things to consider. When using the skinfold test, get tested before you exercise to prevent shifts in fluid in the skin. Avoid wearing any type of lotion or oil on your skin on the day of the test. This will cause the calipers to slip and may result in you having to return for testing at a later date. For BIA, avoid exercise at least 12 hours before the test, and avoid alcohol at least 48 hours before. Also, avoid being tested right after drinking large amounts of fluid or right after a meal.

Know the healthy ranges.

Just as too much body fat can be unhealthy, too little body fat can be problematic. Our bodies need some essential fat to function, and women need a greater amount of this fat than men. The American Council on Exercise provides categories and suggested ranges for body fat percentage.

Women

Essential Fat	10-13%
Athletes	14-20%
Fitness	21-24%
Acceptable	25-31%
Obesity	> 32%

Men

Essential Fat	2-5%
Athletes	6-13%
Fitness	14-17%
Acceptable	18-24%
Obesity	> 25%

Sources

What is a Detox Diet?

Mon, 31 Jan 2022 18:44:57 GMT

Despite the promises, a detox diet is not the magic pill you need to boost health. Most medical professionals discourage the use of detox diets because they are unnecessary and can be dangerous.

Identifying a detox diet

Weight loss is not always the main goal with detox diets. Most claim that they will help rid your body of toxins resulting in increased energy or a boost in metabolism.

They are similar to other fad diets in that they involve calorie restriction, cutting out food groups, and often forbid solid foods altogether. Detox diets include juice fasts, colon cleansing, and master cleanses. They often require the purchase of expensive herbal supplements (such as powders, pills, or teas).

Dangers of detox diets

The kidneys and liver sufficiently cleanse the body and eliminate toxins without help from detox diets. According to Mayo Clinic nutritionist Katherine Zeratsky, R.D., L.D., the benefits that people claim they feel after trying a detox diet may come from simply avoiding highly processed foods, which contain solid fats and added sugars.

Fatigue, irritability, headaches, cramping, and nausea are only the initial side effects of many detox diets. Long term, these diets can result in vitamin and mineral deficiencies and dehydration. Detox diets are especially dangerous for those with diabetes, low blood sugar, teens, pregnant women, and those with eating disorders.

Due to low calorie and low protein intake, detox diets can also lead to a loss of muscle mass. Muscle keeps you fit and supports a healthy metabolism. A healthy fitness plan is one that helps you build and maintain muscle mass, not lose it because of a quick-fix promise for more energy.

Alternatives to detox diets

Improved health and increased energy come from a balanced diet and regular physical activity. You can promote a healthy digestive system that removes toxins by eating fiber-rich fruits, vegetables, and whole grains, by staying hydrated, and by eating foods that promote digestive health (such as yogurt). Get the nutritional benefit of fresh fruit juices by incorporating them into an already healthy diet, not by making them your sole source of nutrients for a week.

Also remember that when it comes to nutrition and health, detox is a term that is often used loosely. You may hear a friend claim she’s on a detox diet this week only to mean that she has cut out processed foods or desserts. But if those detox diets include cleanses and fasts, your money would be better spent on nutritious foods that promote a healthy lifestyle.

5 Types of Stretching

Wed, 26 Jan 2022 18:03:46 GMT

There are more ways to incorporate stretching than you may think. Exercise timing, your fitness environment, and your training goals all influence which type of stretching is best for you. All forms of stretching improve flexibility and range of motion. The American College of Sports Medicine (ACSM) lists the following five types of stretches.

Static Stretching

Static stretching is most often recommended for general fitness. With this type, you slowly ease into the position and hold for 10 to 30 seconds before slowly releasing the stretch. Static stretching should be performed with warm muscles, such as after a warm-up or at the end of a workout. There are two forms of static stretching.

Active Static: This form of stretching is used in yoga and martial arts. The stretch is held by the strength of agonist muscles (muscles responsible for the movement). Think of the stretch across the upper body during the Warrior II pose in yoga. Your arms are extended as your back, chest, and shoulders are stretched. The muscles of the arms and shoulders are the agonist muscles that allow you to hold this stretch.

Passive Static: During this type of stretching, you hold the limb to perform the stretch without any assistance such as a bar or bands. Think of a standing quadriceps stretch in which you bend your leg behind you and hold the foot, pulling the heel in close to your bottom, which stretches the front of the upper thigh.

Dynamic Stretching

Dynamic stretching is stretching with movement. The body transitions gradually into a position, and this movement is repeated as you increase your reach and range of motion. If you have ever taken a group exercise class, you have likely engaged in dynamic stretching. Movements, such as alternating knee lifts, repeatedly stretch the hamstrings while keeping the body in motion. Research has found that dynamic stretching is less beneficial than static stretching for increasing range of motion, but unlike static stretching, it is ideal during the pre-workout phase because it gently warms muscles while also stretching them.

PNF Stretching

PNF stands for Proprioceptive Neuromuscular Facilitation. This type of stretching is often referred to as partner stretching because two people are needed to perform the movements. There are many forms of PNF, but most involve an isometric hold followed by a static stretch of the same muscle group. An example of PNF is a hamstring stretch where one person lies on her back with the right leg extended straight up into the air. The second person grasps the ankle and gently presses the leg towards the other person’s head to stretch the hamstring. The pressure is released and then the stretch is repeated.

While PNF is as effective as static stretching for improving range of motion, it is less practical because of the necessity of a partner. It is most often used in clinical and fitness settings for training and rehabilitation.

Ballistic Stretching

This type of stretching uses bouncing movements to create momentum which moves the muscle into the stretch. For example, instead of holding a hamstring stretch, you would quickly reach towards your toes and release repeatedly in short bursts of movement. Fitness trainers have long been warned about the dangers of ballistic stretching because it can cause a stretch reflex that injures the muscle. Current recommendations from the ACSM state that ballistic stretching can improve flexibility as well as static stretching when it is performed properly. It is best considered for those participating in ballistic exercises such as basketball and other athletics.

Good Sources of Calcium

Tue, 25 Jan 2022 20:04:36 GMT

Dairy

Dairy foods are most often recommended for calcium intake because these foods provide a form of calcium that is easily absorbed by the body (high bioavailability). Additionally, many dairy foods are fortified with vitamin D, which is needed for calcium absorption.

Calcium in common dairy foods:

Skim milk (1 cup) - 300 mg

Low fat vanilla yogurt (1 cup) - 400 mg

Cheddar cheese (1 oz.) - 200 mg

Other Natural Sources of Calcium

If you are lactose intolerant, do not like dairy, or follow a vegan diet, you will need another source of calcium. The good news is that there are plenty of other foods that naturally contain calcium. According to the Linus Pauling Institute at Oregon State University, broccoli, bok choy (Chinese cabbage), mustard greens, turnip greens, and kale have a similar calcium bioavailability to dairy.

Below is a list of non-dairy foods that contain calcium:

Tofu made with calcium sulfate (79 g) - 100 mg

Canned salmon with bones (3 oz.) - 181 mg

Canned sardines with bones (1 oz.) - 108 mg

Broccoli (1 cup, cooked) - 60 mg

Bok choy (1 cup, cooked) - 158 mg

Collard greens (1 cup, cooked) - 266 mg

Kale (1 cup, cooked) - 94 mg

Mustard greens (1 cup, cooked) - 104 mg

Turnip greens (1 cup, cooked) - 197 mg

Calcium Absorption

There are several factors that influence how well your body can absorb calcium. Vitamin D intake is important for calcium absorption. Some foods contain phytates and oxalates, which decrease the amount of calcium that can be absorbed by the body. Phytates are found in unleavened bread, seeds, and nuts. Oxalate is present in spinach and rhubarb. And finally, a high intake of sodium or protein can cause the loss of calcium through urination.

Supplements and Fortified Foods

You can easily find foods that are fortified with calcium, such as calcium-fortified soy milk and orange juice. These are decent sources of calcium, but not as good as dairy or other foods that naturally contain calcium (again, because of how well it can be absorbed). To determine whether a food is a good source of calcium, check the food label. If the "percent Daily Value" (%DV) of calcium is 20 percent or more per serving, the food is considered high in calcium.

Most health professionals agree that food is the ideal way to get your calcium, but supplements can be used if you are not meeting your calcium needs through food. Just remember that a supplement should be used to support a healthy diet, not as a substitute for nutritious foods. If you do take calcium supplements, take them between meals in 500-milligram doses or less, and do not take them at the same time as iron supplements.

Sources

Athletic Shoes: A Buying Guide

Thu, 20 Jan 2022 00:17:59 GMT

Exercising in worn-out athletic shoes increases the stress on your joints, which could lead to overuse injuries. Use this buying guide to determine when you need a new pair, and how to get the best fitting shoe for comfort and performance.

When to Buy a New Pair

The American Academy of Podiatric Sports Medicine recommends that athletic shoes be replaced every 350 to 550 miles. This is a wide range because of the many factors that influence the lifespan of the shoe. Bodyweight, how your foot strikes the ground, and your exercise surface (treadmill, trail, or pavement) all play a role in how quickly your shoes wear out. Visible wear on the soles of your shoes or any changes in foot, knee, or back pain are signs that you may need a new pair.

Assess Your Foot Type

Before buying new shoes it’s important to know your foot type. Look at an old pair of shoes and take note of the worn areas of the sole. Next, perform the “Wet Test”. Simply wet the bottom of your bare foot with water and then step on a surface that will show a footprint such as dry concrete or a flattened brown paper bag. The patterns of wear on your shoes and the Wet Test assess pronation. There are 3 basic types of pronation.

Supinated:

Your shoes will show wear on the outside of the foot at the heel and forefoot.
Wet Test: On your footprint, you will see your toes, forefoot, far outside of the foot, and heel. There will be no imprint of water at the arch.
Supinated is also called underpronated.
Look for shoes with extra cushioning to assist with shock absorption.

Overpronated:

Your shoes will wear on the inside of the forefoot.
Wet Test: You will see almost a full footprint depending on the severity of your overpronation.
A stability or motion control shoe will give you the support you need in the foot and ankle.
Avoid shoes with extra cushioning and those that are highly curved. These shoes will not give you enough stability.

Neutral:

The wear on your shoe will be evenly distributed over the sole.
Wet Test: Your footprint falls somewhere between supinated and overpronated. You will not have a full footprint, but more of your arch will come into contact with the paper than in the footprint of a person who is supinated.
This is the ideal level of pronation.
There are many neutral shoes available but avoid motion control and stability varieties as they may reduce your mobility.

Get the Right Shoe for Your Activity

Cross trainers are ideal if you do a wide variety of activities. If you perform a specific type of exercise 2 to 3 times a week, buy a sports-specific shoe. Walking shoes have flexible soles and support the natural movement of the exercise. Running shoes have more cushioning to provide better shock absorption. Trail shoes provide better traction for rough terrain. Consider your exercise environment when buying shoes. More mesh allows for better air movement and cooling. Some shoes have more reflective areas making them better for nighttime exercise.

Find the Right Fit

When shopping, you can tell a lot about a shoe by picking it up for a closer look. Mark Fenton, walking expert and former host of PBS’s "America's Walking," suggests that you twist, bend, and poke shoes before buying. A walking shoe should bend in the forefoot while a running shoe bends more towards the arch. When the shoes are placed on a flat surface, the toe of the shoe should rock forward when you press on it. Press the heel and it should rock slightly back.

When trying on shoes, pay special attention to the heel and the toe area (called the toe box). You should have about the length of a thumbnail between your longest toe and the front of the shoe. A toe box that allows your toes to move will help prevent pain and cramping in the foot. The heel should fit firmly, yet comfortably, and it should not slip.

Buy your shoes late in the day or within an hour of exercising to accommodate for foot swelling. Wear the socks that you will be wearing during exercise. Most importantly, don't buy shoes that are uncomfortable in hopes of breaking them in. They should be comfortable the first time you wear them.

Sources

American Academy of Podiatric Sports Medicine - Selecting a Running Shoe

21 Tips for Healthy Grocery Shopping

Tue, 18 Jan 2022 17:26:12 GMT

These grocery shopping tips will help you fill your kitchen with nutritious foods.

Produce

Choose a variety of colors and types of fruits and vegetables. Green leafy vegetables (lettuce, kale), cruciferous vegetables (broccoli, cauliflower, cabbage), root vegetables (carrots, sweet potatoes), berries, and citrus fruits are all nutrient-packed choices.
Select in-season produce as often as possible for the best flavor.
Pick up a few fresh herbs. Cilantro, mint, and parsley add flavor and nutrition to your meals.

Breads, Cereals, and Grains

Choose foods with "100% whole grain" listed on the label or in the ingredient list. Pasta, pita bread, and tortillas all come in great-tasting, whole-grain varieties.
Try alternative whole grains, such as quinoa, amaranth, millet, and wild rice to add new flavors to your healthy meals.
Locate a supermarket or health food store that sells cereals and grains in bulk bins. Buying from bulk bins allows you to try smaller amounts of different grains and flours for less money.

Canned and Dry Foods and Oils

Check the label for serving sizes and sodium content of all canned goods.
Choose "no salt added" or "low-sodium" products whenever possible.
You can pick up plenty of protein in this section. Canned and dried beans, dry lentils, and canned tuna are protein-rich choices.
Choose bottled olive and nut oils over butter and margarine for cooking and flavoring your food. These oils contain heart-healthy, unsaturated fats.

Snack Foods

Pay attention to serving sizes on food labels. Check the "servings per container" and "serving size amount." At first glance, the calorie content may seem acceptable until you find the serving size is very small.
Beware of foods labeled "non-fat" or "sugar-free." Sometimes these products contain more calories and are no better than the original version.
Choose whole grain and baked snacks instead of fried products.

Meats, Poultry, and Fish

The Mayo Clinic recommends round, chuck, sirloin, and tenderloin for the leanest beef choices. Also look for "Choice" or "Select" beef, which is often lower in fat than “prime” beef. Choose pork from the tenderloin, loin chops, and leg.
Breast cuts are the leanest choices when it comes to poultry. Check the labels of ground poultry as many options contain both dark and white meat and have as much fat as beef.
The Monterey Bay Aquarium Seafood Watch program provides suggestions for low-mercury fish choices that are environmentally friendly. These include albacore tuna from the U.S. or British Columbia, farmed rainbow trout, and wild-caught Alaskan salmon.
Avoid deli and processed meats, which are high in sodium.

Refrigerator

Buy skim or 1% dairy products rather than 2%, whole milk, or cream. The products with the lower fat percentages contain the same amounts of calcium, vitamins, and minerals as their higher fat counterparts.
Choose only 100% fruit juices without added sugars.
Pick plain or low-sugar vanilla yogurts and add your own toppings, such as fresh fruit or a small amount of honey. Compared to flavored yogurts, this approach will help reduce your added sugar intake.

Freezer

Buy frozen fruits and vegetables without added salt, seasonings, or sugar. When you add flavorings yourself during cooking, you can better control the nutritional content.
When you crave a frozen treat, look for frozen yogurts, ice milk, and sherbet, which have less saturated fat than ice cream.

5 Ways to Stop Nighttime Snacking

Thu, 13 Jan 2022 15:51:33 GMT

A high-calorie nighttime snack can quickly undo a day’s worth of healthy eating. If late-night snacking is sabotaging your effort to lose weight, consider making one or two small changes to reduce the temptation to eat after dinner.

Habit or hunger

It is important to determine whether you are snacking out of habit or hunger. If you eat an early dinner at 5:30 p.m., and you stay up until midnight, then you are probably experiencing true hunger around 9:30 p.m. Listen to your body and feed it when it's hungry. Choose healthy snacks that are just filling enough to take away the hunger. Low-fat yogurt or a cup of hot tea with toast and nut spread will usually do the trick.

If you finish dinner and are sitting in front of the TV an hour later with a bag of chips, then you are probably snacking out of habit. Habits can be difficult to break, but the good news is that you're not fighting physical hunger.

Close the kitchen

Clean up the dinner dishes immediately following your meal. With a clean kitchen, you are less likely to dirty a dish for your snack. Once the kitchen is spick-and-span, turn off the lights and close the kitchen for the night. If there is no door to your kitchen, put a chair in the middle of the walkway or in front of the refrigerator or food pantry. Make a sign that says "Kitchen Open" on one side and "Kitchen Closed" on the other and hang it in a prominent place. Get creative with ideas that will remind you to stop and think before you begin snacking, which will help you break the habit.

Create a nighttime ritual

Once the kitchen is closed, head to the bathroom and brush and floss your teeth. This age-old tip works very well because it signals that eating is done for the day.

Stop multitasking

Snacking most often occurs while you are standing in the kitchen, sitting in front of a screen, or driving in the car. It's hard to listen to your internal body cues when you're multitasking. Always sit down at the table and eat mindfully when you have a meal or a snack. Once you do this, mindless snacking will feel foreign.

Change your schedule

Shake up your nightly routine for a while until your urge to snack at night lessens. If you simply can't resist snacking while watching TV, you may need to replace your TV watching for a few weeks with something that is not associated with snacking. Pull out a card game, walk the dog, meditate, or call a friend. It may be the perfect way to gain a new hobby or revisit old hobbies. Once you develop a new routine, you will be less likely to snack out of habit.

9 Ways to Stay Motivated in Weight Loss

Mon, 10 Jan 2022 16:13:22 GMT

Whether you are just starting out or you’re only a few pounds from your ideal weight, it’s easy for distractions to steal your focus. Here are 9 ways to stay motivated, overcome challenges, and reach your weight loss goal.

Save the date.

Keep a calendar specifically for listing milestones in your journey towards fitness. For example, the morning you ignored the donuts in the breakroom, the day your weight finally dropped into the 100’s, and the evening you made it through every lunge in an exercise class — these small achievements deserve recognition. Circle the date and write a description of your success. This calendar will remind you how far you have come in both weight loss and self-improvement.

Keep your stats in a prominent place.

As you start your journey to fitness, track more than just your weight. Track inches lost around your waist, body fat percentage, blood pressure levels, miles you've walked, or new healthy foods you’ve added to your meals. Write them down and post them in a spot you will see frequently. Any change for better health is something to be proud of.

Post pictures.

Pictures are an easy and powerful way to track how far you’ve come. Take before photos, and then take photos again at regular intervals, such as every 3 months. Hang these photos on the fridge, or make a scrapbook that you can flip through regularly. Seeing your progress is the perfect motivator to skip an unhealthy dessert, or to grab your shoes and get to the gym!

Keep a journal.

Tracking food intake is essential for weight loss, but don’t let your journaling stop there. Writing down thoughts and feelings forces you to pay attention to positive changes. If you do not take the time to assess progress, the small changes in physical, emotional, and mental health go unnoticed. Personalize your journal to meet your own needs. Record what makes you happy, when you feel stressed, and things you are thankful for.

Make the weight a physical object.

A number on the scale is more motivating when it becomes something you can touch and feel. Find an object that represents the weight you will lose, and the weight you’ve already lost, whether it is 3, 25, or 50 pounds. It may be a bag of food from the pantry, a dumbbell, a medicine ball, or a combination of all three. Pick it up periodically, feel the magnitude of this weight and how it slows you down. This exercise should not cause you to beat yourself up over the weight that you need to lose. The purpose is to remind you of what your body is dealing with on a daily basis and the huge difference in how you feel as the weight begins to come off.

Try on old clothes.

As your body begins to change, your first thought may be to celebrate by getting rid of all the clothes that no longer fit. Keep a few around, and try on old favorites as you get close to your goal weight. Notice how they feel, and how your body has changed for the better.

Test your fitness.

It is great to have long-term fitness goals such as running a half marathon or completing a triathlon, but smaller goals can be just as effective at showing your progress. Maybe you can now do 10 standard push-ups instead of doing them with bent knees. When starting your exercise plan, test how many repetitions of push-ups, crunches, and lunges you can complete. Every few weeks, test yourself and see how many more you can do as your fitness improves.

Try one new thing each week.

Pick one new thing to try each week that supports your new healthy lifestyle. It may be eating a new vegetable, wearing a new piece of clothing, or trying a new leg exercise at the gym. Be adventurous and choose something you never considered in the past. Adding something fresh and exciting to a plan that has become monotonous will provide motivation.

Be flexible.

Make sure that your weight loss goal is flexible. Ideal weight recommendations are simply that - recommendations. You may find that after losing 15 pounds you feel strong, lean, and energetic and that further weight loss results in weakness and hunger. Listen to your body and trust the feedback that it provides. You will know when you reach a healthy weight that is right for you.