6 Ways to Prevent Over-Snacking on Game Days

For most Americans, this time of year means it’s time for overindulgent caffeinated beverages or it’s football season. Both can spell trouble for anyone trying to lose weight, but hours spent on the couch watching the game week after week is a bigger waistline threat than the occasional coffee-treat while out shopping. (Don’t knock that treat, though. It contains about 510 calories and more sugar than two handfuls of candy corn—a true fact you can look up with MyFitnessPal!)

The problem with football season from a nutritional standpoint is that watching a game is the perfect set-up for mindless overeating. For one, games are long. The average football game lasts around 174 minutes. And though they may be long, not much really happens—some research shows the average NFL game only has about 11 minutes of actual game play. Which means you can reach for the chips, or head to the kitchen for another snack, without missing a thing for 163 minutes.

And, since your team only plays 16 games in the regular season — to say nothing of the playoffs or the Big Game — every weekend becomes “special,” and we tend to eat “special” foods on “special” occasions, which are almost always higher in calories than our normal everyday fare. (I’ve never heard anyone brag about an awesome tailgate salad.) On top of that, game watching usually turns into a social event where we catch up with friends over drinks and over-serve ourselves food and alcohol for 3.5 hours.

The good news: you can use a lot of tried-and-true tips for slowing down that heroic intake of nachos and beer without sacrificing your enjoyment of the game or the people you’re watching it with. Here are 6 ways to do just that.

1. PRIORITIZE PROTEIN

Protein is really filling, and at the end of the day feeling full might be the best strategy to keep you from eating more. Have a hamburger with two patties at kick-off and you’ll be less likely to reach for those high-calorie nachos and wings later.

2. SLAM WATER

Don’t be bashful with the H2O! Drinking it like it’s going out of style will not only prevent a hangover, it will also slash the number of beers you drink and help you feel full—further preventing your hands from hitting the chip bowl again.

3. BRING YOUR OWN FOOD

If you’re heading to a viewing party at a friend’s place, bring a bunch of healthy snacks to share. You’ll look like a nice guest and there will be something better for you to stuff in your face. Worried about getting slack for showing up with carrots? No one will care, really. If someone does comment, just tell them their team sucks and see where the conversation goes.

4. SIT FAR AWAY FROM THE SNACKS

Most of the grazing that takes place during a game is mindless eating—you’re doing it because it’s convenient. Make it less convenient by sitting on the other side of the room, or with your back to the snack table so you can’t see the food. If it’s harder for the chips harder to get into your hand, they’re less likely to end up in your mouth.

5. DRINK LIGHT (OR DARK!) BEER

Light beer has fewer calories than regular varieties, and most people tend to drink the same number of light beers as they do regular ones during a game. Net result? Fewer calories. Another option is to go for a full-bodied brew, like Guinness. The stout stuff weights in at 174 calories, which is the same as most regular beers, but because it’s so dark it seems more filling and most drinkers take more time to finish one. Net result? Fewer beers.

6. EAT A MEAL INSTEAD OF GRAZING

Having a dedicated meal before or during the game means you’ll be far less likely to graze and mindlessly eat more food than you need. Fill up with a turkey sandwich on whole wheat and a side salad and you’ll surely make it through halftime without snacking.

Got any tips for tackling the munchies in a healthy way on game day? Share them in the comments below!

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Common Walking Injuries and How to Avoid Them

It’s not just activities like running, weightlifting and football that could cause injuries.

Despite its reputation as being an  ideal low-impact exercise, walking can also lay you up if you’re not careful. Injuries ranging from blisters to tendinitis happen to walkers, but that certainly doesn’t mean you should hang up your walking shoes. “The benefits of walking for exercise outweigh the risks,” says Liz Poppert, an assistant professor of physical therapy at the University of Southern California.

Here are a few of the most common walking injuries and tips on how to manage them — or avoid them altogether.

BLISTERS

Blisters are caused by friction from ill-fitting shoes and sweaty socks. Even though they’re usually small, these fluid-filled sacs can derail a walk, hike or run. No matter how tempting it might be, podiatrist James R. Christina, the executive director of the American Podiatric Medical Association, warns against popping blisters. “When you puncture the skin, you open up the potential for bacteria and that can make the problem worse,” he says.

The Fix: For a minor blister, a bandage is often a simple solution to continue walking. For a larger blister, consider switching to another activity until it heals. To avoid blisters altogether, Christina suggests wearing shoes that fit properly and socks that wick moisture.

PLANTAR FASCIITIS

The inflammation of the band of tissue, called the fascia, that connects the heel bone to the base of the toes can cause severe pain. In mild cases, the pain often disappears during a walk, says Poppert. “A walking workout may be initially uncomfortable for the first several minutes, then often the pain goes away for the remainder of the walk,” she says. “If it is more severe, symptoms may escalate during the walk.”

The Fix: An over-the-counter pain reliever and applying ice to the fascia for 20 minutes at least three times a day can help ease the pain; regular stretching or physical therapy can also help stretch the fascia and ease the tension. Supporting the arch with taping or arch supports or strengthening the arch muscles may ease tension on the fascia, says Poppert. “Once tissues are less irritated, activity level can increase again.”

SHIN SPINTS

Pain and inflammation along the inner edge of the shinbone (or tibia) is often diagnosed as shin splints. The pain can be sharp or dull and throbbing — and it can occur both during and after exercise.

Although shin splints are most often associated with running, walking can cause them, too. “You can get shin splints from overuse or doing too much too soon,” explains Christina. Ill-fitting shoes are another common cause of shin splints; the pain is also more common in people with flat feet.

The Fix: A combination of rest, ice and over-the-counter pain relievers can help calm inflammation and alleviate shin splints. To keep the pain from returning, go slow.

“You need to ease into an exercise program, even walking,” says Christina.

TENDINITIS

An inflamed tendon causes tendinitis. The condition, which can result from tight calf muscles, bone spurs or walking too far or too fast too soon, can trigger swelling, pain and irritation. Depending on which tendon it affects, tendinitis can make a walking workout next to impossible.

Poppert says that it most commonly affects the Achilles tendon, connecting the calf muscle to the heel bone, and the tibialis posterior tendon, which runs under the foot and supports the arch.

The Fix: Don’t walk through the pain. Rest, apply ice and take over-the-counter anti-inflammatory medications to ease tendinitis. When the pain subsides and you’re ready to return to your walking workout, Poppert notes that adding heel lifts and/or arch supports to your shoes can prevent a recurrence.

METATARSALGIA

This condition is diagnosed when there is pain around the metatarsals, the five bones in the area under the toes around the ball of the foot, causing a sharp or burning pain.

The causes of metatarsalgia range from torn ligaments and inflammation of the joint to ill-fitting shoes and calluses that increase pressure on the bone. “If the pain gets worse with activity, it’s important to stop and rest,” says Christina.

The Fix: The treatment for metatarsalgia depends on the cause and may include buying shoes that fit properly or inserting arch supports or soaking feet to soften and remove calluses. If the pain is caused by a bone deformity, surgery may be necessary.

While dealing with the pain of metatarsalgia, Christina suggests switching to other activities like swimming, biking or using the elliptical machine, which will keep pressure off the ball of the foot.

Injuries might force you to briefly suspend your walking workout, but with preventive measures like wearing the right shoes and avoiding overtraining, you can enjoy miles and miles of injury-free walking.

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Recipe: Easy Overnight Banana Almond Butter Oatmeal

Say, hello, to your new breakfast bestie: the crockpot! Use it to make our simple slow cooked banana-nut oatmeal. Just add pantry staples like oats, milk, nut butter, banana and honey, and dig in to a satisfying breakfast.

Slow Cooker Banana-Nut Oatmeal

Ingredients

• 1 cup (155 grams) steel cut oats (certified gluten-free if necessary)
• 3 cups (710 grams) water
• 1 cup (245 grams) low-fat (2%) milk
• 1/4 teaspoon salt
• 2 tablespoons almond butter
• 2 medium (120 grams each) bananas, peeled and sliced
• 2 tablespoons honey

Directions

Lightly coat a 4-quart slow cooker with cooking spray. Combine oats, water, milk and salt in slow cooker. Cover and cook on low for 8 hours.  

Spoon 1 cup of oatmeal into 4 bowls. Top evenly with banana slices, and drizzle with almond butter and honey.

Nutrition Information

Serves: 4 |  Serving Size: 1 cup oatmeal + 1/2 banana + 1 1/2 teaspoons almond butter + 1 1/2 teaspoons honey

Per serving: Calories: 336; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 5mg; Sodium: 177mg; Carbohydrate: 57g; Dietary Fiber: 7g; Sugar: 20g; Protein: 11g

Nutrition Bonus: Potassium: 538mg; Iron: 13%; Vitamin A: 2%; Vitamin C: 9%; Calcium: 12% 

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How to Handle Hunger When You’re Trying to Lose Weight

Ever have those days when all you can think about is what you’ll eat next? We all do! When trying to cut calories for weight loss, hunger is the most common side effect. After all, your body doesn’t want to give away its energy stores without a fight.

I’m here to tell you that this is one fight that you can totally win. With a few expert strategies and a bit of planning, you can keep hunger at bay and still meet your weight goals.

Below are nine expert tips and tricks to tame your “hanger”:

1. DON’T SKIP MEALS

If you’re trying to eat less and stay on track to meet your goals, the worst thing you can do is skip meals. Skipping a meal or waiting too long to eat leads to unplanned snacking and overeating later in the day. Vicki Shanta Retelny, RDN, recommends keeping hunger in check by eating every three hours — and having breakfast within an hour of waking.

2. FIBER IS YOUR NEW BFF

To keep full for the long term, fiber is your secret weapon. Adding high-fiber, low-calorie foods to all your meals and snacks can help you stay fuller, longer. Stir beans into soups or fold them into eggs. Add extra veggies to casseroles, and blend greens into your smoothies. Make sure your salads are more than just greens — load them up with plenty of other fresh veggies, too. And plan ahead to be prepared. Jessica Spiro, RD, recommends prepping fresh fruit or chopped vegetables in advance for quick meals and snacks.

3. FILL UP

Foods high in water have only a few calories per gram, so you can eat more of them compared with more calorie-dense foods like nuts, cheese, meats and sweets. Water-rich foods are great for bulking up your meals and still keeping your calories low. Broth-based soups, cucumbers, celery and watermelon are all delicious, filling and hydrating, too.

4. BALANCE YOUR MEALS

Water-rich foods and long-lasting fiber are great ways to start, but it’s also important to include healthy fats and protein-rich foods. Fats keep food in your stomach longer and help you feel full, while protein tells your brain you’re satisfied and can stop eating. You can also send “full” messages to the brain with aromatic spices like ginger, turmeric, curry, chili powder and cayenne, says Alan Hirsch, MD, of the Chicago Smell and Taste Treatment and Research Foundation.

5. CHEW ON THIS

Eating slowly and chewing your food thoroughly results in a greater sense of fullness, reducing the intensity of hunger pangs. And speaking of chewing, gum can be a great antidote to ward off boredom hunger. Lindsey Pine, RD, finds that chewing on minty sugar-free gum keeps her mouth distracted. If your mouth feels fresh, you may also be less inclined to ruin that minty feeling by snacking when you’re not really hungry.

6. DO SOMETHING ELSE

Distraction can go a long way in taking your mind off your next meal. Health coach Rebecca Clyde, RD, recommends creating a list of things to do instead of eating. She finds many people struggle to distinguish between true hunger pangs and being bored or eating for other reasons. A distraction creates a pause between the thought of food and seeking it out so you can ensure that you’re truly hungry.

7. RATE YOUR HUNGER

Michelle Loy, MPH, MS, RDN, recommends learning to use a hunger scale to rate your hunger. By evaluating your level of hunger or fullness during, after and between meals, you can make adjustments to your diet. If you’re starving by dinnertime, you may need to re-evaluate the timing, size or composition of your lunch or plan a more balanced snack in the afternoon. Getting more in tune with your body help you manage your meals better and lead to long-term weight-loss success.

8. SLEEP IN

Most of us don’t get the 7–8 hours of sleep each night to keep our hormones in balance and curb sugar cravings. Work on your sleep hygiene by getting to bed and waking up at the same time each night. Make sure to turn off electronics before bed, and eat dinner at least three hours before you hit the sack for the best sleep — a critical part of weight loss.

9. DRINK UP

When you’re trying to lose weight, make sure to get plenty of water per day — it’s good for weight loss. It’s easy to confuse hunger pangs with thirst, as they’re both controlled by the same part of the brain, so staying hydrated is a great way to rule out being thirsty when you think you’re hungry. Lindsey Pine, RD, suggests drinking hot beverages like green tea in addition to water. Not only do warm drinks keep you hydrated, but they also gives you something to sip on for an extended period of time.

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What to Eat for a Run (and When)

We’ve all been there — you’re in between meals, but it’s time for a run, and your stomach is growling. You know it’s not good to run on an empty stomach, but if you eat the wrong thing, the whole run could turn into a disaster. You need to find a snack that’ll give you energy but can last through the entire workout. But what do you look for? How do you choose a snack that won’t upset your stomach?

It’s important to note that everyone is different. Some people have a more sensitive stomach when it comes to running, so what works for one person may not work for another. “Runners should play around with what works best for them,” Lailina Wisoff, RDN. It’s also important to try out any new snacks before a regular run, not before a race. Also, staying hydrated goes a long way, so regardless of what and when you eat, make sure you’re getting enough water throughout the day.

CARBS, YES, CARBS

Especially for runners, carbs are not the enemy. When narrowing down your snack choices, start with carbohydrate-rich foods, says Wisoff. She recommends “fruit, juice, crackers or a bar with a protein-and fat-rich food like peanut butter, string cheese, yogurt or a smoothie.”

It’s important to choose easily digestible carbs and to avoid heavy foods that are high in fiber, or anything too spicy or fatty. “Avoid too much fiber, fat, or calories as they take longer to digest,” Wisoff suggests.

It’s also important to look at a food’s glycemic index value. The higher the GI value, the more that food is going to spike your blood sugar and give you a quick energy boost. If it’s close to your run, you’ll want something higher on the GI. If you have more time, you may want something that’s lower on the GI because your body has more time to absorb it. Some coaches also recommend eating a food with a high GI score as soon as you finish a hard workout because the insulin boost that comes with it can help recovery.

TIMING MATTERS

Choosing the right snack also depends on how far you plan to run and how long before the run you eat. If you are heading out the door immediately, eat 100–150 calories of something that scores  middle-to-high on the glycemic index. Good options include a banana, apple (or unsweetened applesauce), a few orange slices or a piece of toast.

If you have an hour or more for your snack to digest, sports dietitian Jan Dowell, MS, RD, recommends consuming up to 300 calories. You can also add in a little bit of protein to help fuel recovery.

Try foods like oatmeal and fruit, a cup of cereal with milk, two toaster waffles with maple syrup, a rice cake with peanut butter, a couple slices of turkey on a tortilla, or carrots and hummus.

Don’t like those options? Wisoff reiterates the importance of finding what’s best for your body. “It also depends on digestion and how quickly a person can assimilate what they are eating without ending up with stomach cramps or feeling weighed down,” she says.

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READ MORE

> 7 Signs You Need a Midrun Snack
> Fuel Up Pre- & Post-Run with These Meals & Snacks
> Get the Nutrients You Need for Your Workout

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Ingredient of the Week: 8 Cabbage Recipes Packed with Flavor

How well do you know your cabbage? These leafy heads are full of key nutrients such as vitamins C and K, and dietary fiber. Beyond smooth pale green and deep purple varieties there are crinkly savoy and Napa (aka Chinese), as well as teardrop-shaped versions. This affordable winter vegetable is versatile, feeling right at home in spicy kimchi, soups and stir-fry dishes. Try this cruciferous vegetable raw, cooked, pickled or roasted with these eight flavor-filled recipes.

1. RED CABBAGE STEAKS | JESSI’S KITCHEN 

Cabbage takes the spotlight in this recipe. These roasted cabbage “steaks” with balsamic glaze make a simple yet memorable side. Their gorgeous purple-red hue will add a pop of color to any meal. Recipe makes 6 servings

Nutrition (per serving): Calories: 92; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 331mg; Carbohydrate: 16g; Dietary Fiber: 3g; Sugar: 11g; Protein: 2g

2. BEEF AND CABBAGE STIR-FRY | BUDGET BYTES

Low-carb, made from affordable staple ingredients and bursting with flavor, this stir-fry will become a go-to weeknight dinner. It’s filled with juicy beef and crunchy cabbage and carrots, all tossed in a sweet, salty, spicy sauce. Recipe makes 4 servings at 1 1/2 cups each.

Nutrition (per serving): Calories: 243; Total Fat: 13g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Cholesterol: 38mg; Sodium: 349mg; Carbohydrate: 22g; Dietary Fiber: 3g; Sugar: 10g; Protein: 13g

3. GRILLED FISH TACOS & HONEY DIJON CABBAGE SLAW | MYFITNESSPAL’S RECIPES

Eating Bird Food’s fish tacos with slaw can be made any time of year but deliver the taste of summer. They will surely satisfy with more than 16 grams of protein per taco. Cabbage is known for its anti-inflammatory and protective properties, so we say bring on the slaw! Recipe makes 2 servings at 3 tacos each.

Nutrition (per serving): Calories: 425; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 84mg; Sodium: 551mg; Carbohydrate: 47g; Dietary Fiber: 7g; Sugar: 9g; Protein: 39g

4. THAI COCONUT QUINOA BOWLS | FIT FOODIE FINDS

These bowls are loaded with colors, textures and flavors. Roasted veggies and crunchy cabbage slaw are tossed in a zesty dressing for a filling meatless meal. Paired with coconut quinoa, this bowl will be a party in your mouth. Recipe makes 4 servings.

Nutrition (per serving): Calories: 259; Total Fat: 16g; Saturated Fat: 2g; Monounsaturated Fat: 10g; Cholesterol: 0mg; Sodium: 255mg; Carbohydrate: 25g; Dietary Fiber: 6g; Sugar: 10g; Protein: 6g

5. APPLE, WALNUT AND SAVOY CABBAGE SALAD | A COUPLE COOKS

Venture beyond the usual lettuce or kale and use shaved cabbage for salads. This one uses savoy cabbage topped with with crisp apples, crunchy walnuts and salty Pecorino. Impress your guests with this elegant yet simple salad at your next dinner party. Recipe makes 8 servings.

Nutrition (per serving): Calories: 202; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Cholesterol: 1mg; Sodium: 68mg; Carbohydrate: 18g; Dietary Fiber: 4g; Sugar: 13g; Protein: 3g

6. SWEET AND SOUR ROASTED NAPA CABBAGE WEDGES | COOKING LIGHT

Roasting vegetables naturally caramelizes them, which might entice the veggie-averse to give a new food a try. You can make a batch of these sweet, golden brown cabbage wedges in under 25 minutes for a simple side that doesn’t require much chopping! Recipe makes 4 servings at 1 wedge each.

Nutrition (per serving): Calories: 101; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 114mg; Carbohydrate: 8g; Dietary Fiber: 2g; Sugar: 5g; Protein: 2g

7. GREEN LENTIL AND CABBAGE SOUP | THE HEALTHY FOODIE

Have extra roasted cabbage wedges? Chop them up for this fantastic vegetarian soup — always a great way to use up leftovers. This healthy and filling soup is ideal for busy nights. Lentils bulk up the soup and add plenty of fiber. (For more protein, you can also add chicken or beef.) Recipe makes 2 servings.

Nutrition (per serving): Calories: 231; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 420mg; Carbohydrate: 45g; Dietary Fiber: 18g; Sugar: 13g; Protein: 14g

8. BEEF CABBAGE ROLL CASSEROLE | YUMMY HEALTHY EASY

Cabbage rolls are undeniably delicious, but they’re a labor-intensive meal. This deconstructed version in casserole form is convenient and versatile. This hearty dish is loaded with cabbage (of course!), beef and rice, all drenched in a simple tomato sauce. One batch could last you through the whole week (or freeze the extra). Recipe makes 12 servings.

Nutrition (per serving): Calories: 267; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 50mg; Sodium: 609mg; Carbohydrate: 25g; Dietary Fiber: 6g; Sugar: 11g; Protein: 21g

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A 7-Day Weight-Loss Workout Plan

If you’re looking for a workout plan that can help you lose weight, adding more sweat sessions to your weekly routine is a great place to start. And there are endless ways to do it, too—maybe you’ll unexpectedly fall in love with running, or you’ll find that group fitness is seriously motivating for you. But sticking to one favorite or randomly jumping from one workout to the next isn’t the most efficient or effective way to get fit or lose weight (those may or may not be the same thing for you, which is cool!). If you want to see (and maintain) results, you have to have a plan of action. Whether you’re totally new to fitness or just need some guidance, you’re covered here. Celeb trainer Adam Rosante, author of The 30-Second Body and C9 ambassador, came up with a plan for SELF readers to help guide you to success with any weight-loss goals you may have. It combines ultra-efficient workouts for weight loss along with space for you to incorporate workouts you really love, too.

But first, a few things to note. As great as working out is, for sustainable weight loss, it needs to be combined with healthy nutrition choices and good sleep. And to take an even larger step back, always remember that healthy eating, fitness, and weight loss vary from person to person. What works for your best friend won’t always be the best thing for you, just as your methods might not work for them. And if you’re specifically trying to lose weight, ask yourself why. Will losing weight (and how you go about it) actually make you healthier and happier? And are there other questions you should consider before you try? For example, if you have a history of disordered eating, it’s always smart to discuss potential eating changes with your doctor before embarking on a new plan. Even if you have no history of disordered eating, be sure to set reasonable expectations and goals for yourself. Health and weight loss involve so many components, like the aforementioned healthy eating and sleep, plus things you can’t control at all, like hormonal fluctuations. Above all, no matter what your goals are, it’s most important to treat yourself with kindness and listen to your body.

That’s one of the best things about this plan, actually: “This plan is highly effective, but totally accessible to all levels,” says Rosante. Here, he outlines a sample Monday through Sunday workout plan that, over time, can help you lose weight—all you have to do is keep showing up and working hard. This mix covers all of your bases, but if you need to swap something out, that’s NBD—this is just an example week of the types of workouts you can be doing. Consider it a baseline to help get you going.

Here’s how to use this weight-loss workout plan:

• Check out the perfectly planned week of workouts tailored to weight-loss goals below (and save the pin at the bottom for easy reference, too). If you’re not trying to lose weight, that’s completely fine too—no matter what your goals are, this balanced fitness plan can be a great guideline.
• Schedule your workouts for the upcoming week on your calendar and book your classes in advance.
• If you need to replace a day with another workout, just be strategic about it. “Follow the spirit of each workout: Strength training, high-intensity cardio, mobility work and stretching, steady-state movement.” Maybe you swap out a sprint day with an interval training group fitness class, or you hit up a restorative yoga class on rest day.
• Remember that safe, healthy weight loss is a gradual process!

Now go get ’em.

MONDAY: TOTAL-BODY STRENGTH TRAINING

“Strength training is the key to weight loss and unlocking your inner badass,” says Rosante. “You’ll burn fat, shape your body, and increase the number of calories your body burns at rest.”

This is because the more lean muscle your body has, the more energy it takes to maintain. This increases your BMR, or basal metabolic rate, meaning your body burns more calories at rest. This is a calculation of how many calories you’d burn if you just laid in bed all day.

Rosante’s simple strength workout requires some floor space, a workout bench, and a set of dumbbells. The exact weight you use will vary, he says, but he does have some guidelines for choosing the right ones. “You want to be able to complete all of the reps without stopping, while keeping great form,” he says. “But your last few reps should feel very difficult to complete. You should feel like you could maybe do one or two more reps if you had to.” It may take some trial and error, and it’s better to start lighter when you’re just beginning. (Here are some more tips on choosing the right weight.)

Ready to get started? Here’s the total-body strength workout you’ll do three times a week:

1. Bodyweight Squats—15 reps. Quick tip: Get low, keep your chest up, and don’t let your knees go over your toes during this lower-body move.

2. Dumbbell Bench Press—12 reps. Quick tip: Position yourself so your head, back, and butt are all on the bench, your feet flat on the floor.

3. Dumbbell Row—12 reps each side. Quick tip: If you don’t have a bench available, try a bent-over row.

4. Lying Isometric Y—Hold for 30 seconds. Quick tip: You can keep your legs on the ground for this one if that feels more comfortable.

5. Box Step-Ups—15 reps each leg. Quick tip: Alternate between your left and right leg, and for an extra challenge, step your lifted foot into a lunge as you come down from the box.

6. Plank—Hold for 30 seconds. Quick tip: Make sure you’re keeping your core tight!

Do the circuit 3x, resting for 1 minute between each round.

TUESDAY: SPRINT INTERVALS

Strength training is important for increasing your BMR, but the calorie burn payoff for high-intensity cardio workouts is more immediate. “Sprinting torches calories and gets the work done in a fraction of the time you’d spend jogging,” explains Rosante. This type of high-intensity interval training is especially effective because after skyrocketing your heart rate several times during a workout, your body uses more energy to get your body back to a resting state.

You can do Rosante’s simple (but tough as hell) sprint interval workout on almost any cardio equipment. So no worries if you just can’t with the treadmill sometimes—you can also use an indoor cycling bike, rowing machine, elliptical, you name it.

• 30 seconds: Full-out sprint
• 60 seconds: Moderate pace jog
• Do this 12x

WEDNESDAY: FOAM ROLLING + 12,000 STEPS

“Your body needs to recover after two days of intensity, but you don’t want to sit around doing nothing,” explains Rosante. “Foam rolling and stretching will improve your mobility and actually help to improve the quality of your workouts, [because] good mobility will allow you to achieve full range of motion in the moves. Executing these moves with a greater range of motion will force your body to exert more energy, and the more energy you exert, the more calories you burn.” A bigger range of motion means you’ll be able to squat deeper and lunge lower while using proper form. When the right muscle fibers are firing, you’ll get more out of every exercise.

Now pair that mobility work with some walking. Walking is a low-impact movement that increases blood flow and will help speed recovery, Rosante explains. “Plus, the simple science of weight loss is this: Expend more energy than you intake. Walking counts!” So break out the activity tracker or down load an app on your phone around and aim to get a solid 12,000 steps in (a little more than the normally cited 10,000 steps). “If the goal is weight loss, an extra 2,000 steps per day helps you kick things up,” says Rosante.

THURSDAY: TOTAL-BODY STRENGTH TRAINING

Do the same workout you did on Monday.

FRIDAY: HIGH-INTENSITY GROUP FITNESS CLASS

“Do a high-intensity fitness class to kick up the calorie burn while keeping things fresh, interesting, and social,” says Rosante. Grab some friends and head to an indoor cycling studio, or sign up for the boot camp class you’ve been nervous to try. Having a strategic program like Rosante’s is important for efficiently moving toward your goals, but this where you have the chance to mix it up so you don’t get bored. No matter what you do, though, make sure you sweat—and have fun.

SATURDAY: TOTAL-BODY STRENGTH TRAINING

Do the same workout you did on Monday and Thursday.

SUNDAY: REST DAY

Ah, rest day—you’ve earned it. Muscles aren’t built while you’re working them—in fact, when you strength train, you’re breaking down muscle fibers. That’s why it’s important to build in rest and recovery time, so they have a chance to repair themselves a little stronger than before, explains Rosante.

“You’ve worked your ass off this past week,” says Rosante. “Rest up and get ready to crush it again next week.”

STICK WITH THIS PLAN FOR ABOUT FOUR WEEKS, THEN MIX IT UP

Keep it up with this workout plan for three to four weeks, suggests Rosante. “Improve and progress with each workout, each week. Lift a little heavier. Push a little harder.” Even if you just focus on improving your form during every workout, that’s still progress, says Rosante.

After a month or so on this plan, it’ll be time to switch it up. “You don’t want to stay on it forever for a couple of reasons. First, you’d get bored out of your mind. And that’s a fitness killer right there,” says Rosante. “Second, your body is absolutely brilliant at adapting to stress. Eventually, it will find a way to make easy work of these sessions. When that happens, you’ll plateau and stop seeing progress. Change is essential.”

But hopefully, once you’ve been crushing your workouts for several weeks, you’ll feel more comfortable than ever moving forward in your fitness journey. And that alone is a big win, no matter what the scale says.

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10 Ways to Add Flavor, Not Calories

The new year has many of us scaling back on our eating habits and resetting our diets to focus on healthier, simpler foods that have fewer calories. But “better for you” doesn’t have to mean bland. Small additions can make a big impact when it comes to boosting the flavor and texture of healthier foods. A twist of citrus, a handful of fresh herbs, a splash of broth, a bit of crunch and a dash of heat are sometimes all it takes to turn simple food into something exciting. The bottom line is this: Delicious food doesn’t have to come at the cost of hundreds of calories. Here are 10 ways to perk up your food with little to no calories at all.

CITRUS

Add zing to your cooking routine with fresh citrus. Lemon and lime juices are the usual go-to choices for adding a splash of bright flavor to fish, sautéed greens, roasted vegetables and crisp salads, but don’t dismiss the oranges, tangerines and grapefruits, which add sunny notes, too. Skip the bottled salad dressings — which are often loaded with salt and sugar — and make your own. Start with a quick citrus vinaigrette: Whisk 1 part citrus juice with 3 parts oil, and drizzle over dark leafy greens to boost your daily vegetable intake. Even better? Stir fresh citrus into yogurt or oatmeal for a bright start to your day.

You can mellow the flavor of tart lemons, limes, and grapefruit by cooking them — simply slice the whole fruit and either roast directly on the pan with your meat and veggies, or place on the grill for a minute or two until charred. Citrus juice and zest add big flavor to marinades with no extra sodium or calories. Looking to hydrate more? A spritz of fresh citrus does wonders for that glass of water.

Tip: A little zest goes a long way and can overpower your dish very quickly. Too much can make your food bitter. Start with just a small amount, then add a little at a time until you reach your desired flavor. Use a fine grater or Microplane for best results.

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Inspirational Resolutions from the CEO of Bulletproof, Dietitians and Athletes

After a flurry of advice about how to set resolutions and stick to them, you might still find yourself fading a little. After all, the odds can be against you — some estimates note that about a quarter of people abandon their resolutions within a week of making them.

Now that we’re a few weeks into the new year, maybe turning to some experts can offer motivation. We asked five health professionals, including trainers and nutritionists, what their goals are and how they plan to stick with them:

1. DAVE ASPREY, AUTHOR OF “THE BULLETPROOF DIET” AND CEO OF BULLETPROOF

Resolution: To do something every single day that makes me better.

Strategy: Tapping into gratitude

“I chose this resolution because it’s achievable and doesn’t require perfection. Anytime you require perfection of yourself, your own innate fear of failure will cause you to procrastinate so you won’t achieve your goal. Even worse, once you fail a little bit, you’re likely to give up and toss out the entire resolution — and everything it stands for.

“Perfection is the enemy of getting things done. A commitment to doing things better is achievable.

“Every night before bed, I sit down with my two young kids, and I ask them three things they’re grateful for. Then I share three things I am grateful for. We also talk about our wins for the day. And that is the checkpoint I use to talk about what I’ve done to be a little bit better every day. After all, gratitude is one of the best performance enhancers there is.”

2. KIMBERLY GOMER MS, RD, DIRECTOR OF NUTRITION AT PRITIKIN LONGEVITY + SPA

Resolution: To get more organized.

Strategy: Evaluate then evaluate again

“Due to my busy schedule, I find that there isn’t enough time to keep organized and neat, so I thought it was a great resolution.

“I work with clients mainly to help them change habits. These habits are around food choices and exercise. But other habits — including being organized and ordered — can affect how we feel day to day. Using the order and organization to fuel my day will then help me stay on track.

“We all need a plan and then strategies to help reach our goals. It is helpful to re-evaluate our goals — every week or biweekly or even monthly — depending on the type of goals. Once we evaluate, we can see if the strategies need to be changed, enhanced or reworked. Monitoring progress and evaluating along the way always helps to keep me in check.”

3. KELLY MAGNUS, YOGA INSTRUCTOR, STUDIO THREE IN CHICAGO

Resolution: Take control of my nutrition to maximize my performance.

Strategy: Plan, plan, plan

“Aside from teaching, I’m training for a half-Ironman in June — and to truly maximize my training, stay injury-free, all while teaching, I know that nutrition is going to play a big role in my success.

“My approach to achieving this is to break it down by week. Each week, I’ll set mini goals that will help me be successful. If my week ahead entails travel, I plan to troubleshoot where and how I’ll get the proper nutrients and fuel to stay on track. If I have a few social outings on the calendar, I’ll plan ahead and know how I’m going to stick to my goal.

“My favorite way to work with students and clients when setting goals is to get them to think about how they want to feel first, such as, ‘I want to feel strong.’ As a result of that feeling, identify things you can do to achieve that. Those tangible things you can do to achieve that feeling turns into your goal.”

4. HEIDI JONES, FOUNDER OF SQUAD WOD, CROSSFIT INSTRUCTOR SOLACE NEW YORK

Resolution: To use my fitness in new and different ways.

Strategy: Daily reminders, and a little peer pressure

“I am going to challenge myself by signing up for a long-distance bike tour, a Spartan Beast Race and a GORUCK Challenge. The way I will make this happen is by hopefully convincing other fitness buddies to join me.

“Peer pressure is an amazing thing when used in a positive manner. There is a level of accountability when you build a team around a similar goal. Not only can we workout together, but we can also celebrate the achievement of the goal together, which makes it even sweeter.  

“My number 1 strategy to successfully achieve my goal is to write it down and put it somewhere that I will see on the daily. The power of suggestion is just that — powerful. If I can see my challenge or goal written down on a piece of paper, or saved as my screensaver, it will keep me focused on the goal.”

5. JOY DUBOST, PHD, REGISTERED DIETITIAN & FOOD SCIENTIST

Resolution: To nail my protein intake.

Strategy: A little bit of everything

“I’d like to evenly distribute my protein intake throughout the day — 20–30 grams with each meal — but also to ensure I consume protein within 30 minutes after exercise, which can assist with muscle repair and growth.

“I am a competitive masters athlete in figure skating. As I age, I want to ensure that my diet supports the muscle synthesis needed to support my training. As many adult athletes know, it gets harder as you get older, so I want to ensure that I give my body the best nutrition possible to optimize my body’s recovery.

“As with any resolution or goal, a plan is needed. Writing it out and posting it on your refrigerator or mirror in the bathroom can assist with meeting your goals. Ensuring your grocery list accurately reflects those goals also helps. Stock your pantry or refrigerator with the proper foods needed to meet that goal. Have them visible and upfront so that when you open the refrigerator door or pantry those items are right in the front at eye level.

“Track your progress by keeping a diary which includes not just the food but any emotions or feelings tied to it. Share your goals or resolution with others. Find a supportive network and celebrate your success.”

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Your Feet are the Foundation for Total Body Wellness

Taking care of your feet has the potential to improve how your entire body moves, yet most of us hide our feet in shoes where they’re so far out of sight that they’re literally out of mind.

You’re probably familiar with the way your car works: Tires contact the ground, translating the force up through the wheels and transmission to propel the car forward. You know that the condition of your tires determines how your car feels on the road — and worn tires can’t absorb the impact of a bumpy or grip on icy roads. Our feet work similarly for us, and the condition of our feet determines how well they serve our body.

Foot pain, unsteady ankles and conditions like plantar fasciitis or neuromas are obvious signs of a problem, but there are more subtle signs that your feet need attention. Some other indicators that your feet may be starting to weaken are loss of balance, tripping easily or often or losing your ground when you are in a hurry.

Hard-to-ignore symptoms may vary from swelling and bunions to hammertoes, calluses and corns. Pain in your knees, ankles, hips and low back may also relate to declining function way down in the foot. Maybe you are comfortable in heels, but going barefoot is killing you. Maybe you often get cold feet, literally.

Several factors cause our feet to lose their nature-given ninja status. For one, our shoes constrict the foot and its movable parts; shoes also reduce sensation and deprive us of direct contact with the surface. We also lack natural, untamed by man, walking spaces — in a natural environment your foot would be molding to pebbles, rocks, grass, boulders and inclines. Most of us live with feet only touching flat and solid ground, so it’s no wonder we lack mobility and strength — those attributes simply aren’t required anymore.

SYMPTOMS OF FEET IN NEED OF REPAIR

BUNIONS

Also known as hallux valgus, this deformity appears as we lose the strength in our core, hips and feet, and the whole body weighs onto the inside of the ball of the foot with every step you take.

HAMMER TOES

The four smaller toes of the foot sometimes get stuck curled up and under. That often starts as the toes are being crammed into too small or narrow a shoe or sock or by the muscular action of grabbing onto a flip-flop.

CALLUSES AND CORNS

These show up when your shoes rub against your skin, creating pressure and friction. The body responds by laying down extra skin, but then the raised surface itself becomes another place to press and rub against.

TOES TOO CRAMPED TOGETHER

Remember how spread out the Flintstones’ feet were? Your toes are naturally supposed to have space between them. That allows the metatarsals to meet the phalanges in good alignment, ensuring pain-free and smooth transition over joints of the foot.

FLAT FEET OR PANCAKE FEET

You don’t need high arches to have functional feet, but if the whole foot contacts the ground and you have some aches and pains, you may need to look deeper.

ARCH TOO HIGH AND RIGID

People with rigid and high arches usually tend to hang out on the outside of the foot and have a hard time creating stability through the front of the foot.

3 STEPS TO BETTER FOOT HEALTH

There are many simple exercises you can do anytime throughout your day to improve your foot shape and strength, but let’s get started with these three.

1. STRETCH YOUR CALVES IN THE MORNING

Grab a towel, roll it up to the thickness of a wine bottle and put it in front of you. Space your feet hip-width apart. Step forward, and place one foot at the edge of the towel, keeping the foot straight. Walk forward with the other foot until you feel a stretch in the calf of the front foot. Keep the pelvis from rotating, and do not bend at the waist. Keep weight in the heel of the stretching leg and both legs straight. You can step forward or back to adjust the amount of stretch. Hold for 1 minute on each side, and repeat several times.

2. STRETCH YOUR TOES

You can give your toes a great stretch by interlacing your fingers and toes for a “foot shake.” Simply thread your fingers between your toes and hold for a while. TV time is a great time to stretch those toes.

3. MASSAGE YOUR FEET

Use a tennis ball to massage your feet daily. Place it directly under your foot, and roll back and forth, focusing on releasing tighter, stickier spots. Don’t use too much weight. It should feel good.

Keep in mind that it takes time to recover your foot health after years of stuffing them in shoes and walking on manufactured and manicured ground. Ultimately, your shoes need to change as much as your feet, but giving your feet some tender loving care is a great start.

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Pork & Spinach Pot Stickers

Tasty pot stickers get a twist with this recipe by Healthy Nibbles & Bits, which uses spinach. Lean ground pork is flavorfully seasoned with ginger, soy sauce, sesame oil and rice wine. The meaty filling is wrapped then pan-fried to perfection! Make and freeze ahead of time for a quick appetizer or snack!

Spinach & Pork Pot Stickers 

Ingredients

• 1 1/4 pounds (565 grams) ground lean pork
• 1/2 cup chopped baby spinach
• 1 1/2 tablespoons fresh thyme
• 1 tablespoon minced ginger
• 3 tablespoons soy sauce
• 1 tablespoon rice wine
• 1/2 tablespoon sesame oil
• 1 teaspoon garlic powder
• 35 pot sticker wrappers (about 1 pack of wrappers)

Directions

In a large bowl, mix the pork, spinach, ginger, thyme, soy sauce, rice wine, sesame oil, and garlic powder together.

In a small bowl, pour a bit of water, which you will use to prep your pot sticker wrappers. Take a wrapper and dip the edge in water to about 1/2 inch deep. Rotate the wrapper so that you get a half-circle of water. This allows you to fold and seal the potsticker.

Let the pot sticker wrapper rest on your fingers on your left hand. Then, you’ll fill the center with a spoonful of meat. Resist the urge to fill it with too much filling! It will make the folding more difficult.

Using your right thumb and forefinger, pinch and seal a bit of the dry part of the wrapper with the wet part. Use your left thumb to hold the filling down as you pleat the potsticker. Then, using your forefingers, pinch a bit of the wet part of the wrapper together. You have created your first pleat! Press down that pleat along the dry side of the wrapper. Continue creating pleats until until you reach the end on the left side. Repeat with remaining pot stickers.

To cook the pot stickers, heat a large sauté pan with a tablespoon of oil over medium high heat. When the pan is hot, line the potstickers in the pan, bottom side down.

Let the pot stickers fry for about a minute, then pour about 3 tablespoons of water in the pan and cover it with a lid. Reduce the heat just a little. When the water evaporates, continue adding another 3 tablespoons of water and close the lid. Continue doing this until you have cooked the pot stickers for about 6-8 minutes.

Dip in soy sauce or chili sauce, if desired.

NOTE: You can create the pot stickers ahead of time and freeze. Simply thaw, pan fry and enjoy!

Nutrition Information

Serves: 12 |  Serving Size: about 3 potstickers 

Per serving: Calories: 168; Total Fat: 6g; Saturated Fat: 6g; Monounsaturated Fat: 0g; Cholesterol: 31mg; Sodium: 275mg; Carbohydrate: 15g; Dietary Fiber: 1g; Sugar: 1g; Protein: 12g

Nutrition Bonus: Potassium: 34mg; Iron: 10%; Vitamin A: 3%; Vitamin C: 2%; Calcium: 3% 

Lisa is from San Francisco and has passion for eating well and staying in shape through kickboxing, yoga, and cycling classes. She loves experimenting with new recipes and fitness routines, which she document on her blog, Healthy Nibbles & Bits. When she’s not blogging or exercising, she’s most likely watching Jeopardy! or British TV shows. For more from Lisa, follow her on Facebook, Instagram and Pinterest.

Photo courtesy of Lisa Lin. Original recipe can be found on Healthy Nibbles and Bits.

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How Your Circadian Clock Affects Your Workout Time

The time of day you hit the gym could have an impact on the quality of your workout, according to research published in the October 2016 issue of Cell Metabolism.

Researchers discovered circadian clocks in the muscle tissue that regulate how well it adapts to changes in the environment and activities throughout a 24-hour period. “Our sleep/wake cycle is programmed by our internal biological clock,” says lead researcher Joe Bass, MD, PhD, the chief of the Division of Endocrinology, Metabolism and Molecular Medicine at the Feinberg School of Medicine at Northwestern University. “There is a similar clock in the muscle tissue.”

Your body uses oxygen to make energy; the more vigorously you exercise, the more oxygen you need — and the more quickly you run out. A dip in oxygen triggers the muscles to use sugar for energy and increases lactic acid, which causes muscle fatigue and muscle aches.

When oxygen is running low, Bass says: “Your cells need to turn on a switch that says to your body, ‘we need more oxygen,’ and the ability to turn on that switch is critically dependent on what time of day it is. Your internal clock regulates how well your muscles can mobilize energy.”

SO, WHAT TIME OF DAY IS BEST FOR A WORKOUT?

Researchers tested that question by studying mice running on a treadmill at different times of day.

Looking at the muscle fibers allowed the researchers to determine how well the muscles processed fuels like sugar and fat based on what time the mice exercised. Their findings revealed that the nocturnal rodents were more efficient at turning on genes that helped them adapt to movement and use oxygen for energy after the sun went down.

Since people have a sleep/wake cycle opposite of a mouse, our muscles should respond most efficiently to workouts during daylight hours. (Bass cautions that the science is based on animal research and so far unproven in humans, but he believes the data could be applied to human workouts.)

Even small disruptions to the circadian clocks in the cells can impede performance. Bass uses jet lag as an example: An athlete who is accustomed to running at 7 a.m. in New York who then travels to San Francisco will not perform as well in a race that starts at 7 a.m. Pacific time.

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“For each hour of time zone change, it takes your circadian clock one day to adjust.”

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“The research has implications for athletic performance because there is an interplay between the internal clock and performance,” Bass says. “For each hour of time-zone change, it takes your circadian clock one day to adjust; a three-hour time difference means it’ll take three days to get your performance back to normal.”

Remember this research the next time you schedule a workout — and consider it permission to sleep through those predawn Spinning classes for ones during your lunch hour.

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6 Common Weight-Loss Challenges and How to Solve Them

The latest research is clear: There is no such thing as a one-size-fits-all approach to weight loss. Who you are is the greatest variable if you’re trying to shed pounds, and there are innumerable factors that will make it easier or harder for you — poor diet, lack of exercise, genetics, medications and other lifestyle and environmental factors can all play a role.

Specific physiological circumstances, however, inflate the importance of certain approaches to weight loss. For that reason, focusing your efforts on what will give you the most bang for your buck is key. As with most things, once you get some traction and the pounds begin to fall off, taking on additional strategies can lead to additional weight loss. Here’s a quick guide on weight-loss strategies to fit some common life challenges — perhaps at least one of these applies to you.

The Challenge: People gain weight for different reasons as they age. Chief among them is a decline in physical activity. When you move less, a greater number of calories get stored in the body as fat, instead of getting converted into energy to fuel activity. What’s more, we naturally lose muscle mass as we age — upwards of 3-5% after age 30 if you’re inactive — which, in turn, leads to a slower metabolism.

The Solution: Strength training can help put the brakes on the loss of muscle mass, as well as build new muscle. Since muscle cells are far more metabolically active than fat cells, they burn more calories. As you increase your muscle mass, you also boost your metabolism.

Be sure to warm up before training, and start slow to build strength without injuring yourself. Begin with two sessions a week of 10 reps of 8–10 different exercises for the upper and lower body and the core. Utilize your own body weight for things like pushups and pullups and 5- to 10-pound dumbbells for other exercises. You should feel like you can’t do more than an extra rep or two at the end of each exercise — if you can, it’s time to increase the weight.

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What to Buy Organic (and What to Skip) [INFOGRAPHIC]

MyFitnessPal and Ally have teamed up because they both recognize the connection between finances and physical fitness and the important roles they each have on personal well-being.

Most people perceive organic food to be healthier and safer than non-organic options — but is this based on fact or opinion? While the consumption of organic foods may reduce exposure to pesticides and antibiotic-resistant bacteria, the jury’s still out on whether eating fully organic boasts the health benefits to warrant dishing out more dough.

While some people choose to eat organic for reasons other than nutrition alone — including animal welfare, environmental impact and the desire to avoid genetic modification, growth hormones and antibiotics — making the decision to go organic isn’t a cheap one. Due to higher production costs and limited supply, most organic foods are more expensive than conventional options.

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At Ally, we don’t just care about your finances — we care about you. That’s why we’ve dug deeper into what it means to be financially fit. Just like physical fitness, there are different ways to be financially fit. Your training program depends on what you want to accomplish, and you should approach your financial routine the same way. Find out what kind of financially fit you are with our financial fitness quiz.

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So, which items are worth the splurge? Keep this guide handy next time you’re debating whether to snag or skip organic.

Written by Alexis Joseph, MS, RD, the whole foods enthusiast and registered dietitian behind the plant-based food blog Hummusapien.

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5 Classic Chinese Recipes Under 500 Calories to Make at Home

Why take out when you can prepare  your own favorite Chinese dishes at home? It’s easy to make these healthier (and equally delicious) versions in the comfort of your own kitchen. Each of these five recipes is full of lean protein and bright veggies. Just be sure to use reduced-sodium soy sauce to keep salt in check. (If you insist on eating out, we get it, and we’ve got you covered — check out our 8 Healthier Chinese Takeout Favorites for a guide on lighter dish options.)

1. BROCCOLI BEEF STIR-FRY | COOK SMARTS

Take a break from takeout by making your own savory broccoli beef stir-fry. This mouthwatering meal features nutritious broccoli and mushrooms, plus plenty of lean beef, all smothered in a savory sauce. It’s served over brown rice for a complete meal. Recipe makes 4 servings, at 1/4 of stir-fry + 1/2 cup cooked rice each.

Nutrition (per serving): Calories: 489; Total Fat: 17g; Saturated Fat: 5g; Monounsaturated Fat: 5g; Cholesterol: 57mg; Sodium: 614mg; Carbohydrate: 45g; Dietary Fiber: 2g; Sugar: 3g; Protein: 39g

2. STICKY GINGER SOY GLAZED CHICKEN | BUDGET BYTES

Want something savory and saucy? Look no further. This chicken dish starts with a simple marinade and ends with juicy chicken bathed in a caramelized sauce. Pair with jasmine rice and veggies for a flavorful and filling meal. Recipe makes 8 servings.

Nutrition (per serving): Calories: 188; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 79mg; Sodium: 258mg; Carbohydrate: 7g; Dietary Fiber: 0g; Sugar: 7g; Protein: 18

3. STIR-FRIED CAULIFLOWER “RICE” BOWL | MYFITNESSPAL’S RECIPES

Get more vegetable into your day with our stir-fried cauliflower “rice” bowl, which is also friendly for the carb-conscious crowd. You can enjoy all the flavors of fried rice — egg, carrots and peas — on a bed of savory cauliflower “rice.” If you crave a protein boost, serve with a side of lean chicken or broiled shrimp. Recipe makes 4 servings at 1 1/4 cups each.

Nutrition (per serving): Calories: 277; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 212mg; Sodium: 523mg; Carbohydrate: 33g; Dietary Fiber: 10g; Sugar: 7g; Protein: 14g

4. SHRIMP & SNOW PEA NOODLES | MYFITNESSPAL’S RECIPES
Make easy, juicy  shrimp and snow pea noodles using this recipe from Healthy Nibbles & Bits. Lean shrimp, crisp snow peas and tender noodles combine in a spicy soy-based sauce that’s sure to tickle your taste buds. Recipe makes 4 servings at 1 1/2 cups each.

Nutrition (per serving): Calories: 363; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 172mg; Sodium: 337mg; Carbohydrate: 38g; Dietary Fiber: 2g; Sugar: 5g; Protein: 27g

5. LEMON CHICKEN & ASPARAGUS STIR-FRY | MYFITNESSPAL’S RECIPES

Check out this 25-minute stir-fry from Clean Eating that is loaded with fresh veggies like asparagus. This quick and easy dish bursts with bright, lemony flavor and offers plenty of crunch. Recipe makes 4 servings.

Nutrition (per serving): Calories: 260; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 65mg; Sodium: 540mg; Carbohydrate: 14g; Dietary Fiber: 4g; Sugar: 5g; Protein: 32g

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7 Super Greens and How to Cook Them

Dark, leafy greens are nutritional powerhouses. “They’re really high in a lot of nutrients that are most essential for health,” certified nutritionist and cookbook author Gena Hamshaw says. “You’re getting a lot of nutritional bang for your buck.”

But so many of us don’t eat nearly enough of these amazing veggies. “People think if they’re eating a lot of salad, they’re maximizing their leafy green intake, but cooking them is far more nutrient-dense than a big old salad of arugula or baby spinach,” Hamshaw says. Plus, many of us fall into a spinach or kale rut — we aren’t sure what to do with collard greens or even know that we can eat beet greens.

Reinvigorate your eating plan and boost your health with these seven dark leafy greens, then use our cooking tips to help them taste their absolute best. Aim for at least 1 serving daily, which is 1 cup cooked or 2 cups raw.

Some have proclaimed kale the king (while others have declared it a passing fad), and it’s likely because it’s high in many of the nutrients found in all leafy greens, including protein, calcium, iron and vitamins A and K. It’s also the one of the best leafy greens for lutein and zeaxanthin, two antioxidants key for eye health.

Tip: It may sound odd to massage a vegetable, but in this case, it helps break down kale’s tough fibers. Massage yours with lemon juice and extra-virgin olive oil, then serve it topped with other vegetables, beans and avocado, suggests Sharon Palmer, RDN, author of “Plant-Powered for Life.”

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Are You Burning as Many Calories as You Think?

Every morning you crush your treadmill session and revel in the total number of calories burned glowing on the screen. Sorry to damper your post-workout spirits, but that number is probably incorrect.

POTENTIAL CAUSES OF INACCURATE READINGS

“Machines in gyms aren’t very accurate when it comes to calories burned, distance and other such metrics — they’re rough estimates at best,” says Brandon Mentore, a strength and conditioning coach from Philadelphia. “If two people weigh 200 pounds, but one is 5’3” and the other 6’1”, the amount of calories burned and the demand is vastly different.” This holds true even if the cardio equipment accounts for age and body weight.

Everyone has different metabolic rates as well. Mentore explains that athletes, for example, generally have a more efficient metabolisms that will actually burn fewer calories for the same effort and duration as someone with an average level of fitness.

The amount of calories you burn also depends on your lean tissue versus fat mass. “The leaner you are, the higher your metabolic rate and burn will be for the same effort and duration relative to someone who is less lean,” says Mentore.

In addition, the inaccuracy of caloric count could be related to the machine itself. Its age, calibration, elevation (for example, certain treadmill brands on a 0% grade are still not totally flat) and general maintenance upkeep all can keep it from displaying a more proper reading.

For those looking to lose or gain weight, these incorrect counts make it more challenging to try to gauge your daily caloric output. Most of us guess, but the odds of guessing correctly are slim to none.

THE SOLUTION? FITNESS WEARABLES

Wearables employ accelerometer and altimeter technology to detect your steps throughout a day — whether you are working out, or you’re simply walking from your car to work. Some trackers can even detect power output, making for super accurate results of your activity level.

“When it comes to calorie counting, wearable fitness gear has given the user the ability to track calories instantly, rather than rely on memory, providing better results and more reliable data,” says Junior Leoso, a personal trainer from San Diego. “It’s provided an entirely different aspect to training, as it’s given data to a world of people who typically only care about the end result.”

Wearables also come with other benefits to entice you to spike your movement levels. “[They] can give you reminders when you haven’t been active in a while, as well as keep track of your data, enabling you to do weekly and monthly outlooks on calories burned and overall activity level,” says Mentore.

These devices aren’t limited to a younger, more technologically-savvy generation either. According to Rock Health, the first venture fund dedicated to digital health, no demographic variables had any significant effect on digital health. Seniors and millennials are equally as likely to use wearables.

The market for this technology is astoundingly healthy. Statistica, a statistics portal for market data, says wearables are expected to reach a value of $19 billion in 2018, more than 10 times its value in 2013. In addition, 27% of consumers expect to purchase a wearable fitness device within the next 12 months (2016 data).

The behavior toward fitness technology has shifted. It’s no longer viewed as a passing trend, but something that’s here to stay. It’s empowered people to improve their lifestyle behaviors in unparalleled fashion — from walking more to monitoring sleep to lowering heart rates. The impactful data created by wearables appears to motivate people to take charge and produce positive changes, making them worth their cost.

We are lucky to live in an age when technology can help solve challenges. Expect wearable fitness to continue to make individuals healthier for decades to come.

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Step It Up (Walk) to Slim It Down

This easy 14-day walking plan will help you slim down by walking more. We have a beginner and advanced plan, so choose which one suits your needs.

To get started, you have to plan your success first. That means you need to be prepared at all times. It helps to put your walking shoes in your car, at work and at home — wherever you can grab them, lace up and walk. Also you need to know where you can walk, whether you’re at work, home or out running errands.

STRATEGIES FOR WALKING AT WORK

Long hallways, parking lots, stairs and large entryways in the building are prime places to walk. Some companies make it easy and have fitness rooms, treadmill desks and walking paths. Consider yourself lucky if your company offers these! Don’t forget, all you need at the office are fitness shoes — keep a pair in your desk drawer. Once you change shoes, you are ready for a no-sweat walk. Many daily assignments can be done at a no-sweat pace so that you can continue your day without the need for a shower or a blowout. I love those “won’t wreck my hair” walks!

STRATEGIES FOR WALKING WHILE RUNNING ERRANDS

Look for ways to walk before a task — whether it’s grocery shopping, driving your kids to practices or picking up dry cleaning. Parking lots are great for getting in 1,000 steps — that’s about 10 minutes of walking. Instead of heading straight to the entrance, walk the perimeter of the parking lot first. Dropping the kids off to a sports practice? That’s another perfect location to walk the perimeter of the field or park.

STRATEGIES FOR WALKING AT HOME

If you have any of my videos, you have one of the best tools for walking yourself healthy. If you have a treadmill at home, even better! If you don’t have either of these, you can walk around the backyard, walk steps in your house or even march in place to the beat of your favorite songs. There’s no wrong way to get your steps in.

Here is the 14-day Step It Up to Slim It Down Plan:

BEGINNERS PLAN

DAY 1:  
Walk for 5 minutes after breakfast.
Walk for 5 minutes after lunch.

DAY 2:  
Walk for 10 minutes after breakfast.
Walk for 5 minutes after lunch.

DAY 3:
Walk for 15 minutes after breakfast.
Walk for 5 minutes after lunch.

DAY 4:  
Walk for 20 minutes anytime before dinner.

DAY 5:
Walk for 15 minutes after breakfast.
Walk for 5 minutes after lunch.

DAY 6:
Walk for 20 minutes after breakfast.
Walk for 5 minutes after lunch.

DAY 7:  
Walk for 25 minutes anytime before dinner.

DAY 8:  
Walk for 20 minutes after breakfast.
Walk for 5 minutes after lunch.

DAY 9:  
Walk for 25 minutes anytime before dinner.

DAY 10:
Walk for 25 minutes after breakfast.
Walk for 5 minutes after lunch.                  

NOTE: Here’s the point in the challenge where you Step It Up to Slim It Down.

DAY 11:  
Walk for 30 minutes anytime before dinner.

DAY 12:
Walk for 40 minutes anytime before dinner.

DAY 13:  
Walk for 50 minutes anytime before dinner.

DAY 14:
Walk for 60 minutes anytime before dinner.

Pro Tip: Long walks can be split as two 20-minute walks or two 30-minute walks. It all works to make you stronger, fitter, slimmer!

ADVANCED PLAN

DAY 1:  
Walk for 20 minutes after breakfast.
Walk for 10 minutes after lunch.

DAY 2:
Walk for 30 minutes anytime before dinner.

DAY 3:  
Walk for 30 minutes after breakfast.

DAY 4:
Walk for 20 minutes after breakfast.
Walk for 20 minutes after lunch.

DAY 5:  
Walk for 40 minutes anytime before dinner.

DAY 6:
Walk for 30 minutes after breakfast.

DAY 7:
Walk for 45 minutes anytime before dinner.

DAY 8:
Walk for 20 minutes after breakfast.
Walk for 20 minutes after lunch.

DAY 9:
Walk for 45 minutes anytime before dinner.

DAY 10:  
Walk for 20 minutes after breakfast.
Walk for 20 minutes after lunch.

NOTE: Here’s the point in the challenge where you Step It Up to Slim It Down.

DAY 11:
Walk for 30 minutes early in the day (try after breakfast).
Walk for 30 minutes late in the day (try before dinner).  

DAY 12:
Walk for 60 minutes anytime before dinner.

DAY 13:
Walk for 30 minutes early in the day.
Walk for 30 minutes later in the day.

DAY 14:
Walk for 60 minutes anytime before dinner.

Congratulations! You did it. You accomplished 14 straight days of fitness walking. Now go celebrate by buying a new pair of fitness shoes to keep your active life going.

Thank you for living the walk life — together we influence the world to live healthier!

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