Grilled Honey Lime Chicken with Cowboy Caviar [Video] | Recipe

Part bean salad and part salsa dip, cowboy caviar is a vibrant combination of black-eyed peas, corn, tomatoes, onions and avocado. We pour it over grilled chicken, marinated with honey and lime, for a recipe that’s anything but boring. Serve over greens for a low-carb meal or over brown rice for energizing carbs and fiber.

Grilled Honey Lime Chicken with Cowboy Caviar

Ingredients

  • 3 1/2 tablespoons lime juice, divided
  • 2 tablespoons honey
  • 2 teaspoons olive oil
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon salt, divided
  • 4 (5-ounce or 140 grams per breast) boneless, skinless chicken breasts
  • 1 (15.5-ounce or 440 grams) can reduced-sodium black-eyed peas, rinsed and drained
  • 1/2 cup (80 grams) fresh or frozen and thawed yellow corn, rinsed and drained
  • 1 small (90 grams) ripe tomato, coarsely chopped
  • 1 small (150 grams) avocado, chopped
  • 1/4 medium (30 grams) red onion, chopped
  • 2 tablespoons chopped fresh cilantro
  • 1/2 teaspoon ground cumin

Directions

Combine 2 tablespoons lime juice, honey, oil, pepper and 1/8 teaspoon salt in a plastic storage bag or shallow container. Add chicken, tossing to coat. Close the bag or cover, and marinate in the refrigerator 15 minutes up to 2 hours.

Meanwhile, make Cowboy Caviar by combining beans, corn, tomato, avocado, onion, cilantro and cumin in a medium bowl. Stir in the remaining 1 1/2 tablespoons lime juice and 1/8 teaspoon salt.

Preheat a grill or grill pan to medium-high. Grill chicken 5 minutes on each side, or until internal temperature reaches 160°F.

Serve each breast with 3/4 cup Cowboy Caviar.

Nutrition Information

Serves: 4 |  Serving Size: 1 chicken breast + 3/4 cup Cowboy Caviar

Per serving: Calories: 357; Total Fat: 12g; Saturated Fat: 1g; Monounsaturated Fat: 6g; Cholesterol: 82mg; Sodium: 334mg; Carbohydrate: 38g; Dietary Fiber: 9g; Sugar: 13g; Protein: 37g

Nutrition Bonus: Potassium: 806mg; Iron: 27%; Vitamin A: 2%; Vitamin C: 18%; Calcium: 5% 

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6 Appetite-Control Strategies that Helped Me Stop Overeating

It can be hard not to overeat. You eat a healthy meal at home, think you’re doing well, then you head out (to almost any destination) and are surrounded by junk food. You get hungry, and pretty soon you’re at the local burger joint, diet forgotten.

Or maybe you stick to the “right” foods, but they’re just so good that you can’t have just one portion. We’ve all been there. That used to be me.

The following six strategies have changed the game for me — now I’m healthier, enjoy my meals more and my appetite is low enough that, if anything, I have to make an effort to eat more.

1. ADD VINEGAR AND CINNAMON TO MEALS TO CONTROL BLOOD SUGAR

Looking to add some flavor to your food and noncaloric drinks? Forget the sugar; there are plenty of spices and flavors that will make your food both tastier and healthier. Vinegar, which has been shown to lower the glycemic index (which means you metabolize the food more slowly), adds acidic flavor to salad dressings, sauces and roasted veggies without a lot of calories.

For sweet-smelling warmth, add cinnamon to everything from coffee and smoothies to chili. Like vinegar, cinnamon slows the rate at which food transits from your stomach to your intestine — this keeps you full longer, and helps prevent the post-meal slump.

2. EAT WHEN YOU’RE NOT HUNGRY

When you get really hungry, you overeat. I know, groundbreaking stuff. When you overeat, you feel full, but then your insulin levels spike, causing you to feel tired, then hungry again … so you overeat again.

Instead of trying to resist hunger, beat it to the punch. If you eat when you’re either not hungry or only slightly hungry, you’ll eat less and tend to eat more slowly. Eating less throughout the day is great, but having more energy is certainly a nice bonus, too.

READ MORE > CLEANSES, WHOLE30 & MORE — DEBUNKING THE TRENDS

3. DRINK WATER, NOT LIQUID CALORIES

In addition to tiredness and brain fog, mild dehydration can cause a sensation that’s easily mistaken for hunger. On the other hand, liquid calories such as juices and sodas don’t fill you up, and their rapid digestion causes insulin spikes. So pass on the sweetened drinks and stick with sparkling or still water — you can flavor it with lemon, strawberries or cucumber if you want, but don’t pack your drinks full of calories.

Aim to drink at least three-quarters of a gallon of water a day. Also, be sure to drink a glass about 20 minutes before each meal to take the edge of your appetite.

4. EAT SLOWLY

When you swallow food, there’s a sizable delay before you feel any satiation from it. This delay is usually between 10–30 minutes. Because of this delay, we tend to eat more food than we really need. And the faster we eat, the more we tend to consume, particularly later on in a meal.

The solution: Chew each bite 10 times. Following this simple rule will cause you to eat more slowly, allowing your mind to catch up to your stomach. You’ll also enjoy your food more when you take the time to savor it.

WATCH NOW > ASK A TRAINER: ON LOSING WEIGHT

5. HAVE A SMALL, FLAVORLESS SNACK BETWEEN MEALS

This trick was discovered by the late Seth Roberts: What he did was consume a shot of olive oil or a glass of water with a tiny bit of sugar (an exception to the rule on sugared beverages above) between meals. I prefer a handful of unsalted almonds. Doing this once a day dramatically reduced my appetite — this can be particularly true if you have a lot of weight to lose.

This is one of the weirdest things I’ve ever tried, but it worked for me. The reason this works: It apparently regulates ghrelin, a hunger hormone, by weakening flavor-calorie associations. For this to work, the snack must be bland, and you should consume nothing else but water for at least an hour before and after the snack.

6. TRY THE “FRONT DOOR SNACK TECHNIQUE’

This is one of my favorite body hacks. Knowing that your willpower is reduced when you’re hungry, and there’s more tempting junk food outside the home than in it, you should fill up on healthy food before leaving home. Keep a healthy snack, such as jerky, almonds or kale chips, right next to your front door, and eat some before you leave home. This will cause healthy food to “crowd out” unhealthy food in your diet, and make it much easier to pass on the junk food.

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Protein-Packed Cottage Cheese Makes a Comeback

Retro it may be, but there’s no need to mess with a classic. My fridge is never without cottage cheese. Some may consider it a throwback to the dieter’s plate at best or the curds and whey that frightened many away at worst. To the haters I say this: cottage cheese is a delicious, lean protein and a versatile low-fat dairy option. Today there are many brands that put flavor first, capable of knocking the canned pineapple ring right off your grandmother’s dieting block. It’s time for cottage cheese to have its due.

Nutritionally, cottage cheese is your friend. One cup has 28 grams of lean protein, more than twice as much as the same amount of plain yogurt. Calorically they’re about the same; cottage cheese has 160 to yogurt’s 150. It also has less sugar: 3 grams compared to yogurt’s 10. Oh, and don’t be fooled into thinking that cottage cheese is only a mealtime pursuit. It, and other casein-based dairy, can also help you catch your ZZZs. Our curdled queen is not without her drawbacks, however: Cottage cheese has a lot of sodium —about twice as much as yogurt — meaning it might not be right for every diet.

READ MORE > A BEGINNER’S GUIDE TO PROTEIN

Cottage cheese has more chew than yogurt, which I think makes it feel less like a slurp and more like a meal. On its own, cottage cheese is sublime. But it cannot be beat with cinnamon and sugar or sprinkled with garlic salt. It also adds creaminess and protein when tossed with fresh tomatoes, cucumbers and black olives, or just about any other combination of salad vegetables. While it is delicious with any sweet, acidic fruit (peaches and pineapples, we’re talking to you!), it is ethereal scooped into the center of half a cantaloupe — a simple dish far more than the sum of its parts.

Big cottage cheese has taken note of yogurt’s portability and flavors, and the market is starting to update this long-lost cousin. If you were forced to eat cottage cheese as a child, know that its flavor, texture and self-identity have come a long way. Small, regional brands like Cowgirl Creamery, Traders Point, Nancy’s, Kalona SuperNatural and Muuna offer delicious, well-crafted and often organic options that taste great. Single-serving cottage cheese containers are not new, but they are looking for more mass appeal in grab ‘n go snacking. Hood offers single-serving containers in flavors like honey and pear or cucumber and dill. Good Culture’s brand offers single cups flavored with kalamata olive or blueberry acai chia.

READ MORE > 12 HEALTHY FOODS THAT FILL YOU UP BEST

In the kitchen, yogurt’s flavor is either sweetened or sour, limiting its play with other foods. But cottage cheese’s wild-by-mild properties make it a cooking ninja, able to play the role of a number of other more high-fat foods. Use it instead of mayonnaise in tuna or egg salad. Try it atop a bagel in place of a cream cheese schmear. Cottage cheese can happily take the place of ricotta, too, drained or as-is, stuffed into pasta, centered into omelets, or stirred into pancakes. Use less butter and sour cream on your baked potato and replace it with — you guessed it — cottage cheese to add some moisture and creaminess. Even cheesecake is a welcome home, as cottage cheese can take the place of the cream cheese in the mix.

No matter how you scoop it, cottage cheese makes a tasty, nutritious mark.

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Quick & Delicious Roasted Carrot Butter

Roasted-Carrot-Butter

You know everything there is to know about peanut butter and you’ve enjoyed it in all the usual places: spread on toast under jam, on bananas, over crackers, stirred into oatmeal, and off the spoon straight from the jar. But what do you know about carrot butter? 

Roasted carrots blended with creamy macadamia nuts and a few extras make a sweet and savory alternative to your typical nut butter. Plus, using carrots adds a little color, flavor and a whole lot of healthy nutrients to your regular old toast routine. Try spreading carrot butter on toast, dolloping it on top of salads, in rice bowls, oatmeal and over spring pastas. You can even serve it with crackers and cheese.

Chances are you already have most of the ingredients you’ll need to make this. Choose the freshest, most crisp, sweet carrots you can find, then roast, blend and enjoy.

Quick & Delicious Roasted Carrot Butter

Makes one 12-ounce jar

Roasted-Carrot-Butter-2

Ingredients

  • 5–6 large carrots, roasted w/ stems cut off and chopped
  • 3/4 cup macadamia nuts (preferably raw) or raw cashews
  • 2 tablespoons olive oil, plus more for roasting
  • 2 tablespoons maple syrup
  • 1/2 teaspoon vanilla extract
  • Fine-grain sea salt to taste (roughly 1/2 teaspoon)

Directions

Preheat oven to 350°F degrees. Line a sheet pan with parchment paper and toss the raw carrots with a bit of olive oil. Sprinkle with sea salt and place on the prepared sheet, baking bake until soft with some charred spots. Let cool slightly. You can also do this the night before you make the butter.

Next, puree the macadamia nuts and oil in a food processor or blender until a butter is formed. You’re looking for a nice smooth mixture with no large chunks (a few little ones are OK). This will take longer than you think; be patient. (If you’re using a Vitamix, you can skip this step and puree all the ingredients together once the carrots are done.)

Once the carrots are cooled, toss them in the food processor with the macadamia nut butter. Add maple syrup and vanilla and puree until a smooth, whipped texture is achieved, stopping to scrape down the sides with a knife as necessary. Salt to taste. Allow to cool before serving, and store in an airtight container in the refrigerator for up to one week.

Nutrition Information

Serves: 12  |  Serving Size: 2 tablespoons

Per serving: Calories: 102; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 7g; Cholesterol: 0mg; Sodium: 118mg; Carbohydrate: 6g; Dietary Fiber: 2g; Sugar: 4g; Protein: 1g

Nutrition Bonus: Potassium: 134mg; Iron: 3%; Vitamin A: 100%; Vitamin C: 3%; Calcium: 2%

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7 Healthy Snacks Under 200 Calories to Make This Weekend

Feeling the mid-afternoon snack attack? Whether you’re rushing to work, squeezing in a workout at the gym or running errands, a simple, wholesome, daytime snack can provide an energy boost between meals. Munch away with these seven healthy and fun snack ideas.

1. KEY LIME PISTACHIO BITES | THE HEALTHY MAVEN

These key lime pistachio bites are a sweet, tangy and nutty snack all rolled into one scrumptious bite. You can make these ahead of time and freeze them for a cool, post-workout snack. Recipe makes 18 servings at 1 bite each.

Nutrition (per serving): Calories: 101; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 72mg; Carbohydrate: 10g; Dietary Fiber: 2g; Sugar: 6g; Protein: 3g

2. CURRY & SRIRACHA ROASTED CHICKPEAS | SIMPLE VEGANISTA

Next time your salty snack cravings attack with full force, squash them with these tasty baked chickpeas. They’re a crunchy, satisfying way to pack in plant-based protein and fiber. If you’re not a curry fan, try using rosemary and garlic powder instead. Recipe makes 4 servings.

Nutrition (per serving): Calories: 139; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 796mg; Carbohydrate: 25g; Dietary Fiber: 5g; Sugar: 0g; Protein: 5g

3. BAKED GREEN BEAN FRIES | DAMN DELICIOUS

These green bean fries are baked to crisp perfection with panko and grated Parmesan, and will soon become your new favorite snack. For a simple, spicy dipping sauce, combine a few spoonfuls of Greek yogurt with a drizzle of Sriracha. Recipe makes 6 servings at 1 cup green beans each.

Nutrition (per serving): Calories: 180; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 78mg; Sodium: 306mg; Carbohydrate: 22g; Dietary Fiber: 4g; Sugar: 2g; Protein: 9g

4. COCONUT QUINOA HAZELNUT GRANOLA | DIETITIAN DEBBIE DISHES

Roasted hazelnuts, quinoa, cinnamon … what’s not to love about this unique granola recipe? It’s extra tasty when paired with Greek yogurt or almond milk. You can also enjoy it plain by the handful. Portion individual servings in plastic baggies to make on-the-go snacking even easier. Recipe makes 20 servings at 1/4 cup each.

Nutrition (per serving): Calories: 146; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 33mg; Carbohydrate: 18g; Dietary Fiber: 2g; Sugar: 7g; Protein: 3g

5. FROZEN YOGURT BARK | MY FUSSY EATER

Falling asleep at your desk? Wake up with refreshing frozen yogurt bark. A crunchy, creamy snack made with seven simple ingredients, snack time couldn’t get easier or cooler! Recipe makes 4 servings.

Nutrition (per serving with 0% plain Greek yogurt): Calories: 142; Total Fat: 3g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 5mg; Sodium: 51mg; Carbohydrate: 21g; Dietary Fiber: 1g; Sugar: 15g; Protein: 12g

6. SKILLET-POPPED LENTILS | HEALTHY HAPPY LIFE

Nutty and crispy, these skillet-popped lentils are as loaded with flavor as they are with protein and fiber (15 grams each per serving — double score). Curb mid-afternoon hunger pangs by popping this crisp, savory snack in your mouth. Recipes makes 2 servings at 1/2 recipe each.

Nutrition (per serving): Calories: 210; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 228mg; Carbohydrate: 37g; Dietary Fiber: 15g; Sugar: 3g; Protein: 15g

7. BAKED BANANA CHIPS | THE HONOUR SYSTEM

If overripe bananas are perfuming your counter, but the thought of baking banana bread is too much work, don’t sweat. Bake these scrumptious banana chips using just two ingredients. Recipe makes 2 servings at 1/2 recipe each.

Nutrition (per serving): Calories: 116; Total Fat: 0g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 0mg; Carbohydrate: 31g; Dietary Fiber: 3g; Sugar: 16g; Protein: 1g

The post 7 Healthy Snacks Under 200 Calories to Make This Weekend appeared first on Under Armour.



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This Stay-at-Home Dad Put Numbers to Work to Lose 110 Pounds

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Don’t Like to Exercise? Here Are 6 Ways to Motivate

First, I was blown away by your reader comments on the last Better Than Ever post. Thank you for taking the time to read, share your stories and provide tips to help other MFPers! Second, because of your comments, I decided to take this month to provide thought starters for those of you who expressed losing a bit of steam when it comes to starting a workout program or staying on top of your current plan.

Fact: I used to despise working out.

There were points when I literally dreaded exercise; times when I had not only fallen off the wagon, but it backed up and rolled over me.

Regardless of the cause: a new relationship, new job, injury, life — the list goes on. It can be hard to get in the groove.

Initiating a workout regime is pretty daunting. If you’ve never gotten into a routine to begin with, or have fallen off, you know exercise can be awkward, annoying and seemingly unapproachable. It can also be a little embarrassing: How did I let myself get so out of shape … again? Are people judging me?

We’ve all been there. You walk into the gym, and it can be intimidating because everyone looks like they know what the heck they are doing. But, remind yourself: At one point that jacked guy on the rowing machine also didn’t even know where the water fountain was. He had to figure it out and you can, too.

For context, I now exercise religiously — 5–6 times a week — and I actually enjoy it.

Whaaaaat?!

True, I still don’t wake up most days daydreaming about the elliptical machine, but I do dream about that feeling after the workout.

My advice to you is: Instead of putting energy into dreaming up excuses, think about what you love about exercising, and use that for confidence and motivation when your will is running low.

READ MORE > ARE YOU AN ATHLETE?

Here are six go-to motivators (aka why I workout):

1. ENJOYING FELLOWSHIP

Rally a friend (or two) to be your accountabilibuddy and get started. There have been times when I’ve only made it to a workout because I didn’t want to let my friend down. I have two separate groups of Under Armour teammates (that’s UA speak for “coworkers”) who I work out with for support and fun. There’s nothing like taking on a physical challenge to bring you closer together.

I also have some of my funniest life moments because of shared workout experiences, like the time my friend Georgette walked out halfway through a megaformer class, and we found her at a subterranean bar next door drinking tequila (still in gym clothes)!

2. HAVING A SENSE OF ACCOMPLISHMENT

There’s nothing more motivating than seeing progress and accomplishing your goals. It’s gratifying to improve and be able to do more over time. Whether it’s sliding the pin in the weight machine to the heavier weight, bumping up the incline on the treadmill or adding an extra lap around the block after dinner. It’s exciting to see (and feel) your body taking on more. Start by writing down your exercise goals and create realistic milestones to accomplish them.

3. FITTING INTO CLOTHES

If you’ve ever gained or lost weight, you know that getting dressed in the morning can be a struggle (I’ve had sizes 6–16 in my closet at the same time before … sigh). The other day a coworker stopped by my desk and asked me what I was training for because he saw me going pretty hard in the gym. I responded with “I just want to continue to fit into my clothes.” We both laughed out loud, but it’s true! I love food, I love cooking, I love eating — and with all of that comes calories, which is OK as long as I’m strategic. Personally, if I don’t stay on track with my meal logging on MyFitnessPal or I start skipping workouts, I notice the difference pretty fast — my body just rebels against my wardrobe. Quickly.

READ MORE > OK. YOU GAINED WEIGHT. THESE 5 TIPS WILL GET YOU BACK ON TRACK

4. FINDING THE HAPPY PLACE

Studies show that the post-workout high is a real thing. You feel better. You’ll be proud you took the time to invest in yourself. A single workout can help clear your head so you can face whatever is causing stress with a better outlook. I often walk away from a sweat session with my focus reset and a forward-looking perspective.

If I miss a workout, my drive dips, and I’m in a general funk. There have been countless occasions when I’ve laid in bed at night and regretted not finding time for a workout. On the other hand, I have never regretted working out.

In need of some moves? These stress busting stretches are great for a beginner, can increase your flexibility, ease soreness and get you ready to get back in the game (with no equipment required).

5. TREATING YOURSELF

Recognize what motivates you and incorporate it into your reward for hitting an exercise goal. You could treat yourself by trying a new recipe on MFP (I usually make extra and save it for lunch later in the week.) Or reward yourself with a splurge: there have been occasions when  thinking about that post-workout burger has fueled me through the workout. A rest day can also be a necessary reward to incorporate into your routine. You’ve got to create time for self-care.

6. BECAUSE YOU CAN

If you’ve overcome an illness, injury or anything that prevented you from working out, you know what it feels like to be unable to push yourself physically — it’s frustrating and can be depressing. But that experience can also give you a greater appreciation for your health and strength. Considering there were years when I spent more days on crutches than my feet (due to knee injuries), I often think about how grateful I am to even have the option to exercise and that’s enough to get me moving.

I know I’m not in the best shape of my life (shoutout to my 17 year-old self), but I’m putting in the effort to improve. And you know what? I feel better than ever about the progress I’ve made and what my body can accomplish. It’s a phenomenal feeling.

So while you might not enjoy working out right now, hopefully these six motivators will help get you on track.

Are you struggling to find a workout routine you can enjoy? Do you genuinely enjoy working out (which is awesome!)? How do you motivate yourself to exercise? What’s your “happy” workout place? Share your tips below! I (along with the rest of the MFP community) look forward to hearing from you!

Better Than Ever

We all strive for wellness and to live better! Every month, this column will bring you advice on how to feel and perform Better Than Ever. Check out tips to improve various aspects of your health: Everything from fitness, nutrition, sleep and recovery. Have a topic you want to hear about? Feel free to reach out here (I’ll be checking the comments!) or on Twitter or Instagram. I look forward to hearing from you!

GEAR UP FOR YOUR NEXT WORKOUT

> Men’s Workout Clothes
> Women’s Workout Clothes
> All Workout Clothes

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10 Doctor-Approved Tips for a Great Night’s Sleep [Infographic]

In celebration of Sleep Awareness Week (April 23–29), MyFitnessPal and Thrive Global collaborated to bring you this science-backed sleep advice.

It’s not the sex, drugs and rock’n’roll that’s going to kill you, Keith Richards is proof of that. Surprisingly, the factor which is going to affect the longevity and quality of your life the most is sleep. That’s right, that thing you try to catch up on. The thing you typically sacrifice first when you have a project that needs to get done. Those precious minutes you decide to keep your eyes open are the same thing that keeps them shut forever. Think I’m being melodramatic?

A new study by Maiken Nedergaard and her colleagues at the University of Rochester  illustrates that sleep relaxes the channels in our brain which help ‘wash out’ unwanted waste and proteins. Just as the lymphatic system clears out metabolic waste products from the rest of the body, this system transports waste-laden cerebrospinal fluid (CSF). In the study, it showed channels moving the CSF grew 60% in size while mice slept allowing neurotoxins to be moved out of the brain more quickly and with more efficiency than with less sleep. Here’s why this matters: Many neurological diseases from Alzheimer’s to stroke and dementia are associated with sleep disturbances. The study suggests a lack of sleep plays a role by allowing the byproducts to build up and cause brain damage.

Aside from just feeling better after a good night’s sleep there’s an added bonus: Sleep has been shown to help you shed fat (especially that pudge around the belly), fight off heart disease, maintain a clear mind and optimize every function of your body. Sleep is essential for everyone from the elite athlete to the corporate warrior.

Dr. Emily Kiberd is one of the top chiropractors in midtown Manhattan and founder of the Urban Wellness Clinic. Visit its site for more healthy-sleep tips.

GEAR UP FOR SLEEP

> Athlete Recovery Sleepwear Technology
> Men’s Sleepwear
> Women’s Sleepwear
> All Sleepwear

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Which Is the Best Day of the Week to Weigh Yourself?

You can’t lose weight if you’re not checking in with the scale. There’s no way around that. And it’s a key part of the equation when using MyFitnessPal.

But there is disagreement, even among the experts, about how often to weigh yourself and which day is best. To wit: A 2014 Finnish study concluded that more frequent weigh-ins lead to more successful weight loss; just a year later, a British study concluded there’s no evidence that stepping on a scale daily is better than doing it weekly if you want the number on the scale to decrease. At MyFitnessPal, we have advocated that there’s no one single strategy when it comes to frequency of weigh-ins.

“Because weight changes slowly, you’re unlikely to see much of a change on day-to-day basis,” says Scott Kahan, director of the Washington-based National Center for Weight and Wellness. “For some people, if they don’t see the weight go down, they get very frustrated and give up. You need perspective to understand what is and isn’t reasonable to look for.”

If you do decide once a week is for you, here’s what experts say about which day of the week is best.

MONDAYS: FIND FOCUS FOR THE WEEK

It makes sense: You start the week off with a weigh-in, and know where you stand after what was perhaps a fun-filled weekend. That’s part of the rationale behind why MyFitnessPal’s default setting for weigh-ins is Mondays.

“We tend to go off on weekends a bit, which is fine, but it’s nice to have a check-in to get back to your normal weekly plan,” Kahan says. “It’s not seeing weight [on Monday] that motivates you. It’s the fact that you are paying attention to your weight that is a motivational aspect for rest of week.”

WATCH > FIT TIPS: ON LOSING WEIGHT

At the same time, the fact that most of us tend to loosen the reins (and our belts) from Friday night to the end of Sunday means your weight may be higher on Mondays, and therefore less motivating. If you’re concerned, remember it’s just a number on the scale.

“It’s not the number that matters, it’s how you interpret the number that’s important. It’s a piece of data you are getting,” Kahan says. “Use it as jumping-off point to get back on plan for the week.”

WEDNESDAYS: GET THE BEST READING

According to the 2014 Finnish study referenced earlier, we tend to weigh the most on Sunday evenings and the least on Friday mornings. So some experts say weighing in midweek gives you the most accurate reading.

“We recommend Wednesday because it gives you the most consistent reflection of which direction your weight is going,” says Sofia Rydin-Gray, director of behavioral health at the Duke Diet and Fitness Center in Durham, North Carolina. “On Sundays, we weigh the most because we eat and drink more on the weekend, and by Wednesday, you’ve had a few days to get back on track.”

READ MORE > 5 SIGNS YOUR SCALE IS SABOTAGING YOUR WEIGHT-LOSS QUEST

But if you’re the type to let a weekend of lax eating bleed into Monday and then Tuesday, it may be better to get on the scale Monday to motivate you to get back on track.

FRIDAYS: MAKE THE MOST OF WEEKENDS

Checking your weight before the weekend can help you strategize for it. “If you’ve worked hard during the week, you can see what your progress is and have that to decide if you want to reward yourself a bit and have some splurges on the weekend,” Kahan says. “Or if your weight hasn’t gone down, maybe you decide to go to gym and not go out to eat.”

However, this may not work for everyone, Rydin-Gray cautions: “If you gained a pound, it could make some people feel bad and lead to binge eating [all weekend],” she explains. This “I might as well eat junk” mentality can then snowball — if you tell yourself you’ll start over on Monday, you may never get back on track.

THE BEST DAY TO WEIGH YOURSELF?

It’s simple: Do it on the day to which you can commit.

“Use weigh-ins as a tool to help you stay on track and stay focused on making healthy choices,” recommends Rydin-Gray. “They can be whenever, but do it the same day and same time every week, with the same scale. Every scale is calibrated slightly differently, and your weight can fluctuate several pounds in one day.”

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Homemade Blueberry Frozen Yogurt | Recipe

Blueberry Frozen Yogurt

Using only four simple ingredients, this refreshing frozen blueberry treat by Healthy Nibbles and Bits will cool you during those relentlessly hot days. Blueberries are not only high in cell-protecting antioxidants, but they are also high in fiber and loaded with vitamins like C and K — talk about nutrient dense! Keep a batch of this chilled dessert in the freezer and defrost for a quick, healthy treat whenever you’re craving something sweet.

Homemade Blueberry Frozen Yogurt

Ingredients

  • 2 cups (280 grams) frozen blueberries
  • 1/3 cup (76 grams) nonfat Greek yogurt (or any plain yogurt)
  • 2 tablespoons maple syrup (or any sweetener)
  • 1 1/2 teaspoons lemon juice

Directions

Place all the ingredients in a food processor or blender, and mix until smooth. If you want the frozen yogurt to taste more like sorbet, add a tiny bit more lemon juice.

Serve immediately, with your favorite toppings.

Nutrition Information

Serves: 2 |  Serving Size: 1 cup

Per serving: Calories: 147; Total Fat: 0g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 2mg; Sodium: 22mg; Carbohydrate: 34g; Dietary Fiber: 3g; Sugar: 26g; Protein: 5g

Nutrition Bonus: Potassium: 235mg; Iron: 4%; Vitamin A: 2%; Vitamin C: 26%; Calcium: 5% 

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Yes, Bowling Burns Calories! | This Week in Fitness

Here’s to your health! And here’s to living longer, no matter how you do it. That’s the word in the latest edition of “This Week in Fitness.” Every other week, the Under Armour Connected Fitness editorial team hand-curates the biggest stories, trends and goings-on around the world that aim to motivate you to be the healthiest you — whether you’re running a marathon or going for that perfect game.

That 7-10 Split, Though…

What’s the best sport for burning calories? It’s gotta be running, right? Yes, according to a study by the Mayo Clinic. After calculating caloric burn for 36 different active pursuits, it found that a 160-pound person can burn up to 861 calories by running 8 mph for one hour. But guess what else made the list? Jumping rope, racquetball and even bowling are good enough to torch some calories. Let’s roll!

Running: Catch the Fever, Live Longer

It’s that simple, according to a new study by Iowa State University that claims runners live an average of three years longer than non-runners. And yet another study by MIT suggests running is contagious. So why aren’t you out there yet? Check out MapMyRun’s three easy tips to start running.

… Or Maybe It’s Cycling

If getting on a bike is more your cup of tea, a recent study by Scottish scientists suggests cycling will help you live longer, too — specifically by reducing your risk of heart disease and cancer. Here’s our guide on how to get riding.

WATCH > FIT TIPS: WORK OUT IN THE MORNING

Hot Takes From Boston

It’s been a couple weeks since the Boston Marathon, but the post-race takes are still coming in hot. First start here, with this mesmerizing sped-up video of how spectators are methodically ferried across the race route. Then get your mind blown by this story of a runner who took an extra finisher’s medal for his wife — and then wrote an apology letter.

A Little TLC to Lose Weight

Whole30 is so yesterday (here’s our dietitian’s take on that). How about a new diet trend with a decidedly not-as-zippy name? The TLC Diet is actually meant to keep our cholesterol levels in check, but has some pretty good side benefits for weight loss, including maximizing plant products and low-fat animal protein. Just make sure you’re keeping yourself informed of what’s a trend and what’s actually effective.

Bourdain Says No

We love our food trends here at TWiF, and we love it when Anthony Bourdain endorses them. But what happens when he thumbs his nose at some of our guilty pleasures? The food celebrity and traveling chef stopped by “The Tonight Show” and bashed many of them — in his inimitable way. Check out the clip and brace yourself if you’re a defender of brunch, juice bars and craft cocktails. Looks like we’ll have to find some new trends …

Trendy Food, Coachella Style

Hundreds of thousands love the Coachella Valley Music and Arts Festival, which wrapped last weekend. A lot of people don’t — the heat, the scene and the dozens of hipster indie bands aren’t for everyone. We won’t necessarily endorse the food, either, but it’s definitely a microcosm of food trends gone wild. Check out these seven interesting food trends from Coachella, including Japanese-Mexican hot dogs, waffle pops and matcha cocktails.

READ MORE > STOP! IS YOUR COFFEE A CALORIE BOMB?

Sleep Better with Science… and Toys

Happy Sleep Awareness Week! We started it off with our immersive infographic on how your habits measure up against the world’s, then we went to our friends at Thrive Global for five science-backed methods for a better night’s sleep. How about some help from gadgets? Check out Money magazine’s roundup of snooze-assisting tech, from lamps to headbands.

Spring Clean Your Wardrobe

News flash: Your skinny jeans may be hurting your health. Seriously. Check out this from U.S. News & World Report on how your fashion choices may actually be bad for you.

Goat Yoga — Yes, Really

And finally, we’re not sure how we missed this nugget, which made the rounds this past winter. If your lifelong dream has been to practice yoga alongside goats, you’re in luck: Goat Yoga is a thing in Oregon. And now it’s set to spread to Colorado. (Note we at UA cannot vouch for the safety of your clothing, which goats are known to savor…)

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Burn More Calories in Less Time with Burpees

Burpees are sweet, sweet torture. What other exercise provides a head-to-toe fat-burning workout with zero equipment? The answer is none, at least not to the degree that burpees do.

That’s the good news. The bad news is that burpees are often performed with bad form and poor planning. Take an effective exercise, do it incorrectly with no rhyme or reason and suddenly you’ve got a not-so-great situation.

But never fear. This article will show you how to do burpees with pristine technique — and how to regress them if necessary — and give you a workout plan that takes just five minutes.

READ MORE > HIIT FOR BEGINNERS WEEK 2: BODYWEIGHT STRENGTH CIRCUIT

ARE YOU READY FOR BURPEES?

Not everyone is ready to do burpees on Day One. Because burpees are supposed to be done quickly with maximal effort, it’s challenging to maintain perfect form. Sloppy technique could irritate your shoulders, wrists or lower back, so try these regressions first:

HANDS-ELEVATED BURPEE

The simplest way to make a burpee easier is to elevate your hands on a box or bench. This decreases the upper-body demands and takes stress off the lower back.

MEDICINE BALL THRUSTER

If burpees are a no-go for whatever reason, medicine ball thrusters provide a solid full-body alternative that mimics the burpee without any impact on the shoulders or lower back.

THE WORKOUT: BURPEE PROGRESSION LADDER

This five-minute workout combines three burpee progressions for an all-out fat-burning attack. You start each round with the easiest exercise and progress to the hardest exercise, reducing the number of reps each round. This allows you to keep working hard even as you fatigue.

ROUND 1
Med Ball Thruster x 12 reps
Hands-Elevated Burpee x 10 reps
Burpee x 8 reps
Rest 30 seconds

ROUND 2
Med Ball Thruster x 10 reps
Hands-Elevated Burpee x 8 reps
Burpee x 6 reps
Rest 30 seconds

ROUND 3
Med Ball Thruster x 8 reps
Hands-Elevated Burpee x 6 reps
Burpee x 4 reps
Rest 30 seconds

ROUND 4
Med Ball Thruster x 6 reps
Hands-Elevated Burpee x 4 reps
Burpee x 2 reps

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A Flexible Lifestyle: The Power of Stretching

Ever since I was 8 years old, I understood the importance of stretching. As a dancer, athlete and performer, I can say without a doubt that stretching plays one of the biggest roles in my success. In ballet class, we’d spend the entire time active stretching at the barre. We would stretch before and after every class. After so many years, I became hard-wired to “active/dynamic stretch” to prep for dancing, then stretch after dancing to recover and get rid of toxins and lactic acid build up. It was ingrained and automatic, and one of the best healthy habits that I’ve held onto.

Stretching is not just sitting in a position and holding it there until you want to cry. It starts with observing what’s tight or achy, then researching various ways to lengthen and stretch the muscles in different ways. Lastly, and most importantly, there’s breathing.

BREATHE AS YOU STRETCH

Learning how to breathe before, during and coming out of a stretch is what people neglect the most. Use your breath to increase the intensity of your stretches. Move into your stretch on an exhale. Every time you inhale, hold the stretch. On each exhale, try to go further into the stretch, without forcing or tightening your muscles. Basically, sometimes there’s a point in a stretch where your body reflexes out of it, focus on breathing out and through that to retrain your muscles to tolerate more flexibility. The appropriate time to be in a stretch is actually two minutes!  

THE BENEFITS OF STRETCHING

Being limber helps your body have more range of motion so that you can assume new and different positions without the risk of tearing or straining something. My boyfriend is a professional skateboarder and has no prior knowledge of stretching and how it can help prevent injuries. So I’ve taught him to loosen areas where he’s been really tight — and he had no idea! It was really cool to coach him through loosening his hips and to see how much it has helped him.

READ MORE > 8 MUST-DO STRETCHES TO PREVENT AND RECOVER FROM WORKOUT INJURIES

As a professional dancer, we don’t have guided warmups before auditions, rehearsals or even live performances. Our bodies have to be 100% ready when we step on stage. There’s a lot of prep before a performance so we can do our ultimate best each time without getting injured.

HOW I STRETCH

I love coming home after a long eight-hour rehearsal and stretch out the day. I’ll just plop down on the floor with a foam roller and some lacrosse balls and close my eyes. I’m not that talented at meditating, so I use stretching to help me calm my mind. I’ll find my breath and wring out any residual stress. It’s like a mental cleanse before hopping into bed then starting a new day.

READ MORE > 5-POSE YOGA FIX FOR DESK DWELLERS

Stretching isn’t just for those who are really active. It helps everyone. Even on a 9–5 workday when you don’t leave your desk once and you’re too tired to go to the gym, you go home and stretch! Stretch while reading or while watching TV. After sitting in that chair all day your back needs to be lengthened, your shoulders and chest opened from hunching over, your hips loosened and wrists unlocked. You will feel like a new human, trust me.

Shop Dani Vitale’s favorite Under Armour gear.

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4 Major Walking Mistakes and How to Avoid Them

Walking is great exercise. It burns calories, strengthens muscles and bones, improves balance, boosts mood and helps prevent health problems ranging from heart disease to Type 2 diabetes. But walking is about more than putting one foot in front of the other.

To reap all of the health benefits — and avoid injuries — it’s important to avoid making these four common walking mistakes:

1. SKIPPING THE WARMUP

Warmups aren’t just for marathoners and professional athletes. In fact, Kathy Kaehler, author, celebrity trainer and host of the “Fit and Sexy For Life” podcast, believes the more often you skip the warmup, the more likely you are to get injured.

For a proper warmup, Kaehler suggests walking at a comfortable pace for five minutes and then stopping to stretch all the major muscle groups from head to toe, including shoulder rolls, side stretches, hip circles, quad stretches and ankle rotations. Once your muscles are warm and stretched, proceed with your walk.

2. WALKING THE SAME ROUTE AT THE SAME SPEED

It’s OK to have a favorite walking route and a comfortable pace, but refusing to change things up could be bad for your body. “You want variation of terrain so your body can also have different muscular reactions and challenges with varied routes, inclines and steps,” says Ashley Borden, Los Angeles-based master trainer whose celebrity clients have included Reese Witherspoon and Mandy Moore.

To mix it up, Borden suggests incorporating intervals into your walk, switching speeds every block. A few times per week, try a different route. Adding variety to your workout will prevent burnout and keep you from hitting a plateau.

3. GOING TOO HARD, TOO SOON

When you start a new workout, even if it’s “only” a walk, it’s important to ease into it. “Your muscles need to be developed and strengthened for flexibility and endurance and that doesn’t happen the first week out,” says Kaehler. “You need to focus on progression rather than going all out right away.”

Doing too much too soon can leave you with sore muscles and, potentially, injuries. Instead, work up to faster speeds and longer distances.

4. IGNORING YOUR POSTURE

Taking pounding steps while staring at the ground might get you from point A to point B but poor walking posture takes its toll on your body. “Posture is so critical,” Kaehler says. “When your form is bad, you’ve got muscles doing jobs they are not qualified for and, over time, that creates muscle imbalance that leads to injuries.”

For the best walking posture, Borden suggests imagining a string lifting you from your breastbone toward the sky to keep the hunch out of your back; keep your eyes on the horizon, engage your glutes and abdominals and pump your arms.

Walking is a safe and effective workout if you take the time to prepare and avoid making these common mistakes.

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What’s the Whole Story on Whole30? | Ask the Dietitian

What’s the whole story with the Whole30 program? It’s a nutritional reset plan that has worked for countless people, and many of those who have done it swear by it — and defend it up and down.

I know this for a fact, because last month, I wrote a piece on this site that was my attempt to deconstruct some of the latest, most trendy tactics to lose weight quickly. You can read it for yourself and judge the conclusions, but the one tactic that drew the most attention and passionate feedback was my quick take on Whole30. Here’s just one example of the literally dozens in the comments section:

“I think that Whole30 is over-simplified in this article. It is not meant to be a long-term thing or even a weight-loss program. Why would you ever include Whole30 in a roundup like this?”

That was one of the nicer ones.

I was even called out by Whole30’s co-founder, Melissa Hartwig, on Twitter.

I get it. The piece was a slide show, which means I had to be very short and sweet on each of the nine “gimmicks,” as we called them. Many readers voiced criticism for my not being thorough enough on Whole30. I won’t spend extra time breaking it down, but I do recommend going straight the source for an excellent in-depth explanation from the program’s creators.

As the name implies, Whole30 is a 30-day program that embraces whole, complete, unprocessed foods. By eliminating certain aggravators — sugar, grains, dairy, legumes and alcohol — you may have the ability to find exactly what’s causing a hiccup in your goal to achieve optimum health. The idea is that for a full 30 days, you strip these foods from your diet. Then, once you’ve hit 30 days, you slowly reintroduce those “less healthy” foods back into your diet, one group at a time, over the course of about 10 days.

READ MORE > 67 SCIENCE-BACKED WEIGHT-LOSS STRATEGIES

Many of you strongly criticized my decision to classify Whole30 as a weight-loss diet. While it isn’t advertised as such, the program rules deem it beneficial for anyone “having a hard time losing weight, no matter how hard you try.” In the benefits section on the official website, it also claims “more than 95% of participants lose weight and improve their body composition.” That’s great! But you can see why I chose to categorize Whole30 as a diet that some people use for weight loss. Ninety-five percent is a quite impressive statistic, and certainly translates to a successful way to lose weight for those interested. And 30 days — in my professional opinion as a registered dietitian — is most certainly quick when it comes to weight loss. Anything that eliminates that many healthy foods from your plate is, in my opinion, extreme.

There are many great, great (I’ll say it again for emphasis), great things about Whole30. It’s like a reset button for your health — a way to step back and take a look at what types of food you are really eating. The idea is the program will completely change the way you look at food, likely for the better, and hopefully forever — and for most people it does induce some sort of change in some way. You’ll eat fresh, high-quality plants and proteins, learn to plan ahead, learn to read nutritional labels and possibly even target certain foods that may be causing you discomfort or health problems (like sugar, the non-food ingredients that junk up processed foods and too much alcohol). The diet consists of high-quality meat, seafood, eggs, vegetables, fruit and plant-based fats and oils from nuts and seeds.

These are all great things! In addition to likely losing weight, you may also find yourself with improved energy levels, better sleep, a healthier digestive tract and a more balanced immune system. If everyone cut back on added sugars and processed foods, we wouldn’t be faced with an obesity crisis right now. Even I’ve greatly reduced the amount of added sugar in my diet since January 1 and I feel great. 

But strip down all the hype and you basically have a 30-day elimination diet. Of course you’ll lose weight when you disallow not only empty calories (sugar) and liquid calories (alcohol), but also 50% of what many people fill their plate with on a daily basis in the form of grains, beans and dairy. That’s where I begin to have issues. In the grand scheme of things, 30 days isn’t long enough to discern what’s causing your problems. And by eliminating so many food groups at once, there’s no clear way to truly pinpoint what it is that’s making you feel terrible.

WATCH > FIT TIPS ON LOSING WEIGHT

I’m fine to give those things up for 30 days, but what you really have to think about is day 31, 32, 33, etc. What happens next? What will you do to sustain the weight loss you’ve accomplished once your 30 days are up? I’m all for continuing with no added sugars and keeping alcohol consumption to moderate levels. But grains, legumes and dairy all deserve their place in a healthy diet. They contain calories, too — good calories, but calories that your plate hasn’t seen in a month. So you’ll need to readjust the balance of whatever it is that makes up your plate as you add them back in.

If you’re Whole30-ing to reset your digestive tract, you may end up doing it more harm than good. Grains, legumes and dairy-based, probiotic-packed yogurt are beneficial to gut flora. Remove them and you could unfavorably shift your microbiome, according to Gerard Mullin, director of the Johns Hopkins Medicine Celiac Disease Clinic.

Maintaining a healthy weight isn’t about depriving yourself of the things you love for the rest of your life. It’s also not about short-term elimination diets. In no way am I setting out to discourage consumers from embarking down the path of Whole30. Again, I think it’s a terrific way to educate yourself about the food industry, to reset your mind and body, or to jump-start your adventure into eating more plants and whole foods. If that’s what you’re after, you’ll likely be among the thousands who swear by Whole30.

What you should not do is trick yourself into believing it’s a sustainable tool for weight loss. It is a tool, absolutely. So use it to learn about your body in the way you need to. But don’t let your whole-grain, grass-fed Greek yogurt, fresh-ground peanut butter-loving taste buds suffer for too long.

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Chicken-Veggie Skewers with Peanut Sauce | Recipe

Chicken-Veggie-Skewers

No grill? No problem! These succulent chicken skewers can be made in the oven. Each skewer is threaded with tender veggies and roasted along with healthy chicken breast. Paired with a savory peanut dipping sauce, these skewers will surely be a crowd-pleasing appetizer.

Chicken-Veggie Skewers with Peanut Sauce

Ingredients

  • 8 (10- or 12-inch) wooden skewers
  • 1/4  cup water
  • 1/4  cup low-sodium (no-salt added) creamy peanut butter
  • 2  teaspoons light-brown sugar
  • 1 tablespoon rice wine vinegar
  • 2 teaspoons reduced-sodium soy sauce or tamari
  • 1 pound boneless, skinless chicken breasts, cut into 1 1/2-inch pieces
  • 1 large zucchini, sliced 1/4-inch thick
  • 8 small cremini or button mushrooms, stems trimmed
  • 8 large cherry or small Campari tomatoes
  • 2 teaspoons olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground pepper

Directions

Soak skewers in water at least 30 minutes.

Whisk together peanut butter, water, brown sugar, vinegar and soy sauce. Set aside. Thread chicken, zucchini, mushrooms and tomatoes evenly on skewers. Brush with oil and sprinkle with salt and pepper.

Preheat broiler. Place skewers on a foil-lined baking sheet. Broil 10–12 minutes, turning once, until chicken is done and vegetables are tender. Serve with peanut sauce.

Nutrition Information

Serves: 4 |  Serving Size: 4 ounces chicken and 2 tablespoons sauce

Per serving: Calories: 252; Total Fat: 13g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Cholesterol: 65mg; Sodium: 414mg; Carbohydrate: 10g; Dietary Fiber: 3g; Sugar: 4g; Protein: 30g

Nutrition Bonus: Potassium: 304mg; Iron: 3%; Vitamin A: 3%; Vitamin C: 10%; Calcium: 1% 

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How Building Muscle Boosts Fat Loss

You’ve long heard that intriguing rumor about how lifting weights and building muscle burns fat. It’s not just wishful thinking: Science supports this sweet-sounding promise.. But still, it’s a bit tricky to fully understand exactly how pumping iron battles the bulge. Here’s our crack at explaining it — with the help of fitness experts, of course.

HOW MUSCLE BOOSTS YOUR BMR

Warning: Math ahead. But don’t worry. The equations are pretty simple. In fact, there are just three numbers involved:

Total Calories Burned = Basal Metabolic Rate (BMR) + Activity

Activity is what many fitness articles spend their time talking about: What exercises you should do, when you should them and so on. It also includes any movement that does not qualify as exercise, i.e. the energy you expel when you stroll to the mailbox, take the stairs at work or cook dinner for friends.

What we’re more concerned with here is your BMR, or the baseline number of calories your body burns just by being alive. Your brain, heart and organs require a constant stream of energy. Your muscles are also metabolically active tissues. Though you don’t hold a ton of influence over what your other major organs do, you do have a say in how much heat your muscles add to your metabolic fire.

“You can’t make your brain burn more calories, and you can’t make the organs in your torso burn more calories,” explains Mike Roussell, PhD and author of “The Meta Shred Diet.” “Muscle is the major determinant of calorie burn that you have power over.”

The more muscle you have, the more calories your body burns at its baseline as you rest. The rule also applies when you move: The more muscle you carry, the more calories get scorched when you’re active.

“When you have more muscle, you burn more calories during everyday tasks such as housework, gardening or even unpacking your groceries,” confirms Lee Bell, who holds a masters degree in exercise physiology and is a lecturer at The Muscle Mechanic UK.

THE NON-MUSCLE BENEFITS OF RESISTANCE TRAINING

So more muscle burns more calories. That much seems simple. Where things get more complex is the cascade of bodily responses that get set off when you do weight training.

“The things that you do to build muscle create a hormonal environment and stimulate your physiology in a way that makes fat loss better,” Roussell says.

For example, when you lift weights your body releases adiponectin, a hormone that enhances insulin sensitivity, meaning it makes your muscles more apt to take in sugar and carbohydrates, Roussell says.

“Lifting weights increases blood flow to your muscles, increases nutrient delivery to your muscles and sensitizes your muscles to take up carbohydrates,” Roussell says. The positive effect here works like compounding interest. The more muscle and less body fat you have, the more insulin sensitive you’re going to be, Roussell explains.

Resistance training also improves something called “nutrient portioning.” Basically this means that, after lifting, your body is more likely to use the food you eat for good (building and repairing muscle) rather than evil (turning it into fat).

“The more you’ve activated, the easier your body finds it to divert incoming calories into maintaining that muscle as opposed to storing it in fat cells,” Bell says.

To help you harness the fat-burning effects of weight training, Bell recommends two techniques. The first is called “Escalating Density Training,” or EDT. In it, you simply pick two exercises that work opposing muscle groups — pushups (chest) and rows (back), for example. Next you set a stopwatch for a block of time, like 15 minutes. Then you alternate back and forth between those two exercises, performing no more than 5 reps per set and resting as needed. As the workout wears on and you start to fatigue, you may need to cut reps per set. That’s OK. The goal is to accumulate a large number of reps across the entire time period. Record the total number you’ve hit when the clock strikes zero, then try to beat it the next time you do the workout.

READ MORE > WHY MUSCLES SHAKE DURING A TOUGH WORKOUT

The second technique Bell recommends is “Peripheral Heart Action.” Though similar to EDT, there is one key difference. Rather than working opposing muscle groups, you alternate between an upper-body and lower-body exercise.

“Going from upper body to lower body and back again is a real challenge,” Bell says. “Focus your sessions on big, multi-muscle exercises such as squats, deadlifts, presses and pulls. These burn more calories and target more muscles in less exercises.”

As we’ve already explained, the more muscles you have working, the more calories — and fat — you’ll burn, and the better your body will perform after your workout.

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Stop! Is Your Coffee a Calorie Bomb?

What gets your morning started and keeps you energized throughout the day? For 54 percent of American adults, it’s coffee — we consume an average of 3.1 cups per day, fueling our early mornings and late nights. But is your daily caffeine fix putting a dent in your health and nutrition? With the right approach to consuming caffeine, your daily pick-me-up can actually benefit your health.

CAFFEINE: HARMFUL OR HELPFUL?

Caffeine is a drug that works to stimulate the brain and gives you that classic jolt of energy. Research has recently supported the idea that drinking coffee may serve to reduce inflammation and thus reduce the likelihood of cardiovascular and other inflammatory diseases. (I always love research that supports my caffeine fix … don’t you?) For adults who consume about three cups of coffee per day, there is little evidence of health risk and some evidence of health benefits associated with coffee consumption.

In general, the main risks associated with coffee consumption kick in at high amounts of caffeine per day — generally more than four or five cups depending on how strongly the coffee is brewed. Of course, some people are more vulnerable to the adverse effects of caffeine. If you’re pregnant, breastfeeding or have another health concern, it’s important to talk with your doctor about your caffeine intake.

The Bottom Line: Everything in moderation. The caffeine content of coffee shouldn’t be a health concern unless you are drinking more than four or five cups per day, having trouble sleeping due to its effects or have a specific health concern. Note that sometimes generalized anxiety can be affected by caffeine intake.

READ MORE > SHOULD YOU DRINK COFFEE BEFORE WORKING OUT

COFFEE ADD-INS: SUGAR, CREAM, SYRUPS

A standard 8-ounce cup of black coffee checks in at just 2.7 calories with 0 grams of sugar. But the strong flavor and bitterness of coffee can make it tempting to pour in cream, sugar, syrups and other sweeteners; 65 percent of Americans take their coffee with sugar or cream. This is when the trouble kicks in: Anything added to your coffee tacks on extra calories.

The first thing to cut out of your morning cup of joe? Sugar. Too much sugar can be linked to health complications such as obesity and diabetes. Syrups and “flavor pumps” (Think: that hazelnut flavor that you love) are made with high amounts of sugar and added calories. If you can’t drink coffee without something sweet, try adding a small amount of Stevia or other natural sugar alternative that is calorie-free.

Buyer beware: Some coffee shops might add a syrup or sweetener without you explicitly ordering it. Starbucks’ iced coffee comes with Classic Syrup, consisting of sugar, water and natural flavors.

Cream (like half-and-half) can be a delicious, low-sugar add-in in but in small amounts because those tablespoons can add up calorie-wise (1 tablespoon of half-and-half = 20 calories). Milk and soy milk are great additions for a boost of protein without so many calories.

HOW TO ORDER A HEALTHIER CUP OF COFFEE

STIR IN CINNAMON

Looking to take the edge off your coffee without adding empty calories? Try adding a dash of cinnamon! Cinnamon consumption has been linked to improved glucose sensitivity and cholesterol for those with Type 2 diabetes.

DOWNSIZE

If you just can’t live without your speciality latte or mocha, consider ordering a smaller size to eliminate at least some calories.

CHOOSE YOUR MILK WISELY

The default milk in most speciality drinks is 2% or whole milk. Consider substituting nonfat milk, almond milk, soy milk or coconut milk to shave calories on speciality drinks that use large amounts of dairy. Be careful though, many coffee shops will use milk substitutes that contain added sugar, so ask the barista to show you the ingredient label if you are trying to reduce sugar intake.

SPRINKLE ON COCOA POWDER

Another great low-calorie add-in is unsweetened cocoa powder — it adds a boost of aroma and flavor without any added sugars.

RECONSIDER WHIPPED CREAM

Many speciality drinks automatically come with whipped cream; order your favorite drink with no whip to save around 80 calories and cut back on sugar intake.

TRANSITION TOWARD BLACK COFFEE

In an ideal world, your coffee would be just that — coffee. With almost zero calories, drinking black coffee leaves extra room for more nutritious foods that fill you up and keep you energized. Take baby steps toward this goal by slowly cutting back on sugar, creamers and syrups. Your taste buds can adjust over time.

TEA: THE NON-COFFEE OPTION

Looking for an alternative to coffee that still allows you to get a caffeine fix or sip on something warm? Tea is an excellent substitute, ranging from non-caffeinated chamomile to caffeine-packed Earl Grey, you can pick and choose a tea variety for any time of the day. Black and green teas also comes packed with powerful antioxidants, such as flavonoids, that are associated with reduced risk of cardiovascular disease.

Herbal teas are great for more than just the morning — they offer calming, soothing effects for the afternoon and evenings.

Use these tips and tricks for ordering and drinking coffee to turn your favorite morning ritual into a healthy one.

The post Stop! Is Your Coffee a Calorie Bomb? appeared first on Under Armour.



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