5-Minute, 5 Move Total Body Workout

Firm your abs, legs, butt and more with these pumped-up planks.

What: Plank. But better than plain plank. Trainer David Kirsch adds moves so you bonus-tone other body parts for an allover workout. Efficiency, up; boredom, down.

You’ll Need: A set of 5-pound weights

How: Do 3 sets of 12 reps of each multitasking move three times a week on alternate days.

Reach for It

Start in a side plank, left palm on floor, a weight in right hand, right arm extended to ceiling (as shown). Rotate shoulders toward floor and reach right hand under body. Return to start for 1 rep. Do 12 reps. Switch sides; repeat.

Works shoulders, biceps, back, abs, obliques

Get a Leg Up

Start in a plank with a weight in each hand. Lift and extend right leg (as shown); pause, then draw right leg out to side. Pause. Reverse move. Repeat on opposite side for 1 rep. Do 12 reps.

Works shoulders, abs, butt, thighs

Arm Candy

Start in a plank with a weight in right hand. Draw right hand to rib cage (as shown); pause, then extend right arm behind you. Reverse move for 1 rep. Do 12 reps. Switch sides; repeat.

Works shoulders, back, triceps, abs

On the Side

Start in a plank with a weight in right hand. Raise right arm out to side (as shown). Return to start for 1 rep. Do 12 reps. Switch sides; repeat.

Works shoulders, abs

Crunch Time

Start in a side plank, left forearm on floor, a weight in right hand. Extend right elbow toward ceiling, palm above right ear. Keeping hips stacked, draw elbow toward floor (as shown). Pause; return to start for 1 rep. Do 12 reps. Switch sides; repeat.

Works shoulders, abs, obliques

Want to see these moves in action? Check out the video.

All photos courtesy of SELF.

from Hello Healthy http://ift.tt/1YRjdEX
via

3 Beginner-Friendly HIIT Workouts

Just because you’re new to fitness doesn’t mean high intensity interval training isn’t for you. Otherwise known as HIIT, these fast-paced workouts have been shown to torch tons of calories in a short amount of time—so you don’t need to spend hours in the gym. This type of training will have you alternating between periods of maximum effort (think: 20 seconds of jumping jacks) and short recovery.

DailyBurn: 7 Easy Pilates Moves for a Beginner Core Workout

If you’re just getting into fitness, or starting over after an injury, the key to success lies in doing the right moves at your own pace. Yes, HIIT should be intense, but pushing too hard, too fast can result in injuries and other setbacks. Your task: Listen to your body, modify as needed, and complete each movement with proper form.

To kick off your journey without a hitch, we’ve tapped Justin Rubin, trainer for DailyBurn’s True Beginner program, to create three workouts, ranging from 10 minutes to 30 minutes. Each one has easy-to-master moves, made just for you. All you need is water, a chair and a yoga mat.

DailyBurn: How to Get Over Your Fear of the Gym, For Good

Before each workout, start with this dynamic, two-minute warm-up to get your muscles ready to go.

1. Jog or march in place for 30 seconds.
2. Then, stand and circle your arms backwards, one after the other (as if you’re pretending to do the backstroke) for 30 seconds.
3. Finally, perform a front lunge, side lunge and back lunge, stepping with the same leg, then switch to the other leg and repeat. Continue for one minute.

Now, get ready to HIIT it!

10-Minute HIIT Workout

Photo: Pond5

Work up a sweat in less than the time it would take you to drive to your gym with this simple routine. Best of all, you don’t need any equipment to jump right in.

DailyBurn: 8 Minutes to a Better Butt with Trainer Brett Hoebel

Jab, cross, front (right side): Stand with the right foot in front of the left, hips facing to your left side. Bring your arms up into a boxing position. Jab (punch) forward with the right arm, then throw a “cross” punch with the left arm, letting your body rotate as your left arm crosses over your body to the right. Your bodyweight should be over your right foot, with your back heel picking up off the floor slightly. Bring both arms back into the body, shifting your weight back to the starting position and facing front. (This is the “front” move.) Repeat on the left side.

For more detailed instructions, try Cardio Kickboxing 1 and 2 in DailyBurn’s True Beginner program.

DailyBurn: The 7 Best Strength Exercises You’re Not Doing

Jumping jacks: Start by standing upright with your feet hip-width apart and your arms at your sides. Jump your feet out while raising your arms. Repeat as fast as possible. If a regular jumping jack is too difficult, step side to side while raising your arms instead.

Sumo squats: Position your feet a little more than hip-width apart and point your toes out at a 45-degree angle. Keeping your weight in your heels, back flat and chest upright, lower yourself until your thighs are parallel to the floor. Engage your glutes and quads, and push back to the start position. Repeat.

Cool down with an overhead stretch, reverse lunge and forward fold.

20-Minute MetCon: HIIT Workout

Photo: Pond5

Metabolic conditioning is designed to maximize your caloric burn, so you should expect this workout to feel challenging. You’ll go through five exercises that focus on full-body, multi-joint movements. Try to do as many reps as possible during each 45-second interval, then rest for 15 seconds before repeating.

Push-ups: If you can’t complete a traditional push-up, place your hands on a stable chair or plyo box instead of the floor. Or, try doing push-ups with your knees resting on the ground.

Squats: For extra assistance, use a chair for added support. Remember to keep your feet under your hips and your bodyweight in your heels, says Justin.

Butt kicks: Jog or walk in place, kicking your right heel up to touch your bottom. Repeat with the left leg.

Tricep dips: Place your hands on a chair or a low table, with your back to the chair. Put your legs straight out while balancing on your palms. Bending from your elbows, lower as far as you can, then press up to the original position. Engage that core!

Side lunges: With your bodyweight in your heels and your toes facing forward, step to the left in a deep lateral lunge, keeping your knee above your toes. Alternate legs.

Cool down with an overhead stretch, quad stretch and forward fold.

30-Minute METCON: HIIT Workout

Photo: Pond5 

Got half an hour? Try this longer workout to challenge your core, upper and lower body. (Fun fact: This will burn more calories than 30 minutes spent walking on the treadmill!) Complete the same three-minute warm-up as in the previous workout, then get ready to move it, move it.

For exercise descriptions, see above.

Cool down with an overhead stretch, reverse lunge, quad stretch and forward fold, holding each move for 30 seconds.

—By Alex Orlov for Life by DailyBurn

from Hello Healthy http://ift.tt/1NRUEPR
via

Slow Cooker Sweet Potato Curry

Savor a home-cooked and vegetarian-friendly meal with your loved ones! Our slow-cooker sweet potato curry is high in flavor, but low in calories, fat and sodium. The yogurt adds a bit of protein and tanginess that will also cool the heat if you’re using a spicy curry powder.

Slow Cooker Sweet Potato Curry

Ingredients

• 1 medium (110 grams) onion, coarsely chopped
• 1 medium (120 grams) red bell pepper, coarsely chopped
• 2 large (1 1/2 pounds or 680 grams) sweet potatoes, peeled and cubed
• 3 garlic cloves, chopped
• 1 tablespoon chopped fresh ginger
• 1 1/2 cups (350 grams) vegetable broth
• 1 tablespoon mild or hot curry powder
• 1/2 teaspoon salt
• 1/4 cup (5 grams) fresh basil, chopped
• 1/2 teaspoon grated lime zest
• 1 1/2 tablespoons fresh lime juice
• 3 cups (560 grams) hot cooked jasmine or basmati rice (certified gluten-free if necessary)
• 4 tablespoons low-fat Greek yogurt
• 4 basil leaves or sprigs (optional)

Directions

Combine onion, bell pepper, sweet potatoes, garlic, and ginger in a 4-quart slow cooker.

Combine broth, curry powder, and salt; stir into slow cooker mixture. Cover, and cook on high for 4 hours or low for 8 hours. Stir in basil, zest, and lime juice.

Serve 1 1/4 curry over 3/4 cup hot cooked rice. Dollop each serving with 1 tablespoon yogurt and garnish with basil.

Nutrition Information

Serves: 4 |  Serving Size: 1 1/4 cups curry with 3/4 cup rice (includes 1 teaspoon yogurt)

Per serving: Calories: 273; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 1mg; Sodium: 545mg; Carbohydrate: 60g; Dietary Fiber: 6g; Sugar: 10g; Protein: 7g

Nutrition Bonus: Potassium: 161mg; Iron: 8%; Vitamin A: 357%; Vitamin C: 70%; Calcium: 9% 

from Hello Healthy http://ift.tt/1miQS9r
via

What to Do When You Blow Your Calorie Budget

So you splurged … now what? Should you just throw in the towel and continue on with your day of indulgence: tall stack of pancakes for breakfast, all-you-can-eat buffet for lunch, and dessert after dinner. Not so fast.

Before you beat yourself up for blowing it, or find yourself stuck in a day of gluttony, check out these steps to get back on track when you’ve blown your calorie budget.

Make Your Next Meal Healthy

One meal or day of overeating won’t have a big impact on progress, but a week or month of splurging can definitely set you back. Instead of tossing in the towel and starting over tomorrow, begin eating right at your next meal. The whole day or week isn’t a wash with a little indulgence—just get right back on track, and you will feel good that you did.

Stay Positive

If you slip up and fall off the wagon, regain focus on the reason you’ve set these goals in the first place. Are you training for an upcoming marathon? Is it to look stunning as you walk down the aisle at your wedding? Do you want to be fit and healthy to chase your grandkids around? Keep a positive outlook! Remember that this is a journey, after all, and it will be full of peaks and valleys.

Assess Barriers and Strategize

OK, so you blew it; it’s now time to find out why. Were those chocolate chip cookies in your pantry calling your name? Did you forget how to say no to the bottle of wine your friend wanted to split at dinner?

When you blow your calorie budget, assess if external pressures are to blame. If the cookies in your pantry are too tempting, don’t bring them inside the house. If you find yourself eating (or drinking) for social reasons, maybe it’s time to practice standing up for yourself and embracing the power of “no.”

Increase Your Budget

So you know you’re going to have cheesecake at dinner? Don’t skip that workout! Make sure to get in some extra steps and go harder during your workout if you know that you may need a bigger calorie budget that day. Plus, a little extra sweat sesh isn’t a bad thing either.

Don’t Amend the Budget

Even if you might have blown your calorie budget by lunch or ate too much all day long, don’t skip your next meal or severely restrict calories the following day to make up for the splurge. Restriction will likely backfire and can set you up for a cycle of blowing the budget. Skipping meals creates ravenous hunger and, at that point, everything in sight might look good!

Instead of amending the budget by cutting calories from another meal or day, just chalk it up as a small splurge and continue on with your healthy eating plan.

Get Support

Lifestyle changes are not easy, so make sure that you have enough support to create lasting change. Maybe you need to consult with a professional like a dietitian to address your nutrition habits or a counselor to discuss emotional eating and barriers to change. Confide in a friend that you trust and let her know your goals, so hopefully next time she won’t even ask to split a bottle of wine, or tempt you with dessert. Engage in the community on MyFitnessPal to get virtual support from like-minded people who can motivate you to stay on track.

Splurges are a normal part of a healthy living routine; just keep them in moderation so that they don’t hinder your progress!

from Hello Healthy http://ift.tt/1YOwa2u
via

Healthier Sweet Potato Fries Recipe

Looking for a tasty, easy side to accompany your favorite sandwich or burger recipe? Or, searching for a finger food that’s comforting and always welcome at a cocktail party? Try this baked sweet potato fry recipe. The spices lend a sweet, smoky, savory flavor to the fries and all you have to do is pop them in the oven for 35–40 minutes—no unhealthy and messy deep-fat frying necessary!

from Hello Healthy http://ift.tt/1VogXja
via

16 Must-Make Recipes for 2016–Under 375 Calories

Ring in the New Year with a resolution for healthier eats, and let MyFitnessPal provide you with the recipes. Moist oatmeal muffins, baked chicken tenders and refreshing spring rolls–who knew the road to good health is lined with delicious food? From savory to sweet, let these 16 flavorful recipes make you excited about cooking. Cheers to a new year and a healthier you!

1. One-Pot Chicken with Red Potato Zoodles | Inspiralized
“Zoodles” may sound wacky, but they’re just vegetables cut with a spiralizer so they can sub in for noodles. It’s a great way to incorporate vegetables into your life, and a godsend if you follow a low-carb eating plan. This recipe for one-pot chicken and potato zoodles doesn’t even require you to boil the pasta! If you can’t find red potatoes, simply swap them out for regular potatoes. Recipe makes 3 servings.

Nutrition (per serving): Calories: 274; Total Fat: 12g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Cholesterol: 120mg; Sodium: 370mg; Carbohydrate: 15g; Dietary Fiber: 3g; Sugar: 5g; Protein: 26g

2. Oatmeal Pumpkin Chocolate Chip Muffins | Averie Cooks
Get hooked onto muffin-pan mania! Muffins are are great for portion control, and convenient to pack. These mouthwatering oatmeal pumpkin chocolate chip muffins are no exception! An added bonus is that this recipe only requires one mixing bowl. Recipe makes 11 servings at 1 muffin each.

Nutrition (per serving): Calories: 246; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 4g; Cholesterol: 17mg; Sodium: 491mg; Carbohydrate: 33g; Dietary Fiber: 4g; Sugar: 16g; Protein: 5g

3. Spaghetti Squash Burrito Bowl | Cookie + Kate
Spaghetti squash burrito bowl recipe is simple to make and so good for you. Refined white rice is replaced by a heaping helping of spaghetti squash so that each serving delivers 14 grams of fiber, 11 grams of protein, and a dose of healthy fats! It’s also gluten-free and suitable for vegans. Recipes makes 4 servings at 1 spaghetti squash “bowl” each.

Nutrition (per serving): Calories: 323; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 10g; Cholesterol: 0mg; Sodium: 629mg; Carbohydrate: 44g; Dietary Fiber: 14g; Sugar: 11g; Protein: 11g

4. Carrot Cake Breakfast Bites | MyFitnessPal’s Original Recipes
Can’t wait until dessert? You can have your cake, and eat it too when you bake a batch of carrot cake bites. Each bite bursts with high-fiber oats, grated carrots and sweet raisins. Make them the night before and microwave in the morning for on-the-go enjoyment. Recipe makes 6 servings at 4 breakfast bites each.

Nutrition (per serving): Calories: 296; Total Fat: 12g; Saturated Fat: 1g; Monounsaturated Fat: 6g; Cholesterol: 31mg; Sodium: 239mg; Carbohydrate: 44g; Dietary Fiber: 5g; Sugar: 16g; Protein: 6g

5. Gluten-Free Parsnip Waffles | Inspiralized
Turn traditional waffles on its head with this gluten-free version made from spiralized parsnips. Each stack is warm, fluffy and sure to satisfy your savory tooth (yes, that exists!). For added oomph, serve with a dollop of Greek yogurt and crunchy bacon bits. Recipe makes 2 servings at 1 waffle each.

Nutrition (per serving): Calories: 192; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 93mg; Sodium: 52mg; Carbohydrate: 30g; Dietary Fiber: 8g; Sugar: 8g; Protein: 5g

6. Pancetta & Green Frittata | Eating Well
Warm up with a hearty slice of frittata featuring hearty winter greens encased in egg and cheese. You can add salty bacon or pancetta to make this dish full flavored or leave it out for vegetarian-friendly fare. The recipe works for whole eggs or egg substitute. Recipe makes 6 servings at 1 slice each.

Nutrition (per serving using egg substitute): Calories: 238; Total Fat: 15g; Saturated Fat: 6g; Monounsaturated Fat: 4g; Cholesterol: 27mg; Sodium: 595mg; Carbohydrate: 9g; Dietary Fiber: 1g; Sugar: 0g; Protein: 15g

7. Easy Cheesy Crustless Quiche | MyFitnessPal’s Original Recipes
Crustless quiche is the more manageable cousin of a full-on quiche recipe. This easy version packs plenty of breakfast veggies (think: onion, bell peppers, tomatoes, spinach) and cheese into a portable egg cup. You can make a batch of these ahead of time and reheat for busy mornings. Recipe makes 6 servings at 2 quiches each.

Nutrition (per serving): Calories: 237; Total Fat: 15g; Saturated Fat: 6g; Monounsaturated Fat: 2g; Cholesterol: 367mg; Sodium: 413mg; Carbohydrate: 8g; Dietary Fiber: 1g; Sugar: 1g; Protein: 15g

8. Chicken Black Bean Tostadas | MyFitnessPal’s Original Recipes
Rotisserie chicken is the secret to making delicious tostadas in under 30 minutes. This versatile main dish features store-bought tostadas (or you can make them yourself) with a spicy cream sauce, chicken and black beans. Recipe makes 4 servings at 1 tostada each.

Nutrition (per serving): Calories: 310; Total Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 0g; Cholesterol: 23mg; Sodium: 629mg; Carbohydrate: 30g; Dietary Fiber: 7g; Sugar: 5g; Protein: 22g

9. Tofu & Veggie Spring Rolls | Minimalist Baker
Dip into a light, refreshing lunch! Spring rolls bundle fresh carrots, tofu and cilantro into a convenient finger-food. These colorful rolls are food for the eyes, and they won’t leave you feeling weighed down. Enjoy them on meatless Monday, and share with your vegan friends! Recipe makes 6 servings at 2 rolls each.

Nutrition (per serving): Calories: 237; Total Fat: 4g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 519mg; Carbohydrate: 37g; Dietary Fiber: 1g; Sugar: 16g; Protein: 11g

10. High-Protein Chicken Salad | MyFitnessPal’s Original Recipes
If you have leftover rotisserie chicken or cooked chicken breast, make this high-protein chicken salad as an easy lunch option. Lean shredded chicken is combined with creamy yogurt, crispy apples and sweet grapes for a tasty, tangy combo. Recipe makes 6 servings at 3/4 cup (about 5 ounces or 142 grams) + 2 slices whole grain bread + 1 medium lettuce leaf each.

Nutrition (per serving): Calories: 364; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 65mg; Sodium: 412mg; Carbohydrate: 44g; Dietary Fiber: 7g; Sugar: 10g; Protein: 34g

11. Chickpea Brown Rice Veggie Burger | Martha Stewart
You can turn out crispy veggie burgers from the comfort of your own kitchen using beans and brown rice. Not only are they chomp-worthy, the patties are a wonderfully filling protein-fiber combo. Serve with a whole-grain bun and your favorite condiments. Recipe makes 4 servings at 1 patty each.

Nutrition (per serving): Calories: 236; Total Fat: 10g; Saturated Fat: 1g; Monounsaturated Fat: 6g; Cholesterol: 47mg; Sodium: 610mg; Carbohydrate: 28g; Dietary Fiber: 5g; Sugar: 2g; Protein: 8g

12. Baked Almond Chicken Strips | iFOODreal
Chicken strips are a popular go-to finger food, but it doesn’t have ooze with oil! Lighten up chicken strips by baking and being creative with your coating. This genius recipe gives flattened chicken breast a coating of crunchy almonds. Cut these strips and fold them into a wrap or serve on top of a salad. Recipe makes 6 servings at 3 strips each.

Nutrition (per serving): Calories: 212; Total Fat: 12g; Saturated Fat: 1g; Monounsaturated Fat: 7g; Cholesterol: 59mg; Sodium: 225mg; Carbohydrate: 5g; Dietary Fiber: 3g; Sugar: 1g; Protein: 24g

13. Avocado Quesadilla with Chipotle Black Bean | Naturally Ella
Melting with ooey-gooey cheese and slathered to perfection with creamy avocado, these crispy quesadillas are packed with wholesome, fresh ingredients for an easy, satisfying meal! Recipe makes 4 servings at half a 10-inch quesadilla each.

Nutrition (per serving): Calories: 275; Total Fat: 12g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 9mg; Sodium: 372mg; Carbohydrate: 34g; Dietary Fiber: 10g; Sugar: 1g; Protein: 10g

14. Grilled Steak with Tomato-Olive Sauce | Food Network
Flank steak is a budget-friendly, but you can make it just as sizzle-worthy as a nicer cut. Grilling is a high heat cooking method that seals in the mouthwatering juices of your steak. Give your meal a Mediterranean flair using kalamata olives, fresh rosemary, olive oil, lemon, and grape tomatoes. Recipe makes 6 servings.

Nutrition (per serving): Calories: 348; Total Fat: 21g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 50mg; Sodium: 451mg; Carbohydrate: 5g; Dietary Fiber: 1g; Sugar: 2g; Protein: 34g

15. Banana Berry Oat Bars | MyFitnessPal’s Original Recipes
Craving a sweet breakfast treat? Bake a batch of wholesome banana berry oat bars sweetened with banana, honey and fresh strawberries. If strawberries aren’t your thing feel free to make these bars with your favorite berry. You can bake a batch of these ahead of time, and reheat for a convenient breakfast on-the-go! Substitute brown rice syrup in place of honey for vegan-friendly bars. Recipe makes 4 servings at 4 small bars (2-inch by 2-inch bar) each.

Nutrition (per serving): Calories: 296; Total Fat: 3g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 641mg; Carbohydrate: 62g; Dietary Fiber: 8g; Sugar: 27g; Protein: 8g

16. Tomato Avocado Melt | Tastes Better from Scratch
A simple and tasty snack, this fiber- and protein-packed melt only takes 10 minutes to prepare and serve. The mayo & cayenne combo adds the right touch of kick and bite that makes this melt addicting! Recipes makes 4 servings at 1 open-faced sandwich each.

Nutrition (per serving): Calories: 195; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Cholesterol: 21mg; Sodium: 210mg; Carbohydrate: 17g; Dietary Fiber: 3g; Sugar: 4g; Protein: 10g

from Hello Healthy http://ift.tt/22wI0O2
via

So You Want To…Lose Weight Next Month

You have a MyFitnessPal account and you’re feeling ready to start losing some weight? You’ve come to the right place! When you work towards a weight loss goal on MyFitnessPal, you’re part of a community of over 75 million people who have used the app to lose over 150 million pounds. Weight loss is what MyFitnessPal does best.

Here are seven ways you can start losing weight with MyFitnessPal today:

1. Get in the habit of consistent tracking. 

When you’re using MyFitnessPal to lose weight, the first thing you need to focus on  is getting into the habit of tracking your food and activity. The more you track, the more you’ll learn about your eating habits—and the more likely you’ll be to reach your goals! 88% of people who track on MyFitnessPal for seven days lose weight.

2. Just keep tracking. 

Some people have no trouble hitting the ground running with consistent tracking. For others, it takes a little longer to get in the groove. The most important thing is that you don’t give up. Every single time you track—even if it’s just a cup of coffee, an apple, or an egg—you’re taking a positive step towards a healthier you.

3. Complete your diary at the end of each day. 

Be sure to hit the Complete Entry button at the bottom of your diary when you’re done eating for the day. You’ll get instant feedback on how your choices during the day impacted your progress towards your goals. This is a great way to stay motivated and make small adjustments to your behavior throughout the week.

4. Remember that it’s always better to track something than nothing at all. 

Don’t feel like you need to be perfect when you’re tracking. Just do a quick search for the food you ate, find the match that seems closest, track it, and move on. Don’t stress if it isn’t a 100% match. You can focus on being more accurate with tracking as time goes on.

5. Take a moment each week to reflect and plan. 

You’ll be amazed how much you’ll learn by asking yourself three simple questions at the end of each week:

• How did last week go?
• What’s going to be challenging the upcoming week?
• How can I make this week a success?

6. Get in a habit of stepping on the scale. 

You should weigh yourself and enter your weight in MyFitnessPal at least once each week so you can track your progress over time. You’ll get the most accurate information if you weigh yourself on the same day, first thing in the morning, in the same clothes, before you eat or drink anything.

7. Be sure to celebrate your non-scale victories. 

That said, not all victories happen on the scale! Did you climb the stairs with ease? Skip the donuts at work? Reduce your blood pressure? Race your kids around the block? Break your 5K record? Have your ex walk past you and do a double take?

Be sure to celebrate all the ways your healthy habits are having a positive impact on your life. Stick with it and a happier, healthier you is right around the corner!

from Hello Healthy http://ift.tt/1NOi7l5
via

Pea Pesto Pasta

Liven up your pasta dish with our light and budget-friendly pesto sauce. What’s the secret? Peas and walnuts stand in for the more expensive pine nuts. Combined with sweet basil and savory cheese, our creamy pea pesto sauce is a crowd favorite.

Pea Pesto Pasta

Ingredients

• 1/2 pound (8 ounces or 225 grams) dry 100% whole wheat pasta
• 3 cups (400 grams) frozen peas, defrosted
• 10-12 fresh basil leaves (save extra leaves for garnishing)
• 2 garlic cloves
• 1/4 cup (30 grams) walnuts + extra for garnish, toasted and cooled
• 3/4 cup (75 grams) finely grated parmesan cheese
• 1/4 teaspoon salt, plus more for pasta water
• 3 tablespoons olive oil

Directions

Cook pasta al dente according to package instructions. Save 2 cups of pasta water; some of this will be added back into the dish later. Strain and set pasta aside.

Prepare an ice bath by filling a medium bowl halfway with water and ice cubes. Set aside.

Heat a medium pot halfway filled with water until water boils. Blanch the peas for 2-3 minutes. Strain and immediately pour the peas into the ice bath (this prevents peas from overcooking and turning a yucky yellow-green).

Add 2 1/2 cups peas (reserving 1/2 cup), basil leaves, garlic, walnuts, cheese and salt into food processor. Process for 2-3 minutes, drizzling in olive oil near the end. If needed, process for an additional minute until pesto reaches a smooth consistency.

Add pasta and pesto back into pasta pot, and turn the heat to medium-high. Add the remaining 1/2 cup peas and pour 1/2 cup of pasta water (that you saved). Stir until pasta is well-coated with pesto. If the pesto is too thick for you taste continue to add more of the pasta water 1/2 cup at a time until it reaches the desired consistency.

Garnish with fresh basil and grated parmesan to serve.

NOTE: You can refrigerate leftover pasta water to revive leftover pesto pasta. Regular tap water will also work in a pinch!

Nutrition Information

Serves: 4 |  Serving Size: 1 1/4 cups (about 270 grams)

Per serving: Calories: 466; Total Fat: 20g; Saturated Fat: 6g; Monounsaturated Fat: 8g; Cholesterol: 15mg; Sodium: 549mg; Carbohydrate: 54g; Dietary Fiber: 10g; Sugar: 5g; Protein: 21g

Nutrition Bonus: Potassium: 28mg; Iron: 11%; Vitamin A: 45%; Vitamin C: 29%; Calcium: 22% 

from Hello Healthy http://ift.tt/1OhaAwJ
via

7 Life Hacks for the Last Days of December

Don’t get snowed by the December doldrums – put the ‘win’ in winter.

Feels like we’re just racing to the end of the year! Shorter days, colder nights, and a schedule packed with holiday events can make it a little tricky to keep fitness and nutrition in mind.

Last time, we talked about ways to hack November healthy. This time let’s look at how to put a spin on a few traditional activities or methods to increase productivity and efficiency, and to help us all stay fit as a freezing fiddle in the last days of the year.

1. Let sickness talk to the hand. This is an old one but a good one: to defend against nasty colds and flus, make sure to wash your hands frequently. If you aren’t near a sink or somewhere you can easily wash up, try carrying a small spritzer of anti-bacterial spray or even a small pack of baby wipes. If you’re in a sea of sickies at the local grocery store this stuff can give you a quick cleanup on aisle seven.

2. Work with the exercises you’ve got. If you’re in certain parts of the country, use the weather to your advantage and try out some new calorie-burning sports. Cross country skiing, ice-skating, snow shoeing, and the much-maligned snow shoveling all burn fat. If you’re strapped for time (aren’t we all?), even sandwiching in a brisk lunchtime walk can keep your blood pumping and your metabolism up.

3. Join a workout club. It’s easier to stay committed when you have to imagine the disappointed looks on your friends’ faces if you flake out on exercising with them. Being part of an exercise group might be just the additional impetus you need to keep your commitment to them and to yourself. Runner’s groups are gaining popularity nationwide – check out one in your town.

4. Soup up dinner. Winter offers a bumper crop of healthy fresh eats, and many of them make great soups! Winter squashes are low in calories but high in vitamins, potassium, and folate and are easy to turn into soup with an immersion blender. A bonus is that you’ll have vitamin and nutrient rich leftover soup for lunch the next day.

5. Shop ‘til you drop pounds. Believe it or not, holiday shopping can be a source of exercise. A new British study shows that people burn 1,572 calories on an average shopping trip and will walk 20 miles during the month to complete Christmas shopping.

6. Chop down a tree. If you haven’t gotten your Christmas tree yet, then think about cutting down your own tree at a local tree farm. Not only is it a fun family experience, it’s also a better for the environment than purchasing one at a tree lot. But one of the best reasons might be the calories burned – while estimates vary (from between 300 to 1000 cals an hour) it’s safe to say that you could burn off a slice of yule log by chopping down a tree.

7. Join a gym. If you don’t belong to one already, December is a great time to join a gym. It’s a warm, dry place to workout during inclement weather, and many gyms offer discounted memberships in December. Plus, joining now will help you get a jumpstart on your New Year’s resolutions. That’s gym dandy!

So stay strong, enjoy the wonderland, and take these life hacks to the snow bank.

from Hello Healthy http://ift.tt/1mL3vKl
via

What To Say When People Push Food on You

“Just have one.”

“But it’s the holidays!”

“You can have a little.”

Staying true to your nutrition plan is hard. But with all the parties, feasts, and indulgence, staying on plan during the holidays is Rubik’s Cube hard. And to make matters worse, a lot of us face pressure, both subtle and overt, from our friends and family to toss the Rubik’s Cube out the window and eat cake for breakfast.

This can feel like sabotage, even when it’s innocent. The collected opinions of friends and family, and the opinions of complete strangers and coworkers can feel like a lot of pressure. So when I work with clients, we brainstorm ways to handle it. Everything from what to do to what to say. Here are some of the best lessons I have learned from my clients about how to handle “food pushers.”

1. Remember that change is hard. For everyone.

When we were discussing food pushers, a client of mine who had lost a lot of weight let me in on her very unique strategy: “I remember that I’m not the only one dealing with change.” She recognized that as scared as she was of people pressuring her, a lot of the people pushing food on her were doing it because they were scared. They didn’t want their friend to change because it meant they might have to change. They didn’t want their friend to turn down a drink because it meant that they might have to reflect on why they needed that drink. “So I started thinking of them like bears. You know, more scared of me than I am of them?” That change in mindset was enough to take some of the power back and more easily say “no” to an extra helping of pie.

2. Role-play scenarios you know are coming.

My clients and I actually plan and act out situations that they know are coming. Someone is going to ask “why are you on a diet?” Someone is going to offer you a drink. You know these situations are going to happen so you can plan for them and act them out in your head.

3. Let people be hospitable in other ways.

If your fear is looking ungrateful, plan and role-play saying things that show how grateful you are. A lot of food pushing at the holidays is hospitality with calories. People want us to feel welcome and comfortable, and that usually means food. And on the flip side of that relationship, we don’t want to appear ungrateful so we feel obliged to accept. So, accept people’s hospitality in other ways. If they offer you a muffin, politely decline but ask “who made that delicious salad?” If they ask if they can get you a beer, you can politely decline but let them know you’ll take a bottled water.

4. Respond with values, not outcomes.

When people push food, a lot of what they say falls into the “one little one won’t hurt you” category. You can choose to ignore it, but if some people are really pushy you can respond in unexpected ways that turn the conversation. If the idea of saying, “but I might not stop at just one” is scary, try practicing “I’m trying to do this for myself.” Or, “I’m trying to practice a little willpower.” Or, “No thanks, I’m trying to be a better me.” Responding with the values you are trying to embody rather than the outcomes you want is a great way not only to shut down a pushy person, but to remind yourself about what this journey is really about.

from Hello Healthy http://ift.tt/1mkNYAy
via

The Secret to Making Resolutions That Stick

The New Year is quickly coming, so let the resolution setting begin! Lose weight, get to the gym twice a week, find a better job or relationship, save money, and watch less Netflix are just some of the vows we tend to make.

“This is going to be the year I do it … I’m going to change my life, just watch me,” we often say (at least to ourselves).

The question we need ask ourselves is how many times has this been the year that we lose weight, get fit, and start to eat healthier? How many years has our motivation started at a rocket’s pace in January only to slow down to a Fiat’s pace in February, with and all motivation gone by March? If the answer is once or more, please keep reading.

You want to know the “big secret” to sticking to your resolutions? Drum roll please… Do not quit, stop, or give up on the resolution that you have set for yourself until you reach it. This groundbreaking method has been tested and proven throughout history, and results have shown it works every single time! This secret sounds pretty easy, but it’s not. Here are my top tips to help you reach the finish line:

1. Remember: consistency, consistency and more consistency.
Woody Allen once said, “Ninety percent of success is showing up.” We often look at successful people and think their achievements happened overnight. That’s rarely the case; these people hustled, were disciplined, and made sacrifices to reach the levels of success they achieved. They practiced habits day in and day out without fail.

It’s time to show up, put your hard hat on, lace up your workout shoes, pack a healthy lunch, and start grinding.

2. Pace yourself.
January 1st does not mean you need to do two killer workouts, eat only veggies, and drink a gallon of water. This is a process that takes time, energy, patience and a damn strong will. Start by just making small changes and build on these small changes each week. I understand the rush and the urgency, but losing weight, making better choices, and getting in shape takes time. Avoid the early burn out by pacing yourself.

3. Keep it simple.
There is no reason to be on a complicated path when simplicity works just fine. For some reason we like to make things complicated, but this make things harder than they need to be so don’t even go down that road. Pick a diet and workout plan that is simple and progressive and follow it to a T.

4. Recognize your shortcomings.
Take a step back and ask yourself and others who know you well if have you given an honest effort to changing your life in the past. Have you only been 70–80% committed? Most of us like to think we always do our best, but are we really doing that? Taking a deep look inside isn’t always easy, but if you have been coming up short with resolutions and goals, you have to ask yourself why. Commit 100% to making big changes and stop phoning it in.

5. Make it fun.
My college track coach’s slogan was: “Run for fun and a personal best.” I think this slogan is a perfect reminder for all of us. Having fun is a key component to life and success. Having fun needs to be a priority in life!

Make chasing your goals fun and you’ll find it’s just easier to be healthier. Setting personal bests or reaching the small goals we set for ourselves is key to keeping our motivation high. Improvement motivates us to push forward and reveal our capabilities. Don’t underestimate yourself; you are capable of more than you think! Setting personal bests and reaching your goals is also part of the fun.

The challenge is simple: DO NOT QUIT, DO NOT QUIT and DO NOT QUIT! One year from now, where will you be … setting the same old goals, or will you be checking the box that you reached the finish line? Will you then plan to raise the bar for 2017? The choice is all yours, my friends.

from Hello Healthy http://ift.tt/1QNWtBz
via

The Holiday Challenge You’ll Want to Take On Today

It can be easy to lose the spirit of the holidays in the hustle and bustle of the season. With commitments to family, friends, work, and so much scheduled time to celebrate, we can quickly become burnt out and forget the true meaning of the season.

This time of year should remind us all to celebrate the light in those around us (translated as, jyoti, in Sanskrit). As you hurry through airports, visit with potentially challenging family members, and bustle around, it’s more important than ever to anchor yourself in the present moment and celebrate the light of the season. For that reason, I offer you a simple challenge: to recognize, revere and celebrate the light in everyone you meet. Here’s how to do just that.

Step 1: Smile When you smile, your whole face literally lights up. Your inner radiance shines through. Your eyes begin to twinkle and spark. You will immediately lift up those around you. Gift everyone you meet with a smile. Your world will immediately change.

Step 2: Love everyone Whether it’s your child or partner in the morning, your co-workers, taxi driver, the person sitting next to you on the plane….when you look upon another being this week, silently wish them well. Send good tidings with your thoughts, words and deeds.

Step 3: Offer compliments and thank-yous Seeking out the good in others puts you in a more positive, holiday mindset. Look someone in the eye, smile and offer a sincere “thank you” for a simple thing, such as opening a door for you, teaching you a yoga class, or hosting a party. Or pick one thing that was especially meaningful and compliment them.

Step 4: Practice gratitude Instead of getting annoyed with the crowds at the mall, train your inner muscle of positivity and find something to be thankful for—indoor heating, for example. Try to see the goodness in every experience. Practice makes perfect, so try to take these four steps and celebrate the light daily. If you do, you’re sure to have an incredible holiday season!

What are you grateful for today? Share in the comments below!

from Hello Healthy http://ift.tt/1ZsIP8a
via

Healthy Habit Forming Gifts to Give Yourself

When I was 10, my grandmother told me, “Don’t buy anything for yourself around Christmas. You never know what Santa will bring you…” Strangely enough, this set me up for disappointment because Santa didn’t seem to know that what I wanted more than anything was a real lightsaber. Maybe Darth Vader was intercepting the mail between LaFayette, GA and the North Pole.

Much like a Jedi must make their own lightsaber in order to become a master, there are some gifts you just have to give yourself. This is especially true when you’re looking to form new health habits. Here’s a list:

1. Awareness. You can’t get to where you’re going without knowing where you are. Calorie and workout tracking are simply a means to the end of awareness. By using them diligently until new habits are formed, we begin to learn when behaviors we want (and don’t want) are being triggered and rewarded. Most of the habits I teach clients are simply habits of awareness. “To become different from what we are, we must have some awareness of what we are.” – Eric Hoffer

2. Forgiveness. Ask anyone in recovery how many times they tried to quit and I bet they know the number. I personally quit smoking 4 times before it stuck, and each time was a little bit easier. In order to get to our goals, it is absolutely essential we learn that failure is a part of the story of our success–not an end to that story. “Forgiveness does not change the past but it does enlarge the future.” – Paul Lewis Boese

3. Focus. I rarely see failures of willpower, but I have seen thousands of people fail to stay focused. New habits take effort, but that effort is wasted if you are scattering it across too many desired behaviors. Want to run a marathon and lose weight? Too much. Want to change your diet and start going to the gym? Too much. My clients work on one habit at a time until they master it. That’s it. But man, do they add up… “The goal is to keep the goal the goal.” – Dan John

4. Patience. Moving one habit at a time takes focus and patience, but something all my successful clients learn is that patience is not passive. It’s an active process of learning what works, and what doesn’t. What thoughts inspire us to keep going and what thoughts make us look for cookies. They learn how to plan for what they can control and to roll with what they cannot. “Most people overestimate how much they can get done in a day and underestimate how much they can do in a year.” – Bill Gates

5. Community. This is the most important gift you can put under your tree. It’s the batteries that power all the other gifts you need to give yourself. The people around you are not there by accident. You choose who to spend your time with and you have a say in what activities you do with them. Picking the right people to spend time with can make all the difference between hoping for a change, and making a change. So give yourself the gift of not taking this journey alone. “You are the average of the five people you spend the most time with” – Jim Rohn

BONUS GIFT!

6. Get a smartphone. It’s the Lightsaber and Magic Wand of behavior change. From scheduled reminders, to cameras with which to take food pics, to awesome apps like MyFitnessPal, a smartphone is the best tool you have on your journey to health and fitness.

from Hello Healthy http://ift.tt/1mDESzd
via

5-Move Bodyweight Routine

A total-body workout doesn’t have to take an hour or more if you pick the right moves.

If you’re looking for a straight forward strength training routine that you can do at home without any special equipment, this workout is for you. Former commando Jon Stratford walks you through how to execute each move with correct form so you avoid injury. These moves aren’t easy, but Jon patiently points out how to position every piece of your body so you get the maximum benefits from each move. In this video, you’ll learn how to perform:

• squats
• planks
• pressups
• lunges
• dips

from Hello Healthy http://ift.tt/1hwASyd
via

10-Minute Treadmill Workout for Runners and Walkers

Super instructor and treadmill whisperer David Siik is the creator of Equinox’s Precision Running class. He put together a quick, non-boring indoor running routine that will burn fat and leave you feeling exhausted—but exhilarated! “The inclines are there to tone your legs and lift your butt,” he says. If you’re not ready to trade the track for a treadmill, you can do this routine outdoors—instead of keeping tabs on your speed and incline, think about matching each interval to a different intensity level.

Before you start, check in with your running form. Then, determine your PR (personal record) speed. This will be your max, one-minute sprint speed. Since treadmill training is so different from outdoor training, your one-minute PR speed may be a lot faster than your fastest 5K pace Siik explains. Still not sure what that would look like? Equinox Precision running offers this chart as a reference:

• 4-6 mph – Beginner runners
• 6-8 mph – Novice to intermediate runners
• 8-10 mph – Experienced to advanced runners
• +10mph – Extremely experienced to elite runners

Armed (er, legged) with your speed guidelines and form tips, you’re now ready to tackle this superhero-creating routine, below. Aim to do it three to four times per week.

Warm-Up: Start with a light walk/jog for two to three minutes and do one additional minute of light plyometric exercises performed off the treadmill such as butt-kicks or high knees. Do a few exaggerated running arm swings to prime your shoulders and arms, then hop back on the treadmill and tackle the routine below.

Cooldown: Finish with two to three minutes of jogging at an easy pace.

Speedy intervals. Challenging inclines. You got this.

from Hello Healthy http://ift.tt/1U72feY
via

Italian Meatball Soup

This cozy soup is quick—less than 30 minutes from pantry to plate—and loaded with protein and fiber. The shortcut is to start with frozen meatballs. To make this dish vegetarian-friendly, substitute with meatless meatballs and use vegetable broth instead of beef broth. 

Italian Meatball Soup

Ingredients

• 3 teaspoons olive oil, divided
• 30 (1/2-ounce or 15 grams per meatball) fully-cooked frozen Italian-style meatballs, unthawed
• 1 large (150 grams) onion, chopped
• 1 medium (120 grams) red bell pepper, chopped
• 3 garlic cloves, minced
• 2 teaspoons dried (salt-free) Italian seasoning
• 1/2 cup (115 grams) dry white wine
• 4 cups (960 grams) low-sodium beef broth
• 1 (15-ounce or 425 grams) can reduced-sodium cannellini beans, rinsed and drained (certified gluten-free if necessary)
• 2 cups (60 grams) packed baby spinach leaves
• 6 teaspoons grated Parmesan cheese

Directions

Heat 2 teaspoons oil in a Dutch oven or soup pot over medium heat. Add meatballs; cook 2 to 3 minutes, turning occasionally, until browned on all sides. Transfer to a plate; set aside.

Heat remaining 1 teaspoon oil in same pot. Add onion, bell pepper, garlic, and seasoning; cook, stirring frequently, 3 minutes or until tender. Stir in wine; cook 1 minute or until wine almost evaporates. Stir in broth, reserved meatballs, and beans.

Bring mixture to a boil, reduce heat, and simmer 10 to 12 minutes or until meatballs are heated through and vegetables are tender. Stir in spinach; cook 1 minute until wilted. Sprinkle each serving with 1 teaspoon Parmesan cheese.

Nutrition Information

Serves: 6 |  Serving Size: 1 1/2 cups (includes 5 meatballs and 1 teaspoon cheese per serving)

Per serving: Calories: 317; Total Fat: 17g; Saturated Fat: 7g; Monounsaturated Fat: 0g; Cholesterol: 45mg; Sodium: 870mg; Carbohydrate: 17g; Dietary Fiber: 6g; Sugar: 4g; Protein: 17g

Nutrition Bonus: Potassium: 271mg; Iron: 13%; Vitamin A: 30%; Vitamin C: 42%; Calcium: 11% 

from Hello Healthy http://ift.tt/1YBCS6q
via

6 Ways to Modify Squats and Lunges for Bad Knees

One very important reason for exercising is to improve the way we feel and move every day. We want to be able to play with our children, carry the groceries, and do our gardening without pain or discomfort. Think of how many times you squat throughout your day or walk up the stairs.

Squats and lunges are functional movements that show up in our daily lives, and can be painful if you have sustained injuries, trauma or overuse issues in your knees.

The good news: With some practice, you can decrease pain and gain strength by executing proper technique while decreasing your range of motion when you squat and lunge. As you get stronger and become more comfortable with these exercises, you’ll be able to increase your range of motion gradually and perform the moves without assistance.

Try these variations and modifications for squats and lunges to help decrease discomfort or pain:

Squat
Key Pointers: Make sure your knees don’t extend beyond your toes. Keep your weight in your heels, maintain neutral spine, keep your chest open and flex at your hips.

1. Shallow Squat

2. Wall Squat

3. TRX Squat

Lunges
Key Pointers: Your legs should be staggered in parallel, and pelvis and spine should be neutral. Extend one leg back slowly and make sure your knees don’t extend beyond your toes.

1. Rocking Lunge

2. Static Lunge with Yoga Block

3. TRX Lunge

from Hello Healthy http://ift.tt/1SbGFaJ
via

The Truth About Cheese

Cheese gets a bad rap. Probably because it’s so delicious, and nothing that delicious can actually be good for you. Right?

Whenever someone proclaims she’s a big cheese lover, we think that addiction will go straight to her waistline—but that’s not necessarily the case. Cheese can totally be a part of a well-balanced, healthy diet. “I am a huge fan of cheese,” says Keri Gans, M.S., R.D., author of The Small Change Diet. “Looking at the total diet, there can certainly be room for one or two servings a day.” And whether you like mozzarella, feta, goat cheese, or cheddar, you don’t have to forego the varieties you like best in favor or one that’s lower in fat or calories. In fact, Gans enjoys all of them in moderation. Here are her tips for eating cheese effectively—without going overboard and gaining:

1. Choose cheese as a snack.

Gans says her absolute favorite way to incorporate cheese into a healthy diet is to nosh on it between meals. “It makes the perfect snack, along with a piece of fruit,” she says. “It’s a great source of calcium and protein—and it’s portable, too.” Stock up on pre-portioned options, such as The Laughing Cow wedges or mini Babybel cheeses, and pair them with fruit, whole wheat crackers, or a piece of toast with egg whites and sliced tomato.

2. Watch your saturated fat intake.

Most health-conscious people are aware of calories, but when it comes to having a serving of cheese Gans says it’s more important to check out the source of those calories. “With cheese, I’m most worried about a person’s saturated fat intake,” she says. According to the American Heart Association, only 5 to 6 percent of your daily calories should come from saturated fat, roughly 12 or 13 grams per day. Which means, if you’re getting a lot of saturated fat elsewhere, you may have to limit your cheese consumption.

3. A little goes a long way. 

Because it’s so tasty, it’s a good idea to rely on strategies that will prevent you from overeating, says Gans. Choose pre-portioned cheeses, cut one ounce off a block at home, or measure out one tablespoon before you start munching. “The main thing is portion control,” says Gans. “Two tablespoons of feta on a salad can go a long way. And one tablespoon of parmesan on a pasta dish is all you need.” If you simply sprinkle or nosh without checking the portion first, you’ll likely eat too much—and you won’t necessarily enjoy it more.

4. Pick and choose.

Just as with portion control, it’s important that you don’t take the “you can totally eat cheese!” line of thinking too far and put cheese on everything, says Gans. This is where people get into trouble—and why cheese has that bad rap in the first place. “If you want it on the burger, then you can’t have it on the omelet,” says Gans. “Especially on the same day.” When in doubt, make sure you’re not topping a dish or adding cheese to a snack more than once or twice a day. If you do that, you’re likely in good shape.

from Hello Healthy http://ift.tt/1REfV3u
via

10 Quick Dinner Stir-Fry Recipes Under 280 Calories

Who needs take-out when you can make a healthier and just-as-tasty version in the comfort of your own kitchen? Something magical happens when you sizzle up lean protein, bright veggies, and savory sauces–we simply can’t get enough! Since stir-frys can be a salt trap, go for low-sodium soy sauce when you’re shopping for ingredients. Indulge in one of these 10 quick dinner stir-fry recipes next time you’re craving a dinner that’s downright delish!

1. Easy Ground Pork Stir-Fry | Frugal Nutrition
Complete with fresh ginger and lots of leafy greens, this versatile dish will make everyone excited for seconds. Meaty mushrooms and soy sauce complement the ground beef and brown rice. Garnish with sesame seeds and green onions. Recipe makes 4 servings.

Nutrition (per serving):  Calories: 206; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 0g; Cholesterol: 33mg; Sodium: 506mg; Carbohydrate: 21g; Dietary Fiber: 3g;  Sugar: 5g; Protein: 14g

2. Smoky Pork Stir-Fry | Cooking Light
When you don’t want to be weighed down by the grease of the classic version, make this tasty and satisfying pork stir fry! Smoked paprika and a drizzle of sesame oil add depth of flavor to this lean, Asian-inspired dish. Pair with soba noodles, quinoa, or brown rice for a complete meal.  Recipe makes 4 servings at 1 cup each.

Nutrition (per serving):  Calories: 171; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 46mg; Sodium: 212mg; Carbohydrate: 12g; Dietary Fiber: 3g; Sugar: 8g; Protein: 16g

3. Lemon Chicken Asparagus Stir Fry | Clean Eating

Brighten up your dinner fare with this tasty entrée that’s on the table in 25 minutes flat. It’s bursting with fresh, lemony flavor and lots of crunch thanks to the peppers, cabbage and asparagus. Feeling spicy? Top with extra red pepper flakes. Recipe makes 4 servings.

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

4. Chicken and Eggplant Stir-Fry | LaaLoosh
This authentic stir fry made with fresh basil, ginger, and Thai chili paste will be on the table in under 30 minutes. It’s packed with eggplant, green onion, bell pepper, and tender chicken all tossed in a finger-licking-good sweet, tangy, and spicy sauce. It tastes just as good as the restaurant version without all the guilt! Recipe makes 4 servings at 1 1/2 cups each.

Nutrition (per serving):  Calories: 279; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 50mg; Sodium: 1179mg; Carbohydrate: 27g Dietary Fiber: 6g;  Sugar: 9g; Protein: 24g

5. Pickled Cucumber and Shrimp Stir Fry | Malaysian Chinese Kitchen
Perk up your taste buds with this light and crisp shrimp stir fry perfect for weeknight dinners. Lightly pickled then cooked cucumbers make this recipe extra special as they become sweeter and meatier in the pan. Serve with steamed rice. Recipe makes 4 servings.

Nutrition (per serving):  Calories: 150; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 57mg; Sodium: 1010mg; Carbohydrate: 13g; Dietary Fiber: 2g;  Sugar: 6g; Protein: 10g

6. Kale and Sweet Potato Stir-Fry | Deliciously Ella
Sautéed kale, sweet potato, broccoli, black beans, and lemon come together beautifully in this simple vegetarian stir-fry. For faster prep, cook the rice in advance and refrigerate until you’re ready to start cooking! Add a splash of soy sauce or tahini if desired. Garnish with extra lemon wedges. Recipe makes 3 servings.

Nutrition (per serving):  Calories: 213; Total Fat:10g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Cholesterol: 226mg; Sodium: 430mg; Carbohydrate: 16g; Dietary Fiber: 2g;  Sugar: 5g; Protein: 14g

7. Brown Rice Stir-Fry with Vegetables | Simple Vegan Blog
This stir-fry recipe is beyond simple and vegan-friendly. All it takes is brown rice, colorful veggies, spices, and soy sauce to make weeknight dinners a cinch. Feel free to use whatever veggies are in season! Garnish with sesame seeds and green onions.  Recipe makes 3 servings.

Nutrition (per serving):  Calories: 267; Total Fat: 11g; Saturated Fat: 1; Monounsaturated Fat: 7g; Cholesterol:00mg; Sodium: 358mg; Carbohydrate: 37g; Dietary Fiber: 5g;  Sugar: 7g; Protein: 7g

8. Beef Noodle Stir-Fry | Damn Delicious
Forget the takeout and whip up these quick, mouthwatering beef noodles with veggies in the comfort of your own kitchen! If you can’t find udon noodles, try linguine instead. Garnish with a drizzle of sriracha. Recipe makes 6 servings.

Nutrition (per serving):  Calories: 256; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 37mg; Sodium: 1443mg; Carbohydrate: 28g; Dietary Fiber: 3g;  Sugar: 7g; Protein: 17g

9. Sugar Snap Pea and Shrimp Stir-Fry | Roti N Rice
Sweet and mild sugar snap peas pair perfectly with fresh seafood.  Carrots and mushroom add a great pop of color, but feel free to use any vegetables you have leftover in the crisper drawer. Serve over a bed of brown rice noodles for a complete meal. Recipe makes 4 servings.

Nutrition (per serving):  Calories: 190; Total Fat: 12g; Saturated Fat: 1g; Monounsaturated Fat: 7g; Cholesterol: 71mg; Sodium: 824mg; Carbohydrate: 9g; Dietary Fiber: 3g;  Sugar: 4g; Protein: 11g

10. Tomato Basil Ground Beef Stir-Fry | Hold the Grail
This one pan, 15-minute ground beef stir fry with juicy tomatoes and fragrant basil is ideal for busy weeknights when you’re carving something savory and satisfying. Top with a fried egg and extra basil for a fun twist! Recipe makes 4 servings.

Nutrition (per serving):  Calories: 226; Total Fat: 12g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Cholesterol: 70mg; Sodium: 222mg; Carbohydrate: 6g; Dietary Fiber: 1g;  Sugar: 2g; Protein: 26g

from Hello Healthy http://ift.tt/1Mu8ILp
via

Open-Faced Steak Sandwich

The sizzling skirt steak harmonizes deliciously well with refreshing, crisp bell peppers and caramelized onions. Serve on a slice of warm, toasty Italian bread with melted cheddar and you have a simple but satisfying lunch.

Open-Faced Steak Sandwich

Ingredients

• 1 tablespoon cooking oil
• 1/2 pound (225 grams) skirt steak, trimmed
• 1/2 medium (55 grams) yellow onion, sliced
• 4 slices (30 grams each) Italian bread
• 4 slices(30 grams each) sharp cheddar
• 1 medium (120 grams) bell pepper, sliced
• Salt and pepper, to taste

Directions

Preheat the oven to 425 degrees F, and spray a baking sheet with cooking oil. Season the steak with salt and pepper.

Preheat a small nonstick skillet over medium heat with cooking oil. When pan is hot enough for oil to slide around easily, add the steak. Cook for 3-4 minutes on each side or until steak reaches desired doneness. Set aside until cool enough to handle; slice thinly.

Meanwhile, sauté onions in the same pan, on medium-high heat, until golden brown. Set aside.

Add the bread slices to the baking sheet. Top each bread slice with one slice of cheddar cheese. Bake for about 5 minutes until cheese is melted.  

Layer the steak, onions, and bell peppers onto each bread slice, and serve.

Nutrition Information

Serves: 4 |  Serving Size: 1 open-faced sandwich (1 1/8 cup onion-pepper mixture + 1 slice Italian bread + 60 grams cooked steak)

Per serving: Calories: 298; Total Fat: 16g; Saturated Fat: 6g; Monounsaturated Fat: 4g; Cholesterol: 52mg; Sodium: 491mg; Carbohydrate: 18g; Dietary Fiber: 2g; Sugar: 3g; Protein: 20g

Nutrition Bonus: Potassium: 292mg; Iron: 14%; Vitamin A: 7%; Vitamin C: 50%; Calcium: 20% 

from Hello Healthy http://ift.tt/1UXv8vg
via

5 Tips for Building Muscle on a Vegetarian Diet

The goal for every athlete’s training plan is better performance. Whether you run, play a team sport or compete in CrossFit, you probably want enhance your strength and improve your body composition.

For a long time, it was commonly thought that the only important food group needed to build muscle was meat and lots of it. With the rise in popularity of vegetarian diets and scientific evidence supporting their merit, many athletes have made the switch to eating less meat or none at all. While a small segment of the popular consider themselves vegetarians, this number is steadily on the rise. Some world-class athletes like Venus Williams and NFL star Arian Foster have proven that body composition and performance are not compromised by making the switch to plant-based diets.

Simply going vegetarian does not mean you have to sacrifice your goal to build muscle. You can follow a plant-based (or mostly plant-based) eating plan and still build enough strength for your chosen sport.

Vegetarian Diets Defined

If you are an athlete or active person contemplating a plant-based lifestyle, it’s important to understand the different styles. While there are many variations, the four main styles are:

1. Vegan: This style of eating chooses to abstain from any and all animal-derived foods including meat, seafood, dairy, eggs and sometimes honey.
2. Lactovegetarian: This style excludes all animal products except dairy. Milk, cheese and yogurt may still be consumed.
3. Lacto-ovo-vegetarian: This style of eating includes eggs and dairy but still abstains from meat and seafood.
4. Pescatarian: This style of eating includes seafood but no other kind of meat. It may or may not include eggs and seafood based on a person’s preference.

Also keep in mind that every individual can define her own form of vegetarianism. The term “flexitarian” describes someone who eats mostly plant-based foods but may incorporate a variety of animal foods on an as-needed basis.

Why Protein Is so Important for Muscles

All forms of protein, whether in our own muscles, a piece of beef, an egg or tofu, contain a mix of amino acids. These amino acids are what are affectionately called “the building blocks of life” because they make up many of our living cells.

When it comes to protein in our diets, we need to eat it daily to ensure we have an adequate supply of all the amino acids needed to rebuild our tissue. Unlike fat and carbohydrates, our bodies don’t keep amino acids idly stored for later use. All the amino acids have a role. When amino acids need to be replenished (i.e. muscle building), they have to come from the diet. The tricky part is that most plant-based foods don’t contain all the amino acids in any one food; therefore, vegetarians must eat a variety of plants-based foods to get all the amino acids.

The Concern for Vegetarian Diets

In order for muscles to grow, there has to be a surplus of amino acids circulating in the bloodstream, at least temporarily. The concern for vegetarian diets is that they may not contain enough high-quality protein to build muscle as effectively as a meat-containing diet.

Many plant-based proteins are not “complete proteins,” meaning they do not contain all the essential amino acids, particularly lysine, methionine and leucine, that are needed by the body. That doesn’t, however, mean vegetarians cannot obtain all the essential amino acids they need. Research has found that by increasing the amount and variety of plant-based proteins in a vegetarian diet, you can make up for what is more easily acquired through a meat-containing diet.

5 Tips for Building Muscle on a Vegetarian Diet

Here are five important tips to ensure you are getting adequate protein in your vegetarian diet:

1. Eat enough calories.
You won’t build muscle if you’re under-eating calories. Make sure you are eating enough food to support your active lifestyle. You can use MyFitnessPal to track your daily calorie and protein goals.

2. Use the “1.2–1.7 grams of protein per kilogram of body weight” rule.
Moderately active individuals can meet their protein needs with the Recommended Daily Allowance of 0.8 g/kg body weight/day. Athletes training five times or more a week do have higher requirements and should use 1.2–1.7 g/kg body weight/day. Eating more than this recommendation is not necessarily beneficial and could be detrimental. If you’re unsure, work with a registered dietitian to determine if a higher protein intake beyond this recommendation is beneficial for your body and performance.

3. Eat a variety of plant-based protein.
You may need to increase your total daily protein intake to promote muscle building. Quinoa, beans, tofu, edamame, hemp seeds and lentils are great vegan choices. Greek yogurt, cottage cheese, eggs and seafood are excellent choices for other styles of vegetarianism.

4. Choose whole foods containing the amino acid leucine daily.
This is an especially important amino acid for vegetarians and muscle building. Spirulina (sea algae), eggs, fish, cottage cheese, soy, kidney beans, sesame seeds and sunflower seeds are good sources of leucine.

5. Refuel after workouts.
The first 15–45 minutes post-workout are a very important time to replenish your body with easy-to-digest carbs and protein to best aid muscle building. Examples:

• 1 medium banana + 1 tablespoon almond butter
• 1 ounce dry roasted or raw almonds + 1.5-ounce box of raisins
• 1 medium banana + 1 tablespoon almond butter
• 1 hard-boiled egg and 1 thick slice of whole-grain bread
• 1 medium tortilla rolled up with 2 tablespoons of hummus, 1 loose cup of spinach, and 1/4 cup shredded carrots, 1/2 cup cooked quinoa, 1 tablespoon hummus, 2 tablespoons dried cranberries and 1/2 cup chopped tomatoes
• 8 ounces tart cherry juice and a cheese stick

By paying attention to diet details, any vegetarian can successfully achieve her fitness goals— including building muscle.

References

1. Sports Nutrition Guidelines for the Vegetarian. The Vegetarian Resource Group. Available at: http://ift.tt/1NHk4h4. Accessed on November 14, 2015.
2. Rosenbloom C, Coleman E eds.Sports Nutriton: A Practice Manual for Professional, 5th Edition. Academy of Nutrition and Dietetics. 2012

from Hello Healthy http://ift.tt/1OiUXXx
via

So You Want to Start … Running With Your Dog

They call dog “man’s best friend” for a reason. When it comes to companionship, you’d be hard pressed to find better company. They sit at your feet while you eat, helpfully cleaning up scraps as they fall to the floor. They cuddle up on the couch and watch television with you at night. They are even there to chaperone chores like yard work and vacuuming. If it were up to your dog, he or she would probably opt to be by your side every second of the day.

So why not include her in your fitness routine? Walking and running are some of the easiest activities to do with your dog. It’s good for your health and the health of your dog, and running together will also strengthen that special human/canine relationship. What’s more, a tired dog is an obedient dog. Rather than causing mischief around the house, a well-exercised dog is far more likely to behave.

Here are the five things to consider if you’re hoping to pound some pavement with your pup:

1. Size up Scooby.

You may be wondering whether your dog is even a good candidate to be your training partner. The truth is, a wide variety of dog breeds can be great runners. Big, small, short, tall, stocky, skinny or hairy, he or she doesn’t need to be a greyhound to get into running.

Dogs with short noses, such as pugs, boxers and bulldogs, can potentially be exceptions to this rule. As a result of abnormal airways, they often have trouble breathing effectively during exercise. With these breeds or really any dog, it’s always a good idea to consult your veterinarian prior to running. Your vet can also recommend what age is safe to begin running with your dog, as that varies from one breed to the next.

2. Walk before you run.

While walking down a sidewalk in a linear manner is intuitive for most humans, it isn’t for Fido. If you try to jog with your dog before he or she has been leash-trained for walking, you’re setting yourself up for frustration. Most dogs’ natural inclination is to sniff and explore, zig-zagging from side to side, in front and behind you. While there’s a time and a place for this type of unstructured exploration—like at the dog park—a run isn’t it.

During leash training, focus on teaching your dog to walk at your pace by your side. Also practice sitting at stoplights and intersections so he doesn’t get in the habit of dashing ahead into traffic. The bottom line is that your pooch needs to learn that you are the alpha dog on walks, which will then transfer over to running.

3. Become a canine coach.

Speaking of leading, when you’re training your dog to run, think of yourself as his coach. You should be the one setting the pace and choosing the route, not him. Good coaches are firm, but encouraging. Praise Fido when he is running by your side to reinforce that positive behavior.

Successful coaches are also adept at tailoring their training to specific athletes. In the same way any human would struggle to go from the couch to running several miles, so will your dog. Start with short jogs where you work on training and building fitness, and slowly work up to longer runs.

4. Follow etiquette.

It’s easy to clothesline a pedestrian or get tied up in a stroller if you aren’t paying close attention while jogging with your pup. Use a leash that is no more than six feet long—it will go a long way in keeping your dog close by and under your control. On a busy path, be sure to take in some of that slack and keep your dog within a couple feet. A hands-free waist leash is often the easiest way to keep a handle on your dog while you’re running.

As always, cleaning up after your dog remains important on runs. Tie a couple of bags around the leash and you’ll be prepped for the miles ahead. Also be wary of where you let your pup relieve himself, opting for public boulevards over private lawns.

5. Ensure safety.

Dogs don’t sweat the way we do. What’s more, they are constantly sporting a thick coat. This means that they have trouble cooling as effectively as humans, putting them at risk for overheating. To prevent heat-related illnesses in your dog, avoid running on hot and humid days. On warmer days, choose routes that take you by local water sources, like a lake or stream, where your dog can hop in and cool off.

Additionally, keep in mind that hydration is just as important for your dog as it is for you. Carry a bottle and a collapsible bowl and consider making a pit stop at a water fountain to let your dog lap up some fluids mid-run.

Making periodic stops to let your dog cool off and drink will also help prevent issues related to overexertion. Signs that your dog is struggling include excessive panting or labored breathing, limping and abrupt stopping. In most cases, if you heed the early signs of trouble, you’ll ensure the health, safety and happiness of your pup.

Photo by Mackenzie Lobby.

from Hello Healthy http://ift.tt/22ig54n
via

30-Minute Indoor Cycling Workout

Talk about a spin cycle for your health: The average indoor cycling class may burn between 400 to 600 calories per session, and indoor cycling in general may lead to weight loss and improved cardiovascular fitness , as well as more muscle definition. That said, these sweat sessions do come with a few drawbacks—we’re looking at you, pricy membership fees and less-than-convenient class times. But just because indoor cycling classes don’t fit into your budget or your schedule doesn’t mean you can’t reap some of the fit-body benefits.

That’s where Michelle Portalatin, a certified strength, running, and triathlon coach and founder of Pure NRG Fitness in New York City, comes in. Here, she shares an interval cycling workout that can be done anytime, anywhere (so long as you have a bike with gears, which you’ll adjust to increase or decrease intensity)—no sign-up or fancy clip-in shoes required.

Designed with a flat course in mind, the workout will boost your pedaling efficiency and amp up your endurance, all in about 30 minutes.

from Hello Healthy http://ift.tt/1Mnrzrt
via