Cranberry Turkey Roll-Up

Cranberry turkey roll-ups are as colorful as they are convenient. Just roll up lean sliced turkey breast with crisp veggies and cheese. The secret kick is in the sweet cranberry sauce, which you can buy at the store or make at home.

Cranberry Turkey Roll-Up

Ingredients

• 4 (10-inch) 100% whole-grain tortillas (about 190 calories each)
• 1/2 cup (140 grams) canned whole-berry cranberry sauce
• 12 thin slices (12 ounces or 340 grams) deli turkey breast
• 2 medium (240 grams) tomatoes, halved and sliced
• 12 small lettuce leaves, washed
• 4 slices (4 ounces or 115 grams) Swiss cheese, halved

Directions

Lay out 1 tortilla on a large plate, and microwave for 10–20 seconds. This will soften it, making it easier for you to roll.

Spread 2 tablespoons cranberry sauce in the center of the tortilla wrap. Layer turkey slices, tomatoes, lettuce leaves and cheese on the wrap. Leave 1–2 inches on the sides of the tortilla.

To create your roll-up, fold in the sides of your tortilla, then tightly roll toward the top.

Top with deli sliced turkey, sliced tomatoes, lettuce leaves and cheese. Fold in the sides of the tortilla, then roll tightly toward the top. Repeat to create 3 more rolls. Wrap each roll in plastic wrap, and refrigerate for at least 20 minutes.

When you’re ready to serve, remove the plastic wrap and slice into 4–6 roll-ups.

Nutrition Information

Serves: 4 |  Serving Size: 1 roll (makes 4-6 roll-ups each)

Per serving: Calories: 392; Total Fat: 12g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 50mg; Sodium: 862mg; Carbohydrate: 36g; Dietary Fiber: 6g; Sugar: 5g; Protein: 30g

Nutrition Bonus: Potassium: 531mg; Iron: 18%; Vitamin A: 29%; Vitamin C: 46%; Calcium: 28%

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12 Tips for a More Healthful Holiday Season

I love everything about the holidays, especially festive decorations, good food, friends & family gatherings and gift giving! But, as you know, all that decorating, baking, socializing and holiday shopping can be a serious drain on time and energy, which can easily have negative consequences on our sleep, exercise and eating habits.

The holidays are brief, so we should certainly enjoy them, but part of that enjoyment should come from making ourselves and our health a priority too. To help us all get through the next 3 weeks, I put together these 12 tips for a healthier holiday season:

1. Make sure yule log! Logging food and exercise keeps us accountable, but it can be slightly more burdensome, and maybe even a little bit scary this time of year with all of those tempting holiday party hors d’oeuvres, desserts and cocktails around. Taking the extra minute or two to log those Pigs in a Blanket and that pomegranate martini in MyFitnessPal can allow you to better budget those calories and plan an extra workout in advance, so you can stay on top of your goals!

2. Take a weight loss vacation. If weight loss is a goal of yours, put it on the back burner during the holidays. Just aim not to gain any weight instead! In the grand scheme of things, taking a short amount of time off from trying to lose weight won’t hurt, but being overly ambitious in the face of all these holiday indulgences might be just discouraging enough to make you give up altogether. Go on, readjust your goals in MyFitnessPal and enjoy the bump in calories! You can pick back up on losing weight in January.

3. Sign up for a New Year’s race. Whether you’re a walker, jogger, cycler, swimmer or triathlete, there are lots of races happening during the holidays. New Year’s Day races are great because training will keep you active during the hectic holiday season. Sign up friends and family members for more fun, support and motivation! Just search the web for a New Year’s Day race near you!

4. Put new workout gear on your gift wish list. It sounds superficial but nice workout gear really can make you feel better during a workout, and be an incentive to get you moving. Those breathable, comfortable and flattering fabrics can get pricey though, which is why adding them to your gift wish list is a win-win. Your friends and family will enjoy giving you the gift of better health and you’ll enjoy exercising more!

5. Plan 1 active outing for every holiday celebration. While you’re adding those holiday parties and dinners to the calendar, pencil 1 active outing into your schedule as well. Participate in a holiday race, coordinate a family hike or sign up for a special workout class with a friend before the party begins!

6. Earn your treats before you indulge. Treats aren’t really enjoyable if they just leave you feeling guilty afterwards. Eat healthfully the day before heading out to that holiday party or work up a sweat before sitting down to a big holiday meal. You’ll likely enjoy what you eat even more if you know you’ve earned it!

7. Sleep more. Sleep deprivation literally messes with your mind and your appetite. When deprived of sleep, the body produces more ghrelin, a”hunger hormone” that increases your desire to eat… and eat… and eat. Simply by getting enough sleep your body will better regulate those hunger cues all on its own, which will make it easier for you to moderate your consumption of those tasty, holiday appetizers and desserts.

8. Remix your own recipes. We all have our own holiday dish traditions, but sometimes making just one simple ingredient swap or poking around the internet for a healthier version of your favorite recipe can make a huge difference, without sacrificing flavor. Cooking Light has over 15,000 delicious dishes in their recipe vaults, many of which are remixed versions of our favorite, sinful dishes. Want to try an ingredient swap yourself? Check out these 83 Healthy Recipe Substitutions from our friends at Greatist.

9. Weigh-in weekly. The point isn’t to obsess over every pound or two, but crossing paths with a scale once a week can be used as an early warning system for preventing weight gain. In one study, 75% of individuals who had successfully maintained weight loss weighed themselves weekly. If you don’t own or don’t like using a scale, a well-fitting pair of pants can give you just as much insight. Since muscle weighs more than fat, noticing how your pants fit might even be a better way to gauge if those workouts are helping you tone up and slim down.

10. Don’t wait until January to start exercising. It’s been shown that frequent exercise usually drops to its lowest point in the month of December. This makes now the perfect time to get to know your way around a new gym, find an exercise class you love and introduce yourself to a new trainer. Less people will be exercising, which means you’ll get more attention! Getting your foot in the door will give you a jump-start, and an advantage over all those folks trying to make good on their New Year’s resolutions. Plus, exercising during the holidays is a great way to relieve stress and offset those extra holiday treats.

11. Listen to your tummy. Our bodies have an amazing ability to regulate food intake, if we actually listen to them! If you overindulge at a holiday feast, hold off on eating until you truly feel hungry again. Don’t eat just because there’s only one slice of pie left on the table, or because your Christmas brunch begins at 10AM, sharp. If you’re not hungry, sip on some tea or coffee while everyone else digs in, and make yourself a small plate for later. It’ll be there when your tummy grumbles!

12. Focus on food & fitness Monday through Friday. You’re probably already on a schedule during the week so build as many healthy meals and workouts into your usual weekday routine. This will give you a little wiggle room, and an excuse to indulge or kick back and relax a bit more on the weekend!

I hope you find these helpful. Have a very happy and healthy holiday season!

What other tips or tricks do you have for staying focused on your personal health and happiness during the holidays? Share them with us in the comments below!

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5 Ways to Burn More Calories on a Walk

Is your daily walking workout challenging you? It should be! In order to improve your fitness level and continue getting results, you have to keep changing up your routine to make your body work in new ways. And yes, you can do all of that while sticking to walking as your preferred form of exercise.

Next time you lace up your sneakers to head out for a sweat session, try one of these simple ways to increase your calorie burn and amp up your daily walk:

1. Pick up the pace.

If you find yourself walking at the same pace day in and day out, adding music or bringing a fast-moving buddy could be the perfect motivator to get you to move at a quicker clip. At least a couple of days a week, try to walk faster during your entire workout by matching your steps to the beat of a fast song. Keep your steps short and fierce.

Tip: You’ll know you’re walking fast enough if it’s tough to hold a normal conversation because you’re running out of breath.

2. Add some weight.

While it’s not really a good idea to use hand or ankle weights when you walk—weights can cause overuse injuries or change your natural gait—you can wear a weighted vest, which will add resistance to your center of gravity and up the intensity of your walk.

Tip: Keep your chest up, shoulders back, and brace your abdominals as you walk.

3. Climb some hills.

If your regular walking routine has you on flat terrain for the entire time, you’ll notice immediate cardio benefits if you find a place to walk with incline. If you can’t find hills outdoors in your area, you can always hop on a treadmill and put the incline up to anywhere between 7–15 percent for a portion of your walk.

Tip: If you use the treadmill, don’t hold onto the railings; pump your arms to burn even more calories.

4. Break up your walk with intervals.

If you really want to power up your workout, you need to change up the intensity by adding a few spurts of faster walking in between your normal pace.

Tip: Use a watch to time yourself. After a five-minute warm-up, complete 30 seconds of super-fast power-walking followed by one minute of regular walking as active recovery; continue this pattern for the duration of your walk.

5. Find new terrain.

Do you live near a grassy park or beach? If so, try challenging your body by walking on a surface other than just pavement. Or, if you’re always on the treadmill, try walking outdoors.

Tip: If you really want to feel your leg muscles working in new ways, take your shoes off and walk along the beach one day in bare feet. Be prepared to feel the burn.

There’s a reason that walking is one of the most beneficial and universal forms of exercise in the world—it’s low-impact, free and almost everyone can do it. So get out there, get your steps in and walk yourself into better shape.

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A Classy Way to Respond to Body Shaming

Fitness instructor Megan Ellis is the co-manager of the Barre East Fitness Studio in Frederick, Maryland. When a newspaper clipping slid out of an envelope addressed to the studio, Ellis wasn’t particularly surprised. The studio had just been featured in the business section of the local newspaper and she figured it was someone they knew sending them a copy.

But when she unfolded the clipping, what she saw brought her to tears.

Photo courtesy of Taryn Sisco

An arrow pointing to Ellis’ hips reads: “You are fat, bordering on obese.” Another arrow connects co-manager and fellow instructor Taryn Sisco’s head to the words “You are overweight.”

Above the photo in scrawling cursive, the stranger wrote, “I’m tired of articles espousing fitness and health while those in the picture are neither.”

Photo by Brodie Ledford, courtesy of Taryn Sisco

And in the left-hand margin: “Pictures/articles like this give others a license to be overweight or obese.” It’s one thing if the sender was bashing barre fitness or their business model Sisco (left) explains. But this was an attack on the women’s bodies from “someone who didn’t know us, had never met us, and never set foot in the studio” Sisco tells SELF.

However, Ellis and Sisco weren’t about to allow hateful comments from a stranger bring them down. They were going to do something about it.

The next day, they published a blog post describing the incident, hoping to spread the message to their clients that body shaming is never okay and inspire them to stand up and say enough is enough. “Judging anyone based on their looks or a picture is just sad … and yes it is a form of bullying. It sends the wrong message to women everywhere. Women should lift each other up, not tear each other down. So nice try lady … but mission not accomplished,” they wrote.

The post has since received a lot of attention, and women across the country have been calling to voice their support and share their own stories.

“It was hurtful enough to receive a piece of mail like that,” Ellis says.

And while Sisco and Ellis know who sent the hate mail (the name and return address were on the envelope), they’re not telling. “Putting her name out in public knowing that people would criticize and tear her down just didn’t seem right to us,” says Ellis. Nor would it jibe with Barre East’s mission—to provide a judgement-free zone where all women can feel comfortable.

The sender hasn’t taken Ellis and Sisco up on their offer to try one of their classes, but she did stop by to say she was sorry—an apology they readily accepted.

“I don’t know what led her up to this point in her life that she felt it necessary to write those things about us,” says Sisco. “But, honestly, I think she’s done us all a favor by starting this conversation.”

Feature image (at top) photo by Brodie Ledford, courtesy of Taryn Sisco

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Cooking Oils Decoded

If there’s one thing we know about cooking oils, it’s that they’re really hard to keep straight—particularly in regards to how they impact our health and what types of oils to use when. If you often wonder, “Is the oil I’m using to roast these veggies protecting my heart?” Or, “Am I ingesting damaging free radicals with this stir-fry?” You’ve come to the right place!

A recent survey of MyFitnessPal members validated exactly what we suspected: we have a serious cooking oil conundrum on our hands.

1. Some of us still cook with harmful fats. While a whopping 94% reported having a bottle of heart-healthy olive oil at home, nearly 2 in 10 people still cook with vegetable shortening, which contains harmful transfats.

2. The majority of home cooks only have a couple of oils in their cabinets. 54% of those surveyed rely on just one or two cooking oils for all of their culinary needs. So basically, most of us own olive oil and maybe one other type. Maybe.

3. Over half of those surveyed think olive oil is the healthiest option. That probably explains why we all own it, and why it’s the top logged cooking oil in the MyFitnessPal food database. (Coconut oil came in second with nearly 25% of the votes for being the healthiest oil.)

While revealing, the data brings up still more questions:

1. What can we bake with besides Crisco?
2. Can we get by with just one or two cooking oils?
3. Which ones pack those heart-healthy omega-3s? And, probably most importantly:
4. Can we deep-fry with olive oil? (Not that any of us eat deep-fried foods…)

To clear up some of the confusion, here’s a visual guide to help you navigate the cooking oil aisle and select the best oils, both for cooking and nutritional benefits. You’ll also find a glossary below to help you make sense of the pretty pie charts.

DIETARY FAT GLOSSARY 

Unsaturated Fat: Generally recognized for their potential health benefits, unsaturated fats are largely liquid at room temperature and are grouped into two categories:

• Monounsaturated: Commonly found in olives, seeds, and nuts, monounsaturated fats have been shown to improve blood cholesterol levels and decrease risk of heart disease. They may also benefit insulin levels and blood sugar control.
• Polyunsaturated: Like monounsaturated, polyunsaturated fats also seem to have a positive impact on blood cholesterol and decrease risk of heart disease and Type 2 diabetes.While the body can make some polyunsaturated fats on its own, two essential fatty acids, omega-3 and omega-6, must be obtained from the diet.
  • Omega-3: A type of polyunsaturated fat show to be especially beneficial for heart heart. Omega-3s are commonly found in walnuts, seeds (particularly flaxseed), and fatty fish (like salmon, arctic char, and mackerel). They appear to decrease the risk of coronary artery disease, protect against irregular heartbeats, and help lower blood pressure levels. While still good for you, the body cannot convert and use plant-based omega-3 fatty acids as well as those found in fish.
  • Omega-6: A type of polyunsaturated oil commonly found in corn oil, soybean oil, and sunflower oil, as well as nuts and seeds. Research shows some omega-6 fatty acids tend to promote inflammation, but not all.

Saturated Fat: Mostly solid at room temperature, common sources include red meat and dairy products, and certain plants, like coconut and avocado. While saturated fats have been associated with high cholesterol and heart disease, research suggests plant-based saturated fats behave differently than animal-based saturated fats and trans-fats, and may have a neutral impact on cholesterol.

If you’re interested in learning more about fats, or nutrition in general, check out our awesome Nutrition 101 series.

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6 Workouts to Break Your Elliptical Rut

The elliptical machine is genius for burning fat and tightening your butt. But let’s face it: It can be insanely boring. The fix? Getting smarter about your intervals. Here’s how.

WORKOUT #1—The Butt Blaster This sequence will tighten and tone your butt by building lean muscle mass in the glutes, says Ngo Okafor, trainer at Peak Performance NYC. You’ll need an elliptical machine with arms to complete this booty poppin’ workout.

• 5 minute warm-up — Level 7
• 2 minutes — Level 8 in a half-squat position
• 1 minute of recovery, making sure that the heels are down (this engages the hamstrings and glutes)
• 2 minutes — Level 9 in a half squat position
• 1 minute — Repeat earlier recovery
• 2 minutes — Level 10 in a half-squat position
• 1 minute — Repeat earlier recovery
• 5 minute cool down — Level 7

 

WORKOUT #2—The Body Fat Incinerator
Get ready to jumpstart some fat burn on an elliptical machine with arms. “The idea here is to keep the heart rate up without making the work Level too high,” says Okafor.

• 5 minutes of warm-up — Level 7
• 1 minute — Level 8 at a speed of 60 or higher
• 1 minute — Level 9 at a speed of 55 or higher
• 1 minute — Level 10 at a speed of 50 or higher
• 1 minute recovery — Level 7 at a speed of 50
• 1 minute — Level 8 at a speed of 60 or higher
• 1 minute — Level 9 at a speed of 55 or higher
• 1 minute — Level 10 at a speed of 50 or higher
• 1 minute recovery — Level 7 at a speed of 50
• 1 minute — Level 8 at the speed of 60 or higher
• 1 minute — Level 9 at the speed of 55 or higher
• 1 minute — Level 10 at the speed of 50 or higher
• 5 minutes of cool down — Level 7

 

WORKOUT #3—The Backside Burner “The elliptical is the perfect tool to tighten up every bit of your backside,” says Shannon Fable, Director of Exercise Programming for Anytime Fitness. This workout will hit your calves, hamstrings, and butt. Focus on moderate SPMs (Strides Per Minute), using resistance and incline to increase intensity.

Warm Up

• 3 minutes— 110-130 SPM: Use a lower resistance and incline to establish your base level of work

Round One

• 2 minutes — 120-150 SPM: Increase resistance and incline 1-2 from your base level of work
• 2 minutes — 120-150 SPM: Try to hold the SPM you had in the last 2 minutes. Increase resistance and incline until you begin to feel the work shift to your hamstrings.
• 2 minutes — 120-150 SPM: Try to hold the SPM you had in the last 2 minutes. Increase resistance and incline until you begin to feel the work shift to your glutes. (This should feel HARD!)
• 2 minutes — 110-130 SPM: Bring the resistance and incline back down to where you were in the warm up.
• 2 minutes — 110-140 SPM: Reverse the direction and stride backwards to finish the round.

Round Two

• Repeat Round 1. Your goal should be to increase the resistance and incline combination, while maintaining the SPM from Round One.

Round Three

• Repeat Round 2. Your goal should be to increase the resistance and incline combination, while maintaining the SPM from Round 1.

Cool Down

• 3 minutes — 110-130 RPM: Bring the resistance and incline back down to warm up levels and begin to recover.

 

WORKOUT #4—Hit It Hard “When you ‘hit it hard,’ you don’t have to work out as long, and the elliptical is a good, minimal-impact tool for high-intensity workouts,” says Fable. “Keep one eye on the time,” she says. “We’re asking for short bursts of work.”

Warm-Up


• 2 minutes at 110-130 SPM: Use a lower resistance and incline to establish your base level of work. You should be breathing easy and be able to do this level without too much effort.
• 3 minutes at a slightly higher effort. Increase your SPM by 10-20, and the resistance and incline slightly to move from breathing easy to a moderate effort.

Pyramid Intervals
 After your warm-up, increase your resistance and incline slightly, and adjust your speed during work and recovery intervals. Break for 2 minutes, then repeat the pyramid.

• 10 sec work / 10 sec recovery
• 20 sec work / 20 sec recovery
• 30 sec work / 30 sec recovery
• 40 sec work / 40 sec recovery
• 30 sec work / 30 sec recovery
• 20 sec work / 20 sec recovery
• 10 sec work / 10 sec recovery

Cool Down
 Bring your SPMs and resistance and incline back to warm-up levels and allow your effort to return to easy.

 

Workout #5—20-Minute Music Mission “Music motivates us to push ourselves,” says Heidi Powell, certified personal trainer and co-host of ABC’s Extreme Weight Loss, who created this plan with her current favorite songs. Choose your own faves, or let Powell’s playlist guide your intensity. Use her recommendations for Perceived Exertion (PE) to get yourself sweating.

Song 1: Fighter, by Gym Class Heroes

(Warm-up) 
Forward pedaling/No incline
During all parts of song except chorus: PE of 2 (out of 10)
 During chorus: Take your PE to an 8 (out of 10) 
Option: Increase resistance if needed to reach PE of 8

Song 2: Roar, by Katy Perry


Backward pedaling/incline to 5 (out of 10… or 50 percent of machine’s max)
During all parts of song except chorus: PE of 3 (out of 10)
 During Chorus: Take your PE to a 9 (out of 10)
Option: Increase resistance if needed to reach PE of 9

Song 3: Lose Yourself, by Eminem

Forward pedaling/incline of 10 (or max)
 During all parts of song except chorus: PE of 4 (out of 10)
 During Chorus: Take your PE to a 10 (out of 10) 
Option: Increase resistance if needed to reach PE of 10

Song 4: Radioactive, by Imagine Dragons

Backward pedaling/incline to 5 (out of 10…or 50 percent of machine’s max)
 During all parts of song except chorus: PE of 3 (out of 10)
 During Chorus: Take your PE to a 9 (out of 10) 
Option: Increase resistance if needed to reach PE of 9

Song 5 Madness, by Muse

Forward pedaling/no incline
. During all parts of song except chorus: PE of 2 (out of 10)
 During Chorus: Take your PE to an 8 (out of 10) 
Option: increase resistance if needed to reach PE of 8

 

WORKOUT #6—Build, Push and Dominate This workout from Angela Leigh, a certified personal trainer at Equinox, features three, six-minute high-intensity blocks.

Warm-Up

• 2 minutes at Resistance 3
• 1 minute at Resistance 4
• 2 minutes at Resistance 5

6-minute block (Perform 3 times)

• Build Interval: 60 seconds at Resistance 10
• Recovery 30 seconds at Resistance 5
• Push Interval: 45 seconds at Resistance 15
• Recovery 45 seconds at Resistance 5
• 
Dominate Interval: 30 seconds at Resistance 20 (or max)
• Recovery 60 seconds at Resistance 5
• 90 additional seconds at Resistance 5 for active recovery.

Cool Down

• 2 minutes at Resistance 3

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4 Reasons to Be Thankful for Your Body (As It Is Today)

Thanksgiving is a great time of year to reflect on all the things we’re grateful for in our lives, and it’s also the perfect season to express a little gratitude for your body, too.

Now, don’t get me wrong, there are a few improvements I wouldn’t mind making to my body. But I find that the more you can focus on the positive, the easier it is to stick with healthy habits that help you look good and, more importantly, feel good!

Here are four reasons to be more thankful for your body today:

1. Your legs are powerful enough to walk, cycle or run wherever you wish to go.

While you may be judging the size of your thighs in the mirror, there’s someone else out there who is struggling just to walk around the block. Don’t forget to keep a little cellulite in perspective—it’s not such a terrible thing (almost everyone has it), and it certainly shouldn’t ever stop you from enjoying life to the fullest.

2. Your arms are strong enough to carry the things you love most.

Whether it’s your daughter, grandson or your pup, your arms have the strength needed to scoop up and hug the things you hold most dear.

3. Your core muscles are capable enough to allow you to sit, twist and reach anytime you want.

As anyone who has had a C-section or major abdominal surgery can attest, our abs assist us more than we realize on a daily basis. While striving for a six-pack might be your ultimate goal, don’t forget to appreciate all that your abs do for you all day long, too.

4. Your heart is beating, and your lungs keep you breathing.

Did you know that you take an average of 23,000 breaths per day? Or that your heart will beat over 3 billion times in your lifetime? When you take a moment to think about all the constant processes that are occurring in your body at any given moment to keep you alive and well, it’s really quite astounding. Your body is an incredible machine that needs your compassion, love and care.

No matter where you are in your weight-loss and wellness journey, remember that we don’t truly know what we have until it’s gone. Don’t wait until you are faced with a serious illness or injury to appreciate all of the amazing things your body does for you on a daily basis. Let’s be grateful for our bodies just as they are today, not just as we wish they would be tomorrow.

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13 Unexpected Ways to Fit In Cardio

Exercise is a key contributor to health and happiness. Beyond triggering that runner’s high, it’s associated with a higher quality of life, improved health, and a better mood. But missing a few gym sessions doesn’t mean staying active has to fall by the wayside.

Sneaking cardio into daily life can save time and improve fitness, sometimes on par with the benefits of a scheduled sweat session. And more time getting moving in our daily lives means less time sitting, which can lower the risk for heart disease, diabetes, obesity, and early death. While intense exercise is good for us, it doesn’t completely erase the effects of a sedentary lifestyle, so making an effort to get moving throughout the day can have some serious long-term benefits.

So how much cardio is enough, and what are some ways to fit it in? The Center for Disease Control (CDC) recommends 150 minutes per week of moderate aerobic exercise, plus two days per week of strength training.

Whether it’s 30 continuous minutes of activity or three 10-minute sessions, we’ve got 13 simple ways to get more active for even the busiest person, whether at home, work, or play. Just keep in mind calories burned varies depending on age, build, gender, and weight.

AT THE OFFICE
1. Be a stair master: But consider taking them one at a time, not two.Researchers found that while the rate of caloric expenditure is higher when taking two at a time, the burn over an entire flight is more when taking one at a time. In one study, participants climbed a 15-meter stairway five times a day with an average of 302 calories burned per week using one step and 266 calories per week using the double step.

2. Walk and talk: Hold walking meetings with co-workers. While moderate walking uses almost two-and-a-half times the energy of sitting in a meeting, mobile meetings can also strengthen work relationships, improve health, and boost creativity.

3. Please stand up: Think of your ring tone as an alarm to get up out of the chair. Throw in a few bodyweight exercises before sitting back down (and check out this list for some great ideas).

4. Hydrate often: Getting lots of H2O means more trips to the bathroom (drinking water might also help ramp up metabolism). Pick a bathroom on a different floor, and visit it often.

ON THE GO
5. No more lazy layovers: Stuck in the airport because of a delayed flight? Don’t just sit there. Do terminal laps — but skip the moving sidewalks!

6. Ditch the drive: Bike or walk to work instead. In addition to adding stress, commuting via public transportation or car can rack up sitting time and lead to weight gain. Just make sure to follow some basic safety precautions and rules of the road!

CHORES GALORE
7. Clean machine: Chores — they have to get done, so why not make them into a workout? Vacuuming can burn about 75 calories per half-hour, while washing the car uses more than double that.

8. Made in the shade: While running errands, park in the shadiest spot, not the closest, to log more steps and keep the car cool.

9. Take a lap (or three!): Browsing the perimeter of a grocery store can do more than just promote healthy food choices. Take a couple of laps to compare prices and rack up some steps! Pushing a cart around the grocery store uses 105 to 155 calories in a half-hour. Bonus points for lugging home the groceries.

WEEKEND FUN
10. Hit the dance floor: Shake it to your favorite beat. Just 30 minutes — or about seven or eight songs — of fast dancing can use up 180 to 266 calories.

11. Take an active date: Challenge your date to a game of tennis. In addition to burning 210 to 311 calories in 30 minutes, tennis may improve bone health, reduce risk for cardiovascular disease, and lower body fat. Looking for more options to give dates a fitness twist? We’ve got plenty of ideas for any season.

12. “Shopping is my cardio”: Words of wisdom from Carrie Bradshaw. Except that a two-hour shopping expedition uses almost 300 calories, or 75 per half-hour. Enough said.

13. Game night: So-called “exergames” — such as on the Kinect or Wii Fit Plus— have been shown to increase energy expenditure up to three times more than just sitting. But while these games are better than parking on the couch, energy burn can vary quite a bit depending on the game.

THE TAKEAWAY
Exercise doesn’t have to be done at the gym, on a track, or even in workout clothes. Little bits of exercise throughout the day can add up — just get creative! Pair some of these sneaky cardio boosters with unexpected strength training to vary the routine and meet the weekly recommendations for exercise.

—by Emily Shoemaker for Greatist

More links we love from our friends at Greatist:

• 9 Ways to Strength Train Outside of the Gym
• Does the “Runners High” Really Exist?
• Hiking & Walking to Boost Creativity 

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Egg & Bacon Mini Casseroles

Make a grab-and-go breakfast using egg, spinach, bacon, cheddar cheese and leftover bread. These mini casseroles bake up as complete meals that you can quickly reheat for breakfast.

Egg & Bacon Mini Casseroles

Ingredients

• 1 (10-ounce or 280-gram) package frozen chopped spinach, thawed
• 4 slices (35 grams per slice) 100% whole-wheat bread, cubed
• 2 tablespoons olive oil
• 1 cup (110 grams) shredded cheddar cheese
• 3 green onion stalks (35 grams), chopped
• 1/2 teaspoon garlic powder
• 1/4 teaspoon salt
• Black pepper, to taste
• 4 slices (110 grams) cooked bacon, chopped
• 5 large (50 grams each) eggs
• 1 1/4 cups (305 grams) low-fat milk

Directions

Preheat oven to 375°F (190°C). Spray one 12-well muffin tin (or two 6-well muffin tins) with cooking oil spray, and set aside.

Put thawed spinach into a mesh strainer, and squeeze out as much excess water as possible. Set spinach aside.

In a large mixing bowl, coat cubed bread with olive oil. Add spinach, cheese, green onions, garlic powder, salt, pepper and bacon. Toss the bread mixture until well combined. Divide the mixture evenly among the 12 muffin-tin wells.

In the same bowl, beat the eggs and stir in the milk. Pour the mixture over the bread in the muffin tin, trying your best to evenly divide the egg-and-milk mixture into each muffin well.

Bake the casseroles for 30–40 minutes, or until the bread on top is golden and crispy and the centers are set. Test by poking a skewer into one of the casseroles, and see if it comes out clean.

Allow casseroles to cool before serving.

Nutrition Information

Serves: 6 |  Serving Size: 2 mini casseroles (70 grams each)

Per serving: Calories: 300; Total Fat: 20g; Saturated Fat: 7g; Monounsaturated Fat: 8g; Cholesterol: 206mg; Sodium: 538mg; Carbohydrate: 14g; Dietary Fiber: 2g; Sugar: 4g; Protein: 17g

Nutrition Bonus: Potassium: 369mg; Iron: 11%; Vitamin A: 123%; Vitamin C: 22%; Calcium: 32% 

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The AvoLifestyle™ Challenge by Avocados from Mexico

You may have heard that an avocado contains good fats, but did you know that it also has 20 vitamins and minerals and is sodium and cholesterol free? This creamy fruit (yup, it’s fruit!) is so versatile you can blend it up in a sweet smoothie or mash it up into a savory egg salad.

Learn how you can sneak more avocados into your day by checking out the recipes below and joining the AvoLifestyle™ Challenge from our sponsor, Avocados from Mexico! Join and start exploring the wonderful world of avocados:

• All participants will get a free subscription to Evolution Nutrition and receive access to a nutritionist and daily, customized meal plan.
• One lucky grand prize winner will randomly be chosen to win a $500 Under Armour gift card to use towards their fitness splurge!

We’re gearing up for the challenge so check back on December 1st for more details and to join and win.

GREEN APPLE AVOCADO SMOOTHIE

Serves: 2 | Serving Size: 1 1/4 cups

Per serving: Calories: 306; Total Fat: 15g; Saturated Fat: 2g; Monounsaturated Fat: 10g; Cholesterol: 1mg; Sodium: 63mg; Carbohydrate: 38g; Dietary Fiber: 10g; Sugar: 25g; Protein: 10g

 

OPEN-FACED AVOCADO EGG SALAD SANDWICH

Serves: 2 | Serving Size: 1 open-faced egg salad sandwich

Per serving: Calories: 354; Total Fat: 24g; Saturated Fat: 5g; Monounsaturated Fat: 13g; Cholesterol: 280mg; Sodium: 397mg; Carbohydrate: 24g; Dietary Fiber: 9g; Sugar: 8g; Protein: 14g

SOFT AVOCADO BREAKFAST TACO

Serves: 4 | Serving Size: 1 breakfast taco

Per serving: Calories: 330; Total Fat: 24g; Saturated Fat: 6g; Monounsaturated Fat: 8g; Cholesterol: 325mg; Sodium: 478mg; Carbohydrate: 26g; Dietary Fiber: 16g; Sugar: 4g; Protein: 20g

 

BLT AVOCADO-RANCH CHOPPED SALAD

Serves: 4 | Serving Size: 1 salad + 2 tablespoons avocado-ranch dressing

Per serving: Calories: 228; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 8g; Cholesterol: 7mg; Sodium: 239mg; Carbohydrate: 23g; Dietary Fiber: 12g; Sugar: 8g; Protein: 8g

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BLT Avocado-Ranch Chopped Salad

BLT just got better! You can use avocado to make a creamy ranch-style dressing. To assemble the salad, simply pour this tasty mix over a bed of fresh lettuce, juicy tomatoes and savory bacon. 

BLT Avocado-Ranch Chopped Salad

Ingredients

For avocado-ranch dressing:

• 1 medium (200 grams) avocado, chopped
• 1/4 cup (55 grams) light mayonnaise
• 1/4 cup (55 grams) nonfat sour cream
• 1/2 cup (120 grams) nonfat buttermilk
• 2 tablespoons fresh lemon juice
• 1 tablespoon chopped fresh basil
• 1 tablespoon chopped fresh dill
• 1/4 teaspoon salt

For the BLT salad:

• 2 medium heads Romaine lettuce, coarsely chopped (8 cups or 375 grams lightly packed)
• 1 large (180 grams) tomato, seeded and coarsely chopped
• 1 medium (300 grams) cucumber, coarsely chopped
• 1 medium (200 grams) avocado, chopped
• 8 tablespoons avocado-ranch dressing 
• 2 slices (60 grams) cooked bacon, coarsely chopped
• 1/8 teaspoon coarsely ground black pepper

Directions

To make the avocado-ranch dressing, combine all avocado-ranch dressing ingredients in a blender or food processor. Process until smooth.

STORAGE TIP: Cover surface of dressing to prevent browning and chill up to 3 days.

To make the salad, combine lettuce, tomato, cucumber, and avocado in a large bowl. Drizzle each serving with 2 tablespoons of avocado-ranch Dressing and sprinkle evenly with bacon and pepper.

NOTE: Avocado-ranch dressing makes 1 ½ cups or 24 tablespoons total so you will have leftover dressing.

Nutrition Information

Serves: 4 |  Serving Size:  2 1/2 cups salad + 2 tablespoons avocado-ranch dressing

Per serving: Calories: 228; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 8g; Cholesterol: 7mg; Sodium: 239mg; Carbohydrate: 23g; Dietary Fiber: 12g; Sugar: 8g; Protein: 8g

Nutrition Bonus: Potassium: 1359mg; Iron: 22%; Vitamin A: 558%; Vitamin C: 48%; Calcium: 15% 

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Soft Avocado Breakfast Taco

Spice up a boring work week with a morning fiesta of delicious avocado breakfast wrap. Avocados are a superfood high in monounsaturated fats (the good kind!). Try them in tasty tacos featuring fluffy scrambled eggs, melted cheese and crisp veggies.

Soft Avocado Breakfast Taco

Ingredients

• 2 teaspoons olive oil, divided
• 1 tablespoon fresh lime juice
• 1/2 teaspoon ground cumin
• 1/8 teaspoon salt, divided
• 1 head Romaine lettuce, shredded or chopped (3 cups or 140 grams)
• 1 large (180 grams) tomato, seeded and chopped
• 2 tablespoons chopped fresh cilantro
• 4 large (50 grams, each) eggs, lightly beaten
• 2 egg whites (33 grams, each), lightly beaten
• 1 teaspoon hot sauce
• 4 low-carb whole-wheat wraps, warmed (approximately 80 calories each)
• 1 medium (200 grams) avocado, thinly sliced
• 4 tablespoons shredded cheddar cheese

Directions

Combine 1 teaspoon oil, lime juice, cumin, and salt in a medium bowl; stir in lettuce, tomato, and cilantro.

Heat remaining 1 teaspoon oil in a large nonstick skillet over medium heat. Add eggs; cook, stirring occasionally with a rubber spatula, 2 to 3 minutes until eggs are set but still soft. Add hot sauce to eggs and stir until well-combined.

Divide the eggs among tortillas. Top evenly with lettuce mixture, avocado, and cheese. Roll up and serve immediately.

Nutrition Information

Serves: 4 |  Serving Size: 1 breakfast wrap

Per serving: Calories: 330; Total Fat: 24g; Saturated Fat: 6g; Monounsaturated Fat: 8g; Cholesterol: 325mg; Sodium: 478mg; Carbohydrate: 26g; Dietary Fiber: 16g; Sugar: 4g; Protein: 20g

Nutrition Bonus: Potassium: 963mg; Iron: 25%; Vitamin A: 290%; Vitamin C: 33%; Calcium: 19% 

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Open-Faced Avocado Egg Salad Sandwich

Did you know avocados are cholesterol free and a source of good fats? Mash up these buttery babies and use them like mayo in your egg salad for a smooth texture and delightful green color. For an easy brown bag lunch, pair your egg salad with whole-wheat bread and tomatoes.

Open-Faced Avocado Egg Salad Sandwich

Ingredients

• 1 medium (200 grams) avocado, coarsely chopped
• 3 large (50 grams, each) hard-boiled eggs, peeled and chopped
• 2 teaspoons fresh lemon juice
• 1/8 teaspoon salt
• 1/4 teaspoon coarsely ground black pepper
• 1/4 cup (5 grams) packed baby arugula or kale
• 2 large slices (45 grams) heirloom tomato
• 2 slices (65 grams) low calorie whole wheat bread, toasted

Directions

Mash avocado slightly in a large bowl. Stir in lemon juice, salt, and pepper. Stir in chopped eggs.

Place 1 tomato slice on each piece of toast. Arrange 2 tablespoons arugula on each and top evenly with avocado mixture.

Nutrition Information

Serves: 2 |  Serving Size: 1 open-faced avocado egg salad sandwich

Per serving: Calories: 354; Total Fat: 24g; Saturated Fat: 5g; Monounsaturated Fat: 13g; Cholesterol: 280mg; Sodium: 397mg; Carbohydrate: 24g; Dietary Fiber: 9g; Sugar: 8g; Protein: 14g

Nutrition Bonus: Potassium: 672mg; Iron: 14%; Vitamin A: 12%; Vitamin C: 21%; Calcium: 8%

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Green Apple Avocado Smoothie

Kick-start your mornings or energize your afternoons with this power green smoothie! This smoothie uses simple ingredients like high-fiber green apples and spinach, but the crowning glory, of course, is the creamy, nutritious avocado. Blend, drink, and power-up with this nutrient-dense breakfast!

Green Power Avocado Smoothie

Ingredients

• 1/2 cup (120 grams) water
• 1 1/2 tablespoons honey
• 1 medium (200 grams) ripe avocado, cut into pieces
• 1 medium (150 grams) Granny Smith apple, cored and coarsely chopped
• 1/2 medium (150 grams) cucumber, peeled, seeded, and coarsely chopped
• 2 cups (60 grams) lightly packed spinach leaves
• 1/2 cup (125 grams) nonfat plain Greek yogurt

Directions

Combine all ingredients in a blender or food processor; blend until smooth.

Nutrition Information

Serves: 2 |  Serving Size: 1 1/4 cups each

Per serving: Calories: 306; Total Fat: 15g; Saturated Fat: 2g; Monounsaturated Fat: 10g; Cholesterol: 1mg; Sodium: 63mg; Carbohydrate: 38g; Dietary Fiber: 10g; Sugar: 25g; Protein: 10g

Nutrition Bonus: Potassium: 916mg; Iron: 9%; Vitamin A: 63%; Vitamin C: 34%; Calcium: 23%  

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10 Feast-Worthy Holiday Sides

The holidays are just around the corner and if you’re like us your meal-prep wheels are spinning! This year we’ve put together a list of delish side dishes featuring trendy vegetables (here’s looking at you, kale) and old time favorites.  Our list of sides is guaranteed to be proper holiday sidekicks for these tasty main entrees that we shared yesterday. To help you realize a  weight neutral holiday we’ve picked sides hovering around 200 calories or less. Give ’em a spin and tell us what your tongue thinks!

VEGETABLES

1. Apple & Quinoa Kale Salad | The Wheatless Kitchen 
Crisp, refreshing apple meshes with quinoa and kale in this equal parts sweet and earthy salad. Add some crunch with chopped walnuts, pecans or almonds and you’ve got a texture savvy side dish. The recipe makes 6 side salads but can double as an entree for vegetarians or vegans if you up the serving size.

Nutrition (per serving): Calories: 191; Total Fat: 13g; Saturated Fat: 2g; Monounsaturated Fat: 8g; Cholesterol: 0mg; Sodium: 141mg; Total Carbohydrate: 16g; Dietary Fiber: 3g; Sugars: 6g; Protein: 4g

2. Roasted Brussels Sprouts with Balsamic Vinegar | White on Rice
Reach for this recipe if you’re looking for simple and speedy: just toss, roast and serve. Roasted brussels sprouts with balsamic vinegar is made with just five ingredients (that’s if you count salt and pepper!) and makes a great tangy side. Recipe makes 6 servings at 1 cup each.

Nutrition (per serving): Calories: 110; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 404mg; Total Carbohydrate: 11g; Dietary Fiber: 4g; Sugars: 3g; Protein: 4g

3. Fresh Green Bean Casserole | Elle Penner, MyFitnessPal Registered Dietitian
For many green bean casserole is a holiday staple but traditional recipes sometimes call for sodium-socked canned green beans and condensed soup. That’s why you need to try fresh green bean casserole re-made by Elle, our registered dietitian. It features homemade cream of mushroom soup and snappy, fresh green beans! The recipe makes 8 servings of about 1 cup each.

Nutrition (per serving): Calories: 139; Total Fat: 6g; Saturated Fat: 2g; Cholesterol: 3mg; Sodium: 244mg; Total Carbohydrate: 17g; Dietary Fiber: 4g; Sugars:3 g; Protein: 7g

4. Maple Glazed Carrots | Clean Eating
Looking for an inexpensive side that high in fiber and flavor? Check out maple-glazed carrots featuring sweet, tender carrots lightly kissed by maple syrup and butter. This recipe serves 10 at 1/2 cup serving each, and pairs well with turkey or brisket.

Nutrition (per serving): Calories: 84; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 3mg; Sodium: 166mg; Total Carbohydrate: 12g; Dietary Fiber: 3g; Sugars: 7g; Protein: 1g

5. Oven-Fried Okra | Love & Zest
Ready for a crispy fix? You had me at oven-fried okra. This recipe turns a traditionally deep-fried treat into a healthy side you can gladly indulge on. Thick cut okra is baked in a crispy coating of egg and whole wheat breadcrumbs for added protein and fiber. Makes 4 servings of 1 cup each.

Nutrition (per serving): Calories: 84; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 0g ; Cholesterol: 46mg; Sodium: 72mg; Total Carbohydrates: 14g; Dietary Fiber: 4g; Sugars: 1g; Protein: 5g

 

POTATOES & STARCHES

6. Cauliflower Mashed Potatoes with Dill | Clean Eating
Enhance your mashed potato experience this year with some healthy additions. Cauliflower, dill and whole milk plain yogurt combines for a creamy mashed potato without using any butter. Each recipe makes 10 servings at 1/2 cup each.

Nutrition (per serving): Calories: 88; Total Fat: 1g; Saturated Fat: 1g; Cholesterol: 3mg; Sodium: 120mg; Total Carbohydrate: 18g; Dietary Fiber: 2g; Sugars: 3g; Protein 3g

7. Herb & Cheese Drop Biscuits | Oh She Glows
This herb & cheese drop biscuit recipe is vegan friendly (yes, it’s possible)! Each morsel is flavored by thyme and parsley, and is melt-in-your-mouth delicious. If you prefer non-vegan you can add butter instead of coconut oil and cheddar cheese instead of vegan cheese. Makes 8 to 10 biscuits.

Nutrition (per serving): Calories: 169; Total Fat: 9g; Saturated Fat: 7g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 337mg; Total Carbohydrate: 21g; Dietary Fiber: 2g; Sugars: 1g; Protein 3g

8. Wild Rice with Roasted Chestnuts & Cranberries | Cooking Light
Wild rice is fancifully studded with roasted chestnuts and cranberries. This side has a nutty, almost smoky flavor, and the color of the wild rice pairs beautifully with game birds and other poultry (hint, hint: your turkey). Makes 12 servings at 3/4 cup each.

Nutrition (per serving): Calories: 218; Total Fat: 3g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 4mg; Sodium: 168mg; Total Carbohydrate: 45g; Dietary Fiber: 5g; Sugars: 11g; Protein 6g

9. Butternut Squash Mac & Cheese | According to Elle
Mac & cheese, a wildly popular for little picky eaters, is also a great place to hide some veggies! Butternut squash mac & cheese delivers cheesy goodness with a helping of butternut squash that’s filled with fiber and important vitamin A. Makes 16 servings at 3/4 cup each. This can double as an entree for vegetarians if you increase the serving size, and stud it with more veggies (we suggest adding broccoli)!

Nutrition (per serving): Calories: 214 ; Total Fat: 7g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 22mg; Sodium: 394mg; Carbohydrate: 26g; Dietary Fiber: 2g; Sugar: 3g; Protein 10g

10. Slow Cooked Garlic Sweet Potato Mash | Skinnytaste
That moment when you’re frantically cooking the holiday meal and you run out of pots! Thank goodness for this slow cooked sweet potato side which allows you to spend your time and energy on an elaborate main entree. Don’t take it for granted though; this sweet potato recipe is light and garlicky good! Makes 5 servings at 3/4 cup each.

Nutrition (per serving): Calories: 145; Total Fat: 3g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 9mg; Sodium: 103mg; Total Carbohydrate: 29g; Dietary Fiber: 3g; Sugars: 7g; Protein 3g

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5 Make-Ahead Travel-Friendly Snacks

John Autry | Cooking Light

In a moment of desperation, I once paid four dollars for a Greek yogurt at an airport shop–about the same price as a double cheeseburger and fries from the food court. It tasted great and the protein kept me satisfied but I will admit, that yogurt was a little hard to swallow.

When hunger strikes while you’re on the go, there never seems to be a shortage of fast food, candy bars, sodas and cinnamon rolls. And when they’re the same price as one Greek yogurt or a small bag of nuts, those yummy, high fat, high calorie foods seem to get exponentially more tempting, don’t they?

Because of that one yogurt, I now rarely enter an airport without a stash of 2-3 healthy snacks in my handbag. With the holidays right around the corner and travel arrangements being made, I wanted to share a few delicious, homemade travel-friendly snack ideas. They’re all quick, most contain ingredients you likely already have at home and they’re already in the MyFitnessPal food database, ready to be logged.

One thing I really enjoy when I travel are nuts. They pack lots of  fiber, protein and healthy unsaturated fats, and they take up hardly any space in my already overstuffed bag. An ounce or two of these Honey Glazed Almonds would be perfect for your next trip.

Ingredients

1 1/2 cups raw, unblanched almonds
1 tablespoon sugar
1 1/2 tablespoons honey
1/2 teaspoon ground chipotle chile powder
1/4 teaspoon ground cumin
1/4 teaspoon salt

Directions 

1. Line a large baking sheet with parchment paper.

2. Place the almonds in a medium nonstick skillet; cook over medium heat for 6 minutes or until lightly toasted, shaking pan frequently. Combine the remaining ingredients in a 2-cup glass measure. Microwave at HIGH for 30 seconds. Add honey mixture to pan, and cook 2 minutes, stirring constantly. Arrange almond mixture on prepared baking sheet in a single layer; let stand 10 minutes. Break apart any clusters.

Speaking of perfect, how about a healthy snack with chocolate? These Chewy Oat Squares (also shown above) are made with oats, dates and chocolate chips, which will satisfy both your tummy and your sweet tooth.

A few other quick & easy, travel-friendly bites to try:

• Crunchy Chickpeas
• Sweet & Spicy Nut Pretzel Mix
• Peanut Butter Banana Spirals

No time for these homemade bites? Rather than spend money on unhealthy, high-fat, salty or sugary snacks, stop by a grocery store or simply pack up some of these items that may already be in your fridge before you go. I personally like the challenge of using up leftovers or raiding my pantry for healthy snack items before heading out of town. Any of these make great travel-friendly snacks as well:

• Bite-size veggies like baby carrots, broccoli florets, bell pepper slices
• High-fiber cereal in single-serving baggies
• Cheese, such as string cheese or cut up some 1-ounce bites
• Dried fruit
• Fresh fruit
• Granola bars
• Instant oatmeal packets – simply ask for hot water once you’re in flight
• Nuts or seeds
• Trail mix – just choose ones with less chocolate than nuts

Eating healthfully on the go can be challenging, and expensive–but it doesn’t have to be. Just remember, the Transportation Security Administration has rules for carry-on foods and beverages that are liquids or liquid-like–so leave your yogurt at home.

To find the full nutrition info and log these foods in MyFitnessPal, simply search Cooking Light  and the recipe name in our food database. Logging on the go can’t get much easier than that!

For more healthy travel eats, check out these links from our friends at Cooking Light:

• Packable Lunches
• Road Trip: Healthy Convenience Store Foods
• Snacking Strategies

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Your 15-Minute Remedy for Weak Knees

Help stabilize and protect your knees by strengthening and improving mobility in the muscles that surround and support the knees like the quadriceps, inner thighs, hamstrings, calves, glutes and even the muscles in your ankles and feet. Work barefoot for maximum muscle recruitment when you complete this 15-minute workout to help build a strong, supportive and flexible lower body. Completing these moves regularly can prevent future knee pain during your favorite daily activities or workouts.

All you’ll need for this workout is a sturdy chair and a small playground ball (you can also use a bunched-up towel in place of the ball; I’ll cue you on how to use it during the routine). We’ll target the muscles in your quadriceps, hamstrings, glutes, thighs (inner and outer), hips, abs, ankles and feet with these moves:

• Standing Straight Leg Extension Lifts
• Ankle Circles
• Seated Leg Extensions with Inner Thigh Squeeze
• Static Squat Sit
• Internal Rotation Leg Press
• Single Leg Balance
• Hip Internal Rotation Squeeze
• Bridge with Inner Thigh Pulse
• Hamstring Ball Roll Out (or Toe Tap), option to add Single Leg Bridge
• Standing Quadriceps Stretch or Side Lying Quadriceps Stretch

Of course, not all exercises are suitable for everyone. If you are working with a specific knee injury, be sure to get your doctor’s and/or physical therapist’s approval before attempting this workout. If you suffer from knee pain regularly, be sure to consult a professional for an expert diagnosis.

Like this workout? Be sure to check out our professionally produced low-impact program, the “Walk On: 21 Day Weight Loss Plan.” It’s the burpee, push-up and squat thrust-free way to lose weight and feel great!  

Oh, and be sure to keep an eye out for my “workout” partner, my puppy Peanut, in this video. (Do you work out with your pets at home, too?)

Did you try the moves? Let me know which one was your favorite in the comments below.

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Pumpkin Pie Oatmeal

Spice up your morning with a warm bowl of pumpkin pie–spiced oatmeal. Nutty oatmeal is cooked up with pumpkin puree and sweetened with a touch of honey. With this scrumptious pumpkin pie oatmeal, maybe you can forgo your pumpkin spice addiction (then again, maybe not!).

Pumpkin Pie Oatmeal

Ingredients

• 2 cups (490 grams) low-fat milk
• 1 cup (240 grams) water
• 2 1/2 cups (200 grams) uncooked quick oats (certified gluten-free, if necessary)
• 1/4 cup (60 grams) canned pumpkin puree (certified gluten-free, if necessary)
• 1 teaspoon vanilla extract
• 1/4 teaspoon salt
• 1 1/2 teaspoons pumpkin pie spice
• 2 tablespoons honey

NOTE: No pumpkin spice? No problem! Add 1 teaspoon ground cinnamon and 1/2 teaspoon ground nutmeg to the bread batter instead.

Directions

In a saucepan, combine milk and water and heat over medium-low heat for 2–3 minutes. Add oats, pumpkin puree, vanilla extract, salt and pumpkin pie spice to the pot, then stir until well combined. Allow the oatmeal to simmer for 2–3 minutes.

If the oatmeal is too thick, stir in a tablespoon of water at a time until it reaches the desired consistency.

Add honey, and stir. Enjoy!

Nutrition Information

Serves: 4 |  Serving Size: 1 cup oatmeal (230 grams)

Per serving: Calories: 284; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 8mg; Sodium: 231mg; Carbohydrate: 45g; Dietary Fiber: 5g; Sugar: 17g; Protein: 13g

Nutrition Bonus: Potassium: 267mg; Iron: 14%; Vitamin A: 40%; Vitamin C: 6%; Calcium: 21% 

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10 Healthy Holiday Travel Tips

With loved ones and tasty, once-a-year recipes around, the holidays are a great time to splurge—especially if you plan ahead and work those treats into your healthy eating and fitness routine.

But often, it’s not the party or festive gathering that throws you off your game, it’s getting there! Whether you’re going by plane, train, or automobile, here are 10 tips to help you stay on top of your health goals while traveling to your destination.

PLANES

1. Reserve an aisle seat It’s so much easier to get up and go for a little walk up and down the aisle, or do a quick stretch when you don’t have to push past your neighbors.

2. Use your own two feet Escalators and moving walkways in airports are super tempting. Fight the urge to stand still and walk up the stairs and between gates whenever possible. And while you’re at it…

3. Adopt a “no sitting” rule Don’t sit down when you find your gate. Instead, keep moving. Do a few laps around the terminal, make a walking phone call, and keep walking until right before you board.

4. Carry on your lunch Airplane food pickings are getting slim—so long, free packet of peanuts! Make sure you stash a healthy option in your carry on so you won’t be tempted to swipe your credit card out of convenience. A simple sandwich and a piece of fruit are easy to get through the security check.

TRAINS

5. Stand up often Take every opportunity you can to stand up—when you’re waiting for your train to board, after finding your seat, and once the train gets moving.

6. Do mini seated stretches Roll your neck, gently twist your back side-to-side, roll your ankles and wrists, lift and lower your feet. Mini-stretches help to keep your blood flowing during long seated periods. (These can be done on an airplane and in the car, too—as long as you’re not the one driving!)

7. Stay out of the dining car On sold-out, holiday travel days many unfortunate passengers get stuck sitting in the dining car. Arrive early and board your train as soon as possible to make sure you get a proper seat. You can only smell hot cocoa and stare at packets of M&M’s for so long before your willpower gives out!

AUTOMOBILES

8. Fill your cup holder with water Find a water bottle that fits in your car’s console (or in your carry on bag!) and take it with you wherever you go. Set a goal for how many times you’ll refill the bottle during the day. You’ll stay hydrated during travel and avoid grabbing higher calorie beverages, like sodas, juices, and energy drinks, during rest stops.

9. BYO-Snacks! Pack healthy snacks to take with you on your road trip. You’ll be less likely to pull over at the next drive-through! Some handy options: Cut up carrots and other veggies, popcorn, and almonds.

10. Break for fitness Wear your sneakers on the road and turn pit stops into exercise zones. Jog around the parking lot, find a bench and do a few pushups or triceps dips, or pack a jump rope in the trunk and get in a few skips next to the car. You’ll arrive at your destination without feeling stiff, and burn some extra calories to boot!

Got any healthy holiday travel tips? Share them in the comments below!

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4 Ways to Shorten Your Workouts Without Sacrificing Results

Life is busy, and that means we don’t want to be in the gym longer than necessary (and might skip a workout here and there). Performing workouts that are quick and effective will help you get a workout in when time is tight.

Here are four ways that you can shorten your workout session while improving your progress.

1. Superset Upper And Lower Body Moves

One great way to shorten your session while also boosting your fat burning potential is to stack an upper body with a lower body movement. This allows one part of the body to rest while the other’s working, reducing the total rest time you require in the session.

Try a set of push-ups and then move directly into your squats or do a set of lunges followed by a set of shoulder presses. Once both of these are completed, take 30-60 seconds to rest before doing a second round.

If you structure your session this way, you can almost cut the total workout time in half.

2. Add Cardio Intervals Between Sets

Cardio versus strength training—do you feel like it’s an either-or situation when you finally do hit the gym? Don’t settle for one the other.

Combine them! Perform your standard weight lifting set and instead of resting, break into a cardio movement. Burpees, mountain climbers, running knee highs, or jumping jacks all work perfectly here. Perform a 30-45 second interval, rest for the remainder of the minute to catch your breath and then proceed into your next strength set.

3. Use The Drop Set Technique

Drop setting can push your body farther than you normal go while also increasing the intensity of the workout session. This technique is very intense! Try it on just one or two exercises to save time and get past any strength plateau.

Perform your first set. Drop the weight by 5-10 pounds and immediately perform a second set. Once that’s finished, drop the weight one more time. Perform as many reps as you can in that third set using good form. Once that set is over—you’re done for that exercise.

Rather than taking the usual 7-8 minutes to complete three sets, you’ve just completed it in around 2 minutes.

4. Do Compound Movements

Sticking to movements that target more than one muscle group will save you time and help you gain strength. Push ups, lunges, squats and pull ups are all great examples of compound movements. Bonus: They are all body-weight exercises, making them easy to do just about anywhere.

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Easy Sweet Potato Wedges

Dive into delightful, golden brown sweet potato wedges for a quick snack or side dish. Courtesy of our partners at Cooking Light, this recipe uses a two-step process to pre-cook the potatoes before baking (hint: it involves a microwave!). You’ll be serving these babies up in no time!

Easy Sweet Potato Wedges

For the potato wedges

• 3 medium (390 grams) sweet potatoes (about 2 pounds), each halved lengthwise
• 1/4 cup water
• 1 tablespoon canola oil
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper

For the sauce

• 1/4 cup (125 grams) plain low-fat yogurt
• 2 teaspoons honey
• Dash of vanilla extract

Directions

Place a large baking sheet in oven. Preheat oven to 450°F (do not remove pan from oven).

Place potatoes and 1/4 cup water in a medium microwave-safe bowl. Cover with plastic wrap, and pierce with tip of a knife to vent. Microwave on HIGH for 5 minutes. Drain water.

Cut each potato half lengthwise into 4 wedges.

Add oil to potatoes; toss to coat.

Carefully remove preheated pan from oven, and coat pan with cooking spray. Arrange potatoes in a single layer on pan, and sprinkle with salt and pepper. Bake at 450°F for 18 minutes or until the wedges are browned and tender.

Combine yogurt, honey, and vanilla, stirring well. Serve sauce with potatoes.

3 Ways to Riff:

• Sprinkle 1/4 teaspoon ground cinnamon and 1/4 teaspoon ground cumin on the sweet potatoes along with the salt and pepper.
• Omit the yogurt sauce and instead sprinkle potatoes with 1/4 cup shredded cheddar or Monterey Jack cheese.
• Omit the yogurt sauce and drizzle with a combination of 1 1/2 tablespoons melted butter, 1 tablespoon honey, and 1 teaspoon cider vinegar.

Nutrition Information

Serves: 4 |  Serving Size: 6 potato wedges + 1 tablespoon sauce

Per serving: Calories: 247; Total Fat: 4g; Saturated Fat: 0g; Monounsaturated Fat: 2g; Cholesterol: 1mg; Sodium: 283mg; Carbohydrate: 50g; Dietary Fiber: 7g; Sugar: 13g; Protein: 4g

Nutrition Bonus: Potassium: 804mg; Iron: 8%; Vitamin A: 644%; Vitamin C: 9%; Calcium: 10% 

Find more low-calorie dinner meals like this from the new Cooking Light Diet, where you can lose weight without giving up the foods you love. Learn more at CookingLightDiet.com. Follow Cooking Light on Facebook for more daily recipe inspiration.

Follow Cooking Light on Facebook for daily recipe inspiration.

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4 Ways to Curb Emotional Eating

Millions of people are affected by emotional eating. Food is both exciting and comforting, but using it to cope with emotions like anxiety, loneliness, boredom, or pain only alleviates those feelings temporarily—and it’s usually followed by major post-binge guilt. Luckily, seeking out social support can help you overcome your food crutch. First, by pinpointing what sends you searching for comfort food, and second, by asking for support from your friends, family and fitness buddies.

1. Seek support and solidarity One in two people blame their binges on mood swings, so you’re probably not the only one in your social circle eating to feel better. While unsupportive social interactions could be a potential trigger, social support can play an important role in overcoming emotional eating, particularly for those who tend to disengage when emotions run high. If you don’t currently have a social support network, take the initiative to change that. Disengage with those who never have anything nice to say, and reach out to people you trust—family, friends, co-workers, or seek solidarity in groups like Overeaters Anonymous. Using the strength and support of others can help you work through those tough emotions without food.

2. Talk about your triggers Tackling emotional eating requires that you first face those emotions that send you turning to food. By acknowledging those trigger emotions to others, you’re being honest with yourself and building trust with those who want to help you. Sometimes a simple conversation can even  uncover new emotions you’ve never related to overeating before. For example, it’s possible certain social situations make you more likely to overeat. Once you’ve identified your emotional eating triggers, you’ll be in more control of curbing your emotional eating.

3. Crowdsource eating alternatives When working to overcome an undesired behavior, it’s helpful to replace one habit with another. Once you’ve talked about your emotional eating triggers, brainstorm some eating alternatives with your support network for the next time your emotions run high. One of the obvious ones should be to immediately call a friend, family member, co-worker, or someone from your support group. We all know that two heads are better than one, so the more ideas you can come up with the better prepared you’ll be.

4. Substitute food with fitness-boosting alternatives A great strategy to prevent emotional eating is to substitute food with a short bout of exercise with your fitness-minded friends. Physically, exercise reduces stress and anxiety, alleviates boredom, and releases feel-good endorphins. Getting one of your supportive friends to join you can squash feelings of loneliness and provide an opportunity for you to vent, too. The next time your emotions get the best of you, call up a friend for a 20-minute sweat session or a walk-and-talk around the block.

Emotional eating is more common than you probably think, so don’t be afraid to seek support from your social circle. Social support can be a powerful component on your road to recovery.

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The Truth About Alcohol (+ 5 Tips For Smarter Holiday Sips)

Mixing, mingling and making merry this holiday wouldn’t be the same without alcohol. But for those of us with an agenda to neutralize weight gain, adding alcohol to the equation makes this a tough one to balance. Here’s why:

Alcohol is the second most potent source of calories  Partying with alcohol is fun because we like feeling intoxicated, but this intoxication comes with a caloric price tag. One gram of alcohol is 7 calories, which is more than one gram of carbohydrate (4 calories) and protein (4 calories) but less than one gram of fat (9 calories).

We don’t burn extra calories to metabolize alcohol  Not like we do from digesting carbs, fat and protein. This phenomenon, called the “thermic effect of food”, refers to the energy we use to digest food into small, absorbable components. Because alcohol is so easy to absorb, it enters our bloodstream without burning any extra calories.

Your liver does the dirty work  Because alcohol is seen as a toxin, the liver prioritizes metabolizing alcohol first (get in line, fat…it’s not your turn!) which means you won’t be burning calories from other sources while that happens. The liver is only able to clear alcohol at a rate of around one ounce liquor per hour, which is why consuming more than this will leave you feeling tipsy.

Alcohol makes your blood sugar drop, making you want to reach for carbs  The liver helps keep our blood sugar steady, but a liver busy at work metabolizing alcohol can’t do this effectively, causing your blood sugar drops and stays low until the alcohol is metabolized. This explains why you crave carbs and wake up the next day with a headache.

Alcohol calories that aren’t burned will be stored as fat  This is true for all extra calories eaten no matter the source, but what makes alcohol calories worse is that they are stored in your liver first. It takes time for the liver to ship out the alcohol-induced fat for proper storage in your fat cells. If the liver doesn’t do this fast enough (or if you drink too much, too often) the fat stays stuck in your liver and around your abdomen giving you what we refer to jovially as a “beer belly.”

This of course doesn’t mean you need to completely dodge all social sips this season. Here are some tips to help prevent you from gaining too much of your holiday cheer:

1. Pour yourself half as much. This will help you limit yourself to one or two drinks per party.

2. Avoid higher calorie mixed drinks like eggnog, margaritas, mudslides, or other sugary mixed drinks–or have one and consider it dessert.

3. Alternate between having alcohol and water to stay well hydrated.

4. Sip slowly and take the time of enjoy your alcoholic beverage.

5. Keep your alcohol budget at or below 200 calories. Pick these lower calorie alcohol alternatives:

• Red or white wine: 5 ounces | Calories; 125, Carbohydrate: 4g
• Light beer: 12 ounces | Calories: 100; Carbohydrate: 5g
• Champagne: 5 ounces | Calories: 100; Carbohydrate: 1g
• Vodka, whiskey, rum or gin: 1.5 ounces | Calories: 96; Carbohydrate: 0g

How do you keep tabs on your alcohol intake during the holidays?

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