Nutrition 101: Fats [INFOGRAPHIC]

You may remember the low-fat/high-carb craze back in the 1990s. Butterless bagels were consumed with reckless abandon and reduced-fat cookies, crackers and chips occupied most of the prime real estate on grocery store shelves. Thankfully though, the field of nutrition has recovered from this misunderstood fat-phobia due to more recent research that’s shown certain types of dietary fat can actually improve our health, lower our risk for heart disease and the function and development our brains.

In addition to tasting good and giving foods moisture, dietary fats also slow down digestion. This contributes to our feelings of satiety after a meal and slows the rate at which sugars from carbohydrates enter our blood stream. Shortly after a meal, dietary fat is digested into small chains of fatty acids in the gut. These fatty acid chains are then picked up by our intestinal cells, reassembled and packaged into vessels called chylomicrons, which are sent off to muscle and fat tissue. Once the chylomicrons arrive at the tissue, fatty acids are again released to be taken up by muscle and fat cells. How much fat goes where? Well, if you go for a walk after eating a meal, more fatty acids, as well as glucose, will be delivered to your active muscle tissues to meet their energy demands. If you lay down to take a nap, more of those fatty acids will be stored away in fat tissue simply because they’re not needed immediately for energy.

There are four main types of dietary fats–trans fats, saturated fats, mono- and polyunsaturated fats. The structure of these fats is what makes them behave differently in the body, and ultimately determines how they impact our health. The unhealthier fats have a reputation for negatively impacting our blood cholesterol which increases our risk for heart disease.

Here’s a brief rundown:

• Trans Fat. Though it does occur naturally in some foods, most trans fats are synthetically made during food processing. To make trans fats, perfectly healthy unsaturated fats are blasted with hydrogen molecules so they look and act more like their saturated counterparts. These fats are more stable which means the food products they’re added to will last longer on supermarket shelves, spread easier and are easier to cook with. Unfortunately, these are also the worst offenders when it comes to our health. They’ve been shown to not only increase our bad (LDL) cholesterol, but decrease our good (HDL) cholesterol–a double whammy.
• Saturated Fat. Mostly solid at room temperature, saturated fats are largely found in animal-derived foods–like red meat and dairy products made from cream or whole milk. Some plants, like coconuts and avocados, are also rich in saturated fats but it’s important to remember that different fats behave differently, even when grouped in the same family. It’s the animal-based saturated fats that we should be most concerned about when watching our intake of these fats because these have been found to increase LDL cholesterol.
• Mono- and Polyunsaturated Fats. Also known as MUFAs and PUFAs, these fats are generally recognized for their potential health benefits. They’re found in many vegetable and fish-based foods like plant-based cooking oils (i.e. olive, canola, grape seed oils). ground flaxseed, avocados, olives, nuts and seeds, and fatty fish like salmon or mackerel. These fats to be liquid at room temperature and work together to moderate things like inflammation, blood clotting, muscle contractions, as well as improve blood cholesterol levels and protect against heart disease.

The IOM recommends a diet comprised of 20-35% of calories from fats, but as you can see, choosing the right or wrong ones can impact our health in two very different ways. Here are my top 3 tips to maximize the benefits and enjoyment of eating fats:

1. Choose more plant and fish-based fats. Add foods like avocados, nuts, seeds and nut butters and fatty fish like salmon into your weekly menu. Cook with oils like olive or grape seed  instead of butter or lard. Make salad dressings with flaxseed oil for a healthy dose of Omega-3s. You can even substitute some avocado for butter when baking!
2. Start reading ingredient lists.  Avoid those that refer to any ingredient as partially hydrogenated – it’s code for trans fat! Keep your eye out for the biggest culprits–partially hydrogenated oils are commonly found in foods like peanut butter, baking mixes, commercial baked goods like cookies, crackers and cakes as well as some some margarines, lards and fried foods.
3. Pair nutrient-rich foods with healthy unsaturated fats. The fat soluble vitamins A, D, E and K, are better absorbed when eaten with some fat. Add oil-based vinaigrettes to those colorful salads and choose 1% over skim milk to get more Vitamin D!

Fats have a place in every healthy, balanced diet–which is great because they add delicious flavor and texture to food as well as keep us feeling satisfied. The key is to choose more of the healthy  and less of the bad fats–though in moderation, those are okay too every once in a while! Feel free to share some of your favorite healthy fats in the comments below. We’d love to hear them!

Next week we’ll be wrapping up the Nutrition 101 series with vitamins and minerals. In case you’re catching up, here’s a recap of what else we’ve covered so far: Calories | Carbohydrates | Proteins

Graphic by Kim Steinhilber
Want to share this image on your blog or website? Simply copy and paste the code below into your site!
<p><strong>Please include attribution to Hello Healthy | The MyFitnessPal Blog with this graphic.</strong></p><br /><br /><br /><br /><br /><br /><br /><p><a href=’http://ift.tt/1Cm3pwt src=’http://ift.tt/1L02WYe; alt=’MyFitnessPal Nutrition 101: Fats’ width=’610px’ border=’0′ /></a></p><br /><br /><br /><br /><br /><br /><br /><p>

The post Nutrition 101: Fats [INFOGRAPHIC] appeared first on Hello Healthy.

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

What Type of Winter Athlete Are You?

Winter is almost over! Whether you greet the change with a “hooray” or a “humbug” depends on how you spent the last three months. Did you sprint from your car to the gym — or were you out there slogging through feet of snow? However you handled the cold, wear your winter workout personality with pride. Now you’re that much closer to your year-round fitness goals.

6 TYPES OF WINTER ATHLETES

THE POLAR BEAR

Cold? What cold? You’re the one making the rest of us look like wimps by braving the worst winter weather — with a smile. Maybe you’re training for a spring triathlon, or maybe you’re just allergic to the dreadmill, but one thing’s for sure: It’ll take a lot more than a blizzard to break your stride.

3 SIGNS THAT YOU MAY BE A POLAR BEAR

• You have real, honest-to-goodness icicles in your eyebrows.
• Two words: Freezing. Sweat.
• You rock more reflective gear than a construction worker.

PERFECT GEAR FOR THE PERSONALITY: Reflective Collection

THE INSIDER

Human beings invented central heat for a reason. Why should you torture yourself in 50 mph arctic winds? You’ll hit the pavement when there are leaves on the trees. Until then, you’re perfectly content working up a sweat indoors, thank you very much.

3 SIGNS THAT YOU MAY BE AN INSIDER

• You wear shorts under your ankle-length down coat.
• You die a little inside when someone takes “your” treadmill.
• It has never even occurred to you to get one of those headlights for running in the dark.

PERFECT GEAR FOR THE PERSONALITY: UA HeatGear® Armour

THE POWDER HOUND

You’ve never seen a snow-covered slope you didn’t like, and you live for the adrenaline rush that comes from making it to the bottom alive. When you celebrate a “perfect run,” you’re not talking about your latest 5K. No, your winter fitness routine revolves around getting to the lifts as early and often as possible, followed by a soak in the hot tub … ahhhh.

3 SIGNS YOU MAY BE A POWDER HOUND

• You have multiple apps for checking the weather on your favorite mountains.
• The lift operators know you by name.
• You have a tendency to mysteriously get “sick” every time a big storm hits.

PERFECT GEAR FOR THE PERSONALITY: PrimaLoft® Collection

THE NATURAL

Ah, the peaceful solitude of the snowy wilderness. You appreciate nature in all its forms, and three (or four or five) months of cold can’t change that. You’re at your happiest off the beaten path, with no cars or gadgets to distract you from your surroundings. So strap on those snowshoes, cross-country skis or crampons — and enjoy the sound of silence.

3 SIGNS YOU MAY BE A NATURAL

• Why, yes, you do own a compass.
• You have actually seen a moose.
• A fallen tree covered in snow seems like a perfectly reasonable place to take a lunch break.

PERFECT GEAR FOR THE PERSONALITY: UA ColdGear® Infrared

THE RESOLVER

This winter, you went after it — for real! Your workout history may have some gaps in it, but you know it’s never too late to turn over a new leaf. That’s why you’ve been showing up and digging in since January 2. Now you can’t wait until spring to peel off the layers. Sun’s out, guns out!

3 SIGNS YOU MAY BE A RESOLVER

• Your gym membership card still has that new-lamination smell.
• You’ve got your “before” picture all picked out and ready to go.
• Your mantra is “progress, not perfection.”

PERFECT GEAR FOR THE PERSONALITY: Charged Wool Collection

THE IMPROVISER

You do what it takes to stay active in the winter — and sometimes that means getting creative. Sure, you’ll bundle up for a run in February, but you’re not above staying inside when temperatures drop from chilly to “are-you-kidding-me?” cold. And you’ve got plenty of tricks for getting some exercise no matter what Mother Nature throws at you. (See: jumping jacks in your kitchen.)

3 SIGNS YOU MAY BE AN IMPROVISOR

• You have hand weights stashed in your closet, a yoga mat in the corner and a drawer full of resistance bands.
• You know more body-weight exercises than most personal trainers.
• A meeting on the fourth floor is just another excuse to get some steps in.

PERFECT GEAR FOR THE PERSONALITY: UA AllSeasonGear®

The post What Type of Winter Athlete Are You? appeared first on Hello Healthy.

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

Asian Glazed Chicken Drumsticks

Look no further for a simple dinner recipe than these tender chicken drumsticks simmered in a sweet and tangy sauce. The acid in the vinegar-based marinade helps the meat retain its moisture and stay juicy. While the recipe uses balsamic vinegar, some other acids to try include citrus juice (think: lemon, lime, orange) and white vinegar.

Asian Glazed Chicken Drumsticks

Ingredients

• 8 medium chicken drumsticks 
• 1 cup water
• 1 tablespoon Sriracha hot sauce
• 1/3 cup balsamic vinegar
• 1/3 cup reduced-sodium soy sauce
• 2 teaspoons honey
• 3 cloves garlic, crushed
• 1 teaspoon fresh, grated ginger
• 2 tablespoons chopped green onion
• 1 teaspoon sesame seeds (optional)

Directions

Heat a large pan over medium-high heat then spray the pan with cooking oil spray.

In a heavy large saucepan, brown chicken on high for 3-4 minutes with a little spray oil. Add water, Sriracha, vinegar, soy sauce, honey, garlic and ginger. Cook until liquid boils then reduce the heat to low and allow it to simmer, covered, for 20 minutes.

Then, take off the cover and allow the liquid to continue simmering for 10 minutes until the sauce becomes thick. Flip the chicken drumsticks as needed and lower the heat as needed to prevent the sauce from burning.

Sprinkle with green onion and sesame seeds (optional) and serve.

Nutrition Information

Serves: 4 |  Serving Size: 2 drumsticks

Per serving: Calories: 252; Total Fat: 11g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 88mg; Sodium: 824mg; Carbohydrate: 10g; Dietary Fiber: 0g; Sugar: 9g; Protein: 27g

Nutrition Bonus: Potassium: 229mg; Iron: 8%; Vitamin A: 2%; Vitamin C: 5%; Calcium: 0%  

Stephanie O’Dea made a New Year’s Resolution to use her slow cooker every single day in 2008 and write about it online. This simple idea resulted in a highly-trafficked website and four books, one of which spent six weeks on the New York Times best sellers list. See more from Stephanie O’Dea at Grokker.

The post Asian Glazed Chicken Drumsticks appeared first on Hello Healthy.

from Hello Healthy http://ift.tt/1QH8O4Q
via

Pork Tenderloin with Roasted Brussels Sprouts

Amaze family and friends with this simple roasted pork tenderloin rubbed with spices and drizzled with a sweet and tangy sauce. Shhh…this meal only takes 30 minutes from start to finish, but let’s leave your guests thinking that you went the distance to make this fancy feast! Serve with brown rice or favorite whole grain for a complete and satisfying dinner.

Pork Tenderloin with Roasted Brussels Sprouts

Ingredients

• 2 teaspoons ground cumin
• 1/2 teaspoon garlic powder
• 1/2 teaspoon dried thyme
• 1/4 teaspoon salt
• 1 (1-pound or 450 grams) pork tenderloin, trimmed
• 2 tablespoons hot or mild mango chutney or apricot preserves (certified gluten-free if necessary)
• 1 tablespoon whole grain mustard (certified gluten-free if necessary)
• 1 tablespoon water
• 2 teaspoons olive oil
• 1 pound (350 grams) small fresh Brussels sprouts, trimmed and halved

Directions

Preheat oven to 400°F. Combine cumin, garlic powder, thyme, and salt in a small bowl; rub 2 teaspoons evenly over pork. Stir chutney, mustard, and water into remaining spice blend; set aside.

Heat 1 teaspoon oil in a large 12-inch cast iron or other ovenproof skillet over medium heat. Add pork tenderloin; cook 2 minutes on each side or until browned. Toss Brussels sprouts in remaining 1 teaspoon olive oil and add to pan.

Bake 15 to 20 minutes or until a meat thermometer inserted into thickest portion registers 145°F (slightly pink). Remove from oven; let stand 5 minutes. Slice pork and return to skillet; drizzle with reserved chutney-mustard sauce and serve.

Note: If pork is done before sprouts are tender (especially if large), transfer pork to a cutting board and cover with foil. Roast sprouts 5 additional minutes or until tender.

Nutrition Information

Serves: 4 |  Serving Size: 3 ounces pork + 3 ounces Brussels sprouts + 1 tablespoon sauce

Per serving: Calories: 215; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 74mg; Sodium: 312mg; Carbohydrate: 14g; Dietary Fiber: 5g; Sugar: 5g; Protein: 28g

Nutrition Bonus: Potassium: 465mg; Iron: 14%; Vitamin A: 19%; Vitamin C: 165%; Calcium: 6% 

The post Pork Tenderloin with Roasted Brussels Sprouts appeared first on Hello Healthy.

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

Is Stevia Safe?

Pick up any health magazine, and you’ll likely see an article about sugar in one form or another. From glucose and evaporated cane juice to pure maple syrup and honey, good ol’ added sugar goes by lots of fancy names these days! One of the newer players in the sugar game is stevia, a zero-calorie “natural” sweetener. There’s no debating that stevia has stolen the spotlight from its artificial cousins, Splenda (sucralose) and Sweet’N Low (saccharin). It may taste like sugar, but is it more natural? Better yet, is it healthier? The answer may surprise you.

What is stevia?

Stevia is a small shrub in the chrysanthemum family native to Paraguay and Brazil. It has been around since ancient times, used primarily as a low-calorie sweetener but also for medicinal purposes, such as increasing glucose tolerance (think: your tissues’ ability to absorb glucose, a sugar, from the bloodstream and use it for energy). It is nearly 200 times sweeter than table sugar, won’t raise your blood sugar, is widely available and doesn’t leave much of an aftertaste. Score! You may have seen stevia on store shelves under brand names like Truvia and Pure Via.

Is it natural? Is it healthy?

Yes and yes — but stevia and Truvia (or Pure Via) are not the same thing. Let’s break it down.

The stevia plant has two sweet compounds, stevioside and Rebaudioside A (Reb A or rebiana). While studies show that the former may help reduce blood sugar and blood pressure, there is limited evidence to date on the health benefits of Reb A. The patented refining process used to create highly purified Reb A involves extracting, isolating and combining Reb A with “natural flavors” and other sugar alcohols to create the powder you put in your coffee. In short, there is some serious processing from plant to packet!

Is it safe?

Likely. Let’s take a look at stevia’s recent history. First, understand that any products marketed as “stevia” are either whole-leaf stevia or extracts other than Reb A — none  of which has been evaluated by the FDA to be used as a sweetener.

The FDA banned stevia in 1991 due to preliminary studies suggesting that it may lead to cancer. This was revoked in 1995 when the FDA ruled it safe to be sold as a food supplement. They then granted GRAS (generally recognized as safe) status to Reb A in 2008 after the makers of Pure Via and Truvia submitted research supporting its safety. Whole-leaf stevia and stevia extracts, however, are still considered dietary supplements.

Final Verdict: Should I Use stevia?

The short answer is yes. It’s a better alternative to artificial sweeteners and may help with glucose tolerance. Nonetheless, use it in moderation. The fact remains that similar to artificial sweeteners, stevia hasn’t been around long enough to conduct long-term studies evaluating its health effects in humans. It’s safe to say that when consumed in reasonable amounts, stevia is a good natural sugar substitute. Consider trying a little bit of the real stuff in moderation like pure maple syrup, raw honey or coconut sugar. Or better yet, sweeten your treats with fruit like ripe bananas and dates!

The post Is Stevia Safe? appeared first on Hello Healthy.

from Hello Healthy http://ift.tt/1pkY6Ln
via

6 Strategies for Staying Fit No Matter What

At the start of the new year, you renewed your gym membership, bought new shoes and resolved to get in shape. But a few months later, those same shoes are collecting dust in the back of your closet, and you’re feeling guilty because you can’t remember the last time you even attempted a plank or a squat. Sound familiar? You’re not alone. Despite starting off the year with a resolve to get fit, so many of us fall out of the habit when other aspects of life take over. But this doesn’t have to be you. Here are practical strategies to stay focused — and motivated — to exercise year-round.

The excuse: “I’m too busy to exercise!”
The strategy: Schedule time for workouts.
Just like you would pencil in a conference call or a doctor’s appointment, carve out a block of time in your schedule that’s dedicated to working out. Pop it in your online calendar, and set reminders so it’s harder to ignore. And if you just can’t find a spare moment in your day to train? Don’t beat yourself up. Shoot for two or three solid workouts a week, which will give you some flexibility for when you’re super-swamped.

The excuse: “I don’t have it in me to push myself today.”
The strategy: Just do something — anything.
Most avid exercisers will tell you any workout is better than no workout at all. Even if you’re tired, stressed or still getting over that cold, opting to sit out a sweat session will only derail your fitness plans for the future. Staying committed to a regular routine — even if it’s just a 20-minute walk with your dog — will keep you in the workout groove. So slip on some workout gear, lace up those sneakers, and get out and do something. Easy efforts count!

The excuse: “I get so bored sometimes.”
The strategy: Mix it up.
We get it: Pounding the pavement for miles at a time or chugging along on the elliptical for an hour aren’t the most exciting activities. Some people have the ability to focus on completing their routine, no matter the workout, while many others need a little more outside stimulation to get it done. If you fall into the latter, find ways to stay entertained while you exercise. Whether it’s listening to season two of “Serial” while you ride the stationary bike or trying out that new Yogalates class at your gym, make your exercise plans more of a variety pack than a strict routine. Remember: Fitness should be fun, not a chore.

The excuse: “It’s frustrating when I don’t see any results.”
The strategy: Ignore the scale (for now).
Exercise shouldn’t be just a means to an end. Sure, you want your hard work to amount to something. But if you obsess over the numbers on the scale, then you’re more apt to be anxious about it — and less inclined to keep it up if you think it’s not working. So skip your daily weigh-in for a while, and focus on how you feel after you exercise. Are you energized? Happier? More productive? Focus first on the less aesthetic effects of your workout routine. The physical results will follow.

The excuse: “I just can’t find the motivation to exercise.”
The strategy: Get social.
No one’s better at kicking your unmotivated self out the door than a dedicated workout buddy. Accountability is everything when it comes to progress. Find a friend (or a training group), and make standing plans to meet up. Or go virtual: From MyFitnessPal to Facebook to Instagram, you can easily make connections with people around the world who will boost you when you’re feeling blah. So put yourself out there and share your goals or your reservations. Something simple as a supportive comment or a “like” may be just the push you need to get that workout done already.

The excuse: “I have too many other commitments.”
The strategy: Put yourself first.
Whether it’s your family, your job or your volunteer work, no doubt you have a pile of priorities that take time and energy away from your fitness plans. But let’s be honest: Your health (and your happiness) should always come first. Striking a balance between exercise and the dozens of other duties you juggle is difficult, but it is doable. Plus, when you’re working out and taking care of yourself, you’ll likely have more energy to dedicate to everyone else.

The post 6 Strategies for Staying Fit No Matter What appeared first on Hello Healthy.

from Hello Healthy http://ift.tt/21sN9bG
via

Apple Pie Breakfast Bowl

Shake up the way you drink smoothies with  Fit Foodie Finds‘ apple pie smoothie bowl. This is a no-fuss, one-blender recipe pumped with fiber from rolled oats. Some delicious topper ideas are chia seeds, toasted pecans, sunflower seeds, and, of course, apple chunks! If sugar is a concern, swap out the non-fat vanilla Greek yogurt for plain.

Apple Pie Breakfast Bowl

Ingredients

• 1 small frozen banana
• 1/2 cup non-fat vanilla Greek yogurt (certified gluten-free if necessary)
• 2/3 cup apple sauce, unsweetened (certified gluten-free if necessary)
• 1/4 cup rolled oats
• 1 teaspoon cinnamon
• 1 teaspoon vanilla extract
• 1/2 cup unsweetened almond milk
• Handful of fresh spinach or kale (optional)

Directions

Place all ingredients in a high-speed blender. Blend until smooth.

Serve with favorite toppings!

Nutrition Information

Serves: 1 |  Serving Size: 1 smoothie bowl

Per serving: Calories: 357; Total Fat: 3g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 3mg; Sodium: 110mg; Carbohydrate: 65g; Dietary Fiber: 6g; Sugar: 37g; Protein: 15g

Nutrition Bonus: Potassium: 226mg; Iron: 11%; Vitamin A: 5%; Vitamin C: 52%; Calcium: 29% 

Lee is the author, recipe creator, and photographer behind the healthy food blog, FitFoodieFinds. She’s based in the Twin Cities where she runs her blog full time, teaches group fitness, and loves anything and everything about the outdoors. Check out her out on Twitter, Facebook, Instagram and Pinterest.

Photo courtesy of Lee Hersh. Recipe originally published on Fit Foodie Finds.

The post Apple Pie Breakfast Bowl appeared first on Hello Healthy.

from Hello Healthy http://ift.tt/1pfH8ht
via

Spaghetti Squash & Chickpea Meatballs

Meatless meatballs that are flavor- and protein-packed plus simple to make? Nutrition Stripped presents her ridiculously good, gluten-free chickpea meatballs! These nuggets are great frozen. You can even reheat as a convenient meatless-protein addition to any meal! Prefer a lower carb meal? Serve these meatballs over a bowl of spaghetti squash “noodles.”

Spaghetti Squash & Chickpea Meatballs

Ingredients

• 1 large spaghetti squash
• 4 tablespoons olive oil, divided
• 4 cloves garlic, minced
• 1/4 cup chopped sweet onion
• 1 large egg, beaten
• 1/2 cup nutritional yeast
• 1/4 cup rolled oats (certified gluten-free if necessary)
• 1/3 cup hemp seeds (or flaxseed)
• 1/2 cup chopped walnuts
• 1/2 cup fresh basil, chopped
• 1/4 cup chopped dry sun-dried tomatoes
• 1/2 teaspoon dried oregano
• Pinch of red pepper flakes, to taste
• 1/2 teaspoon sea salt, to taste
• Freshly ground black pepper, to taste
• 1 (15-ounce) can chickpeas, drained, rinsed and dried (certified gluten-free if necessary)
• Marinara sauce and fresh basil leaves (optional garnish)

Directions

Preheat the oven to 350°F. Using a sharp knife, poke holes all around the entire spaghetti squash. Place the squash directly on the rack of your preheated oven and cook for 45 minutes or until a knife easily goes through the skin. Take out of the oven and slice the squash in half, longways, be careful it’s hot! Scoop the seeds and center out, discard or roast the seeds as an option. Using a fork, gently scrape the sides of the squash until all the flesh is in ribbons. Set aside.

In a medium heated skillet, add 1 tablespoon olive oil and onion. Sauté for 2-4 minutes until they start to soften; add minced garlic with a pinch of sea salt and black pepper. Continue to cook for about 5 minutes until fragrant.

In a food processor or blender, combine the sautéed onions and garlic with nutritional yeast, oats, hemp seeds, chopped walnuts, basil, sun dried tomatoes, oregano, sea salt, black pepper, red pepper flakes, remaining olive oil (2 tablespoons), and chickpeas. Pulse together until the mixture comes.

Pour this mixture out into a large mixing bowl. Adjust seasonings to taste before you start rolling these into about 1 tablespoon balls. Use a little olive oil or water to coat your hands to prevent the chickpea meatballs from sticking, repeat until all of the batter are in balls.

Using the same skillet you sautéed onions in, add in 1 tablespoon olive oil just to cover the bottom of the pan, add chickpea meatballs to cover the bottom and cook on medium until the outside is golden brown, about 5 minutes each side. Be gentle when flipping over each chickpea meatball so it doesn’t lose form. Use a baking sheet with parchment and paper towels to drain any excess oil

To serve: Spoon out spaghetti squash noodles and chickpea meatballs evenly onto 4 plates. If desired, top with your favorite heated marinara sauce and fresh torn basil.

Nutrition Information

Serves: 4 |  Serving Size: 4 meatballs + 1/4 spaghetti squash noodles

Per serving: Calories: 461; Total Fat: 26g; Saturated Fat: 3g; Monounsaturated Fat: 11g; Cholesterol: 47mg; Sodium: 470mg; Carbohydrate: 50g; Dietary Fiber: 15g; Sugar: 10g; Protein: 16g

Nutrition Bonus: Potassium: 424mg; Iron: 24%; Vitamin A: 14%; Vitamin C: 25%; Calcium: 13% 

McKel is a registered dietitian, wellness coach and blogger of Nutrition Stripped, where she offers her nutrition services and shares nourishing recipes. Nutrition Stripped is a plant-based whole foods blog focusing on making healthy eating deliciously simple. If you like this recipe, you may enjoy these whole food recipes from Nutrition Stripped as well. Connect with McKel on Facebook, Instagram and Pinterest.

Photo courtesy of McKel Hill. Original recipe published on Nutrition Stripped.

The post Spaghetti Squash & Chickpea Meatballs appeared first on Hello Healthy.

from Hello Healthy http://ift.tt/1RtkZp9
via

How to Modify Mountain Climbers

If you’re a fan of two-for-one deals, then mountain climbers are a great move to incorporate into your routine. This plank variation boosts strength in your legs and core and works your cardiovascular system — the faster you move your legs, the higher your heart rate will climb.

But, it’s a challenging move to master. You need enough upper-body strength to hold your entire body in a plank position, and you need the coordination to move your legs quickly. Have no fear. Our tutorial will show you how to complete this move with a few modifications.

You can safely modify mountain climbers with the following adjustments:

1. Elevate your upper body and hands.
2. Tap your toes to provide more stability as you pull your opposite knee under your body.
3. Maintain a slow tempo until you feel comfortable increasing the pace.

As you become more comfortable with this exercise, you can progress your tempo or bring your hands to the floor.

Before you start any exercise program, make sure you consult with a physician.

The post How to Modify Mountain Climbers appeared first on Hello Healthy.

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

8 Ways to Feel Fuller on Less Calories

If you’ve tracked calories for any amount of time, you’ve noticed how quickly they can add up. Logging your go-to Starbucks drink or a night out on the town at your favorite restaurant can be downright shocking. That’s part of the beauty of calorie counting: You become aware of your choices and can make informed decisions about when, what and how much to eat. But, it can sometimes feel discouraging seeing those numbers add up so quickly.

Feeling full and satisfied even while losing pounds is essential for long-term success with weight loss and eventually weight maintenance. Here are some tricks to feeling fuller while trying to stay within your calorie goals:

1. Choose fat, fiber and protein. When sitting down to a meal or snack, make sure your choices have plenty of fiber to help you feel full. Also, choose foods that contain fat and protein because those macronutrients help you feel full and satisfied for longer periods of time.

2. Pick foods that add bulk without adding too many calories.
Focus on foods that are high in volume (think: fiber and water) but low in calories, such as fruits and vegetables. As mentioned above, fiber in foods helps to slow down absorption, making fullness last longer.

3. Put everything you plan to eat on one plate.
Seeing a plate full of food (half full of vegetables, a quarter with a starch and another quarter with a protein) helps your brain register that you’ve eaten adequate amounts.

4. Slow down. Most of us eat too quickly and don’t take time to enjoy our meals or snacks. To get the most enjoyment from your food and to help you remember to take it slow, try these tricks: Use smaller utensils, chew your food more or add spiciness to your meals.

5. Take a 15- to 20-minute break before getting seconds. Notice the feeling you get when you are satisfied but not uncomfortable. Stop there, pause and allow yourself to eat more in a few minutes if needed. Most of the time, you’ll notice the desire to eat dissipates as you allow yourself to take a break.

6. Ditch the distractions. Eating while distracted has been shown in a recent meta-analysis to lead to overeating. The same study also showed that paying attention to your meal is linked to eating less later on. By ditching the distractions (think: eating at your desk, in front of the TV, in your car, etc.), it can be far easier to pay attention, be mindful and recognize when it’s time to put the fork down.

7. Stay hydrated. Sip on water before, during and after meals. This can help you be more in tune with fullness and can help your overall health as well. Proper hydration is important for enabling your body to function at its best.

8. Listen to your body. Pay attention to when it’s time to stop. Taking a moment to tune in to the present moment and honor your body’s fullness cues is a powerful way to feel fuller with less food. Different people experience fullness cues differently, but here are a few common indicators of fullness: food stops tasting as good as it did at first, taking a deep breath midmeal, setting your fork down or feeling satisfied and content.

Counting calories can be a great way to gain powerful insight into your routine behaviors and to be accountable for your eating choices. It’s important to find ways to feel full and satisfied even when trying to reduce overall calories. These are some ideas to get you started (or to keep you going!). We’d love to hear your ideas below in the comments.

The post 8 Ways to Feel Fuller on Less Calories appeared first on Hello Healthy.

from Hello Healthy http://ift.tt/1R4RYgG
via

Slow Cooker Garlic Chicken

Cooking Light‘s pan-fried garlic chicken is slow-cooked to perfection in wine, cognac, and thyme. Don’t let those slow-cooked, creamy cloves of garlic go to waste — spread it on chunks of crusty French baguette or mix into brown rice and soak up the fabulous sauce as you enjoy every morsel of this super-tender chicken. Cut down on time by substituting the whole chicken for 3 pounds of precut chicken pieces, and using pre-peeled garlic cloves.

Slow Cooker Garlic Chicken

Ingredients

• 1/2 cup fat-free, low-sodium chicken broth (certified gluten-free if necessary)
• 3 tablespoons dry white wine
• 2 tablespoons cognac
• 1 (3 1/3-pound) whole chicken, skinned and cut into 8 pieces
• 1 1/2 teaspoons extra-virgin olive oil
• 1 1/2 teaspoons butter
• 1/4 teaspoon salt
• 1/8 teaspoon freshly ground black pepper
• 40 garlic cloves, peeled (about 4 whole heads)
• 2 teaspoons fresh thyme leaves
• 4 teaspoons chopped fresh parsley (optional)

Directions

Combine first 3 ingredients in a small bowl.

Discard giblets and neck from chicken. Rinse chicken and pat dry. Heat oil and butter in a 12-inch nonstick skillet over medium-high heat until butter melts. Sprinkle chicken pieces evenly with salt and pepper. Add chicken pieces to pan; cook 2 1/2 minutes on each side or until golden. Remove chicken from pan; place in a 4-quart electric slow cooker.

Reduce heat to medium. Add garlic to drippings in pan; sauté 1 minute or until garlic begins to brown. Stir in broth mixture, scraping pan to loosen browned bits. Boil 2 minutes or until sauce is reduced to about 1 cup. Pour sauce over chicken; sprinkle with thyme. Cover and cook on LOW for 4 hours or until chicken is done. Serve sauce and garlic with chicken. Garnish with chopped parsley, if desired.

Nutrition Information

Serves: 5 |  Serving Size: 4 ounces chicken + 3 tablespoons sauce + 8 garlic cloves

Per serving: Calories: 265; Total Fat: 10g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 80mg; Sodium: 264mg; Carbohydrate: 12g; Dietary Fiber: 1g; Sugar: 1g; Protein: 30g

Nutrition Bonus: Potassium: 485mg; Iron: 9%; Vitamin A: 1%; Vitamin C: 12%; Calcium: 4% 

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.

The post Slow Cooker Garlic Chicken appeared first on Hello Healthy.

from Hello Healthy http://ift.tt/20XleeG
via

6 Things Your Health Data Says About You

One of the most headline-grabbing topics of the last few years has been the global obesity epidemic. The importance of exercising more and eating better has been emphasized time and again by experts in hopes of improving health across the board. It is no wonder that fitness trackers have seen such a surge in popularity. These devices educate and empower individuals to take action to improve their health.

While there are no silver bullets or magic pills, fitness trackers can assist in increasing health outcomes related to things like weight and sleep. Users can employ these tools to track rest, nutrition, exercise and everyday activity. The problem: these various constructs don’t mean a lot when they stand alone. For instance, maybe you logged three miles of running today, but you also ate a large pizza and got only three hours of sleep. Despite having exercised, your bigger picture is not one of perfect health.

Under Armour’s new HealthBoxTM solves that problem with a fully integrated system of devices that communicate with one another. A smart scale, fitness band and heart-rate monitor work in conjunction to provide that big picture. Even still, understanding what the health data actually mean can be confusing. But, when you effectively interpret the numbers and information these devices offer, you have a better chance at figuring out a plan of attack when it comes to improving your overall health.

---

LEARN MORE ABOUT HEALTHBOX: Your Connected Fitness System

---

Whether you’re looking to lose weight, boost fitness or simply feel better in your everyday life, these are the six measures you should study to help facilitate improved health:

1. Weight

Weight is largely influenced by what you eat, as well as how much you exercise. With that said, factors like height and gender also matter when considering whether you are at a healthy weight. Most of us have some sense as to what an appropriate weight is based on our size, but this number can be confusing when you consider that the number on the scale doesn’t differentiate between fat and lean body mass like muscles, tendons, ligaments and bones. Even still, weight is a good number to monitor and track progress over time.

---

MORE INFO: Why You Should Track Weight

---

2. Fat Mass

Determining your fat mass is important because it helps add context to the amount you weigh. Fat takes up four times the amount of space that muscle tissue occupies, so you could conceivably stay at the same weight but get smaller as you lose fat and gain muscle. Conversely, dramatic weight loss not accompanied by muscle gain can leave something to be desired in terms of your overall health. Muscle can help increase your metabolism, so swapping fat for muscle — even if the number of the scale remains steady — will make you healthier. By figuring out your body-fat percentage, you get a more complete image of your body composition. This will help you better analyze weight gain or loss.

3. BMI

The body mass index measurement takes into account your weight in relation to your height. To calculate your BMI, plug your current weight and height into a calculator so you can determine whether you fall into a healthy weight range. In general, a higher BMI often indicates higher body fat, which has been linked to a wide range of negative health outcomes and chronic diseases. A BMI of under 18.5 means you’re underweight, 18.5–24.9 puts you in the normal range, 25–29.9 means you’re overweight, 30 is considered obese and 40 is morbidly obese. Similar to your overall weight, BMI doesn’t differentiate between fat and lean tissue, so while these numbers are important, they are just one piece of the puzzle.

4. Steps

The number of steps you take each day affects how many calories you burn as well as your overall weight and wellness. You often hear the 10,000 steps-per day goal, but it turns out that’s not based on much. While 10,000 steps a day — the equivalent of about five miles — works for many, there is no one-size-fits-all metric when it comes to exercise. If you’re starting to measure your steps at a point when you’re pretty sedentary, the goal should simply be to increase your step count from your baseline. If you’re looking to get into shape, 10,000 steps may be too low of a goal to prompt big fitness gains.

---

MORE INFO: Why You Should Track Steps

---

5. Sleep

There’s no question that the quality and amount of sleep you get influences everything from activity to nutrition. According to the National Sleep Foundation, the number of hours of sleep you should get each night depends on your age. For most adults 26–54 years old, somewhere between 7–9 hours is ideal. If you discover you’re getting less than this, it could have a negative effect on weight loss and fitness goals, as well as quality of life.

---

MORE INFO: Why You Should Track Sleep

---

6. Heart Rate

Heart rate is helpful to monitor during exercise because it helps you get a sense of how intensely you’re working out. Once you figure out your resting heart rate and what numbers put you into different heart-rate training zones, you will have a better sense of how hard you are actually working during exercise sessions. This is important because the intensity at which you work out has a direct effect on performance, fitness and calories burned. What’s more, if you track these numbers over time, you will find that, as you gain fitness, your resting heart rate actually drops because it doesn’t have to beat as hard to move oxygen and nutrients around.

The post 6 Things Your Health Data Says About You appeared first on Hello Healthy.

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

UA 411: Has Technology Really Improved Our Health?

Under Armour believes in making all athletes better. That’s why we’ve assembled experts in the four key areas that affect HOW YOU FEEL: Sleep, Fitness, Activity and Nutrition.

Meet the experts, and ask them anything. Twice a month, they will answer your questions with one complete point of view.*

*Not intended as medical advice.

---

Today’s topic: HAS TECHNOLOGY REALLY IMPROVED OUR HEALTH?

---

Dr. Alan Schwartz, MD: Johns Hopkins Sleep Disorders Center

Technology has helped make the subjective parts of our life more measureable. With sleep, it’s always been difficult to be objective because we are unconscious. Even when we’re in that twilight zone, when you don’t even know if you are asleep or awake, we could be in light or deep sleep, or sleeping fitfully somewhere between sleep and wakefulness. But new technologies are making it easier for us to define a good night’s sleep, which will ultimately help us figure out how to get better and more consistent rest.

Learn more about Dr. Schwartz.

Paul Winsper: Elite Performance Trainer, Fitness Expert

Let’s be clear, we are the ones who improve our health. Technology allows us to make smarter decisions about how to improve it, but we still have to put in the work. We’ve been collecting data on our performance for a while. Heart-rate monitors pioneered the relationship between tech and sport 20 years ago, and new devices can measure breathing, steps, sweat and nutrition – but measuring isn’t enough. What technology has done is let us see trends, so we can change our behavior toward improvement. For example, we have learned that the quality of sleep that a pro football player gets on Thursday night is one of the biggest factors of how they will perform on Sunday. But getting that sleep is still up to individual.

Learn more about Paul.

Liz Arch: Yoga Teacher, Martial Artist, Wellness Expert

Technology is a double-edged sword. On one hand, we’re wreaking havoc on our health by spending more time hunched over computer, smartphone and television screens. On the other hand, those screens have made health and wellness more accessible and easier to integrate into our busy lives. Classes can be streamed from anywhere in the world with advice from top experts in the industry, and they let us connect with an instant tribe of people who hold us accountable to achieving our goals.

Learn more about Liz.

Trinh Le: Registered Dietitian, Nutritionist

Today’s technology gives us access to huge banks of data with the swipe of a finger. Two decades ago, if you wanted to track your food, you did so with pen and paper. Then, you’d consult a massive food encyclopedia to tally up calories and macronutrients. Now, with savvy smartphone apps like MyFitnessPal and UA Record, it’s easier and faster for you to track health information. In fact, 88% of people who log meals for seven days are successful in losing weight.

Learn more about Trinh.

---

ASK THE EXPERTS

What do you want to know? Our experts take questions from our readers to inspire each blog post. Submit your questions below and @MyFitnessPal with #UA411 to get the insight on holistic health.

---

MEET THE EXPERTS

• Dr. Alan Schwartz, MD / Sleep
• Paul Winsper / Fitness
• Liz Arch / Activity
• Trinh Le / Nutrition

---

All individuals featured in UA 411 have been paid or received other compensation from Under Armour, Inc.

The post UA 411: Has Technology Really Improved Our Health? appeared first on Hello Healthy.

from Hello Healthy http://ift.tt/24pJhaE
via

A Beginner’s Guide to Carbs

Ever since the introduction of carb-cutting diets some 20 years ago, carbohydrates have been a source of nutritional controversy, particularly among those trying to lose weight. The science to support low-carb diets has been conflicting at best—but this isn’t surprising since we all know that nutrition needs are highly individual, particularly where weight loss is concerned.

Because individual carbohydrate needs aren’t one-size-fits-all, we’ve put together an informational guide to help you personally optimize your carbohydrate consumption and choose healthier carb options—whether you’re trying to lose weight or train for your first half-marathon (or anything in between).

Carbohydrates are found in almost all foods, and they provide 4 calories for every gram. As you can imagine, not all carbohydrates are created equal. Different types of carbohydrates will affect your body (and blood sugar) differently.

Carbohydrate-containing foods generally have a combination of two types of carbohydrates: simple and complex.

• Simple carbohydrates: They’re also known as “sugar.” This carbohydrate is made of one sugar or two sugar building blocks connected in a chain. The building blocks can be glucose, fructose and galactose. Because the chains are short, they’re easy to break down, which is why they taste sweet when they hit your tongue. Foods high in simple carbohydrates include sweeteners (table sugar, syrup, honey), candies, jellies and jams, fruits, beans and refined flour.
• Complex carbohydrates: Complex carbs can be either “starch” or “fiber.” This carbohydrate is made of three or more sugars connected in a chain. They use the same sugar building blocks as simple carbs, but the chains are longer and take more time to break down, which is why they don’t taste as sweet. Foods high in complex carbohydrates include bread, rice, pasta, beans, whole grains and vegetables.

For even more on carbohydrates, check out this Nutrition 101 post.

Just looking at a nutrition label, you’ll see “dietary fiber” and “sugar” listed under “total carbohydrates,” but do you ever wonder why the grams never add up? “Total carbohydrate” includes all the types of carbohydrates: sugar, fiber and starch. Sugar and fiber get a starring role on the nutrition label because we care about them. However, starch doesn’t, so if you want to figure out how much starch a food contains, you have to do some math. Here’s the formula in case you’re interested:

total starch (grams) = total carbohydrate (g) – dietary fiber (g) – sugar (g)

Carbohydrates are essential to life, and they’re found in almost all foods. To perform basic functions, our bodies need carbs, particularly glucose since it’s the preferred fuel for tissues and organs. In fact, glucose is the only source of fuel for our red blood cells. Without enough carbohydrates, the body will break down hard-earned protein from muscles and organs to create usable glucose for these tissues and organs.

The Recommended Dietary Allowance (RDA) for carbohydrates is 130 grams per day. This is the minimum amount required to fuel an adult’s brain, red blood cells and central nervous system optimally. What happens when you eat too few carbs? Without enough carbohydrates to maintain your blood sugar in a happy range, the body starts breaking down protein (which it can turn into glucose) to bring blood sugar back to normal. This is terrible news—you lose some of your lean muscle during this process!

Of course we’re expected to eat more than the RDA of 130 grams carbohydrates per day: According to the Dietary Guidelines for Americans, carbohydrates should make up 45 to 65% of total calories in our diet—this is a good range for the average person. But, our bodies are adaptable so there’s no one-size-fit-all guidance for the absolute amount of carbs you should consume.

The 45-65% carbohydrate range is such a big one, and it may be difficult to pinpoint the right percentage. If you do not manually adjust your macronutrient goals, MyFitnessPal allots 50% of your calories to carbohydrates, but we encourage you to change these goals based on what your personal needs are. If you’re not sure what percentage might be most appropriate, read more about how to optimize your macronutrient ranges, or follow this general rule of thumb:

To determine your carbohydrate needs in grams:

• Step 1: Decide what percentage of carbohydrates you need. Choose a 45%, 50%, 60% or 65% carbohydrate diet. Convert this number to a decimal (for example, 50% is 0.5).
• Step 2: Multiply your “Total Calorie Goal” by the decimal value. This gives you the number of calories from carbohydrates.
• Step 3: Take the number of calories from carbohydrates and divide by 4 to get the grams of carbohydrate.

Does this match your carbohydrate goal in the app?

Eating a higher-carbohydrate diet is beneficial to performance for daily exercise in moderate to vigorous aerobic activity (think running, swimming, biking). Why? Because the more carbs you eat, the more glucose you allow your body to store in the form of muscle glycogen. The more glycogen you store, the more fuel you have available for your next bout of exercise.

For optimal athletic performance, it’s the absolute amount of carbohydrate (in grams) you eat that matters, not the percentage of total calories that comes from carbs. If it’s something you’re interested in, use this general guideline to calculate the recommended grams of carbs you should eat daily to enhance athletic performance. Use these calculations to change your carbohydrate goal in the MyFitnessPal app.

 

Type of Activity	Recommended Carbohydrate
Very light training program	3-5 grams/kg
Moderate-intensity training programs, 60 min/day	5-7 grams/kg
Moderate- to high-intensity endurance exercise, 1-3 hours/day	6-10 grams/kg
Moderate- to high-intensity exercise, 4-5 hours/day	8-12 grams/kg

Source:  C.A. Rosenbloom, E.J. Coleman (Eds.) Sports Nutrition A Practice Manual for Professionals. 5th edition. Academy of Nutrition and Dietetics, Chicago, IL; 2012.

If you’re a runner, you can learn more about “carbohydrate loading” and how to adjust carbohydrate goals for running.

A traditional “low-carb” diet has 40% or less calories coming from carbohydrates, and there’s no denying that many have lost weight and kept it off successfully with this lifestyle. It’s popular for a reason, but it certainly is not the only way to lose weight—and it may not be for everyone. Eating a low-carb diet (especially a restrictive one) affects your blood sugar levels, which can adversely affect how you feel. It may also be tough to maintain over time. Carbohydrate cravings are common at the beginning of a low-carb diet because your blood sugar may dip lower than the level your body is accustomed. You can experience unfavorable side effects as your body adjusts to this new state. The low down on low blood sugar: we all experience it differently and to different degrees. The signs and symptoms are general enough that they could be caused by issues other than low blood sugar. They range from being mildly to downright uncomfortable and include shakiness, nervousness or anxiety, chills, irritability, lightheadedness, headaches, hunger, nausea, fatigue, blurred vision, lack of coordination and more. Depending on your individual reaction to eating low carb, you may have none to many of the signs and symptoms described.If you choose to experiment with a lower-carb lifestyle, here are six tips to make the transition both more manageable and sustainable:

1. Deal with blood sugar lows. It may be tough to tell your reaction to low blood sugar since it varies from person to person. When starting a low-carb diet, be on the lookout for the signs and symptoms of low blood sugar (see above). If you experience them, eat a small serving of a carbohydrate-rich snack such as a piece of fruit, some crackers or a slice of bread.
2. Ease in to a lower-carb lifestyle using the MyFitnessPal app as a tool. Use the app to track your food for at least a week so you have a good understanding of how many grams of carbohydrates you consume daily. Then, slowly step down your carbohydrate intake goal by 5-10% (or about 30-50 grams daily) each week until you reach your desired goal. Remember to increase your fat and protein goals in order to offset the carbohydrates you’re reducing from your diet.
3. Choose balanced, nutrient-dense foods. Make those carbs count by choosing high-quality carbohydrate foods—like whole grains, fruits and vegetables—that are packed with fiber, vitamins and minerals. Choose high-quality proteins like eggs, legumes, chicken, tofu and lean cuts of beef and pork. Opt for healthy fats from foods that contain monounsaturated and polyunsaturated fats, such as fish, nuts, avocados and olive oil.
4. Stay hydrated by drinking more fluids. If you’re slashing carbs, you’ll most likely eat (and digest) more protein. For your body to break down and use protein optimally, it’s going to need plenty of water. To help you stay hydrated, here are 25 life hacks for drinking more water.
5. Be wary of rapid weight loss. If you shed more than 2 pounds per week on your diet, be careful. You’re likely losing more water weight and lean muscle than fat. Up your calories to lose weight at a slow but fat-busting pace.
6. Gauge your happiness, and know when to add back the bread. Be honest with yourself: Are you happy eating low-carb foods? Do you feel good? Our bodies can adapt to eating varying amounts of carbohydrates, but for some, the carbohydrate cravings and blood sugar side effects can be constant struggles. If you feel like your diet is a little too low in carbohydrates, don’t be afraid to add some back. Aggressively cutting carbs isn’t the only way to lose weight, and certainly isn’t for everyone. Keep this in mind because you’re more likely to stick to your goals, lose weight and keep it off if you feel good and are happy with what goes into your body.

Whether you’re a healthy individual looking to lose or maintain weight, or optimize athletic performance, here are three rules of thumb to help you choose healthy carbohydrate foods. One caveat: If you’re a highly athletic person whose desire is to optimize performance, not all of these carb rules will apply to you. Read this instead.

1. Choose whole food sources of complex carbs like vegetables, beans, nuts and seeds. One-hundred percent whole-grain breads, pasta and brown rice should also be included in this rule. These foods are a source of fiber, vitamins, minerals and protein.
2. Eat less complex carbs from refined sources like white rice, white bread and traditional pasta. These foods are more processed, and have healthy nutrients stripped from them—namely fiber.
3. Enjoy simple carbohydrates in moderation. Most sources of simple carbohydrates are considered “empty calories” because they’re high in calories but contain low to no micronutrients. They’re a likely culprit when it comes to spiking blood sugar. You can consider fruit and milk an exception to this rule because both contain beneficial vitamins and minerals.

The post A Beginner’s Guide to Carbs appeared first on Hello Healthy.

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

Citrus Kale Salad

The secret to creating a tender kale salad out of those sturdy, tough leaves is literally at your fingertips! Get up close and personal by using your hands to “massage” the leaves until they darken. Our zesty kale salad uses sweet orange juice and a touch of vinegar to brighten the kale and relax it even further. For a complete meal, enjoy the salad with a serving of fish or chicken.

Citrus Kale Salad

Ingredients

For the orange vinaigrette dressing

• 1/2 teaspoon orange zest
• 1/2 cup (125 grams) fresh orange juice
• 2 tablespoons red wine vinegar
• 2 tablespoon extra virgin olive oil
• 1/8 teaspoon salt
• 1/8 teaspoon coarsely ground black pepper

For the kale salad

• 8 packed cups (7 ounces or 535 grams) chopped kale, stems removed
• 2 cups (140 grams) shredded purple cabbage
• 2 medium (280 grams) oranges, peeled and cut into segments
• 1/4 cup (25 grams) toasted walnuts
• 1/4 cup (1 ounce or 30 grams) crumbled feta cheese
• 1/3 cup (60 grams) pomegranate seeds (optional)

Directions

Prepare the orange vinaigrette by whisking together orange zest, juice, vinegar, olive oil, salt and pepper in a small bowl. Set aside. (NOTE: This will make 3/4 cup of dressing.)

In a large salad bowl, add the kale and pour vinaigrette over it. Use your hands to massage the kale and vinaigrette together until the kale is completely coated and tender. Stir in cabbage, oranges, walnuts and pomegranate seeds. Sprinkle with feta.

Nutrition Information

Serves: 4 |  Serving Size: 2 cups + 3 tablespoons dressing + 1 tablespoon feta cheese

Per serving: Calories: 237; Total Fat: 15g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 6mg; Sodium: 125mg; Carbohydrate: 18g; Dietary Fiber: 5g; Sugar: 11g; Protein: 7g

Nutrition Bonus: Potassium: 557mg; Iron: 6%; Vitamin A: 157%; Vitamin C: 214%; Calcium: 14% 

The post Citrus Kale Salad appeared first on Hello Healthy.

from Hello Healthy http://ift.tt/21rg5xy
via

No Pain, No Gain: Is Pain Necessary for Results?

When you hear “pain” and “exercise” in the same sentence, you probably think one of two things: “Heck, no!” or “Bring it on!” What comes to my mind? A bodybuilder grunting while heaving plates that are way too heavy or a runner wheezing on a treadmill set way out of their comfort zone. To be quite honest, I cringe when I hear that pain is required for exercise to be effective. Why in the world would I want to inflict pain on myself, especially when I enjoy exercise? Maybe you can relate.

This is an important topic for us to tackle because there are a lot of mixed messages about what it takes to see results from exercise. What really are the facts regarding exercise intensity?

“Good” Pain versus “Bad” Pain
While some level of discomfort can indicate exercise intensity, pain doesn’t always mean gain, and here’s why. Let me start by clarifying a very important difference between “good” and “bad” exercise pain.

“Good” pain is the slight muscle soreness in areas that you targeted during your previous workout. This discomfort likely means that your body is being challenged. This is a very positive feeling because exercise shouldn’t really be comfortable if you expect results. For exercise to be impactful — that is, to create a healthier heart and improve body composition — it should be challenging.

On the other hand, “bad” pain means that you’re hurting your body instead of helping it. Examples of bad pain include a pulled muscle, achy joints or pain that increases over time. Check out The Difference Between “Good” and “Bad” Pain During Exercise to learn more. As a beginner to exercise, it may be hard to tell the difference, so go see a doctor if you regularly experience significant pain while exercising.

What It Takes to Challenge and Change the Body

The Centers for Disease Control and Prevention recommends the following quantity and quality of exercise each week:

• 150 minutes of moderate-intensity aerobic exercise and at least 2 days of strength training per week or
• 75 minutes of vigorous-intensity aerobic exercise and at least 2 days of strength training per week or
• An equivalent mix of moderate- and vigorous-intensity exercise and 2 days of strength training per week.

You may be sweating just looking at this list. If you run a tight schedule, you understand how hard it is to juggle time for family, chores, sleep and exercise. Rest assured. Research has found that doing three 10-minute bouts of exercise confers the same benefits as doing one 30-minute session. Be an opportunist with your time, and actively look for small bouts of free time during the day where you can sneak in exercise (e.g. walking your dog, taking a walking meeting, parking really far from the grocery store).

If you’re more time-crunched and can’t sneak in daily exercise, then the quality, or intensity, of your exercise is even more important. Make every minute that you do have to exercise count, and work to reach the moderate- to vigorous-intensity level for the minimum recommended time.

One efficient method for achieving results is through interval training, sometimes referred to as high-intensity interval training. HIIT is characterized by short bouts of vigorous-intensity movements (10 seconds to a couple of minutes) followed by a lower-intensity exercise or rest period. Research has shown that interval training may be more effective at improving cardiovascular fitness and reducing body fat than sustained exercise at a moderate intensity. Therefore, if you are short on time, a quick interval workout could be the best use of your time to really push your body and get the max benefits. Try a treadmill interval workout doing 1 minute of higher speed followed by a 30-second walk. If you are weight training, work hard during your sets, increasing your heart rate. Then, take only 30-second breaks between sets.

How to Figure Out Exercise Intensity

Because everyone is at a different fitness level, an intensity that is hard for you (think: a 5- minute mile pace) may not be for someone else. Instead, use these three simple techniques to gauge your exercise intensity. These tests apply to both cardiovascular and strength training:

1. Heart-Rate Monitoring: By monitoring your number of heartbeats per minute and keeping it within certain ranges, you can easily assess and manipulate your exercise intensity. Wearable heart-rate monitors make this process so easy. Moderate exercise intensity is achieved when your heart rate reaches 64-76% of your max heart rate and vigorous intensity is achieved at 77-95% of your max heart rate. Most wearable devices will figure out these ranges for you when you enter your gender, age, weight and height. For more on how to determine your heart-rate ranges manually, visit the CDC website.

2. Perceived Exertion: This is a test you can do on yourself based on a rating scale of your perceived exertion (aka effort). This is a subjective scale, so it takes a little practice to find your sweet spot in moderate and vigorous intensity. To do this, ask yourself how long you can continue at an intensity. At very light and light intensities, you should be able to continue the activity for a long time and have no problem breathing or talking (think: a leisurely walk). With moderate intensity, you should be able to sustain the activity for a couple of hours if needed and still be able to hold a conversation (think: a brisk walk, gardening, cycling at less than 10 mph). Vigorous activity should challenge your ability to hold a conversation and significantly increase your rate of breathing. You shouldn’t be able to sustain vigorous activity for the same amount of time as moderate intensity (think: running, hiking, swimming, high-intensity strength training). Near-maximal intensity exercise is a very short burst of exertion that usually doesn’t last more than a minute (think: sprinting, one-rep max in weightlifting).

Exercise Intensity	Scale Rating
Very light	<9
Light intensity	9-11
Moderate intensity	12-13
Vigorous intensity	14-17
Near-maximal intensity	>18

3. Talk Test: The simplest of tests you can use to measure intensity is to see how much you can talk while exercising. During moderate exercise, you should be able to talk but not sing. During vigorous intensity, you should only be able to speak a few phrases before pausing to take a breath.

The answer to our big question here is: No, you don’t have to experience actual pain to benefit from exercise, but you should feel challenged. While any exercise is better than no exercise, you can get so much more from a workout by challenging yourself. The key is to push yourself to exertion, but take the time to notice the signs of “bad” pain so you don’t injure yourself.

The post No Pain, No Gain: Is Pain Necessary for Results? appeared first on Hello Healthy.

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