New! Create Meals, Take Photos and Share It All on MyFitnessPal

We all have foods — and meals — that we eat regularly. Maybe you start every morning with an egg sandwich, coffee and a banana. Or you cook spaghetti and meatballs with garlic bread on Thursday nights. Or your favorite afternoon snack is a peanut butter and pickle sandwich with a glass of milk. (Hey, we’re not judging.) Most of us are creatures of habit, and some foods are just better together.

That’s why we at MyFitnessPal have been working hard to make it much easier — and way more seamless — for you to create, edit and save meals. On top of that, you can finally take photos of your meals and share them in the MyFitnessPal newsfeed.

Let’s nibble on the details…

CREATE CUSTOM MEALS

Logging meals is faster with our new custom meal updates.

When you create a custom meal, you’ll get a complete breakdown of the meal’s calories, carbs, protein, fat and micronutrients. Knowing this information will make it easier for you to identify which meals are helping you reach your daily nutrition goals and which meals are falling short.

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These updates are ideal for meal planners because when you know the nutritional breakdown of a meal you’re planning to eat, you can tailor your other meals around it. This ensures that you stay on track to hit your goals.

If you’re new to meal planning, you’ll find some helpful tips in our Beginner’s Guide to Meal Planning.

EDIT & COPY YOUR MEALS

In addition to creating custom meals, now you can easily copy and edit your meals. Think of anything you’d need to edit — meal names, the items in meals, adding or removing certain foods or adjusting serving sizes or number of servings, for example — and you can do it in a snap.

You can also copy custom meals for easy ingredient swaps. Maybe you’re cooking your favorite chili but you’d like to swap beef for turkey. Simply copy the meal, change the protein ingredient and you’re ready to roll.

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ADD MEAL PHOTOS

They say a picture is worth a thousand words — maybe so, and who doesn’t like a photo? Add photos of your meals to create a visual record of what you’ve eaten and find inspiration for your next meal. Reviewing the photos in your meal library is especially helpful when you’re creating a grocery list or meal plan for the upcoming week.

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SHARE YOUR MEALS

The only thing better than eating a delicious meal? Sharing it with others!

Share your custom meals (photos and all) in the MyFitnessPal newsfeed to help your friends decide what to eat. It goes both ways — you might find that your friends give you ideas about how to make your meals even more nutritious and delicious.

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If you come across a friend’s shared meal in your MyFitnessPal newsfeed you can tap the meal to learn more about its nutrition information and see the items in the meal. You can also save a copy of the meal and add it to your own meal list for later.

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Ready to give these new meal updates a try? To get started, click the meals tab when you’re searching for a food or visit the My Recipes, Meals and Foods tab.

These changes are rolling out slowly so don’t worry if you don’t see all of them in the app yet.

Until next time, happy logging!

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How MyFitnessPal Empowered Me to Beat My Eating Disorder

If you’re one of the millions of people worldwide who use MyFitnessPal, you already know it’s a great tool to help you lose weight, eat right, track your diet, exercise and, overall, lead a healthy lifestyle. It did all these things for me. But it also helped me do something far more profound: It empowered me to defeat my eating disorder.

My story isn’t rare: An estimated 30 million Americans battle or have battled some kind of eating disorder at some point in their lives. The statistics are similar in Europe, and it’s a prevalent trend in all developed nations: Studies show they’re on the rise in Asia, too. But numbers don’t tell the story on an individual level — eating disorders are an extremely personal battle. So in honor of National Eating Disorder Awareness Week, I wanted to share my experience in the hopes that can I inspire anyone who might be going through a similar journey to take a step closer to a happier, more positive life.

My journey to fitness started back when I had just turned 20 and moved away from home. Growing up in the Mediterranean island nation of Cyprus, I was always very skinny and lean, but I never really gave it much thought. I loved dancing, moving and participating in all kinds of sports as well as fitness activities — cycling, hiking, inline skating, juggling, you name it. My diet was always very intuitive: I ate when I was hungry and, most of the time, stopped when I was full.

Moving to the United Kingdom for university was a big life change for me psychologically, socially and physically. I went from being outside every day and being physically active to being in a dorm room in a place where I was really unhappy. That’s when my eating habits started to deteriorate, and I started gaining weight. Up until then, I knew nothing about calories, healthy eating or the importance of exercising. It was just something that always came naturally.

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“Seeing your daily action in data and numbers makes it easier to understand what’s happening in your body.”

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Just like everyone else I know, my weight gain began to have a huge impact on my self-esteem. To assist my weight-loss efforts, I started reading and adopted an “all or nothing” approach where I never allowed myself to have anything that wasn’t healthy or processed in any way. I had very little guidance and was convinced I could do this by myself — after all, how hard could it be?

This quickly turned into an unhealthy obsession with food that I was unable to rid myself of. I became not only preoccupied with my weight loss, but I also was very judgmental of the way other people around me ate — I would give my family a hard time for eating ice cream, cookies or anything I felt was unhealthy. Needless to say, this caused friction and created seriously negative energy with other people when I ate around them. I would think of myself as better or more disciplined than they were, which wasn’t the reality.

It wasn’t long before my poor habits developed into anorexia. I ended up severely underweight, to the point where I stopped menstruating and had to drop out of school in order to recover. Whenever I was able to eat sufficiently, I found myself crossing over to the binge-eating side where I couldn’t control how much or what I ate due to the restrictions I had forced upon myself. I went into a phase where I was very depressed, refused to eat out on social occasions and was tremendously food obsessed. That also brought on an antisocial lifestyle, not to mention the obsession with not eating any unhealthy food.

Two and a half years after severe imbalances and unhappiness, after countless nights of punishing myself for eating something I had eaten that I wasn’t “supposed to eat,” I started working with a nutritionist, who recommended macro counting. I immersed myself in online research in hopes of finding out how it worked and to hear all about what other people who were using it had to say. I instantly saw the potential of macro counting as a way out of my unhealthy eating habits and into a freer way of eating that would help me reach my fitness goals.

For the next few months, I committed myself to learning how to use MyFitnessPal to see if it was something that could help me. I started exploring and learning how to read food labels at all the local supermarkets and buying things that I had never allowed myself to eat. My goal was to get to a point where I felt I could eat all foods with the sense of control and moderation that I had lost sight of completely.

I was shocked when I realized it was working. Whereas eating something as simple as a piece of chocolate previously would have sent me into all kinds of turmoil, it did the opposite: It actually started making me feel more in control and less scared of food around me. Tracking my macros transformed my life, and my relationship with food, with my body and with others around me. It has helped me find the beauty in balance and has allowed me to feel like my journey is something much more enjoyable that doesn’t just involve me restricting myself from things I love or suffering to reach my goals by going overboard.

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READ MORE

> 10 Great #TransformationTuesday Successes on Instagram
> Jesse’s 95-Pound Weight-Loss Journey Started with Prom
> Daniel’s Weight-Loss Secret? 2 Pounds Per Week
> 20 More Non-Scale Victories by MyFitnessPal Users

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I’ve learned how to eat healthy and that it’s possible to incorporate things that I used to think were taboo — processed, fatty or “unhealthy” foods like ice cream, chocolate bars, even some types of cereal — once in awhile, as long as I did it responsibly. I’m now able to participate in food-centric events like Christmas and family gatherings that I used to dread. I no longer feel like an outcast because of my love and commitment to a fit and healthy body.

MyFitnessPal wasn’t the end-all, be-all cure to my problems, but it was a tremendous tool in helping me realize what kinds of changes I had to make. It worked as a guide to help me better understand that different calories have different qualities and not all calories are created equal, while still helping me focus on a healthy diet. A huge part of the transformation is within you: using critical judgment and dealing with your own feelings of self-worth and self-esteem. But complementing that with seeing your daily action in data and numbers makes it easier to understand what’s happening in your body.

For anyone who is going through a similar journey, know that you’re not alone — you’ve got millions of people who are also battling similar fights, and you’ve also got me in your corner. I send love and light to anyone out there who is going through his or her own fitness journey and is scared or worried. It isn’t about making an overnight change nor is it about going to extremes. It’s about making sustainable changes that better our quality of life every day.

Hear from Aria in her own words in the video below…

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Recipe: Baked Parsnip Fries with Curry-Lime Yogurt Dip

Parsnips are carrots’ forgotten beige cousins. These sweet, starchy root veggies are full of fiber, potassium and vitamin C.  Our garlic parsnip fries are topped with Parmesan and a spicy curry lime yogurt dip that will make you forget about fast food.

Baked Garlic Parmesan Parsnip Fries with Spicy Yogurt Dip

Ingredients

• 1 tablespoon canola or olive oil
• 3 cloves garlic, minced
• 2 pounds parsnips, peeled (about 8 medium parsnips)
• 1/2 teaspoon salt
• 1/4 teaspoon coarse black pepper
• 1/4 cup (1 ounce) grated Parmesan cheese
• 1 tablespoon chopped fresh parsley
• 1/2 cup plain low-fat Greek yogurt
• 1 tablespoon fresh lime juice
• 1 teaspoon curry powder
• 1 teaspoon ground cumin

Directions

Preheat oven to 425°F. Line a baking sheet with nonstick foil or parchment; set aside.

Heat oil in a small skillet or saucepan over medium heat. Add garlic, and cook 2–3 minutes. Strain garlic and set aside. Pour oil into a medium bowl.

Cut parsnips into 3 1/2-inch strips about 1/4-inch thick. Add parsnips, salt, and pepper to bowl, tossing to coat. Spread out in a single layer on prepared baking sheet.

Bake 20 minutes, turning once, until golden brown and slightly crisp on the outside and tender on the inside. Remove from baking sheet, and immediately toss with Parmesan cheese, parsley and reserved garlic.

While parsnips bake, stir together yogurt, juice, curry and cumin. Serve immediately, with the parsnips.

Nutrition Information

Serves: 6 |  Serving Size: about 1/3 cup fries and 1 1/2 tablespoons sauce

Per serving: Calories: 132; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 4mg; Sodium: 257mg; Carbohydrate: 17g; Dietary Fiber: 21g; Sugar: 8g; Protein: 5g

Nutrition Bonus: Potassium: 663mg; Iron: 2%; Vitamin A: 8%; Vitamin C: 23%; Calcium: 65% 

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How to Establish a Healthy Evening Routine

We’ve all been there: After a long day at the office, you pick up takeout on the way home, zone out in front of the TV and fall asleep scrolling through your social media feed. It can happen to the best of us, but the lack of a healthy evening routine can be a serious saboteur when it comes to accomplishing your overall wellness goals.

However, getting into a solid groove while juggling work obligations, family time and a social life is often easier said than done. Incorporate these seven easy tweaks into your daily schedule to establish a positive post-work routine — one that will benefit you for the long term.

1. PREPARE MEALS AHEAD OF TIME

After a stressful day at work, the last thing you want to do is spend hours cooking a healthy, nutritionally balanced gourmet meal — which is exactly what drives so many of us to the calorie-laden takeout menu. Rather than give in to temptation, get the best of both worlds by preparing healthy meals ahead of time. A little meal prep on the weekends will mean avoiding those diet derailers and coming home to a healthy, balanced, microwavable meal.

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2. EAT EARLY

Having your meals prepped ahead of time will also help you eat earlier, which is a much healthier alternative to late-night meals. According to the most recent research, it’s best to have the bulk of your daily calories by 3 p.m., and when it comes to your final meal, the earlier you eat, the better. Aim to cut off your calorie intake a few hours before you fall asleep so your body has plenty of time to digest.

3. TAKE YOUR VITAMINS

Taking a multivitamin may seem like take-it-or-leave-it advice, but according to the Environmental Working Group, you’re better off taking it. According to their estimates, almost half of adults aren’t getting enough of vitamins A, C, D and E, calcium and magnesium. To work this health booster into your daily ritual (and nix any nausea that sometimes comes from taking supplements) take your vitamins with your evening meal.

4. SKIP THE NIGHTCAP

As tempting as an after-work cocktail can be, it’s not good for your sleeping habits — that grogginess that comes with a glass of wine is really a false sense of sleepiness. Research shows that alcohol negatively impacts the quality of your sleep, so even if you drift off easier, you won’t get as many restful zzz’s.

5. SCHEDULE SOME ME TIME

If your brain is still buzzing long after you’ve left the office, make time to decompress from the stress of the day. Whether that means listening to a guilty pleasure podcast on your way home, committing to a candlelit yoga class or scheduling regular sunset runs, “me time” is an essential part of a healthy evening groove.

6. DO A DIGITAL DETOX

Aside from the sleep-disrupting stress that accompanies answering emails and scrolling through your newsfeed late into the night, it’s the light from your phone that can really prevent you from getting solid sleep. Your screens — including your TV, phone, tablet and laptop — all emit a frequency of blue light that messes with your body’s melatonin production, which is the chemical responsible for lulling you to sleep. Most experts recommend unplugging an hour before bed, but if you can’t break the habit, at least activate an app or setting on your device that will swap the harsh blue light for a more natural (and bedtime-friendly) reddish hue.

7. GET TO BED

The most important part of your nighttime ritual is actually, you know, getting to bed. Most experts recommend getting seven to eight hours of sleep — a goal that seems nearly impossible to many of us. To work toward it, treat your bedtime with the same level of priority you give your regular workouts. To help keep you accountable, enlist a “bedtime buddy,” who can help you stave off bedtime procrastination the same way your workout buddy makes sure you show up at the gym.

Written by Macaela Mackenzie, a writer based in New York City with a passion for all things active. To see Macaela’s latest work, visit macaelamackenzie.com.

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Monday Mindfulness: Is the Way You Listen Affecting Your Calm? [Infographic]

For this week’s Monday Mindfulness, we’re going to focus on sound. This mini practice will take you out of your head when you have a lot on your mind or feel overwhelmed, and it’s a great way to build in time for practice throughout your day. Just like the breath, focusing on what you hear is simple to do and immediately accessible. Different sounds are always there — in the distance, close to us and even within our own body. If you’re able to focus on sound with presence and a sense of open curiosity, without judging or evaluating, then the simple act of listening can become a nice source of stress-relieving calm. Follow the simple road map in the infographic below.

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Ingredient of the Week: 10 Nutritious and Delicious Broccoli Recipes

Kale has been the “it” vegetable for years, stealing the thunder from its other cruciferous cousins. But let’s not forget one of original superfoods — broccoli. Both the stalks and florets are edible and nutritious. These treelike veggies are a good source of vitamins C and K, dietary fiber and potassium. Broccoli is versatile and can be eaten raw or roasted, in soups, salads or stir-fries. Make this deep-green powerhouse veggie the star of your next meal with these 10 tasty recipes.

1. BROCCOLI QUESADILLA WITH AVOCADO, GARLIC & DILL | MOUNTAIN MAMA COOKS

These gorgeously green-hued quesadillas are perfect for a quick meal when hunger strikes. Each quesadilla is filled with sautéed broccoli and melted sharp cheddar. The avocado adds a layer of creamy, superfood goodness. Recipe makes 2 servings at 1 quesadilla each.

Nutrition (per serving): Calories: 343; Total Fat: 22g; Saturated Fat: 7g; Monounsaturated Fat: 9g; Cholesterol: 30mg; Sodium: 294mg; Carbohydrate: 23g; Dietary Fiber: 7g; Sugar: 2g; Protein: 13g

2. GARLICKY BROCCOLI “ZOODLES” WITH BACON | MYFITNESSPAL’S RECIPES

An unbelievably simple dish with garlic, olive oil and broccoli, this recipe by Inspiralized showcases the extreme versatility of the spiralizer and what it empowers you to make out of everyday vegetables. Bacon makes this dish all the more mouthwatering and flavorful — without blowing your daily total fat budget. Recipe makes 4 servings at 1 cup each.

Nutrition (per serving): Calories: 194; Total Fat: 13g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 14mg; Sodium: 234mg; Carbohydrate: 13g; Dietary Fiber: 4g; Sugar: 3g; Protein: 10g

3. ULTIMATE SUPERFOOD SALAD | MYFITNESSPAL’S RECIPES

If you could take a multivitamin in food form, why wouldn’t you? This is why you need to try the ultimate superfood salad from The Roasted Root. It is densely packed with vitamins A and C, folate, potassium and fiber. The salad itself is made from kale, red cabbage, bell pepper, carrots, broccoli, walnuts and avocados, tossed with ginger-lemon dressing. Try it as a refreshing entree or serve a smaller portion as a side. Recipe makes 8 servings.

Nutrition (per serving): Calories: 203; Total Fat: 16g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 39mg; Carbohydrates: 13g; Dietary Fiber: 6g; Sugars: 3g; Protein: 5g

READ MORE > A LOVE LETTER TO BROCCOLI: WHERE IS THE RESPECT?

4. CHEESY VEGGIE BAKE | MYFITNESSPAL’S RECIPES

Increase any picky eater’s vegetable intake by hiding them in Food Fanatic’s cheesy broccoli-zucchini egg bake! Save time by prepping veggies the night before. Don’t have a spiralizer? Just slice zucchini into thin matchsticks instead, and follow instructions as directed. Recipe makes 8 servings.

Nutrition (per serving): Calories: 164; Total Fat: 8g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 121mg; Sodium: 301mg; Carbohydrate: 10g; Dietary Fiber: 3g; Sugar: 6g; Protein: 16g

5. LIGHTENED UP BROCCOLI CHEDDAR TWICE-BAKED POTATOES | FIT FOODIE FINDS

If you are skeptical that twice-baked potatoes can be healthy, think again! While traditional twice-baked potatoes use heavy cream, butter and sour cream, these are filled with broccoli, cheddar, Greek yogurt and milk. Bring these yummy, healthier spuds to your next gathering to share with family and friends. Recipe makes 6 servings.

Nutrition (per serving): Calories: 157; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 12mg; Sodium: 256mg; Carbohydrate: 12g; Dietary Fiber: 2g; Sugar: 2g; Protein: 8g

6. EASY BROCCOLI-SPINACH RISOTTO | MYFITNESSPAL’S RECIPES

Enjoy a fancy risotto dinner with less fuss using this recipe tweak — bake your risotto! Traditional risotto requires stirring small batches of hot broth into the rice every few minutes, but our baked method creates a similar consistency without extra tending. This vegetarian version comes loaded with broccoli and spinach, but feel free to add your favorite veggies instead. Recipe makes 4 servings at 1 1/4 cup each.

Nutrition (per serving): Calories: 301; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 11mg; Sodium: 676mg; Carbohydrate: 49g; Dietary Fiber: 3g; Sugar: 4g; Protein: 10g

7. SKINNY BAKED BROCCOLI MAC & CHEESE | MYFITNESSPAL’S RECIPES

Now the ultimate comfort food side can be your main entree. Our recipe features Skinnytaste’s healthier spin on traditional mac and cheese. Each satisfying portion is loaded with broccoli florets, whole-wheat pasta and reduced-fat cheddar cheese. You can savor the taste and still get your veggies in to boot! Recipe makes 8 servings at 1 cup each.

Nutrition (per serving): Calories: 322; Total Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 28mg; Sodium: 381mg; Total Carbohydrate: 43g; Dietary Fiber: 5g; Sugars: 1g; Protein: 20g

8. CASHEW BEEF WITH BROCCOLI STIR-FRY | MYFITNESSPAL’S RECIPES

Make quick and tasty cashew beef with broccoli stir-fry for dinner courtesy of the “Fiber Up Slim Down” cookbook. Trimmed beef top round and crisp broccoli is cooked in a savory soy sauce base. Serve over brown rice or another whole grain of your choice. Recipe makes 4 servings.

Nutrition (per serving): Calories: 291; Total Fat: 17g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 54mg; Sodium: 515mg; Carbohydrate: 11g; Dietary Fiber: 1g; Sugar: 4g; Protein: 23g

9. CAPRESE CHICKEN & ROASTED BROCCOLI | MYFITNESSPAL’S RECIPES

Want a low-carb dinner? This simple caprese chicken marries the fresh flavors of a caprese salad with a dose of lean protein. Ripe tomatoes, tangy balsamic and fragrant basil are a yummy ways to dress up your lean chicken breast. Serve with a side of roasted broccoli. Recipe makes 4 servings at 1/2 chicken breast + 3/4 cup broccoli each.

Nutrition (per serving): Calories: 341; Total Fat: 20g; Saturated Fat: 6g; Monounsaturated Fat: 8g; Cholesterol: 60mg; Sodium: 502mg; Carbohydrate: 18g; Dietary Fiber: 6g; Sugar: 4g; Protein: 26g

10. “LOADED” POTATO SOUP | MYFITNESSPAL’S RECIPES

Turn a childhood favorite, the fully loaded baked potato, into a hearty, warm bowl of soup — all fixings included. Fiber-rich cauliflower makes the soup more filling with less calories. And with both bacon and broccoli, this creamy soup is nutritious and packed with flavor. Recipe makes 4 servings at 1 1/2 cups soup + 1 tablespoon sour cream + 2 tablespoons cheese + 2 heaping tablespoons broccoli + 1 tablespoon bacon each.

Nutrition (per serving): Calories: 231; Total Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 30mg; Sodium: 469mg; Carbohydrate: 23g; Dietary Fiber: 3g; Sugar: 4g; Protein: 12g

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9 Heart-Healthy Foods to Add to Your Grocery List

According to the Centers for Disease Control and Prevention, heart disease is the Number 1 cause of death for American adults — accounting for one in every four deaths. With February being National Heart Month, now is the perfect time to focus on beating that statistic. Though genetics can play a role, your diet, blood pressure, LDL (“bad”) cholesterol levels, smoking habits, physical activity and other lifestyle factors all impact your risk for heart disease.

Fortunately, what you eat can make a big difference, and helping your heart can start at the grocery store. To get on the fast track to heart health, add these foods to your shopping cart on your next trip to the supermarket.

1. Oats

Oats and barley are rich in soluble fiber, which may help reduce LDL cholesterol levels, lower blood pressure and decrease your risk for heart disease overall. Enjoy oatmeal for breakfast or blended into a smoothie, and add barley to soup or stew. With plenty of fiber, these whole grains also help you feel satisfied throughout the day.

2. Spinach and Other Leafy Greens

Whether it’s spinach or collards, leafy greens are low in calories to help with weight management and provide calcium, fiber and folate, a nutrient that promotes heart health.

3. Sardines

Packed with omega-3 fatty acids, sardines and other oily fish can help you meet your omega-3 needs. According to research, omega-3s may help reduce the risk of heart disease. The Dietary Guidelines for Americans recommend at least 8 ounces of seafood each week with an emphasis on those that provide omega-3s. Though fresh fish is great when available, sardines, canned or frozen salmon, trout and other fatty fish are an easy and flavorful addition to weeknight meals.

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Omega-3 fatty acids are essential to your body, but you may not get enough from diet alone. MegaRed® Advanced 4-in-1 900 mg supplements your diet with additional Omega-3s to support your heart, brain, eye and joint health. Plus, it’s more concentrated than standard fish oil so it has two times the Omega-3s.

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4. Fresh (or Frozen) Berries

From blueberries to raspberries, blackberries and more, fresh or frozen berries are a good source of polyphenols, vitamins and fiber, all of which have been shown in research to help reduce the risk of heart disease.  Enjoy berries as a snack, tossed into a smoothie or as a fruity topping for toast or oatmeal.

5. Avocados

Technically a fruit, avocados are trendy for a good reason. Chock full of heart-healthy monounsaturated fats, avocados are the perfect way to add creaminess and healthy indulgence to a variety of dishes from breakfast (avocado toast) to dinner (chili or tacos) — and even dessert (mousse!).

6. Tomatoes

Tomatoes, especially when cooked, are a natural source of lycopene, a compound shown to positively impact blood pressure and blood fats — and, in turn, boost heart health. Use tomato sauce to simmer a hearty chili or as the base for your favorite pasta dishes.

7. Nuts

Almonds, walnuts, pistachios and other nuts contain heart-healthy monounsaturated fats that may help reduce cholesterol levels. Walnuts provide a plant-based source of omega-3 fatty acids that may also contribute heart-healthy benefits. Enjoy nuts as a snack, tossed into salads for crunch or ground into a crunchy coating for baked fish or chicken.

8. Pulses

Beans and lentils are packed with fiber and protein, and they can make an excellent substitute for meat. Swap in legumes for high-fat meats to make burgers or taco filling. Versatile and inexpensive, pulses are delicious any time of day.

9. Mushrooms

With more than 3 grams of fiber and up to 11% of the daily value for potassium per serving, mushrooms offer a heaping helping of potassium, a mineral that helps lower blood pressure. Mushrooms add savory flavor and a meaty texture to plant-based dishes, which may make it easier to cut back on animal protein.

Though these foods are some of the most common and impactful ones, this list is not by any means comprehensive. Add all forms of fruits and vegetables — from apples, grapes and oranges to broccoli, carrots and Brussels sprouts — to your cart. All of these foods supply important nutrients and can help support a healthy heart. Balance it all out with lean protein from fish to chicken.

With this list in hand, think of the many delicious heart-healthy meals you can create.

Written by Marisa Moore, an Atlanta-based registered dietitian nutritionist specializing in food and nutrition communications. Connect with her on Instagram and Twitter and get her recipes and nutrition tips at marisamoore.com.

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Health Benefits of Avocado

Food trends are constantly changing, but thanks to the health benefits of avocado, the fruit has been in the spotlight for quite some time now. Its fame is partially due to its deliciously creamy, nutty taste—and, of course, how photogenic it is when spread atop toast. But we also need to give credit where credit is due: There are tons of nutrients packed into each and every avocado.

Avocados are one of the only fruits that contain healthy, monounsaturated fats, Lori Zanini, R.D., a California-based dietitian and spokesperson for the Academy of Nutrition and Dietetics, tells SELF. “Including healthy fats in our meals during our day is important in order to keep us full and satisfied after meals, since fats take longer to digest than carbohydrates or proteins,” Zanini says. The majority of the fats in avocado are monounsaturated, which are lauded for having anti-inflammatory benefits and for helping to lower cholesterol and reduce the risk of heart disease. Some research also shows that healthy fat can positively impact insulin levels and blood sugar and reduce the risk of type 2 diabetes. “Additionally, avocados are naturally sodium and cholesterol free,” Zanini adds.

Smash it on toast, spread it on a sandwich, or slice it on top of eggs or salad. The possibilities really are endless. Just be sure not to go overboard (we know, hard to do)—because of their fat content, avocados are pretty high in calories, so too much of a good thing can backfire here. Zanini recommends sticking to 1-ounce servings, “which is about 2 to 3 slices or about 1/4 of a small avocado.”

Avocados are also full of vitamins and nutrients our bodies need to function properly. Here’s what’s packed under that hard green skin and some of the ways each one benefits your health:

Vitamin K

Promotes normal blood clotting and prevents and treats weak bones.

Vitamin C

Contributes to cell growth and repair—from your skin to your nerves. It’s also an antioxidant, which protects the body from damage by harmful intruders (called free radicals) that cause health issues like heart disease and cancer.

Vitamin B6

Promotes healthy immune function, nerve function, and formation of red blood cells.

Vitamin E

Helps the body make red blood cells and boost immune function. It’s also an antioxidant, and essential for hair and skin health.

Folate

Promotes healthy cell and tissue development. It’s also essential for proper brain and spine growth in a developing fetus, so is especially important for pregnant women (it’s actually recommended that all women of reproductive age take a folate supplement). Zanini says it’s also important for preventing one type of anemia.

Magnesium

Important for muscle and nerve function, and also supports immune health and bone strength, regulates blood sugar, and helps with energy production. For those who suffer from migraines, getting more magnesium can be an effective way to prevent them (doctors will probably suggest a supplement rather than food sources, but getting more in your diet is good, too).

Potassium

An electrolyte that helps maintain a normal fluid balance in our bodies, aids nerve and muscle function, protein synthesis (building muscle), and keeps the heart beating normally. Bonus: It’s also great for reducing bloat.

Fiber

It keeps you regular, promotes colon health, lowers cholesterol, stabilizes blood sugar (which helps control appetite and keep you fuller for longer), and is helpful in maintaining a healthy body weight. Like many fruits, avocadoes have both soluble and insoluble fiber.

Lutein

This carotenoid—the name for a variety of plant pigments that give produce red, orange, and yellow coloring—is great for eye health. Research shows it may help protect against eye disease, partly because it absorbs damaging blue light. Lutein is also an antioxidant.

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12 Healthy Foods That Fill You Up Best

We all know the feeling of eating too much food, of being not just full but stuffed, and yet not feeling satisfied.

When we eat, sensors in our mouth, stomach and intestines assess the volume and chemical composition of what we’ve taken in, says Stephan J. Guyenet, PhD, author of “The Hungry Brain; Outsmarting the Instincts that Make Us Overeat.” Those sensors send that information to our brain stem, which then sets our level of fullness, or satiety. Once this feeling builds, our brain decides we’ve had enough food.

The question is, which foods flip that switch?

In 1995, a University of Sydney study found that high-fiber, high-water and high-protein foods were the most filling. It’s all the stuff we know is good for us: fresh fruits and vegetables; chicken and seafood; whole grains, beans and lentils; eggs and yogurt.

“Simple, whole foods similar to what our ancestors would have eaten provide a higher level of satiety per calorie, and may encourage a slimmer body with less effort,” Guyenet says.

Dr. Donald Hensrud, medical director of the Mayo Clinic Healthy Living Program and medical editor-in-chief of “The Mayo Clinic Diet,” agrees. “Numerous studies have demonstrated that when people eat foods high in water and fiber and low in fat and processed carbohydrates, they can achieve satiety at a lower calorie intake (but the same weight of food consumed) and, therefore, better manage weight.”

“The most filling foods contain protein, which is slowly digested, so it sticks to your ribs; and fiber, which expands like a sponge in the gut to keep you full,” explains Karen Ansel, MS, RDN, and author of “Healing Superfoods for Anti-Aging: Stay Younger, Live Longer.” “While most fiber-containing foods, such as fruits, vegetables, beans and whole grains, are naturally low in calories, protein is a different story. Be sure to stick with the leanest sources.”

Seek out these 12 nourishing basics to get your healthy fill:

1. Beans

Rich in protein and fiber, beans fill you up and are easy on the wallet. Add them to salads, use them to displace some of the noodles in a pasta dish or plop them into soup to add staying power.

RECIPE > WHITE BEAN TURKEY CHILI

2. Broccoli & Other Cruciferous Vegetables

“I love broccoli because it contains the highest amount of glucoraphanin, which supports your body’s own detoxification system, and has very few calories,” says Ashley Koff, RD, founder of Ashley Koff Approved and The Better Nutrition Membership. “I feel the same way about cauliflower. Try frozen cauliflower to thicken smoothies.”

RECIPE > GARLICKY BROCCOLI “ZOODLES” WITH BACON

3. Canned Tuna

“Canned tuna is one of the most underrated foods out there,” says Ansel. “A five-ounce can gives you 28 grams of protein, for only 122 calories. Plus, it’s a good source of omega-3 fats, which are key for heart and brain health.”

RECIPE > TUNA AVOCADO EGG SALAD

4. Chia Seeds

“Chia seeds are rich in slowly digested protein and fiber, nutrients that work together to keep you full for hours,” says Ansel. She recommends swirling one tablespoon of the seeds into iced tea or juice to transform them into filling snacks.

5. Chicken

“Lean proteins, like chicken, aid in satiety by affecting the hormones that control hunger and how quickly food empties from our stomachs,” says Keri Glassman, MS, RD. “Chicken also has the highest thermal effect of food, meaning it burns the most calories during digestion, versus carbs and fat.”

WATCH > IN A SNAP: 20-MINUTE MANGO CHICKEN BOWLS

6. Eggs

“Eggs are a quick, easy source of protein, and they’re a lot lower in fat than you might think,” says Ansel. “One large egg gives you six grams of protein, with less than five grams of fat and only 1.5 grams of saturated fat.”

7. Greek Yogurt or Skyr (Icelandic Yogurt)

Packed with protein and calcium (Ansel says calcium is believed to help with fat burning), yogurt goes with everything from oatmeal (see below) and fresh berries to natural nut butters. Greek and Icelandic-style yogurt has even more protein than the regular kind.

8. Oatmeal

“Oatmeal contains a soluble fiber called beta-glucan,” says Glassman. “This slow-digesting fiber will keep you fuller for longer, preventing overeating, while it also may improve blood cholesterol and overall heart health.” If you’re burned out on your usual morning oats, try these 15 new ways to make oatmeal.

9. Nuts & Nut Butters

“Nuts and nut butters are satiating due to their protein and fiber,” says Jackie Newgent, RDN, author of “The All-Natural Diabetes Cookbook.” “Plus, they can provide satisfying crunch, creamy texture, and rich flavor!” Glassman suggests adding a small amount of natural peanut butter to oatmeal to deliver healthy fats and “give your sweet tooth a fix.”

10. Potatoes

Topping the charts for satiety in the 1995 study by a wide margin was… the humble spud. “Keep in mind that [study participants] ate it plain, without burying it in butter, cheese and bacon bits,” says Guyenet.

11. Quinoa

“Quinoa supplies both protein and fiber,” says Ansel. “And, unlike most other grains, it delivers complete protein.” Use in place of rice or pasta for better filling power.

RECIPE > QUINOA CHICKEN SALAD

12. Ricotta or Cottage Cheese

“A quarter cup of either provides a whopping 7 grams of protein,” Ansel says. “Try instead of cream cheese on a whole-wheat English muffin or bagel.”

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READ MORE

> 9 Unexpected Ways to Use Greek Yogurt
> Recipe: Easy Cheesy Crustless Quiche
> Recipe: Tart Cherry Chia Pudding

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This Intense 25-Minute Workout is About to Get Harder

The creator of the Lagree Fitness Method and the Megaformer machines, Sebastien Lagree, does not want you to work out all the time. He recalls training as a bodybuilder for as many as 40 hours a week in his youth. “I hurt myself doing that,” he says. “I think in your 20s — and it was back in the ’90s — you thought, ‘well, if I train a little bit, I have a lot of results; if I train more, I’ll get more results; and if I train the most, I get the most results. The more I train, the more in shape I’m going to be!’ And that is absolutely not true.”

One of the selling points of the Lagree Fitness Method is that it’s really efficient. He has tailored the classes and equipment to offer a super-intense workout in as little as 25–45 minutes. The classes may be short, but they leave you sore for days. The patented 25-minute workouts are offered exclusively at their L.A. studio, but other classes are available at Lagree studios in cities all over the world — and Megaformer machines are found in studios that are not necessarily affiliated with Lagree.

HOW THE MEGAFORMER WORKS

The enticing — and intimidating — thing about this method is that you can’t phone it in. Your legs and arms are strapped in position among various tension-filled cords and cables, making it impossible to cheat. (Believe me, I’ve considered it.) I have a real love-hate relationship with these Megaformer classes — I even find myself getting nervous an hour before. “Will I survive this one?” I often wonder. Sometimes I try to think of excuses not to go — like doing my taxes. But, the next thing you know, I’m strapped to a Megaformer, legs shaking, as I try to push a mobile carriage away from my body, while clownishly attempting to gracefully maintain a lunging position.

For the uninitiated, here’s what you can expect from a megaformer class: “It’s all about that constant tension,” Lagree explains. “We do long sets of very slow, controlled movements.” Get ready for slow, precise movements that’ll work each and every muscle in your body, and a fusion of strength, endurance and cardio training.

READ MORE > PURE BARRE IS PURE AGONY (AND TOTALLY ADDICTIVE)

For me, the biggest challenge of Lagree is actually sticking with it. I can feel that it’s doing my body a world of good, yet it’s always tempting to choose an easier workout. “We have a tendency to rest on our laurels,” says Lagree. “In French, we have a saying that ‘l’appétit vient en mangeant,’ Only the habit of training can motivate you to keep on doing it — and that is why I recommend to sign up with a friend who will help you stay with it at the beginning until you can motivate yourself to keep going.”

Jen McChesney, a Lagree trainer, says mastering this workout takes time. “Just when you think you’ve got it, it gets harder because you start pushing yourself more or modifying to make things more advanced,” she says. She adds that the megaformer works muscles in ways most of us aren’t used to, which leaves many newbies struggling to find their balance in their first class. She suggests setting bite-size goals to stay strong: “The Lagree Method keeps you in a certain movement for a certain amount of time so set a goal each time to be able to go a little longer in a certain movement without having to take a break, or set a goal to try a more advanced version of something — even if only for 10 seconds.”

“It is a humbling experience,” she adds. “We often have athletes come in who are in super shape and leave saying ‘what the heck just happened?’ ”

LEVELING UP: THE SUPRAFORMER

Just when I thought I knew what to expect, I was told that the Lagree classes are about to get even more challenging — which is both exciting and terrifying for anyone familiar with the popular workout. Sebastien patented yet another machine, the Supraformer, which, so far, is only available to students in L.A. What makes this machine unique is that it can incline and tilt, forcing you to fight gravity as you try to get through each movement. He’s also working on evolving the Lagree workout to enable bursts of quick movements to trigger fast-twitch muscles (and, in theory, promote larger muscle growth).

“Women are no longer afraid of putting on a bit of muscle,” he says. “This year, with the advancement of the machine, we’re going to start adding on some explosive training in the implosive method.” Since creating the first workout in 2006, he says he’s made more than 500 alterations to his machine: “It’s a lot of evolution, but that’s in my nature. I think that’s also part of who I am. When you work out, I want it to be a perfect workout.”

Photo Credit: Lagree

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Recipe: Mashed Avocado Egg Salad

24 Carrot Life’s simple mashed avocado egg salad makes an excellent sandwich for two on those days when you’ve got too many plans to really cook. The marriage of creamy avocado and mashed eggs is spiced up with zesty lemon and dijon mustard so chances are you won’t miss the mayonnaise!

Mashed Avocado Egg Salad

Ingredients

• 4 large hard boiled eggs, cooled and peeled
• 1/2 avocado (about 100 grams)
• 1 teaspoon Dijon mustard
• 1/2 of a small lime or lemon, juiced
• Salt and pepper to taste

Optional Toppings & Garnishes

• Sliced tomatoes
• Lettuce leaves
• Sprinkle of fresh parsley
• Za’atar spices
• Extra sea salt

Directions

Add hard boiled eggs, avocado, dijon mustard, lime/lemon juice, and salt and pepper to a small bowl and mash with the back of a fork until fully combined.

If desired, serve on a slice of toasted bread with tomato, lettuce, a sprinkle of fresh herbs or dried spices, and a pinch of coarse sea salt. Can also be served on a bed of lettuce.

Serve immediately and eat the same day you prepare it.

NOTE: Nutrition information doesn’t include bread and optional toppings and garnishes. Remember to log those separately if you make this dish.

Nutrition Information

Serves: 2 |  Serving Size: 1/2 egg salad

Per serving: Calories: 205; Total Fat: 14g; Saturated Fat: 4g; Monounsaturated Fat: 4g; Cholesterol: 370mg; Sodium: 348mg; Carbohydrate: 5g; Dietary Fiber: 3g; Sugar: 0g; Protein: 13g

Nutrition Bonus: Potassium: 194mg; Iron: 10%; Vitamin A: 12%; Vitamin C: 9%; Calcium: 4% 

Katie is the author of 24 Carrot Life, a (mostly) healthy food blog with quick and simple recipes that show you can live a decadent food lifestyle while still keeping things simple, healthy, and based on whole foods. She works full-time at a non-profit and is based in Philadelphia, PA. For more from Katie, follow her onFacebook,  Twitter and Pinterest.

Photo courtesy of Katie Oberwager. Original recipe can be found on 24 Carrot Life.

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12 Ways to Turn a Rotisserie Chicken Into a Week’s Worth of Meals

The next time you go grocery shopping, pick up a rotisserie chicken. In addition to being a Costco cult favorite, these flavorful, fragrant birds are huge boons for meal prep. Since they’re already cooked and whatnot, you can start incorporating them into your recipes right away. Shred up that meat and throw it into chili, or dice it into cubes and add it to a quesadilla. Heck, even eat it straight off the bone—no shame, it’s a delicious lean protein source just the way it is!

Not to mention, the average rotisserie chicken costs about $10 to $12, which is especially affordable when you compare the amount of meat you’re getting to the amount of work you didn’t have to do. One quick note: If you’re trying to keep it healthy, opt for a plain bird over a spiced bird, as those that are prespiced tend to have lots of added sugar and sodium. And remember, just because you buy it plain doesn’t mean it has to stay plain—you can always add your own spices at home

Not exactly sure how to begin working with your precooked bird? Let these 12 recipes get you started. All of them are tasty, simple, and versatile enough to work for lunch or dinner. Because one chicken can absolutely feed you for a whole week.

WATCH > TURN ROTISSERIE CHICKEN INTO QUICK GREEK CHICKEN WRAPS

1. CHICKEN ENCHILADA CASSEROLE FROM GIMME SOME OVEN

Filled with cheese, corn, beans, avocado, and shredded chicken (naturally), this casserole has all the enchilada flavors you could ever want.

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Museums, Churches, Bars and 5 More Offbeat Workout Spaces

No matter how much you love your local gym, sometimes a change of scenery is both nice and motivating. You may even feel inspired to exercise for longer and harder in a new setting, especially if it has a cool backstory, like these eight out-of-the-box, very non-traditional places to break a sweat across the U.S.

1. A MORNING AT THE MUSEUM

Where: The Metropolitan Museum of Art in New York City

What: Contemporary dance company Monica Bill Barnes & Company teamed up with and writer/illustrator Maira Kalman to create an exercise experience called the Museum Workout at the world-famous Met, which houses 5,000-plus years of iconic art. Wearing sequined dresses and tennis shoes, Barnes and dance partner Anna Bass take an intimate group of participants on a physical and interactive journey through the 137-year-old establishment located in Central Park. The 45-minute dance-cardio workout moves to the soundtrack of Kalman’s voice blended with disco and Motown hits.

When: Available on select Thursdays, January through March, at 8:30 a.m. before the museum opens to the public. The $35 tickets, which include admission to the museum for the rest of the day, are sold out for now, but check the website to see if they extend this popular program into the spring.

2. TAKE ME TO CHURCH

Where: Grace Cathedral in San Francisco

What: Vibrant yoga mats fill the aisles, alter and indoor labyrinth at this historically progressive Episcopal church — the country’s third-largest — in the heart of the city. Led by hatha flow and restorative yoga instructor Darren Main, the weekly practice begins with a brief reflection from a clergyman and is accompanied by live music. Hundreds of locals and travelers of all ages and abilities attend each week.

When: Every Tuesdays from 6:15–7:30 p.m., except in December. Class is free, but a $10–$20 donation is suggested. See the website for details.

3. POSES AND PINTS

Where: Great Divide Brewing Company in Denver

What: This 23-year-old brewery is as serious about its craft brews as it is about keeping its community hoppy, er, happy. Which is why since 2013 it has invited CorePower Yoga to host a free weekly class in its production facility on Brighton Boulevard. With a live DJ spinning in the background, a yoga instructor leads all levels in a highly physical, hourlong flow (prepare to sweat) to help students earn their booze after class at the brewery’s Barrel Bar.

When: The first Wednesday of every month. Starts at 6 p.m. sharp, so arrive early. Click here for more info.

4. YOGA IN THE SKY

Where: The LINQ Promenade in Las Vegas

What: Take your practice to new heights on the High Roller, the world’s tallest observation wheel standing at 550 feet above the Strip at the LINQ Promenade. The ferris wheel, which debuted last spring, features 28 glass-enclosed spherical cabins that hold up to 40 people. During a 60-minute session in one of these cabins, a certified yoga instructor from Silent Savasana will guide up to six students through a sequence as the wheel completes two rotations (30 minutes each). Each participant wears a cool LED headset to hear the instructor’s voice, which is accompanied by a tranquil playlist.

When: Classes are offered every Wednesday, Friday and Sunday at 11:30 a.m. and 5 p.m.  Cost is $75 per person for a small group class; the ride alone starts at $28. Call 702-322-0593, or email at least 24 hours in advance.

5. HELLO DALI

Where: The Dali Museum in St. Petersburg, Florida

What: Bend your body and your mind at the Dali Museum, featuring the legendary artist, Salvador Dali’s, celebrated works, which includes more than 2,000 pieces from his entire career. An instructor from Lucky Cat Yoga teaches vinyasa and meditation to all levels in either in the Raymond James Community Room or outside in the Avant-garden (both offer stunning views of Tampa Bay). Each session captures Dali’s electric physical, mental and spiritual energy, which you can pour into your own practice.

When: Every Sunday morning from 10:30–11:45 a.m. throughout the year. Costs $10 members and students or $15 non-members. Click here for more info.

6. A DIVINE PRACTICE

Where: The Refectory at The High Line Hotel in Manhattan

What: Rumor has it, the historic Refectory is one of the most beautiful rooms in all of NYC. When you stop by the sacred 3,300-plus square foot space — it was once part of the General Theological Seminary built in 1895 — you can easily see why. Count your blessings on the mat as part of The High Line Hotel’s free, three-part yoga series, which was offered here last fall to all — hotel guests, locals and travelers alike. The series was such a hit, it will likely return this summer.

When: Dates vary, so send an email to be notified of upcoming classes.

7. HAPPY HOUR YOGA

Where: Concrete Beach Brewery in Miami

What: Come for the yoga, then say “namaste and have a pint” at the two-year-old Concrete Beach Brewery, which has partnered with Love Life Wellness Center to offer beginner-friendly yoga classes within the heart of the Wynwood Art District. Pints are $4 for participants and stay that low for the rest of the night.

When: The second Wednesday of every month. The free class takes place from 7 p.m.–8 p.m.

8. FLEX FOR FLIPPER

Where: Siegfried & Roy’s Secret Garden and Dolphin Habitat at The Mirage in Las Vegas

What: Usually, people gather to watch these highly intelligent sea creatures perform cool tricks for their entertainment. The Mirage, however, flips the script, inviting humans to put on a show for these sweet swimmers. Sign up for a soothing one-hour morning yoga class, which takes place right in front of the underwater viewing area where curious bottlenose dolphins can voyeuristically watch you attempt new poses.

When: Available Friday through Sunday at 8:30 a.m. for $50 per person, which includes a post-class smoothie and full access to the spa facility for the day. To book a session, call 702-791-7472. Click here for more info.

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GEAR UP FOR YOUR NEXT WORKOUT

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> Women’s Training
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Recipe: Blueberry Cheesecake Oatmeal

Dessert for breakfast? Yes, please! This baked oatmeal from Kim’s Cravings is creamy, hearty, dotted with blueberries and will keep you full until lunch. It stores well in the fridge for a few days, so you can have breakfast ready for the whole week.

Blueberry Cheesecake Baked Oatmeal

Ingredients

• 3 cups old-fashioned rolled oats (certified gluten-free if necessary)
• 2 teaspoons baking powder
• 1 teaspoon cinnamon
• 1/2 teaspoon salt
• 2 cups frozen wild blueberries (or 1 1/2 cups regular frozen blueberries)
• 1 1/4 cups unsweetened vanilla almond milk
• 2 eggs, lightly beaten
• 1/4 cup maple syrup
• 2 teaspoons pure vanilla extract
• 3/4 cup cottage cheese or Greek yogurt

Directions

Preheat oven to 375°F. Coat a 9-by-13-inch baking dish with cooking spray. (Use a smaller baking dish if you prefer a thicker oatmeal).

Combine oats, baking powder, cinnamon and salt in a large bowl. Stir  in the blueberries. (Coating them prevents the blueberries from sinking to the bottom of the oatmeal.)

Stir in the milk, eggs, vanilla, maple syrup and cottage cheese. Transfer oatmeal mixture to the prepared baking dish.

Cover baking dish with foil, and bake for 30 minutes. Remove foil and bake another 15–20 minutes. Serve with fresh blueberries and a splash of milk.

Nutrition Information

Serves: 6 |  Serving Size: 1/6th of the recipe

Per serving: Calories: 288; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 63mg; Sodium: 388mg; Carbohydrate: 48g; Dietary Fiber: 7g; Sugar: 16g; Protein: 12g

Nutrition Bonus: Potassium: 247mg; Iron: 14%; Vitamin A: 5%; Vitamin C: 10%; Calcium: 15%

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