What to Do When You Blow Your Calorie Budget

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

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

Make Your Next Meal Healthy

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

Stay Positive

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

Assess Barriers and Strategize

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

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

Increase Your Budget

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

Don’t Amend the Budget

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

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

Get Support

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

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

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Healthier Sweet Potato Fries Recipe

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

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16 Must-Make Recipes for 2016–Under 375 Calories

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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So You Want To…Lose Weight Next Month

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

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

1. Get in the habit of consistent tracking. 

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

2. Just keep tracking. 

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

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

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

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

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

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

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

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

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

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

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

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

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

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Pea Pesto Pasta

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

Pea Pesto Pasta

Ingredients

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

Directions

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

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

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

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

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

Garnish with fresh basil and grated parmesan to serve.

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

Nutrition Information

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

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

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

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7 Life Hacks for the Last Days of December

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

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

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

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

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

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

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

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

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

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

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

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What To Say When People Push Food on You

“Just have one.”

“But it’s the holidays!”

“You can have a little.”

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

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

1. Remember that change is hard. For everyone.

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

2. Role-play scenarios you know are coming.

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

3. Let people be hospitable in other ways.

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

4. Respond with values, not outcomes.

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

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