Pesto Spaghetti Squash

Craving a comforting meal that’s savory, simple and satisfying? Try The Healthy Maven’s pesto spaghetti squash, a great low-carb alternative to pasta. Loaded with spicy roasted chickpeas, fresh basil and crunchy walnuts, this vegetarian dinner is high in fiber and protein — and certainly not lacking in flavor!

Pesto Spaghetti Squash

Ingredients

• 2 (2 1/2–-3-pound) spaghetti squash (see note)
  

For the chickpeas

• 2 (14.5-ounce) cans chickpeas, rinsed and drained
• 1 tablespoon olive oil
• 1 tablespoon chili powder
• 1 teaspoon paprika
• 1/2 teaspoon ground cumin
• 1/2 teaspoon sea salt
• 1/4 teaspoon black pepper
• 1–2 teaspoons Sriracha (optional)
  

For the pesto

• 1 cup kale, packed
• 1 cup fresh basil, packed
• 2 cloves garlic, minced
• 1/4 cup walnuts or pine nuts
• 1/4 cup olive oil
• 1/2 teaspoon sea salt

Directions

Preheat oven to 400°F.

Pierce the spaghetti squash several times with a fork. Place on a baking sheet, and bake for 75–90 minutes, until tender.

Cut open, and let cool on baking sheet. Scoop out seeds, and run a fork through each half to create noodles.

Meanwhile, prepare the chickpeas. In a large bowl, combine all ingredients until chickpeas are well-coated.

Spread on a baking sheet, and bake for 20–25 mins (in the 400°F oven), or until chickpeas are browned and crispy.

While the squash and chickpeas are baking, prepare the pesto. Combine all pesto ingredients with 1/4 cup water in a blender or food processor. Thin out with additional water if necessary.

Fill each spaghetti squash with a quarter of the pesto and chickpeas.

Serve warm.

Note: There are many methods to cook spaghetti squash, but I prefer mine because it doesn’t require me to have to cut through/manhandle the squash when it’s raw.

Nutrition Information

Serves: 4 |  Serving Size: 1/4 recipe

Per serving: Calories: 460; Total Fat: 24g; Saturated Fat: 3g; Monounsaturated Fat: 13g; Cholesterol: 0mg; Sodium: 597mg; Carbohydrate: 60g; Dietary Fiber: 19g; Sugar: 8g; Protein: 15g

Nutrition Bonus: Potassium: 327mg; Iron: 21%; Vitamin A: 79%; Vitamin C: 42%; Calcium: 17% 

Davida is a healthy living blogger behind The Healthy Maven, where she writes about healthy food, fitness and her insatiable sweet tooth. She aims to create delicious recipes that are healthy, gluten-free and filled with good-for-you ingredients but still taste as authentic as the originals. It’s not rare that she’ll throw spinach in her brownies! Check out more of her recipes on her blog and follow her on Facebook, Twitter or Instagram.

Photo courtesy of Davida Kugelmass. Recipe originally posted on The Healthy Maven.

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4 Appetite-Control Tips for When You Increase Exercise

Are you exercising regularly? Good for you! Feeling hungrier since you started moving more? Not so great if you are trying to lose weight. Eating back your exercise calories (no calorie deficit) — or worse, overeating — could be preventing you from reaching your goal. If you find yourself wanting to eat more since you’ve started training but you don’t want to derail all of your weight-loss efforts, here are a few tips to help control hunger while you keep workin’ on your fitness:

1. Focus on fueling your body with quality calories.

First off, if you are truly hungry, then you should eat! But don’t forget to focus on what you eat. If you are fueling your body with empty, processed calories, you may not be able to satisfy your hunger, or at least not for very long (no matter what those Snickers commercials may lead you to believe).

Give your diet a quality check; it may be just what you need to kick cravings to the curb. Start with these eight expert nutrition rules to improve your diet. It’s also worth mentioning that if you are already fueling with mostly unprocessed, nutrient-rich food, there could be some other issues influencing your appetite that are unrelated to your workout plan — such as a lack of sleep, stress or other factors — that you might need to address.

2. Time your meals to meet your needs and schedule.

After you’ve got the what down, if you are still feeling ravenous, try tuning into when you’re eating. Some people find that eating smaller, more frequent meals throughout the day keeps hunger at bay, while others may do best with the traditional three squares. There’s no perfect formula that works for everyone, so be sure to experiment with various options to find what works best for your body, appetite and schedule. And once you’ve determined the eating schedule that fits your needs, be sure to prep and plan around it so you don’t get caught waiting too long (think: getting hangry) inbetween meals.

3. Stay hydrated.

Drinking enough water is not only crucial for a healthy body, especially if you are sweating a lot during exercise, but it’s also:

• a great appetite suppressant. One study found that drinking two 8-ounce glasses of water before meals helped subjects lose more weight.
• an energy booster — so you can push harder when it’s time to work out.
• a calorie-free, natural fluid that helps you think more clearly.

Thirst can also often be disguised as hunger, so be sure you are guzzling enough H2O throughout your day. Having a hard time reaching your daily glass goal? Check out these 20 great tips on how to make it happen.

4. Add more activity, not exercise, to your day.

Finally, if you’ve tried it all and are still really, really hungry, you may need to look at your workout plan. I’ve personally found (and so have many of my clients) that too much exercise can backfire by leaving you ravenous all day long. It only takes a few minutes to eat back all of those hard-burned calories, so don’t let the “I burned it, I earned it” excuse get you.

You may find that concentrating your workout efforts to 30–45 minutes a day may serve you better than going for an hour or more. Again, there isn’t a one-size-fits-all approach for this one either, especially if your fitness goal is to run a half-marathon, for example, but it might be worth a try if nothing else has helped your hunger. A dedicated 30-or-so-minutes of training plus more movement throughout your day — try working your way up to 10,000 daily steps — may be the formula you need to avoid eating back your exercise calories while still reaching your goals of changing your body composition and becoming healthier.

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Why Undereating Won’t Actually Help You Lose Weight

We all know that calories matter a lot when it comes to weight loss. As long as you eat fewer calories than you burn, you should lose weight. The logic is sound for most healthy adults, but we can also take that logic too far. In the case of healthy, sustainable weight loss, more restriction doesn’t always lead to better weight loss. In fact, regularly eating too few calories can put you at risk of malnutrition, resulting in unhealthy weight loss and nutrient deficiencies.

To prevent this, MyFitnessPal automatically has a minimum daily calorie goal of 1,200 calories per day for women and 1,500 calories per day for men. These minimums, based on recommendations from the National Institutes of Health, ensure the majority of us trying to lose weight do so safely and get enough essential nutrients from food to prevent malnutrition.

What really happens when you chronically undereat?
The difference between fasting and chronically undereating (which can lead to starvation) is a matter of duration. Fasting is commonly practiced on a timescale of several hours, but while the term has earned itself a bad reputation from notorious fasting or “detox” diets (think: cayenne pepper diet), fasting for weight loss can be safe. Our bodies were actually designed to handle short-term fasts, like when we don’t eat for eight hours during sleep. We also go anywhere from 4–8 hours without eating when we skip meals during life’s busier moments.

On the other hand, going without food for several days or eating less than the calorie minimum for weeks to months puts you at risk of malnutrition. As well-nourished individuals, we do carry enough stored fuel to meet our needs for 1–3 months in the form of muscle tissue and fat. However, our body can only store 1–2 days’ worth of glycogen (the body’s carbohydrate stores), which, if not replenished, is quickly used up to maintain blood sugar.

After several days of undereating, the body switches to energy-conservation mode, meaning your metabolism slows way down, making you feel tired and edgy. As carbohydrate stores run low, protein and fat become the dominant sources of fuel. After 48 hours without food, your body runs out of glycogen to power the two organs that need it the most: red blood cells and the brain. While glucose is the only fuel blood cells can run on, the brain will begin to adapt to power itself with ketone bodies made from fat. To meet basic energy needs, your body ramps up breakdown of muscles and organs in addition to fat.

To learn more about how your body fuels itself, check out A Beginner’s Guide to Your Metabolism.

Is it ever OK to undereat?
Although it’s not advisable for the average adult to eat less than the calorie minimum, there are individuals who benefit from following a medically supervised “very low calorie diet.” The National Institute of Diabetes and Digestive and Kidney Disease defines a very low calorie diet (VLCD) as eating less than 800 calories per day. Eating at such a low calorie level makes it very difficult to obtain all the essential vitamins and minerals through just food alone. This diet involves eating specialized shakes, soups and bars that can fit in more micronutrients per calorie and regular check-ins with a doctor who specializes in weight loss. It’s not a good idea to jump into a VLCD without checking with a health professional to determine if you are a good fit. Even so, a VLCD is meant to last 12 weeks at most—enough time for someone who has a lot to lose to jump start their weight loss.

3 Reasons Why Undereating Is a Bad Idea (and Won’t Actually Help You Lose Weight)
For most of us, consistently eating less than the calorie minimum is a bad idea because it leads to a:

1. Slower metabolism and lousy side effects. With too few calories on board to power you through your daily activities, your body learns to live on less by significantly slowing your metabolism. Short term, you may feel sluggish, irritable and apathetic. Once you stop undereating, it takes awhile before your body to recover and your metabolism to rev back up.
2. Loss of valuable muscles and organs. Just because you’ve adapted to using ketone bodies doesn’t mean your body won’t need glucose at all. A minimum blood glucose level must be maintained to keep you alive so your body continues to break down muscles and organs. It’s a major problem in the long run, because your body doesn’t distinguish between essential tissues (think: heart, kidney, blood cells) and less essential tissues (think: skeletal muscle). Over time, this breakdown weakens and damages your vital organs.
3. Higher risk for nutrient deficiencies. Eating very few calories will also decrease the variety of foods you can eat, increasing your risk for nutrient deficiency. The type of nutrient deficiency that can occur depends on the food(s) that are being restricted. While not everyone who chronically undereats can automatically be diagnosed with an eating disorder, anorexia gives insight on the types of nutrient deficiencies that are likely to occur from prolonged starvation. This includes but isn’t limited to deficiencies in calcium, iron, zinc, vitamin D and the B vitamins, in addition to dangerous electrolyte imbalances and protein malnutrition.

Every body is different, so it’s important to experiment and see what works best for you. Just know that undereating is not a good long-term solution for living a healthy life or achieving or maintaining weight loss.

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Oatmeal Pecan Pancakes

Packed with a good source of heart-healthy soluble fiber, Dietitian Debbie Dishes’ oatmeal-pecan pancakes are a satisfying addition to your weekend brunch routine. Top these vegan pancakes with your favorite fresh seasonal fruit for a sweeter touch and an extra dose of nutrients!

Oatmeal Pecan Pancakes

Ingredients

• 1 cup whole-wheat flour
• 1 tablespoon baking powder
• 2 tablespoons granulated sugar
• 3/4 cup oats
• 1 tablespoons ground flaxseed
• 1 1/2 cups soy milk (or nondairy milk of choice)
• 1 teaspoon vanilla extract
• 2 tablespoons melted coconut oil (vegetable or canola are fine as well)
• Dash of salt
• 1/3 cup chopped pecans

Directions

In a large mixing bowl, sift together the flour and baking powder. Stir in the sugar, oats and ground flaxseed.

Stir in the milk, vanilla, coconut oil and salt. Add the pecans, and stir to combine.

Coat a nonstick skillet with cooking oil, and, once hot, add about 1/3 cup of batter to the pan. Cook for 1–2 minutes, or until lightly browned. Flip, and cook on the second side until lightly browned. Repeat with remaining batter. Recipe makes 6 (4–5-inch) pancakes.

Nutrition Information

Serves: 6 |  Serving Size: 1 pancake

Per serving: Calories: 279; Total Fat: 12g; Saturated Fat: 5g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 135mg; Carbohydrate: 37g; Dietary Fiber: 5g; Sugar: 8g; Protein: 8g

Nutrition Bonus: Potassium: 526mg; Iron: 12%; Vitamin A: 3%; Vitamin C: 0%; Calcium: 18% 

Deborah Davis, MS, RD, practices clinical dietetics in Chicago, Illinois. She shares practical nutrition tips and healthy recipes on her personal blog, Dietitian Debbie Dishes. In her free time, you’ll likely find Deborah in the kitchen, camera and spatula in hand, developing recipes for her blog and freelance pieces. Connect with Deborah on Twitter and Instagram.

Photo courtesy of Deborah Davis. Original recipe published on Dietitian Debbie Dishes.

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Your 14-Day Fitness Plan to Work Up to 30 Minutes of Walking

Did you know that the first Wednesday in April is National Walking Day? On this day, the American Heart Association encourages everyone to walk for 30 minutes to kick off a monthlong celebration of heart-healthy fitness.

You may have heard that 30 minutes of exercise a day is the “right amount,” but 30 minutes can be scary if you haven’t been on a regular routine of exercise in a long while … or ever! There are many studies to back up the fact that even 5 minutes of brisk walking starts to positively impact your blood pressure. It helps to manage stress in a healthy way. It impacts your metabolism and your immune system. Small doses of brisk walking can be the best way to get started.

You don’t even have to step outside. Just take four steps forward, four steps in place, take four steps backward, four steps in place and repeat until your morning coffee is ready, or do this routine after any meal.

The following plan is designed to ease you into adding 30 minutes of walking to your day. Give it a try!

MyFitnessPal members in the U.S.: Save 10% on select Leslie Sansone DVDs on Amazon now through 4/30/16! This benefit may only be used once per customer, and the discount will be applied at checkout. Use promo code USMFP2016.

Get Leslie’s DVDs and Clips:

 “Walk to the HITS Party Songs”

 “Tone Every Zone Walk”

 “Leslie Sansone Tone Every Zone Walk Clip 1”

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Why You’re Never Too Old to Start Running

Spring is in the air, and, along with the warmer weather, more and more of you are lacing up your running shoes and hitting the road. It’s the perfect time for us to take a look at the habits and attitudes of runners across the Under Armour family of apps. Check out these two infographics for a comprehensive look at everything from when people run to how many injuries they report.

 

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10 Nutritious Smoothies Under 250 Calories

It’s nearly springtime meaning we’re officially allowed to switch over from cold-weather oatmeal to refreshing smoothies. Smoothies may seem like sugar bombs, but this isn’t a fair judgment of its nutritional character! Home-blended versions pack plenty of fruits, veggies and dairy to provide natural sugar in addition to vitamins, minerals, fiber, protein and healthy fats. Why not enjoy a boatload of fruit and veggies in one of these blends, all for less than 250 calories?!

1. Simple Green Protein Smoothie | Elle Penner, MyFitnessPal Dietitian
Replenish your mind and your belly after your morning workout with this creamy, protein-packed green smoothie. A splash of honey adds sweetness, but feel free to omit it if your bananas are extra ripe. We swear you won’t taste the spinach! Recipe makes 2 servings.

Nutrition (per serving):  Calories: 155; Total Fat: 2g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 3mg; Sodium: 48mg; Carbohydrate: 32g; Dietary Fiber: 3g; Sugar: 25g; Protein: 8g

2. Pineapple Lassi| Cooking Light
Lassi is yogurt drink native to India and typically made with seasonal, tropical fruit. Pineapple, ginger, vanilla yogurt and coconut milk team up to take your taste buds on an exotic vacation. If you prefer a thicker drink, substitute half of the canned pineapple for frozen. Recipe makes 3 servings at 1 1/2 cups each.

Nutrition (per serving):  Calories: 177; Total Fat: 3.1g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 8mg; Sodium: 114mg; Carbohydrate: 30.1g; Dietary Fiber: 1g;  Sugar: 34g; Protein: 9g

3. Life Altering Green Smoothie | Clean Eating
Avocado, cilantro, and spinach in a smoothie? You bet! This creamy, dreamy cocktail of health will kick-start your day in the most delicious fashion. Feel free to substitute fresh mint for the cilantro. Try freezing ingredients in individual baggies to make morning smoothie prep a breeze! Recipe makes 4 servings.

Nutrition (per serving):  Calories: 244; Total Fat: 14g; Saturated Fat: 6g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 53mg; Carbohydrate: 30g; Dietary Fiber: 7g; Sugar: 17g; Protein: 4g

4. Blueberry Oat Breakfast Smoothie | Hummusapien
When you’re too busy to sit down and eat your oatmeal, toss it in a smoothie instead! Almond butter adds creaminess and healthy fats to this seriously tasty blueberry banana blend. To make it even lighter, use water instead of almond milk. Recipe makes 2 servings at 1 cup each.

Nutrition (per serving):  Calories: 179; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 109mg; Carbohydrate: 22g; Dietary Fiber: 4g; Sugar: 5g; Protein: 4g

5. Strawberry Orange Dream Smoothie | My San Francisco Kitchen
Sip on sunrise in a glass with this smoothie rendition featuring oranges, strawberries, Greek yogurt, soymilk and fresh orange juice. For extra flair, add the zest of an orange. You can use all orange juice for the liquid if you don’t have milk on hand. Recipe makes 2 servings.

Nutrition (per serving):  Calories: 127; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 7g; Cholesterol: 4mg; Sodium: 35mg; Carbohydrate: 24g; Dietary Fiber: 3g; Sugar: 18g; Protein: 8g

6. Nutty Banana-Chocolate Smoothie | Cooking Light
Who doesn’t adore the classic peanut butter and chocolate combination? Packed with low-fat Greek yogurt, flaxseed and frozen banana, this scrumptious smoothie ensures you get your sweet fix the healthy way. Top with a dusting of cocoa powder. Recipe makes 3 servings.

Nutrition (per serving):  Calories: 209; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 4mg; Sodium: 127mg; Carbohydrate: 30g; Dietary Fiber: 4g; Sugar: 14g; Protein: 8g

7. Cinnamon Roll Smoothie | Family Fresh Meals
Enjoy all the goodness of a cinnamon roll without feeling weighed down with this crave-worthy cinnamon roll smoothie. Simply blend together almond milk, Greek yogurt, oats, banana, a touch of brown sugar (feel free to omit if your banana is overripe) and plenty of warming cinnamon. Top with a sprinkle of extra cinnamon, of course! Recipe makes 2 servings.

Nutrition (per serving):  Calories: 205; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 2mg; Sodium: 101mg; Carbohydrate: 42g; Dietary Fiber: 4g; Sugar: 26g; Protein: 7g

8. Red Cabbage Smoothie | Elle Penner, MyFitnessPal Dietitian
Hello, antioxidants! You’d never guess that this satisfying smoothie had half a head of red cabbage hiding in it. Low-fat vanilla yogurt, banana and frozen blueberries make this one nutritious and delicious drink. Recipe makes 2 servings at 8 ounces each.

Nutrition (per serving):  Calories: 199; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 3mg; Sodium: 78mg; Carbohydrate: 46g; Dietary Fiber: 7g; Sugar: 30g; Protein: 5g

9. Strawberry Cherry Smoothie | Natasha’s Kitchen
Whether you’ve got fresh or frozen cherries, this smoothie will be a winner among adults and kids alike. If you go with fresh cherries, be sure to use frozen strawberries or toss in a few ice cubes to keep the smoothie cold. If you don’t have chia seeds in the pantry, try flax seed or almonds instead. Sweeten with a drizzle of honey if desired. Recipe makes 4 servings at 1 cup each.

Nutrition (per serving):  Calories: 90; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 3mg; Carbohydrate: 21g; Dietary Fiber: 7g; Sugar: 14g; Protein: 2g

10. Blueberry Cheesecake Smoothie | The Foodie Dietitian
The cottage cheese, Greek yogurt, and lemon zest make this blueberry cheesecake smoothie a real winner. Fresh basil adds a summery twist and flax adds a fiber boost. Sprinkle with graham cracker crumbs for the real cheesecake experience! Recipe makes 2 servings.

Nutrition (per serving):  Calories: 211; Total Fat: 6g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 16mg; Sodium: 252mg; Carbohydrate: 26g; Dietary Fiber: 4g;  Sugar: 7g; Protein: 11g

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