Hiking is an incredible aerobic workout, and it’s even more enjoyable with unforgettable views of panoramic landscapes or rarely seen wildlife. Many of us have probably even planned hikes solely on their spectacular photo opportunities.
This season, we want to see where you’ve been hiking!
The post Show Us Your Breathtaking Hikes appeared first on Hello Healthy.
Summertime heat can make it difficult to exercise outdoors. Beat the heat and stay active with these great hot weather workout hacks from fellow MyFitnessPal users.
1. Dial up a digital workout.
2. Follow a workout on your gaming console.
3. Prevent overheating with a lower pace and distance.
4. Work up a sweat around the house.
5. Jam away on an indoor treadmill.
6. Anything is possible with an air conditioned gym.
7. Put on your sneakers and go on early morning jogs.
8. Put on your mixtape!
9. Stay cool in the pool.
10. Get it done early.
11. Wait until it cools down at night.
If you’re a cycling enthusiast, take a spin at this indoor interval workout. For more hot weather workout ideas, try our Easy-to-Follow Indoor Bootcamp and 8 Low-Impact Indoor Cardio Workouts.
The post 11 Hot Weather Workout Hacks from MFP Users appeared first on Hello Healthy.
Creamy mac ‘n’ cheese, crispy fries, buttery pot pies and glazed donuts…some days classic comfort foods are the only things that will satisfy cravings. But, wait! Instead of sacrificing all your hard work and dedication for them, eat smarter by indulging in these lightened-up favorites. Not only do they have less calories, fat, salt and sugar, they’re made with nourishing ingredients wrapped in cozy goodness.
1. Buffalo Cauliflower Bites | MyFitnessPal’s Original Recipe
Spicy, tangy Buffalo cauliflower served with a creamy buttermilk-herb dip — everyone will be raving about these addictive party bites at your next get-together. Want more to love? They are a lightened-up alternative to the traditional Buffalo wing appetizer, which can add up to 600+ calories in a single serving! Recipe makes 6 servings at 1 cup florets and 1 tablespoon dipping sauce each.
Nutrition (per serving): Calories: 129; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 195mg; Carbohydrate: 24g; Dietary Fiber: 4g; Sugar: 6g; Protein: 7g
2. Mac ‘n’ Cheese Bites | Cooking Light
Let’s face it — mac and cheese is one of the ultimate comfort foods. Unfortunately, a one-cup serving of cheesy goodness averages 300–500 calories (or more), not to mention the high fat and sodium. Keep your taste buds satisfied without breaking your calorie bank with these perfectly portioned mac and cheese bites. Recipe makes 12 servings at 2 bites each.
Nutrition (per serving): Calories: 155; Total Fat: 7g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 12mg; Sodium: 117mg; Carbohydrate: 19g; Dietary Fiber: 3g; Sugar: 2g; Protein: 6g
3. Paprika Parsnip Fries | The Wheatless Kitchen
Looking for a healthier alternative to satis-fry a french fry craving? By subbing in parsnips for those starchy potatoes you’ll cut half the carbohydrates in half and also get some additional fiber in. Prep is a breeze since the recipe uses only four ingredients! Recipe makes 2 servings at 1 cup each (or share with more than two people to cut down on the calories).
Nutrition (per serving): Calories: 237; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 314mg; Carbohydrate: 42g; Dietary Fiber: 12g; Sugar: 11g; Protein: 3g
4. Spiralized Everything Bagel | Inspiralized
This spiralized everything potato and egg “bagel” allows you to enjoy a breakfast favorite with fewer carbs and calories. Spiralized vegetables are a great way to add vegetables to your diet, and they’re a godsend if you are following a low-carb diet. If you want a little more sweetness to kick-start your morning, try this recipe with sweet potatoes. Recipe makes 4 servings at 1 bun each.
Nutrition (per serving): Calories: 168; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 6g; Cholesterol: 46mg; Sodium: 332mg; Carbohydrate: 18g; Dietary Fiber: 2g; Sugar: 1g; Protein: 5g
5. Lightened Chicken Pot Pie | MyFitnessPal’s Original Recipe
Frozen chicken potpies are notorious for hiding a lot of calories, fat and unwanted preservatives. Instead, prepare a fresh chicken potpie (crust and all!) using common ingredients. Enjoy a slice of hot and bubbly chicken potpie right out of the pan, or make individualized pies using ramekins. Recipe makes 6 servings at 1/6 slice of pie each.
Nutrition (per serving): Calories: 343; Total Fat: 13g; Saturated Fat: 6g; Monounsaturated Fat: 4g; Cholesterol: 82mg; Sodium: 467mg; Carbohydrate: 29g; Dietary Fiber: 4g; Sugar: 6g; Protein: 27g
6. Healthier Kung Pao Chicken | Fit Foodie Finds
Have only 20 minutes to put dinner on the table? Try this protein-packed kung pao chicken made healthier with less sodium and oil. If you’re craving extra heat, crank up the Sriracha or chili paste. Recipe makes 4 servings at 4.5 ounces chicken and 6 ounces green beans each.
Nutrition (per serving): Calories: 375; Total Fat: 20g; Saturated Fat: 5g; Monounsaturated Fat: 8g; Cholesterol: 82mg; Sodium: 495mg; Carbohydrate: 14g; Dietary Fiber: 3g; Sugar: 8g; Protein: 30g
7. Lightened Chicken Alfredo | MyFitnessPal’s Original Recipe
Chicken alfredo is quite the calorie bomb–a typical serving ranges anywhere from 500 to 800 calories–but it doesn’t have to be. Check out our lightened version of the creamy, classic comfort food. Our recipe features tender whole-grain pasta and spinach in a savory Parmesan-garlic sauce. Recipe makes 4 servings at 2 cups each.
Nutrition (per serving): Calories: 333; Total Fat: 13g; Saturated Fat: 8g; Monounsaturated Fat: 2g; Cholesterol: 82mg; Sodium: 465mg; Carbohydrate: 23g; Dietary Fiber: 4g; Sugar: 8g; Protein: 29g
8. Vegetarian Chipotle Chili | Dietitian Debbie Dishes
This vegetarian chipotle chili is hearty, spicy and perfect for warming you up from the inside out. Each bite is filled with beans, red peppers and savory, spicy tomato sauce. Top with your favorite garnish of avocado, sour cream, fresh cilantro, tortilla chips or shredded cheese for an added flavor oomph and personal flair. Recipe makes 6 servings at 1 1/2 cup each.
Nutrition (per serving): Calories: 276; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 333mg; Carbohydrate: 46g; Dietary Fiber: 14g; Sugar: 7g; Protein: 12g
9. Simple Chicken Tortilla Soup | The Honour System
Packed with shredded chicken and black beans, this simple chicken tortilla soup delivers a satisfying, protein-loaded meal. Top this warm, hearty bowl with crushed tortilla chips for an extra crunch! If you’re running low on time, simply use store-bought rotisserie chicken instead. Recipe makes 4 servings at 2 1/2 cups each.
Nutrition (per serving): Calories: 259; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 33mg; Sodium: 428mg; Carbohydrate: 28g; Dietary Fiber: 7g; Sugar: 8g; Protein: 20g
10. Baked Banana Nut Donuts | MyFitnessPal’s Original Recipes
Brighten up your day with ooey-gooey baked banana nut donuts with cream cheese glaze! They’re soft, fluffy and the perfect match for your toasty cup of joe. This recipe prevents waste by making use of extra ripe bananas and keeps things on the light side by subbing in applesauce for oil. Recipe makes 6 servings at 1 donut, 1 tablespoon glaze and 1 teaspoon nut each.
Nutrition (per serving): Calories: 161; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 40mg; Sodium: 66mg; Carbohydrate: 28g; Dietary Fiber: 3g; Sugar: 11g; Protein: 4g
11. Homemade Blueberry Frozen Yogurt | Healthy Nibbles and Bits
Using only four simple ingredients, this refreshing frozen blueberry treat will cool you during those relentlessly hot days. Blueberries are not only high in cell-protecting antioxidants, but they are also high in fiber and loaded with vitamins like C and K — talk about nutrient dense! Keep a batch of this chilled dessert in the freezer and defrost for a quick, healthy treat whenever you’re craving something sweet. Recipe makes 2 servings at 1 cup each.
Nutrition (per serving): Calories: 147; Total Fat: 0g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 2mg; Sodium: 22mg; Carbohydrate: 34g; Dietary Fiber: 3g; Sugar: 26g; Protein: 5g
The post 11 Comfort Food Makeovers—375 Calories or Less! appeared first on Hello Healthy.
When it comes to fitness movements, November Project is in a league of its own. The completely free workouts are characterized as “adult recess.” You show up ready to tackle whatever they throw at you — a run, strength work, stairs and all other types of group fitness activities. Quite simply, there’s nothing else like it, which is likely why it has gained an enormous following over the past few years.
November Project’s unconventional ethos stems from its unconventional beginnings. Founded in 2011 in Boston by friends Brogan Graham and Bojan Mandaric, it began merely as a means to remain accountable to a regular fitness routine. The pair started in November, meeting in the early hours of each weekday to work out together. But it wasn’t until the two started posting on Twitter, inviting anyone and everyone to join, that November Project really started to take off. After an overwhelming response, they knew they had started something special.
Today, November Project boasts 29 chapters across the United States and Canada. The so-called “tribes” generally meet twice per week in various locations, to do workouts led by enthusiastic volunteers. November Project devotees consider each session to be not just a workout to check off their to-do list but a time to connect with community. To be sure, this isn’t your run-of-the-mill drop-in studio class, but rather, it’s a dedicated group of people who support, motivate and encourage one another.
While there’s much to be said about November Project’s success — including a book about the phenomenon — there are three main components to its structure that contribute to its success. In addition to providing diverse workouts, November Project artfully weaves in qualities of community and accountability. These are the things that attract fitness buffs in the first place — and keeps them coming back week after week.
Research has shown that injecting variety in the types of workouts you do can help encourage adherence to an exercise routine over time. What’s more, other studies suggest that mixing up training also increases a person’s enjoyment while working out. Anecdotally, it makes sense that you may be more likely to stick with a workout program when you aren’t faced with the same boring training session day after day.
Variety is an important element of November Project’s approach to fitness. The fact that they describe themselves as “adult recess” says it all. Running, jumping, lifting, pushing and pulling are all on the docket of potential activities. When conducted by enthusiastic leaders, it’s no wonder these workouts are so infectious.
Co-founder Graham says that it’s all about getting people out of their comfort zones in a safe space — not just in terms of the workouts themselves but also the social aspect.
“We force moments between strangers and athletes who wouldn’t otherwise know one another,” he says. “We think that if we can get people to open their minds, try new things and be kind to strangers, November Project will have the ability to change the chemistry of the city that we live in.”
Social support is often cited as an important factor in getting people to participate in exercise in the first place — as well as getting them to return for more. Indeed, social cohesion in the group exercise setting has been shown to be a powerful motivator for training, whether it’s an adult spin class or a high school sports team.
This, says Graham, is a vital part of what has made November Project so successful. When you show up to a workout, you’re fully embraced by your training comrades. People make an effort to learn names, and they notice when you skip a session. It isn’t just a fitness class; rather, it’s a social club that works out together.
“From fastest to slowest, we give a full experience that can be shared by all fitness levels,” says Graham. “This isn’t an easy task, but when we pull it off, we create something rare. Community is an overused word, but if you come to November Project, you’ll see firsthand a pretty darn good example of what community looks like.”
While science confirms that most forms of “shaming” don’t work to motivate people to lose weight or exercise, November Project takes a unique approach to good-hearted ribbing that seems to be effective in getting people out of bed and to their workouts. It’s not shaming exactly but more like peer pressure to ensure accountability.
“The vibe inside our groups, or ‘tribes,’ has the right blend of push and pull,” Graham explains. “The push comes when you need to be pushed out of bed, or even further back, pushed to set an alarm the night before.We try and create enough amazingness online and through social media that people are excited and pushed into joining. The push can sometimes involve the We Missed You page that keeps our members from breaking their word.”
Basically, if you say you’re going to be at a workout and choose to sleep in instead, your November Project peers have a place — the “We Missed You” page — to post funny pictures of you and give you a hard time.
“Say you’re going to be there and don’t show,” says Graham. “The friend who you broke your word to could have you put on the wall. When your alarm goes off, the We Missed You page may be that last layer of accountability that keeps you on your way to November Project and away from that warm bed.”
In the end, it’s likely more about the upbeat atmosphere and camaraderie that gets November Project loyalists out of bed to a workout, rather than the fear of online ragging.
“The November Project love and community vibe are felt whether you’re a core member or you’re on your first day,” he says. “The pull is in the community. The push to get you up the steps comes with a passionate ‘You can do it!’ and the pull to come back lives in the hugs, the bounce, the chant and the many pieces that make November Project hard to explain when you get to work in the morning flying high.”
If you’re interested in joining the November Project movement, check out their established locations all across the country. If you don’t see one in your area, you can apply to start your own.
The post The Beginners Guide to November Project appeared first on Hello Healthy.
Summer is the prime time for cookouts and barbecues! While you may have already planned for the main meal months in advance (ribs, anyone?!), your idea for sides may have fallen to the sidelines. Don’t worry! We have you covered with these creative recipes from sweet cucumber melon salad to savory bacon potato salad—all under 300 calories per serving.
1. Mashed Avocado Egg Salad | 24 Carrot Life
This simple egg salad recipe can be served as an entrée or as a side. 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! Recipe yields 2 servings for entrée-size portions. We suggest doubling the serving size to 4 to serve it as a side. Nutrition information is for 1/4 of the recipe.
Nutrition (per serving): Calories: 103; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 185mg; Sodium: 174mg; Carbohydrate: 3g; Dietary Fiber: 2g; Sugar: 0g; Protein: 7g
2. Summertime Caprese Salad | Eating Bird Food
We’re spicing up a classic with this summertime caprese salad recipe. It’s perfect for a light lunch or as a side salad for your dinner main course. Dig in! Tomatoes deliver lots of nutrients and inflammation-reducing antioxidants, including lycopene and folic acid. Recipe makes 16 servings at 1 ounce cheese plus 2 slices tomatoes plus toppings.
Nutrition (per serving): Calories: 124; Total Fat: 10g; Saturated Fat: 4g; Monounsaturated Fat: 5g; Cholesterol: 18mg; Sodium: 236mg; Carbohydrate: 2g; Dietary Fiber: 1g; Sugar: 1g; Protein: 7g
3. Honey-Mustard Green Bean Potato Salad | Real Food Whole Life
Do you turn your nose up at mayo? Check out this zesty potato salad featuring a sweet mustard dressing. It’s full of high-fiber snappy green beans and tender potatoes. Recipe makes 8 servings.
Nutrition (per serving): Calories: 177; Total Fat: 10g; Saturated Fat: 1g; Monounsaturated Fat: 7g; Cholesterol: 0mg; Sodium: 182mg; Carbohydrate: 22g; Dietary Fiber: 4g; Sugar: 7g; Protein: 3g
4. Bacon Potato Salad | The Roasted Root
In the heat of summer, bacon and potatoes can feel too rich in a main meal. Instead, serve this classic combo as a summer side with this recipe for German-style potato salad. Recipe makes 4 servings.
Nutrition (per serving): Calories: 277; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 5mg; Sodium: 739mg; Carbohydrate: 51g; Dietary Fiber: 8g; Sugar: 14g; Protein: 6g
5. Cool Cucumber Melon Salad | The Nutritional Epiphany
Nothing says summer quite like melons! This cucumber melon salad comes together using just five ingredients and no added sugar. Just slice, dice, toss and enjoy, in that order. The recipe doesn’t specify the number of servings, but we suggest you share this salad with 20 people. Nutrition information is for 20 servings.
Nutrition (per serving): Calories: 157; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 14mg; Carbohydrate: 39g; Dietary Fiber: 2g; Sugar: 32g; Protein: 3g
6. Oven-Fried Okra | Love & Zest
Ready for a crispy fix? You had me at oven-fried okra. This recipe turns a traditionally deep-fried treat into a healthy side you can freely indulge in. Thick-cut okra is baked in a crispy coating of egg and whole-wheat bread crumbs for added protein and fiber. Recipe makes 4 servings at 1 cup each.
Nutrition (per serving): Calories: 84; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 0g ; Cholesterol: 46mg; Sodium: 72mg; Carbohydrate: 14g; Dietary Fiber: 4g; Sugar: 1g; Protein: 5g
7. Tangy Vinaigrette Coleslaw | The Honour System
If you love coleslaw but don’t want to be weighed down by excess creaminess, check out this tangy coleslaw recipe featuring fresh cabbage marinaded in vinegar, honey, salt and mustard. The recipe is friendly for gluten-free eaters and a breeze to make. Recipe makes 6 servings.
Nutrition (per serving): Calories: 41; Total Fat: 0g; Saturated Fat: 0g; Cholesterol: 0mg; Sodium: 218mg; Carbohydrate: 10g; Dietary Fiber: 2g; Sugar: 6g; Protein: 2g
8. Southwestern Black Bean Salad | Skinnytaste
This colorful Southwestern black bean salad tosses together corn, beans, tomatoes and avocado for a festive summer side. The refreshing side pairs well with just about any lean protein that makes its way off your grill. Recipe makes 13 servings at 1/2 cup each.
Nutrition (per serving): Calories: 80; Total Fat: 4g; Cholesterol: 0mg; Sodium: 127mg; Carbohydrate: 12g; Dietary Fiber: 3g; Sugar: 1g; Protein: 3g
9. Lighter Chicken Salad | Averie Cooks
Chicken salad is a cool alternative (literally) to barbecue meats hot off the grill. This recipe features a lighter version using Greek yogurt instead of traditional mayonnaise. If you want to enjoy this as a full meal, follow recipe suggestions and serve with a toasted bagel. Nutrition information leaves out the bagels, assuming you’re serving this salad as a side. Recipe makes 4 servings for entrée-size chicken salad, but we suggest doubling the number of servings to 8 for sides; nutrition information reflects this.
Nutrition (per serving): Calories: 149; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 46mg; Sodium: 511mg; Carbohydrate: 4g; Dietary Fiber: 1g; Sugar: 2g; Protein: 19g
10. Green Bean & Cherry Tomato | Smitten Kitchen
Take advantage of your summer veggies while they’re at their ripest! It doesn’t take much to make this fresh summer side featuring green beans, cherry tomatoes, shallots, oil and vinegar. This dish’s bright, pretty colors will look great on a picnic table. Recipe makes 6 servings.
Nutrition (per serving): Calories: 152; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 9g; Cholesterol: 0mg; Sodium: 63mg; Carbohydrate: 10g; Dietary Fiber: 3g; Sugar: 4g; Protein: 2g
The post 10 Healthier Summer Sides Under 300 Calories appeared first on Hello Healthy.
Make a delicious, nutritious lunch in no time flat with Greek style chicken wraps by Cooking Light. Combine grocery store rotisserie chicken, tomatoes, cucumbers, olives, and hummus on a flour tortilla and you have a balanced meal.
This recipe is part of our 30 Healthy Log It Now Recipes e-cookbook!
Download your free copy here.
Greek Style Chicken Wraps
Ingredients
Directions
Place tomatoes, olives, feta, juice, oregano, oil, pepper, chicken, and cucumber in a large bowl; toss to combine.
Spread 1 tablespoon hummus over 1 side of each tortilla. Top each tortilla with about 1/2 cup chicken mixture. Roll up wraps; cut in half.
Nutrition Information
Serves: 6 | Serving Size: 1 wrap
Per serving: Calories: 237; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 20mg; Sodium: 559mg; Carbohydrate: 27g; Dietary Fiber: 5g; Sugar: 0g; Protein: 12g
Nutrition Bonus: Potassium: 0mg; Iron: 1%; Vitamin A: 0%; Vitamin C: 0%; Calcium: 40%
Find more low-calorie dinner meals like this from the new Cooking Light Diet, where you can lose weight without giving up the foods you love. Learn more at CookingLightDiet.com. Follow Cooking Light on Facebook for more daily recipe inspiration.
Follow Cooking Light on Facebook for daily recipe inspiration.
The post Greek Style Chicken Wraps appeared first on Hello Healthy.
For many weight-loss hopefuls, the struggle is real but well-worth the effort. We asked successful MyFitnessPal users for their weight-loss tips and found that logging consistently ranked top on the list! Below are 15 of our users’ inspirational tips for losing weight successfully and sensibly while cultivating a healthier lifestyle.
1. Treat yourself in moderation.
2. Acknowledge setbacks.
3. Don’t overwhelm yourself with too many changes at one time.
4. Make a reward bucket.
5. Try mindful eating.
6. Get meal ideas from the MyFitnessPal blog.
7. Invest in a food scale.
8. Eat foods that are worth it.
9. Find an excuse to be active everyday.
10. Don’t compare yourself to others. You’re doing this for yourself.
11. Sneak in a walk when you can.
12. Be patient, experiment and figure out the most sustainable strategies for YOU.
13. Don’t forget proper hydration and sleep.
14. Cut back on added sugar.
15. Stay motivated with your MyFitnessPal friends.
Sharing is caring! If you have more tips you’d like to share with MyFitnessPal users please comment below.
The post 15 Inspirational Tips from MyFitnessPal Users Who’ve Successfully Lost Weight appeared first on Hello Healthy.
