What HIIT and Calisthenics Have in Common

When we hear the word “calisthenics,” something between leg warmers and warmup routines comes to mind. But that would be wrong. Essentially calisthenics are exercises performed using just your body weight — which might sound familiar if you’ve done any high-intensity interval training (HIIT) classes.

Calisthenics are some of the most challenging, fitness-spurring exercises you can do, says exercise physiologist Scotty Johnson, vice president of B-Fit Training Studio in Miami. Using your own bodyweight as resistance, these exercises have the power to tap dozens of muscles at once for fit and functional results. For instance, 2013 research published in the European Respiratory Journal found that when people performed calisthenics three times a week for six weeks, they significantly improved their exercise capacity, fitness and energy levels. Calisthenics have also been linked to improved balance and coordination.

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5 Convenient Chicken Casseroles Under 350 Calories

Nothing warms an oven quite like a chicken casserole. This comfort-inducing dish is a complete, nutritious meal-in-one: veggies, grains and lean meat baked up with a crispy, cheesy crust. Enjoying a cut of chicken casserole shouldn’t blow your calorie budget, so we’ve compiled 5 convenient recipes under 350 calories per serving.

1. Chicken Zucchini Enchilada Casserole | ifoodreal
If you crave a comforting casserole but have a smaller carb budget, bake a pan of this enchilada casserole. Traditional high-carb pasta is replaced with thinly sliced zucchini then layered with shredded chicken and savory mozzarella. You can bask in this cheesy goodness hot out of the oven or store in the freezer for a future, fuss-free weeknight meal. If sodium is an issue for you, be sure to use low-sodium tomato sauce. Recipe makes 8 servings.

Nutrition (per serving): Calories: 259; Total Fat: 8g; Saturated Fat: 5g; Monounsaturated Fat: 0g; Cholesterol: 76mg; Sodium: 647mg; Carbohydrate: 16g; Dietary Fiber: 3g; Sugar: 8g; Protein: 29g

2. Chicken Alfredo Baked Ziti | Gimme Some Oven
Chicken alfredo is clearly a kid favorite, and it’s friendly on your food budget, too. Lighten up this creamy dish using this recipe for alfredo sauce that subs in low-fat milk for heavy cream. To get more vegetables with your casserole add steamed broccoli, fresh or frozen spinach or blanched zucchini before baking. Recipe makes 8 servings.

Nutrition (per serving): Calories: 341; Total Fat: 9g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Cholesterol: 48mg; Sodium: 574mg; Carbohydrate: 37g; Dietary Fiber: 1g; Sugar: 3g; Protein: 27g

3. Spiralized Mexican Sweet Potato Chicken Casserole | Skinnytaste
Spice up your casserole game with this recipe for sweet potato chicken casserole. If you have a spiralizer this is the perfect time to use it, and if you don’t just grate the sweet potatoes instead. Sweet potatoes add natural sweetness, fiber, vitamin A and color to your dish. Recipe makes 6 servings at 11/2 cups each.

Nutrition (per serving): Calories: 335; Total Fat: 12g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 84mg; Sodium: 447mg; Carbohydrate: 32g; Dietary Fiber: 6g; Sugar: 1g; Protein: 26g

4. Healthy Broccoli Chicken Casserole | Slim Sanity
Cook up a healthier casserole with this broccoli chicken version, which uses nonfat Greek yogurt to give a creamy texture. The recipe adds canned water chestnuts for extra crunch and sweetness, but feel free to omit them if they’re not available at your grocery store. Recipe makes 6 servings.

Nutrition (per serving): Calories: 298; Total Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 28mg; Sodium: 400mg; Carbohydrate: 21g; Dietary Fiber: 2g; Sugar: 2g; Protein: 31g

5. Chicken & Zucchini Rice Casserole | Cooking Light
This colorful casserole tosses cooked chicken breast with tender zucchini coins and fluffy rice. To save time, bookmark this recipe for a day when you have leftover cooked rice and rotisserie chicken. If you have extra time on your hands, try making the recipe from start to finish and enjoy a wholesome meal. Recipe makes 4 servings at 11/4 cups each.

Nutrition (per serving): Calories: 337; Total Fat: 10g; Saturated Fat: 6g; Monounsaturated Fat: 3g; Cholesterol: 56mg; Sodium: 592mg; Carbohydrate: 38g; Dietary Fiber: 3g; Sugar: 10g; Protein: 24g

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5 Ways to Squeeze in a Walk and Live Longer

This one is pretty simple: Walking can help you live longer.

The research is clear when it comes to the many health benefits offered by a simple daily walk. Decreased risk of hypertension, high cholesterol, diabetes and heart disease are just a few of the more obvious perks you garner when you get out and pound the pavement each day. Indeed, new research out of Germany presented at the European Society of Cardiology Congress demonstrates that a 25-minute daily walk at a brisk pace can add upwards of three to seven years to your life.

While most of us understand why getting in regular exercise is important, actually putting that knowledge into practice and finding time to walk each day can be tricky. Work, kids, chores, social obligations and other things often take priority over taking care of ourselves.

Fortunately, research has shown that you don’t need to be a marathon runner or fitness fiend to get the desired benefits of physical activity. The American Heart Association recommends at least 30 minutes of daily physical activity at a moderate intensity five days per week, and 75 minutes of more vigorous activity each week. While this can take some adjustments, it is an achievable amount of exercise for anyone who decides to make it a priority.

If you’re struggling with how to squeeze in that daily walk, consider a few of these tips and tricks to get you to 30 minutes each day.

1. Break Things Up

With a long list of daily responsibilities, it can be hard to find even a 30-minute window to reserve for a walk. That’s why breaking that walk into smaller cruises can be a good approach to getting in the 30-minute total by the end of the day. Maybe you take the dog for a quick 10-minute walk around the block in the morning, you get 10 more minutes in during your lunch break and you put in another 10-minute jaunt while your kids warm up before their soccer game.

Not only is this an efficient way to get exercise, it can also be more effective in eliciting positive health outcomes than one single walk. In fact, research has demonstrated that three separate 10-minute walks throughout the day are more effective in reducing cardiovascular risks than a single 30-minute walking session.

2. Take the Long Way

As a society, we increasingly value convenience: It’s all about getting from Point A to Point B in the least time possible. While that allows us to cram more into each day, it also reduces the amount of physical activity we get. Fortunately, if you’re purposeful about it, taking the long way isn’t rocket science and doesn’t even require a fancy training plan or gym membership. Whether it’s walking to the bathroom on a different floor of your office building, hoofing it to the sandwich shop down the street for a quick lunch or doing loops around the playground while your kids play, there are plenty of ways to rack up that daily step count.

3. Walk and Talk

Phone meetings, interviews, social calls and coffee dates: These are all things that can be done in motion. Rather than convening around a table, why not lace up those walking shoes and have a conversation on the move? Exercise has been shown to boost brain function, so you may even find that you’re sharper than usual during those walking meetings.

4. Partner Up

Not only does research prove that an exercise buddy can help increase our confidence in working out, it also shows that we tend to push harder and longer when we have that moral support. What’s more, having someone waiting for you at the curb each morning also offers an element of accountability, which will help boost adherence to a walking program over time.

5. Always Come Prepared

We often find free moments throughout the day; unfortunately, we’re usually unprepared for them. That’s why having a pair of good walking shoes at the ready at all times is important. Stash a pair under your desk at work or in the trunk of your car. That way, if your child’s music lesson runs over by 20 minutes or that work meeting gets canceled, you can simply throw on your kicks and log some steps.

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Breakfast Stuffed Bell Peppers

Stuffed vegetables have been taking over the internet, but who can blame our obsession when they’re so simple, appetizing and nutritious! We stuff our vitamin C-rich peppers with heavenly bacon, eggs and mushrooms. Bake these babies in advance, and reheat for a fiber-packed a.m. meal during rushed mornings.

Breakfast Stuffed Bell Peppers

Ingredients

• 2 medium (120 grams) bell peppers
• 4 slices (30 grams) reduced-sodium bacon, chopped
• 2 tablespoons chopped onion
• 1/2 cup (2 ounces or 35 grams) sliced mushrooms
• 2 cups (2 ounces or 60 grams) loosely packed fresh spinach
• 6 large (50 grams each) eggs
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• 1/4 cup (1 ounce or 30 grams) grated Cheddar cheese
• 1 teaspoon chopped chives

Directions

Preheat oven to 350°F.

Slice bell peppers in half, remove interior stem and seeds. Place in a 2-quart baking dish. Set aside. (If bell pepper bottoms are very rounded, place crumbled foil in between so peppers remain level when filled and baked.)

Cook bacon in a large skillet over medium heat for 4 minutes or until crispy. Remove bacon, and drain on paper towels. Drain off all but 1 teaspoon bacon fat. In the same skillet, cook onions and mushrooms over medium heat about 4–5 minutes or until tender. Add spinach, and cook for 2 minutes, tossing occasionally with tongs. Drain excess liquid. Stir in bacon. Spoon mixture evenly into prepared pepper halves. Top each pepper with 1 tablespoon cheese.

Whisk together eggs, salt and pepper. Pour evenly into peppers. Bake 25–30 minutes, until eggs are set.

Nutrition Information

Serves: 4 |  Serving Size: 1 stuffed pepper (215 grams)

Per serving: Calories: 186; Total Fat: 13g; Saturated Fat: 5g; Monounsaturated Fat: 3g; Cholesterol: 288mg; Sodium: 432mg; Carbohydrate: 7g; Dietary Fiber: 4g; Sugar: 4g; Protein: 16g

Nutrition Bonus: Potassium: 479mg; Iron: 14%; Vitamin A: 48%; Vitamin C: 228%; Calcium: 13% 

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Are Sprouted Grains Healthier?

Navigating the bread aisle these days is no walk in the park. With countless options — white, rye, sourdough, whole-wheat, multi-grain, gluten-free, sprouted and about a hundred other varieties — who’s to know what’s the healthiest choice? The latest grain craze in the health sphere is sprouted grains, which are touted to be a more nutrient-dense option than plain-old whole grains. We know that whole grains are healthier than enriched grains, but do sprouted grains live up to the hype? Let’s find out!

White Versus Wheat
There’s really no war on white versus wheat these days. Enriched “white” flour means that the whole grain (usually wheat) has been stripped of its outer layer (bran, germ and endosperm) to extend shelf life and lower costs. Unfortunately most of the fiber, protein and phytochemicals are also lost in processing. To combat this loss, nutrients like iron and B vitamins are added back in — that’s why it’s called “enriched” flour. Moral of the story? Go (whole-)wheat!

What exactly is a “sprouted grain?”
Sprouting is not a new invention — it’s what happens in nature when a seed starts to germinate. Grains by definition are seeds. When temperature and moisture conditions are just right, that seed can germinate and start growing into a new plant. This sprouting process also creates a more easily digested grain that also may increase the absorption of nutrients like B vitamins (including folate), fiber, vitamin C and amino acids. But wait, there’s more! Those with sensitivities to grains may be able to better tolerate the sprouted variety.

Does Sprouted Stand Out?
Indeed. The research is growing, but early studies suggest that there is a wide range of health benefits surrounding sprouted grains, from sprouted brown rice fighting diabetes to sprouted barley decreasing blood pressure. One study suggested that sprouting millet actually enhanced flavor! One caveat: Most studies have been conducted with animals rather than humans — but the body of research in humans is growing.

Also, keep in mind that just because a packaged food contains “sprouted grains”, this doesn’t necessarily make it healthy, or give you permission to disregard appropriate portion sizes. Sprouted grain cookies, anyone?

What sprouted-grain foods are available?
You can typically find sprouted grains, legumes and snacks in natural grocery stores as well as more mainstream markets, and usually beyond just the bread aisle. In addition to sprouted grain breads, look for sprouted grain pasta, tortilla chips, rice pilaf and sprouted whole grain flour for baking. If you can’t find sprouted grains in your local grocery store or find their pricetag a little beyond of your budget, keep in mind that foods made with 100% whole grains remain a great choice as well!

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10 Calorie-Slashing Menu Hacks

Portion size and controlling what ends up on your plate (and thus in your stomach) are both vital ingredients for weight management. Whether dining out for convenience, enjoyment or a little bit of both, restaurant meals typically have major pitfall potential. Even if you do manage to resist the side of fries and decadent desserts, there are still plenty of calorie traps from the salad course to your beverage choices.

Luckily, there are a few dietitian-approved menu hacks — beyond holding the mayo and swapping your fries for greens — to help you slash calories and stay on track.

1. Always ask for dressing on the side — but don’t stop there.

“The average restaurant gives enough dressing for a family of four,” says Keri Gans, RD, author of “The Small Change Diet.” “You probably only need a quarter of what they give you. So even when you do get your vinaigrette on the side, use it sparingly. Remember you can always add more, but you can’t exactly scrape it off.

2. Say goodbye to the bread basket.

As much as it might break your heart, don’t let your waiter even put the bread basket on the table. If you can’t resist a little taste of that dipping oil, have the waiter take it away after you’ve grabbed your slice. Staring down the whole basket while you wait for your meal to arrive will leave you susceptible to mindless munching, since we have a tendency to eat whatever is in front of us. “If bread is a must for you, then make sure what you order doesn’t also consist of carbs, such as potato, rice or pasta,” says Gans.

3. Go bunless with burgers — especially if you’re going to have the fries.

Gans recommends limiting your toppings to lettuce and tomato since the meat itself is high in calories and fat. “No cheese,” she says. “Even healthy avocado is a ‘no’ here.” In this case, you can’t have your beef burger and eat it, too, but if you’re not attached to the red meat, swap your patty for leaner turkey or chicken.

4. Order half-portions of pasta.

Even if smaller lunch portions aren’t on the menu, ask whether the chef can do a half size with a side of sautéed veggies. If they can’t, ask your waiter to box up half of your massive pasta portion before they even bring it to the table. Not only will you eat less, you won’t have to worry about lunch tomorrow.

5. Go fishing.

Since you’ll probably eat the entire portion of fish on your plate (no one wants to be that guy reheating fish in the breakroom), choose wisely. Gans recommends trying a white fish, which tends to be lighter in calories than fattier fish like salmon and tuna.

6. Chop your salads.

Most salads are served big, leafy and aesthetically pleasing. But according to Gans, this also can prompt you to use more dressing to get everything evenly coated. Save some dressing (and calories) by asking the chef to chop whatever salad you order so it’s a little easier to dress.

7. Rethink dessert.

If there’s no fruit option on the dessert menu and you’re hankering for a post-dinner sweet treat, ask your server. Oftentimes, the kitchen can put together a fruit plate. Alternatively, sub a skim decaf latte for the espresso mousse on the menu. “Add a little sugar, and you won’t miss dessert,” says Gans.

8. Drink up.

The water on your table is not just for decoration. “The water can help fill you up and also help to slow down the wine drinking,” says Gans. Aim to finish your first glass before the meal comes.

9. Rethink your apps.

You’d think that if you’re trying to save calories, avoiding the appetizer menu at all costs would be the name of the game. But you should actually consider looking a little more closely and ordering off the app menu for your main course. According to Gans, appetizer portions are often a lot closer to actual portion sizes as opposed to the mammoth meal sizes that tend to come on an entrée menu.

10. Start sharing.

If you can’t stop drooling over the 14-ounce filet, ask someone to split it with you. Then order a side of sautéed veggies, like broccoli with a little garlic and olive oil, to complete your meal.

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8 Make-Ahead Breakfast Bowls Under 400 Calories

Tired of eating the same old cereal or oatmeal every morning? Keep healthy eating exciting for the eyes and taste buds with these eight easy make-ahead breakfast bowls. They’re quick to assemble the night before to simplify your mornings. These bowls are more than just like-worthy photos for your social media feeds — they’re nutrient-rich, wholesome breakfasts that’ll keep you energized all morning long (for 400 calories or less)!

1. Apple Pie Breakfast Bowl | Fit Foodie Finds

Shake up the way you drink smoothies with this apple pie smoothie bowl. This is a no-fuss blender recipe pumped up with fiber from rolled oats. Some delicious topper ideas are chia seeds, toasted pecans, sunflower seeds and, of course, apples! If sugar is a concern, swap out the vanilla Greek yogurt for plain. Recipe makes 1 serving.

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

2. Mango Pineapple Yogurt Bowl | MyFitnessPal’s Original Recipe

This mango-pineapple yogurt bowl is a tropical breakfast treat. Plain yogurt is naturally sweetened with chunks of pineapple and mango, along with toasted coconut flakes. Plain yogurt is an excellent breakfast choice because it contains probiotics (i.e., good bacteria) and a good dose of protein, calcium and vitamin D. Recipe makes 1 serving.

Nutrition (per serving): Calories: 334; Total Fat: 16g; Saturated Fat: 6g; Monounsaturated Fat: 2g; Cholesterol: 15mg; Sodium: 172mg; Carbohydrate: 38g; Dietary Fiber: 4g; Sugar: 32g; Protein: 16g

3. Homemade Banana “Yogurt” | Nutrition Stripped

This banana “yogurt” is made with simple, whole-food ingredients, and it’s dairy-free, too! Healthy fats from creamy cashews, fiber and protein from ground chia seeds, and the banana all blend together to create a thick, yogurtlike dish that’s creamy and naturally sweet. Recipe makes 2 servings at 1 cup each.

Nutrition (per serving): Calories: 152; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 45mg; Carbohydrate: 23g; Dietary Fiber: 7g; Sugar: 8g; Protein: 5g

4. Triple Berry Oatmeal Breakfast Bowl | Lovely Little Kitchen

Get your sweet fix right off the bat with this berry-filled bowl of oats! It’s made with frozen berries, so you can enjoy it any time of the year. To make it creamier and more protein-rich, swirl in some thick, rich Greek yogurt. Recipe makes 2 servings at 1 bowl each.

Nutrition (per serving): Calories: 291; Total Fat: 7g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 12mg; Sodium: 69mg; Carbohydrate: 50g; Dietary Fiber: 6g; Sugar: 19g; Protein: 9g

5. Cinnamon Quinoa Breakfast Bowl | Love & Lemons

A gluten-free alternative to oatmeal, this cinnamon-infused quinoa needs only 25 minutes of cook time. Beautify your breakfast bowl with seasonal fruits or crunchy textures (hello, toasted coconut and almonds!). Recipe makes 2 servings at 3/4 cup quinoa each.

Nutrition (per serving without toppings): Calories: 172; Total Fat: 4g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 157mg; Carbohydrate: 28g; Dietary Fiber: 4g; Sugar: 0g; Protein: 7g

6. Superfood Quinoa Breakfast Bowl | The Wheatless Kitchen

Adorned with blueberries, bananas and almonds, this gluten-free meal needs only seven ingredients. To top it off, each serving contains 9 grams of fiber! Recipe makes 2 servings at 1 3/4 cup each.

Nutrition (per serving): Calories: 361; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 11mg; Carbohydrate: 63g; Dietary Fiber: 9g; Sugar: 22g; Protein: 10g

7. Cheesy Oatmeal Bowl with Fried Egg | Healthy Nibbles and Bits

If you’re feeling adventurous, shake up your palate with this savory oatmeal! Quick-cooking steel cut oats (no, that’s not an oxymoron!) are the secret to giving this dish more texture and staying power without a long cook time. Mixed with white cheddar cheese and topped with a fried egg, this makes one energizing breakfast bowl. Recipe makes 1 serving.

Nutrition (per serving): Calories: 264; Total Fat: 18g; Saturated Fat: 8g; Monounsaturated Fat: 6g; Cholesterol: 194mg; Sodium: 460mg; Carbohydrate: 19g; Dietary Fiber: 3g; Sugar: 3g; Protein: 12g

8. Quinoa Breakfast Scramble | Wendy Polisi

Start your day right, with a generous bowl of quinoa, eggs and avocado. With 8 grams of fiber and 18 grams of protein, this breakfast scramble packs a nutritious punch! Store-bought salsa keeps prep time to a minimum. Recipe makes 1 serving

Nutrition (per serving): Calories: 373; Total Fat: 22g; Saturated Fat: 5g; Monounsaturated Fat: 11g; Cholesterol: 372mg; Sodium: 551mg; Carbohydrate: 27g; Dietary Fiber: 8g; Sugar: 2g; Protein: 18g

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