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vonnariana · 7 years

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Torch Calories With This Simple 30-Minute Swim Workout

Swimming is the perfect workout if you want to quickly burn a ton of calories. Need proof? Ask athletes from other sports who become exhausted after only a few lengths of the pool.

There are many reasons swimming is a great workout for the mind and body. For example, it’s the only cardiovascular exercise that works your entire body while putting little to no pressure on your joints.

Don’t worry if you can’t swim much yet. Beginners can still do a good pool workout that provides a lot of health benefits. You can build endurance and lose weight while giving your body the best workout it’s ever had in as little as 30 minutes a day.

Pro Tip: Before you start swimming for exercise, have a qualified coach look at your stroke to ensure proper technique, which prevents overuse injuries. As with all sports: If something is painful, stop.

WARMUP (5–10 MINUTES)

Start your workout slowly to give your muscles an opportunity to warm up. Focus on your technique: long, powerful strokes move you through the water at a steady pace. Depending on your swimming experience, you can either do a longer swim (400–500 yards) or break it up into shorter distances, with rest every few lengths. But make sure to start slow and build your pace throughout, which raises your heart rate and prepares you to swim fast.

KICK (5–7 MINUTES)

A good kick set helps you continue to warm up while also getting your heart rate up. Some swimmers use kickboards, but you can just extend your arms in a streamlined position or kick on your back.

Your kick should start at the hip, not the knees, which means you’re using your entire leg to provide propulsion. Keep your kick narrow and steady. A large up-and-down motion slows you down as it creates drag and reduces the power you generate.

READ MORE > 6 EXERCISES THAT BURN CALORIES IN OVERDRIVE

MAIN SET (10–15 MINUTES)

This is the focus of your workout. The set should allow you to maintain a high heart rate over an extended time, which allows you to burn maximum calories. (Compare it to the fat-burning qualities of high-intensity interval training, or HIIT)

Here’s a possible structure to follow:

Swim two lengths of the pool at a quick pace

Rest for 5–10 seconds

Repeat

Let’s say you can do a 50 (two lengths of a standard, 25-yard pool) in 45 seconds. Your interval would be 50–55 seconds, meaning you should get about 10–15 repeats in.

Once you build endurance, you can increase the distance or decrease the interval.

READ MORE > STRETCHES FOR SWIMMERS | 5-POSE YOGA FIX

COOL-DOWN (5 MINUTES)

Swim an easy 300 yards, broken up by 50s or 100s. This step is important because your body needs a chance to recover from the main set. Your pace should be like what you did in the warmup, and you should focus on good technique so your body can repeat it more easily when it’s tired.

Want more workouts? U.S. Masters Swimming members have access to daily workouts designed especially for a range of swimmers by a USMS-certified coach.

Want to learn more? Check out USMS’ Masters Swimming 101 article series.

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vonnariana · 7 years

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If You Want to Bust a Plateau, Embrace Failure

They say rules are meant to be broken. Case in point is this fitness rule people say you should never break: Don’t train to failure. Avoid it at all costs. It will wear out your muscles, exhaust your nervous system, make you sore and wreck your recovery for your next workout.

If you’re a novice or ignoring that rule and training to failure all the time, yes, this is true — you’ll slow your progress, create plateaus and ingrain bad technique. But if you’ve been training for awhile, you actually need even more stimulus than before to shock your body into muscle growth. That’s where strategically training to failure can give you awesome benefits. (The key word is “strategically.”)

With a method called AMAP — which stands for “as many as possible” — you have the invitation to push yourself to the max so you can shatter physical or mental barriers. Researchers even found training to failure boosts your HGH and testosterone (for more muscle growth) and activates motor units more than regular methods.

READ MORE > 10 ESSENTIAL BODYWEIGHT EXERCISES

By stressing your body with a ton of volume and intensity, it responds by shifting into “recovery mode” for repair and growth.

Here are six ways to use AMAP correctly:

1. FOCUS ON GREAT TECHNIQUE

When you aim to fatigue your body with a lot of reps, it’s critical you use excellent form at all times. That way, you train yourself to maintain great movement patterns that don’t break down under stress, which can help you on the field, ice, court, etc.

2. USE SIMPLE EXERCISES

Use AMAP on less complex moves like squats, pushups and rows — not on complicated and technical lifts like Olympic snatches.

3. USE AMAP FOR 3–4 WEEKS AT MOST

AMAP is a serious training method: It fatigues you physically and mentally. Overdo it, and you’ll push your body into overtraining — and risk injury. Use AMAP for a restricted, planned period of time (3–4 weeks, tops) followed by a “deload” week with less intensity and volume.

4. DO AMAP ON YOUR LAST SET, NOT EVERY SET

For example, if you have 3 sets of 10 reps of rows, then do 2 sets of 10 reps normally, and replace your final set with AMAP. If you use AMAP on every set, you’ll burn out too soon and do fewer total reps.

5. KEEP ADJUSTING

AMAP lets you know where you stand. Let’s say, for example, you squat 100 pounds for 8 reps. With AMAP, you’ll probably crank out 10–12, but if you manage to do 18 reps, your weight of 100 pounds was too low to begin with.

6. USE IT FOR “GAINS,” NOT “CUTS”

If you’re using AMAP for a month, you’ll need to eat more than usual. To maximize your results, give your muscles what they need for repair and growth: Drink a protein shake after your workout and eat plenty of whole foods with every meal.

GEAR UP FOR YOUR NEXT WORKOUT

> Men’s Workout Tops > Men’s Workout Pants > Women’s Workout Tops > Women’s Workout Pants

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vonnariana · 7 years

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7 Ways to Eat Better, Slash Food Waste and Save Money

Globally, we waste about 1.3 million tons of food every year, which equals to about $1 trillion of wasted or lost food. Food waste in the United States is expected to claim about 30 to 40 percent of our entire food supply. On average, American families throw away 25 percent of the food they purchase each year, costing a family of four about $1,365 to $2,275 annually. Water, energy, land, labor and other resources are used to create food that ends up in a landfill, where it generates methane, a potent greenhouse gas.

But food waste is also bad for your wallet. All the money saved by clipping coupons and buying in bulk may be offset by wasting the food you’re working so hard to save money on. Here are some ideas on how to cut down your food waste:

1. PLAN, PLAN, PLAN

Know your menu ahead of time and buy the right quantities. A meal plan and a detailed shopping list helps you buy the right amount of food and know how you’re going to use it, helping to limit how much will spoil before you eat it. Bonus: When people plan meals they tend to eat more healthfully.

READ MORE > A BEGINNER’S GUIDE TO MEAL PLANNING

2. KNOW THE SHELF LIFE

While some fruits and vegetables last all week long (such as kale and grapefruit), others spoil in a few days (like ripe avocado and raspberries). Do your research so you know how much to buy and when to plan to eat it.

3. CONSIDER FROZEN

We’re not talking TV dinners here. Many wholesome ingredients, including meat, poultry and fish, are great to buy frozen. While we all want to eat fresh fruits and vegetables, with freshness comes perishability, making them the most commonly wasted food products. Peas and corn are excellent for freezing because they have low water content, making their texture remain more intact when freezing and defrosting. Kale, collards and other greens also freeze well. Frozen berries are a great option in any recipe where the berries get cooked or whirled, such as in your morning oatmeal.

4. KEEP A CLEAN FRIDGE

This is easier when you’re not buying too much in the first place. Make sure to place your leftovers in a highly visible area of your fridge so you know what needs to be eaten and what foods are about to go bad.

READ MORE > HOW TO SPRING CLEAN YOUR PANTRY

5. FREEZE EXTRAS & LEFTOVERS

Plenty of foods, including fruits and vegetables, are excellent for freezing and eating later. Soups, casseroles, bread, raw meat or seafood, cooked rice or pasta and butter are the best options for freezing. Many small fruit and vegetable bits are worth freezing for adding to smoothies. These include peeled bananas, sliced avocados, berries, spinach, cauliflower, winter squash and zucchini.

6. USE AS MUCH OF A FOOD AS POSSIBLE

When you think you’re done with an ingredient — think again. The zest of lemons and oranges can make an excellent garnish on salads. Chunks of fruits or vegetables can flavor your next glass of water or be mixed with grains and used to create a stuffing. Bread can be turned into croutons. Watermelon rind can be used in a cole slaw or pickled.

7. TRACK WHAT YOU THROW AWAY

Before you go to the grocery store, make a list of what you’ve tossed. If it’s your third time this month throwing out a particular ingredient, reconsider how much you are purchasing or make more realistic menu plans. Tweaking your grocery list each week maximizes your grocery budget while minimizing food waste.

Following these tips to reduce food waste, save all that hard-earned money and eat better.

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vonnariana · 7 years

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The Truth About Tofu and Dairy Fat | Ask the Dietitian

We’re back again to field another round of questions about nutrition, weight loss and more. Every few weeks, I’ll pick a few to answer in detail. This week’s installment covers a couple controversial foods. Why can’t the experts make up their minds? I’m here to help!

With 9 grams of plant-based protein per serving, tofu packs a filling, satisfying and nutrient-dense punch. Ounce per ounce, it has more iron and calcium than beef, half the calories (fewer than chicken, too) and zero cholesterol.

Soybeans — the base from which tofu is made — have a controversial reputation and have been the subject of numerous medical studies during the past decade. Soybeans contain high levels of phytoestrogens, a plant compound that (as its name implies) contains qualities that resemble estrogen, a hormone linked to breast cancer. None of the evidence around soy consumption and breast cancer shows any direct links — most, in fact, says otherwise, according to the Susan G. Komen Breast Cancer Foundation. Several studies suggest soy is linked to lower breast cancer risk, lower levels of inflammation and can also help with weight control — a key factor in breast cancer risk.

There’s no reason to eliminate tofu from your diet — in fact, research supports including more. It’s versatile in the kitchen — delicious hot or cold, seared or baked — especially when drizzled with soy sauce and sesame oil or sweet chili sauce.

A lot of tofu is genetically modified — about 93% — so look for organic varieties, which aren’t genetically altered, and readily available in most supermarkets. An added bonus: Tofu is budget-friendly, quick cooking and keeps well in the refrigerator for those nights when you need to pull a healthy dinner together in a pinch.

READ MORE > 8 FOODS THAT ARE SURPRISINGLY GOOD FOR WEIGHT LOSS

More and more science is leading us to believe dairy fat, when eaten as part of a healthy diet, can actually help you lose weight. A recent review published in the European Journal of Nutrition reported lower body weights, less weight gain and a lower risk for obesity among full-fat dairy eaters. Another study, published in the American Journal of Nutrition, found that, in a group of more than 18,000 women, those who consumed more higher-fat and whole-milk dairy products had a lower risk of being overweight.

Fuller-fat yogurts, cheeses and milks are thicker, creamier and more satisfying than the fat-free versions. They’re less processed, have a cleaner ingredient profile, are rich in protein, calcium and — most important — they taste better and keep you full longer. Yogurt, kefir and cultured cheeses contain gut-friendly probiotics, which have been linked to a number of healthy benefits. Unless dairy disagrees with you (a number of Americans are intolerant), there’s no reason not to reach for that 2% or whole milk yogurt over fat-free.

But don’t go indulging too far with the butter and heavy cream. Some dairy contains a high percentage of saturated fat, added sugars and little to no fiber (which also plays an important role in maintaining a healthy weight). Bottom line: It’s OK to skip the skim, as existing research supports higher-fat dairy. Just be sure to read labels, limit high-sugar ice cream treats and buy plain yogurt, milk and kefir with no added sugars.

Got another burning question for me? Keep them coming! Ask away in the comment section below, and keep up with the MyFitnessPal Facebook page for more opportunities to Ask the Dietitian.

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vonnariana · 7 years

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Unbundled Spring Rolls with Raspberry Ginger Sauce | Recipe

Fresh spring rolls are deconstructed and reimagined as fresh summer bowls in this recipe from Clean Eating. Make an easy raspberry ginger sauce, then drizzle it over lean grilled chicken, glass noodles and crunchy veggies. Serve as a light lunch or dinner.

Print

Unbundled Spring Rolls with Raspberry Ginger Sauce

Ingredients

5 ounces glass noodles (such as mung bean noodles) or brown rice vermicelli

2 boneless, skinless chicken breasts (about 1 pound total)

1/2 teaspoon sea salt

1/2 teaspoon paprika

Ground black pepper, to taste

1–2 large avocados, peeled, pitted and thinly sliced

2 cups red cabbage, shredded

2 cups carrots, grated or shredded

1/2 cup fresh cilantro leaves

Raspberry Ginger Sauce

2 cups raspberries (can use frozen, defrosted)

1/2 cup rice vinegar

1/4 cup unpasteurized organic white miso

1/4 cup olive oil

1 tablespoon raw honey

2 teaspoons ginger, peeled and finely grated

1–2 teaspoons Sriracha, optional

Directions

Cook noodles according to package directions and drain.

Heat grill pan to medium-high. Season chicken with paprika, salt and pepper. Grill until cooked through, 4–6 minutes per side. Set aside until cool enough to handle, then cut into 1-inch slices.

Meanwhile, prepare raspberry ginger sauce: In a blender, purée all ingredients plus 1 tablespoon water to desired consistency.

Divide noodles, chicken, cucumbers, avocado, cabbage, carrots and cilantro among bowls. Drizzle with sauce.

Nutrition Information

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

Per serving: Calories: 428; Total Fat: 20g; Saturated Fat: 2g; Monounsaturated Fat: 14g; Cholesterol: 42mg; Sodium: 600mg; Carbohydrate: 44g; Dietary Fiber: 8g; Sugar: 12g; Protein: 19g

Nutrition Bonus: Potassium: 416mg; Iron: 14%; Vitamin A: 154%; Vitamin C: 59%; Calcium: 8%

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vonnariana · 7 years

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Racing the States and 19 Other Non-Scale Victories by MyFitnessPal Users

Our MyFitnessPal community is filled with motivated users achieving all kinds of fitness goals. Weight loss is just the tip of the iceberg. From walkers and runners to gym-goers, bikers, hikers and kayakers, MyFitnessPal users are an adventurous bunch. Here are some of our favorite non-scale victories you shared on the MyFitnessPal Facebook page:

1. Recovering from a long-term injury like a champion

2. Getting back into running and as fit as “high-school you”

3. Resisting a coworker’s evil attempt to give you cupcakes (just kidding!)

4. Sticking to your fitness plan and being proud

5. Keeping up with workouts away from home

6. Running straight across the U.S.

7. Making big-time gains at the gym

8. Filling your calendar with fun, challenging workouts

9. Pushing aside excuses and getting back into a running routine

10. Abs! There’s no better reward

11. Working through cravings with healthy swaps

12. Biking 193 miles, injury free

13: Dropping sizes and staying determined

14. Accomplishing more than you thought possible

15. Swimming your way to success

16. Coming back strong after a setback

17. Feeling more fit and healthy in daily life

18. Knowing a healthy lifestyle includes feeling good about your body (and eating an extra piece of birthday cake!)

19. Training for a century ride and keeping up with strength training

20. Staying right on track — you’re on your way, Kathleen!

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vonnariana · 7 years

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Grilled Shrimp & Cucumber Gazpacho | Recipe

Cool cucumber soup meets sizzling grilled shrimp in this summery recipe. This chilled soup combines the delicate flavor of cucumbers with silky tofu, zesty limes and fresh herbs. The addition of grilled shrimp takes the protein quotient to a whopping 33 grams.

Print

Grilled Shrimp & Cucumber Gazpacho

Ingredients

1/4 cup sesame seeds

2 cucumbers, seeded and chopped (4 cups)

1/2 sweet onion, chopped (3/4 cups)

1 small garlic clove, peeled

1/4 cup Italian parsley leaves

1/4 cup (2 ounces) soft silken tofu

1/4 cup olive oil, divided

3 tablespoons lime juice

1 tablespoon sherry vinegar or white-wine vinegar

3/4 teaspoon salt, divided

1/2 teaspoon white pepper

1 pound shrimp, peeled and deveined

1 teaspoon smoked paprika

8 (6-inch) bamboo skewers, soaked in cool water for 1 hour

Directions

Toast sesame seeds in a small, dry saute pan over medium-low heat, stirring occasionally, until nutty-smelling and golden brown, about 3 minutes.

In a blender, combine cucumbers, onions, garlic, parsley, tofu, 3 tablespoons of oil, lime juice and vinegar. Blend until smooth. Season the gazpacho with 1/2 teaspoon of salt and white pepper and chill until needed.

Preheat a grill or grill pan over medium-high heat. Clean and oil the grill. Toss the shrimp with the remaining olive oil, paprika and 1/4 teaspoon salt. Thread the shrimp onto the prepared skewers. Grill skewers until the shrimp are pink and opaque white throughout, about 3 minutes per side.

Pour the soup into four shallow soup bowls and balance the skewers on the edge of the bowls. Sprinkle with toasted sesame seeds. Serve immediately.

Note: The soup can be made up to one day ahead. Whisk to re-incorporate ingredients before serving.

Nutrition Information

Serves: 4 | Serving Size: 1 cup soup and about 10 shrimp

Per serving: Calories: 318; Total Fat: 19g; Saturated Fat: 3g; Monounsaturated Fat: 12g; Cholesterol: 183mg; Sodium: 572mg; Carbohydrate: 13g; Dietary Fiber: 3g; Sugar: 5g; Protein: 33g

Nutrition Bonus: Potassium: 643mg; Iron: 16%; Vitamin A: 11%; Vitamin C: 20%; Calcium: 20%

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vonnariana · 7 years

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21 Dietitian-Approved Tips to Jump-Start Weight Loss

The new year brings more energy, a renewed spirit, a fresh start and the best of intentions. Many people have health and weight-loss goals to achieve, and they turn to fad diets that leave them feeling deprived and wanting to give up after a couple weeks or days. This year, set yourself up for success with these dietitian-approved tips to jump-start weight loss.

1. MAKE YOUR FOOD BEAUTIFUL

We eat with our eyes as much as we do with our mouths! After a season of stunning holiday food, you’d benefit from putting the same effort into making healthy meals for the new year. Instead of throwing veggies into a bowl, plate them with care, cut them in new ways and pick lots of colors. Take that extra step to enjoy the process of eating healthy options.

– Carlene Thomas, RDN, LD, Registered Dietitian and Food Content Creator at Healthfully Ever After

2. DON’T SKIP MEALS

To jump-start weight loss (and maintain it!), get your hunger in check by choosing satiating meals and snacks every three to four hours. For optimal hunger control, aim to have meals and snacks that contain both protein and fiber–two nutrients that have serious staying power.”

– Kara Lydon, RD, LDN, RYT, blogger at The Foodie Dietitian

3. MEAL PREP IN ADVANCE

Preslice vegetables and fruits, and keep in air-tight containers at eye level in the front of your fridge. They should be the first items you see when you need a quick snack. Having presliced veggies makes it easier to whip up omelets, salads, casseroles and soups. If you feel you pressed for time to slice your own fruits and veggies, most grocery stores sell them presliced from their kitchens. Keep in mind this is more expensive, but the extra cost is worth it if it means you’re more likely to eat more fruits and vegetables!

– Angie Asche, MS, RD, LMNT, of Eleat Nutrition

4. MAKE HEALTHY FOOD VISIBLE

Display fruit on your kitchen countertop, whether it’s in a pretty bowl or on a decorative cake stand. Whenever you want a snack, you’ll see the fruit first and hopefully reach for that.

– Amy Gorin, MS, RDN, dietitian in the New York City area and contributing blogger at ‪Weight Watchers

5. PACK NUTRITIOUS SNACKS

Bring a small snack to work, and eat it 30 minutes before you begin your commute home. This will curb the insatiable hunger, preventing a trip through the drive-thru. It will also make dinner preparation or last-minute stops at the grocery store so much more bearable! My favorite options are almonds or a Greek yogurt.

– Lauren Gibson, RD, of Eating with a Purpose and Lauren Gibson RD

READ MORE > 10 OF THE BEST WORKOUTS FOR WEIGHT LOSS

6. DO WEEKLY WEIGHT CHECKS

Once you start making changes, you are probably agitated to see the numbers go down quick, but obsessing with the scale on a daily basis won’t help. Instead, it’s better to give it a week–the rule of thumb is to weigh yourself every week using the same scale, preferably in the morning.

– Dixya Bhattarai, RD, LD, of Food Pleasure And Health

7. POWER UP BREAKFAST WITH PROTEIN

Make sure to enjoy a balanced breakfast packed with protein. It will help to keep your energy levels up all morning and may also help you snack less later in the day.”

– Lauren Harris-Pincus, MS, RDN, owner of ‪Nutrition Starring YOU

8. PILE PLANTS ON YOUR PLATE

Focus on eating more plants. Crowd out your plate by packing in as much produce as you can. You’ll feel fuller, and you’ll be practicing portion control without even thinking about it.

– Rachael Hartley, RD, LD, CDE, Owner of Avocado A Day Nutrition

9. EAT YOUR VEGGIES FIRST

Veggies fill you up not out!

– Marisa Moore, MBA, RDN, LD, Owner of Marisa Moore Nutrition

10. DRINK MORE WATER

Our bodies need lots of water to keep our energy levels up, undergo regular digestion, etc. Drinking water before meals may also help to curb hunger and keep you satisfied before, after or during a meal.

– Katie Serbinski, MS, RD, founder of Mom to Mom Nutrition, LLC

11. KEEP A FOOD JOURNAL

Our minds are always busy, so it’s easy to underestimate the amount of food consumed. Tracking your food with a journal or mobile app can make you more aware. Be as specific as possible, tracking type of food, amount, time, place, hunger level and emotions surrounding eating. Not only can developing a food-tracking habit make you more aware of portion sizes and eating patterns (e.g., overeating at night, skipping breakfast), it can help detect mindless or emotional eating.

– Min Kwon, MS, RD, owner of MJ and Hungryman

12. EAT A PROTEIN- AND FIBER-RICH BREAKFAST

When my waistband is fitting a little tighter than I’d like, one of the first places I start shaping up is at breakfast. Rather than focusing on “lightening” breakfast with fewer calories, I make sure to pump up the protein and fiber at my morning meal. That usually means adding an egg white-and-veggie omelet or hard-boiled eggs with fruit, plus a small fiber-rich muffin or small bowl of oatmeal. What I eat in the morning not only sets my hunger level but also sets the tone for how I’ll eat throughout the day.

– Regan Jones, RD, Founding Editor at Healthy Aperture

13. DON’T DEPRIVE YOURSELF

Allow yourself to have a treat from time to time! If you deprive yourself, chances are that over time you will give in and binge. Instead give yourself a set number of times (maybe two to three times) per week where you can treat yourself without feeling guilty.

– Kelsee Gomes, MS, RD, CSSD, Director of Sports Nutrition at University of North Carolina at Chapel Hill

14. PLAN TO EAT AT HOME

It’s no secret that home-cooked meals typically have smaller portions and contain less sodium and fat than eating out. I think packing homemade lunches and eating at home for dinner makes a big difference in my clients’ long-term weight-loss success. Ideally you should eat 90% of your meals at home; in a week, that allows for three meals out. Plan your meals out as an enjoyable event, and aim to eat or pack your lunch the other 18 meals for the week. The more you do it, the easier it will become.

– Carissa Bealert, RDN, owner Evolution Fitness Orlando at Carissa Bealert

READ MORE > THE 11 MOST COMMON WEIGHT-LOSS BLUNDERS DIETITIANS SEE

15. EAT WITH INTENTION

Ask yourself if you are really hungry. Think about what you are eating, and, most of all, savor and enjoy it! Being aware is the key to weight loss.

– Wendie Schneider, RDN, LD, owner of Pantry Doctor LLC

16. MAKE SMALL CHANGES

Think about what small change you can make in your daily routine that will help improve your health. For some, it may be taking the stairs instead of the elevator. For others, it may be opting for water instead of Coke for lunch. Bottom line: Remember, small changes make big differences over time!

– Elizabeth Shaw, MS, RD, CLT, of Simple Swaps

17. SLOW DOWN AND USE ALL YOUR SENSE WHEN YOU EAT

Look at your food, smell it, touch it (with your fingers, fork or tip of tongue, depending on what’s appropriate), listen to it (Is it crunchy, mushy or slurpy?) and, of course, taste it. Eating with all your senses involved is an important part of mindful eating.

– Jessica Fishman Levinson, MS, RDN, CDN, of Nutritioulicious

18. FIND WAYS TO MOVE MORE DURING THE DAY

Aim to get 10-minute increments of exercise at a time; this could be walking around while on the phone, parking in far-away parking spots or taking the stairs. Just find ways to sit less because small changes make a difference, especially if you move to boost energy instead of hitting the candy jar or vending machine.

– Rebecca Clyde, RD, CD, of Be Truly Nourished

19. SET A SMALL, REASONABLE GOAL, ONE GOAL AT A TIME

You can easily get discouraged if you can’t reach the big goals you set for yourself. Choose one goal at a time, and once that feels easy and routine, set your sights on a new goal. Slow and steady always wins the race!

– Emily Cooper, RD, LD, of Sinful Nutrition

20. GET A GOOD NIGHT’S SLEEP

While you may think that the road to weight loss begins at the gym or in the kitchen, research has shown that it might start in the bedroom. Getting a good night’s sleep (ideally eight hours) helps guide your food choices by controlling your hunger and fullness hormones, ghrelin and leptin. Ghrelin tells your brain it is time to eat, but when you lack sleep, your body makes more ghrelin. The reverse is true for leptin, the hormone that cues fullness; sleep deprivation slows down leptin production. These hormonal changes cause you to overeat, resulting in unwanted pounds, so put the phones away, cue the sound machine and plan for six to nine hours of shut-eye.

– Holley Grainger, MS, RD, Lifestyle and Culinary Nutrition Expert at Holley Grainger

21. FOCUS ON THE POSITIVES

‘One of the fastest ways to jump-start weight loss is to focus on what you can eat instead of what you can’t. Investing all of your energy to stop yourself from eating higher-calorie foods (think: dessert) can leave you feeling drained and deprived. Instead, focus on drinking at least two quarts of cold water and eating five servings of fruits and vegetables each day. This naturally leaves less room for higher-calorie foods, and every time you are successful, it will leave you with a positive feeling of accomplishment.

– Cindy Heroux, RDN, author of “The Manual That Should Have Come With Your Body”

Instead of creating unrealistic goals this year, jump-start your weight loss with these tried-and-true tips from the nutrition experts.

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vonnariana · 7 years

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17 Weeknight Dinners That Registered Dietitians Actually Cook

On the one hand, dinnertime is often the highlight of a weekday. It’s when you get to stop thinking about work, put on your comfy clothes, and maybe spend some quality time with friends or family. Also: food. On the other hand, coming up with fast, easy recipe ideas that are also delicious and healthy can sometimes make dinner feel like less of a pleasure and more of an extra stress.

To help you out, we asked some of our favorite R.D.s about their go-to weeknight dinner recipes. They spend the majority of their days talking about healthy food and good eating habits, so they’re experts on what qualifies as a well-rounded, satisfying dinner. But also, they’re busy people who don’t always have a ton of time to cook during the week. Below are some of their tried-and-true dinner ideas.

1. EASY KALE TACO SALAD WITH BLACK BEANS AND SOYRIZO

“Simple dinners are always the best. I love this Easy Kale Taco Salad recipe because it takes minutes to prepare and it’s filling as all hell. It also makes me feel warm and cozy inside knowing that I’m nourishing my body with all those vitamins, minerals, and fiber.”

—Jessica Jones, M.S., R.D., C.D.E., cofounder of Food Heaven Made Easy and co-author of the 28-Day Plant-Powered Health Reboot

2. QUINOA ENCHILADA DIP

“Quinoa enchilada dip…say what?! Those were my exact words when my BFF and business partner posted this recipe on our healthy eating Web site, Food Heaven Made Easy. I immediately made it for dinner that week, and it’s been a part of my healthy dinner repertoire ever since. I love that it’s balanced with complex carbs, protein, veggies, and fats. Plus, there are chips involved.”

—Jessica Jones

3. SORGHUM PESTO BOWL

I’m a huge fan of whole grain bowls. They are my go-to for simple and quick weeknight dinners. This version uses sorghum but you can also make it with another whole grain like farro, quinoa, or barley. I use canned beans for protein to make things super fast, or you can quickly cook up some lentils. Paired with veggies and olive oil you have a well-balanced meal with fiber, protein, and healthy fat. I like to make enough for three or four meals and use leftovers for lunch.

—Alissa Rumsey, M.S., R.D., C.S.C.S, owner of Alissa Rumsey Nutrition and Wellness

4. PALEO BARBECUE CHICKEN CASSEROLE

“This is one of my favorite weeknight recipes. I love that it’s a paleo recipe so uses very “clean” ingredients- the spaghetti squash is filling but low calorie and it’s packed with protein from the chicken and eggs. And I like anything with a kick, so the peppers in this recipe are perfect! It’s also super easy to prep and is great as leftovers too!”

—Brittany Kohn, R.D.

5. VEGAN JAMBALAYA

When I want something flavorful, comforting, and vegan, this Creole Vegan Jambalaya is one of my go-to dinner dishes. I was inspired to develop this recipe during Mardi Gras; but it’s delicious to my tastebuds any time of the year!

—Jackie Newgent, R.D., culinary nutritionist and author of The All-Natural Diabetes Cookbook

6. SLOW COOKER HAWAIIAN SHREDDED CHICKEN

“I either make this on the weekend to reheat later in the week, or if I didn’t plan ahead, I make it in the Instant Pot. Even on busy weeknights it’s so easy, and there are directions for both methods in the recipe. I wrap mine in chard leaves with avocado and veggies, and my kids like theirs over rice with diced cucumbers, shredded carrots and slivered almonds.”

—Jessica Beacom, R.D., blogger at The Real Food Dietitians

7. INSTANT POT SWEET POTATO CHICKEN CURRY

“The Instant Pot makes this curry dish unbelievably quick and flavorful. Serve it over cauliflower rice for a hearty meal that’s even more delicious the next day.”

—Jessica Beacom

8. BEST-EVER TURKEY MEATBALLS

“I always find myself making turkey meatballs once a week because they are versatile, healthy, and delicious! Dinner is a snap later in the week when I freeze half the batch I whip up. They’re also a great vehicle for sneaking in veggies such as spinach, sweet potatoes, carrots, and mushrooms. These turkey meatballs are simmered in beer on the stovetop for an extra special flavor, but they are also delicious when baked in the oven.”

—Lindsey Pine, M.S., R.D., C.S.S.D, C.L.T, owner of Tasty Balance Nutrition

9. STIR-FRIED THAI SORGHUM TOFU BOWL

“I love this [vegan, gluten-free] recipe because the Thai sauce is to die for! Plus, it’s a healthy one-dish meal. It has veggies, a plant-protein, and whole grains. Everyone loves it, even carnivores!”

—Sharon Palmer, R.D.

10. BLACKENED SALMON

“This is one of my all-time favorite recipes. My husband and I created it together, and we literally enjoy it at least once every week! I think you will find that it’s super easy to make (dinner in 20 minutes, anyone?), has just a few (of the right) ingredients, and the combination of the juicy salmon with the spicy-sweet seasoning rub is a match made in recipe heaven. Plus, it is packed with heart healthy omega-3’s and protein. I like to serve it over a simple green salad.”

—Sarah-Jane Bedwell, R.D., L.D.N., host of Cooking with Sarah-Jane video and blog series

11. SPICY FISH TACOS WITH TANGY MANGO CREMA

“These Spicy Fish Tacos with Tangy Mango Cream have all the flavors of the deep-fried versions without all the greasy fat. Give it a try for yourself, and I think this recipe will become a regular in your Taco Tuesday rotation!”

—Sarah-Jane Bedwell

12. PASTA WITH BROCCOLI, SQUASH, AND CHICKEN

If you’re an athlete, this super high-protein pasta dish might be your new favorite weeknight meal. [Tara Ostrowe], M.S., R.D., C.S.S.D., runs the performance nutrition program for the New York Giants, so she knows about post-workout eats. This pasta, from the cookbook Recipes For Champions is one of her favorites.

13. ULTIMATE STREET FISH TACOS

“What I love about these easy-to-make fish tacos is that they’re super nutritious and tasty—two street tacos have only 170 calories and provide 17 grams of protein and 5 grams of healthy unsaturated fat. Plus, the small size makes them fun for kids or to serve at parties when finger foods are easier to eat.”

—Patricia Bannan, M.S., R.D.

14. RED CHILE AND CHEESE-STUFFED TURKEY BURGER

“My super quick and tasty turkey burgers offer an awesome surprise filling in the middle that everyone loves! Served on a whole wheat bun with your favorite toppings—such as sliced avocados, tomatoes, salsa, and arugula—each burger is only 360 calories and provides 33 grams of protein.”

—Patricia Bannan

15. BRUSSELS SPROUTS AND GRUYÈRE FRITTATA

“In my house we refer to this dish as the ‘brain food’ frittata, in part because the Brussels sprouts look like mini brains but mostly the duo of Brussels sprouts and eggs pack this frittata with choline—a micronutrient that’s known as the heart helper, mom’s best friend, baby brain builder, and a builder of memory blocks.”

— Rebecca Scritchfield, M.A., R.D., H.F.S, author of Body Kindness

16. PESTO CHICKEN WITH ZUCCHINI NOODLES

“I love zoodles! They are such an easy, low starch, veggie-rich way to bulk up my meals. I love a lot of volume when I eat, but I hate the heavy feeling I have after pasta or starchy foods, particularly at night. This zoodle dish Savory Lotus is one of my favorite recipes—easy, flavorful, filling, and light!

—Lauren Minchen, M.P.H, R.D., C.D.N.

17. SALMON QUINOA BURGERS WITH MINT YOGURT SAUCE

“I love burgers, meatballs, and patties. They are such fun ways to combine different flavors and textures. These salmon patties do just that with a combo of canned salmon, quinoa, chia seeds, peppers, and spices. They are a true protein powerhouse!”

—Kath Younger, R.D., blogger at Kath Eats Real Food

The post 17 Weeknight Dinners That Registered Dietitians Actually Cook appeared first on Under Armour.

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vonnariana · 7 years

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8 Thirst Quenching Watermelon Recipes

Thirst quenching and the icon of summer in fruit form, watermelon is nearly everyone’s go-to during these sweltering months. As its name suggests, watermelon is super hydrating — it’s more than 90% water — making it low in calories. One cup of diced watermelon contains 46 calories and is a good source of vitamins A and C. On top of that, watermelon is rich in lycopene; the powerful antioxidant also gives it its red color. Here you’ll find all kinds of ways to enjoy this refreshing fruit — from smoothies to grilled skewers.

1. WATERMELON POKE BOWLS | LOVE AND LEMONS

Despite the name, this dish is completely vegetarian and fish-free because cubed watermelon stands in for raw fish. These watermelon “poke” bowls are filled with fun toppings: cucumbers, macadamia nuts, avocado and pickled ginger. A tangy garlic-sesame vinaigrette dressing brings all these ingredients together. Recipe makes 4 servings at 1 small bowl each.

Nutrition (per serving): Calories: 217; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 8g; Cholesterol: 0mg; Sodium: 397mg; Carbohydrate: 25g; Dietary Fiber: 5g; Sugar: 16g; Protein: 5g

2. WATERMELON FETA AND BALSAMIC “PIZZAS” | SKINNYTASTE

In this savory, five-ingredient recipe, watermelon slices replace pizza dough for a low-carb makeover. The wedges are topped with feta, olives and mint, then drizzled with a balsamic glaze. This easy-to-make dish is great as a summer barbecue side dish. Recipe makes 4 servings at 2 slices each.

Nutrition (per serving): Calories: 90; Total Fat: 3g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 6mg; Sodium: 148mg; Carbohydrate: 14g; Dietary Fiber: 1g; Sugar: 12g; Protein: 2g

3. THREE-INGREDIENT CREAMY WATERMELON POPSICLES | LL BALANCED

These creamy popsicles are perfect for children and adults alike on a hot summer day. It’s as easy as blending fresh watermelon with coconut cream and a touch of honey. These naturally sweet treats contain less than 70 calories each and are dairy free. Recipe makes 6 servings at 1 popsicle each.

Nutrition (per serving): Calories: 69; Total Fat: 3g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 4mg; Carbohydrate: 11g; Dietary Fiber: 0g; Sugar: 10g; Protein: 1g

4. LENTIL & WATERMELON CAPRESE SALAD | UPROOT KITCHEN

Upgrade your usual caprese salad with the addition of juicy watermelon and nutty lentils. Combine watermelon chunks with cherry tomatoes, mozzarella, basil and lentils for a twist on the Italian classic. The lentils add a nice, toothsome texture and provide plant protein and fiber. Recipe makes 6 servings.

Nutrition (per serving): Calories: 162; Total Fat: 5g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol:15 mg; Sodium: 239mg; Carbohydrate: 19g; Dietary Fiber: 8g; Sugar: 4g; Protein: 11g

5. GRILLED SHRIMP SKEWERS WITH WATERMELON & AVOCADO | PALEO LEAP

The Thai-inspired coconut-chili marinade gives these shrimp skewers an island flare. Watermelon and avocado complement grilled shrimp for a nutritious appetizer rich in high-quality protein, healthy fats, vitamins and minerals. Recipe makes 4 servings at 2 skewers each.

Nutrition (per serving): Calories: 148; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 54mg; Sodium: 205mg; Carbohydrate: 14g; Dietary Fiber: 3g; Sugar: 6g; Protein: 9g

6. WATERMELON PANZANELLA WITH SMOKY GRILLED CHICKEN | CLEAN EATING

This recipe is a twist on Italian panzanella bread salad. Sweet watermelon accompanies a medley of grilled chicken, toasted crusty bread, mint and arugula. A sprinkle of salty feta makes this meal a harmony of sweet and savory flavors. Recipe makes 4 servings.

Nutrition (per serving): Calories: 365; Total Fat: 13g; Saturated Fat: 4g; Monounsaturated Fat: 6g; Cholesterol: 41mg; Sodium: 543mg; Carbohydrate: 43g; Dietary Fiber: 5g; Sugar: 14g; Protein: 23g

7. RED SNAPPER WITH CHUNKY TOMATO-WATERMELON SALSA | COOKING LIGHT

Summer’s peak produce come together in this tasty meal. A salsa of cubed watermelon, cherry tomatoes, red onion, lime and herbs accompanies a crispy, grilled red snapper. Enjoy this high-protein dish in less than 25 minutes. Feel free to use any mild, white fish in place of the red snapper. Recipe makes 4 servings at 1 snapper fillet and 3/4 cup salsa each.

Nutrition (per serving): Calories: 374; Total Fat: 14g; Saturated Fat: 1g; Monounsaturated Fat: 7g; Cholesterol: 63mg; Sodium: 483mg; Carbohydrate: 27g; Dietary Fiber: 4g; Sugar: 20g; Protein: 38g

8. 5-INGREDIENT SPARKLING FROZEN FRUIT SMOOTHIE | COTTER CRUNCH

Frozen watermelon eliminates the need for ice in this fruit smoothie. A combination of frozen berries, banana, coconut milk (or yogurt) and sparkling water makes this smoothie deliciously creamy and refreshing. This ice cold, thirst-quenching drink is hydrating and full of vitamin C. Recipe makes 4 servings.

Nutrition (per serving): Calories: 115; Total Fat: 4g; Saturated Fat: 4g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 7mg; Carbohydrate: 21g; Dietary Fiber: 2g; Sugar: 13g; Protein: 2g

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vonnariana · 7 years

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Why Your Weight is Just a Number

When setting weight goals, it’s easy to pick a number that seems as low as possible — or at least lower than you are now — or to arbitrarily choose a time in your personal history when your weight seemed just right. Maybe that was high school, pre-baby or just a few months ago.

You may choose to go with a more standard number, like the “normal” range of your body mass index (BMI) score, or simply compare yourself to some of the fitter people on your Instagram feed who seem to be around your height and build.

The fact is: Choosing an ideal number for your weight isn’t an easy task, especially because age and gender play a role as well. However, determining an ideal number may be a good step toward more wellness, according to Italian researcher Antonello Lorenzini of the University of Bologna.

“Body weight, of course, has a relation to optimal health,” he says, adding that reaching what you determine to be an “ideal weight” can be useful for preventing the health risks that come with obesity and being overweight.

THE PROBLEM WITH BMI

Although it’s common for physicians, insurance companies, some schools and even the Centers for Disease Control to use BMI for measurement, there are plenty of issues when it comes to using that for gauging excess weight.

First, those with more muscle mass will be kicked into higher categories. Technically, Arnold Schwarzenegger is considered obese. Even with those who are “normal weight,” BMI doesn’t allow for insight into muscle versus fat.

Adding to the challenge: There have been different formulas in the last 50 years for determining “ideal weight.” Even within the BMI, the range of recommended weight can be wide, four formulas in particular — Hamwi, Devine, Miller and Robinson — each come with their own set of criteria, and while the results may be similar, there are still variations.

For example, a 30-year-old woman who is 5-foot-4 would be considered within a healthy range if she weighed between 107–145 pounds. The most recent formula, Robinson, would put her ideal weight at 123. But a woman who has solid muscle mass may weigh more — does that mean she needs to risk losing that muscle just to reach a lower number? That seems like an absurd strategy, Lorenzini says. “BMI’s limitations are well known,” he notes. “It gives a very imprecise estimate of a person’s activity level, which has been recognized as contributing to successful aging and greater health.”

READ MORE > WHAT BMI MAY (NOT) SAY ABOUT YOUR HEALTH

BETTER WAYS TO MEASURE

With BMI as a less-than-accurate gauge, it becomes tougher to nail down a specific number for ideal weight, but maybe you don’t have to. Some experts believe that there are better strategies for tying body composition to overall health and fitness. For example, you could track body fat percentage, waist-to-hip ratio and other measurements. Or, you could simply ditch the numbers altogether.

Step away from the scale, set a goal, write it down and work toward it, advises Kasey White of the sports performance program at The Ohio State University Wexner Medical Center.

“If someone tells me she wants to lose 20 pounds, I say, ‘Let’s start with making your jeans a little looser instead,’ because that’s a more tangible goal,” he says. “BMI makes people stressed, and so I suggest different benchmarks.”

Other goals might be fitness-related, he adds. For instance, being able to run a 5K within a certain time or lifting a specific amount of weight in a deadlift. Working toward goals like that usually creates the body composition changes you want, without the reliance on weight.

“The scale can be a tool to measure progress, but it’s not the best one,” says White. “You have to put that number into context with other factors like your fitness goals.”

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vonnariana · 7 years

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The 7-Day Walking Plan

With the mercury rising, it’s easy to make excuses and miss a workout, which is where a 7-day walking pledge comes in handy. The next seven days will set you on a path to consistent, enjoyable and beneficial walking. Enjoy!

GETTING STARTED

Plan to walk during the time of day when you know you can be consistent — maybe before or after work or on your lunch break. Look at your calendar for the next seven days, then schedule your walks like you would a meeting.

We are asking you to slowly build from 30 minutes a day on Day 1 to an hour on Day 7. It’s great to start on a Monday, but any day you want to start is the right day.

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Yoga for Better Sleep | 5-Pose Yoga Fix

In our fast-paced, always-on-the-go world, unwinding before bed can be difficult and a restful night’s sleep escapes many of us. Yoga lowers stress levels, calms the mind, relieves tension and can help lull us to sleep. So forget counting sheep and try these yoga moves — all of which can be done in bed.

1. EASY POSE

As children, we came into Easy Pose, well, easily. Sitting in chairs for years tightens our groin muscles and rounds our backs, making this simple cross-legged position tough on our hips, knees and lower back. With regular practice, you can help your body adjust to this pose again. It’s worth it: It’s a popular pose for meditation and breathwork, and it helps strengthen the back, stretch the knees, open the hips and calm the mind.

The move: Cross one leg in front of the other so you’ve created a triangle in the space between. Now sit tall and broaden your chest as if you were wearing a medal. Relax your shoulders and place your hands on your thighs.

Add an end-of-day breathing exercise to let go of the day. Close your eyes and call to mind something positive that happened during the day. As you inhale, let that warm-and-fuzzy thought fill your entire body. As you exhale, open your mouth and sigh, releasing any of the tension or junk from the day. After a few breaths, bring your hands to your belly and focus on just the breath, letting any thoughts from the day float away.

2. SEATED TWIST

Twists wring out your body like a sponge. They squeeze the organs, eliminating toxins and encouraging oxygenated blood to flow to them once the twist is released. They help the spine maintain mobility and increase flexibility through the oblique, abdominal and back muscles. They also help the chest and shoulder muscles relax, releasing tension throughout the body.

The move: From easy pose, inhale and sweep your arms overhead. Exhale and twist to the right, resting your left hand on the outside of the right thigh. Take five breaths here, sitting taller with each inhale and twisting a little deeper with each exhale. Repeat on the other side.