Tasty pot stickers get a twist with this recipe by Healthy Nibbles & Bits, which uses spinach. Lean ground pork is flavorfully seasoned with ginger, soy sauce, sesame oil and rice wine. The meaty filling is wrapped then pan-fried to perfection! Make and freeze ahead of time for a quick appetizer or snack! Spinach & Pork Pot Stickers Ingredients
Directions In a large bowl, mix the pork, spinach, ginger, thyme, soy sauce, rice wine, sesame oil, and garlic powder together. In a small bowl, pour a bit of water, which you will use to prep your pot sticker wrappers. Take a wrapper and dip the edge in water to about 1/2 inch deep. Rotate the wrapper so that you get a half-circle of water. This allows you to fold and seal the potsticker. Let the pot sticker wrapper rest on your fingers on your left hand. Then, you’ll fill the center with a spoonful of meat. Resist the urge to fill it with too much filling! It will make the folding more difficult. Using your right thumb and forefinger, pinch and seal a bit of the dry part of the wrapper with the wet part. Use your left thumb to hold the filling down as you pleat the potsticker. Then, using your forefingers, pinch a bit of the wet part of the wrapper together. You have created your first pleat! Press down that pleat along the dry side of the wrapper. Continue creating pleats until until you reach the end on the left side. Repeat with remaining pot stickers. To cook the pot stickers, heat a large sauté pan with a tablespoon of oil over medium high heat. When the pan is hot, line the potstickers in the pan, bottom side down. Let the pot stickers fry for about a minute, then pour about 3 tablespoons of water in the pan and cover it with a lid. Reduce the heat just a little. When the water evaporates, continue adding another 3 tablespoons of water and close the lid. Continue doing this until you have cooked the pot stickers for about 6-8 minutes. Dip in soy sauce or chili sauce, if desired. NOTE: You can create the pot stickers ahead of time and freeze. Simply thaw, pan fry and enjoy! Nutrition Information Serves: 12 | Serving Size: about 3 potstickers Per serving: Calories: 168; Total Fat: 6g; Saturated Fat: 6g; Monounsaturated Fat: 0g; Cholesterol: 31mg; Sodium: 275mg; Carbohydrate: 15g; Dietary Fiber: 1g; Sugar: 1g; Protein: 12g Nutrition Bonus: Potassium: 34mg; Iron: 10%; Vitamin A: 3%; Vitamin C: 2%; Calcium: 3% Lisa is from San Francisco and has passion for eating well and staying in shape through kickboxing, yoga, and cycling classes. She loves experimenting with new recipes and fitness routines, which she document on her blog, Healthy Nibbles & Bits. When she’s not blogging or exercising, she’s most likely watching Jeopardy! or British TV shows. For more from Lisa, follow her on Facebook, Instagram and Pinterest. Photo courtesy of Lisa Lin. Original recipe can be found on Healthy Nibbles and Bits. The post Recipe: Pork & Spinach Pot Stickers appeared first on Under Armour. Source: http://blog.myfitnesspal.com/spinach-thyme-pot-stickers/via Blogger Recipe: Pork & Spinach Pot Stickers
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Tasty pot stickers get a twist with this recipe by Healthy Nibbles & Bits, which uses spinach. Lean ground pork is flavorfully seasoned with ginger, soy sauce, sesame oil and rice wine. The meaty filling is wrapped then pan-fried to perfection! Make and freeze ahead of time for a quick appetizer or snack! Spinach & Pork Pot Stickers Ingredients
Directions In a large bowl, mix the pork, spinach, ginger, thyme, soy sauce, rice wine, sesame oil, and garlic powder together. In a small bowl, pour a bit of water, which you will use to prep your pot sticker wrappers. Take a wrapper and dip the edge in water to about 1/2 inch deep. Rotate the wrapper so that you get a half-circle of water. This allows you to fold and seal the potsticker. Let the pot sticker wrapper rest on your fingers on your left hand. Then, you’ll fill the center with a spoonful of meat. Resist the urge to fill it with too much filling! It will make the folding more difficult. Using your right thumb and forefinger, pinch and seal a bit of the dry part of the wrapper with the wet part. Use your left thumb to hold the filling down as you pleat the potsticker. Then, using your forefingers, pinch a bit of the wet part of the wrapper together. You have created your first pleat! Press down that pleat along the dry side of the wrapper. Continue creating pleats until until you reach the end on the left side. Repeat with remaining pot stickers. To cook the pot stickers, heat a large sauté pan with a tablespoon of oil over medium high heat. When the pan is hot, line the potstickers in the pan, bottom side down. Let the pot stickers fry for about a minute, then pour about 3 tablespoons of water in the pan and cover it with a lid. Reduce the heat just a little. When the water evaporates, continue adding another 3 tablespoons of water and close the lid. Continue doing this until you have cooked the pot stickers for about 6-8 minutes. Dip in soy sauce or chili sauce, if desired. NOTE: You can create the pot stickers ahead of time and freeze. Simply thaw, pan fry and enjoy! Nutrition Information Serves: 12 | Serving Size: about 3 potstickers Per serving: Calories: 168; Total Fat: 6g; Saturated Fat: 6g; Monounsaturated Fat: 0g; Cholesterol: 31mg; Sodium: 275mg; Carbohydrate: 15g; Dietary Fiber: 1g; Sugar: 1g; Protein: 12g Nutrition Bonus: Potassium: 34mg; Iron: 10%; Vitamin A: 3%; Vitamin C: 2%; Calcium: 3% Lisa is from San Francisco and has passion for eating well and staying in shape through kickboxing, yoga, and cycling classes. She loves experimenting with new recipes and fitness routines, which she document on her blog, Healthy Nibbles & Bits. When she’s not blogging or exercising, she’s most likely watching Jeopardy! or British TV shows. For more from Lisa, follow her on Facebook, Instagram and Pinterest. Photo courtesy of Lisa Lin. Original recipe can be found on Healthy Nibbles and Bits. The post Pork & Spinach Pot Stickers appeared first on Under Armour. Source: http://blog.myfitnesspal.com/spinach-thyme-pot-stickers/via Blogger Pork & Spinach Pot Stickers The time of day you hit the gym could have an impact on the quality of your workout, according to research published in the October 2016 issue of Cell Metabolism. Researchers discovered circadian clocks in the muscle tissue that regulate how well it adapts to changes in the environment and activities throughout a 24-hour period. “Our sleep/wake cycle is programmed by our internal biological clock,” says lead researcher Joe Bass, MD, PhD, the chief of the Division of Endocrinology, Metabolism and Molecular Medicine at the Feinberg School of Medicine at Northwestern University. “There is a similar clock in the muscle tissue.” Your body uses oxygen to make energy; the more vigorously you exercise, the more oxygen you need — and the more quickly you run out. A dip in oxygen triggers the muscles to use sugar for energy and increases lactic acid, which causes muscle fatigue and muscle aches. When oxygen is running low, Bass says: “Your cells need to turn on a switch that says to your body, ‘we need more oxygen,’ and the ability to turn on that switch is critically dependent on what time of day it is. Your internal clock regulates how well your muscles can mobilize energy.” SO, WHAT TIME OF DAY IS BEST FOR A WORKOUT? Researchers tested that question by studying mice running on a treadmill at different times of day. Looking at the muscle fibers allowed the researchers to determine how well the muscles processed fuels like sugar and fat based on what time the mice exercised. Their findings revealed that the nocturnal rodents were more efficient at turning on genes that helped them adapt to movement and use oxygen for energy after the sun went down. Since people have a sleep/wake cycle opposite of a mouse, our muscles should respond most efficiently to workouts during daylight hours. (Bass cautions that the science is based on animal research and so far unproven in humans, but he believes the data could be applied to human workouts.) Even small disruptions to the circadian clocks in the cells can impede performance. Bass uses jet lag as an example: An athlete who is accustomed to running at 7 a.m. in New York who then travels to San Francisco will not perform as well in a race that starts at 7 a.m. Pacific time. “For each hour of time zone change, it takes your circadian clock one day to adjust.” “The research has implications for athletic performance because there is an interplay between the internal clock and performance,” Bass says. “For each hour of time-zone change, it takes your circadian clock one day to adjust; a three-hour time difference means it’ll take three days to get your performance back to normal.” Remember this research the next time you schedule a workout — and consider it permission to sleep through those predawn Spinning classes for ones during your lunch hour. The post How Your Circadian Clock Affects Your Workout Time appeared first on Under Armour. Source: http://blog.myfitnesspal.com/circadian-clock-affects-workout-time/via Blogger How Your Circadian Clock Affects Your Workout Time
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via Blogger MY SNEAKER COLLECTION +TRY ON | Carli Bybel The latest research is clear: There is no such thing as a one-size-fits-all approach to weight loss. Who you are is the greatest variable if you’re trying to shed pounds, and there are innumerable factors that will make it easier or harder for you — poor diet, lack of exercise, genetics, medications and other lifestyle and environmental factors can all play a role. Specific physiological circumstances, however, inflate the importance of certain approaches to weight loss. For that reason, focusing your efforts on what will give you the most bang for your buck is key. As with most things, once you get some traction and the pounds begin to fall off, taking on additional strategies can lead to additional weight loss. Here’s a quick guide on weight-loss strategies to fit some common life challenges — perhaps at least one of these applies to you. The Challenge: People gain weight for different reasons as they age. Chief among them is a decline in physical activity. When you move less, a greater number of calories get stored in the body as fat, instead of getting converted into energy to fuel activity. What’s more, we naturally lose muscle mass as we age -- upwards of 3-5% after age 30 if you’re inactive — which, in turn, leads to a slower metabolism. The Solution: Strength training can help put the brakes on the loss of muscle mass, as well as build new muscle. Since muscle cells are far more metabolically active than fat cells, they burn more calories. As you increase your muscle mass, you also boost your metabolism. Be sure to warm up before training, and start slow to build strength without injuring yourself. Begin with two sessions a week of 10 reps of 8–10 different exercises for the upper and lower body and the core. Utilize your own body weight for things like pushups and pullups and 5- to 10-pound dumbbells for other exercises. You should feel like you can’t do more than an extra rep or two at the end of each exercise — if you can, it’s time to increase the weight. The post 6 Common Weight-Loss Challenges and How to Solve Them appeared first on Under Armour. Source: http://blog.myfitnesspal.com/6-common-weight-loss-challenges-solve/via Blogger 6 Common Weight-Loss Challenges and How to Solve Them
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via Blogger TOP SECRET BEAUTY HACK! Prevent Mascara from SMUDGING! | Carli Bybel MyFitnessPal and Ally have teamed up because they both recognize the connection between finances and physical fitness and the important roles they each have on personal well-being. Most people perceive organic food to be healthier and safer than non-organic options — but is this based on fact or opinion? While the consumption of organic foods may reduce exposure to pesticides and antibiotic-resistant bacteria, the jury’s still out on whether eating fully organic boasts the health benefits to warrant dishing out more dough. While some people choose to eat organic for reasons other than nutrition alone — including animal welfare, environmental impact and the desire to avoid genetic modification, growth hormones and antibiotics — making the decision to go organic isn’t a cheap one. Due to higher production costs and limited supply, most organic foods are more expensive than conventional options. At Ally, we don’t just care about your finances — we care about you. That’s why we’ve dug deeper into what it means to be financially fit. Just like physical fitness, there are different ways to be financially fit. Your training program depends on what you want to accomplish, and you should approach your financial routine the same way. Find out what kind of financially fit you are with our financial fitness quiz. So, which items are worth the splurge? Keep this guide handy next time you’re debating whether to snag or skip organic. Written by Alexis Joseph, MS, RD, the whole foods enthusiast and registered dietitian behind the plant-based food blog Hummusapien. The post What to Buy Organic (and What to Skip) [INFOGRAPHIC] appeared first on Under Armour. Source: http://blog.myfitnesspal.com/buy-organic-skip-infographic/via Blogger What to Buy Organic (and What to Skip) [INFOGRAPHIC] Why take out when you can prepare your own favorite Chinese dishes at home? It’s easy to make these healthier (and equally delicious) versions in the comfort of your own kitchen. Each of these five recipes is full of lean protein and bright veggies. Just be sure to use reduced-sodium soy sauce to keep salt in check. (If you insist on eating out, we get it, and we’ve got you covered — check out our 8 Healthier Chinese Takeout Favorites for a guide on lighter dish options.) 1. BROCCOLI BEEF STIR-FRY | COOK SMARTS Take a break from takeout by making your own savory broccoli beef stir-fry. This mouthwatering meal features nutritious broccoli and mushrooms, plus plenty of lean beef, all smothered in a savory sauce. It’s served over brown rice for a complete meal. Recipe makes 4 servings, at 1/4 of stir-fry + 1/2 cup cooked rice each. Nutrition (per serving): Calories: 489; Total Fat: 17g; Saturated Fat: 5g; Monounsaturated Fat: 5g; Cholesterol: 57mg; Sodium: 614mg; Carbohydrate: 45g; Dietary Fiber: 2g; Sugar: 3g; Protein: 39g 2. STICKY GINGER SOY GLAZED CHICKEN | BUDGET BYTES Want something savory and saucy? Look no further. This chicken dish starts with a simple marinade and ends with juicy chicken bathed in a caramelized sauce. Pair with jasmine rice and veggies for a flavorful and filling meal. Recipe makes 8 servings. 3. STIR-FRIED CAULIFLOWER “RICE” BOWL | MYFITNESSPAL’S RECIPES Get more vegetable into your day with our stir-fried cauliflower “rice” bowl, which is also friendly for the carb-conscious crowd. You can enjoy all the flavors of fried rice — egg, carrots and peas — on a bed of savory cauliflower “rice.” If you crave a protein boost, serve with a side of lean chicken or broiled shrimp. Recipe makes 4 servings at 1 1/4 cups each. 4. SHRIMP & SNOW PEA NOODLES | MYFITNESSPAL’S RECIPES 5. LEMON CHICKEN & ASPARAGUS STIR-FRY | MYFITNESSPAL’S RECIPES Check out this 25-minute stir-fry from Clean Eating that is loaded with fresh veggies like asparagus. This quick and easy dish bursts with bright, lemony flavor and offers plenty of crunch. Recipe makes 4 servings. Nutrition (per serving): Calories: 260; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 65mg; Sodium: 540mg; Carbohydrate: 14g; Dietary Fiber: 4g; Sugar: 5g; Protein: 32g The post 5 Classic Chinese Recipes Under 500 Calories to Make at Home appeared first on Under Armour. Source: http://blog.myfitnesspal.com/5-classic-chinese-recipes-500-calories-make-home/via Blogger 5 Classic Chinese Recipes Under 500 Calories to Make at Home
But so many of us don’t eat nearly enough of these amazing veggies. “People think if they’re eating a lot of salad, they’re maximizing their leafy green intake, but cooking them is far more nutrient-dense than a big old salad of arugula or baby spinach,” Hamshaw says. Plus, many of us fall into a spinach or kale rut — we aren’t sure what to do with collard greens or even know that we can eat beet greens. Reinvigorate your eating plan and boost your health with these seven dark leafy greens, then use our cooking tips to help them taste their absolute best. Aim for at least 1 serving daily, which is 1 cup cooked or 2 cups raw. Some have proclaimed kale the king (while others have declared it a passing fad), and it’s likely because it’s high in many of the nutrients found in all leafy greens, including protein, calcium, iron and vitamins A and K. It’s also the one of the best leafy greens for lutein and zeaxanthin, two antioxidants key for eye health. Tip: It may sound odd to massage a vegetable, but in this case, it helps break down kale’s tough fibers. Massage yours with lemon juice and extra-virgin olive oil, then serve it topped with other vegetables, beans and avocado, suggests Sharon Palmer, RDN, author of “Plant-Powered for Life.” The post 7 Super Greens and How to Cook Them appeared first on Under Armour. Source: http://blog.myfitnesspal.com/7-super-greens-cook/via Blogger 7 Super Greens and How to Cook Them |
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