There’s nothing more fun than a classic summer barbecue. Just the thought of the food, fun and summer vibes can instantly make you happy and hungry. While all these things are good reasons to get together, the food table might leave you stumped as you look for healthy options. Fortunately, though, most barbecue spreads offer hidden healthy gems if you know what to look for. Here are the best choices (and the rationale why) — plus some recipe inspiration to help you decide what dish or drink to bring. SHRIMP Seafood — particularly shrimp — is an excellent option for your next barbecue, especially if it’s bring-your-own-protein. Not only is it simple to marinate and super fast to grill (just say yes to not standing at the grill for an hour), it’s also low in calories and provides a good amount of protein. In addition, shrimp contains important minerals like selenium and 36% of the recommended daily intake for choline, an essential nutrient closely related to the B vitamins. The Food and Drug Administration recommends aiming for 550 mg of choline per day. Choline plays a critical role in metabolism, yet 90% of Americans aren’t getting enough of it. With shrimp on the menu, you can actually support your metabolism while enjoying the barbecue! That’s a win-win in our book. These Mango Chili Lime Grilled Tiger Shrimp from My Cape Cod Kitchen are just the recipe to make shrimp happen at your next barbecue. CORN ON THE COB If you see corn on the cob at a summer party, grab it and enjoy! Corn is a natural source of fiber that helps you feel full on less and can potentially lower the impact of high glycemic foods on your blood sugar. A large ear of corn is about 150 calories (similar to one serving of chips) and naturally sweet and crunchy. Try adding flavor with spices like pepper, garlic powder or fresh herbs instead of just basting it in butter. To grill, set the shucked ear down on a medium hot grill for about 15 minutes (turning once or twice), until corn is tender. Samsung and Under Armour have partnered to help you take control of your nutrition, calories and exercise by recording your dietary intake. MyFitnessPal is now available on the Samsung Gear Fit2! KABOBS There’s no need to feel guilty for grabbing a tasty kabob fresh off the grill. Kabobs create an illusion of a hearty portion but are quite reasonable when it comes to nutrition. They are a great way to enjoy your favorite meat — since there’s likely only a few cubes per skewer — or present fruits and vegetables in a more attractive way. Plus, they take up serious real estate on your paper plate, forcing you to take more moderate portions of the other party foods. Try these easy Grilled Fruit and Vegetable Kabobs, from Make Healthy Easy, for an fun side that will have everyone enjoying their veggies. WATERMELON Watermelon is more than a summertime treat; it’s packed with nutrition as well. Sure, it has a high water content (which contributes to staying well hydrated), but it also has some amazing nutritional power. Watermelon is a good source of the antioxidant lycopene, known for its anti-inflammatory effects, and is also high in vitamin C. Perhaps one of its most helpful properties as a party food is it’s super low in calories at just 46 per cup. Fortunately, it packs big flavor that satisfies any sweet tooth. Watermelon eaten by the slice is absolutely wonderful, but if you want to jazz it up a bit, try this easy Watermelon Cucumber Salad from Love and Zest. COLESLAW Coleslaw often gets a bad rap due to the mayonnaise typically included in the recipe, but you shouldn’t overlook the fact it’s basically all vegetables. Traditional coleslaw is made with shredded cabbage and carrots, which certainly counts toward the recommended servings of vegetables every day. Coleslaw made with a vinegar base (instead of mayo or sour cream) will be lighter in calories and can still deliver big flavor. If you really want to reinvent your coleslaw in flavor and health benefits, make it with shredded Brussels sprouts instead of cabbage. Brussels sprouts contain compounds that help support your body’s natural detoxification systems. They are also a plant-based source of choline, which is important for your brain’s ability to process and store memories. Choline is also critical for brain health both early in life, as the brain is forming, and later in life to prevent cognitive decline. While making Brussels sprout coleslaw may seem daunting, this Simple Brussels Sprout Slaw, from Dawn Jackson Blatner, couldn’t be easier or more delicious. BEANS Beans appear in many forms at barbecues, and many of them can be healthy. They provide plant-based protein and are a great source of fiber, which contributes to feeling more satisfied on less food and prevents overeating. If you’re reaching for baked beans, these can come loaded with added saturated fat and sugar, so be mindful. Be on the lookout for dishes that include beans like black bean salad, lima beans, black-eyed peas or hummus and fill up on them. This Vegetarian Bean Dip, from Kroll’s Korner, covers all your bases with lots of beans, huge flavor and some extra veggies. GUACAMOLE If it were up to us, guacamole would be a required dip at every single party. Obviously it’s delicious, but it’s also packed with amazing nutrition. First, avocados are a healthy source of fat, contain antioxidants and include phytosterols, which are compounds with powerful anti-inflammatory properties. Second, guacamole’s add-ins (Think: cilantro, garlic, onion and lime) all offer additional benefits potentially lowering blood glucose levels and controlling cholesterol. All these factors certainly justify it as a chip or veggie dip, but you can also think about using it as a condiment on burgers, too. Give guests free rein of their guac use with a DIY Healthy Guacamole Bar from Kara Lydon. SPARKLING WATERS OR SPIKED SELTZERS Deciding what and how to reasonably drink at parties can be a challenge if you’re hanging with a crowd that likes their alcohol. Fortunately, drinks continue to evolve and flavored sparkling waters now offer conscious eaters a satisfying option over plain water. Many sparkling waters are naturally flavored and surprisingly delicious. You can add a shot of liquor to the bubbly water and usually stay under 100 calories. There are even spiked seltzer waters now that come in around 100 calories and help you avoid the regret of drinking a flavorless light beer. Blow party guests away with this Spring Ginger Honey Switchel Drink, from Healthfully Ever After, that has a seltzer base and several other nutritious and delicious ingredients. FRUIT CRISP There are a few ways to approach dessert at a barbecue. First, make sure you actually enjoy it (versus just eating it because it’s there). If it’s not your favorite, see if another slice of watermelon or serving of fruit salad satisfies your sweet Source: http://blog.myfitnesspal.com/healthiest-food-choices-barbecue/ via Blogger The Healthiest Food Choices at a Barbecue
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When we think about the things that make us happy, we tend to think big — measuring happiness based on major life events like getting married, landing the perfect job or buying the perfect home. Focusing our happiness on relationship milestones, financial success or personal achievements may create joy temporarily, but it isn’t a great strategy for lasting, long-term contentment. The true joy of life is not in milestones, but in everyday moments. If you find gratitude for the little things that are already present in your day, your relationship to happiness will begin to transform in the most beautiful ways. Gratitude can really have a profound effect on our health and happiness. START A GRATITUDE JOURNAL Focus on the small, yet meaningful, moments in your life by starting a gratitude journal. Dedicate five minutes every morning and evening to write about what you are most grateful for.
Get in sync with your senses. For example, think about the little things like the aroma of your morning coffee, the warmth of the cup in your hands, hearing someone laugh or the shape of the clouds shifting in the sky. When you become more present with the things that are already around you, happiness shifts from a goal outside of yourself to something that has been with you all along. Make gratitude a priority and part of your daily practice. The more often you write in your journal, the more you’ll start to notice little things that fill your heart with appreciation. If you look for magic, you will find it everywhere. READ MORE LIZ ARCH > A Day in the Life of a Yoga Teacher What’s your list of little things that bring you joy? Take five minutes and start now. What I’m Grateful For …
GEAR UP FOR YOUR NEXT YOGA SESSION > Women’s Yoga Tops The post Happiness Is Finding Joy in the Little Things appeared first on Under Armour. Source: http://blog.myfitnesspal.com/happiness-finding-joy-little-things/via Blogger Happiness Is Finding Joy in the Little Things Food labels got you loopy? This guide should help you get label literate. ORGANIC This is the big one. It is a verified and meaningful label regulated by the USDA. Standards for organic labeling vary by product, and some states have stricter standards for their labels. Organic fruit, vegetables, nuts and grains are non-genetically modified (non-GMO), grown without synthetic pesticides or synthetic fertilizers and have not been irradiated. Organic milk is from cows given 100% organic feed for at least one year. At least 30% of the cow’s diet must come from allowing cows to graze on grass. Organic meat and poultry is raised on 100% organic feed with no animal products. Animals can access the outdoors and are given no growth hormones, antibiotics or other drugs. Meat must not be irradiated. Organic packaged foods have three levels of classification:
READ MORE > WHAT TO BUY ORGANIC (AND WHAT TO SKIP) [INFOGRAPHIC] ALL-NATURAL OR NATURAL A survey by Consumer Reports found people believed this label was more meaningful than the organic label; however, nothing could be further from the truth. Meat and poultry can’t contain artificial ingredients or added color during processing. Any other product can label itself “natural” as long as it doesn’t contain artificial colorants, artificial flavors or synthetic substances. It’s a low bar even for processed foods and is essentially meaningless when it comes to any whole-food ingredient. CAGE-FREE This label is used for chicken and eggs. The birds are allowed to freely roam a building, room or enclosed area. They have unlimited access to food and water and continuous access to the outdoors when they can produce eggs. It does not mean they necessarily have enough room to move around comfortably. Since chickens raised for meat aren’t kept in cages, this label on poultry is meaningless. FREE-RANGE Birds are given access to the outdoors but this does not mean they will necessarily go outdoors or that the outdoor space is large or allows for natural behaviors. GRASS-FED Animals get the majority of their foods from grass throughout their life, but can be supplemented with grains. There are also 100% grass-fed labels, meaning the animal has not been fed supplemental grain. There are a lot of grass-fed labels out there; here are a few with real meaning behind them. It does not limit the use of growth hormones, antibiotics or drugs — if that’s what you want, look for the organic label. READ MORE > IS GRASS-FED BEEF BETTER? PASTURE-RAISED This label is most often seen on poultry, eggs, dairy products, beef and pork. It is meant to convey that the animal spent most of its life on pasture. For dairy and eggs, there is no standard or requirement, rendering it meaningless. For meat and poultry, producers are required to explain their practices on their labels, but that information it is not third-party verified. For dairy and beef products, the “grass-fed” label is a regulated and verified option. GMO-FREE The food (or cosmetic product) is not a genetically modified organism (GMO) or is not made with ingredients that are GMOs. Note, however, it may contain up to 0.9% GMO by the Non-GMO Project’s definition. FAIR-TRADE This label is most often seen on chocolate, coffee, tea and spices. The item or ingredient is grown and processed in a way that promotes the following in the country that grows it: community empowerment, economic development, social responsibility (no child labor and support for worker’s rights) and environmental stewardship. This label is not regulated by the government; different labeling groups have their own standards. You can see which ones are meaningful here. DIETARY LABELS Lots of common food labels that have intuitive meanings come with legal meanings regulated by the USDA. See which ones are worth looking for to meet your health goals. Whole-grain/whole-wheat: Grains (or foods made from grains) utilizing all parts of the naturally occurring grain or seed to maximize fiber and B-vitamins. At least 51% of total weight in the food must be whole-grain. Look for 100% whole-grain or 100% whole-wheat for the best nutrition. Multigrain: Food made from more than one type of grain. No matter how many grains it claims to have (seven, 12, 20), this label does not mean it is whole-grain. Calorie Free: Each serving contains less than 5 calories. Low-calorie: Each serving contains 40 calories or less. Reduced Calorie: A product contains 25% fewer calories compared to the original item with its original serving size. Light or Lite: A product contains 33% fewer calories compared to the original with its original serving size. Low-fat: A serving contains 3 grams of fat or less. Reduced-fat: A serving contains 25% less fat compared to the original food with its original serving size. Fat-free: A serving contains less than 1/2 gram of fat per serving. Cholesterol-free: A serving contains less than 2 milligrams of cholesterol. Transfat-free: Less than 1/2 gram of trans-fat per serving. Excellent source of …: A food has 20% or more of the daily value of that vitamin or mineral per serving. Good source of …: A food has 10-19% of the daily value of that vitamin or mineral per serving. Enriched with …: The vitamin or mineral was removed during processing and was then added back into the food. Fortified with …: The vitamin or mineral is not naturally in the food so it’s being added. Sodium-free: There are less than 5 milligrams of sodium per serving. Low-sodium: There are 140 milligrams or less of sodium per serving. Very Low-sodium: Each serving has 35 milligrams or less of sodium. Lightly Salted: 50% less sodium was added to this food, compared to the original food with its original serving size. Sugar-free: Each serving contains less than 1/2 gram of sugar per serving. It can contain artificial sweeteners to boost sweetness. Low-sugar: There is no established definition. Reduced-sugar: A product contains 25% less sugar compared to the original item with its original serving size. The post Label Lingo: Organic, All-Natural, Low-Fat and More appeared first on Under Armour. Source: http://blog.myfitnesspal.com/label-lingo-the-definitions-of-natural-organic-low-fat-and-more/via Blogger Label Lingo: Organic, All-Natural, Low-Fat and More This smoothie delivers a great amount of protein to get your day going, and it’s easy to put together! This breakfast is perfect for after a morning workout. It’s also easy to throw in a travel mug and head out the door to start your morning commute. To log this recipe, search the food database for: MyFitnessPal Simple Green Protein Smoothie Simple Green Protein Smoothie Ingredients
Directions Puree spinach and water in a high-power blender. Add frozen fruit, yogurt and honey and blend until smooth. Nutrition Information Serves: 1 | Serving Size: 1 smoothie Per serving: Calories: 285; Total Fat: 2g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 5mg; Sodium: 101mg; Carbohydrate: 58g; Dietary Fiber: 6g; Sugar: 42g; Protein: 14g Nutrition Bonus: Potassium: 406mg; Iron: 19%; Vitamin A: 162%; Vitamin C: 242%; Calcium: 18% The post Simple Green Protein Smoothie | Recipe appeared first on Under Armour. Source: http://blog.myfitnesspal.com/simple-green-protein-smoothie/via Blogger Simple Green Protein Smoothie | Recipe Everything from jet lag to social media to an eventful weekend full of late nights (otherwise known as social jet lag) can wreak havoc on your circadian rhythm — that natural schedule your body keeps when it comes to sleep. Once your schedule is off, it can seem next to impossible to get it back on track. But new research out of University of Colorado-Boulder found all it takes to get your body back in sync with a more natural sleep schedule is a weekend of camping. ONE WEEKEND, NATURAL LIGHT ONLY To find out how natural light affects our circadian clocks (the natural timing mechanism we all have to control our circadian rhythms), researchers at UC-Boulder’s Sleep and Chronobiology Lab, led by Dr. Ken Wright, took participants out into the woods for a weekend of camping sans all electrical lighting. “There were no electronic devices, no flashlights. Just the sun and campfire,” explains Ellen Stothard, a recent graduate of UC-Boulder who co-authored the study. This is how it all works: “When you’re exposed to light, both natural and artificial, it affects your circadian clock through the secretion of melatonin,” the chemical that triggers and regulates our sleep patterns, Stothard notes. “What we found is that the exposure to natural light changes the timing of the secretion of melatonin,” she explains. A weekend of camping, they found, shifts the timing of our circadian clock to align more closely with sunrise and sunset in the summer when the days are longer and nights are shorter. Even in the winter, with shorter daylight hours, the shift still occurred, just with slightly less exact alignment. “For most people, this means that their circadian clocks ‘advance,’” says Stothard. “Meaning that, for most people, your body will naturally want to go to sleep and wake up earlier,” she explains. “People can certainly have ‘improper’ relationships with their circadian clocks,” she explains. “For some people it’s genetic, for some people it’s a hard-to-break habit of staying up way too late, resulting in trouble waking up early for school or work,” explains Stothard. “Advancing your circadian clock just makes all of this easier.” A sleep adjustment strategy that includes s’mores might seem too good to be true. But beyond providing an easy and fun way to make mornings more bearable, Stothard’s study opens the door for a deeper conversation on sleep-related health. “While this isn’t what we specifically studied, it’s possible that continuously trying to keep a more natural circadian timing could have a positive effect on your health. There’s plenty of research that suggests that circadian misalignment can have negative effects on metabolic health,” Stothard notes. And it’s true: 2015 review article points out that circadian misalignment can lead to “negative outcomes” that range from appetite, metabolism and mood, to disease and sleep disorders. READ MORE > THIS IS YOUR BODY ON SLEEP DEPRIVATION [INFOGRAPHIC] SOLUTIONS BEYOND CAMPING While we can’t just pick up and go camping every weekend, Stothard explains that drastic measures like electronic-less camping aren’t even necessary if we put a bit of effort into our circadian alignment every day. “If you can’t go camping, we suggest that you get outside in the morning, in the earlier half of the day, as much as you can. Have your breakfast or coffee outside or sit near a window. Do everything you can to get light exposure. Try biking to work or going for a walk,” she notes. When it comes to the end of the day, Stothard sings the praises of staples we’ve all heard before: “Turn the TV off and reduce ambient lighting at night. Use your phone less and try to not use it at all two hours before bed,” she concludes. The post Research Says: Go Camping for Better Sleep appeared first on Under Armour. Source: http://blog.myfitnesspal.com/research-says-go-camping-better-sleep/via Blogger Research Says: Go Camping for Better Sleep “Baywatch” bodies are not exclusive to the silver screen. In fact, the AVP is bringing some of the most beautiful beach bodies to an oceanfront near you. With the pro beach volleyball league’s season in full swing through September, the fittest athletes may be kicking up sand near you during their eight-stop tour, which includes Seattle, San Francisco, Hermosa Beach, Manhattan Beach, Chicago and more. (Check out the full schedule.) You don’t need to be a volleyball fanatic to appreciate watching these sculpted bodies in action. But if you prefer to hit the gym and work on your own beach body rather than sit on the sidelines soaking up the sun, here a handful of go-to exercises from top volleyball players to sculpt a strong, sexy silhouette for summer. GLUTES Emily Day, 3-time AVP winner, currently on the number 1 ranked AVP team Go-to move: Split-stance squat jumps. “It gets my glutes activated, my quads burning, my core turned on, plus it gets my heart pumping. For beach volleyball, my legs are never fully rested so doing an exercise that practices jumping when my legs are tired is perfect to improve my game.” Try it: Start in a lunge with your hands on your hips. Engage your core as you jump up, switching your front and back legs mid-air. Land with the opposite leg in front. That’s one rep. Watch your knee positioning: You don’t want your forward or back knee collapsing when you land. Do three sets of 10 reps. ABS Stafford Slick, five-time AVP third-place finisher, second-place finisher at the 2017 AVP NYC Open Go-to move: Hang three ways. “Comprehensive core strength is crucial for dynamic and powerful athletic movements. This exercise targets both upper and lower abs as well as obliques.” Try it: Start hanging in a neutral position. Bring your knees to your right armpit (or as close as you can), then fully extend back to neutral. Next, bring your knees to your chest, then fully extend back to neutral. Lastly, bring your knees to your left armpit, then fully extend back to neutral. Complete all three directions for one rep. Perform 7–10 reps. For an added challenge, lower your legs to full neutral extension on a 3-count. HIPS & BACK Brittany Hochevar, currently on the number 1-ranked AVP team with Emily Day Go-to move: Lateral band walks with shoulder activation. “It hits everything that needs to be turned on for a defender, like myself, right before battle. I can do these as quickly or as slowly and as deliberately as I please. The resistance in both directions creates a cool meditation space of the push pull before a match.” Try it: Start in an athletic position with one theraband looped around your ankles and the ends of another theraband in each hand. Lower to a squat position to create slight tension in the band. Keep your arms straight out in front, shoulder-width apart at shoulder-height. As one leg steps laterally, creating more tension in the band, both arms also extend laterally, keeping them straight and at shoulder height. Be sure to squeeze your shoulder blades together, activating your back muscles. Keep your knees and toes aligned and make sure your shoulders are relaxed (not hunched by your ears). Do 8–10 steps out and back. ARMS Ryan Doherty, 2-time winner and tallest AVP athlete at 7-foot-1 Go-to move: Band Y-T-As. “The Y-T-As are great to help stabilize your shoulders. Volleyball requires us to swing forward with our hitting arm over and over, so it is good to exercise the opposite muscles that help to keep the shoulder blade in its socket. This won’t be as taxing as other exercises that focus on bigger muscles groups, but will help keep you in the game by preventing injury.” Try it: Wrap a theraband around something stationary and sturdy. With one end in clasped hands, make a “Y” by bringing your arms up and back at a 45 degree angle. After 10 reps, make a “T” by bringing your arms straight back. Do 10 more reps, then back and down at a 45 degree angle to make the “A” for another 10 reps. QUADS Kelsey Robinson, 2016 Olympic bronze medalist, trains on the beach for pro indoor volleyball Go-to move: A series of three defensive slides. “I love these exercises because they always force me to engage my core while keeping tension in the band. They work my quads, hamstrings, glutes, abs and translate directly to the court or sand. Performing all three moves is a great warmup or quick workout on its own.” Try it: Wrap a theraband around your thighs, just above the knee, and slightly squat in a defensive position. This is the starting position for each exercise. Move number 1: Tighten your core and slowly step to your left, stretching the band tight (fire up your quads and glutes). Bring the right leg behind, keeping the band tension. Perform 20 steps to your left, then 20 steps to your right. Move number 2: While still in squat position, take a super-wide step forward to complete one “monster walk.” Take 20 steps forward and 20 backward, keeping band tension throughout. Move number 3: Walk forward in a straight line with your right foot forward. Slowly bring the left foot forward, keeping tension in the band. Continue to walk with your right foot in front the whole time for 20 steps. Next, do this backwards with your left foot leading you back for 20 steps. Repeat this same exercise with your left foot forward and your right foot back for the last variation. Do this series 3 x 20 steps each. GEAR UP FOR YOUR NEXT WORKOUT > Men’s Workout Tops The post Volleyball Pros Perform Their Favorite Beach Exercises appeared first on Under Armour. Source: http://blog.myfitnesspal.com/volleyball-pros-perform-favorite-beach-exercises/via Blogger Volleyball Pros Perform Their Favorite Beach Exercises Try this mini whole wheat egg sandwich by 24 Carrot Life that you can make ahead of time and reheat for a quick breakfast. Cheesy egg and ham patties baked and sandwiched between a flaky whole wheat, green onion biscuit will surely make you smile. You can also add tomato, spinach, avocado or any of your favorite veggies to the mix. Mini Whole Wheat Egg Sandwiches Ingredients For the egg patties
For the whole wheat biscuits
Optional Ingredients
Directions To make the egg patties, preheat oven to 350°F. Heavily grease a standard sized muffin tin and set aside. Then, add all ingredients for egg patties to a medium sized bowl and whisk to combine completely. Fill each muffin tin 1/2 way and bake for about 10-12 minutes, or until the tops are golden brown and the egg is cooked throughout. Set the egg patties aside. Then raise the oven temperature to 425°F and let oven preheat. In the mean time, make the whole wheat biscuits. Grease a baking sheet and set aside. Add all ingredients except butter and milk to a medium sized bowl and whisk to combine. Add 1/4 cup butter and use two knives or a pastry cutter to chop butter into small pieces until the mixture resembles coarse meal. Add milk and stir until just moist (dough will be sticky). Place dough onto a heavily floured surface and fold over/knead lightly 5 times with floured hands. Flatten dough to a 1/2 inch thickness and cut into biscuits using a biscuit cutter, cookie cutter, or cup, pushing straight down and then twisting slightly. The biscuits will not spread at all so you want to use a small size to keep the biscuits mini. Gently reform dough and make more biscuits until dough is finished (the last biscuit will be a weird shape but I didn’t want to waste dough). Place biscuits on the greased baking sheet with the edges touching and brush remaining butter on top of each biscuit. Bake for 10-12 minutes or until golden brown. Assemble the biscuit with the egg patties and optional ingredients (e.g. tomato, spinach, avocado) of your choice. NOTE: You can wrap the sandwiches individually and store in the freezer for a quick breakfast. Nutrition Information Serves: 12 | Serving Size: 1 egg patty + 1 whole wheat biscuit Per serving: Calories: 178; Total Fat: 10g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 90mg; Sodium: 735mg; Carbohydrate: 16g; Dietary Fiber: 3g; Sugar: 0g; Protein: 8g Nutrition Bonus: Potassium: 137mg; Iron: 6%; Vitamin A: 6%; Vitamin C: 0%; Calcium: 8% The post Mini Whole Wheat Egg Sandwiches | Recipe appeared first on Under Armour. Source: http://blog.myfitnesspal.com/mini-whole-wheat-egg-sandwiches/via Blogger Mini Whole Wheat Egg Sandwiches | Recipe Two years ago, when he was in the middle of a bad divorce after 20 years of marriage, Greg Ellis walked into a weight-loss clinic. He weighed 456 pounds. “I knew there was a possibility that I could be single for the rest of my life,” he says. “I needed to figure out how to take care of myself.” At the clinic, the staff took his measurements and asked about his diet. “It was terrible,” Ellis says. “I’m from the South. Everything’s fried.” The clinic staff outlined the plan: Take weight-loss pills, drink 64 ounces of water daily, do cardio three times a week and download MyFitnessPal to stay below a maximum of 90 grams of carbs per day. “I took the pills, but didn’t like the way they made me feel,” he says. “So I did the rest on my own.” Ellis set a goal weight of 250 pounds and educated himself on his new lifestyle between 12-hour shifts at a steel factory in northeastern Arkansas. For the first time in his 46 years, he learned about protein, calories, workouts and how to plan and prep meals. “I just kept plugging away,” he says. “I learned everything I could from social media, Pinterest and Under Armour blogs.” When the weight started to come off, he was thrilled. “It taught me how to be confident and that I could set a goal and achieve it,” he says. “On the other end of the spectrum, it made me very upset with myself because I’d let myself get so obese.” READ MORE > THIS LONDONER MIGHT BE THE INSPIRATION YOU NEED TO LOSE WEIGHT Another part of what kept him going was the fear of falling back into his old ways. “I’ve been overweight my whole life,” Ellis says. “I don’t ever want to go back. There’s so many things I’ve missed and so many new things I’ve experienced. I went to Six Flags last summer in St. Louis and, for the first time in my adult life, I could ride the rides.” He credits one choice at a time — and being willing to go against the grain. “Sometimes it makes my family uncomfortable because my diet is so different, especially during the holidays,” he says. “My father kept offering me pies during Thanksgiving. I had some roasted turkey and salad. He got used to it.” The combination of smart eating, exercise and education saw Ellis through to his target weight. Today, he stays comfortably between 238 and 240 pounds and just passed 700 consecutive days of logging in MyFitnessPal. Mornings that used to begin with buttermilk biscuits now start with a protein shake, four egg whites and one whole egg. Lunch looks like a skinless chicken breast with steamed broccoli and a sweet potato. He has Greek yogurt for a snack, baked fish and cabbage for dinner and logs everything religiously into MyFitnessPal. “MFP clicks with me because I’m a creature of habit,” he says. “I don’t eat for taste anymore as much as getting my macros. About once a week, I’ll have sushi for a cheat meal. I crave it, but don’t go overboard.” And if he had his way, he’d be in the gym daily. “My girlfriend calls it ‘the other woman,’” he laughs. He focuses on a rotation of arms, legs, back and core during four visits a week and uses his FitBit to stay in a calorie deficit. “My doctor told me one time, for every pound you lose, it’s 10 pounds of pressure off your knees,” he says. Do the math; he’s relieved more than 2,100 pounds since beginning his weight-loss journey. For Ellis, being overweight affected everything from how he went to the restroom to how he walked down halls. “At 456 pounds, you wobble,” he says. “And you don’t dare take the stairs unless you absolutely have to. You’re looking for that elevator. It’s so hard to pick the weight up and put it down.” Even after his massive weight loss, Ellis is hesitant to call himself a success story. “I still see the obese person I was, even though everyone tells me different,” he says. “There are times I feel guilty because my stomach has shrunk so much, and it takes less food to make me feel full.” Besides maintaining his target weight, Ellis’ new goal is to remove the loose skin he’s learned to hide. “It may be a pipe dream,” he says. “I don’t want to become vain, but it’s not what I want to see in the mirror.” So what does he want to see? “I just want to be healthy and strong,” he says. “I haven’t accomplished anything that comes close to this weight-loss journey.” The post How This Southerner Fought off Fried Food & 250 Pounds appeared first on Under Armour. Source: http://blog.myfitnesspal.com/southerner-fought-off-fried-food-250-pounds/via Blogger How This Southerner Fought off Fried Food & 250 Pounds Working out with a friend has plenty of benefits, from keeping you more motivated and accountable to inspiring you to try new classes or routines. Science backs up the claim, too. A recent study found that getting a new exercise partner can increase how often you workout and give you a sense of emotional and social support you might have lacked otherwise. But that’s only if the partnership is working well. Like any relationship, there might be personality clashes you never anticipated — or maybe your workout buddy turns out to be far less enthusiastic about a morning workout than she claimed to be, or ends up showing off a less-than-friendly competitive side that’s just not working for you. As hard as it might be to admit, some pals may be great as friends, but lousy as workout teammates. In that case, you need to have a serious talk — and possibly even “break up” so you can achieve your workout goals. Here are some tips for making the situation easier, without losing a friend in the process: REVISIT YOUR GOALS AND HAVE “THE TALK” Fitness should be similar to work, marriage and parenting when it comes to goals — you have some general aims in mind to be “better,” but it’s really most effective when you can get into specifics and make a plan for how to level up. You also need to keep in mind that those goals will shift. Maybe you started a workout regime simply hoping to get your butt in the gym three times a week, but now you’re in beast mode and you want to become a personal trainer or start doing fitness competitions or crush an obstacle-course race. If you feel like your buddy is still struggling to make that three-times-a-week commitment, it’s possible you’re on different tracks now. Or maybe you’re the one who’s at a lower level and your partner is zooming past you. Either way, it’s time to have a frank discussion. “A workout buddy should share the same long-term goals, commitment and a similar athletic ability,” says fitness expert and personal trainer Jimmy Minardi, CPT, of Minardi Training. “Someone who is too far above your level may make you lose confidence, and someone who’s below it may prevent you from reaching your potential.” Write down your goals and then talk to your friend about them. Be very clear about what you need and give your friend a chance to describe his or her goals as well. Maybe they can still mesh, but you definitely need to get on the same page. If you’re not, then you may want to break it off or significantly scale down your commitment to one another in terms of fitness togetherness. “It’s best to be upfront and honest, or you will resent your partner and lose your own enthusiasm for working out altogether,” says Minardi. “Ask if it’s something they truly want to continue with. If they do, you can suggest working out solo one or two days a week as a compromise.” BE OPEN TO GETTING BACK TOGETHER WITH YOUR EX When you have “the talk,” be sure to leave the possibility open for teaming back up in the future, advises Angie Gunner, president and CEO of American Barre Technique. Just because you don’t share the same level of motivation and ability right now doesn’t mean it will always be that way. “Maybe this meeting will ignite a new spark of determination in your buddy,” says Gunner. “Or maybe your buddy will feel relieved to end all future workout obligations.” Either way, it’s helpful to leave the door open if you’re good friends and have had at least some success reaching goals together. The talk, and some fitness time apart, could be just what you and your workout buddy need to understand how to motivate each other more effectively. If not, you can just continue solo. “It’s important to remember that your health comes first,” Gunner says. “You shouldn’t feel any sense of guilt about wanting to achieve your fitness goals in the best way possible.” READ MORE > HOW TO FIND AN ACCOUNTABILIBUDDY CHANGE IT UP IF YOU GO IT ALONE Agreeing you won’t be workout partners for now, but then keeping the same schedule as you had before, could potentially become awkward, notes Dempsey Marks, a certified personal trainer and creator of the PreGame Fit program. After all, you might have told your workout partner you wanted to pursue a different activity — like more running, CrossFit, yoga or personal training sessions — so if you’re next to each other on the treadmills as usual, your assertion might feel less than truthful. Instead, change it up, advises Marks. “You can politely explain that your schedule is going to be unpredictable for the foreseeable future and that you don’t want the added pressure of a partner,” she says. But once you say that, it’s time to actually do it. Adjust your workout choice without committing to a specific schedule. On the days you happen to both be in the gym, consider grabbing a smoothie together afterward and checking in with each other. After all, you shouldn’t have to choose between fitness and friendship. The post Breaking Up with a Workout Buddy appeared first on Under Armour. Source: http://blog.myfitnesspal.com/breaking-workout-buddy/via Blogger Breaking Up with a Workout Buddy
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November 2020
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