Sure, you may know that building core strength improves balance and can alleviate low-back pain, but the real reason we quiver through plank is because it tones and defines our abdominal muscles. While almost every yoga pose engages the core in some way, these five poses and variations will fire up the abdominals, obliques and back. Before you begin, take a few moments in easy seated pose to clear your mind and focus on your breath. Then, bring your hands to your belly, take a deep inhale and feel your stomach expand. Exhale, and fully engage the core as if you were trying to get your belly button to kiss your spine. Hold onto that engagement with every exhale throughout this short practice. CAT/COW WITH ABDOMINAL WORK Cat and cow are a match made in yogic heaven. Cat stretches the back and strengthens the abdominals. Cow opens the chest and strengthens the back. Together, they warm up the spine and relieve back and neck tension. Add this abdominal variation, and you’ll warm up the core even more. The move: Take 3–5 rounds of cat/cow to warm up the spine. Find a neutral spine and, as you inhale, extend the right arm and left leg in opposite directions. As you exhale, pull the right elbow toward the left knee as you round the spine in cat. Inhale and lengthen the arm and leg in opposite directions. Repeat 3–5 times, then switch sides. SCORPION PLANK Plank is a total-body strengthener that works the upper body, back and core. This variation takes it to a whole new level. The move: Press up to plank on your hands. Hold here for five breaths then move into scorpion plank. Inhale, bring your right knee to the outside of your right elbow. Exhale, send the right foot back. Inhale, bring your left knee to the outside of your left elbow. Exhale, send the left foot back. Repeat 3–5 times on each side. SIDE PLANK CRUNCH Side plank is a core crusher, toning the abs, back and oblique muscles. Adding a crunch adds a whole lot of oomph. The move: Open to side plank on your left (with your right hand supporting you). If your wrists are weak or tired, come down onto your forearm. Hold here for five breaths and then add a crunch. As you inhale, lift the top leg, bend the knee, and draw it toward your top elbow. Exhale and straighten the leg, inhale to crunch in. Repeat 3–5 times. Rest in child’s pose and repeat on the other side. READ MORE 5-POSE YOGA FIXES > Yoga for Better Sleep BOAT TWIST Boat is the ultimate core pose. It works the abdominals, the back, the oblique muscles, the hips and thighs. It improves balance, aids digestion and will hopefully make you feel strong and powerful. The move: Come into a seated position, bend your knees and plant your feet on the floor. Gently hold onto the backs of your thighs and lean back slightly. Lengthen through your spine and pull your abdominals in to avoid collapsing in your chest. Lift both feet so they create a straight line between your heels and knees. You can hold onto your thighs or let go, extending your arms out parallel to your legs. Keep your chin off your chest, and keep your abdominals engaged. Hold here for five breaths. Take it up a notch with a twist. Extend the arms out in front of you, palms touching. Inhale here and, as you exhale, twist to the right, taking your hands to the outside of you right knee. Inhale to center and exhale to the left. Repeat 3–5 times on each side. LOCUST This backbend strengthens the spine, opens the shoulders and chest and improves posture. The move: Start lying on your belly with your forehead on your mat, arms by your sides and legs extended behind you. As you inhale, lift up your head, chest, arms and legs. Concentrate on lengthening your spine rather than how high you can lift. Keep your gaze forward so that you avoid compressing your neck. Deepen your chest and shoulder opening by interlacing your hands behind your back and pressing your knuckles toward your heels. Or increase the work by taking your arms by your ears like super yogi. Hold your variation for five breaths. Release into child’s pose. GEAR UP FOR YOUR NEXT YOGA SESSION > Women’s Yoga Tops The post Yoga for Core Power | Five-Pose Yoga Fix appeared first on Under Armour. Source: http://blog.myfitnesspal.com/yoga-core-power-five-pose-yoga-fix/via Blogger Yoga for Core Power | Five-Pose Yoga Fix
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These delicious bite-sized peanut butter cookies are sure to be a popular treat for kids and adults-alike. Their timeless sweet and nutty flavor is perfectly paired with a smear of jam and glass of milk. Peanut Butter Breakfast Cookies Ingredients
Directions Preheat the oven to 350°F. Spray a cookie sheet with cooking spray. Add the ripe bananas and eggs into a medium mixing bowl. Mix with a spatula, mashing on the banana to get chunks as small as possible. Add the oats, peanut butter, honey, and salt, and stir until just combined. The mixture will get thick and hard to stir. Use a 1/4 cup measure to portion cookie dough into 12 balls. Take each ball and split it in half to create 24 smaller balls. Roll each ball and lightly smash it between your palms to create a mini cookie. Place the cookies on the baking sheet. Bake until the edges start to brown, 12 to 15 minutes. Nutrition Information Serves: 8 | Serving Size: 3 cookies Per serving: Calories: 299; Total Fat: 15g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 53mg; Sodium: 131mg; Carbohydrate: 34g; Dietary Fiber: 6g; Sugar: 13g; Protein: 11g Nutrition Bonus: Potassium: 271mg; Iron: 13%; Vitamin A: 2%; Vitamin C: 4%; Calcium: 3% The post Peanut Butter Breakfast Cookies | Recipe appeared first on Under Armour. Source: http://blog.myfitnesspal.com/peanut-butter-breakfast-cookies/via Blogger Peanut Butter Breakfast Cookies | Recipe Pity the poor potato. Spuds have gained a bad reputation among certain members of the health community. Those who stick to the low-carb, high-protein Paleo diet recommend avoiding them entirely — and perhaps for good reason. High potato consumption can contribute to weight gain and an increased risk of diabetes and heart disease, according to research from Harvard University. Still, plenty of nutritionists and dietitians argue potatoes can be a fine part of a balanced diet. Certain groups in the health community are even actively pro-potato: High-carb vegans, for example, encourage eating potatoes in abundance, while research from the Canadian Medical Association Journal suggests you can lose weight on a potato-heavy diet. So, what gives? Here’s some of the starchy truth. NUTRIENT DENSE OR CALORIE BOMB? Here’s the bad news: Potatoes are an energy-dense food choice, says dietitian Cara Harbstreet, the owner of Street Smart Nutrition. That means they often pack more calories than other sources of carbs, like non-starchy veggies or whole grains. They’re also high in carbohydrates and high on the glycemic index, the combination of which can cause your blood sugar and insulin levels to spike, then dive, during digestion. This extreme swing in blood sugar levels may make you feel sluggish or hungry not long after eating, which can then cause you to overeat. In spite of this, there are plenty of reasons — aside from the “yum” factor — to eat potatoes as part of a balanced diet. The skin is a good source of fiber, according to Harbstreet, and spuds are packed with many other vital nutrients. “One, medium, skin-on potato provides just 110 calories, no fat or sodium and more potassium than a banana,” says Jackie Newgent, a dietitian and author of The All-Natural Diabetes Cookbook. READ MORE > 5 FATS TO ADD TO YOUR DIET Potatoes can also be an easy way for athletes to refuel after a rigorous workout, adds Harbstreet: “They can serve as a great recovery tool to replenish glycogen stores before training again.” Despite that nutritional punch, it’s the range of preparation methods that add a layer of potential unhealthiness to potatoes. It’s no shock we lose that healthy edge when we decadently mash potatoes or fry them, but Newgent says we also tend to overindulge when we prep them this way. “The challenge with potatoes is that they’re often fried and eaten in social settings that distract from mindfulness,” adds Harbstreet. “This may contribute to their association with weight gain.” ANALYZING THE RESEARCH On the surface, the research surrounding potatoes doesn’t seem promising. A Harvard University study found potato-rich diets can up your risk of diabetes and heart disease, while an eight-year study from the American Journal of Clinical Nutrition concluded that people who consumed fried potatoes two to three times a week had an increased mortality risk. In addition to these health concerns, potato consumption has also been linked to obesity and hypertension, according to other studies. But not so fast. Before you condemn potatoes entirely, it’s helpful to have a broader understanding of nutrition research. “The nature of nutrition research makes it difficult to definitively say that one food or food group is responsible for an increased risk or prevalence of disease,” says Harbstreet. She adds that association or correlation doesn’t necessarily equal causation when it comes to potatoes and health concerns. In fact, many studies show only modest positive associations between potato consumption and an increased risk of health problems. While these numbers may be statistically significant, they’re not always practically relevant, says Harbstreet. THE VERDICT As long as you’re smart about portion sizes and preparation methods, it’s fine to eat potatoes as part of a balanced diet. “Consuming potatoes in moderation with other foods does not, in my opinion, pose a large risk for most people who are otherwise leading an active lifestyle and consuming a nutritionally adequate diet,” says Harbstreet. The exception, she says, may be a diabetic population. “People with Type 1 and Type 2 diabetes may [be able] to better control their blood sugar by avoiding starchy vegetables or limiting their intake of carbohydrate-dense foods,” she explains. Newgent agrees: “I find it’s better advice in the long-term to help someone find healthfully prepared, properly portioned ways to include favorites like potatoes into an overall nutrient-rich eating plan rather than tell someone to avoid a wholesome plant food that they enjoy.” 3 TIPS FOR EATING POTATOES ON A WEIGHT-LOSS PLAN1. LIMIT YOUR CONSUMPTION OF FRIED POTATOES Opt for baked, roasted or boiled potatoes in lieu of fried varieties. You can also make basic cooking swaps to up the health factor of your potatoes, says Newgent. For example, mash potatoes with plain unsweetened almond milk instead of cow’s milk — besides fewer carbs, this may factor in as few as 30 calories per serving and contains no saturated fat. 2. BE SMART ABOUT PORTION SIZES You don’t have to cut out your favorite foods when you’re trying to lose weight. But be mindful of how much you’re eating so you don’t overindulge. For a wholesome, nutritious plate, try combining a starchy vegetable like potatoes with a protein, a serving of non-starchy vegetables and a source of healthy fat. 3. TRY OTHER POTATO VARIETIES To mix things up, Harbstreet recommends experimenting with yellow, red, purple and blue potatoes in your cooking. Compared to white potatoes, these colorful spuds have a higher concentration of carotenoids and flavonoids, plant pigments that can act as antioxidants and anti-inflammatory agents in the body to help fight against cardiovascular disease. The post The Truth About Potatoes: Do They Derail Weight Loss? appeared first on Under Armour. Source: http://blog.myfitnesspal.com/truth-potatoes-derail-weight-loss/via Blogger The Truth About Potatoes: Do They Derail Weight Loss? It’s that time of year when more emphasis is put on staying hydrated and drinking plenty of water. We are advised to keep a water bottle on hand, especially when doing activities outside in the sun and heat and to maintain a normal body temperature, among other important functions. When it comes to hydration, remember water isn’t your only option! What you eat throughout the day can also help you get the fluids you need in order to avoid the chronic dehydration that plagues most Americans. EAT YOUR FRUITS AND VEGGIES Remember that saying, you are what you eat? More than 60% of our body is made up of water — and in this case, if you eat certain fruits and vegetables, you’ll get a boost of that fluid. “The foods with the highest water content are fruits and vegetables,” explains nutrition coach Brandice Lardner. “Water content is one of the reasons that fruits and vegetables are less calorically dense than other foods, as water increases volume but does not contribute to overall calories.” When it comes to choosing which to eat for hydration purposes, Lardner divulges that cucumbers, celery, lettuce, melons and berries have the highest water content. However, those aren’t your only options. Diane Boyd, RD, LDN, consulting dietitian at Cape Fear Sports Enhancement, adds that other foods that are good sources of water include yogurt, milk and chocolate milk. READ MORE > TASTY HYDRATION METHODS THAT GO BEYOND WATER There is no right way to prepare these foods, however, cooking them does reduce the amount of water they contain. “For the most hydration, eat these foods raw,” notes Lardner. “However, if you prefer cooked veggies, just have a glass of water with your meal.” GETTING YOUR ELECTROLYTES When it comes to choosing what to drink, water is the go-to for staying hydrated. However, if you are an athlete, it shouldn’t be the only thing you consume. You need to replenish your electrolytes to get enough sodium, which is an element of hydration, as well. “Water alone is not enough for individuals running or participating in any physical exertion that lasts longer than one hour,” notes Boyd. “Extended work in the heat requires both fluid and electrolytes, particularly sodium.” This is where sports drinks and gels or bars come into play. Lardner adds that this recommendation is based only on hydration and not performance. You want to take extra precautions during the summer months, of course, but still need to replenish the fluids lost from sweating no matter the season. Of course, eating foods that have high water content can help with your day-to-day hydration, but sports drinks help you get those added vitamins and minerals you lose during physical activity. “It’s important to point out that fluid needs are highly individualized,” stresses Boyd. “Individuals lose water at different rates and customizing replacement can be accomplished by calculating your sweat rate by weighing yourself before and after exercise.” WHAT TO CONSIDER ABOUT ALCOHOL AND CAFFEINE Just as there are foods and drinks that can help aid hydration and replenish losses of sodium, there are foods that can speed up dehydration. The beverage that most dietitians note as most dehydrating is alcohol. Boyd explains alcohol is a diuretic, meaning it increases your fluid loss. When drinking alcohol, having water between each beverage helps your body regulate the losses. READ MORE > IS BEER ACTUALLY A GOOD RECOVERY DRINK? For quite a long time, caffeine was blamed for dehydration, too, because it is also a diuretic. However, this has been proven to be a myth. “While caffeine may cause you to excrete more water, it does not affect your overall hydration status as once believed,” assures Lardner. “In essence, you may excrete more water but you are also consuming water in your caffeinated drink.” Though it won’t cause dehydration, you should still limit your consumption because it can have other negative impacts on the body, such as decreasing your sleep. Because of this, Lardner recommends having no more than 400mg of caffeine per day. When it comes to being hydrated, it is important to know it should be a regular state for your body. This is especially important for athletes to recognize. “It is important to know that you can not ‘fix’ dehydration by guzzling a bunch of water or sports drinks before a run,” concludes Lardner. “Hydration status is a state, and your overall performance and health will improve if you stay hydrated all of the time, whether it’s a run day or a rest day.” The post Electrolytes and the Best Foods and Drinks for Hydration appeared first on Under Armour. Source: http://blog.myfitnesspal.com/electrolytes-best-foods-drinks-hydration/via Blogger Electrolytes and the Best Foods and Drinks for Hydration The days are longer, the sun is shining and the birds are chirping. Spring is in full force, and it’s time to get outside for fresh air and to add variety to your workouts. Before you ditch your strength training sessions for biking, hiking, kayaking and other outdoor activities, ask yourself: Are these workouts enough to maintain my hard-earned strength? While these activities are fun, you’ll still need some lifting to maintain a well-balanced fitness routine. Luckily, we’ve got three killer workouts you can do outside to build some strength under the sun. These use some unconventional methods, so don’t be spooked at first glance! WORKOUT #1: HILL SPRINTS Equipment Needed: Steep hill (20–40 yards long) Sets and Reps: 8–12 sprints at maximum effort (the walk back down the hill is your rest period) Before there was spin class, circuit training or Tabata, there were hill sprints. It doesn’t get much simpler than this: Find a hill, run up it as fast as you can, walk down the hill and repeat. While there’s beauty in simplicity, there are some solid reasons why hill sprints are so awesome. First, hills don’t beat up your hips, knees and ankles as much as sprinting on flat ground because the angle of the hill doesn’t require your body to absorb as much force. Second, the vertical component increases energy demand so you burn more calories. (Think: walking on the sidewalk versus climbing up stairs.) The bonus is you can channel your inner Rocky Balboa every time you sprint to the top. WORKOUT #2: PARK BENCH PUMP Equipment Needed: Park bench Sets and Reps: 3–4 sets of 8–10 reps per exercise (no rest between exercises, rest 30–60 seconds between sets) A simple park bench provides a perfect platform to do a variety of bodyweight exercises. The elevated height of the bench can either aid in making certain exercises easier or add to the difficulty, making it an unexpectedly versatile piece of equipment. Try this bodyweight circuit on for size: Step-ups Pushups Split-Squats Burpees READ MORE > BURN MORE CALORIES AND OTHER REASONS TO EXERCISE OUTSIDE WORKOUT #3: TIRE FLIPS Equipment Needed: Tractor tire (start small and work your way up; a tire that sits at about knee-height is a good starting point) Sets and Reps: 30 total flips — take as long as you need and keep perfect form. They say one man’s trash is another man’s treasure. So, if you know someone throwing out an old tractor tire, take it off their hands because you’ve stumbled upon a strength-building goldmine. Of course, most of us don’t, so feel free to substitute kettlebell swings or med ball diaper tosses instead. They use a similar movement pattern without special equipment. The post 3 Outdoor Workouts That’ll Make You Forget About the Gym appeared first on Under Armour. Source: http://blog.myfitnesspal.com/3-outdoor-workouts-thatll-make-forget-gym/via Blogger 3 Outdoor Workouts That’ll Make You Forget About the Gym Cookouts and summer go hand in hand, however, many traditional barbecue foods — tasty though they are — tend to be loaded with excess calories, sodium and fat. But it doesn’t have to be that way. Here are 10 healthy alternatives to calorie-laden potluck dishes worthy of your next gathering. 1. SWEET POTATO ROUNDS WITH GUACAMOLE | THE ROASTED ROOT Topped with creamy guacamole and crispy bacon, these sweet potato rounds are arguably better than chips — and a lot healthier. Bring this ingenious appetizer to any gathering, and it’ll be gone in no time. If you can’t find cotija cheese, use feta. Recipe makes 6 servings at 2 rounds each. Nutrition (per serving): Calories: 112; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 3mg; Sodium: 170mg; Carbohydrate: 12g; Dietary Fiber: 4g; Sugar: 3g; Protein: 3g 2. MEDITERRANEAN TOMATO & FETA DIP | COOKIE AND KATE Brightly colored and full of refreshing flavors, this dip is perfect for summer parties. Made with ripe tomatoes, olives, fresh basil and salty feta, it’s a perfect accompaniment to crackers, pita bread or even eggs, grilled chicken or fish. Recipe makes 8 servings. Nutrition (per serving): Calories: 130; Total Fat: 10g; Saturated Fat: 4g; Monounsaturated Fat: 4g; Cholesterol: 15mg; Sodium: 287mg; Carbohydrate: 5g; Dietary Fiber: 1g; Sugar: 3g; Protein: 5g 3. RAINBOW VEGGIE SKEWERS | GIMME SOME OVEN Colorful kebabs are a fun and tasty way to eat the rainbow. The naturally mellow flavors of garden vegetables get a boost from a simple vinaigrette. Recipe makes 8 servings at 2 skewers each. Nutrition (per serving): Calories: 122; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 162mg; Carbohydrate: 15g; Dietary Fiber: 3g; Sugar: 5g; Protein: 3g 4. GREEN BEAN & CHERRY TOMATO SALAD | SMITTEN KITCHEN Take advantage of seasonal summer veggies while they’re at their best. This fresh summer side features green beans and cherry tomatoes tossed in a shallot vinaigrette. This dish’s bright, pretty colors look great on a picnic table. Recipe makes 6 servings. Nutrition (per serving): Calories: 152; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 9g; Cholesterol: 0mg; Sodium: 63mg; Carbohydrate: 10g; Dietary Fiber: 3g; Sugar: 4g; Protein: 2g 5. 2-INGREDIENT HUMMUS DEVILED EGGS | EATING BIRD FOOD Love deviled eggs? This recipe uses just two ingredients — hard-boiled eggs and hummus. Combining the yolks with hummus results in a flavorful, creamy filling. These are great as a snack, a dinner appetizer or to bring to a potluck. Recipe makes 12 servings at 1 deviled egg each. Nutrition (per serving): Calories: 47; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 93mg; Sodium: 57mg; Carbohydrate: 1g; Dietary Fiber: 0g; Sugar: 0g; Protein: 3g 6. LEMON ASPARAGUS COUSCOUS SALAD WITH TOMATOES | SKINNYTASTE Plump, pearled couscous is a healthy alternative for when you get bored with ordinary pasta. Dress it up with plenty of fresh asparagus and tomatoes to get a veggie kick. Recipe makes 5 servings at 1 heaping cup each. Nutrition (per serving): Calories: 170; Total Fat: 4g; Saturated Fat: 0g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 10mg; Total Carbohydrate: 30g; Dietary Fiber: 5g; Sugars: 0g; Protein: 6g 7. STEAK AND MUSHROOM KABOBS | KALYN’S KITCHEN Marinate, grill and serve — that’s all there is to these easy steak kabobs. Soak them with a simple vinaigrette to complement the naturally rich flavors. You’ll love the contrast in texture with each bite, from firm mushrooms to juicy steak. Recipe makes 4 servings at 1 skewer each. Nutrition (per serving): Calories: 219; Total Fat: 12g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 70mg; Sodium: 405mg; Carbohydrate: 3g; Dietary Fiber: 1g; Sugar: 2g; Protein: 26g 8. TZATZIKI POTATO SALAD | THE FIG TREE Plain yogurt lightens up traditional potato salad by adding protein and cutting fat. This recipe incorporates crisp cucumbers, lemon, feta cheese and dill for fresh, Mediterranean-inspired flavors. Recipe makes 6 servings. Nutrition (per serving): Calories: 176; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 1mg; Sodium: 95mg; Carbohydrate: 36g; Dietary Fiber: 4g; Sugar: 3g; Protein: 7g 9. STRAWBERRY MANGO GINGER-LIME FRUIT SALAD | COOKING LIGHT Juicy, sweet seasonal fruits — strawberries, blueberries and mangoes — get a boost of extra flavor and zest with the addition of fresh lime and ginger. Add any of your favorite fruits such as diced nectarines, blackberries and grapes to this refreshing fruit salad. Recipe makes 4 servings at 2/3 cup each. Nutrition (per serving): Calories: 49; Total Fat: 0g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 1mg; Carbohydrate: 12g; Dietary Fiber: 2g; Sugar: 9g; Protein: 1g 10. LIGHTENED-UP NO-BAKE CHEESECAKE | MYFITNESSPAL’S RECIPES Smooth and tangy, this lightened-up, portion-controlled cheesecake satisfies without being loaded with fat, sugar or calories. An added benefit: It doesn’t lose an ounce of decadent flavor. Cheers to eating dessert and staying on track with your health goals. Recipe makes 8 servings at 1 cheesecake cup each. Nutrition (per serving): Calories: 128; Total Fat: 5g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 19mg; Sodium: 166mg; Carbohydrate: 14g; Dietary Fiber: 1g; Sugar: 9g; Protein: 5g The post 10 Potluck Barbecue Dishes Under 250 Calories appeared first on Under Armour. Source: http://blog.myfitnesspal.com/10-potluck-barbecue-dishes-250-calories/via Blogger 10 Potluck Barbecue Dishes Under 250 Calories Traveling to an exotic destination, lounging on the beach, sipping fruity cocktails and sampling local cuisine sounds like a great vacation, right? It may also be a recipe for weight gain. Researchers at the University of Georgia found the average American gains one pound on their annual vacations. It might not seem like much, but vacation weight can add up over time, increasing your risk of certain health issues. “So many of my clients come back from trips stressed out and needing to work on their ‘vacation weight,’” says Rachel Browning, celebrity personal trainer and yoga instructor. “They feel self-conscious and, more than anything, they feel guilty that they over-indulged.” If you want to lose — not gain — weight on your next vacation and learn healthy habits such as preparing nutritious meals or incorporating exercise into your routine, a weight-loss retreat might be a good option. The options for weight-loss retreats range from beach boot camps and mountain wellness spas to active travel adventures. To pick the best weight-loss vacation for your personality and fitness goals, follow these tips: CONTEMPLATE THE SETTING Love the beach? Sign up for surf camp. Hate bugs? Skip the wilderness camping retreat. The destination is a big part of the resort experience and Brooklyn-based personal trainer Annette Lang, owner of Annette Lang Education Systems, believes picking a destination or setting that matches your personality leads to a more enjoyable experience. EVALUATE THE PROGRAM No two programs are alike. Look for offerings that reflect what you most want to learn. If your goal is to adopt a healthier diet, look for a retreat that offers cooking classes and nutrition education. Or, if fitness is your focus, choose a retreat with lots of different active activities. “I’ve seen people come to these resorts, drop a bunch of weight over a week or two period and then gain it all back within a few weeks once they get home,” says Browning. “Most people can’t have a private chef and nutritionist feed them all their meals and work out three times a day so find a program that teaches you meal prep and how to workout a sustainable amount of time.” READ MORE > MAKE YOUR NEXT VACATION ONE OF THESE FITNESS RETREATS READ THE REVIEWS Search potential retreats on sites like TripAdvisor and Reviews.com to get unbiased reviews from previous guests. You’ll learn about the food, fitness classes, leisure activities and add-on services such as tours and spa treatments before booking. “A quick internet search can tell you a lot,” Browning says. A few negative reviews are normal — what one guest calls out as a travel injustice might not phase you at all — but a glut of one- and two-star reviews are a good reason to pick a different resort. WATCH FOR RED FLAGS Before booking a retreat, read the website, including bios of the leadership team and staff. Nutritionists and trainers should be certified and have experience in science-backed approaches to weight loss. If there is no mention of the staff or their credentials, call the retreat center and ask. Look for red flags such as “lose weight quick” promises that seem too good to be true. “If someone claims you can lose 30 pounds in a week and keep it off or have six-pack guaranteed by the end of the vacation, stay away,” says Browning. CONSIDER A DIY APPROACH You might not need a formal weight-loss retreat to achieve results. Many vacations such as hiking the Inca Trail to Machu Picchu, a pilgrimage to the shrines in Japan and snorkeling around the Great Barrier Reef, incorporate physical activities that will burn calories. A travel partner can help keep you motivated to make healthy food choices, too. “The self-reflection that it invites could perhaps better inspire you than organized programs,” says Lang. HAVE FUN! Even though a weight-loss retreat might involve counting calories and morning hikes, it should also be an amazing opportunity to explore a new destination, try new activities and eat delicious (healthy) meals. Hopefully, at the end of the trip, the number on the scale will be lower than when you arrived — as long as you did your due diligence to choose the right weight-loss vacation for your needs. “Knowing yourself, and being honest about what your fears and desires are can help you attain and maintain results,” Lang says. The post Tips on Finding the Right Weight-Loss Retreat appeared first on Under Armour. Source: http://blog.myfitnesspal.com/tips-finding-right-weight-loss-retreat/via Blogger Tips on Finding the Right Weight-Loss Retreat Quick, when was your last date? If you’re like me, it may have coincided with the birth of Daenerys’ dragons… Whether it’s been awhile since your last date, or even if it hasn’t, summer is here and it’s the perfect time to reinvigorate your love life. Whether you are a man or woman, gay or straight, single or taken (or anything in between) we all need a little love in our lives for our general well-being. Love can be felt from various personal relationships, but for the purpose of this article, I’m focusing on romantic love. While it can be easy to overlook, love is a huge part of mental and physical health, general well-being and happiness. One study, which examined more than 300,000 participants, found people who lack strong personal relationships increased their risk of premature death from all causes by 50%. 50%! That’s an effect on mortality risk greater than obesity or physical inactivity and nearly as bad as smoking everyday. Wow. Though I’m in the “single” category, I’m blessed to have extremely close relationships with friends and family (*wipes sweat from brow) … but in that quest to find my permanent partner in crime, I’m always down to try out a new date activity! Earlier this summer, I had a dinner date. My date, we’ll call him M, picked me up and instead of going to a restaurant, he surprised me with a picnic near the Martin Luther King memorial — and because he gets what I’m about, he even made it fairly healthy. Swoon. So M had stopped at the grocery store, and picked up some grilled chicken, roasted veggies, blue corn chips with guacamole and a fruit salad for dessert, plus red wine. This was probably cheaper than a night out, but because it was thoughtful, and we spent time in nature on a gorgeous evening, it meant so much more. Instead of the usual (and potentially unhealthy) go-tos like an indulgent dinner, cocktails, pub food or movie theater snacks, what better time to try a new date idea than the glorious beautiful summer months? If you need a little spark in your dating life, check out these thought starters for inspiration: SHARE A PASSION Whether it’s something from the list below or just something you are passionate about, it can be great to share that experience with someone. Plus it’s exciting to introduce your partner to your interests. I love food, so a trip to the farmers market can be a great way to get some steps in, support the local economy and gain exposure to new fruits and veggies. Plus, who doesn’t love a free sample? TRY SOMETHING NEW When I start dating someone, it’s almost guaranteed there’s going to be a workout class in the lineup by date number 5. It’s a bonding experience, plus he’ll get to see me at my least polished — sweaty, no makeup and gym hair. There’s nowhere to go but up from that very low baseline. Your partner can actually help keep you on track, too. Studies show married couples who work out together are more likely to adhere to a fitness routine. I should probably mention that if you are just starting to get to know each other, and you choose a skill-based activity, you should do something neither of you have mastered. I’ve selfishly taken a date to my Corepower hot yoga class, with weights (I still have a little guilt thinking about the image of him slipping and sliding across his yoga mat). So whether it’s an indoor rock-climbing lesson, yoga or a spin class, try something that will allow both of you to learn and be vulnerable together. GET OUT IN NATURE TOGETHER In addition to the post-workout endorphins, I get pretty pumped when I work out or step out into nature for a hike. Embark on an adventure together: Exploring mama nature can be glorious (just don’t forget to bring sun protection). Plus, studies have shown that hiking can improve mood and give your brain a boost by increasing problem-solving and creativity by 50%. My inner voice literally sings when I’m hiking; I’ve also had some great conversations with my hiking partners out in nature … that’s my happy place. You might try going for a bike ride together (always wear a helmet!), golfing or a walking in your neighborhood or favorite park. In addition to quality bonding time, simply adding walking to your routine can reap huge benefits. I should warn that if your date is wearing heels, check in and make sure they are game for a post-dinner walk. READ MORE > 6 REASONS TO SPEND MORE TIME OUTSIDE TAKE A COOKING CLASS The saying goes “the way to a man’s heart is through his stomach” — and the same is true for women! Even if it’s not a super healthy menu, you’ll pick up some new skills in the kitchen. If a class isn’t in the cards (or terrifies you), make a meal kit from a delivery service together. There are tons of healthy meal delivery options, most of which include step-by-step instructions with pictures and everything you need. TREAT YO-SELF! Whether you’re coupled up or blissfully single, you can do all of the activities above with a friend or plan a self-care date with your darn self! Splurge for something special at the seafood or meat counter and make a new healthy dish, take a bath and use that nice towel (Am I the only one who saves the really plush towel for guests?), journal about what you are most grateful for and what you love about you. I grew up with a grateful journal (thanks, Mom!) and learned taking the time to reflect and appreciate my blessings was one of the healthiest things I could do for my health and sanity. Plus, research shows journaling for 15–20 minutes, 3–5 days a week can actually improve your physical and mental health. It truly puts things in perspective. If you find yourself in a new relationship, these tips might help prevent you from gaining that dreaded “new relationship weight” with your partner. On the flip side, a new relationship can give you that confidence boost to make you want to eat healthy, exercise and just engage in healthier habits and who doesn’t want that? Hopefully these tips give you a healthy boost to your existing and budding relationships. I’d love to hear your thoughts. How are you going to embrace a little romance this summer? Do you have any favorite healthy dates? I’d love any ideas and I think the community would appreciate them, too! If you do find yourself on a standard dinner-and-a-movie date, don’t despair! You can still eat out and find healthy options. Better Than Ever We all strive for wellness and to live better! Every month, this column will bring you advice on how to feel and perform Better Than Ever. Check out tips to improve various aspects of your health: Everything from fitness, nutrition, sleep and recovery. Have a topic you want to hear about? Feel free to reach out here (I’ll be checking the comments!) or on Twitter or Instagram. I look forward to hearing from you! GEAR UP FOR YOUR NEXT HIKE > Men’s Hiking Gear The post Get Creative With These 5 Healthy Date Ideas appeared first on Under Armour. Source: http://blog.myfitnesspal.com/get-creative-5-healthy-date-ideas/via Blogger Get Creative With These 5 Healthy Date Ideas We’re back with yet more of your questions about nutrition, weight loss and more. This week’s edition centers on a polarizing topic: sugar and artificial sweeteners. Read on! As it turns out, America’s favorite diet sodas might not be so diet-friendly. Quite the opposite, in fact: More and more research is finding artificial sweeteners (most commonly found in diet sodas, but also a variety of other lower-calorie and lower-sugar processed foods) aren’t the magic liquid weight-loss trick they were advertised to be. A 2015 study, published in the Journal of the American Geriatrics Society, found that over the course of nine years, diet soda drinkers gained almost triple the amount of abdominal fat over non-imbibers. Abdominal fat — or “visceral fat” — is the more harmful type that surrounds organs and is a known risk factor for heart disease, diabetes and metabolic syndrome. According to the study, the more diet soda subjects consumed, the greater the risk. While scientists are still hard at work trying to identify the exact mechanism by which artificial sweeteners may cause weight gain, we do know this: They’re 200–600 times sweeter than sugar. But unlike sugar, they don’t satisfy the appetite with calories, causing some people to compensate by eating more later in the day. A 2014 study by the Johns Hopkins School of Public Health found that in a sample of nearly 24,000 subjects, diet soda drinkers consumed more calories from food than their full-sugar-soda drinking peers. Some people argue it’s not so much the diet soda that causes weight gain, but that habitual diet soda drinkers tend to be less healthy overall. Whatever the case, artificial sweeteners are just that — they’re artificial. And they’re found in products that are highly processed and often contain artificial flavors and colors, too. Stick to wholesome, hearty foods and satisfy your sweet tooth with foods high in naturally occurring sugar like fruit and dairy, that also come packaged with fiber, protein, calcium and other beneficial nutrients. READ MORE > IS STEVIA SAFE? Short answer: not exactly. But there’s an easy way to calculate calories from sugar on your own. On food labels, sugars are listed as a subset of total carbohydrates. One gram of sugar has about 4 calories. To find calories from sugar, simply multiply the number of sugars grams by 4 to get the number of calories from sugar. A 12-ounce soda, for example, has 140 calories and 36g of sugar. Do the math, and you’ll discover rather quickly that all of the calories in a soda come from sugar. But, before you go writing off all foods that contain a significant percentage of total calories from sugar, it’s important to understand that there are two categories of sugar in food: those occurring naturally (like fructose in fruit and lactose in milk) and those that are added during processing (in the form of honey, high-fructose corn syrup, granulated sugar, fruit juice concentrate and a laundry list of other names). For example: Plain whole-milk yogurt has about 11 grams of sugar per cup, but all of it comes naturally. Vanilla (and almost any other flavored variety) whole-milk yogurt has more than double that amount — half naturally in the form of lactose, and the other half added during processing to add flavor (and sweetness). So how can you tell the difference? The problem is food manufacturers aren’t currently required to list added sugars on labels — only the total sugars. The FDA has issued a mandate that will eventually require all food companies to list added sugars as a subset of the total, but the original compliance deadline of July, 2018, has been extended until further notice. Until then, read the ingredient list. If any sugar is listed as the first or second ingredient, chances are most of the calories in your food comes from added sugars. Buy unsweetened or plain varieties when available, and add naturally sweet fruits, sweeteners and foods in your own kitchen so you know exactly how much you’re getting. Got more questions for me? Keep ’em coming! Ask away in the comment section below, and keep up with the MyFitnessPal Facebook page for more opportunities to Ask the Dietitian. The post The Case Against Diet Soda | Ask the Dietitian appeared first on Under Armour. Source: http://blog.myfitnesspal.com/case-diet-soda-ask-dietitian/via Blogger The Case Against Diet Soda | Ask the Dietitian Make refreshing low-carb cucumber rolls from Eat Spin Run Repeat using some simple ingredients and high-protein canned salmon. Not only are these no fuss, but the cucumber rolls also make gorgeous healthy summer appetizers. At just 50 calories per roll you won’t blow your calorie budget for dinner. Salmon Cucumber Rolls Ingredients
Directions Using a sharp knife, trim the ends off of the cucumbers. Starting at one end, cut a thin strip off of the cucumber, trying to keep the thickness even. It might take a few slices until you start to get them right, but it’s not difficult. Alternatively, you can use a mandoline slicer. You’ll need about 10–12 strips. Drain the salmon; in a bowl, mash it with the back of a fork. Add the grated carrot, dill, lemon juice and black pepper. Stir until incorporated. Using a spoon, scoop up about 2 tablespoons of the salmon mixture and pack it into a ball. Place it at one end of a cucumber strip, then roll the cucumber up as shown in the recipe photo. Secure the roll with a toothpick, then place a few sunflower sprouts on the top. Repeat for all remaining rolls and salmon. Nutrition Information Serves: 10 | Serving Size: 1 cucumber roll Per serving: Calories: 53; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 5mg; Sodium: 60mg; Carbohydrate: 4g; Dietary Fiber: 1g; Sugar: 2g; Protein: 6g Nutrition Bonus: Potassium: 29mg; Iron: 2%; Vitamin A: 17%; Vitamin C: 10%; Calcium: 3% The post Salmon Cucumber Rolls | Recipe appeared first on Under Armour. Source: http://blog.myfitnesspal.com/salmon-cucumber-rolls/via Blogger Salmon Cucumber Rolls | Recipe |
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November 2020
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