At home, yogurt, granola and fruit is a pretty pedestrian breakfast. But if you’ve ever had an acai bowl for breakfast, you know that “ho-hum” breakfast is next level when it’s topped with fresh fruit and crunchy nuts and seeds. There’s just something delicious and decadent about a smoothie bowl for breakfast. You can recreate the magic of this tropical treat at home (it’s shockingly easy!). It’s a pretty straightforward formula that can be flexible and leads to a refreshing, healthy and flavorful breakfast. The Main Components A great smoothie breakfast bowl has the following important components: Protein Think of this as an important supporting actor. Include protein from yogurt, milk, chia or your favorite nut milk. Choose unsweetened varieties to prevent added sugars from sneaking into your bowl. Fruit The star of your smoothie bowl is flavorful fruit. Strawberries! Raspberries! Blueberries! Cherries! All of these juicy summer fruits are bursting with antioxidants and healthy fiber. Freezing them is a great way to preserve the best of the season. The Boosts The boosts that make the bowl special are: Crunch The best part about eating a smoothie is the texture that comes from dressing up a bowl. Add toasted nuts to boost protein and fiber and your favorite granola for more crunch. Super-nutritious Extras Bee pollen, hemp seed, cacao nibs and sesame seeds are healthy ingredients that add crunch and nutrition. They also make it colorful and beautiful! Follow our simple recipe below and use it to create a special breakfast all your own: Smoothie Breakfast Bowl For the base:
Combine base ingredients and blend in a food processor or blender. Divide and transfer to individual bowls. Add toppings of your choice. Recipe makes 2 servings at 2 cups each. Nutrition (per serving of smoothie bowl base): Calories: 49; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 40mg; Carbohydrate: 7g; Dietary Fiber: 2g; Sugar: 2g; Protein: 1g The post The Perfect Formula for Smoothie Breakfast Bowls appeared first on Under Armour. Source: http://blog.myfitnesspal.com/23970-2/via Blogger The Perfect Formula for Smoothie Breakfast Bowls
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Get your post-workout protein boost with this smoothie from Love and Zest. It has a whopping 17 grams of protein and only 186 calories. With just five ingredients, this shake is a snap to whip up so you can get on with your day. Ingredients
Directions Place peaches in a blender and pulse until pureed. Add cottage cheese, maple syrup and vanilla extract. Process until creamy; add ice and blend, then divide between two glasses and serve immediately. —- Serves: 2 | Serving Size: 1/2 of recipe Per serving: Calories: 186; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 9mg; Sodium: 460mg; Carbohydrate: 25g; Dietary Fiber: 2g; Sugar: 19g; Protein: 17g The post Peaches ‘n Cream Smoothie | Recipe appeared first on Under Armour. Source: http://blog.myfitnesspal.com/peaches-n-cream-protein-shake-recipe/via Blogger Peaches ‘n Cream Smoothie | Recipe We’ve all been there: You’re just gearing up to crush a workout, and then it strikes. “It” being the stomach cramping, the bathroom urgency, the wave of fatigue. If you’re exercising outside or in the middle of a fitness class, this gastrointestinal distress can be even more discouraging. Although a sudden virus might be at play, it’s more likely that what you ate just before working out could be the culprit. “Exercise and digestion are mutually exclusive,” says Shawn Khodadadian, MD, of Manhattan Gastroenterology. “When you exercise, your body isn’t using its energy for digestion. It slows that process so it can divert as much blood as possible to your muscles and lungs.” That means foods you digest just fine when not working out could cause you problems if you eat them pre-exercise. Certain foods can prompt heartburn, stomach ache or even vomiting, Khodadadian notes. Here are some common food choices to avoid: 1. PROTEIN SHAKES & BARS While protein is very helpful for post-workout recovery, it can be tough on your system if you have a shake right before working out. That’s because protein digests slowly, Khodadadian says. If you’re having a shake less than three hours before a workout, you could see some digestive blowback. The same goes for a high-protein bar. The fix: If you regularly rely on a protein boost right before working out, and tend to feel not-so-great while exercising, try having the shake or bar after exercising instead. READ MORE > IS CHOCOLATE MILK THE BEST RECOVERY DRINK? 2. MILK Many runners love their chocolate milk fix, but they’re careful to drink the beverage after a big run or a race. That’s because milk has high amounts of protein and fat, which take time to digest. The fix: If you’re looking for a dairy-type boost in your pre-workout mix, consider whey protein mixed with filtered water instead — but even then, consume the drink at least a few hours before your workout. 3. HIGH-FIBER CEREAL Loading up on a carb-rich choice like cereal is tempting before exercising, especially if you’re pressed for time. But, like protein, fiber digests slowly, and your workout can interfere with that process, Khodadadian notes. The fix: As an alternative, try a food you can digest easily that’s high in carbs but low in fiber, such as oatmeal. That way, you can get the fuel you need without the GI issues. Consider adding even more of a carb boost with bananas or mangoes. READ MORE > SCIENCE INVESTIGATES: FASTING VS. CALORIE RESTRICTION? 4. SPICY FOOD Even if you regularly amp up your spice levels, you may have issues if you eat too much before working out. The slower digestive processes that happen when you begin exercising could leave that delicious taco sitting in your stomach, and that can prompt indigestion or heartburn. The fix: Skip the spice altogether and save the heat for a post-workout treat. 5. SALAD Yes, you should load up on vegetables. But eating raw veggies can be tricky, says Terry Wahls, MD, author of “The Wahls Protocol.” Although raw vegetables have more fiber than cooked, they also have intact enzymes and their cell walls are still solid, which means it takes more energy for your body to digest them. If you’re just sitting in an afternoon meeting, that’s no big deal. But if you’re trying out your new HIIT workout, it can become a source of digestive problems. The fix: Opt for easier-to-digest, lower-fiber cooked vegetables and save the salad for another time. WHEN SHOULD YOU EAT? Although some people swear by “fasted cardio” workouts, it’s usually more effective to eat something before exercising, according to Khodadadian. He says, “Not eating anything before a workout will leave you feeling tired and weak. Just give your body the proper time to digest before exercising, you may need two or three hours for digestion.” Your blood sugar rises to help you digest, he adds. By waiting a few hours, those blood sugar levels will drop back to normal, giving you the energy you need to devote to your workout — without a stomach ache or heartburn along the way. The post Skip These 5 Foods If You’re Working Out Soon appeared first on Under Armour. Source: http://blog.myfitnesspal.com/skip-5-foods-youre-working-soon/via Blogger Skip These 5 Foods If You’re Working Out Soon I was recently going through a box of pictures (back when I used to get pics printed) and came across a picture from my senior year of high school. I looked great, had a smile on my face and seemed happy, but I can actually remember every detail. I was going to a school athletic awards banquet. I was 17 and the captain of my volleyball and softball teams (not the most popular sports at my prep school in Greenwich, Connecticut). I even remember what I was thinking, “Why am I so fat? … If only I was 5-pounds lighter, I’d be so happy.” And that was high school! I wish I could say those negative thoughts were something I left behind in high school, but the truth is they’ve followed me into adulthood. I still think the “if I just lost another 5 pounds …” thoughts, but they are fewer and further between. Have you ever looked at an old photo of yourself and laughed (or cried) because you remember thinking or telling yourself you were fat or not good enough and now you would do anything just to get back to that point? Thanks to spending more time with myself and learning to better love the entirety of myself, I’ve finally realized I need to stop trying to chase the past and instead focus on being healthy, happy and feeling good. You can certainly be overweight and healthy, but you need to take care of yourself inside and out. If you’re stuck wishing you could turn back the hands of time, here are five tips to readjust your perspective and mindset moving forward: 1. FOCUS ON HOW YOU FEEL Your weight can be affected by so many things: salt intake, sleep, water intake, bathroom habits, your cycle (for women) just to name a few. For this reason, you should treat weight as an indicator and not the end all be all. As mentioned above, you can be overweight and happy, but think about the many other indicators of health. Ask yourself: How do I actually feel? Am I run down? Am I unhappy with how I look? Does my body ache? If so, it’s time for a change. And I don’t just mean weight loss, I mean taking care of yourself. Eating well, exercising, sleeping and taking care of your mental health are all key components of health. Take the time to regularly think about how you are doing on all fronts, not just the scale. READ MORE > DON’T LIKE TO EXERCISE? HERE ARE 6 WAYS TO MOTIVATE 2. FOCUS ON SELF LOVE Knock negative thoughts out by overloading on positive ones. Think about how phenomenal you are! What do you like about you? What do those in your inner circle like about you? Write down your positive thoughts and read them back on the days when all you can think of are the downers. Write about what makes you happy, the things you want to accomplish and how you plan to achieve them. You may want to play a little Nina Simone to boost those feel good vibes. 3. CELEBRATE YOUR SUCCESSES Write your goals down. Better yet, log them in the MyFitnessPal app so you can literally watch your journey on a chart. Think about how far you’ve come and where you want to go. If you are having trouble getting rid of the destructive negative thoughts, it’s time to talk to a professional. I’ve currently got a 22-day streak on MyFitnessPal … I know that’s not a huge number compared to people like Carla (who’s logged more than 1K days in a row!), but for me it’s rewarding to log in and see that reminder. I find it even more motivating because people who consistently track their nutrition and physical activity are more likely be be successful. One study showed people who logged their meals for six months lost twice as much weight as those who didn’t. Please pass me my phone, immediately … I need to log now! 4. RESPECT THE CHALLENGE OF WEIGHT-MAINTENANCE If I calculated it, I’ve probably gained and lost the equivalent weight of the starting lineup for a team in the NBA. Sigh. The truth is, preventing weight gain once you’ve hit your goal can sometimes be the hardest part. Studies show only about 20% of overweight people who accomplish their weight-loss goals maintain that loss for at least one year. Set yourself up for success, but stay focused and don’t beat yourself up if you gain, because you are not alone in striving to accomplish your goals. READ MORE > ARE YOU AN ATHLETE? 5. REMEMBER YOUR BODY IS INCREDIBLE Whether you’ve had a baby, recovered from surgery or just got over a cold, use those as reminders your body is capable of awe-inspiring things: Your body is an extraordinary machine and you sit in the driver’s seat. You are, to a large extent, in control of what your body looks like and how it performs based on how you treat it. Make the decision to hop on the elliptical, run around the block or increase your intake of fruits and veggies because those choices have a direct effect on your health. Keep flipping through the photo albums, but remember you only have one body. As you age your body will, too. Adjust your goals accordingly. Stop trying to chase your high school, pre-wedding or pre-baby weight. Instead focus on the weight that’s right for you at this point in your life. READ MORE > OK. YOU GAINED WEIGHT. THESE 5 TIPS WILL GET YOU BACK ON TRACK I want to hear from you! Have you ever looked at an old picture of yourself and wished you would have just appreciated and loved yourself and your body? How do you keep things in perspective? Share your story in the comments below, I look forward to reading what you have to say! 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 WORKOUT > Men’s Workout Clothes The post Remember That Time You Thought You Were Fat? 5 Tips for a New Healthy Outlook appeared first on Under Armour. Source: http://blog.myfitnesspal.com/remember-time-thought-fat-tips-new-outlook/via Blogger Remember That Time You Thought You Were Fat? 5 Tips for a New Healthy Outlook Profuse sweating, labored breathing, sore, burning muscles — all of these can signal a good workout. Yet there are some signs that your body can provide during exercise that you need to monitor so you work at the level that’s appropriate — and challenging enough — for your fitness level without risking an injury. The truth is, overdoing a workout can be downright dangerous, so while some trainers may encourage you to “push till you puke or pass out,” we advise being more cautious. There are, in fact, several annual cases of exercise-induced rhabdomyolysis (also known as ER) that, while rare, can cause life-threatening side effects. According to the IDEA Health and Fitness Association, ER is typically brought on by an “unusual exercise load” or an “abrupt transition to a much greater exercise load,” and symptoms can include muscle pain, weakness, tenderness, fever and vomiting. Of course, a lot of this seems like common sense: listen to your body, don’t overdo it, etc. But as a personal trainer, I’m constantly amazed at how many gym-goers suffer through because they think their workouts are supposed to make them feel sick or awful to get great results. That’s just not true! A good workout can be challenging, but a properly designed, progressive workout plan should be building your body up, not breaking it down. Here are five red flags important to pay attention to during your workouts: 1. MUSCLE CRAMPS While the exact cause can vary by individual, muscle cramps can often signal dehydration, heat stroke or intensity overload. Pay attention to the degree of the cramp as well as the duration to figure out your best method of dealing with it. Is it minor enough that you can keep moving, or does it stop you in your tracks? Does it go away after a few minutes or linger throughout your session? A cramp that just won’t quit or doesn’t subside after a brief cooling-off period and proper hydration shouldn’t be ignored. This is probably your muscles crying out for help because you’re trying to do too much, too quickly. 2. SIDE STITCHES Side stitches are a common form of muscle cramps that typically occur while running (though they can show up during other cardio exercise, too). They can often be prevented and/or reduced with a proper warmup, good posture and electrolyte balancing before and during your workouts. Side stitches are also known to subside as your fitness level builds, so the good news is that you’ll probably experience them less as you develop more endurance and stamina. However, if your stitch continues up your left shoulder, take it very seriously, as it could signal a heart attack. READ MORE > THE ONE THING YOU CAN DO TO OPTIMIZE YOUR HIIT WORKOUT 3. SHAKY MUSCLES Whether you’re trying to squeeze out those last few reps of heavy lifting, or you’re on your hundredth plié pulse in barre class, shaky muscles are a common occurrence during a tough workout. If the quivering is mild enough that you can power through and finish the set with good form, it can be a sign that you’ve reached the point of fatigue that can bring additional strength and endurance gains. On the other hand, if your muscles are shaking so badly that it’s impossible for you to control your movements and/or maintain proper alignment during the exercise, then the risk outweighs the benefits, and it’s time to take a break until the rumbling subsides. And if you are shaking at the start of a session or without great exertion, there may be other factors behind the shaking, such as low blood sugar levels and dehydration. 4. DIZZINESS OR FEELING LIGHT-HEADED This symptom can be brought on by a myriad of causes: dehydration, heat stroke or low blood sugar can cause feelings of dizziness or lightheadedness, as can standing up too quickly or changing various body positions while lifting weights. This doesn’t mean you should just shrug it off when it happens, especially if it happens regularly. When should you be concerned? If you’re otherwise healthy and well-fueled, dizziness that can’t be explained, doesn’t subside right away and/or that occurs often should be addressed by a medical professional. 5. NAUSEA OR VOMITING Some people may feel nauseated if they exercise on an empty stomach while others may feel queasy when exercising too soon after eating, making this another point that should be monitored on a personal basis to find out what works best. If you know your stomach upset isn’t a result of what you ate (or didn’t eat), it may be your body’s way of asking you to dial down the intensity. One final caveat: Everybody is different, and the information provided here should not be interpreted as medical advice. Please be sure to pay attention to your body’s signals, and seek proper medical attention immediately when and if appropriate. Need some help finding a plan that’s designed to help you get results (and even enjoy exercise) with a balanced mix of workout styles and intensities? Don’t miss my top-rated, progressive home-workout program, the Walk STRONG: 6 Week Total Transformation System. MyFitnessPal readers save 20% when you use the exclusive MyFitnessPal promo code “3Z74EZAT” at checkout on Amazon.com. The post 5 Workout Red Flags You Shouldn’t Ignore appeared first on Under Armour. Source: http://blog.myfitnesspal.com/5-workout-red-flags-shouldnt-ignore/via Blogger 5 Workout Red Flags You Shouldn’t Ignore Lentil pasta is changing the pasta game, offering a high-protein, high-fiber, gluten-free pasta alternative that’s as tasty as it is satisfying. Here are five recipes that highlight this new trend, and might help you forget about pasta, pasta. 1. FIVE-INGREDIENT SPICY RED LENTIL PASTA | LIVE LEAN EAT GREEN With just five ingredients, this sweet-n-spicy pasta is not only delicious, but it also delivers the necessary protein for a meatless diet. Recipe makes 4 servings at 1 cup each. Nutrition (per serving): Calories: 298; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 7mg; Sodium: 102mg; Carbohydrate: 48g; Dietary Fiber: 6g; Sugar: 8g; Protein 20g 2. GOLDEN SUN-DRIED TOMATO RED LENTIL PASTA | HALF BAKED HARVEST Sun-dried tomatoes, turmeric and kale collide to add a nutrition boost to this flavorful recipe. Top with a handful of toasted pine nuts or sesame seeds for a fun crunch. Recipe makes 6 servings at approximately 1 cup each. Nutrition (per serving): Calories: 294; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 8g; Cholesterol: 1mg; Sodium: 495mg; Carbohydrate: 36g; Dietary Fiber: 7g; Sugar: 7g; Protein: 12g 3. ONE POT CREAMY TOMATO BASIL LENTIL PASTA | TEDI SARAH There’s no catch when it comes to this one-pot recipe. It’s delicious, easy to make and packed with 20 grams of plant-based protein. Freeze leftovers to enjoy this dish for days to come. Recipe makes 4 servings at approximately 1 cup each. Nutrition (per serving): Calories: 381; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 102mg; Carbohydrate: 60g; Dietary Fiber: 18g; Sugar: 3g; Protein: 20g 4. LENTIL PASTA WITH ARUGULA PESTO | A NUTRITIONIST EATS Pesto gets a fun shakeup with peppery arugula in this hearty dish. Requiring only 20 minutes of prep time, this dish makes for an easy weeknight meal. Recipe makes 7 servings at approximately 1 cup each each. Nutrition (per serving): Calories: 350; Total Fat: 14g; Saturated Fat: 1g; Monounsaturated Fat: 7g; Cholesterol: 0mg; Sodium: 60mg; Carbohydrate: 16g; Dietary Fiber: 2g; Sugar: 1g; Protein: 9g 5. CREAMY COCONUT CURRY PASTA | VITAVIBES Curried coconut pasta is the place to start for those apprehensive about lentil pastas. A balance of creamy and sweet — this is perfect as a peak-summer dish. Recipe makes 4 servings at approximately 1 cup each. Nutrition (per serving): Calories: 487; Total Fat: 12g; Saturated Fat: 4g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 294mg; Carbohydrate: 74g; Dietary Fiber: 16g; Sugar: 12g; Protein: 25g The post 5 Lentil Pasta Dishes Worth Trying Tonight appeared first on Under Armour. Source: http://blog.myfitnesspal.com/5-lentil-pasta-dishes-worth-trying-tonight/via Blogger 5 Lentil Pasta Dishes Worth Trying Tonight The next time you sit down to eat, take a good long look at your plate before you dig in. The food you’re eating and the way you prepared it might be totally healthy, but there could be another, almost invisible factor causing you to eat more than you originally intended to. And if you’re interested in losing or maintaining your weight, letting this little mistake slip under the radar could be getting in the way of your goals. Your portion sizes might be too big, and the way you plate your food could be the reason why. Your healthy-eating game plan seems airtight: You diligently set your brown rice down, top it with a lean protein like chicken, and finish things off with veggies. But here’s the rub: Arranging your food in this format may cause you to accidentally pack on too much of some foods and too little of others. According to Maxine Yeung, M.S., R.D., owner of The Wellness Whisk, when you plate your carbohydrate and protein first, “by the time you get to the veggies, there’s little room left on the plate.” In a well-rounded meal, she says, veggies should be the main focus. So you don’t want to plop them on the plate like an afterthought. WATCH > EASY WAYS TO HYDRATE (THAT AREN’T WATER) “Changing the way you view your meal to make the vegetable section your primary focus is so important because they contain all the fiber, vitamins, minerals, and water your body needs,” Yeung explains. So what’s the best way to plate your food? Veggies first, then protein, then grains—if it sounds upside down, that’s because it is. This method, developed by Yeung, is called plating backwards, and it’s an extremely simple solution to the common too-big-portion problem. Making it a mealtime habit is easy. When you plate, Yeung says you’ll want to aim for your portions to be 50 percent non-starchy vegetables, 25 percent lean protein, and 25 percent carbohydrates. If you plate the classic way (carbs, protein, vegetables) you’re more likely to end up with 50 percent carbs and 25 percent vegetables. To strike the right balance, she says, “Start by filling about half your plate with vegetables, then add protein and carbohydrates in about equal portions.” And if you’re still unsure about your portion sizes, she suggests using MyPlate’s visuals as a guideline. While Yeung primarily likes to use this method at home, she says you can also apply it to mealtime at buffet-style situations, and even while choosing an item from a restaurant menu. Using this trick forces you to look at your meal in a different way. So when you’re flipping through dinner options, whether it be on Seamless or at your favorite Mexican spot, you’ll be more inclined to spot the dishes with larger vegetable portions. The post 1 Mealtime Mistake That’s Making You Gain Weight appeared first on Under Armour. Source: http://blog.myfitnesspal.com/1-mealtime-mistake-thats-making-gain-weight/via Blogger 1 Mealtime Mistake That’s Making You Gain Weight Whether you’re a college student or a parent, back-to-school season is exhausting. To keep up with it all, you might find yourself reaching for a cup of joe or two — and you’re not alone. We analyzed coffee and espresso consumption data from MyFitnessPal users across the United States and found that entries for coffee and espresso begin to rise around Labor Day and continue to climb until the new year. Year round, coffee and espresso consumption accounts for 2–3% of total foods logged. That means, every month, MyFitnessPal users are consuming hundreds of thousands of lattes, cold brews and cups of drip coffee. While an increase of a fraction of a percentage point might not seem like a lot, it represents literally thousands of cups coffee consumed by our users. The back-to-school trend is particularly pronounced when you break users down by age group. Users age 18–24 show a spike of 1/10 of a percentage point in coffee consumption between July and September, right when they might be headed back to their campuses. This trend continues to the end of the semester, when consumption begins to fall back to its summertime levels. Older users log more coffee than their younger counterparts in general. For users over the age of 40, coffee and espresso accounts for 3–3.4% of logged foods, reaching its apex in January. Compare that to users age 18–24, for whom coffee only accounts for only about 1.5% of total foods logged. While trendy coffee drinks might be making headlines (nitro cold brew, anyone?), our users are sticking with the staples. Regular drip coffee makes up nearly 80% of all coffee and espresso entries. Lattes come in second place, making up about 9% of all entries. If you’re one of those grabbing an extra shot of espresso this time of year, fear not: It’s safe to consume about four cups of coffee per day and your daily cup of joe is rich in antioxidants that help prevent disease. From a weight loss perspective, these benefits are singular to just coffee—black coffee—not the mostly milk and sugar coffee-based beverages from places like McDonald’s (where a large mocha has 500 calories and 63g sugar), Starbucks (a skinny grande vanilla latte has 260 calories and 49g sugar) or Dunkin Donuts (where the medium frozen caramel coffee has 450 calories and 106g sugar). Black coffee with a splash of milk or an Americano (espresso and water) is best, says Sidney Fry, RD. READ MORE > TRACKING TOWARD HEALTH & FITNESS GOALS THE MYFITNESSPAL WAY | INFOGRAPHIC So with that, feel free to grab your backpacks and load up on java. It’s going to be a great school year! The post Coffee Fuels Back-to-School Season for MyFitnessPal Users [Infographic] appeared first on Under Armour. Source: http://blog.myfitnesspal.com/coffee-fuels-back-school-season-myfitnesspal-users-infographic/via Blogger Coffee Fuels Back-to-School Season for MyFitnessPal Users [Infographic] Edible hemp is the darling of the health-food world for delivering high amounts of protein and omega fatty acids without cholesterol. But, we know what you’re thinking: Will hemp seeds and their derivatives (hemp milk, oil and protein) give you a bad case of the late-night munchies? The answer is no. Hemp will, however, power-pack your smoothies, salads, cereals and yogurt with all nine essential amino acids, omega-3 and omega-6 fats and fiber, helping you feel full and satisfied. It’s also high in magnesium to help control blood pressure and balance blood sugar — a great asset to help you feel full longer. It’s also gluten free. As a food, hemp’s nutty (yet nut-free) flavor is usually consumed one of four ways: as a seed (that’s delicious when toasted), milk, oil or protein powder — essentially any way you would normally enjoy flax seeds or almonds. If you’re pressed for time in the kitchen, there are tons of hemp-based snack foods on the health food store shelf, ready-to-eat. HEMP SEEDS Seeds are the most common way to enjoy hemp’s delicious flavor, crunchy texture and health benefits. The hard, outer shell of the seed is removed to reveal the inner kernels (also called hemp hearts), which are tender and soft. The hemp seeds can be eaten as-is, lightly toasted in a frying pan to bring out their nutty flavor or sprinkled into blended drinks, granola and yogurt. Hemp seeds are also delicious as a coating on chicken, fish or tofu — dipped first into beaten eggs, then pan fried. Try to buy hemp seeds fresh. Read the sell-by date on the bag and buy product that’s been kept away from bright light. Store hemp seeds in a cool, dark place at room temperature for 3-4 months, or refrigerated or frozen up to a year. These potent orbs can go rancid, so give old hemp seeds a sniff before eating. HEMP MILK Hemp milk is a dairy-free beverage made similarly to almond or rice milk. Soak about 1/2 cup of hemp seeds in a quart of water overnight. Blend it for a couple of minutes, ideally in a high-speed blender, then strain well and serve. You can also buy hemp milk in many health food stores. Use it on your cereal, in your coffee or for making pancakes as you would regular milk. READ MORE > 12 SURPRISING SOURCES OF PLANT PROTEIN HEMP SEED OIL Made from pressed hemp seeds, hemp seed oil contains the most essential fatty acids of any other nut or seed oil, including olive oil. A word of caution, though: Don’t cook with hemp seed oil as high temperatures destroy its nutritional benefit. Keep it in the refrigerator and drizzle it over cooked meat, vegetables, tofu, beans or pasta. It’s also a great addition to crisp salads and crunchy popcorn. HEMP PROTEIN POWDER What’s left behind after pressing hemp seeds for oil? All of the fiber and more, which is used to make hemp protein powders. Protein powders made from hemp are a popular choice for smoothies, as they mainline all of the plant’s nutritional impact into a convenient, vegan food. Many hemp powder brands beat powdered whey protein in carbohydrates and fiber, making it a more complete food. As with hemp seeds and hemp milk, it’s rich in protein and all 20 amino acids, including essential fatty acids. Not matter how you buy it and eat it, hemp is an intoxicating way to fill up on beneficial nutrients and a convenient way to consume your fiber. The post Everything You Need to Know About Hemp appeared first on Under Armour. Source: http://blog.myfitnesspal.com/everything-need-know-hemp/via Blogger Everything You Need to Know About Hemp Salmon is a tasty way to get some good fats, and this riff on salsa takes the dish to another level. Spicy jalapeños and sweet pineapple meet creamy, heart-healthy avocado to make this salsa anything but ordinary. Ingredients: For the salsa
For the salmon
Directions For the salsa Mix ingredients in a medium-sized bowl. Set aside to let the flavors develop. Yields about 2 cups salsa. For the salmon Melt the coconut oil in a medium frying pan and swirl to coat. Place the salmon in the pan, skin side down. Cook 4 minutes for every 1/2-inch of thickness. When most of the flesh below the top of the fish is pale, carefully flip each fillet and cook an additional 1–2 minutes. Note: Grilling the salmon works just as well. —- Serves: 2 | Serving Size: 1/2 of recipe Per serving: Calories:433 ; Total Fat: 25g; Saturated Fat: 6g; Monounsaturated Fat: 7g; Cholesterol: 90mg; Sodium: 155mg; Carbohydrate: 19g; Dietary Fiber: 6g; Sugar: 7g; Protein: 35g The post Salmon with Pineapple-Avocado Salsa | Recipe appeared first on Under Armour. Source: http://blog.myfitnesspal.com/salmon-pineapple-avocado-salsa-recipe/via Blogger Salmon with Pineapple-Avocado Salsa | Recipe |
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