New! Create Meals, Take Photos and Share It All on MyFitnessPal

February 28, 2017 / jeanettehorton

We all have foods — and meals — that we eat regularly. Maybe you start every morning with an egg sandwich, coffee and a banana. Or you cook spaghetti and meatballs with garlic bread on Thursday nights. Or your favorite afternoon snack is a peanut butter and pickle sandwich with a glass of milk. (Hey, we’re not judging.) Most of us are creatures of habit, and some foods are just better together.

That’s why we at MyFitnessPal have been working hard to make it much easier — and way more seamless — for you to create, edit and save meals. On top of that, you can finally take photos of your meals and share them in the MyFitnessPal newsfeed.

Let’s nibble on the details…

CREATE CUSTOM MEALS

Logging meals is faster with our new custom meal updates.

When you create a custom meal, you’ll get a complete breakdown of the meal’s calories, carbs, protein, fat and micronutrients. Knowing this information will make it easier for you to identify which meals are helping you reach your daily nutrition goals and which meals are falling short.

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These updates are ideal for meal planners because when you know the nutritional breakdown of a meal you’re planning to eat, you can tailor your other meals around it. This ensures that you stay on track to hit your goals.

If you’re new to meal planning, you’ll find some helpful tips in our Beginner’s Guide to Meal Planning.

EDIT & COPY YOUR MEALS

In addition to creating custom meals, now you can easily copy and edit your meals. Think of anything you’d need to edit — meal names, the items in meals, adding or removing certain foods or adjusting serving sizes or number of servings, for example — and you can do it in a snap.

You can also copy custom meals for easy ingredient swaps. Maybe you’re cooking your favorite chili but you’d like to swap beef for turkey. Simply copy the meal, change the protein ingredient and you’re ready to roll.

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ADD MEAL PHOTOS

They say a picture is worth a thousand words — maybe so, and who doesn’t like a photo? Add photos of your meals to create a visual record of what you’ve eaten and find inspiration for your next meal. Reviewing the photos in your meal library is especially helpful when you’re creating a grocery list or meal plan for the upcoming week.

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SHARE YOUR MEALS

The only thing better than eating a delicious meal? Sharing it with others!

Share your custom meals (photos and all) in the MyFitnessPal newsfeed to help your friends decide what to eat. It goes both ways — you might find that your friends give you ideas about how to make your meals even more nutritious and delicious.

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If you come across a friend’s shared meal in your MyFitnessPal newsfeed you can tap the meal to learn more about its nutrition information and see the items in the meal. You can also save a copy of the meal and add it to your own meal list for later.

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Ready to give these new meal updates a try? To get started, click the meals tab when you’re searching for a food or visit the My Recipes, Meals and Foods tab.

These changes are rolling out slowly so don’t worry if you don’t see all of them in the app yet.

Until next time, happy logging!

The post New! Create Meals, Take Photos and Share It All on MyFitnessPal appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/new-create-meals-take-photos-share-myfitnesspal/

How MyFitnessPal Empowered Me to Beat My Eating Disorder

February 28, 2017 / jeanettehorton

If you’re one of the millions of people worldwide who use MyFitnessPal, you already know it’s a great tool to help you lose weight, eat right, track your diet, exercise and, overall, lead a healthy lifestyle. It did all these things for me. But it also helped me do something far more profound: It empowered me to defeat my eating disorder.

My story isn’t rare: An estimated 30 million Americans battle or have battled some kind of eating disorder at some point in their lives. The statistics are similar in Europe, and it’s a prevalent trend in all developed nations: Studies show they’re on the rise in Asia, too. But numbers don’t tell the story on an individual level — eating disorders are an extremely personal battle. So in honor of National Eating Disorder Awareness Week, I wanted to share my experience in the hopes that can I inspire anyone who might be going through a similar journey to take a step closer to a happier, more positive life.

My journey to fitness started back when I had just turned 20 and moved away from home. Growing up in the Mediterranean island nation of Cyprus, I was always very skinny and lean, but I never really gave it much thought. I loved dancing, moving and participating in all kinds of sports as well as fitness activities — cycling, hiking, inline skating, juggling, you name it. My diet was always very intuitive: I ate when I was hungry and, most of the time, stopped when I was full.

Moving to the United Kingdom for university was a big life change for me psychologically, socially and physically. I went from being outside every day and being physically active to being in a dorm room in a place where I was really unhappy. That’s when my eating habits started to deteriorate, and I started gaining weight. Up until then, I knew nothing about calories, healthy eating or the importance of exercising. It was just something that always came naturally.

“Seeing your daily action in data and numbers makes it easier to understand what’s happening in your body.”

Just like everyone else I know, my weight gain began to have a huge impact on my self-esteem. To assist my weight-loss efforts, I started reading and adopted an “all or nothing” approach where I never allowed myself to have anything that wasn’t healthy or processed in any way. I had very little guidance and was convinced I could do this by myself — after all, how hard could it be?

This quickly turned into an unhealthy obsession with food that I was unable to rid myself of. I became not only preoccupied with my weight loss, but I also was very judgmental of the way other people around me ate — I would give my family a hard time for eating ice cream, cookies or anything I felt was unhealthy. Needless to say, this caused friction and created seriously negative energy with other people when I ate around them. I would think of myself as better or more disciplined than they were, which wasn’t the reality.

It wasn’t long before my poor habits developed into anorexia. I ended up severely underweight, to the point where I stopped menstruating and had to drop out of school in order to recover. Whenever I was able to eat sufficiently, I found myself crossing over to the binge-eating side where I couldn’t control how much or what I ate due to the restrictions I had forced upon myself. I went into a phase where I was very depressed, refused to eat out on social occasions and was tremendously food obsessed. That also brought on an antisocial lifestyle, not to mention the obsession with not eating any unhealthy food.

Two and a half years after severe imbalances and unhappiness, after countless nights of punishing myself for eating something I had eaten that I wasn’t “supposed to eat,” I started working with a nutritionist, who recommended macro counting. I immersed myself in online research in hopes of finding out how it worked and to hear all about what other people who were using it had to say. I instantly saw the potential of macro counting as a way out of my unhealthy eating habits and into a freer way of eating that would help me reach my fitness goals.

For the next few months, I committed myself to learning how to use MyFitnessPal to see if it was something that could help me. I started exploring and learning how to read food labels at all the local supermarkets and buying things that I had never allowed myself to eat. My goal was to get to a point where I felt I could eat all foods with the sense of control and moderation that I had lost sight of completely.

I was shocked when I realized it was working. Whereas eating something as simple as a piece of chocolate previously would have sent me into all kinds of turmoil, it did the opposite: It actually started making me feel more in control and less scared of food around me. Tracking my macros transformed my life, and my relationship with food, with my body and with others around me. It has helped me find the beauty in balance and has allowed me to feel like my journey is something much more enjoyable that doesn’t just involve me restricting myself from things I love or suffering to reach my goals by going overboard.

I’ve learned how to eat healthy and that it’s possible to incorporate things that I used to think were taboo — processed, fatty or “unhealthy” foods like ice cream, chocolate bars, even some types of cereal — once in awhile, as long as I did it responsibly. I’m now able to participate in food-centric events like Christmas and family gatherings that I used to dread. I no longer feel like an outcast because of my love and commitment to a fit and healthy body.

MyFitnessPal wasn’t the end-all, be-all cure to my problems, but it was a tremendous tool in helping me realize what kinds of changes I had to make. It worked as a guide to help me better understand that different calories have different qualities and not all calories are created equal, while still helping me focus on a healthy diet. A huge part of the transformation is within you: using critical judgment and dealing with your own feelings of self-worth and self-esteem. But complementing that with seeing your daily action in data and numbers makes it easier to understand what’s happening in your body.

For anyone who is going through a similar journey, know that you’re not alone — you’ve got millions of people who are also battling similar fights, and you’ve also got me in your corner. I send love and light to anyone out there who is going through his or her own fitness journey and is scared or worried. It isn’t about making an overnight change nor is it about going to extremes. It’s about making sustainable changes that better our quality of life every day.

Hear from Aria in her own words in the video below…

The post How MyFitnessPal Empowered Me to Beat My Eating Disorder appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/myfitnesspal-empowered-beat-eating-disorder/

Recipe: Baked Parsnip Fries with Curry-Lime Yogurt Dip

February 28, 2017 / jeanettehorton

Parsnip-Fries

Parsnips are carrots’ forgotten beige cousins. These sweet, starchy root veggies are full of fiber, potassium and vitamin C. Our garlic parsnip fries are topped with Parmesan and a spicy curry lime yogurt dip that will make you forget about fast food.

Print

Baked Garlic Parmesan Parsnip Fries with Spicy Yogurt Dip

Ingredients

1 tablespoon canola or olive oil
3 cloves garlic, minced
2 pounds parsnips, peeled (about 8 medium parsnips)
1/2 teaspoon salt
1/4 teaspoon coarse black pepper
1/4 cup (1 ounce) grated Parmesan cheese
1 tablespoon chopped fresh parsley
1/2 cup plain low-fat Greek yogurt
1 tablespoon fresh lime juice
1 teaspoon curry powder
1 teaspoon ground cumin

Directions

Preheat oven to 425°F. Line a baking sheet with nonstick foil or parchment; set aside.

Heat oil in a small skillet or saucepan over medium heat. Add garlic, and cook 2–3 minutes. Strain garlic and set aside. Pour oil into a medium bowl.

Cut parsnips into 3 1/2-inch strips about 1/4-inch thick. Add parsnips, salt, and pepper to bowl, tossing to coat. Spread out in a single layer on prepared baking sheet.

Bake 20 minutes, turning once, until golden brown and slightly crisp on the outside and tender on the inside. Remove from baking sheet, and immediately toss with Parmesan cheese, parsley and reserved garlic.

While parsnips bake, stir together yogurt, juice, curry and cumin. Serve immediately, with the parsnips.

Nutrition Information

Serves: 6 | Serving Size: about 1/3 cup fries and 1 1/2 tablespoons sauce

Per serving: Calories: 132; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 4mg; Sodium: 257mg; Carbohydrate: 17g; Dietary Fiber: 21g; Sugar: 8g; Protein: 5g

Nutrition Bonus: Potassium: 663mg; Iron: 2%; Vitamin A: 8%; Vitamin C: 23%; Calcium: 65%

The post Recipe: Baked Parsnip Fries with Curry-Lime Yogurt Dip appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/recipe-baked-garlic-parmesan-parsnip-fries-spicy-yogurt-dip/

Move over lip gloss!

February 28, 2017 / jeanettehorton

Move over lip gloss! We found something just as shiny but mega moisturizing and NOT goopy! Click through to check it out!

Source: https://www.pinterest.com/pin/33003009750049111/

How to Establish a Healthy Evening Routine

February 28, 2017 / jeanettehorton

We’ve all been there: After a long day at the office, you pick up takeout on the way home, zone out in front of the TV and fall asleep scrolling through your social media feed. It can happen to the best of us, but the lack of a healthy evening routine can be a serious saboteur when it comes to accomplishing your overall wellness goals.

However, getting into a solid groove while juggling work obligations, family time and a social life is often easier said than done. Incorporate these seven easy tweaks into your daily schedule to establish a positive post-work routine — one that will benefit you for the long term.

1. PREPARE MEALS AHEAD OF TIME

After a stressful day at work, the last thing you want to do is spend hours cooking a healthy, nutritionally balanced gourmet meal — which is exactly what drives so many of us to the calorie-laden takeout menu. Rather than give in to temptation, get the best of both worlds by preparing healthy meals ahead of time. A little meal prep on the weekends will mean avoiding those diet derailers and coming home to a healthy, balanced, microwavable meal.

Omega-3 fatty acids are essential to your body, but you may not get enough from diet alone. MegaRed® Advanced 4-in-1 900 mg supplements your diet with additional Omega-3s to support your heart, brain, eye and joint health. Plus, it’s more concentrated than standard fish oil so it has two times the Omega-3s.

2. EAT EARLY

Having your meals prepped ahead of time will also help you eat earlier, which is a much healthier alternative to late-night meals. According to the most recent research, it’s best to have the bulk of your daily calories by 3 p.m., and when it comes to your final meal, the earlier you eat, the better. Aim to cut off your calorie intake a few hours before you fall asleep so your body has plenty of time to digest.

3. TAKE YOUR VITAMINS

Taking a multivitamin may seem like take-it-or-leave-it advice, but according to the Environmental Working Group, you’re better off taking it. According to their estimates, almost half of adults aren’t getting enough of vitamins A, C, D and E, calcium and magnesium. To work this health booster into your daily ritual (and nix any nausea that sometimes comes from taking supplements) take your vitamins with your evening meal.

4. SKIP THE NIGHTCAP

As tempting as an after-work cocktail can be, it’s not good for your sleeping habits — that grogginess that comes with a glass of wine is really a false sense of sleepiness. Research shows that alcohol negatively impacts the quality of your sleep, so even if you drift off easier, you won’t get as many restful zzz’s.

5. SCHEDULE SOME ME TIME

If your brain is still buzzing long after you’ve left the office, make time to decompress from the stress of the day. Whether that means listening to a guilty pleasure podcast on your way home, committing to a candlelit yoga class or scheduling regular sunset runs, “me time” is an essential part of a healthy evening groove.

6. DO A DIGITAL DETOX

Aside from the sleep-disrupting stress that accompanies answering emails and scrolling through your newsfeed late into the night, it’s the light from your phone that can really prevent you from getting solid sleep. Your screens — including your TV, phone, tablet and laptop — all emit a frequency of blue light that messes with your body’s melatonin production, which is the chemical responsible for lulling you to sleep. Most experts recommend unplugging an hour before bed, but if you can’t break the habit, at least activate an app or setting on your device that will swap the harsh blue light for a more natural (and bedtime-friendly) reddish hue.

7. GET TO BED

The most important part of your nighttime ritual is actually, you know, getting to bed. Most experts recommend getting seven to eight hours of sleep — a goal that seems nearly impossible to many of us. To work toward it, treat your bedtime with the same level of priority you give your regular workouts. To help keep you accountable, enlist a “bedtime buddy,” who can help you stave off bedtime procrastination the same way your workout buddy makes sure you show up at the gym.

Written by Macaela Mackenzie, a writer based in New York City with a passion for all things active. To see Macaela’s latest work, visit macaelamackenzie.com.

The post How to Establish a Healthy Evening Routine appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/establish-healthy-evening-routine/

Monday Mindfulness: Is the Way You Listen Affecting Your Calm? [Infographic]

February 27, 2017 / jeanettehorton

For this week’s Monday Mindfulness, we’re going to focus on sound. This mini practice will take you out of your head when you have a lot on your mind or feel overwhelmed, and it’s a great way to build in time for practice throughout your day. Just like the breath, focusing on what you hear is simple to do and immediately accessible. Different sounds are always there — in the distance, close to us and even within our own body. If you’re able to focus on sound with presence and a sense of open curiosity, without judging or evaluating, then the simple act of listening can become a nice source of stress-relieving calm. Follow the simple road map in the infographic below.

The post Monday Mindfulness: Is the Way You Listen Affecting Your Calm? [Infographic] appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/monday-mindfulness-way-listen-affecting-calm-infographic/

Ingredient of the Week: 10 Nutritious and Delicious Broccoli Recipes

February 27, 2017 / jeanettehorton

Kale has been the “it” vegetable for years, stealing the thunder from its other cruciferous cousins. But let’s not forget one of original superfoods — broccoli. Both the stalks and florets are edible and nutritious. These treelike veggies are a good source of vitamins C and K, dietary fiber and potassium. Broccoli is versatile and can be eaten raw or roasted, in soups, salads or stir-fries. Make this deep-green powerhouse veggie the star of your next meal with these 10 tasty recipes.

1. BROCCOLI QUESADILLA WITH AVOCADO, GARLIC & DILL | MOUNTAIN MAMA COOKS

These gorgeously green-hued quesadillas are perfect for a quick meal when hunger strikes. Each quesadilla is filled with sautéed broccoli and melted sharp cheddar. The avocado adds a layer of creamy, superfood goodness. Recipe makes 2 servings at 1 quesadilla each.

Nutrition (per serving): Calories: 343; Total Fat: 22g; Saturated Fat: 7g; Monounsaturated Fat: 9g; Cholesterol: 30mg; Sodium: 294mg; Carbohydrate: 23g; Dietary Fiber: 7g; Sugar: 2g; Protein: 13g

2. GARLICKY BROCCOLI “ZOODLES” WITH BACON | MYFITNESSPAL’S RECIPES

An unbelievably simple dish with garlic, olive oil and broccoli, this recipe by Inspiralized showcases the extreme versatility of the spiralizer and what it empowers you to make out of everyday vegetables. Bacon makes this dish all the more mouthwatering and flavorful — without blowing your daily total fat budget. Recipe makes 4 servings at 1 cup each.

Nutrition (per serving): Calories: 194; Total Fat: 13g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 14mg; Sodium: 234mg; Carbohydrate: 13g; Dietary Fiber: 4g; Sugar: 3g; Protein: 10g

3. ULTIMATE SUPERFOOD SALAD | MYFITNESSPAL’S RECIPES

If you could take a multivitamin in food form, why wouldn’t you? This is why you need to try the ultimate superfood salad from The Roasted Root. It is densely packed with vitamins A and C, folate, potassium and fiber. The salad itself is made from kale, red cabbage, bell pepper, carrots, broccoli, walnuts and avocados, tossed with ginger-lemon dressing. Try it as a refreshing entree or serve a smaller portion as a side. Recipe makes 8 servings.

Nutrition (per serving): Calories: 203; Total Fat: 16g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 39mg; Carbohydrates: 13g; Dietary Fiber: 6g; Sugars: 3g; Protein: 5g

4. CHEESY VEGGIE BAKE | MYFITNESSPAL’S RECIPES

Increase any picky eater’s vegetable intake by hiding them in Food Fanatic’s cheesy broccoli-zucchini egg bake! Save time by prepping veggies the night before. Don’t have a spiralizer? Just slice zucchini into thin matchsticks instead, and follow instructions as directed. Recipe makes 8 servings.

Nutrition (per serving): Calories: 164; Total Fat: 8g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 121mg; Sodium: 301mg; Carbohydrate: 10g; Dietary Fiber: 3g; Sugar: 6g; Protein: 16g

5. LIGHTENED UP BROCCOLI CHEDDAR TWICE-BAKED POTATOES | FIT FOODIE FINDS

If you are skeptical that twice-baked potatoes can be healthy, think again! While traditional twice-baked potatoes use heavy cream, butter and sour cream, these are filled with broccoli, cheddar, Greek yogurt and milk. Bring these yummy, healthier spuds to your next gathering to share with family and friends. Recipe makes 6 servings.

Nutrition (per serving): Calories: 157; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 12mg; Sodium: 256mg; Carbohydrate: 12g; Dietary Fiber: 2g; Sugar: 2g; Protein: 8g

6. EASY BROCCOLI-SPINACH RISOTTO | MYFITNESSPAL’S RECIPES

Enjoy a fancy risotto dinner with less fuss using this recipe tweak — bake your risotto! Traditional risotto requires stirring small batches of hot broth into the rice every few minutes, but our baked method creates a similar consistency without extra tending. This vegetarian version comes loaded with broccoli and spinach, but feel free to add your favorite veggies instead. Recipe makes 4 servings at 1 1/4 cup each.

Nutrition (per serving): Calories: 301; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 11mg; Sodium: 676mg; Carbohydrate: 49g; Dietary Fiber: 3g; Sugar: 4g; Protein: 10g

7. SKINNY BAKED BROCCOLI MAC & CHEESE | MYFITNESSPAL’S RECIPES

Now the ultimate comfort food side can be your main entree. Our recipe features Skinnytaste’s healthier spin on traditional mac and cheese. Each satisfying portion is loaded with broccoli florets, whole-wheat pasta and reduced-fat cheddar cheese. You can savor the taste and still get your veggies in to boot! Recipe makes 8 servings at 1 cup each.

Nutrition (per serving): Calories: 322; Total Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 28mg; Sodium: 381mg; Total Carbohydrate: 43g; Dietary Fiber: 5g; Sugars: 1g; Protein: 20g

8. CASHEW BEEF WITH BROCCOLI STIR-FRY | MYFITNESSPAL’S RECIPES

Make quick and tasty cashew beef with broccoli stir-fry for dinner courtesy of the “Fiber Up Slim Down” cookbook. Trimmed beef top round and crisp broccoli is cooked in a savory soy sauce base. Serve over brown rice or another whole grain of your choice. Recipe makes 4 servings.

Nutrition (per serving): Calories: 291; Total Fat: 17g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 54mg; Sodium: 515mg; Carbohydrate: 11g; Dietary Fiber: 1g; Sugar: 4g; Protein: 23g

9. CAPRESE CHICKEN & ROASTED BROCCOLI | MYFITNESSPAL’S RECIPES

Want a low-carb dinner? This simple caprese chicken marries the fresh flavors of a caprese salad with a dose of lean protein. Ripe tomatoes, tangy balsamic and fragrant basil are a yummy ways to dress up your lean chicken breast. Serve with a side of roasted broccoli. Recipe makes 4 servings at 1/2 chicken breast + 3/4 cup broccoli each.

Nutrition (per serving): Calories: 341; Total Fat: 20g; Saturated Fat: 6g; Monounsaturated Fat: 8g; Cholesterol: 60mg; Sodium: 502mg; Carbohydrate: 18g; Dietary Fiber: 6g; Sugar: 4g; Protein: 26g

10. “LOADED” POTATO SOUP | MYFITNESSPAL’S RECIPES

Turn a childhood favorite, the fully loaded baked potato, into a hearty, warm bowl of soup — all fixings included. Fiber-rich cauliflower makes the soup more filling with less calories. And with both bacon and broccoli, this creamy soup is nutritious and packed with flavor. Recipe makes 4 servings at 1 1/2 cups soup + 1 tablespoon sour cream + 2 tablespoons cheese + 2 heaping tablespoons broccoli + 1 tablespoon bacon each.

Nutrition (per serving): Calories: 231; Total Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 30mg; Sodium: 469mg; Carbohydrate: 23g; Dietary Fiber: 3g; Sugar: 4g; Protein: 12g

The post Ingredient of the Week: 10 Nutritious and Delicious Broccoli Recipes appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/ingredient-week-10-nutritious-delicious-broccoli-recipes/

9 Heart-Healthy Foods to Add to Your Grocery List

February 27, 2017 / jeanettehorton

According to the Centers for Disease Control and Prevention, heart disease is the Number 1 cause of death for American adults — accounting for one in every four deaths. With February being National Heart Month, now is the perfect time to focus on beating that statistic. Though genetics can play a role, your diet, blood pressure, LDL (“bad”) cholesterol levels, smoking habits, physical activity and other lifestyle factors all impact your risk for heart disease.

Fortunately, what you eat can make a big difference, and helping your heart can start at the grocery store. To get on the fast track to heart health, add these foods to your shopping cart on your next trip to the supermarket.

1. Oats

Oats and barley are rich in soluble fiber, which may help reduce LDL cholesterol levels, lower blood pressure and decrease your risk for heart disease overall. Enjoy oatmeal for breakfast or blended into a smoothie, and add barley to soup or stew. With plenty of fiber, these whole grains also help you feel satisfied throughout the day.

2. Spinach and Other Leafy Greens

Whether it’s spinach or collards, leafy greens are low in calories to help with weight management and provide calcium, fiber and folate, a nutrient that promotes heart health.

3. Sardines

Packed with omega-3 fatty acids, sardines and other oily fish can help you meet your omega-3 needs. According to research, omega-3s may help reduce the risk of heart disease. The Dietary Guidelines for Americans recommend at least 8 ounces of seafood each week with an emphasis on those that provide omega-3s. Though fresh fish is great when available, sardines, canned or frozen salmon, trout and other fatty fish are an easy and flavorful addition to weeknight meals.

4. Fresh (or Frozen) Berries

From blueberries to raspberries, blackberries and more, fresh or frozen berries are a good source of polyphenols, vitamins and fiber, all of which have been shown in research to help reduce the risk of heart disease. Enjoy berries as a snack, tossed into a smoothie or as a fruity topping for toast or oatmeal.

5. Avocados

Technically a fruit, avocados are trendy for a good reason. Chock full of heart-healthy monounsaturated fats, avocados are the perfect way to add creaminess and healthy indulgence to a variety of dishes from breakfast (avocado toast) to dinner (chili or tacos) — and even dessert (mousse!).

6. Tomatoes

Tomatoes, especially when cooked, are a natural source of lycopene, a compound shown to positively impact blood pressure and blood fats — and, in turn, boost heart health. Use tomato sauce to simmer a hearty chili or as the base for your favorite pasta dishes.

7. Nuts

Almonds, walnuts, pistachios and other nuts contain heart-healthy monounsaturated fats that may help reduce cholesterol levels. Walnuts provide a plant-based source of omega-3 fatty acids that may also contribute heart-healthy benefits. Enjoy nuts as a snack, tossed into salads for crunch or ground into a crunchy coating for baked fish or chicken.

8. Pulses

Beans and lentils are packed with fiber and protein, and they can make an excellent substitute for meat. Swap in legumes for high-fat meats to make burgers or taco filling. Versatile and inexpensive, pulses are delicious any time of day.

9. Mushrooms

With more than 3 grams of fiber and up to 11% of the daily value for potassium per serving, mushrooms offer a heaping helping of potassium, a mineral that helps lower blood pressure. Mushrooms add savory flavor and a meaty texture to plant-based dishes, which may make it easier to cut back on animal protein.

Though these foods are some of the most common and impactful ones, this list is not by any means comprehensive. Add all forms of fruits and vegetables — from apples, grapes and oranges to broccoli, carrots and Brussels sprouts — to your cart. All of these foods supply important nutrients and can help support a healthy heart. Balance it all out with lean protein from fish to chicken.

With this list in hand, think of the many delicious heart-healthy meals you can create.

Written by Marisa Moore, an Atlanta-based registered dietitian nutritionist specializing in food and nutrition communications. Connect with her on Instagram and Twitter and get her recipes and nutrition tips at marisamoore.com.

The post 9 Heart-Healthy Foods to Add to Your Grocery List appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/9-heart-healthy-foods-add-grocery-list/

Health Benefits of Avocado

February 25, 2017 / jeanettehorton

Food trends are constantly changing, but thanks to the health benefits of avocado, the fruit has been in the spotlight for quite some time now. Its fame is partially due to its deliciously creamy, nutty taste—and, of course, how photogenic it is when spread atop toast. But we also need to give credit where credit is due: There are tons of nutrients packed into each and every avocado.

Avocados are one of the only fruits that contain healthy, monounsaturated fats, Lori Zanini, R.D., a California-based dietitian and spokesperson for the Academy of Nutrition and Dietetics, tells SELF. “Including healthy fats in our meals during our day is important in order to keep us full and satisfied after meals, since fats take longer to digest than carbohydrates or proteins,” Zanini says. The majority of the fats in avocado are monounsaturated, which are lauded for having anti-inflammatory benefits and for helping to lower cholesterol and reduce the risk of heart disease. Some research also shows that healthy fat can positively impact insulin levels and blood sugar and reduce the risk of type 2 diabetes. “Additionally, avocados are naturally sodium and cholesterol free,” Zanini adds.

Smash it on toast, spread it on a sandwich, or slice it on top of eggs or salad. The possibilities really are endless. Just be sure not to go overboard (we know, hard to do)—because of their fat content, avocados are pretty high in calories, so too much of a good thing can backfire here. Zanini recommends sticking to 1-ounce servings, “which is about 2 to 3 slices or about 1/4 of a small avocado.”

Avocados are also full of vitamins and nutrients our bodies need to function properly. Here’s what’s packed under that hard green skin and some of the ways each one benefits your health:

Vitamin K

Promotes normal blood clotting and prevents and treats weak bones.

Vitamin C

Contributes to cell growth and repair—from your skin to your nerves. It’s also an antioxidant, which protects the body from damage by harmful intruders (called free radicals) that cause health issues like heart disease and cancer.

Vitamin B6

Promotes healthy immune function, nerve function, and formation of red blood cells.

Vitamin E

Helps the body make red blood cells and boost immune function. It’s also an antioxidant, and essential for hair and skin health.

Folate

Promotes healthy cell and tissue development. It’s also essential for proper brain and spine growth in a developing fetus, so is especially important for pregnant women (it’s actually recommended that all women of reproductive age take a folate supplement). Zanini says it’s also important for preventing one type of anemia.

Magnesium

Important for muscle and nerve function, and also supports immune health and bone strength, regulates blood sugar, and helps with energy production. For those who suffer from migraines, getting more magnesium can be an effective way to prevent them (doctors will probably suggest a supplement rather than food sources, but getting more in your diet is good, too).

Potassium

An electrolyte that helps maintain a normal fluid balance in our bodies, aids nerve and muscle function, protein synthesis (building muscle), and keeps the heart beating normally. Bonus: It’s also great for reducing bloat.

Fiber

It keeps you regular, promotes colon health, lowers cholesterol, stabilizes blood sugar (which helps control appetite and keep you fuller for longer), and is helpful in maintaining a healthy body weight. Like many fruits, avocadoes have both soluble and insoluble fiber.

Lutein

This carotenoid—the name for a variety of plant pigments that give produce red, orange, and yellow coloring—is great for eye health. Research shows it may help protect against eye disease, partly because it absorbs damaging blue light. Lutein is also an antioxidant.

The post Health Benefits of Avocado appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/health-benefits-of-avocado/

12 Healthy Foods That Fill You Up Best

February 25, 2017 / jeanettehorton

We all know the feeling of eating too much food, of being not just full but stuffed, and yet not feeling satisfied.

When we eat, sensors in our mouth, stomach and intestines assess the volume and chemical composition of what we’ve taken in, says Stephan J. Guyenet, PhD, author of “The Hungry Brain; Outsmarting the Instincts that Make Us Overeat.” Those sensors send that information to our brain stem, which then sets our level of fullness, or satiety. Once this feeling builds, our brain decides we’ve had enough food.

The question is, which foods flip that switch?

In 1995, a University of Sydney study found that high-fiber, high-water and high-protein foods were the most filling. It’s all the stuff we know is good for us: fresh fruits and vegetables; chicken and seafood; whole grains, beans and lentils; eggs and yogurt.

“Simple, whole foods similar to what our ancestors would have eaten provide a higher level of satiety per calorie, and may encourage a slimmer body with less effort,” Guyenet says.

Dr. Donald Hensrud, medical director of the Mayo Clinic Healthy Living Program and medical editor-in-chief of “The Mayo Clinic Diet,” agrees. “Numerous studies have demonstrated that when people eat foods high in water and fiber and low in fat and processed carbohydrates, they can achieve satiety at a lower calorie intake (but the same weight of food consumed) and, therefore, better manage weight.”

“The most filling foods contain protein, which is slowly digested, so it sticks to your ribs; and fiber, which expands like a sponge in the gut to keep you full,” explains Karen Ansel, MS, RDN, and author of “Healing Superfoods for Anti-Aging: Stay Younger, Live Longer.” “While most fiber-containing foods, such as fruits, vegetables, beans and whole grains, are naturally low in calories, protein is a different story. Be sure to stick with the leanest sources.”

Seek out these 12 nourishing basics to get your healthy fill:

1. Beans

Rich in protein and fiber, beans fill you up and are easy on the wallet. Add them to salads, use them to displace some of the noodles in a pasta dish or plop them into soup to add staying power.

RECIPE > WHITE BEAN TURKEY CHILI

2. Broccoli & Other Cruciferous Vegetables

“I love broccoli because it contains the highest amount of glucoraphanin, which supports your body’s own detoxification system, and has very few calories,” says Ashley Koff, RD, founder of Ashley Koff Approved and The Better Nutrition Membership. “I feel the same way about cauliflower. Try frozen cauliflower to thicken smoothies.”

RECIPE > GARLICKY BROCCOLI “ZOODLES” WITH BACON

3. Canned Tuna

“Canned tuna is one of the most underrated foods out there,” says Ansel. “A five-ounce can gives you 28 grams of protein, for only 122 calories. Plus, it’s a good source of omega-3 fats, which are key for heart and brain health.”

RECIPE > TUNA AVOCADO EGG SALAD

4. Chia Seeds

“Chia seeds are rich in slowly digested protein and fiber, nutrients that work together to keep you full for hours,” says Ansel. She recommends swirling one tablespoon of the seeds into iced tea or juice to transform them into filling snacks.

5. Chicken

“Lean proteins, like chicken, aid in satiety by affecting the hormones that control hunger and how quickly food empties from our stomachs,” says Keri Glassman, MS, RD. “Chicken also has the highest thermal effect of food, meaning it burns the most calories during digestion, versus carbs and fat.”

WATCH > IN A SNAP: 20-MINUTE MANGO CHICKEN BOWLS

6. Eggs

“Eggs are a quick, easy source of protein, and they’re a lot lower in fat than you might think,” says Ansel. “One large egg gives you six grams of protein, with less than five grams of fat and only 1.5 grams of saturated fat.”

7. Greek Yogurt or Skyr (Icelandic Yogurt)

Packed with protein and calcium (Ansel says calcium is believed to help with fat burning), yogurt goes with everything from oatmeal (see below) and fresh berries to natural nut butters. Greek and Icelandic-style yogurt has even more protein than the regular kind.

8. Oatmeal

“Oatmeal contains a soluble fiber called beta-glucan,” says Glassman. “This slow-digesting fiber will keep you fuller for longer, preventing overeating, while it also may improve blood cholesterol and overall heart health.” If you’re burned out on your usual morning oats, try these 15 new ways to make oatmeal.

9. Nuts & Nut Butters

“Nuts and nut butters are satiating due to their protein and fiber,” says Jackie Newgent, RDN, author of “The All-Natural Diabetes Cookbook.” “Plus, they can provide satisfying crunch, creamy texture, and rich flavor!” Glassman suggests adding a small amount of natural peanut butter to oatmeal to deliver healthy fats and “give your sweet tooth a fix.”

10. Potatoes

Topping the charts for satiety in the 1995 study by a wide margin was… the humble spud. “Keep in mind that [study participants] ate it plain, without burying it in butter, cheese and bacon bits,” says Guyenet.

11. Quinoa

“Quinoa supplies both protein and fiber,” says Ansel. “And, unlike most other grains, it delivers complete protein.” Use in place of rice or pasta for better filling power.

RECIPE > QUINOA CHICKEN SALAD

12. Ricotta or Cottage Cheese

“A quarter cup of either provides a whopping 7 grams of protein,” Ansel says. “Try instead of cream cheese on a whole-wheat English muffin or bagel.”

The post 12 Healthy Foods That Fill You Up Best appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/12-healthy-foods-fill-best/