Month: March 2017

Ok. You Gained Weight. These 5 Tips Will Get You Back on Track

/ jeanettehorton

“I’ve gained 15lbs and I CAN’T stop eating!”

That’s the text I received from a friend recently. She told me another friend asked — purely out of kindness and concern — if something terrible had happened because they noticed she had gained a decent amount of weight recently. This gain was after a check up where her doctor mentioned she needed to lose about 20 pounds. Eek!

This was the wake-up call she needed.

She was mortified, and while she knew things had gotten out of hand, the idea of trying to lose a total of 35 pounds seemed out of reach. A former Division I athlete, she couldn’t believe she was in this position at age 30.

I knew how she felt; I’ve been there (a few times)…well not the DI athlete part.

In college, I tore my ACL and meniscus. One surgery turned into two and a third all within a year. I gained at least 40 pounds in a few months. I’m 5-foot-6 and I weighed about 200 pounds (no, that wasn’t muscle weight). It was a tough moment. I can’t remember the exact number on the scale at the student health center that day. I knew it was a problem, and I didn’t feel together physically or emotionally.

“I felt hopeless. I gave up. I took a golf cart just to get to class.”

While that might not sound like a huge number, it was “crisis weight” for me. Pre-surgery I was active, working out daily and biking a ton, I weighed 150 pounds and thought I needed to lose 5 pounds (ha!) After surgery, my goal weight felt so far away — I would’ve been grateful to hit 160 — that my approach was, “what’s the point in trying?!”

I felt hopeless. I gave up. I took a golf cart just to get to class. I didn’t do any cardio. I hit up In N Out and then went directly to Krispy Kreme to top it off. I was eating my emotions.

I say this to illustrate that I know firsthand how weight can spiral. Quickly.  

Getting out of that slump took years and a combination of logging my meals, making healthier choices, setting realistic goals, taking care of my body and upping my workout routine. I discovered I had more energy and felt better, which was empowering. Until I started feeling better, I didn’t realize I had forgotten what healthy felt like.

OK, back to my friend. I listened to her worries. She vented. We laughed. We came close to tears. Then we started troubleshooting.

Whether you are starting your weight loss journey, finding yourself in the middle of the struggle or working on maintenance, here are tips to keep you on track:  

1. START NOW AND START SMALL

You gained weight…it’s a bummer, but you can’t harp on it: move forward. Stop saying “tomorrow will be the day I start.” Once you start you are closer to finishing. Most people love that post workout high, but the toughest part is starting that workout. On days I don’t want to work out, I tell myself to just do a little cardio. I get on the elliptical and push myself to the 5-minute mark, and I know I’m halfway there. Since I’m already in the gym and sweaty, it’s easier to talk myself into 10 minutes of strength moves, too. Some days 20–30 minutes is enough.

Apply the same philosophy to food and goal setting. Instead of focusing on the 80 total pounds you want to lose, put your energy towards the five pounds you can realistically lose in April.

The most exciting part is, if you’ve fallen off the wagon completely, taking a few small steps typically results in changes pretty quickly.

2. LOSE THE GUILT

It’s easy to feel ashamed, guilty and embarrassed if you’ve gained or regained weight. Weight gain happens, so shift your focus from the past and set your sights on the concrete actions you can take to move forward.

So quit beating yourself up over that cup of ice cream you ate late last night, instead focus on what you are going to do tonight. Have a banana, greek yogurt or string cheese on hand just in case that nighttime hunger strikes again.

Make attainable goals and celebrate yourself when you’ve hit a them – strive for progress, not perfection. If you are struggling with intense feelings of shame and guilt this next tip might be especially helpful.

3. CONSIDER HELP FROM THE PROS

Whether it’s a personal trainer, nutritionist, medical doctor or therapist, it can help to have someone holding you accountable. Depending on your situation, it can also help to sit down with a professional to unpack why you may have gained the weight in the first place and what you should be doing to make a change that sticks. If you have preexisting conditions, are trying to lose more than 100 pounds or have a BMI of 40 or greater, consulting a doctor ensures you are embarking on the plan that is best for your health.

For me, getting back on track after surgery required checking in with my physical therapist and surgeon about my game plan. It was important to learn what exercises were off limits for the moment and which I’d have to modify or avoid long term (I won’t be running any marathons or doing deep jump squats anytime soon and that’s ok).

4. MAKE A MEAL PLAN

It always helpful to plan out your meals when you first start to prevent you from falling back into old bad habits. Personally, I love to cook (plus, cooking at home saves money) and incorporate as many veggies as possible into every meal (even breakfast). If your schedule isn’t conducive to meal planning and getting groceries in advance, try a meal delivery service. My friend signed up for a paleo food delivery service to jumpstart her weight loss plan.

5. REACH OUT TO FRIENDS

Tell your family and friends you are working on your weight-loss goals. They may want to join you, and even do a challenge together. Your family can also create an environment that’s more hospitable to your goals by keeping junk food out of sight or better yet, not bringing into the home in the first place. Sometimes it just helps to have someone to vent to.

Today, I weigh around 165 pounds, have a a decent amount of muscle and feel better than ever about where my body is and what it can accomplish! I’m happy at this weight, which is bizarre, because according to the charts, I’m overweight (with a BMI of 26.6), but weight and BMI can only tell you so much. So I’ve released the power that number held over me. It would be great to lose a couple pounds just to ensure the long-term health of my knee, but I’m no longer obsessing about the number, and I’m embracing myself as I am. My weight still fluctuates (I’ve gained and lost countless pounds), but I’m more focused on how I actually feel and how far I’ve come. I’ve even embraced the athlete moniker, which has made my workouts more effective.

Weight gain happens and weight loss is hard work, so don’t give up or feel defeated if you are struggling: you’ve got this and you are not alone.

I can’t wait to hear from you. Have you ever looked up and suddenly gained more weight than you anticipated? What was your wakeup call? What did you do? And what are your tips for staying on track?

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!

The post Ok. You Gained Weight. These 5 Tips Will Get You Back on Track appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/ok-gained-weight-5-tips-will-get-back-track/

Recipe: Chunky Monkey Trail Mix [Video]

/ jeanettehorton

Loaded with chocolate chunks, crunchy almonds and toasted coconut, Eating Bird Food’s chunky monkey trail mix is the ultimate energy-boosting snack. This satisfyingly sweet treat is a good source of protein, fiber and healthy fats. Enjoy it on a hike or at your next get-together — you’re bound to go bananas for this wholesome mix!

    Print    

Chunky Monkey Trail Mix

Ingredients

  • 1/2 cup raw almonds
  • 1/4 cup unsweetened coconut flakes
  • 1/4 cup banana chips
  • 1/4 cup peanut butter chips (certified gluten-free if necessary)
  • 1/4 cup semisweet chocolate chunks or chocolate chips (certified gluten-free if necessary)

Directions

Preheat oven to 350°F. Place almonds and coconut on a baking sheet, and bake for about 10 minutes.

Remove from oven. Allow almonds and coconut to cool a bit before placing in a large mixing bowl. Add in banana chips, peanut butter chips and chocolate chunks. Give the mixture a stir. If the nuts are still a little warm, the chocolate and peanut butter chips will melt and create chunks of trail mix.

Pour mixture onto parchment paper, and place in the fridge to set up. Remove from fridge, and enjoy. Store any leftovers in an airtight container.

Nutrition Information

Serves: 8 |  Serving Size: 1/4 cup

Per serving: Calories: 151; Total Fat: 10g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 16mg; Carbohydrate: 13g; Dietary Fiber: 2g; Sugar: 9g; Protein: 4g

Nutrition Bonus: Potassium: 69mg; Iron: 6%; Vitamin A: 0%; Vitamin C: 0%; Calcium: 2% 

The post Recipe: Chunky Monkey Trail Mix [Video] appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/chunky-monkey-trail-mix/

10 Amazing Benefits of Walking

/ jeanettehorton

Walking is not only the simplest form of exercise that almost everyone can do, it’s also a free activity that can aid in weight loss and maintenance. But walking’s benefits go even further — here are 10 more reasons to start, or keep, walking:

1. IT SHARPENS YOUR BRAIN

Walking for exercise may become increasingly important as we age and our risk for dementia and other brain disorders increases. It can even help reverse the effects of aging. One study published in the Annals of Neurology found that the 69 participants ages 55–88 who who met the exercise guidelines set by the American Heart Association showed a significantly lower risk of developing Alzheimer’s disease.

To improve your cognition even more, try walking backward. One Dutch study found that walking backward helped subjects literally think faster on their feet. Incorporating specific mind-enhancing moves into your workout — such as moving in certain patterns with coordinated arm movements — can also boost the brain benefits of walking.

2. IT STRENGTHENS YOUR BONES

Walking can help strengthen bones and reduce your risk of osteoporosis. One Nurses’ Health study found that women who walked for a minimum of 4 hours a week saw a 40% reduced risk of hip fractures. While other forms of vigorous exercise such as running, jumping and weightlifting offer bone-strengthening benefits, the good news is that walking appears to do the same. That’s great news for those just starting a workout routine, people who must complete low-impact exercise due to joint issues and, of course, anyone who loves walking.

3. IT BOOSTS YOUR MOOD

Having a rough day? Walk it off. Numerous studies have linked walking for exercise with improved mood and reduced stress levels. And it’s even better if you can take a stroll through nature — walking outdoors near greenery has been shown to help reduce feelings of frustration and may even help put your brain into a state of meditation.

4. IT ENHANCES YOUR CIRCULATION

Regular physical activity like walking is great for your heart. It enhances your circulation, helping to lower blood pressure and reduce your risk of stroke. And it doesn’t take much to reap the benefits: Walking briskly for just 30 minutes a day is enough to improve heart health.

5. IT REDUCES YOUR RISK OF TRIPPING AND FALLING

Stepping out on a regular basis could help prevent the trips and falls that can occur as we age. Balance loss and weak muscles in the shins can cause a shuffling gait that can put you at a higher risk of tripping or falling. Regular walks can help improve balance by strengthening the lower body. Walking with an exaggerated heel-to-toe action can help strengthen these muscles even more by emphasizing the movement of the foot toward the shins (also known as dorsiflexion).

6. IT BOLSTERS YOUR MEMORY

Having a hard time remembering where your keys are? Walking regularly appears to help specifically bolster the hippocampus, the part of the brain involved in verbal memory and learning. A study of women ages 65 and older, performed by researchers at the University of California, San Francisco, found that age-related memory decline was lower in those who walked more.

READ MORE > WAYS TO AMP UP YOUR WALKING TO LOSE WEIGHT, TONE, DE-STRESS AND MORE

7. LESSEN THE PAIN OF CONDITIONS LIKE ARTHRITIS AND FIBROMYALGIA

Walking most days of the week may help lessen pain and reduce symptoms for those with conditions such as arthritis and fibromyalgia. The moderate, low-impact nature of walking is enough to lower pain and improve function for most. (Just be sure to consult your doctor before beginning any exercise program.)

8. IT IMPROVES YOUR BLOOD GLUCOSE LEVELS

Walking can help improve your blood glucose levels at any time of the day or night but perhaps even more so right after a meal. One study published in the journal Diabetes Care found that a brief 15-minute walk after a meal was as effective at lowering blood sugar levels in 24 hours as a longer 45-minute walk.

9. IT RAISES YOUR IMMUNITY

Stay healthy with daily steps. A walk every day may even help your body fend off illness better. Regular exercise can also contribute to maintaining a healthy weight, which helps reduce your risk of diseases such as cancer and Type 2 diabetes.

10. IT IMPROVES YOUR SLEEP

Walking may help you fall asleep faster and sleep more soundly, especially if you suffer from insomnia. A morning walk outdoors may be particularly beneficial since exposure to daylight can help you stay in tune with your natural circadian rhythms.

The post 10 Amazing Benefits of Walking appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/10-amazing-benefits-walking/

The Skinny on FODMAPS

/ jeanettehorton

FODMAP.  It’s the newest nutrition buzzword flying around, but what in the world does it mean?  

Those who suffer from digestive issues — such as irritable bowel syndrome, constipation, distention, diarrhea, gas or severe bloating — may be reacting to specific foods called FODMAPs. Many FODMAPs are healthful foods that are great for people without a sensitivity to them. Danielle Capalino, MSPH, RD, author of the new book “Healthy Gut, Flat Stomach,” breaks down FODMAPs — and how they might be impacting our well-being.

The lowdown: FODMAP is an acronym that describes a group of fermentable carbohydrates that are difficult to break down and therefore can cause digestive stress.

F stands for Fermentable and refers to the following groups of short-chain carbohydrates or sugars:

O for oligosaccharides

D for disaccharides

M for monosaccharides

P for polyols

Capalino says these types of sugars — such as lactose, fructose and fructans — are poorly absorbed in the small intestine, so when they’re spending time in our system where all of our healthy gut bacteria live, these bacteria that are so integral to our digestive health begin to feed on the sugars, producing gases that cause discomfort and bloating.

What’s counterintuitive is that some of the healthiest foods are the biggest culprits. Apples, blackberries, cauliflower, mushrooms, snow peas, wheat, rye, onion, garlic, pistachios, as well as whole milk and yogurt, and fresh cheeses such as ricotta and cottage are all on the list.

To the average person looking at this mix of foods, there’s no rhyme or reason to what might be wreaking havoc on your system. Case in point: tea. Fennel, chamomile and oolong teas all contain fructans and high FODMAPS. Other healthy foods on the FODMAP “no” list include asparagus, goji berries, figs, mangoes, beans and barley.

Capalino points out that many gluten-free ingredients are considered high FODMAPs.  

For example, certified gluten-free breads that contain apple purées, products that contain chicory root, cashews, yogurt and even natural sweeteners such as agave nectar and honey are high FODMAPs. The artificial sweeteners sorbitol and mannitol could also be causing discomfort.

When eaten alone or together in consecutive meals, these trigger foods are often troublesome.  A person with FODMAP sensitivities could be having a coffee with whole milk, a yogurt parfait with cashews and blackberries, a sandwich for lunch and a vegetarian plate of hummus, grilled asparagus and roasted cauliflower for dinner. This healthy daily menu for most people could be the cause for major discomfort in some.  A person may be sensitive to all or just one of the high FODMAP foods. So how do you figure it out?

This is a diet that requires supervision by a dietician or doctor. First step, after diagnosis, is to eliminate all high FODMAP foods at once. Slowly, high FODMAP foods are reintroduced one at a time by group, so individual sensitivities can be logged.

Once trigger foods are identified, it’s simple to omit them or make minor adjustments to your diet. For example, you can switch to a lactose-free yogurt or hard cheese such as Parmesan instead of ricotta. Draining and rinsing canned lentils and chickpeas can allow you to benefit from the nutrients of legumes without experiencing unpleasant side effects.

Capalino further states that individuals may want to pay heed to fried fatty foods, caffeine and excessive gum chewing. These can all trigger digestive discomfort.

Though it’s possible, eliminating and reintroducing FODMAPs may not result in weight loss (after all, potato chips are allowed on a FODMAP diet!), it’s simply a practical way to figure out which foods your body may be sensitive to.  

The post The Skinny on FODMAPS appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/the-skinny-on-fodmaps/

Recipe: Quick & Easy Homemade Energy Bars

/ jeanettehorton

Seedy-Cherry-Bars

Any athlete knows the feeling: You’re heading out for a run, hike, ride or workout and reach into the pantry to grab an energy bar only to discover there’s not a prepackaged snack to be found. For some athletes, this can cause a mini-panic attack or force a drive to the store. For those who know it takes just three basic components and a bit of time to make awesome (and delicious!) preservative-free energy bars at home, this is an opportunity.

To make amazing homemade energy bars that rival any packaged bar, all you need are these three building blocks:

  • Binder: Brown rice syrup, honey, maple syrup, agave and other similar binders are the glue that holds your bars together. Another idea: Combine cherries, dates, apricots or figs in a food processor with a little water to make a fruit paste.
  • Healthy Energy Bar Body: Use a nutrient-rich base that adds texture. Typical examples include a grain or another high-fiber product with liquid-absorbing power. Think: wheat germ, wheat bran, uncooked quinoa, ground nuts, toasted oats or unsweetened coconut.
  • Crunch: A crunchy texture makes your mind and body feel more satisfied. A crunchy bar feels more like eating a much-deserved, convenient treat instead of energy food. Adding crunchy elements like nuts, seeds, toasted small grains (like quinoa) or cacao nibs, delivers a powerful, nutritious punch and will keep you satiated.

Raid your pantry to hunt down these components, chances are you’ll have them nearby. Add depth of flavor by toasting nuts, seeds and even grains. Combine ingredients in a food processor, adding them  at varied times to control your texture. For example, if you like smoother, less-crunchy bars you can fully crush nuts and seeds; if you like more crunch, blend the bars less.)

Energy-Bars

Here are two recipes to get you going:

Seedy Cherry-Quinoa Energy Bars

Ingredients

  • 1 cup chopped almonds
  • 1/2 cup raw quinoa
  • 1/4 cup pumpkin seeds
  • 1/4 cup sunflower seeds
  • 1 cup dried, tart cherries
  • 2 tablespoons brown rice syrup
  • 3/4 teaspoon fine-grain sea salt
  • 2 tablespoons water

Directions

Preheat oven to 350°F and coat 8-by-8 baking pan with cooking spray. Line with parchment paper, leaving an overhang on all sides. Toast almonds, quinoa, pumpkin seeds and sunflower seeds on a rimmed baking sheet, stirring occasionally, until golden brown, 10–12 minutes. Let cool.

Reduce oven temperature to 200°F. Process cherries, brown rice syrup, sea salt and water in a food processor until smooth. Transfer to a medium bowl and stir in toasted almond mixture. Press firmly into prepared pan and bake until no longer sticky, 20–25 minutes. Let cool, then cut into bars. Recipe makes 16 servings at 1 bar each.

Nutrition (per serving): Calories: 133; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 115mg; Carbohydrate: 16g; Dietary Fiber: 2g; Sugar: 8g; Protein: 5g

Cashew-Sesame-

Cashew-Sesame Crunch Bars

Ingredients

  • 1 1/2 cup cashews
  • 6 tablespoons raw sesame seeds
  • 5 tablespoons flaxseed
  • 1/4 cup wheat bran
  • 3/4 teaspoon fine-grain sea salt
  • 1/4 teaspoon cardamom
  • 1/2 cup maple syrup
  • 1 tablespoon coconut oil

Directions

Preheat oven to 350°F and coat 8-by-8 baking pan with cooking spray. Line with parchment, leaving an overhang on all sides.

On a rimmed baking sheet, toast cashews, sesame seeds and flaxseed in separate areas, stirring occasionally, but not mixing, until golden brown, 10–12 minutes. Let cool. Set aside 2 tablespoons sesame seeds and 1 tablespoon flaxseed.

Process cashews and remaining seeds with wheat bran, sea salt and cardamom in a food processor until finely chopped. Place mixture in a medium bowl.

In a small saucepan, bring maple syrup and coconut oil to a boil; cook, stirring, 1 minute. Pour over cashew mixture and stir to coat.

Wet hands and press mixture firmly into prepared pan; it will be sticky. Top with reserved sesame and flax seeds; press to adhere. Bake until golden brown, 25–30 minutes. Let cool, then cut into bars. Recipe makes 16 servings at 1 bar each. 

Both recipes can be made 2 weeks ahead. Store airtight at room temperature.

Nutrition (per serving): Calories: 124; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 112mg; Carbohydrate: 12g; Dietary Fiber: 2g; Sugar: 7g; Protein: 3g

The post Recipe: Quick & Easy Homemade Energy Bars appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/quick-easy-homemade-energy-bars/

Recipe: Greek Roasted Red Pepper Wrap

/ jeanettehorton

Greek Salad Wraps

This Greek roasted red pepper wrap by Maebells‘ is made simply by rolling up roasted red pepper, spinach, cucumber, goat cheese, feta, olives and green onions together. This version of the recipe calls for a whole grain wrap, or use a gluten-free substitute if needed.  These veggie wraps are delicious served with a side of hummus for dipping.

    Print    

Greek Roasted Red Pepper Wraps

Ingredients

  • 1 large (10″) whole grain wrap (or certified gluten-free wrap if neeeded)
  • 1/4 cup sliced roasted red pepper (about 1/4 a medium pepper)
  • 1/2 cup baby spinach
  • 1/4 cup sliced baby bella mushrooms
  • 1/4 cup sliced cucumber
  • 2 tablespoons goat cheese
  • 2 tablespoons crumbled feta
  • 2 tablespoons sliced olives
  • 1 tablespoon chopped green onions

Directions

Heat a large skillet over medium heat. Lightly spray skillet. Place wrap in skillet.

Lay the goat cheese, feta, sliced mushrooms, green onions, and roasted red peppers on the wrap. Let wrap cook 30 seconds to 1 minute or until wrap is lightly brown and the cheese has started to melt.

Remove wrap from skillet and add spinach, cucumber, and olives. Wrap tightly and slice. Serve with some hummus on the side if desired.

Nutrition Information

Serves: 1 |  Serving Size: 1 wrap

Per serving: Calories: 236; Total Fat: 13g; Saturated Fat: 6g; Monounsaturated Fat: 2g; Cholesterol: 48mg; Sodium: 769mg; Carbohydrate: 27g; Dietary Fiber: 2g; Sugar: 6g; Protein: 9g

Nutrition Bonus: Potassium: 321mg; Iron: 7%; Vitamin A: 36%; Vitamin C: 14%; Calcium: 21% 

The post Recipe: Greek Roasted Red Pepper Wrap appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/greek-roasted-red-pepper-wraps/

15 Ways MyFitnessPal Users Claimed Victory Without a Scale

/ jeanettehorton

We say it all the time: Victory isn’t always about dropping pounds. Making changes in your habits is hard — and quite often, anytime you take a step in the right direction toward a healthier lifestyle, it’s a major accomplishment. You keep impressing us, so here are 15 more of our favorite non-scale victories you told us about on MyFitnessPal’s Facebook and Twitter pages. Keep ’em coming, and keep inspiring us all. (And make sure you read to the end for a truly big accomplishment!)

1. (Not just) fantasy island.
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2. Happy Fit-iversary, you two!
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3. Or celebrate your nuptials this way.
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4. An Oscar-worthy performance!

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5. Pizza is a tough opponent, but she got the upper hand.
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READ MORE > Losing Weight When You Physically Can’t Exercise: Doreen’s Journey

6. Gym at 6 a.m. + 20-mile walks = major dedication.
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7. Victory is never a straight line — keep it up!
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8. Healthy choices come in many forms — here’s to dedication.
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9. Down 12 sizes in 12 months!

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10. Riding a bike is like… riding a bike.
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YOU TELL US > WHAT FOOD DO YOU LOG THE MOST? JOIN THE CONVO!

11. Perspective we all could use.
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12. Dry up in the sky.

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13. Run, Forrest, run!
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14. You can tame that beast.
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15. The workout of all workouts — congratulations, Shannon!
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The post 15 Ways MyFitnessPal Users Claimed Victory Without a Scale appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/15-ways-myfitnesspal-users-claimed-victory-without-scale/

Recipe: Misty Copeland’s Healthy Bran Muffins

/ jeanettehorton

Bran-Muffins

From her book, “Ballerina Body,” Misty Copeland, the first African-American female principal dancer for American Ballet Theater, emphasizes her need to eat for energy. Not surprisingly, she approaches daily meals in the same way she approaches dancing. In the chapter entitled “Meal Choreography,” she breaks down meal-planning suggestions for 21 days. These healthy bran muffins are just one of her nutritious building blocks.

    Print    

Bran Muffins

Along with oatmeal, muffins are my go-to morning meal. There’s something comforting and particularly satisfying about a luscious morning pastry, but the great thing about these particular muffins is that the bran is also really good for you, and the honey and applesauce give the muffins just enough sweetness.

Ingredients

  • 1/2 cup coconut flour
  • 1/4 cup bran
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 6 Eggs
  • 1/4 cup coconut oil
  • 1/2 cup honey
  • 1/4 cup unsweetened applesauce
  • 1 teaspoon vanilla extract
  • Cooking spray

Directions

Preheat the oven to 350°F.

In a small bowl, combine the flour, bran, baking soda and salt.

In a medium bowl, whisk the eggs. Mix in the oil, honey, applesauce and vanilla. Add the flour mixture and mix well. Let sit for 5 minutes so that the coconut flour can absorb the liquid.

Spray a 12-cup muffin tin with cooking spray. Pour the batter into the muffin tins, filling each muffin tin 3/4 full. Bake for 25 to 30 minutes, or until brown.

Let the muffins cool before serving. Extra muffins can be stored in an airtight container in the refrigerator for up to 7 days.

Nutrition Information

Serves: 12 |  Serving Size: 1 muffin 

Per serving: Calories: 145; Total Fat: 8g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 93mg; Sodium: 146mg; Carbohydrate: 16g; Dietary Fiber: 2g; Sugar: 12g; Protein: 4g

Nutrition Bonus: Potassium: 49mg; Iron: 6%; Vitamin A: 3%; Vitamin C: 0%; Calcium: 2% 

Get more recipes like this in Misty Copeland’s book “Ballerina Body: Dancing and Eating Your Way to a Leaner, Stronger, and More Graceful You,” available now.

The post Recipe: Misty Copeland’s Healthy Bran Muffins appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/recipe-misty-copelands-healthy-bran-muffins/

5-Pose Yoga Fix for Desk Dwellers

/ jeanettehorton

Hey, desk dwellers, if you spend too much time hunched over that computer, your neck, shoulders, low back and hips are going to become super sore. Fend off tight muscles by taking two minutes every hour to sneak in at-your-desk stretches.

1. SEATED SIDE STRETCH

Side-bending postures stretch and lengthen your sides and back, release compression between the vertebrae, help open the diaphragm and increase range of motion in the spine, which can help relieve tension in the neck.

The Move: Sit at the edge of your chair with both feet flat on the floor. Inhale and sweep your arms overhead. Interlace your fingers, turn your palms up and keep your arms by your ears. As you exhale, bend toward the right. Hold here for 5 breaths, inhale to center and exhale bending to the left.

READ MORE > FIVE POSE YOGA FIX: LONG TRIP

2. SEATED EAGLE

In this variation of Eagle, you’ll focus on the arms, which will help relieve tension in your neck and shoulders and stretch the upper back.

The Move: Loop the right arm under the left and try to bring the palms to touch. Lift the elbows toward shoulder height and take your hands away from your face. Hold for 5 breaths and switch sides.

3. SEATED PIGEON

The pose opens up the hips, groin, hip flexors and thighs, which is the perfect antidote to hours sitting at your desk.

The Move: Scoot to the edge of your chair and cross the right ankle over the left thigh. Flex the right foot and gently press the right thigh toward the floor. Sit tall and take 5 breaths in this hip opener before switching sides.

4. SEATED SPINAL TWIST

This pose is a panacea for the back. It stretches your chest, abdominals and low-back muscles, releases tension and toxins and just feels good.

The Move: Come to the edge of your chair and keep both feet flat on the floor. As you exhale, twist to the right, holding the arm or back of the chair. Hold here for 5 breaths and switch sides.

READ MORE > FIVE-POSE YOGA FIX: NETFLIX BINGE

5. MODIFIED DOWN DOG

This modification of down dog stretches the arms, shoulders and back and creates length and space in the spine, which can get compressed with too much sitting.

The Move: Stand in front of your chair and hold onto the back of the chair. Without moving your hands, walk back until you make an L-shape with your body. Keep a small bend in the knees. As you lengthen the arms, think about pulling your hips away from the desk, stretching the shoulders, chest, low back and hamstrings.

The post 5-Pose Yoga Fix for Desk Dwellers appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/five-pose-yoga-fix-desk/

Five-Pose Yoga Fix: At Your Desk

/ jeanettehorton

Hey, desk dwellers, if you spend too much time hunched over that computer, your neck, shoulders, low back and hips are going to become super sore. Fend off tight muscles by taking two minutes every hour to sneak in at-your-desk stretches.

SEATED SIDE STRETCH

Side-bending postures stretch and lengthen your sides and back, release compression between the vertebrae, help open the diaphragm and increase range of motion in the spine, which can help relieve tension in the neck.

The Move: Sit at the edge of your chair with both feet flat on the floor. Inhale and sweep your arms overhead. Interlace your fingers, turn your palms up and keep your arms by your ears. As you exhale, bend toward the right. Hold here for 5 breaths, inhale to center and exhale bending to the left.

READ MORE > FIVE POSE YOGA FIX: LONG TRIP

SEATED EAGLE

In this variation of Eagle, you’ll focus on the arms, which will help relieve tension in your neck and shoulders and stretch the upper back.

The Move: Loop the right arm under the left and try to bring the palms to touch. Lift the elbows toward shoulder height and take your hands away from your face. Hold for 5 breaths and switch sides.

SEATED PIGEON

The pose opens up the hips, groin, hip flexors and thighs, which is the perfect antidote to hours sitting at your desk.

The Move: Scoot to the edge of your chair and cross the right ankle over the left thigh. Flex the right foot and gently press the right thigh toward the floor. Sit tall and take 5 breaths in this hip opener before switching sides.

SEATED SPINAL TWIST

This pose is a panacea for the back. It stretches your chest, abdominals and low-back muscles, releases tension and toxins and just feels good.

The Move: Come to the edge of your chair and keep both feet flat on the floor. As you exhale, twist to the right, holding the arm or back of the chair. Hold here for 5 breaths and switch sides.

READ MORE > FIVE-POSE YOGA FIX: NETFLIX BINGE

MODIFIED DOWN DOG

This modification of down dog stretches the arms, shoulders and back and creates length and space in the spine, which can get compressed with too much sitting.

The Move: Stand in front of your chair and hold onto the back of the chair. Without moving your hands, walk back until you make an L-shape with your body. Keep a small bend in the knees. As you lengthen the arms, think about pulling your hips away from the desk, stretching the shoulders, chest, low back and hamstrings.

The post Five-Pose Yoga Fix: At Your Desk appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/five-pose-yoga-fix-desk/