Are Sports Drinks Healthy?

When used as intended — to replenish after true physical exertion — sports drinks are, indeed, healthy, according to experts.

Cynthia Sass, RD, a  sports nutritionist based in New York and L.A., says sports drinks can even be life-saving. “Drinking plain water, which doesn’t contain adequate amounts of electrolytes, after heavily sweating can dilute the concentration of electrolytes in the blood, which is dangerous, and even potentially deadly,” says Sass.

Before you start chugging, keep the “true exertion” aspect of things in mind — that’s working out for an hour or more.

Heather Mangieri, MS, RDN,  the author of “Fueling Young Athletes” agrees. “As athletes perspire, they lose electrolytes and fluid,” says Mangieri. “Water alone may replace the fluid, but it will not replace the sodium or other electrolytes.”

Still, if you don’t need a sports drink, Sass advises, don’t drink one. “In other words, a sports drink isn’t a healthy beverage to pair with lunch or a snack.”

How can you tell which sports drinks are the real deal and not just sweetened water? Ideally, an 8-ounce serving will contain around 100 milligrams sodium, 30 milligrams potassium and 15 grams carbohydrates, Sass says. She recommends products without artificial colors, flavors or sweeteners. “Many athletes have told me that they react poorly to artificial ingredients, with digestive upset, headaches and more.”

If you make your own, Sass counsels, make sure your version features the “right balance of fluid, carbohydrates, and electrolytes…a mixture that’s out of balance, or made without the proper ingredients, could lead to cramps or digestive upset, or fail to properly replenish electrolytes.”

Stepfanie Romine, an ACE-certified health coach, runner and co-author of “The No Meat Athlete Cookbook,” gives props to Skratch Labs Exercise Hydration Mixes (especially the citrus and pineapple varieties) and the lemon-lime CLIF Hydration Electrolyte Drink Mix. Her personal favorite, though, is homemade switchel, which she describes as a “humble mix of apple cider vinegar, maple syrup, salt and water, with ginger for flavor and optional fruit juice for quick carbs.”

“Making your own is affordable and allows you to customize your fuel based on your individual needs,” she says. “It only takes a few minutes of prep work, and a batch can last all week. For example, our base recipe for switchel [below] uses just two tablespoons of maple syrup, so it has about half the sugar of a traditional sports drink.”

READ MORE > SWITCHEL: THE ORIGINAL SPORTS DRINK

So, if you’ve worked out hard, drink up! Just remember to reach for sports drinks, rather than energy drinks. The latter, Mangieri explains, “often contain an 8–11% carbohydrate solution and stimulants, such as caffeine, guarana, ginseng or other herbs.”

The post Are Sports Drinks Healthy? appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/sports-drinks-healthy/

Recipe: Easy Vegetable Stir-Fry

Make your own stir-fry instead of ordering take-out. This dish from Hummusapien is brimming with colorful veggies and whole grain brown rice (or quinoa) — all smothered in a sweet and savory teriyaki sauce. Roasted cashews sprinkled on top add a delightful crunch. Tip: Short on time? Substitute frozen bell peppers, edamame and rice.

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Easy Vegetable Teriyaki Stir Fry

Ingredients

For the stir fry:

• 2 tablespoons olive oil
• 1 medium onion, diced
• 3 cloves garlic, minced
• 1 tablespoon minced ginger
• 2 heaping cups shredded carrots
• 1 cup sliced bell pepper
• 1 large head broccoli, chopped into florets
• 1 1/2 cups sugar snap peas
• 2 cups cooked brown rice or quinoa
• 3/4 cup roasted salted cashews
• 1 cup edamame
• Sliced green onions, optional for garnish

For the sauce:

• 1(8 ounce) can pineapple chunks in pineapple juice, not drained
• 1/4 cup reduced-sodium soy sauce (sub tamari for gluten-free)
• 2 tablespoons sweetener of your choice (sugar, honey, stevia)
• 1 tablespoon seasoned rice vinegar
• 1 tablespoon chia seeds (optional, for thickness)
• 2 teaspoons Sriracha

Directions

For sauce: Place the sauce ingredients in a blender. Blend until smooth. Set aside.

For stir-fry: Heat olive oil in a large skillet or Dutch oven over medium heat. Once hot, add onion and sauté for 5 minutes.

Add garlic and ginger to pan, and sauté for another 3 minutes. Add carrots, bell pepper, broccoli and snap peas and sauté for another 5–7 minutes, or until veggies are tender. Add cooked brown rice, cashews and edamame, stirring until heated through.

Pour sauce on top and stir to combine. Season with salt and pepper to taste. Garnish with chopped green onions and extra cashews.

Nutrition Information

Serves: 6 |  Serving Size: 1 1/2 cups 

Per serving: Calories: 311; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 0mg; Sodium: 442mg; Carbohydrate: 43g; Dietary Fiber: 7g; Sugar: 13g; Protein: 9g

Nutrition Bonus: Potassium: 444mg; Iron: 17%; Vitamin A: 161%; Vitamin C: 143%; Calcium: 6% 

The post Recipe: Easy Vegetable Stir-Fry appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/recipe-easy-vegetable-teriyaki-stir-fry/

Recipe: Peanut Butter & Jelly Smoothie [Video]

This kid-friendly Peanut Butter Jelly Smoothie from Love & Zest is packed with nutrition from Greek yogurt, milk, strawberries and peanut butter! The protein and carbohydrates make it a delicious recovery drink post workout.

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Peanut Butter & Jelly Smoothie

Ingredients

• 1/2 cup skim milk
• 1 cup low-fat Greek yogurt
• 2 cups frozen strawberries
• 2 tablespoons peanut butter
• 2 tablespoons strawberry jelly

Directions

Place all ingredients in blender and process until smooth. Serve in two chilled glasses with a straw.

Nutrition Information

Serves: 2  |  Serving Size: 1 smoothie

Per serving: Calories: 302; Total Fat: 10g; Saturated Fat: 3g; Cholesterol: 7mg; Sodium: 143mg; Carbohydrate: 37g; Dietary Fiber: 4g; Sugar: 30g; Protein: 17g

Nutrition Bonus: Potassium: 199mg; Vitamin C: 91%; Vitamin A: 4%; Calcium: 21% 

The post Recipe: Peanut Butter & Jelly Smoothie [Video] appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/peanut-butter-jelly-smoothie/

PINKY PEACH GLAM | SPRING MAKEUP TUTORIAL

Source: http://www.youtube.com/watch?v=tLUHxJCzxJs

Jump to It: How Bouncing Makes You Stronger

Working hard at strength training or yoga are both enormously advantageous to your fitness, but there’s another workout that maximizes results and is undeniably fun. Jumping and other exercises like plyometrics, jump rope and parkour can bring major benefits — without adding much time to your workout schedule.

“The goal is to train at maximum effort for a short amount of time with explosive movements, giving you the most bang for your buck,” says Sloane Davis, certified nutritionist, personal trainer and founder of the blog Pancakes and Pushups. Not only does jumping benefit leg and core muscles, but you also boost endurance and torch calories, she adds.

PLYOMETRIC DRILLS

Our muscular systems are made of fast-twitch and slow-twitch muscle fibers, and both types play a role in everyday functioning. Fast-twitch are the kind that give you reactive strength — for example, allowing you to sprint faster or get more power for shooting a basketball.

Fast-twitch fibers are the largest and strongest in the body, Davis says, and they’re best trained through explosive movements that fatigue them quickly. Plyometrics were designed for just that purpose. They incorporate movements like box jumps, burpees and jump squats.

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READ MORE > HOW TO MASTER BOX JUMPS

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PARKOUR

First developed as obstacle-based military training, parkour is now a quasi-sport that is sometimes called “free running.” According to the World Freerunning Parkour Federation, the sport is the act of moving from one point to another using obstacles in your path to increase your efficiency.

Think of nearly any action movie sequence involving a chase: You’ll see people fighting, but also vaulting, jumping, flipping and sprinting over obstacles like rooftops, garbage cans, couches, cars — anything in their path. In many ways, that’s parkour.

You don’t need to get cinematic to emulate the sport, though. You just need to incorporate different kinds of jumps into your routine. For example, instead of jumping directly over a low bench, you could try vaulting to the side of it and then rolling after you land to soften the impact.

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READ MORE > WHY EVERY RUNNER SHOULD TRY PARKOUR

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JUMP ROPE

Deceptively simple, jump rope can actually turn into a mental endurance game once you go for longer than a few minutes. But it’s worth the effort, because this easy exercise yields mega benefits. There’s a reason boxers love it so much.

According to Dr. Peter Schulman, associate professor of cardiology and pulmonary medicine at the University of Connecticut Health Center, jumping rope is good for the heart, but also has other advantages. He notes that it strengthens both the upper and lower body, and it burns a ton of calories in a short time.

In terms of form, stay high on your toes rather than coming down on your heels, since that will minimize the impact. Also, make sure the rope is the right size for you — the handles should reach your armpits if you’re stepping on the rope.

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READ MORE > NASA, THE TRAMPOLINE AND YOU

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GETTING STARTED

If you don’t have a sturdy box for plyometrics, a jump rope or a parkour course, that’s no problem, according to Davis.

“The great thing about jumping exercises is that you can basically do them anywhere because they are mostly bodyweight exercises,” she says. “You can use what’s available to you, from a park bench outside to an ottoman at home.” Options like burpees or jump squats don’t require even those, since you can do them anywhere.

Davis recommends warming up by jumping rope for 5 minutes, and then incorporating these jumpstyle movements into your workout routine for 1 minute each: mountain climbers, high-knee jumps, jumping jacks, football shuffle, skaters, burpees and jump squats.

Be particularly conscious of how you land, too, adds Jeffrey Yellin, a doctor of physical therapy and regional director of Professional Physical Therapy in New York. Landing needs to be done in a way that allows the muscles to slow the motion instead of the joints. The best technique is to sit back into a semi-squat position on landing, he advises. Using arm swings for momentum can also be helpful.

“Once you feel comfortable with both jumping and landing, then you can increase intensity,” he says. “Just make sure that you always feel in control and that you advance gradually. But really, any amount of jumping helps to improve reactive strength.”

The post Jump to It: How Bouncing Makes You Stronger appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/jump-bouncing-makes-stronger/

Calling all makeup n

Calling all makeup nerds! We’ve served up three ways to style your browbone! Check them out and vote in our poll by clicking through!

Source: https://www.pinterest.com/pin/33003009750305548/

11 Ways You Never Thought to Use Your Waffle Iron

Back away from the Bisquick, friends, because your waffle iron can do a lot more than make waffles.

By creating additional surface area, and applying a high temperature to it, a waffle iron produces new textures and flavors, crisping starches like rice or potatoes and caramelizing vegetables and fruits.

Just as a waffle’s myriad compartments hold syrup and butter, other foods similarly benefit when it comes to salsa, pesto and other toppings.

Altering the shape and topography of food doesn’t change its nutritional properties. This accords with the principle of “TITO,” or “Twinkie-in, Twinkie-out.”

Still, waffling your foods adds a fun twist to familiar favorites as well as reinventing leftovers.

1. VEGETABLES

A waffle iron is great for cooking veggies such as zucchini and other squash, eggplant, peppers and asparagus. Slice about 1/4- to 1/2-inch thick, toss with olive oil,  kosher salt and cook for 3–5 minutes. Asparagus stalks 1/2 inch in diameter or skinnier work best. Go really green by making  these waffle iron kale chips.

2. FRUITS

Any firm-fleshed fruit suitable for grilling can also be tossed on a waffle iron.  Stone fruits, apples, pears, figs, pineapple and even plantains work well.

3. QUESADILLAS

You might wonder if the waffle maker will punch holes in a quesadilla. The answer: not really. Instead, it  makes little waffle-shaped tortilla pockets of cheesy goodness. A round waffle maker is probably better than a square one, but it’s hard to see how you’d go wrong either way.

4. OMELETS

For each omelet, beat two eggs plus two tablespoons of milk, stir in chopped onions and peppers, pour onto a waffle iron and cook until the eggs are set. Is it an omelet? Is it a frittata? You decide.

5. MUFFINS

Waffles are basically muffins anyway, though muffin batter is a little thicker and usually sweeter. Still, any muffin recipe will cook up in your waffle iron. Pour it in, close the lid, cook until steam stops coming out. Leave it in a little longer if you want a more crispy bite. Keep a sheet pan underneath your waffle iron to catch any spills.

With this in mind, you can see how a waffle maker would also be great for making banana bread,  carrot cake and even brownies.

6. HASH BROWNS

Hash browns and other grated root vegetables offer a wealth of waffle iron opportunities. Shred potatoes and cook for about 15 minutes on a waffle iron brushed with melted butter to produce  waffled hash browns. Combine with beaten egg for latkes. Change the flavor by substituting sweet potatoes for some or all of the potato or use  other root veggies like carrots, parsnips and turnips. Shred something else entirely, like zucchini, and bind together with milk, flour and grated parm to make fritters.

7. TATER TOTS

Some people may say these are simply another form of hash browns, but I beg to differ. Skip the grating and fill your waffle iron with tater tots for a crunchy delight.

8. GRILLED CHEESE

The grilled-cheese variations alone, when you consider the innumerable combinations of bread, cheese and other ingredients, are simply staggering. Here’s one example, another and another. I’d be inclined to make a grilled-cheese sandwich using two leftover waffles as the bread.

9. FALAFEL

Falafel is usually pan- or deep-fried, but when you make a waffle falafel, the only oil necessary is cooking spray. Bonus points for using a round waffle maker, since falafel shape matches round pita bread.

10. POTATO

Whole potatoes, baked or microwaved until tender first, take on a fabulous browned exterior in these waffle whole potatoes. Use red potatoes, yellow or Yukons.

11. REPURPOSE LEFTOVERS

There are a lot of leftovers that take on new life in a waffle iron. A short list: leftover fries, leftover pizza, leftover mac & cheese, leftover mashed potatoes, leftover stuffing, leftover fried rice, leftover risotto, leftover polenta, and leftover meatloaf.

The post 11 Ways You Never Thought to Use Your Waffle Iron appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/11-ways-you-never-thought-to-use-your-waffle-iron/

4 Signs You’re Eating Too Little When Trying to Lose Weight

If you’re trying to lose weight, it’s pretty cut and dry, right? Cut as many calories from your diet as possible. Unfortunately, it’s possible to eat too little, which not only makes it harder for you to achieve a healthy weight, but can also cause other health problems.

The first thing you should ask yourself is, “Why do I want to lose weight?” This seems simple. It’s usually to fit into smaller clothes or to look better. But these reasons can cause you to make decisions that aren’t necessarily in your best health interest. Eating below your needs is just one example of that and, unfortunately, it can backfire big time.

Everyone has a set amount of calories, or energy, they need to simply be alive. Consistently eating less than this can cause your metabolism to slow down and your body to begin preserving what it can to survive. Hunger and feeling full aren’t the only indicators of whether you’re fueling your body appropriately. In fact, if you aren’t eating enough consistently, you may notice some of these other signs as well.

1. YOU’RE TIRED

Our bodies are fueled by the foods we eat, so if we don’t eat enough, our energy levels can also wane. Whether you’re skipping meals or limiting the types of food you eat, eating too few calories also means you’re taking in too few nutrients. Research shows you need all the macronutrients – carbohydrates, protein and fat – for sustained energy. That said, vitamins and minerals are also essential in regulating the production of energy. When you skimp on calories, it becomes much more difficult to get all these important elements your body needs to function properly.

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READ MORE > ASK THE DIETITIAN: SHOULD I EAT BACK MY EXERCISE CALORIES?

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2. YOU’RE CRANKY

Feeling more irritable than normal can be another key indicator you aren’t supplying your body with enough fuel to get through the day. Skimping on carbohydrates can be particularly problematic when it comes to mood stabilization. Without enough carbs, your blood-sugar levels may dip too low because the body doesn’t have enough sugar, or glucose, to use as fuel.

3. YOU’RE CONSTIPATED

To help preserve energy, your digestive tract may move food through your system more slowly when you restrict your intake below what your body needs for an extended period of time. This can cause constipation. In addition, not getting enough fiber regularly — which is challenging to do even when you do eat enough to meet your needs — can also increase the likelihood of constipation.

4. YOU CAN’T LOSE THOSE LAST FIVE POUNDS

More isn’t necessarily better. You usually lose weight when you run a calorie deficit — burning more calories than you’re consuming — you can actually hold on to weight for a period if you’re creating too large of a deficit. If you’re finding you just can’t lose those last few pounds, it’s possible you’re either training too hard, eating too little or some combination of the two. Smaller deficits (think 250-500 calories) are all you really need to see longer-term weight loss. Plus, this won’t trigger your body to go into self-preservation mode, which may provide you with quick weight loss in the beginning, but set the stage for you to gain it back in the future.

The post 4 Signs You’re Eating Too Little When Trying to Lose Weight appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/4-signs-youre-eating-little-trying-lose-weight/

Adductor and Abductor Machine Alternatives

Of all the machines at the gym, the hip adduction and abduction machine is perhaps the most misused and misunderstood. While most people think they’re toning their inner thighs for more shapely legs, they’re probably compressing their lower back and grinding away at their hip sockets. Not good.

Skip this awkward machine and consider simple band exercises to build stronger hips and a shapely backside.

FORWARD AND BACKWARD BAND WALKS

Simply walking forward and backward with a band around your knees builds and strengthens your glutes. This takes care of hip abduction and improves your hip external rotation.

• Take a light resistance band and place it around the top of your knees (double loop the band if it’s too long for more resistance).
  
• Bend your knees and hips slightly with your feet facing straight ahead.
• Push your knees outward gently to create tension against the band. Don’t let your feet turn out.
• Take slow, deliberate steps straight ahead without losing tension in the band. Walk heel to toe and pause for one second after each step.
• Then, reverse direction to walk backward. Step toe to heel without letting the band pull your knees inward.
• Perform 3 sets of 10 steps per side, per direction.

SHORT SIDE BRIDGE WITH INTERNAL ROTATION

Many people lack hip internal rotation range of motion, which makes it challenging to perform many athletic movements, including squats. Rather than focus on only hip adduction, try this exercise to strengthen your glutes and improve hip internal rotation.

• Loop a short band around your ankles.
• Place a quarter foam roller or similar object between your knees and actively squeeze it with your thighs (this is the hip adduction part).
• Get into a side-plank position but with your knees bent at 90 degrees instead of legs straight.
• Brace your abs and squeeze your glutes so your lower back doesn’t arch.
• Lift your top foot into the air without moving your knees apart (this is the internal rotation part).
• Slowly return your top foot to the starting position and repeat.
• Perform equal reps on both sides.

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READ MORE

> 3 Steps to Bulletproof Your Hips
> 5 Easy Fixes to Keep Your Knees Straight During Squats
> The Weirdest-Looking Exercises You Should Start Doing

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RAGE AGAINST THE MACHINE

Why fight against the awkward hip adduction and abduction machine when you can use a simple band to achieve better results? The above exercises provide a more effective workout with less embarrassment.

The post Adductor and Abductor Machine Alternatives appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/adductor-abductor-machine-alternatives/

Fuel Up Smarter With These Nutrient-Boosting Hacks

When it comes to getting more vitamins, minerals, antioxidants and healthy fats, it’s tempting to think that simply loading more on your plate will give you a bigger boost.

But overloading your plate — even with the healthy stuff — isn’t usually the best strategy, according to Jessica Crandall, R.D.N. and spokesperson for the Academy of Nutrition and Dietetics. “Your body can handle only so many nutrients at once,” she says. “When you give it more, then it’ll just end up as waste. It’s like trying to put a month’s worth of gas in your car at once. Of course it will overflow and you can’t use what spills out.”

That means instead of going big on your meals and snacks, it’s much better to optimize three things: when you eat, the amount you’re consuming and what types of foods you’re putting together.

“Being smart about the way you eat, in addition to what you’re eating, helps you absorb nutrients more efficiently,” says Joy Dubost, RD, nutritional consultant and food scientist. “That can lead to all kind of benefits from athletic performance gains to better immune system function to deeper sleep.”

Try these four nutrient-boosting options to streamline your nutrition:

1. INCLUDE GOOD FAT

Healthy fats like olive oil, avocado or nuts, help your body to better absorb certain vitamins in some fruits and vegetables, as well as to make antioxidants more efficient, Crandall notes.

For example, vitamin A is fat soluble, which means that it requires fat in order to dissolve properly and get absorbed by the body. Without a drizzle of some fat, you might not be unlocking the full vitamin A potential of vegetables like carrots, romaine lettuce and spinach, as well as fruits like tomatoes.

In one study from Iowa State University, researchers found that people could access the vitamin A of those vegetables much easier if they used a full-fat dressing on their salads rather than a reduced-fat or fat-free dressing.

Crandall adds that it only takes a small amount to kickstart the reaction. Just a few tablespoons of olive oil, an ounce of almonds or a few slivers of avocado are often enough to unlock the vitamins in a vegetable-heavy meal.

2. EAT MORE FREQUENTLY

There’s some debate among researchers over the “eat smaller meals more often” advice that’s often been recommended for weight loss. Some believe it can keep blood sugar steady and increase satiation, but others feel like it doesn’t really matter and you should eat when you’re hungry.

But if you’re looking to maximize nutrient absorption as your main goal, you may be better off in the first group, Crandall says. She notes that eating every 4–6 hours allows the body to digest nutrients at a better pace, and also helps your liver and pancreas handle the excess without feeling overloaded.

“The best approach is to try this method for a few weeks and track what kind of changes you might see,” she suggests. That means paying attention to energy levels, sleep quality, fullness, hunger and digestive issues.

3. INCLUDE PREBIOTIC FOOD

You may be including foods with natural probiotics in your meals — and that’s a great strategy — but it’s also helpful to include those with prebiotics, too. Prebiotics are a type of fiber that probiotic bacteria feeds on to stay strong. They include oatmeal, asparagus, artichokes, bananas and leeks.

Dubost says that you can increase the effectiveness of probiotics — found in foods like yogurt, sauerkraut, kombucha and fermented pickles as well as supplements — by eating a prebiotic at the same time.

For example, if you’re digging into a post-workout yogurt for a protein boost, consider having a banana, too. That will help you use the probiotics more effectively, Dubost notes, and that keeps your gut healthy and happy.

READ MORE > 19 NUTRITION BUZZWORDS EXPLAINED

4. STEAM YOUR VEGETABLES

Raw vegetables usually have more nutrient density than those that are cooked — but the twist is that you can’t always access those nutrients as efficiently as you’d like.

A recent study looked at a variety of cooking methods and found that steaming is the ideal way to get to all those luscious nutrients within. Researchers found that steamed broccoli, for example, retained its chlorophyll, vitamin C and soluble protein, as opposed to boiling or stir-frying.

For other vegetables, like spinach and carrots, light steaming has been shown to deliver more absorbable antioxidants than the raw versions, Crandall says. That’s because cooking breaks down a vegetable’s outer layers and allows vitamins and minerals to be released.

By being more strategic with how you prepare your meals, when you eat and what you’re drizzling on top, you may find that it doesn’t take more healthy food to top off your tank — it just takes a smarter way to fill up.

The post Fuel Up Smarter With These Nutrient-Boosting Hacks appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/fuel-smarter-nutrient-boosting-hacks/