Month: April 2017

Grilled Honey Lime Chicken with Cowboy Caviar [Video] | Recipe

/ jeanettehorton

Part bean salad and part salsa dip, cowboy caviar is a vibrant combination of black-eyed peas, corn, tomatoes, onions and avocado. We pour it over grilled chicken, marinated with honey and lime, for a recipe that’s anything but boring. Serve over greens for a low-carb meal or over brown rice for energizing carbs and fiber.

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Grilled Honey Lime Chicken with Cowboy Caviar

Ingredients

  • 3 1/2 tablespoons lime juice, divided
  • 2 tablespoons honey
  • 2 teaspoons olive oil
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon salt, divided
  • 4 (5-ounce or 140 grams per breast) boneless, skinless chicken breasts
  • 1 (15.5-ounce or 440 grams) can reduced-sodium black-eyed peas, rinsed and drained
  • 1/2 cup (80 grams) fresh or frozen and thawed yellow corn, rinsed and drained
  • 1 small (90 grams) ripe tomato, coarsely chopped
  • 1 small (150 grams) avocado, chopped
  • 1/4 medium (30 grams) red onion, chopped
  • 2 tablespoons chopped fresh cilantro
  • 1/2 teaspoon ground cumin

Directions

Combine 2 tablespoons lime juice, honey, oil, pepper and 1/8 teaspoon salt in a plastic storage bag or shallow container. Add chicken, tossing to coat. Close the bag or cover, and marinate in the refrigerator 15 minutes up to 2 hours.

Meanwhile, make Cowboy Caviar by combining beans, corn, tomato, avocado, onion, cilantro and cumin in a medium bowl. Stir in the remaining 1 1/2 tablespoons lime juice and 1/8 teaspoon salt.

Preheat a grill or grill pan to medium-high. Grill chicken 5 minutes on each side, or until internal temperature reaches 160°F.

Serve each breast with 3/4 cup Cowboy Caviar.

Nutrition Information

Serves: 4 |  Serving Size: 1 chicken breast + 3/4 cup Cowboy Caviar

Per serving: Calories: 357; Total Fat: 12g; Saturated Fat: 1g; Monounsaturated Fat: 6g; Cholesterol: 82mg; Sodium: 334mg; Carbohydrate: 38g; Dietary Fiber: 9g; Sugar: 13g; Protein: 37g

Nutrition Bonus: Potassium: 806mg; Iron: 27%; Vitamin A: 2%; Vitamin C: 18%; Calcium: 5% 



The post Grilled Honey Lime Chicken with Cowboy Caviar [Video] | Recipe appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/grilled-honey-lime-chicken-with-cowboy-caviar/

6 Appetite-Control Strategies that Helped Me Stop Overeating

/ jeanettehorton

It can be hard not to overeat. You eat a healthy meal at home, think you’re doing well, then you head out (to almost any destination) and are surrounded by junk food. You get hungry, and pretty soon you’re at the local burger joint, diet forgotten.

Or maybe you stick to the “right” foods, but they’re just so good that you can’t have just one portion. We’ve all been there. That used to be me.

The following six strategies have changed the game for me — now I’m healthier, enjoy my meals more and my appetite is low enough that, if anything, I have to make an effort to eat more.

1. ADD VINEGAR AND CINNAMON TO MEALS TO CONTROL BLOOD SUGAR

Looking to add some flavor to your food and noncaloric drinks? Forget the sugar; there are plenty of spices and flavors that will make your food both tastier and healthier. Vinegar, which has been shown to lower the glycemic index (which means you metabolize the food more slowly), adds acidic flavor to salad dressings, sauces and roasted veggies without a lot of calories.

For sweet-smelling warmth, add cinnamon to everything from coffee and smoothies to chili. Like vinegar, cinnamon slows the rate at which food transits from your stomach to your intestine — this keeps you full longer, and helps prevent the post-meal slump.

2. EAT WHEN YOU’RE NOT HUNGRY

When you get really hungry, you overeat. I know, groundbreaking stuff. When you overeat, you feel full, but then your insulin levels spike, causing you to feel tired, then hungry again … so you overeat again.

Instead of trying to resist hunger, beat it to the punch. If you eat when you’re either not hungry or only slightly hungry, you’ll eat less and tend to eat more slowly. Eating less throughout the day is great, but having more energy is certainly a nice bonus, too.

READ MORE > CLEANSES, WHOLE30 & MORE — DEBUNKING THE TRENDS

3. DRINK WATER, NOT LIQUID CALORIES

In addition to tiredness and brain fog, mild dehydration can cause a sensation that’s easily mistaken for hunger. On the other hand, liquid calories such as juices and sodas don’t fill you up, and their rapid digestion causes insulin spikes. So pass on the sweetened drinks and stick with sparkling or still water — you can flavor it with lemon, strawberries or cucumber if you want, but don’t pack your drinks full of calories.

Aim to drink at least three-quarters of a gallon of water a day. Also, be sure to drink a glass about 20 minutes before each meal to take the edge of your appetite.

4. EAT SLOWLY

When you swallow food, there’s a sizable delay before you feel any satiation from it. This delay is usually between 10–30 minutes. Because of this delay, we tend to eat more food than we really need. And the faster we eat, the more we tend to consume, particularly later on in a meal.

The solution: Chew each bite 10 times. Following this simple rule will cause you to eat more slowly, allowing your mind to catch up to your stomach. You’ll also enjoy your food more when you take the time to savor it.

WATCH NOW > ASK A TRAINER: ON LOSING WEIGHT

5. HAVE A SMALL, FLAVORLESS SNACK BETWEEN MEALS

This trick was discovered by the late Seth Roberts: What he did was consume a shot of olive oil or a glass of water with a tiny bit of sugar (an exception to the rule on sugared beverages above) between meals. I prefer a handful of unsalted almonds. Doing this once a day dramatically reduced my appetite — this can be particularly true if you have a lot of weight to lose.

This is one of the weirdest things I’ve ever tried, but it worked for me. The reason this works: It apparently regulates ghrelin, a hunger hormone, by weakening flavor-calorie associations. For this to work, the snack must be bland, and you should consume nothing else but water for at least an hour before and after the snack.

6. TRY THE “FRONT DOOR SNACK TECHNIQUE’

This is one of my favorite body hacks. Knowing that your willpower is reduced when you’re hungry, and there’s more tempting junk food outside the home than in it, you should fill up on healthy food before leaving home. Keep a healthy snack, such as jerky, almonds or kale chips, right next to your front door, and eat some before you leave home. This will cause healthy food to “crowd out” unhealthy food in your diet, and make it much easier to pass on the junk food.

The post 6 Appetite-Control Strategies that Helped Me Stop Overeating appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/6-appetite-control-strategies-that-helped-me-stop-overeating/

Protein-Packed Cottage Cheese Makes a Comeback

/ jeanettehorton

Retro it may be, but there’s no need to mess with a classic. My fridge is never without cottage cheese. Some may consider it a throwback to the dieter’s plate at best or the curds and whey that frightened many away at worst. To the haters I say this: cottage cheese is a delicious, lean protein and a versatile low-fat dairy option. Today there are many brands that put flavor first, capable of knocking the canned pineapple ring right off your grandmother’s dieting block. It’s time for cottage cheese to have its due.

Nutritionally, cottage cheese is your friend. One cup has 28 grams of lean protein, more than twice as much as the same amount of plain yogurt. Calorically they’re about the same; cottage cheese has 160 to yogurt’s 150. It also has less sugar: 3 grams compared to yogurt’s 10. Oh, and don’t be fooled into thinking that cottage cheese is only a mealtime pursuit. It, and other casein-based dairy, can also help you catch your ZZZs. Our curdled queen is not without her drawbacks, however: Cottage cheese has a lot of sodium —about twice as much as yogurt — meaning it might not be right for every diet.

READ MORE > A BEGINNER’S GUIDE TO PROTEIN

Cottage cheese has more chew than yogurt, which I think makes it feel less like a slurp and more like a meal. On its own, cottage cheese is sublime. But it cannot be beat with cinnamon and sugar or sprinkled with garlic salt. It also adds creaminess and protein when tossed with fresh tomatoes, cucumbers and black olives, or just about any other combination of salad vegetables. While it is delicious with any sweet, acidic fruit (peaches and pineapples, we’re talking to you!), it is ethereal scooped into the center of half a cantaloupe — a simple dish far more than the sum of its parts.

Big cottage cheese has taken note of yogurt’s portability and flavors, and the market is starting to update this long-lost cousin. If you were forced to eat cottage cheese as a child, know that its flavor, texture and self-identity have come a long way. Small, regional brands like Cowgirl Creamery, Traders Point, Nancy’s, Kalona SuperNatural and Muuna offer delicious, well-crafted and often organic options that taste great. Single-serving cottage cheese containers are not new, but they are looking for more mass appeal in grab ‘n go snacking. Hood offers single-serving containers in flavors like honey and pear or cucumber and dill. Good Culture’s brand offers single cups flavored with kalamata olive or blueberry acai chia.

READ MORE > 12 HEALTHY FOODS THAT FILL YOU UP BEST

In the kitchen, yogurt’s flavor is either sweetened or sour, limiting its play with other foods. But cottage cheese’s wild-by-mild properties make it a cooking ninja, able to play the role of a number of other more high-fat foods. Use it instead of mayonnaise in tuna or egg salad. Try it atop a bagel in place of a cream cheese schmear. Cottage cheese can happily take the place of ricotta, too, drained or as-is, stuffed into pasta, centered into omelets, or stirred into pancakes. Use less butter and sour cream on your baked potato and replace it with — you guessed it — cottage cheese to add some moisture and creaminess. Even cheesecake is a welcome home, as cottage cheese can take the place of the cream cheese in the mix.

No matter how you scoop it, cottage cheese makes a tasty, nutritious mark.

The post Protein-Packed Cottage Cheese Makes a Comeback appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/protein-packed-cottage-cheese-makes-comeback/

Quick & Delicious Roasted Carrot Butter

/ jeanettehorton

Roasted-Carrot-Butter

You know everything there is to know about peanut butter and you’ve enjoyed it in all the usual places: spread on toast under jam, on bananas, over crackers, stirred into oatmeal, and off the spoon straight from the jar. But what do you know about carrot butter? 

Roasted carrots blended with creamy macadamia nuts and a few extras make a sweet and savory alternative to your typical nut butter. Plus, using carrots adds a little color, flavor and a whole lot of healthy nutrients to your regular old toast routine. Try spreading carrot butter on toast, dolloping it on top of salads, in rice bowls, oatmeal and over spring pastas. You can even serve it with crackers and cheese.

Chances are you already have most of the ingredients you’ll need to make this. Choose the freshest, most crisp, sweet carrots you can find, then roast, blend and enjoy.

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Quick & Delicious Roasted Carrot Butter

Makes one 12-ounce jar

Roasted-Carrot-Butter-2

Ingredients

  • 5–6 large carrots, roasted w/ stems cut off and chopped
  • 3/4 cup macadamia nuts (preferably raw) or raw cashews
  • 2 tablespoons olive oil, plus more for roasting
  • 2 tablespoons maple syrup
  • 1/2 teaspoon vanilla extract
  • Fine-grain sea salt to taste (roughly 1/2 teaspoon)

Directions

Preheat oven to 350°F degrees. Line a sheet pan with parchment paper and toss the raw carrots with a bit of olive oil. Sprinkle with sea salt and place on the prepared sheet, baking bake until soft with some charred spots. Let cool slightly. You can also do this the night before you make the butter.

Next, puree the macadamia nuts and oil in a food processor or blender until a butter is formed. You’re looking for a nice smooth mixture with no large chunks (a few little ones are OK). This will take longer than you think; be patient. (If you’re using a Vitamix, you can skip this step and puree all the ingredients together once the carrots are done.)

Once the carrots are cooled, toss them in the food processor with the macadamia nut butter. Add maple syrup and vanilla and puree until a smooth, whipped texture is achieved, stopping to scrape down the sides with a knife as necessary. Salt to taste. Allow to cool before serving, and store in an airtight container in the refrigerator for up to one week.

Nutrition Information

Serves: 12  |  Serving Size: 2 tablespoons

Per serving: Calories: 102; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 7g; Cholesterol: 0mg; Sodium: 118mg; Carbohydrate: 6g; Dietary Fiber: 2g; Sugar: 4g; Protein: 1g

Nutrition Bonus: Potassium: 134mg; Iron: 3%; Vitamin A: 100%; Vitamin C: 3%; Calcium: 2%

The post Quick & Delicious Roasted Carrot Butter appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/quick-delicious-roasted-carrot-butter/

7 Healthy Snacks Under 200 Calories to Make This Weekend

/ jeanettehorton

Feeling the mid-afternoon snack attack? Whether you’re rushing to work, squeezing in a workout at the gym or running errands, a simple, wholesome, daytime snack can provide an energy boost between meals. Munch away with these seven healthy and fun snack ideas.

1. KEY LIME PISTACHIO BITES | THE HEALTHY MAVEN

These key lime pistachio bites are a sweet, tangy and nutty snack all rolled into one scrumptious bite. You can make these ahead of time and freeze them for a cool, post-workout snack. Recipe makes 18 servings at 1 bite each.

Nutrition (per serving): Calories: 101; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 72mg; Carbohydrate: 10g; Dietary Fiber: 2g; Sugar: 6g; Protein: 3g

2. CURRY & SRIRACHA ROASTED CHICKPEAS | SIMPLE VEGANISTA

Next time your salty snack cravings attack with full force, squash them with these tasty baked chickpeas. They’re a crunchy, satisfying way to pack in plant-based protein and fiber. If you’re not a curry fan, try using rosemary and garlic powder instead. Recipe makes 4 servings.

Nutrition (per serving): Calories: 139; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 796mg; Carbohydrate: 25g; Dietary Fiber: 5g; Sugar: 0g; Protein: 5g

3. BAKED GREEN BEAN FRIES | DAMN DELICIOUS

These green bean fries are baked to crisp perfection with panko and grated Parmesan, and will soon become your new favorite snack. For a simple, spicy dipping sauce, combine a few spoonfuls of Greek yogurt with a drizzle of Sriracha. Recipe makes 6 servings at 1 cup green beans each.

Nutrition (per serving): Calories: 180; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 78mg; Sodium: 306mg; Carbohydrate: 22g; Dietary Fiber: 4g; Sugar: 2g; Protein: 9g

4. COCONUT QUINOA HAZELNUT GRANOLA | DIETITIAN DEBBIE DISHES

Roasted hazelnuts, quinoa, cinnamon … what’s not to love about this unique granola recipe? It’s extra tasty when paired with Greek yogurt or almond milk. You can also enjoy it plain by the handful. Portion individual servings in plastic baggies to make on-the-go snacking even easier. Recipe makes 20 servings at 1/4 cup each.

Nutrition (per serving): Calories: 146; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 33mg; Carbohydrate: 18g; Dietary Fiber: 2g; Sugar: 7g; Protein: 3g

5. FROZEN YOGURT BARK | MY FUSSY EATER

Falling asleep at your desk? Wake up with refreshing frozen yogurt bark. A crunchy, creamy snack made with seven simple ingredients, snack time couldn’t get easier or cooler! Recipe makes 4 servings.

Nutrition (per serving with 0% plain Greek yogurt): Calories: 142; Total Fat: 3g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 5mg; Sodium: 51mg; Carbohydrate: 21g; Dietary Fiber: 1g; Sugar: 15g; Protein: 12g

6. SKILLET-POPPED LENTILS | HEALTHY HAPPY LIFE

Nutty and crispy, these skillet-popped lentils are as loaded with flavor as they are with protein and fiber (15 grams each per serving — double score). Curb mid-afternoon hunger pangs by popping this crisp, savory snack in your mouth. Recipes makes 2 servings at 1/2 recipe each.

Nutrition (per serving): Calories: 210; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 228mg; Carbohydrate: 37g; Dietary Fiber: 15g; Sugar: 3g; Protein: 15g

7. BAKED BANANA CHIPS | THE HONOUR SYSTEM

If overripe bananas are perfuming your counter, but the thought of baking banana bread is too much work, don’t sweat. Bake these scrumptious banana chips using just two ingredients. Recipe makes 2 servings at 1/2 recipe each.

Nutrition (per serving): Calories: 116; Total Fat: 0g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 0mg; Carbohydrate: 31g; Dietary Fiber: 3g; Sugar: 16g; Protein: 1g

The post 7 Healthy Snacks Under 200 Calories to Make This Weekend appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/7-healthy-snacks-200-calories-make-weekend/

This Stay-at-Home Dad Put Numbers to Work to Lose 110 Pounds

/ jeanettehorton

Meet John Jarrett, a 48-year-old stay-at-home dad in Springfield, Oregon. Pictured below with him is his primary project these days: his toddler, Gunner. But John is also an outdoorsman, grillmaster, a former machinist and a “Dr. Who” fanatic — all things that play to his analytical and number-driven mind. But this photo doesn’t reveal the number that really had John obsessed just one year ago: 300. He’s gone north of there on the scale on two separate occasions. This is his story, of beating that number and finding a healthier lifestyle, as told through his Instagram account.

Buddies

A post shared by John Jarrett (@gunnerjohn) on Feb 9, 2017 at 4:32pm PST

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Last March, John weighed in at 305 pounds for the second time in his life. The first time, in 2010, he did an 11-month program that helped him lose the weight and make changes to his lifestyle. But it didn’t take. “I settled down, got married and got lazy being a stay-at-home dad,” he admits. “I knew it was time to start over.”

Happy New Years

A post shared by John Jarrett (@gunnerjohn) on Jan 2, 2016 at 7:31am PST

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John knew he had it in him. The first time, he found a good, balanced formula: “Eating clean, exercising properly and no crazy fads.” What he had to put aside was his love of barbecue. He’s professionally trained in the art of the grill and has three enormous Traeger grills on his patio, with beef brisket and pork shoulder in regular rotation. Moderating that wouldn’t be easy.

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John had tried a number of different wearables and devices to help him track his food and exercise, but he didn’t like that most were incompatible. On a whim — and inspired by his casual acquaintance with Under Armour athlete Cameron Hanes, a fellow outdoorsman — he bought a pair of UA Geminis and began using the UA Record app. “I liked the way it was laid out in quadrants,” he explains. “It reminded me of the four food groups, and it was easy to understand.”

Good morning everyone. March 10th (6 months ago today) I decided I was tired of being overweight. I weighed a wonderful 304.5 lbs. Instead of a picture of a sweaty me after my morning walk I decided to post instead a screenshot of my UA Record. Right in the middle is this mornings weigh in. This has and will continue to be an amazing experience. I remember at the beginning making a smart ass comment that I could cut 100 lbs in 6 months. No trainers were used in these 6 months and no magic pills. It was all proper diet, low calorie intake, self control, daily doubles of high speed walking up and down Thurston Road and some obsessive desire to get healthy. It’s been fun and hard all at the same time. I still have a little more to cut and then I’ll start the maintenance phase and toning of myself. I need to thank my incredible wife Misty for putting up with this almost possessed journey but I want to be around a long time for her and our son Gunner. Like I’ve said in other posts about this journey that I’ve not used any magic super diet pills or crazy mystery shakes. Just diet, vitamins and healthy choices. Yes the first 3 weeks sucked but once I made it through that phase the rest was all goal oriented. The Under Armour products that I’ve been using have been one of the greatest discoveries I’ve ever made. From their shoes and clothing to the technology in the UA Health Box, they have been fantastic. Yes I jumped ship from our Oregon fitness shoe monster but their stuff didn’t fit me anymore and hurt me rather than helped. I still use their trackers but not their equipment anymore. The next pics I’ll post are when I hit my goal weight and I’ll show the change with clothes from the beginning and current clothing now. Going from 3XL to L is quite a change. Thank you all for your kind words of encouragement and support and those that honked or waved and they drove past me on Thurston Rd. #weightloss #weightlossjourney #uarecord #uarunning #uafitness #underarmour #uahealthbox #healthbox #hardworkpaysoff #sweatandblood #nothrive #nonike #homeworkout #thurstonrd #fastwalking #xxxltol

A post shared by John Jarrett (@gunnerjohn) on Sep 10, 2016 at 6:42am PDT

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The next step was changing his diet. He would eat a protein shake in the morning with a scoop of peanut butter powder and a banana on the side. For lunch, three sticks of celery with peanut butter, and more fruit. For dinner, he would eat a chicken salad. It wasn’t easy, but his motivation was simple: He wanted to stay healthy for his family — and be able to chase his son.

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Next came exercise. He mapped out a 2.5-mile loop in his neighborhood that was mostly on flat ground and set out to walk every day. It wasn’t easy at first. “When I was 300 pounds, I was probably pushing 16–17 minutes per mile,” he admits.

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But it got easier as he kept at it, and his diet improved. He increased his speed to a power walk and started throwing in hard jogs and even some sprints. He even wore out those Geminis. “It’s fun to power walk past a jogger now,” he laughs.

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By maintaining his regimen and tracking everything through Record, MyFitnessPal and MapMyRun — his food intake, his steps, his exercise, even his sleep — he saw the pounds start coming off. As late fall rolled around, John was down more than 100 pounds and had gone from a size 3XL shirt to a large.

Good morning everyone. Forgot to make my 8 month progress posting yesterday. What a fantastic journey this is. I’m 111 lbs down from my start March 10th and couldn’t feel better!! The miles and miles walked and low calorie days have been crazy but I’m used to it and crave it now! The use of amazing fitness technology from Under Armour has been such a dream. From the Gemini shoes and My Fitness Pal to the fabulous Healthbox package with the Under Armour Record app. These are easy to use and fun pieces of tech that motivate and assist me. Like I’ve said in previous posts, I’m doing this without the help of gyms, trainers or box programs and supplements. My biggest support comes from my family and friends. My amazing wife Misty has put up with my obsessive fitness behavior and I thank her for support. To everyone that has beeped their horns and waved as I walk back and forth on Thurston Rd… thank you for your support too. I love the look on people’s faces that haven’t seen months when they realize just how much difference this program has made. I hope I can motivate at least a couple people to do something good for themselves and make their life healthier. You’ll feel awesome, you’ll know you will be around longer for your family and you won’t stop smiling! Have a great day and an amazing life! #bigweightloss #bigweightlossresults #uarecord #underarmour #underarmourrecord #underarmourfitness #underarmourgemini #myfitnesspal #uarunning #loseonehundredpounds #nothrive #noadvocare #noherbalife #cleanfitness #nogym #allonmyown #thankyouunderarmour

A post shared by John Jarrett (@gunnerjohn) on Nov 11, 2016 at 7:27am PST

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Key to his success has been moderation — and some incredible discipline. John still grills constantly, but he doesn’t always partake. “I can have [beef] once a month, pulled pork maybe once or twice a month.” he says. “I don’t like the term ‘cheat,’ but you gotta have a little pleasure here and there.”

Don’t Like to Exercise? Here Are 6 Ways to Motivate

/ jeanettehorton

First, I was blown away by your reader comments on the last Better Than Ever post. Thank you for taking the time to read, share your stories and provide tips to help other MFPers! Second, because of your comments, I decided to take this month to provide thought starters for those of you who expressed losing a bit of steam when it comes to starting a workout program or staying on top of your current plan.

Fact: I used to despise working out.

There were points when I literally dreaded exercise; times when I had not only fallen off the wagon, but it backed up and rolled over me.

Regardless of the cause: a new relationship, new job, injury, life — the list goes on. It can be hard to get in the groove.

Initiating a workout regime is pretty daunting. If you’ve never gotten into a routine to begin with, or have fallen off, you know exercise can be awkward, annoying and seemingly unapproachable. It can also be a little embarrassing: How did I let myself get so out of shape … again? Are people judging me?

We’ve all been there. You walk into the gym, and it can be intimidating because everyone looks like they know what the heck they are doing. But, remind yourself: At one point that jacked guy on the rowing machine also didn’t even know where the water fountain was. He had to figure it out and you can, too.

For context, I now exercise religiously — 5–6 times a week — and I actually enjoy it.

Whaaaaat?!

True, I still don’t wake up most days daydreaming about the elliptical machine, but I do dream about that feeling after the workout.

My advice to you is: Instead of putting energy into dreaming up excuses, think about what you love about exercising, and use that for confidence and motivation when your will is running low.

READ MORE > ARE YOU AN ATHLETE?

Here are six go-to motivators (aka why I workout):

1. ENJOYING FELLOWSHIP

Rally a friend (or two) to be your accountabilibuddy and get started. There have been times when I’ve only made it to a workout because I didn’t want to let my friend down. I have two separate groups of Under Armour teammates (that’s UA speak for “coworkers”) who I work out with for support and fun. There’s nothing like taking on a physical challenge to bring you closer together.

I also have some of my funniest life moments because of shared workout experiences, like the time my friend Georgette walked out halfway through a megaformer class, and we found her at a subterranean bar next door drinking tequila (still in gym clothes)!

2. HAVING A SENSE OF ACCOMPLISHMENT

There’s nothing more motivating than seeing progress and accomplishing your goals. It’s gratifying to improve and be able to do more over time. Whether it’s sliding the pin in the weight machine to the heavier weight, bumping up the incline on the treadmill or adding an extra lap around the block after dinner. It’s exciting to see (and feel) your body taking on more. Start by writing down your exercise goals and create realistic milestones to accomplish them.

3. FITTING INTO CLOTHES

If you’ve ever gained or lost weight, you know that getting dressed in the morning can be a struggle (I’ve had sizes 6–16 in my closet at the same time before … sigh). The other day a coworker stopped by my desk and asked me what I was training for because he saw me going pretty hard in the gym. I responded with “I just want to continue to fit into my clothes.” We both laughed out loud, but it’s true! I love food, I love cooking, I love eating — and with all of that comes calories, which is OK as long as I’m strategic. Personally, if I don’t stay on track with my meal logging on MyFitnessPal or I start skipping workouts, I notice the difference pretty fast — my body just rebels against my wardrobe. Quickly.

READ MORE > OK. YOU GAINED WEIGHT. THESE 5 TIPS WILL GET YOU BACK ON TRACK

4. FINDING THE HAPPY PLACE

Studies show that the post-workout high is a real thing. You feel better. You’ll be proud you took the time to invest in yourself. A single workout can help clear your head so you can face whatever is causing stress with a better outlook. I often walk away from a sweat session with my focus reset and a forward-looking perspective.

If I miss a workout, my drive dips, and I’m in a general funk. There have been countless occasions when I’ve laid in bed at night and regretted not finding time for a workout. On the other hand, I have never regretted working out.

In need of some moves? These stress busting stretches are great for a beginner, can increase your flexibility, ease soreness and get you ready to get back in the game (with no equipment required).

5. TREATING YOURSELF

Recognize what motivates you and incorporate it into your reward for hitting an exercise goal. You could treat yourself by trying a new recipe on MFP (I usually make extra and save it for lunch later in the week.) Or reward yourself with a splurge: there have been occasions when  thinking about that post-workout burger has fueled me through the workout. A rest day can also be a necessary reward to incorporate into your routine. You’ve got to create time for self-care.

6. BECAUSE YOU CAN

If you’ve overcome an illness, injury or anything that prevented you from working out, you know what it feels like to be unable to push yourself physically — it’s frustrating and can be depressing. But that experience can also give you a greater appreciation for your health and strength. Considering there were years when I spent more days on crutches than my feet (due to knee injuries), I often think about how grateful I am to even have the option to exercise and that’s enough to get me moving.

I know I’m not in the best shape of my life (shoutout to my 17 year-old self), but I’m putting in the effort to improve. And you know what? I feel better than ever about the progress I’ve made and what my body can accomplish. It’s a phenomenal feeling.

So while you might not enjoy working out right now, hopefully these six motivators will help get you on track.

Are you struggling to find a workout routine you can enjoy? Do you genuinely enjoy working out (which is awesome!)? How do you motivate yourself to exercise? What’s your “happy” workout place? Share your tips below! I (along with the rest of the MFP community) look forward to hearing from you!

Better Than Ever

We all strive for wellness and to live better! Every month, this column will bring you advice on how to feel and perform Better Than Ever. Check out tips to improve various aspects of your health: Everything from fitness, nutrition, sleep and recovery. Have a topic you want to hear about? Feel free to reach out here (I’ll be checking the comments!) or on Twitter or Instagram. I look forward to hearing from you!

GEAR UP FOR YOUR NEXT WORKOUT

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The post Don’t Like to Exercise? Here Are 6 Ways to Motivate appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/dont-like-exercise-6-ways-motivate/

10 Doctor-Approved Tips for a Great Night’s Sleep [Infographic]

/ jeanettehorton

In celebration of Sleep Awareness Week (April 23–29), MyFitnessPal and Thrive Global collaborated to bring you this science-backed sleep advice.

It’s not the sex, drugs and rock’n’roll that’s going to kill you, Keith Richards is proof of that. Surprisingly, the factor which is going to affect the longevity and quality of your life the most is sleep. That’s right, that thing you try to catch up on. The thing you typically sacrifice first when you have a project that needs to get done. Those precious minutes you decide to keep your eyes open are the same thing that keeps them shut forever. Think I’m being melodramatic?

A new study by Maiken Nedergaard and her colleagues at the University of Rochester  illustrates that sleep relaxes the channels in our brain which help ‘wash out’ unwanted waste and proteins. Just as the lymphatic system clears out metabolic waste products from the rest of the body, this system transports waste-laden cerebrospinal fluid (CSF). In the study, it showed channels moving the CSF grew 60% in size while mice slept allowing neurotoxins to be moved out of the brain more quickly and with more efficiency than with less sleep. Here’s why this matters: Many neurological diseases from Alzheimer’s to stroke and dementia are associated with sleep disturbances. The study suggests a lack of sleep plays a role by allowing the byproducts to build up and cause brain damage.

Aside from just feeling better after a good night’s sleep there’s an added bonus: Sleep has been shown to help you shed fat (especially that pudge around the belly), fight off heart disease, maintain a clear mind and optimize every function of your body. Sleep is essential for everyone from the elite athlete to the corporate warrior.

Dr. Emily Kiberd is one of the top chiropractors in midtown Manhattan and founder of the Urban Wellness Clinic. Visit its site for more healthy-sleep tips.

GEAR UP FOR SLEEP

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The post 10 Doctor-Approved Tips for a Great Night’s Sleep [Infographic] appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/10-doctor-approved-tips-great-nights-sleep-infographic/

Which Is the Best Day of the Week to Weigh Yourself?

/ jeanettehorton

You can’t lose weight if you’re not checking in with the scale. There’s no way around that. And it’s a key part of the equation when using MyFitnessPal.

But there is disagreement, even among the experts, about how often to weigh yourself and which day is best. To wit: A 2014 Finnish study concluded that more frequent weigh-ins lead to more successful weight loss; just a year later, a British study concluded there’s no evidence that stepping on a scale daily is better than doing it weekly if you want the number on the scale to decrease. At MyFitnessPal, we have advocated that there’s no one single strategy when it comes to frequency of weigh-ins.

“Because weight changes slowly, you’re unlikely to see much of a change on day-to-day basis,” says Scott Kahan, director of the Washington-based National Center for Weight and Wellness. “For some people, if they don’t see the weight go down, they get very frustrated and give up. You need perspective to understand what is and isn’t reasonable to look for.”

If you do decide once a week is for you, here’s what experts say about which day of the week is best.

MONDAYS: FIND FOCUS FOR THE WEEK

It makes sense: You start the week off with a weigh-in, and know where you stand after what was perhaps a fun-filled weekend. That’s part of the rationale behind why MyFitnessPal’s default setting for weigh-ins is Mondays.

“We tend to go off on weekends a bit, which is fine, but it’s nice to have a check-in to get back to your normal weekly plan,” Kahan says. “It’s not seeing weight [on Monday] that motivates you. It’s the fact that you are paying attention to your weight that is a motivational aspect for rest of week.”

WATCH > FIT TIPS: ON LOSING WEIGHT

At the same time, the fact that most of us tend to loosen the reins (and our belts) from Friday night to the end of Sunday means your weight may be higher on Mondays, and therefore less motivating. If you’re concerned, remember it’s just a number on the scale.

“It’s not the number that matters, it’s how you interpret the number that’s important. It’s a piece of data you are getting,” Kahan says. “Use it as jumping-off point to get back on plan for the week.”

WEDNESDAYS: GET THE BEST READING

According to the 2014 Finnish study referenced earlier, we tend to weigh the most on Sunday evenings and the least on Friday mornings. So some experts say weighing in midweek gives you the most accurate reading.

“We recommend Wednesday because it gives you the most consistent reflection of which direction your weight is going,” says Sofia Rydin-Gray, director of behavioral health at the Duke Diet and Fitness Center in Durham, North Carolina. “On Sundays, we weigh the most because we eat and drink more on the weekend, and by Wednesday, you’ve had a few days to get back on track.”

READ MORE > 5 SIGNS YOUR SCALE IS SABOTAGING YOUR WEIGHT-LOSS QUEST

But if you’re the type to let a weekend of lax eating bleed into Monday and then Tuesday, it may be better to get on the scale Monday to motivate you to get back on track.

FRIDAYS: MAKE THE MOST OF WEEKENDS

Checking your weight before the weekend can help you strategize for it. “If you’ve worked hard during the week, you can see what your progress is and have that to decide if you want to reward yourself a bit and have some splurges on the weekend,” Kahan says. “Or if your weight hasn’t gone down, maybe you decide to go to gym and not go out to eat.”

However, this may not work for everyone, Rydin-Gray cautions: “If you gained a pound, it could make some people feel bad and lead to binge eating [all weekend],” she explains. This “I might as well eat junk” mentality can then snowball — if you tell yourself you’ll start over on Monday, you may never get back on track.

THE BEST DAY TO WEIGH YOURSELF?

It’s simple: Do it on the day to which you can commit.

“Use weigh-ins as a tool to help you stay on track and stay focused on making healthy choices,” recommends Rydin-Gray. “They can be whenever, but do it the same day and same time every week, with the same scale. Every scale is calibrated slightly differently, and your weight can fluctuate several pounds in one day.”

The post Which Is the Best Day of the Week to Weigh Yourself? appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/best-day-week-weigh/

Homemade Blueberry Frozen Yogurt | Recipe

/ jeanettehorton

Blueberry Frozen Yogurt

Using only four simple ingredients, this refreshing frozen blueberry treat by Healthy Nibbles and Bits will cool you during those relentlessly hot days. Blueberries are not only high in cell-protecting antioxidants, but they are also high in fiber and loaded with vitamins like C and K — talk about nutrient dense! Keep a batch of this chilled dessert in the freezer and defrost for a quick, healthy treat whenever you’re craving something sweet.

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Homemade Blueberry Frozen Yogurt

Ingredients

  • 2 cups (280 grams) frozen blueberries
  • 1/3 cup (76 grams) nonfat Greek yogurt (or any plain yogurt)
  • 2 tablespoons maple syrup (or any sweetener)
  • 1 1/2 teaspoons lemon juice

Directions

Place all the ingredients in a food processor or blender, and mix until smooth. If you want the frozen yogurt to taste more like sorbet, add a tiny bit more lemon juice.

Serve immediately, with your favorite toppings.

Nutrition Information

Serves: 2 |  Serving Size: 1 cup

Per serving: Calories: 147; Total Fat: 0g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 2mg; Sodium: 22mg; Carbohydrate: 34g; Dietary Fiber: 3g; Sugar: 26g; Protein: 5g

Nutrition Bonus: Potassium: 235mg; Iron: 4%; Vitamin A: 2%; Vitamin C: 26%; Calcium: 5% 

The post Homemade Blueberry Frozen Yogurt | Recipe appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/homemade-blueberry-frozen-yogurt/