Month: July 2017

5 Tips for a Healthier Smoothie Bowl

/ jeanettehorton

They’re trendy and colorful, but are acai and smoothie bowls actually good for you? Exactly how the nutrition stacks up isn’t an easy question to answer: certain ingredient combinations can ratchet up calories and carbs faster than you can say “Nutella drizzle.” Fortunately, with a little know-how, you can make smart choices and avoid creating a sugar bomb.

THE HEALTHY BENEFITS

Acai bowls (pronounced ah-sigh-EE) are based on a puree made of frozen acai berries that may be blended with banana or other ingredients to reach the consistency of a very thick smoothie. Spooned into a bowl and topped with fresh berries, sliced bananas and crunchy granola, it’s the vegan, dairy-free breakfast of champions (and the fodder for a million Instagram posts).

Roughly the size of a grape, the dark purple acai berry is packed with antioxidants (yes, more than blueberries). These compounds help neutralize free radicals in the body that can cause premature aging, heart disease and certain cancers. Acai, which comes from a type of palm plant, has been a staple food of the indigenous people of the Amazon Basin for thousands of years. Health-conscious consumers in the U.S. caught on to the berry in the early 2000s, and its reputation as a “superfood” spread quickly.

READ MORE > 6 REFRESHING SMOOTHIES UNDER 250 CALORIES

Smoothie bowls are built on a yogurt base instead of acai puree. Notable health benefits include calcium, whopping doses of probiotics that may aid digestive health and muscle-building protein (particularly if they’re made with higher-protein Greek yogurt). Like acai bowls, they’re versatile. Options range from the classic breakfast combo of berries and crunchy granola to more adventurous territory of avocado, papaya and pumpkin seeds. Go green by blending spinach, kale or avocado into the yogurt base or opt for healthy but decadent additions like coconut, nut butter or cocoa nibs.

THE UNHEALTHY DRAWBACKS

Watch for bowls that supersize the carbs. The RDA for carbohydrates is 130 grams per day, a number based upon the amount of carbohydrates (sugars and starches) required to fuel an adult’s brain, red blood cells and central nervous system. Some smoothie bowls can clock in at 600 calories or more with over 100 grams of carbohydrates, which exceeds the the calorie and carb budget in just one sitting. Fortunately, if you watch what you order or consume smaller portions, you can avoid a calorie bomb. Work acai and smoothie bowls into your diet as a substantial meal no different than, say, an omelet or scramble — not a drink, small snack or “light” breakfast.

READ MORE > HIGH-PROTEIN CHAI SMOOTHIE BOWL

HERE ARE FIVE TIPS FOR MAKING HEALTHY SMOOTHIE BOWLS

  1. For a non-dairy option, blend frozen acai with half a banana and coconut water or a splash of almond or soy milk.
  2. Mix unsweetened yogurt into smoothie bowls and puree it with whole frozen fruit instead of juice to avoid additional sugar.
  3. For an extra dose of filling protein, add a small amount of nut butter or Greek yogurt to the bowl.
  4. Go easy on crunchy toppings to avoid excess calories. A scattering of toasted coconut flakes or a few tablespoons of lightly sweetened granola should do the trick.
  5. Try a green version: spinach and kale are nutritious and bulk up the bowl without adding sugar.

The post 5 Tips for a Healthier Smoothie Bowl appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/5-tips-healthier-smoothie-bowl/

How to Lose an Extra Half-Pound a Week

/ jeanettehorton

Good news: The effects of a tough workout may last a lot longer than the time you’re in the gym. Thanks to excess postexercise oxygen consumption (EPOC)—also known as the “afterburn effect”—your body may continue to torch calories for up to 36 hours after you stop exercising.

But you don’t reap these benefits from just any exercise. To get the true afterburn effect, fitness pros stress that you have to work out for 15 minutes at greater than 70% of your VO2 max, which stands for maximal oxygen uptake and refers to the amount of oxygen your body is capable of utilizing in 1 minute. This roughly equates to keeping your heart rate at around 140 beats per minute in that time frame. “The more intense the workout, the more oxygen your body will consume afterward and the more calories you’ll burn in return,” says Brandon Mentore, a strength and conditioning coach in the Philadelphia area.

Classes like Orangetheory Fitness are focused on just that, with participants dashing between the treadmill, weights and a rowing machine to produce 12–24 minutes of training at 84% of their maximum heart rate (or the “orange zone,” as it’s known in the class).

READ MORE > THE MOST DANGEROUS FAT IS THE EASIEST TO LOSE

“Doing high-intensity interval training and strength training yields the greatest amount of ‘afterburn,’” says Mentore. “It doesn’t necessarily apply to less intense and more endurance-oriented exercise, like walking or doing a cardio machine at a comfortable pace.”

While the specific results of the afterburn effect varies from person to person, experts say you may burn up to an additional 150 calories in the 24–36 hours following your workout. “It can give you a little added boost. One hundred extra calories burned each day is about a half-pound per week or equivalent to walking 1–3 miles,” says Wes Ferguson, a celebrity trainer in Los Angeles.

That’s not to say you can stuff yourself silly after an extra-tough workout. “The afterburn effect isn’t substantial enough so that you can just pig out on anything over the next few hours,” says Ferguson. Instead, snack smart with a mix of complex carbs and protein, a powerful combo that helps boost muscle recovery, reduce soreness and build strength.

Whatever you munch on, practice moderation, stresses Ferguson. “You can’t say, ‘I worked out, that means I get ice cream as a reward!’ Then you’ll just undo everything.”

The post How to Lose an Extra Half-Pound a Week appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/how-to-lose-an-extra-half-pound-a-week/

8 Mini-Breakfasts Under 250 Calories

/ jeanettehorton

With all that hectic morning hustle and bustle, not everyone has time to jump start the day with a healthy breakfast. Make your morning routine a breeze by preparing a few nutritious, portable breakfasts ahead of time. Take these mini-breakfasts on-to-go or pack them as a pre-workout snack.

1. ESPRESSO OVERNIGHT OATS WITH SALTED DATE CARAMEL | FIT FOODIE FINDS

Marry two breakfast classics: coffee and oatmeal. Oats are soaked in brewed coffee overnight for a delightfully bold, caffeinated breakfast. Topped with salted date caramel, these oats have all the flavor and sweetness of a decadent treat. Recipe makes 2 servings.

Nutrition (per serving): Calories: 241; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 63mg; Carbohydrate: 41g; Dietary Fiber: 5g; Sugar: 13g; Protein: 7g

2. LEMON COCONUT PROTEIN NO-BAKE BITES | HUMMUSAPIEN

Bursting with tart lemon and sweet coconut flavors, these no-bake bites are the perfect pick-me-up. Naturally sweetened with dates and filled with fiber and protein, whip up a batch for a quick, energizing pre- or post-workout snack during the week. Recipe makes 12 servings at 1 bite each.

Nutrition (per serving): Calories: 80; Total Fat: 1g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 30mg; Carbohydrate: 17g; Dietary Fiber: 4g; Sugar: 12g; Protein: 3g

3. GREEK YOGURT BREAKFAST BARK | MY FUSSY EATER

Trade your yogurt parfait for this cool, creamy Greek yogurt breakfast bark. With just five ingredients and three easy steps, this frozen, protein-packed treat is effortless. Recipe makes 4 servings at 1/4 recipe each.

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

4. NO-BAKE OATMEAL RAISIN COOKIE BALLS | FAMILY FOOD ON THE TABLE

What could be better than a cookie that doubles as breakfast? Made with wholesome ingredients like dates, raisins, oats and cinnamon, these naturally sweetened bites will make you rethink your snack time routine. Toss in a handful of chocolate chips or coconut flakes for extra flavor. Recipe makes 10 servings at 1 ball each.

Nutrition (per serving): Calories: 83; Total Fat: 0g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 18mg; Carbohydrate: 19g; Dietary Fiber: 2g; Sugar: 11g; Protein: 1g

5. BLUEBERRY FROZEN YOGURT | HEALTHY NIBBLES & BITS

Using only four simple ingredients, this frozen blueberry yogurt is a refreshing, delicious way to add more fruit to your diet. This simple frozen yogurt is a perfect on-the-go breakfast or refreshing dessert. Recipe makes 2 servings at 1 cup each.

Nutrition (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

6. CLEAN EATING BLUEBERRY MUFFINS | IFOODREAL

Tempted to grab a pastry at the café? Satisfy your sweet tooth by making your own batch of baked goods. Bursting with blueberries, these fluffy muffins are healthy and low in sugar. Recipe makes 12 servings at 1 muffin each.

Nutrition (per serving): Calories: 159; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 31mg; Sodium: 136mg; Carbohydrate: 24g; Dietary Fiber: 3g; Sugar: 6g; Protein: 4g

7. HOMEMADE OATMEAL BREAKFAST BARS | FORK AND BEANS

Ultra-hearty oatmeal bars help you take your morning meal to-go. The bars are made with wholesome ingredients: ripe bananas, chia seeds, brown sugar and walnuts. Bake a batch and stuff these bars into your purse or gym-bag for a convenient snack. Recipe makes 9 bars.

Nutrition (per serving without chocolate drizzle): Calories: 155; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 7mg; Sodium: 112mg; Carbohydrate: 24g; Dietary Fiber: 4g; Sugar: 8g; Protein: 5g

8. QUINOA EGG POWER BITES | KATHRYN BUDIG

Well, hello, little nuggets of power. Filled with quinoa, cheese, spices and nuts, these energy bites are full of flavor a breeze to pull together. These egg bites are a great way to get some protein if you’re on the go. Recipe makes 12 servings at 1 bite each.

Nutrition (per serving): Calories: 119; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 50mg; Sodium: 555mg; Carbohydrate: 12g; Dietary Fiber: 1g; Sugar: 1g; Protein: 6g

The post 8 Mini-Breakfasts Under 250 Calories appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/8-mini-breakfasts-250-calories/

What Does Economics Have to Do with Weight Loss?

/ jeanettehorton

We have goals galore: Read more of this … Do more of that … Go to yoga once a week … Be healthier … Lose weight … The list goes on.

A 2008 Gallup poll found that roughly 59% of Americans want to lose weight — a figure that’s unchanged since 2001. However, Americans actually weigh an average of six pounds more today than they did seven years ago. We’re not making progress with weight loss or even maintaining.

Yet, it makes sense. We’ve all been there, finding ourselves indulging in burgers instead of salad at lunch or opting for a Netflix binge instead of working out — even though we know this choice moves us farther, not closer, from our weight-loss goals. A 2014 American Medical Association article by behavioral researchers explains that this happens to most people. It’s normal: We have the best intentions when we set our goals, but often don’t follow through when the time comes to actually act on them. It boils down to this realization: We’re wired to favor immediately pleasurable activities.

INIGHTS FOR ECONOMICS

While it might seem like there’s no rhyme or reason to these thought patterns, there’s actually a branch of economics called behavioral economics that uses psychological experiments to study why humans make seemingly perplexing decisions like these. It turns out that there’s actually a method to the madness.

When it comes to issues like weight loss or quitting smoking, this branch of economics helps us understand why we do things and has developed ways to manage our actions to be successful. In Behavioral Economics and Public Health, Yale researchers explain that we tend to think in the present. They cited a study in which people had to choose between junk food and fruit for a snack for the week ahead — and most people chose fruit. However, when the snacks were actually delivered, the subjects were asked again to choose which snack they wanted right then and there, and only 20% of them stuck with fruit. They could be virtuous in theory, but when reality hit, those good intentions didn’t stick.

This is where commitment devices come in. Just because we tend to favor the present doesn’t mean all is lost when it comes to reaching our weight-loss goals. Behavioral economics research goes beyond understanding why we make the decisions we do and into what we can actually do about it.

READ MORE > 5 MISTAKES SABOTAGING YOUR WORKOUTS

WHAT ARE COMMITMENT DEVICES AND HOW THEY HELP

Essentially if you commit in advance to measurable steps to achieve certain goals, your chances of success are much greater. Commitment devices are simply a way to “pre-commit” to following through with the goals we decide on today so we’re more likely to stick with our goals when that critical decision-making moment arrives later.

They’re not really devices, but more like arrangements you make to influence future behavior. They can take the form of promises to (or even monetary bets with) friends who you don’t want to disappoint to thoughtfully planned approaches to when you buy your food. When it comes to weight loss, specifically, whether it’s about exercising more or eating healthier, behavioral economics researchers have uncovered a handful of strategies that can be used to help people stick to their goals:

PAIR WHAT YOU LOVE WITH WHAT YOU DON’T

If getting to the gym is a struggle for you, this 2013 study offers some hope: Researches got 51% of participants to go to the gym more frequently by having participants listen to “page-turner audiobooks” while exercising. The key is to pair something you find indulgent, like a TV show or podcast, with exercise and, more often than not, the desire to indulge will get you to the gym.

READ MORE > 4 WAYS PODCASTS CAN IMPROVE YOUR DAILY WALK

LOCK TEMPTATIONS AWAY

In his most recent book “Misbehaving: The Making of Behavioral Economics,” Richard Thaler brings up the kitchen safe, which is a container a person can lock for a certain length of time. It can be used to lock away whatever tempts us — and keep it out of reach. If having one too many treats is your struggle, literally lock them away when you’ve decided to quit eating so that, a few minutes later when temptation strikes again, you won’t be able to indulge.

MAKE A PROMISE TO AN EXERCISE BUDDY

Promises are a very basic form of commitment, and by not wanting to disappoint the friend we’ve made gym plans with, we end up going to the gym more.

GET YOUR GROCERIES ONLINE

This 2009 study found that people make better decisions about the food they buy (i.e. buying more “should” items like vegetables and less “want” items like ice cream and other un-healthy treats) when they order their groceries online. Interestingly, this only seems to work if the delivery occurs far enough in the future. The study found scheduling next-day delivery didn’t help, but scheduling it at least two days out did, so keep that in mind while you click.

READ MORE > HOW TO FIND AN ACCOUNTABILIBUDDY

MAKE CHOICES NOW THAT LOCK YOU INTO THE FUTURE

A 2010 Yale study calls these “ad hoc” behaviors, but all it means is doing things now to deter yourself from bailing on your goals in the future. The authors recommend little things like buying junk food in smaller packages so you’ll have less to eat at home, brushing your teeth earlier in the night to keep you from snacking later (yuck, toothpaste taste) and buying long-term gym memberships over day passes to remove money from the day-to-day equation.

The post What Does Economics Have to Do with Weight Loss? appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/economics-weight-loss/

The 14-Day Plank Plan

/ jeanettehorton

You already know the plank is a great core exercise. So we’re adding plank variations to amp up your training, target your midsection from different angles to test your muscles (and your mind).

Welcome to the 14-Day Plank Plan that will help you get a super strong core using the ultimate ab exercise: The plank. We’ll show you variations to take your training to the next level with this easy to follow day-by-day plan.

HOW THE 14-DAY PLANK PLAN WORKS

Let’s start by building the foundational strength you need. Because the plan is only two weeks, this challenge ramps up quickly. That’s why we build in “recovery” days. On those days, you’ll still do some core work, but it’ll give your muscles a much-needed break so they can recover. We recommend you do these after your workout, not before your loaded exercises.

The key to success is consistency: All you have to do is show up and follow the plan. Also, remember: It’s about quality not quantity. The times and repetitions here are guidelines. If you feel discomfort or start to lose technique, take a 5–10 second rest and then continue. Scroll down to see the exercise descriptions below.

EXERCISE DESCRIPTIONS

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Eat Like a Trainer: 8 Trainer-Approved Breakfast Recipes

/ jeanettehorton

Banana-PB-Overnight-Oats

Talk to most trainers, and it seems they are up at the crack of dawn, work all day with clients, work out themselves, and then often have business, family, friends and personal matters to address. It’s a lot, and they check every item off their list with energy to spare.

What gives them that go-go-go pep? It turns out it’s combination of drive and the right foods, starting with a nutritious breakfast. We asked personal trainers to share the recipe for their go-to morning meals.

From eggs to oats to pancakes and the requisite smoothie, here are eight trainer-endorsed recipes to fuel your day — and your muscles.

EGGS OVER VEGGIE HASH
This breakfast, from Maria Macsay, a yoga teacher and instructor at 305 Fitness and SLT in New York City, puts bars and smoothies to shame. “I love this simple, yet nutritious, meal post-workout because it’s the perfect balance of protein, fiber, healthy fats and carbs, which supports repair of muscle tissue and replenishes the body’s energy supply. I always feel satiated, nourished and light after this meal,” she says.

Eggs-over-Veggie-Hash

Ingredients

  • Coconut oil
  • 4–5 sliced Brussels sprouts
  • Sliced fennel, as desired
  • 1/2 cup cooked sweet potato, cubed
  • 4 chopped kale leaves
  • Himalayan sea salt
  • 2 eggs
  • 1–2 tablespoons olive oil
  • 1–2 tablespoons nutritional yeast

Directions

Warm coconut oil in a pan over medium-high heat. Add Brussels sprouts and fennel and sauté for 5 minutes. Add sweet potato, kale and a pinch of salt. Continue to sauté until vegetables are soft and a fork easily pierces the sprouts.

In a separate pan, cook eggs over-easy or over-medium, based on your preference.

Plate vegetables. Top with olive oil, eggs and nutritional yeast. Recipe makes 1 serving.

Nutrition (per serving): Calories: 470; Total Fat: 23g; Saturated Fat: 5g; Monounsaturated Fat: 10g; Cholesterol: 370mg; Sodium: 316mg; Carbohydrate: 36g; Dietary Fiber: 14g; Sugar: 5g; Protein: 27g

LOADED SCRAMBLED EGGS WITH AVOCADO & ROASTED POTATOES
Eggs are a classic breakfast, and who can say no to avocado? “I’m always on the move and start my mornings early, so my go-to healthy breakfast needs to be something quick and easy to whip up,” says Lita Lewis, founder of Thick Athletics Apparel and U by Kotex FITNESS partner. “This is one of my faves. What I love most about this recipe is how delicious it tastes. Not only does it fuel me with the energy I need to take on my day, it also leaves me feeling fully satisfied.” Lewis likes to serve her scramble with roasted potatoes (she makes them ahead of time so it’s just heat and eat) and half a fresh avocado.

Loaded-Scrambled-Eggs

Ingredients

  • 2 eggs
  • 1 egg white
  • Sea salt
  • Ground black pepper
  • 1 handful baby spinach
  • Spring onions, to taste
  • Cilantro, to taste
  • Halved cherry tomatoes, to taste
  • 1 dash paprika
  • Optional: roasted potatoes, avocado

Directions

Scramble eggs, egg whites and salt and pepper to taste in a bowl. Add to a frying pan with spinach, spring onions, cilantro and tomatoes. Cook to desired doneness. Serve topped with additional spring onions, cilantro and paprika. Recipe makes 1 serving. 

Nutrition (per serving): Calories: 200; Total Fat: 10g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 370mg; Sodium: 251mg; Carbohydrate: 9g; Dietary Fiber: 3g; Sugar: 2g; Protein: 18g

OMELET “MUFFINS”
Take your omelet on the go by turning it into egg muffins, like these from the S.O.S. Food Plan by Ashley Borden, master trainer, lifestyle consultant and author. “I can easily eat these post-workout or, when I’m working early, just grab two and go,” she says. “The colorful veggies have antioxidants, and I usually top them with sliced avocado for more sustained energy and hot sauce.”

Omelet-Muffins

Ingredients

  • 8 eggs
  • 2 tablespoons water
  • 8 ounces any lean meat
  • 2 cups chopped vegetables such as mushrooms, red bell peppers, broccoli, asparagus and/or onions
  • 1/4 teaspoon salt
  • 1 dash pepper
  • 1 dash garlic powder
  • 1 dash paprika

Directions

Preheat oven to 450°F and line a muffin pan with eight paper liners. Beat all ingredients together in a bowl. Divide among muffin cups and cook 18–20 minutes until set. Makes 4 servings at 2 muffins each.

Nutrition (per serving): Calories: 219; Total Fat: 11g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 405mg; Sodium: 348mg; Carbohydrate: 0g; Dietary Fiber: 0g; Sugar: 0g; Protein: 24g

ENERGY-BOOSTING BREAKFAST COMBO
Eggs or oatmeal? Why not both, says Instagram fitness star Anna Victoria. “My favorite homemade breakfast is a veggie omelet and berry cinnamon oatmeal,” she says. “It’s quick and easy to make, it gives you energy to start off your day on the right foot, and it’s a macro-balanced, whole-food meal.” Try finding that at a fast-food joint or coffee shop.

Energy-Boosting-Breakfast-Combo

Ingredients

Veggie Omelet

  • 1/2 teaspoon olive oil
  • 2 whole eggs
  • 2 egg whites
  • 1 dash of pink Himalayan salt
  • Pepper, to taste
  • 2–3 cherry tomatoes, chopped
  • 3 tablespoons bell peppers, chopped

Directions

Heat oil in a cooking pan over medium-low heat, tilting the pan to spread oil.  While the pan is heating, crack eggs and egg whites in a bowl and mix. Add salt and pepper to taste.

Add tomato and pepper to the pan and sauté or 1–2 minutes. Pour eggs into the pan and let sit for 1–2 minutes. Once it is nearly cooked, use a spatula to flip one side of the omelet onto the other side. Let cook for 1 additional minute.

Ingredients

Oatmeal

  • 1/3 cup oats
  • 3 tablespoons coconut milk
  • 1 handful mixed raspberries and blueberries
  • Cinnamon, to taste

Directions

Mix oats and coconut milk in a bowl. Heat in the microwave per package directions. Top with raspberries, blueberries and cinnamon.

Recipe makes 1 serving at one omelet and one bowl of oatmeal each.

Nutrition (per serving): Calories: 357; Total Fat: 15g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Cholesterol: 370mg; Sodium: 473mg; Carbohydrate: 33g; Dietary Fiber: 5g; Sugar: 11g; Protein: 24g

BANANA PEANUT BUTTER OVERNIGHT OATS
Overnight oats are the solution for people who don’t want to do more than pour cereal and milk into a bowl in the morning. Simply combine all ingredients in a bowl the night before, pop in the fridge, and you can grab and eat in the morning. This recipe from Karena Dawn and Katrina Scott, cofounders of Tone It Up, is delicious, too. “Peanut butter and bananas … what’s not to love? Plus, the fiber in the oats helps slowly release glucose into your body for steady energy levels,” they say. Pack it in a mason jar so you can take it to the office if you’re in a rush.

Banana-PB-Overnight-Oats

Ingredients

  • 2/3 cup rolled oats
  • 2 tablespoons peanut butter
  • 4 teaspoons chia seeds
  • 2 teaspoons honey or maple syrup
  • 1 cup unsweetened almond milk
  • 1 scoop vanilla Tone It Up Protein
  • 1 banana, sliced

Directions

Combine everything in a bowl. Divide among two mason jars. Let sit in the fridge overnight. Recipe makes 2 servings.

Nutrition (per serving): Calories: 352; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 235mg; Carbohydrate: 45g; Dietary Fiber: 10g; Sugar: 14g; Protein: 17g

SIMPE APPLE PANCAKES
Pancakes are one of those recipes that seems like it takes a long time, but actually comes together quickly. Try these tasty, no-sugar-added flapjacks from Cassey Ho, creator of POP Pilates and POPFLEX. “I love this breakfast because it’s not only delicious, it’s packed with protein and complex carbs to keep me full and energized throughout the morning,” she says.

Apple-Pancakes

Ingredients

  • 2 eggs
  • 3 tablespoons unsweetened applesauce
  • 2 tablespoons almond flour
  • 2 tablespoons coconut flour
  • 1/2 teaspoon baking powder
  • 1 teaspoon nut butter
  • 1/2 small apple, spiraled or chopped
  • 1 pinch of cinnamon, optional

Directions

In a small bowl, whisk together eggs, applesauce, almond flour, coconut flour and baking powder. Heat a griddle or pan over medium-low heat and coat with cooking spray. Reduce to low heat. Using a small measuring cup, scoop batter to make two pancakes. Cook for 2–3 minutes per side, or until firm and cooked through. Top one pancake with nut butter and cinnamon, if using. Place the other pancake on top and add apples and more cinnamon. Recipe makes 1 serving.

Nutrition (per serving): Calories: 356; Total Fat: 19g; Saturated Fat: 6g; Monounsaturated Fat: 2g; Cholesterol: 370mg; Sodium: 226mg; Carbohydrate: 26g; Dietary Fiber: 9g; Sugar: 11g; Protein: 20g

GREEN SMOOTHIE
Green smoothies run the gamut, from sweet and fruity to grassy and kale-y. For those who prefer to mask the flavor of their greens, try this recipe from celebrity trainer, nutritionist and author Harley Pasternak. “It’s packed with protein and fiber, which helps make you full and stay full. Plus, if you’re not a huge fan of green veggies, it’s a delicious way to get in your greens without hardly tasting them,” he says.

Green-Smoothie

Ingredients

  • 2 cups spinach leaves, packed
  • 1 ripe pear, unpeeled, cored and chopped
  • 15 green or red grapes
  • 3/4 cup fat-free plain Greek yogurt
  • 2 tablespoons chopped avocado
  • 1–2 tablespoons fresh lime juice
  • 1/4 cup water, skim milk or almond milk (if needed to get the blender going)

Directions

In a blender, combine all ingredients and blend until smoothie reaches desired consistency. Recipe makes 1 serving.

Nutrition (per serving): Calories: 245; Total Fat: 3g; Saturated Fat: 0g; Monounsaturated Fat: 2g; Cholesterol: 8mg; Sodium: 132mg; Carbohydrate: 39g; Dietary Fiber: 8g; Sugar: 24g; Protein: 20g

GLUTEN-FREE VEGAN PROTEIN PANCAKES 
ModelFIT trainer Rahel Ghebremichael turns to protein pancakes when she needs to fuel for a busy morning of teaching and training clients. “Teff is a small, gluten-free grain that I grew up on and recently started incorporating into my non-traditional foods,” she says. It has protein, fiber and iron to support your muscles.

<img class="alignnone wp-image-23114 size-large" src="http://blog.myfitnesspal.com/wp-content/uploads/2017/07/Gluten-Free-Vegan-Protein-Pancakes-1024×643.jpg&quot; alt="Gluten-Free-Vegan-Protein-Pancakes" width="1024" height="643" srcset="http://1y2u3hx8yml32svgcf0087imj.wpengine.netdna-cdn.com/wp-content/uploads/2017/07/Glu Source: http://blog.myfitnesspal.com/eat-like-trainer-8-trainer-approved-breakfast-recipes/

Beat the Summer Heat with Yogurt: Try Lassi

/ jeanettehorton

When temperatures soar, it’s time to bust out the blender and whip up cool, creamy lassi to beat the summer heat. Sometimes sweet and sometimes savory, lassi is always soothing thanks to a heavy dose of yogurt. These popular drinks from the Indian subcontinent double as dessert and can even replace a midday meal when the humidity gets oppressive. Mango lassi might be the most familiar — and my favorite because it never fails to soothe and satisfy — but it’s far from the only variety. Take a deep dive into lassi-land and you might just never say the word smoothie again.

Both sweet and salty versions of lassi are widely enjoyed in India. The simplest version of a sweet lassi might contain just a bit of sugar to counteract the sour quality of yogurt. Make a classic mint lassi with 1 cup yogurt, a few mint leaves and sweeten to taste. Punch it up with lime juice for even more refreshment.

The popular mango lassi is easy, too: whirl 1-cup yogurt and 1-cup chopped, canned or frozen mango chunks. If using fresh or canned mango, add a few ice cubes to keep things extra cool. Add sweetener to taste.

READ MORE > THE TRUTH ABOUT SMOOTHIES

Salty lassi, as the name implies, is made with a touch of salt but no sugar. While many consider this drink an acquired taste, others declare it the ideal refreshment when the temperature hits the triple digits, especially when rounded out with spicy flavors of ground cumin, cayenne or fresh, hot, green chili that awakens the senses.

Simplicity is the key to the uniquely refreshing quality of lassi. The drink is generally made with just a short list of ingredients so the creamy yogurt remains the star. If you find yourself tossing bananas, frozen mixed berries, vanilla extract and splashes of orange juice or milk into the blender, along with chia seeds or protein powder, forget it: You’re headed to smoothie town.

Lassi should have a rich, yet drinkable, consistency that’s decadent without being too thick. Sometimes, achieving that texture takes a little tinkering, because the consistency of the yogurt and the juiciness of the fruit you’re using creates varying results. Generally speaking, however, it’s best to use plain, whole-milk yogurt to reach that just-right consistency.

READ MORE > THE TRUTH ABOUT GREEK YOGURT

Ground cardamom, fresh lime juice and rose water are classic additions to lassi. Yet there are loads of other ways to add intrigue: Try mixing cayenne pepper and chile powder into a mango lassi to spice things up or take it in another direction by balancing the mango’s sweetness with earthy ground turmeric and freshly grated ginger. Try fresh summer berries, avocado or pineapple. Now that summer’s here, with all kinds of fruit at peak ripeness, keep yogurt on your grocery list and your blender on the counter: Lassi season has arrived.

The post Beat the Summer Heat with Yogurt: Try Lassi appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/beat-summer-heat-yogurt-try-lassi/

3 Things to Know Before Doing HIIT

/ jeanettehorton

If you’ve been reading up on how to advance your workout sessions, you’ve likely heard of high intensity interval training, or HIIT, before. This advanced form of cardio training has you alternate between brief periods of very intense exercise and active rest periods. This process is repeated five to ten times, making up a 15-20 minute workout session, not including the warm-up and cool-down. When done properly, it offers superior conditioning and fat-burning benefits due to the high calorie burn both during and after the workout.

Sounds great, right? Before you dive right into it, there are a few things that you must know.

1. YOU’LL BE AT A HIGHER RISK OF OVERTRAINING

HIIT done right is a great form of exercise that will make a perfect addition to your workout program. HIIT done wrong could lead to injuries, burn out, and loss of motivation to continue.

Realize that your body can only handle so much intense exercise per week. If you attempt to do HIIT and full-body weight lifting sessions 5 or 6 days a week, it’s only a matter of time before your system crashes. Remember that even though you may be working different muscles on successive workouts, your central nervous system will still be working hard, generating the strength and power needed to get these sessions done. It needs rest time, too. Even the most fit of individuals should cap it off at four very intense workouts total a week if you’re advanced, or three if you’re at the intermediate level.

2. YOU’LL WANT TO SELECT THE PROPER FORM OF EXERCISE

The second important point to know is that you must select the right form of exercise.

What’s correct? The key thing to look for is an exercise where you can accelerate quickly. If it takes you 10 seconds to get to top speed and you’re doing 30 second intervals, you’ve just wasted a third of the total time you should be working. Choose an activity that allows you to get to top speed almost instantaneously. Burpees, mountain climbers, jumping jacks, spinning, and running are all great choices.

READ MORE > THE ONE THING YOU CAN DO TO OPTIMIZE YOUR HIIT WORKOUT

3. SCHEDULE WISELY WITH YOUR LOWER BODY STRENGTH TRAINING

Most forms of HIIT are going to really stress the lower body muscles, so be mindful of when you do them in relation to lower body strength training. If you’re doing sets of heavy squats, lunges, and dead lifts one day, you’ll wake up the next day seriously dreading attempting a HIIT. Your lower body needs time to recover from the weight days. Skip a day, then do your HIIT workout the following day.

If you keep these points in mind, you should be able to successfully make the transition to high intensity interval training and reap all the benefits it has to offer. Do you have your own HIIT words of wisdom? Tell us about them in the comments below.

GEAR UP FOR YOUR NEXT WORKOUT

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The post 3 Things to Know Before Doing HIIT appeared first on Under Armour.

Source: http://blog.myfitnesspal.com/3-thing-to-know-before-doing-hiit/

Yoga for Core Power | Five-Pose Yoga Fix

/ jeanettehorton

Sure, you may know that building core strength improves balance and can alleviate low-back pain, but the real reason we quiver through plank is because it tones and defines our abdominal muscles. While almost every yoga pose engages the core in some way, these five poses and variations will fire up the abdominals, obliques and back.

Before you begin, take a few moments in easy seated pose to clear your mind and focus on your breath. Then, bring your hands to your belly, take a deep inhale and feel your stomach expand. Exhale, and fully engage the core as if you were trying to get your belly button to kiss your spine. Hold onto that engagement with every exhale throughout this short practice.

CAT/COW WITH ABDOMINAL WORK

Cat and cow are a match made in yogic heaven. Cat stretches the back and strengthens the abdominals. Cow opens the chest and strengthens the back. Together, they warm up the spine and relieve back and neck tension. Add this abdominal variation, and you’ll warm up the core even more.

The move: Take 3–5 rounds of cat/cow to warm up the spine. Find a neutral spine and, as you inhale, extend the right arm and left leg in opposite directions. As you exhale, pull the right elbow toward the left knee as you round the spine in cat. Inhale and lengthen the arm and leg in opposite directions. Repeat 3–5 times, then switch sides.

SCORPION PLANK

Plank is a total-body strengthener that works the upper body, back and core. This variation takes it to a whole new level.

The move: Press up to plank on your hands. Hold here for five breaths then move into scorpion plank. Inhale, bring your right knee to the outside of your right elbow. Exhale, send the right foot back. Inhale, bring your left knee to the outside of your left elbow. Exhale, send the left foot back. Repeat 3–5 times on each side.

SIDE PLANK CRUNCH

Side plank is a core crusher, toning the abs, back and oblique muscles. Adding a crunch adds a whole lot of oomph.

The move: Open to side plank on your left (with your right hand supporting you). If your wrists are weak or tired, come down onto your forearm. Hold here for five breaths and then add a crunch. As you inhale, lift the top leg, bend the knee, and draw it toward your top elbow. Exhale and straighten the leg, inhale to crunch in. Repeat 3–5 times. Rest in child’s pose and repeat on the other side.

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BOAT TWIST

Boat is the ultimate core pose. It works the abdominals, the back, the oblique muscles, the hips and thighs. It improves balance, aids digestion and will hopefully make you feel strong and powerful.

The move: Come into a seated position, bend your knees and plant your feet on the floor. Gently hold onto the backs of your thighs and lean back slightly. Lengthen through your spine and pull your abdominals in to avoid collapsing in your chest. Lift both feet so they create a straight line between your heels and knees. You can hold onto your thighs or let go, extending your arms out parallel to your legs. Keep your chin off your chest, and keep your abdominals engaged. Hold here for five breaths.

Take it up a notch with a twist. Extend the arms out in front of you, palms touching. Inhale here and, as you exhale, twist to the right, taking your hands to the outside of you right knee. Inhale to center and exhale to the left. Repeat 3–5 times on each side.

LOCUST

This backbend strengthens the spine, opens the shoulders and chest and improves posture.

The move: Start lying on your belly with your forehead on your mat, arms by your sides and legs extended behind you. As you inhale, lift up your head, chest, arms and legs. Concentrate on lengthening your spine rather than how high you can lift. Keep your gaze forward so that you avoid compressing your neck.

Deepen your chest and shoulder opening by interlacing your hands behind your back and pressing your knuckles toward your heels. Or increase the work by taking your arms by your ears like super yogi. Hold your variation for five breaths. Release into child’s pose.

GEAR UP FOR YOUR NEXT YOGA SESSION

> Women’s Yoga Tops
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The post Yoga for Core Power | Five-Pose Yoga Fix appeared first on Under Armour.

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