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9 Pantry Staples for Healthy Eating

 

 

9 Pantry Staples for Healthy Eating

Between work, school runs, errands, and generally busy schedules, cooking a healthy meal after all of that probably makes you tired just thinking about it.

But before you succumb to the siren song of ordering in or heating up a frozen dinner, check out how easy it is to throw together a delicious meal with everyday foods that are probably sitting in your pantry and fridge right now.

1. Brown Rice

Cook up a giant batch of brown rice on Sunday night as part of your meal prep for the week and you’ll have the base for a slew of filling meals for lunches you can take to work and dinner when you get home.

(Pro tip: Check out these 7 easy tips that will have you meal prepping like a pro in no time!)

You’re probably thinking, “ugh, brown rice takes forever to cook,” “it always ends up sticky,” or “it always ends up chewy/under cooked/etc.” Don’t be afraid of the rice: Here’s exactly how to cook fluffy, nutty, perfect brown rice every time.

Here are just a few of the recipes you can use with brown rice:

Spanish Brown Rice: This is a side you can eat like a meal. Add chicken, tofu, or your protein of choice and dinner is served.

Poached Eggs With Greens and Brown Rice: Who says eggs are for breakfast? In less than 20 minutes, you’ll have a simple, flavorful, and healthy dish for breakfast, lunch, or dinner.

Southwestern Rice and Bean Salad: Everybody loves a rice bowl, and this one will bring out the Tex-Mex lover in you. It’s got a medium-spicy kick, plus bright flavors of cilantro and green onions.

More brown rice recipe ideas:

Vegan Buddha Bowl With Spring Vegetables

Easy Chicken Fried Rice

Zesty Chicken With Brown Rice

Vegetarian Paella

Bowl of black beans

2. Beans

Beans of all shapes and sizes are rich in protein and fiber. Keep a variety of canned beans in the pantry, or cook a big batch that you can quickly heat up and toss with a few spices for a quick meal. Or try one of these bean-centric recipes:

Savory Slow Cooker Beans With Rice: Let’s all take a minute to praise the inventor of the slow cooker, the busy person’s (and lazy person’s) best friend. What could be easier or better than throwing a bunch of ingredients in a slow cooker in the morning, and coming home to a hot meal at the end of the day?

Baja Black Beans and Rice: Remember that big batch of brown rice and beans we suggested you cook to use later? Mix them together with cumin, chili powder, tomatoes, and queso fresco. Dinner. Done.

Chicken and Black Bean Burrito Bowl: What’s better than a burrito? A burrito in a bowl. This burrito bowl takes 20 minutes and it’s endlessly customizable, so skip the calorie-bomb takeout versions and make your own at home.

More bean recipe ideas:

Chicken and White Bean Chili

Slow Cooker Refried Beans

Double Bean Chili

Arugula Salad With Chicken and Black Beans

Oats in a bowl

3. Oats

Oats can turn your boring breakfast into a fiber- and protein-packed meal to keep you fueled all morning. Say goodbye to sugary cereals and protein bars, and explore all the ways you can use oats:

Fruity Whole-Grain Breakfast Porridge. Oatmeal gets a makeover with hearty whole grains and dried fruits in this slow cooker recipe.

Irish Oats With Turkey Bacon, Cheddar, and Chives: Prefer savory instead of sweet? This robust bowl of healthy goodness is the perfect way to break your fast in the morning.

Strawberry Shakeology Overnight Oats: This is the ultimate grab-and-go breakfast that will fill you up and fuel you right for the day.

More oatmeal recipe ideas:

Baked Oatmeal Cups With Berries and Banana

Slow Cooker Banana Bread Oatmeal

Baked Vanilla Oatmeal With Nutmeg

No-Bake Shakeology Breakfast Cookies

4. Canned Tuna

You can add this versatile ready-to-eat protein into salads, casseroles, and sandwiches. It’s inexpensive and packed full of vitamins and healthy fats; just make sure to look for tuna canned in water, not oil.

Tuna Noodle Casserole With Veggies: This definitely isn’t your mother’s tuna casserole. Made with whole-wheat pasta, kale, and tuna, this dish is packed with protein and makes great leftovers.

Mediterranean Tuna Salad Sandwich: Typical tuna salad can be a heavy, mayo-filled gut-buster. This version, however, is light and bursting with the flavors of lemon, red onion, capers, bell pepper, and more.

Make a big batch and you can get even more meals out of it: Mix a scoop with greens, whole-grain pasta, brown rice, or raw veggies.

Salad Nicoise: Turn your kitchen table into a European bistro with this classic French salad. It’s filled with the goodness of tuna, green beans, potatoes, hard-boiled eggs, tomatoes, olives, and more — and it’s only 291 calories per serving.

5. Frozen Shrimp

Enjoying “fancy” seafood meals doesn’t mean you have to buy expensive, fresh-off-the-boat fish. With a package of frozen shrimp, you can create a variety of dishes that are inexpensive and fast.

Shrimp Coconut Curry in a Hurry: If you buy frozen shrimp already peeled and deveined, this gorgeous dish can be ready in 10 minutes. We repeat: 10 minutes.

Garlic Basil Shrimp With Zucchini Noodles: This is the perfect opportunity to bust out that new spiralizer, but if you don’t have one, a vegetable peeler will work just as well. Garlic, basil, and pesto combine to create a rich, flavor-packed “pasta” dish. (Not a fan of zucchini? Try this shrimp bowl with carrot and squash noodles instead.)

Shrimp Tacos: Mmmm tacos. We’ve never met a taco we didn’t like, and these tacos are no exception. These are easy to make and tasty to eat; each taco is bursting with ingredients like cumin, chili powder, cilantro, avocado, lime — and more.

More shrimp recipe ideas:

Shrimp Noodle Bowl

Shrimp Stir-Fry

Shrimp With Couscous

6. Pesto

Believe it or not, you can make pesto in 10 minutes flat. This is another one that you should make in a big batch and freeze for later. Even non-chefs can master this easy recipe for basil pesto.

Grilled Veggie Quesadilla: Most people think of pesto as a sauce, but you can use it as a spread, too: A dollop of pesto elevates this roasted veggie quesadilla, and can do the same with any sandwich.

Breakfast Caprese With Pesto: Add pesto to your next egg dish for a savory twist to breakfast. This protein-packed egg-white omelet gets an extra boost with a drizzle of homemade pesto sauce.

Quinoa With Sun-Dried Tomatoes and Pesto: The combination of sun-dried tomatoes and pesto sauce is zesty, earthy heaven for your tastebuds. This is a hearty dish you can eat hot or cold, and it’s perfect to pack for an office lunch.

7. Sweet potatoes

Packed with vitamin A and rich in fiber, sweet potatoes bring a natural sweetness to so many fast and simple dishes. They can be cooked in batches in the oven, microwaved if you’re short on time, eaten plain, or turned into mash, pies, or fries.

When a dish calls for white potato or grains, sweet potatoes are often a great substitute that provide even more nutrients and antioxidants than their counterparts.

Barbecue Chicken Baked Sweet Potatoes: Stuffed baked potatoes are great for when you don’t have the energy to cook multi-ingredient/course meals. With only five ingredients, this dish creates a spin on classic comfort food that will satisfy the whole family.

Sweet Potato Latkes: The traditional latke recipe calls for white potatoes, oil, and sour cream, but this dish swaps in sweet potatoes for a healthier version of this classic recipe.

They’re great for the holidays, or as a side dish along with chicken or fish. They can also be topped with applesauce for a sweeter snack.

Hearty Chicken, Sweet Potato, and Apples: This easy-to-make recipe is a great way to use up extra chicken. In less than 30 minutes, you can create this hearty, fall-flavored dish in the cast-iron skillet that can be stored for easy leftovers.

More sweet potato recipe ideas:

Sweet Potato Skins With Chicken and Spinach

Zucchini, Red Pepper, and Sweet Potato Frittata

Sweet Potato Egg Cups

Scrambled Egg Whites With Steamed Sweet Potato

8. Squash

There’s a squash for every single season, and they are all so useful in the kitchen: Butternut, delicata, kabocha, spaghetti, and others provide endless options for incorporating more veggies and nutrients into a variety of meals.

Beyond simply being diced and sliced, squash provides the perfect healthy substitute for noodles, tortillas (yes! see the zucchini recipe below), and a variety of other grain-based dishes.

Pad Thai with Spaghetti Squash: Looking for a healthy twist on this traditional dish? Make your own pad thai with spaghetti squash. Making “noodles” out of shredded spaghetti squash allows you to pack even more veggies into your meal without sacrificing flavor.

Roasted Butternut Squash With Cranberries and Feta: This savory dish is great for any fall or winter meal, and makes a tasty addition to your Thanksgiving spread. Winter squash varieties include butternut, acorn, and pumpkin. They are harvested in the fall and can be used all winter to create flavorful, nutrient-rich meals.

Mexican Chicken Zucchini Boats: What better way to cut down on processed carbs and boost vitamin intake than using fresh zucchini as the base of your dish?

More squash recipes:

Barbecue Spaghetti Squash Sliders

Apple Butternut Squash Soup

Zucchini Noodle Breakfast Bowl

Pesto Zucchini Noodles With Chicken

9. Eggs

Eggs are nutritional powerhouses that can be part of any meal — add hard-boiled eggs to make a not-sad-desk salad, bake savory vegetable frittatas, or use them to craft your favorite meat and cheese quiche.

(Bonus: Pairing eggs with vegetables is a great way to get more veggies in before lunch.)

Vegetarian Eggs Benedict: Tired of scrambled or over-easy eggs in the morning? This vegetarian dish uses a healthier version of hollandaise sauce combined with mushrooms and asparagus for a veggie-packed start to your day.

Sheet Pan Sweet Potato Hash With Eggs: Garnished with cumin, chili, paprika and cilantro, this savory dish is perfect for breakfast, dinner, or anything in between. The combination of sweet potato chunks, over-easy eggs and beans creates a nutrient-packed, satisfying dish that will keep you satisfied for hours.

Mini Denver Quiches: These mini quiches are yummy for a bite-sized breakfast or brunch, and are great for on-the-run mornings when you need a grab and go option! Packed with protein from eggs and ham and a hearty serving of bell pepper, this dish will start your day on a balanced foot.

More egg-cellent recipes and tips:

12 Ways to Make Egg Muffins With 5 Ingredients or Less

Avocado Egg Salad Toast

Mozzarella and Egg Breakfast Sandwich

3 Easy 21 Day Fix Egg Cup Recipes

Stock your kitchen with these key staples and you’ll be prepared for a healthy meal any time of the week.

 

 

source: Beachbodyondemand 

Meal Timing: Does it Matter When You Eat?

Meal Timing: Does it Matter When You Eat?

Meal Timing: Does it Matter When You Eat?

When it comes to healthy eating, you’ve likely heard far more about what and how much to eat versus when to eat.

It makes sense: Most experts say you first need to know whether you’re eating too much or not enough, then nail down the right macronutrient balance for your goals. Most people fine-tune nutrient timing later.

But if you’re eating the right foods in the right amounts, but still not seeing the results you think you should be, could it be when you’re eating that’s holding you back?

How much does meal timing matter, really? Is meal timing a myth? Let’s dive into that question and others about when you should eat.

What is Nutrient Timing?

Eating macronutrients at certain times — before, during, or after workouts — is called nutrient timing.

The concept of nutrient timing includes the new rules of protein timing, or the “anabolic window” after workouts when muscles are most receptive to protein. It comes into play when determining how to eat leading up to your big endurance event.

Breakfast smoothie bowl

Is Meal Timing a Myth?

We’ve been conditioned to eat by the clock, though it’s a habit that contradicts the concept of mindful eating, or purposefully noticing hunger and satiety cues.

So is meal timing a myth? Yes and no, says Paige Benté, M.S., R.D., C.S.S.D., and nutrition manager at Beachbody. It matters, just not as much as you might think.

“With athletes, it’s much more important to time your meals appropriately,” says Benté, adding that this is less important for the weekend warrior than the Olympic athlete. (But those in between may see a benefit.)

In general, for most people, missing one meal occasionally or eating lunch an hour early or late isn’t what’s going to make or break your diet.

But you do need to eat regularly. In a statement published in the journal Circulation, the American Heart Association makes the case for eating intentionally and paying attention to the timing and frequency of your meals.

According to the AHA, a consistent, regular eating schedule could yield a healthier lifestyle and could benefit your cardiovascular health, too.

And when it comes to weight loss and maintenance, the timing of your meals is an important factor in maintaining appetite and healthy blood sugar levels throughout the day, says Jim White, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.

Regularly timed meals can also help you maintain a healthy metabolism and energy levels, he adds.

Additionally, going to bed with a full stomach or not eating the right ratio and amount of carbs and protein on either side of a workout can mean that you’re not getting the most from all that work, something we’ll delve into in just a moment.

Chocolate Shakeology ingredients

Do You Need to Eat Breakfast?

Breakfast is the first food-related decision you make daily, and White says it’s a no-brainer. “Breakfast literally means breaking your body out of its nightly fast,” he says.

While some people may be able to skip breakfast and still balance the rest of their day in terms of calories and nutrients, it’s not easy or generally recommended.

“If you skip breakfast and then you are ravenously hungry by noon and eat double what you would normally eat for lunch, then you haven’t done yourself any favors,” Benté says.

White is definitely on Team Breakfast: “It spurs metabolism, gives you an energy boost, and it also provides your brain with the fuel that it needs to function at work or school, helping you to concentrate and focus.”

Amy Shapiro, M.S., R.D., C.D.N., embraces the adage “eat breakfast like a king, lunch like a prince, and dinner like a pauper.” She says she loves “the idea of a bigger meal at breakfast, as you are guaranteed to use that energy throughout the day.”

Shakeology can help you start your day right: It doesn’t replace a meal, but it can be a part of a balanced meal when combined with other healthy foods like fruits, nuts, seeds, nut butters, avocados, or various milks. Have a morning Shakeology with a breakfast that has a mix of carbs, protein, and fat and you’ll be setting yourself up for success for the rest of the day.

Furthermore, some studies have shown that men who eat breakfast are less likely to gain weight compared with those who do not.

Does Eating Lunch Matter?

Does eating lunch matter? Gordon Gekko, the antagonist of Oliver Stone’s Wall Street, famously crowed that “lunch is for wimps.”

But Gekko is definitely not a role model for healthy living — and eating lunch does matter. Shapiro thinks lunch is your best bet for getting a midday energy boost and avoiding the afternoon slump.

“We need lunch to keep our energy up throughout the day and to prevent us from overeating later in the day,” says Shapiro, a New York-based nutritionist. “If you skip it and let yourself get too hungry, dinner will be too big — and this can ruin your workout goals and weight-loss efforts.”

What if you just don’t have time for lunch? Are your health goals doomed? Benté says no. “If you can go with breakfast and dinner in a day, and eat the appropriate amount of calories then, sure,” you can overlook lunch, she says.

Woman preparing lunch

What’s the Right Time to Eat Dinner?

Sleep is a vital component of health, and your nutrition should work in sync with your other healthy habits — not against them.

Hitting the sack with a full belly is unlikely to help you sleep. What’s the right time to eat dinner? It’s best not to eat too close to bedtime (though that’s better than skipping dinner).

“A light dinner about three hours before bed is the best way to make sure your meal is not getting in the way of adequate sleep,” says White, adding that keeping it light will ensure that you are able to burn off some of that energy before bed.

That three-hour window should leave enough time between eating and lying down to let your body get a head start on digestion, so as to not interfere with your ability to get to sleep — and stay asleep.

Eating less than two hours before bedtime isn’t recommended, says Benté. “That’s really to allow digestion to take place before sleep and prevent things like acid reflux.”

How Long Do You Need to Go Without Eating at Night?

If you need to give yourself at least three hours to digest dinner before bed, how long do you need to go without eating at night?

Benté says you should go at least another eight hours — the recommended amount of sleep per night. To determine the timing for your last meal, look at what time you need to get up, and work backward.

If you have to get up at 6 a.m., you will want to be in bed by 10 p.m., so you’ll ideally have dinner by 7 p.m. That gives you 11 hours between meals, and if you eat dinner earlier or tend to eat breakfast later, you’ll naturally have more hours between meals.

While intermittent fasting is a popular diet technique that involves not eating for prescribed periods of time, commonly a 12- to 16-hour period overnight, don’t get too hung up on the exact number of hours.

“If you’re hungry when you wake up, eat — and if you’re not hungry immediately upon waking, wait to eat,” says Benté.

Beachbody Performance Recharge

What Is the Best Thing to Eat Before Bed?

If you want to make your bedtime snack part of your recovery routine, what is the best thing to eat before bed?

To support your muscles after your workout, you’ll want to consume a protein that is absorbed slowly, like casein. This gives your body the tools it needs to repair and grow muscles overnight, while you sleep.

While whey protein, which the body absorbs quickly, is a good idea after a workout, “consuming casein, a slow-absorbed protein, before bed can improve muscle gain and fat loss,” says White. “It can also increase metabolism during sleep and improve satiety, helping you to eat less during the day.”

Beachbody Performance Recharge contains casein, and it is specially formulated with key ingredients to help accelerate overnight recovery, combat exercise-induced muscle soreness, and promote muscle protein synthesis.* “That provides a slow release of amino acids throughout the night that’s easy to digest,” says Benté.

“In general, we recommend not consuming foods that are high in processed carbohydrates immediately before bed,” she adds, since carbs provide energy (aka, the last thing you need before bed).

If you’re following a program like 21 Day Fix or Portion Fix, you know how much of each macronutrient you should be eating daily. To figure out your meal timing, take your daily allotment of containers, and outline when you’ll be eating each one throughout the day.

Let’s look at a few other commonly asked questions surrounding meal timing to get your eating plan on point.

How Long Should You Wait to Exercise After Eating Carbs?

One common question related to nutrient timing is: How long should you wait to exercise after eating carbs?

Carbs should be part of your pre-workout snack, which would ideally be a 4:1 ratio of carbs to protein about an hour before your sweat session begins. This will give you adequate energy to avoid bonking during your workout.

How Long Before a Workout Should You Eat?

If you go too long without eating, you may not have enough energy to exercise, but eating too close to your sweat session can wreck your workout.

So how long before a workout should you eat? It depends on your personal diet and your goals, but a general recommendation is to eat within three hours of a workout.

How Many Times a Day Should You Eat to Lose Weight?

When you’re trying to lose weight, meal timing can be tricky. You don’t want to get too hungry and risk overeating, but you need to keep your daily calorie goal in mind.

How many times a day should you eat to lose weight? “We recommend you eat every two to three hours,” says Benté.

This ensures your body is getting all of the appropriate nutrients and avoids the dreaded “hanger.” “You’re avoiding ever becoming absolutely starving,” says Benté, which can prevent you from blowing your hard work by snacking too much or overeating.

The Bottom Line

While you don’t need to eat by the clock or time your meals down to the minute, frequent and regular meals and snacks are going to help prevent hunger and keep your energy levels steady.

In addition, paying attention to your macro intake before and after workouts can help ensure you have energy from warm-up to cooldown — and your muscles will be primed and ready for next time.

If you’re interested in trying out meal timing, check out Autumn Calabrese’s new 80 Day Obsession program, which launches January 15, 2018.

This new Beachbody On Demand fitness and nutrition program features a meal plan that is laid out with very specific meal times.

resource: Beachbody on Demand  

meal timing for workouts

Why Your Workouts Are Not Working!!

 

Why Your Daily Workout Routine Isn’t Working

Improving your health and fitness takes time and hard work. You shouldn’t expect to see changes after one or two workouts, but if your daily workout routine isn’t producing noticeable results after a month or so, there might be a good reason why.

How do you know if your exercise routine isn’t working? According to Beachbody fitness expert Cody Braun, there are a few telltale signs: “Lack of progress toward your goal, lack of performance improvement, and new or nagging injuries,” he says. William P. Kelley, C.S.C.S, ACT, adds that your daily workout routine could be lacking if you no longer get sore from your workouts, meaning “you [probably] aren’t overloading the muscle enough to elicit change,” he explains.

If you’re unsure about the efficacy of your daily workout routine, assess your situation: Do you still look the same after six months of exercise? Are you lifting the same amount of weight you did when you started? Do you have new or worsening injuries? Are you losing muscle? These all may be indicators that you need to change your approach to exercising.

11 Reasons Why Your Daily Workout Routine Isn’t Producing Results — And What to Do About It

Take a look through these 11 potential problems in your daily exercise routine. If one (or more) of them sounds like it applies to you, try the suggested solutions to get back on track.

1. You don’t have a clear goal

Exercising without an intention makes for aimless, inconsistent workouts. If you don’t have a clear goal, chances are good you don’t have a barometer for measuring your progress, which means you won’t know what type of results to look for.

Solution:

“Before you start your journey, you should know what it is you want to accomplish,” Braun says. Do you want to lose weight? Gain muscle? Run three miles without collapsing? Once you get clear on why you’re exercising, you can create a SMART goal (one that’s Specific, Measurable, Attainable, Realistic, and Time-Sensitive).

From there, Braun suggests setting benchmarks, which gives you a way to check your progress while also helping you stay motivated and focused. Try using a journal or tracking app to monitor your progress more effectively.

2. You’re not challenging yourself enough

You don’t need to be on the brink of exhaustion after every sweat session, but you won’t see results with your daily exercise routine if you’re constantly breezing through your workouts. “You want to keep pushing your limits to force the body into adaptation,” Braun says. As your body gradually adapts to a specific workout, you become stronger, more efficient, and more conditioned, he explains. “Once a workout that used to seem difficult starts becoming easier, it’s time to increase your intensity again,” he says.

Solution:

To ensure you’re pushing yourself hard enough, Kelley suggests creating mini goals, like setting a weekly cardio PR or increasing the amount of weight you lift by five percent each week. Another strategy is to wear a heart rate monitor, says Amanda Dale, ACE-certified trainer and sports nutritionist. “If you think you’re working hard [during a high intensity cardio session], but you’re not seeing heart rates above 80-85 percent for at least 10 minutes of the effort, you may not be doing as much as you think,” she explains. You can also calculate your RPE (Rate of Perceived Exertion) by observing how you feel — if you’re breathing heavy or struggling to complete your final reps, for example.

Why Your Daily Workout Routine Isn

3. You do the exact same thing every day

In a similar vein as the point above, doing the same exact daily workout routine (down to the number of reps) day after day and week after week is a surefire way to stall your progress. “Once you become efficient at something, you need to add a new stimulus to keep your body adapting and improving,” explains Braun. “The stimulus could be weight, speed, apparatus, or rest,” he says.

Solution:

Try adjusting the amount of weight you lift, changing your number of reps, reducing your rest periods during HIIT workouts, or adding sprints to your cardio session. You can even alternate the days you work certain muscle groups, suggests Kelley.

4. You jump from one workout type to the next

And now for the opposite problem: too much change. Bouncing from pilates to circuit training to running all within a week – and then something entirely new the following week – may seem like the smartest way to shock your body into shape (and avoid boredom), but this strategy can actually backfire. “If you change your workouts too often you won’t give your body the chance to improve upon those exercises and movements, so very little adaptation happens,” Braun says.

Solution:

Exercise ADD is real, but if you want to see significant progress, stick with a consistent exercise routine (for example, strength training three days a week and biking two days) for a minimum of four weeks. “This will help you stay committed to the workout you are doing, [while] setting an optimum time to jump to a new workout routine,” Kelley says.

Why Your Daily Workout Routine Isn

5. You’re not sleeping enough

Getting adequate sleep is critical to improving your fitness. “Without [sufficient] sleep, your muscles never fully repair or grow stronger, meaning you lack energy for your next workout and you can’t perform your best,” Dale explains. If you sleep fewer than seven hours a night and feel fatigued or foggy on a regular basis, you probably need to make some adjustments.

Solution:

Set a regular bedtime and aim for a minimum of seven hours a night to allow your body and mind to rejuvenate, Dale says. She also recommends developing a nightly ritual if you have trouble winding down: take a hot bath, drink a cup of herbal tea, meditate, or read a book. Natural sleep remedies can go a long way to helping you get a solid snooze.

6. You’re not giving yourself time to recover

Insufficient recovery time between workouts can impede your progress and make you more susceptible to injuries. “You can only push your body so hard before it will shut down,” Braun says. If you find yourself overly sore, exhausted, or consistently in pain, you’re probably not giving your body enough time to recuperate.

Solution:

Give yourself a day or two of rest for each muscle group worked, Braun suggests. For example, if you do leg exercises one day, don’t stress the same muscles by doing a tempo run the next. Take the day off or target your upper body muscles instead with something like a strength workout or swim session. This type of active recovery should be an important part of your workout routine, Kelley says.

7. You’re not practicing proper form

There’s a difference between doing a move that “hurts so good” because it’s challenging your muscles, and doing a move that just plain hurts your body. If you notice that an exercise is causing that second result, you should check your form. “Moving incorrectly can lead to pains and discomfort,” Braun says. “When you don’t exercise with proper form, your muscles won’t work optimally, which will inhibit some of your progress.” Bad form is also a surefire way to set yourself up for injury down the road.

Solution:

Don’t attempt an exercise unless you understand the mechanics of the movement. If you’re following a workout program on Beachbody On Demand, pay close attention to the trainers when they demonstrate the exercise with proper form. From there, use a mirror to check your form throughout the workout and adjust your position as needed.

8. You’re not eating enough protein

“Your muscles need protein to recover and rebuild, so if you aren’t getting enough you could be limiting your results,” Braun says. One good indicator that you may not be consuming enough protein is a loss of muscle mass, Dale says.

Solution:

To maximize muscle growth and repair, aim to consume about 20 grams of protein within about 30 after your workout, Dale advises. Eggs, chicken, and Greek yogurt are all great sources, she says, as are high-quality supplements, like Beachbody Performance Recover. Both the chocolate and orange flavors have 20 grams of protein in each serving to help facilitate muscle recovery, plus pomegranate extract to help reduce muscle soreness.

9. You’re not hydrating properly

Skimping on water, either before, during, or after your workout, can derail your daily exercise routine. “Without water, your body feels depleted of energy,” Dale says, which means you may not be able to give as much effort to your workout. Plus, without sufficient water intake, Dale adds that you could also experience irregular bowel movements, increased feelings of hunger, and bloating. If you’re getting plenty of sleep and still feel fatigued or mentally fuzzy, you may need to up your H20 intake.

Solution:

As a general rule, Beachbody recommends using your weight to figure out how much water to drink: divide your body weight by two, and drink that amount in ounces. “Add another liter (32 ounces) if you’re working out hard or outdoors that day,” Dale suggessts. If you can’t keep track of how many times you refill your reusable water bottle, buy a gallon jug (128 ounces) instead, suggests Kelley. Draw lines on the jug labeled with times (8am, 12pm, 3pm, etc.) to keep you on track throughout the day.

Why Your Daily Workout Routine Isn’t Working

10. You’re not eating the right amount of calories

Both eating too much or not enough can impact how your body responds to exercise. Generally, eating too few calories can cause you to lose muscle alongside fat, Dale says. Exceeding your daily calorie count, on the other hand, can cause you to gain fat, Braun says.

Solution:

Refer back to your fitness goals. “[To lose weight] you need to be in some form of a caloric deficit in order for your body to pull energy from stored sources,” Braun explains. But if you’re trying to build muscle and mass, you need to eat more calories than usual, he says. Determining the right amount of calories for your specific body type and goals can be tricky, so here’s a good place to start. Once you have a number, be diligent about sticking to it. “Tracking calories on an app is a good way to maintain accountability with nutrition, and can also help curb overeating,” says Kelley.

11. You’re bored with your workouts

The way you view your workout program impacts how you approach and execute the workout. So, if the thought of your workout makes you want to bang your head against the wall, chances are good you’ll only give it half the effort — or skip it completely. And while it’s normal to occasionally feel like you’re not in the mood to exercise, you shouldn’t despise or dread your workouts every day.

Solution:

Choose a daily exercise routine that aligns with both your interests and goals. Ideally, it should get you excited to move and challenge yourself. If you love to get your heart rate up but hate traditional cardio like running, try a dance workout. Or, if you’re not a fan of the gym, opt for an in-home workout à la Beachbody On Demand. “Not every workout will be fun,” Braun says, “but you have to trust the process and remind yourself why you are exercising.” And that’s why it’s so important to start off with a solid goal. (See tip #1)

Workout Wisdom

If you’re not seeing results with your daily workout routine, it may be time to change things up. Beyond choosing a smart exercise regimen — one that challenges you to continually push yourself — the right nutrition, sleep, hydration, and recovery are crucial to improving your fitness. Once you identify why your routine isn’t working, you can start taking steps toward improving it.

source:beachbodyondemand.com

Introducing The 80 Day Obsession

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Announcing 80 Day Obsession

Announcing 80 Day Obsession

Excited for 80 Day Obsession? Sign up here up to get weekly motivational messages, tips and tricks from Autumn to help you stick with and complete the program.  

 

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OR Email Anitamiron@anitagetfit.com to secure me as your FREE Coach and join my exclusive Test Support Group!

Here’s a question we get all the time…

Is it possible to build up a firm, rounded butt AND burn away fat to reveal leaner, flatter abs? At the same time?

The goals seem to contradict one another. So we asked our “figure expert,” Autumn Calabrese, whether — and how — we could achieve both results using a single fitness and nutrition program.

Her answer? A resounding yes — it could be done. “We would need the right workouts in just the right sequence — plus a targeted approach to nutrition — that would last around three months. But to get results like those would really take a commitment.” She thought about it for a minute and laughed, “It might literally take an obsession!”

If you are new to Beachbody on Demand and want to be part of this ground-breaking program, go to 80 Day Obsession Combo Challenge Pack to get everything you need and unlimited access to Autumn’s new program 80 Day Obsession when it launches on January 15, 2018! In addition, you’ll instantly get access to her other popular programs such as 21 Day Fix, Country Heat, the Master’s Hammer and Chisel, 21 Day Fix Extreme, and more!

If you are an existing Beachbody on Demand customer, buy your 80 Day Obsession Combo Completion Pack here to complete your Beachbody on Demand member experience and receive everything you need to start 80 Day Obsession on January 15, 2018. Other bundle options are also available and your Team Beachbody Coach can help you find just the right Challenge Pack for your needs, including 80 Day Obsession equipment, portion-control containers, Shakeology, and Beachbody Performance supplements.

Introducing 80 Day Obsession
Now — for anyone who wants a firm, shaped butt AND the flattest abs of their lives, there’s 80 Day Obsession. 80 Day Obsession is an effective, step-by-step approach to building a shaped, curvy butt while simultaneously shrinking your core. It’s 80 days of obsessive focus on fitness and nutrition, spread over 13 weeks.

Is it extreme? Oh, yes. The workouts are intense — averaging 45 minutes to an hour in length. And the diet guidelines are every bit as demanding. You’ll be following a specially calibrated macro-nutrition plan perfectly timed to produce amazing results at each phase of the program.

Autumn knows exactly how to transform bodies after years of training clients, creating powerful fitness programs, and carving out her own hard-won success as a bikini competitor. With 80 Day Obsession, she leaves nothing to chance in making sure that your 80 Day Obsession results in a body that’s healthy, fit, firm, and HOT.

But be warned — it’s called 80 Day Obsession for a reason. To get in head-turning shape like this demands a serious commitment, meal prep, and a laser-focus on detail. But you’re going to love the results you get from every single, hardworking moment. Autumn is your personal Super Trainer and nutrition advisor for all 80 days — providing you with guidance, advice, and motivation to keep you accountable every single day.

Want to make sure you’re ready for 80 Day Obsession? Or just sample what the the program is all about? Autumn has created a 5-day introduction to 80 Day Obsession, called A Little Obsessed, to get you started. Launching December 20th, it’s made up of five 30-minute-long workouts, and features moves taken from the full program. A Little Obsessed lets you learn the exercises and get a taste of the nutrition plan you’ll be following once 80 Day Obsession begins.

80 Day Obsession Starts January 15, 2018
For the first time, Beachbody On Demand members can experience each day of this program in real time. Starting January 15, each new workout will be posted for you to do along with the cast. Day by day, you’ll feel like you’re part of the action — following along with Autumn and the cast as they progress through the program.

Who is 80 Day Obsession For?
Those who want a leaner, firmer, more sculpted body
Women looking to add some curves without bulking up
Anyone who wants a tighter, more defined booty and flatter abs
Fitness fans looking for an intense, holistic workout they can do at home
The good news? You still have time to get your mind right and your body ready for 80 Day Obsession. If you’re not already a Beachbody On Demand member, be sure to sign up and start getting prepared today.

What Equipment Will You Need for 80 Day Obsession?
You’ll need some dumbbells (light, medium, and heavy, depending on your fitness level), portion-control containers, strength slides, resistance loops, and a mat if you’re working out on a hard floor. All equipment, except dumbbells, are available for purchase from your Team Beachbody Coach or TeamBeachbody.com.

What is Beachbody On Demand?
Beachbody On Demand is a platform that allows you to stream 21 Day Fix, 21 Day Fix EXTREME, PiYo, P90X, INSANITY, FOCUS T25, 3 Week Yoga Retreat, or any of more than 700 world-famous Beachbody workouts that have helped millions transform their lives.

Beachbody On Demand also gives you full access to all of Beachbody’s workouts, including its latest, like SHIFT SHOP, CORE DE FORCE, and YOUv2. Inside, you’ll find the program nutrition guides, workout calendars, and exclusives, like SHAUN WEEK: INSANE FOCUS and FIXATE, Autumn Calabrese’s healthy cooking show.

No matter where you are — whether you’re in your house, at the gym, or on vacation — you can access your program guides, your workouts, and more on your laptop, smartphone, or tablet. As long as you can connect to the internet, you can work out with Beachbody, no DVDs required. What are you waiting for? Sign up now!

8 Healthy Eating Tips to Banish Boring Meals

 

8 Healthy Eating Tips to Banish Boring Meals

Let’s face it: “healthy eating” has a PR problem.

If you’re new to eating healthy, that phrase may bring to mind an unappetizing image of a boring plate of salad topped with grilled chicken next to a piece of fruit. It’s what you might scoff at as “rabbit food.”

Yes, foods like fruits, veggies, protein, and whole grains are part of a balanced, healthy diet, but that doesn’t mean you’re stuck with plain oatmeal and a banana for breakfast every day.

Whole foods can act as a blank canvas for exciting flavors and textures; it’s all about targeting your senses by maximizing the deliciousness of your healthy meals, so you you’ll want to eat them again and again.

First, let’s explore these senses and how they affect your eating experience.

Healthy eating tips, meal prep, portion fix, healthy eating

How Your Senses Affect Your Eating Experience

Eating is all about the senses. Taste, smell, sight, touch, and even sound all play into our enjoyment of food.

Taste

Taste is crucial to appreciating food. You have 10,000 taste buds that are evolutionarily wired to like sweet, salty, and rich (aka, fatty) foods because they contain lots of calories and nutrients compatible with survival.

A study by Yale researchers found that mice genetically bred without the ability to taste sweetness don’t prefer sugar water any more than plain water at first.

After a few days they learned to prefer the sugar water, likely because it contained a prized reward: calories. Drinking the sugar water also prompted the release of dopamine, which plays a major role in reward-motivated behavior of the brain.

True, humans are more complex than mice, but this experiment indicates it’s possible for taste preferences to be rewired.

Smell

Smell works closely with taste to create flavor. There are five tastes (sweet, salty, sour, bitter, umami) but there are thousands of smells to help you recognize what you’re eating.

Smell may also help your brain decide if it should burn or store calories. An experiment by UC Berkeley researchers found that mice who had their smelling abilities removed could stay trim while eating a high-fat diet, despite eating the same amount as mice with normal smelling abilities.

The science is very new, but if it can translate to human beings, smell could be a target for future weight-loss regimens.

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Touch

In the case of eating, touch can be referred to as texture. Texture is worth mentioning because a lot of our comfort foods rely on creamy and crispy textures.

You “taste” fat as the creaminess in cheese, ice cream, and avocado. Crispy textures are common in cookies, fries, and chips. Both textures can be leveraged to make healthy food tasty.

In the mood for something cold and creamy? Try these recipes:

Triple Chocolate Shakeology

Green Tea Ice Cream

Chocolate, Peanut Butter, and Banana Sweet Quesadilla

If you prefer crisp/crunchy textures, these recipes will hit the spot:

Baked Corn Tortilla Chips (to go with this flavorful, healthier guacamole, of course!)

Crunchy Spicy Shredded Pork Tacos

Crispy Oven-Baked Chicken

Sight

Sight counts; we eat as much with our eyes as we do with our mouths. There’s a reason why those food videos and photos on Facebook and Instagram are so popular!

Dr. Brian Wansink of the Cornell Food and Brand Lab found that people are more likely to over-serve themselves if their plate is similar in color to the food they’re eating. Another reason to add all kinds of color to your cooking!

Sound

Sound can also play a role in your eating experience. You probably know quite a few people who would shun soggy fries and limp bacon, and who can blame them? The crispiness and crunchiness of some foods can be critical to its enjoyment.

We may have evolved to prefer crunch because it’s a sign of freshness. A lot of food companies capitalize on this by selling chips, crackers, pretzels and chocolate chip cookies. You can capitalize on crunch in your favor when you make healthy snacks like crispy baked zucchini fries.

Sound can negatively affect your food experience, too. Non-food related sounds such as a noisy restaurant can distract you and depress your overall enjoyment of the meal.

8 Healthy Eating Tips to Banish Boring Meals

We believe healthy eating is about making wholesome foods taste so good you’ll want to eat them all the time. Here are a few culinary tips and recipe suggestions to elevate your healthy eating game:

1. Go for full-flavored salads

Does it bother you to see a 500-calorie salad, but you don’t blink an eye at an 800-calorie cheeseburger? If so, it’s time to dash that double standard.

healthy, satiating salad with protein, tons of veggies, flavorful toppings, and a light dressing can provide you with essential nutrients and satisfy all your senses.

While it may sound counterintuitive to add calories just to get you to eat your veggies, it’s entirely possible to jazz them up without sabotaging your weight-loss goals. Be smart about what you’re adding: skip calorie bombs like candied nuts, watch portion sizes, and uses spices to add flavor and depth.

Add zest to your leafy greens with this Creamy Dill Dressing. Don’t want to give up ranch? Here’s a healthier version.

2. Try a new cooking technique

You know the healthy cooking drill: baked chicken, broiled fish and hard-boiled eggs ad nauseum.

Switch things up and experiment with new cooking techniques so you can make mouthwatering meals like this Hawaiian Salmon, which uses oven-poaching to keep the fish moist and flavorful.

Different cooking techniques create different smell and flavor compounds that can enhance the taste of food.

Same goes for cooking veggies: We know it’s easy to nuke broccoli in the microwave or steam it on the stove, but think out of the pot and try some of these recipes:

Slow Cooker Mushrooms and Herbs

Roasted Broccoli With Peanuts

Grilled Corn With Chili, Cheese, and Lime

3. Be BFFs with your pantry

Salt and pepper alone won’t cut it. You have to learn how to flavor with herbs and spicesif you want to whip up tasty meals. These flavor agents give ingredients their cuisine identity.

Plain Jane chicken, for example, can turn Italian with rosemary and oregano, or Asian with soy sauce and ginger. Beginner cooks may get overwhelmed by all the variety, so here are few herbs, spices, and blends to get you started:

  • Savory: chili powder, curry powder, rosemary, thyme, paprika, cayenne pepper, oregano.
  • Sweet: cinnamon, nutmeg, vanilla extract, cocoa powder.

4. Add some zest to your dish

Squeeze of lemon or lime juice over a savory dish to brighten and enhance its flavor, no extra salt needed!

Use lemon in place of vinegar in marinades and salad dressings. Invest in a zester so you can work the fragrant lemon peel into meat dishes and dessert. Mouthwatering Lemon Garlic Chicken Thighs? Yass!

5. Pretty-up your meals

Plate your food in a way that piques your appetite. Use a variety of fruits, vegetables and whole grains to add color and (nutrition!) to your meal.

Get creative with presentation and make Sweet Potato Egg Cups for a convenient breakfast, mason jar salads for Instagram-ready lunches, and Turkey Lettuce Wraps for dinner.

6. Health-ify your cravings

Play with flavor and texture to make a healthier version of your favorite comfort foods. If you crave tater tots, try baked Cheesy Broccoli Tots.

If you want donuts, try these Baked Pumpkin Donuts. We bet there are healthier variations for any of your food cravings. (Did someone say “Healthier Mac and Cheese“? Yes, please!)

7. Host a dinner party

Instead of shelling out dough at a restaurant, throw a dinner party to bond with your friends.

Eating with loved ones helps you build more positive memories related to healthy eating. Get them involved in meal prep: Host a build-your-own taco bar or a sushi-rolling party.

8. Add a touch of umami

Umami refers to savory, the fifth taste. There are tons of high-umami foods that can give your healthy dish a flavor punch. These include caramelized onions, shiitake mushrooms, cheese, ripe tomatoes, chicken broth, fish sauce, and even nutritional yeast.

The Bottom Line

Patience is key. Did you know that it can take upwards of 15 tries before most kids and adults will learn to like a new food?

If you’re someone who has (finally) gotten yourself to crave healthy food, you know it takes time for your eating habits to change. Be patient and pretty soon you’ll master the art of healthy eating.

 

source: Beachbodyondemand.com 

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M o r e   i n f o