Hit the Pillow an Hour Earlier and See Your Mental Health Improve

Let’s kick off this National Sleep Comfort Month by talking about sleep hygiene. Having good sleep hygiene means having habits that help you get a good night’s sleep, which is important, because getting those precious Zzz’s is vital to living a healthy and happy life. However, a recent study shows that one in three adults don’t get enough sleep.

Understanding the potential impact of lack of sleep is significant, because sleep affects not only your physical body but your mood and overall mental wellness. That said, hitting the hay an hour earlier than your normal bedtime can have tremendous benefits.

“In my experience, we have seen great improvements in sleep quality by getting people to sleep earlier,” says Dr. Alex Dimitriu, MD, dual boarded in psychiatry and sleep medicine, owner at SiliconPsych.com. “Specifically, melatonin (the hormone that sends a signal to your body to sleep) tends to peak in the early evening, often a few hours after sunset—and subsides afterwards. Being asleep during this time, when melatonin levels are higher, has improved both sleep duration as well as sleep quality.”

Keep reading to learn more about the connection between mental health and sleep, plus tips on how to build the habit of getting to sleep an hour earlier.

What is the connection between sleep and mental health?

It’s no secret that sleep has a huge impact on your mental health and wellness. Without sleep, our body isn’t able to function properly and can lead to a higher risk of psychological disorders, diabetes, and even thyroid problems. 

“Healthy sleep hygiene helps promote good sleep quality and quantity,” says Dr. Dimitriu. “Mental benefits of good sleep are improved mood, memory, impulse control, and ability to learn. Physical benefits include healthy skin, improved blood pressure, and metabolism.”

How to create healthy bedtime habits

There are simple things you can do to train yourself to go to sleep just an hour earlier, which involves creating good sleep patterns. Let’s dive into some habits you can start today to start snoozing earlier tonight:

Listen to your internal body clock. Our bodies’ sleep-wake cycle is controlled by an internal clock known as our circadian rhythm, which sends signals to our brains telling us when we should be awake and alert and when it’s time to get rest and go to sleep. These signals are sent to our brain based on sunlight entering our eyes during the day and it being dark outside at night. 

“Getting to sleep earlier may result in more circadian aligned sleep,” says Dr. Dimitriu. “In other words, sleeping when your body’s natural clock aligns with daylight and night, can be more restorative, deeper, and longer as well.”

Make bedtime your favorite time. Set yourself up to get enough shut eye by putting in place positive incentives to get into bed an hour earlier. This can be anything from snuggling up with your favorite blanket, reading a book, or drinking a cup of decaffeinated tea in bed.

“Having something to look forward to when you get to bed earlier, helps!” says Dr. Dimitriu. “I recommend my night owl patients to aim to be in bed at 11 o’clock, and enjoy some time in bed before sleep.”

Turn off the television and your phone in bed. Turning off your TV and phone every night at a specific time can do wonders for your sleeping habits. If you can keep your phone outside of your room, even better. If you use your phone as your alarm clock, consider getting an old-fashioned alarm clock instead. 

Try a sleep meditation with Fitbit Premium. Relax your mind before bed with a guided sleep meditation. When we slow the mind, we can rest the body, therefore allowing us to get better quality sleep. With guided meditation, you can unlock new techniques to help you get ready for a restful night’s snooze.

The post Hit the Pillow an Hour Earlier and See Your Mental Health Improve appeared first on Fitbit Blog.

source https://blog.fitbit.com/bed-hour-earlier-mental-health/

4 Ways to Feel More Comfortable in Your Own Skin

How often have you told yourself something along the lines of, “I will feel better about myself when I lose 5 more pounds,” or perhaps “when I fit into my old jeans,” or maybe it’s “when I tone my arms…”? If these “when” statements sound familiar to you, keep reading. Just as we experience and are influenced by diet culture, there is indeed a culture of negative body image. As you can presume, the two go hand in hand.

How many times have you lost weight but still felt dissatisfied with your body? More than likely, you will continue to feel this way until you make a change from within. The process starts with learning to love and appreciate your body the way it is—here and now, as it is in this very moment. This may sound like a daunting or perhaps even impossible task. But rest assured, while this isn’t an overnight fix, there are some concrete ideas you can put into place right away to help you on this journey. 

Here are 4 ways you can feel more comfortable in your own skin. 

Make a list of things your body allows you to do. You are more than just a number on the scale. Your body protects you and shows up for you daily.   It’s unique, too. What are you able to do with your body that others may not be able to? What strengths do you have (mentally and physically)? Maybe you’re able to do five push ups now, whereas a few months ago, you weren’t able to do any. 

Take out a piece of paper, or open the notes app on your phone and make a list of what your body allows you to do. Some examples include, my body allows me to walk my dog each morning, it allows me to run around with my kids, or it allows me to lay on the ground and watch the stars. I have hands that help me be creative. I have eyes to see beauty in the world. There are so many things to appreciate. 

To take this a step further, as a daily journal prompt, you can write down three things that your body allows you to do each day. This will allow you to reflect and honor all that you are capable of. “Your body is an instrument, not an ornament,” state Drs Lindsay and Lexi Kite, identical twins and co-directors of the nonprofit organization Beauty Redefined. 

Choose outfits that make you feel comfortable and confident. Perhaps the example of “when I fit into my old jeans” from above resonated with you. In reality, those jeans were from a different time in your life where your body and mind were navigating  different activities, experiences, and learnings. Just as life evolves and changes around us as we live, our bodies do the same, taking us through each season of our lives. 

Instead of avoiding doing something you really want to do or waiting until you fit into “x” item of clothing, go out and get some outfits that you feel comfortable and confident in. Do jeans not bring you joy? No problem, join the lounge pants for life crew. It’s all about wearing what works best for you. Remember, the clothes are meant to fit your body. Not the other way around. 

Exercise for your well-being. If you’re exercising for the sole purpose of burning calories or losing weight, you’re missing out. When you exercise, the goal in mind should be your health and your overall well-being. Exercise for energy, to improve your mood, improve your sleep, or even help reduce your risk of disease. 

Exercise should also bring you joy. Yes, joy. Why make yourself suffer through a spin class if that isn’t something you enjoy? Maybe you really like walking or even dancing. As you start to find movement you enjoy, you will realize how nourishing it is, which will hopefully allow you to have a better relationship with your body. 

Additionally, there is confidence that comes with moving your body in a way that feels good. Shifting the focus away from shrinking your body to instead gaining strength, endurance and stamina can be very empowering, not to mention more sustainable. When it comes to health, there is no one-size-fits-all. 

Eliminate the negativity. This might be the most difficult, but its application can also have the most impact. Your mind absorbs what it sees, especially if you are consuming that information consistently. When you click on an ad that claims you can get abs in 10 days, the algorithm of your feed is going to begin showing you more ads like this. 

The unfortunate reality is that most of these ads or posts you see on social media or even billboards are not showing you the process or the whole truth and instead are showing you what they want you to see. How would it feel to click unfollow or unsubscribe on things like this and instead click follow on accounts that don’t encourage strict dieting or unrealistic programs and instead promote body positivity? 

There is no shortage of amazing authors, speakers, and influencers who use their voices on social media and other outlets to share these body positive messages. Find and follow them and see how that may impact your thoughts. 

Negativity can present itself in other ways like who you surround yourself with, feeding into negative self talk, and comparing yourself to others. Whether it be practicing more self-love and body positivity, or coming to a place of body neutrality, there are many ways you can work towards feeling comfortable in your own skin. If you’re feeling ready to act on this, take it one step at a time. 

Which of the four tips above resonate with you most? Dive deeper into it by evaluating where you are currently and where you would ideally like to be. This could look like journaling, or perhaps confiding in a loved one who may even join you on your journey! If you continue to struggle in this area, consider working with a mental health professional who specializes in body image for additional support. 

The post 4 Ways to Feel More Comfortable in Your Own Skin appeared first on Fitbit Blog.

source https://blog.fitbit.com/comfortable-in-your-skin/

Foods That Play a Role in Reducing Blood Cholesterol

For a long time nutrition advice for heart health was centered around the idea that eating too much fat would lead to an increase in body weight and risk of heart disease. Thankfully, we now know that not all fat is created equal and eating foods that are higher in healthy fats is actually beneficial to your health and your heart. 

The recommendation to reduce fat continued for over 4 decades—with cardiologists and nutrition professionals alike counseling patients to adhere to an overall low fat diet and to specifically minimize full-fat animal proteins (egg yolks, red meat, dark-meat chicken, cream, butter). We also now know that dietary cholesterol actually does not impact blood cholesterol like we thought – it’s actually the type of fats that have the biggest effect.

It’s now clear that inflammation plays a major role in increasing the risk of heart disease. Unfortunately, when people started following the advice to eat less fat, they started to eat more  foods high in refined carbohydrates and added sugars, which leads to inflammation and an even greater risk of heart disease. Such foods are high in glycemic index (GI) and they are digested quickly which leads to big spikes in blood sugar. 

While the recommendation to limit saturated fats remains, many recent studies have also shown that when saturated fats are replaced with high GI carbohydrates, like white bread, bagels, and sugary breakfast cereals, the risk of heart disease increases by 29 percent. This shows that it’s not only what’s in our diet, but also what we substitute in our diet that plays a role in disease risk.

The aim for improving heart health is, in part, improving your overall cholesterol profile, specifically to lower the LDL or “bad” cholesterol and increase the HDL “good” cholesterol.

Foods that Increase HDL “Good” Cholesterol: 

The Mediterranean diet has never been so trendy, but it’s more than a fad—it actually works and has been especially important for good heart health! There isn’t a set of rules you particularly need to follow; rather, it emphasizes eating a variety of fruits, vegetables, whole grains, nuts, legumes, and heart-healthy extra-virgin olive oil.

If you’re looking for something new, the MediterrAsian diet is a combination of—you guessed it—Mediterranean and Asian staples. This concept that researchers have dived into includes foods like (but not limited to) red yeast rice, bergamot, artichoke, and virgin olive oil—all of which show promising effects in increasing HDL cholesterol.

Getting started can be hard… It may be easier to start simple, by eating two portions of berries (about the size of a baseball) everyday has been shown to increase HDL cholesterol. It is believed that the anthocyanins which is an antioxidant found in berries are responsible for this effect. Berries that were used in the study include strawberry, cranberry, bilberries, lingonberries, blackcurrant, and chokeberry.

Need a key take-away? Try avocado which is unlike any other fruit. The nutrients found in avocados, such as fiber, potassium, magnesium, and monounsaturated fatty acids are associated with heart health benefits, and consuming it helps to increase HDL cholesterol.

Foods that Lower LDL “Bad” Cholesterol: 

The Mediterranean diet not only improves your HDL cholesterol but it can also help lower LDL cholesterol. Particularly the healthy fats namely olive oil, nuts and seeds, and fatty fish such as mackerel, herring, sardines, albacore tuna and salmon. 

Following this, many years of strong evidence show that eating a diet rich in soluble fiber like oats, barley, beans, and psyllium, plant sterols (found in foods fortified with plant sterols), vegetable protein (soy, beans, chickpeas, and lentils), and nuts lowers LDL cholesterol. Interestingly, such foods are also low in GI and they are digested slowly which doesn’t cause big spikes in blood sugar levels. A study published in the Journal of the American Medical Association (JAMA) found that a low GI diet actually reduces both fat mass and LDL-cholesterol levels in overweight adults.

Interested in trying the Mediterranean diet? Get started with these tips:

Start small. Eating a serving of nuts a day (about the size of a golf ball), particularly walnuts and almonds.

Try simple swaps. Use olive oil instead of butter.

Get a dose of fiber a day. Any plant-based food which includes fruits, veggies, whole grains, nuts, seeds, and beans. Check out this blog post for more inspiration on how to build a fiber-filled day.

Fitbit Premium members can enroll in a Guided Program that teaches you how to Eat to Beat Cholesterol in 16 days. To find the program, simply tap Discover in the Fitbit app and navigate to the Guided Programs section. Need more inspiration? Check out this blog post on How to Care for Your Heart at Every Age, heart healthy recipes, and how to shop for heart healthy foods.

The post Foods That Play a Role in Reducing Blood Cholesterol appeared first on Fitbit Blog.

source https://blog.fitbit.com/foods-that-reduce-blood-cholesterol/

Healthy Recipe: The Perfectly Balanced Post-Workout Smoothie

This chocolate, banana, and hemp seed smoothie ticks all the nutrition boxes. It’s the perfect post-workout shake that will deliver a bevy of nutrients required for muscle recovery, tissue repair, and glycogen replacement. Glycogen is the body’s natural reserve of energy. It is stored in the liver and muscles in carbohydrate form. Topping up your levels after exercise is key. Think of it as your energy fund! So, prioritizing not only carbs, but also protein and hydration after training is the order of the day. 

It is widely acknowledged that consuming 20 to 25 grams of protein is the gold standard after a workout. You have the option of adding protein powder if desired, but the smoothie falls within this range simply by incorporating whole foods.

Eating whole foods provide us with so much more than just protein, fats, and carbs. They contain a vast matrix of nutrients like antioxidants, vitamins, and minerals. This smoothie has plenty of calcium, potassium, fiber, and some iron—you just won’t get the same nutrient profile from a manufactured product. 

Further, the carbohydrate content will help restore depleted glycogen stores and ensure the protein will not be used as an energy source but rather aid muscle protein synthesis. 

Replenishing tired and aching muscles has never been more delicious! Bon appetit.

INGREDIENTS:

1 cup low-fat milk (or plant milk of choice if preferred)

1 medium banana

2 tsp unsweetened cocoa powder

2 tsp hemp seeds

¼ cup oats

¼ cup low-fat Greek yogurt

Shaved dark chocolate to serve

INSTRUCTIONS: 

Simple! Add all the ingredients to a blender and blitz until smooth.

Serve in a tall glass and top with shaved dark chocolate.

Makes 1 serving.

NUTRITION FACTS (PER SERVING): 

Calories: 370

Protein: 21 g

Total fat: 9 g

Saturated fat: 3.5 g (18%)

Cholesterol: 20 mg

Carbs: 58 g

Fiber: 7 g

Total sugars: 29 g

Added sugars: 0 g

Sodium: 130 mg

The post Healthy Recipe: The Perfectly Balanced Post-Workout Smoothie appeared first on Fitbit Blog.

source https://blog.fitbit.com/post-workout-smoothie-recipe/

Learn How Self Care Has Evolved Since 2020

Although the root principles of self-care still ring true in the practice today, like everything else, it has evolved over time. The notion of improving one’s own well-being to live a more fulfilled life is nothing new, but the concept has come a long way since its origin. Of course, what people needed 50 or 200 years ago is different from what we need today—self-care reflects our environment, and everything from politics and scientific discoveries to economic health and more all play a role.

In 2020, life as we knew it came to a halt due to COVID-19 and through lockdown, working from home, racial injustice protests, and more, we were faced with stressors that we weren’t used to dealing with and had to discover new ways to care for ourselves in our new realities.

So, where does self-care stand today? Keep reading to learn more about the movement, the latest self-care practices, and where experts believe the practice is headed. 

What exactly is self-care?

Self-care is when a person is proactively taking steps towards keeping their mind, body, and soul in a content and stress-free place. You can do this by taking breaks from work, doing meditation, exercise, journaling, or anything that helps you personally de-stress. But why do we do this? It’s simple—if we don’t properly take care of ourselves, we can’t take care of those around us. 

“For me, self-care names the practices I do daily to help myself stay resourced, support my nervous system, immune system, and more,” says Jennifer Patterson, writer, sliding scale herbalist, and breathwork facilitator. “I’ve not always been one for a super strict routine but I do try to move my body, sweat, take my herbs, drink water, do some intentional breathwork, get a good night’s sleep, have way less screen time, and take time to slow down and be in my feelings a bit each day.”

The concept of self-care is nothing new, the idea dates back to the time of Aristotle, who believed in creating guidelines and boundaries for yourself in order to achieve your goals in life and ultimately find happiness from it. His philosophies were based on balance and generosity towards others, which is an essential part of self-care today.

“Taking care of ourselves so we are resourced enough to extend our care beyond ourselves is essential for personal and collective healing,” says Patterson. “We can only go so far focused on just ourselves—what do our friends and family need? What do our communities need? Sometimes these two avenues of care are out of balance—perhaps we have a history of taking care of others and not ourselves. Or maybe we haven’t yet found our roles in our communities. Either way, finding the balance became more necessary for many in the last year and a half.”

So, how has self-care evolved since 2020?

Although the treatments, activities, and mindsets of self-care have changed with the times, the outcome of feeling happier and healthier has always been the end goal. But let’s go back to when the now billion-dollar industry really took the world by storm when it hit mainstream in 2017. The term self-care was popping up all over the internet as a reminder and motivation tool to take care of ourselves during our busy day-to-day lives. 

At the start of this modern self-care phase the idea of caring for our ourselves was there, but with the meditation, aromatherapy, face mask, and matcha tea fads, the wellness industry seemed to only cater to people who could afford the expensive hot yoga classes and who had accessibility to the trending treatments.

Then, enter 2020. Our environments were changing daily and in the face of uncertainty, self-care was something we turned to. However, this time it took on a new definition as mindfulness, downtime, and mental health came to the forefront for everyone. It became clear that self-care didn’t have to break the bank as connecting virtually with loved ones became a way to ease stress, instructors selflessly offered meditations or workouts for free, and resources became widely available online. 

“I’ve been really heartened to see the excitement around accessing self-care and healing virtually,” says Patterson. “There’s a clear need for more support especially since so much of our day to day has shifted. So many healing arts practitioners and healing arts studios took their work online, which created a lot more access for people, especially people navigating disabilities, or rural people who maybe didn’t have as much access to a diversity of practitioners and modalities.”

What’s next for self-care?

Many of the self-care practices that we turned to while self-isolating at the beginning of the pandemic still remain great options today. Many have developed healthy self-care habits that they still have now, a year and a half later and will hopefully continue as we navigate our new realities post-2020. 

“I hope that more healing arts practitioners continue offering more financially accessible work for the long run—offerings that are sliding scale or donation-based. We don’t just need it now, we’ve always needed it,” says Patterson. “I also hope that virtual work continues as that meets more access needs for people who maybe historically felt excluded from healing and self-care.”

The year 2020 brought on many challenges and hardships, but it also woke us up to our collective responsibility to each other. Through this new wave of self-care, we’re learning to take better care of ourselves, so we can take better care of each other. 

The post Learn How Self Care Has Evolved Since 2020 appeared first on Fitbit Blog.

source https://blog.fitbit.com/self-care-evolution/

A Dynamic Warmup and Beginner Workout All in One

Does this sound familiar? You decide to start exercising, only to find “beginner” workouts too intense, too hard on your joints, or too difficult to follow. Good news! Even if you are new to exercise or returning to exercise after recovering from an injury, the following 9 exercises could be just what your body needs to get started. 

This beginner bodyweight workout is designed to target your core and improve both your balance and mobility. The following exercises will leave you feeling stronger and more confident as you move through your day to day activities. Don’t be surprised if over time you find yourself feeling more energetic, more limber, and walking with a newfound swagger!

Why are core, mobility, and balance training important?

The core includes all the muscles that make up the trunk of the body. These muscles work together to stabilize and move the entire body.

This group of muscles allow you to get up from the ground after playing with your kids, tend to your garden, swing a golf club, or put on your shoes. According to Harvard Health Publishing, these “everyday acts…rely on your core…and the necessary motions either originate in your core, or move through it.”

Basically the stronger your core, the happier both your upper and lower body will feel! 

It’s a common misconception that core exercises only target the abs. This simply isn’t true. Exercises such as squats, push ups, glute bridges, and plank hold are all considered core exercises. 

While core training is about strengthening, mobility training is about moving or, more specifically, being able to move joints through their full range of motion. Greater mobility leads to more efficient movement and a lowered risk of injury. 

Balance training may not seem as exciting as strengthening your core or becoming more mobile, but it’ll actually help lower your risk of falling and improve both your posture and coordination.

Ready to get started? If you’re not a beginner to exercise, no problem. Meet your new favorite warm up! It’s all about being dynamic. Moving. Creating energy. You can save those static stretches for after the workout. 

Ankle rolls and flex point. From a seated or standing position, rotate ankles one at a time both to the right and then the left. 

Then alternate between pointing the toes and flexing the foot. 

Start with 5 to 10 on each foot. 

Seated cat cows. Stretch arms out in front and round back. Pause for a moment, clasp your hands behind your lower back. 

Gently arch the back. Use a strap or towel here if you are unable to clasp your hands together. Repeat as needed.

I,Y,T shoulder raise. From a standing position, hinge forward from the hips, soften the knees, and pop your chest out. 

With thumbs toward the ceiling, extend your arms up by squeezing your shoulder blades together, forming the letter “I”. Return arms down. 

Next, form the letter “Y”, with your thumbs still up toward the ceiling, raise your arms up. Return arms down. 

Next, form a “T” with your thumbs pointing up towards the ceiling. Again, lift your arms by squeezing your shoulder blades together.

Repeat 15 times, 5 of each.

Standing side leg lift. Using a chair for support, stand on your right foot with your left foot slightly raised to the side. 

Keep hips facing forward and engage your glutes as you lift your left leg to the side. Pause, lower back down, and repeat. 

Perform 15, then switch legs. 

Glute bridges. From your back, bend your knees, keeping them hip width apart, feet flat on the floor, arms by your sides.

Squeeze your glutes as you drive your hips up. Pause at the top then slowly lower down. 

Repeat 15 times.

Dead bug. From your back, extend your arms straight up from the shoulders. 

Lift feet off the floor, keeping knees bent at 90 degrees and straight over the hips.

Engage your core, extend your right arm back towards the ground as you extend your left leg straight out. 

Pause here, then return to your starting position. 

Now extend the left arm back while extending the right leg straight. Continue to alternate opposite arms and legs. Repeat twelve times.

Balance hold. From a standing position, find a point to focus on. 

Stand on one leg as you lift the other leg (experiment with lifting to front, side, and back) and hold for a minimum of 5 to 10 seconds to start. 

Repeat 3 to 5 times on each leg.

Modified push ups. Using a wall or an elevated surface like a kitchen counter, extend arms in front, slightly wider than shoulder width apart. 

Bend elbows, lower chest down (making sure to keep that body in a strong plank position with elbows about 45 degrees). 

Pause and push yourself back up to the starting position. Repeat 10 to 12 times.

Bodyweight squats. Criss cross arms in front with hands on opposite shoulders, elbows up. 

Feet hip width apart. Lower into a squat, as though sitting in a chair. 

Pause and return to standing. Repeat 10 to 15 times.

As with any workout, move at your own pace. It’s all about you and your body! If 10 to 15 reps feel like too much to start with, scale back to 5 to 10 reps. Once you feel you’ve mastered these exercises, experiment with increasing the reps, holding 5 to 10 seconds longer, or adding light weights. 

The post A Dynamic Warmup and Beginner Workout All in One appeared first on Fitbit Blog.

source https://blog.fitbit.com/dynamic-warmup-beginner-workout/

Healthy Recipe: Matcha Green Tea Mochi Cake

Matcha is a high-grade green tea most commonly used in hot drinks. It is also a fantastic addition to baking, both in flavor and color. This Matcha Mochi cake is unusual because of it’s unique, chewy mochi texture and its vibrant green appearance. To top it off, this recipe is gluten and dairy free, and boasts the health benefits of green tea to boot. 

Green tea has been well researched as an antioxidant that protects the skin, as the polyphenols found in green tea promote DNA repair. When imbibed regularly, the antioxidants in green tea can help to lower the stress hormone, cortisol. 

Wow your friends by bringing this Matcha Mochi Cake to your next event, and feel good inside and out. 

INGREDIENTS: 

1/2 cup coconut oil, softened

4 eggs

2 cans of light coconut milk, 26 ounces

1 ½ teaspoons vanilla extract

3 cups rice flour, Mochiko 

1 cup cane sugar

2 teaspoons baking powder

1 tablespoon matcha powder, unsweetened

1 handful unsweetened shredded coconut 

INSTRUCTIONS: 

Preheat the oven to 350° F. Line a 9X13 pan with parchment paper so that it overhangs the pan sides.  

In a large mixing bowl combine the wet ingredients—first the coconut milk and coconut oil. Whisk until smooth. Then add the eggs and vanilla and combine. In a separate bowl, mix the dry ingredients—rice flour, sugar, baking powder, and matcha. Then add the dry mixture to the wet, and mix until you have a beautiful green, thick batter. 

Pour the batter into the prepared pan and bake for 60 to 70 minutes. Matcha is gooey in consistency, so it can be tricky to assess doneness. Stick a fork into the jiggly center and it should come out clean. And watch for the edges of the cake to turn golden brown and pull away from the sides of the pan. 

Allow to cool slightly before transferring the cake to a cooling rack. You can use the over hanging parchment paper to carefully lift the cake from the pan. Top with a liberal sprinkle of shredded coconut. Allow to cool completely then cut into small squares. 

Makes 24 small square servings. 

NUTRITION FACTS (PER SERVING): 

Calories 190

Protein 3 g

Total fat 9 g

Saturated fat 7 g 

Cholesterol 30 mg

Carbs 26 g

Fiber 1 g

Total sugars 9 g

Added sugars 8 g

Sodium 10 mg

The post Healthy Recipe: Matcha Green Tea Mochi Cake appeared first on Fitbit Blog.

source https://blog.fitbit.com/matcha-green-tea-mochi-cake/