Hi, I am Dollie Gary, from Rochelle Park. I am a housewife as well as a nutrition specialist by profession. I love to spend free time reading articles about health and fitness.
If you’re a fan of Thai flavors, this recipe is for you. High in protein, fiber, and flavor, it’s sure to become a much-loved dish! Pair with your favorite lean protein like chicken, fish, or for a meat-free meal try tofu.
INGREDIENTS:
For the peanut dressing:
⅓ cup creamy peanut butter, no sugar or salt added
3 tablespoons liquid aminos
3 tablespoons water
1 tablespoon honey
1 tablespoon red wine vinegar
1 teaspoon ground ginger
½ teaspoon sesame oil
A pinch of red pepper flakes
1 cup cooked quinoa
1 bunch lacinato kale (about 8 large leaves), thick stems removed and finely chopped
¼ medium red cabbage, thinly sliced
1 red bell pepper, seeded and chopped
½ cup carrots, shredded
1 teaspoon cilantro, finely chopped
1 green onion, sliced
¼ cup (1½ oz/45 g) unsalted peanuts, chopped
INSTRUCTIONS:
Place peanut dressing ingredients into a food processor and mix until well combined.
In a large bowl, combine the quinoa, kale, cabbage, bell pepper, carrots, and cilantro. Drizzle with the peanut dressing and toss to coat. Sprinkle with green onion and peanuts and serve.
Everyone’s seen a heart attack as portrayed on TV or in a movie. It’s often a male victim, who clutches their chest in pain and falls to the ground. It takes no more than five seconds for someone to insist an ambulance be called.
In real life, heart attacks usually play out more subtly. Estelle Darlyse Jean, MD, a board-certified cardiologist at MedStar Montgomery Medical Center, says “the symptoms often feel less dramatic than the typical images you may have” of the obvious, dramatic heart attack victim. It’s important to know this because heart attacks are ultra common—in the United States, and across the world.
What a Heart Attack Looks Like
Heart disease is one of the leading causes of death in men and women globally and refers to “any condition that affects the heart or its blood vessels,” according to Laxmi Mehta, MD, a cardiologist and section director of Preventative Cardiology & Women’s Cardiovascular Health at The Ohio State University Wexner Medical Center. “It can include heart attacks, heart failure, cardiomyopathies, arrhythmias, heart valve problems, and congenital heart disease,” she says.
More specifically, a heart attack occurs when there is “inadequate blood flow” in any artery that supplies blood to the heart; according to the CDC, there are 805,000 heart attacks every year in the United States. “This can occur when a plaque—which are fatty and calcified deposits on the arterial wall—ruptures, and then results in a blood-clot formation that obstructs blood flow in the artery,” says Mehta. “Heart attacks can also occur when there is intense prolonged spasm of the artery, or when there is a dissection, or tear, in the arterial wall.”
It’s critical for women to note, especially, that the chest-clutching heart attacks they’ve seen on screen may be far different from their personal set of symptoms. “The most common symptom is chest discomfort or pain in both men and women, but women are more likely to have atypical symptoms, such as shortness of breath, dizziness, indigestion, nausea, vomiting, upper body discomfort in the neck or jaw, and back pain without any chest discomfort,” says Jean.
Other symptoms more frequently noted among women are palpitations, extreme tiredness, cold sweats, trouble sleeping, and sudden anxiety or confusion, Jean explains. “Thankfully, more people are becoming aware that heart attack symptoms are different for men and women, but we still have more work to do in increasing awareness.”
When to Call a Doctor
First, if you have any symptoms you think might be cardiovascular in nature, then you need to get evaluated by a healthcare professional promptly. “Too often, women minimize their symptoms for fear of being wrong or ‘bothering’ their healthcare provider,” Jean says. “Many of my patients also are juggling being a caregiver, and frequently put themselves last on the neverending to-do list. Unfortunately, an important reason why women have worse outcomes than men [after heart attacks] is because of delayed presentation, which can result in greater heart muscle damage from their heart attack.”
Of course, you or someone you love may have symptoms that are imminently disconcerting, indicates Mehta. “If someone is having symptoms that occur with activity and resolve with resting a couple of minutes, call your doctor for urgent evaluation,” she says. “If someone is experiencing the heart-attack symptoms listed above, or symptoms at rest, or severely uncomfortable symptoms, then call 911. And if symptoms don’t improve with resting for a few minutes, you faint, or symptoms worsen, then call 911.” In these cases, the saying goes: It is better to play it safe.
It’s important to be mindful of heart-related symptoms, but even more important to try and prevent cardiovascular disease and heart attack from the get-go. First up? “The number one preventable risk factor is tobacco and nicotine,” says Mehta. “Quit smoking, and avoid other nicotine products.” Basic, but a big one.
Beyond that, Jean says that the vast majority of prevention revolves around good, solid lifestyle habits—“in spite of the many technological advances” in cardiological medicine. “Focus on eating a diet high in plant-based foods,” she says. “Avoid processed foods, and incorporate exercise into your routine; at least 2.5 hours per week of moderate-intensity exercise is best. Limit alcohol to one drink or less per day, on average.” In addition, she hails the “four S’s” of improving your heart health: “sleep, stress management, self-care, and social connectedness.” You could start by getting some steps in the sunshine, eh? (Think Jean is onto something.)
Nothing can knock you off your game like a sore, tight back. It can come on without warning and make doing everything from showering to sitting feel really uncomfortable. That’s where stretching can come in. “It increases circulation, which helps muscles clear lactic acid and infuses them with newly oxygenated blood,” says Dr. Karen Erickson, a chiropractor based in New York and spokesperson for the American Chiropractic Association. “That can help resolve inflammation and reduce soreness.”
That said, it’s important to note that there are definitely times you shouldn’t start stretching your back. “When you feel acute, sharp pain, stretching can actually lead to further damage,” says Jamie Costello, executive director of fitness for Pritikin Longevity Center. “In those instances, you need to see your doctor and get evaluated for injuries like a herniated disk or nerve compression.” But as long as what you’re feeling is tightness and general uncomfortableness along with some problems moving normally, try these posture-perfecting stretches:
For Your Lower Back: Both Erickson and Costello recommend a simple stretch where you lie on your back and pull your knees up toward your chest. “Grab either right behind your knees or on top of them, then gently pull them toward your chest,” says Erickson. “Just breathe and relax into the stretch.” After you do that, Erickson suggests making a figure four with your legs (you cross one ankle over the other leg’s knee) and pulling the knee gently towards your chest. Do that on both sides, holding for 30 seconds.
For Your Mid-Back: If you’ve ever done a yoga class, you likely have done the cat/cow pose, which just happens to be great for your spine. For this stretch, start on all fours and, when you inhale, arch your back and lift your head and tailbone to the sky. When you exhale, curl your back and tuck your tailbone underneath, letting your head drop. “This one is good for your entire spine, but especially mid-back,” says Costello.
For Your Upper Back and Neck: This area gets tight on a lot of people (you can thank always looking down at your phone for that, which is also known as tech neck), but you want to be careful when you stretch it. “Your neck is fragile, so I like to always stretch it in line with your torso,” says Erickson. To do this, put both hands behind your head with your elbows facing out. Do a side stretch to each side like this, then rotate your torso to the left and right, then bend slightly forward and slightly backward. “Don’t go too far, you just want to open up your neck, shoulders, and upper rib cage,” says Erickson.
We hear so much about self-care these days that it can seem like we can never have too much of it. A bubble bath here, a mani-pedi there, a HIIT class here, a bottle of wine there. But not only can this all shrink your bank account, as with so many healthy practices, if you approach self-care from a “more is better” mindset, you may miss out on the actual benefits.
“One of the most important things is to get clarity on what we’re talking about with self-care,” says Jessica Matthews, DBH, assistant professor of integrative wellness at Point Loma Nazarene University and a national board-certified health and wellness coach. “Self-care is any activity that’s done deliberately to support our physical, mental, emotional, spiritual, or social well-being.”
With that in mind, here are seven signs you may want to rethink your self-care plan.
You do what other people tell you to do
Since it’s deliberate, self-care is best when it’s practiced with mindful awareness, says Matthews, who recommends asking yourself: What serves me best right now? What do I need to really nourish me? While it’s great to draw inspiration from friends, social media, and other sources, if you only do things that others have suggested, you’re missing out on the “self” part of the practice. “Self-care is not an activity that you don’t find meaning, value, or enjoyment in it,” Matthew says. “It’s also not an activity that you are forced to do. You want to do it.”
You only do self-care by yourself
Being in solitude can be an amazing way to de-stress, refocus on ourselves, and gain insights about ourselves that we otherwise never would. Sometimes that means establishing boundaries and saying no rather than meeting up with friends for mocktails or a Michael Jackson themed party. But too much isolation can cause you to miss out on an opportunity to practice some self-care by being social, doing something fun, and reaping the health benefits—such as lower risk of death from all causes and reduced stress.
You think you always need to push during workouts
“Of course exercise provides a wealth of benefits, but it doesn’t have to look a certain way” in order to be self-care, Matthews says. “We’ve been told that a really long run or intense workout will get our endorphins flowing. But maybe what you need is a gentle or restorative yoga class, a really fun, energetic dance fitness class, or a walk on a local trail.”
Remember: Self-care should be something you find joy in.
You always reach for a bottle of wine or a pint of ice cream
There’s nothing wrong with comfort food or alcohol, as long as it’s in moderation. The problem with using these for self-care comes when you fall into a rut, Matthews says, and do so without awareness. “When you have a stressful day and you find that you turn to those foods, ask, ‘Is this a choice that will be most optimal for my own care and nourishment?’” Sometimes that answer will be yes.
So, rather than thinking in black and white terms, like “I always have the entire six-pack of beer” or “I can never have beer,” find a way to fit that IPA (or brownie, or whatever your comfort is) into your life so that it supports your health, Matthew recommends.
You compare your self-care
Thanks to social media, it’s so easy to see others wearing a face mask and sipping tea while reading a novel or getting frequent massages and think, “I should do better!” But we are all unique, therefore what works for someone else may not work for you.
“We have the ability to discern what serves us,” Matthews says. “How wonderful is it that we can tap into our own inner wisdom about the ways that are most optimal to care for ourselves!” Lean into and trust yourself, and follow that wisdom to know what your personal self-care looks like. (This could include ignoring your Instagram feed for a while or unfollowing people who make you feel inadequate.)
You think self-care is never uncomfortable
Life brings challenges, pain, and discomfort. And those times can be perfect situations to pull out some self-care. However, be mindful that you are not avoiding things. “Self-care enables us to build the resources and have the system and tools in place so that when we encounter discomfort, we can find a way to gracefully navigate those moments,” Matthews says.
Go ahead and feel that sorrow, anger, rage, whatever the messy emotion is—and be confident that you will come through the other side of it.
You don’t change it up
Just as you cannot do one workout and expect to have muscles, “self-care is an active, on-going process. We don’t do just this one thing one time,” Matthews says. And just like your workouts, it’s often good to mix things up so you stay engaged and truly pick what suits your needs in your current moment.
Seeking some more friendly competition? Try kicking Fitbit Challenges up a notch with the new Premium Challenges. Unlike the standard Challenges already available on the Fitbit app, Premium Challenges allows you to set goals and track distance and active minutes in addition to steps.
Premium Challenges will not only help to motivate you on your fitness journey, but they also allow you to support your friends and community too! Plus, it introduces a fun and unique way to spike your heart rate. So, what are you waiting for? Invite any Fitbit friends, Premium and non-Premium Fitbit users to compete in a variety of special, all-levels challenges.
How To Access
Access these Premium Challenges by tapping Challenges & Adventures under the Discover tab in your Fitbit app.
Premium Games And Challenges
All For One. Collaborate instead of competing with friends and family (up to 31 participants) to reach a common activity goal! Choose whether to focus on steps, distance, or active minutes with the duration of one hour or up to 30 days.
Custom Challenge. Put a personal spin on the competition by creating your own step, distance, or active minute challenge. Then compete with friends to see who can do the most activity before time runs out. Get moving!
Looking for a meal that’s both healthy and delicious? This jerk shrimp recipe is packed with flavor and has just the right blend of hot and fiery, savory, and sweet—a quick protein to meal prep and pair with yummy coconut rice. Serve with a side of sliced red, yellow, and green bell peppers and you’ve got yourself a balanced dish. This jerk seasoning also goes great with chicken, pork, or vegetables!
INGREDIENTS:
For the coconut rice:
1½ cups (10½ oz/330 g) short-grain brown rice
2 cups (16 fl oz/500 ml) cold water
1 can (13½ fl oz/400 ml) lite coconut milk
Salt
For the marinade:
4 garlic cloves, peeled
½ teaspoon freshly sliced ginger
½ red onion, roughly chopped
3 green onions, roughly chopped
½ habanero pepper, stemmed (add more for extra spice)
¼ cup liquid aminos
¼ cup apple cider vinegar
2 tablespoons extra-virgin olive oil
1 orange, juiced
1 lime, juiced
1 tablespoon brown sugar
½ teaspoon ground Allspice
½ teaspoon ground thyme
½ teaspoon ground cinnamon
2 tablespoons extra-virgin olive oil
1 pound (500 g) jumbo shrimp (about 16 to 20)
INSTRUCTIONS:
To make the coconut sticky rice, in a small saucepan over high heat, bring the rice, water, and coconut milk to a boil. Cover, reduce heat to low, and simmer until the rice is cooked through and sticky, about 45 minutes. Add salt to taste.
Add marinade ingredients to a food processor and blend until smooth. Divide marinade into two portions.
Peel and devein shrimp, then remove the tail or leave it on, your preference! Marinate the shrimp in half the jerk seasoning for 30 minutes; set aside the remainder.
Add 2 tablespoons of olive oil to a skillet and heat to medium-high. Pat the shrimp dry, then add them in one layer in the hot skillet. Cook for 3-5 minutes on each side or until shrimp is cooked through. Toss cooked shrimp with remaining jerk seasoning and serve over coconut rice.
Did you know that getting the right amount of shut-eye can help you curb food cravings, fight aging and depression, ward off sickness, reduce your risk of heart disease, and even lower your risk of cancer and type 2 diabetes? Just like exercise and good food, sleep is critical to your health.
With National Sleep Awareness Week occurring on March 8-14, it’s the perfect time to work on getting more restful sleep. Use Fitbit’s tools to understand your sleep quality, form better habits, and get personalized guidance to help you sleep better, have more energy, and improve your overall health and wellbeing.
Unlocking the mystery of sleep starts with tracking it. Set sleep goals, as well as creating a sleep schedule complete with bedtimes and wake-up target times, then wear your Fitbit device to record how long you sleep. View graphs of your sleep in the app to analyze your unique trends and discover potential changes you can make to help you get more Zzz’s.
Make the most of Fitbit’s Sleep Score feature:
There’s more to a good night’s sleep than just getting in 8 hours. Sleep Score combines multiple factors, looking at your sleeping heart rate data, time asleep, and restlessness throughout the night, every night that you wear your Fitbit device to bed. This gives you a quick, easy way to see how well you’re sleeping, watch your trends over time and keep yourself accountable to your goals.
Every morning in the Fitbit app, you get a Sleep Score based on the previous night’s rest.
Sleep Score is Fitbit’s most advanced sleep analysis and gives you an easy way to see how well you slept, based on three categories: sleep duration, sleep depth, and sleep restoration.
Sleep Duration: Tracks how much time you’re actually asleep between your bedtime and wake-up time, not just the amount of time you spend in bed (it’s normal to wake briefly throughout the night).
Sleep Depth: Measures how much time you spend in deep and REM sleep, a key contributor to quality rest.
Sleep Restoration: Analyzes your resting heart rate and movement during sleep to measure how refreshed you should feel in the morning.
If you have a Fitbit device with a heart rate monitor, then you’ll get your top-line Sleep Score.
And for those who want a more in-depth analysis, Fitbit Premium gives you a detailed breakdown of how your Sleep Score was calculated and the areas where your sleep needs to improve, so you can start making changes. Join Premiumnow.
Whether or not your Fitbit device tracks your heart rate, you can use many of Fitbit’s sleep tools.
View your sleep graphs in the app to see how you’ve slept over the last day, week, month, or year.
Compare your sleep trends to your activity, what you eat, and more to find potential patterns, then see if making small changes will help you get more Zzz’s.
Set your watch to sleep mode so that your rest isn’t disturbed by your watch’s display or notifications. (For smartwatches only.)
Sleep Schedule. Research shows that going to bed and waking up around the same time every day improves the length and quality of your sleep. Using Fitbit’s sleep schedule is an easy way to improve your rest and feel refreshed.
You can set bedtime and wake-up targets, then get reminders in order to stick to them. Many people use alarms to wake up at a consistent time, but fail to go to bed at a consistent time. With bedtime reminders, you can get a friendly notification on your phone—and tracker or watch—that nudge you when it’s time to turn in for the night. See how well you’re following your sleep schedule in the Fitbit app, then aim to stay within 40 minutes of your target times.
Smart Wake. Not a morning person? Make your morning routine that much more seamless with Smart Wake. You can set your Fitbit alarm to wake you with a quiet vibration during a lighter sleep stage to help you feel more refreshed. Here’s how:
Set a silent alarm using the Fitbit app (or set one up directly on your smartwatch) and check the “Smart Wake” box.
Your Fitbit tracker or watch will wake you in a lighter sleep stage, up to 30 minutes prior to your desired wake-up time.
Using 24/7 heart rate and sensitive motion detectors, your Fitbit tracker or watch estimates which stage of sleep you’re in.
Smart Wake may help you wake up more refreshed, but it shouldn’t replace a good night’s sleep (experts recommend adults sleep 7-9 hours a night).
Smart Wake is available on all Fitbit devices with heart rate tracking.
Unlock more advanced sleep features with Fitbit Premium:
Fitbit pioneered wearable sleep tracking over ten years ago and continues to invest in innovative sleep features to help users rest easier with intelligent, free, and paid tools that help you on the journey to unlocking optimal rest. Keep reading to find out more, below.
Sleep Score breakdown. With Premium, you can get a deeper analysis of your free daily Sleep Score—with a breakdown showing how it was calculated based on your time asleep, and deep and versus REM sleep stages, and how restorative your sleep was.
Why does this matter? Your Sleep Score breakdown helps you understand which aspects of your sleep need to improve: Should you focus more on sleep length or sleep quality? Experiment with small changes to try to improve your rest. Or, maybe you’re not getting enough deep sleep? Power down your devices an hour before bed to reduce blue light exposure. Waking for long periods in the night? You can try unwinding with a book or relaxing music before you hit the sheets.
Guided Sleep Programs: Through Premium’s step-by-step sleep programs, you’ll discover changes you can make to work toward a better night’s rest. Plus, get helpful tools like a personal bedtime routine checklist, soothing audio tracks for unwinding, and more. Each program lasts a few weeks and you can repeat them anytime your sleep habits need a tune up.
Personalized Sleep Insights: There are so many different factors that go into a good night’s sleep. Fitbit Premium analyzes all your sleep stats for you and turns them into useful, custom-built guidance, served up front and center in the Fitbit app. Discover how your sleep is connected to a wide range of factors—like your activity, sleep schedule, bedtime routine, resting heart rate, and more—and learn specific things you can do to get better rest and have more energy.
And guess what? That’s just the beginning of what you can uncover when you know your sleep better.
When most people think of spending time in the great outdoors, they imagine sunny days with beautiful, warm weather. But there’s no need to hibernate until spring! Winter is a great time to surround yourself with nature. Sure, it’s a little chillier outside, but it’s also the perfect time to hit the slopes, head into the woods, and fly down the tallest hill you can find. Need a little icy inspiration? Here are six activities perfect to squeeze in before springtime comes around.
Skiing and snowboarding. These two super popular winter sports can be intimidating if you’ve never tried them before, but that’s what lessons are for! Every ski resort has amazing instructors and beginner-friendly runs to make sure you don’t get too far out of your comfort zone. Not much of an adrenaline junkie? Cross country skiing is an amazing workout and there are no steep mountains to worry about.
Sledding and snow tubing. Tap into your inner child, because it doesn’t get more fun than zooming down a hill on a sled. And the walk back up to the top is sure to get your heart going. Want to up your speed a little? Swap out the sled for an innertube (or find a tubing place near you). The inflatable doughnuts fly over the snow, sending you soaring over bumps on your way down.
Hiking. Most people think of trekking through the woods as a warm-weather activity, but it’s also wonderful to do when the air is brisk. Popular paths tend to be a lot less traveled, so you’re able to really enjoy the solitude and sounds of the forest.
Snowshoeing. If you’ve never gone on a walk in the snow with shoes that look like tennis rackets strapped to your feet, you’re missing out. The snowshoes help you stay on top of the snow, so it’s easier to get around and explore off-road areas that are otherwise hard to get to.
Ice skating. You can find indoor rinks everywhere, but people lucky enough to live in one of the northern states can often track down an outdoor rink (or frozen-over pond). Strap on your skates and practice your jumps and spins (or, you know, just not falling down).
Enjoy a snow day. You don’t need to be a kid to make a huge snowman, build a snow fort, or start a snowball fight with your neighbors. As long as you’re out in the sun with a smile on your face, you’re doing it right. The best part is that when you’re frozen all the way through, you can head indoors for a delicious warm beverage.
At Fitbit, your heart is a top priority for us. We strive to help you reach your heart health goals every day and especially during the month of February, American Heart Month. There are numerous steps you can take to lower your risk of developing heart disease, such as being physically active, eating healthy, and managing stress and sleep.
Sometimes this can be easier said than done, but luckily your Fitbit smartwatch can help. You can check in on your resting heart rate, active minutes, and cardio fitness score on your device at any time by swiping up and scrolling through the Today feature. Your device even gives you a light buzz when it’s time to get moving, so that’s one less thing on your to-do list. Other heart-friendly features include:
24/7 heart rate tracking. Whenever you’re wearing your compatible Fitbit tracker or smartwatch, your pulse is automatically tracked 24 hours a day, seven days a week using PurePulse Technology.
Resting heart rate. While wearing a heart rate monitor during exercise is useful, it can also be helpful to track your resting heart rate (your pulse at rest) as well. Having a low resting heart rate typically means that you’re fit and that your heart is humming along efficiently.
Heart rate zones. As you exercise your pulse speeds up and moves through different heart rate zones including a fat-burning zone, then into a more intense cardio zone, then it ultimately reaches into a peak zone, which is when you’re working your hardest. Fitbit devices with PurePulse allow you to know which zone your heart rate is in throughout your workout so you can know if you’re exercising at the proper intensity to reach your specific goals. You’re not only able to see your real-time heart rate on your wrist but after your exercise as well. You can check out your entire heart rate-based summary from your workout in the Fitbit app.
Cardio fitness level. Fitbit devices make it easy to know whether your fitness level is where it’s supposed to be. With continuous heart rate and connected GPS or GPS capability, your Fitbit estimates your VO2 Max, a measure of fitness based on how well your body uses oxygen during strenuous exercise. In the app, this is referred to as your Cardio Fitness Score.
Are you ready to show your heart some love? Check out Fitbit’s most popular products that include these features such as Versa 2, Ionic or Inspire HR. If you’re already keeping track of your heart health journey, you’re bound to love the new HR features launching soon.
February is American Heart Month, and here at Fitbit, we know how important it is to raise awareness in order to help prevent heart disease—and to help you strengthen your cardiovascular system as a whole. The sobering truth is that heart disease is one of the leading causes of death in the United States. But there’s good news, too: There are plenty of ways to lower your risk of getting the highly preventable disease.
The National Heart, Lung, and Blood Institute (NIH) tells us a healthy diet low in sodium, added sugars, and saturated fat is one of the keys to preventing heart disease. Noshing on a diet full of veggies, fruits, whole grains, beans, fish, and nuts, limiting foods that are high in saturated fat and sodium, and limiting sugar and other sweeteners are vital ways to keep your heart happy.
And it’s easier than ever to incorporate the right foods into your diet without sacrificing your taste buds! Honor your heart health all month long and beyond with these fun and highly snackable recipe ideas.
Blueberry-Banana Cheerios Cereal Smoothies
INGREDIENTS:
1 cup low-fat milk
1 cup Cheerios cereal
1 ripe banana, cut into chunks
1 cup fresh blueberries
1 cup ice
Garnishes, if desired
Banana slices
Additional cereal
INSTRUCTIONS:
In a blender, place smoothie ingredients. Cover; blend on high speed for about 30 seconds or until smooth.
Pour into 2 glasses. Garnish as desired. Serve immediately.
Makes 2 servings.
NUTRITION FACTS (PER SERVING):
Calories 200
Protein 7 g
Total fat 2.5 g
Saturated fat 1 g
Cholesterol 5 mg
Carbs 41 g
Fiber 3 g
Total sugars 21 g
Added sugars 1 g
Sodium 125 mg
Chia Pudding with Cheerios and Fresh Berries
INGREDIENTS:
1 cup almond and coconut milk, unsweetened
1 cup plain Greek yogurt
2 tablespoons agave syrup or honey
½ teaspoon coconut extract
¼ cup chia seeds
1 cup Cheerios cereal
1 cup fresh berries of your choice, washed and cut into pieces
¼ cup almonds, sliced or in pieces
INSTRUCTIONS:
In a medium-size container mix milk, yogurt, agave, coconut extract, and chia seeds. Mix well to combine.
Refrigerate for 30 minutes, remove from the fridge, mix again and refrigerate overnight. To serve, divide the pudding into equal parts and serve in small cups or glasses.
Add Cheerios over pudding and top with fresh berries. Serve immediately.
Makes 4 servings.
NUTRITION FACTS (PER SERVING):
Calories 230
Protein 11 g
Total fat 10 g
Saturated fat 2 g
Cholesterol 5 mg
Carbs 25 g
Fiber 5 g
Total sugars 12 g
Added sugars 7 g
Sodium 100 mg
Green Goddess Salad with Chickpeas, Avocado & Sprouts
1 cup (8 oz/250 g) plain non- or low-fat Greek yogurt
½ cup (½ oz/15 g) fresh basil leaves
½ cup (½ oz/15 g) fresh parsley leaves
2 tablespoons fresh tarragon leaves
¼ cup (2 fl oz/60 ml) fresh lemon juice
¼ cup (2 fl oz/60 ml) extra-virgin olive oil
4 green onions, roughly chopped
1 clove garlic, peeled
Salt and freshly ground pepper
1 bunch dinosaur or lacinato kale leaves, ribs removed, sliced into 1/8-inch (3-mm) strips
1 cup (6 oz/185 g) cooked chickpeas, rinsed and drained if canned
1 cup (6 oz/185 g) halved cherry tomatoes
1 cup (5 oz/155 g) diced English cucumber (see note)
1 avocado, pitted, peeled, and sliced
1 cup (1 oz/30 g) sprouts, such as alfalfa or other veggie sprouts
2 tablespoons sunflower seeds
INSTRUCTIONS:
To make the dressing, in a blender or food processor, add the yogurt, basil, parsley, tarragon, lemon juice, olive oil, green onions, and garlic. Blend until smooth. Season with salt and pepper to taste. Set aside.
Divide the kale between bowls. Mound the chickpeas, tomatoes, and cucumber on top. Arrange the avocado slices and sprinkle with the sunflower seeds. Drizzle with some of the dressing and serve.
Makes 4 servings and 2 cups (16 fl oz/500 ml) dressing.
NUTRITION FACTS (PER SERVING):
Calories 270
Protein 12 g
Total fat 16 g
Saturated fat 2 g
Carbs 25 g
Fiber 8 g
Sugar 6 g
Sodium 156 mg
Crispy Salmon with Fingerling Potatoes & Asparagus
1 lb (500 g) fingerling potatoes, halved or quartered
1 bunch asparagus
1 lb (500 g) wild salmon fillet
Lemon wedges for serving
INSTRUCTIONS:
To make the avocado aioli, in a blender, combine the yogurt, avocado, lemon juice, olive oil, and garlic, and blend until smooth. Transfer to a small bowl and stir in the capers and shallot. Season to taste with salt and pepper. Cover and refrigerate until ready to serve.
In a large cast-iron skillet over medium-high heat, warm 2 tablespoons of the olive oil. Add the potatoes, cut-side down, and sear until dark golden brown, about 8 minutes. Stir the potatoes and continue to cook until tender when pierced with a fork, about 3 minutes longer. Season with salt and pepper. Transfer to a platter and keep warm.
Pat the salmon dry with paper towels. Season on both sides with salt and pepper. Return the pan to the heat, and warm the remaining 1 tablespoon olive oil. When the oil shimmers, add the salmon, skin-side down, and cook until the skin is crispy and the flesh is cooked halfway through, 5 minutes. Turn the salmon and cook until done to your liking, 3 minutes longer for medium, depending on the thickness of the fillet. Add the salmon to the platter with the potatoes and asparagus.
Transfer the salmon, potatoes, and asparagus to plates. Dollop with the avocado aioli, grind with pepper, and serve warm, with the lemon wedges for squeezing.
Makes 4 servings.
NUTRITION FACTS (PER SERVING):
Calories 430
Protein 29 g
Total fat 24 g
Saturated fat 4 g
Carbs 26 g
Fiber 5 g
Total sugars 3 g
Added sugars 0 g
Sodium 120 mg
In celebration of heart health, look for participating boxes of Cheerios for a chance to win a Fitbit Inspire HR. (No purchase necessary. Ends 5/1/20. Seewww.cheerios.com/fitbitfor details.)
And, if you want to take major steps toward bettering your heart health, learn more about heart rate tracking with Fitbit here. Sign up for Fitbit Premium and discover guided nutrition programs that can help you improve your heart health.
The criteria for a homecooked Valentine’s Day dinner can be somewhat intense, particularly if you’re new to dating someone. It can’t be too saucy, so you and your date don’t run the risk of nervously spilling it. It can’t be too oniony or garlicky, for obvious reasons. And show your date you care about the planet by serving a meat-free meal that will satisfy everyone.
This recipe is like a vegan bolognese, though it’s a little less saucy as spaghetti squash can be somewhat watery, which means it needs a thick sauce that won’t pool at the bottom of the plate. Both the spaghetti squash and sauce can be made in advance and reheated quickly over the stovetop, or you can prepare the entire recipe in under an hour in front of your date. Cue a romantic taste-test moment, where they can tell you “what the sauce needs.”
The wonderful thing about this dish is that it is easily adaptable. If you and your date would prefer actual meat, sub it out. If you’re all about regular spaghetti, use it instead of the squash. If you aren’t parmesan adverse, sprinkle it on. You could even shake on some nutritional yeast to keep things free of animal products. If you’re both into spicy, red pepper flakes work well here (add them in when sauteing the garlic to let the flavor bloom). Additionally, basil can be the garnish instead of parsley. Make it your own and steal a heart this Valentine’s Day.
½ pound (8 oz/250 g) plant-based ground meat, like Beyond Beef Crumbles
3 tablespoons double concentrated tomato paste
½ cup water or vegetable broth, or more to taste
1 teaspoon red wine or red wine vinegar
Parsley, chopped, to garnish
INSTRUCTIONS:
Cut thoroughly cooked spaghetti squash in half, using tongs to secure it if it’s still hot. Use a spoon to scrape out the seeds and pulp. Use a fork to scrape out the flesh to transform it into spaghetti-like strands. Discard the skin.
Dress spaghetti squash with one tablespoon of olive oil and salt to taste. Keep warm.
In a large saute pan, heat one tablespoon of olive oil over medium-high heat. Cook onions until caramelized, about 15 minutes. Add garlic and cook until fragrant, about two minutes. Move onions and garlic to the edges of the pan to create a well in the center.
Add plant-based ground “meat” and sear on one side, about 4 minutes. Flip and sear on the other side, about 4 minutes. Chop up using a wooden spoon or spatula and continue to saute until cooked through. Combine onion and meat mixture, then once again move to edges of the pan to create a well.
Add tomato paste in the center of the pan, and toast on one side, about one or two minutes. Stir it around and let it cook another one to two minutes. (Toasting the tomato paste will up the savoriness. Plus your date will be impressed with your culinary skills.)
Stir in water, then add red wine or red wine vinegar. Allow sauce to loosen slightly and bubble. Salt to taste.
Divide spaghetti squash between two plates. Top with sauce. Garnish with parsley. Serve immediately.
Just 10 years ago, no one was looking down at their phone or tablet as much as they do now in the Age of Smartphones. These devices house all our addictions—from Instagram to texting, Netflix to email—and most of us can’t get enough. However, your neck may have had enough.
“Tech neck” is a thoroughly modern problem, and it’s a phrase you might be hearing more and more. According to Stephen Liu, MD, Clinical Assistant Professor UCLA School of Medicine Dept of Orthopedic Surgery and Founder of IFGfit, a line of activewear meant to improve posture by aligning your spine, the term “tech neck” refers to “stress on the neck caused by individuals having their head held forward and tilted downward for a prolonged and excessive period of time” as they use electronics.
Whereas the average head weighs about 10 pounds upright, research has shown just a 15-degree head tilt can cause the equivalent of 27 pounds of force on the back of the neck. By 60 degrees, your neck feels like it’s holding up 60 pounds of weight. Day after day of this behavior “negatively impacts our spinal cords,” says Liu.
Symptoms of tech neck include poor posture, shoulder pain, tightness and loss of motion, neck pain and stiffness, frequent headaches and neck and back muscle spasms, says Liu. Doctors usually treat older patients’ neck pain and related issues, but younger patients are starting to visit their physicians complaining of neck and spine problems. “Teenagers are beginning to develop hunchbacks and scoliosis at a young age due to their constant device use causing them to bend over for hours at a time,” says Liu.
Whether young or old, someone with tech neck may have longterm ramifications. “This poor head and shoulder posture lead to excessive muscle tension, stress, and fatigue,” says Liu. “As extra weight is being placed on the neck and spine, initially an individual may only feel neck and back pain, though over time muscle and joints are worn down leading to chronic neck pain, headaches, nerve irritation, loss of hand strength, hunched back, and curved spine, he explains.
It’s critical to think about how you look at screens, and if you can make changes to avoid tech neck. Here are Liu’s top tips.
Work on your posture. It’s hard to keep posture so top of mind, but try it. Sit with your shoulders back, align your neck with your spine, and keep devices as close to eye level as you possibly can.
Strengthen your neck and shoulder muscles. When you hit the gym, some might not think about neck and shoulders much—but you should. Having strong neck and shoulder muscles can help you overcome poor posture and the pain of tech neck. Some exercises to try include one-arm rows, dumbbell shrugs, and the reverse fly. Liu says rowing, squats, yoga, and swimming will also help strengthen these muscles through movement.
Do quick exercises throughout your day. Don’t sit at your desk or in a car for hours, looking at a device. Liu recommends getting up for a stretch hourly, at least (although do it more, if you feel tense!) “Consistently engaging your neck muscles through nodding, rotating your head and moving your head side to side and deep breathing” are good ways to avoid the strain of tech neck, says Liu.
Although many are developing spine issues related to device usage, the good news is that it’s easy to counter tech neck with regular exercise and mindful movement each hour. Start today.
It’s natural to think that eating a piece of chocolate is pure indulgence, but there are some health benefits lurking in that treat. And for that, you can thank cacao, which is the bean that ultimately gets transformed into a chocolate bar.
Cacao happens to be full of antioxidants called flavonoids, which do all sorts of good things to your body. Research shows that people who eat more chocolate tend to have a lower risk of heart issues like heart attack and stroke. It’s also associated with having a lower risk for type 2 diabetes. And then there’s one of the best benefits of eating chocolate: It can help boost your mood (although it isn’t clear if this is because people enjoy eating it or an actual physiological reaction).
That doesn’t mean you should start eating all the chocolate you can—the chocolate in the dessert aisle can be highly processed and packed with sugar. Instead, why not experiment with adding pure cacao to your diet?
It often comes in powder form, but you can also find it in nibs, which are little crunchy bits. The important thing is adjusting your expectations about how sweet the cacao will taste. “Cacao doesn’t have sugar added to it, so it can have a more bitter flavor,” says Catherine Kruppa, RD, a nutritionist in Houston, Texas. “But it can be an easy way to make something taste chocolatey and decadent and give you a lot of health benefits without the sugar.”
Here are a few of the ways you can crank up the cacao in your diet:
Add it to your smoothies. The next time you’re blending up breakfast or a snack, add some cacao powder to dial up the chocolate flavor. This works particularly well with smoothies that contain bananas, which get creamy when pureed.
Sprinkle some over your yogurt. Cacao nibs are crunchy, which goes great with a yogurt parfait. Add it to some berries and shredded coconut for the perfect topping.
Go DIY with your hot cocoa. Mix cacao powder with a little vanilla extract and sugar for a cozy hot drink. You control how much sugar you put into it, meaning you can use way less than the premixed packets.
Mix it into your trail mix or granola. Substitute cacao nibs for chocolate chips and you get a great chocolatey hit with every bite.
When you’re laid off from work, your partner breaks up with you, you’re diagnosed with cancer or you’re faced with similarly stressful and upsetting circumstances, how do you react? If you’re able to adapt to the changes, recover as best you can, and live life joyfully and purposefully, instead of becoming bitter or hopeless, you’ve got resilient qualities.
Resilience is a coping mechanism that can help you navigate through negative life experiences and emerge feeling hopeful or empowered. If you don’t think you are particularly resilient, here are some things you can do to try and strengthen that skill.
“We all have some amount of resilience, and we all have the capacity to increase it,” says Sara Dolan, PhD, a resilience researcher and associate professor of psychology and neuroscience at Baylor University in Waco, Texas. “It consists of our abilities to set realistic goals and plans to achieve those goals, then to competently carry out those plans. It is also about how positively we view ourselves, how effectively we can manage our own emotions and reactions and how well we interact with and communicate with others.”
Some aspects of resilience come from within, but it’s also influenced by external factors.
“You need a bunch of personal resources and sources of support outside of you, and those have to be in place before stress occurs,” says Michael Ungar, PhD, founder and director of the Resilience Research Centre at Dalhousie University in Halifax, Nova Scotia, and author of Change Your World: The Science of Resilience and the True Path to Success. “It’s a process of us interacting with the world around us in ways that allow us to be our best and boldest self.”
Resilience is good for you: Research shows that people with resilient qualities are at a lower risk of depression. Other research found that resilience helps people perceive pain less intensely. Still more research shows that people with health challenges function better, emotionally and physically, when they’re more resilient.
Try these ideas to become more resilient:
Be kinder to yourself
Self-attitude alone won’t make you resilient, but being understanding of yourself may inspire you to make positive progress, rather than feeling stuck. “Believing in ourselves overall and having self-confidence in our abilities to cope with stress is critical for resilience,” Dolan says. “If we have hope and confidence we can manage something, that increases the likelihood we will effectively get through it.”
Seek social support
You can’t build resilience in a vacuum: Resilient people seek support from friends or relatives, rather than isolating themselves and ruminating about their worries. Create a supportive network, and reach out when you need encouragement. “If you surround yourself with a world that is more like the one you think you need to be your best self, you’re probably more likely to experience that best self,” Ungar says.
Look ahead
Resilient people are more likely to focus on ways to make the most of the present and future, rather than dwelling on upsetting events in the past. “Highly resilient people move toward positive solutions to their problems,” Dolan says. “Events that happened in the past are unchangeable. Our reactions to those events, however, are under our control. The more we can move beyond negative feelings about the past, the better equipped we will be to enjoy the present and prepare to cope with future stressors.”
Manage your health
When you’re coping with trying circumstances, don’t neglect your physical needs. Eating healthily, sleeping enough, and getting regular physical activity should prepare you to react to your situation optimally. Some research found that exercising consistently may make you more resilient and stress-resistant.
“Engaging in behaviors that increase physical health also bolster resilience,” Dolan says. “Getting good sleep, eating healthfully, taking care of medical issues as they arise, and getting appropriate amounts of exercise all provide a person with the physical wellbeing necessary to face stressors.”
Find things within your control
Since you may not always be able to control your circumstances—say, if you were fired or need chemotherapy—you may feel powerless. Bringing some control back to your life may help you realize that you can still positively influence your situation.
“It doesn’t have to be big—it can be as simple as, ‘I am going to go through the drive-thru at Starbucks and get an extra-foamy soy latte with a sprinkle of cinnamon on top,’” Ungar says. “These sources of where we have a sense of control—a decision that we can make elsewhere—can actually tip the balance, and can compensate for when we feel completely out of control in another part of our lives.”
There are many ways to go about incorporating it into your lifestyle. Yes, you can do so by sitting in meditation—the typical mental image many of us conjure when considering ways to be more “mindful.” But why cap it off at just that? Mindful eating, walking meditations, and active listening are all intentionally mindful activities—and they come with a slew of benefits.
If you’ve ever found yourself thoughtlessly checking off tasks on your to-do list at work, or looking back on the events of a day as if they’ve passed by in a blur, you’re certainly not alone. The first step to bringing more awareness into your day is—you guessed it—drawing attention to it. That means treating even the smallest tasks as mindful ones can make a huge difference. In fact, did you know that a single introductory “mindfulness session” (i.e. meditation) can help reduce anxiety levels? Seems like some pretty good incentive to get your Zen on, if you ask us.
And that’s where Fitbit’s Mindfulness Tools on Premium come in. Keep reading to discover how you can tune in and get centered.
Tap into our mindfulness tools with Fitbit Premium
Relax and unwind by following along with audio tracks for mindfulness and sleep, including a library of sleep sounds and guided sessions that focus on body scans, meditations, mindful moments, and more.
Aside from the on-wrist Relax feature you know and love, you can access other Mindfulness tools in the Fitbit app’s Premium section, regardless of device type.* Simply click “Mindfulness” under the Discover tab.
Here, you can access guided tracks as brief as one minute and up to 45 minutes long, with exciting content from popular brands such as 10% Happier and Whil available now:
10% Happier. Learn to meditate from the world’s top mindfulness experts with 10% Happier, which operates like a daily meditation coach. Get real, get wise, and get inspired to learn the practice of meditation, through world-class teachers and a refreshingly honest approach.
Whil. Whil is one of the leading digital training platforms for mindfulness, resilience, sleep and wellbeing—not to mention developing greater emotional intelligence skills and more. A sample of their award-winning content is now available on Fitbit.
A few samples include:
Mindful Bites Exercise. Yes, mindful eating is possible—and we’re here to guide you through it. Explore how to slow down and savor your snacks as a healthy habit with the Mindful Bites exercise.
Whole Body Breathing. If you’ve taken a yoga class before, you might have undergone “breathwork.” With the Whole Body Breathing exercise, you can experience how the whole body expands and releases with breath. Feeling more relaxed yet?
Relax from Head to Toe. Speaking of relaxed, those who love a good Savasana won’t be able to resist the Relax from Head to Toe exercise. Guided by a female voice, this body scan meditation moves through your entire body, beginning at the top of your head and ending with the soles of your feet.
Guided Meditation to Start Your Day. Set the tone for your day by taking a few moments for yourself. Magical morning routine, anyone?
Mindfulness Tools are available now in the Fitbit app’s Premium section, under the Discover tab.Try Fitbit Premiumto check them out.
*Premium content and features subject to change. Not available in all countries. English only.
“Taste the rainbow” isn’t just the slogan for Skittles candies, but representative of a very healthy way to eat if you’re talking about whole foods. When you’re thinking about February, it’s natural to think about the color red—and all the yummy red hues that can make appearances on your plate this month (and beyond). Of course, we’re not talking frosted heart cookies.
From cherries to cabernet, there are so many different red options that can actually help your heart, control weight, and support overall health in other ways. We talked to Keri Gans, RD, a dietitian and author of The Small Change Diet, about her favorite red foods in honor of Valentine’s Day. Eat up.
Beets
“You can’t talk red without beets,” says Gans, who says some of beets’ standout qualities are digestive-aiding fiber and potassium, which helps regulate our blood pressure. “Beets are a great source of fiber, folate, vitamin C, and antioxidants, including betalains.” Gans says betalains help to lower blood pressure and prevent certain cancers. This low-calorie food is also easy to cook up in a hurry. “Beets are great roasted, tossed in a salad with goat cheese,” says Gans.
Kidney Beans
In general, Gans is a huge fan of any kind of beans. Sometimes forgotten in favor of black beans and white beans, red kidney beans deserve a second look in your diet. “They are rich in folate, which is important to prevent neural defects in pregnancy,” says Gans. “They are a great source of plant protein, and they are rich in potassium.” Beans are also one of the best sources of antioxidants, which protect against inflammation and disease. “You can easily buy them canned, or toss them in a salad or pasta dish,” says Gans.
Tomatoes
Whether cherry, Roma, or Campari, it’s hard not to think of all the varieties of tomatoes when you ponder red foods. Chief among tomatoes’ benefits is lycopene, which Gans says is known to “decrease the risk of [getting certain] cancers, especially prostate.”
Potassium is also high in tomatoes, which, appropriate for Valentine’s Day, may help ward off heart disease and stabilize blood pressure. “Tomatoes also have vitamin C and folate,” Gans says. She says you should feel free to buy canned tomatoes for the same benefits as fresh. “They are canned at their peak,” she explains, which means cooking with tomatoes is a cinch (even in winter).
Red Chili Peppers
Red, spicy chili peppers are actually healthy, in large part, because they pack some serious heat. The plant compound found in these peppers, capsaicin, are responsible for their spice and a lot of their benefits. Capsaicin has been shown to reduce the risk of prostate cancer and increase metabolism, as well as slash the risk of death from heart-related causes and stroke, according to a recent study. A perfect addition to sauces, guacamole or an omelet, there are lots of ways to load up (and heat up) your daily meals with chili peppers.
Red Onions
Red onions may not be right for everyone, as they tend to trigger stomach sensitivities in those with Irritable Bowel Syndrome. However, for those who can tolerate red onions, this delicious cooking favorite is actually packed with a lot of nutrient benefits. Gans cites red onions’ folate and potassium content, as well as a type of antioxidant specific to red and purple onions called anthocyanins. Specifically, anthocyanins have been shown to lower the risk of heart disease and fatal heart attack. Toss red onions in a salad; add them to salsa and guacamole; or cook them into a pasta dish.
Watermelon
Gans says one of the biggest myths about watermelon is that people think it’s mostly made of water and there aren’t a lot of nutrients. “First, it is great for hydration,” she says. “A lot of people even put watermelon in water because of the refreshing flavor. But on top of that, watermelon contains vitamin C, potassium, and lycopene, which can improve the health of your heart and protect against certain cancers.”
Vitamin C is also important in the antioxidant family, says Gans, because it’s known to strengthen the immune system. Watermelon is great in fresh, warm-weather salads as we move toward spring, and, as mentioned by Gans, wonderful infused in water.
Cherries
Cherries are incredibly rich in antioxidants and other inflammation-fighting nutrients, including polyphenols, which help fight cell damage and combat certain diseases. In addition, Gans says cherries are frequently cited as a food that can “prevent gout attacks.” Due to their anti-inflammatory effects, they are also great for recovering from a particularly taxing workout and may even help with arthritis pain. This fruit is seasonal, and a great snack during the summer months, but “one could also buy frozen cherries,” says Gans. You can mix them into a post-exercise smoothie, or an acai bowl. Gans says cherry juice is also frequently recommended as an easy way to consume the fruit out of season.
Red Wine
Who doesn’t love a nice, romantic glass of red wine to unwind? Just in time for Valentine’s Day, we are here to deliver great news: Your favorite, relaxing glass of cabernet, pinot noir or merlot is actually good for you. “Alcohol consumption in moderation has benefits unto itself, which means white wine, too. But resveratrol adds to it, which is a compound that may help lower risk of heart disease,” says Gans. Red wine has also been shown to fight inflammation, improve heart health, support the gut microbiome and increase longevity. “All that said, it’s important to talk about moderation,” says Gans. “One glass for women, two for men, and no more than that a day.”
A little goes a long way, and moderation is usually the best medicine (with wine, and all foods).
Gather, Fitbitters! With American Heart Month in full swing and National Wear Red Day for women’s heart health on February 7, we’re here to help you spike your heart rate and keep your health and fitness goals going strong. Consider encouraging your mom, sister, grandma, or whomever to one of the world-class workouts or experiences Fitbit has available, and let this month set you up for continued success down the road:
Amp up your fitness journey with curated workouts by real trainers from GOLD’S GYM right on your wrist. Choose from workouts across four popular categories: Bodyweight, Treadmill, Stair Climber and Core.
Want to see how your latest workout stacks up against the rest? Connect your Peloton and Fitbit accounts to automatically see your detailed metrics in your Fitbit mobile app dashboard—including workout length, distance traveled, and calories burned from every ride.*
Are you keeping up with your coaches’ training program? Connect your TrainingPeaks and Fitbit account and you’ll automatically see completed workouts and exercise data from your Fitbit watch or tracker instantly uploaded to your TrainingPeaks calendar.
Bring your furry best friend with you on your fitness journey. With the FitBark clock face, you can see your health data, that of your pup, and his or her whereabouts at a moment’s glance. Ready to get healthy together?
These exercises and activities, which you can find on the Fitbit Versa 2, Versa Lite and Ionic smartwatches, provide unique health and fitness options to encourage you and your loved ones to achieve goals in a fun and enjoyable way. Get going!
*Some Fitbit devices automatically track heart rate, which will appear in your Fitbit dashboard but will not sync with the heart rate feature on your Peloton bike’s touchscreen at this time. If you would like to track your heart rate on the Peloton bike, you will need an ANT+ compatible heart rate monitor.
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