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 like most people, you’ve really embraced home workouts these days. But sometimes you just want a change of scenery. That’s where your local park can come in. With loads of features and tons of space, they can be the perfect place to work up a sweat when you’re feeling not-so-inspired at home. Just make sure you take a few precautions while you’re there, like keeping your distance from others and sanitizing your hands after touching any shared equipment that may be available. Ready to get moving? Here’s how to use some of the most common features you’ll find in a park:
Bench. These seats can be used for so much more than taking a load off. Katie Peters, owner of Underground Training in New York, recommends doing step-ups on them. Step on to the bench with your right foot, stand and drive your left knee up, then step down with left foot and right. Keep going, alternating which foot you start with.
You can also use the bench for incline push-ups (put your hands on the bench instead of on the ground), triceps dips (doing them with bent knees is easier, straight legs is harder), or split squats (stand facing away from the bench. Take a large step forward, then lift your right leg behind you, and place your right foot on the seat of the bench. Bend your left knee and lower your body until your knee is roughly 90 degrees. Pause. Then push strongly through your left foot to return to standing. Repeat for reps the switch sides.)
One other bench move loved by Dannah Bollig, personal trainer and creator of the DE Method: high plank knee drives. Hold a high plank with your hands on the bench and feet on the ground, then drive your right knee up to your chest followed by your left knee.
Tree. Bollig says that solid surfaces like a tree trunk or pole holding up a basketball hoop can be great for wall sits. With your back against the tree, lower your body down until your knees are bent 90 degrees, feet under your knees. Hold for 30 seconds (it’s harder than it sounds!).
Swings. Many gyms have something called a TRX, which is a suspension system that lets you do some pretty crazy moves. “The swing can basically do the same thing,” says Peters. If swings are available to you, try a standing rollout: Holding the swing with both hands, tighten your abs, and keep your chest up with your gaze straight ahead. Pushing your weight into the swing and keeping your feet in place, slowly lean forward. In a slow, controlled movement, guide the swing above your head with straight arms.
Monkey bars. If you can use these to do a pull-up, great! But that’s a pretty advanced move, so you can also try just hanging as long as you can in a pull-up position (elbows bent, chin above the bar). If the monkey bars are low enough, give jumping pull-ups a shot. This is when you hold on to the bar with your feet on the ground, then jump as high as you can and try to get your chin over the bar (or as close to it as possible). Alternately, try chin-ups—with your palms facing you instead of facing away for pull-ups—or eccentric pull-ups to help build strength.
Stairs or hills. These can both be used for something called lateral walks. “Face sideways and walk up the stairs or hill, then back down, before doing it facing the other direction,” says Peters. They are also the perfect spot to end your workout. “It’s great to do a cardio finisher, where you go really hard for three or four minutes,” says Peters. Her suggestion: Sprint up the hill, then jog back down, and repeat for a few minutes to go out with a bang.
Everyone has those mornings when there just isn’t enough time to pour a bowl of cereal, let alone boil an egg. Put on a pot of oatmeal? Forget it! But here’s the thing: breakfast is an important meal. And when you skip it at home, it can be tempting to order dessert in disguise (aka a donut or muffin) to go with your morning coffee. So for those days when time gets away from you or you dive straight into a meeting-filled morning, it’s a good idea to have a nourishment backup plan.
Just Not Hungry in the Morning?
If you can’t stomach food in the morning, it may be a sign that you’re eating too many calories at night. Slowly start to shift your food intake to earlier in the day by including a small breakfast, and eating less at night. Gradually you’ll start to wake up peckish, which is a sign you’re on the right track.
14 Grab-And-Go Breakfast Ideas
Pick one of these options to fill the gap on your way into the office, and throw in a piece of fresh fruit mid-morning if your tummy starts to rumble after a smaller breakfast.
Small nonfat latte (no flavored syrup or cream) + banana (200 cal, 10 g protein)
If you’re wondering if you’re a good candidate for physical therapy, you’re not alone. Whether going on a daily walk or taking a 45-minute HIIT class is how you get your daily activity in, chances are that if you’re an active person, you can most likely get help with pain management, improve your mobility, and much more, from physical therapy.
However, physical therapy isn’t one size fits all. So, before you pick up the phone and make an appointment, read on to learn more about what exactly a physical therapist does and how it can potentially benefit you.
Why Would I See a Physical Therapist?
First off, there are different types of physical therapists. Some treat pelvic issues, some treat neurological disorders, and others focus on clients who have cardiovascular and pulmonary conditions. The type of physical therapist who treats sports injuries and other musculoskeletal problems and offers rehab and prehab is an orthopedic physical therapist.
If you have any type of pain, whether that’s from an acute injury or a chronic condition like back pain or arthritis, an orthopedic PT may be able to help. “They can tell if something is a physical therapy-treatable condition,” explains doctor of physical therapy, strength and conditioning coach, and licensed massage therapist Keats Snideman, PT, DPT, CSCS, LMT.
This is because physical therapists are trained in differential diagnosis: They will ask questions about the nature of the pain and when it occurs, test your strength and range of motion, and watch you move in various ways. “We look at the whole body and not just the still whole body, but the body moving, doing real-life activities and how that affects your body,” explains doctor of physical therapy and certified strength and conditioning specialist Rachel Tavel, PT, DPT, CSCS, of Shift Integrative Medicine in New York City. This differential diagnosis helps the physical therapist determine if your pain is something they can treat or if there may be an underlying medical condition.
If it’s the latter, they will refer you to a doctor. And if the pain is something they can treat, a physical therapist will not only do hands-on work and teach you exercises, they also provide advice on lifestyle changes, stress management, and exercise to help patients understand how to manage chronic pain.
As many people know, orthopedic physical therapists also help with rehab from injuries such as muscle or ligament strains. This can even help some avoid surgery, but if surgery is necessary, these physical therapists also help with prehab and recovery. “Prehab can help reduce swelling and increase strength and range of motion going into surgery,” Snideman says. This increases the likelihood of a faster, better recovery compared to staying immobile for weeks leading up to surgery.
Additionally, PTs can help if you are training for a race or other competition. They can identify where in your body you have the most vulnerabilities, Tavel says. Then they can help develop a plan to address those weaknesses so you can move better and avoid injury.
Lastly, some people like to see a physical therapist every few months or even just once to check in and make sure their movement patterns are healthy.
But physical therapy makes my pain worse . . .
“When you’re injured, the tissues and joints get stiff, and it can be very painful to move a stiff joint,” Snideman says. “But that pain needs to be tolerable.” So while it’s going to hurt to move a sprained ankle or torn muscle, physical therapy should not make your pain feel worse.
If this happens, talk to your physical therapist. You may need some imaging done to be sure there isn’t an underlying issue. Or, you may simply need a different provider. Unlike medical care, where if you have a certain virus, there’s a limited number of medications to treat that virus, there’s a range of treatment styles in PT.
Different therapists will use different techniques, and you may find that you prefer another treatment. “There’s nothing wrong with breaking up with a physical therapist if it’s not a good match or you’re not getting the results you want,” says Tavel.
Why see a PT when I can do the exercises myself?
“Our goal is for you to do as much as possible on your own,” says Tavel. That said, you also need to be doing those things properly. If one muscle is weak, oftentimes other muscles will step up to compensate. If you do exercises this way, “then you’re not strengthening the targeted muscle at all; you’re just reinforcing the compensation,” says Tavel. So a PT will have you do exercises so they can be sure you are performing them to reach your goals.
What’s smart, balanced, versatile, and gets stuff done? You—wearing the new Fitbit Inspire 2 with a free one-year Fitbit Premium trial for new Premium users.¹ This easy-to-use fitness tracker packs in 24/7 heart rate, Active Zone Minutes, activity and sleep tracking, 10 days of battery life and more, giving you all you need for a healthier you.
Read on to learn how Inspire 2 fits in perfectly with your lifestyle.
What’s New with Inspire 2?
Whether you’re new to the Fitbit family or looking to get an upgrade from your current device, you’re sure to fall in love with Inspire 2 and all it has to offer. Not only does it include a free 12-month Fitbit Premium trial and other new features, but it has everything you already love about Fitbit—including 24/7 heart rate tracking, swim proof functionality (up to 50 meters), all-day calorie burn, sleep tracking and goal celebrations.
So, what’s new and exciting? For starters, Inspire 2 boasts the longest-lasting battery life on a Fitbit device (10 days)², Active Zone Minutes to let you know when you’ve reached your target heart rate zones, and 20+ goal-based exercise modes to get your heart pumping. Plus, with your Premium trial, we set you up with the added motivation, insights, and guidance to get the most out of what you do, so you can easily reach your goals.
Inspire 2 and One Year Free Fitbit Premium Trial
As an added bonus, Inspire 2 comes with a one-year Premium trial.¹ While your Inspire 2 and the Fitbit app tracks your sleep, activity, and more, Premium connects the dots across it, so you can make smarter choices for your unique body and goals. Inspiration is at your fingertips with Premium’s collection of all-levels guided programs, workouts and meditations, plus challenges and games that make it fun to motivate your friends, your family, and yourself to keep getting better.
And with the new Health Metrics dashboard coming soon to the Fitbit app, you can track your trends and changes to your breathing rate, heart rate variability, and resting heart rate —important information that can help you manage your well-being.³
Inspire 2 Has the Look You Love
Sleek, discreet, affordable—this is how we love to describe Inspire 2. With a wide array of accessories, you can change look of your fitness tracker to keep up with your style:
Classic bands ($24.95) in black, desert rose, and lunar white are comfortable, swim ready and stain resistant—making them the perfect accessory for everything from a swim at the pool to a walk in the park.
Print band ($29.95) in Bloom features a delightful print, because getting fit is more fun when you dress the part.
Premium Horween® Leather Band ($34.95) in midnight blue and Double Wrap ($39.95) in black are handcrafted with high-quality Horween® leather and other materials to give your tracker an effortlessly sophisticated look for any occasion.⁴
Stainless steel mesh bands ($69.95) in silver stainless steel and rose gold stainless steel give your fitness tracker a dressier jewelry look.
Clip ($19.95) in black, transform your Inspire 2 from stylish wristband to understated accessory with a subtle clip, then embrace whatever the day has in store.
Get Your Inspire 2 Today
Fitbit Inspire 2, plus a one-year Premium trial, is available for presale today on Fitbit.com and select online retailers starting September 25th for $99.95.
Reserve your new favorite Fitbit device today!
¹ New Premium users only. Valid payment method required. Free trial must be activated within 60 days of device activation. Cancel before free trial ends to avoid subscription fees. See full terms & conditions here. Premium content and features subject to change.
²Varies with use and other factors.
³The Health Metrics dashboard and the metrics displayed in the dashboard are not available in all countries. Not intended for medical purposes. This feature is not intended to diagnose or treat any medical condition and should not be relied on for any medical purposes. It is intended to provide information that can help you manage your well-being. If you have any concerns about your health, please talk to a healthcare provider. If you believe you are experiencing a medical emergency, call emergency services.
⁴Leather accessories are made of Horween leather and other materials.
Introducing Fitbit Sense, our most advanced health smartwatch, with innovative new sensors, like the world’s first electrodermal activity (EDA) sensor to help manage stress, along with advanced heart rate tracking technology, new ECG app¹ and an on-wrist skin temperature sensor,² all powered by 6+ days’ battery life.³ Plus it comes with a free 6-month Premium trial⁴ for even more insight into your stress, new mindfulness content, and a new Health Metrics Dashboard⁵ to help you track key trends in your health and wellbeing, like heart rate variability (HRV), breathing rate, and oxygen saturation (SpO2).⁶
Keep reading to find out more about this truly one-of-a-kind experience right on your wrist.
State-of-the-Art Stress Management Experience
Stress is a global issue, with one in three of people experiencing a lot of worry or stress, as well as psychological and physiological symptoms caused by stress.⁷ And, over time, if unmanaged, the physical strain from chronic stress can have negative health impacts including an increased risk of obesity, type 2 diabetes, and cardiovascular disease.
Sense is the first smartwatch to feature an electrodermal activity (EDA) sensor to help you manage your stress and is paired with a new, multifaceted in-app stress management experience that aims to educate, assess, and manage your stress over time. The comprehensive experience includes an EDA Scan app and guided mindfulness sessions, a daily Stress Management Score, and new mindfulness content. Reflections keep track of your emotional well-being by reporting on your mood, from Very Calm to Very Stressed, to help build awareness of how you are feeling over time.
EDA Scan App on-wrist. After starting a session on the EDA Scan app on Sense, stay still and cover the watch with your palm to detect your body’s response to stress, measured by small electrical changes in the sweat level of your skin. Measuring your EDA responses can help you understand your body’s response to stressors and help you manage your stress. You can do a quick EDA Scan session on device to see your responses, or pair it with guided mindfulness sessions in the Fitbit app to see how your body responds during meditation or relaxation. At the end of your session, you will see an EDA response graph on-device and in the mobile app⁸ to gauge your progress over time and reflect on how you feel emotionally.
Reflections on your stress. You’ll get prompted to log your mood after mindfulness sessions and once during the day (you’ll need to opt-in for the daily reminder). This new feature will help you build an awareness of your emotional states, as well as give you an understanding of when you feel your best. You always have the option to reflect on your stress within the new Stress Management Tile, a new tile exclusive to Fitbit Sense, built to help users learn to manage their stress.
Stress Management Score. In the stress management tile, you’ll find your Stress Management Score, which helps you understand if your body is showing signs of stress on a daily basis. Your score ranges from 1 to 100—a higher number means you’re showing fewer physical signs of stress. It’s calculated based on three metrics: responsiveness (how much strain your body is under), exertion balance (impact of your activity), and sleep patterns (how well you’ve been sleeping).
New Mindfulness tile in-app. Available to all users,the new Mindfulness Tile will focus on giving you the tools to build a mindfulness practice by recommending guided breathing, meditation, and yoga sessions. Plus, it’ll track your Mindful Minutes—or amount of time spent on mindfulness sessions—and celebrate your Mindful Minute streaks. And with Premium, you’ll get 100+ guided meditations and audio tracks to calm your mind day or night, including four additional sessions designed specifically with your EDA Scan app.
New Heart Health Features
Heart rhythm assessment with the Fitbit ECG app. The compatible ECG app on Fitbit Sense assesses a user’s heart rhythm for signs of atrial fibrillation (AFib)—a heart rhythm irregularity⁹ that affects more than 33.5 million people globally.¹⁰ Simply hold your fingers on the corners of the stainless steel ring around the watch while being still for 30 seconds to receive a reading that can be downloaded to share with your doctor (available in the assessments and report section of your profile).
High and low heart rate notifications. Fitbit’s new PurePulse 2.0 technology, with an all-new multi-path heart rate sensor and updated algorithm, powers another critical heart health feature – personalized, on-device high and low heart rate notifications.¹¹ With 24/7 continuous heart rate tracking, Fitbit Sense can detect and send a notification if your heart rate is outside of your thresholds.¹² While many factors can affect your heart rate, like stress or temperature, a high or low heart rate may be an indication of a heart condition that requires medical attention, such as bradycardia (heart rate that is too slow) and tachycardia (heart rate that is too fast).¹³
Tune Into Your Body with New Health Metrics
On-wrist skin temperature sensor.¹⁴ Sense is our first device with an on-wrist skin temperature sensor to help you discover when there are variations from your baseline. Understanding your skin temperature variations may help you identify changes to your body, such as the potential onset of a fever or ovulation.
If you want to see how your skin temperature varied throughout the night, your Premium membership unlocks minute-by-minute skin temperature analysis.
Oxygen saturation (SpO2) monitoring.¹⁵ Our bodies distribute oxygenated blood to every part of our body—and SpO2 is the level of oxygen in your blood. With the SpO2 clock face, your Fitbit Sense will track your average SpO2 levels while you’re sleeping. With a Premium subscription, you can then track your trends over time in the Health Metrics dashboard within the Fitbit app to see when there may be indications of important changes in your fitness and wellness.
Coming Soon: Health Metrics dashboard. The Fitbit app now helps you track even more health metrics—not just skin temperature and SpO2, but also breathing rate, resting heart rate, and heart rate variability—important information that can help you uncover trends and changes to your well-being. The new dashboard will be available soon with Fitbit Premium, and is included with your free 6-month Premium trial.⁴
Access to Advanced Insights
6-month Fitbit Premium trial.⁴ Sense includes a 6-month trial of Fitbit Premium so you can discover patterns and insights from your Fitbit data and get personalized guidance to reveal a healthier, stronger you. Read more about what’s included in your Fitbit Premium membershiphere.
Other Standout Features
On Fitbit Sense, you can expect everything you love about Fitbit, including 6+ days battery life¹⁶; water resistance up to 50 meters; step and distance tracking with built-in GPS; sleep tracking and insights (like Sleep Score); 24/7 heart rate tracking; Active Zone Minutes; 20+ exercise modes; text, call, and app notifications; and on-wrist apps, like Find My Phone.
Plus, exciting news for those who love the convenience of a voice assistant on your Fitbit watch: You can now manage your routine with the choice of Google Assistant or Amazon Alexa Built-in.¹⁷ Use your voice assistant to support your active lifestyle: start a Fitbit Exercise on-wrist, find the nearest gym, even learn the nutritional value of an avocado.
Leading Edge Design
Biosensor core. Temperature, heart rate tracking, and SpO2 tracking all take place in this powerful, water-resistant (up to 50 meters) hub on the back of your new Fitbit Sense.
The new biosensor core fuses glass and metal into a single, waterproof plate—an advanced process that’s used on aircraft and submarines.
Premium materials. Our first device to feature a stainless steel frame, Sense not only has a premium look, but these materials serve an important role by functioning as electrodes for the biosensor core. The stainless steel frame serves as a qualified input for the compatible Fitbit ECG app to assess your heart rhythm for signs of AFib.
Infinity band. This new flexible infinity band is sleek, low profile, light, and comfortable. Plus, it looks like the future, doesn’t it?
Get Your New Fitbit Sense Today
Fitbit Sense is available for presale today for $329.95. It’s available in lunar white/soft gold and carbon/graphite.
Four classic bands—lunar white, black, pink clay, and midnight—are available for $29.95. Five sport bands—grey/mint, melon/rose, sapphire/fog grey, black/lunar white, and evergreen/lunar white—are available at $34.95 each.
Accessories range from $29.95 to $49.95, including the woven band in charcoal; camo band; and Pendleton Designer Collection woven bands in blue/grey Canyonlands and blue/pink Basket Maker.
Pre-order our most advanced health smartwatch today!
¹ FDA review of compatible ECG app pending; only available in the US upon clearance. Availability outside the US pending applicable regulatory clearances including approval under Directive 93/42/EEC (the Medical Device Directive). The ECG app has not yet received a CE mark and will not be marketed, put into service or otherwise made available in the EU until it has obtained regulatory approval. Not intended for use by people under 22 years old. See fitbit.com/ecg for more details.
² Not available in all markets.
³ Battery life varies with use and other factors.
⁴ Trial available only for new Premium users. Valid payment method required. Free trial must be activated within 60 days of device activation. Cancel before free trial ends to avoid subscription fees. See full terms & conditions here. Content and features subject to change.
⁵ Coming soon. The Health Metrics dashboard and the metrics displayed in the dashboard are not available in all countries. Breathing rate, resting heart rate, and heart rate variability Health Metrics are available with Fitbit Charge 3, Charge 4, Inspire 2, Inspire HR, Ionic, Versa family, and Sense devices; the previously listed health metrics as well as SpO2 and skin temperature are available with Ionic, Versa family, and Sense devices only. Not intended for medical purposes. This feature is not intended to diagnose or treat any medical condition and should not be relied on for any medical purposes. It is intended to provide information that can help you manage your well-being. If you have any concerns about your health, please talk to a healthcare provider. If you believe you are experiencing a medical emergency, call emergency services.
⁶ Not available in all markets. This feature is not intended to diagnose or treat any medical condition or for any other medical purpose. It is intended to help you manage your well being and keep track of your information.
⁷ Gallop 2019 Global Emotions Report, source: “More than one in three people said they experienced a lot of worry (39 percent) or stress (35 percent), and three in 10 experienced a lot of physical pain (31 percent). At least one in five experienced sadness (24 percent) or anger (22 percent).”
⁸ Access responses in the mindfulness tile in the Fitbit app; EDA response graph on-device only after quick scan session.
⁹ FDA review of compatible ECG app pending; only available in the US upon clearance. Availability outside the U.S. pending applicable regulatory clearances including approval under Directive 93/42/EEC (the Medical Device Directive). The ECG app has not yet received a CE mark and will not be marketed, put into service or otherwise made available in the EU until it has obtained regulatory approval.
¹⁰ Chugh S, Havmoeller R, Narayanan K, Singh D, Rienstra M, Benjamin E, Gillum R, Kim YH, McAnulty Jr JH, Zheng ZJ. Worldwide Epidemiology of Atrial Fibrillation: Global Burden of Disease 2010 Study. Circulation. 2014; 129: 837-847.
¹¹ This feature is not intended to diagnose or treat any medical condition. It is intended to simply help you monitor and keep track of your information.
¹² Heart rate notifications are sent after you appear to be inactive for at least 10 minutes.
¹⁴ Not available in all markets. Significant changes in ambient temperature may negatively impact skin temperature tracking.
¹⁵ Not available in all markets. This feature is not intended to diagnose or treat any medical condition or for any other medical purpose. It is intended to help you manage your well being and keep track of your information.
¹⁶ Battery life varies with use and other factors.
¹⁷ Voice assistant availability and features may vary, see fitbit.com/voice. Google Assistant coming late 2020.
If you’re looking for a health and fitness smartwatch that keeps you motivated to move, then look no further than the new Fitbit Versa 3. With built-in GPS, Active Zone Minutes, 20+ exercise modes, and music experiences that’ll inspire you,¹ this smartwatch has you covered. Versa 3 also features our most advanced heart rate technology yet with PurePulse 2.0 and with Active Zone Minutes, you can more easily hone in on your goals, ensure you are getting enough heart-pumping exercise, and make the most of every workout!
Plus, with Google Assistant and Alexa Built-in,² the ability to take Bluetooth calls from the wrist,³ get texts and smartphone app notifications, you can stay informed and connected on the go.
Keep reading to find out more, and to discover all the new features you’ll love on your favorite health and fitness smartwatch.
What’s New: Stand Out Features
Built-in GPS. Versa 3 features built-in GPS so now you can see your pace and distance during outdoor exercises like runs, hikes, rides, and more—no phone needed. After your workout, see your Workout Intensity Map in the Fitbit app to see your HR zones throughout your route and learn where you put in the most effort.
Our most advanced heart rate technology. PurePulse 2.0 delivers our most advanced heart rate technology yet using the all-new multipath heart rate sensor, which tracks your heart rate 24/7—during exercise, sleep, and all of the moments in between.
Track effort using Active Zone Minutes. With Active Zone Minutes, your watch buzzes when you reach your target heart rate zone during exercise and celebrates when you earn extra minutes outside of exercise. In the app, see how your effort adds up and if you’re meeting the American Heart Association’s recommendation of 150 minutes of moderate activity or 75 minutes of vigorous activity per week.Read more about Active Zone Minutes and how they workhere.
Oxygen saturation (SpO2) monitoring.⁴ Our bodies distribute oxygenated blood to every part of our body—and SpO2 is the level of oxygen in your blood. With the SpO2 clock face, your Versa 3 will track your average SpO2 levels while you’re sleeping, then you can use Fitbit Premium to track your trends over time in the app and see when there may be indications of important changes in your fitness and wellness.
Choose your voice assistant. Manage your routine with Google Assistant or Alexa Built-in. Conveniently check the weather, set reminders and alarms, control smart home devices, and more from your watch.²
Bluetooth calls from wrist. A built-in speaker and microphone let you take Bluetooth calls from your wrist, so you can leave your phone in your pocket and never miss a beat (coming soon).³
Fast charging. Spend less timing charging with 6+ days of battery life, and use fast charging to get a full day’s battery in just 12 minutes.⁵
Curated music experiences. Store and play Pandora and Deezer music, plus control Spotify all from your wrist. And with a selection of curated playlists available across our partner platforms with Pandora, Deezer, and Spotify, you’ll have the motivation you need to reach your goals.¹
Find My Phone. Can’t find your phone? Use the new built-in Find My Phone app on Versa 3 to locate it. If you are constantly misplacing your phone, the Find My Phone app makes it easier than ever to find it, right from your wrist. (Must be within range with active Bluetooth connection and Fitbit Mobile App running on your smartphone.)
Comfortable, Lightweight, and Modern Design
We’ve evolved the Versa 3 design to be more streamlined and modern and perfect for all-day wear. Versa 3 is lightweight, comfortable, and swimproof (up to 50 meters), making it optimal for workouts and its sleek design makes it fit for every occasion, while still enabling all of the health and fitness experiences you love.
Versa 3 also includes a nearly edge-to-edge, bright AMOLED display for an easy view of notifications and stats.
Infinity band. This new flexible and comfortable infinity band is sleek, low profile, light, and comfortable.
Get Your Versa 3 Today
Fitbit Versa 3 is available for presale on Fitbit.com and select online retailers starting August 25 for $229.95. It’s available in black/black aluminum, pink clay/soft gold aluminum, and midnight/soft gold aluminum.
Four classic bands—lunar white, black, pink clay, and midnight—are available for $29.95. Five sport bands—grey/mint, melon/rose, sapphire/fog grey, black/lunar white, and evergreen/lunar white—are available at $34.95 each.
Accessories range from $29.95 to $49.95, including the woven band in charcoal; camo band; and Pendleton Designer Collection woven bands in blue/grey Canyonlands and blue/pink Basket Maker. The following accessory bands are Fitbit.com exclusives: the woven band in coral; Pride band in rainbow; leather bands in perforated charcoal, black, poppy, and walnut; and Victor Glemaud Designer Collection knit bands in chevron red/gold, layered black/red, and metallic gold/black.
¹Subscriptions required for use of music services; not available in all countries.
²Voice assistant availability and features may vary. See fitbit.com/voice. Google Assistant coming late 2020.
³Bluetooth calling coming soon.
⁴Not available in all markets. This feature is not intended to diagnose or treat any medical condition or for any other medical purpose. It is intended to help you manage your well being and keep track of your information.
⁵Battery life varies with use and other factors. Fast charging gives you 24 hours of battery life.
Today, Fitbit announced new products and features that will help you better manage your health—from groundbreaking stress tracking and management tools on Fitbit Sense, on-device GPS and speaker on Versa 3 and Active Zone Minutes on Inspire 2, plus a streamlined way to view new health metrics,¹ each has so much to offer. And if 2020 has taught us anything, it’s how critical it is to take care of both our physical and mental health and wellbeing, which is exactly what Fitbit Sense, Versa 3, and Inspire 2 help to support—by unlocking even more information about our bodies so you can take better control of your health and wellness.
There’s a lot to unpack, so keep scrolling for more information on each new product, plus links to deeper dives into the smart, sleek fitness and wellness wearables as well as two epic new band collaborations.
Here’s a breakdown of these incredible new products:
Fitbit Sense. You’ll love the new features you can expect from Fitbit Sense, our most advanced health smartwatch. Featuring an electrodermal activity (EDA) sensor and comprehensive stress management solution, a compatible ECG app² with insights about your heart health, new metrics like skin temperature³ and oxygen saturation (SpO2)⁴, plus a 6-month Fitbit Premium trial⁵, this smartwatch truly offers a one-of-a-kind health experience.
Sense is the perfect balance of both form and function. We’ve elevated the design to embody a modern timepiece with premium materials, a stainless steel frame, an innovative biosensor core, and a bright AMOLED, a near edge-to-edge display with each part of the design serving an important function—skin temperature sensing, heart rate tracking, and oxygen saturation (SpO2) monitoring take place in the biosensor core on the back of the device. Learn more about Fitbit Sense.
Versa 3. With built-in GPS, Active Zone Minutes, 20+ goal-based exercise modes, our most advanced heart rate technology yet with PurePulse 2.0, and new music experiences,⁶ Versa 3 is packed with tools to keep you on track and motivated to move. Smart experiences like Google Assistant and Alexa Built-in,⁷ popular apps like Find My Phone,⁸ and the ability to take Bluetooth calls right from your wrist makes it easier than ever to stay informed and connected on the go.⁹
Plus, we’ve evolved the Versa 3 design to be more streamlined and modern, while still being lightweight, swimproof (up to 50 meters), and comfortable—optimal for workouts and all of the health and fitness experiences you love. Learn more about Fitbit Versa 3.
Inspire 2. Sleek, discreet, affordable—this is how we love to describe Inspire 2. Not only does it include a free one-year Fitbit Premium trial,⁵ but it has everything you already love about Fitbit—including 24/7 heart rate tracking, swimproof functionality (up to 50 meters), all-day calorie burn, sleep tracking and goal celebrations. That’s not all, Inspire 2 offers new Active Zone Minutes, so you know when you’re in your target heart rate zones, 20+ goal-based exercise modes to get your heart pumping, and the longest battery life on any Fitbit device (10 days)!¹⁰
Combined with Premium’s step-by-step fitness and nutrition programs, personalized insights, sleep tools, and new health metrics, you’ll have everything you need to reach your goals. Learn more about Fitbit Inspire 2.
Premium Update. Premium is a paid membership that brings your Fitbit data together to reveal patterns and deliver actionable and personalized insights that help you make smarter choices about your health, plus help keep your routine fresh with hundreds of workouts and meditations, challenges and games, and more.¹¹ The latest addition to Premium is the new Health Metrics dashboard in the Fitbit app, which helps you track metrics like your breathing rate, resting heart rate, heart rate variability, SpO2, and even skin temperature—important information that can help you tune into your body.¹ Learn more about Premium.
Fitbit App Update: NEW Mindfulness Tile. The Mindfulness Tile will focus on giving you the tools to build a mindfulness practice by recommending guided breathing, meditation, and yoga sessions. Plus, it’ll track your Mindful Minutes—or amount of time spent on mindfulness sessions—and celebrate your Mindful Minute streaks. Namaste, anyone?
Designer Collections: Victor Glemaud. Introducing a unique collection of three colorful knit accessory pieces created by award-winning designer Victor Glemaud for Fitbit Versa 3 and Sense. The collection is inspired by wellness, inclusivity, and sustainability, as the knit designs in this exciting new accessory line celebrate individuality through playful, gender-neutral elements. Plus, they’re made from REPREVE® recycled plastic fibers! Learn more about Fitbit + Victor Glemaud.
Designer Collections: Pendleton. Iconic Pendleton patterns create an original collection of two heritage-inspired woven accessory bands for Fitbit Versa 3 and Sense. Made with REPREVE® recycled plastic fibers for a thoughtful, sustainable style that brings nature’s energy and beauty straight to your wrist. Available in Blue/Grey Canyonlands, which is inspired by the grand pinnacles of the famous rocks of Utah’s skyline and Blue/Pink Basket Maker, which nods to the traditional basket weaving techniques of traditional basket makers in the American Southwest, you’re sure to fall in love with this collection. Learn more about Fitbit + Pendleton.
So, what are you waiting for? Head to Fitbit.com to learn more and pre-order your new smartwatch or tracker today—we’re so excited to continue this journey with you!
¹Coming soon. The Health Metrics dashboard and the metrics displayed in the dashboard are not available in all countries. Breathing rate, resting heart rate, and heart rate variability Health Metrics are available with Fitbit Charge 3, Charge 4, Inspire 2, Inspire HR, Ionic, Versa family, and Sense devices; the previously listed health metrics, as well as SpO2 and skin temperature, are available with Ionic, Versa family, and Sense devices only. Not intended for medical purposes. This feature is not intended to diagnose or treat any medical condition and should not be relied on for any medical purposes. It is intended to provide information that can help you manage your well-being. If you have any concerns about your health, please talk to a healthcare provider. If you believe you are experiencing a medical emergency, call emergency services.
²FDA review of compatible ECG app pending; only available in the US upon clearance. Availability outside the US pending applicable regulatory clearances including approval under Directive 93/42/EEC (the Medical Device Directive). The ECG app has not yet received a CE mark and will not be marketed, put into service or otherwise made available in the EU until it has obtained regulatory approval. Not intended for use by people under 22 years old. See fitbit.com/ecg for more details.
³Not available in all markets.
⁴Not available in all markets. This feature is not intended to diagnose or treat any medical condition or for any other medical purpose. It is intended to help you manage your well being and keep track of your information.
⁵New Premium users only. Valid payment method required. Free trial must be activated within 60 days of device activation. Cancel before free trial ends to avoid subscription fees. See full terms & conditions here. Premium content and features subject to change.
⁶ Subscriptions required for use of music services; not available in all countries.
⁷ Voice assistant availability and features may vary. See fitbit.com/voice. Google Assistant coming late 2020.
⁸ Must be within range with active Bluetooth connection and Fitbit Mobile App running on your smartphone.
⁹ Bluetooth calling coming soon.
¹⁰ Battery life varies with use and other factors.
From running local trails to exploring the great outdoors, Fitbit goes on every kind of journey with you. That’s why we partnered with family-owned, world-class fabric manufacturer, Pendleton Woolen Mills, who shares our zest for adventure. Pendleton’s passion for nature and their commitment to protecting the environment comes to life in their palettes, their standards, and their keen sense of tradition. Through this collaboration, we bring their iconic patterns to an original accessory collection for Fitbit Versa 3 and Fitbit Sense that’s inspired by you, and your adventurous soul.
These heritage-inspired woven bands are made with REPREVE® recycled plastic fibers for thoughtful, sustainable style that brings nature’s energy and beauty straight to your wrist. We’re sure you’ll fall in love with these two bands as much as we’re excited to bring them to you.
Pendleton Woven Bands
Blue/Grey Canyonlands
The Canyonlands band celebrates the grand pinnacles of the famous rocks that create Utah’s skyline and embodies the movement of sunlight skimming across the state’s canyons.
Blue/Pink Basket Maker
The Basket Maker band nods to the traditional basket weaving techniques of traditional basket makers in the American southwest who wove baskets so tightly, they could hold water and so intricately, their artwork still lives on.
Both iconic bands are designed to work with Fitbit Versa 3 and Sense—so you can focus on the adventure ahead of you while we do the rest.
This collaboration reminds us to be kind to the planet as well as ourselves, to disconnect from deadlines and get fresh air in our lungs, and is a place where heritage and high tech unite. So, don’t wait! Shop the Pendleton collection now, available for pre-order exclusively on Fitbit.com for $39.95 each. Want to learn more about Designer Collections for Fitbit? Discover additional details here.
We’re excited to announce a unique collection of colorful knit pieces created by award-winning designer Victor Glemaud for Fitbit Atlas and Vulcan. In partnership with the Council of Fashion Designers of America and the CFDA/Vogue Fashion Fund, Glemaud’s new collection features knits that are fit for everyone. Inspired by wellness, inclusivity, and sustainability, the knit designs in this exciting new accessory line celebrate individuality through joyful, gender-neutral elements. Plus, they’re made from REPREVE® recycled plastic fibers!
You may remember designer Kim Shui’s collection of accessory bands for Fitbit Versa 2 last year. Over the past two years, Fitbit has partnered with the CFDA/Vogue Fashion Fund to support designers, like PH5 and Kim Shui, to pave the way for stylish Fitbit accessories. Now, the torch is being passed to Victor Glemaud—none other than a 2017 CFDA/Vogue Fashion Fund finalist.
Fitbit is constantly blurring the lines between fashion and fitness. That’s why we looked to Glemaud to create a show-stopping accessory line for new Fitbit Atlas and Vulcan. What resulted was a standout capsule collection that not only delivers on our goals, but truly speaks for itself.
Bold knits for bold goals? Yes, please. Keep reading to find out more about the designer and his new collection for Fitbit.
About the designer
Award-winning fashion designer, Haitian-American, Victor Glemaud, made a mark for himself in the fashion world when he launched his namesake label in 2008, which features inventive, colorful knitwear designed for all genders, races, sizes, and personalities. Seen on the racks of Moda Operandi, Neiman Marcus, Nordstrom, Saks Fifth Avenue, and more, Glemaud’s style involves classic silhouettes and unexpected details that celebrate both individuality and inclusivity.
The Victor Glemaud for Fitbit collection: Fit for Knit
Not only is the Victor Glemaud for Fitbit collection innovative and inclusive, but it’s also sustainable. All three bands are made with colorful strands made from REPREVE® recycled plastic fibers that transform them into fun pieces for any personality. Check out the designs:
Metallic gold/black. This sleek black band with gold flecks is the perfect way to stand out, day or night. A fun and fresh fashion choice, anyone?
Layered black/red. This two-tone design features subtle hints of red thread peeking through a solid knit black band.
Chevon red/gold. This playful take on a classic chevron brings statement-making color straight to your wrist.
Pre-order the Victor Glemaud for Fitbit collection now, available exclusively on Fitbit.com for $39.95 each. Want to learn more about Designer Collections for Fitbit? Discover additional details here.
Whether you’re looking to make a change, help manage a condition, or just need some guidance on how to stay on track, working with an expert health coach can help. Here at Fitbit, coaches are more than just an instructor—they’re a support system throughout your journey.
By signing up for Fitbit Premium + Health Coaching you’ll be paired with an expert Fitbit health coach who takes the time to understand you, review the data gathered by your Fitbit device, and apply their expertise to create a customized action plan that fits your lifestyle.²
How does Fitbit Health Coaching work?
Your coach will be with you every step of the way—checking in, keeping you accountable, and adjusting your plan as you progress. Whether you want to lose weight, manage stress, Health Coaching can help. Or, maybe you’ve tried to jump-start a health journey and veered off course? Health Coaching can give you the support you need to get back on track.
So, what makes Fitbit Health Coaching different from other health coaching programs? Other programs tend to focus on weight loss and a prescribed method of reaching your goal weight—typically through a templated meal plan.
Instead, we take a different approach: We focus on the whole person, as opposed to a number on the scale, and take a personalized approach developed in partnership with you, the participant. And of course, we leverage your Fitbit data to guide and make adjustments to your plan.
Another perk? With Fitbit Health Coaching you will have access to—and all the benefits of—Fitbit Premium, a paid membership that helps you improve your health and reach your goals with guided programs, hundreds of workouts, motivating games and challenges, advanced sleep tools, personal insights, and a wellness report to complement the work with your coach.¹
“Health Coaching is part of the Fitbit app so I get personalized coaching and other tools such as specialized programs, tips for healthy eating, and various workouts, all in one place,” says Kim G., a Fitbit Health Coaching member from New Jersey. “After logging my food intake in my Fitbit app, I like that I can track calories-in and calories-out so I see the data related to my effort, and my coach can see it too.”
Here’s what your action plan may look like:
Who are the Fitbit health coaches?
Trust us, they’re the experts! Fitbit coaches are all experienced professionals who have either a certification in health coaching, have clinical experience and training, or hold a clinical license, like a dietitian or registered nurse. All Fitbit coaches undergo rigorous training in behavioral change methodology, so they can teach you the practical skills you need to help you achieve lasting results.
Because sometimes we all need a little support, a bit more “yes you can,” or help kick starting a new routine, having a partner along the way can make all the difference. That’s where your expert health coach comes in. By sharing personal recommendations, encouragement at the right moments and motivating accountability, they can and will help you break through barriers and do more than you thought possible.
How do I sign up?
If you’re a first time Fitbit Premium or Premium + Health Coaching member you can sign up for the 7-day free trial!³ If it’s a fit, you can then join for $54.99 per month after the trial. If you’re already a Fitbit Premium member, you can upgrade to get Health Coaching for an extra $45 per month.
If you’re a new Fitbit Premium user, just head over to the Fitbit website or the app to sign up for the free trial. If you’re an existing Premium member, upgrade to Premium + Health Coaching through Fitbit.com or the app—depending on where you manage your account! Note that this is English only and you must be 18 years of age or older to become a Fitbit Premium + Health Coaching member.
So, don’t wait: Sign up now to start your journey to a happier, healthier you with Fitbit Premium + Health Coaching. We’re so excited you’re here!
¹ Premium content and features may vary.
² Anyone with a Fitbit account can participate in Health Coaching by subscribing to the service. However, connecting a Fitbit device to your account will significantly enhance your experience, as it will provide your coach with more insights into your behaviors and health and wellness metrics leveraging the automatic tracking of your activity, heart rate, and sleep right from your wrist.
³ Free trial of Premium + Health Coaching limited to new Fitbit Premium users only (7-day trial US only; 14-day trial Singapore only). Valid payment method required. Free trial must be activated within 60 days of device activation. Cancel before free trial ends to avoid subscription fees. See full terms & conditions here. Content and feature may change. English only.
It’s time to take tried and true summer classics and give them a healthy spin. We’re talking burgers, coleslaw, potato salad, pasta salad, and fries with a nutritious refresh. Break these out at your (socially distanced) Labor Day weekend BBQ to end summer with a bang. Enjoy!
Beef Burger vs. Chicken Burger:
When you think of a barbecue main course, you often think of a big juicy beef burger. While red meat does provide high amounts of iron and protein, it can also be high in saturated fat and cholesterol, and going overboard on fatty processed cuts can have harmful effects on your health. Try opting for a leaner protein, like a ground chicken patty, that is lower in calories and fat compared to red meats. Including a high-quality protein like chicken into your diet can aid in weight loss or weight maintenance and help build and preserve lean muscle mass.
With all those lean protein benefits why not give this Greek-Style Chicken Burger a try? Bursting with flavor and loaded with sundried tomatoes, feta, spinach, and onions, this recipe combines the mouthwatering Mediterranean flavors in one bite. Here are some benefits:
Good-for-you-ingredients: Sun-dried tomatoes contain antioxidants, vitamin C, and vitamin K as well as iron. Feta cheese is a comparably low calorie and low-fat cheese. And the strong flavor also means a little goes a long way. Spinach is a low-cal superfood that is packed with disease-fighting vitamins, minerals, and fiber. Onions are a good source of gut-loving fiber, antioxidants, and anti-inflammatory compounds.
Save high-fat beef burgers for the occasional treat and make this mouthwatering Mediterranean-inspired burger instead. Bursting with flavor and loaded with good-for-you ingredients, it’s a more nutritious but just as delicious choice.
No ground chicken at the grocery store? Ask them to grind up some chicken breast for you. Serve bunless, on a whole wheat bun, in a lettuce wrap, or over a bed of spinach.
INGREDIENTS:
1 pound ground chicken
1 cup spinach, rinsed and chopped
2 tablespoons sundried tomatoes, chopped
¼ cup feta cheese, crumbled
1 tablespoon red onion, chopped
1 garlic clove, minced
1 egg, whisked
1 teaspoon dried oregano
Salt and pepper to taste
For serving:
4 whole wheat buns
Sliced cucumber
Sliced red onion
Sun-dried tomatoes
Feta cheese
INSTRUCTIONS:
Combine ingredients in a large mixing bowl. Divide evenly and shape into four patties.
Grill for four to 6 minutes per side, or until burgers are cooked through and no pink is remaining. Place the patties onto the buns and layer on cucumber, onion, and sun-dried tomato.
Makes 4 servings.
NUTRITION FACTS (PER SERVING):
Calories 360
Protein 30 g
Total fat 15 g
Saturated fat 5 g
Cholesterol 150 mg
Carbs 28 g
Fiber 1 g
Total sugars 5 g
Added sugars 0 g
Sodium 420 mg
Coleslaw (mayo-based) vs. Coleslaw (yogurt-based):
Coleslaw is a great grilling side dish and starts off so well with a base of wholesome vegetables like cabbage and carrots—many might even consider this a healthy side! But as soon as you add the dressing, it deviously becomes much less nutritious than you might think. A traditional slaw is made with a mayo-based dressing and is typically loaded with sugar and unhealthy fats: ¼ cup of mayonnaise averages 375 calories, 41 grams of fat, and 350 milligrams of sodium.
So, should you write off coleslaw completely? No! Simply give it a healthy upgrade by swapping the mayo for Greek yogurt, boosting the nutrients but hanging onto the creamy deliciousness. By removing the mayo, you have a slaw packed with more vitamins and minerals, plus a punch of protein.
Good-for-you ingredients: Cabbage comes from the same cruciferous family as kale and is high in soluble fiber and vitamin C. The walnuts are rich in antioxidants and omega 3’s. And the Greek yogurt serves up a valuable dose of protein, calcium, and probiotics!
This healthy mayo-less coleslaw is bright, fresh, and still incredibly creamy. Added bonus: The dish comes together in less than 10 minutes. Pop it in the refrigerator for at least 30 minutes prior to serving to allow the flavors to meld.
INGREDIENTS:
For the coleslaw:
1 green cabbage, cored and shredded
½ red cabbage, cored and shredded
1 cup shredded carrots
1 jalapeno, seeded and finely chopped
½ cup walnuts, chopped
For the dressing:
½ cup Greek yogurt, plain low-fat
1 tablespoon white vinegar
½ lemon, juiced
1 tablespoon honey
½ teaspoon salt
Dash pepper
INSTRUCTIONS:
Place slaw ingredients in a large mixing bowl and side aside. Mix dressing ingredients in a small bowl then add to the slaw, stirring well to combine all ingredients.
Serve immediately for an extra crunchy slaw or make ahead and place in the refrigerator for up to 24 hours before serving.
Makes four servings.
NUTRITION FACTS (PER SERVING):
Calories 180
Protein 7 g
Total fat 10 g
Saturated fat 1.5 g
Cholesterol 5 mg
Carbs 19 g
Fiber 4 g
Total sugars 12 g
Added sugars 4 g
Sodium 350 mg
French Fries or Potato Chips vs. Zucchini Fries
Potato chips and French fries are a common accompaniment to barbecues and get-togethers, but these beloved little spuds are typically packed with too much fat, calories, and sodium and provide little nutritional value. A single serving of potato chips or French fries enjoyed occasionally won’t stop you from reaching your health goals, but dig into these types of taters too often and it may lead to weight gain.
On the other hand, zucchini is a versatile veggie that makes a perfect swap for deep-fried spuds. Zucchini is an excellent source of vitamins A and C, plus delivers more potassium than a banana, all for a mere 27 calories. So, when you’re craving a crunchy sidekick for your main dish, swap zucchinis for potatoes. These zucchini fries are lightly coated with whole-wheat panko breadcrumbs and parmesan cheese and baked to crispy perfection—can you think of a more fun way to eat your veggies?
Satisfy your French fry craving with these light and crunchy baked zucchini fries. Pair them with homemade—so healthier!—ranch dip that’s so easy and convenient to make using only dried herbs and pantry staples.
INGREDIENTS:
For the zucchini fries:
3 small zucchinis, halved and sliced into fry sized bites
½ cup whole-wheat panko breadcrumbs
½ cup grated Parmesan cheese
½ teaspoon salt
Pepper to taste
1 egg, whisked
For the ranch dip:
½ cup fat-free sour cream
¼ teaspoon dried dill
¼ teaspoon dried parsley
¼ teaspoon onion powder
¼ teaspoon garlic powder
Salt and pepper to taste
INSTRUCTIONS:
Preheat the oven to 350°F (180°C). Lightly grease a cooling rack then place onto a baking sheet, this will allow the zucchini fries to cook evenly.
Cut zucchini into fry-like strips and set aside. Combine panko, parmesan, salt, and pepper in a mixing bowl and set aside. Place whisked egg in a separate small bowl, set aside.
Dip zucchini fries into the egg, then lightly coat with the panko-Parmesan mix, and then place on the baking sheet. Repeat until all zucchini fries are coated.
Cook for 40 to 45 minutes or until crispy. For added crunch, broil the zucchini fries for one to two minutes. Watch carefully not to burn!
While zucchini is baking, place the ranch dip ingredients into a small mixing bowl and stir to combine. Set aside and serve with the hot and crispy zucchini fries.
Makes four servings.
NUTRITION FACTS (PER SERVING):
Calories 140
Protein 8 g
Total fat 4.5 g
Saturated fat 2 g
Cholesterol 60 mg
Carbs 17 g
Fiber 1 g
Total sugars 2 g
Added sugars 0 g
Sodium 550 mg
Potato Salad vs. Cauliflower ‘Potato’ Salad
Potato salad is a classic carb- and fat-heavy barbecue side dish. You can make it lighter and healthier by doing a switcheroo with a few of the ingredients, like Greek yogurt for mayonnaise and cauliflower for potatoes. Wait, what? Cauliflower substituted for potatoes? Yes! Your family will be shocked and amazed to find out they are eating cauliflower and simultaneously getting a boost of fiber, antioxidants, and yumminess!
Cauliflower works perfectly in this dish because it has a mild taste and a texture very similar to potatoes. What’s more, Greek yogurt stands in for mayonnaise and delivers a healthy dose of protein, probiotics, B12, and potassium.
This low-carb barbecue classic makes a great addition to any main course. Plus, it tastes so good, it just might permanently replace the traditional potato salad!
Cauliflower works perfectly in this dish because it has a mild taste and a texture very similar to potatoes. What’s more, Greek yogurt stands in for the mayo and delivers a healthy dose of protein, probiotics, B12, and potassium. The result? A lighter, lower-carb side dish the whole family will love.
To deepen the flavors of this recipe, allow the ingredients to meld by making this at least 2 hours ahead of time. Refrigerate until ready to serve.
INGREDIENTS:
1 large head cauliflower, cut into bite-size pieces
½ cup Greek yogurt, plain low-fat
2 hard boiled eggs, diced
2 tablespoon red onion, chopped
2 tablespoon yellow mustard
1 tablespoon pickle relish
1 celery stalk, chopped
Salt and pepper to taste
Top with paprika and fresh dill, if desired
INSTRUCTIONS:
Bring a pot of water to boil over high heat. Add the chopped cauliflower, cover, and cook for five minutes. Remove from the heat, drain, and rinse with cool water to stop the cooking process.
Once cooled, add the cauliflower and remaining ingredients to a large mixing bowl and stir to combine.
Refrigerate for 30 minutes before serving. When you’re ready to serve, top with fresh dill and a sprinkle of paprika, if desired.
Makes four.
NUTRITION FACTS (PER SERVING):
Calories 120
Protein 10 g
Total fat 4 g
Saturated fat 1.5 g
Cholesterol 95 mg
Carbs 14 g
Fiber 5 g
Total sugars 7 g
Added sugars 0 g
Sodium 230 mg
Pasta Salad vs. Spinach Salad
The word ‘salad’ can be very misleading as it inherently implies a healthy meal choice. However, that is not always the case! Take pasta salad for example—a barbecue’s common companion. Pasta salad largely consists of, well, pasta, meaning it’s traditionally carb-heavy. Soak it in mayo and it becomes calorie-heavy, too.
Let’s be honest, pasta salad is delicious and carbs are not the enemy, but when you’re reaching for two, three, or four servings at a time, it has the potential to result in an expanding waistline. Try pairing your single serving of pasta salad—that’s about one cup—with this fresh and light salad that’s bursting with berries, loaded with nutrient-rich spinach, and drizzled with a light dressing!
Using spinach as your base means your salad is an excellent source of vitamin K, vitamin A, vitamin C, and folate and it also provides fiber and iron. Strawberries and blueberries add a fresh sweetness and also deliver an extra boost of vitamin C and antioxidants.
The dressing is made with avocado oil which is rich in antioxidants and healthy fats. This dressing goes beautifully with any type of greens but pairing it with this berry spinach salad is simply a match made in heaven!
The perfect formula for building a balanced plate at a barbecue? Fill half your plate with light vegetables (aka Spinach and Berry Salad), one-quarter protein (aka Greek Chicken Burger patty), and one-quarter healthy carbs (a burger bun for your patty).
Try pairing this delicious salad with grilled chicken and make it a meal!
INGREDIENTS:
8 cups baby spinach leaves
1 cup blueberries
1½ cups strawberries, halved or quartered
½ cup crumbled feta
½ red onion, thinly sliced
For the lemon poppyseed dressing:
¾ cup avocado oil
¼ cup apple cider vinegar
1 tablespoon agave
1 teaspoon ground mustard
1 teaspoon poppy seeds
1 lemon, juiced
½ teaspoon salt
INSTRUCTIONS:
Combine the lemon poppy seed dressing ingredients, set aside, or refrigerate until ready to use. Place spinach in a large bowl and top with berries, feta, and onion. Drizzle half of the dressing over top and serve immediately. Store remaining dressing in the fridge.
