7 Reasons to Add Pumpkin to Everything

If you love all things pumpkin, you know the delicious flavor and beautiful color that the gourd can add to everything from oatmeal to soup and way (way!) more. What you may not realize, though, is what else pumpkin brings to these dishes. From making recipes more nutritious to lending a rich, creamy texture without the cream, here are all the reasons to consider making pumpkin a year-round ingredient in your kitchen.

It can replace calorically dense baking ingredients. In baked goods, you can swap out some or all eggs, butter, and oil with pumpkin in order to reduce calories as well as fat, says Maggie Michalczyk, RDN a Chicago-based registered dietitian and author of The Great Big Pumpkin Cookbook. The general recommendation is:

• 1 egg = 1/4 cup pumpkin puree. Saves about 50 calories per 1 large egg. 
• 1 cup butter = 3/4 cup puree. Saves about 1,570 calories per 1 cup butter.
• an equal amount of pumpkin for oil (so if the recipe calls for 1/2 cup oil, use 1/2 cup pumpkin). Saves about 925 calories per 1/2 cup.

However, every recipe is different, so this may take some experimentation. And remember that you’ll be adding pumpkin flavor to whatever you bake. Sometimes that’s wonderful, other times, not so much.

It adds moisture. Pumpkin puree is about 90 percent water. So when you add it to baked goods, pumpkin helps to keep your muffins, bread, and cookies light.

It can replace some cheese. “Pumpkin’s creamy, thick texture is the perfect complement to add creaminess to dishes like mac and cheese or risotto,” Michalczyk says. “It can easily be stirred in with the cheese, giving recipes slightly more of an orange hue.” And thanks to pumpkin’s texture, you can even cut back on the cheese in recipes, she adds, which can lighten them up. Cutting back on cheese also means less sodium, which is better for your heart.

It’s loaded with beta-carotene. Our bodies convert beta-carotene from plants into vitamin A. Vitamin A is essential to immunity, vision, and reproduction, and to help our organs function properly. Just half a cup of pumpkin puree provides your entire daily recommended needs for vitamin A. 

It provides antioxidants. In addition to beta-carotene, pumpkin also delivers vitamins C and E, along with lutein and zeaxanthin. All of these are antioxidants, which help fight damage from free radicals and may reduce the risk of various diseases.

It’s a good source of vitamin K. Vitamin K is important for blood clotting and healthy bones. Half a cup of pumpkin puree provides 16 percent of your daily needs. 

It’s a source of potassium. This mighty mineral helps regulate fluid balance, muscle contractions, and nerve signals, explains Michalczyk. Getting adequate potassium also appears to help lower high blood pressure. Half a cup of pumpkin puree provides 5 percent of your daily needs.

It’s a good source of fiber. Despite the big health benefits that come with a fiber-filled diet—from better weight management to improved heart health and a lower risk of diabetes and some cancers—it’s still a nutrient most people are lacking. We need fiber to help our digestive system function well, Michalczyk says. Half a cup of pumpkin puree has 3.5 grams of fiber—more than 10 percent of our daily goal.

The seeds are nutrient powerhouses, too. Sometimes called pepitas, pumpkin seeds deliver iron, fiber, healthy fats, plus many more nutrients. Instead of throwing them out, give them a rinse and a dab to dry, and then toss them onto a baking sheet with a drizzle of extra-virgin olive oil and a sprinkling of salt. Roast for 20 to 30 minutes at 325 °F (165 °C) or until crisp and golden brown.

Try out some of our favorite pumpkin recipes from the Fitbit blog, below.

Here’s How Julianne Hough Pumpkins Up Her Coffee (Real Pumpkin Spice Latte)

Pumpkin Overnight Oats with Cranberries & Pepitas

Pumpkin Steel-Cut Oats

The post 7 Reasons to Add Pumpkin to Everything appeared first on Fitbit Blog.

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Orange Foods to Add to Your Plate

Whether it’s winter squash, citrus, or pumpkin, orange produce is super satisfying and delicious. And it’s incredibly good for you. “Orange fruits and vegetables aren’t just about beta-carotene, vitamin A, or vitamin C,” says Maggie Moon, MS, RD, author of The MIND Diet. “From prebiotic fiber to brain-boosting lutein, and many polyphenols in between, orange fruits and vegetables deliver a diverse package of nutrients that interact and work together for cumulative health benefits.”

Try these five standouts on your next grocery run.

Persimmons. Boasting twice the fiber and more antioxidants than an apple, these exotic fruits are a great pick for heart health. Never tried one before? “Whether you prefer the more astringent acorn-shaped Hachiya or the sweeter, round Fuyu, persimmons are a treat,” says Frances Largeman-Roth, RDN, author of Smoothies & Juices: Prevention Healing Kitchen. “When ripe, they have a real jammy consistency and make a luscious, easy dessert served over a little vanilla yogurt or ice cream.” For the best flavor and texture, store them upside down at room temperature until they’re fully soft and ripe and then refrigerate.

Acorn squash. If better digestion is on your radar think acorn squash. Each cooked cup provides 9 grams of fiber (more than 4 slices of whole-wheat bread!). And, unlike other winter squash, you won’t have to wrestle with it in the kitchen. “The nice thing about acorn squash is that it’s a manageable size that I can easily work with,” says Moon. “The skin isn’t too tough for slicing into rings, or even just cutting in half.” For a super-satisfying meal, stuff roasted halves with warm grain salad or even ground turkey and cranberries.

Oranges. You already know vitamin C-rich oranges are a win for immune health. They may also provide a brain boost thanks to potent antioxidants called flavonoids. In one study, volunteers who downed just 8 ounces of flavonoid-rich orange juice performed better on tests of attention, focus, and reaction time than a placebo group that consumed a drink that looked and tasted like OJ, with equal carbs and calories. “Juicy and refreshing, I keep oranges around from October through early spring,” says Largeman-Roth. “Try tossing orange segments into smoothies and fruit salads, or simply eating them as a snack.” 

Another plus: Oranges stay fresh in the fridge for up to three weeks, meaning fewer trips to the store for fresh fruit, she says.

Carrots. Carrots aren’t just great for your eyes. A growing body of research finds that they may also help protect against cancers of the colon, stomach, lung, breast, and prostate. That’s because carrots are rich in falcarinol and falcarindiol, plant compounds that may slow the rate that cancer cells grow and divide. And you don’t have to eat a whole bunch to benefit. In one recent study, people who ate two to four carrots a week were 17 percent less likely to develop colorectal cancer than those who munched on carrots less often. For a quick fix, buy them pre-shredded to toss into bolognese, chili, salads, pancakes, or cookies.

Orange Beets. These nitrate-filled root veggies are good news for anyone looking to lower blood pressure. How so? “We convert dietary nitrates from beets to nitric oxide, a compound that helps lower blood pressure by improving the flexibility of blood vessels,” says Moon. If the word nitrates sets off alarm bells, know that naturally-occurring plant nitrates aren’t the same as cancer-causing nitrates in processed meat, she says.

And if you normally find the flavor of beets to be overpowering, orange beets are a milder alternative to their red siblings. Try them steamed and thinly sliced with a little goat cheese, extra-virgin olive oil, salt, and pepper, or grated into salads or latkes.

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4 Yoga Myths Busted

There’s no denying the many health benefits of yoga, from increased flexibility and lowered muscle tension to decreased stress and anxiety. In terms of movement practices, yoga is just incredibly good for your body. “Yoga offers a unique combination of deep stretching with dynamic movement, thereby effectively lengthening the muscles and realigning the body,” says Christine Fuchs, a registered yoga teacher who spent 8 years on the Board of Trustees of Kripalu Center for Yoga & Health, the largest yoga-based retreat center in the US.

But there’s also a lot of misconceptions about yoga—misconceptions that keep a lot of people who could benefit from a yoga practice from ever getting on the mat.

So, what are those misconceptions—and why are they inaccurate? Let’s bust some of the most common myths about yoga—so there are no misconceptions or misinformation standing in the way of you and getting started with yoga (and enjoying all the health benefits in the process):

Myth #1: “Yoga is only for flexible people.”

When you see pictures of yogis on social media, they’re often bent into gravity-defying postures—which has led many people to believe that you need to be super flexible in order to practice yoga.

But flexibility is not a prerequisite for practicing yoga—and no matter how flexible or inflexible you might be, there are ways to adjust every pose to make it work for your body.

“The core of yoga is focusing on the breath and exploring how the body feels. Every yoga pose can be adapted to a person’s current level of flexibility,” says Fuchs. “The focus should not be on how the student looks in the pose, but where the student feels the stretch.”

Take downward facing dog, for example. People with tight hamstrings will definitely struggle to get into the heels-on-the-floor posture you might see in yoga class—but a) that’s not the point of the pose, and b) the posture can easily be adjusted to fit your current level of flexibility.

“The purpose of downward facing dog is to stretch the spine without rounding the lower back; the goal is not to have straight legs and bring the heels to the floor,” says Fuchs. Fuchs recommends students with tight hamstrings bend their knees generously to get the stretch in their back—and as they get more flexible, they can work on straightening their legs and lowering their heels.

(And, if you practice regularly, chances are, you will get more flexible. “I often hear from people that they are not flexible enough to do yoga,” says Fuchs. “I remind them that they don’t need to be flexible to do yoga, but that they might become more flexible as they practice yoga.”)

Myth #2: “I have chronic pain—so I can’t do yoga.”

If you struggle with chronic pain, the thought of exercise can feel overwhelming—and that includes yoga (particularly more intense forms of yoga, like Vinyasa). 

But if you struggle with pain, certain types of yoga can actually help you better manage your pain.

“Studies have shown that practicing yoga may be beneficial or can even reduce certain types of chronic pain,” says Stephanie Morgyn, a Chicago-based yoga instructor and wellness blogger. “For example, yin yoga is usually taught in an unheated class and has been proven to increase oxygen and blood flow to the muscles through gentle, long holding postures. It is recommended for those who…are living with chronic pain, stress, or tight muscles. These classes are more restorative and rely heavily on gravity to help deepen postures and restore range of motion.”

People with chronic pain may also worry that certain postures might actually make their pain worse. But it’s important to remember that “all postures can be modified,” says Morgyn. “If you are practicing at a class in person, make sure to let your instructor know about any health problems before class so that they can offer customized cues and modifications to help you in certain postures that might be painful.”

Myth #3: “I’m too old to try yoga.”

There are a lot of people out there who believe that if you don’t get into yoga by the time you turn 30, that ship has sailed.

But there’s no age limit on starting a yoga practice—and there are a variety of yoga styles that will mesh with any age group.

“While my 80-year-old mother might not enjoy hot yoga or power yoga, there are lots of different yoga styles where we move slower,” says Fuchs. “If the main goal is relaxation, I recommend [older] students try restorative yoga or yoga Nidra. For a more active practice for seniors, I recommend chair yoga…slow flow yoga, or gentle yoga.”

Practicing yoga also has certain benefits that are particularly helpful for older generations; for example, a “big benefit of yoga is the focus on balancing poses, such as Tree Pose, and on being firmly grounded,” says Fuchs. “This is especially important for seniors,” who may struggle with balance (and could face serious health issues if they were to fall).

Bottom line? It doesn’t matter if you’re 25, 42, 59, or 82—you’re never too old to get started with a regular yoga practice.

Myth #4: “Yoga is only for spiritual people.”

Yoga has spiritual roots, which has led many to believe that yoga is only for spiritual or religious people.

But while yoga is certainly a spiritual practice for many, it certainly doesn’t have to be. There are a lot of different elements of yoga, and “what we most commonly call yoga is [actually] ‘asana,’ which is the physical component of yoga—and that doesn’t have to be a spiritual practice,” says yoga teacher Alessandra Calderin.

And while the spiritual aspects of yoga (like meditation) certainly have their own health benefits, sticking to a strictly physical yoga practice has plenty of benefits of its own.

“[Asana] can however be a great tool for getting in touch with and listening to the body, cultivating strength, slowing the mind, mastering the breath,” says Calderin. Asana is also “linked to tons of health benefits like reducing anxiety and inflammation.”

The post 4 Yoga Myths Busted appeared first on Fitbit Blog.

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The Best Way to Find Your Next Dinner Recipe Online

Cookbook? What cookbook? Today many of us turn to our favorite online search engines to discover how to prepare different foods and find what to make for dinner tonight. It can be a great technique. “There is unlimited info at your fingertips that can be accessed in a matter of seconds,” says virtual performance nutritionist Cynthia Sass, MPH, RD, CSSD. 

Still, your searches could probably be more effective. Use Sass’s tips below to stop wasting time and more easily find just what you’re looking for.

Be specific. “Chicken recipe” has more than 1.2 billion hits. This could lead you down a rabbit hole of clicks and tabs until you find a recipe that not only screams out to your taste buds but that you also have the ingredients and time to make. 

Instead, check your fridge and pantry to see what ingredients you have on hand and also consider what flavors you’re in the mood for—such as Japanese or Cuban. Add a few more ingredients or flavors to your search. “I have searched for some combinations of words that I thought were obscure, like ‘bean recipes chia seeds’ and found some great on-point results,” Sass says. “You can also add words like ‘gluten-free’, ‘vegan’, ‘quick’, and ‘make-ahead’ to further narrow your results.”

Read the full recipe. Probably everyone has gone to make a delicious-sounding meal, only to realize they were supposed to prep a part of the recipe a day ago. While PB&J can always do in a pinch, you can avoid this snafu by checking all the steps and techniques and seeing how much time it says the recipe will take. 

Keep in mind that these times aren’t always how long you’ll need to prep and make it. Some of us chop onions faster than others. “In some cases, you can make modifications,” Sass says. “For example, if a recipe calls for making a dressing or sauce separately, you can opt for a healthy store-bought, ready-to-eat product and skip that step. While the dish may turn out a little different, the shortcut may be worthwhile.”

Check out any comments. “I’ve seen recipes that called for an item in the instructions that wasn’t listed on the ingredient list,” Sass says. “Commenters generally point these things out, or other factors to consider, like ingredients that can be added to enhance flavor or garnish the dish, or if the baking time required was more or less than the recipe stated.” Granted, we all have different taste preferences. But if several people note that the dish turned out dry, you may want to keep searching.

Look past the first page. Top recipe results tend to be from big players such as magazines, well-known recipe sites, and food bloggers with large social media followings, Sass notes. “Don’t narrow yourself to the first page of results,” she recommends. “You may find some great recipes on the tenth page of the Google search.”

Consider images carefully. You may salivate over the photos of perfectly iced keto doughnuts. But if you need to buy five ingredients plus a special pan to make them, is it really worth it? “Humans are very visual, so a great photo can ‘sell’ one recipe over another. But always read the recipe before you decide, to be sure you’re OK with the ingredients, number of steps, complexity, and length of time required,” Sass says. On the other hand, some recipes look more intimidating than they are to make, she adds, so don’t overlook that seemingly gourmet lasagna.

Search for brands. Have a hummus you love? Chances are, they not only have recipes on their site, but bloggers have probably posted recipes using the hummus too. Sass suggests adding specific branded ingredients (think: mustard, hot sauce, plant-based milks) you love to your search box to find these dishes. And remember: You don’t need to have that brand in your fridge to make the recipe, as long as you have the ingredient.

The post The Best Way to Find Your Next Dinner Recipe Online appeared first on Fitbit Blog.

source https://blog.fitbit.com/find-your-next-dinner-recipe-online/

Healthy Recipe: Garlic Butter Shrimp with Tomato Farro Risotto

This mouthwatering seafood menu item will have your family and friends thinking you spent hours in the kitchen. Farro risotto is a simpler and more wholesome spin on regular risotto, without sacrificing the creamy and chewy consistency. A protein-rich plant, farro can be used as a healthy alternative to rice, being 100 percent whole grain and high in fiber and iron. Each bite of this dish is infused with rich tomato flavor; plus, it’s complemented deliciously by the garlic butter shrimp.

The best part? It tastes fabulous both warm and at room temperature; perfect for family dinner as well as prepped for lunch the next day. With just a fresh squeeze of lemon and some finely chopped basil, this recipe turns into a delicious shrimp and farro salad.

INGREDIENTS: 

1 ½ quart (1.4 L) chicken stock, low sodium
1 can diced tomatoes, no salt added

1 cup farro, rinsed
¼  teaspoon garlic powder
¼ teaspoon red pepper flakes
½ cup grated Asiago cheese
1 lb (500 g) jumbo shrimp (about 13-15), peeled, deveined, tail on
2 tablespoons unsalted butter
2 garlic cloves, minced
Basil
Juice from 1 lemon
Cherry tomatoes, halved

INSTRUCTIONS:

Heat chicken stock and diced tomatoes in a large saucepan and bring to a boil. Once boiling, add rinsed farro, garlic powder, and red pepper flakes; then reduce to medium-high heat and leave uncovered for 30 minutes, or until farro is tender with an al-dente, chewy center. Remove from heat and stir in Asiago cheese, cover, and set aside.

Pat the shrimp dry. Melt butter in a skillet over medium heat, then add minced garlic and sauté for 30 seconds until aromatic. Place shrimp onto the skillet in one layer and cook shrimp for three to four minutes per side, stirring them in the garlic and butter, and then flip them until shrimp is pink and cooked through.

Serve shrimp over tomato farro risotto. For a bright and fresh pop of flavor, top this dish with cherry tomatoes, chopped basil, and a fresh squeeze of lemon. 

Makes four servings.

NUTRITION FACTS (PER SERVING): 

Calories 420

Protein 34 g

Total fat 13 g

Saturated fat 6 g

Cholesterol 170 mg

Carbs 44 g

Fiber 4 g

Total sugars 4 g

Added sugars 0 g

Sodium 1,020 mg*

*Note: Some shrimp can be high in sodium as it may have been washed in a salt solution during processing. So, if you’re keeping an eye on your sodium intake chat to your grocer or fishmonger to find a lower-sodium option.

Powered by ESHA Nutrient Data, © 2020 ESHA Research, Inc.

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source https://blog.fitbit.com/garlic-butter-shrimp/

Talk to Your Kids About Stress, Especially Right Now

Unlike toilet paper, there’s been no shortage of stress in 2020. And since many households continue to play triple duty as office and school, chances are, if you have kids, they’ve seen you stressed. The next time this happens, don’t try to hide it. 

Based on a recent study, the thinking that parents—particularly of young children—should hide any negative emotions from their kids is well-intentioned but inaccurate. Not only is it good to share your feelings with your children, most of the time, they can pick up on your mood. 

We talked with experts to learn how this happens, the benefits of talking to your kids about your stress, and the best ways to do so.  

Kids Know Stress When They Sense It

Even if you think you’re concealing your stress, your children are probably noticing it and acting based off of their intuition. In a study published in the Journal of Family Psychology, researchers found that when moms tried to suppress their stress, their children actually showed more signs of stress. This effect didn’t happen when dads hid their distress or when parents acted normally and didn’t try to conceal their emotions.

“We think perhaps dads were working harder to have these conversations that they don’t typically have with their kids and also working hard to be tuned into how their kids are feeling,” lead study author Sara Waters, PhD, explains of the parental difference. “This helped them become sensitive to their child’s stress in their body, and that then translated to stress in the dads’ bodies.”

It may also be that, in general, men are more likely to suppress emotions as a go-to strategy to deal with feelings, adds Waters, an assistant professor of human development in Washington State University’s Department of Human Development. It could also be that kids are generally used to their mom being more expressive, including in situations with no stress involved. So, “when kids come into a space with their mom and mom isn’t showing any emotion, that may be weird, so kids pay particular attention to mom. That may be less true with dads.”

Why You Shouldn’t Hide Your Stress

As the study suggests, it’s best to let your kids know that mommy and daddy aren’t always happy. Here’s why.

It helps de-stigmatize negative feelings. “While we don’t want to yell and scream in front of our kids, they are very tuned into how we are actually feeling,” Waters says. If we hide our feelings, “we’re teaching them that we can’t talk about feelings, that it’s not safe to say, ‘I’m not fine,’” she explains. “When parents can share their emotions with their kids, we are helping them become more emotionally resilient and skillful.”

It can reassure them. Discussing emotions can help kids see it’s not their fault that you’re stressed or acting differently, says Divya K. Chhabra, MD, a child, adolescent, and adult psychiatrist. “Kids will sometimes internalize and think they are the reason parents are stressed. Younger kids especially can developmentally not see their parents outside of their relationship, and not see that there are outside things causing mom or dad’s stress,” she explains.

You set an example. Say you’re working from home and your child is doing online schooling. One day, your boss chides you on a Zoom call, and it has you stressed. Take this as an opportunity. If you have a young child, you can say something like, “I just got out of a really upsetting meeting. It was tiring and stressful. I’m going to take some deep breaths to calm down. Would you like to breathe with me?” This example not only explains how you are feeling but also demonstrates a coping strategy, Waters explains. You’re showing that you can still function when things are difficult.

How to Talk to Your Kids About Stress

There are better ways to discuss your stress with your kids. Follow these expert tips.

Don’t try to use your kid as a therapist. “It’s not your child’s responsibility to make negative feelings go away,” Chhabra says. So rather than make your kid your therapist, find a way to express how you are feeling that’s appropriate for their developmental level. And, as mentioned above, it’s helpful to consider asking younger children to join you in a healthy coping activity.  

Make talking about feelings a regular thing. Maybe you go around the dinner table and say your mood or one positive thing and one negative thing from your day, Chhabra suggests. This helps normalize talking about emotions, rather than feelings being something that’s discussed only when a problem arises—or feelings never being talked about.

Bring it up with them. You can also discuss things that you noticed, such as, “It looked like you were having a hard time staying engaged in class today. Do you want to talk about it?” Waters adds that talking isn’t the only way to express and get feelings out. Children (and adults!) can draw or move their bodies, so you may want to suggest those to your child too

Don’t worry about being perfect. “It’s OK to make a mistake once in a while,” Chhabra says. “Model for your kids that you can make a mistake and recover from it. The most important thing is for kids to know you are trying.

The post Talk to Your Kids About Stress, Especially Right Now appeared first on Fitbit Blog.

source https://blog.fitbit.com/talk-to-your-kids-about-stress/

Healthy Recipe: Healthier Whipped Dalgona Coffee

If you’re looking for a morning pick me up that has a little more going for it than a classic cold brew, look no further. This Korean coffee drink, called Dalgona or whipped coffee, is the latest trend to try. It’s a delicious beverage made by whipping equal amounts of instant coffee powder, sugar, and hot water until it’s creamy enough to add to hot or cold milk. The end result is kind of like an upside-down latte. 

It’s easily customizable; you can stick with dairy milk for a more classic coffee beverage, or opt for the non-dairy milk of your choice, as we have in the recipe below. And of course, hot or cold is up to you! To make it healthier, stick to just one teaspoon of sugar and add a dash of cinnamon to enhance the coffee flavor. This recipe calls for honey as it’s sweetener of choice, but regular sugar works, too.

With this easy recipe, you’ll have a delicious coffee drink to serve at brunch, or to sip during your morning meeting! Note: Although it’s fun to squeeze in a mini workout, you can replace the whisk with a food processor to achieve a faster final product (and to avoid getting a cramp in your hand!). 

INGREDIENTS:

2 tablespoons instant coffee

1 teaspoon honey or sugar

¼ teaspoon cinnamon (optional)

2 tablespoons hot water

½ cup non-dairy milk like soy

1 cup ice

INSTRUCTIONS:

Combine the instant coffee, honey, cinnamon (if using), and hot water in a medium bowl. Whisk for five minutes until thick and creamy.

Add ice to glass and top with milk of your choice. Spoon the whipped coffee on top in a thick layer to fill the glass. Serve and enjoy!

Makes one serving. 

NUTRITION FACTS (PER SERVING):

Calories 80

Protein 4 g

Total fat 2 g

Saturated fat 0 g

Cholesterol 0 mg

Carbs 12 g

Fiber 0 g

Total sugars 6 g

Added sugars 6 g

Sodium 45 mg

Powered by ESHA Nutrient Data, © 2020 ESHA Research, Inc.

The post Healthy Recipe: Healthier Whipped Dalgona Coffee appeared first on Fitbit Blog.

source https://blog.fitbit.com/healthy-whipped-coffee/

Fitbit Research in Europe Reveals Renewed Focus on Our Health During COVID-19 Restrictions

Now more than ever our personal health has come into sharp focus because of the impact COVID-19 has had everywhere, especially in Europe. And everyone wants to make informed decisions about our psychological and physical needs no matter what country we live in.

When the first wave of the virus hit at the start of the year, everything felt a bit overwhelming on so many fronts. We all have had first-hand experience of how the pandemic’s rolling restrictions and lockdowns can impact us, but our ongoing experience can be used to channel positive outcomes for our overall well being.

New global data from Fitbit shows how Fitbit users around the globe have embraced new activities to help manage our new normal. To determine how the global pandemic is affecting consumers in Europe, the Middle East, and Africa, Fitbit analyzed the responses from a recent survey conducted by a third party on behalf of Fitbit in August 2020 of more than 14,000 people in France, Germany, Ireland, Italy, Netherlands, Norway, South Africa, Spain, Sweden, UAE, and the UK. The Fitbit research team also analyzed aggregated and anonymous data from February to September 2019 versus the same period in 2020 for those same countries, including step count, active minutes, sleep patterns, and activity types.

How People View Their Personal Health and Wellbeing 

According to the survey responses, people are indeed becoming more conscious of their personal health and wellbeing due to COVID-19. Some things such as respondents’ attention to their health and level of activity, along with improving their sleep practices, are all changes for the better, but other changes to respondents’ health, such as feeling increased stress levels, are being brought into focus as areas where help may be needed. 

Prior to the restrictions and lockdown in these countries, only 22 percent of respondents said that they paid a lot of attention to their personal health, compared to 42 percent now. Also, 63 percent of respondents stated that they are now more likely to prioritise their health than before. 

When analysing physical activity and how COVID-19 affected users when restrictions hit, Fitbit users activity levels reduced and step counts have also declined due to a variety of reasons including less natural moments of activity throughout the day. Fitbit users seem to be missing the simple daily routine activities such as walking the kids to school or taking the stairs during our coffee breaks at work.

As noted above, the Fitbit research team found that users’ activity levels and step counts are down. However, an important factor to note is that the intensity of the activity, such as going for a run or doing a workout, has increased—in particular females across Europe increased the intensity of their active minutes. This may demonstrate that female Fitbit users, in particular, in the countries listed above, are learning new ways to deal with the changes that COVID-19 has brought about. 

From these research findings, we see why it is important to focus on the positive changes brought about due to the global COVID-19 pandemic and continue prioritizing our health for the rest of this year and into 2021. How we understand these changes can help the personal and public health challenge ahead of us all. 

Similarly to Fitbit users, we were also encouraged to see that nearly over a third of survey respondents (38 percent), believe they developed healthier habits and behaviours during the pandemic such as eating and drinking better and improving their sleep practices. The age group showing the greatest attention to their personal health were those ages 18-24 years old. 

In fact, during COVID-19, 44 percent of survey respondents noted that they saw an improvement in their overall sleep duration with many respondents going to bed earlier (32 percent) in order to get a longer night’s rest.

These positive changes were also mirrored in the Fitbit user data across Europe with total sleep duration increasing an average of 10 to 20 minutes per night, compared to the same period last year. Most notably, women aged between 18-29 benefited from an additional 19 minutes per night during lockdown.

Increased Stress Levels

Survey respondents also noted that stress is now a bigger factor in their lives than ever before. Key findings include:

• 50 percent of respondents said their stress levels are higher now than before COVID-19 
• In particular, the younger age groups seem to suffer most, with 56 percent of of 18-24 years old experiencing increased stress levels 
• Survey respondents also noted the various areas of their life affected by increased stress levels included, mood (47 percent), lack of energy (37 percent) and inability to concentrate (27 percent)
• Working from home also brought stressful challenges for the survey respondents, with the primary issue being the inability to differentiate between work and personal life with 38 percent saying they struggled to distinguish between the working day and the weekend.
• In addition, 42 percent of respondents stated they worked more hours while working from home and as a result of their new working arrangements, 26 percent struggled with a negative impact on their mental health.

With rising stress levels, Fitbit data has also shown us that itbit users are coping with  stress by increasing meditation practice. Across EMEA for all age groups Fitbit users shifted to more  mindfulness exercises.

Other coping mechanisms that were revealed in the survey included listening to music (45 percent), outdoor activities such as walking or hiking (27 percent), and talking to friends (25 percent).

As a Fitbit user, being able to tune into your body and recognise the early signs of stress can help you take action and bring moments of calm into your day, especially in this current climate.

To help you manage your own stress consider these practices: 

• Be proactive and mindful. Be aware of your stressors and consider mindfulness practices such as meditation 
• Get more deep sleep. Sleep and stress are linked so getting deep sleep may help to reduce anxiety. This kind of sleep restores activity in the brain regions that keep us calm
• Get outside. Take some time in the outdoors and amongst nature which may help a positive mood shift. Use this time to mindfully focus on your breath and surroundings 
• Think about variety. To help motivate you to continue to move, don’t be afraid to switch up your exercise routine from time to time.

In an effort to help consumers tackle the challenges presented by stress, Fitbit recently launched Fitbit Sense with the world’s first electrodermal activity (EDA) sensor on a smartwatch to help manage stress. The combined on-device and in-app stress management experience with Fitbit Sense gives users insights into their body’s response to stress with tools to help you manage both their physical and mental stress. It can also help users track key trends in your health and wellbeing, with a new Stress Management Score based on heart rate, sleep, and activity levels. 

As the number of COVID-19 cases begins to increase again and with further restrictions coming into force in Europe, we can take learnings from these findings that may help us optimise our overall health and wellbeing, especially as we enter into the winter months. 

The post Fitbit Research in Europe Reveals Renewed Focus on Our Health During COVID-19 Restrictions appeared first on Fitbit Blog.

source https://blog.fitbit.com/fitbit-research-in-europe/

How to Maximize Your Jump Rope Workout

When you think about cardio equipment, treadmills, ellipticals, and stationary bikes may come to mind. But curious to know one of the best tools you can use to get your heart pumping that doesn’t cost hundreds and that you can use anywhere? The jump rope.

This inexpensive, portable device can deliver a super efficient and fun workout in little time. Jumping rope actually works almost every body part. It recruits muscles in your calves, shoulders, forearms, quadriceps, glutes, and especially in your core. “Your whole body has to coordinate,” explains NSCA-certified strength and conditioning specialist Kaylee Woodard. “That brings in your core, or else you will be flopping around everywhere.”

Many athletes train with jump ropes because, on top of this improved coordination, jumping helps develop explosive power and strengthen the ankles, which may help reduce the risk of injury in the joint.

To help you experience all these benefits and get the most of your jump rope workouts, follow these tips from Woodard and her husband Nick. The two are multiple-time national and world jump rope champions, and they co-founded and co-own Learnin’ the Ropes, a youth jump rope program. If there’s anyone to learn how to jump rope from, it’s these two! (Check out their Instagram videos and try to stop your jaw from hitting the ground.)

How to Pick the Best Jump Rope for You

Not every jump rope is the same. Lightweight “speed” jump ropes are best for experienced jumpers who want to do skills like double-unders. If your goal is to master the basics, you could end up tangled and frustrated with that kind of rope. Instead, start with a beaded jump rope. “It’s one of the best things you can use because the weight of the beads helps you feel every revolution,” says Nick, who is also a personal trainer. “A lot of times, people just flick their wrists and don’t know what the rope is doing. A beaded jump rope gives you feedback.” He even uses beaded jump ropes to teach CrossFit students how to do double-unders.

Once you know what type of rope to use, to determine the proper length, hold the rope by the handles and stand in the middle of it. Pull the handles up by your sides. You want them to be right underneath your armpits. If a rope is too long, simply tie knots near the handles. You may also be able to adjust the length by opening the handles up; check the manufacturer directions.

Perfect Your Jump Rope Form

As with any exercise, to get the most benefit and also stay injury-free, you want to use proper form with a jump rope. “A lot of people think jump rope will kill your knees if you aren’t active or are a beginner. That’s not the case if you do it correctly,” Kaylee says. “You’re only jumping about an inch off the ground; it’s not that high of an impact.” According to Nick, proper form includes:

• Staying relaxed in the shoulders
• Focusing on turning mostly from your wrists and a little from your forearms
• Jumping on the balls of your feet
• Keeping your knees soft (you don’t want to lock them out)
• Actively engaging your core the entire time
• Keeping your eyes forward (not up or down)

How to Improve Your Jump Rope Skills

For anyone who loathes when a fitness instructor says to grab jump ropes, don’t despair. You can improve your jump rope ability. If you’re starting with the basics, Kaylee suggests putting both jump rope handles in one hand and practicing swinging the rope by your side; do this with each hand one at a time. “This will help you learn how to control and feel the rope,” she explains. “Then when you have a handle in each hand and start moving it, you will understand how it’s moving around your body.”

As you start jumping, it can be frustrating. “It’s not like running where you can just do it,” Nick says. “You have to build up coordination.” For any level jump roper, the Woodards recommend doing intervals. “We don’t jump for 30 minutes straight. We don’t even jump for five minutes just to jump for five minutes,” Nick explains. They only might jump consistently for that long if they’re training for a competition, where they need to jump for three minutes straight. (Jumping for slightly longer while training helps build up the endurance they’ll need for the big day.)

Nick suggests aiming to do six sets of 30 seconds of jump rope. So try to jump for 30 seconds. When that time is up, rest. Then try to jump for another 30 seconds. Do this for as many sets as you can, until you can do six sets. And even if you get tripped up and only jump for five or 10 seconds during your intervals, you’re getting good exercise.

“You are still burning calories because you’re putting forth continuous effort,” Kaylee explains. “You’re also accomplishing a workout and getting better at a new skill. That provides huge mental benefits.” Try to be patient with yourself (and the rope), and you will experience the endorphins—and that will keep you coming back for more. “Just have fun and try to jump,” Nick says.

The post How to Maximize Your Jump Rope Workout appeared first on Fitbit Blog.

source https://blog.fitbit.com/jump-rope-workout/

Meet Fitbit’s Newest Health Coaches

At Fitbit, we believe in the power of a strong support system. We know that behind every great success story, there’s a team that helped us reach our goals and when we align ourselves with ‘can-doers’ we naturally absorb their positive energy—enter Fitbit’s certified health coaches. They won’t just be your health guide, they’ll be your celebration partner, educational resource, and support system when managing the ups and downs.

Our expert coaches have a variety of health and wellness experience. Before embarking on your health and wellness journey, take a minute to learn about the people available to help you build healthy habits for reducing stress, managing a chronic condition, and eating better.

So, who are the newest certified coaches to join the Fitbit team? Allow us to introduce you:

Amy Hoogervorst

Hi, I’m Coach Amy! I’ve been a coach through Duke Integrative Medicine since 2017 and am a National Board Certified Health and Wellness Coach. A dozen years ago, I started making some lifestyle changes after not prioritizing myself when my children were young. That led to better health and a new career. I am passionate about helping you become your own best health advocate. Outside of coaching, I love hiking with my family, running in different U.S. states, and chronicling life through photos.

Elena Lanaconi

Hi, I’m Coach Elena! I have a Masters in Public Health specializing in physical activity and behavioral health. Additionally, I’m a certified health coach and personal trainer as well as a former collegiate athlete. I’ve been health coaching for 2 years, and I’m drawn to the whole-person centered approach. I’m passionate about helping others thrive and love working with people. I believe we all should feel good in our bodies. I enjoy being creative, running, hiking, and practicing yoga!

Shannon Gabriel

Hi, I’m Coach Shannon! I am a Registered Dietitian with 17-years of experience and have been health coaching for the past 12. I love coaching for the fact that I can help you take control of your lifestyle and establish a plan of action to feel your best! I want you to feel good about the choices you’re making and see the changes you’re looking for. In my free time, I love all forms of exercise including hiking, strength training, and yoga. I’m also a huge foodie!

Mindi Masters

Hi, I’m Coach Mindi, a Registered Dietitian, Trainer, and NBCHWC Coach. Health became a value in college as I journeyed to recover from anorexia. My mantra: Be the confident hero of your health and self-care at every stage of life. Together, you can bridge the gap from knowing to doing. I have 30-years of experience coaching sustainable change in weight/disordered eating, diabetes, stress, and exercise. I enjoy moving outside, pickleball, line dancing, teaching senior fitness, and blowing bubbles with my grandkids.

Ashley Beall

Hi, I’m Coach Ashley! I studied at the Institute of Integrative Nutrition and am a National Board Certified Health and Wellness Coach (NBC-HWC). My previous career was in media sales, but I was inspired to become a health coach after overcoming some personal health challenges and wanting to help others do the same! I cleaned up my diet and found myself with more energy, which allows me to do more of what I love including hiking, swimming, and playing with my two-year-old niece.

Shantel Shea

Hi, I’m Coach Shantel! I am a Mayo Clinic Trained Wellness Coach and ACE Certified Personal Trainer. My passion is helping people find internal motivation to achieve lasting health and wellness goals! I understand firsthand how difficult weight loss and maintenance are. I also have experienced how stress impacts health. I became a health coach in order to make a difference in peoples’ lives! Outside of coaching, I enjoy spending time with family, traveling, running, hiking, and strength training.

Stefanie Valdez

Hi, I’m Coach Stefanie! I’m a National Board Certified Health and Wellness Coach and have been coaching for three years. I have a graduate degree in Health Education and Promotion and am a Certified Health Education Specialist. My interest in coaching began because many of my family members suffer from diseases that can be modified or reduced through healthy lifestyle changes and I wanted to help them. I enjoy yoga and any activity that’s outdoors, especially if I can enjoy it with my dog!

Ready to start your journey with a certified Fitbit health coach? Click here and get working towards your best self today.

The post Meet Fitbit’s Newest Health Coaches appeared first on Fitbit Blog.

source https://blog.fitbit.com/meet-new-fitbit-health-coaches/

How to Build a Healthy Salad

No one ever had a linguine deficiency. But vegetables can be trickier to work into your daily rotation than pasta is—which is why we’re grateful for salads. “They’re an easy and delicious way to get at least a serving or two of veggies, which most Americans are lacking in,” says Keri Gans, R.D.N., the author of The Small Change Diet. Although making a satisfying salad is kind of an art, there’s some science to it. Here’s a loose formula that can help you put together a delicious, nutritious plant-based meal in less time than it takes to boil water.

Turn over a new leaf. Start with a base of leafy greens. There’s nothing wrong with pale romaine or butter lettuce, but a dark green or red color—think spinach, kale, arugula, or radicchio—usually means more nutrients, says Gans. Fold in chopped fresh herbs to add a big hit of flavor for very few calories.

Veg out. Now it’s time to pile on the color and crunch. “The more veggies the better—if they’re raw or simply steamed,” says Gans. Limit yourself to 1 cup of roasted vegetables, which are tossed with oil and salt, and don’t count starchy veg, like peas, corn, or sweet potatoes here—these provide more carbs than light vegetables, so add them to the “smart carbs” bucket below.

Bulk up. For staying power, you’ll want your salad to have protein. Some options: 3 to 4 ounces of chicken, tuna, or steak, or two hard boiled eggs. “A half cup of beans can work as either your protein source or your carb, but since beans don’t provide as much protein as meat or poultry, you may want to consider adding a hard­ boiled egg or some nuts,” says Gans. 

Add smart carbs. Speaking of carbs, the complex kind—which contain fiber your body digests slowly—are another way to make your salad filling. Besides beans, Gans also recommends a half cup of warm or cold cooked grains, such as barley or brown rice, half a cup of starchy veg, such as peas, corn, or sweet potatoes, or 1 cup of fresh fruit. If you prefer dried cranberries or apricots, make sure they don’t have added sugar, and shrink the serving size to a quarter of a cup.  

Don’t fear fat. Avocado, cheese, and nuts and seeds not only add flavor, they also have health benefits. A serving of avocado, which is one-third of an avocado, delivers 3 grams of fiber along with antioxidants and heart-healthy monounsaturated fats. Nuts and seeds (a serving of which is 1 ounce), also deliver good fats, plus protein. Cheese contains protein too, and it’s an excellent source of calcium. Crumble or grate it to make a 1-ounce serving go further. A drizzle of extra-virgin olive oil will help you absorb more fat-soluble nutrients and comes loaded with heart-healthy antioxidants. To avoid adding too many calories, pick one healthy fat option, not all four.

Dress nicely. You can add oil and either vinegar or freshly squeezed citrus juice separately, or combine them first to make a vinaigrette. Either way, a good ratio is two to three parts oil to one part acid. For added flavor, experiment with mustard, minced garlic or shallot, or citrus zest. If you prefer a creamy dressing, try whipping up a better-for-you granch dressing or throw an avocado into a food processor with some garlic, lemon and olive oil. 

Skip the toppings. Keep the salad healthy by avoiding bacon bits, croutons, and bottled creamy dressings—these can be a surprising source of calories, as well as sodium and added sugar. 

The post How to Build a Healthy Salad appeared first on Fitbit Blog.

source https://blog.fitbit.com/build-a-salad/

Finding Your Pandemic Flow: New Fitbit Data Reveals Your New Favorite Activities

As the world continues to adjust to our new normal of living between lockdowns and a pandemic, Fitbit aggregated user activity data between March and September of 2020 shows how users have adapted during this unprecedented time by embracing new activities despite facing challenges such as closed gyms, remote work, and a host of other factors pushing people towards a more sedentary lifestyle. 

Earlier Fitbit data found that daily step counts decreased by as much as 38 percent in certain global regions in response to pandemic lockdowns. Similarly, a study from Business Facilities in March found that the U.S. increased its average workday by almost 40 percent, adding an extra three hours, the largest jump worldwide. But this decrease in steps and increase in work time, doesn’t mean we’re not finding ways to stay active.

The latest findings from our research team’s review of aggregated user data reveal key trends:

1. Stress relieving activities and activities that don’t require gym-access are on the rise. Meditation, for example, increased 2,900 percent globally and even more in certain countries like the UK and New Zealand.
2. Active minutes are down around the world—a change from our earlier research in June which found active minutes increased as steps declined. 
3. Even though active minutes have been decreasing since June, Fitbit users are exercising with more intensity in certain activities, particularly opting for stress relieving and non-gym activities like meditation, yoga, pilates, running, and hiking. 
4. Steps are still down overall around the world.
5. Sleep duration is up around the globe—but especially in Latin America.

With these trends, the research shows how people around the world have adapted to global pandemic-induced lockdowns. In order to compare the data and explore these trends, the research team had to compare last year to this year to get a better look into activity patterns. 

What we studied

To identify the differences the pandemic has driven in the Fitbit community around the globe, the Fitbit research team analyzed aggregated, anonymous population level data from Fitbit users ages 18 to 80 with a BMI of 15 to 60 across tens of million Fitbit users from March 1 to September 30, 2020 as compared to the same time period in 2019, including step counts, active minutes, and activity types.

What we found

Overall, throughout the COVID-19 pandemic, our research team found that workout intensity with activities like running increased, and stress reducing activities like meditation and yoga gained popularity throughout the world. Interestingly, certain activities like meditation, hiking, and running have become even more popular in specific countries like New Zealand, Sweden, and South Africa, respectively. 

When the team dug deeper into the data, they saw that the majority of activities that gained popularity or remained consistent happened to be activities that we typically associate with stress reduction. High intensity exercise is already known to reduce stress on a chemical level—whether it’s stimulating endorphin levels in the brain in what’s typically referred to as a “runner’s high” or reducing stress hormones like adrenaline and cortisol. Similarly, mindfulness activities like meditation, yoga, and pilates are known to help stimulate serotonin and endorphins while reducing those same stress hormones.

Workout Intensity Increases

As mentioned above, step counts still remain lower across the board. Although the intensity of active minutes have been increasing since the start of the pandemic, the total active minutes have decreased for every age group and gender from March through September 2020 compared to last year. However, the intensity of active minutes actually increased compared to last year with the exception of men between 18 and 49 years old. For reference, when we describe “intensity of active minutes,” we’re describing the differing levels of low, moderate, and intense activity that we use in our active minute calculations. 

So are people more or less active now than before the pandemic? Well, that depends on your definition of active. Our data shows that users are taking fewer steps and achieving fewer active minutes. However, because they gained more intense active minutes, our data also shows how Fitbit users might be pursuing activities with more intensity and ultimately using their time more efficiently to achieve results.

Calming our Nerves During the Pandemic

While logging meditation as exercise had a massive 2,900 percent average increase for all age groups of Fitbit users around the world, there was also a surprising increase in cardio-focused activities that don’t require a gym like kickboxing, jumping rope, and rollerblading. 

Without access to gyms, Fitbit users have turned to activities they can do at home or on their own in an attempt to adapt to the challenges of our environment during COVID-19 restrictions. For 18-29 year old Fitbit users, both roller blading and yoga nearly tripled in popularity as compared to the same time period last year, and for all age groups kickboxing increased an average of 38.8 percent. For context, during this time period there was also a global bike shortage as people sought out a new activity during the quarantine that didn’t require a gym. 

Global Activity Patterns

While all of these activities spiked globally, certain countries saw larger increases in specific activities representing the trend of Fitbit users shifting to activities that don’t require a gym. Some notable regional increases include: 

• Meditation: New Zealand had the largest spike in meditation with a massive 9,017.5 percent increase, followed by Great Britain, which had an impressive 7,350 percent increase compared to the global average (percent increase versus global average).
• Hiking: Sweden saw the largest increase in hiking at 181.3 percent. In comparison, Canada came up in fourth place with a 102.9 percent increase in hiking activity.
• Running: Spiked the most in South Africa with a 99.24 percent increase, and jumped in Singapore by 50.5 percent. 
• Inactivity: Active minutes intensity decreased overall in Latin America. In fact, Latin America was the outlier in multiple variables like activity counts, most likely because COVID arrived later in LATAM than in other markets. Read more here about the impact of COVID-19 around the world in this past blog post.

Conclusion

As the data shows, the lockdown has sparked a massive global increase in both stress-reducing activities as well as activities that don’t require a gym. Whether it’s the soaring popularity of meditation or the renewed interest in hiking in countries like Sweden, the data reveals the ability for humans to adapt to their surroundings to find healthy outlets in challenging circumstances. 

Whatever activities you decide to pursue, make sure to take care of yourself and your health. To support you and your health, we’re offering a 90-day free trial of Premium for new Premium users to help you stay active, sleep well, and manage stress—check it out here. Fitbit Premium uplevels your Fitbit experience, unlocking deeper analysis of your data and more personalized insights that connect the dots across your activity, sleep, and heart rate.

The post Finding Your Pandemic Flow: New Fitbit Data Reveals Your New Favorite Activities appeared first on Fitbit Blog.

source https://blog.fitbit.com/finding-your-pandemic-flow/

Healthy Recipe: Turkey Brunch Burger with Arugula, Shallot, & Maple Syrup

This turkey breakfast burger is a great brunch option for those looking for a filling meal without the hours of prep that can go into a full brunch spread. It also offers plenty of room for personal touches; we used a brioche bun, which is totally fine for the occasional indulgent brunch, but for a healthier everyday option you can swap it for a whole-wheat English muffin or 100 percent whole-wheat burger bun. If you’re keeping an eye on your carbs, wrap your burger in a couple of large leaves of lettuce. The thick turkey patty in this burger is moist and flavorful, and the addition of fresh sage reminds us of classic breakfast sausages. 

Top it with a runny egg and a dash of hot sauce to give it a little kick, and you’re ready to eat! 

INGREDIENTS: 

2 oz (60 g) ground lean turkey

½ teaspoon fresh or dry sage

1 tablespoon shallot or red onion, finely chopped 

½ teaspoon pure maple syrup

Nonstick spray

1 thin slice white cheddar cheese

1 egg

Salt 

black pepper

1 bun of your choice (this recipe uses a brioche bun, but you can swap for a whole-wheat English muffin, or lettuce wrap)

¼ cup arugula

Hot sauce (optional)

DIRECTIONS: 

Add turkey, sage, shallot (or onion), and syrup into a small bowl and mix until combined.

Place a skillet over medium heat and spray with nonstick spray. 

Form the turkey into a thin patty and place in pan. Cook on each side for about four minutes until the center is firm to the touch. Place a slice of cheese on top and cook until melted, remove from pan.

Spray pan with nonstick spray and crack egg into the center. Sprinkle with salt and pepper and cook until whites are solid, about four minutes.

Toast your bread and then place arugula on the base, top with your turkey patty, then the egg. Add a dash of hot sauce before placing the bun on top.

Makes one serving. 

NUTRITION FACTS (PER SERVING): 

Using brioche bun

Calories 510

Protein 30 g

Total fat 21 g

Saturated fat 10 g

Cholesterol 265 mg

Carbs 49 g

Fiber 0 g

Total sugars 8 g

Added sugars 2 g

Sodium 670 mg

NUTRITION FACTS (PER SERVING): 

Using whole-wheat English muffin

Calories 360

Protein 30 g

Total fat 14 g

Saturated fat 6 g

Cholesterol 215 mg

Carbs 32 g

Fiber 0 g

Total sugars 8 g

Added sugars 2 g

Sodium 470 mg

NUTRITION FACTS (PER SERVING): 

Using lettuce leaves to wrap patty

Calories 230

Protein 25 g

Total fat 12 g

Saturated fat 6 g

Cholesterol 215 mg

Carbs 5 g

Fiber 1 g

Total sugars 3 g

Added sugars 2 g

Sodium 230 mg

The post Healthy Recipe: Turkey Brunch Burger with Arugula, Shallot, & Maple Syrup appeared first on Fitbit Blog.

source https://blog.fitbit.com/turkey-brunch-burger-2/

Healthy Recipe: Cauliflower Parm with White Bean Puree

Whether you’re trying to work more plants onto your plate or simply want to lighten things up, cauliflower parm puts a tasty spin on an old favorite. Roasted in the oven, it’s light, tender, crispy, and crunchy, then drenched with cheesy goodness. And it’s big on nutrition too. Each generous serving delivers more than an entire day’s vitamin C, a third of your daily iron and zinc, plus it’s packed with cancer-fighting glucosinolates. 

To round things out, a side of lemony white bean puree provides plenty of slowly-digested protein and fiber to keep you full and satisfied. So go ahead, dig in!

Note: To save time on busy nights, there’s no harm in reaching for a readymade jar of tomato sauce, just look for a brand that’s low in sodium and added sugars.

INGREDIENTS:

For the tomato sauce: 

1 tablespoon olive oil

1 small onion, finely chopped 

1 clove garlic, minced

1 can 28 oz (794 g) crushed tomatoes, no salt added

1 tablespoon tomato paste

1 pinch dried chili flakes

Salt and freshly ground black pepper

For the cauliflower: 

1 medium head cauliflower, cut into 1-inch florets

Olive oil cooking spray

¼ teaspoon garlic powder

Salt and freshly ground black pepper

1 ⅓ cups (150 g) shredded part-skim mozzarella cheese

For the white bean puree:

1 tablespoon extra-virgin olive oil

2 cloves garlic, minced

2 15.5-oz cans (879 g) cannellini beans, no salt added, rinsed, and drained 

¾ cup (6 fl oz/177 ml) water

½ teaspoon fresh thyme leaves, finely chopped

Salt and freshly ground black pepper

Zest of 1 lemon

Juice of 1 lemon

INSTRUCTIONS:

Preheat oven to 425°F (220°C). 

Make the tomato sauce: In a large sauté pan over medium-low heat, warm 1 tablespoon of olive oil. Add the onion and sauté, until soft, about 7 minutes Add the garlic, and stir for 1 additional minute. Stir in the crushed tomatoes, tomato paste, chili flakes, salt, and pepper. Cook uncovered, stirring occasionally, 15 minutes. Remove from heat. The sauce will be a little chunky, but you can puree it in a blender or food processor if you prefer a smoother sauce.

Make the cauliflower parmesan: Arrange cauliflower florets on a large rimmed baking sheet. Spray with olive oil cooking spray. Toss florets gently with your hands to make sure they are fully coated. Season with garlic powder, salt, and pepper.

Roast cauliflower until tender, 30 to 35 minutes, stirring with a spatula halfway through cooking. Remove cauliflower from oven.

Spray a 13 x 9-inch (33 x 23-cm) baking dish with olive oil cooking spray. Spread a thin layer of tomato sauce (about 1 cup) onto bottom of baking dish. Transfer cauliflower to baking dish and arrange in a single layer. Top cauliflower with remaining tomato sauce. Sprinkle with mozzarella cheese. Bake for 12 to 15 minutes, or until cheese has melted. 

Make the bean puree: In a medium sauté pan over low heat, warm 1 tablespoon of olive oil. Add garlic and stir, 1 minute. Stir in cannellini beans, water, thyme, salt and pepper. Raise heat to high and bring beans to a boil. Reduce heat to low and simmer for 5 minutes. Remove pan from heat. Stir in lemon zest and lemon juice. Remove from heat.

Mash beans well with a potato masher or puree in a blender or food processor until smooth, adding more water, if necessary, to achieve a creamy consistency. Serve alongside cauliflower. 

Makes 4 servings.

NUTRITION FACTS (PER SERVING):

Calories 460

Protein 26 g

Total fat 16 g

Saturated fat 5 g

Cholesterol 24 mg

Carbs 52 g

Fiber 15 g

Total sugars 13 g

Added sugars 0 g

Sodium 377 mg

The post Healthy Recipe: Cauliflower Parm with White Bean Puree appeared first on Fitbit Blog.

source https://blog.fitbit.com/cauliflower-parm/

How to Pack a Commuter Bike Bag Like a Pro

As people start returning back to the office after working from home, some may be looking for other commuting options to replace a crowded subway or bus. And biking to work may become more popular. 

While nobody can predict the future, shifting to a commute on two wheels takes some planning. For example, you may want to drive into the office once a week to drop off some clothes and leave a pair of dress shoes under your desk. And if you decide to bike to work long-term, you’ll probably also want to invest in a good bag and learn how to pack it so that you are comfortable and don’t squish your lunch. 

We talked to packing and travel expert Anne McAlpin to learn what to look for in a commuter bag as well as how to pack like a pro. 

Find the Best Bag

“The biggest mistake I see people make is they usually have the wrong bag,” McAlpin says. “It’s not designed for their type of travel.” Here’s how to choose your best carryall.

Make a list. First make a checklist of everything you think you need to pack. Then carefully go back over that list and decide: Do you really need all of that? You may be able to leave some items at the office or forgo them.

Backpack vs messenger bag. Once you have an accurate list of what you’ll need to pack, then decide how big of a bag you need to carry it all. Compared to a messenger bag, a backpack is better for your back and more evenly distributes weight. However, some commuters prefer the easier access of a messenger bag. In the end, it’s your personal preference. 

Go for waterproof. Whatever you do, McAlpin recommends a waterproof bag. That way, should you get caught in a downpour, your items should remain dry. Roll-down-top-style bags provide further protection from the rain, she adds. You can also purchase a rain cover for your backpack if that’s more your style.

Pockets or no pockets. Think about how you like to organize when you back a suitcase, McAlpin says. “Do you like having pockets, or do you prefer a big, empty box?” That will help you decide what features you’d like in a commuter bag. If you go with pockets, be sure any zippers are sealed—if not, water can leak in if it rains. That may not be a deal breaker, but be sure you don’t put valuables in those pockets then, or always have some ziploc bags on hand for added protection. Some backpacks also have a zippered pocket that rests against your back, perfect for your phone or other items you don’t want to risk getting pick-pocketed.

Go for padded straps. “Padded or wide straps will evenly distribute the weight and are more comfortable,” McAlpin says. If you use a backpack, you may also want a waist strap to help keep the bag from shifting as you bike.

Consider reflectivity. Especially if you will be commuting during the early morning or later evening when it’s dark outside, reflective markings on your bag will make you more visible to drivers.

Look for a laptop compartment. If you know you’ll carry your laptop more often than not, a dedicated laptop pocket will help protect your tech should you drop the bag or have items in your bag that could scratch it, McAlpin says. Same goes if you’ll carry a tablet.

Get a warranty. “Don’t buy cheap stuff,” McAlpin recommends. Most good brands and bags come with a lifetime warranty. The price tag is worth knowing your gear is safe and that you can get a replacement should anything happen to the bag. (Read the warranty before you make your purchase.)

Consider getting fitted. Fittings aren’t only for suits and wedding dresses. “You can have your bag fitted to your body,” McAlpin says. Many outdoor retailers and bike shops can do this. They’ll measure your back to help determine which bag is best for you and help adjust it to your body.

Pack Like a Pro

Now that you have your bag, it’s time to pack! Here are McAlpin’s tips.

Don’t overpack. Many people take too much, McAlpin says. If your checklist was accurate, this shouldn’t be a problem. However, as you commute, you may discover other items you don’t need or that you can leave at work rather than carry every day.

Leave shoes at work. Or if you want to bring shoes into the office, put any socks inside of them and pack them in a plastic bag. When you change shoes, you can put your sweaty, possibly dirty commuting shoes in the bag so nothing else gets messy. Put your shoes either on the bottom of the bag (nested toe to heel so they take up less room) or place one on each side of your laptop for added protection.

Put your clothes on the bottom. Put your shirt on a flat surface and place your pants on top. Fold any sleeves and other excess material from the shirt in over the bottoms. Then roll everything, McAlpin says, smoothing the fabric out as you go. “This doesn’t really wrinkle your clothing unless it’s 100-percent cotton,” she says.

She suggests putting your rolled clothes in clear packing cubes for several reasons: One, if you open your bag and items fall out, you don’t have to worry about your underwear falling on the sidewalk. Two, when you want your clothes, you don’t have to dig through your bag to find them. And three, when you arrive at work, you can pull out the cube and take just that to the bathroom to change rather than taking your entire bag. 

Put your clothes on top of your shoes (if you’ve packed those too) at the bottom of your bag, McAlpin recommends.

Slide in your laptop. If you haven’t already added it in step 2 with your shoes, put your laptop in its designated area.

Add your lunch. If you’re packing any meals or snacks, place them in reusable plastic containers so they don’t get crushed, McAlpin says. But this on top of your clothes. Keep your water bottle handy, though, ideally in a cage on your bike.

Top it off with essentials. Anything you’ll need the minute you get off your bike—your lock, office pass, phone, wallet—pack into another cube and place those on the top of your bag, McAlpin says. That way you can grab them all in one swoop, with no digging. For women, you may choose to put these items in a small shoulder bag that you use once you arrive at the office, McAlpin adds. Then, should you go out to lunch, you don’t need to take your entire big commuter bag with you.

Consider a few extras. These days, you want to keep a face mask and possibly hand sanitizer and gloves handy. These could go in a side pocket or the final packing cube. And should the forecast call for rain, put your coat on top of everything. “That adds an extra layer of waterproofing,” McAlpin explains. Lastly, a small microfiber towel or cloth in an easy-access pocket can be used to wipe down a wet bike seat or glasses. When you wring it out, it will be about 90 percent dry, she says—much better than lugging a heavy, sopping wet towel with you.

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source https://blog.fitbit.com/pack-commuter-bike-bag/