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

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

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

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

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

What is the connection between sleep and mental health?

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

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

How to create healthy bedtime habits

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

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

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

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

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

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

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

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

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

4 Ways to Feel More Comfortable in Your Own Skin

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Foods That Play a Role in Reducing Blood Cholesterol

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

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

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

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

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

Foods that Increase HDL “Good” Cholesterol: 

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

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

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

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

Foods that Lower LDL “Bad” Cholesterol: 

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

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

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

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

Try simple swaps. Use olive oil instead of butter.

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

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

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

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

Healthy Recipe: The Perfectly Balanced Post-Workout Smoothie

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

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

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

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

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

INGREDIENTS:

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

1 medium banana

2 tsp unsweetened cocoa powder

2 tsp hemp seeds

¼ cup oats

¼ cup low-fat Greek yogurt

Shaved dark chocolate to serve

INSTRUCTIONS: 

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

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

Makes 1 serving.

NUTRITION FACTS (PER SERVING): 

Calories: 370

Protein: 21 g

Total fat: 9 g

Saturated fat: 3.5 g (18%)

Cholesterol: 20 mg

Carbs: 58 g

Fiber: 7 g

Total sugars: 29 g

Added sugars: 0 g

Sodium: 130 mg

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

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

Learn How Self Care Has Evolved Since 2020

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

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

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

What exactly is self-care?

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

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

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

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

So, how has self-care evolved since 2020?

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

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

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

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

What’s next for self-care?

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

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

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

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

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

A Dynamic Warmup and Beginner Workout All in One

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

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

Why are core, mobility, and balance training important?

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

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

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

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

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

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

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

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

Then alternate between pointing the toes and flexing the foot. 

Start with 5 to 10 on each foot. 

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

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

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

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

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

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

Repeat 15 times, 5 of each.

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

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

Perform 15, then switch legs. 

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

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

Repeat 15 times.

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

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

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

Pause here, then return to your starting position. 

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

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

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

Repeat 3 to 5 times on each leg.

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

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

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

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

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

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

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

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

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

Healthy Recipe: Matcha Green Tea Mochi Cake

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

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

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

INGREDIENTS: 

1/2 cup coconut oil, softened

4 eggs

2 cans of light coconut milk, 26 ounces

1 ½ teaspoons vanilla extract

3 cups rice flour, Mochiko 

1 cup cane sugar

2 teaspoons baking powder

1 tablespoon matcha powder, unsweetened

1 handful unsweetened shredded coconut 

INSTRUCTIONS: 

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

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

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

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

Makes 24 small square servings. 

NUTRITION FACTS (PER SERVING): 

Calories 190

Protein 3 g

Total fat 9 g

Saturated fat 7 g 

Cholesterol 30 mg

Carbs 26 g

Fiber 1 g

Total sugars 9 g

Added sugars 8 g

Sodium 10 mg

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

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

How Dehydration Can Impact Your Performance When Staying Active

Do you keep a drink bottle next to you on your work desk, but forget to drink from it? Or maybe you put post-it notes on your computer to remind you to drink regularly, but end up ignoring them? Well, you’re not alone. 

Many of us tend to focus on nutrition to help us strive for gold, whether at the gym or in the workplace. Yet, hydration is just as important—after all, it affects every system in the body. 

Our bodies are comprised of about 60 percent water. So if the balance is a little off, this can affect our decision-making, mental state, and overall performance.

Let’s explore the science and test the waters, so to speak.

Water helps regulate our body temperature, deliver nutrients to the body’s vital organs, and keeps them functioning optimally. In addition, hydration affects our mood, thinking, and sleep quality. Being dehydrated can result in poor concentration and slower reaction times. Even a slight decline in hydration can lead to a drop in cognitive performance and headaches. 

Have you ever experienced brain fog? Dehydration is a key mediator of this process. 

Because hydration is pivotal for our brain health, it makes sense that our mood can dip if we’re falling short on our fluid requirements. Recent research shows that dehydration can impact our mood. One study even found that light sleepers (less than 6 hours a night) had significantly higher incidences of dehydration than their better-rested counterparts. It’s easy to forget that a good night’s sleep can do wonders for our mood. So, rather than reaching for a quick pick-me-up, the answer may lie in that bottle of water beside you. 

When water levels are less than optimal, blood volume decreases. This reduction places extra strain on the heart to maintain blood pressure and blood flow to our vital organs. Mild dehydration is defined as a 1.5 per cent decline in normal water body volume. A fluid deficit above 2 per cent can be particularly dangerous. So it doesn’t take much to be running a little low and experiencing negative consequences.  

When staying active, hydration is key to performance. It’s important to maintain levels when working up a sweat on the track or in the gym. The challenge of preserving our water supply is made even harder during extreme events and in hot and humid environments. Athletes face the same consequences if their hydration levels are less than optimal, so it’s paramount that they develop a hydration strategy during and post the event. Athletes will need to consume 125 to 150 percent of their body fluid loss after exercising. This takes careful consideration, and a plan may need to be devised by a sports dietitian. 

For athletes and non-athletes alike, it’s important to drink frequently over the day. So, what’s the magic number? Eight glasses of water a day appears to be the widely accepted recommendation. However, this is simply a guideline. That’s because our fluid requirements are based on several key factors, such as age, size, activity level, and ambient temperature. So it’s best practice to monitor the color of your urine. If it’s yellow, drink more water. 

Meanwhile, thirst is not a great predictor of hydration. The thirst response is only spurred into action at 2 percent dehydration. The hypothalamus regulates this response. It signals the posterior pituitary gland to secrete Antidiuretic Hormone (ADH) to conserve fluid stores. Your body and brain will stop at nothing to ensure it has enough fluid on board to function near its best, even when things are less than adequate. 

Setting up a hydration plan and following it will likely result in some favourable outcomes. Remember that keeping a full drink bottle on the desk beside you is only half the equation. So, bottoms up!

The post How Dehydration Can Impact Your Performance When Staying Active appeared first on Fitbit Blog.

source https://blog.fitbit.com/dehydration-impact-performance/

How This Longtime Fitbit User Learned That Wellness is a Journey, Not a Race

Over the years, I’ve changed my view of how to achieve health and well-being. When I was a younger man, I ran marathons and even a 50-mile ultra-marathon. I remember one half marathon in particular. It was pouring rain and cold and I missed the time I wanted to make by 15 seconds. I was so angry. I was beating myself up so much that it took all the joy out of it. That was a turning point. I realized to be healthy I didn’t have to compete with anyone, including myself. 

Then in 2014, I fainted unexpectedly and went through a lot of tests. They never did figure out why I fainted but they did find an aneurysm near my heart. An aneurysm is a bulge in the wall of a blood vessel. It didn’t require surgery but my doctor said it would need monitoring. That’s when I stopped running. My doctor advised that walking was the perfect exercise for me. 

That was about the time I got my first Fitbit, and since then I’ve logged over 20,000 miles walking. I try to do between 20,000 and 40,000 steps each day, which translates to between 11 and 22 miles. I usually have some 70s or 80s hard rock playing in headphones, some Zeppelin or Journey or AC/DC if I want to pick up the pace. When it gets really hot here in Louisville, there is a quarry that has a shallow edge about 4 feet deep. I can walk in the water, and that keeps me cool. I can monitor my heart rate on my walks to make sure it doesn’t go too high.

When I bought a Fitbit Sense in 2020, I signed up for the Premium service to access a more comprehensive look at all my health data. When I go to the doctors, I print out my Fitbit Wellness report that tracks my information over the previous year. My cardiologist loves seeing the data I bring with me. There’s been no change in the aneurysm, which is good. “Whatever you are doing, just keep doing it,” my doctor told me on my last visit.  

My new Sense watch has given me a broader view of my health. I like to look at my Sleep Score every morning when I get up. If my score is low that might mean I‘m recovering from a long walk the previous day. The information helps me plan how much I can expect from my body. I also check in on the EKG to confirm I have a normal sinus rhythm and I like to see that my heart rate variability, oxygen saturation, and my resting heart rate are in my normal range. My college degrees were in physics and mathematics, and my career was in setting up logistic systems for hospitals and major delivery companies. I like having access to data, and it’s remarkable how much information the Fitbit system can accumulate and display. That appeals to me.

All the data helps me understand my body better. You can discover interesting things. For instance, through the nighttime temperature skin monitor, I’ve learned that I get a better Sleep Score if I keep my bedroom cooler.  

Wellness isn’t a race, and it’s not necessarily about pushing your body to its limits. It’s more about all the parts working in sync. My wife, two of my daughters, and a number of my friends all have Fitbits too, and they love them. I’m 70 years old now and I like to think that I’m setting a good example by staying highly active and monitoring my health in ways that would not be possible without my Fitbit. I hope they think, “Well, if he can do it, so can I.” 

As told to Ethan Watters

The post How This Longtime Fitbit User Learned That Wellness is a Journey, Not a Race appeared first on Fitbit Blog.

source https://blog.fitbit.com/john-ashley-fitbit-story/

10 Minute Hacks You can Use Today to Get Better Sleep Tonight

A lot of people think that getting better sleep is a process that requires a lot of time and energy, which can deter them from even trying. But getting a better night’s sleep doesn’t have to require a ton of time or energy; if you have 10 minutes, there are plenty of quick, simple strategies you can use today to get a better night’s sleep tonight.

Let’s take a look at five hacks you can incorporate into your daily routine to get a better night’s sleep—all of which take 10 minutes or less.

Set an alarm to cut off digital distractions

There are few things as harmful to your ability to get high-quality sleep than digital distractions. Not only can the time you spend scrolling through Instagram on your phone, surfing the internet on your laptop, or binge-watching Netflix make you feel stressed out, which in turn makes it harder to sleep, the blue light that those screens can negatively impact your body’s circadian rhythm. And as we all know, this ultimately makes it harder to wind down and actually fall asleep.

So, if you want to get better sleep tonight, one quick and easy step you can take today? Set an alarm to cut off digital distractions.

In the morning, choose a time that you’re going to disconnect from screens—and make it at least an hour or two before bedtime. “Set a cut-off time for the news, social media, work email at least one hour before going to bed. You need to allow your mind some down time to transition into sleep,” says Dr. Nishi Bhopal, MD, board certified psychiatrist and sleep specialist at IntraBalance and member of the review panel at Sleep Advisor.

Then, set an alarm for that time to remind you to power down your devices. Setting an alarm takes less than a minute—but it will remind you when it’s time to disconnect, wind down, and let your brain and body get ready for bed.

Swap your bedding

Making your bed is (probably!) already a part of your morning routine. But if you want to get better sleep at night, making your bed might not be enough—you may need to swap out your bedding.

The bedding you choose affects your body temperature. And, if your bedding is making you too warm, or not keeping you warm enough, it can have a negative impact on your sleep quality.

So, if you find yourself tossing and turning each night—and waking up with either the sweats or the shivers—a quick blanket, comforter, or sheet swap might be just the hack you need to get high-quality sleep you need to feel your best. 

Swapping your bedding for something warmer or cooler is a quick fix, so make sure, at the very least, you’re changing out your bedding on a seasonal basis. “You might want to use lighter bedding with a looser weave in the summer to help regulate your temperature and choose a heavier fabric to help you stay warm in the winter,” says Bhopal.

Toss a sleep-promoting food into each meal

Another behavior that’s definitely already a part of your daily routine? Preparing food for yourself. So, if you want a quick way to promote better sleep, there’s an easy hack you can piggyback onto your existing food prep—and that’s adding a sleep-promoting food to every meal.

There are a number of foods that will help promote better sleep—and incorporating those foods into your meals each day will help ensure you get your best rest each night. For example, are you having a salad for lunch? Toss a handful of almonds on top. Just one ounce of almonds contains about 20 percent of your daily value of magnesium, which can help improve sleep. Cooking up a mouthwatering salmon dish for dinner? Good news—you’re a step ahead of the game, as the omega-3s and vitamin D found in fatty fish (like salmon, tuna, and sardines) may help improve sleep quality and quantity.

Tweaking your meals to include sleep-promoting foods takes very little time and effort every day—but can make a huge difference in how you sleep every night.

Schedule movement throughout the day

If you spend just about all your time sitting, you’re going to find it hard to fall and stay asleep. “Being sedentary all day is shown to be associated with insomnia and sleep disturbances,” says Bhopal.

So, if you’re looking for a quick hack to get better sleep? You better get moving. Schedule five to 10 minute “movement breaks” throughout the day. For example, “if you’re working at a desk all day, get up every hour and do some stretching, squats, or other forms of movement,” says Bhopal. 

Making exercise and movement a part of your daily routine will ensure that you break up your sedentary time with movement and activity—which can help you get better sleep at night.

Schedule a 10-minute block of “worry time”

If worry and anxiety are keeping you up at night, one of the best things you can do to get better sleep? Create space in your day for that worry and anxiety.

“Do a ‘brain dump’ during the day, also known as ‘scheduled worry time,’” says Bhopal. 

Set a timer for 10 minutes—and use that 10 minutes to write out all the fears, worries, thoughts, and anxieties that run through your mind when you’re trying to sleep. “This gives your brain time to pay attention to and process the stressful, anxious thoughts that often pop up the moment your head hits the pillow,” says Bhopal—and carving out time to address those thoughts during the day (instead of before bed) can help you feel more clear-headed and calm when it’s time to go to sleep at night.

The post 10 Minute Hacks You can Use Today to Get Better Sleep Tonight appeared first on Fitbit Blog.

source https://blog.fitbit.com/daytime-hacks-for-better-sleep/

Healthy Recipe: Chocolate Avocado Mousse

Chocolate Avocado Mousse is a great recipe for a healthy home cook. The ingredients are few and all minimally processed; and the results are a hard-to-put-your-finger-on-it decadent dessert that packs a health punch. 

Avocados contain all sorts of nutritional benefits, particularly when it comes to mental health. They are rich in stress-combating B vitamins—the precursors to neurotransmitters like tryptophan, serotonin, and other mood regulators. They also are rich in vitamin A, C, potassium, fiber, and monounsaturated fats. 

Across much of the world, avocado is treated like the fruit it is, and used to make sweet dishes. The result, as you will see in this recipe, is a creamy mousse that tastes so rich it is hard to believe the base is green avocado. Avocado is a remarkably adaptable ingredient. If you enjoy it in this mousse recipe, try adding it to smoothies, vegan ice cream, or brownies!  

INGREDIENTS: 

4 very ripe avocados, peeled, pit removed and brown or stringy spots discarded

½ very ripe medium banana, peeled (*optional)

1/4 cup unsweetened vanilla almond milk 

2 tablespoons of honey

2 teaspoon vanilla extract

3 tablespoons cacao powder

¼ teaspoon ground cinnamon 

¼ teaspoon ground cardamom 

¼ teaspoon fine sea salt

For the tropical fruit compote: 

1 cup of diced tropical fruit (such as pineapple, mango, citrus, starfruit, passionfruit) 

1 teaspoon lime juice 

½ teaspoon lime zest 

1 teaspoon of honey

1 tablespoon fresh mint leaves, for garnish (*optional)

INSTRUCTIONS: 

Begin by carefully pitting your avocados and removing any brown or stringy spots. Scoop the avocado flesh directly into a food processor or blender along with the banana, honey, and milk. Blend to incorporate. And then add all the aromatics—cacao, vanilla, cinnamon, cardamom, and salt.  

Blend on high for three minutes, stopping periodically to scrape down the sides. 

Scoop (approx) ¼ cup of mousse into small ramekins or delectate glassware. Cover and chill for 30 minutes or longer. Your avocado mousse can be stored overnight if needed. 

Next, make a tropical fruit compote. Dice 1 cup of desired fruits and set aside. Then whisk lime juice, zest, and honey in a medium bowl. Add diced fruit and mix with honey-lime mixture until combined. Refrigerate until ready to smooth. 

When ready to serve, pull chilled mousse from the refrigerator and top each serving with (approx) 1 to 2 tablespoons of fruit compote. Add a sprig of mint for garnish and serve. 

Makes 8 servings.

NUTRITION FACTS (PER SERVING): 

Calories 185

Protein 0 g

Total fat 12 g

Saturated fat 1.5 g

Cholesterol 0 mg

Carbs 19 g

Fiber 6 g

Total sugars 8 g

Added sugars 5 g

Sodium 95 mg

The post Healthy Recipe: Chocolate Avocado Mousse appeared first on Fitbit Blog.

source https://blog.fitbit.com/chocolate-avocado-mousse-recipe/

Take Your Fitbit Luxe to the Next Level with SpO2 Tracking and Always-On Display Mode

Loving your Fitbit Luxe? Good news, we’re bringing more exciting features to your favorite fashion-forward tracker with a new FitbitOS update. Rolling out October 5, SpO2 tracking and always-on display will now be available to Luxe users. 

Keep reading to discover all this exciting update has to offer.

Stay on top of your wellness with SpO2 tracking

New to SpO2? Also called oxygen saturation, SpO2 is the level of oxygen in your blood, which helps replace worn-out cells, gives you energy, supports your immune system, and more. 

Blood oxygenation is a crucial part of your body properly metabolizing the energy it needs to function at an optimal level. Our bodies distribute oxygenated blood to every part of our body—and SpO2 is the level of oxygen in your blood, which is generally between 95 and 100 percent. 

Knowing your SpO2 trends can better help you understand your overall wellness. There are several factors that can affect your body’s ability to maintain blood oxygen levels, which include: there must be enough oxygen in the air you’re breathing and your bloodstream must be able to carry oxygen throughout your body. An issue with either of these factors could impact your SpO2 levels.

How do you find it? It’s in the Fitbit app in your Health Metrics Dashboard or right on your Fitbit Luxe when you swipe up to your Today screen.

Daily tasks made more convenient with always-on display

Here at Fitbit, we’re always working to give you the best experience when it comes to using your smartwatch or tracker on the daily. With always-on display, the screen is always illuminated, so you don’t need to tap or raise your wrist to see the time, giving you optimal convenience throughout the day. See real-time exercise stats and check the time with just a glance—even when your hands are full. Note that the always-on display mode requires more frequent charging.

Set up your always-on display right from your wrist by clicking Settings -> Display settings.

Don’t wait on bringing your Fitbit Luxe to the next level—simply update your device to unlock SpO2 tracking and always-on display today!

The post Take Your Fitbit Luxe to the Next Level with SpO2 Tracking and Always-On Display Mode appeared first on Fitbit Blog.

source https://blog.fitbit.com/luxe-update/

Fitbit and Will Smith Partner Up to Drop an Exclusive New Premium Collection

Will Smith joined the Fitbit family earlier this fall, and today he has officially dropped his first collection of Fitbit Premium-exclusive whole health guidance, StrongWill! Approachable and motivational, StrongWill features Will’s expert trainers in a series of sweat-inducing and endorphin-boosting workouts, mindfulness sessions, and more. From increasing your fitness to getting better Zzz’s and improving mindfulness, the StrongWill collection focuses on what it means to be both mentally and physically strong today. 

The following videos are now available, so don’t miss out: 

• Bodyweight Strength
• Core Challenge
• Find Your Center
• Mobility Flow Yoga
• Let’s Go Cardio!
• Upper Body HIIT

You can also follow along with Will’s health and fitness journey in his upcoming YouTube Originals’ new unscripted series, Best Shape of My Life, which premieres Monday, November 8 on his YouTube channel. And that’s not all: In November, Fitbit is sponsoring the five-city tour of Will’s inspiring new memoir, Will, in support of his path toward wellness. There’s plenty to look forward to with this brand new partnership—and yes, you can bet that Big Will-isms do abound.

Find out more about what to expect from the partnership, and the StrongWill curriculum, on the Google Keyword blog. 

The post Fitbit and Will Smith Partner Up to Drop an Exclusive New Premium Collection appeared first on Fitbit Blog.

source https://blog.fitbit.com/fitbit-will-smith-partnership/

7 Ways to Stop Stressing the Little Things

October 10 is World Mental Health Day, and at Fitbit, we’re helping you to learn more about mindfulness, stress management, and more through content that focuses on all things mental health. Click here for more.

Whoever came up with the saying “don’t sweat the small stuff” meant well. But ironically, this “simple” advice isn’t actually so easy to do. Still, finding out how to let the “little things” slide is in your best interest for your mental, emotional, and physical health. Of course, the “little things” are subjective. If you find that your stress levels feel unmanageable, or they are causing you to struggle with anxiety or depression, you may want to seek professional help.

Small annoyances come at you every day, all day long. And although they may be “little”, like any stress, they activate our fight-or-flight response, triggering the release of hormones like cortisol. “If activated frequently, you end up with high levels of these hormones in your system, which can cause damage to your health in the long run,” says licensed clinical psychologist Elena Welsh, PhD. 

If you’re ready to let these things go, you first need to identify what’s causing you so much grief. Consider taking time to reflect on the past week, suggests licensed mental health counselor Trish Glynn Carey, LMHC, CRC. “Think about all the stressors you encountered and how you reacted to them,” she says. When did you find your heart racing, muscles tensing, and jaw clenching? Then try to figure out what was really bothering you: Keep in mind what else was going on that may have had you on edge—were you too tired, too hungry, or upset about a phone call from your mom? Or was it really just the traffic that triggered your outburst?

Once you’ve identified your little stressors, try these tips to stop letting them get to you.

Determine what you can control. “There are many aspects of life over which you have no influence,” says psychologist Elizabeth Lombardo, PhD. “You can’t make your spouse change, you can’t stop a storm from occurring, and you can’t make other people feel as you want them to. All you have control over is your effort and attitude at times. You’ll be considerably more productive if you focus your efforts on the things you can control.”

Bless and release. This practice involves “taking a moment to notice and acknowledge something that is bothering you and [then] intentionally deciding to let that thing go,” Welsh explains. It helps because if you skip the first step, resentment can snowball and cause you to act out in negative ways, she says. 

On the other hand, if you acknowledge that you have a choice about how much time and energy you spend on a specific issue, it can help you use your valuable resources more efficiently, she adds. That includes not wasting those resources on things that don’t really matter.

Aim to become more mindful. Practicing mindfulness helps bring you into the present moment. “It helps us hit the pause button and encourages us to become aware of what we are thinking and feeling in the here and now,” Carey says. “This disrupts the stressful thoughts and sensations which may otherwise overwhelm us, and allows us to consciously examine the situation and gain control rather than simply reacting unconsciously.” If you need help with your mindfulness (it doesn’t come naturally to most of us!), try Fitbit Premium’s mindfulness tools.

Set a worry timer. Choose between one and three minutes, Welsh suggests. “During that time, focus all your energy on the issue via writing your thoughts down or just thinking about the issue. Once the time is up, try to let it go,” she says. If, however, the stressor keeps popping up in your mind, set a “worry date” for later in the day and repeat this activity, she recommends. Either way, this limits the amount of time and mental energy you spend on the issue.

Take action. First take a moment to acknowledge that you’re annoyed, angry, or disappointed by what’s happening and notice what’s happening in your body, Carey says. Then acknowledge that, while your emotions are normal, they’re not helpful. Instead, ask yourself, “Is there any way to solve this?” 

“This can switch you from a state of passive reaction to a state of positive action,” she explains. Or if you cannot solve it, redirect your energy to something that serves you better than stressing does.

Scan yourself. Fitbit allows you to do an electrodermal activity (EDA) scan, which helps you see how much stress you’re experiencing. Over time, this can help you notice the early signs of stress in your body and, in turn, respond accordingly to nip that stress in the bud, Welsh says.

Write it out. With or without a timer, journal all your grievances and annoyances. Once you’re done, delete the document or tear up the paper, Carey says. “If you know nobody—including yourself—will ever read it, it can help you be brutally honest and really process your emotions instead of keeping them bottled up,” she says. 

You can also jot down any little stressor on a small piece of paper when it pops up, then fold it up and toss it into a worry jar or box, Welsh suggests. When you do so, “envision giving the issue over to the jar or box to hold for you” and let it go.

The post 7 Ways to Stop Stressing the Little Things appeared first on Fitbit Blog.

source https://blog.fitbit.com/stop-stressing/

Healthy Recipe: Rice Noodle Ramen with Bok Choy and Chicken Tsukune Meatballs

Most of us view ramen either as instant noodles or as a rich Japanese dish. But ramen can also be a delicious and healthy easy snack or small meal. This recipe has a ton of flavor because it’s topped with izakaya-style Japanese meatballs (chicken tsukune) and a rich tare sauce.  

Rice ramen noodles can be found in most Asian food aisles or through your online grocery provider. By substituting them for regular wheat noodles the dish becomes gluten-free. A note to not overcook your rice noodles! They have a fantastic light texture but can be easily overcooked while reheating. To keep the recipe gluten-free, be sure to use gluten-free soy sauce or tamari. 

The additional toppings of mushrooms and spinach are cooked alongside the other ingredients to minimize dishes and keep the recipe simple to prepare. Feel free to sub in your favorite mushroom or leafy green to your taste. And if you want to take it up a notch, ramen always benefits from the addition of a hard boiled egg, nori strips, and chili flakes.

Sometimes you need an easy, low-calorie option to help you reset the body. This Chicken Tsukune Ramen recipe is heart healthy, gluten-free, digestive supportive, and most importantly, delicious! 

INGREDIENTS: 

Japanese chicken meatballs are seasoned with fresh ginger, garlic, scallions, and sesame oil, while egg and panko breadcrumbs bind the meat to allow it to cling to a skewer and stay together on the grill. A brushing of a tare sauce at the end of cooking gives the meatballs a glistening sweet and salty glaze.

For the chicken meatballs:

1 lb lean ground chicken breast 

1/2 cup panko bread crumbs

1/4 cup finely chopped scallions

1 large egg, lightly beaten

1 tablespoon finely grated fresh ginger (+1 tsp reserved)

1 tablespoon finely minced fresh garlic (+1 tsp reserved) (about 5 medium cloves)

2 teaspoon toasted sesame oil

1/2 teaspoon kosher salt

1/2 teaspoon ground pepper

1 teaspoon neutral vegetable oil, for cooking 

6 eggs, hard boiled and shelled

2 32 oz box of low sodium chicken broth 

4 cups fresh spinach leaves 

16 Shiitake mushroom caps, stems removed  

9 oz rice ramen noodles, approximately 3 packages 

For the tare:

½ cup reduced-sodium soy sauce

2 Tbsp. dry sake

1 Tbsp. mirin

2 pieces dried kombu seaweed (*optional)

INSTRUCTIONS: 

Preheat the oven to 400 and lightly oil a baking sheet with ¼ teaspoon neutral oil.  

Using a food processor, rough chop ginger and garlic. Set aside 2 teaspoons of the mixture to use later in the broth. Then add ground turkey, panko, sesame oil, salt, pepper, and egg. Mix to combine. Make a small finger bowl with water and a splash of neutral oil. Dip your hands in the water bowl before hand-rolling meatballs. Aim for 16 meatballs, approximately the size of a golf ball and set them on the baking sheet. 

Place full shiitake mushroom on the baking sheet alongside meatballs, with a drizzle of neutral oil and sprinkle of salt. 

Bake meatballs and mushrooms in the oven for 15 minutes. Then using tongs, carefully flip meatballs and cook for another 5 minutes. Meat balls should be browned on each side and firm to the touch. Remove from the oven and set aside to cool.  

Hard boil eggs by placing them in a small sauce pan covered in cool water. Bring to a boil, then turn off and remove from heat. Let them sit for 10 minutes before plunging in cool water and peeling. Set aside. 

While the meatballs are baking make the tare. In a small sauce pot, combine soy sauce, sake, mirin, and kombu. Bring to a boil, then reduce heat to a simmer and cook until the sauce has reduced by half and thickened enough to coat the back of a spoon evenly, 15 to 20 minutes.

When the chicken meatballs come out of the oven, roll them in the tare sauce and set back on the pan to cool. Add your hardboiled eggs to the remaining tare to marinate. 

To make your stock, heat remaining ¼ tsp neutral oil in a large stock pot and add the reserved chopped garlic and ginger. Cook for 2 minutes, stirring often until fragrant and golden. Pour in low-sodium chicken broth and bring to a low simmer. 

When ready to serve, divide the noodles between 6 bowls and cover with 1.5 cups of broth in each. Arrange three meatballs, 1 hard boiled egg sliced lengthwise, ½ cup fresh spinach leaves, and 3 shiitake mushroom caps in each bowl. Brush the meatballs with tare, and serve immediately. 

For an optional garnish, sprinkle with chopped green onions, chili flakes and squeeze of lemon. 

Makes 6 servings. 

CHICKEN MEATBALLS & NOODLES NUTRITION FACTS (PER SERVING): 

6 servings

Calories: 340

Protein: 35 g 

Total fat: 12 g

Saturated fat: 5 g 

Cholesterol: 260 mg

Carbs: 25 g

Fiber: 3 g

Total sugars: 3 g 

Added sugars: 0 g

Sodium 460 mg

TARE NUTRITION FACTS (PER SERVING): 

12 servings

Calories: 10

Protein: 1 g 

Total fat: 0 g

Saturated fat: 0 g

Cholesterol: 0 mg

Carbs: 1 g

Fiber: 0 g

Total sugars: 0 g 

Added sugars: 0 g

Sodium: 410 mg (18% DV)

The post Healthy Recipe: Rice Noodle Ramen with Bok Choy and Chicken Tsukune Meatballs appeared first on Fitbit Blog.

source https://blog.fitbit.com/rice-noodle-ramen-recipe/

Sit Back, Relax, and Enjoy Calm on Fitbit Premium Today

Take a moment and inhale, 2, 3, 4, exhale, 2, 3, 4… because Fitbit has officially teamed up with Calm, The #1 App for Sleep, Meditation & Relaxation to help you prioritize selfcare. Calm’s mission is to make the world happier and healthier—sound familiar? Fitbit shares a similar goal, which is why we’re thrilled to join forces and bring the popular meditation content to Fitbit Premium.

This exciting partnership will provide access to select Calm content for Fitbit Premium subscribers, as well as a 6-month membership to Calm for new Fitbit Sense purchasers  who activate the included 6-month Fitbit Premium membership.² Excited yet? Us, too. 

Take a deep breath and keep reading to learn about all this new partnership has to offer, including how it can help you manage stress and get more restful sleep. Let’s go:

About Calm

Nominated ‘the world’s happiest app’, Calm is the leading mental wellness brand with content for sleep, meditation and relaxation, designed to help you manage stress, sleep better and live a happier, healthier life. With hundreds of hours of original audio content, Calm helps users cope with some of the most important mental health issues of the modern age.

It’s a straightforward, aspirational call to action that inspires mindful living. Try it. Close your eyes, bring a hint of a smile to your lips, and take a deep breath.

Calm on Fitbit Premium

Your Fitbit Premium membership just got more mindful. With Calm, Fitbit is able to bring a variety of new mindfulness content right to your fingertips, as well as further highlight the innovative stress management and mindfulness capabilities of Fitbit Sense. 

From enhancing your sleep routine with guided meditations and soothing Sleep Stories^TM to managing stress with breathing exercises or soothing sounds, Calm and Fitbit have got you covered.

So, what exactly can you expect from the partnership? Premium members will receive 30 pieces of Calm content including sleep sounds and meditations to help users sleep and reduce stress.¹ Plus, new Sense purchasers get a free 6-month Calm membership.²

Additionally, Fitbit Sense users can expect: 

Data on your wrist that shows your body’s response to content. See the effect a Calm session has on your heart rate and EDA responses on Fitbit Sense after a Guided Session. You can also access the information in the Fitbit mobile app in the Mindfulness section.

Deeper integration between the smartwatch and the mobile app (COMING SOON) Open mindfulness content in the mobile app directly from your Fitbit Sense when you start an EDA Guided Session. Start a session in the mobile app and get a prompt on your wrist to launch an EDA Scan at the same time so you can see how your body responds to the session.

Access Calm today

For a limited time on Fitbit.com,  the Sense smartwatch takes you even further when you activate your included Fitbit Premium membership—with access to an exclusive 6 months of Calm Premium.²

Don’t wait! Get more with Fitbit Sense and be sure to activate your Premium membership at checkout to enjoy 6 months of Calm.

---

¹ Only available in English, Spanish, Portuguese, French, German, Japanese, and Korean. Premium content and features may vary.

² Requires purchase of Fitbit Sense and activation of 6-month Fitbit Premium membership on Fitbit.com (valid payment method required). New and returning Premium users only. 6-month Calm Premium membership only available for non-active Calm Premium members. Only one Calm Premium membership may be redeemed per customer.  While supplies last. May not be available in all locales and may be in English only.

The post Sit Back, Relax, and Enjoy Calm on Fitbit Premium Today appeared first on Fitbit Blog.

source https://blog.fitbit.com/calm-for-fitbit/

Why You Should Try Aromatherapy Today to Help With Stress

It’s no secret that aromatherapy has been on the rise in recent years and shows no sign of slowing down. With its self-care products like rollerballs, diffusers, and bath bombs, it’s been getting a lot of buzz in the wellness world for promising quality sleep, less stress, and deeper focus. 

But although it’s officially hit the mainstream, many are still left wondering what exactly aromatherapy is and how it can benefit them. Keep reading to learn the ins and outs of aromatherapy, how it can help with daily stress, plus advice on DIY essential oils.

What is aromatherapy? 

Although aromatherapy may feel like a new trend, cultures all over the world have been using it for centuries. It’s an ancient practice—used by priests, who were also doctors, for magical and religious ceremonies. Fast forward to today, and it has evolved into a thriving component of herbal medicine. 

Aromatherapy is the therapeutic use of essential oils, which are extracts of natural compounds derived from aromatic plants that are highly volatile, meaning that they easily evaporate at room temperature. Once the aromatic oil is captured, it is combined with a carrier oil to produce the final product. 

“There are thousands of different plant compounds captured in essential oils,” says Dr. Kara Fitzgerald, ND. “When they enter our bodies, these volatile compounds have biological effects such as antioxidant, anti-inflammatory, antimicrobial, and more.”

The most common way to use essential oils is by inhalation via an oil diffuser, or “topical application of single or combination essential oils that have been appropriately diluted in a carrier oil,” explains Dr. Fitzgerald. 

How does aromatherapy help with stress?

Several essential oils have proven beneficial effects for stress and anxiety, a popular example being lavender. “Lavender essential oil has some of the most robust scientific data behind it,” says Dr. Fitzgerald. “One particular type of lavender essential oil preparation called Silexan has been shown in multiple human studies to significantly reduce anxiety.” 

Aromas are intricately connected to our emotions through olfaction (our sense of smell) by direct neural pathways to emotional processing centers in our brains. In addition, essential oils do more than just offer an aroma. “Some of the ways that we know lavender exerts its effects are by gently toning down the activity of a particularly stimulatory neuron receptor called the NMDA receptor,” says Dr. Fitzgerald. “This helps turn down any over-stimulation of the nervous system.”

It also supports healthy serotonin levels, the neurotransmitter responsible for a calm, stable mood, as well as feelings of well-being and happiness. It does this via the same mechanism of several anti-anxiety medications—by slowing how quickly the body eliminates serotonin, explains Dr. Fitzgerald. 

DIY aromatherapy for stress relief

Interested in making your own essential oils? You’re in the right place. Along with lavender, other essential oils that are known to help with stress include rosemary, cedarwood, and German chamomile. 

Two of Dr. Fitzgerald’s go-to aromatherapy recipes include:  

1. Adding 4 drops of lavender essential oil, 2 drops of German chamomile, and 2 drops of rosemary essential oils to a diffuser.
2. Adding 8 drops each of lavender and cedarwood essential oils to 6 tablespoons of a carrier oil like jojoba for an effective, relaxing massage oil.

If interested, you can even make your own essential oils from plants by using a still or oil press. However, there are plenty of ready-made oils available in shops or online. “Remember that purity and authenticity matter hugely—the market for essential oils isn’t well regulated and many products (especially cheaper ones) can be adulterated or synthetic,” says Dr. Fitzgerald, which is why she recommends doing some basic due diligence on the company that’s selling the essential oil. 

“Ask about their raw material sources, as well as how they test for purity and potency,” she says. “It’s through this process that I have come to trust certain brands such as Young Living and DoTerra.”

The takeaway? If used correctly, aromatherapy can be hugely beneficial to your daily stress and anxiety levels. 

The post Why You Should Try Aromatherapy Today to Help With Stress appeared first on Fitbit Blog.

source https://blog.fitbit.com/diy-essential-oils-stress/

Hungrier than Usual? Your Sleep Routine May Be the Reason Why

Sleep is an essential bodily process, and ensuring that you get enough of your nightly Zzz’s can do wonders for your health, mood, and general wellbeing. It has a therapeutic function for your body and mind and primes you to be alert and ready to tackle the day ahead. 

So in this busy world, prioritizing sleep may be just as important as moving your body and eating a nutritious diet. Increasing evidence highlights that a poor night’s sleep can affect our mood, immune system, physical health, appetite, and body weight. 

There is reason to believe that a lack of sleep can also impact the foods we choose and our biological drivers to eat. Have you ever noticed a change in your appetite after a poor night’s sleep? Or perhaps you find yourself reaching for crisps or candy when you’re tired? Well, there’s a physiological explanation for these phenomena. 

Evidence shows that a lack of sleep leads to a desire for more unhealthy food and can increase our cravings for sweet foods. This is mediated by our appetite-regulating hormones—ghrelin and leptin. Ghrelin, aka the “hunger hormone”, is mainly produced in the stomach and its function is to stimulate appetite and promote fat storage. Meanwhile, leptin is often referred to as the “satiety hormone”; its role is to suppress hunger and manage energy balance. 

Poor sleep can play havoc on both ghrelin and leptin. The dysregulation of these hormones appears to be directly linked to sleep deprivation as ghrelin is amplified, and leptin is reduced. This is a recipe for a bigger appetite, which can ultimately lead to food-seeking behaviors. A study from Science Daily confirms this outcome where sleep-deprived participants tend to consume more calories than their well-rested counterparts. 

The interplay between ghrelin and leptin is in a constant state of flux. This may explain why our appetite changes during the day. Yet the research shows that when ghrelin increases and leptin decreases, our appetite is stimulated. Plus, it is often high-calorie foods that we desire, not only because they boost our energy supplies but because our ability to make healthier food choices is impacted by poor sleep. So there’s more to it than just exercising willpower.

Alarmingly, one of the most notable risk factors for obesity is short sleep duration. Some research indicates that sleep-deprived people are much more likely to develop obesity than those who have adequate sleep. Hormones likely mediate this effect. Plus, when we are awake for longer, we have a greater opportunity to eat. And when we are tired, we’re less likely to exercise. It’s a triple whammy effect! 

Further, there is research indicating that poor sleep can affect blood sugar metabolism and increase insulin resistance. Both of these factors can lead to diabetes. Short periods of sleep deprivation in healthy individuals can trigger prediabetes. There’s no denying it, sleep is a key pillar of metabolic health.

Now the question beckons, can you trick your mind to combat sleep-induced hunger? In part, yes. Some key strategies include opting for protein and fiber-rich foods as these nutrients help keep us fuller for longer. Think eggs, nuts, seeds, fruit with yogurt, whole grain toast, and legumes. Plus, stay well hydrated. We often confuse the feeling of thirst for hunger, so opt for a glass of water as a starting point if you feel an unexpected hunger pang taking hold. But if there’s no way of circumnavigating a particular craving, then it’s OK to indulge it. Choosing one sweet biscuit instead of the whole packet, or eating a couple of squares of chocolate rather than the entire block, is always going to be a better option.  

So how can you get more and better quality sleep? Following a nightly routine is highly recommended. After all, your body’s natural rhythm follows a clock—aptly named the body clock. So going to bed at the same time each night and waking up at the same time each morning helps reinforce the circadian rhythm. 

Tracking your sleep can also be helpful. Did you know that you can set sleep goals and create a sleep schedule complete with bedtimes and wake-up target times with your Fitbit device? It’s true—just wear your Fitbit device to sleep and it’ll record your sleep trends throughout the night. Then you can view graphs of your sleep in the Fitbit app to analyze your unique trends and discover potential changes you can make to help you get more Zzz’s. 

Additionally, avoiding coffee and other caffeinated drinks too late in the day is best practice. Caffeine can disrupt sleep as it acts as a stimulant. Its modus operandi is to block the adenosine receptor in the brain. Adenosine helps to promote sleepiness. 

The amount and quality of our sleep can profoundly impact our lives and affect almost every system in the body. After all, it is one of the key pillars of health. So, the benefits of sleep cannot be understated. Ensuring you get enough sleep should be of utmost importance. Seven to nine hours is the gold standard. Hit that range nightly, and your waistline, brain, and immune system will thank you for it. 

The post Hungrier than Usual? Your Sleep Routine May Be the Reason Why appeared first on Fitbit Blog.

source https://blog.fitbit.com/how-sleep-affects-nutrition/