Three Berry Recipes to Try Now

There are lots of reasons to love berries. They’re tasty, convenient, and really good for you. Of course, berries are yummy in yogurt, cereal, or as a quick snack (no cutting or peeling required!). But they’re worthy of so much more than that.

If you want to take your berry game to the next level, try these easy recipes.

But first, you’ll want to be sure to select and store these delicate fruits properly. Here’s how:

Inspect the package. Before you toss a container into your cart, give it a quick once over to make sure the berries are firm, dry, and mold-free.

Do it again at home. One moldy berry can ruin the whole bunch, so take a second look once you get home. If you find any damp or oozing berries, pick them out and toss them.

A dry berry is a happy berry. Tempting as it may be, don’t wash berries until you’re ready to eat them.

Keep them in their original containers. These are designed with openings that allow berries to breathe.

Store them in the front of the fridge. It’s less humid than the crisper.

Enjoy them at their peak. Berries have a short shelf life. Some, like raspberries and blackberries, only stay fresh for a day or two, while strawberries and blueberries last about 5 days. To get the most out of yours, eat them shortly after buying them.

Lemony Goat Cheese Dip with Mini Berry Skewers

Did you know that berries are one of the lowest sugar fruits? Just one cup of strawberries or blackberries contains a mere 7 grams of sugar. If you’re watching your sugar (or are just looking for a satisfying, healthy snack), go ahead and dunk them in this decadent-tasting dip.

Feel free to make it a day or two in advance and store it covered in the fridge. If some of its liquid separates, just give it a quick whisk. Then prep and skewer the berries right before serving. 

Make it.  In a small bowl, whisk together 1 cup plain 2 percent Greek yogurt, 2 ounces soft goat cheese, 2 tablespoons honey, and the zest of 1 lemon (or more if you like it extra lemony!). Set aside.

Thread 1 cup halved strawberries and 1 cup blackberries on 8 toothpicks. Serve with dip.

Makes 8 servings.

Per serving: 69 calories, 2 g total fat, 1 g saturated fat, 7 mg cholesterol, 42 mg sodium, 9 g carbs, 1 g fiber, 7 g total sugars, 4 g added sugars, 5 g protein

Sweet and Spicy Peanut-Blueberry Crostini

When you can’t decide between sweet, spicy, or savory, these little toasts have got you covered. Don’t just save them for appetizers. Try them for a grownup spin on PB&J for lunch or even for dessert.

Make it. Arrange 8 baguette slices on a baking sheet. Spray both sides with olive oil cooking spray. Season with salt and pepper. Bake in a 375° F oven for 8 to 10 minutes, until golden. Remove from oven and arrange on a serving platter.

In a small bowl, dissolve 1 teaspoon of curry powder in a tablespoon of warm water. Add ½ cup peanut butter, 1 tablespoon maple syrup, and ½ teaspoon vanilla extract. Stir well to combine. Spread 1 tablespoon of peanut butter mixture on each toast. Top with fresh blueberries and chopped fresh sage.

Makes 8 servings.

Per serving: 182 calories, 9 g total fat, 2 g saturated fat, 0 mg cholesterol, 237 mg sodium, 21 g carbs, 2 g fiber, 5 g total sugars, 3 g added sugars, 7 g protein 

Berry Filled Farro-Spinach Salad

If eating more fiber is on your nutrition to-do list, berries can help. A cup of blueberries delivers as much roughage as a bowl of oatmeal (4 grams, to be exact). And raspberries boast twice as much. Toss them into a salad with whole grains and greens, and you’ll rack up at least a quarter of the fiber you need in an entire day.

Make it. In a large saucepan, cook 1 cup of farro in 4 cups gently boiling water or broth for 30 minutes. Remove from heat, drain, and transfer to a large bowl. Season with salt and pepper. Cool for 10 minutes.

In a small bowl, whisk together 1/3 cup orange juice, 1 tablespoon rice wine vinegar, and 1 tablespoon honey mustard. Whisk in 1 tablespoon orange zest, 2 teaspoons minced ginger, 3 tablespoons avocado oil, and salt and pepper.

To the bowl of farro, add 4 cups roughly chopped spinach, ¾ cup blueberries, ¾ cup raspberries, and 2 tablespoons sunflower seeds. Drizzle with dressing. Toss gently and serve.

Makes 4 servings.

Per serving: 344 calories, 14 g total fat, 1 g saturated fat, 0 mg cholesterol, 93 mg sodium, 48 g carbs, 9 g fiber, 9 g total sugars, 3 g added sugars, 8 g protein

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You May Want to Schedule Your Annual Mammogram Before You Get Your COVID-19 Vaccine—Here’s Why

When the number of COVID-19 cases increased last year, the number of breast cancer diagnoses decreased. The latest data shows that breast cancer screenings dropped more than 89 percent during the pandemic. So, what’s the reason women were skipping screenings?

In 2021, an estimated 330,840 women are expected to be diagnosed with breast cancer, and mammograms are hailed as an essential screening tool that helps save lives. 

While there is debate about the right age for screening—research differs on whether it’s best to start biannual screenings at age 40 or age 50—there is one thing most doctors agree on: It’s best to schedule your annual mammogram before you get your COVID-19 vaccine, if possible. (Since there is debate, and breast density plays a role, talk to your doctor about options you may have based on your risk profile.) 

Unsurprisingly, the pandemic also played a role in whether or not women were able to schedule their screenings over the past year. Now, many are doing so after getting vaccinated.

“As more people started getting vaccinated, we started seeing more and more women coming back into clinic for their routine screening mammograms or with palpable lumps under their armpits,” explains Lars Grimm, MD, breast radiologist at Duke Health and chair of the committee on patient care and delivery for the Society of Breast Imaging. “Breast radiologists quickly realized that we were seeing an uptick in the number of cases that seemed to correspond to women who’d had a recent COVID-19 vaccine.”

Clinical trials showed that swollen lymph nodes under the armpits (called axillary adenopathy) were a common side effect of the vaccine. Swollen lymph nodes were reported under the arm where women got their COVID-19 the vaccine.

“We want to raise awareness that because this is an increasing thing as we ramp up our vaccination efforts, we want to make sure that we’re not doing a bunch of biopsies for women who don’t need them,” Grimm adds. 

The Society of Breast Imaging released guidelines suggesting that women get their annual mammogram before their first dose of the vaccine or at least four weeks after their second dose—but Grimm cautions against postponing a scheduled mammogram for too long. 

“We know that a lot of women cancelled their screening mammogram last year [due to the pandemic] and we want to make sure women don’t cancel their mammograms again this year,” he says. “You should get both your COVID-19 vaccine and your mammogram.”

The post You May Want to Schedule Your Annual Mammogram Before You Get Your COVID-19 Vaccine—Here’s Why appeared first on Fitbit Blog.

source https://blog.fitbit.com/covid-19-vaccine-mammogram/

How to Use a Massage Therapy Device for Maximum Benefit

The massage therapy trend started with professional athletes on the sidelines of games, and now you can find the devices in gyms, fitness studios, and home gyms. Although more research is necessary, massage devices appear to have benefits. They help decrease post-workout muscle soreness and increase range of motion, says Mike Herman, DPT, Cert-DN, a physical therapist in North Carolina. They can also up- or down-regulate the nervous system, adds Jereme Schumacher, PT, DPT, senior therapist in San Diego for Bespoke Treatments. That means they’re good for both warmups and cooldowns.

In order to reap the most benefit from these percussive therapy devices (as they are technically called), you need to use them properly. While they’re pretty straightforward, the below tips will maximize your gains. If you’re uncertain about anything, ask a physical therapist or certified trainer. “Even though there’s not a lot of risk to using a massage therapy device, there are still risks if you use it too often, too long, or too much,” Schumacher says. “You don’t want to cause any negative effects and hurt yourself or your performance.”

Keep it moving. “In general, you want to start the device and, keeping it about an inch away from the skin, move it around,” Schumacher says. If you feel stiffness in a specific spot, though, you can hold it there longer. Small circles can help knead the muscle and relieve tightness, Herman explains.

Don’t push. You may think you’ll get more if you use pressure, but trust the machine. “Never press down on the device. Let the percussion head do its job,” Schumacher says. That’s all the pressure you need.

Use a big head. Massage devices can come with various percussion heads. For the most part, use the larger, rounder head, Schumacher says. (These are the classic heads on most devices.) “This helps promote greater blood flow to the muscle and stimulate the nervous system,” he explains. It’s also less painful on sore muscles. On the other hand, bullet-shaped heads are good to target trigger points—but only use them for short periods of time since they’re more intense.

Time it right. You can use a percussive therapy device before, during, or after a workout, or on rest days. But you don’t want to use them all day long. Schumacher recommends the following:

• For a warmup: 20-30 seconds on the muscles you will be using
• During a workout: 15-20 seconds on the muscles you are using
• For a cooldown: 90 seconds to 2 minutes on the muscles you used
• On rest days: 90 seconds to 2 minutes on any sore spots

Target the right part of the muscle. “In general, use it on the muscle belly—the meatier part of the muscle, away from the joints and bonier surfaces like the shins,” Schumacher says. “With your hand, feel where the bulk of the muscle is, and focus the attention there.”

Massage the appropriate muscles. For any workout, you want to target the muscles you will be using or that you just used. “The bigger muscle groups—the quads, hamstrings, glutes, calves, and back—are generally beneficial because no matter what you’re doing, you’re probably going to be using them,” Schumacher says.

For more activity-specific advice, consider the below from Herman:

• Running: calves, hamstrings, glutes
• HIIT training: quads, glutes, upper traps
• Cycling: quads, upper back, upper traps, glutes
• Strength training: Whichever muscle group(s) you are exercising or did exercise
• Crossfit: Glutes, quads, back of your shoulders, forearms
• Working at a desk: Glutes, hip flexors, upper back

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How to Reduce Your Soda Intake—and Why You Should Be Doing It

Soda has become a staple in many households as a beverage of choice and unfortunately it may not be your best option. Whether you call it soda, pop, soft drinks, or whatever else, and whatever preference in flavor you may have, eliminating or significantly reducing your intake could be one of the most positive changes you can make for a healthier lifestyle. 

What’s in Soda, Anyway?

Soda’s original recipe, dating way back to the later 1700s, was carbonated water, natural sugar,and other natural flavorings.  Yet, in modern times,  although some recipes can vary, many brands contain high fructose corn syrup (aka sugar), aspartame (diet versions), caffeine, caramel coloring, phosphoric acid, and brominated vegetable oil. And no matter how it is produced, soda has limited nutritional value.

The typical American is not short on sugar intake by any means, and drinking your sugar offers no real sense of satiety. A 12-ounce can of cola has 39 grams of sugar (if this sounds like a lot, that’s because it is). 

Almost 10 teaspoons in one serving!) Consuming excess sugar over a period of time (note that this can be subjective depending on the person’s biology, as for some it could be over many years and for others months if the quantities are excessive enough) can contribute to health concerns such as weight gain, insulin resistance, metabolic syndrome, type 2 diabetes, dental enamel erosion, and fatty liver disease. Additionally, research has proven that sugar has addictive qualities, as it targets the same receptor sites within the brain as other addictive substances. 

You may say, “Well, I stick to diet sodas,” but artificial sugars have some ill effects as well, such as stomach discomforts. Also, consumption of artificial sugars has been proven to do little to satiate the “sweet tooth”, and once again you’ll be heading down the path of consuming excess sugar to get that feeling of sweet satisfaction.

Caffeine is another additive in soda that could be of concern. Along with the sugar intake that can cause highs and lows in blood sugar, excess caffeine can have direct effects on heart rates.  

Time to Rethink Your Drink

If cutting back on soda sounds easier said than done to you, here are a few tips:  

Share your goals. Tell friends, family, coworkers, and others that you value and trust about your desire to switch up from soda. Not ready to share? Fitbit health coaches are a great place to start for support and encouragement when working on health goals. Having support can keep you focused on becoming healthier and soda free! 

Create a plan to cut back or out. Assessing your current consumption of soda and making a plan to cut back can be effective and realistic. If you are having 5 cans a day, set a target to reduce to 4, then 3 and so on. Same applies for fountain beverages—start by downgrading to a smaller cup!  

Replacing it with healthier alternatives. If you can, try to avoid diet drinks and instead go for water or flavored carbonated or sparkling water.  There are many brands and varieties of sparkling water available that offer up both bubbles and flavor without the added sugar. Or, invest in an at-home appliance like a Sodastream to make your own carbonated water flavors.  Swapping soda for plain water is a major upgrade! If plain water doesn’t do it for you, try fruit-infused water by adding fruits or fresh herbs to flavor naturally.   

Switch up the habit. Soda may seem like the thing to curb the sugar monster, and include it for long enough in  your routine and it becomes a habit. So, when you’re craving something sweet, dining at a regular establishment or eating a particular meal, you reach for or order the soda on autopilot. But you can always break the pattern and apply some mindfulness to your choices. Take a minute to assess your beverage options and apply some awareness to acknowledge your mood and desire, then make the choice to upgrade. 

Plan ahead for meals, snacks, and drinks. When we are hungry, stressed, or pressed for time, we often reach for something quick and most of the time sweet. Avoid the urge to grab a soda and get used to carrying a water bottle with you—everywhere! Plan on snacks too, such as transportable fruit (banana, grapes, or an apple) or pre-packaged nuts, trail mix, or nut butters. Set up a routine to prepare a few meal and snack options for the week, so that you can take the thought out of what to eat and stay properly fueled and hydrated.

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Author: Salome Rivera, Certified Dietitian Nutritionist, is a Fitbit Health Coach. Salome’s personal journey with weight loss led her to become a coach—where, over the past ten years, she has helped others achieve their health and wellness goals. When not coaching, Salome recharges her mind, body, and spirit with meditation, mindfulness, walking in nature, and weight training. 

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5 Exercises and Stretches to Counteract Quarantine Muscle Imbalances

Summer is almost here, across the country gyms have reopened, and many of us are itching to get back into the fitness studio or pick up a favorite (or neglected) workout regimen. We don’t blame anyone for feeling this way. At the same time, jumping back into an old routine too quickly could lead to a ton of soreness or potential injury. 

See, even if you maintained a fitness schedule during quarantine, we also primarily participated in life virtually, in front of screens. “This tends to pull posture forward, causing our bodies to be out of alignment,” says international fitness expert Farel B. Hruska, director of education and culture at Chuze Fitness. 

“Being hunched over a device—whether on our phones or computers—causes muscle imbalances at the shoulders and chest,” she explains. The upper back muscles (mid and lower trapezius and rhomboids) become elongated and weakened, while the front side of our body (specifically the pectorals) shortens and tightens. Sitting for long periods of time also shortens and tightens the hip flexors. In turn, our glutes elongate and may “shut off” and weaken. All of this can cause muscle fatigue and pain. 

Use the following exercises and stretches from Hruska to help strengthen weakened muscles and offset these imbalances so you can prepare your body to perform at its best, whatever activities you dive into this summer.

Upper Back Row

Strengthens: mid and lower trapezius, rhomboids

Stand with feet hip-width apart holding dumbbells (or soup cans). With knees slightly bent and back straight, hinge forward at your hips. Squeeze your shoulder blades together as you pull your arms up toward your torso with elbows bent and close to your body. Pause, then slowly lower weights back to the starting position. Do 3 sets of 12-15 reps per day.

Rear Fly

Strengthens: mid and lower trapezius, rhomboids

Stand with feet hip-width apart holding dumbbells (or soup cans). With knees slightly bent and back straight, hinge forward at your hips. Keeping elbows slightly bent, squeeze shoulder blades together to lift arms out to the sides until elbows are in line with shoulders. Pause, then slowly lower weights back to the starting position. Do 3 sets of 12-15 reps per day.

Hip Extension

Strengthens: glutes

Stand with feet hip-width apart and hands on hips or a chair. Engage your abdominals. With a neutral spine and keeping your legs straight (but not locking your knees), squeeze your glutes and extend one leg back behind you. (The toes will be a few inches off the ground but not super high.) Pause, then return to the starting position. Do 3 sets of 12-15 reps per leg each day.

Pectoral Stretch

Stretches: chest

Stand facing the corner of a room. Place one forearm flat against the wall with elbows bent 90 degrees at shoulder height. Lean or take a small step forward, opening the chest up on that side so you feel tension but not pain. Hold for 5-10 seconds. Release and repeat 3 times per side.

Hip Flexor Stretch

Stretches: hip flexors

Stand with feet staggered one in front of the other. Lower into a shallow lunge. Tilt your pelvis under, feeling the stretch at the front of your back hip. (You should feel tension but not pain.) Hold for 5-10 seconds. Release and repeat 2 times per side.

The post 5 Exercises and Stretches to Counteract Quarantine Muscle Imbalances appeared first on Fitbit Blog.

source https://blog.fitbit.com/quarantine-muscle-imbalances/

Healthy Recipe: Egg Bites

Most of us know that breakfast is the most important meal of the day. But sometimes eating is the last thing on your mind when you’re running out the door. We bake these in the oven with added steam so the texture is that of “sous vide” eggs—soft and fluffy! 

These egg bites are great to prep for those busy mornings. Enjoy them as a high-protein snack or slip one between a whole grain English muffin as a healthy brekkie.

INGREDIENTS:

• 6 eggs
• 3/4 cup low fat cottage cheese
• 1/2 cup low fat, plain Greek yogurt
• 1/2 cup shredded cheese
• 1 cup chopped spinach
• 1/2 cup chopped roasted red bell pepper
• 1 garlic clove minced
• Salt and freshly ground pepper to taste
• Red pepper flakes, to taste

INSTRUCTIONS: 

Preheat oven to 375 degrees. Add ingredients into a blender and pulse until well combined. Lightly grease a silicone or mini muffin tin then divide egg mixture evenly among the muffin cups.

Fill a casserole dish with ½ to 1 inch of water, then place the egg muffin tin into the dish. If the muffin tin doesnt fit inside, just place the water on the baking tray below the muffins.

Bake for 20 to 25 minutes or until the egg bites are cooked through.

Makes 4 to 6 servings or 12 to 14 egg bites. Best eaten within 3 to 5 days. 

NUTRITION FACTS (PER SERVING): 

Calories 230

Protein  20 g

Total fat 13 g

Saturated fat  6 g

Cholesterol 300 mg

Carbs 6 g

Fiber 1 g

Total sugars 4 g

Added sugars 0 g

Sodium 350 mg

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5 Reasons You Need More Berries in Your Life

Eating any kind of fruit is a healthy move. But if you really want to up your produce game, think berries. Why? “Most fruits and vegetables are known for one or two health benefits,” says Mary Ann Lila, Ph.D., director of the Plants for Human Health Institute at North Carolina State University. “However, berries have a cornucopia of health-promoting bioactive phytochemicals that give them the ability to combat multiple diseases in one tiny little package.”

Here are just a few of the things these delicious, convenient fruits can do for your health:

More mental muscle. For years, health experts have observed that berry compounds, called anthocyanidins, help protect older folks from cognitive decline and dementia. Might they also do good things for younger people’s brains? To find out, researchers fed 20 to 30-year-olds a smoothie made of mixed berries or a placebo smoothie. Then they asked the volunteers to complete 6 hours-worth of mental challenges. The results: Throughout the 6-hour stretch, the berry drinkers displayed better brain power, outperforming the placebo group in both speed and accuracy.

Superior post exercise recovery. “The worst problem that an athlete experiences after prolonged, intense exercise like a marathon isn’t having run the marathon,” says Lila. “It’s that all that physical exertion can weaken their immune system, which is why marathon runners often come down with the flu a week later.” Could the inflammation-taming polyphenols in blueberries help? Yes, says Lila. Eating just 1 cup of blueberries daily for 2 weeks may quell the post-exercise inflammation that can sabotage an athlete’s immune response.

Improved gut health. Berries are a tasty way to work more digestion-friendly fiber into your diet (blackberries and raspberries pack a respective 8 and 10 grams per cup!). But that’s not the only reason berries make your gut happy. Their polyphenols are like food that helps support the good bacteria that live in your gut, says Britt Burton-Freeman, PhD, chair of the department of Food Science and Nutrition at Illinois Institute of Technology. When these beneficial bacteria flourish they produce powerful compounds called short chain fatty acids that help nourish the cells of the colon, reduce inflammation, and may even protect against colon cancer.   

Balanced blood sugar. A high-carb meal doesn’t have to send your blood sugar soaring. Just add berries. In one recent study Burton and her team fed volunteers with prediabetes 1 of 3 different breakfasts: A bowl of cereal, cereal plus 1 cup of frozen red raspberries, or cereal and 2 cups of frozen raspberries. After the meal, they sampled the volunteers’ blood multiple times. 

Their findings: All of the raspberry eaters had lower insulin levels and those who downed 2 cups of berries also had lower blood glucose. One reason may be raspberries’ ample fiber which helps slow glucose absorption. But that’s not all. Raspberries also contain unique compounds, called ellagitanins, believed to naturally help reduce blood sugar.

A healthier heart. “Strawberries have been shown to lower total and LDL cholesterol over and over,” says Burton-Freeman. They also keep your blood vessels healthy, allowing blood to flow more easily so the heart doesn’t have to work as hard to pump it throughout your body. So it’s easy to see why regularly nibbling on berries is great for your ticker. But for the biggest bang eat them with a meal. You’ll rack up a cocktail of protective substances that help curb heart-damaging inflammation that normally occurs after mealtime.

In the end, whether you’re a fan of blueberries, blackberries, raspberries, or strawberries, the very best benefits come from eating lots of different kinds of berries. So mix things up! “Each berry contains a different phytochemical profile,” says Lila. “So eating a combination of berries guarantees that you’ll enjoy the full range of protection they can offer.”

The post 5 Reasons You Need More Berries in Your Life appeared first on Fitbit Blog.

source https://blog.fitbit.com/berry-healthy/

8 Ways to Get Preteens to Put Down the Phone and Go Outside

You don’t need to track your screen time to know your usage spiked in the last year. That’s OK and understandable given the circumstances. And now you have great motivation to put down your phone and close your laptop: the weather! Heading outside for a walk, workout, or simply to sit in the park can do wonders for your mood and mental health.

The same goes for preteens and teens. Their screen time increased due to online learning, and, unfortunately, this can exhaust their brains. “Studies have linked excessive use of screen time to higher levels of anxiety and depression,” says Chea Weltchek, LCPC, PMH-C, NCC, a licensed clinical mental health counselor specializing in parenting and children and adolescent behavior. “And with unlimited access to screens and constant engagement comes less ability to focus.” On the other hand, nature has been shown to improve mood and cognition.

If your child’s phone seems super-glued to their hand, no worries. Think about turning something on, rather than off, says Michael Rich, MD, MPH, founder and director of the Digital Wellness Lab at Boston Children’s Hospital. “Change is hard; it’s better to substitute their behavior with something they like to do. Once they start moving, they usually keep it up because it feels physically and mentally better,” he explains. 

Try the ideas below to cause your preteen or teen want to go outside.

Give them alternatives. “Invest in toys or equipment that they will be interested in using outside,” suggests Lauren Tingley, a certified parenting coach and creator of Simply Well Balanced, a site with tips on parenting, homemaking, and children’s activities. Consider: bikes, scooters, pogo sticks, trampolines, slacklines, a basketball hoop, or a dog. “All of these items also provide an opportunity for kids to learn a new skill and to get better at it,” Tingley adds.

Start a project they can help with. Choose something that they can use or own, Tingley says. Again, based on your child’s interest, maybe you build a chicken coop, start a vegetable or flower garden, or create a bird feeder. (A quick online search will bring up tons of ideas.) “The trick here is to let them make some of the major decisions and take ownership over the project,” Tingley says. “Our daughter prefers to spend time indoors, but she is happy to be outside working on her ‘she shed’ since she knows she will get to enjoy it in the future.”

Recruit other parents. The parents of your kids’ friends may worry about their teen’s screen time. Call them up and brainstorm exciting group activities your children will enjoy together, suggests Gal Dubnov-Raz, MD, MSc, director of the Exercise, Nutrition, and Lifestyle Clinic at the Edmond and Lily Safra Children’s Hospital, and of the Sports and Exercise Medicine Service at Sheba Medical Center, Israel. Then make a playdate (but don’t call it that, since they’re no longer little kids).

Invite them to join you. The key here is “invite”—you do not force them to do this. But casually mention that you’re going for a picnic, hike, jog, or to try kayaking or anything else and ask if they’d like to come along. They might just say yes.

Casually drop the benefits. When appropriate, slip into conversation the kinds of problems that can be helped by sunlight, fresh air, and exercise, suggests Lorie Anderson, a parenting blogger at MomInformed. “When my son was struggling with acne, I said, ‘Hey, you know that sunlight is really good for your skin. Maybe we could start taking walks together after school.’ He wasn’t receptive to the idea at first, but after sitting with the idea for a few weeks and researching it on his own, he eventually agreed. I noticed him spending more time with his friends outside too.” 

Start a challenge. Begin a walking, biking, running, or hiking group with other parents and kids. Then choose a goal to work toward together, such as a 5K or challenging trail. “If kids are with their peers or people outside the regular family members they see all the time, it will spice things up, be more motivating, and provide something to look forward to,” says Anne Bryan, CEO of Circle, a screen time management device to help tame screen time.

Make the connection. “Kids—and adults—sometimes don’t have access to insight around their own feelings,” Weltchek says. “Recognizing that it felt good to be outside can be helpful in connecting the feeling to help them want to be outdoors more in the future.” 

But don’t pounce on your kid the second they walk in the door. Instead, maybe at dinner, casually mention how a work project was stressing you out—but after you took a short walk, you felt less frustrated and breezed through the work. You can then ask your child if they’ve noticed anything like that themselves after spending time outside.

Set the example. “Parents have to model the behavior they want to see in their children,” Rich says. If you’re constantly on your phone, you cannot expect your kid to restrict their screen time. Work on your behavior and “do something that shows your kid there’s an alternative to sitting around using screens,” Anderson says.

The post 8 Ways to Get Preteens to Put Down the Phone and Go Outside appeared first on Fitbit Blog.

source https://blog.fitbit.com/preteens-go-outside/

Foolproof Ways to Shop and Cook for One

Creating balanced meals to last throughout the day and/or week can be a challenge for many, especially when living alone. Cooking for one may seem like a challenge, but here are a few simple tips to help you prevent wasting food and your money.

Find and write out recipes and meals for the week before you shop. Before heading to the store, be sure to research the meals that will be on the menu for the week ahead. Keep it simple. No need to pick out every day in advance—start by picking between two to three meals that include ingredients that can be used to create leftovers the following day, or throughout the week. 

Next step—make a list! Be sure to write down key ingredients, and the amounts needed for each meal. Read this post for some meal prepping inspo.

Weigh out your produce. In the produce section of the grocery store, it’s beneficial to weigh out the produce needed. Instead of grabbing three or four potatoes, apples, or onions, and throwing them in the cart, try weighing the produce at the store. Doing so can avoid purchasing too many items that may potentially go bad during the week.

Buy ingredients that can be used in multiple ways. While it may take some time, it can be worthwhile to find recipes that include similar ingredients. Some examples include broccoli or carrots for salads, as side dishes, and as an afternoon snack, and shredded chicken to add to a salad, a sandwich, or just on the side as a snack. Instead of watching the spinach go bad, add a handful to a morning egg scramble, or to a fruit smoothie.

Planning out what ingredients are needed for the week can help you to not over-buy at the store, and ultimately can be used within the week, instead of going bad.

Harness your inner prep cook. Slicing and dicing can seem like a chore if it’s done every day. Save some time and consider doing it all at once instead. Put on some fun music, grab some small tupperware containers for storage, and get to choppin’!

Meal prep sheet pan meals. Another great way to cook for one is to make sheet pan meals. Not only does it require less dishes in general, it can all be cooked at once in the oven! Start by adding one or two vegetables of your choice and spreading them out evenly on the baking sheet. Be sure to leave enough room for your protein, add some seasoning or spices, and let it bake. This will allow you around half an hour to take a shower, tidy up the house, or watch some television while it cooks!

Pack the snacks. When it comes to consuming healthy snacks throughout the day, it may be wise to grab a reusable bag, and portion out the snacks for the week. For example, following the serving size and portion out the trail-mix, pretzels, or carrots and hummus for the week ahead. That way, you grab it and go! 

If you’re working from home, you can simply open the refrigerator and grab a bag of pre-portioned snacks that are ready to go, versus diving into the entire bag and over-consuming.

Get creative. Everything may not work out perfectly, but being creative with leftovers can sometimes bring delightful (and convenient) meals! Couldn’t finish the salad, but dressing has already been added? No worries—next day, spoon it out onto a warm spinach tortilla for a delicious wrap! Using up leftovers in creative ways is another great option to steer clear from the fast food drive-thru line, knowing there’s a healthier alternative waiting in the refrigerator.

Keep in mind that cooking for one doesn’t need to be looked at as a chore. In fact, it can actually be a great form of self-care. Try and do some of the lifting up front, and then enjoy the week ahead filled with deliciousness!  

The post Foolproof Ways to Shop and Cook for One appeared first on Fitbit Blog.

source https://blog.fitbit.com/grocery-shop-cook-for-one/

The Best Time to Eat Your Meals, According to Science

You check TikTok for healthy recipes, plan meals that have the right balance of nutrients, and stick to your shopping list. It sounds like the key to good health, right? It could be—as long as you eat those meals at the right times. While there are many different approaches to eating, and the meal plan that makes you feel your best may not suit someone else (and vice versa), you may want to try the following approach to see if it works for you.

“Your body handles the energy it takes in differently depending on the timing of your meals,” explains Jonathan C. Jun, MD, associate professor at Johns Hopkins School of Medicine. Research shows that your ability to burn calories and regulate your appetite are linked to your circadian rhythms; failing to match your mealtimes to your body clock may spike fat-storing hormones and cancel out all of the benefits of your healthy diet.

The idea of matching your mealtimes to your body clock is gaining steam thanks to robust evidence that it can help fuel weight loss; of course there’s even a “circadian rhythm diet” that’s popped up which is based on the ideal times to eat breakfast, lunch, and dinner.

So, what does that mean for your mealtimes?

6:00 to 9:45 a.m. This is the best time for breakfast. Eating a high-protein breakfast—think eggs, lean pork sausage, Greek yogurt, or nut butter—first thing in the morning was linked to lower rates of weight gain, according to research published in the journal Obesity. Plus, those who ate during this window were less likely to feel hungry than those who postponed their breakfast until after 10 a.m.

Another reason to eat the most important meal of the day: Skipping it has been linked to a higher BMI.

10 a.m. Snacktime. If it’s been a few hours since breakfast—and lunch still feels light years away—Amy Gorin, MS, RDN, dietitian and owner of Plant-Based Eats in Stamford, Connecticut, suggests a light snack like an apple and peanut butter, or string cheese and a handful of whole-grain crackers. By combining a high-fiber food with a high-protein ingredient, you’ll take charge of your hunger and cravings.

“It helps to eat every three to five hours—so typically, one to two snacks a day—so that your blood sugar levels don’t dip and you don’t get hangry,” Gorin says.

Women who ate a 190-calorie snack at 10 a.m. burned more fat than those who ate the same snack at 11 p.m. Studies also show that a light snack could lead you to eat less at mealtimes and may help you up your intake of low-calorie, nutrient-dense foods like fruits and vegetables.

1 p.m. Lunch break. The ringing phone, email notifications, and looming deadlines can make it tempting to postpone lunch, but waiting until late afternoon could cause you to overeat or make less healthy choices.

“You could be very, very hungry by the time you do sit down for a meal,” Gorin says. “If a plate of French fries is put in front of you, you may be inclined to eat the entire plate.”

Research supports the idea of eating an earlier lunch. Late eaters—who grabbed lunch at 4:30 p.m.—had decreased glucose tolerance, took longer to transform carbs into energy, and burned fewer calories at rest than those who ate lunch at 1 p.m.

Interestingly, despite eating a similar number of calories and micronutrients, dieters who ate lunch after 3 p.m. lost less weight than dieters who dined earlier.

6 p.m. Dinnertime. Sitting down to a late supper could lead to weight gain. Jun published a small study that showed eating at 6 p.m.—as opposed to 10 p.m.—led to a 10 percent increase in fat burning overnight.

“As the day draws on, your body begins to change its metabolism and decrease the amount of fat that’s being used,” Jun explains. “If you’re attempting to lose weight, later eating could contribute to weight gain.”

Eating an earlier dinner—and skipping late night snacking while binge-watching your favorite shows—could also help you sleep better. When those who normally ate one-third of their calories between 6 p.m. and midnight, stopped eating between dinner and breakfast the next morning, their weight decreased, and their time in dreamland increased.

A meal that is high in fiber and low in saturated fat can help you fall asleep faster. Understanding the science behind meal timing—and adjusting when you eat breakfast, lunch, and dinner—could have a big impact on your health.

The post The Best Time to Eat Your Meals, According to Science appeared first on Fitbit Blog.

source https://blog.fitbit.com/best-meal-timing/

Can Menopause Symptoms Be Alleviated with Healthy Behaviors?

For some women, menopause and perimenopause come and go as natural stages in the life cycle with little to no distress or challenges. For others, it may not always be so easy.  Perimenopause can begin as early as your mid-40’s and even earlier if you are a smoker or have undergone certain medical treatments. If you find yourself experiencing some uncomfortable symptoms, not to worry, there are things you can do to help alleviate these symptoms.

Decrease hot flashes. Hot flashes are a significant concern for women who are experiencing perimenopause or menopause. Negative attitudes towards hot flashes can also contribute to increased stress and anxiety. On the other hand, practicing mindfulness can help with the perceived severity of hot flashes and associated stress and anxiety. Exploring the mindfulness meditations in the app and identifying a unique mindfulness practice to create a plan can help manage some of these uncomfortable moments throughout your day.  

Drinking plenty of water is another way to help reduce hot flashes and you can easily log your water intake in the Fitbit app. Also, consider avoiding foods that can be triggers for hot flashes, such as caffeine and spicy foods. 

Improve your sleep. Sleep is important in all stages of life but is particularly important during menopause. Low levels of progesterone can make falling and staying asleep problematic. Following a regular sleep schedule with a regular bedtime routine, like taking a warm bath or reading a book before bed, can help get the mind ready for bed. The blue light from electronics can cause difficulties sleeping so it’s best to keep TVs, cell phones, and other electronics out of the bedroom. 

Still struggling to get those Zzz’s? Utilize the Sleep Score insights to gain a better understanding of how a consistent sleep schedule, exercising 3 to 4 hours before bed, and utilizing sleep content helps to improve your sleep. 

Increase physical activity. Physical activity plays a key role in limiting the side effects of menopause, and low estrogen may contribute to cardiovascular disease. Regular exercise contributes to heart health, improved mood, and weight management. Bone loss is a concern for women who are in menopause, but can be reduced by regular strength training which increases bone mass. 

But physical activity doesn’t have to be complicated; one study concluded that walking helped postmenopausal women to maintain a healthy body weight. Start small with a walk around the block and aim to increase your steps weekly. 

Pro tip: Practice your mindfulness while walking with a walking meditation, try Walk and Chill or Nature Walking in the Fitbit app. 

Eat a balanced diet. You’re not alone—metabolism naturally decreases with age. Hormonal changes due to menopause can further exacerbate the metabolism causing weight gain. Along with physical activity, diet is an important aspect of maintaining a healthy weight pre- and post-menopause. Enjoying a balanced diet full of fruits, vegetables, whole wheat, and lean proteins will help you to maintain healthy weight. 

Menopause has its challenges, but it is also a natural and beautiful development in the course of a woman’s life. By keeping in mind the guidance of the above health pillars, you can keep the challenging aspects at bay while enjoying the benefits that come with age and maturity. 

The post Can Menopause Symptoms Be Alleviated with Healthy Behaviors? appeared first on Fitbit Blog.

source https://blog.fitbit.com/menopause-symptoms/

Mexican Caesar with Creamy Avocado & Cilantro Dressing

Mexican cuisine meets caesar salad—and THIS pretty little thing is the result! This spicy salad is made with crisp romaine, crunchy pepita seeds, juicy tomatoes, fresh jalapenos, and topped with mouthwatering grass-fed top sirloin. A traditional caesar dressing is made with egg yolks, but this recipe swapped the egg with an avocado and came up with this rich and creamy dressing and added a little cilantro for a little Mexican-inspired flare. 

Now let’s talk about nutrients: Avocados are considered a superfood and contain 20 different vitamins and minerals including vitamin K, folate, vitamin C, and potassium— just to name a few. Grass-fed beef is a nutrient-rich protein and contains a healthy dose of brain-boosting omega-3s, as well as iron, which helps to support a multitude of vital functions in the body. This recipe opts for top sirloin, one of the leanest cuts of beef. Plus, pepita seeds are very high in magnesium, which can improve mood and sleep! 

These ingredients are nestled in a bed of romaine, high in vitamins and minerals, and topped with tomatoes and jalapenos, providing an added dose of vitamin C and fiber. 

INGREDIENTS: 

● 4 corn tortillas, cut into strips

• Extra-virgin olive oil
• Salt 
• Chile powder 
• Cayenne 

To make the dressing: 

• ½ cup avocado oil 
• ¼ cup apple cider vinegar 
• 1 avocado 
• 1 tablespoon shredded parmesan 
• Juice of 1 lemon 
• 1 teaspoon honey 
• 1 tablespoon fresh cilantro 
• Water to thin to liking 

To make the salad: 

• 1 pound (500 g) grass-fed top sirloin
• Salt and freshly ground pepper

• ¼ cup pepita seeds 
• 4 hearts romaine lettuce, chopped 
• 1 cup cherry or constellation tomatoes, halved 
• 1 jalapeño, finely chopped 

INSTRUCTIONS: 

Preheat the oven to 425℉ (220℃). Toss tortilla strips in a drizzle of olive oil and season with salt, chile powder, and cayenne pepper. Spread them in a single layer on a baking sheet and bake for 8 to 10 minutes until golden and crisp. 

Add dressing ingredients into a blender or food processor and blend until smooth, adding water to preferred consistency. Set aside.

Heat the grill to medium-high heat. Season top sirloin with salt and pepper. Add to grill and cook, turning once, until medium rare or done to your liking. Remove from grill and let the steak rest before serving. 

Divide salad ingredients between bowls, top with thin slices of sirloin steak and then toss each bowl with two tablespoons of the creamy avocado dressing. Store remaining dressing in the refrigerator. 

Makes 4 servings. 

NUTRITION FACTS (PER SERVING):  

Calories 430 

Protein 34 g 

Total fat 23 g 

Saturated fat 4 g 

Cholesterol 65 mg 

Carbs 26 g 

Fiber 10 g 

Total sugars 6 g 

Added sugars 1 g 

Sodium 130 mg

Powered by ESHA Nutrient Data, © 2021 ESHA Research, Inc. 

The post Mexican Caesar with Creamy Avocado & Cilantro Dressing appeared first on Fitbit Blog.

source https://blog.fitbit.com/healthy-recipe-mexican-caesar-salad/

The Best Yard Games that Double as a Workout

As the days get longer and the weather gets warmer, it can be a great time to take your workout outdoors. But some days, you may feel more like playing and socializing than actually exercising. And that’s good news, because you can combine playtime and fitness together with yard games that double as effective workouts. 

The best part? You’ll be having so much fun, you won’t want the “workout” to end.

Why should you add yard games to your fitness routine?

If you think yard games couldn’t possibly count as exercise, think again. “Playing these games helps you focus on the fun and competition and not focus on actually exercising,” explains certified personal trainer Sabrina A. Sarabella, MS. 

And if you have ever caught yourself staring at the clock and counting down the minutes until your workout would end, you understand why this matters. When you are having a good time, you don’t want the fun to end. And that means you may move your body for longer periods of time than a standard workout while looking forward to the next time you can do it again.

Not every yard game provides an effective workout, but quite a few do. We asked top fitness experts to share their favorites and explain how they can be used to supplement your normal exercise routine. Here are their top recommendations:

Spikeball. Spikeball, also called roundnet, is a game that involves a small ball, a net which lays horizontally on the ground like a trampoline, and two teams of two players. With rules similar to volleyball, each team attempts to pass the ball back and forth before spiking it back to the net. If they fail, the opposing team scores. 

The sudden movements and quick pace of the game help to make it an effective workout. “Spikeball is great for your core because of the quick movements you need to make to hit the ball. It also involves some diving to get that perfect shot, so it can raise your heart rate and require a full body workout,” shares Sarabella.

Red Rover. The classic yard game Red Rover can be a great way to add movement to your day with no equipment required. “This yard game serves as an aerobic and dynamic workout for toning and shaping your arms and legs,” explains Lacey Dunn, MS, RD, LD, CPT, and author of The Women’s Guide to Hormonal Harmony. 

To play, players break into two teams and form a line opposing each other while holding hands. Each team takes a turn calling an opposing player over who then attempts to “break” the other team’s chain. 

The combination of sprinting and using brute force to break into the chain can challenge all of your major muscle groups. And if you want to take the fitness level of this game up a notch, try adding an extra spin to it. “If the player called over doesn’t break the chain, they get to do 10 burpees,” adds Dunn.

Whiffle ball. If you want a fun game the whole family can do together, try whiffle ball. Played just like baseball, but with a lighter bat and ball, the combination of pitching, swinging, and running can work your whole body. 

“Whiffle ball uses numerous different muscle groups like your arms and core while running to get on base uses your full body to sprint as fast as you can, elevating your heart rate,” shares Sarabella. If you want to increase the intensity of your workout, try adding a fun spin to the traditional game. For instance, when you get to base, do ten jumping jacks or if you strike out, drop down and do ten push-ups. The variations are limitless and allow you to make the game as challenging as you want.

Tag. If you’re looking for a yard game that even the youngest family member can play, try Tag. This game can be played with two or more players and requires no equipment. To play, select one player to be “it” and you are ready to start. The player who is “it” chases down the other players trying to tag them. And once you get tagged, you now become “it” and the game starts all over again. Not only is this game easy to understand and play, but it can provide a quality workout as well. 

“The running—or sprinting depending on how you play—in Tag provides a cardio workout, while the crouching to hide provides a lower body workout as well,” shares nutrition and fitness expert Elizabeth Shaw, MS, RDN, CPT of Shaw’s Simple Swaps.

No matter which you choose, incorporating yard games is a great way to add variety and fun to your workout. And when you are having fun, it becomes much easier to stay consistent with your exercise routine.  

The post The Best Yard Games that Double as a Workout appeared first on Fitbit Blog.

source https://blog.fitbit.com/yard-games-workout/

Dietitian-Approved Mother’s Day Breakfast Ideas You Can Eat in Bed

Happy Mother’s Day! If you’re a mom (or a mother figure), the idea of breakfast in bed served to you by your children sounds dreamy, until you start to think about the logistics.

Can your kids realistically make you a breakfast on their own without needing your help? If they go at it alone, will there be a huge mess to clean up later? And if you relinquish control of breakfast to your kids, will you end up eating a bowl full of syrup and candy?

To help, five top dietitian moms share their tips for a Mother’s Day breakfast in bed that’s not only delicious, but nutritious and fun for the whole family.

The Oatmeal Bar

If you’re looking for an easy and nutritious Mother’s Day breakfast idea, consider having your family create an oatmeal bar. “Oatmeal is packed with fiber and easy to make in the microwave with no pots or mixing spoons to clean afterwards,” explains Samina Kalloo, RDN, CDN, a mom of two young boys. “With a single-serve packet of unsweetened quick oats, it’s super easy for my boys to make without much help,” she adds. 

Kalloo recommends offering nutritious mix-ins such as blueberries, almond butter, and ground flax and letting your children get creative by using the toppings to create ‘artwork’ such as adding a happy face to your bowl.

Simple Sweet Satisfaction

Mother’s Day breakfast should be all about enjoying your favorite things, and that includes satisfying your sweet tooth. “I’m a sucker for sweet things and having something sweet first thing in the morning makes me happy,” shares Andrea Mathis, MA, RDN, LD of Beautiful Eats and Things. 

So what does a dietitian mom recommend for a sweet breakfast? For Mathis, a mom of two young boys, the choice is clear. “Peanut butter toast sprinkled with a little granola would be perfect and it’s very easy to make.” The combination of healthy fat and protein in the nut butter combined with a fun topping like granola, or even fruit, can satisfy your sweet tooth while helping you feel full throughout the morning.

The Pancake Party

As a working mom of a toddler and new baby, dietitian Elizabeth Shaw, MS, RDN, CPT, knows a thing or two about making meals that are convenient but also nutritious. “As a nursing mom, I’m craving carbohydrates lately! So, an ideal breakfast for me would be my husband whipping up our go-to whole-grain protein pancakes and letting my toddler “decorate” them with fresh fruits and a nut butter drizzle.” 

Although making pancakes from scratch can always be a great option, don’t feel guilty if you opt for a premade mix on Mother’s Day or any day. “Convenience is absolutely okay to rely on and can offer solid nutrition too,” shares Shaw. 

Adding pancakes to your Mother’s Day menu can be an easy way to boost your family’s nutrient intake. “This combo packs in whole grains, protein, and healthy fats, and provides an easy way to get a fruit in at breakfast,” shares Shaw.    

The Cereal Solution

When it comes to mastering nutritious meals on the go, dietitian Katie Serbinski, MS, RD of Mom to Mom Nutrition is a pro. As a mom of four young children, she knows the value in finding foods that are quick, kid-friendly, and packed full of nutrition—even on Mother’s Day. “My kids love pouring their own whole-grain cereal and milk for breakfast, and I love the simplicity and ease it offers. I’d love for them to pour me a bowl, too, so we could all eat together.” 

As simple as it may seem, a bowl of cereal for breakfast provides balanced nutrition for the whole family. “The combination of whole grains from the cereal and protein from the milk ensures I’m fueled [and they are too] for a busy day ahead—even on Mother’s Day I know we will be busy!”

The Best Breakfast for Blood Sugar

As a working mom of two young girls who is managing type 1 diabetes, Mary Ellen Phipps, MPH, RDN, LD, author of The Easy Diabetes Cookbook, knows the importance of finding a balance between meals her whole family loves, as well as foods that maintain healthy blood sugar levels. “For Mother’s Day breakfast I’d love something my kids would enjoy eating with me and one that is easy to clean up.” 

So, what’s her go-to breakfast option? Greek yogurt and granola! Thanks to the balance of protein, fat, and fiber this breakfast combo provides, it can help to stabilize blood sugar levels. “This breakfast is nutritionally balanced but also easy for my kids to help my husband make and  we wouldn’t be dealing with sugar crashes later in the day.”

Plus, Self-Care Tips for Busy Moms

As you celebrate Mother’s Day this year, remember that the best gift you can give yourself is that of self-care. “Take the time to enjoy your day and your family, not worrying about calories or missing that morning workout,” shares Mathia. 

And remember that including convenience foods or allowing someone to prepare foods for you that may be a little less than perfect is a gift to yourself as well. “Giving yourself the gift of time while providing your body solid nutrition is a form of self-care,” adds Shaw.

The post Dietitian-Approved Mother’s Day Breakfast Ideas You Can Eat in Bed appeared first on Fitbit Blog.

source https://blog.fitbit.com/mothers-day-breakfast-in-bed/

Healthy Recipe: Smoked Salmon Unda Wrap

RECIPE BY LEANDRA ROUSE | PHOTO BY SAMANTHA EMMONS 

This breakfast is an ode to the Indian street food, the egg kati roll, aka “unda style”, which means egg style. Traditionally, this dish has a flavorful filling in an egg omelette or crepe, with the whole thing wrapped in naan bread. 

Roll up this winning combination in tortilla bread instead (not unlike a homemade breakfast burrito), and you have a simple and delicious way to boost the protein in your morning routine. 

This recipe is a lower-carb and protein-rich spin on the lox and bagel concept. And once you get the hang of your “unda wrap”, you can experiment with many more tasty flavors. 

INGREDIENTS: 

1 tablespoon low fat, plain Greek yogurt 

¼ teaspoon lemon zest 

½ teaspoon lemon juice, freshly squeezed

Salt 

1 teaspoon extra-virgin olive oil

1 large egg, beaten and seasoned with salt and pepper

1 sprouted whole-wheat tortilla 

3 slices (about 2 oz/60 g) lox smoked salmon

⅓ small red onion, thinly sliced

½ teaspoon capers 

4 cherry tomatoes, sliced in quarters 

1 handful arugula

INSTRUCTIONS: 

In a bowl combine yogurt, lemon zest, lemon juice, and a pinch of salt. Set aside.

Heat the olive oil in a small non-stick pan. Add the egg and swirl it around to create an even crepe-like base that covers the size and shape of your pan, similar to how you’d cook an omelette. Let the egg crepe set for approximately 1 minute. 

Next, lay your tortilla directly on top of the egg and press it down lightly with a spatula and give it about 30 seconds to bind. Gently flip the egg-tortilla combo over, tortilla side down, careful to avoid breaking or folding, and let it set for another 10 to 30 seconds. 

Once the egg has cooked through and your tortilla is warm, slide it onto a plate, egg side up. 

Smear the lemon yogurt across the middle of your “unda wrap”. Layer with smoked salmon, onion, capers, tomatoes, and arugula. Finally, roll like a burrito, slice in half and enjoy.

Makes 1 serving.

NUTRITION FACTS (PER SERVING): 

Calories 320

Protein 23 g

Total fat 15 g

Saturated fat 5 g 

Cholesterol 200 mg

Carbs 22 g

Fiber 4 g

Total sugars 5 g

Added sugars 1 g

Sodium 740 mg

Powered by ESHA Nutrient Data, © 2021 ESHA Research, Inc. 

The post Healthy Recipe: Smoked Salmon Unda Wrap appeared first on Fitbit Blog.

source https://blog.fitbit.com/salmon-unda-wrap/

9 Things Moms Can Do to Support Their Mental Health

Moms deserve way more than one day of recognition for all that they do. We’re not only talking about growing a human being inside of their uterus, giving birth, and providing all of the support they do for their children. Mothers also face unique mental challenges. 

“Mothers can go through a massive change in their identity when they have children. In fact, many will talk about their lives in two halves: before kids and after kids, with becoming a parent as such a significant marker,” says therapist Kate Borsato. “Many mothers experience significant changes in their career paths, hobbies, interests, social connections, and overall lifestyle and can feel like they lose themselves along the way.”

In addition to a changed sense of self, moms “feel the intense societal pressure to meet unrealistic standards of motherhood,” she adds. As a result, they feel depleted and often wind up last on the priority list. Yet the idea of “self-care” can seem laughable. 

But mothers need to take care of themselves, otherwise they risk burnout and can’t fully be there for all of the people they support. Luckily, self-care isn’t only bubble baths and meditation. Check out these expert ways moms can support their mental health. Try any or all of them and see what works best for you.

Reset your expectations. Thanks to social media, many women feel pressured to be super moms, baking homemade 100 percent allergy-free cupcakes for every school holiday and DIY’ing Martha Stewart-level decorations for birthday parties. First, remember that those images are often staged. And if they’re not, you have no idea what that woman’s life is really like—maybe she does have time to do all of that, or maybe she pays a crafty neighbor. 

More importantly, set your own standards of what a “good mother” is, Borsato suggests, and work toward that each day. “There might always be someone who does one or two things better than you. But that doesn’t mean the things you are doing aren’t good enough,” adds licensed psychotherapist, psychoanalyst, and certified coach Babita Spinelli. 

Don’t try to do it all. You simply can’t. Shari Foos, a marriage and family therapist and founder of the Narrative Method (an approach to building meaningful human connections), suggests adopting the mantra, “I can only focus on one thing in this moment.” 

Connect with other moms. You can do this in person (if safely distanced) or through online meetups and Facebook groups. Try out a few communities until you find one that feels right. The emotional support and realizing you are not the “only one” feeling what you feel or going through whatever you’re facing can be life-changing.

Rediscover your hobbies. Or create some time in your schedule to find new ones. “Find creative outlets, try new hobbies, and pursue fun so that you feel like you’ve got more going on than fulfilling your job as mom,” Borsato says. “Sure, this is an incredibly important role, but mothers benefit from having other areas of life that bring joy.”

Acknowledge that you matter. You don’t have to do it all. “Mothers need to give themselves permission to take time, resources, and energy for their own well being,” Borsato says. This could mean asking your partner to put the kids to bed so you can do a home workout, asking a family member to watch the kids so you can take a solo walk, or, if you can afford it, hiring a cleaner to come every other week.

Set boundaries. Every week, sit down and determine what really needs to be done. “What is one thing that would be helpful to you?” Spinelli asks. 

Then think about your boundaries: Are you doing more than you need to? Is someone—even your own kids—taking up too much of your energy? Do you need to ask your older children to pitch in more or your partner to stop doing something?

Shift your thinking about what is essential. This can be hard, but it’s important: Find at least one moment every day where you can let the dishes or laundry or whatever “needs” to be done go, and instead do something for you. “Allow yourself to take 30 minutes to sip tea or coffee, breath, watch a TV show you love, or have a conversation with a friend,” Spinelli says. If daily moments seem like too much, start with one day at a time and keep adding more days.

Exercise. Even 15 minutes can do wonders in terms of how you feel about yourself, Spinelli says.

Start a confidence journal. “We often focus on the negative. Instead, notice and write about things done that are positive and give you resilience,” Spinelli suggests. Even if it’s one note each day, acknowledging the good things will give you concrete evidence that you’re crushing this mom thing.

The post 9 Things Moms Can Do to Support Their Mental Health appeared first on Fitbit Blog.

source https://blog.fitbit.com/moms-support-mental-health/

Busy Moms Will Love This Speedy Self-Care Routine

Is mom life causing you to skip out on self-care? You might want to rethink that. Let’s face it: if you aren’t at your best, how can you expect to be your best for everyone around you who depends on you each day? You can’t. And that’s why taking time for self-care isn’t a selfish act. It’s actually pretty selfless, because when you make time for your own wellness, it allows you to be at your best. And that’s good news for your entire family.

As great as self-care is, mom life is hectic. That’s why starting your morning off with this simple five or 10-minute routine should be every mom’s new best friend. You can make time for five minutes even on the busiest days, or 10 if you have a little more time in the AM, and it will do wonders for your physical and mental health.

The Speedy Morning Self-Care Routine Moms Will Love

Silence your phone (time: five or 10 minutes). As much as you may want to reach for your phone when you first wake up, try to resist the urge. Silencing your phone for a few short minutes as you give yourself time to adjust to the day is one of the greatest gifts you can give yourself. By removing the distraction of the ring or ding as you focus on self-care, you allow yourself to be fully present for what you are doing. 

That not only helps you to stay consistent with your self-care routine, but offers its own health benefits as well. “Frequently using and responding to your phone could increase stress and anxiety and lead to sleep problems such as lower quality of sleep,” explains Janine Faber, MEd, RDN, LD, of Janine Faber Nutrition. 

So use that ‘do not disturb’ function and stop stressing over it. Your messages will still be there waiting for you when you are ready.

Practice deep breathing (time: one minute, or three if you have more time). Once you have removed distractions, take one minute to focus on your breathing. Practice taking deep, slow, controlled breaths in and out. Breathe in deep through your nose while trying to pull the air into your belly. Hold the breath for a few seconds before releasing. As you breathe out, exhale deeply through pursed lips as if you were whistling until all the air from your belly has been released. 

This act of belly breathing plays a large role in stress management. “Deep diaphragmatic breathing helps stimulate pathways in the body that lead to relaxation and stress relief,” explains Sarah Pflugradt, MS, RD, owner of Sarah Pflugradt Nutrition. Although taking a few moments for deep breathing in the morning can be beneficial to stress and mood, regular practice of deep breathing can help when stressful situations arise at any time of day. 

Stretch (time: two minutes, or four if you have more time). After you have had a chance to breathe, it’s now time to stretch. Not only can stretching help you to feel energized as you start your day, but the act of stretching can offer a variety of benefits. Stretching daily can improve flexibility and mobility, which can help reduce injury risk while improving posture. 

In addition, stretching can also directly impact overall health. “Daily stretching can improve blood flow, which, in the long term, may help lower blood pressure,” explains Pflugradt. The act of stretching also helps to reduce the levels of circulating stress hormones like cortisol in the body and may have a positive impact on the immune system.

What are the best stretches to do in the morning? Try starting with a simple child’s pose and moving into a downward facing dog to help open up your shoulders and stretch out your back. Then work your way into a warrior 1 pose to help open up your hips and get ready to start the day.

Drink a glass of cold water (time: one to two minutes). Drinking a glass of water may not seem like self-care, but this simple act can go a long way in helping you to feel your best. “Drinking a glass of cold water not only helps with hydration but cold water is also refreshing and rejuvenating, which can provide your mood with a boost as well,” explains Faber. 

So, take some time to sip on a glass of cold water while you complete your self-care routine, and you may find yourself feeling more alert and refreshed for doing so.  

Write down one thing you love about yourself (time: one minute). For the last step of your morning self-care routine, take one minute to write down at least one thing you love about yourself each day. 

This simple act can shift your mindset away from self-critical thoughts and instead to uplifting ones. “How we view ourselves impacts our mood for the day and how we can empower and treat our body in a positive way. This is a good model for your kids to witness as well for their own self-esteem,” adds Faber.

The post Busy Moms Will Love This Speedy Self-Care Routine appeared first on Fitbit Blog.

source https://blog.fitbit.com/self-care-routine-for-moms/

How Getting Active and Getting Outside Can Support Your Immune System

If you want to support a healthy immune system, you’d be hard pressed to find a better activity than exercise. “When a person exercises, chemicals are produced that improve immune function,” says Carissa Smock, PhD, MPH, Associate Professor of Health Services at Northcentral University and Chair of the American Public Health Association’s Physical Activity Section. “This is caused by changes in antibodies and white blood cells as they circulate faster during exercise as well as the rise in body temperature.”

“Exercise increases blood and lymph flow and helps circulate the white blood cells—cells that fight off infection,” says board-certified internist and women’s health specialist Dr. Soma Mandal. “Exercise also decreases inflammation, which can improve the immune system.”

Exercise can also help you get more (and better quality) sleep—which also plays a large role in immune function. “Regular exercise also helps improve sleep quality—and sleep is crucial to our immune system,” says Tiffany Allen, FNP-C, WHNP-BC, nurse practitioner and founder of Triad Lifestyle Medicine. “While we are sleeping, our immune system releases cytokines which increase with infection to help fight illness. If deprived of sleep, it may decrease production of the protective cytokines which would decrease our body’s ability to fight off infection.”

But if you want to get the most benefit out of your fitness routine? Take your workout outside.

Exercising outdoors has additional immune-supporting benefits you won’t get when working out inside. But what, exactly, are those benefits? How can working out outside support healthy immune function? And what are some ways you can optimize your outdoor workouts for maximum immune-supporting benefit?

Exercising outdoors gives you more sun exposure

Vitamin D plays a major role in your body’s immune function. “Vitamin D aids in decreasing inflammation and supports the performance of the white blood cells that aid in our body’s ability to fight off pathogens and infections,” says Allen. 

And, on the flip side, vitamin D deficiency can wreak havoc on your immune system. “Low levels of vitamin D have been shown to increase susceptibility to infection—and Vitamin D deficiency is commonly found in those with autoimmune conditions,” says Allen.

Luckily, there’s a great way to get the vitamin D (also known as the “sunshine vitamin”) you need to support healthy immune function. Taking your workout outside gives you exposure to the sun—and “regular sun exposure is the most natural way for your own body to manufacture vitamin D,” says Mandal.

Bottom line? Your immune system needs vitamin D to function properly—and exercising outside is a great way to get the vitamin D you need to support a healthy immune system.

Exercising outdoors lowers stress

When you’re stressed out, your body produces cortisol (also known as the “stress hormone”)—and cortisol does not do good things for your immune system. “Chronically elevated cortisol levels (think stress) can increase inflammation and work against the immune system,” says Mandal.

If you want to support healthy immune function, you need to kick stress to the curb and get cortisol levels under control, and taking your workouts outside is a great way to do it.

Spending time outdoors has been shown to lower heart rate and blood pressure and improve mood, all of which play into regulating stress. Getting outside also decreases cortisol levels in the body; a recent study found that spending just 20 to 30 minutes outside can decrease cortisol levels by an impressive 21 percent per hour. 

So, if you want to destress, lower cortisol levels, and support your immune system, instead of hitting the gym? Try taking your fitness routine outside.*

Tips for getting the most immune-supporting benefits out of your outdoor fitness routine

Want to reap the most immune-supporting benefits from your outdoor fitness routine? Make sure to follow these tips:

Get your cardio on. As mentioned, exercise in general is great for supporting your immune system—but cardio is particularly beneficial. “Any type of cardiovascular aerobic exercise can help improve the immune system,” says Mandal. Next time you head outdoors to exercise, aim to get your heart rate up—for example, by lacing up your shoes for a run or hitting the trails for a vigorous hike. Use the Exercise app on your Fitbit device to track your core stats while working out, like heart rate, distance, calories burned, and Active Zone Minutes.

Get enough sun exposure. As mentioned, exercising outdoors in the sun helps you get enough vitamin D, which plays a major role in healthy immune function—that is, as long as your workouts are long enough. “The amount of time it takes to absorb the Vitamin D needed to support healthy immune function depends on the time of day, time of year, amount of skin exposed, and natural skin pigment,” says Smock. 

Smock recommends people with a lighter skin tone aim to get out in the sun for at least 10 to 15 minutes at midday (with arms and legs exposed) a few times a week. If you have a darker skin tone, you’re getting outside earlier or later in the day, or you’re wearing pants and/or a long-sleeved shirt, you’ll need more time in the sun. 

Get outside, even if you can’t work out. If you want to support healthy immune function, exercising outside is ideal. But if, for whatever reason, you can’t work out, there are still benefits to getting outdoors—and you should still try to spend time outside. “It should be noted, that while being active outdoors is highly beneficial, stress reduction and vitamin absorption—and therefore increased immune system function—can occur by simply being outside,” says Smock.

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* Want more ways to understand your stress? Try using the Stress Management Score on your Fitbit Sense. You can see a daily Stress Management Score in the Fitbit app ranging from 1 to 100—where a higher number means you’re showing fewer physical signs of stress.

The post How Getting Active and Getting Outside Can Support Your Immune System appeared first on Fitbit Blog.

source https://blog.fitbit.com/getting-active-outside-immune-support/