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/

4 Heart Healthy Recipe Swaps to Try Today

Did you know that you can easily swap ingredients in your favorite recipes to make them healthier for your heart? Here’s how you can do it and why it matters.

Why should I use heart healthy swaps?

Food choices matter, especially when it comes to heart health. “Heart disease is the leading cause of death of both men and women in the United States, but many outcomes can be changed based on how we eat, move, and live,” explains Kelsey Lorencz, RDN, of Graciously Nourished. 

The foods we choose to eat, and the ones we choose to avoid, can have a direct impact on the health of our heart. “Research has shown specific dietary patterns can lower the risk of heart disease by over 30 percent,” says E.A. Stewart, RD, an integrative registered dietitian in San Diego. For this reason, focusing on swapping in beneficial foods in replacement of ingredients that may increase the risk of heart disease is one of the easiest steps you can take in the fight against future disease.

Here are some swaps that can help.

Swap out sour cream for Greek yogurt. When it comes to improving heart health, reducing intake of saturated fat in the diet is key. The Dietary Guidelines for Americans recommends keeping your intake of saturated fat to less than 10 percent of total daily calories. To meet this goal, try swapping out high fat dairy ingredients such as sour cream and whipping cream for lower fat alternatives like low-fat Greek yogurt.

“Plain Greek yogurt can be used in a 1:1 ratio for any recipe that calls for sour cream, mayonnaise, or even heavy whipping cream to reduce saturated fat intake,” explains Andrew Akhaphong, MS, RD, LD, of Mackenthun’s Fine Foods. Not only does this swap preserve the same flavor and texture of the recipe, but it provides a huge savings when it comes to saturated fat. Replacing one cup of heavy cream with one cup of nonfat, plain Greek yogurt can cut out 55 grams of saturated fat!

Swap out the meat with plant-based alternatives. Most nutrition experts agree that reducing your intake of high fat animal meats and swapping them for plant-based alternatives can go a long way in improving heart health. But that swap isn’t always easy if you are a meat lover. 

Thankfully, there are ways to still eat what you love while improving the nutritional content of the recipe. “Using mushrooms to replace or extend ground beef in a recipe works well because they provide that umami or savory flavor that beef has, and when chopped finely, have the same texture as ground beef,” explains culinary nutritionist Laura M. Ali, MS, RD. “In addition to reducing the amount of saturated fat in your meals, you still enjoy the flavor of the ground beef, plus get additional potassium and magnesium from the mushrooms.”

To make this swap work, Ali recommends using finely chopped baby bella or small white mushrooms that have been sautéed in olive oil until softened. “Mix 1 cup of cooked, chopped mushrooms into a pound of ground beef or use mushroom crumbles to completely replace ground beef in a “meat sauce.”

Mushrooms aren’t the only meat alternative you can try. “Mix in a can of black beans with half the amount of ground beef for dishes like tacos, enchiladas, and even spaghetti,” shares Lorencz. This swap is a great way to reduce saturated fat while boosting the fiber and protein of a recipe, maintaining flavor while enhancing the heart health benefits.

Replace the butter with mashed avocado in baked goods. In baked goods and desserts such as cookies, replacing butter in a 1:1 ratio with fresh mashed avocado often works out really well and can offer health benefits. This swap not only reduces the overall calories of the recipe, but by replacing the saturated fat in butter with the “good” unsaturated fat in avocado, you can favorably improve the nutrition profile of the recipe. 

According to the Dietary Guidelines for Americans, replacing saturated fats with unsaturated fats can reduce LDL (bad) cholesterol levels in the blood, an important factor in heart disease risk.

Swap out refined grains for whole grains. White flour pasta and white rice are staples in many dishes, but these quick digesting carbohydrates aren’t doing any favors for heart health. “One recent study found eating seven servings of refined grains per day was associated with a 33 percent greater risk for heart disease,” shares Stewart. 

Simply swapping these for whole grain alternatives can provide the same flavor and texture while protecting your heart in the process. Stewart recommends replacing white flour pastas with pasta made from lentils or chickpeas instead. “Lentils and chickpeas are low in saturated fat and high in fiber, which may help lower blood cholesterol and support gut health.”

When it comes to white rice, Akhaphong recommends using bulgur as a suitable swap. Bulgur, which cooks the same as white rice, is a rich source of the dietary fiber beta-glucans—which has been shown to reduce LDL cholesterol between five to ten percent when consumed daily.

The post 4 Heart Healthy Recipe Swaps to Try Today appeared first on Fitbit Blog.

source https://blog.fitbit.com/heart-healthy-recipe-swaps/

Healthy Recipe: El Salvadorian Black Bean and Cheese Pupusas

From cuisines and music to fitness, wellness, and much more, Hispanic and Latinx people have enriched the United States with their cultures, traditions, and practices. To pay homage to the impact and contributions Hispanic and Latinx-Americans have made to the United States and to the entire world, we celebrate Latinx Heritage Month from September 15 through October 15. 

One thing that seems to be universally true about pupusa is that they conjure up memories—memories of city nights, travel to far-away places, or even a grandmother’s kitchen. Yet this food that is loved by so many is made at home by only a few.  

This recipe will let you bring this nostalgic El Salvadorian street food to life in your kitchen. It is simple to make, easy to diversify, and tastes fantastic. 

A pupusa is an authentic El Salvadorian corn cake that is made from the same masa dough used to make tortillas, tamales, and arepas. These thick corn cakes come with a variety of fillings ranging from bean and cheese, to meat and veggie, and beyond. 

Whatever the filling, they are always served with a pickled cabbage called curtido and a great salsa. This recipe will teach you how to make a mouthwatering bean and cheese version, and from there the possibilities are endless. Other healthy favorites are nopales, shredded chicken, or squash. Homemade recipes are always healthier than the restaurant versions because you can control the salt and fat content. So if your aim is to make this dish as healthy as possible, consider lowering the amount of cheese and salt you use. There are always added health benefits when you make something from scratch because you have more control over the salt and fat content. 

Once you get to know this staple El Salvadorian recipe it is sure to become a favorite in your household. Plus, pupusas freeze well, so you can always make a double batch and freeze half for a fantastic last minute dinner idea. 

INGREDIENTS: 

1 teaspoons Kosher salt

3 cups instant corn masa flour (such as Maseca Instant Corn Masa Mix)

2 ⅔ cup hot water

1 16-ounce can low sodium black beans, drained and rinsed 

½ a white onion, diced

½ teaspoon ground cumin 

2 cloves of garlic 

4 ounces grated queso Oaxaca 

For the curtido:

½ large head of white cabbage, thinly sliced

1 large carrot, shredded on the large holes of a box grater

½ large white onion, thinly sliced

1 serrano chiles, stems removed, thinly sliced (optional)

1 garlic clove, grated into vinegar 

2 teaspoons dried oregano (preferably Mexican)

1 teaspoons kosher salt

¼ cup olive oil

¼ cup apple cider vinegar

INSTRUCTIONS: 

Using a food processor with a pastry blade, add your masa flour and salt and 2 2/3 tablespoons of warm water. Turn the food processor on and slowly add the warm water until the dough begins to come together into a ball. Set aside for 15 minutes. 

Once the dough has set, make 10 balls of masa dough and set aside under a damp paper towel. 

For the curtido mix your cabbage, carrots, onions, and chilis in a large bowl and set aside. Make a salad dressing by adding vinegar to a jar, grating in garlic, and adding dried oregano and salt. Then slowly pour in olive oil and whisk until it emulsifies. Curtido can be made 1 to 3 days in advance. 

Meanwhile in a medium saucepan, heat 1 teaspoon of oil and cook the onion and garlic until fragrant. Add the black beans, cumin, and a tablespoon of water. Cook on low for 10 minutes. Then using a bean masher, mash the beans into a paste. Add a ½ teaspoon of salt. 

To make you pupusa, create a finger bowl of water and 1 tablespoon of vegetable oil. Heat a griddle or large cast iron pan. After getting fingers wet in the bowl, create a well in the center of your dough ball until it looks like a little cup. Add 1 tablespoon of beans and a ½ tablespoon of cheese. Work the dough around the filling until it is covered. Then gently pat your pupusa to flatten into a thick tortilla. Place the pupusa on the griddle and cook until crispy and golden on each side. 

Serve pupusa with a scoop of curtido, your favorite hot sauce, and a slice of avocado. 

Makes 12 medium pupusas. 

NUTRITION FACTS PUPUSAS (PER SERVING: 1 pupusa): 

Calories: 180

Protein 5 g

Total fat 2.5 g

Saturated fat 1 g (5% DV)

Cholesterol 5 mg

Carbs 33 g

Fiber 5 g

Total sugars 1 g

Added sugars 0 g

Sodium 240 mg (10%)

NUTRITION FACTS CURTIDO (PER SERVING ~28 g):

24 servings 

Calories: 30 

Protein: 0  g

Total fat: 2.5 g

Saturated fat: 0 g

Cholesterol 0 mg

Carbs 2 g

Fiber: 1 g

Total sugars: 1 g

Added sugars 0 g

Sodium 85 mg 

The post Healthy Recipe: El Salvadorian Black Bean and Cheese Pupusas appeared first on Fitbit Blog.

source https://blog.fitbit.com/black-bean-cheese-pupusas/

Meet 4 Latinas Dominating the Wellness World

From cuisines and music to fitness, wellness, and much more, Hispanic and Latinx people have enriched the United States with their cultures, traditions, and practices. To pay homage to the impact and contributions Hispanic and Latinx-Americans have made to the United States and to the entire world, we celebrate Latinx Heritage Month from September 15 through October 15. 

In honor of the month-long tribute, we’re highlighting some rockstar Latinas who are dominating the wellness world. And although we shouldn’t limit celebrating our Latinx friends, family, and peers to just one month, what better time to put these trailblazing Latinas in the spotlight?

Keep reading to get inspired by four Latina wellness gurus who are breaking barriers, motivating others, and changing the game in the wellness industry.

Candy Calderón

Candy Calderón, based in Miami, Florida, is a certified holistic health coach and the founder of Glow Wellness Tour. Launched in 2017, Glow Wellness Tour is a health and wellness educational platform, community, and event series focused on decolonizing wellness and making it more accessible to Latinas and women of color (WOC) from multicultural backgrounds while also amplifying the voices of Black, Brown, Indigenous, and WOC wellness experts. 

Her journey into the wellness world has a humble beginning, which started when her mom received her breast cancer diagnosis. Calderón took it upon herself to learn everything to help her mom heal naturally without negating traditional medicine. After her mom’s miraculous recovery was when her health and wellness career really kicked off. 

“Everybody started asking me to share my story,” says Calderón. “I soon discovered that helping others, especially Latinas and WOC, learn about prevention and how to lead healthier lives fulfilled me in a way that I had never experienced before. I then decided to enroll in nutrition school to get certified as a holistic health and wellness coach.”

Calderón now coaches women around the world with signature programs and speaks on illness prevention and healthy living while also working to bring visibility to the specific health and wellness needs of WOC and the lack of diversity in the wellness space. Her main goal through her private practice and Glow Wellness Tour is to show that healing happens faster when we feel seen and understood and when we are joined in community reclaiming our health.“As I keep doing the work, my hope is that I continue to fuel a new generation of women who can stay redefining what vibrant health means for them, and embracing their physical, emotional, and spiritual wellness on their own terms,” she says.

Indhira and Violet Santana

Indhira and Violet Santana founded My Wellness Solutions in 2010—a preventative, complementary, and alternative medicine center in New York that combines quality natural supplements with an educated staff that provides services including nutritional counseling, food sensitivity testing, hormone balancing, cleansing, skincare, colonics, and many others. 

Since moving to the United States from the Dominican Republic, Indhira and Violet Santana’s mom has worked in the wellness industry, which allowed them to be raised on preventative care and supplements. Then when Indhira graduated college she started working in pharmaceuticals. “It’s the other side of medicine as I like to call it, because pharma sells prescriptions while we try to work on helping clients bring down symptoms holistically,” says Indhira. “Once I realized that pharmaceuticals were not in line with how I was raised, I left corporate and My Wellness Solutions was born!”

What started as a small family business born from their personal passion of helping others, transformed into what clients call “an oasis of health in the Bronx,” and now Central Harlem. The sisters knew that although in the Latino and African American communities there’s more trust in alternative medicine than in traditional western medicine, centers that provide alternative medicine are not commonly available. 

“After seeing our mom working in the field (selling supplements), we became inspired to continue in the mission and incorporate services into the business,” says Indhira. “We knew that our communities desperately needed to close a huge education gap in healthcare and that is what we do everyday. Clients come to us to help them with simple to complex health conditions in a language they understand and by practitioners who look like them and know the cultural differences.”

My Wellness Solutions is making a difference in their community by offering their clients the best ways to attain better health, provide quality service, and spread their mission of educating the community on the fact that optimal health starts from within and can be achieved naturally.

Robyn Moreno

Robyn Moreno, based in Cold Spring, New York, is an author, certified yoga teacher, trained life coach, and practicing curandera (Mexican folk healer). Her expertise ranges from 1-1 intuitive coaching, energetic cleansings, wellness webinars, and retreat leader.

Moreno set out on her wellness and spiritual journey when she left NYC and moved to a beach community in Long Island to be closer to nature, where she started her yoga teacher training. Today, Moreno is an accomplished writer highlighting the stories and issues of women, Latinas, and WOC in various publications, including having published two books, Borderline Personalities and Practically Posh. She also holds quarterly curandera workshops where she teaches Curanderismo, an ancient Mesoamerican earth-based healing tradition. 

“After a transformational period of my life, I turned back to a simple and profound earth-based medicine practiced by my great-grandmother called Curanderismo, which helps you to feel balanced and whole through energetic cleansings, herbs, heart to heart conversations, connection to spirit, and much more,” she says.

Her new book, Get Rooted, based on her journey of re-discovery and reclamation of both her culture and self, will be available April 5, 2022.

The post Meet 4 Latinas Dominating the Wellness World appeared first on Fitbit Blog.

source https://blog.fitbit.com/latina-wellness-experts/

How to Transition Your Sleep Routine from Summer to Fall

It’s important to get quality sleep all year round. But as the seasons change, if you want to get your best night’s sleep, you may also have to change your sleep habits.

But the question is: what changes do you need to make to successfully transition your sleep routine from summer to fall—and ensure you continue getting the high-quality sleep you need as we move into a new season?

Prioritize spending time outdoors

Vitamin D, which your body creates when exposed to sunlight, plays an important role in the production of melatonin, a hormone that helps to regulate the body’s circadian rhythms and promotes restful sleep. During the summer—when sunlight stretches well into the evening hours—it’s easy to get your daily dose of vitamin D. 

But in the fall, when the sun sets earlier, you have a much smaller window to get the sun exposure you need. “The decrease in daylight during these months can lead to a decrease in the body’s melatonin production,” says Lauri Leadley, clinical sleep educator and President of Arizona-based Valley Sleep Center.

That’s why, if you want to continue to get solid sleep as the season changes from summer to fall, and the days get increasingly shorter, it’s important to prioritize spending time outdoors.

“Focus on your light exposure, especially as the days start to get shorter,” says Dr. Nishi Bhopal MD, board certified psychiatrist and sleep specialist at IntraBalance and member of the review panel at Sleep Advisor. To get the vitamin D you need—and keep your circadian rhythm on track—take advantage of the autumn sunlight and prioritize outdoor activities. For example, start your day off with a walk in the sunshine, take a lunchtime work call outside, or go for an outdoor run before dinner. 

Get exercise…

This summer was HOT—and when it’s hot, it can be hard to get motivated to work out. But if you let fitness fall by the wayside this summer, fall is the time to take advantage of the cooler weather and recommit to your workout plan, and get better sleep as a result.

This means exercise can act as a one-two punch, helping to minimize anxiety and support better sleep. “Exercise helps to increase the neurotransmitter adenosine, which contributes to the sleep drive and promotes sleepiness,” says Bhopal. “Regular exercise also reduces symptoms of anxiety and depression, which can impact sleep.” Exercise has also been shown to help you fall asleep faster—and, once you’re asleep, improve sleep quality.

The point is, exercise is one of the best things you can do to get a better night’s sleep—so, as you transition your sleep routine from summer to fall, make sure to make fitness a nonnegotiable part of your autumn routine.

…but make sure to get it at the right time

Exercise promotes better sleep, but only if you exercise at the right time. When you workout, you rev up your body—and if you get yourself too revved up before bedtime, it can actually make it harder to sleep.

“You don’t want to get your heart pumping too close to bedtime, as that’s not conducive to a restful night [of sleep],” says Leadley. 

In order to get the most sleep-boosting benefits, aim to workout at least three to six hours before you plan to go to sleep.

Adjust the thermostat

Temperature plays a big role in how well you sleep. And while blasting the AC might have been the right move during the heat of the summer, in the fall, you may need to adjust the thermostat to find the perfect sleep temperature. Bear in mind that there is an ideal temperature for getting the right amount of Zzz’s—though your instinct may be to crank the heat at night or stay curled up under the covers for longer in the AM.

“The ideal temperature for sleeping is between 60 to 67 degrees Fahrenheit,” says Leadley. “In most cases, if you are sleeping and the temperatures rise above 75 degrees Fahrenheit or fall below 54 degrees, it can wake you up.” So, as the weather changes, make sure you’re making any necessary adjustments to get your home to the temperature you need for a better night’s sleep.

Switch up your bedding

As mentioned, temperature plays a large role in how well you sleep. But the thermostat isn’t the only thing that influences temperature—bedding plays a part, too. “Bedding can impact sleep quality by affecting your body temperature,” says Bhopal. 

If you tend to get hot during the night, try “natural fiber sheets like cotton or linen, as they are more breathable than synthetic materials and help you stay cool [as you sleep],” says Bhopal.

On the flip side, if you run on the colder side, you may want to try bundling up at bedtime. “As temperatures drop, consider finding a fluffier blanket to keep warm,” says Leadley. “If that’s not enough, linens made of silk, satin or polyester will retain more heat than traditionally lightweight…bed linens such as cotton.”

The post How to Transition Your Sleep Routine from Summer to Fall appeared first on Fitbit Blog.

source https://blog.fitbit.com/transition-sleep-routine/

Healthy Recipe: Peruvian Quinoa Salad

The star of this quinoa salad is the unique nutty flavor of red quinoa (aka Peru’s “gold of the Incas”), alongside other distinctly Peruvian flavors like corn, pumpkin seeds, and avocado. They come together with a tangy lime cilantro dressing for a flavorful main dish quinoa salad. This salad makes a protein-packed meal, especially satisfying when topped with a perfectly fried egg. This meal could be enjoyed morning, noon, or night, or even as a great side dish at a party. 

To achieve an authentically Peruvian flavor, toast the quinoa before boiling. 

Beyond the fame of Machu Picchu, Peru is also well known for its abundance of healthy food. From quinoa to cacao, many superfoods come from this region because of its diverse microclimates. This red quinoa salad features those distinct flavors and is a great intro to cooking with quinoa. This grain is a great healthy substitute for white rice, as it has twice as much protein and contains about 5 grams more in fiber. 

INGREDIENTS: 

For the quinoa salad:

1 cup uncooked quinoa

2 cups water 

1 cup corn (fresh or frozen)

1 tbsp extra-virgin olive oil

1 small cucumber 

1 cup cherry tomatoes, quartered

½ a bell pepper,

¼ cup red onion 

¼ cup mild queso fresco

1/2 small chilli, deseeded and finely sliced (*optional)

2 green onions, outer leaves removed and diced.

1 ripe but firm avocado

½ a cup pitted kalamata olives, halved 

¼ cup pumpkin seeds, toasted 

6 eggs

For the dressing:

​​2 tablespoons freshly squeezed lime juice plus more to taste

¼ cup packed fresh cilantro leaves

¼ cup avocado oil (or mild olive oil)

¼ teaspoon ground cumin

¼ teaspoon freshly ground black pepper to taste

½ teaspoon kosher salt (or to taste)

INSTRUCTIONS: 

Toast the quinoa in a small saucepan over medium heat, until fragrant. Then add water, cover, and bring to a boil. Reduce heat to a simmer and cook for about 12 to 15 minutes. When the quinoa is done, the water should be evaporated from the pan and the quinoa should be tender and fluffy like rice. Once cooked, remove the lid, fluff with a fork, and set aside to cool to room temperature.

While your quinoa is cooking, begin by chopping all additional vegetables in relatively uniform 1-inch cubes and placing in a large mixing bowl. 

Make the dressing by combining lime juice, cilantro, avocado oil, cumin, salt, and pepper and blitzing with a hand or table top blender until it is emulsified. Pour ½ of the dressing over the chopped veggies and toss to marinate. Then add the cooled quinoa to the bowl, cover with remaining dressing, and toss well until all ingredients are combined and evenly dressed. 

Set the salad aside to marinate 30 minutes to overnight. 

When you are ready to serve, take out a small cast iron skillet or non-stick pan. Heat 1 teaspoon on oil over medium-high heat. When the oil is hot add 1 to 2 eggs to the pan, leaving plenty of space between them. Shake your pan occasionally and using a spatula, lift up the edges as needed. Cook the eggs until the edges are golden brown, about 2 minutes.

Serve up 6 bowls of quinoa salad (approximately 1 cup per bowl) and gently place your perfectly cooked egg on top of each salad. Garnish with fresh additional cilantro and green onion and serve. 

Makes 6 servings. 

NUTRITION FACTS (PER SERVING): 

Calories: 430

Protein: 15 g

Total fat: 28 g

Saturated fat: 5 g (25% DV)

Cholesterol: 190 mg 

Carbs: 33 g

Fiber: 6 g

Total sugars: 5 g

Added sugars: 0 g

Sodium: 310 mg (13%) 

The post Healthy Recipe: Peruvian Quinoa Salad appeared first on Fitbit Blog.

source https://blog.fitbit.com/peruvian-quinoa-salad/

The Runner’s Guide to Avoiding Stomach Troubles

Do you ever feel like you need to make a dash to the toilet rather than the finish line on a long run? Well, you’re not alone. 

Exercise can help combat bowel troubles such as constipation, diverticular disease, and reduce the incidence of digestive system cancers. However, in some athletes (e.g. runners and triathletes), a sudden urge to go to the bathroom can hit you like a ton of bricks during a race. This is known as runner’s trots and runner’s gut.  

Let’s explore what happens in your gut and how you can better manage your bowel troubles to help you run, and more importantly finish, like a champ. 

Runners are more prone to gastrointestinal upset than other athletes, and elite runners are at a higher risk than recreational competitors. The reasons for this are manifold. For example, blood is redeployed away from the gut to working muscles, body temperature rises, fluid is lost, and neurological and hormonal functions undergo changes (e.g. insulin and noradrenaline), which can all affect our gastrointestinal system. Add anxiety to the mix, and it breeds the perfect environment for a stressed-out gut.

Research also shows that female runners are more prone to abdominal upset than their male counterparts; however, the reasons for this aren’t entirely clear. 

Dehydration is a genuine concern for high-intensity exercisers. Even a small amount of fluid loss (2 percent of body weight) can lead to profound consequences such as nausea, poor performance, and gastrointestinal discomfort (including diarrhea). To compound the harmful effects of dehydration, a reduction of blood flow to the gut can also intensify the symptoms. This is why runners, compared to other athletes, are at an increased risk of tummy upset. 

Food intolerances can also play their part. Irritable bowel syndrome (IBS) is a broad term for a range of gut symptoms such as diarrhea/constipation, flatulence, or abdominal pain. Fermentable carbohydrates, known as FODMAPs, can exacerbate IBS. Lactose, fructose, and sugar alcohols (aka polyols) may be malabsorbed in the digestive system and then cause havoc in the large bowel where they undergo fermentation. Identifying specific intolerances and trigger foods is crucial for any athlete to ensure that these undesirable symptoms do not impact one’s quality of life and exercise performance. A sports dietitian can assist with this process.

But there is some good news to help you hit the pavement and not the toilet stalls. 

Stay well hydrated, and eat a low fiber, fat and protein meal away from exercise to effectively reduce the incidence of runner’s trots. These three nutrients can delay the passage of food through the digestive system, so food remains in the gut for longer. So it makes sense to eat a smaller meal or snack that can be quickly digested 1 to 2 hours before the event. Low fiber options include rice cakes, sports drinks, pikelets, jam sandwiches, and muesli bars. 

Reducing caffeine intake and abstaining from alcohol before a race is also best practice. Caffeine can activate the colon and increase the need to go to the toilet. So avoid tea and coffee before a race. Alcohol can also cause dehydration and impair performance, so it makes sense to lay off the “beverages” in the lead up to a run. 

Running long distances is hard enough when you have to battle muscle fatigue, heat, inclement weather, and the threat of “hitting the wall”. Therefore, better managing your gut troubles should be a high priority for both athletes and weekend warriors. Because striving to be number one, rather than for number twos, is every runner’s goal.

The post The Runner’s Guide to Avoiding Stomach Troubles appeared first on Fitbit Blog.

source https://blog.fitbit.com/avoid-runners-trots/

How This Fitbit User Became Her Own Health Advocate

I’ve had a Fitbit for over ten years. I started with an Alta when my company offered a discount on health insurance to encourage people to make healthy lifestyle choices. One of those ways was through tracking and logging your steps. I’m a biomedical engineer for a medical device company, and I really like data and statistics, so I was immediately interested in what the device could do. At the beginning of this year, I got the Charge 4 as a birthday present. I was in the middle of my first pregnancy, and as a pregnant mother-to-be it felt even more important to track my health. 

I’m generally pretty active, with an average resting heart rate of 54. Before my pregnancy, I would usually get 13,000 steps each day. I’d also run a few days a week and do HIIT workouts and some weight lifting. Using the Charge 4 during the last months of my pregnancy, I noticed that my average resting heart rate fluctuated and crept up a bit. By the end of the pregnancy, it was around 58 but my doctors said that change was normal.

When my husband and I came home from the hospital with our new daughter, things took a turn. I hadn’t worn my Fitbit when I was in the maternity ward, but I immediately put it back on at home. I was really interested in what it would tell me about the length and quality of sleep I would be getting. 

The second day home, I noticed that my resting heart rate had dropped back to 53. That didn’t concern me at first, but I began to feel just lousy and when I looked in the mirror, I looked pale. For a few hours, I chalked it up to being in recovery, but that night my heart rate dropped into the low 40s and I began to feel my heartbeat pounding in my chest. Something wasn’t right. 

The next day I didn’t feel any better. I would go take care of my daughter and then sit on the couch and immediately I’d feel my heart pounding very slowly. That’s just a really off-putting feeling. We have a blood pressure cuff in our house and when we tested, my blood pressure was in the hypertension range. Then I noticed that there was some swelling in my ankles. 

I’d only been home for two nights, and the last thing I wanted to do was go back to the hospital, so it took me a few hours to convince myself that that’s where I needed to be. I couldn’t ignore the data. My blood pressure just shouldn’t have been that high, and my heart rate shouldn’t have been that low. 

So it was back to the hospital—this time to the emergency room. When the doctors started the tests, they asked me what my symptoms were. I was able to pull up my Fitbit data and show them the heart rate numbers and how it had been dipping down to the low 40s. With that information and some of their own tests, they were able to quickly and definitively say that I had postpartum preeclampsia. 

Preeclampsia can be a precursor to seizures, strokes, or organ damage. A lot of women have preeclampsia when they are pregnant and it is often a reason to induce labor early. But it can also happen in the first week or so after pregnancy. There is not a lot of consensus on why preeclampsia occurs, but once it does happen, you definitely want to treat it immediately. I spent three days in the hospital, and it was difficult being away from my newborn daughter, but I knew I was in the right place. 

The doctors seemed impressed that I could show them the health data that I had collected on my own. Of course, they took their own tests and measurements and had the information from when I was in the hospital for my delivery. But the data I had collected myself filled in a critical gap. The data on my Fitbit helped persuade me to go in sooner than I might have. It also helped the doctors quickly determine what was going on, which allowed them to begin my treatment right away. All in all, it helped speed up the care I got for a serious condition.

My numbers now are great. My resting heart rate is back in my normal range. My doctor said that once you have preeclampsia, the chance of it happening in subsequent pregnancies is slightly more elevated. The possibility of having blood pressure issues later in life is also elevated. It’s just something I’ll need to keep an eye on.

I’m still using my Charge 4 to monitor my overall well-being. My daughter has slept through the night once now. If she can do it once, I’m sure she can do it again. My sleep scores are improving slowly. I also check my step count and my resting heart rate at least once a day. The information is a good way to better understand what is happening in my mind and body. If I’m feeling run down, I can check to see if I had a terrible night’s sleep or maybe I over exercised the day before. That information helps me make good decisions about my day.

Every parent has a story about the birth of their child. Mine isn’t the one I had expected. Someday I’ll tell the story to my daughter of having to go back into the hospital just after giving birth. Fitbit will be part of that story. It helped me make a difficult decision and be a better health advocate for myself.

As told to Ethan Watters

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At Fitbit, our mission has always been to help people around the world get healthier. We strive to empower people to connect with their health—and make healthier choices everyday—with our data, inspiration, and guidance. Now, we’re sharing the incredible stories of our community, with our community. 

Has Fitbit helped you to change your health—and your life? Interested in sharing your story and how you made progress on your goals? We want to hear it! Go here to submit your Fitbit success story.

The post How This Fitbit User Became Her Own Health Advocate appeared first on Fitbit Blog.

source https://blog.fitbit.com/rachael-kabala-fitbit-story/

The Best Plant-Based Foods to Promote Men’s Health and Muscle Mass

Nutrition professionals regularly sing the praises of plant foods. This is because they are a rich source of vitamins, minerals, fiber, polyphenols, and antioxidants. And some are naturally high in protein, too. Read on to discover why plant foods are so good for you, men and women included, and your muscles. 

Research shows that those living in Western countries (particularly men) drop the ball in not eating enough plant foods. That’s disheartening because, according to the EAT-Lancet report published in 2019, “A diet rich in plant-based foods and with fewer animal source foods confers both improved health and environmental benefits.” 

Plant-based foods are the cornerstones of a healthy diet. Studies continually show that a high consumption of these foods leads to better health, a reduced incidence of heart disease and diabetes, and also assists with weight management. An added bonus is that a dietary pattern like this is better for the environment. Nevertheless, we don’t need to cut out meat altogether (if you choose to include it), but again, being more plant-focused has a whole host of positives.    

A high intake of red meat, including processed red meat, is associated with an increased risk of mortality, and major chronic diseases such as coronary heart disease and colorectal cancer. So it’s interesting to note that American men regularly consume more meat, both unprocessed and processed, than American women. 

What’s more, studies show that substituting plant-based foods for red meat effectively reduces rates of coronary heart disease in men. And it appears that nuts, soy, and legumes offer more heart protection than other plant foods and dairy and eggs. This is because plant-based foods are higher in healthy unsaturated fats, fiber, and vitamins and minerals than animal-based proteins.  

Now, it is true that protein is essential for the growth and maintenance of muscle and to power our immunity. In addition, it’s instrumental in hormone production, and it provides the structure for the body’s connective framework. But protein can be widely found in the food supply; it’s not exclusively found in animal foods. So, you don’t need to worry about getting enough protein or jeopardizing your gym gains—plenty of protein can be found in nutrient-rich plant foods.  

Further, a man’s protein requirements are not overly high. As a baseline, the dietary reference intake (DRI) for men is 0.8 grams per kilogram of body weight. For an average 70 kg man (around 154 lbs), this equates to 56 grams of protein. However, the DRI for protein does slightly increase depending on activity levels. Men looking to build muscle may need up to 1.2 to 2 grams of protein per kilogram of body weight. 

Here are some protein-rich plant-based foods that men can include in their diet without fear that they’ll be falling short of their protein targets. Your insides, muscles, and the environment will thank you for it.

Beans. Beans are jam-packed full of nutrients such as vitamins B1 and B6, folate, iron, magnesium, phosphorus, copper, potassium, zinc, and selenium. Plus, they are low in fat, high in complex carbs and fiber, and are a good source of protein.

In addition, studies show that eating beans can help to reduce cholesterol levels due to their soluble fiber content. What’s more, American men (and women) consistently fall well short of their fiber requirements. So, eating more fiber-rich foods that also contain protein should be the order of the day for American males. It’s a win-win. 

They are a winner from every angle. Include them with a tomato sauce, and you’ll be getting a good whack of lycopene—an antioxidant found in pink or red-colored fruits and vegetables that has been shown to be protective against prostate cancer. 

Lentils. Lentils should be lauded for their versatility and nutritional qualities. They are a rich source of protein, complex carbs, fiber, iron, folate, magnesium, and potassium. Plus, they are made up of more than 25 percent protein; so you get 9 grams of protein in a half cup serving. 

There’s so much to like about lentils from a culinary perspective, too. They’re a perfect addition to hearty soups, stews, and salads. They can even be combined with minced meat to make a sauce for Bolognese or lasagne. Lentils are a staple in African and Asian cultures as well as in Mediterranean countries. 

Chickpeas. Chickpeas pack a nutritional punch. They are a good source of protein, calcium, iron, magnesium, phosphorus, zinc, copper, manganese, and magnesium. They are also naturally low in fat, sugar, and salt. Studies show that those who eat legumes such as chickpeas regularly can better manage their weight and have less incidence of heart disease. Plus, a half cup serving delivers over 7 grams of protein, similar to that of an egg.     

Soy milk. Soy milk is made from dried soybeans that are soaked and crushed with water. Soy milk has a similar nutritional profile to cow’s milk in that it’s a rich source of protein, carbohydrates, B12, and riboflavin. Soy milk also contains isoflavones known as phytoestrogens. Research indicates that phytoestrogens can reduce the risk of coronary heart disease, and there is no evidence that they lower testosterone levels. 

Tofu. Not only is soy a fantastic source of protein, but it may also help to reduce the risk of prostate cancer, lower cholesterol levels, and it tastes great in a burger or barbecued. It may be that you either love or hate tofu, but at 12 grams of protein per 150-gram serving, it delivers iron, fiber, copper, magnesium, and calcium. 

Tempeh. Tempeh and tofu are cousins. Tempeh is also made from soybeans, but they’re fermented and condensed into a firm, dense structure. As a result, tempeh is more robust in texture than its more famous relative. However, it boasts a higher protein content (double, in fact), plus it contains more fiber, iron, and potassium. In fact, including a serving of tofu or tempeh instead of meat will not jeopardize your gym gains. 

Nuts. Nuts are nutritional powerhouses and rich sources of fiber, protein, folate, calcium, zinc, potassium, magnesium, and antioxidants. Despite their high fat content, nuts may help aid weight loss. This may be because of the high fiber, fat, and protein content—all of which help you stay full longer.

Additionally, a meta-analysis and systematic review of over 100 studies spanning 20 years found that consuming nuts regularly is associated with a reduced risk of heart disease. 

Nut to mention (pun intended), one study found that eating two ounces of nuts a day was linked to better sexual health in men. This finding may be related to the vitamin E content in nuts that have been shown to be important for male fertility. Add them to stir fries, salads, use them as a topper on your yogurt or morning cereal, or eat them as they are.

Whole grains (to a lesser extent). Whole grains are nutritional gems that boast a good protein and fiber content and contain a raft of essential vitamins and minerals. Research shows that men who consume whole grains regularly as part of their diet have an 18% reduced risk of developing heart disease than men who don’t readily eat whole grains. Plus, the high fiber content of whole grains may also assist with weight management by increasing satiety. Fantastic options that you can find in your local supermarket include brown rice, quinoa, freekeh, teff, whole wheat, rye, sorghum, and oats. Make no missed steak about it. Including more plant-based protein foods will help you to sustain and build on your efforts in the gym. And they may just give you a new lease on life. So let’s start seeing plant foods as the quintessential dude food. Bon appetit, gentlemen.

The post The Best Plant-Based Foods to Promote Men’s Health and Muscle Mass appeared first on Fitbit Blog.

source https://blog.fitbit.com/plant-based-foods-promote-muscle-mass-men/

Try These 6 Morning Rituals for Peak Mind, Body, and Heart Wellness

September is AFib Awareness Month, and at Fitbit, we’re helping you to learn more through content that focuses on all things heart health throughout the month. Click here for more blog posts in the series.

Did you know that a healthy morning routine can directly affect the trajectory of your day? It’s true. Taking the time to slow down and welcome space and tranquility into your early mornings can not only help your mind and body set a tone of productivity for the day ahead, but it can eliminate stress, increase efficiency, and bring an overall sense of calm.

“The biggest benefit of having a slow morning is that your nervous system gets a chance to come online without triggering your fight or flight response, which is known as your sympathetic nervous system,” says Dr. Patrick K. Porter, PhD, neuroscientist and creator of the meditation app BrainTap. “When this happens, some people have a tendency to stay stuck in that stress response all day long, which brings about anxiety, fear, and depression.”

Yes, many of us start our day with a hectic array of events—hitting the snooze button three times, getting up late, skipping breakfast, and scrolling on our phone screens. But imagine this: beginning your day in quiet solitude, free of interruptions, taking time to gather motivation for the day, and avoiding the rush. This may seem like a pipe dream, but it’s not as far out of reach as you think it might be. 

Ready to reclaim your mornings? Try these six simple yet transformative habits for peak mind, body, and heart wellness first thing in the morning.

Tap into your ikigai. Your ikigai, also known as your purpose in life, is a Japanese concept that combines the words “iki”, meaning life, and “gai”, meaning benefit. When finding your ikigai, ask yourself: what do I love? What makes me happy? What makes me light up inside? This process can start with small habits like accepting yourself, connecting with others and the earth, and being present. 

Your ikigai is literally the reason you get up in the morning, which is why tuning into it when you first wake up can be extremely beneficial to your mood for the rest of the day. Taking steps towards your ikigai is easy, you can start by practicing any small feel-good habits such as meditation, stretching, walking outside, or offering a small kindness to someone.

Wake up mindfully. Dr. Porter suggests trying to wake up naturally, without an alarm, to the light of the sun. This way you’re not waking up to a blaring alarm causing your body to go into fight or flight, which could cause anxiety for the rest of the day. If that’s not possible, use pleasant-sounding soft music as an alarm. “You should also set your phone to ‘do not disturb’ while you’re sleeping so your sleep isn’t disturbed with notifications during the night.”

You can also enable smart wake on your Fitbit Charge 3, Fitbit Charge 4, Fitbit Luxe, Fitbit Sense, Fitbit Ionic, and on the Fitbit Versa series, which finds the best time to wake you starting 30 minutes before your alarm on your device is set. It avoids waking you during deep sleep so you’re more likely to wake up feeling refreshed. 

Get some sunshine. Before opening your computer or heading out on your morning commute, take a few minutes to go outside and get some natural light—bonus points if you walk barefoot in the grass. “This is called grounding, and you will find that this sets your day towards a very positive mindset and mood and helps you to slow down,” says Dr. Porter.

Recite a morning affirmation. One of the best actions you can take in the morning to start your day off on a good note is reciting a positive affirmation. “Reading a positive affirmation before you begin the bulk of your day helps give you the proper mindset to remain relaxed and focused throughout the day,” says Dr. Porter. 

Drink water before having your morning cup of joe. Hydrating before having caffeine can be extremely beneficial as it’s been found that your brain can shrink up to three quarters of an inch during the night, says Dr. Porter. “Even better is to add some Celtic sea salt to the water. Celtic salt is not the same as table salt. It has all the minerals our bodies need to replenish our systems.”

Listen to your body and move. If possible, wake up 30 minutes earlier than usual and fit in some time to either exercise, stretch, or do yoga. “Stretching and exercising are really good for the brain and engage a brain frequency called SMR, or sensory motor rhythm, that is used all day for cognitive thinking, problem solving, and more,” says Dr. Porter.

The post Try These 6 Morning Rituals for Peak Mind, Body, and Heart Wellness appeared first on Fitbit Blog.

source https://blog.fitbit.com/heart-health-morning-habits/

Healthy Recipe: Chai Spiced Milkshake (with a Secret Ingredient!)

We are on a constant quest to get more vegetables into the day. But dessert is not usually where it happens! Cauliflower brings a neutral and creamy base to this unusual shake and its subtle vegetal flavor blends nicely with traditional chai flavors.  

The result is a filling, sweet tooth-satisfying milkshake with the added benefit of cauliflower’s high fiber, vitamin, and antioxidant content. 

This shake is simplest to make using a chai seasoning blend. But if you don’t have that you can achieve a similar result with ¼ teaspoons of ground ginger, cardamom, cinnamon, and black pepper. 

Try serving it with a dollop of coconut whip cream and a sprinkle of cinnamon. 

So good (for you) that you may want to sneak vegetables into all your desserts. Mums the word. 

INGREDIENTS: 

For the milkshake:

1 cup frozen cauliflower rice, steamed for 8 minutes 

4 dates soaked in hot water

1 ⅓ tablespoon cacao powder

½ cup of plain low-fat Greek yogurt

½ teaspoon of chai spice seasoning 

1 cup of your favorite milk, (we used oat)

1 handful ice cubes 

INSTRUCTIONS: 

Begin by cooking your frozen cauliflower rice in a medium saucepan with 2 cups of water for 8 minutes. Strain, add ice cubes to cool, and set aside. 

Additionally, remove the seeds from the dates, cover your dates with hot water, and set aside. 

Now, add the chilled cauliflower, soaked dates, milk, yogurt, spices, and ice cubes to a blender to blend on high until creamy and smooth. 

Finally, pour your blended milkshake into a glass and enjoy.

Makes 6 servings.

NUTRITION FACTS (PER SERVING): 

Calories 71

Protein 3 g

Total fat 1 g

Saturated fat 0 g 

Cholesterol 0 mg

Carbs 12 g

Fiber 1 g

Total sugars 7.5 g

Added sugars 0 g

Sodium 37 mg

The post Healthy Recipe: Chai Spiced Milkshake (with a Secret Ingredient!) appeared first on Fitbit Blog.

source https://blog.fitbit.com/chai-spiced-chocolate-milkshake/

Controlling Blood Sugar with Diet and Lifestyle

When you eat food, your body breaks down carbohydrates into a simple sugar called glucose, which is absorbed into the blood. Blood glucose (or blood sugar) is the main sugar found in your blood, and it is a critical element in the human body. Not only does blood glucose fuel every cell in your body to keep your muscles moving and your heart pumping, it’s essential to keep your brain thinking and the central nervous system firing.

The body tries to maintain your blood glucose levels within a specific range to ensure your blood sugar levels never dip too low or go too high. Maintaining a steady blood glucose level throughout the day can keep you feeling adequately fueled in the short-term, and helps keep you healthy in the long-term. When your levels spike or dip too quickly it can lead to symptoms like sleepiness, mood swings, and food cravings. Having uncontrolled blood glucose levels that are consistently outside of the healthy range can lead to complications like type 2 diabetes and heart disease. 

The good news: it is possible to manage your blood sugar levels via your eating and lifestyle habits. Many people know the importance of eating healthy and exercising frequently helps to prevent type 2 diabetes, but because reducing stress and getting enough rest is often overlooked as a way to control blood sugar, let’s tackle that first.

Find ways to reduce stress. Stress and depression are the two major causes of elevated levels of cortisol, the body’s main stress hormone. Over a long period of time, sustained higher levels of cortisol make it more difficult to control blood sugar. Some studies have shown practicing mindfulness can help to improve body weight, blood glucose levels, and blood pressure in people with diabetes. 

However, we’d like to stress (no pun intended!) the importance of choosing activities that you find enjoyable. It can be listening to music, reading a book, doing yoga, or perhaps, taking the plunge to do something you’ve always wanted to do but never really had time.

Prioritize sleep. Most sleep experts would recommend you sleep 7 to 8 hours each night. When you’re short on sleep (less than 6 hours), your body becomes less efficient in maintaining your blood glucose level, raises afternoon and evening levels of cortisol (as we mentioned above), and makes you crave sweet and salty snacks. Turn the lights off and get ready to sleep with these helpful tips for getting a good night’s sleep.

Get moving. Inactivity is closely linked to increased diabetes risk, so get moving! Active muscles are more efficient at absorbing and using the glucose that circulates in the blood. You don’t need to exercise at a high intensity or for a long time to get the benefits—aim for 150 minutes per week or about 20 minutes a day of moderate-intensity exercise like walking, light jogging, or swimming. Regular physical activity also helps to improve metabolism, support a healthy body weight, and reduce stress.

Eat nourishing food. Look at food as nourishment and healthy eating as a form of self-care. Focus on what to add to your plate rather than what to eliminate. One of the most important food groups for preventing type 2 diabetes is whole grains—such as whole wheat, oats, or brown rice—due to the high fiber content and nutrients that are typically removed in processed grains. Choose a variety of fruits and vegetables to ensure you’re getting lots of fiber and nutrients to help you feel satisfied, nourish your cells, and reduce inflammation. The abundance of phytonutrients and antioxidants found in plants helps prevent disease, including lowering your risk of developing diabetes. 

Choose lean and minimally processed sources of protein such as fish, chicken, and eggs. If you can afford it, grass fed and organic tend to be more nutrient-rich. Including small amounts of protein-rich foods in your meals and snacks can help you manage your hunger better and improve insulin sensitivity, and eating probiotic rich yogurt lowers your risk of developing type 2 diabetes.

If you’re interested in seeing how your personal diet and lifestyle habits are impacting your blood glucose levels, start to track your readings using the Blood Glucose feature in the Fitbit app. You can find the feature by tapping Discover and then Health & Fitness stats. 

Essentially, all four areas are the cornerstone in controlling blood sugar. If you are keen on making lifestyle modifications, your Fitbit Health Coach is just a click away to provide you with personalized care.

The post Controlling Blood Sugar with Diet and Lifestyle appeared first on Fitbit Blog.

source https://blog.fitbit.com/controlling-blood-sugar/

I Wore a Continuous Glucose Monitor for 2 Weeks—Here’s What I Learned

Devices like Fitbit trackers and smartwatches have helped millions of people keep track of their health and wellness because these devices can help you become more aware of your habits. Plus, you’ll be able to set goals toward improving and maintaining your health and wellness—from getting more steps and exercising more frequently to getting a better night’s sleep, tracking your food, and being mindful of your stress. 

Recently, I was interested to know what my blood glucose trends look like. As a person without diabetes, this is not something I typically monitor. I’m not a fan of needles and didn’t find the idea of pricking my finger multiple times a day all that appealing, either. Nonetheless, as a health professional, I find it interesting to monitor my own health and am always looking for ways to keep tabs on it. A nifty new device made it possible to monitor my blood glucose for a period of two weeks with only one skin prick. 

A New Era of Monitoring Your Blood Glucose 

A standard glucometer is a device that tells you your current blood glucose levels in a moment in time. It works by analyzing a small amount of your blood—usually from a fingertip. On the other hand, a continuous glucose monitor (or CGM) is a device that doesn’t require any pricking or lancets to get your glucose reading. It consists of a sensor, attached to your upper arm, that transmits both an instantaneous glucose level and an eight-hour trend graph when you scan it and upload the data to an app on your phone. A CGM also has the ability to warn you if your sugars are trending high or low. So, a CGM offered me a way to assess my own blood glucose trends without needing to prick my finger every 2 hours, which was certainly a plus. It also allowed me to continuously track my glucose levels throughout the day and night. 

Research using CGM devices has shown there are a variety of factors that are unique to every person, such as weight, genetics, gut microbiome, lifestyle, and insulin sensitivity that determines response to different foods. So, with a CGM strapped to my arm, I set out on my own personal 14-day health experiment. Here’s what  I learned about my body and my health. 

Foods that Caused My Biggest Sugar Spikes

The thing I found most interesting—and probably not all that surprising—was how refined grain products like white rice, breads, and pastries caused my blood sugar levels to spike extremely high. According to the American Diabetes Association, a random blood sugar test taken at any time that shows above 200 mg/dl (11.1 mmol/l) indicates that a person may have diabetes.

But surprisingly (even to a dietitian such as myself) was how fresh coconut juice caused my biggest spikes of glucose level. It’s basically juice, right? And of course, I was choosing the no-added-sugar versions. Although the juice itself is a better choice than a canned soft drink, the high level of naturally occurring sugars was still causing my sugar levels to climb much higher than I was expecting.

Another example was rice. Both white and brown rice resulted in significant spikes, although it’s important to point out that combining it with other foods, like sugar-sweetened sauces, may have contributed to this spike.

The meal that created the most noticeable gradual increase and then decrease in my glucose levels was one of my favorite lunches: scrambled eggs, smoked salmon, avocado, spinach, and cherry tomatoes with two slices of sourdough bread on the side. No real surprises there, as most of these ingredients are very low in carbohydrates, except for sourdough bread, which is a low glycemic index (GI) food. This means that it’s a food the body typically breaks down and digests more slowly; it doesn’t cause big blood sugar spikes. Choosing more low GI foods is recommended for better blood glucose control. 

What Happens When I Skip Breakfast

What I discovered is that my body goes into hypoglycemia (low blood sugar) during sleep. The relationship between sleep and blood sugar levels is complex. Sometimes, I’d wake up wondering if the strange dream I had was a sign that I’d had low blood sugar levels during the night. 

According to the National Institute of Diabetes and Digestive and Kidney Diseases, hypoglycemia during sleep can cause symptoms like nightmares, yelling, and sweating. This probably isn’t an issue for me right now because I don’t have diabetes. But, for someone with pre-diabetes, knowing this may be a symptom of nighttime low blood glucose may help you take further steps to maintain your sugar level. 

For this reason, I eat breakfast as soon as I wake up because my body requires it to fuel up for the day and so I can allow it to function as it should. Skipping for me was a hazard and only led to poor concentration, bad headaches, and hangry (that is, hungry and angry)!

Eating Regular Meals Creates a Rhythm

It was interesting to see that my blood sugar levels dipped when I was approaching my next mealtime. When you’re following a meal routine and your body adapts to it, it’s pretty amazing to see how your body finds a certain rhythm. Research shows how irregular meal patterns can lead to weight gain, increased hunger-related hormones, and ultimately to a metabolic disturbance that may increase cardiovascular risk regardless of your meal frequency. 

I generally eat my meals at similar times most days and the daily ebb and flow of my blood sugar levels reflect this, almost like my body knows when to anticipate its next meal.

Fuelling Post-Workouts

Over the two weeks I monitored my blood glucose levels, I noticed that the sugar spikes following breakfast went down significantly after two hours of high-intensity exercise, which is a great sign because now I know when to fuel myself when I go for a long run or bike ride. This also makes complete sense, because during exercise the body is using the glucose in my blood for energy to fuel my muscles. Now, I always bring along a sports bar or gel if I’m going for an extended or more vigorous workout session. 

Remember not to skip or delay post-workout refueling as it can leave you feeling tired or dizzy, and more severe low blood sugar can cause you to pass out. Additionally, it was great to see how a simple activity like going for a short 15 to 30-minute walk after a big meal helped to stabilize my sugar level.

Remember, Everyone is Different

Overall, it was fascinating to see how my body responds to the food I eat and to know that it’s functioning as it should. It’s reassuring to see that sugar spikes decrease quickly, indicating that I do not have pre-diabetes and that my body is producing insulin as it should. I enjoyed experimenting with different foods to see how they affect my blood glucose levels, and found it  amazing to get this much insight into my personal data. 

But remember, everyone is different. If you’d like to get your own personal view of your blood glucose levels and trends, this is a good way to take a sneak peek into your own body, so you can discover how it is responding to different foods and make healthy changes if needed. 

For more personalized support on keeping blood sugar levels within range, your Fitbit Health Coach is just a click away and is able to help you develop a personal action plan and keep you motivated on your health journey.

The post I Wore a Continuous Glucose Monitor for 2 Weeks—Here’s What I Learned appeared first on Fitbit Blog.

source https://blog.fitbit.com/glucose-monitor-experiment/

Healthy Recipe: Gochujang Jackfruit Sliders with a Sesame Slaw

Casual, easy to make and great for sharing, sliders make the perfect entertaining food. This vegan version takes it up a notch with jackfruit center stage and Korean flavors for an unusual spicy kick.  

Jackfruit is an exotic plant that makes a great stand-in for meat because it absorbs cooking flavors well and has a similar texture. As an added bonus, jackfruit has an abundance of vitamins, minerals, and fiber. It can be easily found in most grocery stores in the canned foods section. Look for jackfruit in water instead of oil. 

Gochujang paste is a very popular savory Korean condiment that makes a great addition to any cook’s pantry. It is fantastic in a stir-fry or as a marinade. And in this recipe, it coats the jackfruit with a sweet-hot-salty flavor.   

And of course, no slider is complete without a colorful crunchy slaw! Below is a simple and sweet sesame slaw that pairs perfectly with the smoky Korean flavors. 

Make these Gochujang Jackfruit Sliders for your next get together and even vegan skeptics will be impressed. 

INGREDIENTS: 

12 Hawaiian slider buns

2 20 oz cans of young green jackfruit in water, drained  

1 tablespoons gochujang paste (taste for spice preference)

1 tablespoon rice vinegar

½ tablespoon sesame oil

½ tablespoon honey

For the sesame ginger slaw:

3 cups purple cabbage, sliced thinly (approximately 1 medium head) 

½  cup carrots, shredded 

2 medium green onion, thinly sliced

2 tablespoons black sesame seeds

Dressing

5 tablespoons rice vinegar

1.5 teaspoon honey

1.5 teaspoon low-sodium soy sauce

1.5 teaspoon toasted sesame oil

1.5 teaspoon ginger, peeled and finely grated 

1 clove garlic, minced

1/4 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

1/4 14oz jar of kimchi (no MSG)

INSTRUCTIONS:

To make the slaw, start by combining all the dressing ingredients into a large bowl and whisking to combine. Then add the cabbage, carrots, green onion, and sesame seeds to the bowl of dressing and toss. Cover and refrigerate. 

Next, drain and rinse jackfruit. Add sesame seed oil to a large nonstick frying pan and once hot, add jackfruit. Add 2 tablespoons of gochujang paste, rice vinegar, and maple syrup and toss until jackfruit is evening coated. Taste for heat and add an additional tablespoon of gochujang paste as needed. 

To assemble sliders, slice Hawaiian buns in half. Add approximately 3 tablespoons of jack fruit, 2 tablespoons of slaw, and a few pieces of kimchi to each. Close the slider and secure it with a toothpick or bamboo skewer.  

Serve with sides of additional slaw and kimchi and enjoy with friends. 

Makes 12 sliders. 

NUTRITION FACTS (PER SERVING): 

Calories 213

Protein 5 g

Total fat 2.7 g

Saturated fat 0.4  g 

Cholesterol 0 mg

Carbs 46  g

Fiber 2.7  g

Total sugars 9.5  g

Added sugars 6.5  g

Sodium 265  mg

The post Healthy Recipe: Gochujang Jackfruit Sliders with a Sesame Slaw appeared first on Fitbit Blog.

source https://blog.fitbit.com/jackfruit-sliders-recipe/

Tired of the Treadmill? Try These Fun Heart Healthy Workouts Instead

September is AFib Awareness Month, and at Fitbit, we’re helping you to learn more through content that focuses on all things heart health throughout the month. Click here for more blog posts in the series.

The treadmill is a great way to get a heart-pumping workout—and log your Active Zone Minutes for the day! But sometimes, logging miles on the treadmill can get a little…well, boring.

Not to worry: The treadmill is far from the only way to get the heart-boosting workout you need to support your heart health. If you’re feeling bored with the treadmill, let’s take a look at a few heart healthy alternative workouts to try instead.

Other cardio equipment

If you have access to a gym, all you need to do to kick that treadmill-related boredom to the curb and get a heart-healthy workout? Hop on a different piece of cardio equipment.

Most gyms are equipped with a huge variety of cardio machines, from rowers to stair climbers, ellipticals to stationary bikes, all of which will get your heart pumping. But it’s easy to fall into a pattern of using the same piece of equipment repeatedly—and when that happens, it’s easy to get bored. So, next time you find yourself dreading your normal workout—say, on the treadmill—try reinvigorating your gym time by trying out a new piece of cardio equipment.

High-intensity interval training (HIIT) class

If it’s the solo aspect of treadmill workouts that makes you feel less enthusiastic, a high-intensity interval training (HIIT) class can be the perfect way to get in your heart-healthy workout. Not only are HIIT classes a great way to get your heart pumping, but working out with other people can feel more social, energizing, and exciting than running solo on the treadmill (even while wearing a mask and socially distanced in class). Plus, because HIIT classes are all about intervals, you’ll constantly be moving from exercise to exercise.

Running outdoors

Just because you’re tired of the treadmill doesn’t necessarily mean that you’re tired of running. So, if you want to continue with your run training—with a change of scenery? Just head outside.

Thanks to the varying scenery and terrain, many runners find running outdoors more stimulating than treadmill runs. So next time you find yourself feeling bored at the gym? Try lacing up your shoes and hitting the pavement.

Need a little inspiration for your outdoor run? As part of your Fitbit Premium subscription, you get access to a variety of workouts—including outdoor run workouts, like Get Running!, a 20-minute endurance run, or Mix It Up On Your Outdoor Run, a 35-minute workout that will have you hitting the streets at walking, jogging, and running pace. Just pop in your headphones, tune into the audio, and hit the ground running!

Strength training

If you’re looking for a heart-healthy workout, cardio isn’t your only option. Depending on your body composition, strength training (like lifting weights or doing body weight exercises) can have just as many heart-boosting benefits as logging miles on the treadmill.

According to John Hopkins Medicine, strength/resistance training can help to reduce fat and create leaner muscle mass—which, for people who carry excess fat (particularly around the belly), can help lower the risk for heart disease.

New to resistance training and not sure where to start? Fitbit Premium has plenty of resistance-focused workouts (like the 15-Minute Full-Body Strength Training, Chiseled Arms & Thighs, or Dumbbell Pump) to help you get into a strength routine—and support your heart health in the process.

Make the treadmill exciting again

You might go through phases where you’re tired of the treadmill—but that doesn’t mean it’s not a great way to get in a heart-healthy workout! When you’re ready to get back on the treadmill, here are a few tips to make things a little more interesting—and keep you more engaged with your workout:

• Add an entertainment incentive. Need to catch up on your Netflix show or your favorite series? Watch while walking on the treadmill. Not only will it make your treadmill workouts more entertaining, but it also transforms a typically sedentary activity (watching TV) into an active one. It’s a win-win!
• Mix things up. Walking or running at the same speed can get boring, quick. If you want to jazz up your treadmill routine, mix things up! Try experimenting with different speeds, inclines, intervals…have fun with it!

Add an audio workout. Sometimes, a little guidance is all you need to reengage with your treadmill workouts. As mentioned, Fitbit Premium offers a variety of audio workouts to help with your fitness routine—including treadmill workout. Try Mix It Up on the Treadmill, a 35-minute circuit that will take you through walking, jogging, and running, breaking you out of your same old treadmill routine (and delivering an anything-but-boring workout!).

The post Tired of the Treadmill? Try These Fun Heart Healthy Workouts Instead appeared first on Fitbit Blog.

source https://blog.fitbit.com/heart-healthy-workouts/