Wednesday, February 10, 2016

Stop feeling so tired! Here are 5 ways to fight fatigue!



 Author: Zack Zeigler

If you’re lucky enough to have a job, odds are you’re overworked. A survey conducted by Good Technology found that 80% of participants fielded calls, answered emails, and did other miscellaneous work-type stuff at home after leaving the office. All of that “bonus” time added up to roughly seven extra hours per week — or 30 hours a month. Go ahead and cry. I did.
Factor in other stresses like relationship squabbles and money woes, and it’s no surprise why you’re too emotionally and physically drained to exercise.
And since you’re unlikely to take a vacation to recharge — an estimated 577, 212, 000 available vacation days went unused nationwide last year — you’re going to need to rethink other areas in your life to find the energy to train. Here are four ways you can do that.

1. Eat More, More Often
Fueling up on caffeine and Tic Tacs may give you the stamina to power through the workday with mocha-colored teeth and minty fresh breath, but you’ll need to feast on more than that to keep your engine running efficiently.
“You’ll run out of steam when you run out of fuel,” says Dr. Felicia Stoler, DCN, MS, RD, FACSM, the author of Living Skinny in Fat Genes: The Healthy Way to Lose Weight and Feel Great. “Eating three meals and three snacks can help you maintain blood sugar levels that prevent huge ups and downs in energy levels.”
Many of us aren’t following that advice. Data from 2011 compiled by Right Management noted that one in three U.S. employees worked through lunch, while 65% took their lunch “break” at their desks. Last year, CareerBuilder polled 3,600 workers and found that 8% dined on delicious and not-so-nutritious food from their company’s vending machine at lunchtime.
Point is, as busy as you might be, you need to make time to eat well to improve energy levels. If you need a reminder, the technology you use to work all of that unpaid OT can also be programmed to alert you when it’s time for a snack.

2. Carb Up
Despite what you’ve heard, carbohydrates are not hellish calorie ghouls responsible for turning skinny people fat and fat people into morbidly obese planets. In fact, they’re a necessity.
“Our brains rely on carbs, and they’re a major element to maintaining blood sugar levels,” Dr. Stoler says. “Eating only fats and protein won’t make you feel more energetic. A basic rule of thumb is to eat carbs with some protein and fat.”
Consuming too many simple carbs — foods high on the Glycemic Index (GI) — can cause blood sugar levels to spike, which can lead to additional body fat storage, heart disease, and type 2 diabetes. Fiber-rich whole foods — veggies, whole grains, and fruit — metabolize slower to provide you with lasting energy
According to Dr. Stoler (and depending on what your goals are), you’re looking to eat about 50% carbs, 20% protein, and between 25–30% fat per day. And for crying out loud, listen to Mom and eat more fruits and veggies. They’re packed with essential vitamins, minerals, and disease-fighting phytonutrients.

3. Stay Hydrated
Caffeine is a diuretic. In more scientific terms, it makes you go potty more often. So if that’s all you’re drinking from 9 to 5, you’re going to get dehydrated. Along with impedingmetabolism and making you feel sluggish, dehydration can also go all Criss Angel on your brain and trick it into feeling hungry when it’s really not.
Adequate hydration benefits you in a whole host of ways, including lubricating joints, regulating body temperature, assisting the body with excreting waste, and keeping your immune system strong.

4. De-Stress
The old standbys to shaking off tension are to meditate and become one with your body. If that doesn’t work for you, find a different healthy distraction to pull your brain away from what’s stressing you out. If it slows your heart rate and reduces tension, you’re golden. If your schedule is too packed to take a walk, read for pleasure, or binge watch anything in your Netflix queue, give yourself a couple minutes to brew a cup of herbal tea.
The great thing about this option is that you get the benefits of the herb you’re brewing in addition to the ritual of slowing down and enjoying a hot drink. Three herbs backed by years of scientific and/or anecdotal evidence are chamomile, kava, and valerian root — but be careful with those last two because they can make you drowsy.
Which leads us to…
5. Snooze More
An ideal target is seven to nine hours of sleep per night. But most of us aren’t getting that, and it’s negatively affecting our performance everywhere. Lack of sleep can also do a number on your innards.
“Not getting a good night’s sleep impacts things like heart health and metabolism,” Dr. Stoler says. “It’s important to adopt good sleep hygiene and make your bedroom a sanctuary for sleep.”
That includes powering down smartphones and shutting off the TV. The blue light those devices emit can mess with melatonin levels, and those late night texts are interfering with your REM cycles. Seriously. A 2011 survey from the National Sleep Foundation found that 20% of people ages 19–29 get woken up multiple times a week by calls, texts, or emails









Tuesday, January 19, 2016

Roasted Green Beans with garlic




By Beachbody

It only takes three ingredients to “wow” any crowd with a fresh, roasted green beans dish that’s full of flavor and light on calories. It’s so good, it might just become your go-to side dish for the whole year.
Total Time: 30 min.
Prep Time: 5 min.
Cooking Time: 25 min.
Yield: 6 servings, 1¼ cups each
Ingredients:
3 lbs. thin green beans, ends trimmed
4 cloves garlic, finely chopped
1 Tbsp. olive oil
Preparation:
1. Preheat oven to 375° F.
2. Combine green beans, garlic, and oil in a large bowl; toss gently to coat.
3. Place green beans on a baking sheet. Bake, shaking pan occasionally, for 20 to 25 minutes, or until tender-crisp.





Roasted Green Beans with Garlic

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Healthier Cookies







Looking for a healthier cookie recipe?



Saturday, January 16, 2016

7 Ways to Get Healthy When You Don’t Have a Supportive Partner



7 Ways to Get Healthy When You Don’t Have a Supportive Partner
To have and to hold from this day forward; for better, for worse; for richer, for poorer; in weight loss and muscle building; till death do us part. It is unlikely that these were your actual vows on your wedding day, but often the most difficult struggle a couple can face is when one member is considering a change, while the other prefers the status quo. That includes having kids, changing careers or homes, and, yes, getting into shape. You’d assume that the more attractive your partner becomes, the happier you would be, but this isn’t always the case. Increased attractiveness can foster insecurity, jealousy, resentment, and in extreme cases, emotional withdrawal and sabotage.
When a significant other becomes more attractive, and as a result, receives more and more attention, it can make the other person insecure. And if everyone starts turning their heads, look out! That person may start to wonder, “Why is my partner seeking so much attention? Is something already going on? If I find them attractive as they are, why isn’t that enough?” The answer is, of course, that we want to change to feel better about ourselves. Not that having heads turn as you enter the Christmas party is not a bonus, but it really is about meeting your own goals. And when the love of your life suddenly forgoes snuggling on the couch with Chinese takeout for a workout, resentment can enter the picture.
So how do you continue toward your fitness goals without letting it affect the relationship you have with your partner?
Begin with communication.
In the same way you should consult your doctor before beginning an exercise program, talk to your partner about what you are looking to accomplish. Explain that this is not motivated by a desire to attract other people, or anyone already in your life, but simply because you want to be healthier and feel better about yourself. Going into detail about your exercise plan and nutritional goals can take the unknown out of the equation, and possibly spark a desire in your mate. If you are still met with resentment, explain that you do not expect your partner to change just because you want to, and that you love him or her exactly as he or she is.
Ask for support.
The road to health can be a tough battle, and we can use all of the support we can get. Asking your partner to be supportive along this road can make a huge difference. Ask your mate to use positive comments regarding your progress, and to only ask if you are making a wise choice, if you actually slip up. This will allow your partner to feel like he or she is part of the process without giving him or her the power to control it. Encouraging your partner to join you along this path will elicit the greatest amount of support of all.
Get a training partner.
If your mate is unwilling to join you, find someone who is. Having a training partner creates greater motivation and retention than doing it alone. Obviously, find someone of the same sex, or at least someone who won’t threaten your mate. If you’re meeting resistance from your mate, working out with Lorenzo Lamas won’t increase the love at home. In addition to pushing one another to work out and eat healthy, talk with the training partner about your frustrations and ask about his or her own. If you are unable to find a Workout Buddy, remember your Team Beachbody Coach is always available to give you added motivation.
Don’t fall into eating pitfalls.
Grocery shopping, meal preparation, and snacking can be challenging in a household on the same eating path. But when you are trying to eat lean protein and vegetables, and your partner would prefer macaroni and cheese with a side of fries, the challenge can become World War III. If you are the primary shopper and food preparer, you have a lot of power over what your family consumes. Healthy food can taste great, and your mate might have no idea that you have altered his or her diet. With that said, you might need to make concessions for what your mate desires and make alterations to meal plans that can satisfy both people’s needs. Something as easy as adding an extra side for your mate can keep the peace. If you are not the primary meal provider, be prepared to take control over what you consume.
Also, make sure tempting treats are out of immediate reach. If you have a countertop full of potato chips and Oreo's, eating carrot sticks might lose its appeal. Put all of your partner’s junk food in a specific drawer, and avoid it.
Try to work out around family time.
There are only so many hours in a day, and you should spend at least eight of those hours asleep. Finding time to exercise can be challenging as it is. And if that exercise time cuts into time that can be spent with a loved one, resentment can build. I have several friends who began workout programs that took them immediately from work to the gym daily, which got them home at 9 PM. Basically, they didn’t see their mate until Saturday, which did not go over well. Here is where Beachbody workouts are so helpful. If you can manage to crawl out of bed a bit earlier in the morning, you can begin your day with an amazing workout, and still be home in time to have dinner with your partner. If you’re a night owl, try working out after your love has retired for the evening. Being considerate of your time together can make all the difference in the world.
Keep the peace, but honor thyself.
Sometimes all of the communication and consideration in the world will not help a partner to understand your desire to change. If this is the case, short of seeking therapy, you must continue toward your goals and try to make it as undisruptive as possible to your partner. We realize that this is one of the most important relationships in your life, but no relationship is more important than the one you have with yourself. Walking away from health and fitness to please someone else will just lead you down the path of resentment. Keep moving forward, creating positive change, and try to still give energy to the relationship. Maybe your partner will not understand, but perhaps over time, he or she can learn to accept.
Relationships can be incredible adventures that offer great opportunities for growth, happiness, and security. Learning to navigate that adventure can be challenging, but ultimately well worth it. Always remember that your greatest tools are communication and compassion. Sometimes, trying to understand why our partner is resistant can help you figure out a way to explain your needs to them. And know that change will come in life, whether we create it or not. Figuring out how to foster support over something like lifestyle change can make the harder struggles in life easier to deal with later on. Having six-pack abs should not destroy “till death do us part.” And with communication, consideration, and some effective planning, perhaps your mate might learn to love your new look.




Cauliflower Crust pizza

Eating healthy foods doesn’t mean you have to give up pizza. 21 Day Fix creator Autumn Calabrese shares her simple, nutritious recipe for a veggie-packed pizza made on a baked cauliflower crust instead of dough. The result is a low-calorie, low-carb version of this favorite comfort food that the whole family will enjoy. Watch the video to see how the this cauliflower crust pizza is made, and check out the full recipe below.





Autumn’s Cauliflower Crust Pizza:
Total Time: 1 hr. 13 min.
Prep Time: 20 min.
Cooking Time: 53 min.
Yield: 8 servings, 1 slice each
Ingredients:
1 medium cauliflower head, cut into florets
Cheesecloth
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
4 cloves garlic, crushed with a garlic press (or finely chopped)
¼ tsp. dried oregano leaves
1 dash onion powder
1 dash crushed red pepper (optional)
½ cup shredded mozzarella cheese
¼ cup grated Parmesan cheese
2 large eggs
Nonstick cooking spray
¾ cup pizza sauce, no sugar added
4 oz. fresh mozzarella cheese, sliced
1 cup cherry tomatoes, cut in half
Fresh basil leaves
Preparation:
1. Preheat oven to 350° F.
2. Place half of cauliflower in food processor; pulse until cauliflower forms a paste.
3. Add remaining cauliflower; pulse until cauliflower is smooth and the consistency of mashed potatoes.
4. Place doubled cheesecloth over a medium bowl. Strain cauliflower by placing it in cheesecloth, in two or more batches, and squeezing water out. Cauliflower will be the consistency of baked potato. Season with salt and pepper, if desired.
5. Combine cauliflower, garlic, oregano, onion powder, red pepper, shredded mozzarella cheese, Parmesan cheese, and eggs in a medium bowl; mix well.
6. Place cauliflower mixture on a 12-inch pizza pan (or baking sheet) that is lightly coated with spray. Press down mixture until it’s very thin. Bake for 40 to 45 minutes, or until golden brown.
7. Top crust evenly with pizza sauce, sliced mozzarella cheese and tomatoes. Bake for 5 to 8 minutes, or until pizza sauce is bubbly.
8. Top with basil. Cut into 8 slices.
Tip: Cheesecloth can be found in most grocery stores (in the kitchen tool section)