HIIT for Beginners Week 3: Kickboxing Intervals

WELCOME TO HIIT FOR BEGINNERS!

Today’s session features a kickboxing-inspired interval training session that can easily be done in a small space at home. In the workout video below, we’ll perform a few rounds of intervals that alternate between periods of higher intensity with active rest, and we’ll review proper punching form and technique as we go — no previous kickboxing experience is required. I’ll show you both high- and low-impact options so you can make the moves work for you. Listen to your body throughout the sessions, and modify or skip any moves that are too much for your current fitness level. (I’ll also provide options throughout the routines to help you make it work for you.)

HIIT FOR BEGINNERS WEEK 3: KICKBOXING INTERVALS

This workout can be logged as “Calisthenics” in your MyFitnessPal app.

Tell us when you’ve completed this week’s workout. Share it in the comments below, or tag us in your check-ins @MyFitnessPal so we can cheer you on!

Here is your Week 3 Workout Schedule:

Day 1: HIIT for Beginners: Kickboxing Intervals

Day 2: Total-Body Strength Training (try this 30-minute session)

Day 3: Active Rest Day

Day 4:  Moderate-Intensity Cardio (walking, cycling or try this steady-state session)

Day 5: HIIT for Beginners: Body-Weight Strength Circuit

Day 6: Stretching or Flexibility Work (try this 8-minute total-body stretch)

Day 7: Active Rest Day

Looking for a full at-home program that includes everything from high-intensity interval training to total-body strength training, brain fitness, prehab exercises and more? Check out “Walk STRONG: 6 Week Total Transformation System!” This balanced program has everything you need to succeed, including online support and accountability. Save 20% when you use the exclusive MyFitnessPal promo code “3Z74EZAT” at checkout on Amazon.com.

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Original post at : http://blog.myfitnesspal.com/hiit-beginners-week-3-kickboxing-intervals/

How To Make Fast, No-Soak Beans in the Pressure Cooker

How To Make Fast, No-Soak Beans in the Pressure Cooker

I think that a warm pot of beans whenever you want them is at least half the reason for owning a pressure cooker.

Forget pre-soaking. Forget hours of gentle simmering.

With a pressure cooker, you can go from opening a bag of dried legumes to pump, tender beans in under an hour. How’s that for a sales pitch?!

Continue reading “How To Make Fast, No-Soak Beans in the Pressure Cooker” »

Original post at : http://www.simplyrecipes.com/recipes/how_to_make_fast_no_soak_beans_in_the_pressure_cooker/

9 Unexpected Ways to Use Greek Yogurt

By now, you and everyone you know has probably eaten a fair share of trendy superfood Greek yogurt, likely in some pretty traditional ways. Not that there’s anything wrong with that. The low-calorie, high-protein ingredient tastes great in classics like smoothies and parfaits, and there’s no denying that.

But those aren’t the only things it’s good for. There are many exciting ways to use this kitchen staple to up the healthy ante on all of your favorite meals—both sweet and savory! Use these nine tricks to give every recipe a bit of extra protein and a subtle Mediterranean flare.

1. SWAP IT INTO ALL THE RECIPES WHERE YOU WOULD NORMALLY USE SOUR CREAM

If you’re obsessed with that sour cream onion dip that’s always at parties (because, like, who isn’t?), but want a lower-calorie option, consider using Greek yogurt instead. In fact, anywhere you might use sour cream (on tacos and salads), you can easily cut down on calories by subbing it in for sour cream.

2. USE IT INSTEAD OF MAYO IN CHICKEN OR TUNA SALAD AND DEVILED EGGS

Abbey Sharp, dietitian and blogger at Abbey’s Kitchen, tells SELF that she likes to replace half the mayo in chicken or tuna salad to boost protein. You can even go as far as removing it entirely as Gimme Some Oven does in this lightened-up chicken salad sandwich recipe. Even try swapping it into deviled eggs if you feel like getting fancy.

3. MIX IT UP INTO A LOW-CAL RANCH DRESSING

Classic ranch typically combines about a cup of buttermilk and 1/4 cup mayonnaise. This recipe from Show Me The Yummy adds Greek yogurt while completely nixing the mayo and reducing the amount of buttermilk to just 1/3 cup. The whole recipe (which makes 1 1/2 cups) is only 206 calories total, while a 2-tablespoon serving of that classic ranch has about 140 calories.

4. MIX IT WITH OATS TO MAKE A MUESLI PARFAIT

Overnight oats are so yesterday…and not just because you made them yesterday. Muesli is the new cool oat-y kid on the block (at least Stateside; in Europe it’s a common breakfast option). What is muesli? you might be wondering. It’s a lot like granola—a combination of raw oats, dried fruits, and nuts—but, unlike granola, it’s entirely raw and best mixed up with some kind of dairy product. That’s where our buddy comes in: Add Greek yogurt to either homemade or store-bought muesli (you can find it at Whole Foods nationwide), mix it up, and dig in. You don’t even have to wait overnight!

5. MARINATE YOUR MEAT IN IT

Have you ever noticed that yogurt chicken is always super tender? There’s a reason for that: According to Epicurious, the active bacteria in yogurt helps break down the meat, making it a great natural meat tenderizer. Sharp likes to combine Greek yogurt, lemon juice, and dried herbs, then use that mixture to marinate either pork or chicken.

6. STIR IT INTO SOUPS

If you want a bit of creaminess (and a little extra protein) in your next soup, top it with a dollop of Greek yogurt. This trick works best in spicy chilis and hearty veggie stews, but you can try it on any recipe you like.

7. BLEND IT INTO GUAC AND HUMMUS (TRUST US)

These tricks are some of Sharp’s favorites. “I add [Greek yogurt] to my guacamole to boost the protein and and stretch the yummy avocado flavor,” she tells SELF. And you can do the same to hummus if you’re looking to eat more protein. Bonus: It gives both of these dips an alluring, tangy bite.

8. USE IT TO MAKE A SLIGHTLY HEALTHIER VERSION OF BOXED MAC AND CHEESE

Yes, there is a way to make mac and cheese healthier, and, of course, it involves Greek yogurt. If you’re making boxed mac and cheese (SELF loves these brands), swap the ’gurt in for melted butter. It’ll still give your pasta that moist, creamy texture, with fewer calories and a tangier flavor.

9. ADD IT TO PANCAKES AND MUFFINS

This is a great way to get more protein into breakfast treats that are otherwise low in important nutrients. We especially love the way Crème De La Crumb uses Greek yogurt in this pancake recipe, and how it’s used in these chocolate chip muffins from Well Plated.

The post 9 Unexpected Ways to Use Greek Yogurt appeared first on Under Armour.

Original post at : http://blog.myfitnesspal.com/9-unexpected-ways-to-use-greek-yogurt/

Monday Mindfulness: Drown Out Negativity in 8 Easy Steps

Welcome back to Monday Mindfulness, brought to you by Stop, Breathe & Think.

Going into a new week is tough. We believe the best way to start it off right is with a little peace of mind. Here’s one quick and simple way to establish emotional wellness, every day.

Engaging your senses is a wonderful way to feel more settled and calm, simply by noticing and experiencing things as they are, without reacting to or judging them. This is a great alternative if you have a hard time sitting still or focusing on your breath. Focusing on body sensations and the senses can be an effective way to redirect attention from negative self-talk, fears and worries to help create some distance from anxious, repetitive thoughts.

Here’s how to do it:

1. Meet each of your sensory experiences with open curiosity, using observational adjectives such as a color, large/small, hard/soft, hot/cold, sweet/sour, shiny/matte, rough/smooth, wet/dry, loud/quiet or light/heavy.

2. Try to avoid judgmental adjectives like ugly/pretty, good/bad, normal/weird, stupid, smelly, scary, gross or annoying. 

3. Make a note of any tendencies to label your experiences as good or bad, and with like or dislike — let those judgments go, and then gently bring your attention back to each of your senses.

4. Focus your awareness on your surroundings, wherever you are.

5. Look around, and take notice of what you see. Just observe the variety of colors, shapes and textures. 

6. Then focus your awareness on sound. As you listen, just notice what you hear. Try listening to the quietest sound you hear or the loudest sound you hear. 

7. Next, focus your awareness on your sense of smell. What do you smell? How many different scents can you detect? 

8. Finally, bring your awareness to your sense of touch. Reach down and touch the floor or ground beneath you with your fingertips. Notice how many different sensations you feel.

You can engage your senses anywhere — while sitting at your desk or driving in your car, for example, or while waiting in line. You might find it helpful to use a guided audio track to get started. Try this short, five-minute engaging your senses track (above) by Stop, Breathe & Think, or download the app to access a variety of mindfulness activities.

The post Monday Mindfulness: Drown Out Negativity in 8 Easy Steps appeared first on Under Armour.

Original post at : http://blog.myfitnesspal.com/monday-mindfulness-drown-negativity-8-easy-steps/

Mom’s Survival Guide for Conquering Baby’s Sickness

Wondering what to do for a sick baby? Here are the most helpful tips and products we’ve found for helping you conquer your baby’s first sickness.  We loved working with Maty’s Healthy Products on this post.  

Mom's Survival Guide to Conquering Baby's First Sickness | Super Healthy Kids | Kids and Baby

Sick babies have a way of making parents feel helpless! It can be hard to know what baby needs and how to help. As a trained health educator and new mom, I wanted to find the best practices for helping my baby. Here are the most helpful methods I’ve found to help myself and other new moms with baby’s first illness.

First step: Take baby’s temperature

If baby is acting extra fussy and you suspect sickness, the first thing to do is check baby’s temperature. Many moms are able to touch baby’s forehead and get an idea of if baby is running a temperature because they will feel hotter than normal. But to be safe, taking an official temperature is always a good idea.

National Institutes of Health recommends taking a baby’s temperature (up to age 2) is best done with a rectal reading, and the second best option is an armpit reading. Rectal readings can be intimidating for a few reasons, including safety, sanitation, and comfort. Here is a great resource on how to get a good reading without being worried. This article also gives great tips for armpit readings.

Mom's Survival Guide to Conquering Baby's First Sickness | Super Healthy Kids | Kids and Baby

Since rectal and armpit readings are ideal for young infants, all you really need is a basic digital thermometer. There are lots of fancy thermometers out there being marketed to parents, but many of them aren’t even designed for rectal and armpit temperatures. I registered for an ear thermometer, only to receive it and find out it wasn’t meant to be used for babies under 6 months!

A normal temperature for a baby is about 95.7* F, so a fever is generally considered anything over 99.5* F. If baby is running a fever, make sure to consult with your doctor.

Help baby breathe easier with a humidifier

Hopefully, baby is just a little sick. If no medical attention is needed, your main job is to help baby feel more comfortable and help them sleep!

A basic practice that many find helpful is to put a humidifier in baby’s room. Adding a little humidity to the air helps break up mucus in the lungs and nose, as well as soothe coughs. This is especially helpful if it’s wintertime and the heater is running because indoor air becomes very dry.

Mom's Survival Guide to Conquering Baby's First Sickness | Super Healthy Kids | Kids and Baby

When using a humidifier, make sure to change the water daily and clean according to manufacturer’s instructions regularly. It can be a pain, but it’s worth it to take these precautions. The last thing you want is to add to baby’s sickness by shooting mold and mildew into the air.

On that note, make sure that baby’s room doesn’t get too humid because you don’t want to encourage mold growth in your home. If baby seems to be sick for a long period or to get sick repeatedly, you may want to check your home for mold, regardless of if you use a humidifier or not. Mold is not always easy to spot, but it can cause sickness in anyone, regardless of age. For more information on mold, visit the EPA’s website.

Clear baby’s nasal passages using a nasal aspirator

Sometimes, baby’s congestion is bad enough that breathing is difficult. While humidifiers help with this over time, sometimes a quicker solution is needed. Call in the nasal aspirator.

Nasal aspirators can be a great way to help baby breathe easier. Nasal aspirators help parents suck excess mucus out of baby’s nasal passages. They come in a variety of shapes and sizes, from small bulbs you compress with your fingers to electric pumps.

Mom's Survival Guide to Conquering Baby's First Sickness | Super Healthy Kids | Kids and Baby

I have found that the NoseFrida works best for me. The hand type often don’t have quite enough suction because the bulbs are only so big, and they can be difficult to clean. And electric pumps seem a little over the top for my needs. So, the NoseFrida has been the perfect medium, allowing me to suck out baby’s boogers with just the right speed and force to get the job done without too much hassle.

When using a nasal aspirator, be careful. Especially for newborns, too much rubbing can cause problems with nasal passages becoming inflamed, making breathing issues worse. Try and keep snot sucking to a minimum so that baby’s nose doesn’t get hurt.

Often, baby becomes agitated with this process, so I highly recommend having a helper when possible. This way, one person can hold baby still while the other uses the nasal aspirator. This also helps with minimizing nasal inflammation due to too much contact.

Mom's Survival Guide to Conquering Baby's First Sickness | Super Healthy Kids | Kids and Baby

Once you use the nasal aspirator baby might be upset, so it’s a good idea to have something to help calm them directly afterward – perhaps feeding or cuddling. Applying baby chest rub is a great way to help calm baby and help her continue to breathe easier.

What is baby chest rub?

If you’ve never used baby chest rub, you may wonder what it’s all about. It’s certainly something I was unfamiliar with until becoming a parent. In a nutshell, baby chest rub helps sick babies feel better. I have loved using Maty’s All Natural Baby Chest Rub because it’s safe, natural, and works well.

Mom's Survival Guide to Conquering Baby's First Sickness | Super Healthy Kids | Kids and Baby

First, baby chest rub helps calm congestion and coughs. Once rubbed on baby’s chest, the essential oils in baby chest rub help baby breathe easier and also help strengthen baby’s immune system naturally. Many baby chest rubs contain menthol and petroleum, but Maty’s contains only natural and baby-friendly ingredients in just the right amounts.

Second, baby chest rub soothes baby through aromatherapy. Maty’s chest rub contains lavender and chamomile, which not only smell amazing but also really do help baby calm down and sleep well.

I was so glad to have chest rub on hand when my daughter was sick for the first time! Rubbing Maty’s chest rub on her was really soothing and calming, and she was able to sleep better because she could breathe well.

women and infant crying on the baby bed

Good luck with your sick baby! I hope that these products and tips help you conquer baby’s first sickness!

Mom's Survival Guide to Conquering Baby's First Sickness | Super Healthy Kids | Kids and Baby

You can follow Maty’s on Pinterest, Facebook, Instagram, or Twitter for more updates on healthy products to help your baby feel better! Want to try Maty’s? Enter for a chance to win one of their Natural Healing Prize Kits HERE.

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Original post at : http://www.superhealthykids.com/moms-survival-guide-for-conquering-babys-first-sickness/

Diabetes Breakthrough Your Doctor Won’t Tell You About

Your Doctor Will Never Tell You About This Diabetes Busting Research – Diabetics End the Need for Drugs, Pills, and Insulin

Shocking new scientific research uncovered how to treat the root cause of diabetes. Doctors at the International Council for Truth in Medicine have perfected these diabetes treatment methods:

In 16 days, patients insulin dosages were reduced by over 57%

A few weeks later, 96% of patients were able to stop ALL diabetes drugs and injections.

Blood sugar normalized, insulin sensitivity increased and neuropathy pain went away.

They’ve already helped over 17,542 type 2 diabetics end the need for prescription drugs, insulin injections and blood sugar monitoring.

But you won’t hear about this breakthrough from your doctor.

Read more below:

Diabetes is spreading really fast and we want to spread this information to many people. You can read the information for free. Just click the button below and share this page. After sharing you will get access to the secret material.

 

Note : We need to spread information about this. So, just share this and know the secret method now.

Losing Steam? How to Stick to Your Healthy Resolutions

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Eight Percent. That’s the percentage of people who stick to their new year’s resolutions in a given year. At first glance, that number seems like a bummer.

After all, we all want to get organized, eat better, and smile more in 2017.  And nobody wants to be one of the 92% of eager, hopeful people who resolve to live better in the new year…. and then slip back into old habits.

But some of us succeed! And guess what? YOU are going to succeed this year. We believe in you! That’s why we’re sharing our best tips and tricks to help you join the “8% Club” in 2017.

Check out these five tried-and-true strategies that you can do right now to help you turn your best intentions into lasting healthy habits. Let’s do this!

1. Make concrete goals.
Blank notebook with various salad leaves, glass of water, tomatos and flax seed. Helpful balanced diet, weight loss and diet concept, top view

Too many resolutions fizzle because they weren’t well-defined in the first place. “Eat healthier” is vague, which makes it hard to translate it into real changes. Are you going to eat more vegetables? How many more? Will you cut back on sodium? By how much?

Try using ultra-specific language to define your goals. Swap your “Get into meal planning” resolution with “Make a 5-day meal plan each Sunday.” (Or let us do it for you.)

2. Build flexibility into your plan.

“I’m not going to let my kids have fast food ever again” sets you up to feel like a failure the first time you give in to the drive-thru on a super-busy day.

Instead, build flexibility into your resolutions: Try something like this: “We’ll only eat fast food once a month from now on.” You’ll actually make bigger changes in the long run by avoiding absolute statements.

3. Focus on the positive.

New year’s resolutions tend to focus on the forbidden. But that can really suck the enjoyment out of positive change! Focus on the things you want TO do, rather than the things you want to STOP doing.

Instead of saying, “I want to eat less sugar,” try, “I want to eat more fruit.” You’ll cultivate a more positive attitude about your goal, and you might just crowd out those sugar-cravings in the process. And if you need inspiration for including more fruits and vegetables, well… that’s our speciality.

4. Tell your friends.
Friends Chef Cook Cooking Concept

Speaking your resolution out loud gives you accountability and confidence! Share what you plan to do with your family and friends and you instantly make it more real.

Better yet, enlist a few friends to share the same resolution as you, and achieve your goals together. When you sign up for a free trial with us this month, you join a whole community of families on this journey together. Awesome!

5. Find joy in your journey.
Smiling family dining together in the kitchen

No matter your specific goals for 2017, find joy in the journey towards a healthier family every day. Did your son try asparagus for the first time? Celebrate it! Did your daughter finally declare that she liked carrots? Share the news with your friends.

Even small victories count. And the process isn’t just more important than the result, the process IS the result. So keep up the good work! We’ve got your back.

In fact, to celebrate your efforts, this January we’ve decided to let you try Super Healthy Kids’ meal plans FREE for one week. We support you all the way, from the meal plans and recipes to grocery lists and prep tips. If you love what you get, you’ll save 50% on your full membership when your trial is up.
We hope you’ll come see what we put together for you. And good health to you and yours in 2017!

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The post Losing Steam? How to Stick to Your Healthy Resolutions appeared first on Super Healthy Kids.

Original post at : http://www.superhealthykids.com/losing-steam-how-to-stick-to-your-healthy-resolutions/

Skillet Chermoula Chicken

Skillet Chermoula Chicken

Are you familiar with Chermoula? It’s the Moroccan answer to pesto—a spicy herb sauce often used in North African cuisine.

Although chermoula is most often paired with fish, it’s excellent with chicken! Chicken thighs hold their own with this flavorful rub made with parsley, cilantro, garlic, cumin, coriander, lemon, and olive oil.

Continue reading “Skillet Chermoula Chicken” »

Original post at : http://www.simplyrecipes.com/recipes/skillet_chermoula_chicken/

Caprese-Inspired Pasta Salad with Nut-Free Pesto

Pesto-Pasta-Salad-with-Tomatoes-and-Mozzarella

Made with nut-free pesto, this quick pasta salad from Cooking Light  is a tasty, cheesy option for a busy weeknight. If you don’t have farfalle, feel free to use any other whole-grain pasta.

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Pesto Pasta Salad with Tomatoes and Mozzarella
Ingredients

8 ounces uncooked whole-grain farfalle
2 cups fresh basil leaves
2 tablespoons olive oil
2 teaspoons lemon zest
1/2 teaspoon salt
1/4 teaspoon black pepper
1 clove garlic
1 cup grape tomatoes, halved
1 cup cherry tomatoes, halved
3 ounces mozzarella cheese, cut into 1/2-inch cubes (about 3/4 cup), divided
1 ounce Romano cheese, grated (about 1/4 cup)

Directions

Cook pasta according to package directions, omitting salt and fat; drain. Place pasta in a large bowl.

Combine basil and next 5 ingredients (through garlic) in the bowl of a food processor; process until smooth.

Add basil mixture, tomatoes, and half the mozzarella to pasta; toss to combine.

Top with remaining mozzarella and Romano cheese.

Nutrition Information

Serves: 4 |  Serving Size: about 2 cups

Per serving: Calories: 366; Total Fat: 13g; Saturated Fat: 4g; Monounsaturated Fat: 6g; Cholesterol: 14mg; Sodium: 378mg; Carbohydrate: 49g; Dietary Fiber: 5g; Sugar: 4g; Protein: 18g

Nutrition Bonus: Potassium: 257mg; Iron: 21%; Vitamin A: 30%; Vitamin C: 22%; Calcium: 4% 

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Original post at : http://blog.myfitnesspal.com/pesto-pasta-salad-with-tomatoes-and-mozzarella/