Author Archives: admin

10 Summer Grilling Recipes Under 350 Calories

10 Sunny Summer Grilling Recipes Under 350 Calories

While the sun is still on your side, rev up your grill and get ready to kick back with friends and family. Grilling is great way to infuse flavor into food without upping the calories. Check out our collection of grilling recipes for some sunny ideas.

Apricot-glazed grilled chicken thighs are a great try for your next backyard barbecue session. These juicy marinated chicken thighs are worth getting your fingers sticky for! We recommend serving them with a big helping of greens or roasted veggies on the side. Recipe makes 6 servings of 2 chicken thighs each.

Nutrition (per serving): Calories: 281; Total Fat: 11g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 166mg; Sodium: 484mg; Carbohydrate: 14g; Dietary Fiber: 1g; Sugar: 11g; Protein: 39g

Indulge in a lighter version of eggplant parmesan by grilling instead of deep frying the eggplant. Grilling also gives this dish a different depth of flavor. Recipe makes 4 servings.

Nutrition (per serving): Calories: 184; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 5g; Cholesterol: 23mg; Sodium: 588mg; Total Carbohydrate: 9g; Dietary Fiber: 3g; Sugars: 5g; Protein: 10g

Make juicy and flavorful barbecue split chicken breast by using buttermilk to seal in the juices. The entire recipe serves four, but we suggest increasing the serving size to eight for a more appropriate size of 1/2 chicken breast each. Nutrition information is for 1 serving at 1/2 chicken breast each.

Nutrition (per serving): Calories: 262; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 134mg; Sodium: 854mg; Total Carbohydrate: 7g; Dietary Fiber: 0g; Sugars: 5g; Protein: 49g

Simple and spicy cajun chicken is easily prepared by rubbing lean chicken breasts with common pantry spices. Serve creamy guacamole on the side for a dose of healthy fats. Recipe makes 4 servings at 1 breast each.

Nutrition (per serving): Calories: 190; Total Fat: 5g; Saturated Fat: 1g; Sodium: 220mg; Total Carbohydrate: 2g; Dietary Fiber: 0g; Sugars: 0g; Protein: 34g

Steak lovers rejoice! Lean flank steak is grilled and then smothered in a zingy chimichurri sauce. Serve with grilled corn or a side salad for a complete meal. Recipe makes 6 servings at 1 (3-ounce) steak + 4 teaspoons sauce each.

Nutrition (per serving): Calories: 232; Total Fat: 14g; Saturated Fat: 1g; Cholesterol: 77mg; Sodium: 343mg; Total Carbohydrate: 1g; Dietary Fiber: 0g; Sugars: 0g; Protein: 24g

This tangy balsamic marinade is perfect for tenderizing lean pork chops. The sweet grilled peaches are a low-calorie way to add natural sugars to your meal. Recipe makes 4 servings at 1 (5-ounce) pork chop + 1 peach + 2 tablespoons marinade each.

Nutrition (per serving): Calories: 310; Total Fat: 10g; Saturated Fat: 3g; Cholesterol: 95mg; Sodium: 125mg; Total Carbohydrate: 23g; Dietary Fiber: 1g; Sugars: 21g; Protein: 31g

Take your grilled meal on the go so you can mix and mingle with your friends. These kebabs feature lean beef chunks, crispy onion and sweet bell peppers. Remember to marinade the beef overnight for the most flavor. Recipe makes 15 servings at 1 large kebab each.

Nutrition (per serving): Calories: 247; Total Fat: 18g; Saturated Fat: 3g; Monounsaturated Fat: 11g; Cholesterol: 31mg; Sodium: 199mg; Total Carbohydrate: 3g; Dietary Fiber: 1g; Sugars: 1g; Protein: 19g

Grilled halibut steaks marinated with lemon and rosemary makes for a quick and easy weeknight meal. Serve it with asparagus or your favorite veggies. Recipe makes 4 servings at 1 halibut steak each.

Nutrition (per serving): Calories: 263; Total Fat: 13g; Saturated Fat: 2g; Monounsaturated Fat: 9g; Cholesterol: 45mg; Sodium: 151mg; Carbohydrate: 2g; Dietary Fiber: 0g; Sugar: 0g; Protein: 30g

Grilling is a great way to cook your salmon to moist, flaky perfection. Check out these salmon kebabs flavored with fragrant lemon and dill. Recipe makes 6 servings at 1 skewer each.

Nutrition (per serving): Calories: 138; Total Fat: 8g; Saturated Fat: 0g; Monounsaturated Fat: 3g; Cholesterol: 65mg; Sodium: 152mg; Total Carbohydrate: 3g; Dietary Fiber: 1g; Sugars: 1g; Protein: 15g

This recipe works well as an app or impressive side dish. Portobello mushrooms are stuffed with cheese, tomatoes and fresh herbs, then grilled to perfection. Recipe makes 4 servings at 1 stuffed mushroom each.

Nutrition (per serving): Calories: 83; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 4mg; Sodium: 123mg; Total Carbohydrate: 10g; Dietary Fiber: 3g; Protein: 5g

The post 10 Summer Grilling Recipes Under 350 Calories appeared first on Under Armour.

Original post at :

15 Recipes for a Summer Cookout with California Ripe Olives

This round-up is brought to you in partnership with the California Olive Committee.

Dreaming up a menu for your next summer cookout? Look no further than one of our favorite pantry staples, olives.

The buttery, mild flavor of both California green and black ripe olives are a fantastic contrast to all of the smoky flavors coming off the grill this summer. You can chop them up into a quick tapenade to serve with chips, make a quick relish to spoon on top of burgers, or toss them with fresh summer vegetables in a pasta salad.

Here are fifteen recipes that put a can of olives to work, guaranteed to make your next cookout a memorable one!

Continue reading “15 Recipes for a Summer Cookout with California Ripe Olives” »

Original post at :

Try These 10 Top-Rated Strata for Brunch

Strata was created by a clever cook, looking for a good way to use up stale bread. Call it the Italian cousin to bread pudding or the casserole equivalent of French Toast, this rich brunch dish can go sweet or savory, so adjust your side dishes accordingly. (A simple green salad for savory, seasonal fruit salad for the sweet, for instance.) Strata is easy to prep, but it takes a little bit of time in the oven. Fortunately, they can be served piping hot or warm. For safety’s sake, don’t let it sit at room temp for too long, though.

On the Sweet Side

This isn’t quite dessert, but a spoon full of sugar or two certainly helps chart the course to Yummy Town.

Apple Raisin French Toast Strata

Photo by Allrecipes

Apple Raisin French Toast Strata
Blueberry Strata
Overnight Blueberry French Toast

Meaty + Cheesy Strata

Are you a fan of bacon and eggs and toast? Combine all those brunch faves and you’ve got a savory strata, made even better by the addition of some cheese. So satisfying, you’ll be fueled up for your Weekend Warrior chores, or, even better, ready to face the all-important post-brunch nap time.

Dad's Day Strata

Dad’s Day Strata. Photo by Kims Cooking Now.

Dad’s Day Strata
Easy Sausage Strata
Bacon, Egg and Cheese Strata
Seafood Strata with Pesto
Overnight Asparagus Mushroom Strata
English Muffin Strata

Watch this short video for great tips from Chef John on making his popular Bacon, Cheddar and Spinach Strata:

Please check out all things Brunchworthy

The post Try These 10 Top-Rated Strata for Brunch appeared first on Allrecipes Dish.

Original post at :

10 Top-Rated Shrimp Appetizers for Your Summer Parties

You’d think that shrimp were purpose-built for party food. They’re exactly the right size for easy eating, and their sweet, clean flavor plays well with all kinds of ingredients and preparations. And they always seem just a little more special than your average appetizer. Small wonder shrimp are always the first bites to disappear at any get-together. Here are 10 favorite summer shrimp appetizers you’ll want to put on your party circuit.

1. Chef John’s Grilled Garlic and Herb Shrimp

Let’s start with shrimp soaked in lemon, garlic, and herbs, and grilled on skewers until they’re caramelized on the edges but juicy in the center. It’s going to be a delicious summer.

2. Bacon Wrapped Barbeque Shrimp

You’ll want to use large or jumbo shrimp for this easy appetizer so the shrimp don’t overcook while the bacon is baking. If your shrimp are smaller, cook the bacon slightly before wrapping the shrimp.

Top Rated Summer Shrimp Appetizers | Bacon Wrapped Barbeque Shrimp

Photo by mommyluvs2cook

3. Mexican-Style Shrimp Cocktail

Lightly poached shrimp go for a swim in a savory mix of tomatoes, cucumber, celery, onion, jalapeños, and other tasty things to make an appetizer that lands somewhere between a Bloody Mary and shrimp gazpacho. Yes, please!

4. City Ceviche

A slightly different approach to ceviche, this poached shrimp and scallop cocktail is made with a colorful mix of citrus juices, bell peppers, chopped tomates, chile peppers, cilantro, and avocado. Pretty, isn’t it?

Top Rated Summer Shrimp Appetizers | City Ceviche

Photo by Aja

5. Vietnamese Fresh Spring Rolls

Cooked shrimp rolled up in rice wrappers with ultra-thin rice noodles, basil, mint, cilantro, and lettuce make the perfect no-cook cold shrimp appetizer for a hot summer evening. You’ll even get two different dipping sauces to bring out all the flavors. Watch the video to see how to roll everything up.

Top Rated Summer Shrimp Appetizers | Vietnamese Fresh Spring Rolls

Photo by Allrecipes

6. Baked Coconut Shrimp

Even though they’re baked instead of fried, these coconut-crusted shrimp turn out crispy crunchy. Try them with this 5-star orange marmalade dipping sauce.

Top Rated Summer Shrimp Appetizers | Baked Coconut Shrimp

Photo by glutenfreegirl

7. Copycat Bang Bang Shrimp®

Looks like lots of people love the shrimp appetizer at a certain popular restaurant, so much so that they’re coming up with their own versions they can enjoy anytime. (Okay, okay — it’s Bonefish Grill®.) Home happy hour, here we come!

Top Rated Summer Shrimp Appetizers | Copycat Bang Bang Shrimp

Photo by Holly A Evans

8. Shrimp and Jalapeno Nachos

KSUfoodlover08 raves, “Made these for a party and they were the favorite! Hardest part wasn’t eating them on the way there. Made them exactly as the recipe called, well worth the effort!”

Top Rated Summer Shrimp Appetizers | Shrimp and Jalapeno Nachos

Photo by Christina

9. Grilled Shrimp with Lemon Aioli

Chef John delivers another 5-star favorite with this easy recipe for grilled paprika-spiced shrimp dipped in a citrusy mayo flavored with fresh tarragon. The recipe calls for preserved lemons, which you can DIY a week ahead of time or purchase at a specialty shop.

10. Layered Shrimp Dip

Here’s a perfect last-minute appetizer you can throw together like it’s NBD. You’ll want to chill it for 30 minutes before serving, but you can use that time to set up your bar or tweak your mixtape.

Top Rated Summer Shrimp Appetizers | Layered Shrimp Dip

Photo by Baking Nana


Browse our entire collection of succulent shrimp appetizers.
Try our top 7 grilled shrimp recipes for no-fail deliciousness.
Get smart tips for buying, thawing, cleaning, and cooking shrimp.

Follow me to more recipe inspiration and how-to tips on Allrecipes Dish.

The post 10 Top-Rated Shrimp Appetizers for Your Summer Parties appeared first on Allrecipes Dish.

Original post at :

What’s the Healthiest Thing to Eat at McDonald’s?

With 14,155 restaurants in the United States alone, and 22,744 additional locations outside of the U.S., McDonald’s is arguably the most well-known fast-food chain in the world. And, if you’re taking a road trip, this summer it can be difficult to resist the siren call of fast-food convenience.

While known for its burgers, fries and shakes, you don’t need to blow your calorie budget on a Big Mac Extra Value Meal. These five options, at 420 calories or less, complete with ordering tips from a dietitian, can help you eat healthier the next time you find yourself under those golden arches.



Nutrition stats: 300 calories, 12g fat, 30g carbohydrate, 2g fiber, 3g sugar, 18g protein

Why it made the cut: Coming in right at 300 calories, this breakfast sandwich contains 18 grams of satiating protein and 2 grams of fiber.

Dietitian’s tip: Opting out of the processed cheese slashes 50 calories and 190 milligrams of sodium. Skipping the Canadian bacon spares you another 200 milligrams of sodium but you also lose 4 grams of protein.


Nutrition stats: 190 calories, 4g fat, 33g carbs, 4g fiber, 3g sugar, 6g protein

Why it made the cut: Topped with fresh apples and a splash of cream, this unsweetened oatmeal provides 4 grams of fiber and only 3 grams of sugar. At 190 calories it makes a great light breakfast or snack option.

Dietitian’s tip: Make sure you ask for oatmeal without brown sugar (it exists) and skip the dried fruit to slash 120 calories and a whopping 30 grams of unnecessary sugar. Add a little more staying power to this breakfast by asking for a side of scrambled eggs. You won’t find them on the menu but rumor has it they are offered. One side of scrambled eggs adds 140 calories, 9g fat, 1g carbs and 13g of quality protein.




Nutrition stats: 420 calories, 22g fat, 14g carbs, 4g fiber, 6g sugar, 43g protein

Why it made the cut: At just over 400 calories, this salad offers 4 grams fiber and 43 grams of protein, not to mention a whole lot of nutrient-rich veggies.

Dietitian’s tip: Each packet of McDonald’s Newman’s Own Ranch Dressing contains 200 calories so it’s best to use less if you can. Rather than drizzling ranch all over your salad, load up your fork with greens and dip them into the dressing instead. Half packet should be plenty if you use this technique — and you won’t miss the rest.


Nutrition stats: 360 calories, 13g fat, 24g carbs, 5g fiber, 7g sugar, 38g protein

Why it made the cut: With 25% of your daily intake for fiber, this veggie-filled salad is the highest in fiber of all McDonald’s salads and provides plenty of satiating protein, too.

Dietitian’s tip: As is, this salad is fairly high in sugar, but simply asking to hold the cilantro-lime glaze will cut 8g carbs and more than one teaspoon (5g) of added sugar. Use the fork-dip trick mentioned above and you can enjoy the creamy southwest salad dressing for half of the calories, or ask for the lighter balsamic vinaigrette which has just 35 calories per packet in contrast to 120 calories in the southwest dressing.


Nutrition Stats: 420 calories, 14g fat, 38g carbs, 3g fiber, 7g sugar, 36g protein

Why it made the cut: At 420 calories this is a hearty, protein-packed sandwich that also brings some healthy fats to the table thanks to the guacamole topping. The lettuce and pico de gallo add a few extra veggies.

Dietitian’s tip: You’ll get all of the goodness for 100 fewer calories simply by ordering this sandwich with a sesame seed bun instead of the artisan roll it’s typically served on and asking to hold the processed cheese. To get it under 400 calories, skip the buttermilk ranch sauce to shave off another 50 calories and 5 grams of fat.

Of course it’s not the healthiest thing to eat at McDonalds but, if a burger and fries is really what you’re craving, you can always get the cheeseburger kids meal with fries and apple slices for just 430 calories instead of the 1,000 calorie Big Mac Extra Value Meal.

Nutrition note: Most fast foods, even the healthier options, are very high in sodium. To balance things out, try choosing lower-sodium foods at other meals and snacks throughout the rest of the day.

The post What’s the Healthiest Thing to Eat at McDonald’s? appeared first on Under Armour.

Original post at :

Crushing Kickboxing Class & 19 Other Non-Scale Victories by MyFitnessPal Users

Inspiration from our MyFitnessPal users is nothing new. Each week, you share major non-scale victories with us on the MyFitnessPal Facebook page, showing us that reaching your goal weight is only one of many achievements along your fitness journey. Here’s a serious dose of motivation from fellow users:

1. Racing for a great cause and crushing your time while you’re at it

2. Flying free and happy through the trees

3. When the kickboxing instructor turns up the heat and you do, too

4. Sweating your way into an amazing dress

5. Feeling good about your body is the hardest and most important part of the journey

6. We can’t describe the feeling after a great workout much better than this

7. Keep logging, and the progress will keep coming

8. A distance run up an Olympic ski jump (now that’s a hill workout)

9. It’s hard to fight cravings, but it feels so good when you do

10. We hope you’ll rock that swimsuit all summer long, Roxanne

11. Buying clothes to fit your leaner, stronger body

12. Battling Hodgkin’s lymphoma like an absolute champion (we are so inspired by you, Isabella!)

13. Sliding right into a favorite pair of old jeans

14. Making healthy food choices when confronted by sugary treats

15. Feeling energized after a week of killer workouts

16. Trying out a new creative hobby

17. Sometimes your dog is the perfect running buddy

18. Sounds like you’re building fabulous muscle tone, Marcy

19. Keep making positive changes, and you’ll keep gaining momentum

20. Showing off your hard work in a bikini this summer

The post Crushing Kickboxing Class & 19 Other Non-Scale Victories by MyFitnessPal Users appeared first on Under Armour.

Original post at :

8 Corn Recipes That Go Beyond Corn-on-the-Cob

Corn is officially (finally) in season and crisp ears of it are everywhere — from markets to roadside stands. This gluten-free grain is naturally high in vitamin A and fiber, and also contains antioxidants. Switch up your corn-on-the-cob routine with these eight inspiring recipes.


This five-ingredient corn salsa, dressed with lime juice and salt, makes the most of sweet corn. Fresh and colorful, it’s sure to be a crowd pleaser. Recipe makes 6 servings at 1/2 cup each.

Nutrition (per serving): Calories: 55; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 196mg; Carbohydrate: 12g; Dietary Fiber: 2g; Sugar: 6g; Protein: 1


If you’re having one of those hectic weeknights, this 20-minute fish taco bowl is the answer. Seasoned cod is pan-fried until flaky and paired with corn, red bell pepper and black beans for a colorful meal. Recipe makes 4 servings.

Nutrition (per serving): Calories: 341; Total Fat: 5g; Saturated Fat: 0g; Monounsaturated Fat: 2g; Cholesterol: 35mg; Sodium: 349mg; Carbohydrate: 54g; Dietary Fiber: 10g; Sugar: 7g; Protein: 22g


Part bean salad and part salsa dip, cowboy caviar is a vibrant combination of black-eyed peas, corn, tomatoes, onions and avocado — and it’s rich in antioxidants and fiber. Recipe makes 4 servings at 1 chicken breast and 3/4 cup cowboy caviar each.

Nutrition (per serving): Calories: 357; Total Fat: 12g; Saturated Fat: 1g; Monounsaturated Fat: 6g; Cholesterol: 82mg; Sodium: 334mg; Carbohydrate: 38g; Dietary Fiber: 9g; Sugar: 13g; Protein: 37g


Spice up your weeknight meals with these southwest stuffed bell peppers. Packed with black beans and corn, this dish helps you get your daily dose of veggies and fiber — one stuffed pepper provides 8 grams of fiber. Recipe makes 4 servings at 1 stuffed bell pepper each.

Nutrition (per serving): Calories: 355; Total Fat: 13g; Saturated Fat: 1g; Monounsaturated Fat: 8g; Cholesterol: 7mg; Sodium: 470mg; Carbohydrate: 50g; Dietary Fiber: 8g; Sugar: 9g; Protein: 11g


This smoky vegetable salad makes a great side for your grilling party. Juicy corn kernels and tender zucchini are dressed in a tangy lemon-basil vinaigrette that’s filling and nutritious. To make this vegan-friendly just leave out the feta cheese. Recipe makes 6 servings at 3/4 cup each.

Nutrition (per serving): Calories: 94; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 6mg; Sodium: 74mg; Carbohydrate: 13g; Dietary Fiber: 2g; Sugar: 3g; Protein: 3g


Filled with vegetables and spicy tomato sauce and topped with perfectly braised eggs, this hearty breakfast is ready in 20 minutes. Use canned or frozen corn kernels to cut down on prep time. Feel free to serve with potatoes or whole-grain bread. Recipe makes 2 servings.

Nutrition (per serving): Calories: 338; Total Fat: 24g; Saturated Fat: 5g; Monounsaturated Fat: 14g; Cholesterol: 372mg; Sodium: 454mg; Carbohydrate: 18g; Dietary Fiber: 3g; Sugar: 5g; Protein: 16g


Why prep meals every day when you can prep them just once a week? Full of veggies, whole grains, protein and healthy fats these flavorful burritos bowls are easy to take on-the-go and are sure to satisfy your Mexican-food cravings. Recipe makes 4 servings.

Nutrition (per serving without rice): Calories: 408; Total Fat: 16g; Saturated Fat: 7g; Monounsaturated Fat: 4g; Cholesterol: 96mg; Sodium: 355mg; Carbohydrate: 31g; Dietary Fiber: 17g; Sugar: 9g; Protein: 37g


This cornbread is loaded with flavor and a bit of heat from the jalapeños. If you don’t have a cast-iron skillet, you can also bake the cornbread using muffin pans for an on-the-go snack. Recipe makes 12 servings at 1 wedge each.

Nutrition (per serving): Calories: 138; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 43mg; Sodium: 263mg; Carbohydrate: 20g; Dietary Fiber: 2g; Sugar: 4g; Protein: 5g

The post 8 Corn Recipes That Go Beyond Corn-on-the-Cob appeared first on Under Armour.

Original post at :

Pressure Cooker Chipotle Chicken and Rice Bowls

Pressure Cooker Chipotle Chicken and Rice Bowls

My husband is a big fan of chipotle – both the spicy, smoky peppers themselves and the restaurant chain. He declared this dish to be better than Chipotle’s fast-casual burrito bowls, so I’m calling it a win!

This is certainly more budget-friendly than ordering take-out for four people. It also cooks in about the same time that it would take us to drive over and pick up dinner!

Continue reading “Pressure Cooker Chipotle Chicken and Rice Bowls” »

Original post at :

3 Ways to Lose More Weight Walking

Walking can be a great way to improve your health and lose weight. Unfortunately, for many weight-loss warriors, walking doesn’t always move the needle on the scale. At least not like they were hoping it would.

Case in point: In one meta-analysis, University of Michigan researchers found that, on average, participants enrolled in pedometer-based walking programs increased their step count by about 4,000 steps per day (about a mile or two). But, after 16 weeks spent hoofing it, they only lost on average of 3.13 pounds.


First of all, most walkers drastically overestimate the caloric burn they get from their walks, explains Michael Jonesco, an assistant clinical professor of internal and sports medicine at The Ohio State University Wexner Medical Center. That’s because, first of all, people are just wired to overestimate their caloric expenditure and underestimate their caloric intake.

Second of all, this overestimation is generally reinforced through all of the gadgets exercisers use to keep their calorie tracking on point. For instance, in one University of California, San Francisco experiment, treadmills overestimated caloric burn by 13%. And, in one 2016 Ball State University study of four fitness trackers, they were particularly bad at accurately judging calories expended during walking.


According to research published in the Journal of Strength and Conditioning, at an 18:36-minute-mile pace (3.2 miles per hour; a pretty brisk walk), calories burned per minute can be calculated by multiplying 0.03 X your weight in pounds. So, if you weigh 160 pounds, that works out to 4.8 calories per minute, or 144 calories during a 30-minute workout. However, increasing your walking speed drastically increases the number of calories you burn per minute — which is why running a 10:00-minute-mile pace burns roughly 2.3 times more calories per minute.

And that brings us to the most important matter of business: how to get the most out of your walking-to-lose-weight plan. Here are three ways to lose more weight walking:


Those walks to the bathroom and water cooler count, but it’s when you string steps together for 30 minutes or more — and really pick up the pace — that you’re going to get the biggest minute-per-minute weight-loss benefit, Jonesco explains.

“Ask yourself, ‘does this feel like a workout?’ If your heart isn’t pumping, and you aren’t breaking a sweat, you need to push it,” says Holly Perkins, CSCS, author of “Lift to Get Lean.” Try tracking your speed with an app such as MapMyRun. Every week, try to increase your speed.

Another option: Get off of the treadmill and paved trails for trails less traveled. Walking on surfaces such as grass, sand and gravel can increase the number of calories you burn at a given pace by up to 50%, Jonesco says.


To continue losing weight, you have to make sure your walks do more than burn calories. They have to build lean muscle, too. That’s because muscle is the key to keeping your metabolism as high as possible — and it can decline when you lose weight, especially if it’s through cardio alone, Perkins says.

Luckily, you can seamlessly incorporate strength training into your walks by heading uphill or taking on flights of stairs throughout your workouts, she says. You can also try interspersing bodyweight strength exercises, such as squats, lunges and incline push-ups on a park bench into your plan. Bonus: It can help you mix up your walk to prevent boredom.



“Whatever your body burns, it will want you to replace them and then some,” Jonesco says. “So be careful to pick a post-workout meal that doesn’t contain more than 70–75% of the calories you just burned.” (This is where knowing how many calories you actually burned comes in handy.)


Meanwhile, Perkins recommends establishing a caloric deficit — meaning you’re burning more calories per day than you’re eating — even before you factor in your workouts. “To effectively lose weight, try to create a mild caloric deficit by cutting calories and then use walking to create an even larger one,” she says. “Try to maintain caloric deficit of about 250 or so calories. Then, if your daily walking workouts burn an extra 200–250, you’re on track to lose roughly a pound per week.”

The post 3 Ways to Lose More Weight Walking appeared first on Under Armour.

Original post at :

Tiny Teriyaki Meatball Bowls

Everything is better when it’s small! Tiny teriyaki meatball bowls are a hit with kids and adults alike. Lean protein, veggies, and whole grains!

Tasty mini turkey meatballs with hidden carrot are a hit with kids.

We love teriyaki! So we decided to make tiny turkey meatballs and itty bitty broccoli and smother them in teriyaki sauce. Serve on top of rice and you have tiny teriyaki meatball bowls.

Tiny Teriyaki Meatball Bowls for Kids

Why so small? Kids love it! When they might otherwise turn their nose up at broccoli, this mini meal with tiny trees might just get them excited. It’s all about the presentation sometimes!

And you don’t have to tell them, but we also snuck some carrots into these meatballs for a little nutrition boost. If you’re mixing together lots of ingredients anyway, you may as well throw in a veggie!

Easy homemade teriyaki sauce turns into a glaze after stir frying.

We used ground turkey for a leaner meatball. It’s still delicious and full of flavor! Our homemade teriyaki sauce is full of flavor and ingredients you probably have on hand already.

Easy Homemade Teriyaki Sauce

Teriyaki sauce is super easy to make, so there’s no need to buy it. Homemade sauce tastes great and is made without all the extra ingredients you can’t pronounce.

To make homemade teriyaki sauce, simply combine the following in a small bowl and whisk.

1/2 cup soy sauce (low-sodium!)
1/2 teaspoon garlic powder
1/2 teaspoon fresh grated ginger (or 1/8 teaspoon powdered)
1/4 cup water
1 tablespoon cornstarch
2 tablespoons honey

Tiny teriyaki meatball bowls are a family favorite.

Tip: to avoid clumping, add the honey after whisking all the other ingredients first. Honey is so sticky and thick that it can cause clumping otherwise, and you really don’t want it clumping the cornstarch.

Then just throw it into whatever you’re stir-frying. It thickens right up after a few minutes on the heat!

It also lasts for up to a week in the fridge, so you can make it ahead.

How to Make Teriyaki Meatballs and Broccoli Bowls

First, get some brown rice cooking. We love using the Instant Pot for perfect brown rice every time! You’ll need about 3-4 or so cups of cooked rice, depending on how much rice-to-toppings ratios your family likes.

Kids love these tiny teriyaki meatballs!

Next, cut two broccoli crowns into small pieces of broccoli. I measured mine out to about 4 cups or so. Finely grate a carrot or two to get 1/2 cup worth of grated carrot. Mix up the teriyaki sauce if not done already (instructions above).

To make the meatballs, simply combine the following:

1 pound ground turkey
a large egg
1/2 cup bread crumbs
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon fresh grated ginger (or 1/4 teaspoon powdered)
1/2 cup finely grated carrot
1/2 teaspoon salt

(That’s right, sneaky mom putting carrots in the meatballs.)

Quick stir fry of turkey meatballs and broccoli with homemade teriyaki sauce for the WIN!

Once combined, form small meatballs with a melon baller or your hands. I used maybe 1.5 teaspoons of mix for each meatball, but make them whatever size you like. Place them on a large dish as you go.

In a large skillet over medium high heat, add 1 tablespoon of olive oil and then your meatballs. Allow them to cook for a minute or two and then mix them around to try and cook around the meatballs. Do this for about 5-6 minutes, until most of the sides are seared.

Add the broccoli and continue to cook for a few minutes, until the outside of the meatballs are no longer raw. Add the teriyaki sauce.

Bring everything to a simmer, stirring occasionally. Cook for about 5 more minutes, until the broccoli is softened, sauce is thickened, and the meatballs are cooked all the way through.

Kids love mini meatballs and "tiny trees" lathered in teriyaki sauce.

Scoop a few spoonfuls of meatballs and broccoli over small bowls of rice. Garnish with green onions and/or sesame seeds if desired.

Now watch your family devour “tiny trees” and mini meatballs!
FOOD- Tiny Teriyaki Meatball Bowls | Mini meatballs that kids love! | Super Healthy Kids Recipe

The post Tiny Teriyaki Meatball Bowls appeared first on Super Healthy Kids.

Original post at :