Chocolate Avocado Mousse is a great recipe for a healthy home cook. The ingredients are few and all minimally processed; and the results are a hard-to-put-your-finger-on-it decadent dessert that packs a health punch. Avocados contain all sorts of nutritional benefits, particularly when it comes to mental health. They are rich in stress-combating B vitamins—the precursors to neurotransmitters like tryptophan, serotonin, and other mood regulators. They also are rich in vitamin A, C, potassium, fiber, and monounsaturated fats. Across much of the world, avocado is treated like the fruit it is, and used to make sweet dishes. The result, as you will see in this recipe, is a creamy mousse that tastes so rich it is hard to believe the base is green avocado. Avocado is a remarkably adaptable ingredient. If you enjoy it in this mousse recipe, try adding it to smoothies, vegan ice cream, or brownies! INGREDIENTS:4 very ripe avocados, peeled, pit removed and brown or stringy spots discarded ½ very ripe medium banana, peeled (*optional) 1/4 cup unsweetened vanilla almond milk 2 tablespoons of honey 2 teaspoon vanilla extract 3 tablespoons cacao powder ¼ teaspoon ground cinnamon ¼ teaspoon ground cardamom ¼ teaspoon fine sea salt For the tropical fruit compote: 1 cup of diced tropical fruit (such as pineapple, mango, citrus, starfruit, passionfruit) 1 teaspoon lime juice ½ teaspoon lime zest 1 teaspoon of honey 1 tablespoon fresh mint leaves, for garnish (*optional) INSTRUCTIONS:Begin by carefully pitting your avocados and removing any brown or stringy spots. Scoop the avocado flesh directly into a food processor or blender along with the banana, honey, and milk. Blend to incorporate. And then add all the aromatics—cacao, vanilla, cinnamon, cardamom, and salt. Blend on high for three minutes, stopping periodically to scrape down the sides. Scoop (approx) ¼ cup of mousse into small ramekins or delectate glassware. Cover and chill for 30 minutes or longer. Your avocado mousse can be stored overnight if needed. Next, make a tropical fruit compote. Dice 1 cup of desired fruits and set aside. Then whisk lime juice, zest, and honey in a medium bowl. Add diced fruit and mix with honey-lime mixture until combined. Refrigerate until ready to smooth. When ready to serve, pull chilled mousse from the refrigerator and top each serving with (approx) 1 to 2 tablespoons of fruit compote. Add a sprig of mint for garnish and serve. Makes 8 servings. NUTRITION FACTS (PER SERVING):Calories 185 Protein 0 g Total fat 12 g Saturated fat 1.5 g Cholesterol 0 mg Carbs 19 g Fiber 6 g Total sugars 8 g Added sugars 5 g Sodium 95 mg The post Healthy Recipe: Chocolate Avocado Mousse appeared first on Fitbit Blog. from https://blog.fitbit.com/chocolate-avocado-mousse-recipe/
0 Comments
Loving your Fitbit Luxe? Good news, we’re bringing more exciting features to your favorite fashion-forward tracker with a new FitbitOS update. Rolling out October 5, SpO2 tracking and always-on display will now be available to Luxe users. Keep reading to discover all this exciting update has to offer. Stay on top of your wellness with SpO2 trackingNew to SpO2? Also called oxygen saturation, SpO2 is the level of oxygen in your blood, which helps replace worn-out cells, gives you energy, supports your immune system, and more. Blood oxygenation is a crucial part of your body properly metabolizing the energy it needs to function at an optimal level. Our bodies distribute oxygenated blood to every part of our body—and SpO2 is the level of oxygen in your blood, which is generally between 95 and 100 percent. Knowing your SpO2 trends can better help you understand your overall wellness. There are several factors that can affect your body’s ability to maintain blood oxygen levels, which include: there must be enough oxygen in the air you’re breathing and your bloodstream must be able to carry oxygen throughout your body. An issue with either of these factors could impact your SpO2 levels. How do you find it? It’s in the Fitbit app in your Health Metrics Dashboard or right on your Fitbit Luxe when you swipe up to your Today screen. Daily tasks made more convenient with always-on displayHere at Fitbit, we’re always working to give you the best experience when it comes to using your smartwatch or tracker on the daily. With always-on display, the screen is always illuminated, so you don’t need to tap or raise your wrist to see the time, giving you optimal convenience throughout the day. See real-time exercise stats and check the time with just a glance—even when your hands are full. Note that the always-on display mode requires more frequent charging. Set up your always-on display right from your wrist by clicking Settings -> Display settings. Don’t wait on bringing your Fitbit Luxe to the next level—simply update your device to unlock SpO2 tracking and always-on display today! The post Take Your Fitbit Luxe to the Next Level with SpO2 Tracking and Always-On Display Mode appeared first on Fitbit Blog. from https://blog.fitbit.com/luxe-update/ Will Smith joined the Fitbit family earlier this fall, and today he has officially dropped his first collection of Fitbit Premium-exclusive whole health guidance, StrongWill! Approachable and motivational, StrongWill features Will’s expert trainers in a series of sweat-inducing and endorphin-boosting workouts, mindfulness sessions, and more. From increasing your fitness to getting better Zzz’s and improving mindfulness, the StrongWill collection focuses on what it means to be both mentally and physically strong today. The following videos are now available, so don’t miss out:
You can also follow along with Will’s health and fitness journey in his upcoming YouTube Originals’ new unscripted series, Best Shape of My Life, which premieres Monday, November 8 on his YouTube channel. And that’s not all: In November, Fitbit is sponsoring the five-city tour of Will’s inspiring new memoir, Will, in support of his path toward wellness. There’s plenty to look forward to with this brand new partnership—and yes, you can bet that Big Will-isms do abound. Find out more about what to expect from the partnership, and the StrongWill curriculum, on the Google Keyword blog. The post Fitbit and Will Smith Partner Up to Drop an Exclusive New Premium Collection appeared first on Fitbit Blog. from https://blog.fitbit.com/fitbit-will-smith-partnership/ October 10 is World Mental Health Day, and at Fitbit, we’re helping you to learn more about mindfulness, stress management, and more through content that focuses on all things mental health. Click here for more. Whoever came up with the saying “don’t sweat the small stuff” meant well. But ironically, this “simple” advice isn’t actually so easy to do. Still, finding out how to let the “little things” slide is in your best interest for your mental, emotional, and physical health. Of course, the “little things” are subjective. If you find that your stress levels feel unmanageable, or they are causing you to struggle with anxiety or depression, you may want to seek professional help. Small annoyances come at you every day, all day long. And although they may be “little”, like any stress, they activate our fight-or-flight response, triggering the release of hormones like cortisol. “If activated frequently, you end up with high levels of these hormones in your system, which can cause damage to your health in the long run,” says licensed clinical psychologist Elena Welsh, PhD. If you’re ready to let these things go, you first need to identify what’s causing you so much grief. Consider taking time to reflect on the past week, suggests licensed mental health counselor Trish Glynn Carey, LMHC, CRC. “Think about all the stressors you encountered and how you reacted to them,” she says. When did you find your heart racing, muscles tensing, and jaw clenching? Then try to figure out what was really bothering you: Keep in mind what else was going on that may have had you on edge—were you too tired, too hungry, or upset about a phone call from your mom? Or was it really just the traffic that triggered your outburst? Once you’ve identified your little stressors, try these tips to stop letting them get to you. Determine what you can control. “There are many aspects of life over which you have no influence,” says psychologist Elizabeth Lombardo, PhD. “You can’t make your spouse change, you can’t stop a storm from occurring, and you can’t make other people feel as you want them to. All you have control over is your effort and attitude at times. You’ll be considerably more productive if you focus your efforts on the things you can control.” Bless and release. This practice involves “taking a moment to notice and acknowledge something that is bothering you and [then] intentionally deciding to let that thing go,” Welsh explains. It helps because if you skip the first step, resentment can snowball and cause you to act out in negative ways, she says. On the other hand, if you acknowledge that you have a choice about how much time and energy you spend on a specific issue, it can help you use your valuable resources more efficiently, she adds. That includes not wasting those resources on things that don’t really matter. Aim to become more mindful. Practicing mindfulness helps bring you into the present moment. “It helps us hit the pause button and encourages us to become aware of what we are thinking and feeling in the here and now,” Carey says. “This disrupts the stressful thoughts and sensations which may otherwise overwhelm us, and allows us to consciously examine the situation and gain control rather than simply reacting unconsciously.” If you need help with your mindfulness (it doesn’t come naturally to most of us!), try Fitbit Premium’s mindfulness tools. Set a worry timer. Choose between one and three minutes, Welsh suggests. “During that time, focus all your energy on the issue via writing your thoughts down or just thinking about the issue. Once the time is up, try to let it go,” she says. If, however, the stressor keeps popping up in your mind, set a “worry date” for later in the day and repeat this activity, she recommends. Either way, this limits the amount of time and mental energy you spend on the issue. Take action. First take a moment to acknowledge that you’re annoyed, angry, or disappointed by what’s happening and notice what’s happening in your body, Carey says. Then acknowledge that, while your emotions are normal, they’re not helpful. Instead, ask yourself, “Is there any way to solve this?” “This can switch you from a state of passive reaction to a state of positive action,” she explains. Or if you cannot solve it, redirect your energy to something that serves you better than stressing does. Scan yourself. Fitbit allows you to do an electrodermal activity (EDA) scan, which helps you see how much stress you’re experiencing. Over time, this can help you notice the early signs of stress in your body and, in turn, respond accordingly to nip that stress in the bud, Welsh says. Write it out. With or without a timer, journal all your grievances and annoyances. Once you’re done, delete the document or tear up the paper, Carey says. “If you know nobody—including yourself—will ever read it, it can help you be brutally honest and really process your emotions instead of keeping them bottled up,” she says. You can also jot down any little stressor on a small piece of paper when it pops up, then fold it up and toss it into a worry jar or box, Welsh suggests. When you do so, “envision giving the issue over to the jar or box to hold for you” and let it go. The post 7 Ways to Stop Stressing the Little Things appeared first on Fitbit Blog. from https://blog.fitbit.com/stop-stressing/ Most of us view ramen either as instant noodles or as a rich Japanese dish. But ramen can also be a delicious and healthy easy snack or small meal. This recipe has a ton of flavor because it’s topped with izakaya-style Japanese meatballs (chicken tsukune) and a rich tare sauce. Rice ramen noodles can be found in most Asian food aisles or through your online grocery provider. By substituting them for regular wheat noodles the dish becomes gluten-free. A note to not overcook your rice noodles! They have a fantastic light texture but can be easily overcooked while reheating. To keep the recipe gluten-free, be sure to use gluten-free soy sauce or tamari. The additional toppings of mushrooms and spinach are cooked alongside the other ingredients to minimize dishes and keep the recipe simple to prepare. Feel free to sub in your favorite mushroom or leafy green to your taste. And if you want to take it up a notch, ramen always benefits from the addition of a hard boiled egg, nori strips, and chili flakes. Sometimes you need an easy, low-calorie option to help you reset the body. This Chicken Tsukune Ramen recipe is heart healthy, gluten-free, digestive supportive, and most importantly, delicious! INGREDIENTS:Japanese chicken meatballs are seasoned with fresh ginger, garlic, scallions, and sesame oil, while egg and panko breadcrumbs bind the meat to allow it to cling to a skewer and stay together on the grill. A brushing of a tare sauce at the end of cooking gives the meatballs a glistening sweet and salty glaze. For the chicken meatballs: 1 lb lean ground chicken breast 1/2 cup panko bread crumbs 1/4 cup finely chopped scallions 1 large egg, lightly beaten 1 tablespoon finely grated fresh ginger (+1 tsp reserved) 1 tablespoon finely minced fresh garlic (+1 tsp reserved) (about 5 medium cloves) 2 teaspoon toasted sesame oil 1/2 teaspoon kosher salt 1/2 teaspoon ground pepper 1 teaspoon neutral vegetable oil, for cooking 6 eggs, hard boiled and shelled 2 32 oz box of low sodium chicken broth 4 cups fresh spinach leaves 16 Shiitake mushroom caps, stems removed 9 oz rice ramen noodles, approximately 3 packages For the tare: ½ cup reduced-sodium soy sauce 2 Tbsp. dry sake 1 Tbsp. mirin 2 pieces dried kombu seaweed (*optional) INSTRUCTIONS:Preheat the oven to 400 and lightly oil a baking sheet with ¼ teaspoon neutral oil. Using a food processor, rough chop ginger and garlic. Set aside 2 teaspoons of the mixture to use later in the broth. Then add ground turkey, panko, sesame oil, salt, pepper, and egg. Mix to combine. Make a small finger bowl with water and a splash of neutral oil. Dip your hands in the water bowl before hand-rolling meatballs. Aim for 16 meatballs, approximately the size of a golf ball and set them on the baking sheet. Place full shiitake mushroom on the baking sheet alongside meatballs, with a drizzle of neutral oil and sprinkle of salt. Bake meatballs and mushrooms in the oven for 15 minutes. Then using tongs, carefully flip meatballs and cook for another 5 minutes. Meat balls should be browned on each side and firm to the touch. Remove from the oven and set aside to cool. Hard boil eggs by placing them in a small sauce pan covered in cool water. Bring to a boil, then turn off and remove from heat. Let them sit for 10 minutes before plunging in cool water and peeling. Set aside. While the meatballs are baking make the tare. In a small sauce pot, combine soy sauce, sake, mirin, and kombu. Bring to a boil, then reduce heat to a simmer and cook until the sauce has reduced by half and thickened enough to coat the back of a spoon evenly, 15 to 20 minutes. When the chicken meatballs come out of the oven, roll them in the tare sauce and set back on the pan to cool. Add your hardboiled eggs to the remaining tare to marinate. To make your stock, heat remaining ¼ tsp neutral oil in a large stock pot and add the reserved chopped garlic and ginger. Cook for 2 minutes, stirring often until fragrant and golden. Pour in low-sodium chicken broth and bring to a low simmer. When ready to serve, divide the noodles between 6 bowls and cover with 1.5 cups of broth in each. Arrange three meatballs, 1 hard boiled egg sliced lengthwise, ½ cup fresh spinach leaves, and 3 shiitake mushroom caps in each bowl. Brush the meatballs with tare, and serve immediately. For an optional garnish, sprinkle with chopped green onions, chili flakes and squeeze of lemon. Makes 6 servings. CHICKEN MEATBALLS & NOODLES NUTRITION FACTS (PER SERVING):6 servings Calories: 340 Protein: 35 g Total fat: 12 g Saturated fat: 5 g Cholesterol: 260 mg Carbs: 25 g Fiber: 3 g Total sugars: 3 g Added sugars: 0 g Sodium 460 mg TARE NUTRITION FACTS (PER SERVING):12 servings Calories: 10 Protein: 1 g Total fat: 0 g Saturated fat: 0 g Cholesterol: 0 mg Carbs: 1 g Fiber: 0 g Total sugars: 0 g Added sugars: 0 g Sodium: 410 mg (18% DV) The post Healthy Recipe: Rice Noodle Ramen with Bok Choy and Chicken Tsukune Meatballs appeared first on Fitbit Blog. from https://blog.fitbit.com/rice-noodle-ramen-recipe/ Take a moment and inhale, 2, 3, 4, exhale, 2, 3, 4… because Fitbit has officially teamed up with Calm, The #1 App for Sleep, Meditation & Relaxation to help you prioritize selfcare. Calm’s mission is to make the world happier and healthier—sound familiar? Fitbit shares a similar goal, which is why we’re thrilled to join forces and bring the popular meditation content to Fitbit Premium. This exciting partnership will provide access to select Calm content for Fitbit Premium subscribers, as well as a 6-month membership to Calm for new Fitbit Sense purchasers who activate the included 6-month Fitbit Premium membership.² Excited yet? Us, too. Take a deep breath and keep reading to learn about all this new partnership has to offer, including how it can help you manage stress and get more restful sleep. Let’s go: About CalmNominated ‘the world’s happiest app’, Calm is the leading mental wellness brand with content for sleep, meditation and relaxation, designed to help you manage stress, sleep better and live a happier, healthier life. With hundreds of hours of original audio content, Calm helps users cope with some of the most important mental health issues of the modern age. It’s a straightforward, aspirational call to action that inspires mindful living. Try it. Close your eyes, bring a hint of a smile to your lips, and take a deep breath. Calm on Fitbit PremiumYour Fitbit Premium membership just got more mindful. With Calm, Fitbit is able to bring a variety of new mindfulness content right to your fingertips, as well as further highlight the innovative stress management and mindfulness capabilities of Fitbit Sense. From enhancing your sleep routine with guided meditations and soothing Sleep StoriesTM to managing stress with breathing exercises or soothing sounds, Calm and Fitbit have got you covered. So, what exactly can you expect from the partnership? Premium members will receive 30 pieces of Calm content including sleep sounds and meditations to help users sleep and reduce stress.¹ Plus, new Sense purchasers get a free 6-month Calm membership.² Additionally, Fitbit Sense users can expect: Data on your wrist that shows your body’s response to content. See the effect a Calm session has on your heart rate and EDA responses on Fitbit Sense after a Guided Session. You can also access the information in the Fitbit mobile app in the Mindfulness section. Deeper integration between the smartwatch and the mobile app (COMING SOON) Open mindfulness content in the mobile app directly from your Fitbit Sense when you start an EDA Guided Session. Start a session in the mobile app and get a prompt on your wrist to launch an EDA Scan at the same time so you can see how your body responds to the session. Access Calm todayFor a limited time on Fitbit.com, the Sense smartwatch takes you even further when you activate your included Fitbit Premium membership—with access to an exclusive 6 months of Calm Premium.² Don’t wait! Get more with Fitbit Sense and be sure to activate your Premium membership at checkout to enjoy 6 months of Calm. ¹ Only available in English, Spanish, Portuguese, French, German, Japanese, and Korean. Premium content and features may vary. ² Requires purchase of Fitbit Sense and activation of 6-month Fitbit Premium membership on Fitbit.com (valid payment method required). New and returning Premium users only. 6-month Calm Premium membership only available for non-active Calm Premium members. Only one Calm Premium membership may be redeemed per customer. While supplies last. May not be available in all locales and may be in English only. The post Sit Back, Relax, and Enjoy Calm on Fitbit Premium Today appeared first on Fitbit Blog. from https://blog.fitbit.com/calm-for-fitbit/ It’s no secret that aromatherapy has been on the rise in recent years and shows no sign of slowing down. With its self-care products like rollerballs, diffusers, and bath bombs, it’s been getting a lot of buzz in the wellness world for promising quality sleep, less stress, and deeper focus. But although it’s officially hit the mainstream, many are still left wondering what exactly aromatherapy is and how it can benefit them. Keep reading to learn the ins and outs of aromatherapy, how it can help with daily stress, plus advice on DIY essential oils. What is aromatherapy?Although aromatherapy may feel like a new trend, cultures all over the world have been using it for centuries. It’s an ancient practice—used by priests, who were also doctors, for magical and religious ceremonies. Fast forward to today, and it has evolved into a thriving component of herbal medicine. Aromatherapy is the therapeutic use of essential oils, which are extracts of natural compounds derived from aromatic plants that are highly volatile, meaning that they easily evaporate at room temperature. Once the aromatic oil is captured, it is combined with a carrier oil to produce the final product. “There are thousands of different plant compounds captured in essential oils,” says Dr. Kara Fitzgerald, ND. “When they enter our bodies, these volatile compounds have biological effects such as antioxidant, anti-inflammatory, antimicrobial, and more.” The most common way to use essential oils is by inhalation via an oil diffuser, or “topical application of single or combination essential oils that have been appropriately diluted in a carrier oil,” explains Dr. Fitzgerald. How does aromatherapy help with stress?Several essential oils have proven beneficial effects for stress and anxiety, a popular example being lavender. “Lavender essential oil has some of the most robust scientific data behind it,” says Dr. Fitzgerald. “One particular type of lavender essential oil preparation called Silexan has been shown in multiple human studies to significantly reduce anxiety.” Aromas are intricately connected to our emotions through olfaction (our sense of smell) by direct neural pathways to emotional processing centers in our brains. In addition, essential oils do more than just offer an aroma. “Some of the ways that we know lavender exerts its effects are by gently toning down the activity of a particularly stimulatory neuron receptor called the NMDA receptor,” says Dr. Fitzgerald. “This helps turn down any over-stimulation of the nervous system.” It also supports healthy serotonin levels, the neurotransmitter responsible for a calm, stable mood, as well as feelings of well-being and happiness. It does this via the same mechanism of several anti-anxiety medications—by slowing how quickly the body eliminates serotonin, explains Dr. Fitzgerald. DIY aromatherapy for stress reliefInterested in making your own essential oils? You’re in the right place. Along with lavender, other essential oils that are known to help with stress include rosemary, cedarwood, and German chamomile. Two of Dr. Fitzgerald’s go-to aromatherapy recipes include:
If interested, you can even make your own essential oils from plants by using a still or oil press. However, there are plenty of ready-made oils available in shops or online. “Remember that purity and authenticity matter hugely—the market for essential oils isn’t well regulated and many products (especially cheaper ones) can be adulterated or synthetic,” says Dr. Fitzgerald, which is why she recommends doing some basic due diligence on the company that’s selling the essential oil. “Ask about their raw material sources, as well as how they test for purity and potency,” she says. “It’s through this process that I have come to trust certain brands such as Young Living and DoTerra.” The takeaway? If used correctly, aromatherapy can be hugely beneficial to your daily stress and anxiety levels. The post Why You Should Try Aromatherapy Today to Help With Stress appeared first on Fitbit Blog. from https://blog.fitbit.com/diy-essential-oils-stress/ 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. from https://blog.fitbit.com/how-sleep-affects-nutrition/ 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. from https://blog.fitbit.com/heart-healthy-recipe-swaps/ 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. from https://blog.fitbit.com/black-bean-cheese-pupusas/ |