Senin, 27 April 2015

Born Fitness

Born Fitness

High-Protein Lemon Berry Chia Yogurt

Posted: 27 Apr 2015 07:49 AM PDT

Need a High-Protein, Easy-to-Eat Snack? This Recipe Has You Covered.

One of the main reasons people tend to overeat is because they've waited too long to satisfy their hunger. (Unless, of course, you’re following a variation of intermittent fasting.) Whether you eat many times throughout the day, or just need something to tide your hunger, healthy snacks, or in-between small meals, are sometimes the hardest to choose.

Enter the protein-packed, gut friendly spin on a traditional snack. This Greek yogurt recipe, from Liv Langdon, founder of Liv Lang & Prosper, is perfectly balanced by the tart lemon, sweet vanilla and plump blueberries.

Why You Should Eat and Enjoy

The chia seed adds texture and is the richest plant source of omega-3 polyunsaturated fat. Not to mention, it's a complete source of protein. Blueberries contain pterostilbenes, which make them a rich source of antioxidants and have shown potential to decrease the growth of cancer cells.

And, good news for those who are lactose intolerant (about 30 million of Americans), the recipe also contains bacteria in the live cultures, which breakdown much of the lactose in yogurt before you eat it.

These natural probiotics (beneficial gut microbiota) have shown to strengthen the gut, which houses 70% of our immune system. Make sure to look at the ingredient label to ensure that there are limited (or no) added sugars to the yogurt; it's worth the extra time to add your own flavors to the plain variety.

Use the suggested toppings as a guide to switch up the flavors and texture. Just note, the chia seeds will absorb any liquid in the Greek yogurt, so if made in advance the yogurt will thicken a bit.

 Lemon Berry Chia Yogurt


  • 1 c plain non-fat Greek yogurt
  • 1 tsp fresh lemon juice
  • ¼ tsp grated lemon grind
  • 1 packet Stevia
  • 10 drops of Sweet Leaf Stevia, vanilla crème flavor (can substitute with 1 packet Stevia and ¼ tsp vanilla extract)
  • ½ tbsp chia seed
  • 1/2 c fresh blueberries (or other berry of choice)

lemon berry chia yogurt ingredients

Suggested toppings (optional)

  • 1 tbsp toasted unsweetened coconut
  • 1 tsp ground cinnamon
  • 1 tbsp toasted almond slivers


  1. In a serving bowl, combine the first six ingredients. Stir with a spoon until mixed.
  2. Add blueberries on top. Sprinkle with additional chia seed and grated lemon if you want a pretty presentation.

lemon berry chia yogurt

Nutrition Information and Macros

 Dietary information

  • Gluten free
  • Nut free
  • Vegetarian
  • No added sugar
  • All-natural protein
  • Low-calorie
  • Natural probiotic (Greek yogurt contains live cultures)
  • About ½ less lactose than regular yogurt, with approximately 95% lactose removed from Greek yogurt during manufacturing

Macronutrient breakdown:

  • Non-fat Greek yogurt (8oz/1 cup): 130 calories, 0g fat, 11g carbs, 6g sugar, 23g protein
  • Chia seed ½ tbsp.: 30 calories, 1.5g fat, 2g carbs, 0g sugar, 2.5g fiber, 1.5g protein
  • Blueberries (½ cup): 40 calories, 0.24g fat, 10.51g carbs, 7.22g sugar, 1.7g fiber, 0.54g protein

Total macros: 200 calories, 1.74g fat, 23.51g carbs, 13.22g sugar, 4.2g fiber, 25.04g protein

An Easier Way to Healthy Eating

Healthy eating doesn't have to be that hard. At Born Fitness, we're working on a recipe guide for you. When it's ready, we'll send you 10 free recipes. Just leave your email, and the meals are all yours
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The post High-Protein Lemon Berry Chia Yogurt appeared first on Born Fitness.

Hello Healthy

Hello Healthy

Banana Berry Baked Oatmeal

Posted: 27 Apr 2015 10:00 AM PDT

22. Apr_Banana Berry Baked Oatmeal

Get the best out your morning meal by mixing together antioxidant-rich berries and fiber-filled oatmeal in this recipe from Fit Foodie Finds. This baked oatmeal is lightly sweetened with honey plus plenty of berries and banana chunks.

Lee HershLee is the author, recipe creator and photographer behind the healthy food blog, FitFoodieFinds. She's based in the Twin Cities, where she runs her blog full-time, teaches group fitness, and loves anything and everything about the outdoors. Check out her out on TwitterFacebookInstagram and Pinterest.

Photo courtesy of Lee Hersh. Recipe originally published on FitFoodieFinds.

6 Race-Day Tips From One 5K First-Timer to Another

Posted: 27 Apr 2015 08:00 AM PDT

cancer 5k

So, you've decided to run your first 5K race? First of all, congratulations on a really powerful commitment to a truly awesome fitness experience. I started doing 5K races for charity when I was in college. I always felt like that was my way of giving back while celebrating my love of fitness at the same time. I experienced a lot of trial and error during my race preparation process, and I want to share the things I wish I would have known when I ran my first 5K.

1. Get to the Race Early

On the morning of the first race I ever ran—5K for breast cancer—I was stuck in so much traffic and had such a hard time parking that I had to start the race late because I arrived after the official start. Now I know to always make sure I am ready to go with plenty of time to kill before race time. On the same note, make sure you read the e­mails that the race organization sends to let you know the fine details of the races, including transportation and street closures on race morning. I could have saved some confusion and stress had I done that.

2. Less (Gear) Is More

Unless you train with a jacket, gloves, belt, hat and such, don't run with these items on the day of the race. If races start early in the morning, it can be a lot colder than it might be by the time the race starts, and what keeps you warm pre­-race isn't really needed when your body is warmed up and moving. I often bring an old sweatshirt I don't care about losing, and just throw it off in the middle of the race so I don't have to deal with carrying it for the remainder of the route.

3. Keep Your Pace

Races make you excited and get your adrenaline pumping and, let's face it, make you think and feel like you can run faster than any other time in your training. It's always good to know your average 5K pace (or even average mile) so you know if you are going much too fast or slow during the race. It's not the best feeling when you start out too fast and burn out too soon.

4. Focus

Sometimes when you get to a race, ­there can be a lot of action, noise and stuff going on. Make sure you take time before the race starts to w​arm up,​think about the race, find your starting corral (most races have pace-per-mile signs posted in the start area—line up according to what you can actually run, not what you hope to run), and set your intentions for the race.

5. Be in the NOW

It's your first 5K! It's so empowering to do something that you've never done before and perhaps that you didn't think you was possible. This is just one step to much more. Look around, and enjoy the route and the experience.

6. Power in Numbers

Races can be really fun to run in groups. At my first race, I saw a lot of groups dressed in the same T­-shirt getting ready to run and support each other, and I thought that was really cool. You can decide if you like to r​un alone, with a partner or a group, but signing up with others creates a bit more accountability and a "we're-in-this-together" mentality. 

Introducing MyFitnessPal for the Apple Watch!

Posted: 27 Apr 2015 06:00 AM PDT


It's all in the wrist.

If you are a proud owner of the new Apple Watch, you can now transform that device into a complete health tracker using a whole suite of apps from Under Armour Connected Fitness: UA Record, MapMyRun, Endomondo and, of course, MyFitnessPal are now all available for the Apple Watch.

Using MyFitnessPal for Apple Watch, you can see, at a glance, a quick dashboard of your day’s nutrition information. Quickly swipe through screens displaying calories remaining, progress towards your daily macronutrient and micronutrient goals, and how many extra calories you've earned for the day by working out.

MFP apple watch 1     MFP apple watch 2     MFP apple watch 3

If you're using UA Record, MapMyRun or Endomondo to track your activity, you can see real-time performance metrics like speed and distance without pulling out your phone. Start, pause, save a workout, and see calories burned in real time—all with a flick of a finger.

MMF apple watch 1       MMF apple watch 2     MMF apple watch 3

Connect with your friends on UA Record to see their photos, workout details and comments—or read status updates from world-class athletes. You can even use voice input to like or comment on social activity.

To get started with these new features, download the new UA Record, MapMyRun, Endomondo and MyFitnessPal apps from the Apple Watch App Store or App Store on iPhone, or by simply updating the latest version.

Food Politics

Food Politics

Chipotle goes GMO-free: a brief comment

Posted: 27 Apr 2015 06:55 AM PDT

Chipotle’s announcement that it will only be sourcing GMO-free ingredients is eliciting much press (see the article in the New York Times, for example).

Here’s what I’m telling reporters:

No, this is not a safety issue.  GMO corn ingredients were not making Chipotle customers sick.

Yes, this is a matter of trust.  Chipotle customers are offended that GMO foods are not labeled and that they have no choice about whether to eat them.

The GM industry has fought labeling since 1994 when the FDA first approved GM foods for production.  Even then, there was plenty of evidence that the public wanted these foods labeled.  But the industry is still pouring million of dollars into fighting labeling initiatives.

This—and the rise in sales of organic foods—are a direct result of the industry’s own actions.

Minggu, 26 April 2015

Hello Healthy

Hello Healthy

7 Full-Body Kettlebell Exercises

Posted: 26 Apr 2015 08:00 AM PDT

squat and curl

Kettlebells may be the ultimate training tool. Give them a try with these beginner-safe (but still challenging) moves, which deliver toning, core strengthening and a cardio session—all in one workout. PLUS! Watch a step-by-step guide to all the moves.

Your trainer: Andy Speer, co-owner of SoHo Strength Lab in New York City, designed this workout exclusively for SELF.

You’ll need: a kettlebell—10 to 15 pounds (4 to 6 kilograms) if you’re a beginner, 15 to 20 pounds (6 to 8 kilograms) if you have experience with them.

Do: this 7-move circuit 3 times a week. Perform moves 1, 2 and 3 to improve balance; do 3 sets. Next, try moves 4 and 5 for sculpting; do 3 sets. Finish with moves 6 and 7 for a cardio challenge; do 3 sets.



Grip kettlebell handle with weight on top and hold at chest height. Stagger legs and bend knees. Lift weight to eye level; slowly circle it around head to the left (weight and handles swap positions as you go). Circle it to the right (as shown) for 1 rep. Do 5 reps.

Works shoulders, legs

Lunge Up

lunge up

Hold kettlebell in left hand with arm extended above shoulder, weight resting on back of wrist. Step left foot back into a reverse lunge (as shown). Step forward to stand for 1 rep. Do 10 reps; repeat on opposite side.

Works shoulders, abs, legs



Hold kettlebell in right hand with arms hanging straight at sides, legs staggered a few feet apart with left foot forward. Bend at waist so torso is at a 45-degree angle to floor, back straight. Lift kettlebell to rib cage (as shown), pause and lower for 1 rep. Do 15 reps; repeat on opposite side.

Works upper back, shoulders, biceps, abs

Push Press

push press

Stand with feet hip-width apart. Hold kettlebell in right hand at shoulder height, weight on back of wrist. Squat, then stand as you press kettlebell overhead (as shown). Return to start for 1 rep. Do 10 reps; repeat on opposite side.

Works shoulders, triceps, abs, legs

Squat and Curl

squat and curl

Stand with feet shoulder-width apart, toes turned out 45 degrees, gripping kettlebell with both hands at chest height. Squat until thighs are parallel to floor, then do a biceps curl (as shown). Return to start. Do 2 squats; then do 2 curls at the bottom of the second squat. Continue adding reps to finish with 5 squats and 5 curls.

Works biceps, upper back, abs, legs



Stand with feet shoulder-width apart, gripping kettlebell with both hands. Bend knees, then hinge at hips to swing kettlebell between legs. Stand as you swing it to chest height (as shown). Do 20 reps.

Works abs, glutes, hamstrings

New to this move? Learn how to do the kettlebell swing in four steps.

Triceps Press

triceps press

Grip kettlebell at base of handle with both hands, weight on top, and raise directly overhead (fingers behind you). Stagger feet and bend knees. Keep elbows close to ears as you lower kettlebell behind head to neck level (as shown). Pause, then straighten arms to raise kettlebell overhead for 1 rep. Do 10 reps.

Works triceps, shoulders, abs

Photos courtesy of SELF

Sabtu, 25 April 2015

Hello Healthy

Hello Healthy

Apricot-Glazed Grilled Chicken

Posted: 25 Apr 2015 10:00 AM PDT

Apricot Glazed Grilled Chicken

Apricot-glazed grilled chicken thighs are a great try for your next backyard barbecue session. Courtesy of The Healthy Maven, 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.

healthy-maven-headshotDavida is the healthy living blogger behind The Healthy Maven, where she writes about healthy food, fitness and her insatiable sweet tooth. She aims to create delicious recipes that are healthy, gluten-free and filled with good-for-you ingredients but still taste as authentic as the originals. It's not rare that she'll throw spinach in her brownies! Check out more of her recipes on her blog and follow her on FacebookTwitter or Instagram.

Photo courtesy of Davida Kugelmass. Recipe originally posted on The Healthy Maven.

6 Post-Workout Stretches to Combat Knee Pain

Posted: 25 Apr 2015 08:00 AM PDT

wall hamstring stretch

Feeling weak in the knees is only a good thing when it's over your latest Tinder date. Experiencing joint pain is an entirely different sensation—and one that's not quite so magical.

Joint pain affects one in five Americans and is one of the leading causes of disability in the U.S. Along with leg, neck, and back pain, knee pain tops the list of problem areas, according to James Rippe, M.D., a cardiologist and joint pain specialist. And we’re not getting better: A 2013 study reported a 162 percent increase in knee replacements over the last 20 years in people 65 and older.

So how do you know if you’re at risk? Factors like inactivity, carrying too much bodyweight, poor posture, improperly treated injuries, and insufficient nourishment can all contribute to knee pain, Rippe says. Luckily, by taking better care of your knees throughout your life, starting as early as your thirties, you can strengthen joints and potentially save yourself from years of daily pain and discomfort.

What You Can Do Now

One of the best things you can do for knee health is simply maintaining an active lifestyle. "Your joints thrive on movement," Rippe says. "Always try to remember that some activity is better than no activity." Rippe recommends low-impact activities, like swimming, brisk walking, or cycling, and considering taking health supplements that provide glucosamine and chondroitin to strengthen and lubricate knees.

On the flip side, too much movement can be hard on your joints. So if you’re one of those people who just can't quit their HIIT habit or long-distance runs, there are some simple moves and stretches you can try that will help alleviate pain.

Since multiple muscles overlap the knee joint—including your calf, thigh, hamstrings, quadriceps, gastrocnemius, and soleus—and work together to flex, extend, and stabilize the knee, the exact source of pain isn't always obvious. "This means you want to think about stretching all the tissues around the knees," says Lauren Williams, a certified personal trainer and head coach at New York City's athletic-based training studio Tone House.

Here, Williams shares six of the best (and simplest) moves that target all those muscle groups. Try to do these stretches after every workout to keep your knees healthy now and in the future.

1. Wall Calf Stretch

wall calf stretch

Calf muscles often get neglected during our stretching efforts. However, for those who run, do high-impact workouts, or spend a lot of time on their feet, calf stretches are very necessary, Williams says. Calves can get extremely tight from impact and need to be stretched to relieve any pain that might travel up the knee.

Find a wall you can lean against. Facing the wall, flex your right foot and position your heel right where the floor meets the vertical surface. Your toes should be elevated, while your heel remains on the floor. Keeping your heel on the ground and your leg as straight as possible, lean toward your front leg, holding the stretch at its deepest point. Lean in for five seconds at a time before releasing, working to deepen the stretch. Repeat the same stretch with your left leg. Aim for 10 to 15 reps on each leg—or more, if you're still experiencing tightness.

2. Calf Smash With Lacrosse Ball

calf smash

This move allows you to work out tension in both your calf and your hamstring, Williams says.

Sit on the ground and pull your right foot close to your butt so your knee is bent. Wedge a lacrosse ball (or yoga/massage ball) below your right knee, sandwiching it between your calf and hamstring. Create a "compression force" by pulling your shin toward you, then rotate your foot in alternating circular movements to help create space in your knee joint. Continue until you feel tightness in these areas being relieved, then switch legs.

3. Half-Kneel Hip and Quad Stretch

hip and quad stretch

This stretch not only feels amazing, but it also works double-duty for your hip and quad muscles, Williams explains.

Kneel on one knee (feel free to put down a towel or mat) with your other foot planted flat on the ground in front of you. Make close to a 90-degree angle with both of your legs. Lean forward toward your front leg, stretching the front of your hip downward. Next, grab the ankle of your leg planted on the ground, and pull it toward your rear for a deep hamstring and hip stretch down the front leg, all the way to your knee. Move in and out of this stretch for 10 to 15 reps or more, depending on your level of tightness.

4. Quad Foam Roller Stretch

quad foam roller move

Stretching your quads is vital, as they get adaptively short from all the sitting most of us do every day and are often under constant tension. To get this large muscle group back to functioning at its best, Williams suggests using a foam roller.

Lie facedown and with a foam roller under your right leg, right under your quad. Put the majority of your bodyweight on your leg, and roll slowly. Instead of simply rolling up and down, roll your leg from side to side too, focusing pressure on the tighter spots of your muscles. Switch legs. Continue rolling until this feeling is no longer painful. If that's impossible (as it might be for some runners!), do it for at least five minutes.

5. Wall Hamstring Stretch

wall hamstring stretch

Our hamstring muscles affect the knee more than we think and can be the source of discomfort or pain.

Lie faceup with your left leg flat on the ground, foot flexed. Take your right leg and prop it up on a wall or table, or use a resistance band. This stretch should radiate down the back of your leg, beginning in your knee. Once you find the deepest point of the stretch, alternate in five-second sequences between contracting and relaxing the foot of your right leg. If you have greater flexibility, hold the ankle of your right leg and pull it toward you. Aim for 10 to 15 rounds of five-second holds, and continue if you still feel tight. Repeat with your left leg.

6. Straight-Leg Raise

straight-leg raise

Easy strengthening exercises, like leg raises, put little to no strain on your knee but also activate and strengthen quadriceps.

Lie faceup with one knee bent and the other leg the ground in front of you. Lift your straight leg up approximately one foot, rotating your leg outward (the entire leg rotates outward, so toes point on a diagonal instead of straight up to the ceiling). Do 3 sets of 10 to 15 reps, alternating legs. As you get stronger, add ankle weights up to 10 pounds.

6 Ways to Make Running a Habit

Posted: 24 Apr 2015 12:00 PM PDT

running group

Want to run more, but lack the follow through to actually get out there and do it more than once a month (or less)? Here, Lisa Reichmann and Julie Sapper, the coaches behind Run Farther & Faster in the Washington, D.C. area, offer tips for making running a regular part of your life.

Habit Helper 1: Sign up for a Race

Maybe you've never even been to a road race, yet alone participate in one. But whether you're a regular runner or you've never jogged more than a mile, committing yourself to a major goal (like finishing a 5K, or running it in a certain time) is a highly motivating way to stick to your routine.

First, there's the financial commitment: Once you plunk down the cash to compete (note: most races offer a discounted entry fee if you register in advance), you'll be more motivated to make it to that starting line. Plus, "Having a concrete date on the calendar in front of you also provides you with a framework to plan your training towards a specific goal," says Reichmann.

If it's your first time toeing the line, pick a small, local race (even better if you can practice on the course leading up to race day). Reichmann and Sapper also encourage runners to share their race plans with friends and family, for added incentive to train. "You'll be more motivated to keep it up if you have others supporting you," says Sapper.

Habit Helper 2: Track Your Progress

Whether you like to use an app or keep things old-school with pen and paper, logging your workouts is key to keeping up your activity. "Tracking your training gives you a visual reminder of what you've accomplished—and guilt if you haven't logged a workout in a while. And it's also a way to know if you're doing too much—or too little," says Reichmann, who advises that you don't increase your mileage by more than 10% per week to avoid injury and burnout.

And because you can also record other factors, like time of day, weather, what you ate, and how much sleep you got the night before, "You can start to track trends and figure out what works for successful training and racing," says Reichmann.

Habit Helper 3: Get Social

When it comes to running, there's motivation in numbers. Joining a running group or enlisting friends or co-workers to join you for a daily or weekly jog around the park can be just what you need to make running a part of your routine. "Running with people with similar goals is often more motivating than running alone, as you know there is someone else relying on you to show up," says Reichmann. "Just be sure you're running with someone who matches your pace. If [the pace] is too fast or too slow, this can lead to injury."

Branching out online can also up your enthusiasm to get out there, says Sapper. "Many of our runners use social media to post their runs. The praise and encouragement from others keeps them going on the more challenging days."

Habit Helper 4: Start off Slow

You may be pumped to pound the pavement at a blistering pace when you're first starting out, but to keep running part of your life for the long term, slow and steady is the way to go. "Give yourself permission to run at a comfortable pace, which is how your body develops endurance," says Reichmann. "Running at a conversational pace is actually how your body develops endurance, and it helps avoid injury."

For new runners, Sapper and Reichmann stress the importance of working up to a goal distance as opposed to trying to hit that mark straight away. "Thinking about running a 5K can be daunting for many new runners," says Sapper. "Instead, take it a day at a time and just try to do a little more each day than you did the day before. These small progressions will add up, and, before you know it, you will be running farther distances."

Habit Helper 5: Keep it Fresh

Who says you have to run the same route day in and day out? Even if you're a creature of habit, mixing things up with your runs can keep you coming back for more. "Exploring new running routes allows for a change of scenery," says Reichmann. "Research local routes, grab a friend, and go explore."

Another way to fun it up? Treat yourself to new gear. It could be brand new shoes (head to your local running shop to find the perfect pair for you), funky-patterned tights or a neon-colored top. "It doesn't hurt if it's cute so that you look forward to putting them on for your run," says Sapper.

Habit Helper 6: Plan it Right

Whether you're juggling your career, your kids, or both, it’s easy to let life get in the way of exercise. But if you plan your workouts like you plan meetings or playdates, you’ll be able to find time to get them in. "Sit down at the beginning of each week and put your runs into your calendar," suggests Reichmann. "Be realistic. If you are not a morning person, don't schedule the runs for 6 a.m., when you know you will likely sleep through your alarm."

Other tips for keeping running at the top of your to-do list:

  • Be flexible: "Even if you don't have the entire hour you planned to devote to running, get out for as long as you can," says Reichmann.
  • Be prepared: "Lay out your running clothes the night before a run if you plan to run early in the morning, or pack your running shoes and a change of clothes if you plan to run at work," says Reichmann.
  • Be open: "Let others know about your goals, and seek their support," says Reichmann. "Ask a spouse, parents, friends, family, co-workers or neighbors to help so that you can carve out time for your training, and honor your commitment."

Jumat, 24 April 2015

Hello Healthy

Hello Healthy

Hello Healthy

Baked Zucchini Sticks

Posted: 24 Apr 2015 10:00 AM PDT

Baked Zucchini Sticks

We guarantee that even the pickiest of eaters will love these baked zucchini sticks from The Skinnytaste Cookbook! The only complaint you'll expect to hear is that you didn't make enough. Zucchinis are very low in calories and provide high levels of antioxidants in addition to being a good source of potassium, vitamin A and vitamin C.

9780385345620Gina Homolka is the founder of, the award-winning blog that’s been featured on Fitness, Better Homes and Gardens,, and, among other media outlets. She lives on Long Island with her husband and their two children. Look for Gina’s latest cookbook, The Skinnytaste Cookbook: Light on Calories, Big on Flavor.

Photo courtesy of Penny De Los Santos. Original recipe published in The Skinnytaste Cookbook.

Make This Simple Change to Start a Healthy Domino Effect

Posted: 24 Apr 2015 08:00 AM PDT

couple cooking at home

Thanks to a lot of hard work by authors and behavior-based coaches, habits are having a moment. People are beginning to understand the value of focusing on their daily behaviors instead of making grand, vague goals over which they have little control. And as one of the first professionals in this area (with a masters thesis on habit-based coaching), I see a lot of people make a common mistake: They pick too many habits to start.

How many is too many? Anything more than ONE.

I understand the desire. Small daily habits are small! And in the United States, we think that if anything is good, then more has to be better, right? Well, it turns out our brains don't work that way. Because having more than one short-term goal actually makes it harder to succeed.

Shah, Friedman, and Kruglanski (2002) showed that people with multiple goals only concentrate on one goal. Gilliland and Landis (1992) showed that we tend to concentrate on whatever goal is the most clearly defined. And Fishbach, Friedman and Kruglanski (2003) found that temptation makes us immediately start to prioritize our short-term goals—and then default to the one that’s the most clearly defined.

So once the rubber meets the road and you're are out there and tempted by anything and everything, you're going to default to one goal anyway. And you're more likely to succeed if you can stay focused on one, single, clearly-defined behavior for long enough for that behavior to become a habit.

Here is the formula I use with my clients to choose a single, short-term habit goal.

I am 90-100% confident I will [action] when [trigger] for the next [1-14 days] in order work towards [first performance goal].

  • Action = the tiny behavior you want to perform (like logging your food into MyFitnessPal)
  • Trigger = a habitual behavior you're already doing (like mealtimes)
  • 1-14 days = the number of days between 1 and 14 that makes you confident you can perform the habit every day.
  • First performance goal = the first thing under your control that shows you're on the right track to becoming your best self (like eating 10% fewer calories)

Then we track it. We track that one goal and only that goal. I give them feedback on that one goal. We talk about that one goal. We reflect on that one goal.

If we try to set too many goals at the same time, we often can't even see the results as they happen! We just get too distracted by all the things we're not doing instead of staying focused on the very real progress we're making. We judge ourselves because our attention is getting pulled all over the place, and all we see is failure.

Instead, we need to see we’re improving on one thing. Anything! So pick one well-defined, habit-based goal. Track it. And see that goal—and only that goal—through until it's habit. Until you can't imagine your life without doing it.

Yes, it’s hard. But it's the mistake that we all make when we're ambitious and ready for change. I have rarely seen a failure of willpower, but I have seen many failures of focus. So just pick one habit to form, and see it through.

29 Insanely Easy, Healthy Meals You Can Make In Minutes

Posted: 23 Apr 2015 12:00 PM PDT

29 Insanely Easy, Healthy Meals You Can Make In Minutes

In the kitchen, one can be the loneliest number. The fear of leftover fatigue or doing the math to modify recipes for a single serving (why do so many recipes make so much at once?) can drive anyone to order out or eat a sad bowl of cereal rather than cooking. After all, spending time making a dish that requires pans and utensils isn't worth it when you're dining alone, right?

We call BS. Not only can cooking for yourself provide some much-needed alone time, but a healthy, home-cooked dinner (or breakfast, or lunch) can help you feel accomplished and energized for whatever life throws your way. The best part is that cooking for one is a lot quicker than cooking for a crowd.

We've gathered some of the healthiest, tastiest meals for one (or for one meal and just enough left over for lunch the next day!) from around the web to inspire you to get in the kitchen (Yes, even if you don't think you can cook). Treat yo' self with these easy, yummy meals—you'll be happy you don't have to share.


1. Greens and Ham Breakfast Bowl
 This protein-packed breakfast bowl provides plenty of healthy nutrients in the form of fresh cooked Swiss chard. The bed of greens works as a base for ham, onions, eggs, and avocado—and a generous helping of hot sauce. Though it's touted as a morning meal, this hearty bowl will keep you full anytime of the day.

2. Chili Cheese Omelets
 Who says omelets need to be complicated? This filling, classic egg-and-cheese version gets added flavor from the addition of fresh coriander and spring onions. Don't have coriander? Try subbing fresh basil instead.

3. Peach Crisp Smoothie
 Peaches are an underrated fruit when it comes to smoothies—berries seem to get all the love. But that's about to change with this recipe. A frozen peach (use fresh if you've got 'em!) gets blended with heart-healthy walnuts, oats, and banana for a frozen breakfast with a ton of staying power.


4. Fried Egg Sandwich
This simple, effortless recipe relies on fried eggs—every budget lover's dream—while chipotle mayonnaise (as much or as little as you want) gives it a spicy kick. Experiment with your favorite add-ins—lettuce and tomatoes would complement this well.

5. BBQ Chicken Cobb SaladMakes lunch for today and tomorrow. 
The original cobb salad gets a healthier makeover with this barbecue chicken version that's loaded with black beans, corn, and a whole bunch of tasty veggies. A homemade buttermilk ranch dressing (which takes no time at all to whip up) pushes this salad to a new, delicious dimension. Just go easy on the dressing if you're counting calories.

6. Avocado Strawberry Spinach Salad with Poppyseed DressingMakes lunch for today and (maybe) tomorrow.
This is the perfect salad for when you're in the mood for something light and sweet, but still filling. Antioxidant-rich strawberries, gorgonzola, and healthy-fat-filled avocado are tossed with superfood spinach and a super-simple homemade dressing starring poppyseeds gets drizzled on. Deliciousness ensues.


7. Homemade Single-Serve Microwave Macaroni and Cheese in a Mug
 You'll never eye the blue box again. This creamy mac and cheese gets made entirely in the microwave for those nights when you need comfort food, stat. If you have macaroni, shredded cheese, and milk at home, you're ready to make this. Whole wheat macaroni adds a healthier twist; toss in less cheese (or opt for vegan options) if you're watching your dairy intake.

8. Fresh Burrito Bowl
 If eating at Chipotle is burning a hole in your wallet, it's time to try your hand at making burrito bowls at home. By combining precooked chicken with a handful of fresh, unprocessed ingredients, a healthy, delicious Mexican-inspired meal is just 10 minutes away—and a whole lot cheaper.

9. Lamb Burger with Chunky Mint TzatzikiMakes dinner tonight and lunch for tomorrow 
This dish is essentially a heaping bowl of the wonderful staples in Mediterranean cooking, including sundried tomatoes, olives, and artichoke hearts. All those flavors are tossed in olive oil, white wine, and garlic, then combined with your favorite (whole-wheat) pasta for a dinner that's as easy as it is delicious. The leftovers are just as good, too!


10. 1-Minute Coffee Cake in a Mug
 With a name like that, you can't go wrong. This low-calorie treat made with spelt flour, applesauce, and vanilla extract gets cooked in the microwave and topped with a mouthwatering streusel. The result is a low-calorie cake that will satisfy your sweet tooth when a late-night snack craving strikes.


Want more? Click over to Greatist for the full list of 29 Insanely Easy, Healthy Meals You Can Make In Minutes!

Food Politics

Food Politics

Food politics: the Lancet policy infographic

Posted: 24 Apr 2015 07:01 AM PDT

As part of its series on obesity, the Lancet has produced this chart to illustrate why it is so important to create a food environment that makes healthy choices easy.  Nice!