Skinny Ms: August 2018

Friday, August 31, 2018

7 Awesome Benefits of Running that Aren’t Losing Weight

It’s undeniable. Running is an excellent way to shed excess weight and drop inches from all over your body! With that being said, running has a lot more to offer than just weight loss alone. Below you’ll find 7 added benefits of running that aren’t losing weight.

Many people enjoy running and look forward to their workouts. There are just as many, however, that cringe at the mention of it. All too often, we find ourselves skipping workouts due to this dreadful feeling. Keeping the following benefits in mind may motivate you to get up and go!

If you’ve never been a runner, read How to Start Running. You will learn how to properly prepare for and progress in the sport!

7 Benefits of Running

1. Provides an Endorphin Rush

Endorphins are your body’s natural, pain-killing, feel-good chemicals! The act of running causes your body to release these chemicals into your bloodstream. If you’ve ever experienced a “runner’s high” then you’ve experienced an endorphin rush. Endorphins have the unique ability to increase feelings of happiness, euphoria, and even relieve stress!

2. Improves Heart & Lung Health

This should come as no surprise, but running is excellent for your heart and lung health. Your heart is a muscle, and like any other muscle in the body, it needs to be trained regularly. A consistent running routine will ensure that it’s functioning at its very best.

Running also increases lung capacity, meaning you can take in more air (and oxygen). This allows your lungs to meet the needs of your body during a running workout. The more oxygen that we can take in, the easier it is for our heart to pump. As we get older, lung capacity decreases. Maintaining a running routine will keep you healthy for years to come.

3. Prevents High Blood Pressure

Running causes your arteries to expand and contract as blood is rapidly pumped through them. This process keeps them clean and healthy, helping your body maintain a healthy blood pressure. It’s important to note that the weight loss benefit of running also helps lower blood pressure levels.

4. Increases Bone Density and Joint Health

Studies have shown that a consistent running regimen reduces bone loss associated with aging. Your bones will respond to the stress being placed on them. Essential minerals are sent to the stressed bones to repair them, making them stronger. Runners generally have stronger leg, hip, and back bones.

Running routinely will improve joint strength and mobility, as well. By increasing the strength of your ligaments and tendons, your joints will be able to handle more mileage.

5. Increases Endurance

Long distance running builds our endurance and stamina. Aside from being extremely beneficial to our heart and lung health, increasing stamina also helps us burn more calories. The longer you can run, the more fat you will burn.

Building stamina through running also works on our mental endurance and toughness. During exercise, your mind can often be your biggest enemy. It truly is mind over matter.

6. Prevents Disease

Studies have shown that running is an effective tool in preventing a number of diseases and conditions. Regular cardiovascular exercise reduces the risk of certain types of cancer, high cholesterol, stroke, heart attack, diabetes, osteoporosis, and even depression. This, alone, should be enough to make you want to get out and go for a run.

7. Boosts Confidence

Regular cardiovascular exercise boosts your confidence in more ways than one. Obviously, it’s going to make you look good. You’ll drop excess pounds while you tone your legs, butt, and core. The mental effects of running will also improve your mood and self image, making you feel more confident. When you realize what your body is capable of doing, you’ll feel totally inspired!

Did you know about all of these added benefits of running that aren’t losing weight? Let us know your thoughts in the comments section below.

Beginning a running routine can do so much for your health beyond weight loss. If you’re interested in starting a running program, try this Running Program for Absolute Beginners or take the 30-Day Beginner’s Running Challenge.

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Thursday, August 30, 2018

Individual Egg & Spinach Bowls

These individual egg & spinach bowls really take the guesswork out of portion control! Each perfectly portioned serving provides focused nutrition, fueling you with what you need to start your day off right. They’re also super easy to prep, making it easier to cope with busy mornings. You can bake them on the weekend and have breakfast ready to grab-and-go all week long.

We use individual ramekins when making these individual egg & spinach bowls for that very reason – because they’re easy to store in the fridge. But, we’ve had a lot of great feedback from people telling us they are using muffin tins, instead. We love it when you innovate to make our recipes work for your busy lifestyle! It’s always great to hear your feedback about what works and what doesn’t, too.

The other great thing about these individual egg & spinach bowls? They’re versatile enough to suit your individual taste buds. You can easily customize your bowl by swapping out the spinach for kale (or, choose another one of your favorite leafy greens). The feta cheese provides a really nice punch of salty flavor, but you could certainly choose any fat-free cheese if you prefer (like cheddar or pepper jack). Finally, when tomatoes aren’t in season, you could definitely use sun-dried tomatoes instead.

A Quick Note about Egg Whites

This recipe calls for a lot of egg whites and one whole egg. We like using a lot of egg whites to keep the fat content low, but it’s also good to incorporate some egg yolks in the mix. You see, almost all of the protein is found in the egg white, while the yolk is higher in cholesterol and fat. There are certainly benefits to eating yolks because they’re also rich in antioxidants, vitamins, and minerals.

You might be asking what you should do with all those leftover yolks from the eight eggs! You could save them to make aioli, make our favorite hollandaise sauce, or sub in a few extra yolks for our classic lemon bar recipe. If you don’t want to bother with figuring out what to do with the yolks, you can also purchase a carton of egg whites from the store. In our experience, the organic brands tend to act the most like freshly separated egg whites when baking.

Individual Egg & Spinach Bowls

Ingredients

8 large egg whites, (recommend free-range)
1 whole egg
1 cup baby spinach, torn or chopped into small pieces
1/2 cup diced tomatoes
1/4 cup feta cheese, fat-free
1/2 teaspoon black pepper
Kosher or sea salt to taste

Instructions

Preheat oven to 350 degrees.
Whisk together all ingredients in a medium mixing bowl. Lightly mist 4 (1/2 cup) ramekins with nonstick cooking spray and evenly divide egg mixture into bowls.
Place ramekins on a cookie sheet and bake 20 minutes or until eggs puff and are almost set in the center. Serve hot.

https://skinnyms.com/individual-egg-and-spinach-bowl/

Here are more healthy, delicious breakfast & brunch recipes. Another recipe favorite made with eggs is the Pita Pocket Breakfast Sandwich.

Don’t forget to follow us on Facebook or Instagram. You’ll get easy access to our newest recipes and weight-loss articles right there on your newsfeed. It doesn’t get easier than that!

Last updated: June 21, 2018

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1800-Calorie Daily Menu

A low-calorie plan isn’t right for everyone. You may need to consume more calories because of your current weight, activity level, or weight-loss goals. For example, serious athletes work out multiple times a week. They need more calories for energy! On the other hand, some people just want to slim down a little. A 1,200-calorie diet may be too restrictive for them. For that reason, we created this nutrient-dense, healthy 1800-calorie daily menu. It’s filled with delicious food that’s easy to make. You’ll love every minute!

We took the work out of menu planning by creating a week’s worth of breakfast, lunch, dinner, snacks, and dessert. How great is that? This means all you have to do is follow along to stick to your calorie goal. The 1800-calorie daily menu includes two snacks a day in between your main meals. This much snacking might seem like a lot, but we’ve carefully balanced out your calories (along with your protein, fiber, and fats) to keep you feeling full all day long.

Feel free to make substitutions, and you can always make extras so you have leftovers. If you’re making changes to the program, keep in mind that you’ll need to do some math to keep your daily calorie count under 1,800. And, if you’re looking to eat slightly less than 1800 calories, skip the dessert and you’ll land somewhere between 1,500 to 1,600 calories.

If you have any questions, please don’t hesitate to reach out to us in the comments! We’re always here to help.

1800-Calorie Daily Menu

Day 1 (1,798 calories)

We start out the first day with lots of protein. You’ll love the Winter Buddha Bowl for Amazing Health for dinner – even if it’s the summertime!

Breakfast: White Bean Avocado Toast (140 calories)
Snack: Avocado Wontons (265 calories)
Lunch: Clean Eating Chicken Salad (291 calories)
Snack: Stuffed Bell Pepper Pizzas (179 calories)
Dinner: Winter Buddha Bowl for Amazing Health (674 calories)
Dessert: Banana Pudding Ice Cream (249 calories)

Day 2 (1,774 calories)

Start your day off right with a protein-packed Hummus Breakfast Bowl. You’ll love the flavor, and it’ll keep you going all morning long!

Breakfast: Hummus Breakfast Bowl (354 calories)
Snack: Caramelized Cauliflower (144 calories) and Green Goddess Dip (68 calories)
Lunch: Shrimp Banh Mi Recipe (319 calories)
Snack: Stuffed Sweet Potatoes (282 calories)
Dinner: 30-Minute Red Curry Noodle Bowl (400 calories)
Dessert: Lemon Blueberry Cake Recipe (207 calories)

Day 3 (1,737 calories)

We sneak in a bit under goal today, but you should be feeling great after your first two days of nutrient-dense foods. Any day you can eat a healthy bowl of mac and cheese is a good day in my book!

Breakfast: Chocolate Peanut Butter Oatmeal Bars (217 calories)
Snack: 5-Ingredient Butternut Squash Fritters (101 calories) and Weight Watchers Everything Dip (170 calories)
Lunch: Moroccan Chicken Salad with Chimichurri Dressing (300 calories)
Snack: Skinny Cheeseburger Boats (237 calories)
Dinner: 5-Ingredient Instant Pot Mac and Cheese (396 calories)
Dessert: No-Bake Chocolate-Covered Cookie Dough Bars (Vegan) (316 calories)

Day 4 (1,793 calories)

Get ready to fall in love with today’s mid-morning snack. These Sweet Corn and Kale Muffins are so good, I keep a few in the freezer so I’ll always have them on hand!

Breakfast: Cottage Cheese Breakfast Bowl (363 calories)
Snack: Sweet Corn & Kale Muffins (234 calories)
Lunch: Fusion Lunch Burritos (397 calories)
Snack: Lasagna Stuffed Spaghetti Squash (243 calories)
Dinner: Honey Garlic Shrimp Stir-Fry (316 calories)
Dessert: Avocado Vegan Fudge Brownie (240 calories)

Day 5 (1,762 calories)

It might not be Tuesday, but tacos are great any day of the week. If you’ve never enjoyed breakfast tacos, get ready to be amazed!

Breakfast: Egg and Turkey Sausage Breakfast Tacos (334 calories)
Snack: Oven Baked Zucchini Chips (99 calories) and Sunflower Lentil Dip (100 calories)
Lunch: Butternut Squash and Turkey Bacon Salad (296 calories)
Snack: Cauliflower Nachos (228 calories)
Dinner: Skinny Salmon, Kale & Cashew Bowl (429 calories)
Dessert: Classic Lemon Bars (276 calories)

Day 6 (1,765 calories)

The recipes on this day are some of my favorites on the site. It’s all about clean-eating foods that taste like comfort classics. Nachos for dinner? Yes, please!

Breakfast: Spinach and Artichoke Breakfast Sandwich (237 calories)
Snack: Sweet Potato Black Bean Quinoa Bites (94 calories) and Roasted Beet and Hazelnut Vegetable Dip (110 calories)
Lunch: Mediterranean Eggplant Wrap with Creamy Tahini Sauce (263 calories)
Snack: 5-Ingredient Healthy Stuffed Potato Skins (362 calories)
Dinner: Clean Eating Loaded Grilled Chicken Nachos (494 calories)
Dessert: No-Bake Oatmeal Chocolate Cookies (205 calories)

Day 7 (1,800 calories)

Today is the last day, and we came in exactly at our target calorie count! We hope you’re feeling great today after a full week of healthy, delicious food.

Breakfast: Strawberry Waffles Recipe (202 calories)
Snack: Oven Baked Zucchini Chips (99 calories) and Cheesy Chicken Chili Dip (166 calories)
Lunch: Tabouleh Salad with Whole Wheat Pita Crisps (386 calories)
Snack: Asparagus, Cherry Tomato, and Feta Tart (319 calories)
Dinner: Slow Cooker Cheesy Spaghetti with Turkey Sausage (372 calories)
Dessert: Flourless Peach Cobbler (256 calories)

We have a menu plan to fit every weight-loss need! In addition to helping you eat delicious, nutritious food, we also have some great workout plans to help you get into shape. Follow us on Facebook, Pinterest, or Instagram so you won’t miss the latest and greatest!

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Wednesday, August 29, 2018

17 Healthy and Positive Lifestyle Habits You Should Be Doing Every Single Day

Did you know that you can choose your attitude? It’s true! Having a healthy lifestyle starts with a positive attitude, and you have to accept positivity into your life in order to have it. Life often throws challenges our way, and we may meet those obstacles with negativity if we’re not prepared. But, in the end, it’s not about how much money you have in the bank or how much the scale says you weigh. Following these healthy and positive lifestyle habits you should be doing every single day can make an incredible difference on your outlook.

Think about the people you know who don’t let life get them down. They’ve probably trained themselves to see the bright side of life! You know, that adage that the glass is half full and life is full of the unending possibilities. Every challenge helps us grow and become better people, and it’s easier to see that if you know a few healthy and positive lifestyle habits you should be doing every single day. So let’s dive in and take a look at the top 17 habits you should adopt to start seeing things through rose-colored glasses!

1. Practice Positivity

The best way to start seeing things in a positive light? Practice positivity! You’ll wire your brain to see the good things instead of focusing on the negative. Negativity can be exhausting, so you’ll find yourself with an immediate boost of energy just by embracing positive vibes. You’ll also find that you’ll waste less time by not focusing on the small things that bring you down.

2. Exercise

Exercise is one of the most important healthy and positive lifestyle habits you should be doing every single day. It not only keeps your body shaped and toned, but physical activity also releases chemicals in the brain. These are basically “happy hormones” that boost your overall well-being. As a bonus, you’ll also increase your energy levels by working out! Get started today with our beginners low-intensity cardio workout plan.

3. Stay Hydrated

Take our 30-day 8×8 Water Challenge and tell me you don’t feel better at the end of the month! Water not only keeps us feeling full, but it also nourishes our hair, skin, and nails. It will help you stay focused and full of energy, so you’ll be ready to greet the day with positive vibes.

4. Try Meditating

If you’re having a hard time getting into a healthy and positive lifestyle, take a step back and start with meditation. Meditation is a proven way kick-start weight loss, and it’s also a great way to silence your mind from time-to-time. You may find it gives you more peace in your life or at least the clarity to see things in a new light.

5. Let Go

This one is a hard one, but it’s definitely one of the healthy and positive lifestyle habits you should be doing every single day. Let go of the things that no longer serve you. That might be a toxic person in your life, a bad habit like smoking, or a memory from your past. If there are things are dragging you down into negative energy, figure out how to let it go.

6. Ditch the Junk Food

The junk food has to go! It might taste great in the moment, but nothing tastes better than feeling skinny. Junk food will only give you temporary happiness, and those empty calories are a sure-fire way to pack on the pounds. In fact, your immune system actually sees junk food as a virus, so make healthy choices instead.

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Baked Chicken and Vegetable Spring Rolls

It’s hard to say no to a well-made spring roll, but there’s no reason you have to with these guilt-free Baked Chicken and Vegetable Spring Rolls. The crunchy texture of the wrapper is just the first indication of a satisfying experience. Once you bite inside, you’ll be treated with perfectly soft insides, a delectable contrast to the exterior. The melange of flavors that greet you will be so satisfying, you won’t be able to wait for your next bite. As if that wasn’t enough, the final dip into a sweet and sour sauce really takes this dish to the next level, making it popular on any table in any part of the globe.

Spring rolls are one of the myriad Asian food that delight everyone. Many recipes use pork, shrimp, fish, chicken, or beef as the filling, but there are a number of versions that use vegetables alone. You’ll encounter as many different kinds of sauces as you will fillings. Some sauces bring tangy and bright flavors, while others provide a sweet or savory element (like my favorite peanut sauce). These rolls have so much potential to be a healthy snack or a satisfying meal. Sadly, most are deep fried in hot oil to make the wrapping crunchy. We took a different approach, though, with our Baked Chicken and Vegetable Spring Rolls. By using the oven to crisp up the spring roll wrappers, we skip all the excess fat from the oil.

Baked Spring Rolls Taste Better Than Fried!

You’ll still get that lovely (and satisfying) crunch, but without any of the extra oil. The high heat of a 400-degree oven works just as well as hot oil on both spring roll wrappers or phyllo dough. In fact, it not only makes this spring roll much healthier, but we think your guests won’t be able to tell the difference! Filled with sautèed white chicken and nutrient-dense vegetables that get their deep flavor from soy sauce, you’ll definitely want more than one roll.

Since spring rolls are usually fried, they have an oily flavor that pairs perfectly with sparkling wines. Anything with a very good persistence in effervescence, like Prosecco di Valdobbiadene, Franciacorta, Trento DOC, Oltrepò Pavese should do the trick. Of course, you don’t need to limit yourself to the Italian variations. There are a lot of bubbly wines from different parts of the wine-producing world.

The baked versions of spring rolls still go well with these wines, but they have much less oil flavor. That means you can also resort to fresh and lively still white wines. Look for wines with important floral and fruity aromas like, Sauvignon Blanc, Pinot Grigio, Grechetto or Muller Thurgau.

We can’t wait for you to try our Baked Chicken and Vegetable Spring Rolls. It’s a much healthier version of the popular take-out dish. They taste so good, you may never order them at a restaurant again!

Baked Chicken and Vegetable Spring Rolls

Prep Time: 20 minutes

Cook Time: 40 minutes

Total Time: 1 hour

Baked Chicken and Vegetable Spring Rolls

Ingredients

3 tablespoons extra virgin olive oil, divided
1 garlic clove, finely chopped
1 small onion, finely chopped
4 ounces chicken fillet, diced small
1 cup carrots, julienned
1 cup string beans or flat beans, ends taken away and sliced diagonally
1 cup cabbage, julienned
3 tablespoons low salt soy sauce
1/4 teaspoon salt
1/4 teaspoon ground pepper
8 spring rolls wrappers or 4 phyllo (filo) pastry sheets (layer 2 sheets at a time and cut into 4 squares with kitchen scissors)

Instructions

Preheat the oven to 400 degrees F.
Over medium heat, in a large saucepan with 2 tablespoons of extra virgin olive oil, sautè the garlic and onion for 1 minute.
Add the chicken and sautè for about 5 minutes.
Add all the vegetables then sautè them for about 15 minutes.
Add the soy sauce, salt and pepper then toss for 1 minute. Set aside.
Make the rolls by laying 2 squares of filo (1 square can easily break) or 1 spring roll wrapper on the working area. Spoon some sautèed chicken and vegetables at the part closer to you. Roll, tuck in the sides then keep on rolling until the end. Wet your fingertips with water then dab the ends of the filo lightly to seal them. Work on the other spring rolls.
Line a baking tray with parchment paper and place the spring rolls on it.
Brush each spring roll with the remaining 1 tablespoon extra virgin olive oil.
Bake for 15 - 20 minutes or until they turn golden brown.
Serve with sweet and sour sauce or any desired dipping sauce.

https://skinnyms.com/baked-chicken-and-vegetable-spring-rolls/

For more skinny versions of your favorite restaurant dishes, follow us on Facebook, Pinterest, or Instagram. You’ll be inspired to skip the take-out line and opt to cook an easy-to-make, delicious home-cooked meal!

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Tuesday, August 28, 2018

6 Must-Try Yoga Tips for Women Over 50

Depending on your fitness level, the thought of getting into (or back into) a yoga routine can feel slightly intimidating. The truth is, our bodies do change as we age. Starting a yoga routine later on in life may very well require adjustments and modifications, and that’s okay. These Yoga Tips for Women Over 50 will make you feel more comfortable easing back into a yoga practice.

Vedic yoga is the oldest form of yoga. It teaches that yoga after 50 is a time to move inward; a time to practice meditation and breathwork. It’s no longer meant to be incredibly strenuous. Practicing yoga as we age can keep us feeling young and vibrant. It’s never too late to begin, but it is always recommended that you speak with your doctor, first. Chances are, he or she will tell you to go for it, as yoga has so many benefits to offer the aging body!

6 Yoga Tips for Women Over 50

1. Always Begin with a Light Warm-Up

A warm-up is a crucial part of any exercise regimen, no matter what age you are. It’s even more important for older bodies, as joints are typically stiffer and take longer to relax. Going directly into performing a yoga routine without warming up puts you at an increased risk of injury.

Try this 10-Minute Gentle Warm-Up Routine:

2. Practice Basic Moves At-Home

Many women are intimidated at the thought of going to a Yoga class for the very first time. While you shouldn’t let that stop you, it does happen. To make yourself feel more comfortable, practice some of the most basic yoga moves at home. You can even read up on some of the commonly used terms to make yourself more familiar with them. Familiarizing yourself with the basic moves and terms, can make your first class experience more enjoyable.

Try these Best Yoga Poses for Women Over 50:

3. Find the Right Class Ahead of Time

In order to find a class in your area that will work for you, there are a few things you can do. First, assuming they are around the same fitness level, ask your friends if they attend any yoga classes. If they do, find out where they practice and join them.

It’s also a good idea to explore your own body if you’re uncertain of your physical capabilities. Circle your joints, starting with your ankles, moving up to your knees, and then to your hips, shoulders, neck, and wrists. Gently stretch your muscles, and perform light bodyweight movements like a chair squat. This will allow you to see what’s tight, open, or requires extra attention. Once you know these things, you’ll be able to look for a class that is right for you.

Lastly, more and more fitness centers are offering yoga classes. You could always speak to the front desk at your local gym to see if they offer any that would work for you. The last thing that you want is to walk into a class that is too advanced and challenging. Easing your way into yoga is the best way to avoid injury.

4. Arrive a Few Minutes Early to Speak with the Instructor

If you have any special physical needs or injuries, it’s a good idea to head to class a few minutes early to inform your instructor. This will allow them to modify any moves to help you get the most out of the class. It will also keep you from trying to keep up and possibly injuring yourself. Yoga instructors are there primarily to make sure you practice correct form. They’ll appreciate knowing about any special physical needs, beforehand.

5. Pick-Up a Few Essential Items

There are a few items that we highly recommend you pick up before you get back into your yoga routine. While they are not necessary, they will definitely make you more comfortable.

Yoga Mat with Carrying Strap – Aside from hygienic reasons, having your own mat will remind you to practice yoga whether you’re at class or at home.
Top-Rated Yoga Pants – These pants have received thousands of positive, 5-star reviews. They are durable, comfortable, and guaranteed not to be see-through. Having a good pair of Yoga pants will allow you to move more freely, getting the most out of the routine.

6. Practice the Poses that You Find Difficult

After you’ve attended a class or two, you may begin to realize that all of the moves do not come as easily as they once did. Once you understand proper movement and form, its simply a matter of training your body. There’s no better way to train yourself then to practice, practice, practice! Before you know it, you’ll be a Yoga master!

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Incorporating all of these yoga tips for women over 50 into your new routine will make the process easier and more effective! Yoga has so many benefits to offer you, don’t go without it another day!

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Cardio & Weight Loss: Do You Really Need Cardio to Lose Weight

There are two kinds of people in this world, those who love cardio and those who hate it. If you’re one of the many who dread it, at some point or another, you’ve probably asked the question, “Do you really need cardio to lose weight?” The technical answer is no. You don’t need to perform cardio to shed the excess pounds, however, it is HIGHLY recommended that you do. Here’s why:

A successful weight loss program is made up of three major components, cardio being one of them. Failing to include cardio exercise into your weight loss program would significantly hinder your weight loss progress. The quickest and most effective way to slim down is to make sure that your training program incorporates all three of these methods.

A Combination of 3 Major Components

1. Diet

In order to lose weight, a caloric deficit must be created. You can lose weight through diet alone. When we diet, we generally eat fewer calories. The problem is, that in order to diet safely, you must only cut 200 to 300 calories a day out of your diet. 3500 calories make up 1 pound of fat. Through diet alone, it would take you approximately 12-18 days. This is a long period of time to shed just one pound.

Cutting more than 300 calories a day out of your diet can cause your body to believe its starving. When this happens, it holds on to all of the fat that it can, stalling weight loss. Not to mention, not getting proper nutrients can take a serious toll on your metabolism.

2. Strength Training

Strength training accomplishes more than just making you stronger. Lifting weights builds, tones, and sculpts your muscles. A common misconception that we need to put to rest is the idea that lifting weights makes us look bulky. It doesn’t. Weight training firms the muscles, making us look leaner, rather than bulkier. Putting on some muscle, also helps kick your metabolism into overdrive. This means that you’ll burn more calories, even while at rest, throughout the day!

3. Cardio

Our third component is of course, cardio. Now the two previous components can affect the scale, but if you really want to see progress, you must incorporate cardio into your routine. No fitness program is complete without it.

Let’s look back at the 200-300 calorie deficit from dieting. It’s going to take a while to lose a pound, right? What if we burn an extra 200-300 calories through cardio each day? Instead of taking almost three weeks to lose one pound, we can lose it in 6-9 days. That’s a huge difference, right?

There are many added benefits to performing cardio, aside from helping you lose weight and inches quicker. This form of exercise improves heart and lung health, fights disease, helps you sleep better, and even improves your mood!

On a side note, if you dread cardio because you think it’s boring, you’re in luck! We have countless, fun cardio and HIIT workouts for you to choose from! Try any or all of these:

So, Do You Really Need Cardio to Lose Weight?

Incorporate Cardio if You Want Results

Do you really need cardio to lose weight? It isn’t mandatory, but we really insist that you do it! You don’t have to run for hours; you don’t even have to run at all. Find a form of cardio that you enjoy. You can go swimming, rollerblading, ice skating, hiking, or simply ride your bike! By doing what you enjoy, your cardio routine will feel much more sustainable.

To lose the most amount of weight possible, in a shorter amount of time, eat clean, nutritious foods. Make sure you get a little bit of protein at every meal and be sure to hydrate often! Incorporate strength training into your routine 2-5 days per week and perform cardio at least 3 times per week. The AHA recommends adults get 150 minutes of moderate intensity cardiovascular exercise, or 75 minutes of HIIT each week.

To stay-in-the-know for all of our future cardio workouts and challenges, be sure to follow us on Facebook, Pinterest, and Instagram.

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Monday, August 27, 2018

21 Healthy Family Instant Pot Recipes

It’s so difficult to find healthy meals that the whole family will enjoy. I mean, now that I think about it, it’s actually pretty hard to find healthy recipes that don’t require hours of work in the kitchen. Every once in a while, I’ll find a dish that my entire family loves but it might take three hours to make! I don’t know about you, but I don’t have time for that. That’s why I wanted to share these 21 healthy family Instant Pot recipes. They’re quick, they’re easy, and they’re kid approved!

The Instant Pot has found a special place in my heart. It really brings out the flavors of different ingredients, it’s super easy to use, and it literally does the cooking for me. On top of all those amazing qualities, my Instant Pot is also a magical device. I know, I know: that sounds crazy. But there’s just no other explanation for how these 21 healthy family Instant Pot recipes please every single member of my family. Talk about amazing!

If you don’t believe me, grab your Instant Pot and get to cooking the recipes below. You’ll be amazed at how much they please everyone (including your kids).

1. Easy Instant Pot Jambalaya

It’s truly incredible how quickly the flavors come together in this recipe (thank you, Instant Pot!). This is a perfect weeknight dinner recipe because it’s ready in only 30 minutes. Seafood-loving families will really dig this recipe, too, because the shrimp really pops in this meal!

2. Instant Pot Cajun Chicken Pasta

My family and I love Cajun pasta, but it’s not easy to find a good healthy recipe. This meal by Lexi’s Clean Kitchen is healthy and deliciously creamy. In fact, it’s so yummy that it’s hard to believe that all the ingredients are totally clean and it takes less than 20 minutes to make.

3. Low Carb Corned Beef and Cabbage

The creator of this recipe, Sugar-Free Mom, is notorious for making meals that the entire family loves. That being said, you can trust that this is one of those healthy family Instant Pot recipes that’s a total crowd pleaser. Whether it’s St. Patrick’s Day or not, your family will thank you for making this corned beef and cabbage recipe.

4. Instant Pot Minestrone Soup

This soup recipe by Pinch of Yum is a perfect, warm bowl of tasty ingredients that fits the bill on a chilly winter night. It’s especially great for snow days! Enjoy this as a healthy dinner after a full day of playing out in the snow with the family, making snowmen, and having snow ball fights.

5. Instant Pot Loaded Baked Sweet Potato

I don’t know anyone who doesn’t like baked potatoes. I mean, what’s not to like about them (except that they’re usually unhealthy)? Thanks to this SkinnyMs recipe, you can have a guilt-free baked potato because it’s made using only healthy ingredients. Since it’s just as delicious as the typical baked potato, everyone in the family will love it.

6. Instant Pot BBQ Pulled Pork

Smoky, savory, and super tender: this Instant Pot recipe will not disappoint you or your family. It only requires a handful of ingredients and it can be served however you like. I love making this pulled pork by Gimme Some Oven, buying some whole grain buns, and serving it up as a sandwich.

7. Healthy Chocolate Steel Cut Oats

If you thought that your Instant Pot could only be put to use for dinner recipes, boy were you wrong! This breakfast recipe by A Virtual Vegan proves that breakfast and Instant Pots go hand-in-hand. Since it involves chocolate, you better believe that this is one of those healthy family Instant Pot recipes that the whole family will love!

8. Chai-Spiced Instant Pot Applesauce

As it turns out, not all store-bought applesauce is actually healthy for you. Fortunately, Oh My Veggies makes a healthy applesauce using pears, apples, and a ton of tasty spices. It’s easy to make in the Instant Pot and it’s the perfect snack or dessert for the whole family!

If you’re looking for an Instant Pot applesauce recipe that sticks to using apples as the only fruit, try our Instant Pot Applesauce!

9. 5-Ingredient Instant Pot Mac and Cheese

We’re talking about healthy family Instant Pot recipes, which means that including mac and cheese on this list is a must! When it’s as healthy as our SkinnyMs recipe, it truly is perfect for the whole family – kids and adults alike.

10. Quick & Easy Lo Mein Recipe

This Instant Pot recipe by Simple Healthy Kitchen is one of my favorites. It’s the perfect healthy option when the family is craving Chinese food! Plus, it’s customizable and can be ready in just 15 short minutes.

11. Instant Pot Potato Salad

If you’re looking for something healthier to bring to your next summer BBQ, Fit Foodie Finds has your back with this Instant Pot recipe. She turned a summertime favorite into a healthy choice by swapping out unhealthy ingredients. Instead, this recipe uses nutrient-dense choices like:

Greek yogurt
Apple cider vinegar
Fresh lemon juice
Green onion

This recipe was a hit at my last family BBQ!

12. Instant Pot Classic Hummus

All I have to say about this Instant Pot recipe by A Pinch of Healthy is “WOW!” I had no idea that you could make hummus using an Instant Pot, and now I plan on doing it all the time. My entire family loved this dish when I made it as an appetizer last week.

For more healthy hummus recipes, check out our White Bean & Herb Hummus, Avocado Hummus, and Roasted Red Pepper Hummus.

13. Instant Pot Chunky Beef Stew

If your family prefers to warm up with meat, this SkinnyMs recipe is for you. Thanks to the beef, one serving has 23 grams of protein. And, because it has an abundance of veggies, you’ll get tons of vitamins with this recipe, too.

14. Instant Pot Refried Beans

Laa Loosh loves creating healthy family Instant Pot recipes, and I am so glad she does! With healthy ingredients like pinto beans and cumin, you can’t go wrong with this side dish. Especially because it tastes so delicious, too!

15. Instant Pot Chickpeas

Chickpeas are one of my favorite foods for multiple reasons. They’re a great source of plant-based protein, they’re yummy, and they make a great healthy side dish for just about any meal. If you’re not so sure, try out this Instant Pot recipe by Healthy Nibbles and Bits and see what the family thinks.

16. 15 Minute Instant Pot Mashed Potatoes

In my house, the family breaks out into song and dance when I say that mashed potatoes are going to be on the dinner table. “Monster Mash” just starts coming out of everyone’s mouths and that’s the end of it. The kitchen turns into a Broadway stage right before my eyes!

If you and your family feel as strongly about mashed potatoes as we do, you need to try this recipe by Delish Knowledge. It’s one of my favorite healthy family Instant Pot recipes.

17. Instant Pot Asian Sticky Rice

This is such a great recipe because it gives the family a reason to try to use chopsticks. Talk about a fun – and yummy – healthy dinner option!

18. Instant Pot Spaghetti

Get your Lady and the Tramp spaghetti scene on with this yummy meal! Cooking Classy found a way to take spaghetti and turn it into one of our favorite healthy family Instant Pot recipes.

19. Instant Pot Butter Chicken

This recipe from Well Plated has all of the warming, heart-throbbing qualities of a typical butter chicken recipe. But, this version is so much healthier. She even gives you the option to use coconut oil instead of unsalted butter for those who are dairy-free! The whole family will love this flavorful Instant Pot meal.

20. Instant Pot Vegetarian Chili with Summer Vegetables

She Likes Food is the recipe developer behind one of my favorite delicious and healthy family Instant Pot recipes. This Instant Pot Vegetarian Chili with Summer Vegetables is enjoyable to a wide range of people because it’s:

Dairy-free
Gluten-free
Vegetarian
Vegan

It’s great for all members of the family regardless of your diet!

21. Instant Pot Corn on the Cob with Chipotle Sauce

I’m ending this list of 21 Healthy Family Instant Pot Recipes with the ultimate summer side dish: our SkinnyMs Instant Pot Corn on the Cob with Chipotle Sauce. Would a summer dinner really be complete without corn on the cob? In my family, the answer is “no!” This healthy and easy version really completes a summertime meal.

This list may be over, but your Instant Pot journey is just beginning! With these healthy family Instant Pot recipes, you now have the opportunity to spread the love and deliciousness in a quick-and-easy way. Your family is sure to thank you for it.

For more amazing recipes, check out our Facebook page, and follow us on Instagram and Pinterest.

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Honey Chicken and Vegetables | Easy Slow Cooker Recipes

I don’t know about you, but I can’t collect enough easy slow cooker recipes. Easy-to-prep recipes like our Honey Chicken and Vegetables dish make the best weeknight meals because I can start them before I go to work. When I get home, dinner is ready and waiting – how great is that? This recipe is one of my favorites because the chicken gets moist and juicy over the long cooking time while the carrots and potatoes soften and caramelize. It’s a one-pot meal that tastes great on its own (but, it’s also good as a topping, which we’ll talk about in a minute). And that glaze – can we drool over the glaze for a second?

This recipe’s honey glaze gets its spice from ground ginger and red pepper flakes while the garlic and tomato paste provide the perfect savory backbone. Whisk it together with sweet honey and acidic balsamic vinegar and you have a winner. The slow cooker perfectly reduces the mixture into a glaze, coating everything in the crock-pot with the addictively-good sauce. It’s so good, I could almost eat it with a spoon!

I don’t know which is better – the perfectly cooked chicken and that incredible sauce – but I have a feeling that this Honey Chicken and Vegetables recipe will become one of your go-to easy slow cooker recipes. Serve it up over brown rice, or use it as a topping for zucchini zoodles or whole-wheat noodles. The leftovers taste great in a wrap or tossed with salad greens for lunch the next day, so you’ll definitely want to make extras!

Let’s Talk About Bone-In, Skin-On Chicken Breasts

You can totally use boneless, skinless chicken breasts for this recipe if that’s what you have on-hand. But, we’d like to make an argument for using the bone-in variety. The bone protects the chicken breast from drying out as it cooks by helping it retain moisture. Chicken can easily overcook, even when you’re following easy slow cooker recipes, so cooking chicken on the bone will help you get the juiciest meat possible.

It’s pretty rare to find a skinless bone-in chicken breast, but that’s okay. Chicken skin is loaded with fats, which is why we usually recommend eating skinless chicken. It’s not all bad, though: like the bone, the skin helps keep the chicken meat moist. It also creates a ton of flavor, essentially self-basting the chicken as it cooks.

When you’re ready to eat the Honey Chicken and Vegetables, you can simply remove and discard the skin. Our nutritional data reflects the chicken without the skin, so do keep this in mind if you decide not to remove it. Then, pull the chicken off the bone and get ready to eat. Since the chicken is perfectly cooked, you won’t even need a knife for either of these steps!

If you have any questions about the nutritional value of bone-in, skin-on chicken breasts, drop us a line in the comments. We always love hearing from you and helping you as you move along in your weight-loss journey.

Honey Chicken and Vegetables | Easy Slow Cooker Recipes

Prep Time: 15 minutes

Cook Time: 6 hours

Total Time: 6 hours, 15 minutes

Honey Chicken and Vegetables | Easy Slow Cooker Recipes

Ingredients

3 bone-in chicken breasts (leave skin on and remove before eating), optional: 6 thighs
2 cups baby carrots
2 cups quartered baby red potatoes, (leave skin on if using organic)

Honey Glaze
1/2 cup honey, raw preferred
1/3 cup balsamic vinegar
3 tablespoons tomato paste
1/2 teaspoon black pepper
1/2 teaspoon sea salt
3 cloves garlic, minced
1 teaspoon ground ginger
1/4 teaspoon red pepper flakes
1 tablespoon (chopped) fresh parsley, garnish

Instructions

Whisk together honey glaze ingredients, set aside.
Add chicken, carrots, potatoes to a 6-quart slow cooker.
Pour honey glaze over the top, cover and cook 6 to 8 hours on low or 3 to 4 hours on high.
Pour 1/2 cup honey glaze over chicken and vegetables. Garnish with fresh parsley.

https://skinnyms.com/honey-chicken-and-vegetables/

We love our slow cooker as much as you do! Our Facebook and Pinterest feeds are filled with quick-and-easy recipes that use the crock pot, the Instant Pot, and other time-saving devices. Follow us to get access to all the latest recipes!

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How to Lose Weight Safely and Effectively With Carb Cycling

If you’re feeling confused about carbs these days, it’s okay: you’re not alone. Amongst all the low-carb and no-carb diets like Keto and the Atkins diet, you’ll also hear the term “carb cycling.” Wondering how to lose weight safely and effectively with carb cycling? Many people are finding weight-loss success using this program. Carb cycling has been toted as a safer way to burn fat and lose weight because it has fewer negative side effects than completely cutting out carbohydrates.

Allowing yourself to eat a large amount of carbohydrates in a day seems to offset cravings, prevent low metabolism, and reduce hunger. Many people have also reported that they’re less likely to have difficulty focusing or concentrating on carb cycling as opposed to low-carb regiments. Sounds pretty great, right? Before we dive right into how to lose weight safely and effectively with carb cycling, we want to take a minute to talk about the finer details of the program.

After we talk about what carb cycling is, we’ll discuss how it works and whether you’ll lose weight using a carb cycling program. Carb cycling isn’t for every, so we’ll also talk about who it’s best for (as always, you’ll want to check with your doctor or nutritionist before starting a new weight-loss or workout program). Finally, we’ll get to the really good stuff: what a week of carb cycling looks like so you can decide if it’s right for you!

What is Carb Cycling?

Carb cycling is a program where you alternate days of high- and low-carbohydrate intake. These programs were created by serious athletes and bodybuilders who exercise intensely multiple times per week. Their trainers knew they needed higher amounts of carbohydrates to give their bodies fuel to get through the workout. On the other hand, they didn’t need as many carbs on the days they didn’t work out.

Athletes may schedule several different kinds of carb cycling – including low-carb, medium-carb, and high-carb days. The timing of the days and the amount of carbs consumed depends on each persons individual situation. Don’t worry, though – we’ll provide you with a sample schedule at the end of this article!

With the rise in popularity of low-carb diets like Keto, non-athletes are becoming interested in carb cycling. After all, isn’t it easier to mentally handle an extremely low-carb day when you know you can eat all the carbs you want a few days later?

The post How to Lose Weight Safely and Effectively With Carb Cycling appeared first on Skinny Ms..

source https://skinnyms.com/how-to-lose-weight-safely-and-effectively-with-carb-cycling/