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Couch Potato No More: 21 Quotes That Will Inspire You to Move

No matter how dedicated you are, we all need a little extra push from time to time. We asked followers on MyFitnessPal’s Facebook page for their favorite motivational quotes that keep them going. Here are 21 of our favorites that will inspire and power you through 2017.

The post Couch Potato No More: 21 Quotes That Will Inspire You to Move appeared first on Under Armour.

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Caprese-Inspired Pasta Salad with Nut-Free Pesto

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

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

Pesto Pasta Salad with Tomatoes and Mozzarella

Ingredients

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

Directions

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

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

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

Top with remaining mozzarella and Romano cheese.

Nutrition Information

Serves: 4 |  Serving Size: about 2 cups

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

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

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Recipe: Gluten-Free Coconut Oatmeal Lace Cookies

Coconut Oatmeal Lace Cookies

The Healthy Maven‘s sweet, crunchy coconut oatmeal lace cookies are made using only simple ingredients such as rolled oats and unsweetened coconut flakes. Turn this sweet treat into a quick nutritious breakfast by crumbling it on top of nonfat, plain Greek yogurt served with a side of fresh fruit.

Coconut Oatmeal Lace Cookies

Ingredients

  • 1/2 cup oat flour (certified gluten-free if necessary)
  • 1/2 cup rolled oats (certified gluten-free if necessary)
  • 1/4 cup coconut palm sugar (or brown sugar)
  • 1/4 cup unsweetened coconut flakes
  • 1/4 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon cinnamon
  • 1/8 teaspoon nutmeg
  • 1/4 cup coconut oil, melted
  • 2 tablespoons maple syrup
  • 1 teaspoon vanilla extract

Directions

Preheat oven to 375°F.

Line baking sheets with parchment paper or a silicone mat.

In a large bowl combine oat flour, rolled oats, coconut palm sugar, coconut flakes, baking powder, salt and spices.

In a separate bowl combine coconut oil, maple syrup and vanilla extract.

Add wet ingredients to dry and stir to combine.

Using a 1 teaspoon measuring spoon, scoop dough and place on lined baking sheet. Form into a small ball and flatten slightly with hand. They spread a lot so only use 1 teaspoon!

Repeat for 12 cookies per sheet (will take 6 cookie sheets for whole recipe).

Bake for 5 minutes. Watch carefully as they burn quickly.

Remove from oven and let sit on baking sheet for at least 2 minutes (do not try to remove before then).

Remove from baking sheet using a spatula and let cool completely on a wire rack.

Will keep for several days on counter in an airtight container.

Nutrition Information

Serves: 8 |  Serving Size: 9 cookies

Per serving: Calories: 184; Total Fat: 10g; Saturated Fat: 8g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 97mg; Carbohydrate: 20g; Dietary Fiber: 2g; Sugar: 9g; Protein: 2g

Nutrition Bonus: Potassium: 29mg; Iron: 4%; Vitamin A: 0%; Vitamin C: 0%; Calcium: 1% 

healthy-maven-headshotDavida is a 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.

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Jowar – How Healthy Is It?

How Healthy Is Jowar?

Hello All!!

Heard a lot about sorghum these days? Well, let me tell you that sorghum is called jowar in India. It is a cereal native to Africa and belongs to the millet family. Whole kernels of sorghum are usually steamed, boiled and added to stews, soups. The kernels are also ground into a flour that can replace wheat flour.

The best part about jowar is that it is gluten-free. This makes it ideal for use in making breads, pizza base and pancakes for those who are on a gluten free diet. Rotis made out of jowar flour are quite common in India and have been in our cuisine since ages.

jowar grains superfoods below INR 50

Apart from being gluten-free, it is also high in protein content and free of cholesterol. It has nutrients such as iron, phosphorus, thiamine and dietary fibre in it.

Read on to find out how healthy jowar is for you!

Gluten free

Dietary fibre

A cup of jowar has 12 g of dietary fibre in it. This meets 48% of the daily need of an average adult. In comparison with cereal grains such as barley and rice, jowar has a higher concentration of fibre. A fibre rich diet helps in lowering the risk of obesity, heart disease, diabetes, high cholesterol and digestive problems.

Iron

Jowar has 8.45 mg of iron in each cup. This meets 47% of the daily need of iron for women and more than 100% of the RDA for males. Iron is needed by the body to produce hemoglobin, the protein in red blood cells that carry oxygen to various parts of the body. Lack of iron can make you develop anemia. So, it is essential for you to ensure that you get sufficient amount of iron from your diet. You can absorb more iron from jowar if you club it with a source of vitamin C.

Phosphorus

The body needs phosphorus to support the growth and maintenance of bones. It is also a vital part of the cell structures and has an important role to play in triggering the action of hormones and enzymes.

Even a single cup of jowar has 551 mg of phosphorus which equals 78% of the daily intake for an adult.

Thiamine

A single cup of jowar meets 38% of the recommended daily intake of thiamine and in women it meets 41% of their daily thiamine requirement. Thiamine is a vitamin that belongs to the B family and is called vitamin B1. The human body needs adequate amount of thiamine to support the proper functioning of the nervous and immune systems. It also has a role to play in energy metabolism and helps in synthesizing ATP. Including thiamine rich foods in your diet help lower the risk of heart failure, neurodegenerative issues like Alzheimer’s disease and diseases of the eye such as cataract.

I am sure that after reading this post you will happily include jowar in your diet. After all healthy and real food is always welcome!

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