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Get More Beets On Your Table

Beet salads have taken over restaurant menus nationwide and for good reason: They’re sweet yet earthy, roast up nice and tender, and can be pickled or grilled for more texture. Best of all, beets are nutritional powerhouses. They’re an excellent source of folate, rich in fiber, potassium and vitamin C, and a good source of iron. Their pigments, called betalains, have also been shown to have strong antioxidant and anti-inflammatory properties.

Raw, boiled, steamed or roasted beets are typically more nutrient-dense than canned, but let’s be honest — preparing fresh beets can be intimidating, if only because it tends to be messy.

Using disposable gloves makes getting your hands clean much, much easier after working with red or pink beets (it’s cleaning under the nails that is a real pain). Lining pans with foil helps, too. Just think of protecting any surface the cooked beet, especially once it’s peeled, will touch.

Second, know that once beets are cooked, their skins slip off easily. So, consider scrubbing them clean, cooking them, then peeling them for less work.

Still not convinced? Luckily, pre-cooked beets are readily available. Canned and jarred beets oftentimes contain added sugar, salt and preservatives. Instead look for “steamed and peeled” beets in the refrigerated aisle of the produce section. They’re a healthier, no-fuss option since they’re vacuumed-packed and contain only one ingredient: beets!

WHAT TO DO WITH COOKED BEETS

Once you have cooked beets on hand, there’s a thousand things to do with them. A few ideas to get you started:

  • Drizzle with vinaigrette and a few dollops of fresh goat cheese or feta cheese for a super-simple salad.
  • Grate a beet and cook as hash browns. Top this “flannel hash” with a fried or poached egg for a tasty breakfast.
  • Slice, chop or grate along with a bit of onion, heat up in some chicken broth and you have the world’s easiest beet soup (aka borscht). A sprinkle of dill and a spoonful of yogurt makes a nice addition.
  • Add chopped beets to a tossed green salad.
  • Add a slice or two of beet to a burger instead of tomato — it’s how they roll in Australia (often using pickled beet, but the key is the bright sweetness).
  • Use the staining ability of beets to brilliant effect by grating a beet, stirring in some yogurt, adding a clove of minced garlic and seasoning with salt and pepper. Is it a salad? Is it a dip? How you use this shocking pink, delicious concoction is entirely up to you.
  • Use them to top a pizza.

However you use them, know you’re adding nutrients, flavor and beautiful color to your table. That’s what healthy eating it all about.

The post Get More Beets On Your Table appeared first on Under Armour.

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How to Burn Way More Calories Walking

While walking at a relaxed pace has major health benefits — and for sedentary people, it can be a great start to an exercise program — walking isn’t necessarily a calorie-torching activity. But if you’re looking to burn extra calories on foot, consider amping up your activity with these five tricks:

1. TACKLE THE HILLS

Use your surrounding environment to break a sweat on a walk. Seek out the hills instead of avoiding them. If you don’t live in a hilly place, even doing hill repeats on the same hill gets your heart pumping.

2. HIT THE TRAILS

Trails require more coordination and all-body stability to navigate roots and rocks than a plain paved road or sidewalk. Also, according to recent studies, the bonus time spent in nature versus on city streets will make you happier and more energized in the long run.

3. ADD WEIGHT

Whether it’s carrying your groceries home from the market or wearing a weighted vest on a power walk, taking on an extra load burns extra calories. Just make sure you’re carrying things evenly — switch hands if you’re carrying a bag, or invest in a quality backpack.


READ MORE > DOES WALKING WITH WEIGHTS BOOST WEIGHT LOSS?


4. ADD INTERVALS

You don’t need to start running all the time — but a few fartlek intervals will boost your heart rate and metabolism. As you walk around the neighborhood, simply pick up the pace and do a jog or hard run for a half block or to the next stop sign. Even 10 seconds of fast-paced running done a few times can have major benefits, and eventually, you might find that you want to add even more running to your routine.


READ MORE > HOW HIGH-INTENSITY INTERVAL TRAINING CAN START WITH WALKING


5. SNEAK IN BODYWEIGHT EXERCISES

Take advantage of those parks with fitness loops that include stations for different activities like pullups and tricep dips. If you don’t have one of those nearby, you can DIY it by stopping every few minutes and holding a plank for a few seconds, doing a few air squats or walking lunges.

The post How to Burn Way More Calories Walking appeared first on Under Armour.

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Burn More Calories in Less Time with Burpees

Burpees are sweet, sweet torture. What other exercise provides a head-to-toe fat-burning workout with zero equipment? The answer is none, at least not to the degree that burpees do.

That’s the good news. The bad news is that burpees are often performed with bad form and poor planning. Take an effective exercise, do it incorrectly with no rhyme or reason and suddenly you’ve got a not-so-great situation.

But never fear. This article will show you how to do burpees with pristine technique — and how to regress them if necessary — and give you a workout plan that takes just five minutes.


READ MORE > HIIT FOR BEGINNERS WEEK 2: BODYWEIGHT STRENGTH CIRCUIT


ARE YOU READY FOR BURPEES?

Not everyone is ready to do burpees on Day One. Because burpees are supposed to be done quickly with maximal effort, it’s challenging to maintain perfect form. Sloppy technique could irritate your shoulders, wrists or lower back, so try these regressions first:

HANDS-ELEVATED BURPEE

The simplest way to make a burpee easier is to elevate your hands on a box or bench. This decreases the upper-body demands and takes stress off the lower back.

MEDICINE BALL THRUSTER

If burpees are a no-go for whatever reason, medicine ball thrusters provide a solid full-body alternative that mimics the burpee without any impact on the shoulders or lower back.

THE WORKOUT: BURPEE PROGRESSION LADDER

This five-minute workout combines three burpee progressions for an all-out fat-burning attack. You start each round with the easiest exercise and progress to the hardest exercise, reducing the number of reps each round. This allows you to keep working hard even as you fatigue.

ROUND 1
Med Ball Thruster x 12 reps
Hands-Elevated Burpee x 10 reps
Burpee x 8 reps
Rest 30 seconds

ROUND 2
Med Ball Thruster x 10 reps
Hands-Elevated Burpee x 8 reps
Burpee x 6 reps
Rest 30 seconds

ROUND 3
Med Ball Thruster x 8 reps
Hands-Elevated Burpee x 6 reps
Burpee x 4 reps
Rest 30 seconds

ROUND 4
Med Ball Thruster x 6 reps
Hands-Elevated Burpee x 4 reps
Burpee x 2 reps

The post Burn More Calories in Less Time with Burpees appeared first on Under Armour.

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Simple Tricks To Drink More Water This Summer!

Tricks To Drink More Water This Summer!

Hello All!!

So summers are here and it is getting sultry by the day! The most important thing to remember during summers is that you need to drink enough water throughout the day. Only then you will be well-hydrated.

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All of us know that but still there are some people who avoid drinking water to reduce their washroom visits or are plain lazy to get up and fetch a bottle of water for themselves! Here are Simple Tricks To Drink More Water This Summer!

Keep a tab on your water intake

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Technology can come to your rescue if you forget to drink water. There are smart phone apps that keep a track of the number of glasses of water you drink in a day. These apps will send you reminders during the day to drink water after you set the number of glasses you want to drink in a day. Personally, I have been using the app Plant Nanny and it is a fun way to get reminded to drink water.

Jazz it up

Health Benefits Of Drinking Warm Lemon Water Every Morning

Don’t like drinking plain water? Well, you can jazz it up by squeezing in some lemon into the water. Lemon water is not just refreshing but also helps in preventing dehydration and adrenal fatigue.

Set a timer

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You can also keep reminding yourself of drinking water with the help of timers or sticky notes by placing them in places where you spend the maximum amount of time. This will help you drink sufficient amount of water.

Eat fruits and veggies that have water

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Apart from providing you with essential nutrients, your fruits and veggies can provide you with a good amount of water. Eating foods like watermelon, cucumber and tomatoes can fulfill 20% of your daily recommended water intake.

Carry a bottle of water with you

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If you are heading outdoors or are going to sit at your desk, just make sure that you carry a water bottle along. Whenever you are thirsty, it will be convenient for you to drink water.

Consume soups and juices

Chicken soup recipe

When you add soups and juices to your diet, you can increase your water intake. Consuming clear soups or broth based ones will not alone rehydrate your body but will also help in maintaining a low calorie count.

Take water breaks

Drink More Water

If you have a desk job that involves only staring at the computer screen the whole day, then you have more chances of missing out on drinking water. Get up in between and take a water break along with your colleague and just relax for a while.

Make drinking water a ritual

You can turn drinking water into a ritual. For instance, you can drink 2 glasses if water when you wake up in the morning, 1 glass after every meal, 1 glass after every restroom visit and once when you retire to bed. This way you will get to drink sufficient water all day long.

Use fancy water bottles

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You are more likely to each out for a fancy looking water bottle to drink water. So, keep attractive water bottles for yourself.

Motivate yourself for good health

Self-motivation has a major role to play when you want to meet targets. Measuring the water consumed by you and pushing yourself to drink more water for good health can go a long way!

Hope you liked reading this on tricks to drink more water!

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The post Simple Tricks To Drink More Water This Summer! appeared first on Indian Weight Loss Blog.

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