How Do Your Sleep Habits Measure Up Against the World’s? [Infographic]

Are you getting enough sleep? No, really: It’s time to consider how much your daily shuteye is having a real effect on your health and productivity. In honor of Sleep Awareness Week, we took a hard look at the sleep stats of the global, 200 million strong, Under Armour Connected Fitness community and pulled some insights on how your sleep stacks up. Check out our detailed infographic below. As an added bonus, we consulted the experts for some pro tips on how to optimize your sleep habits.

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5 Ways to Make Your Kitchen an Oasis of Healthy Eating

Just because we know what’s healthy, we don’t necessarily change our eating behavior, but it ends up our environment can. With these five simple shifts in your kitchen, you can make the good-for-you choice your go-to choice:


We know kale is better for us than candy bars, yet we still eat candy bars — but only if we buy them. Alissa Rumsey, MS, RDN, is a New York City-based dietitian who works with clients to makeover their kitchens for better health. After clearing kitchens of unhealthy foods, she sends shoppers to the perimeter of the store to load up on fresh fruits and vegetables, lean proteins, low-fat dairy products and whole-grain breads. Then they swing by the center aisles for canned beans, lentils, nuts and nut butters. “If you’re going to eat real foods, you need to stock up on them,” she says.



Most of us live with other people who may not have the same healthy-eating goals as us. “Negotiate with them,” advises Rumsey, “and see if they are willing to keep those foods in a separate cabinet.” If you can’t ban them from your kitchen completely, find ways to keep them out of sight. Store tempting frozen treats behind other foods, stash sugary jams in the back of the lower bottom shelf of the refrigerator and put enticing cookies and chips on a shelf that you need a ladder to reach.


The first thing you see when you enter your kitchen makes it more likely that you’ll eat it. Lindsey Pine, MS, RDN, consults with clients in Los Angeles to help them reach nutrition and wellness goals. She knows the impact of seeing beauty and freshness in the kitchen and advises anyone who wants to eat healthy to keep a bowl of fresh fruits and vegetables, including tomatoes and avocadoes, on the counter. “These have the best flavor at room temperature, not refrigerated, so show them off,” she says. Pine also advises keeping your blender and food processor on the counter. You’re more likely to make produce-packed smoothies, soups and sauces if the appliances you need are visible.



Forget the crisper drawer for fruits and vegetables. Put them where you’ll see them every time you open the refrigerator. Rumsey advises going a step further to wash and cut up fruits and vegetables and put them in clear, portion-sized containers as soon as you get home from the grocery store. “Keep them front and center in the refrigerator,” she says, and choosing the healthy option is easy. Store other wholesome foods like Greek yogurt, hummus, hard-boiled eggs and natural nut butters on the center shelves, too.


Big plates, bowls and glasses make us think that it’s “normal” to eat large portions. Brian Wansink, PhD, is a pioneer in studying how our environment affects what we eat. His studies found that larger dishes and glassware make us serve ourselves more, and therefore eat and drink more. His recommended sizing is 9- to 10-inch plates and bowls that hold less than 16 ounces. Glassware for any beverage except water should be tall and narrow.  

If you find all this fascinating, Wansink’s book, “Slim by Design,” explores the subject in-depth.

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Flank Steak with Avocado Salsa | Recipe


Spring is finally here — we can enjoy the weather and break out the grill. This juicy, grilled, cumin-seasoned steak is paired with a fresh avocado salsa. Serve as an entree or alongside tortillas for a simple and flavorful meal.

Flank Steak with Avocado Salsa


  • 1 teaspoon ground cumin
  • 1/2 teaspoon salt, divided
  • 1 (16-ounce) lean flank steak (3/4- to 1-inch thick)
  • 2 large plum tomatoes, seeded and chopped
  • 1 large avocado, chopped
  • 1 cup chopped English cucumber (about 1/2 a cucumber)
  • 1 small jalapeño, seeded and minced
  • 1/4 cup chopped fresh cilantro
  • 2 tablespoons fresh lime juice


Sprinkle cumin and 1/4 teaspoon salt evenly on all sides of steak. Let stand 10 to 15 minutes or cover and refrigerate several hours.

Preheat grill or grill pan to medium-high heat.

Spray grill grates with cooking spray. Grill steaks 4 to 5 minutes on each side for medium-rare or to until desired degree of doneness. Let rest 5 minutes before slicing.

While steak rests, combine tomatoes, avocado, cucumber, jalapeño, cilantro, lime juice and remaining 1/4 teaspoon salt in a medium bowl. Thinly slice steak and top with salsa.

Nutrition Information

Serves: 4 |  Serving Size: 4 ounces steak and 3/4 cup salsa (Total salsa: 3 cups)

Per serving: Calories: 232; Total Fat: 12g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Cholesterol: 64mg; Sodium: 340mg; Carbohydrate: 7g; Dietary Fiber: 4g; Sugar: 3g; Protein: 27g

Nutrition Bonus: Potassium: 395mg; Iron: 4%; Vitamin A: 14%; Vitamin C: 31%; Calcium: 3%

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5 Refreshing Cool Drinks For Summer!

Refreshing Cool Drinks For Summer!

Hello All!!!

You just enter home from the scorching heat outside and you are welcomed with a glass of chilled smoothie or slushie! Heaven on Earth indeed! So, yes without much ado let’s get into making refreshing cool drinks for summer!

1) Delightful Mango Smoothie

Picture 087

Mango is the much loved king of fruits and summer is the only time when you get to eat it. Here is a mango smoothie recipe that serves four.

You need: 4 large-sized ripe mangoes, 6 tablespoons of yoghurt and 3 cups of chilled milk. For sweetening use stevia.

Peel off and then chop 3 large mangoes and keep them in the freezer. Cut the 4th mango into cubes of size 1cm. Now, you need to blend the frozen slices, milk and yoghurt well in your mixer or blender. Take tall glasses and add the diced mango pieces into it. Pour out the smoothie into the glasses and serve! It is a totally yum way to beat the heat!

2) Watermelon slushie

Watermelon and lime Mocktail

There are plenty of watermelons available during this season. So, try this slushie!

You need: Half a cup of pomegranate juice and 2 cups of watermelon slices of 1 inch each along with half a cup of ice cubes.

Simply put in the pieces of watermelon, pomegranate juice and ice cubes in a blender and once you are done blending just pour it into a glass.

3) Refreshing Apple juice

Apple tea benefits

Apples are always around so why not use them to make a chilled surprise for yourself. Make sure that the apples you use are fresh and crisp.

You need: 2 apples, 4 cups of apples juice and 8 dip bags of green tea or hibiscus tea.

Pour 4 cups of water in a medium-sized saucepan and bring to boil. After boiling the water remove it from the heat and add tea bags to the boiled water.

Steep it for a good 4 minutes and remove the tea bags. Let the tea cool down. Side by side, slice the apples and make sure that the slices are pretty thin. Add them to the tea concentrate along with the apple juice. Mix well. You can add ice cubes and serve it chilled.

4) Cool cucumber soda

Cucumber soda Refreshing cool drinks for summer

Cucumber is also a great way to beat the heat.

You need: 300 g of fresh cucumber and some mint or basil (Tulsi) leaves, crushed ice and soda

Peel the cucumber, wash it and chop it into small pieces. Pour them into the blender and add crushed ice and blend it to make a smooth mixture. Pour this into a glass and pour soda on top. You can add chaat masala to this if you like. Garnish well with mint leaves or basil.

5) Orange kick

Orange juice Refreshing cool drinks for summer

Oranges are also loved a lot! So, you need to have a drink with them as the base!

You need: 4-5 ice cubes, a couple of oranges and 6 basil leaves along with a  drizzle of honey.

Peel the oranges, put them in a blender and mix them up well with honey and ice cubes. You need to strain the smooth liquid out and pour it into a glass. Garnish with fresh basil leaves and enjoy!

So, how did you like these 5 refreshing cool drinks for summer? You are always welcome to send in your comments.

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