Strawberry Cheesecake Parfaits | Recipe


Creamy, yet light, these individual parfaits use the natural sweetness in strawberries to carry this dessert to deliciousness. It’s perfect for experimenting, too: use blueberries and vanilla yogurt or whatever combination strikes your fancy.

Strawberry Cheesecake Parfaits


  • 3 cinnamon graham crackers, crushed (1 1/2 ounces) (I used Cadia Organic Cinnamon Grahams)
  • 1 teaspoon finely grated lemon zest
  • 4 ounces Neufchatel cheese
  • 1 (5-ounce) container lemon low-fat yogurt
  • 1 tablespoon honey
  • 1 teaspoon vanilla extract
  • 1 1/2 cups (6 ounces) sliced strawberries


Place the graham crackers in a zip-top bag, seal bag and mash with a rolling pin until the crackers are reduced to fine crumbs. Mix the crumbs with the lemon zest and divide evenly between 4 small dessert glasses or jars. Set aside.

In a medium bowl, beat the cheese, yogurt, honey and vanilla with a hand-held mixer until smooth. Spoon mixture into the glasses. Top with the strawberries and chill for 30 minutes before serving.

Nutrition Information

Serves: 4 |  Serving Size: 4 tablespoons yogurt mixture, 1/3 cup strawberries, 2 tablespoons cracker crumbs

Per serving: Calories: 185; Total Fat: 8g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Cholesterol: 24mg; Sodium: 148mg; Carbohydrate: 23g; Dietary Fiber: 2g; Sugar: 14g; Protein: 6g

Nutrition Bonus: Potassium: 139mg; Iron: 5%; Vitamin A: 5%; Vitamin C: 63%; Calcium: 8%

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Why Eating Avocados May Help You Live Longer

It’s officially California avocado season. If you haven’t joined in on the smashing, scooping, slicing and avocado rose-making yet, now is a good time to jump in.

Avocados are not Instagram-famous for nothing. This bumpy on the outside, creamy on the inside fruit is chock full of good-for-you nutrients. Avocados provide 11% of the daily value for fiber and boast almost 20 vitamins and minerals including potassium and folate.  

We know this popular fruit is good for us, but a new review of the scientific literature suggests regularly eating avocados may help prevent metabolic syndrome. According to the American Heart Association, as many as 34% of American adults may have metabolic syndrome, a group of factors that increases your risk for heart disease, diabetes and stroke. Some of those factors include having extra fat in the mid-section, low HDL (good) cholesterol levels, higher fasting blood sugar and high blood pressure.


Packed with health-promoting nutrients and phytochemicals, avocados have been shown to reduce many of these risk factors, giving them some serious food fighting powers. This review highlights some of the strongest research . A diet high in avocado and its monounsaturated fat seems to lower total blood cholesterol, LDL (bad) cholesterol and may also increase HDL (good) cholesterol. That’s a double win. As if we needed more reasons to scoop, there’s emerging research exploring a potential benefit between avocados and skin, eye and even joint health.

Being an avocado lover obviously has its perks. Data suggests people who eat half an avocado a day, on average, have a better overall diet quality and health status. A recent study revealed frequent avocado eaters had higher intakes of fiber, heart-healthy fats, vitamins E and C and several minerals. At the same time, they tend to eat less total sugar and sodium. It could very well be that people who regularly eat avocados generally follow a healthier diet. And those healthier eating patterns show on the outside, too. Those who eat avocados daily tend to weigh less — about 7 1/2 pounds less. In addition, they experienced lower insulin levels and were 32% less likely to have metabolic syndrome.


Now that you have plenty ways to justify your avocado addiction, you might be wondering how much to eat. Though it’s common for people to eat half an avocado at once, one serving is actually a third of an avocado.

And there’s no shortage of ways to incorporate avocados into your day. Try avocado smashed on toast, whirled into smoothies for creaminess, dolloped on top of burgers or fish, mixed into salsa, as a substitute for butter or oil in baking, or simply scooped right from the skin shell. If you need more ideas, or want someone else to prepare an avocado for you, pop into the world’s first avocado bar, recently opened in Brooklyn, N.Y.

The list of ways to enjoy this creamy fruit goes on and on. And that’s a good thing. Many of the benefits are associated with eating avocado daily, so get creative and enjoy it.  

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7 Ways to Eat Chia Seeds That Aren’t All Chia Pudding

Small but mighty, chia seeds are more than just bird food. Chia seeds are nutritional powerhouses with 10 grams of fiber, 5 grams of protein and 5 grams of omega-3s per ounce. They are also great sources of magnesium and calcium. These mild-flavored seeds are great at absorbing water, perfect for making jams, tapioca-like pudding or thickening sauces. Since chia seeds have a higher oil content, store them in a container in the refrigerator or freezer to prevent rancidity. Be sure to sprinkle these super seeds in your next meal.


How about dessert for breakfast? This healthy chia seed pudding is piled with a bunch of fun toppings — berries, bananas, toasted coconut and cacao nibs. Make a batch ahead of time for a quick breakfast or snack during the week. Recipe makes 4 servings.

Nutrition (per serving): Calories: 254; Total Fat: 10g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 5mg; Sodium: 68mg; Carbohydrate: 39g; Dietary Fiber: 8g; Sugar: 25g; Protein: 6g


Eat the colors of the rainbow with this vibrant fruit salad. Creamy avocado and juicy chopped fruits are tossed in a tangy Greek yogurt chia dressing. This healthy fruit salad is perfect as a refreshing snack any time of the day. Recipe makes 6 servings at 1 1/2 cups each.

Nutrition (per serving): Calories: 159; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 4mg; Carbohydrate: 21g; Dietary Fiber: 8g; Sugar: 15g; Protein: 4g


Satisfy your fried-food cravings with these tasty chicken tenders. A toasted coconut and chia seed crust make these tenders extra crunchy. These oven-baked chicken fingers are are a less caloric and a healthier alternative to fried versions. Recipe makes 4 servings at 3 tenders each.

Nutrition (per serving): Calories: 323; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Cholesterol: 137mg; Sodium: 503mg; Carbohydrate: 19g; Dietary Fiber: 6g; Sugar: 2g; Protein: 36g


Oats are a healthy and filling breakfast food, but they can take time to cook. This overnight oats recipe has you do the heavy lifting the night before, making breakfast a grab-and-go situation. Recipe makes 1, 1-bowl serving.

Nutrition (per serving): Calories: 369; Total Fat: 13g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 4mg; Sodium: 124mg; Total Carbohydrate: 57g; Dietary Fiber: 13g; Sugars: 19g; Protein: 12g


Get creative and use chia seeds in a savory dish. Chimichurri — a pesto-like sauce used in Argentinean cuisine — is fluffed with the addition of chia seeds. Drizzle this sauce over steak, fish or roasted veggies for instant boost of flavor. Recipe makes 4 servings.

Nutrition (per serving): Calories: 267; Total Fat: 19g; Saturated Fat: 4g; Monounsaturated Fat: 10g; Cholesterol: 29mg; Sodium: 547mg; Carbohydrate: 12g; Dietary Fiber: 5g; Sugar: 5g; Protein: 13g


Infuse your rice with extra flavor. The recipe combines brown rice with a fragrant green onion and chia seed sauce. Topped with a fried egg, this dish is packed with healthy fats and protein. Recipe makes 2 servings.

Nutrition (per serving): Calories: 386; Total Fat: 13g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 186mg; Sodium: 362mg; Carbohydrate: 52g; Dietary Fiber: 8g; Sugar: 2g; Protein: 14g


Made with deliciously simple whole-food ingredients, this banana “yogurt” is dairy-free. The banana blends with healthy fats from cashews and fiber and protein from the ground chia seeds to create a thick, yogurt-like dish that’s creamy and naturally sweet. Recipe makes 2 servings.

Nutrition (per serving): Calories: 152; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 45mg; Carbohydrate: 23g; Dietary Fiber: 7g; Sugar: 8g; Protein: 5g

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6 Ways To Nourish Your Skin While You Sleep

Ways To Nourish Your Skin While You Sleep

Hello All!!!

Do you know that your skin is at its restorative best when you are sleeping? A 6 to 8 hour long sleep is a period of rest for all the body cells, including the ones of the skin. It is during this time that skin cells can get repaired and are regenerated. They are on a break from the attack of sunscreen, pollution, makeup, wind and germs. It is also the best time to apply pure skin care products that support the skin. Also, you should not apply unnecessary chemicals that have been exposed to germs and pollution all day long.

Here is a 6 step plan to nourish your skin while you sleep!

1) Cleanse your skin

splash water- home remedies to keep your eyes sparkling with health

You should make it a point to retire to bed with a clean face. Remove your eye makeup in particular as it can get into the eye and cause redness and irritation. The mascara that makes your eyelashes oh-so-pretty can make eyelashes brittle and prone to breakage if not removed overnight. Remember to remove foundation from your face as it can clog pores. Moreover, it gets contaminated at the end of the day. It is like exposing your skin to microbes unnecessarily.

2) Keep a humidifier

The best thing for your skin at night is to keep a humidifier in your room especially during winters. This way the face and body will get hydrated while you are asleep.

3) Moisturize

Why fairness creams are harmful for skin

Your skin repairs and regenerates itself overnight. The skin needs antioxidants to help in repairing the DNA damage and water which is needed by the skin to maintain its health. Hyaluronic acid is an ingredient that may sound scary but is a clear, sugary, sticky substance occurring naturally in the body. Its duty is to keep things hydrated. For moisturisation, consider a product with hyaluronic acid combined with an oil rich in antioxidants for repair of cells.

4) Don’t drink alcohol

Alcohol is said to dehydrate you and dehydration is really bad for the skin. Why don’t you try mocktails instead? They are fun and don’t have alcohol in them. Your skin will thank you!

5) Choose a good eye cream

You need to choose an eye cream that has vitamin E in it for nourishment, hyaluronic acid for hydration, vitamin C for collagen and vitamin K to reduce dark circles. Look out for products that have fewer ingredients and no fragrance as your under-eye skin is very sensitive.

6) Aromatherapy

essential-oils-to relieve stress

You can incorporate essential oils to your bedtime routine. When you smell the aroma of the oils, a message is sent to your body that it is time to take rest. You can always invest is a good diffuser and place it in a far corner of your room. Lavender oil is the best for this. A great way to unwind at the end of the day!

I hope that the above skin care tips to nourish your skin while you sleep come handy and make you wake up with beautiful skin every morning!

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