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How to Get the Most Nutritional Bang for Your Buck

Eating healthy is an investment in your well being. Unfortunately, it also requires an investment of money. Have you ever heard you should stick to the perimeter of the store? While it’s true you’ll find lots of healthy foods there, this tactic of buying only fresh fruits, veggies and proteins can put a big dent in your wallet. Truth be told, there are good-for-you finds in other sections of the grocery store. So how can you boost your intake of nutrient-rich foods without spending all your mad money? I’ve got seven tricks to help you spend the least for the most nutrition.

MAKE A MEAL PLAN (AND STICK TO IT)

Before heading to the grocery store, scan the store’s weekly ad to see what specials are running. Then, make a list of what you’re going to eat for the week based on these items. Do your best to include everything meals, snacks and drinks. Going to the store with a comprehensive list helps you avoid last-minute, unnecessary additions to the cart. Why? Because if you planned to snack on fruit-and-yogurt parfaits, you’ll be less tempted by those fresh-baked cookies. Wanna stretch your dollar even further? Clip coupons to use with the store specials.

ORDER ONLINE

Ummm … this little tip can change your life, and save time, too. Ordering online is more efficient, leaving more time for meal prep and fitness. It can also keep you from impulse shopping at the grocery store. You may also find it’s easier to browse sales and discounted items when shopping online. Not only will you save on impulse buys and gas money, many online services provide shoppers incentives like coupon codes for free delivery and money back.

FOREGO FRESH

Did you know 48% of fresh fruits and vegetables are tossed? Instead of letting fresh produce go to waste, consider buying frozen or canned. Now, maybe you’ve heard that freezing or canning destroys all of the nutrients? Not true! These fruits and veggies are picked, blanched and packaged within a few hours of harvest so you’re getting maximum nutrients for minimum price, which benefits your body and your wallet.

BUY IN BULK

When you buy in bulk, the up-front cost may be greater, but the cost-per-ounce is usually less. This is especially true for non-perishables like nuts, grains, seeds, dried fruit and frozen foods. I tend to stock up on these foods. Perishables, such as fruits, vegetables and meat can also be purchased in bulk as long as you store them properly. When you get home from shopping, wash, trim and place these items in freezer-safe storage containers. Frozen fruits and veggies are perfect for smoothies, while frozen meat can be thawed and cooked just like fresh.


READ MORE > 7 WAYS TO SAVE MONEY AT THE GROCERY STORE


SWAP IT OUT

Do you buy brown rice or white rice? What about whole-grain bread or white bread? Have you switched to Greek yogurt or are you still buying regular yogurt? Brown rice, whole-grain bread and Greek yogurt all pack a bigger nutritional punch than their counterparts. And that’s just the start of the swaps you can make. Consider popcorn over pretzels, a big bag of kale (to make kale chips) instead of potato chips, unsweetened tea over soda, a handful of nuts over a processed snack bar, dried fruit over fruit snacks or apple slices instead of crackers. Even better, there’s not a significant difference in the price when you make these swaps. If you take a close look at your diet, chances are there are a few foods you could swap out to maximize nutrients.

SHOP SEASONALLY

Pay attention to what produce is in-season. More often than not, stores run specials on seasonal fruits and veggies, making it the perfect opportunity for you to stock up and save. Better yet, produce that’s purchased in-season tends to be more nutrient-rich. Supply varies by location, growing conditions and weather. This is why strawberry season falls during the spring in the southern states, but doesn’t come around until the summer in the northern states.

GO LOCAL

Just like seasonal produce, local foods may be more nutritious. This is because there is not as much time or distance travelled between harvesting and selling. Frequent the local farmers markets, produce stands and farms as an alternative to the brick-and-mortar or online grocery stores. And don’t just buy produce going local is a great way to purchase fresh eggs, meat, honey and flowers, too.

Contrary to popular belief, eating healthy doesn’t have to break the bank. Keep these seven tips in mind before heading to the store to help you get the most nutritional bang for your buck all year long.

The post How to Get the Most Nutritional Bang for Your Buck appeared first on Under Armour.

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4 Easy Motivation Hacks That Work

Motivation can be a fickle beast. Sometimes, you’re totally cruising through the day like a boss, and other times you’re ready for bed by 4 p.m.

Fortunately, there are ways to give yourself a boost even when you’re not feeling at the top of your game. Try sneaking these four easy strategies into your everyday mix to see what works best for you:

1. CHANGE YOUR PASSWORDS

You need to change your passwords regularly to maintain cyber security, so why not turn the exercise into a motivational tool?

While still throwing in a heavy dose of good password practices — i.e., include numbers, uppercase and lowercase letters and symbols — tweak your combinations to reflect what you’re attempting to accomplish. Bonus: This habit makes them easier to remember.

For instance, if your goal is a 50-pound bicep curl PR, and you want to crush that by July 1st, consider this as a password: 701BiCurlPR#50. Or, if this is your year for cultivating more kindness toward yourself, you password could be: 2017+IAM+Love.

When you make these into passwords you use regularly, such as logging onto your laptop, it prompts you to remember your goals several times a day. That can strengthen your resolve and keep you motivated.

2. RESET YOUR GOALS

Lofty, broad goals sometimes have a place, but it’s much better to be specific and realistic, says Dr. Laith Jazrawi, orthopedic surgeon and chief of sports medicine at NYU Langone Medical Center. “Just saying that you want to get fit doesn’t do much, because what does that mean?” he says. “Fitness is subjective. Being able to walk around the block is considered fit for some people.”

If your motivation machine seems lower than usual, set goals that you can achieve in a shorter timeframe, he advises. For instance, stating that you want to swim a mile when you struggle to get halfway down the pool on your first lap will be de-motivating because you’ll feel like you’ll never reach your goal. Instead, time how long it takes to swim half a lap. Then, aim to shave 5 seconds off that time on the second half of the lap. It might sound minor, but it won’t be minor to your brain, says Jazrawi.

“Your mind celebrates every victory,” he says. “So, instead of focusing on one big victory in the distant future, create smaller ones every single day, and you’ll soon develop the habit of meeting your goals.”

3. WRITE A LETTER FROM YOUR FUTURE SELF

When people set goals, they usually jot down what they’re going to do. But one trick that can be powerful is to write a letter from “the future,” describing your accomplishments in the past tense, and being very specific.

For example, instead of saying, “I want to run a marathon in the fall,” you would write a note that’s dated in October — even if that’s months from now — and say, “I ran the Las Vegas Marathon in September, and it was fantastic. I trained for it and fueled up properly, and I felt like I was flying the whole time. I’m so proud of myself!”

Guided imagery and visualization have proven to improve performance for athletes, and creating context by being specific and imagining yourself having already accomplished your goals — instead of always reaching toward them — can be powerful mojo indeed.

Like everything else from food choices to workout options, what works for other people may not be what you need. But by changing your tactics regularly, you can discover what gets you going again and keeps you motivated.

READ MORE > 5 SUREFIRE UPGRADES TO 5 NEW YEAR’S RESOLUTIONS

4. RECRUIT A FRIEND

After Michigan-based home health aide Erika Maastricht underwent treatment for a chronic wound that wasn’t healing, she received ample support from her medical team about nutritional changes and exercises she could implement. While those insights were helpful, she was missing emotional support.

Then she started swapping cat photos with a friend in Minnesota, and the habit became a daily ritual. Sometimes, her pal would also throw in some encouragement, but Maastricht found the stream of random kitty pics to be even more motivational.

“It feels like she’s thinking of me, that she takes time out of her day for these moments of checking in, even if that’s not explicitly stated,” she says. “Knowing that she’s there helps to keep me on track.”

Another friend, who’s a personal trainer, also sends texts a few times a week, asking how she’s doing and offering advice. The combination of both friends’ texts helps Maastricht when she’s contemplating a spin through the drive-thru or canceling a physical therapy appointment.

The post 4 Easy Motivation Hacks That Work 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

diet-mineral-water

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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No-Bake Granola Bars [Video] | Recipe

No bake, no fuss granola bars by The Lean Green Bean can be whipped up in the time it takes you to measure out the ingredients! The hard part is waiting for these goodies to freeze up so you can eat them. The best part is knowing every ingredient that goes into your homemade granola bars. Yum!

No Bake Granola Bars

Ingredients

  • 1 cup rolled oats
  • 1 cup Rice Chex (or other cereal)
  • 2 tablespoons chia seeds
  • 2 tablespoons ground flaxseed
  • 1/4 cup pumpkin seeds
  • 1/4 cup chopped almonds (or your favorite nut)
  • 1/2 cup nut butter
  • 1/3 cup honey
  • 2 tablespoons chocolate chips, optional

Directions

Combine dry ingredients in a bowl.

Microwave honey and nut butter in a separate bowl for 45 seconds and stir to combine.

Add wet ingredients to dry and mix until well coated.

Press into an 8×8 or 9×9 pan (line with parchment paper for easy removal) and freeze for 30 minutes.

Cut into 8 bars and store in the fridge.

Nutrition Information

Serves: 8|  Serving Size: 1 bar

Per serving: Calories: 263; Total Fat: 13g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 32mg; Carbohydrate: 31g; Dietary Fiber: 5g; Sugar: 12g; Protein: 9g

Nutrition Bonus: Potassium: 92mg; Iron: 16%; Vitamin A: 1%; Vitamin C: 1%; Calcium: 10% 

The post No-Bake Granola Bars [Video] | Recipe appeared first on Under Armour.

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