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10 Recipes for a Healthy Easter Brunch

We’ve put together an array of delicious, seasonal dishes for your Easter Sunday table. Whether you are craving sweet pancakes or a savory quiche, we’ve found a recipe for you. Here are 10 tantalizing, healthy Easter brunch ideas.

1. STRAWBERRY SHORTCAKE PANCAKES | OH, SWEET BASIL

Ground almonds and cottage cheese add healthy fat, protein and moisture to this unique twist on classic strawberry shortcake. For a special treat, top with extra sliced strawberries and a sprinkle of powdered sugar! Recipe makes 4 servings.

Nutrition (per serving): Calories: 242; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 3mg; Sodium: 333mg; Carbohydrate: 27g; Dietary Fiber: 4g; Sugar: 5g; Protein: 20g

2. FRENCH TOAST STICKS | FIT FOODIE FINDS

Made with just six ingredients, these healthy French toast sticks are tasty way to start to day. This morning finger food can be dunked headfirst into maple syrup or fruit yogurt. Enjoy with a side of fresh fruit or a hard-boiled egg. Recipe makes 4 servings at 8 French toast sticks each.

Nutrition (per serving): Calories: 272; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 279mg; Sodium: 375mg; Carbohydrate: 29g; Dietary Fiber: 4g; Sugar: 7g; Protein: 18g

3. BLUEBERRY OAT MUFFINS | RUNNING WITH SPOONS

Lighten your muffin game with these blueberry oat muffins. Instead of butter and oil, these moist muffins use plain Greek yogurt and almond milk. Each tender bite bursts with blueberries, making it an antioxidant-rich breakfast or snack. Recipe makes 12 servings at 1 muffin each.

Nutrition (per serving): Calories: 134; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 15mg; Sodium: 86mg; Carbohydrate: 28g; Dietary Fiber: 1g; Sugar: 13g; Protein: 5g

4. HAM & ASPARAGUS MINI QUICHES | MAEBELLS

Brighten your morning brunch with ham and asparagus mini quiches. These mini quiches take half as much time to bake as a traditional, full-size quiche, so you can enjoy brunch sooner! They are packed with tender ham, crunchy asparagus and sharp cheddar. Recipe makes 6 servings at 2 quiche cups each.

Nutrition (per serving): Calories: 250; Total Fat: 13g; Saturated Fat: 6g; Monounsaturated Fat: 3g; Cholesterol: 215mg; Sodium: 179mg; Carbohydrate: 19g; Dietary Fiber: 1g; Sugar: 1g; Protein: 15g

5. SPINACH & TOMATO FRITTATA | MYFITNESSPAL’S RECIPES

Simplify your morning with our frittata using kitchen staples — eggs, veggies and cheese. This breakfast-worthy dish is ready in less than 20 minutes, and all you need is an oven-friendly skillet. Serve with plain Greek yogurt and a slice of whole-grain toast for a boost of protein, complex carbs and fiber. Recipe makes 6 servings at 1 (3 1/2-inch wedge) each.

Nutrition (per serving): Calories: 113; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 215mg; Sodium: 225mg; Carbohydrate: 4g; Dietary Fiber: 1g; Sugar: 2g; Protein: 9g

6. EGG & BACON MINI CASSEROLES | MYFITNESSPAL’S RECIPES

Make a grab-and-go breakfast using egg, spinach, bacon, cheddar cheese and leftover bread. These mini casseroles bake up as complete meals that you can quickly reheat for breakfast. Recipe makes 6 servings at 2 mini casseroles each.

Nutrition (per serving): Calories: 300; Total Fat: 20g; Saturated Fat: 7g; Monounsaturated Fat: 8g; Cholesterol: 206mg; Sodium: 538mg; Carbohydrate: 14g; Dietary Fiber: 2g; Sugar: 4g; Protein: 17g

7. ASPARAGUS & MUSHROOM FRITTATAS | FIT FOODIE FINDS

Cook up these cute asparagus and mushroom frittatas using a muffin pan. These flavorful, portable egg cups are filled with savory shiitake mushrooms and chunks of asparagus. They’re great for a light brunch, and you can also sub-in other veggie fillings. Recipe makes 6 servings at 1 frittata each.

Nutrition (per serving): Calories: 114; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 180mg; Sodium: 142mg; Carbohydrate: 1g; Dietary Fiber: 0g; Sugar: 1g; Protein: 8g

8. BAKED EGG CUPS WITH GARLIC TOAST | CLEAN EATING

These creamy, cheesy egg cups can be made up to a day in advance. Prepare ingredients in ramekins (without baking) and keep in the fridge. Simply place them in a water bath and pop them in the oven before serving. Recipe makes 4 servings at 1 egg cup and 1 piece of toast each.

Nutrition (per serving): Calories: 228; Total Fat: 14g; Saturated Fat: 6g; Monounsaturated Fat: 4g; Cholesterol: 203mg; Sodium: 523mg; Carbohydrate: 15g; Dietary Fiber: 3g; Sugar: 2g; Protein: 11g

9. EGG & TOAST CUPS | COOKING LIGHT

Whether you’re making a fancy brunch appetizer or a no-hassle, one-pan breakfast, these egg and toast cups are a tasty option. These adorable cups are sprinkled with bacon and chives, but you can also substitute with shredded cheese, sliced mushrooms or chopped onions. Recipe makes 6 servings at 1 cup each.

Nutrition (per serving): Calories: 183; Total Fat: 9g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Cholesterol: 195mg; Sodium: 344mg; Carbohydrate: 14g; Dietary Fiber: 2g; Sugar: 6g; Protein: 12g

10. HERB & CHEESE DROP BISCUITS | OH SHE GLOWS

Melt-in-your-mouth tender and flavored with thyme and parsley, these herb and cheese drop biscuits are vegan friendly. These tasty morsels are made with whole wheat flour, coconut oil and almond milk. If you prefer the non-vegan version, you can add butter instead of coconut oil and cheddar instead of vegan cheese. Recipe makes 10 servings at 1 biscuit each.

Nutrition (per serving): Calories: 169; Total Fat: 9g; Saturated Fat: 7g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 337mg; Total Carbohydrate: 21g; Dietary Fiber: 2g; Sugars: 1g; Protein 3g

The post 10 Recipes for a Healthy Easter Brunch appeared first on Under Armour.

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Protein-Packed Pancakes [Video] | Recipe

If you shy away from pancakes because they don’t have enough protein, these moist protein-packed pancakes were made for you! Greek yogurt is thick, creamy and a popular lean protein that gives this dish a tangy flavor. Each satisfying stack of pancakes is topped with fresh blueberries. You can also serve with a ripe banana or maple syrup if desired.

The post Protein-Packed Pancakes [Video] | Recipe appeared first on Under Armour.

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The Surprising Truth About Fasted Cardio

Many athletes wonder whether they should work out on an empty stomach or whether it’s crucial to have a snack beforehand. As “fasted cardio” gains popularity, some are opting to skip the pre-workout snack altogether. But is this no-fuel strategy advised for athletes?

The short answer to that question is… (Are you ready for it?) it depends. There’s not a one-size-fits-all approach to nutrition and fueling for sports performance. There may be a time and a place for skipping that pre-workout meal or snack; however, whether or not you should do it depends on many factors.


READ MORE > 18 WAYS TO FUEL FOR A 6 A.M. WORKOUT: WHAT DIETITIANS EAT BEFORE THEY WORK OUT


While traditional sports nutrition guidelines promote carbohydrate-rich fueling strategies, there may be a benefit for some athletes to skip the snacks. Some endurance athletes take the approach of “training low,” or training on minimal to no glycogen stores for longer endurance runs. This is done in an effort to improve metabolic efficiency, or a greater utilization of fat for fuel.

Rikki Keen, MS, RD, a certified specialist in sports dietetics and certified strength and conditioning specialist says, “science has shown placing the muscle in a stressful state of low glycogen levels during selected aerobic training sessions can trigger a cascade of hormonal and gene signaling that further enhance training adaptations within the muscle cell.” Because stored carbohydrates are in limited supply and fats are plentiful, this metabolic shift could benefit endurance athletes, allowing them to go longer before crashing or bonking.

However, “fasted endurance training won’t show immediate performance gains,” says Scott Sehnert, MS, RD, a sports dietitian at Auburn University. “Instead it causes metabolic changes that may produce optimal performance later, when the athlete is well-fueled.”

WHEN SNACKING MAKES SENSE

If performance is the goal, there are clear benefits to eating shortly before exercise. For example, don’t skip a snack before a competitive event. Instead, consume a meal or snack that’s high in carbohydrates, low in fat and moderate in protein to keep energy levels high and fuel optimal performance. Eating before exercise is intended to delay fatigue, enhance endurance and support performance, promote mental clarity, and prevent low blood sugar and hunger.

If you’re looking for strength and muscle gains, foregoing the pre-workout snack is not the way to go. Consuming a meal with protein and carbohydrates before a workout will increase your body’s ability to burn carbs needed for energy to perform and utilize amino acids from protein to increase lean muscle mass.

And because high-intensity interval training relies on the anaerobic energy system, which requires carbohydrates to be burned as fuel, it’s not recommended to skip pre-workout nutrition. “Because HIIT is so reliant on carbs, and because most people doing HIIT (CrossFit and the like) want to see muscle gains, they need to be well-fueled for that and not break down their lean tissue for energy,” says Sehnert, a certified specialist in sports dietetics and certified strength and conditioning specialist.

Keep in mind these fueling recommendations are geared toward serious athletes with intense training regimens and performance goals. When exercising moderately for fitness benefits, it may not be necessary to follow the same guidelines.

“In general, if someone is going to do moderate cardio simply to burn calories or improve fitness, then I don’t think a snack prior is necessary, especially if they’ve eaten within the last 3-4 hours,” says Sehnert. If you’re doing a light early morning sweat sesh and skip a pre-workout snack, just make sure to fuel up after to recover quicker and reduce muscle soreness.

DOES FASTED CARDIO LEAD TO WEIGHT LOSS? 

It’s important to understand that increased fat burning during exercise does not directly equate to bodyfat loss; calorie deficits still comes into play when aiming to lower body fat.

Fasted cardio “can be used a method to enhance fat oxidation during low-moderate exercise, assuming the individual still gets a quality workout in and controls for calories for the remainder of the day,” says Keen, the team sports dietitian for Orlando City Soccer Club. “It’s one tool that can be used to support weight management; however, it is not for everyone and could actually backfire with the person overeating at the next meal.”

Skipping meals may also lead to overeating later in the day, emotional eating and mood swings, and it can promote eating disorders. People susceptible to or experiencing these issues likely wouldn’t benefit from fasted exercise.

The post The Surprising Truth About Fasted Cardio appeared first on Under Armour.

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FAQs About How To Use A Sunscreen

How To Use A Sunscreen And Which Is The Right One?

Hello All!!!

Winters have withdrawn and it is the summer that is standing at your doorstep. With the heat wave hitting India, it is that time of the year when girls and women start their frantic search for sunscreens. The biggest problem faced by these ladies is that there are so many brands of sunscreens all around, how does one known which one to choose?

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Here is a glimpse at what sunscreens are, how to use a sunscreen and how choose the right one.

1) Sun Protection Factor or SPF

In layman terms, SPF is a measure of how well a sunscreen works in protecting the skin from UV rays. SPF is between the range if 15 to 60. Now, for Indian skin which one would be better? A sunscreen with an SPF of a minimum of 20 would be sufficient. Most sunscreens in the market have a minimum SPF of 15, However, are you aware of the most glorious part of the Indian skin tone? Belonging to the brown skinned race, we naturally possess a pigment called melanin in the skin that protects us from the sun with an inbuilt SPF of 15. So, we gorgeous Indians need not buy a sunscreen of more than 19. This is the ideal protection we need from the sun.

Another frequently asked question is the following:

Is a sunscreen with a higher SPF better?

Not really, if there is a comparison between SPF 15 and 30 there is just a 4% difference in sun protection rate. In a 30 SPF and 60 SPF sunscreen there is just a 2% difference as 60 SPF offers 99 percent protection and 30 SPF offers a 97 percent protection.

Moreover, higher the SPF of the sunscreen, the stickier it is! This means a no-no for oily skinned beauties.

2) How to apply the sunscreen?

You need to apply the sunscreen 30 mins prior to heading outdoors as this is the amount of time required for the sunscreen to bind to your skin cells and get activated. No more laziness girls, wake up a good half an hour early so that you can apply the cream and sit indoors for half an hour.

3) When to reapply the sunscreen?

You need to reapply the sunscreen if you are going to be in the sun for longer than 3 hours. This is because when you sweat, the sunscreen gets diluted and gets washed off. So, in summers you need to carry around your sunscreen tube with you wherever you go!

4) Should the sunscreen be applied before makeup or after makeup?

This is one question that pops up in the mind of every woman. You need to wear your sunscreen before applying makeup. It will help in protecting the skin and will make your make-up stick on to your skin better.

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So, if all your questions have been answered here what are you waiting for? You need not hesitate from stepping out in the sun anymore use a sunscreen!

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