How to Find an Accountabilibuddy

Every day, when I check Facebook, there’s an ad on the side of the screen promising, “one crazy trick” to six-pack abs, packing on muscle, or dropping fat, and that “I won’t believe it!” You might see these ads, too, and hopefully you’re are just as skeptical I am. But I started thinking about it and there is a crazy trick to reaching any and every health and fitness goal. It’s simple. It’s easy. It works. And it’s free. Everyone who is successful relies on it, but no one talks about it in magazines, because the industry doesn’t want to you to know how great this secret is…

It’s having an accountabilibuddy!

You know and I know that change happens in dedicated communities. AA, the Marine Corps, book clubs, and gym buddies are all examples of people who come to together in order to support and keep each other accountable to a new, higher standard. It’s FREE and it works. In fact, it works in our community, too: MyFitnessPal members who share their food diary with friends in the app lose twice as much weight as users who don’t share.

I stopped training people one-on-one a year ago in order to create small, dedicated communities that keep each other accountable and share the daily fight that comes with changing when change is hard—and my success a coach has sky-rocketed! I want you to find people to share that fight with you! Here are my tips for finding an accountabilibuddy.

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Achieve your #ResolutionReset goals with the help of the Under Armour Scale, now $60 off for MyFitnessPal users! It’s the easy, seamless way to weigh-in, and it shares your weight with MyFitnessPal so you never have to manually log again. You’ll also receive 3 free months of MyFitnessPal Premium and MapMyFitness Premium so you can reach your fitness goals even faster.

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1. Find the Arena You are not the only one struggling to put yourself out there and make hard choices. There are others out there just like you. People in the MyFitnessPal forums, your friends who are all sick of the endless yo-yo dieting, you can find the communities with the people “whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds,” to quote Teddy Roosevelt.

2. Let go of perfect Because it doesn’t exist. I’m going to get this out of the way now—you’re not going to be perfect. You’re going to struggle. “When we spend our lives waiting until we’re perfect or bulletproof before we walk into the arena… we squander our precious time. Perfect and bulletproof are seductive, but they don’t exist in the human experience,” says Brené Brown.

3. Be open Being accountable and being ready to change means being open. It means being open to eating new foods, trying new activities, and trying really hard to do something amazing in full public view. But that is the only way change happens. So be open to new friends. New ways of thinking. New ways of looking at yourself, your body, and your choices. “Avoiding danger is no safer in the long run than outright exposure. Life is either a daring adventure, or nothing,” says Helen Keller.

4. Prepare for adventure Risky, courageous, bold, and new, the journey you will take with your Accountabilibuddies will not be comfortable, but it will be well walked. Millions of people every year choose to change their health and lifestyle choices, and there are 65 million of them here on MyFitnessPal. “We have not even to risk the adventure alone, for the heroes of all time have gone before us… and where we had thought to be alone, we shall be with all the world,” says Joseph Campbell.

5. Offer to be someone else’s accountabilibuddy The scariest part of asking for help, for most people, is the fear of being vulnerable or appearing needy. So instead of asking for help, offer it. You don’t have to be a genius or a professional to be helpful. You just have to be a good person going through the same thing as someone else. “Docendo discitur [One learns by teaching],” says Seneca the Younger.

You’ve probably noticed that most of the suggestions I have made for finding your Accountabilibuddies are not external, but internal. That’s because I’ve noticed that most of the friction in finding people to help keep us accountable does not come from other people. Most people are more than happy to help, and we know where to find other people who share our struggles (hint: a lot of them have downloaded this app and will comment on this post… scroll down!). Much of what keeps us from finding the help we need, is that we simply never ask.

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MORE TO HELP YOUR #RESOLUTIONRESET

How to Stay Motivated When Starting a New Habit
How to Start the First 30 Days of Your Weight-Loss Journey
MFP Users Reveal the 1 Simple Thing That’s Helped Them Lose Weight

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The post How to Find an Accountabilibuddy appeared first on Hello Healthy.

Starbucks to Offer Almond Milk as Another Non-Dairy Option

Starbucks is planning to add almond milk to their menu, providing a wider selection for customers who prefer non-dairy options with their coffees or frappuccinos. The chain currently offers soy milk and coconut milk.

The almond milk, which will cost an extra 60 cents, will be available in 4,600 select stores beginning on September 6. Customers can expect to see the new selection on all menus by the end of the month.

But don't expect any old almond milk. Starbucks has specially crafted its own version—the company spells it as one word, almondmilk—that “creates a rich foam for hot beverages and is delicious and creamy when served in cold beverages,” according to the announcement.

The decision to add almond milk is an answer to years of requests: Customers have been asking for the dairy alternative on the My Starbucks Idea page, a place where customers can share ideas and suggestions for the company, since 2011. This particular request has since received more than 90,000 votes.

While you wait for the almond milk to arrive in your store, try one of the colored drinks from Starbucks’ secret menu.

 

This article originally appeared on RealSimple.com.

3 Healthy Popsicle Recipes

Refreshing treats for hot summer days.

11 Pantry-Items Nutritionists Stock Up On

When in need of pantry inspiration, ask the experts! We polled a few dietitians and nutritionists about the must-have items that are almost always in their cupboards — and how you can turn these staples into quick, nutritious meals. Here are their favorites:

The expert: Melissa Ireland, MS, RD, certified sports dietitian and consultant for Pepperdine Athletics

1. Canned sardines/salmon: Canned salmon and sardines are at the top of the list for Ireland, who cites their portability and convenience as a reason to have them on hand. They can act as a quick snack or be the star protein atop a salad or alongside quinoa and steamed vegetables for lunch or dinner. They are a source of vitamin D and calcium, necessary for maintaining strong bones and preventing stress fractures in susceptible athletes. They also are a great source of lean protein to meet daily energy demands and aid in muscle repair — and these fish provide essential omega-3 fatty acids, which help calm inflammation and also have a role in keeping your heart healthy.

2. Chia seeds: Small but mighty, chia seeds pack a lot of nutrition in every spoonful. You can blend them into smoothies, add them whole to juices or coconut water — or you can use them to make chia seed “pudding” by mixing a couple of spoonfuls with your favorite nondairy milk and refrigerating overnight. These seeds are a plant-based source of the omega-3 fatty acid ALA, which the body converts to EPA and DHA, usually found in fish. Chia seeds are also high in fiber and — unlike flaxseeds, which need to be ground to unlock the nutrients — can be added directly to your food for a nutrient boost.

3. Instant oats: A quick, nutrient-dense and energizing carbohydrate source for athletes on the go, plain instant oatmeal makes a great early morning pre-workout meal or healthy bedtime snack in lieu of cake or cookies. (Regular oats work just as well. In summer, try overnight oats: Mix oats with milk or yogurt, and refrigerate, then top with fresh fruit and nuts in the morning.) Oats, in both instant and regular forms, are a low-glycemic food that provide slow-burning fuel, helpful for many athletes.

4. Canned beans: This ready-to-go source of plant-based protein is great for busy athletes who don’t have time to cook all meals from scratch. Ireland suggests adding them to a salad for a well-balanced meal. You can also put them on top of a baked sweet potato with salsa and cheese or make them into hummus to eat with crackers or bite-size veggies. Alternately, dried beans can be batch-cooked and placed in containers for easy homemade meals during the week. Though not as convenient as canned beans, they still provide the same slow-digesting carbohydrates and satiating fiber.

The Expert: Sonja Goedkoop, RD, lead dietitian at Zesty

5. Salsa: This refreshing Mexican condiment is more than just a dip for chips, says Goedkoop. She always keeps a jar of salsa around for a light, flavorful addition to homemade Mexican food, as a topping for a quick egg dish or even in place of dressing on a salad. Salsa is packed with nutritious ingredients like vitamin C-rich tomatoes and is a great alternative to traditional high fat or sugary sauces.

6. Quinoa: Goedkoop prefers quinoa to rice due to its fluffy texture and quick cooking time. It is a whole grain and one of the only plant-based foods that contains all nine essential amino acids, making it a good source of protein. It makes a great side dish, or you can make it an entire meal by mixing in beans, herbs and fresh vegetables.

7. Balsamic vinegar: One of Goedkoop’s kitchen must-haves, balsamic vinegar can be used in so many ways. In addition to making a simple salad dressing when combined with olive oil, it also adds a mildly sweet flavor when drizzled over roasted veggies — and it brings flavors together when added to soups or sauces. Balsamic vinegar is a low-calorie, low-sugar alternative to traditional dressings.

The Expert: Leandra Rouse, Nutritionist and Health Coach

8. Dates: Rouse’s favorite whole-food alternative to sports drinks, bars and gels, dates are small and lightweight, so they can easily be carried in a pocket for a long run or bike ride. Dates are also a nutritious way to sweeten your foods — add a couple to smoothies, or chop them up and use in baked goods or raw energy bites. Dates are high in simple sugars and carbohydrates that are essential for endurance sports, and they are also packed with fiber and nutrients like potassium to protect against muscle cramps.

9. Raw cashews: Rouse sings the praises of versatility in raw cashews, another of her pantry staples. These nuts can act as a substitute for cream and milk in many recipes, particularly helpful if you (or a family member) is lactose intolerant. After soaking for at least 15 minutes, they can be blended with water to make cashew milk for lattes and cereal or with lemon juice and water to make a cashew “cream” that can be made sweet or savory.

The Expert: Amyjo Johnson, Nutritionist

10. Legume pasta: Johnson stocks a variety of pasta made from legumes (lentils, beans, etc.). Pastas like black bean spaghetti and chickpea penne are gluten-free options, but, more importantly, they’re packed with long-lasting energy as well as more protein and fiber than regular pasta. She also likes to feed this type of pasta to her kids for a sneaky boost of nutrition.

11. Whole-grain couscous: Quick-cooking millet couscous is also a favorite of Johnson’s.  Prep some vegetables while the couscous is cooking, add olive oil and lemon juice, and you can have a meal ready in about 10 minutes.  

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9 Mistakes You’re Making on Your Weight-Loss Journey

We all wish there were a quick fix to losing weight. Unfortunately, there’s no magic bullet to make the number on your scale match your target weight. And according to the experts, in the pursuit of finding a fast fix, a lot of us are using weight-loss strategies that either don’t work or might even be backfiring.

Are you doing it wrong? Here are nine of the worst strategies you can employ for losing weight — and tips on what you should be doing instead.

1. Working out more but eating less.

This is one of the worst mistakes that certified strength and conditioning specialist Noam Tamir sees with his clients. “These two things don’t go together,” he says. When you amp up your workout regimen, your body will naturally crave more food to fuel it through the intensified training. So when you try to cut calories at the same time, you could end up depriving your body and risk triggering a bout of binge eating.

2. Obsessively cutting calories.

Even if you’re not upping your workout routine, restricting your diet too much can backfire, says Alissa Rumsey, MS, RD. “While it sounds counterintuitive, eating too few calories can hinder your weight-loss efforts as your body ends up holding on to more calories because it isn’t getting enough fuel,” she says. “Calorie restriction can lead to metabolic damage and will make it harder for you to lose weight.”

3. Obsessively working out.

Overdoing it at the gym can also have a reverse effect, even when you’re getting enough fuel from your diet. “When you work out too much, you end up burning muscle in addition to fat,” says Tamir, founder of New York’s T.S. Fitness. “You increase stress hormones in the body, which makes it harder to lose fat. You also put a lot of stress on your joints, which can lead to injuries that cause you to move less and therefore gain weight.” Committing to time in the gym is a key part of losing weight, but only when you give your body the time it needs to recover between sweat sessions.

4. Skipping big meals for a snacking strategy.

Rethinking our eating strategy is a crucial component of weight loss. But avoiding a full plate like the plague is not the answer. “We know that people should be eating a mix of meals and snacks, but people take it to an extreme where they’re snacking all day, and that can backfire,” says Kate Geagan, RD. “It can also blunt your sense of hunger and satiety. When you eat a lot of small meals, you lose your sense of whether or not you’re actually hungry.” If you are opting to forgo three big meals a day for mini meals, make sure you’re paying attention to the overall calories and nutrients you’re consuming in a day — all those snacks add up fast.

5. Skipping breakfast.

Your mom wasn’t joking when she said breakfast was the most important meal of the day: Forgoing it means your body kicks into starvation mode, where it stores food rather than using it for fuel. “I see clients trying not to eat in the morning because they think they can cut calories that way,” says Tamir. “Then they end up eating a lot at dinner when they are most sedentary and tend to overeat.” And that’s a double whammy for your waistline.

6. Doing a cleanse or detox diet.

Despite all the hype, cleanses can be dangerous. “Souping and juicing can be great, but you might still be consuming a lot of calories,” says Geagan, the author of Go Green Get Lean. Juices packed with “superfoods” are often high in calories, and sometimes people mistake juices intended to be meal replacements as alternatives to diet soda or other beverages. Similarly, doing a juice cleanse for a few days is not really teaching you new eating habits. “Consistency in finding an eating plan and sticking to it is a much more effective weight-loss strategy than this ‘detox-retox’ strategy,” says Geagan. “You need to be able to stick with it for the long haul.”

7. Doing too much cardio.

According to Tamir, when people only do cardio to lose weight, they often end up “skinny fat.” Avoiding strength training when you go to the gym in order to increase your calorie burn will help you drop those pounds, but the catch is it won’t change your body composition. Doing too much cardio can even even end up burning muscle and upping your body fat percentage. “Our bodies get used to workouts pretty quickly,” adds Rumsey, who’s also a certified strength and conditioning specialist. “It’s better to have a shorter, more intense workout that keeps your body guessing. High-intensity interval training has been shown to burn more calories in less time, and the after-burn post-workout can last up to 24 hours.”

8. Banning fat or cutting out carbs.

Nixing a singular nutrient group, like all fats, carbs or sugars, can backfire majorly. “While you may lose weight in the short term, these restrictive diets are not easy for people to maintain long term,” says Rumsey, a spokesperson for the Academy of Nutrition and Dietetics. Cutting an entire category of nutrients means you’re cutting out the good stuff, too. “Cutting carbs and sugar can cut off your workout fuel,” says Geagan. “Carbs are those miracle molecules that really fuel our bodies.” In other words, you need them. Rather than putting a moratorium on a macronutrient, pay attention to portion size. “The portion size is what makes the poison,” says Geagan. “You want a balanced diet that has all macronutrients.”

9. Falling for the “health halo.”

One of the biggest mistakes you can make, says Geagan, is getting sucked into the “health halo” around certain foods. Kale, quinoa, agave and coconut all get hyped up for their nutritional benefits, which are certainly real, but that’s not an excuse to start pouring coconut oil — which is still a saturated fat — on everything. Ultimately, losing weight is about looking at your overall lifestyle, not trying to target just one aspect or adding one magical superfood to your plate. Adds Rumsey: “If you try to just address your diet without working on your eating behaviors — like emotional eating or stress eating — or the rest of your lifestyle, it’s unlikely that the weight will stay off.”

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5 Make-Ahead One-Pot Meals

Cooking is fun, but cleaning up? Not so much. If you want to make dinner without the mess, try making one of these one-pot meals. It’s simple: Load fresh ingredients into a cooking vessel. Allow your items to reach edible perfection (warning: some stirring might be involved!). Ring the dinner bell!

1. One-Pot Pasta with Spinach & Tomatoes | Cooking Light
Pasta is an easy and flexible way to make a main meal in one pot. We love this pasta recipe because it uses budget-friendly diced tomatoes and spinach. If you don’t love this combination, make your own riff on this recipe using different veggies. Recipe makes 4 servings at 2 cups pasta mixture plus 1 tablespoon cheese.

Nutrition (per serving): Calories: 334; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 6mg; Sodium: 540mg; Carbohydrate: 56g; Dietary Fiber: 10g; Sugar: 7g; Protein: 14g

2. Easy One-Pot Jambalaya | The Roasted Root
If you’re itching for some cuisine with a dash of Southern charm, check out this recipe for an easy jambalaya made in one pot. It’s guaranteed to conjure up sultry nights on the bayou and is made with chicken, andouille sausage and shrimp simmered to spicy perfection! Recipe makes 8 servings at 11/2 cups each.

Nutrition (per serving): Calories: 331; Total Fat: 13g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 104mg; Sodium: 952mg; Carbohydrate: 23g; Dietary Fiber: 3g; Sugar: 3g; Protein 28g

3. One-Pot Taco Casserole | Fit Foodie Finds
The best dinners come with the least clean up. With this taco recipe, you only need one pot. Yup, you heard that right! Load all the trimmings for terrific tacos into a dish—ground meat, corn, black beans, cheese—and into the oven it goes. This high-protein quick meal is sure to be a kid favorite. Now you can save the mess for when you actually eat the tacos. You’re welcome! Recipe makes 8 servings at 1 cup each.

Nutrition (per serving): Calories: 316; Total Fat: 12g; Saturated Fat: 4g; Monounsaturated Fat: 0g; Cholesterol: 94mg; Sodium: 734mg; Carbohydrate: 25g; Dietary Fiber: 6g; Sugar: 5g; Protein: 28g

4. One-Pot Pea & Bacon Pasta | Savory Nothings
It doesn’t get simpler than this one-pot recipe where pasta shells and peas are simmered in the drippings of freshly rendered bacon. If you want to bump up fiber intake, we suggest replacing traditional pasta with 100% whole-grain pasta. The recipe makes 4 servings to serve some very hungry people, but we suggest sharing as 6 servings if you and your guests have smaller calorie goals. Nutrition information is for 6 servings.

Nutrition (per serving): Calories: 363; Total Fat: 10g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 32mg; Sodium: 624mg; Carbohydrate: 51g; Dietary Fiber: 9g; Sugar: 5g; Protein: 17g

5. Spicy One-Pot Chicken & Chickpeas | Foodie Crush
Chicken thighs are braised along with a colorful mix of kale, tomatoes and garbanzo beans. Adding hot sauce will provide a spicy kick, so adjust the recipe to suit your own spice threshold (do a taste test before serving!). Recipe makes 6 servings.

Nutrition (per serving): Calories: 488; Total Fat: 18g; Saturated Fat: 4g; Monounsaturated Fat: 4g; Cholesterol: 95mg; Sodium: 225mg; Carbohydrate: 50g; Dietary Fiber: 14g; Sugar: 12g; Protein: 40g

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How to Make Cucumber-Pineapple-Mint Popsicles

Need a healthy popsicle recipe? Of course you do! Three superstar ingredients come together in this healthy and refreshing summertime treat. Pineapple contains manganese to boost your metabolism, mint promotes digestion, and cucumber hydrates and reduces bloat. Watch the video for the recipe and the step-by-step demonstration, for what’s sure to become your favorite summer treat.