Shaughnessy Residences – 3- & 4-Bedroom Pre-Construction Marpole Townhomes by Alabaster

At a Glance

• Located at 8123 Shaughnessy Street
• 15 4-storey townhomes
• 3- & 4-bedroom floor plans
• ideal for families
• near schools, shopping, recreation, rapid transit

Traditional Architecture, Contemporary Interiors
From the developer of Osler Residences and Oak + Park, these 15 Marpole townhouses offer an attractive opportunity to enjoy the perks of living in a quiet residential South Vancouver neighbourhood. Near David Lloyd George Elementary and Sir Winston Churchill Secondary, an International Baccalaureate School, Shaughnessy Residences is an ideal location to raise a family.

Be A Presale Condo VIP!

Find Out About New Presales & Get Access to VIP Openings & Special Promotions!

Email Address *

Phone number

First Name

Last Name

Interested In:

New Vancouver Presale Condos Buying a Presale Condo
Selling a Presale Condo

I am currently working with a Realtor

* indicates required

Shopping and leisure opportunities are close at hand. For groceries, choose from the new Safeway at Granville and 70th Avenue or the brand new T&T supermarket at Marine Gateway, where a new Cineplex has also opened. Oakridge Centre Mall and the McArthurGlen Designer Outlet are less than a 10-minute drive by car. Just five minutes away, the Marine Drive Canada Line station offers easy rapid transit access to YVR Airport and Downtown Vancouver. And to keep fit, enjoy Oak Park’s grass playing fields, tennis courts, baseball diamond, and walking trails.

Pricing for Shaughnessy Residences
Sales start May 2016. Sign up to our VIP list above to ensure you’re immediately informed of Shaughnessy Residences pricing as soon as they’re released. Alabaster’s recent project, Osler Residences, sold out quickly, so we expect the same level of interest for these spacious homes.

Floor Plans for Shaughnessy Residences
Alabaster has yet to release floor plan details for Shaughnessy Residences’ 3- and 4-bedroom townhomes.

Amenities at Shaughnessy Residences
Details have yet to be determined.

Parking and Storage
Alabaster has not released details, but we expect at least one underground parking stall per residence.

Maintenance Fees at Shaughnessy Residences
As this development is in pre-construction, maintenance fees have not yet been finalized.

Developer Team for Shaughnessy Residences
Alabaster Homes is a boutique Vancouver developer inspired by the city’s neighbourhoods. From the classic beauty of Shaughnessy to the urban energy of Oakridge, their vision is to enhance communities and create new legacies.

Alabaster has teamed up with Formwerks Architectural and Occupy Design to create Shaughnessy Residences. Formwerks has a reputation for sensitive, user-friendly architecture that embodies clients’ functional requirements within an artistic building form. Their experience ranges from single-family homes to multi-family projects and commercial buildings. Similarly, Occupy Design seeks to achieve the best experience for those using the spaces.

Expected Completion for Shaughnessy Residences
To be announced.

Are you interested in learning more about other homes in Marpole, South Vancouver, or near the Cambie Corridor?

Check out these great Marpole presales!

The post Shaughnessy Residences – 3- & 4-Bedroom Pre-Construction Marpole Townhomes by Alabaster appeared first on Vancouver Real Estate by Mike Stewart 604-763-3136.

from Blog – Vancouver Real Estate by Mike Stewart 604-763-3136 http://ift.tt/23f2IzA

Arne Vancouver – 20 Danish-Inspired Mount Pleasant Pre-Construction Townhomes by MONDEVO

At a Glance

• located at 321 East 16th Avenue
• courtyard-separated, 3-storey twin buildings
• 1-, 2- and 3-bedroom contemporary townhomes
• 29 area transportation options
• 115 nearby eateries
• boutiques, cafes, shops within walking distance
• close to parks, schools, churches

Danish-Inspired Modernity
Arne by MONDEVO is a boutique collection of twenty Mount Pleasant townhomes with a clean, warm expression that balances architectural modernity with flexible layouts. Its floor space ratio, open courtyard layout, outdoor stroller lockers, and proximity to a park with a playground make this development ideal for young families. Arne’s first two storeys are a very crisp cube in white brick veneer, with form and material emphasizing the individuality of each dwelling. The upper storey is a more subtle, contrasting expression of metal faux wood siding that recedes from view, giving the impression of a smaller external facing.

Be A Presale Condo VIP!

Find Out About New Presales & Get Access to VIP Openings & Special Promotions!

Email Address *

Phone number

First Name

Last Name

Interested In:

New Vancouver Presale Condos Buying a Presale Condo
Selling a Presale Condo

I am currently working with a Realtor

* indicates required

Situated in eclectic Mount Pleasant, vibrant Main Street, with its wide assortment of independent businesses, is just outside your doorstep. From bakeries, cafes, and eateries, to boutiques, shops, and professional services, here is where you’ll find your everyday needs. Nearby parks, schools, Mount Pleasant Community Centre, Science World, and False Creek ensure families need not travel far for their educational and recreation needs. To venture further afield, frequent trolley bus service on Main Street is a popular way for neighbourhood residents to conveniently access other parts of the city.

Pricing for Arne
As this development is in pre-construction, details are still forthcoming. Don’t miss out on an opportunity to buy into Arne. Subscribe to our VIP list above for priority announcements.

Floor Plans for Arne
Although MONDEVO has not published any plans for Arne, there will be a mix of flexible layouts for nine 1-bedroom units with private patios on the ground floor, two 2-bedroom homes, and nine 3-bedroom townhomes with rooftop patios.

Amenities at Arne
A central courtyard with a hopscotch design will act as a community social space where children can be easily supervised while playing outside in a secure environment. Each ground level home will have private outdoor patios that are planted and screened to accommodate barbecues. Townhomes will offer relaxing rooftop patios. For more open spaces, Tea Swamp Park is on the next block and Robson Park is three blocks northeast.

Parking and Storage
Resident parking will be available in one level of underground. Six Class B bike stalls are slated for the front, east-side yard, and there will be outdoor stroller lockers.

Maintenance Fees at Arne
As with pricing, these are to be determined.

Developer Team for Arne
MONDEVO and b Squared Architecture, who brought us the successful Skala development just one block away, have partnered to demonstrate, yet again, artful homebuilding.

Vancouver-based MONDEVO combines cutting-edge design and smart floor-planning to create highly functional, stunning homes that exude urban sophistication. b Squared Architecture is a young Vancouver design firm that was founded in 2005. Their penchant for crisp, modern design has attracted the accolades of a young and optimistic client base. In 2008, b Squared was awarded the BC Wood Works Award for the Multi-Family Division.

Expected Completion for Arne
Date pending.

Are you interested in learning more about other homes in Mount Pleasant, East False Creek, or the Cambie Corridor?

Check out these great Mount Pleasant presales!

The post Arne Vancouver – 20 Danish-Inspired Mount Pleasant Pre-Construction Townhomes by MONDEVO appeared first on Vancouver Real Estate by Mike Stewart 604-763-3136.

from Blog – Vancouver Real Estate by Mike Stewart 604-763-3136 http://ift.tt/1VXV2mp

What’s New In The MyFitnessPal App: April 2016

Here at MyFitnessPal, we’re always striving to make it as easy as possible for our users to track their food and activity, stay motivated, and reach their goals. Whenever we make changes and updates to the app, we do it with these objectives in mind.

We started thinking that it might be helpful for our users to have a place where they can get familiar with all of the new features we’ve released. That’s why we decide to post a product roundup to recap all of the updates we’ve made to the app.

Let’s take a quick look at what we’ve been up to:

Restaurant Logging

Our Restaurant Logging feature allows you to view calorie and nutrient information for 500,000+ restaurant menus, pick items that fit your goals, and quickly log them in your MyFitnessPal diary.

  

Read More: MyFitnessPal Restaurant Logging: Now on iOS and Android!

We’ve also added the ability to Filter and Sort menu items on iOS.

  

Read More: Filtering + Sorting Come To MyFitnessPal Restaurant Logging

Progress Photos

Adding Progress Photos to your weight entries allows you to see a visual history of your achievements. You have the option to share your photos and help inspire others. Our iOS users can post their photos in the MyFitnessPal newsfeed.

  

Read More: MyFitnessPal Progress Photos: See and Celebrate Your Success

Starting Weight

You can now make changes to your Starting Weight and set a new benchmark for your progress.

  

Read More: Track Your Progress From A New Starting Weight

MyFitnessPal Beta Program

Help us make future versions of MyFitnessPal great by joining our beta program. To get started, go to the Help screen in the app and tap Join Our Beta Program.

  

You can also sign up by clicking: Join The Beta Program.

Blog Posts in the Newsfeed

The blog posts in your newsfeed now have bigger pictures and titles that are easier to read.

  

Bonus Round

And that’s not all …

• We now support both the split-view and slide over features of iPad Multitasking on the iPad Mini 4, iPad Air 2 and iPad Pro.
• The “select all” option in the Edit mode of the diary on Android is back.
• We’ve improved exercise syncing from MapMyFitness/UA Record to MyFitnessPal.
• It’s easier than ever to see all available tabs and navigate between them on iOS.
• We’ve improved our syncing with Google Fit on Android.
• The design of our sign-up and log-in screens has been updated on Android.

Future Roundups

Be sure to keep any eye out for future updates where we’ll summarize the changes we’ve made to the MyFitnessPal app.

Please Note: These changes are rolling out slowly so don’t worry if you don’t see all of them in the app yet. Not all of these features are available internationally.

Until next time, happy tracking!

The post What’s New In The MyFitnessPal App: April 2016 appeared first on Hello Healthy.

from Hello Healthy http://ift.tt/24q5FQ0

Lemon Garlic Chicken

These moist, juicy chicken cutlets from Food Fanatic simmer in a lemon-garlic sauce for a quick and easy dinner ready in 25 minutes. Serve with lightly buttered whole-wheat orzo, noodles or rice and a side of steamed veggies.

Lemon Garlic Chicken

Ingredients

• 2 tablespoons unsalted butter
• 1 tablespoon canola oil
• 2 boneless, skinless chicken breasts, pounded thin into cutlets
• Salt and pepper
• 1/3 cup all-purpose flour, plus 2 tablespoons
• 1/2 cup chicken broth
• 1 medium lemon, juiced
• 1 clove garlic, minced
• 1 green onion, sliced

Directions

Place a cast-iron skillet over medium-high heat. When hot, add 1 tablespoon of the butter and oil, and swirl to coat.

Meanwhile, sprinkle each chicken breast with salt and pepper on both sides.

Place 1/3 cup of the flour in a shallow bowl, and dunk each chicken breast in it. Cover each side with flour, but shake off any excess.

Place the chicken in the pan, and cook for 2–4 minutes on each side, until nice and browned. (Don’t worry too much about cooking them all the way through, but be sure to brown both sides.)

Remove the chicken from the pan, and reduce the heat to low.

Add the remaining tablespoon of butter and 2 tablespoons of flour. Whisk together to create a roux, and let it cook for at least 1 minute.

Next, add the chicken broth and lemon juice. Whisk to combine with the butter and flour mixture. Add the chicken back to the pan. Let it simmer, and the sauce will thicken in about a minute. Add the garlic, and simmer another 30 seconds. Sprinkle the sliced scallion on top, and then serve.

Nutrition Information

Serves: 2 |  Serving Size: 1/2 recipe

Per serving: Calories: 371; Total Fat: 22g; Saturated Fat: 9g; Monounsaturated Fat: 8g; Cholesterol: 95mg; Sodium: 416mg; Carbohydrate: 19g; Dietary Fiber: 1g; Sugar: 1g; Protein: 25g

Nutrition Bonus: Potassium: 94mg; Iron: 11%; Vitamin A: 12%; Vitamin C: 17%; Calcium: 3% 

 

We’re Food Fanatic – a gathering of the best food bloggers the internet has to offer in one tasty spot. If you love food? We’re your people. For more delicious recipes, connect with us on Facebook, Twitter and Pinterest.

Original recipe created by Christina of Dessert for Two and published on Food Fanatic.

The post Lemon Garlic Chicken appeared first on Hello Healthy.

from Hello Healthy http://ift.tt/26BnihX

Now in Messages: Video/Voice/Screenshare & Integrations

Ask the Dietitian: Is It OK to Eat Sugary Fruit?

Lately, it feels like we’re in the throes of sugar-phobia, and, to be fair, it’s not without good reason. The popular media, trusted health organizations (like the American Heart Association, World Health Organization and National Academy of Medicine) and high-profile nutrition experts have all called for us to eat less added sugar.

After all, added sugar has been tied to the obesity epidemic and related chronic illnesses like heart disease, Type 2 diabetes and some cancers. As the general public leans away from soda, sweet breakfast cereals and store-bought cookies, it’s tempting to celebrate sugar’s status as a nutrition super-villain. But, as a dietitian, I can’t help but feel this new awareness comes with unintended consequences, namely in the upswing of people who ask me: “Is it OK to eat fruit? It’s so high in sugar.”

That a fear of fruit was born out of recommendations to eat less added sugar shows a lack of nuance in the way we think about nutrition.

Nutrition With Nuance
Instead of judging foods by all they have to offer, we tend to narrowly judge them based on one or two things and quickly categorize them as either “good” or “bad.” In other words, how many carbs, and how much fat and protein does a food contain, and in what proportion? If the stars align (booyah, only 5 grams of sugar!) then we think “it must be ‘good’ for me, so I’m going to eat it.”

By that logic, an orange can be compared to cola. After all, gram for gram, your sweet citrus snack has about as many calories, carbohydrates and sugar as cola (see table below). This comparison is, of course, very silly because we all know oranges outweigh soda when it comes to nutritional quality. But, we’re lured into this thought process because the framework we have for learning, thinking and speaking about food is nutrient-focused.

	Cola (100 grams)	Orange (100 grams)
Calories	38	47
Fat (g)	0	0
Sodium (mg)	4	0
Potassium (mg)	2	181
Carbohydrate (g)	10	12
Dietary Fiber (g)	0	2
Sugar (g)	9	9
Protein (g)	0	1
Vitamin A (%DV	0	4
Vitamin C (%DV)	0	88

My simple, nutrient-focused defense is this: You get more nutritional bang for your calorie buck with oranges. You get more fiber, potassium and vitamins A and C from oranges than from soda. The fiber in fresh oranges contributes to satiety, making it very difficult to down more than 2—3 at a time. It’s a different story with soda.

This explanation should be enough, but it’s not. Food is not a sum of its nutrients. For example, phytochemicals in fruit have been shown to reduce obesity by suppressing the growth of fat tissues and acting as antioxidants against inflammation. Some phytochemicals like carotenoids, also known as vitamin A, are counted among our core micronutrients. Others, like anthocyanin and polyphenols, are not considered micronutrients but do hold valuable health benefits anyway. It’s useful to have an educated understanding about which nutrients are healthful or harmful. But, when it’s time to decide whether or not you should eat something, ask whether the food as a whole is positively contributing to your health.

The Fruitful Verdict
When you consider fruit’s contribution to health, the answer is clear: Fruit fears go against the science that eating enough fruits and vegetables can lower your risk for heart disease, Type 2 diabetes, cancer and so much more. The Centers for Disease Control and Prevention conclude that replacing high-calorie, less-nutritious foods with fruit and vegetables is a good strategy for weight loss. If you haven’t been diagnosed with diabetes or have a fruit allergy, you don’t need to be cautious with your intake.

3 Questions to Ask Yourself When Cutting Back on Sugar
Hopefully, we’ve convinced you to stop fearing fruit! Still interested in cutting your added sugar intake? Ask yourself these three questions:

1. Is the sugar in this food mostly added sugar or natural sugar (e.g., from fruit, vegetables, dairy)?
2. Is the food that I am eating providing me with more than just empty calories?
3. Am I enjoying this food as part of a sensible and well-balanced diet?

The post Ask the Dietitian: Is It OK to Eat Sugary Fruit? appeared first on Hello Healthy.

from Hello Healthy http://ift.tt/1SP6jBB

Which is better: Western Red Cedar or Yellow Cedar

If you are considering a custom home there are numerous decisions you have to make including what type of logs and timbers to build with? When building a custom home, it’s very important to select the best wood species for your project in order to maximize overall durability, while minimizing cost. Today we are going to look at two of the most popular types of cedar, Western Red Cedar and Alaskan Yellow Cedar. Known for their rich aromatic and being highly decay resistant We will look at the advantages and disadvantages of building with each and the costs associated.

Western Red Cedar

A premium slow growth timber and the most abundant cedar tree available in Western Canada, Western Red Cedar primarily grows in British Columbia and is our preferred choice for many of the custom log home and timber frame structures. Although it is one of the lightest in weight of all commercially important softwood species, Western Red Cedar is very decay resistant and it can yield a larger variety of dimensional lumber. Its abundance and favorable properties make it the dominant choice for building and exports, especially in Europe since it does not have to be heat treated before exporting; and being twice as stable as other softwood species, Western Red Cedar is highly durable and weather resistant. Its natural oils are insect and decay resistant, and left in its natural state it remains beautiful and aesthetically pleasing. Western Red Cedar dries readily with very little shrinkage and has excellent working qualities, machining to a smooth, satiny finish.

Rich in texture, with a unique tactile grain, Western Red Cedar combines visual harmony with stability and durability, making it the common choice for a number of projects such as: siding, decks, fences, planters, screens, and garden furniture. Given its ability to withstand the elements, if you are looking to build your log or timber frame home in an area where extreme weather dominates we would be most inclined to recommend Western Red Cedar.  

Western Red Cedar is also known for their flared butt ends that offers a unique character to many log homes both inside and outside. If you like this type of look and feel for your home western red cedar may be the best type of timber for your home. If you don’t particularly like this look you can still use red cedar without flared ends.

Alaskan Yellow Cedar (also known as Cypress)

The slow growing Alaskan Yellow Cedar is a tough, solid tree and the hardest known cedar in the world, while also boasting exceptional longevity. Due to its straight grain and yellow colour, Yellow Cedar wood is very valuable commercially. It is used extensively for paddles,  boat building, as well as other exterior projects such as bridges, decking, stairs and landscaping. Similar to the Red Cedar, it is highly decay resistant and strongly aromatic when freshly cut, due to its natural oils. However, it’s interesting to note that the Alaskan Yellow Cedar is not in fact a cedar tree, but a cypress tree.

Considerably harder when dry than most commercial softwoods, and therefore much stronger, AYC has excellent strength and wear properties as well as great impact resistance. It is suitable for all types of joinery and carpentry due to its appearance, durability and easy working characteristics. This wood is so easy to work that it has become prized for applications such as joinery and carpentry, decorative panelling, furniture, mouldings and cabinetwork. It also withstands constant wear and load impacts without forming ridges or splitting, and does not splinter.

One of the disadvantages of Alaskan Yellow Cedar is the ability to sourcing large diameter high quality wood. For this reason many builders choose red cedar over yellow cedar.

Cost Comparison: Western Red Cedar vs Alaskan Yellow Cedar 

This chart compares the average cost of Western Red Cedar vs. Alaskan Yellow Cedar depending on the style of timber home you choose:

	Western Red Cedar	Western Red Cedar w/Flared Ends	Alaskan Yellow Cedar
Full Scribe	$55-$75	$65-85	$50-$60
Post & Beam	$40-$65	$45-$70	$35-$55
Timber Frame	$55-$65	N/A	$40-$55

We hope this has given you a better understanding of the differences between the two cedar options available, and why we choose Western Red Cedar. If you have any specific questions we would be happy to discuss them. Please feel free to email us: info@artisanlog.com.

If you would like to know more about the cost associated with building your custom log home you may want to read these articles as well:

• What are the best logs for building my log home?
• How Much Do Log Homes Cost
• How Much Does It Cost To Transport and Export a Log Home
• The Difference Between Timber Frame, Post and Beam and Full Scribe Log Homes

from Artisan Custom Log Homes http://ift.tt/24o3Gvy

5 Benefits of Breathing Correctly

Breathing isn’t something most of us often think about — until it becomes difficult. After a strenuous run, we’re out of breath and struggle to intake enough oxygen to propel us for the next mile. When we’re experiencing great stress, we feel our breathing become thin or labored. We focus on other aspects of our well-being (improving our form and posture, developing strength and flexibility, bettering our diets), but breathing is rarely given attention.

Deep, full breathing is a subtle yet powerful habit we can practice every day, in any location — whether on the commute to work or before we fall asleep at night — to reap significant emotional, psychological and physical benefits. Here, we reveal a few of the many results you can expect from giving your breath some TLC.

1. Reduced anxiety and stress. When we’re under intense pressure (envision your toughest week at work), the sympathetic nervous system is triggered. Breathing becomes shallow, drawing from the chest rather than deep in the lower lungs, leading to a sensation of breathlessness. Levels of cortisol and epinephrine (also known as adrenaline) rise, increasing blood pressure and pulse. The vagus nerve acts as a brake that halts the stress reaction and engages the parasympathetic nervous system, eliciting a state of calm, the Cleveland Wellness Clinic notes. By practicing deep breathing — with full breaths filling your abdomen and engaging your diaphragm — you can activate your vagus nerve and regain balance.

2. Improved energy and mood. Feeling sluggish or grouchy? One of the most effective ways to instantly boost your energy and mood is to focus on the breath. A revealing 2010 research study demonstrated that manipulating participants’ breathing patterns resulted in significantly different emotional states. In the study, participants were instructed exactly how to breathe to combat feelings like fear and anxiety. By adjusting your posture and spending a few minutes taking deep, full breaths, you will increase the amounts of oxygen and feel-good hormones like oxytocin and prolactin that reach your brain. Balance and positivity will be restored.

3. Minimized pain. Mindful breathing can help diminish physical pain, be it chronic discomfort or episodic muscle cramps. Try to redirect your thoughts to the breath, silently saying the words “in” and “out” with each inhale and exhale. Deep breathing releases endorphins throughout the body, which serve as natural painkillers, while the practice of training your mind to find a state of calm amid intense pain will improve endurance.

4. Expanded lung capacity and stamina. With regular breathwork, your lungs are capable of expanding, thereby increasing your ability to perform at high altitudes or exercise for extended periods of time (on land or in water). Over time, practicing deep abdominal breathing can enable you to harness the full potential of your pulmonary system to intake and distribute oxygen throughout your body.

5. Peace of mind. Don’t underestimate this intuitive yet important benefit of mindful breathing. Expect enhanced self-awareness, self-acceptance and self-discipline. The benefits extend to our relationships: We can become more patient, insightful and thoughtful in how we react to the behaviors or actions of others.

---

Ready to begin your own practice of deep breathing? There are various techniques, and we suggest testing a few styles to find the one that best suits you. Try this popular method to start.

Abdominal Breathing Technique

• Find a stable yet comfortable position, whether seated or lying on a level surface.
• Close your eyes, if it feels natural, or soften your gaze.
• Place one hand on your chest and the other on your abdomen.
• Exhale completely through your mouth. Then, take a deep, slow breath in through your nose, inhaling for a count of 5.
• The hand on the abdomen should rise higher than the hand on your chest, ensuring that the diaphragm is inflating with enough air to fully inflate the lungs.
• Pause briefly, then exhale slowly for a count of 5.
• Continue for 5 minutes, with the goal of ultimately increasing to 10 minutes.

---

UA athlete Kelley O’Hara knows how important it is to take time to breathe. Enter here to enter to win an Under Armour x Philosophy Breathe Pack!

The post 5 Benefits of Breathing Correctly appeared first on Hello Healthy.

from Hello Healthy http://ift.tt/1SNLuGw

Shaved Brussels Sprouts Salad

When cooked properly, Brussels sprouts can be a real treat, but did you know they could also be eaten raw? Eat Spin Run Repeat pairs thinly sliced raw Brussels sprouts with crunchy walnuts, sweet pomegranate arils and a simple apple cider vinaigrette for a crunchy alternative to coleslaw. Serve with sliced pork tenderloin or skirt steak to increase the protein content of your meal.

Shaved Brussels Sprouts Salad

Ingredients

• 3 cups peeled and diced winter squash (kabocha, butternut, acorn, etc.)
• 2 teaspoons dried herbs of choice
• Salt and black pepper
• ​6 cups shredded Brussels sprouts
• 1 cup pomegranate arils (from 1 medium pomegranate)
• 1/3 cup chopped walnuts
• 1 tablespoon minced fresh sage

For the dressing

• 1 tablespoon olive oil
• 2 tablespoons apple cider vinegar
• 1 tablespoon maple syrup

Directions

Preheat the oven to 375°F, and line a baking sheet with foil or parchment paper.

Place squash on pan. Mist with cooking spray, and sprinkle on herbs, salt and pepper. Toss to coat. Roast for 30 minutes.

While the squash cooks, combine the Brussels sprouts, pomegranate arils, walnuts and sage in a large bowl.

In a small bowl, whisk together the dressing, then season with salt and pepper.

Once the squash is ready, add it to the bowl with the rest of the salad. Drizzle the dressing on top, and toss to coat. Allow to sit at room temperature for about 5 minutes to let flavors develop before serving.

Nutrition Information

Serves: 3 |  Serving Size: 2 cups

Per serving: Calories: 333; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 53mg; Carbohydrate: 51g; Dietary Fiber: 13g; Sugar: 20g; Protein: 11g

Nutrition Bonus: Potassium: 692mg; Iron: 22%; Vitamin A: 328%; Vitamin C: 300%; Calcium: 17% 

Angela is an avid runner, fitness instructor, foodie, healthy living blogger, and owner of Spin 360 Health Coaching. Having lost weight by making healthy lifestyle changes herself, Angela’s goal is to support, inspire, and motivate others to improve their health and be their best. You can find delicious recipes, workouts, and tips for living your best life on her blog, Eat Spin Run Repeat. Connect with her onTwitter, Facebook, Pinterest, and Instagram.

Photo courtesy of Angela Simpson. Original recipe can be found on Eat Spin Run Repeat.

The post Shaved Brussels Sprouts Salad appeared first on Hello Healthy.

from Hello Healthy http://ift.tt/1VV0OW0

Improve Flexibility, Strength and Fat Burning with This Lunge Workout

Lunges are incredibly versatile. You can improve your flexibility, strengthen your muscles or burn fat if you pick the right lunge variation for your goals.

This lunge workout focuses on all three aforementioned goals to build a well-rounded routine for any fitness level; simply adjust the weights used based on your current strength.

Tip: Before trying this workout, learn to lunge the right way.

1. Warmup

Lunges are a mainstay in any quality warmup because they prime the entire lower body for a tough workout. You’ll stretch the hip flexors, hamstrings and calves while building knee, hip and core stability with a variety of movements. You even mobilize your upper body by adding reaching and rotational motions for your shoulders and upper back.

Perform these four exercises back-to-back with minimal rest, using slow and smooth motions to maintain proper positions:

• Pull-Back Butt Kick to Overhead Lunge x 5 reps per side
• High Knee to Overhead Lunge x 5 reps per side
• Walking Spiderman with Hip Lift and Reach x 5 reps per side
• Alternating Lateral Lunge with Overhead Reach x 5 reps per side

When lunging, be sure to brace your abs and squeeze your glutes on the same side as your back leg to avoid overarching your lower back. As you reach and rotate through your shoulders, follow your hand with your eyes and keep a double chin so you don’t hyperextend your neck.

2. Build Strength

Add weight to any lunge, and you’ve instantly got yourself a top-notch strength-building exercise. This strength workout incorporates lunges in several directions to target your lower-body muscles from multiple angles.

Body weight alone is enough for many people to get stronger, but adding a barbell, kettlebell or dumbbells can increase the intensity for faster strength gains.

Reverse Lunges: 3–4 sets x 6–8 reps per side

Start with reverse lunges because they work best for heavier weights. There’s less eccentric stress (i.e., slowing down the weight after your foot lands) than a forward lunge and less strain on the knee since it’s easier to keep your knee in line with your foot. Pick one of these three variations:

• Barbell Reverse Lunge – Front Squat Grip
• Dumbbell Goblet Reverse Lunge
• Assisted Reverse Lunge

Forward Lunges: 3–4 sets x 8–10 reps per side

Forward lunges cater more to moderate weight and reps since it’s tougher to control your hip and knee position compared with reverse lunges. Be sure to lean forward slightly to keep your core braced. Tap your back knee to the floor if possible, and don’t allow your knee to travel too far past your toes. Here are three of our favorite forward lunges:

• Barbell Forward Lunge
• Dumbbell Walking Lunges
• Dumbbell Forward Lunge to Step

Lateral Lunges: 3–4 sets x 10–12 reps per side

People often forget that lunges can be done side to side, not just forward and backward. Lateral lunges build strong glutes and hamstrings while opening up the hips and ankles. Use lighter weights here, and work on achieving a full range of motion. Try one of these lateral lunges:

• Plate-Loaded Lateral Lunge
• Dumbbell Goblet Lateral Lunge
• Dumbbell Goblet Cossack Squat

3. Burn Fat

To finish off the workout, we’ve picked an extra-evil lunging movement that burns fat fast: the split-squat jump. This exercise works well for almost anyone (barring an existing injury); just adjust the speed and height of your jumps. Beware: These can be high-impact, so start slow and increase your speed and height as you feel comfortable.

Split-Squat Jumps: 3–5 rounds of 20–40 seconds (rest 20–40 seconds between rounds)

Love Your Lunges

This multifaceted workout shows just how useful lunges can be for any fitness goal. Pick your favorite movements from each list, and lunge your way to better mobility, strength and fat loss.

The post Improve Flexibility, Strength and Fat Burning with This Lunge Workout appeared first on Hello Healthy.

from Hello Healthy http://ift.tt/26xh82s

The Internet of Things: A Primer for Businesses

Imagine a world where billions of everyday objects collect and store data in the cloud about what’s happening in, on, and around them. Now consider the possibilities for any business that can find the most effective ways to tap into the power of all this data and put it to good use.

Though it might sound like science fiction, this is a world we already live in—and it’s growing at a rapid pace. The Internet of Things (IoT) is here, and it poses a fascinating new range of opportunities for companies willing to embrace its potential.

If you’re eager to know more about the Internet of Things and what it can do for your brand, look no further than these articles from The Hiring Headquarters—Upwork’s resource for entrepreneurs, executives, and freelancers.

What Is the Internet of Things, Anyway?

With the IoT expected to encompass more than 50 billion objects around the globe by the year 2020, it brings not just potential convenience but also incredible opportunities for interaction and marketing.

“Eye on the IoT: An Intro to the Internet of Things” provides an accessible on-ramp for understanding what the IoT actually is and the impact it’s expected to have heading into the future.

It includes a helpful diagram that shows just what an IoT-connected household looks like. Beyond the game-changing advantages presented by this technology, there are also related concerns and factors that could affect the way we do business.

How Will the IoT Affect Big Data?

Businesses that learn to use the data data flowing in from the IoT will have to take a closer look at their existing data architecture and ensure they’re equipped to handle the load. Big data is only going to get bigger, which is why avoiding growing pains when scaling up requires a careful, measured approach.

“5 Ways the Internet of Things Will Change Big Data” examines some of the biggest obstacles and how they can be overcome. Aside from offering insight into how businesses can benefit from the increase in big data, the article offers practical tips and technical suggestions to help companies navigate the transition.

How To Access the IoT’s Marketing Power

Information is power, especially when it comes to your customer base. Being armed with the right info about your target market’s habits, needs, and problems can help you improve your products and services. It also makes it far easier for your brand to engage with them effectively—based on actual data from your customers—in order to forge a stronger bond.

“5 Tips for Crafting a Marketing Strategy for the Internet of Things” considers what the IoT has to offer from a marketing standpoint, and suggests how it can apply to both customer service efforts and a broader marketing plan. It explores specific approaches to help maximize the use and value of the data collected while enhancing the effectiveness of a promotional strategy.

To stay up-to-date on the latest developments with the Internet of Things, be sure to keep an eye on The Hiring Headquarters.

The post The Internet of Things: A Primer for Businesses appeared first on Upwork Blog.

from Upwork Blog http://ift.tt/1Tynjfp

Protein-Packed Breakfast Burritos

Fit Foodie Finds’ protein-packed breakfast burrito recipe is meal prep at its finest. With a whopping 27 grams of protein per serving, this savory egg-n-bacon wrap is perfect to grab before work or school! Make a few extra to store in the freezer, and pop one in the toaster oven for an easy reheat meal later in the week.

Protein-Packed Breakfast Burritos

Ingredients

• 8 large eggs
• 2 tablespoons 2% milk
• 1 tablespoon olive oil
• 1 tablespoon minced garlic
• 1 red bell pepper, minced
• 1/2 red onion, minced
• 4 slices  thick-cut bacon, cooked until crispy
• Salt and pepper
• 4 multigrain flatbreads
• 1/2 cup shredded Mexican blend cheese

Directions

In a large bowl, whisk eggs and milk. Set aside.

Heat olive oil and garlic in a medium skillet set over medium-high heat.

Add red pepper and onion, and sauté 3–5 minutes, or until onions begin to turn translucent. Add eggs, reduce heat to medium and cook another  3–5 minutes, or until eggs are set.

Place 1/4 of the egg mixture and a piece of bacon on top of each flatbread. Sprinkle with cheese. Enjoy immediately, or wrap tightly in plastic wrap or foil to take on the go.

Nutrition Information

Serves: 4 |  Serving Size: 1/4 recipe

Per serving: Calories: 371; Total Fat: 22g; Saturated Fat: 7g; Monounsaturated Fat: 4g; Cholesterol: 391mg; Sodium: 565mg; Carbohydrate: 21g; Dietary Fiber: 9g; Sugar: 3g; Protein: 27g

Nutrition Bonus: Potassium: 184mg; Iron: 10%; Vitamin A: 33%; Vitamin C: 66%; Calcium: 15% 

Lee is the author, recipe creator, and photographer behind the healthy food blog, FitFoodieFinds. She’s based in the Twin Cities where she runs her blog full time, teaches group fitness, and loves anything and everything about the outdoors. Check out her out on Twitter, Facebook, Instagram and Pinterest.

Photo courtesy of Lee Hersh. Recipe originally published on Fit Foodie Finds.

The post Protein-Packed Breakfast Burritos appeared first on Hello Healthy.

from Hello Healthy http://ift.tt/1TwTNqz

Ask the Dietitian: Is a Calorie a Calorie?

As the dietitian for MyFitnessPal, I’m often asked, “Is a calorie a calorie?” Well, according to the laws of thermodymanics, yes, all calories are created equal (at least on paper). But—and this is a big but—the way the body breaks down carbohydrates, protein and fat, the three main sources of calories in our diet (four if you count alcohol), and the effect they have on our bodies differ vastly. There are semester-long courses that explain just how our bodies break down, burn and store each of these four calorie sources differently (I know because I took one in graduate school), but since this is a 750-word blog post and not a 750-page textbook, I’ll try do my best to briefly explain why not all calories are created equal.

Fats

In addition to being a potent and flavorful source of energy, fats slow digestion, deliver important fat-soluble vitamins to the body, and provide important building blocks for every one of our cells.

All dietary fats provide about 9 calories per gram but, as you likely already know, some fats are better for our health than others. For example, polyunsaturated omega-3 fats, found in foods like wild salmon and flaxseed, have protective, anti-inflammatory properties, whereas artificial trans fats have been linked to increased inflammation and heart disease.

Protein

Protein also keeps us feeling fuller for longer by slowing digestion, but its primary role in the body is to maintain and build new cells. Protein needs are greatest during childhood, adolescence and pregnancy, when the body is growing and adding new tissues. But we now also know that protein is beneficial during weight loss, as it contributes to satiety and offsets the amount of lean muscle that is burned for energy, in addition to fat, during a calorie deficit.

All proteins provide about 4 calories per gram but there are higher quality proteins, which may reduce appetite and optimize muscle repair and recovery (think: fish or eggs), and lower quality proteins (think: hamburger meat) that are loaded with branched-chain amino acids, which have been linked to metabolic disease and insulin resistance. In this case, you get more nutritional bang for your buck if you consume 4 calories of high quality protein.

Carbohydrates

When it comes to differentiating calories, carbohydrates are by far the most complex (pardon the pun) mostly because our bodies use the different types of carbohydrates (such as fiber, starch and sugar) in very different ways.

Carbohydrates are used by the body as a quick source of energy, particularly for the brain, liver and muscles. All carbohydrates (with the exception of fiber, which our body can’t digest) provide 4 calories per gram. But just as there are healthier fats and higher-quality proteins, there are varying degrees of carbohydrate quality.

Though not a source of calories, fiber is considered a high-quality carbohydrate since it slows digestion (thus making you feel fuller, longer) and can moderate the absorption of other nutrients, like sugar. For this reason, high-quality carbohydrates typically contain fiber and are minimally processed. These include fruits, vegetables, whole grains and legumes. Lower-quality carbohydrates almost always lack fiber (with the exception of dairy which contains natural sugars packaged with protein) and add little more than “empty calories” to our diets.

By now it’s probably clear that a calorie from fat is not the same as a calorie from protein or carbohydrate. But let’s take it a step further and compare calories from two different types of sugar: glucose and fructose.

Starchy foods like rice, potatoes and pasta, are predominantly made up of glucose, a simple sugar that that can be burned for energy by every cell in our bodies. It’s stored in our liver and muscles for a quick source of energy during exercise or while we sleep. Unprocessed starchy foods, like brown rice, potatoes with the skin on and 100% whole-wheat pasta, contain the food’s natural fiber as well as some vitamins and minerals.

Unlike glucose, which can be burned for energy by all organs, fructose can really only be broken down in the liver. It’s also the sweetest tasting of the three simple sugars which makes it enjoyable on the tastebuds. In nature, fructose is found in fruits bound tightly to indigestible fiber that, as we already know, reduces and slows its absorption. Unfortunately, the majority of fructose in our diets isn’t from fruits–it’s from calorie-containing sweeteners added to sweetened beverages and the majority of processed foods—including these 10 foods that might surprise you.

Here’s the main difference between these two sugars: While too many calories from glucose can lead to weight gain and accumulation of the less harmful subcutaneous fat, too many calories from fructose (found in calorie-containing sweeteners like sugar, honey, high fructose corn syrup etc…) can overwhelm the liver, contributing to nonalcoholic fatty liver disease, insulin resistance and more.

As you can see, a calorie of carbohydrate is not the same as a calorie from fat or protein, nor are all carbohydrate calories created equal. As a general rule of thumb, I recommend consuming the majority of your calories from minimally or unprocessed whole foods since, ultimately, the quality of what we eat determines the quantity of calories we consume, which impacts not only our weight but also our overall health and well-being.

The post Ask the Dietitian: Is a Calorie a Calorie? appeared first on Hello Healthy.

from Hello Healthy http://ift.tt/1HMywp1

Growing your Freelance Business: Hiring Help

The #1 MOST ASKED Real Estate Investing Question…

 

Should I buy and flip?

Should I buy for cash flow?

How about buy, fix and flip?

 

NO!  The #1 Most Asked Question is…  What Should I Invest In?

It’s like meeting a stockbroker and saying “what stock should I buy?”

There are a tonne of investment vehicles in the stock market, just like there are tonne of investment vehiAcles when it comes to real estate.  

You see, when I work with my clients, I keep it simple.  

 

Are you buying for cash flow OR capital appreciation?

 

There are a lot more factors that I consider.  What’s your risk tolerance?  Where do you like to invest?  Where would you like to specialize in?  Do you like short term or long term investments?  How hands on are you?  Do you like being a landlord?  Are you good with numbers?  What is your 2 year, 5 year and 10 year goal?  How many properties do you want to own at the end of 10 years?  And the list of questions go on and on…

You see, it’s my goal to help investors generate quick profits through a buy and flip strategy and accumulate long term wealth through a buy and hold and various cash flow strategies.  

The post The #1 MOST ASKED Real Estate Investing Question… appeared first on Gary Wong Realty Vancouver, BC.

from Gary Wong Realty Vancouver, BC http://ift.tt/1YSBRrG

Why All Writs is a Trojan Horse

Citing the All Writs act as a way to give the government the power to compel companies to redesign or reimplement their electronic products to government specifications represents a threat to everyone's civil liberties.

from Communications of the ACM: Latest Issue http://ift.tt/1qRv06O

Bringing Computer Science to U.S. Schools, State by State

Mark Guzdial considers the crucial role of states in Computer Science for All.

from Communications of the ACM: Latest Issue http://ift.tt/1SNIEoh

Silicon Photonics

Processes for making CMOS chips are adapted for optical components.

from Communications of the ACM: Latest Issue http://ift.tt/1TvqVik

Coding as Sport

Programming competitions help identify and reward those who excel in coding.

from Communications of the ACM: Latest Issue http://ift.tt/1SNIEo9

Cybersecurity Gets Smart

Researchers aim to apply artificial intelligence and machine-learning methods to take cybersecurity to a new, higher, and better level.

from Communications of the ACM: Latest Issue http://ift.tt/1TvqXH0

Parallel Graph Analytics

Data-centric abstractions and execution strategies are needed to exploit parallelism in large-scale graph analytics.

from Communications of the ACM: Latest Issue http://ift.tt/1SNIEo4

The Challenges of Partially Automated Driving

Car automation promises to free our hands from the steering wheel but might demand more from our minds.

from Communications of the ACM: Latest Issue http://ift.tt/1rxZjk0

Static Presentation Consistency Issues in Smartphone Mapping Apps

Comparing smartphone mapping apps leads to unexpected surprises.

from Communications of the ACM: Latest Issue http://ift.tt/1qRuZQe

A Survey of Robotic Musicianship

Reviewing the technologies that enable robot musicians to jam.

from Communications of the ACM: Latest Issue http://ift.tt/1SyMf3X

On the Naturalness of Software

We begin with the conjecture that most software is natural, with all the attendant constraints and limitations — and thus, like natural language, it is also likely to be repetitive and predictable.

from Communications of the ACM: Latest Issue http://ift.tt/1MXu9vN

Technical Perspective: Software Is Natural

"On the Naturalness of Software" by Hindle et al. takes an entirely new approach to providing tools to help build software.

from Communications of the ACM: Latest Issue http://ift.tt/1pD6g19

Hiding Secrets in Software

Can we hide secrets in software? Can we make programs unintelligible while preserving their functionality? Why would we even want to do this? In this article, we describe some rigorous cryptographic answers to these quasi-philosophical questions.

from Communications of the ACM: Latest Issue http://ift.tt/1ry6t7N

Technical Perspective: A Breakthrough in Software Obfuscation

In "Hiding Secrets in Software," Garg et al. construct a "one-way compiler" of the type envisioned by Diffie and Hellman.

from Communications of the ACM: Latest Issue http://ift.tt/1TvqXqi

Future Tense: Becoming a Multi-Planet Species

Imagine hyper-realistic virtual space exploration limited only by the data we are able to collect.

from Communications of the ACM: Latest Issue http://ift.tt/1SNIDAG

Beyond Blocks

How the future of general-purpose programming tools could include blocks-based structured editing, and how we should study students transitioning to text-based programming tools.

from Communications of the ACM: Latest Issue http://ift.tt/1qRuZjk

Preserving Hybrid Objects

Brutal lessons from contemporary art.

from Communications of the ACM: Latest Issue http://ift.tt/1SNIFZf

How to Increase the Security of Smart Buildings?

Surveying unresolved security problems for automated buildings.

from Communications of the ACM: Latest Issue http://ift.tt/1TvqX9P

Delegation as Art

Be someone who makes everyone else better.

from Communications of the ACM: Latest Issue http://ift.tt/1SNIDkc

Use-Case 2.0

The hub of software development.

from Communications of the ACM: Latest Issue http://ift.tt/1TvqUuF

Borg, Omega, and Kubernetes

Lessons learned from three container-management systems over a decade.

from Communications of the ACM: Latest Issue http://ift.tt/1ry6sR6

The Internet of Things We Don't Own?

Who will control the 'ordinary pursuits of life' in the digital economy?

from Communications of the ACM: Latest Issue http://ift.tt/1qRuYMk

Do Patent Commons and Standards-Setting Organizations Help Navigate Patent Thickets?

Examining the institutions underlying the patent system for information and communication technologies.

from Communications of the ACM: Latest Issue http://ift.tt/1ry6usn

The Moral Imperative of Artificial Intelligence

The big news on March 12 of this year was of the Go-playing AI-system AlphaGo securing victory against world champion Lee Se-dol. AlphaGo's victory is a stunning achievement and another milestone in the inexorable march of AI research.

from Communications of the ACM: Latest Issue http://ift.tt/1SyMeNs

The IANA Transition

This month I explore the proposal sent in March 2016 by ICANN to the U.S. Department of Commerce, National Telecommunication and Information Agency (NTIA) to end the long-standing contractual relationship between ICANN and NTIA for the conduct of the Internet Assigned Numbers Authority functions.

from Communications of the ACM: Latest Issue http://ift.tt/1qRuXYI

ACM's 2016 General Election

Meet the candidates who introduce their plans — and stands — for the Association.

from Communications of the ACM: Latest Issue http://ift.tt/1ry6s3G

How to Grow Your Freelance Business From Small Jobs to Bigger, Repeat Projects

Businesses of all sizes share a fundamental principle: It costs more to acquire new customers than to build on relationships with existing ones. It’s an important concept to hold onto if you want to grow your freelance business with a more stable pipeline of work and reduce the amount of time you spend going after new projects.

Many freelancer-client relationships start with small projects—a chance for both parties to see how they work together. Growing those initial projects into bigger and more valuable relationships is how you can create a more sustainable business.

Freelance mobile developer Richard A., a Top Rated professional on Upwork, says there are strategies to use when reviewing projects or staying in touch with past clients that can help you expand your business and serve your clients better.

Richard started his freelance business with two goals in mind: It was important for him to create a stable freelance business so he could focus his efforts on challenging projects and create the work-life balance he wanted. When he started, Richard knew he needed to focus on gaining positive reviews and expanding his portfolio, two important factors clients use to evaluate freelancers.

“When it comes to moving from small jobs to longer-term projects, it comes down to drive and discipline—you need to have both every day for every client because each one is trusting you. The success of your work together will help you get the best reviews and expand your portfolio with quality projects, paving the way for you to build the business you want,” said Richard.

Read Between The Lines

When reviewing job details, everything a client shares—from the description to the deadlines and budget—can help you identify whether they might be a good client to work with and whether they may be looking for more support in the future.

“I keep my process very simple for reviewing and evaluating new clients and work,” said Richard. “I go after jobs that have clear and detailed job descriptions with realistic deadlines and budgets. The more research the client has done and the better he or she understands what they need, the more likely they are to understand the true value a freelancer can bring to the job.”

Research Clients’ History

Just as clients will look at a freelancer’s portfolio and past client feedback, on Upwork you can review a client’s previous projects and feedback. You can also get a sense of whether they’ve had other repeat relationships, as well as their typical budget.

“When I initially considered submitting a bid for a job with one of my [now] long-term clients, I saw from my research that they had long-term relationships with other freelancers,” said Richard. “This was a main reason I went after their project over similar projects.”

Trust Your Instincts

Every project you win and work on helps build your business, regardless of size or budget. Each has potential for continued work with that particular client, referrals to new clients, or positive feedback that can help you win future projects.

That said, the same is true if a project does not go well: It may hinder your chances of winning your next project. Richard feels if you aren’t excited about a project, or are hesitant for some reason, you should trust your gut.

“It may be hard to decide not to go after a job, especially in the beginning, but consider that you are working on more than each individual job—you are building your business for the long-term,” he said. “Focusing on projects that excite you will help you earn positive reviews and expand your portfolio, and that will show your value best to the market.”

Deliver, Deliver, Deliver

Consistently delivering on your work is crucial to keeping any job or client. Never underestimate how valuable it is to give every client you agree to work with your best.

When Richard landed his first project with a now long-term client, he gave it all his energy every minute with the hope that it could lead to something more. His hard work, skills, and service paid off—he has been working with this client on different projects for nearly a year.

Offer Your Expertise

Once you have established a positive relationship with a client, look for ways to help them even after your project is completed.

Since Richard is an app developer, iOS updates are an ongoing consideration for his clients. “I make sure to follow up with past clients to make sure they are aware of upcoming changes, offer my insight on what they may need to do, and suggest how I may help,” shared Richard. “This shows that I care about their business and am an expert they can rely on into the future.”

Within six months of joining Upwork, Richard had established himself with positive reviews, a strong portfolio, and a stable set of clients—including long-term and repeat clients. Now with over more than years of success, Richard consistently follows these strategies to find the right clients and jobs that match his values and he is committed to delivering his best every day.

Get more ideas about how to raise your rates or build a successful freelance business through the Upwork blog or in the Hiring Headquarters, including insights from other members of the Upwork community.

The post How to Grow Your Freelance Business From Small Jobs to Bigger, Repeat Projects appeared first on Upwork Blog.

from Upwork Blog http://ift.tt/24hZk9v

10 Healthy Recipes for Overripe Bananas Under 300 Calories

Bananas are one of nature’s most perfect fruits. Not only are they packed with nutrients like fiber and potassium, but overripe bananas are a great natural sweetener for muffins, pancakes, oatmeal, smoothies and even doughnuts! When you’re feeling like enjoying something fancier than one of these fabulous fruits straight outta the peel, dive into one of these tantalizing recipes using ripe bananas, all for less than 300 calories.

1. Banana Sweetened Bran Muffins | MyFitnessPal’s Original Recipes
Overripe bananas and applesauce are the only sweeteners in these hearty, breakfast-worthy bran muffins. Slather one with a teaspoon of creamy peanut butter right out of the oven for an extra decadent treat. Blueberries, pecans and chocolate chips all make excellent additions to the batter. Recipe makes 2 servings at 3 muffins each.

Nutrition (per serving):  Calories: 258; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 108mg; Sodium: 281mg; Carbohydrate: 57g; Dietary Fiber: 9g; Sugar: 19g; Protein: 12g

2. Whole Wheat Baked Banana Donuts with Peanut Butter Glaze | The Baker Mama
These baked doughnuts are the best of both worlds! Although they’re made with not so typical doughnut ingredients like whole-wheat flour, mashed bananas and just a touch of brown sugar, they most definitely still get the job done when it comes to conquering your doughnut cravings. We love that the “glaze” is just peanut butter, but feel free to stir in some powdered sugar and a splash of milk for a more traditional topping.  Recipe makes 12 servings.

Nutrition (per serving):  Calories: 207; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 16mg; Sodium: 183mg; Carbohydrate: 18g; Dietary Fiber: 3g; Sugar: 5g; Protein: 7g

3. Banana Buckwheat Pancakes & Compote | The Wheatless Kitchen
Imagine waking up to nutty banana pancakes hot off the griddle topped with scrumptious homemade blackberry compote. Drooling yet? If you don’t have blackberries on hand, feel free to use blueberries or raspberries. A handful of chocolate chips never hurt, either! This recipe makes 5 servings of 2 pancakes each.

Nutrition (per serving):  Calories: 220; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 85mg; Sodium: 297mg; Carbohydrate: 38g; Dietary Fiber: 11g; Sugar: 9g; Protein: 9g

4. Gluten Free Chocolate Chip Banana Bread | Love and Zest
Banana bread lovers unite! This gluten-free twist on the classic is loaded with chocolate chips, cinnamon and ripe bananas. It makes the perfect light breakfast with a cup of java or a tasty afternoon snack.  If you don’t have a loaf pan, feel free to make this recipe using a muffin tin instead (you will have to reduce the baking time). Recipe makes 16 servings.

Nutrition (per serving):  Calories: 255; Total Fat: 8g; Saturated Fat: 5g; Cholesterol: 23mg; Sodium: 104mg; Carbohydrate: 45g; Dietary Fiber: 2g; Sugar: 23g; Protein: 2g

5. Three-Ingredient Pancakes | MyFitnessPal’s Original Recipes
Would you ever guess you could whip up sinfully delicious breakfast fare using only ripe bananas, eggs and cinnamon? Well, say hello to the easiest breakfast there ever was! This handy recipe combines three pantry staples that you likely already have on hand. Top with fresh berries, a smear of nut butter and a drizzle of pure maple syrup. Recipe makes 2 servings at 4 pancakes each.

Nutrition (per serving):  Calories: 271; Total Fat: 10g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 423mg; Sodium: 141mg; Carbohydrate: 33g; Dietary Fiber: 4g; Sugar: 17g; Protein: 14g

6. Sweet Potato Banana Bites | The Lean Green Bean
These oh-so-adorable, gluten-free bites have just four main ingredients and are a breeze to whip up. They’re a great wholesome snack for the little ones, but adults will love them as well! Toss in a handful of dried cranberries, chocolate chips or walnuts for crunch. Recipe makes 7 servings of 2 bites each.

Nutrition (per serving):  Calories: 107; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 7g; Cholesterol: 53mg; Sodium: 61mg; Carbohydrate: 10g; Dietary Fiber: 2g; Sugar: 4g; Protein: 5g

7. Zucchini Banana Chocolate Chip Muffins | Hummusapien
These decadent, moist muffins are made with ground almonds, oats, ripe banana and a dash of sugar for a healthy treat you won’t feel guilty about! You’d never guess they were vegan and gluten-free. If you don’t have almond flour on hand, simply grind up a cup of raw almonds in a blender or food processor until they resemble the texture of flour. For extra crunch, add in a handful of crushed walnuts. Recipe makes 12 servings.

Nutrition (per serving):  Calories: 170; Total Fat: 9g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 185mg; Carbohydrate: 21g; Dietary Fiber: 3g; Sugar: 10g; Protein: 4g

8. Baked Banana Nut Donuts | MyFitnessPal’s Original Recipes
Brighten up your day with ooey-gooey baked banana nut donuts with cream cheese glaze! They’re soft, fluffy and the perfect match for your toasty cup of joe. This recipe prevents waste by making use of extra ripe bananas and keeps things on the light side by subbing in applesauce for oil.

Nutrition (per serving):  Calories: 161; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 40mg; Sodium: 66mg; Carbohydrate: 28g; Dietary Fiber: 3g; Sugar: 11g; Protein: 4g

 9. Chocolate Almond Banana Smoothie | Good Life Eats
This decadent afternoon pick-me-up is thick, creamy and guaranteed to satisfy your sweet tooth without leaving you feeling weighed down. You can easily use peanut butter if you don’t have almond butter on hand. Serve individual portions in a bowl with a spoon, and garnish with chocolate chips, slivered almonds and sliced banana. Recipe makes 2 servings.

Nutrition (per serving):  Calories: 270; Total Fat: 14g; Saturated Fat: 1g; Monounsaturated Fat: 7g; Cholesterol: 0mg; Sodium: 81mg; Carbohydrate: 38g; Dietary Fiber: 8g; Sugar: 20g; Protein: 6g

10. Peanut Butter Breakfast Cookies | MyFitnessPal’s Original Recipes
Wake up to bite-size peanut butter cookies for a treat the whole family will appreciate! Their subtly sweet and nutty flavor goes great with a smear of strawberry jam or a glass of ice-cold milk. Warning: These likely won’t make it to the cookie jar. Recipe makes 8 servings at 3 cookies each.

Nutrition (per serving):  Calories: 299; Total Fat: 15g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 53mg; Sodium: 131mg; Carbohydrate: 34g; Dietary Fiber: 6g; Sugar: 13g; Protein: 11g

The post 10 Healthy Recipes for Overripe Bananas Under 300 Calories appeared first on Hello Healthy.

from Hello Healthy http://ift.tt/233T4zE

5 Ways to Ease Sore, Stiff Hips

While the hips are often overlooked by fitness-minded individuals looking to tone areas like the abs and glutes, they provide a vital foundation for many of the most common movements we make each day. Consider walking, bending over to pick something up or climbing a set of stairs — all involve adequate hip flexibility and range of motion. Whether you’re heading out for a jog or simply loading your kid into the car seat, poor hip mobility and mechanics can cause unnecessary pain and stiffness, thereby limiting a whole lot of common activities.

Consider low back pain, for instance. Research suggests most people suffer from it at some point in their lives. Interestingly, hip range of motion, or rather the lack thereof, has been linked to low back pain. What’s more, studies have also attributed patellofemoral pain syndrome to hip instability. Also known as “runner’s knee,” this is one of the most common running and walking injuries.

Whether you have a regular exercise routine already or are thinking about jumping into one, you’ll want to consider the health of your hips as you move forward. Try doing these five exercises 2–3 times per week, and you’ll notice a difference not only in workouts but also in everyday life.

1. Spiderman Stretch

This move will help stretch your hip flexors, which are essential to the flexion of the hip joint. Assume a push-up position, supporting your weight on your toes and the palms of your hands. Pick up your right foot and step it forward, planting it on the outside of your right hand. Hold for 3–5 seconds, flexing slightly forward to enhance the stretch. Return your foot to its original position, and repeat on the other side. Alternate sides 3–5 times.

2. Cross-Legged Forward Fold

This stretch gets at the back of the hips and glutes to open up your hips. Sit on the floor in a cross-legged position, with one ankle crossed in front of the other. Sit up straight with good posture, ensuring that your butt bones (or sit bones) are directly beneath your torso. Reach your arms out in front of your body as you lean forward to stretch toward the floor. Fold over as far as is comfortable, hold for 10 seconds and sit back up. Repeat 5 times.

3. Leg Swings

Leg swings help improve hip mobility, as well as train proper movement patterns. Start with forward leg swings to help mobilize your hip joint. Simply stand next to a wall for balance, and swing your right leg forward out in front of your body and then back behind your body. Keep your leg straight as you do this, and avoid swinging past the point of comfort. After repeating with both legs, switch to the sideways variety. Similar to forward leg swings, simply swing the right leg toward the left, sweeping your foot across the front or your body, and then back to the right. Repeat 15 times in each direction on each leg.

4. Walking Hip Stretch

This is another great active stretch. Walking forward, every two steps, alternate pulling either your right or left foot up toward your waist with the bent knee rotated outward. Hold for 1 second, and plant that foot back on the ground as your step forward. Repeat 10 times on each side.

5. Yoga Squat

This move is good for not only for hip mobility but also for loosening up the lower back and hamstrings. With feet shoulder-width apart and toes slightly pointing outward, squat your backside down as far as possible. Place your palms on the floor in front of you, and straighten your legs until you’re in a forward fold. Squat back toward the ground, and slowly raise your body upward to the original position. Repeat 10 times.

The post 5 Ways to Ease Sore, Stiff Hips appeared first on Hello Healthy.

from Hello Healthy http://ift.tt/1rfgCWw