By Stepfanie Romine, author of of "Easy Vegan Meals by SparkPeople: The No-Stress, No-Guilt Way to Reap The Benefits of a Plant-Based Diet"
Whether you're going meat-free for religious or personal reasons, your body will thank you. Giving up meat from time to time has a tremendous effect on your health, so we can all benefit from learning about alternate and affordable plant-based proteins. Check out these half dozen meat-free staples!
Read More »from Going Veg? Get to Know 6 Meatless Proteins
from SparkPeople.com
Thinking about getting pregnant? This is a perfect time to start an exercise program to get your body in shape. Exercise will tone and strengthen your muscles as well as condition your body. By preparing now, you will be in better shape for the challenging tasks of carrying and delivering your baby-to-be. Do you feel you are one of the many who do not have the time to devote to a fitness routine? Well then, check out these tips on ways to "sneak it in" and "shape it up."
Running Photo.
You have been walking faithfully four to five days a week, gradually increasing your time to 30 minutes or longer. Congratulations! But after following this routine for several weeks, you may no longer feel the challenge you once did. You feel it's time to kick it up a notch and see where these legs can take you! The next step for many walkers in your situation is running.
Running is a great sport in which almost all individuals can participate. Despite the fact that many people believe running can lead to arthritis of the knees and hips, studies conducted by Stanford University and the Cooper Institute have actually shown that running can improve bone and joint function for those not already suffering from arthritis.
Running has been also shown to:
By Nicole Nichols, Managing Editor and Fitness Expert at SparkPeople
Everyone's holding their wallets and purse strings a little tighter these days. But that doesn't mean that you have to give up on getting fit just because times are tight. Exercise can be easy to fit into your day, just as it can be inexpensive, even free! Check out these 25 ways you can get fit for less than $25. Whether you're just getting started or want to refresh your routine without going broke, there's something for everyone!
1. Resistance band (or tube) $15
This is by far the most versatile piece of equipment you can buy. I've long touted the benefits of bands, which you can use to strength training every single muscle in your body, whether you're a beginner or advanced exerciser, at home or on the road.
2. SparkPeople's free workout videos $0
We're constantly adding to our library of online workout videos, which give you precise instructions and options to make every workout easier or
By Nancy Howard, Certified Running Coach, for SparkPeople
One of my favorite pastimes as a kid was going to the local park with my friends where we would spend countless hours playing on the swings, going down the slide, hanging from the monkey bars, not to mention pushing the merry-go-round as fast as we could. What we didn't realize at the time is that we weren't just playing, we were exercising. From pumping our legs to go higher in the swings, to climbing the stairs to go down the slide, to using our core and upper body to maneuver from one monkey bar to the next, to pushing that merry-go-round as fast as our arms would move, we had no idea the benefits our bodies were getting from playing at the playground.
You don't have to be a kid to take advantage of playground equipment to get fit. In fact spring is the perfect time to head outdoors and take advantage of the cooler temps before the arrival of the summer heat. Below are links to a few exercises one can do all at the
from SparkPeople's sister site, BabyFit.com
If ever there was a time when a woman deserves to be pampered, it's during pregnancy! If you're a working mom, and especially if you are already caring for one, two or more little ones at home, then you deserve a break even more.
And the good news is, studies show that stealing even just 10 to 20 minutes a day just for yourself will not only help relieve your stress and tension, but also help ensure your baby is happier and healthier as well.
Here are some tips that can help. They're quick, easy and I promise will go a long way in soothing your body, mind and your spirit!
By Sarah Haan, R.D., for SparkPeople
Let's face it. Kids are hard to please, especially when it comes to food. It's not uncommon to constantly deal with picky eaters and wee ones who want the same thing over and over and over again, and snack ideas are sometimes challenging to drum up. These mini-meals can be a boatload of fun (and a good source of nutrients) for you and your kids.
(Note: Do not give nuts to children under three or honey to children under age 1, and give age-appropriate bites to avoid choking. For more information on age-appropriate snacks, read Tasty Treats for Toddlers.)
Peanut Butter and Jelly Sushi: Bring out your child's sophisticated side with this interactive snack. Use a pizza cutter to trim the crust off a slice of whole wheat bread and have your kids roll it flat with a rolling pin. Spread peanut butter and jelly, jam, or honey on the bread, roll it up and cut 1-inch sections with a butter knife. You can even arrange the "rolls" on a platter
By Chef Meg Galvin, Healthy Cooking Expert at SparkPeople.com
My family loves potato soup, but I prefer loaded potato skins--but they can have 650 calories and 45 grams of fat per serving (and a day's worth of salt). With this recipe, everyone wins! I get all the flavor--without all the guilt.
Minutes to Prepare: 15
Minutes to Cook: 40
Number of Servings: 8
Ingredients
Soup:
2 teaspoons canola oil
1 large onion, chopped
2 cloves garlic, smashed and chopped
3 stalks celery, chopped
1 yellow bell pepper, chopped
1/2 teaspoon black pepper
1/2 teaspoon dried thyme
1 tablespoon all-purpose flour
5 Russet potatoes, peeled and diced
1 quart homemade or low sodium chicken or vegetable stock
1 bay leaf
1 ear corn cooked or 1/2 cup frozen kernels
1/4 teaspoon cayenne pepper
Toppings:
8 cherry tomatoes, diced
2 Tablespoons plus 2 teaspoons reduced-fat sharp cheddar cheese, shredded
1 head
By Chef Meg Galvin, Healthy Cooking Expert at SparkPeople.com
This salmon dinner is worthy of a restaurant. Only you will know you're doing something great for your heart in every bite!
Minutes to Prepare: 15
Minutes to Cook: 12
Number of Servings: 4
Tips450 degrees seems so hot! That's the way the salmon and asparagus like it. Preheating the baking sheet cooks up the salmon and asparagus in half the time with an added bonus of no charring.
Ingredients
Parsley Mint Sauce
1 shallot, quartered
1 bunch cilantro, leaves only
2 tablespoons mint leaves
1 tablespoon white wine vinegar
2 teaspoons olive oil
1 lemon, zested and juiced
Roasted Salmon
1 12-ounce salmon fillet
1/2 teaspoon black pepper
Lemon couscous
1 cup whole wheat Israeli couscous
1 shallot, chopped
Roasted asparagus
1 bunch asparagus, woody ends trimmed
1/2 teaspoon black pepper
NOTE: When asparagus is not in season, choose
By Sarah Haan, Registered Dietitian, for SparkPeople
Why is it that so many delicious and healthful foods have gotten such bad raps? We could blame the sensational headlines in the media or your Uncle Jack's lack of understanding about the latest scientific research study, but when it comes down to it, we've all heard some bad things about what has turned out to be some really great foods. These bad reps may be based on a one-sided story, old wives' tales or outdated research, yet many people who want to eat healthier are shying away from foods that are actually good for them! We're setting the record straight about some of the "unhealthy" foods that are actually good for you! How many are you avoiding?
