Feel a craving coming on?

One simple way to help yourself conquer your cravings - and this goes for any unhealthy craving from Oreos to cigarettes - is to make a short list of things you love to do or that you enjoy that could distract yourself from your craving. When you feel a craving strike, turn to that list and do something on it instead. Not only will you not experience the guilt you might feel after satisfying your craving, you'll also feel good because you did something you enjoyed. It's a true win-win.

What Should You Do If You Miss a Workout?

Steve Edwards and Denis Faye

We get a lot of questions about what to do if you miss a workout. Sometimes workouts get skipped because you're sick. Or because you're traveling. Or for some other reason, like your dog ate the disc. If you miss a day (or two, or three), just get back at it as if nothing has happened, starting with the workout you skipped. Miss much longer and you've got a decision to make. You can either start the program over from scratch, or ramp yourself back to the place you were when you stopped. Ultimately, when you get back to your program, what you do is really about what will keep you motivated. That said, doing the full program as scheduled is the best way to make sure you get full benefit from it. If you just miss a few days, it's fine to resume where you left off, but if it's been weeks, you've probably lost most of your gains fitness-wise, so it's worth starting from scratch in order to get the most possible gains and to avoid injury. But if doing this will crush your motivation, start where you left off, but if you've been off more than 5 or 6 days, ramp back up slowly or you'll risk getting so sore you can hardly move by exhausting all of your fast-twich muscle fibers. If your program offers a recovery week, start with that. Source

Fit Tip: Take a walk during lunch

Let's be honest. Moving > not moving. But, if you're like most Americans, you spend an average of 56 hours a week just sitting. In fact, hours probably go by without you having moved from your desk. Or the couch.

I didn't believe it either, but then I spent a couple days wearing a Fitbit Flex and lo and behold, I noticed that if I didn't make a concerted effort to get up and walk around, I would clock in less than 1000 steps before 3pm. Combine that with going out to dinner or binge-watching shows after work and that makes for not much movement. Even if I did my daily workout.

In fact, sitting that much - even if you are working out daily - can be very harmful to your health. A recent studyrevealed that sitting for more than 6 hours a day can result in an early death. They're not yet sure why, but one of the study's authors told Harvard's health blog that "Even if you are doing the recommended amount of moderate to vigorous exercise, you will still have a higher risk of mortality if you’re spending too many hours sitting.” So get up.

If you can, set an alarm for yourself so you get up and walk around for 5 minutes every hour. It doesn't matter if you're walking up and down the internal stairs at your office or home or if you're walking to your car and back. Just make it happen.

Then, at lunch, take some time for an extended walk. Now that spring is here, it's warm enough to get out and walk. If it's raining, do a longer walk inside your building or head to a nearby mall (or other large indoor space) and do a couple laps.

Need some walking inspiration? Add Passion Pit's "Take a Walk" to your playlist.

Source

How to Stock Your Pantry for Success: Part I

When time gets tight and your grumbling belly calls for dinner, you're probably tempted to order take-out. Instead, stock your pantry with these healthy, waistline-friendly staples to back up the fresh fruits, veggies, and protein that make up most of your diet. You'll be able to make many good-for-you meals and snacks in no time—just call it healthy fast food.

Canned beans. Whatever your pleasure—kidney, black, garbanzo, navy—canned beans are a quick way to sneak more fiber and protein and up the satisfaction factor of any meal. Look for BPA-free cans and choose no- or low-sodium brands when possible. (Or at least rinse well before eating.)

Raw almonds. Packed with good-for-you, satiating fats, new research from the USDA shows that these nuts contain 32% fewer calories than originally thought.1 One ounce supplies just 129 calories.

Dried fruit. Toss dried plums, apricots, cranberries, and raisins into oatmeal, rice pilafs, and atop salads for a dose of filling fiber and antioxidants. Cup for cup, though, dried varieties can boast four times the calories as fresh, so stick to a 1/4-cup serving. Make sure to avoid dried fruits with added sugar.

Easy-to-cook grains. Precooked brown rice needs only a minute in the microwave; quinoa cooks in 15; bulgur and whole wheat couscous takes five, and whole-grain pastas are ready in eight minutes. New research in the Journal of Nutrition suggests that swapping traditional refined grains for these whole grains can lead to a slimmer middle.2

Nut butter. For the most wholesome option, look for almond, cashew, or peanut butter made with only nuts and maybe salt (added sugar and oil isn't necessary for taste or texture). Stick to a one- or two-tablespoon serving to mind calories. Blend into smoothies, oatmeal, and sauces.

Spaghetti sauce. Bursting with disease-fighting lycopene and fat-fighting vitamin C, use tomato sauce in a pinch to simmer with chicken, top on pizza, and, of course, pour over whole-grain pasta. Look for no-sugar-added varieties.

Salsa. Spooned over fish, chicken, eggs, or steamed veggies, salsa is a less processed alternative to jarred pasta sauce that supplies a savory, south-of-the-border taste for few calories. It's also a great way to increase your uptake of healthy veggies like onions and peppers.

Coconut oil. Not only adds a subtle warm, nutty flavor, coconut oil can stand up to the heat of cooking and baking without breaking down and forming unhealthy compounds like other oils. It's rich in lauric acid, a medium-chain fatty acid that may have a favorable effect on cholesterol.3 Look for cold-pressed coconut oil.

Extra-virgin olive oil. Drizzle monounsaturated fatty acids–packed extra virgin olive oil on salad or veggies after they're cooked to help your body absorb even more healthful antioxidants, advises a new study from Purdue University.

Reduced-sodium broth. Whether chicken, vegetable, or beef, broth adds loads of flavor for few calories. One tip: cut nearly 120 calories by sautéing veggies in two tablespoons of broth versus one tablespoon of oil.

Spices. Zest up dishes for zero calories—and add a weight loss boost, too. Among others, black pepper, turmeric (an ingredient in curry powder), and cinnamon all have fat-blocking potential, recent research finds.4

Lentils. With fiber and protein, legumes digest slowly—so you'll stay fuller, longer and won't fall victim to blood sugar spikes and dips that drive hunger. Short on time? Buy precooked lentils to toss with salads, rice pilafs, and soups.

Hot sauce. A low-calorie way to add a hit of spice to dishes. Hot peppers contain a compound called capsaicin that not only provides that characteristic burn but also can temporarily raise your metabolism so you can torch a few extra calories at dinner.

Sea salt. With minimal processing, sea salt packs trace minerals and a crunchier texture. Though both sea salt and table salt contain about the same amount of sodium, when used in moderation (a sprinkle is all you really need) sea salt can punch up the flavor of foods.

Cupboard-friendly vegetables. Onions, garlic, and potatoes keep best in a cool, dark place like your pantry. With a long shelf life5 (whole garlic bulbs and onions can last three months if stored properly; potatoes up to a month), you can use them up before they go bad.

5 Signs Your Body is Toxic

Do you sleep 8 hours but wake up groggy? Are you perpetually grumpy? Do you crave sugar? Are you gaining weight even though you’re exercising regularly? Is your cholesterol through the roof even though you think you’re eating right?

If this sounds a typical day for you, your body may be overloaded with toxins. Toxins that are causing you to gain weight, feel fatigued, and crave all the wrong foods. How did this happen?

1. You have a hard time losing weight.
Possible Cause: In modern society, toxic chemicals are everywhere. They’re in the processed food you eat, the plastics you handle, the cigarette smoke you breathe in, and more. Some of these pollutants may trigger disruptions in the body’s endocrine system and this can cause you to gain weight.

Solutions: The harsh truth is that ridding your world of all toxic chemicals and pollutants is nearly impossible. But, you do have some control. Choose to eat more whole foods. Package and reheat your foods in glass instead of plastic. Stop smoking. These solutions do require some effort, but once you start to see the numbers on the scale go down, you’ll feel rewarded for it.

2. You’re always tired.
Possible Causes: Toxic chemicals in the environment and in the foods you eat could be the culprits here too. If you’ve been feeling severe fatigue for more than six months, you could have Chronic Fatigue Syndrome. Other symptoms may include forgetfulness, joint pain, irritability, depression, and achy muscles. Another possible cause for your exhaustion could be mercury poisoning if you eat a lot of fish or shellfish or have mercury fillings in your teeth.

Solutions: Once again, you’re not going to be able to avoid all toxic chemicals, but you can stop smoking, choose glass and other products over plastic, and eat less processed food. If, your doctor determines that you have mercury poisoning, steer clear of fish and shellfish for some time and have any mercury filings replaced with a non-toxic alternative.

3. Your cholesterol is too high.
Possible Causes: If you are overweight or obese, your weight is one cause for your high cholesterol. Obesity can decrease your HDL (good cholesterol) numbers and increase your triglyceride numbers. Triglycerides are particularly dangerous as they can increase your risk of having a heart attack or stroke. If you are in good shape, your high cholesterol may be due to certain medications such as beta-blockers, estrogen, and corticosteroids.

Solutions: To put it simply: lose weight. If that’s not an issue but you can’t ditch the medications that are causing your elevated cholesterol levels, eat foods–such as oatmeal, fish high in omega-3 fatty acids such as salmon and halibut, nuts, and olive oil–that can help you in your battle against those numbers.

4. You crave coffee, sugar, or junk food.
Possible Causes: The foods themselves. When you eat caffeine, sugar, and other unhealthy foods, they often cause your serotonin and/or your sugar levels to spike…and then sink to lower than they were before you ingested that food. Talk about creating an unhealthy cycle!

Solution: Kick your junk food habits. Expect a withdrawal period during which you’ll be cranky, have headaches, and feel fatigued, but this will likely subside within a day or a few days.

5. You’re grumpy.
Possible Causes: Likely, your irritability is caused by a combination of the environmental and food toxins that might be causing your other issues as studies have revealed that chronic exposure to low levels of environmental toxins can lead to depression, anxiety, and mood swings.

Solution: The best way to feel better is to eat better, lose weight, exercise (it boosts the serotonin levels in your brain that help keep you happy), and make smarter decisions when it comes to what chemicals your exposure yourself to.

Admittedly, making major changes to your lifestyle is difficult. But, we also want you to feel healthier and happier. That’s why we recently launched the Beachbody Ultimate Reset. It’s a 21-day program that will help you curb your cravings, lower your cholesterol, feel more well rested, and more. Isn’t it time to stop feeling toxic and start feeling better?

Friday Transformation Stories

Check out these transformations !

Fresh Fruit Sorbet

Satisfy your sweet tooth with this homemade sorbet that packed with fruit flavor. This healthy treat. 

Total Time: 4 hrs. 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 4 servings, about ¾ cup each

Ingredients:
3 cups fresh fruit (like bananas, peaches, pears, or strawberries)
¾ cup unsweetened almond milk (or soy milk or nonfat milk)
4 strawberries, sliced (for garnish; optional)

Preparation:
1. Place fruit and almond milk in blender; cover. Blend until smooth.
2. Place blended mixture in a shallow bowl; cover. Freeze for 2 to 4 hours, mixing with a fork every 30 minutes to break ice crystals.
3. Garnish each serving with a strawberry if desired.

Nutritional Information (per serving):

Calories: 73

Fat: 1 g

Saturated Fat: 0 g

Cholesterol: 0 mg

Sodium: 35 mg

Carbohydrate: 17 g

Fiber: 3 g

Sugar: 10 g

Protein: 1 g

  

P90X/P90X2 Portions (per serving)

½ fruit

½ condiment

P90X3 Portions (per serving)

1 carbohydrates

Body Beast Portions (per serving)

1 fruit

21 Day Fix Portions (per serving)

1 purple container

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