Health Benefits of MelonsHealth Benefits of Melons

Source: MyFoodDiary.com

Health Benefits of Melons

Low in calories

You can fill up on sweet summer melon without blowing your calorie budget for the day. One cup of diced honeydew melon contains 61 calories, a cup of cantaloupe cubes has 54 calories, and diced watermelon has only 45 calories per cup. Melon is also nutrient-dense. While low in calories, it provides valuable fiber, vitamins and minerals.

Satisfies a sweet tooth

The sweetness of ripened melon can help satisfy your sweet tooth with natural sugars. While you will avoid the added sugars and empty calories of a typical dessert, the natural sugars can still cause a spike in blood sugar. Pair your melon with protein and fiber to control hunger.

Full of phytonutrients

The orange flesh of the cantaloupe provides antioxidants and anti-inflammatory nutrients including beta-carotene and lutein. Honeydew melon is full of the antioxidant vitamin C. The vitamin C in melons is especially valuable because the fruit is often eaten fresh, so the nutrient is not destroyed during cooking. Watermelon is high in the cancer-fighting phytonutrient lycopene. Early research also suggests that an amino acid in watermelons, called citrulline, may have a positive impact on cardiovascular health.

High in water content

Water accounts for over 90 percent of a watermelon’s mass, so it can help keep you hydrated. The high water content also keeps you feeling full and satisfied.

Skillet Zucchini and Carrots RecipeSkillet Zucchini and Carrots

Source: MyFoodDiary.com

Skillet Zucchini and Carrots Recipe

Carrots and summer squash are rich in plant chemicals that support healthy vision. Serve this alongside grilled fish for dinner, or top it with a poached egg and enjoy some vegetables for breakfast.

Nutrition Facts
Serving Size 1/4 recipe
Amount Per Serving
57
Calories
% Daily Value*
6%
Total Fat 3.8g
3%Saturated Fat 0.6g
Trans Fat 0g
0%
Cholesterol 0mg
7%
Sodium 166mg
2%
Total Carbohydrate 6.6g
6%
Dietary Fiber 1.8g
Sugars 3.5g
Protein 1.6g
Vitamin C 34%Vitamin A 39%
Iron 3%Calcium 3%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 15 minutes

Cooking time: 10 minutes

Ingredients

  • 3 ½ cups shredded zucchini
  • 1 tbsp extra virgin olive oil
  • ¼ cup diced yellow onion
  • ½ cup shredded carrots
  • ¼ tsp ground coriander
  • ¼ tsp ground cumin
  • ¼ tsp salt
  • ¼ tsp smoked paprika
  • Cilantro for garnish

Directions

  1. Shred the zucchini using a food processor. Work in batches and squeeze the shredded zucchini over the sink to eliminate excess water. Set the zucchini aside.

  2. Heat the olive oil in a large skillet over medium-high. Add the onion and cook for 3 minutes until they begin to soften. Add the carrots and cook 1 more minute. Add the zucchini and cook 5 minutes until the vegetables are cooked through and begin to brown.

  3. Add the coriander, cumin, salt and smoked paprika. Stir well. Sprinkle with chopped cilantro, and serve warm.

Upper Back Exercises without MachinesUpper Back Exercises without Machines

Source: MyFoodDiary.com

Upper Back Exercises without Machines

Standing Reverse Fly

Stand with your feet hip-width apart. Bend forward at the waist until your upper body is parallel to the floor. Extend your arms towards the floor, palms facing each other. Contract your upper back muscles as you raise your arms out to the side until they are parallel to the floor. Lower to the starting position and repeat. This exercise can be done with or without free weights.

Inchworm

Bend over and touch the floor. Keep your feet stationary as you walk your hands out in front of you until your body is in a plank position. Hold for 3 seconds and then walk your hands back to the starting place. Try to keep your legs straight as you walk your hands out and back in.

Cobra

Lie on your stomach and place your hands on the floor just above your rib cage. Slowly push your hands into the floor, and raise your upper body until your elbows are at a 90 degree angle. Your knees should still be touching the floor. Hold for 3 seconds before lowering to the starting position.

Superman with a Press

Lie on your stomach with your hands resting on the floor near your shoulders. Lift your upper body off the floor about 6 inches while keeping your lower body on the ground. Hold for 2 seconds, and then extend your arms in front of you (like Superman). Return your arms to the starting position. Lower the upper body back to the ground.

Control Hunger When You Increase ExerciseControl Hunger When You Increase Exercise

Source: MyFoodDiary.com

Control Hunger When You Increase Exercise

Many people experience an increase in appetite when training for events that require long, intense exercise sessions. Adequately fueling your body for the activity is important, but increased hunger makes it easy to overconsume calories.

Stick with healthy foods.

Don’t use your increase in exercise as a way to justify filling up on junk foods. Your body needs to replenish the nutrients used during exercise. Healthy foods will aid in your recovery and help support your immune system. Choose nutrient-dense foods with fiber and protein to stay full and satisfied.

Plan your snacks.

Take note of when you feel hungry and how that relates to your exercise time. Do morning workouts leave you famished in the afternoons? Plan your snacks accordingly.

Know your goals.

An increase in exercise increases your calorie needs. You might be hungry because you truly need more food. Determine if your training goal is to maintain weight or lose weight. Use MyFoodDiary to determine your calorie needs based on your new level of activity, then add nutritious foods to your meals and snacks to help reach your weight goals.

Recognize true hunger.

Identify your hunger cues correctly. Intense training programs commonly cause disruptions in your sleep and stress levels. This can lead to a change in hormones that trigger hunger, cravings, and emotional eating. Dehydration is also often mistaken for hunger.

Stop when you feel full.

After a long run or bike ride, you might feel that you’ve earned a large meal only to leave the table feeling stuffed and uncomfortable. Eat mindfully and stop eating as soon as you start to feel full.

Cantaloupe Coconut Smoothie RecipeCantaloupe Coconut Smoothie

Source: MyFoodDiary.com

Cantaloupe Coconut Smoothie Recipe

Cantaloupe is rich in dietary fiber, potassium, and vitamins A & C. This recipe combines the fruit with light coconut milk and frozen pineapple to create a breakfast or snack with no added sugar.

Nutrition Facts
Serving Size 1 smoothie
Amount Per Serving
181
Calories
% Daily Value*
6%
Total Fat 4g
19%Saturated Fat 3.8g
Trans Fat 0g
1%
Cholesterol 4mg
5%
Sodium 112mg
10%
Total Carbohydrate 29.4g
6%
Dietary Fiber 1.7g
Sugars 27.6g
Protein 8.8g
Vitamin C 125%Vitamin A 116%
Iron 10%Calcium 19%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 1 smoothie

Ingredients

  • 1 cup cubed fresh cantaloupe
  • ½ cup light coconut milk
  • ½ cup non-fat milk (any variety)
  • ¼ cup unsweetened frozen pineapple
  • 1 tbsp toasted unsweetened shredded coconut (optional)

Directions

  1. Place all ingredients except the shredded coconut in a blender and puree until smooth. Top with coconut before serving.
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