Ginger Chicken Lettuce Wraps RecipeGinger Chicken Lettuce Wraps

Source: MyFoodDiary.com

Ginger Chicken Lettuce Wraps Recipe

Lettuce wraps make a nutritious meal that is ready in minutes. This version includes extra vegetables with the chicken filling to increase the servings and nutrients for a budget-friendly way to feed the family. Add brown or black rice to your wraps to make the meal even more filling.

Nutrition Facts
Serving Size 1/3 recipe
Amount Per Serving
194
Calories
% Daily Value*
9%
Total Fat 5.8g
3%Saturated Fat 0.6g
Trans Fat 0g
13%
Cholesterol 39mg
13%
Sodium 308mg
6%
Total Carbohydrate 19.3g
17%
Dietary Fiber 4.7g
Sugars 11.2g
Protein 18.3g
*
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: 3 to 4 servings

Preparation time: 10 minutes

Cooking time: 15 minutes

Ingredients

  • 1 tbsp olive oil
  • ½ cup diced onion
  • 2 cloves garlic, minced
  • 2 small carrots, peeled and diced
  • ½ lb. chicken breast meat, cubed
  • 1 tbsp freshly grated ginger
  • 2 cups thinly-sliced napa cabbage
  • 1 tbsp honey
  • 1 tsp low sodium soy sauce
  • 1 tsp rice vinegar
  • Leaves from one head of romaine or butter lettuce

Topping options: sliced green onions, chopped peanuts, chili sauce

Directions

  1. Heat the oil in a large skillet or wok over medium-high. Add the onion, garlic, and carrots. Cook for 5 minutes, or until the vegetables begin to soften.
  2. Add the chicken and cook for 5 to 7 minutes, until it is cooked through and no longer pink.
  3. Reduce the heat to medium. Add the ginger and cook for 1 minute. Stir in the cabbage and cook until it begins to wilt, about 90 more seconds.
  4. In a small dish, whisk together the honey, soy sauce, and vinegar. Pour the sauce into the skillet. Stir to coat the chicken and vegetables. Cook for 1 minute.
  5. Serve with lettuce leaves and optional toppings.

Easy Ways to Boost Calorie BurnEasy Ways to Boost Calorie Burn

Source: MyFoodDiary.com

Easy Ways to Boost Calorie Burn

When your goal is to improve fitness and lose weight, finding new ways to squeeze in activity and boost your calorie burn may be the secret to success. The more you move and the better your nutrition, the closer you will get to reaching your goals. Start burning more calories with some of these ideas.

Workout early.

While there is no clear evidence that working out at a specific time of day burns more calories, there are ways that morning exercise may boost calorie burn. Those who workout in the morning get it done before the rest of the day interferes, making them much more likely to exercise regularly and stick with a program. If you are having trouble committing to your workouts, start exercising in the morning.

Don’t skip it, split it.

If you don’t have a full 20 to 30 minutes for exercise, don’t abandon your workout. Research continues to support the idea that splitting exercise into bouts of at least 10 minutes improves health. Take a brisk 10 minute walk at lunch and do 10 to 15 minutes of strength training before dinner.

Switch to interval training.

The body has a way of adapting to activity. As your exercise routine becomes easier, it’s important to challenge your fitness in new ways. If you regularly do moderate intensity cardio for extended periods, interval training is a great way to add intensity and boost the calories you burn. Try high-intensity interval training (HIIT) or high-intensity circuit training (HICT) .

Eat.

Your body must be well-fueled with nutritious foods to work at its full potential. Drastically reducing your calorie intake may cause your body to preserve energy, which stalls weight loss. Eating regular meals and snacks will help your body burn calories. Tracking your food intake through MyFoodDiary will help you better understand the calories you need for fitness and weight loss.

Squeeze in a set.

The day is filled with 5 minutes here and 10 minutes there that are perfect opportunities for some quick activity. Add a set of squats or crunches while dinner is baking, do a set of biceps curls while watching television, and walk the exterior of the field while you watch your child’s game.

Get guests moving.

Parties don’t have to be sedentary affairs. When the weather is unpleasant have a competition with fitness video games. Even a game of pool or charades will get you moving more than sitting around the table. When you can take things outside plan a picnic and go for a hike, or follow up a good meal with a friendly game of flag football, frisbee, or basketball.

Add movement to sedentary activities.

The work day is full of activities that keep you seated, but you aren’t restricted to that chair. Walk in your office or in the hallway while reading a report, waiting for your next meeting, or listening to a podcast. Add some chair stretches while you read emails or watch a webinar. (See 9 Ways to Move More at the Office.)

Step it up.

The tougher your workouts, the more calories you will burn in less time, so challenge yourself. As you get stronger, add heavier weights to your strength training exercises. Take your treadmill walk or run outside where the weather and terrain increases intensity. Add hills to your running route, and take your walk to the trail. Work to increase your speed by moving more quickly for 30 seconds and recovering for 60 seconds. Continue these intervals until you get comfortable with increasing your speed for the whole workout.

Exercise to Burn Off Favorite Holiday FoodsExercise to Burn Off Favorite Holiday Foods

Source: MyFoodDiary.com

Exercise to Burn Off Favorite Holiday Foods

There is nothing wrong with choosing a few special treats during the holidays, but going overboard can undo weeks of healthy eating and exercise. Before you make the decision to cave into a craving, use this guide as a reminder of how hard you will have to work to offset the extra calories.

Candied Sweet Potatoes (1/2 cup)

Calories: 210

Burn it off: Walking at 3.5 miles per hour for 60 minutes.

Lighten it up: Serve baked sweet potatoes topped with 5 mini-marshmallows. 172 calories

Gingerbread (1 slice)

Calories: 263

Burn it off: Fast ballroom dancing for 45 minutes.

Lighten it up: Choose 1 to 2 small gingerbread cookies instead. 150 to 200 calories

Peppermint Mocha (12 ounces, made with 2% milk and whipped cream)

Calories: 320

Burn it off: Weight training for 50 minutes.

Lighten it up: Ask for skim milk and no whipped cream. 220 calories

Eggnog (1 cup)

Calories: 342

Burn it off: Shoveling snow for 52 minutes.

Lighten it up: Choose light or low-fat eggnog and cut your serving to ½ cup. 140 calories

Homemade Pecan Pie (1 slice)

Calories: 502

Burn it off: Jogging 5.2 miles per hour for 48 minutes.

Lighten it up: Have only half a slice or choose a slice of pumpkin pie instead. 228 calories

*All calorie expenditures are based on a 150 pound female.

Apple Cinnamon Avocado Smoothie RecipeApple Cinnamon Avocado Smoothie

Source: MyFoodDiary.com

Avocados give smoothies a creamy texture and a boost of heart-healthy fat. In this simple recipe, avocado is combined with applesauce and cinnamon for a delicious breakfast or refreshing afternoon snack that is naturally sweetened without added sugar.

Nutrition Facts
Serving Size 1 smoothie
Amount Per Serving
210
Calories
% Daily Value*
25%
Total Fat 16.3g
9%Saturated Fat 1.8g
Trans Fat 0g
0%
Cholesterol 0mg
8%
Sodium 187mg
6%
Total Carbohydrate 16.7g
27%
Dietary Fiber 7.6g
Sugars 6.3g
Protein 2.7g
*
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

Preparation time: 5 minutes

Ingredients

  • 1 cup unsweetened almond milk
  • ½ cup unsweetened applesauce
  • ½ avocado, pitted and peeled
  • 1/8 tsp ground cinnamon
  • ½ to 1 cup ice

Directions

  1. Place all ingredients, except for the ice, in a blender. Cover and puree for 30 seconds.
  2. Add half of the ice and puree about 30 more seconds, until it is blended. Add more ice based on your desired thickness.
  3. Pour into a glass and serve right away.

7 Ways to Eat Healthy During Holiday Meals7 Ways to Eat Healthy During Holiday Meals

Source: MyFoodDiary.com

Healthy Holiday Meals

Cook and bake in single servings.

Often it’s not the holiday foods, but the portions that send calorie intake through the roof. Instead of using large casserole dishes, use oven-safe ramekins that hold ½ to 1 cup of food. Fill them with baked side dishes like sweet potato casserole, macaroni and cheese, or stuffing. When your servings are pre-measured, it eliminates the temptation to scoop large portions onto your plate.

Go heavy on the vegetables.

Adding extra vegetables is a good way to fill up and improve the nutrition of your meal with fewer calories. Add extras to salads like chopped broccoli, sliced bell peppers, and sliced cabbage. Add diced mushrooms or shredded carrots to stuffing, and mix finely chopped cauliflower into casseroles.

Limit your choices.

When there are too many choices, it is tempting to try a little of every dish. This results in an overflowing plate of generous bites. Plan a holiday meal like you would any other. Select two vegetables or fruits, a protein source, and a grain. Of course, these dishes may be dressed up for the holidays, but stick with only four to five separate dishes. You will be able to taste all of the options and still keep the portions and calories under control.

Take a water break.

Put the focus on the special food and skip the high calorie drinks. Sipping on water instead of sweet tea and soda can drastically reduce your calorie intake. Drinking water between courses and between cocktails can also help to fill you up and keep you hydrated, lessening the effects of the alcohol and excess sodium.

Don’t pass up true treats.

"Eat and enjoy" is advice not shared often enough during the holiday season. The holidays bring special foods that you eat only once a year. Pass on more common items like rolls and mashed potatoes. Take one serving of special holiday foods and enjoy every bite. Forcing yourself to pass up on true treats will only make you feel deprived and that is no way to spend a healthy holiday season.

Practice mindful eating.

Planning, tending to guests, and bustling conversations can be distracting. When it is time to join the table, keep mindful eating high on your priority list. Eat slowly and focus on the flavor of the food. Put your fork down between bites and take sips of water. These small changes will slow your eating, help you enjoy your meal, and keep you aware of your hunger level.

Take on new traditions.

Special family recipes will always be part of the holidays, but making a commitment to a healthy lifestyle may mean that it's time to start a few new traditions. Delicious food doesn't have to be loaded with calories, fat, and sodium. While the average Thanksgiving meal contains 4,500 calories, the 3-course healthy holiday meal listed below is under 710 calories. It also has a fraction of the fat and sodium of a typical holiday meal, but with all of the traditional flavor.

Starter:

Roasted Acorn Squash Soup with Feta (166 calories)

Main Course:

Almond Dijon Turkey Cutlets (206 calories)

Side Dishes:

Roasted Brussels Sprouts with Lemon and Pomegranate (84 calories)

Carrot, Chickpea, and Farro Salad with Thyme (157 calories)

Dessert:

Spiced Crustless Pumpkin Pie (96 calories)

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