When it comes to living longer, “weekend warriors” may be onto something, according to a new study. When researchers reviewed the physical activity patterns of more than 350,000 people, they found that those who worked out once or twice a week had the same reduced risk of early death from illnesses, like heart disease and cancer, as people who exercised more often.

If that seems counterintuitive, consider this: “The total amount of time expended seems to  be more important than when the exercise is done,” says Edward Giovannucci, MD, a professor of nutrition and epidemiology at the Harvard T.H. Chan School of Public Health and a co-author of the study. “For example, doing one-and-a-half hours on each weekend day, for a total of three hours overall, is about as good as doing a half-hour on six days.” 

Whether you’re a weekend warrior—or want to become one—here’s what you need to know about weekend-only exercise.

Weekends might be better for your schedule. If you struggle to work out during the week, you’re hardly alone. Only 24 percent of us actually meet physical activity recommendations, according to the CDC. It’s understandable. Life is hectic. Between work, home, family, and having a social life, it can be hard to hit the gym or the track most weekdays. But what if you could play catch up on the weekend with, say, a Saturday afternoon hike and a long bike ride Sunday morning? Then, you could easily reach the weekly 150 minutes of moderate (or 75 minutes of vigorous) aerobic exercise that health experts recommend.

Exercise isn’t just about longevity. While weekend workouts might help you live longer, they may not provide some of the other perks of more frequent activity. Take emotional wellbeing, for example. “Mentally, many people find exercise to be a form of stress management,” says Christopher Gagliardi, MS, CPT, scientific education content manager for the American Council on Exercise. So, if you trade your regular post-work jogs for a couple of longer runs on the weekend, you might lose that daily mood boost. 

Regular activity does lots of other good things for your body that aren’t as obvious, says Gagliardi. Whether it’s a leisurely walk or a hardcore spin class, exercising can help lower your blood pressure and resting heart rate. And because your muscles rely on glucose for fuel, frequent workouts also help maintain healthy blood sugar levels. 

Then there’s fitness. Depending on your goals, weekend workouts might not always be practical. “If you can devote two hours per week for exercise, it’s okay if that’s over the weekend or spread out during the week,” says Giovannucci. “But if you want to do more, say seven hours a week, it may not be advisable or feasible to do it all in one or two days.” On the flip side, if you’re just starting out, spending several hours at the gym or on the trail could be more than your body is ready for. 

No matter what your fitness level is, injury is also a real concern. “The longer the bout of exercise, the more repetition there is without recovery, which may increase your risk of developing an injury,” says Gagliardi. “So, know your limits and pay attention to the way you are feeling.”

Are weekend workouts right for you? “Our results should not be interpreted as indicating that being a weekend warrior is optimal,” says Giovannucci. “I still believe it’s better to do more on more days, if possible, but the key message is that almost anything is better than nothing.” So, if a couple of weekend runs, hikes, or bike rides work for you, go for it. But if you can also squeeze in a few shorter sessions during the week, even better.

The post The Surprising Truth About Weekend Warriors appeared first on Fitbit Blog.

The thick of the holiday season usually means long nights trying to meet end of year deadlines, searching for gifts, traveling, and attending holiday festivities. Although this is a joyous time of year, it’s also hectic, and getting good quality sleep can rank low on your priority list.  

Plus, there has always been this consensus that sleep debt could be forgiven with a couple of longer, quality nights of sleep, so you might be thinking you can catch up on those Zzz’s in the new year when things settle down. However, a recent article argues that the idea of “catching up on sleep” is a myth and points to evidence that too little sleep on a regular basis can most likely lead to long-term brain damage and even higher your risk of developing Alzheimer’s disease. 

“Sleep is an interesting area of study because we seem to know more about what happens when we don’t sleep than when we do,” says Dr. Michael Breus, PhD. “Sleep appears to affect every organ system and every disease state. Literally everything you do, you do it better with a good night’s sleep.”

Below, we dive deeper into the effects of sleep deprivation that you might not be aware of and some steps you can take to make sure that you’re getting enough quality snoozes during this busy time of year.

What are the detriments of lack of sleep?

It’s no secret that getting enough shut-eye is essential to your overall health. It not only allows your body and mind to recharge so you can wake up alert, but also helps you fend off diseases. 

“Sleep is foundational to health,” says Chris Winter, MD, neurologist, sleep specialist, and host of the Sleep Unplugged podcast. “It leads to the restoration of our minds and bodies, bolters our immune systems, optimizes our cognitive and emotional capacity, and maintains our cardiovascular health.”

While it’s normal to not get a perfect night’s sleep every single night, weeks of poor sleep can lead to long term effects on your mental and physical health. Below Dr. Breus dives deeper into these detriments.

Immune function. Sleep is essential for the proper functioning of the immune system, which protects the body from potentially harmful substances. Sleep deprivation can alter how quickly and effectively the immune system responds to threats, making it harder to fight off infections that would typically be easily controlled.

Hormone levels. Sleep promotes the normal production of hormones. For example, sleep is involved in the regulation of ghrelin and leptin, which regulate hunger, and insulin, which controls blood sugar levels.

Pain levels. Sleep deprivation can heighten the perception of pain and may reduce the effectiveness of certain types of pain medication.

Excess weight. Research has found that sleep deprivation can be a contributing factor to childhood obesity. In adults, lack of sleep may increase the risk of obesity because of sleep deprivation’s potential effects on hunger, metabolism, and hormone levels.

Type 2 diabetes. Studies have identified an association between sleep loss and the risk of type 2 diabetes, which is a condition that can have far-reaching effects on overall health.

Depression. People who are sleep deprived may be more likely to experience symptoms of depression, a condition which also frequently causes further sleep disruptions.

Anxiety. Anxiety, like depression, can be worsened by a lack of sleep, and anxiety disorders may make it harder to sleep well, contributing to a negative cycle of anxiety and insufficient sleep.

Hallucinations. Serious short-term sleep deprivation may trigger hallucinations if it involves 48 hours or more without sleeping.

Luckily, there’s steps you can take to improve your sleep overtime. “I think everything starts by setting aside enough time to sleep and being disciplined enough to take advantage of the time,” says Dr. Winter. “Keeping a regular schedule of eating, exercise, as well as bed and wake time is important. Making sure the bedroom environment is dark and conducive to sleep is important as well.”

Saying “no” to plans when you and your body need to, drinking plenty of water, and getting outside during the day for some sunshine are all things that can help you get a better night’s sleep too. The main takeaway is that sleep is invaluable, so be sure to prioritize good sleep hygiene throughout this holiday season and into the new year.

The post 8 Surprising Effects When You Don’t Get Enough Sleep appeared first on Fitbit Blog.

Not long ago, Jeff Pfaller set out at 1:30 AM, hoping to photograph the rainbows sometimes created by moonlight at Yosemite Falls. So, in the dark and cold, he loaded his camera gear and hiked a steep, deserted trail to Glacier Point. His Charge 4, which he always wears on his adventures, told him he’d logged over 10,000 steps. Once he set up his equipment, he waited patiently until the light from the full moon angled through the mist to reveal the color spectrum from violet to red, a rainbow with the stars of the night sky in the background. 

“Photography gives me a reason to challenge myself and to do the things I love,” says Pfaller. “I don’t think I would have gone on that hike without the excuse of taking a photograph.”

Nature photography is not Jeff Pfaller’s main gig, but it is his primary motivation to explore nature and keep heading down the trail mile after mile. Most often, the places he likes to photograph are remote. They are on the tops of mountains or dozens of miles into the wilderness. Staying fit for Pfaller means that he can enjoy the journey to the location as much as being there. 

“To find places that retain a feeling of wilderness, you’ve got to be able to hike where others aren’t willing to go,” says Pfaller. “I don’t want to be completely spent when I reach my destination. I couldn’t do the type of photography I wanted to do without staying healthy. That is where my Fitbit comes in.”

To make sure he can continue his adventures, Pfaller makes sure to stay in shape in between trips. He likes how his Fitbit lets him gamify and track his health, including his daily step count and Active Zone Minutes. He often has friendly competitions with friends to keep himself and others motivated. 

“I’m a sucker for the quantified self,” he says. “It appeals to my personality. I love the data I get and I try to improve over time. Even on days when I don’t have a lot of time and can’t get to the gym, I make sure to get what I call my ‘minimum effective dose’ of exercise. I use the heart rate tracker on my Fitbit to ensure that I get into my Peak Zone for at least 20 minutes.

But staying healthy, for Pfaller, is more than just staying physically fit. His mental health and acuity is just as important. A few years ago, he went through a period where he noticed he was more irritable and forgetful. Not knowing what was happening, he had a full medical checkup that didn’t find anything. He decided to take a more holistic approach to the problem. “Using sleep tracking on my Charge 4, I started making sleep a bigger priority in my life,” he says. “I worked on a routine where I’d go to bed and wake up at the same time. Over time as my Sleep Scores improved, so did my mood and mental functioning.” 

Pfaller has also noticed how physical activity, particularly walking, boosts his creativity. “There is something about the rhythm of walking and the way your body goes on autopilot that frees up your mind,” he says. “You suddenly find this extra mental bandwidth to free associate and make new connections. It’s in that state that I feel most creative. That’s where I come up with my crazy ideas.”

Many great thinkers from history, it turns out, have made the same observation. Steve Jobs, Charles Dickens, Aristotle, and the poet Wallace Stevens knew that walking boosted their creativity. Philosopher Friedrich Nietzsche famously said, “All truly great thoughts are conceived while walking.” There is also experimental research to back up the connection. One study out of Stanford University showed that walking could increase a person’s creative output by a remarkable 60 percent. 

While on a walk a couple of years ago, Pfaller had one of his crazy ideas. He got to wondering how far he could walk if he stayed up for 24 hours. He decided to make an attempt into a fundraiser for 826CHI, a Chicago-based writing and tutoring program. Starting at 5 AM, he walked over 60 miles, documenting the attempt on social media by sharing his Fitbit dashboard. “By the end, my feet felt like they were burning,” he says. “I ended up with bruises underneath my big toes that took months to heal.”

Pfaller’s next walking adventure comes this fall: a hike with his 16-year-old son to Pictured Rocks National Lakeshore, the wilderness where Pfaller hiked with his friends in college, and where he first fell in love with camping and backpacking. “I hope I can give him the same positive associations that I have with hiking so he’ll become my backpacking buddy for many more trips,” he says. 

It will be a multi-day adventure covering 42 miles, the longest his son has ever hiked. Along the way, Pfaller will patiently look for a shot that will capture a moment and create a memory of the trip. The photographs he favors reveal how nature can be both timeless and change in an instant. He looks to capture fleeting moments like a lightning strike across the Badlands of South Dakota or the synchronized flash of a thousand fireflies in a wooded grove in the Great Smoky Mountains. On this trip with his son there is a rock outcropping that’s called Miners Castle that he has his eye on. It’s been photographed many times, but Pfaller will be looking for that extra something that will make his photograph special. 

“I’ve never seen the Northern Lights,” he says. “Maybe we’ll get lucky and there will be a magnetic storm and the photo’s backdrop will be colors of the aurora borealis. But you can’t predict what nature will offer. I’ll be happy to settle for the Milky Way or whatever the moon is doing that night.”  

Do you have your own Fitbit story? We’d love to hear it! Share it with us by filling out the submission form here.

The post Photographer Jeff Pfaller Uses Nature and Exercise To Resist Creative Setbacks appeared first on Fitbit Blog.

Eggnog has been a holiday tradition since the 1300’s, when European monks were known to drink “a warm ale of milk, eggs, and figs.” While we love these holiday flavors, modern day eggnog is usually packed with sugar and saturated fat. Because of that we ventured to make a rich creamy nog full of holiday spices, without the excess saturated fat and sugar.

If you want to make your own vegan nog, fresh nut milk is key! It is incredibly easy to make and so much tastier than the store-bought variety. It is light, fluffy and textured, and a treat all on its own. This recipe begins with a homemade Cashew and Macadamia nut milk that becomes the base for a coconut-infused Nut Cream Nog. 

Cashews and Macadamia nuts make the creamiest nut milk because of their higher fat content, however, substituting with almonds, walnuts, or even whole grain oats will make it lower in fat. The fresh nut milk can be made in advance and will store in the refrigerator for up to three days. 

The step of heating the coconut milk with the spices infuses it into the liquid to bring out the sweet and spicy holiday flavor. We kept the recipe sweetness and spice low, so taste and adjust as wanted for your preference.  

This holiday drink tastes creamy and festive, and being plant-based will suit any guests following a vegan or vegetarian diet or avoiding dairy products. 

Wishing you happy holiday options for all. 

INGREDIENTS: 

For the Cashew and Macadamia nut milk (yields 4 cups):

½  cup (75g) raw cashew nuts

½ cup (75g) raw macadamia nuts 

4 cups (950mL) water

½ teaspoon (5ml) maple syrup

⅛ teaspoon (~0.5g) sea salt

For the Nut Cream Nog: 

1 cup (240mL) coconut milk, lite or reduced fat 

1/4 teaspoon (~1g) of cinnamon

1/4 teaspoon (~1g) ground cardamom

1/2 teaspoon (~2g) ground nutmeg + extra for garnish 

4 cups (950mL) homemade cashew and macadamia nut milk 

6 medjool dates (6g), pitted

INSTRUCTIONS: 

For the nut milk: Soak the cashew nuts and Macadamia nuts in room temperature water for four to 8 hours. Rinse, drain, and add the soaked nuts into a high speed blender. Cover with four cups of fresh water, and add the maple syrup and sea salt. Blend the ingredients on high for one to two minutes. The nut milk should be completely smooth and frothy. Pour mixture through a fine wire-mesh strainer into a pitcher or jug. Homemade nut milk can be stored in the refrigerator for up to three days. 

For the Nut Cream Nog: When you are ready to prepare your eggnog, add the coconut milk and spices to a saucepan. Slowly bring to a low boil, turn off the heat, and steep for 15 minutes. 

Pour the spice-infused coconut milk into a high speed blender and add the pitted dates. Blend on high until dates are emulsified. Add the fresh nut milk and blend on high to combine. Taste and adjust for desired sweetness. 

To serve, pour the Nut Cream Nog into small tumbler glasses and garnish with a dash of nutmeg. Fresh grated nutmeg adds extra holiday flair if you have it. This holiday classic is great served on its own, or with a splash of bourbon for adults. Either way, it is guaranteed to raise the holiday spirit! 

This recipe makes 10 servings. Serving size is ½ cup (120ml).

NUTRITION FACTS (PER SERVING): 

Calories 130 KCal

Protein 2 g

Total fat 10 g

Saturated fat 2.5 g

Cholesterol 0 mg

Carbs 9 g

Fiber 2 g

Total sugars 7 g

Added sugars 5 g

Sodium 190 mg

The post Holiday Treat Recipe: Cashew & Macadamia Nut Cream Nog appeared first on Fitbit Blog.

The Google Arts & Culture clock face for Fitbit is a visually unique and stunning smartwatch experience that evolves over time and brings daily delight.

Fitbit partnered with the team at Google Arts & Culture, whose mission is to preserve—and make more accessible—the world’s art and culture. Together, they’ve brought a lovingly curated collection of artwork and photos from the world’s leading cultural institutions and artists directly to Fitbit smartwatches.

Learn more about the collection, which includes famous masterpieces and thought provoking cultural delights, below.

How does it work?

Once installed, the clock face is automatically updated with a fresh piece of artwork or photo from the collection each day.

The clock face displays the current time and by tapping the screen, people can cycle through different metrics and stats, such as: date, step count, heart rate, Active Zone Minutes, floors climbed, or the artwork title. 

By tapping the Google Arts & Culture icon, the user is presented with summary information about the artwork of the day with a button to view the full-size image on the Google Arts & Culture website on their mobile phone.

Getting Started

If you have a compatible Fitbit smartwatch, such as Versa 3, Versa 4, Sense, or Sense 2, you can find the Google Arts & Culture clock in the Fitbit App Gallery. Don’t have a smartwatch? Find one on Fitbit.com.

To discover more about the work done by Google Arts & Culture, or to browse their extensive collection of artwork, head on over to their website.

The post Google Brings Arts & Culture to Fitbit appeared first on Fitbit Blog.

Let’s face it, life can be stressful at times. Things are great one minute, and everything’s upside down the next. Too much stress creates chaos in the body and does a solid number on your muscles. “Your muscles tighten as a result of stress and trauma, which can cause inflammation in the surrounding soft tissues,” says Amelia Bartolino, RD, NDTR and certified personal trainer at Unique Fitness.

Stress that rapidly dawns on the body causes your muscles to become tense and resist motion. This can cause aches, pain, soreness, and muscle stiffness—and chronic stress prolongs these issues, leading to musculoskeletal disorders if not treated. Usually, the muscles release tension once the stress passes, and the symptoms will likely improve. 

But even if you’re feeling better, the effects of stress can still linger in the body and muscles, depending on the intensity. So it’s always a good practice to manage and balance your emotions for your overall health.

Muscle tension from stress is felt almost anywhere in the body. The hip muscles, in particular, can hold onto the harmful effects of anxiety and stress, making daily activities burdensome.

How do your hips store stress?

Lower body movement starts at the hips. The hip muscles assist with motion, flexibility, and stabilization and usually determine your range of motion. According to a study by the American Psychological Association, the body can hold onto emotions, mainly when they aren’t expressed. 

What does this have to do with the hips? Emotions are energy in motion, and the hip area is associated with the sacral chakra, which houses your creative and reproductive energy. “Stress can manifest in the body, causing lower back and hip tension,” says Bartolino. It is also believed that you store stress, anxiety, and suppressed trauma in your hips if you don’t express and release them. This is a well-known phenomenon in the yoga community as well as in several cultures around the world.

Your adrenal glands, which produce cortisol and adrenaline, are also found above the hip area. If they are overworked and exhausted, that bodily stress can cause tension and pain in the lower body. It’s no coincidence that your body’s physical and emotional health are closely related; when one is unbalanced, the other is affected. 

Interestingly, your body speaks to you in signs and symptoms, so aches, tension, and lack of mobility of the hip muscles are signs that they may be holding onto stress.

What does tension in the hips look like?

“Tension in the hips can cause immobility, pain in the hips and back, misalignment of the spine, and poor posture,” says Bartolino. “This can make everyday activities such as walking, bending, running, and standing upright a hassle,” she adds.

Tight hip muscles limit your range of motion and slow you down. The iliopsoas muscles are the main muscle groups of the hips that are highly affected by anxiety and stress. They connect your torso to your lower body and help you pull your knees toward your chest. When you are stressed, they contract, get stiff, and tense.  

Signs of a tight hip include:

Sharp hip pain, especially after standing up
Unable to properly raise and lower your legs
Poor and uneven posture 
Aches and soreness in the hip area
Pain and soreness in the glutes

The importance of keeping the hips ‘open’

Your hip bones are joints, and they work like the hinges of a door. The door will only open and close properly if the joint is flexible. The same thing happens with your hips; mobility is limited with stiff, tense muscles. “It is important to keep hip flexors open and flexible to prevent injury and optimize mobility to make activities of daily living as easy as possible,” says Bartolino. As a result, your chances of injury and musculoskeletal disorders reduce, and your blood flow improves, which allows more oxygen into the muscles. 

With an open hip, energy also passes freely. The muscles are more relaxed, and stress and anxiety are less likely to become trapped. Ever feel a sense of relief from a yoga or pilates class? This is because many of those practices are centered around flexibility and mobility and doing stretches to keep the body’s energy centers open—especially the hip. 

Stretching is key 

Stretching the lower body muscles is an excellent way to keep the hips open and resolve pain and discomfort. As a matter of fact, stretching the body, in general, is great for overall tension relief that allows the energy centers to be balanced, releasing tension. Many exercises can help keep the hips open and relieve stress.  Bartolino shares the best combinations of stretches and movements you can do from the comfort of your home without a gym or fancy equipment. 

Try these 6 exercises to release tension in the hips

Pigeon pose. “The Pigeon pose is a great hip opener stretch that supports mobility and flexibility in the hip flexors and lower back,” says Bartolino. You start with a downward dog stretch, then bring a leg into your chest and assume a sitting position. The extended leg stretches the hip flexors while the bent leg opens the hip. There are variations of this stretch depending on your fitness level to assist with comfort.

Frog pose. As the name states, this stretch resembles the position of a frog. You are on all fours as you “open your hips and stretch the inner thighs outwards” as far as possible. It can be challenging if your hips are extremely tight, but your flexibility and range of motion will improve over time. The frog pose strengthens the hips, groin muscles, and lower back.

Seated twist pose. The seated twist is a yoga pose that helps to relieve stored emotions and tension in the hips. Bartolino says it “aids with spinal mobility, improves back pain and circulation.” The twisting motion helps to stretch your upper body while your elbow on your upright outer thigh pulls on the muscles of the hip to release tension.

Happy baby pose. This relaxing, calming stretch helps to “open the muscles of your hips, inner thighs, and pelvic floor,” says Bartolino. You lie on your back with your legs bent upright at a 90-degree angle as you hold on to your toes and gently rock side to side—like a very happy baby.

Butterfly stretch. The butterfly stretch is a simple yet effective move that “targets the hip flexors, lower back, and glutes,” adds Bartolino. It also relieves tightness from stress, working out, or sitting for long periods. As you sit upright, you bend your knees and press the soles of your feet together, pulling them closer towards you with your hands for a good hip stretch.

Reclined cobbler pose. The cobbler pose is similar to the butterfly stretch but done in a reclined position. Your soles are touching each other, but your upper half is lying down. This move is “incredibly relaxing as it opens the hips and groin and stretches the thighs,” says Bartolino. The hip muscles can loosen up, relieving tension and discomfort.

The post Feeling Stressed Out? Try These 6 Exercises to Release Tension in the Hips appeared first on Fitbit Blog.

RECIPE BY LEANDRA ROUSE | PHOTOGRAPHY BY SAM EMMONS 

As the temperatures drop, dinner parties move inside. What better way to entertain your guests than with an interactive menu? Try a DIY Ravioli Party as a way to make both the preparation and the eating the main event! As the host, you can provide the pasta, a filling, and sauce to get the party started. Ask your guests to bring their favorite filling, sauce, or side. The result is a taste-as-you-go feast that everyone gets to participate in. 

In this recipe we feature our favorite shortcut ravioli shortcut: the wonton wrapper. It is a quick way to feed a crowd and an easy technique for your guests to try. (Of course, you can always tackle pasta from scratch.) Frozen wonton wrappers can be found in the Asian freezer section of most grocery stores. Once defrosted they make a foolproof noodle casing for your favorite ravioli filling. 

This recipe includes an unconventional filling—herbed pine nut “cheese”. It is unique, flavorful, and dairy free. However the possibilities are endless. Here are a few more healthy ravioli fillings:

Chicken and mushroom
Shiitake mushroom, green onion (spring onion), and ricotta 
Spinach and three cheese
Roasted cauliflower and potato
Squash and caramelized onions
Potato and chorizo 
Butternut squash and sage 

As for the sauce, our end-of-season tomato sauce recipe is a classic base—simple and bright. 

Other ideas are carrot top pesto, walnut oil with shaved truffle, or a roasted garlic cream sauce. 

To prepare for the party, make the filling in advance. Defrost the wonton wrappers and set up a ravioli making station on a large central surface—like a kitchen island or dining room table.  

Sprinkle the workstation with flour and set out small bowls with filling, pasta sauce, and finger bowls with water. Damp kitchen towels should be placed over the wonton wrappers in between use so they don’t dry out. And a parchment-lined baking sheet prepared in advance will help guests to refrigerate ravioli while queuing up to be cooked. 

Make serving plates and utensils easily available so guests can eat while they work. Heat a large stock pot of water on the stove so it is ready to simmer ravioli as they are constructed.  Ravioli cooks quickly, so encourage guests to try small batches of different combinations. Each round can be served to the group and guests can taste, compare notes, and enjoy the unique flavors.

Consider making a batch of ravioli ahead of time so you may quickly feed your guests and showcase the finished product as an example. 

INGREDIENTS: 

For the pine nut cheese filling:

1 cup pine nuts, soaked

1 tablespoon shallot, minced 

2 tablespoon chives, minced

2 tablespoon nutritional yeast

zest of one lemon

2 tablespoons lemon juice

1 tablespoon extra virgin olive oil

½ teaspoon salt 

½ teaspoon fresh ground pepper

12 to 16 oz (350g – 450g) package of frozen wonton wrappers, approximately 8 sheets per guest 

2 eggs, beaten 

2 cups (470ml) of prepared homemade tomato pasta sauce or your favorite packaged option 

INSTRUCTIONS:

Up to 24 hours before the party, prepare the pine nut filling. Tomato sauce can be made far in advance and frozen until the day of. 

To make the filling, soak the pine nuts in water for 6 to 8 hours and drain away the excess water. Then add the soaked pine nuts, nutritional yeast, lemon juice and zest, chives, and shallots to a high speed blender or food processor and blend until just combined. With the blender still running, slowly pour the olive oil into the mixture, stopping to scrape down the sides as needed during the blending process. The filling can be slightly chunky to very smooth, depending on your personal preference. Add small amounts of warm water to the mixture as needed to achieve your desired consistency. Taste and season with salt and pepper as needed. Transfer into a small container and refrigerate until ready to use. 

To assemble ravioli, lay eight wonton wrappers on the prepared work surface described above. Whisk together the two eggs in a small bowl. Using a pastry brush, coat each wrapper with the egg wash. Then place one tablespoon of filling in the center of four ravioli. To seal, place the additional wonton wrappers on top to cover the filling. Pick up the ravioli and press the edges together with wet fingers. Place the raviolis upside down on a cookie sheet lined with parchment. A damp towel should be draped over them if not cooking immediately to prevent them drying out. 

To cook the ravioli, bring a large stockpot of salted water to a boil over high heat. Once boiling, lower the heat to a simmer and drop the first batch of raviolis in. Stir gently to prevent the ravioli from sticking to each other. Cook in the gentle simmer for two to three minutes or until the ravioli float to the top or puff up. 

Remove the cooked ravioli from the water with a slotted spoon and serve directly onto your guests’ plate. Two to four is a good serving size to start with. Guests can select their own sauce, toppings, and sides as they like. Good times!

Makes 36 ravioli or 8 servings.

NUTRITION FACTS (PER SERVING): 

Calories 320 KCal 

Protein 11 g

Total fat 15 g

Saturated fat 1.5 g

Cholesterol 50 mg

Carbs 38 g

Fiber 2 g

Total sugars 6 g

Added sugars 2 g

Sodium 730 mg

The post Healthy Recipe: DIY Ravioli Party appeared first on Fitbit Blog.

The holidays offer a great opportunity to connect and spend time with your loved ones. But if you’re a person that struggles to set healthy boundaries, all of that quality time with your nearest and dearest can feel stressful and overwhelming.

Setting boundaries with your friends, family, and loved ones is a must if you want to emerge from the holiday season feeling happy, healthy, and sane. But how, exactly, do you do that?

What are healthy boundaries—and why are they so important during the holiday season?

“Healthy boundaries are limits or rules that people set to maintain their physical and mental health,” says Kristin Papa, licensed clinical social worker, certified health and wellbeing coach, and founder of Living Openhearted Therapy + Wellness.

Not only do healthy boundaries help you maintain your physical and mental health, but when you’re clear on them, it can lead to better, healthier relationships. “The goal with boundaries is to essentially have more peace within our relationships by honoring what we need—and explicitly communicating those needs,” says Houston-based psychotherapist Abby Wilson.

“When we’re honoring our boundaries, we’re setting the stage for the best possible outcomes,” says Randi Buckley, creator of online course Healthy Boundaries for Kind People. “We remove lots of guessing games, mind-reading, assumptions, and resentment.”

And while setting them both for yourself and your relationships is important year-round, it’s particularly important during the holiday season, when not only are stress and emotions running high, but when you’re generally spending more time with the people that you love—which brings more opportunities for conflict.

“The holidays are typically a time where emotions are very heightened,” says Wilson. “We might be in a more emotionally distressed state…so in order for us to maintain a more balanced level, we need to be able to communicate our boundaries to take care of ourselves over the holidays.”

“The holidays usually bring certain traditions and expectations by loved ones, which add another layer of complexity and difficulty to setting and maintaining healthy boundaries,” says Papa. “In addition, we tend to have an increase in family gatherings and as a result there are more opportunities for our boundaries to be pushed by others.”

Settle on your boundaries before the holidays begin…

“Decide in advance what you want your boundaries to look like this holiday season,” says Papa. 

“Think ahead of time about what you might need to feel more balanced,” says Wilson. “[For example], do you do well with alone time? Do you do well with more structure? Do you want to limit your alcohol consumption? Think about what you might need so you can go into the situation with clarity.”

Defining what “healthy boundaries” means to you before the holiday season truly kicks off will give you time to think about how you want to communicate those boundaries—and how you want to uphold them.

…and communicate those boundaries in advance

Once you know the boundaries you want to set for the holidays (for example, that you won’t be buying anyone gifts, that you’re limiting the number of social gatherings you’ll be attending, or that you are reserving Christmas Eve for immediate family members), make sure to loop your loved ones in.

“Everyone appreciates a heads up—and they especially appreciate when it’s communicated respectfully,” says Buckley. “The advance notice will help people adjust their expectations and plans.”

In addition to communicating your boundaries in advance, you also want to think about how you decide to communicate those boundaries. “We tend to either under-communicate our boundaries or over-communicate them in ways that feel heavy-handed,” says Buckley. “This often comes out of fear of offending, hurting feelings, not thinking they’ll understand, or feeling a lack of skill in communication.”

But there’s no need to overcomplicate things! “Be direct and remind yourself that you do not have to apologize for setting a boundary,” says Wilson.

Reframe how you look at boundary setting

If you’re feeling stressed or worried about setting boundaries with your loved ones over the holidays, it may be because you’re looking at them as a bad thing. But the truth is, they “are not punishments—for yourself or others,” says Buckley. 

Instead, try reframing how you think about them—and try to look at setting them as an act of love (or, in keeping with the holiday theme, a gift you’re giving your friends and family). “When we establish and cultivate our boundaries with loved ones, we’re essentially saying, ‘Hey, I want to have the best possible experience and version of me, and these boundaries support and nurture that,’” says Buckley. “They serve as a guide for everyone, including yourself, to get the best possible outcome. When we understand that boundaries are an act of kindness, they also become a gift.”

The post How to Set Healthy Holiday Season Boundaries with Loved Ones appeared first on Fitbit Blog.

Roasted vegetable orzo is a tasty alternative to the traditional holiday starchy dishes to bring variety over the festive season. This recipe features an array of smoky roasted veggies and toasty whole-wheat orzo. It is great served warm or at room temperature and easy to prepare ahead of time. 

This dish is a great way to bring a broad selection of vegetables to the meal. Roasting the broccoli and cauliflower in a hot oven caramelizes them and gives them a great texture. Butternut squash, zucchini, eggplant or any of your other favorite seasonal vegetables can be substituted. Preserved lemons in the vinaigrette adds a wonderful citrusy brightness to the pasta dish. Don’t worry if you are unable to find preserved lemons it can be omitted or replaced with lemon zest. 

We recommend you make a double recipe of the vinaigrette. This homemade vinaigrette saves for up to a week, making it easy to prepare a fresh salad anytime. 

INGREDIENTS: 

1 large sweet potato, peeled and diced

1/2 red onion, diced

1 small cauliflower head, broken into florets

1 small broccoli head, broken into florets 

1 cup frozen peas

1 cup of cherry tomatoes, slides in half 

1 tablespoon olive oil

2 cloves garlic, minced

1 teaspoons kosher salt 

1/2 teaspoon ground black pepper

1 lb (453 g) package whole wheat orzo pasta

Vinaigrette (makes ½  cup or 10 servings)

1 tablespoon and 2 teaspoons of red wine vinegar

4 teaspoons cup fresh lemon juice

⅔  teaspoons honey

⅔  teaspoons salt

1/4 teaspoon freshly ground black pepper

1/3 cup extra-virgin olive oil

¼  a preserved lemon, pith removed and masarated 

INSTRUCTIONS: 

Preheat the oven to 425˚F (220℃). Chop the vegetables and place them in a large mixing bowl. Toss them with the olive oil, garlic, salt, and pepper. Arrange the vegetables in a single layer on a large baking sheet in an even layer. Roast the veggies for 35 to 40 minutes or until tender and beginning to brown. Check them halfway and carefully shake the pan to toss the vegetables. 

While the vegetables are roasting, make the vinaigrette at the bottom of a large salad bowl by whisking the ingredients together. 

Meanwhile, bring a large stockpot of salted water to a boil. Cook the orzo according to package instructions. Drain and add directly to the salad bowl with the vinaigrette. Toss to combine. Tossing the pasta in the dressing while hot is essential to absorbing the flavors. 

When the roast vegetables are finished, let them cool for a few minutes before carefully adding them to the orzo and tossing to combine. 

Makes 10 servings. 

NUTRITION FACTS (PER SERVING): 

Calories 320 KCal

Protein 9 g

Total fat 16 g

Saturated fat 2.5 g

Cholesterol 0 mg

Carbs 36 g

Fiber 5 g

Total sugars 4 g

Added sugars 0 g

Sodium 470 mg

The post Healthy Recipe: Roasted Veggie Orzo appeared first on Fitbit Blog.

For many, the holidays are one of the busiest times, if not the busiest time, of the year. And with so much to do (shopping, holiday parties, school events…the list goes on), it can be hard to find a moment to catch your breath, let alone find time for self care.

But prioritizing self care during the holidays is a must if you want to start the New Year feeling happy and healthy. So the question is, in the midst of all the holiday busyness, how do you make self care a priority?

What is self-care, and why is it important to prioritize during the holidays? 

We’ve said before that the truth about self-care is much broader than the bubble baths, facials, and #treatyoself mentality it has become synonymous with in recent years. “Self-care is the act of taking your time and energy and funneling it into an activity that focuses on your own mental and physical well-being,” says Towson, Maryland-based licensed clinical professional counselor Shelby Milhoan.

And while investing your time and energy into your mental and physical well-being is always important, it’s especially important during the holidays. Why? For starters, “during the holiday season we often focus on others’ wants and needs…[instead of] our own,” says Milhoan. 

And when your focus is on what other people want and need for you (for example, shopping for gifts for your family or attending your friends and neighbors’ holiday parties) and not on what you want and need for yourself, it’s easy to feel stressed, overwhelmed, and burned out. 

That stress and overwhelm can impact not only how you feel, but how you act. “If self-care is not prioritized, the stress and tension will seep out, and often in ways we will not like,” says Andrea Turnipseed, LCSW, co-founder and executive director of Roots Behavioral Health in Austin, TX. For example, this could mean lashing out at your loved ones.

Even if you love the holidays, if you neglect self-care, by the time New Year’s rolls around? You may feel a lot less “holly jolly” and more like The Grinch. “The holidays [have] become an added source of stress and overwhelm for many people,” says Amanda Cassil, PhD, licensed clinical psychologist and author of The Self-Care Plan for the Highly Sensitive Person. “Even good, joyful events can be stressful and wear on you, making the need for self-care more important during these windows.”

Know what self-care means for YOU…

Because you are a unique individual, your version of self-care is also going to be unique. For example, “an extrovert might find walking around a busy downtown area helpful…while an introvert might need some time in nature or a good book,” says Cassil.

So, the first step in prioritizing self-care this holiday season? Defining what self care means for you. Think of activities that would genuinely feel calming and restorative. For example, do you need to find more alone time in between holiday obligations—or does spending time with your friends and family fill your cup?

One important thing to keep in mind is not to judge your preferred self-care activities based on what you think self-care is “supposed” to look like. “Knowing what works for you and serves you in your relationships and your lifestyle is important,” says Turnipseed. “Don’t take a bubble bath because a TikTok video said that’s the best form of self-care. You need to find what works for you.”

…and then put those activities on the calendar

The holidays are notoriously busy. It seems like every unscheduled minute or unstructured stretch of time will be quickly occupied by another holiday event, obligation, or to-do item. So, once you’ve determined what kind of self-care activities are going to be the most supportive for you? You need to put it on your calendar.

Putting self-care on your calendar, like you would any important appointment, will ensure that you leave space in your day for yourself—and will prevent you from scheduling something else during the time you’ve already scheduled for yourself.

“I always encourage people to schedule self-care into their calendar because it’s harder to bump something that has dedicated time,” says Cassil. “When you do this and someone tries to schedule something, you can politely decline, let them know, ‘unfortunately, I have a commitment during that time,’ and then decide if you want to try to find an alternate time or not.”

Stack self-care onto another habit

If self-care is new to you, the thought of carving out time to take care of yourself every day—especially during a hectic time like the holidays—can feel overwhelming. But it doesn’t have to be! Don’t worry about trying to start a whole new habit. Instead, just add self-care to a habit you already have. 

“Plan out your day and add self-care practices to things you already do,” says Turnipseed. “For example, when you finish brushing your teeth, stop and do a short breathing exercise. Or, when you are sipping your morning coffee, you can practice mindfulness: pause, slow down, and, for 5 minutes, really experience the sensations around drinking that cup of coffee.”

By building on habits you already have, you can get into the swing of regular self care. As it starts to feel more a part of your daily routine, you can expand your practice into more extensive self-care activities.

Set boundaries and say “no”

“Many people overextend themselves at the expense of their own happiness during the holidays,” says Turnipseed. But overextending yourself is the opposite of self-care. The best thing you can do to try and avoid that is to set some healthy boundaries—and learn how to say “no.”

“Boundaries help you love yourself and others without sacrificing your wellbeing,” says Turnipseed. “This may mean saying ‘no’ to people and activities that do not serve your mental health, limiting the amount of time spent with family, limiting time spent on social media platforms, or scaling back the number of holiday events you attend.”

Now, if the thought of turning down holiday invitations or opting to spend more time alone during this time brings up feelings of guilt, remember that you can’t take care of anyone else if you’re not taking care of yourself. And sometimes, saying “yes” to yourself and your own needs means saying “no” to other people—and that’s totally fine.

“Do you feel guilty when you have to fill your car up with gas? No, because your car needs it and if you don’t, then you will end up broken down on the side of the road,” says Cassil. “The same is true for your body.”

The post How to Prioritize Self-Care During the Holiday Season appeared first on Fitbit Blog.