If hopping on a plane to Colombia is not in the plan this month, guess what? You can visit a local restaurant in your area or make a traditional Colombian recipe at home to celebrate National Latinx Heritage Month with some delicious authentic Colombian food. There’s lots to explore and love about this diverse South American cuisine.

Much like its culture and people, Colombian cuisine combines indigenous, Spanish, and West African influences and flavors. Colombia’s food is as diverse as its people and the land. As one of the most geographically and biologically diverse countries, you’ll encounter an array of different staple crops and dishes as you move throughout the country. 

From hearty, potato-rich stews in the mountains to fresh fish and rice in the coastal regions, there’s abundant color, flavor, and history on the plate.

Common Colombian foods

Colombia has hot, temperate, and cold climates,and its staple foods and dishes reflect them accordingly. Common foods include a variety of tropical fruits, rice, corn, cassava (yuca), potatoes, plantain, avocado, coconut, beef, and cheese. Colombia is well-known for its coffee and is a top producer of cocoa, sugar cane, and bananas. 

White rice is a staple throughout the country. And in the cooler mountainous regions, you’ll find warm soups and stews made with plenty of root vegetables such as potatoes, while fish and seafood dishes with plantain and coconut rice are common on the coast. 

Popular Colombian dishes to try

Each region of Colombia has its own traditional dishes, but here are a few popular ones throughout the country.

Colombian arepas are cornmeal cakes that are typically grilled but can also be fried or oven baked. Arepas might be served alongside a meal or topped or stuffed with a sauce, cheese, meat, and other fillings for a complete mealf. There are more than 40 different types of Colombian arepas—from the arepa paisa to the arepa Santandereana, made with bits of cassava and pork. They are prepared in many ways, and you’ll find variations depending on its departmento (similar to states) of origin. Some, like the arepa boyacense from the Boyacá región, are made with a sweet corn batter and stuffed with cheese. Another example, like the arepa de huevo, a fried corn cake with an egg inside, is popular in the Caribbean region. 

Tamales are also popular in Colombia. Lorena Drago, RDN, CDCES, and owner of Hispanic Foodways, shares that “Colombians eat tamales on weekends, Christmas, and special occasions.” She says each region prepares tamales differently. “The masa can be prepared with either corn or rice. The filling can have an assortment of vegetables, eggs, peanuts, and meats ranging from beef to pork.” For example, the Tamal Antioqueño, from the Colombian state of Antioquia, is prepared with corn flour and peas, carrots, sliced potatoes, olives, chicken, and pork.  

But Colombia is not all about handheld eats. Often called the national dish of Colombia, Bandeja Paisa is a traditional dish from Antioquia (home to Medellin and Guatape). Drago explains that this dish, which translates to “Paisa Platter,” gets its name from the people born in Antioquia, who are called Paisas. 

Though you’ll see some ingredient swaps from region to region, Drago explains that “Bandeja Paisa contains white rice, red beans seasoned with scallions, tomatoes, carrots, garlic, and pork, beef, corn arepa, fried egg, sweet plantain, and a slice of avocado.” This dish was born out of necessity. Drago describes how “in the mid-1900 century, Antioquian muleteers and men from the state of Caldas spent the entire day working in the field and brought the bandeja paisa to sustain them during the long hours of hard labor.”

There are far too many dishes to name, but other popular Colombian dishes to taste include ajiaco (a chicken and potato stew soup), sancocho (a soup made with corn, potatoes, plantain, and/or yuca, and chicken, pork, beef, or fish), sudado de pollo (chicken stew), and pescado frito (a whole fried fish from coastal Colombia commonly served with rice).

Sweet and nutritious Colombian fruit

Thanks to the country’s biodiversity, Colombia boasts one of the best fruit bounties in the world. So if you’re not quite ready to try your hand at arepas or a Colombian stew, you can get a taste of delicious, nutrient-dense Colombian fruits.

Drago suggests starting with soursop (guanábana), loquat (níspero), lulo (naranjilla), guava (guayaba), passion fruit (maracuya), tamarind (tamarindo), dragon fruit (pitahaya), or other typical fruits to sweeten the plate and refresh the palate. 

Fresh fruits like fiber-rich dragon fruit (pitahaya) might be fairly easy to find in major supermarkets, but others may take a bit more searching. If you live near an international farmers market, a Latinx market, or a specialty store, check for fresh guava, passion fruit, or tamarillo (a red or orange, egg-shaped fruit resembling a tomato). Ask a store produce manager if fresh options are available (even if for a short time each year). Also, check the frozen foods aisle for frozen fruit pulp and the grocery aisles for canned or dried options. 

Tropical fruits can be eaten fresh as a snack, with a meal, or whipped into fresh juice. Some fruits, like passion fruit, can often be found in juice form or made into ice cream or custard. The antioxidant-rich lulo is popular throughout Colombia, and its frozen pulp is widely available in many parts of the world. Use it to make lulada, a Colombian beverage made with muddled lulo fruit, lime juice, water, and sugar. 

Another way many Colombians enjoy fruit (particularly in the Andean region) is in an aromática. Making this fresh fruit infusion at home is easy. Simply steep fresh-cut pineapple, guava, or other fruit in hot, not boiling water until its infused with the fruit’s flavor. You can add fresh mint and honey or sugar to taste. Once it’s ready, sip and savor it like tea. 

The post Celebrate Latinx Heritage Month with Colombian Cuisine appeared first on Fitbit Blog.

Feeling stressed? You’re not alone. A survey found that 84 percent of Americans are experiencing at least one stress-related emotion—but a culture of stress is not just a problem in the United States. In countries like Costa Rica, the Philippines, and Venezuela, more than half the population reports experiencing “a lot” of stress, making them among the most stressed nations in the world.

And as most of us know, COVID-19 exacerbated stress levels worldwide, with the World Health Organization (WHO) reporting a 25 percent increase in the global prevalence of anxiety, depression, and stress.

Regardless of where you live, your health and well-being depend on ensuring your  stress level is in check. These six research-backed strategies can help—and so can Fitbit.

Prioritize sleep. Stress can interfere with sleep. Your body pumps out adrenaline and cortisol, the stress hormone, during stressful periods, which increases your heart rate and core temperature, making it hard to fall asleep. On the flip side, lack of sleep can also leave you more vulnerable to stress. 

“Our brains sometimes want us to go down this unproductive rabbit hole, but chances are you’re not going to solve a big problem at one o’clock in the morning,” says Angela Ficken, LICSW, a Boston-based psychotherapist. “You need something boring to occupy your mind” so that you can fall asleep—and stay asleep. Try mentally cataloging all the blue shirts in your closet or listening to a storytime podcast to help you fall asleep. Find other techniques here. 

It’s also important to create a sleep sanctuary. Establish a bedtime routine; turn down the thermostat, install blackout shades to keep the room dark, turn on a white noise machine and use your Fitbit to track your sleep. Read more about the relationship between sleep and stress here. 

You can also try Fitbit’s advanced sleep tools, like the new personalized Sleep Profile with Premium, which goes beyond nightly sleep tracking to analyze your monthly sleep habits and trends  so that you can better understand your sleep health as well as work to improve it.

Meditate. It’s oft-cited advice for dealing with stress because it works. Studies show that practicing mindfulness meditation could reduce chronic stress levels up to 25 percent after six months.

Alfie Breland-Noble, Ph.D., MHSc, psychologist and founder of The AAKOMA Project, an organization supporting the mental health needs of BIPOC youth, calls deep breathing and mindfulness meditation “simple, portable, and feasible.” 

If the idea of a traditional mindfulness meditation feels overwhelming, Breland-Noble suggests a simpler exercise: Identify something you can see, hear, taste, touch, or smell for which you are grateful. “The focus it takes to list each of these things is often just enough to move our minds off what is stressing us and into the moment,” she says. 

There’s no need to take the conventional route when building your mindfulness practice—what matters is finding something that works for you. Try transforming a hike or walk into a moving meditation or turning to a furry friend. Looking for more unexpected ways to find mindfulness? Discover them here. 

Set boundaries. Sometimes it’s the news headlines regarding the state of the world that trigger stress and other times, it’s your to-do list. When it’s the latter, Ficken advises setting boundaries and saying no to things that will create additional stress. 

“We all have personal limits,” Ficken says. “It’s okay to say no to things that will create more stress.”

Ficken uses a few go-to boundary statements like, “Thank you so much for asking; I’m not able to do that right now,” or “I appreciate the invitation. Unfortunately, it doesn’t work for me.” Practice saying “no” to small things so you’ll feel more confident establishing bigger boundaries. Learn more about how to set and maintain healthy boundaries here.

Break a sweat. Try not to give in to the temptation to hide under a blanket and binge-watch crime dramas when you’re feeling stressed. Even a single session of exercise makes you less reactive to stress.

You don’t have to run a 5K or train for a triathlon to experience the benefits of exercise on stress. Ficken notes that all physical activity, from walking, swimming, and yoga—and, yes, triathlons—can have stress-busting benefits. “Making a conscious effort to take care of your body will have a direct impact on stress,” she says. Try engaging in a little friendly competition with the Fitbit community by participating in challenges with friends or attending group fitness classes to find accountability on your journey. 

Log off. Your devices are great for messaging friends, playing word games, catching up on the news, posting vacation pics, and watching crime dramas, but it’s possible to spend too much time on your screen. 

If watching cat videos for a few minutes helps restore your sense of calm, go for it, says Ficken. But be careful to minimize online activities that cause your blood pressure to rise. Disabling notifications, deleting social media apps, and setting timers to remind you to log off are all strategies that can help you reduce screen time.

No matter what you’re looking at on your screen, Ficken recommends avoiding scrolling before bed whenever possible.

Screen time could make it harder to fall asleep, reduce the quality of your sleep, and leave you feeling tired the next morning. 

Ask for help. Stress can be overwhelming. Instead of going it alone, make an appointment with a healthcare professional or call 988, the new dialing code, to connect with mental health professionals. “It is really important to normalize seeking help,” says Breland-Noble.

People of color and those with marginalized identities, including LGBTQIA+ and people with disabilities, face unique stressors related to racial trauma, homophobia, transphobia, and ability-based discrimination. Breland-Noble believes that acknowledging these stressors and seeking help if needed, is essential.

For anyone experiencing stress, she advises, “Start by identifying a trusted person to talk with and check in with them… Once we get to a place where we can acknowledge that there is something wrong that needs addressing and that we feel ready to address it, we are better prepared to seek out a mental health professional.” 

Learn more about how Fitbit can help you manage your stress here.

The post 6 Stress-Busting Strategies to Help You Regain Your Equilibrium appeared first on Fitbit Blog.

In our new monthly profile series, Meet the Trailblazers, Fitbit is seeking to amplify diversity in the world of wellness and fitness by featuring the voices of POC trailblazers at the helm of these industries—industries that have discredited voices like theirs for too long. 

For our September profile, we’re highlighting the incredible work of Kelley Green Johnson, a certified life and mindset coach, an International meditation instructor,  certified NLP and EFT practitioner, hypnotherapist, host of the “Hey Lovely!” podcast, and author to her book Perfectly Imperfect. We’re excited to share the conversation we had with Kelley about how she got started in wellness, her brand, and other impressive life work.

From the southside of Queens, New York, Kelley Green Johnson is the founder of Kelley Green Media LLC, a personal coaching and consulting brand focused on wellness, female empowerment, and self-love. Kelley inspires her clients by sharing her lifestyle and mindset and introducing the practice of self-love along with providing guidance and resources to those hoping to amplify their self-worth in life and business. 

“It’s been a blessing leaving my 10 year corporate journey directing human resources and communication departments,” she says. “I’ve always loved helping people and knew that if I left the confines of my desks and cubicles I could help change the world and manifest my dream life.”

This journey also included a surprising meet-cute, as Kelley recently married her husband, whom she met on a Zoom call while leading a meditation during the pandemic. Talk about the unexpected! 

Keep reading to learn more about Kelley, her business, and how she’s paving the way for women in her community.

FITBIT: How did you get started in the wellness industry and life coaching? 

KELLEY: I have a background in Human Resources and a degree in Business Administration and although after college I jumped into the corporate workforce, I’ve always wanted the freedom to travel and make an impact around the world. So when corporate life didn’t feel like it was for me anymore, I thought about how my expertise and love for helping people in Human Resources could be applied to peoples lives as a certified life coach. 

Then once I realized there are so many other healing and transformational modalities like neuro-linguistic programming, meditation, hypnotherapy, and more, I got super excited and made sure to indulge my interest in obtaining certifications in these, to provide even more positive change for my clients as well. 

As someone who was bullied growing up, I experienced a lot of self-doubt and a lack of confidence in my inner and outer beauty. I wish I knew about various mindset and mindfulness resources to help me change my view of myself and how I showed up in the world, which is one of the reasons why it’s so important for me to help others, especially women. 

FITBIT: Can you tell me about your personal coaching and professional consulting brand, Kelley Green Media? 

KELLEY: I help ambitious women release their mental blocks so they can transform their mindsets and confidently take aligned action in their lives and careers, all while practicing wellness and accomplishing their goals. I also work with brands and organizations leading wellness workshops to improve the performance, morale, and company experience of their employees. If there’s a brand or business that wants to discuss self-care, improving one’s mindset, manifestation, or be led in a powerful meditation or hypnosis, they will be sure to experience a life-changing session.

FITBIT: Through your life and mindset coaching work, you focus on women (specifically Black and POC women) empowerment, self-love, and self-care. What drew you to this work? 

KELLEY: By experiencing my own lack of self-love and overwhelm due to a lack of self-care, I knew it was important to help others avoid the pitfalls I’ve had in my life. Participating in unhealthy relationships, not prioritizing my mental or physical health, and living an unfulfilled life is not something I want for other women.  

At one point I was such a people pleaser at work that I avoided all the physical signs that told me to rest. I was at work ignoring the signs of my body and ended up having a panic attack one day. I was wheeled out of the office on a stretcher and brought to the hospital in the back of an ambulance. It was a lot and I decided to never let that happen again.  

As Black women, we often go above and beyond for others and neglecting our own needs. But enough is enough. It’s time we learn a better way of living and take action on what we learn. And this is why I’m so drawn to this work. 

FITBIT: Why, in your view, is it so important for there to be a safe space like yours that explores self-love and healing, for Black women and women of color? 

KELLEY: I feel like it’s important because I didn’t have that when I needed it most in life. Growing up, meditation was viewed as weird or wicked and was frowned upon in my community. Even therapy wasn’t something that was talked about because as a Black woman, I’d often hear my elders telling younger generations that “church was enough” if you’re having problems, and that if we went to therapy people would think we were crazy. It wasn’t a comfortable topic to discuss, so my healing and self-love journey was extremely delayed unfortunately. 

I want to help alleviate the shame and stigma surrounding wellness so people can comfortably access the tools, resources, and safe spaces that we need to heal and grow. There is so much emotional and even physical trauma in the Black community, if not directly, generationally—and it’s time to keep breaking these generational curses. Black Women deserve to love themselves, avoid settling for less, and start manifesting a life they love. 

FITBIT: Can you tell me about your first book, Perfectly Imperfect?

KELLEY: My first book is a collection of poetry and prose. It takes the reader on an alliterative journey to the intricate depths of the human psyche. From childhood hardships and ever-pervading self-doubt to the tumultuous waves of both love and hate, this collection of gripping poems and inspirational tidbits invites you to a reflective and cathartic experience.

Infused with valuable wisdom, each piece reminds the reader of life’s only constant: change and life’s key to happiness: self-love.

FITBIT: Not only are you a life coach, but you are a NLP practitioner and clinical hypnotherapist, public speaker, podcast host, author, and meditation teacher. What would you say is the most fulfilling part of your work? 

KELLEY:  I would say the most fulfilling part of my work is hearing from my clients about how their views of themselves and their lives have changed for the better. I love hearing how they love themselves more, how they’ve cultivated more peace in their lives, and how they can manifest with ease and love the positive transformation their lives are taking. It’s incredible and I’m so grateful to do this work. 

The post Meet Kelley Green Johnson: A Force in the Wellness World and Inspiration To All appeared first on Fitbit Blog.

If you’re looking for a different and healthy way to enjoy your vegetables, try pickling them. Pickling isn’t new, but in recent years, the art of pickling and fermenting food and drinks has enjoyed renewed popularity.

Pickling preserves food like carrots, celery, or okra, in an acid like brine or vinegar, and may be healthier, especially when it is unprocessed. Fermenting is yet another way to preserve food and drink. The natural process converts carbs into alcohol or acids and promotes the growth of probiotics, which are healthy bacteria and good for your gut health. 

Taking a closer look at pickling and fermenting techniques is timely as we have entered Latinx Heritage Month, which is from September 15 to October 15. During this period, we celebrate the rich history, culture, and contributions made by Americans whose ancestors came from Spain, Mexico, the Caribbean, and Central and South America. 

The global appeal of pickling and fermenting 

Although pickling and fermenting didn’t originate in Latin culture, these techniques have become a staple in many Latin households. The Spanish word escabeche literally means to pickle, but it also describes preserved dishes including fish, which is cooked before it is pickled.

The flavor of escabeche can vary based on the pickling technique, explained Luz Payan, a Chicago native whose family roots are from Axochiapan, Morelos, Mexico. “Escabeche recipes differ from regions from Mexico, Spain, South America, or even the Caribbean islands. In Mexico, they can differ from state to state or even cities within a Mexican state.” 

But nothing is as good as Payan’s family recipe. “Our escabeche is pickled and spicy with some added flavors. It complements Mexican dishes, including tortas, tacos, and most grilled meats.” The taste can be addictive, Payan said. “Some people I know even add it to Flaming Hot Cheetos to give them that vinegar and spicy kick!”

Like pickling, fermenting is used in many countries. People worldwide drink fermented beverages like beer or kombucha, but tepache is a traditional Mexican probiotic drink with roots in Central and South America. It’s typically made from pineapple rind, but can contain corn and fruits like apples, guavas, oranges, and pears.

How pickling made its way across the globe

Archaeologists believe pickling has been around since 2400 BC, when Mesopotamians began soaking their food in brine to preserve them. Cucumbers were one of the foods soaked. The resulting pickle was popular because it was easy to transport, hardy, and tasty. 

Pickling and pickles made their way around the world as sailors stocked the food item on their journeys. The high level of vitamin C pickles contain helped prevent scurvy. 

Even as pickles grew in popularity, different regions developed their nuances. Dutch farmers and East Europeans popularized dill pickles in the US. In the Caribbean, escabeche PR is a favorite, said Lizette Watko, creator of the talk and cooking show, Lizette Invites You. “Something very popular in the Caribbean is green banana escabeche.” In the side dish, guineos en escabeche, green bananas are peeled, boiled, and then marinated with vinegar, onion, garlic, salt, peppercorn, and other flavors.

A look back at fermenting

Fermenting has an even longer history than pickling, going back to 6000 BC. Most cultures can boast some form of fermented food, including Korean kimchi and Indian chutney. Yogurt and cheese are fermented, as are beer and wine. 

In addition to preserving food, fermenting adds to the taste by offering more complexity. The process also adds more nutrition to the food. Many people eat and drink fermented foods because of the probiotics that can help digestion. Even though beers are fermented, the brewing process kills off probiotics. However, some beers, like strong Belgian beers, are fermented differently in a way that allows probiotics to grow.  

The resurgence of an old practice

Although people never stopped pickling and fermenting, the practice decreased in the last few decades. “I’m in between generations,” Watko explained. “The older folks used to make escabeche and still do.” But for the generations that followed and cooked less frequently, they stopped making escabeche for a time.  

Now, however, and in the last few years, the practice has seen a resurgence in more popularity. 

The practice of pickling and fermenting foods resonated with people interested in the farm-to-table movement and was a simple way to prepare vegetables. Then, when the pandemic began, many were stuck at home and wanted to try something new, said Watko. “People started cooking at home and going back to the dishes our aunties used to make.”

With many resources available to learn pickling and fermentation techniques, it’s easy to join the trend. 

In honor of Latinx Hispanic Heritage Month, try a few gut-friendly recipes, like an easy side dish of escabeche with carrots, onions, garlic and jalapeno, paired with a spicy and refreshing glass of tepache. 

Just be sure to prepare your recipes in advance, so the dishes will have time to reach their pickling and fermenting peak before you enjoy them!

The post Try This Gut-Friendly Cooking Technique to Up Your Kitchen Game appeared first on Fitbit Blog.

Barre exercises are one of the hottest fitness trends around. But they’re hardly new. These low-impact, total body workouts were developed more than 70 years ago by ballet dancer Lotte Berk to rehab her injured back. And they’re still going strong today.

Why is barre all the rage? “Barre workouts are great for everyone at any time in their fitness journey,” says Andrea Fornarola, founder and CEO of Elements Barre Fit in New York City and the Hamptons, NY. Based on a combo of yoga, Pilates, strength training, and (of course) ballet, barre has multiple benefits. In addition to better strength, flexibility, balance, and body alignment, fans swear by its ability to sculpt longer, leaner, and more defined muscles. And because it’s easy on the joints, it can also be a good fit for people recovering from injury or surgery or who are pregnant (with a doctor’s permission).

What is a barre workout like? Think lots of reps of small isometric movements that work muscles to fatigue. And you don’t need to be a dancer or have a ballet bar to do it. “At home barre workouts are great!” says Fornarola. “They require minimal equipment, many times all you need is a mat and a resistance band to get a highly effective workout.” But even without those, all you really need is the back of a chair for a bit of support.

If you’re intrigued, this 5-step workout can get you started—no equipment necessary.

Wide second position. Do you wish you had the glutes and thighs of a dancer? This foundational ballet move can help.

Stand with your feet slightly wider than hip distance apart. Then, pivot your feet so that your toes are pointing slightly outward. Slowly lower your body into a squat position, keeping your back straight and your core muscles contracted. Gradually pulse up and down 20 to 30 times.

Back dancing. You might be surprised to learn that some barre moves happen on the mat. Like this floor-based exercise, which works the core, glutes, hips, and thighs.

Lie down on a mat or the floor with your hands by your sides. Bend your knees and separate your feet so they’re hip distance apart. Keeping your upper back on the ground, slightly lift your hips up off the floor, about 2 inches. Squeeze your glutes together while contracting your abdominals, then release. Repeat for 30 reps.

Push-ups. Barre push-ups are a great way to work your back, chest, and shoulders. But when you don’t have a barre, the floor is equally effective.

Begin in a high plank position with your hands underneath your shoulders, your feet hip-distance apart, and your back flat. Keeping your abs contracted, slowly bend your elbows and lower your body toward the floor. Then, using your arms, push your body back up into a plank position. If that’s too challenging, try a modified push-up instead. Repeat 5 to 10 times.

Narrow V. This multitasking exercise works the inner and outer thighs in just one move.

Stand with your feet together. Slowly pivot your toes outward while keeping your heels connected so that your feet make a V-shape that’s about 4-inches wide. Bend your knees slightly and raise your heels off the ground about an inch. Aim to keep your weight on the balls of your feet. Then, place one hand on the back of a chair. Inhale, sink down, squeeze your heels together, and pulse 15 to 30 times.

Clamshells. If sculpted inner and outer thighs are a goal, clamshells are your friend.

Lie on your right side with your legs stacked and your knees bent at a right angle. Rest your head in your right hand. Then place your left hand flat on the ground in front of your waist for support. Keeping your feet together and your right hip on the mat, contract your abs and raise your left knee upward. Squeeze your glutes and lower your knee. Repeat 15 to 30 reps. Then take it to the other side. (If you’d like to kick things up a notch, repeat the exercise but instead of lowering your knee, pulse it upward.)

How does an at-home workout compare to a class? “While nothing replaces the energy of a live class, at-home barre workouts are a great way to get a taste of the exercises and the pace of a class before you visit the studio,” says Fornarola. So, grab a chair and get started!

The post The Benefits of Barre Workouts appeared first on Fitbit Blog.

Most people are aware that if you want to get better sleep, making exercise a priority is a great place to start. But while many people think that running, biking, and other forms of cardio are the key to catching more high-quality Zzz’s, it turns out that there’s another type of workout that may be the key to better sleep—and that’s resistance training.

Let’s take a look at how resistance training impacts sleep—and how to lift your way to a better night’s rest. 

How does resistance training promote better sleep?

First things first. How, exactly, does resistance training impact sleep—and how can your time in lifting weights and doing other forms of resistance training actually help you get better rest?

“This workout type is…linked to improved sleep quality overall and increased sleep duration,” says Alex Savy, certified sleep science coach and the founder of SleepingOcean.com.

There’s research to back that up. In a recent study, researchers from Iowa State University studied the impact of both resistance training and aerobic exercise on participants over the course of a year. Of the participants that reported getting less than 7 hours of sleep per night at the beginning of the study, the participants that regularly engaged in resistance training increased their sleep duration by 40 minutes over the course of the study—almost twice as much as the aerobic group (which increased their sleep duration by 23 minutes). 

In addition to increased sleep duration, the resistance training group also experienced better sleep quality, including being able to more easily fall and stay asleep.

There’s also research that suggests that “moderate-intensity resistance training can help patients with chronic insomnia sleep better,” says Savy.

Why does resistance training help you get better sleep?

Clearly, resistance training can help you get better sleep. But the question is—why? “Sleep is a necessary part of muscle recovery, so more taxing workouts encourage your body to sleep more deeply and longer throughout the night,” says Dr. Grant Radermacher, sports chiropractor at Ascent Chiropractic in Brookfield, WI. 

Resistance training may also help your body produce more sleep-supporting chemicals—which can make it easier to fall asleep. “Studies show that resistance training often boosts adenosine production,” says Savy. “This chemical causes that drowsy feeling that often helps people fall asleep easier and enjoy deeper, more restorative rest. So, a post-workout adenosine boost can help people prevent sleep offset and drift off easier, potentially catching more hours of sleep.”

Tips for using resistance training to get better sleep

Want to use resistance training to get better sleep? Here are some tips to help you lift your way to higher-quality Zzz’s (and all the benefits that go along with it).

Start slow. Now that you know the sleep-boosting benefits of resistance training, you may be tempted to jump right in and start lifting heavy weights. But if you’re new to resistance training, the best approach is to start slow. “Start slow, add weight gradually, and focus on proper form,” says Radermacher. “[By taking this approach], you’ll reduce your risk of injury and be less likely to suffer from the delayed-onset muscle soreness (DOMS) that most new lifters deal with.”

Don’t work out too close to bedtime. Resistance training may help you get better sleep—but if you work out too close to bedtime, it can actually have the opposite effect. “Resistance exercise too late in the day can increase heart rate and body temp in a way that’s disruptive to sleep,” says Radermacher. “Leave a gap of at least two hours after working out to allow your body to wind down before bed.”

Don’t abandon cardio. Just because resistance training may be a better form of exercise for improved sleep doesn’t mean you should completely abandon your morning run or weekly bike ride! Cardio offers a huge variety of benefits, from lower risk of heart disease and diabetes to improved mood—so to promote optimal sleep and overall health, consider making both cardio and resistance training a foundational part of your fitness routine.

The post Why Resistance Training Might Be the Key to Better Sleep appeared first on Fitbit Blog.

By any measure, Shaunise Price’s life is busy. In addition to being a single mother of two elementary school-aged children, she works full-time and is finishing a bachelor’s degree in accounting. On top of all that, she’s a popular health and fitness influencer on Instagram. With all the demands in her day, she admits it would be easy to neglect the fundamentals like eating well and exercising.

“The truth is that I can’t let my health slip,” Shaunise says. “If I don’t prioritize diet and fitness, I’d never be able to keep up with everything I have to accomplish.” But like everyone, she admits, she needs a little extra motivation some days. That’s when she relies on her Fitbit Sense, which she calls “my life coach on my wrist.” 

When Shaunise first got a Fitbit Versa in 2018, she mostly used it to get her 10,000 steps each day, a goal she liked to share with her mother and some friends. When she bought her Fitbit Sense in 2021, she began to rely on the features that gave her little nudges and encouragement. It wasn’t long before she started using the guided coaching programs and video workouts to begin her day. She looked to the health metrics to chart her improvements over time. There are few Fitbit Premium features she hasn’t tried at least once.  

“I track my menstrual cycles and stress levels, and I log my water intake and what I ate during the day,” she says. “I’ve become a Fitbit evangelist around my friends, family, and coworkers. I’m always talking to people about my Fitbit and love the challenges I get to do with others where we can compete in a friendly way and keep ourselves accountable.”

Shaunise has always been active and athletic, but her Fitbit has given her new ways to achieve a healthy lifestyle. “With my Fitbit, I’ve tried some new activities,” she says. “I’ve even tried some mindfulness and meditation. I never realized how hard it was for me to sit silently, relax, and take deep breaths. I’ve also learned things about myself that I didn’t know. In particular, I now understand how important sleep is to my physical and mental health.”

Shaunise’s healthy journey hasn’t always been smooth or easy. As a teenager, she struggled with healthy eating and maintaining a positive body image. 

“I was a skinny kid, and for a while, I was restricting what I ate to the point that it was unhealthy,” she recalls. “I was probably borderline anorexic. Then I learned about bulimia on television, and I started that behavior. I hid that illness from my friends and family, but weirdly, I thought it was normal for a long time. It was like a kind of addiction.” 

One day Shaunise looked at herself in the mirror and saw herself clearly. She realized she was looking at a body that wasn’t getting enough nutrients and a young woman who so lacked energy that she sometimes nearly fainted. “I was frail and weak, and I didn’t like how my clothes hung on my body,” she remembers. “That’s when I began what I call my ‘self-love, self-care journey.’”

Logging what she eats into the Fitbit app helps remind Shaunise to get the nutrients and calories her body needs to function at a high level. She also uses Fitbit recipes to create balanced meals with healthy levels of macro and micronutrients. 

Shaunise has shared her journey to health through Instagram. She doesn’t try to present an idealized, perfect self. She believes it’s essential to be honest about her struggles and successes. “I was tired of hiding things,” she says, “I wanted to connect with the men and women who were also struggling to try to live healthier lives.”

When Shaunise became a mother, maintaining good eating and exercise habits became doubly important. She needed to stay healthy but also model healthy behavior for her children. 

“I want my kids to know that exercise and nutritious eating isn’t a burden—it can be fun and joyful,” she says. “When I’m feeling my best, I’m the type of person that laughs easily, smiles at everyone, and strikes up a conversation with the person next to me in the checkout line. That’s the person I want them to see. Staying healthy is not just about your body; it’s about your ability to stay upbeat, embrace life, and show love to the world.”

The post Find Out How Content Creator Shaunise Price Uses Her Fitbit to Manage a Busy Life appeared first on Fitbit Blog.

This salad is a main dish that pulls out all the stops. Nutrient rich lentils, tasty roast chicken, and creamy feta cheese, paired with fresh leaf greens and sundried tomatoes. This single dish offers nourishment, is nutritionally balanced and tons of flavor. Best of all, it is great made in bulk because it saves well – in fact, the flavors get better overnight. Making it a great dinner, and an even better healthy lunch.

Lentils are packed with protein (a third of your daily requirements in one cup!), high in dietary fiber and other essential nutrients, especially the B-vitamins. With over a dozen varieties, the flavor can range from nutty to peppery to meaty or umami flavors. Colorful and an array of textures when cooked, they can thicken a sauce or add chewy excitement to a salad or fish dish. Lentils can even be sprouted on the window sill to create a leafy crunchy sandwich or salad topping. 

Lentils are a great pantry staple because they can be stored for a couple of years, they don’t require soaking and will cook in less than 30 minutes. They are an affordable source of good quality nutrition. 

INGREDIENTS:

For the chicken: 

1/2 cp olive brine 

1 lemon, zest and juice

1 Tbp olive oil 

2 cloves garlic, minced 

2 lbs chicken thighs, boneless, skinless

For the lentils: 

1 ½  lbs green lentils, dried 

2 bay leaves

1 clove garlic, large

½ bunch Tuscan kale, 

6 sun-dried tomatoes, drained, minced, with 3 Tbps of the oil reserved

4 Tbp fresh flat-leaf parsley, minced 

1 Tbp red wine vinegar

¼ lbs feta cheese, crumbled or cubed, with 1 Tbp set aside for garnish

INSTRUCTIONS:

Combine lemon zest and juice, garlic, olive brine, and olive oil in a large bowl and whisk to combine. Score the chicken thighs with two slits, then add to marinade and toss in marinade. Cover and set aside in the refrigerator to marinate. Toss occasionally. 

Preheat the oven to 425. 

In a large saucepan, bring 6 cups of water to a boil and then add the dried lentils, bay leaves and whole garlic clove. Return to a boil over medium heat, then reduce the heat to low and simmer, and cook uncovered until  the lentils are tender to the bite, approximately 30 to 40 minutes. Cook lentils like pasta, testing regularly, to be sure they are not over cooked. If any of the lentils are starting to break up – the lentils are cooked and should be removed from the heat. Once cooked, drain the lentils well and set aside. 

While the lentils are cooking, strip the kale leaves off their stems. Discard the stems (these can be saved in the freezer for stock or smoothies) and set the leaves aside in the large stack. Once all leaves have been stripped and stacked, roll the stack into a tight cylinder.  And cut crosswise to create uniform thin ribbons. Cut any very long stips in half and then transfer the ribbons to a large bowl. Season with a pinch of salt and massage until kale feels tender. Set aside. 

In a large bowl create the salad dressing by combining ½ teaspoon salt, the minced sun-dried tomatoes and the reserved sun-dried tomato oil, minced garlic, 3 tablespoons of chopped parsley and vinegar. Whisk to combine. 

Transfer the marinated chicken to a baking sheet and add to the oven. Roast for about 20 minutes or until a thermometer reads 165°F. Set aside to cool for 5 minutes. And then cut into 2 inch slices. 

When the lentils are fully drained add them to the large bowl, along with the marinated kale strips and the dressing and toss to combine. Top with the feta cheese, sliced chicken and garnish with an additional 1 tablespoon of parsley. Serve at room temperature. 

Serves 6-8 people.

NUTRITION FACTS (PER SERVING): 

Calories 420

Protein  37 g

Total fat  18 g

Saturated fat  4.5 g

Cholesterol  135 mg

Carbs 28 g

Fiber 7 g

Total sugars 3 g

Added sugars 0 g

Sodium 320 mg

The post Healthy Recipe: Sun-Baked Tomato, Lentil, and Tuscan Kale Salad with Roast Chicken appeared first on Fitbit Blog.

There’s never a convenient time to get sick. Between work, exercise, plans with friends or family, and just general life responsibilities, it can be hard to give up a few days to take the time you need to get better from a cold, mild virus, or stomach bug. An illness can last a few days or a few weeks and similarly it can take the same amount of time to get back to feeling fully yourself.

But once you’ve recovered from your illness and feel ready to get back into the regular rhythm of your life, it’s likely a good idea to be careful about picking up right where you left off. Jumping back in too hastily can often mean you end up stringing along a sickness or it may even land you right back in bed again. The most important thing is to listen to your body while you’re still recuperating.

Keep reading for tips that will help you ease back into your daily routine and restore health.

6 tips on how to bounce back

Ease back into exercise. Exercise requires energy, which you may not have a lot of since you started your recovery. Don’t push yourself too hard on your first few days back in your workout routine. Start slow, work yourself back up to where you were before, and remember to always stretch as your muscles may be stiff and achy at first.

Eat restorative foods. When you’re sick, your body needs all the nutrients it can get to get you back on your feet but it’s important to eat intentionally.  “Appetite sometimes wavers when you’re feeling lousy, but becoming underweight can put you at greater risk of infection,” says registered sports nutritionist Rob Hobson. “The body needs more energy to fight infection, so focus on small nourishing meals to help coax back your appetite. This might include soups, stews, eggs on toast, or smoothies. “

Hobson also says that vitamins and minerals such as vitamins A, B, and iron, all play a part in the recovery process as they are all involved in the normal functioning of the immune system. He recommends focusing on foods like green leafy vegetables, orange-colored fruits and vegetables, whole grains, meat, fish, and eggs.

Stay hydrated. It’s essential to stay hydrated while sick, but just as important during recovery as well. Drinking lots of water can help fend off headaches, nausea, or fatigue—and flush out any toxins leftover from an illness.

“Hydration is vital when you’re trying to fight infection and recover from illness,” says Hobson. “It’s essential to drink plenty of fluids to help organs like your kidneys to function well. Hydration also helps to loosen mucus and relieve congestion if these are symptoms of your infection.”

If you’re not a fan of regular water, try adding lemon or mint to add some flavor. You can also try water packets with electrolyte solution (no sugar) that usually have a selection of tasty flavors.

Make a to-do list. After taking time off to recoup, some might come back to their lives with an overwhelming amount of things to do. We recommend making a to-do list to help ease yourself back into daily life and work tasks, and to help organize yourself and prioritize your time. This way, you can avoid overexertion.

Get fresh air. Escape the stuffy room you were sick in and go outdoors to absorb some sunshine and fresh air. 

Good sleep hygiene. Even if you’re feeling better, that doesn’t mean your body is fully healed from being ill. Getting enough quality sleep is a key factor in getting back to being your healthiest self. You can manage your sleep hygiene by maintaining a regular sleep schedule, taking naps if needed, avoiding caffeine before bed, and limiting your screen time.

The post 6 Tips to Help You Bounce Back Quickly After Being Sick appeared first on Fitbit Blog.

Preventing heart disease means more than avoiding saturated fat, cholesterol, and sodium. It’s also about what you should be eating more of. Take fiber, for instance. “Fiber should be the first thing you think of getting more of for heart health,” says Libby Mills, MS, RD, a nutritionist in Philadelphia, PA. 

Getting the fiber you need is easier—and tastier—than you might think. Here’s how to effortlessly up your fiber game and give your heart some love in the process.

Aim high. Think of fiber as a nutritional jack of all trades. On top of keeping your heart happy, this multitasking nutrient helps control blood sugar, keeps your digestive system regular, and fills you up, so you automatically eat less. That’s good news. The National Academy of Sciences recommends women consume foods that provide about an ounce  (25 grams) of fiber daily and a third more for men (38 grams). 

Why? Fiber is naturally present in whole, minimally processed foods such as fruits, vegetables, beans, and whole grains. When we eat more ultra-processed foods, like chicken nuggets, deli meats, salty snacks, cake, and cookies, we risk not consuming enough fiber.

Mix things up. Fiber may sound like it’s one thing. In reality, there are several types of fiber and they each appear to support heart health in distinct ways. So, it’s key to eat lots of different foods to get a variety of types of fiber.

For the most part, fiber falls into two general camps: soluble and insoluble. Soluble fiber, which is commonly found in foods like beans, oats, barley, apples, and pears, works like a sponge, helping to trap blood cholesterol-raising fats like saturated and Trans fats before they can enter your body. 

And that neat trick is just the beginning. “By slowing down digestion, soluble fiber can also prevent spikes in blood sugar which can elevate triglycerides and cause damage to blood vessels,” adds Mills.

Insoluble fiber is no slouch either. Found in foods like bran cereal and whole-wheat bread and pasta, insoluble fiber’s claim to fame is keeping your digestive system regular. But it can also do good things for your ticker. Because insoluble fiber provides a natural way to feel full after eating, it may also help you eat less, which in the long term can support maintaining a healthy body weight, and in turn translates to less strain on your heart. In fact, research has found that for every 7 daily grams of insoluble fiber a person eats, their risk of developing heart disease drops by 18 percent.   

Get the best of both worlds. If you can’t be bothered to keep tabs on whether you’re eating enough soluble and insoluble fiber, we hear you! Luckily there’s one quick, convenient type of fiber that delivers both kinds, namely whole grain fiber. If you’ve never heard of whole grain fiber, it’s essentially the bran of the grain kernel, and it is rich in—you guessed it—whole grain cereals. 

And according to a new study, eating an additional 5 grams of whole grain fiber to your daily diet may trim your risk of developing heart disease by 10 percent. The American Heart Association recommends making half your grains whole grains. 

Of course, you can always wolf down a big bowl of whole-grain cereal. But why stop there? If you’d like to harness the power of this helpful whole grain fiber, try these tips.

Blend ¼ cup quinoa flakes into your favorite smoothie.

For a crunchy spin on French toast, dust a slice of egg-dipped whole wheat bread with crushed, unsweetened whole grain cereal before cooking and serve with fresh fruit.

Roll energy balls in puffed brown rice.

Toss whole-grain cereal squares with tart-dried cherries and almonds for a sweet and savory snack mix.

Whip up a batch of Super Seed Granola.

Swap in crushed toasted oat cereal for breadcrumbs next time you make chicken nuggets or fish fingers.

Remember to add more fiber-rich foods to your diet, along with balancing your calories to maintain a healthy body weight, limiting saturated and Trans fats, and reducing excess salt and sodium. 

The post The Heart-Healthy Carb that You Need Now appeared first on Fitbit Blog.