1
https://askfitness.today/10-instant-pot-recipes-you-need-to-try-this-instant/
If you got an Instant Pot as a holiday gift—or if you went out and bought one for yourself—you’ll be happy to learn that you can make Nutrisystem-friendly meals in a snap using your new kitchen toy. According to the manufacturer, Instant Pot speeds up cooking by two to six times using up to 70 percent less energy.



The Instant Pot is the Swiss Army Knife of kitchen tools. It’s the next generation pressure cooker, but it also sautés, and acts like a slow cooker, rice cooker, steamer, y
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ogurt maker and a food warmer. If there’s ever an attachment that slices and dices or sends your shopping list to a grocery delivery service, you’ll be able to call it your own personal chef.

We’ve developed 10 delicious recipes that make good use of this versatile appliance:

1. Quick & Easy Pot Roast >



You can have this Sunday night special meal any old time since the Instant Pot makes it ultra easy and quick to prepare. Loaded with flavor from garlic, Italian seasoning, onions and black pepper, it’s equally loaded with nutrients since you’re adding carrots and potatoes to the dish. This recipe calls for two pounds of lean beef, such as rump roast, eye of round or bottom round. The cooking method is what turns these normally tough cuts into tender, juicy morsels luxuriating in a rich tomato-laced gravy. Only 359 calories, this dish counts as one SmartCarb, two PowerFuels, one Vegetable and two Extras on the Nutrisystem program.

2. Simple and Spicy Instant Pot Carnitas >



Choose your protein—chicken, pork or beef—and add garlic, Mexican spice and fire-roasted tomatoes to your Instant Pot for instant, South-of-the-Border flavor. Avocado adds a dose of monounsatured fat—the one that’s extra good for you—and this dish is garnished with pico de gallo and chopped cilantro. This recipe makes four, two-tortilla servings at just 306 calories per serving. On Nutrisystem, this Instant Pot recipe counts as two PowerFuels, one SmartCarb and one Extra.

3. Tomato Basil Frittata >



You’ll bounce out of bed to enjoy this egg-based breakfast made with cheddar cheese, tomatoes, spinach and hashbrowns that’s ready in just 20 minutes… And so will your entire family! This recipe makes enough for eight servings. Whatever you don’t eat, you can save for later in the week. One serving is only 115 calories and counts as one PowerFuel and one Extra.

4. Rotisserie Chicken >



With your Instant Pot, you don’t need a rotisserie, nor do you need to spend extra money to buy a ready-made chicken at the grocery store. All you have to do is use the “sauté” setting on the appliance, add one whole chicken, garlic powder, paprika, dried herbs (your choice) and some low-sodium chicken broth and olive oil. After the skin is golden brown, use your Instant Pot as a pressure cooker. Your “rotisserie” chicken will be done in 25 minutes! One two oz. serving of chicken is 116 calories and counts as one PowerFuel. Pair it with a large salad and a whole grain roll and your Flex meal is complete.

5. Instant Pot Pasta e Fagioli Soup >



This soup is a hearty, satisfying, nutritious meal, bursting with flavor and warm comfort on a cold day. Don’t let the lengthy ingredients list daunt you. Once you get your veggies diced—or you get your already prepared vegetables out of the fridge—it takes no time to make. Imagine yourself sitting down to tuck into this steaming tomato-chicken broth-based soup rich with vegetables, beans, ditalini pasta and chicken, spiced with red pepper flakes, Italian seasoning, pepper, thyme, bay leaves and rosemary. The recipe makes six servings, each 303 calories. On Nutrisystem, a serving counts as one PowerFuel, one Smart Carb, one Vegetable and one Extra.

6. Instant Pot Chicken Creole >



It’s easy to whip up this traditional dish from Louisiana’s Big Easy using the slow cooker setting of your Instant Pot. Six hours before you plan to eat, place one pound of boneless chicken breast in the pot with onions, minced garlic, bell peppers, carrots, tomato, Creole seasoning, some broth and cayenne pepper for a real bayou flavor. When it’s done, shred the chicken and serve over cooked brown rice. This recipe serves six. Each serving is 262 calories and counts as one SmartCarb, one PowerFuel, one Vegetable and one Extra.

7. Instant Pot Salmon with Chili-Lime Sauce >



You’re going to wonder how anything that tastes this good can be good for you, but it is. Salmon is rich in heart-healthy omega-3 fatty acids that help douse dangerous inflammation in your body, which can contribute to heart disease, cancer, Alzheimer’s and arthritis. Salmon is also an excellent source of lean protein, as is the cup of chickpeas in this recipe, which are blended with raw vegetables such as zucchini, asparagus, bell peppers or broccoli. And did we mention Chili-Lime Sauce? That mix of chili powder, garlic, honey, lime juice and other flavorful ingredients makes the meal. The recipe makes two servings, and each clocks in at just 342 calories. One serving counts as one SmartCarb, one PowerFuel, half a Vegetable and three Extras.

8. Easy Instant Pot Herb Roasted Potatoes >



In the world of side dishes, this delicious Instant Pot recipe reigns supreme. Imagine roasted potatoes done to perfection in seven minutes! You’ll need three cups of baby potatoes and a mix of herbs like thyme, rosemary, marjoram, oregano, some garlic powder and water. After sautéing briefly, use the pressure cooker setting to finish. Three cups of potatoes make six servings at 99 calories each. On Nutrisystem, this side counts as one SmartCarb and one Extra.

9. Instant Pot Key Lime Cheesecake >



This isn’t the only cheesecake on the Nutrisystem diet, but it might become your favorite. It’s a satisfying cream cheese-ricotta style cake with a kicked-up lime flavor thanks to two whole limes zested and juiced, and sweetened with stevia, an all-nautural plant-based sweetener. You’ll need a mixer or a fork to work the ingredients together, but the rest is all Instant Pot. Best of all, this Instant Pot recipe is only 157 calories a serving and the recipe makes five servings, which each count as one PowerFuel and three Extras.

10. Instant Pot Rice Pudding >

 

It’s up to you what you want to call this. It could be breakfast, dessert or your afternoon snack. Made with brown rice, raw cranberries, skim milk, light coconut milk, with a sprinkle of cinnamon and stevia, this 152-calorie bowl of comfort counts as one SmartCarb and one Extra.

Check out the rules for our instant pot giveaway here >

The post 10 Instant Pot Recipes You Need to Try This Instant appeared first on The Leaf.
1
https://askfitness.today/5-zero-calorie-ways-to-add-flavor-to-your-food/
Spices are invaluable tools when you’re trying to lose excess weight. Garlic, cinnamon and other flavorings bring out the best in other ingredients, and they pump up the satisfaction of eating. Better yet, spices protect your health in many ways. Many spices count as Free Foods on the Nutrisystem program because they have few, if any, calories. That means you can enjoy as much of them as you want. With these five spices, you can add zing to breakfast, dinner and everything in between. We’re here to tell you wh
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ich spices to keep in stock, what they’re benefits are, and how to use them.



Check out the top five spices to add to your food without adding a whole lot of calories:

1. Garlic



What: Garlic’s zesty taste is essential to many of our favorite cuisines, from Italian to Mexican to Asian. Garlic is mildly hot and tingly, without burning your taste buds. Fresh garlic keeps for a few weeks, no refrigeration needed, before it begins to lose flavor. Garlic powder is convenient and easy to store—be sure to avoid garlic salt, which is high in sodium.

Why: Science is proving what herbalists and others have long known: Garlic has powerful antimicrobial properties, so it fights infections, and it helps ward off colds and other viruses. Eating garlic also helps reduce your bad (LDL) cholesterol level and reduces your risk of suffering from cardiovascular disease, according to a study published in The Journal of Nutrition.

How: Roast a whole garlic bulb, inside its papery skin, in your oven for about 15 minutes at 350 degrees F. It will fill your home with its rich aroma, while softening in flavor and texture. Spread the gooey insides on a slice of whole grain bread topped with sliced tomato. Minced garlic sparks the taste of pasta sauces, marinades and salad dressings. Click here to watch our genius hack for peeling garlic in seconds flat >

Try: Slow Cooker Garlic Herb Mashed Faux-tatoes > have the creamy texture you love and spunky flavor, plus you get a healthy serving of vegetables.






Grocery Shopping 101: Your Guide to the Baking Aisle

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2. Ginger



What: The knobby stems of ginger roots look woody, but their flavor is a subtle blend of warm and sweet. Ginger fits well in savory dishes, sweet desserts, even smoothies and fruit teas. Look for firm and shiny roots in the produce section—avoid any pieces with soft spots. You can store fresh ginger in your refrigerator for two to three weeks or longer in the freezer. Ground ginger, found in the spice aisle, is convenient, but avoid crystallized, candied or glace ginger—they come with lots of sugar and excess calories.

Why: If your mother gave you ginger ale when you had a stomach ache, you already know that ginger relieves nausea and other minor digestive disorders. It has anti-inflammatory properties, so it helps ease the symptoms of arthritis and improve blood circulation. Studies published in the International Journal of Food Sciences and Nutrition have found that consuming ginger keeps blood sugar levels in balance, especially beneficial for people with diabetes.

How: For a quick shot of ginger’s flavor and belly-soothing power, take a half-inch slice or two and boil them in two cups of water until the liquid turns gold. Add grated ginger to stir-fry dishes, fruit salads and glazes for grilled fish or poultry. Ginger’s mild heat provides a contrast to sweet fruit in smoothies and juices. Love ginger but hate peeling it? Click here to watch our quick video on how to peel it fast >

Try: Our Gingerbread Freezer Fudge > is easy to make—no cooking needed—and oh-so pleasing when you crave a treat. It starts with smooth and creamy cashew butter.

3. Cinnamon



What: A fragrant tree bark, cinnamon has a lightly sweet flavor with a flicker of heat. If kept in a closed plastic bag, cinnamon sticks keep for months and you can grate them as needed. Ground cinnamon from the spice aisle is easy to sprinkle, but its flavor tends to be milder.

Why: Even though cinnamon tastes sweet, it decreases glucose blood levels and insulin spikes. Research published on Cleveland Clinic also found that cinnamon reduces bad cholesterol (LDL) and increases the beneficial type (HDL).

How: A dusting of cinnamon in your cup of coffee turns it into a low calorie specialty drink. Add a dash to sweet potatoes. Mix it into whole grain pancake or waffle batter. Stir it into plain yogurt for an instant fruit dip.

Try: With a Nutrisystem Vanilla TurboShake and sliced apples, you can make our quick and easy Creamy Apple Cinnamon Smoothie Bowl >, a balanced breakfast or post-workout recovery meal.






Grocery Shopping 101: A Crash Course in Condiments

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4. Cayenne Pepper



What: A moderately hot type of chili peppers, cayennes are dried and ground into powder to make the spice. Just a few pinches are enough to get your taste buds buzzing and your belly warm. Chili powder contains cayenne pepper, but it also includes cumin, garlic and other seasonings.

Why: Capsaicin, a powerful component of cayenne pepper, boosts circulation (that’s the flush you feel when you eat it) and fights infections. Research conducted by Purdue University has shown that consuming cayenne pepper may also help boost your metabolism, helping to burn calories, and that it helps reduce your appetite, especially for fatty and salty foods.

How: Light up mild foods like eggs and whole grains with a few shakes of cayenne pepper. Stir it into plain yogurt to enjoy with raw vegetables. Sprinkle it on pork or chicken before grilling.

Try: Chicken Kebabs with Peanut Dipping Sauce > is a fun finger food that’s loaded with lip-smacking flavor. They’re easy to make on an outdoor grill or your stovetop.

5. Vanilla



What: A hint of vanilla sweetens all kinds of food, though it contains no sugar and has just 38 calories per teaspoon. For the freshest flavor, get “vanilla beans,” the seedpods of tropical orchids. They last for up to six months, stored in a sealed plastic bag. Keep them at room temperature, not in the fridge, where they can get moldy. Vanilla extract, made by steeping the beans in alcohol, concentrates the taste and aroma so that you need to use only a few drops. Beware of artificial vanilla flavor, which can smell like vanilla extract but is less flavorful.

Why: The scent of vanilla decreases your craving for chocolate, according to a study published in the science journal, Appetite. Vanilla also has a rich supply of antioxidants, potent allies in preventing the inflammation that leads to a variety of ailments.

How: Vanilla puts the fun in every day hot cereal, plain yogurt and light desserts. It makes smoothies taste like a classic milkshake. Vanilla’s sweetness balances out acidic flavors like citrus in marinades and vinaigrette.

Try: Vanilla Berry Ricotta Mousse > treats you to creamy cheese and sweet berries, and the kiss of vanilla. It takes minutes to whip up and gives you nine filling grams of protein.

The post 5 Zero-Calorie Ways to Add Flavor to Your Food appeared first on The Leaf.
1
https://askfitness.today/the-worst-advice-you-could-ever-receive-about-back-pain/
You’ve gotten a lot of back advice. Not all of it’s sound. Here are three of the worst misconceptions surrounding back pain you should ignore at all costs.

 


 

“Life with your legs.”

People hear this and think that bending their knees and incorporating their legs will save them from straining their lumbar spine when they’re picking up, say, a 50-pound bag of dog food. But that’s not the right way to think about lifting safely and efficiently, says Stuart M. McGil
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l, author of Back Mechanic. Here’s the true back-saving cue: Lift with your core. Brace your torso during the entire lift, and particularly when you set down the load.

“Stay stiff, sip a little bit of air, move your hips back, and lower the weight with the same tautness and preparation you used to lift it, then stand again,” McGill says.



Plagued by Lower-Back Pain? Here’s How to Fix It, According to a Movement Specialist


“Hanging inversions relieve back pain.”

The idea is that hanging upside down from a bar from cuffs attached to your ankles—so-called gravity boots—or on an inversion table that tilts you back relieves nerve pressure in the spine by creating more space between the vertebrae.

“Any relief from traction on its own is hardly ever permanent,” McGill says.



What’s Really Causing Your Lower Back Pain (And How to Fix It)



In a study he conducted, laying on an inversion table for 15 minutes helped the spine decompress and expand between one and five centimeters. However, the effects were short-lived. The spine returned to its preinversion length after 20 minutes of walking. Worse, if you have an injury, it may cause more pain by making the spine unstable or making a herniated disk worse. However, if you don’t have back issues and like the head rush, it probably won’t hurt if you do it a few minutes at a time.

“Go see a chiropractor”

Chiropractors are trained at manipulating joints, and they understand the foundations of body movement, says Rami Said, D.P.T., of the Columbia University Department of Neurological Surgery. Most people are looking for a spinal readjustment, which helps with vertebrae alignment and joint movements. The neck and spine cracking can also offer relief from aches and pains. Unfortunately the improvement tends to be temporary, so you’ll need to go back on the regular. In addition, you may consider visiting a physical therapist, who can give you at-home exercises.



The 10 Best Exercises for Low Back Pain
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https://askfitness.today/quick-and-sweaty-1-kettlebell-workout-you-can-do-anywhere/
This kettlebell circuit workout is a quick and efficient way to focus on lean muscle building and work up an awesome sweat. You can do this workout at home or at the gym with one kettlebell!

Hey friends! How are you? Hope you’re having a wonderful week so far. We’re back from an incredibly fun and exciting trip to San Diego and Disneyland. I’ll be back with a full recap soon, but in the meantime, you’ll find me under a mountain of laundry. The back-home blues are real, but I’m exc
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ited to chat with Jessica for the podcast today and catch a Peloton class. Hope you have a lovely day!

Today’s workout includes one of my favorite workout tools: the kettlebell. Something about using a kettlebell always makes me work a little bit harder. When I pick one up, I feel like I need to do it right. It’s an efficient way to add extra challenge to your workouts and recruit your core muscles even more.

For today, I put together a circuit workout with some of my favorite kettlebell moves.



Here’s what the workout looks like:



Form cues and tips:

Squat pass: For your squat pass, get into a medium squat (not super low so you can get the kettlebell around your body without falling over!) with bent knees, core tight, and chest lifted. Pass the kettlebell from one hand to the other, around your body, for 30 seconds. Make sure to draw in the core to protect your low back and breathe.

Single-leg deadlift: Hold the kettlebell in both hands and tap one leg behind you. You can keep it here, with the weight in your front foot as you tilt forward, bringing the weights just below the knees. Exhale and rise with a flat back. For more advanced variations, you can float this top foot off the floor. Make sure to keep hips parallel to the floor. 



Kettlebell swing: Stand hip-width apart and hold the kettlebell in between your knees with both hands Start to gently swing it so you can gain some momentum. When you’re ready, power through your hips, glutes and core to swing the weight up to shoulder height, then bend your knees, swinging it back to start. Remember that you are NOT using your arms to lift the weight; this is pure glute and core power. Every time the weight goes up, make sure you’re strongly exhaling. 

Push press: Stand with legs hip-width apart, core engaged. Inhale to bring the weights up to 90 degrees, bend your knees slightly, and power up through your legs as you exhale to press up overhead. 

Lunge and 1-leg row: Take one huge step forward, and keep your feet in line with your hips. Whichever leg is back, hold the kettlebell in that same arm. (For example, left leg is back, hold the kettlebell with your left hand.) Try to keep your torso perpendicular to the floor as you sink down into your lunge. As you lunge, watch the front knee to make sure it stays stacked above the front ankle. As you rise, actively think about trying to squeeze your legs together. Angle your torso forward and perform your row, squeezing your elbow in towards your torso. 



Windmill: Hold the kettlebell with one arm up overhead, feet under your shoulders, and core tight. Keep your body upright and gently lean to one side, maintaining that awesome posture, and reaching the opposite arm down towards your outer knee or outer shin. Return to start with control and repeat all reps on one side before switching. 



Goblet squat: Place your feet just under your shoulders with toes slightly angled out. Keep your chest lifted and a tight core as you sink back and down into your squat. Pretend like there is a chair behind you, and you’re going to tap your booty to the chair. The weight should remain in your heels, and try to keep your elbows just under the kettlebell.

Plank and rotate with upright row: Make sure that your body is in one straight line from your head, all the way back through your knees or toes (depending on whether you’re modifying). If you’re on your toes, press back through your heels, and no matter what, keep your hips in line with your spine. Tilt your chin away from your chest so your neck stays long, and you’ll place one hand onto the kettlebell, gripping the handle. Rotate into a side plank with the kettlebell arm lifted and weight in the opposite arm. Lift up through your bottom oblique and make sure your entire hand is planted into the floor. Stagger your feet for more control, or stack for a balance challenge. Holding the kettlebell in your top hand, you’ll lift the dumbbell into an upright row and lower down with control. Complete all reps on one side before switching to the opposite side. 

Please let me know if you give it a try!

For more of my favorite workouts, check out this barre workout, this HIIT and strength video, this home lean machine workout, and this TRX circuit.

xo

Gina

Photos: Lindsay Colson

The post Quick and sweaty 1 kettlebell workout you can do anywhere appeared first on The Fitnessista.
1
https://askfitness.today/we-found-a-suit-that-wont-wrinkle-even-if-you-wear-it-all-day/
Ever hopped a flight in a suit, only to realize that somewhere between boarding and making your way out of the plane that your three-piece became one giant wrinkle? It’s embarrassing and irritating and the only thing worse is having to change into a suit in one of those tiny cabin bathrooms.



We Just Found Your New Go-to Sweater for Fall


Whether your 9-to-5 calls for a classic suit or you need to look put-together right off the plane, you need a suit that promises not to wrinkle and
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tug, but still be comfortable and breathable. Thankfully for you and your wardrobe, we found just the style—and it’s made for travel.

Kenneth Cole
The Kenneth Cole Technicole Travel Ready Suit is made with wrinkle-resistant performance fabric that prioritizes comfort and class above all else. There’s a stretch gusset shoulder and a comfort waistband designed to give you full mobility. It’s a clean and slim fit that’s available in two classic shades, black and gray plaid.

Shop the suit for $600 (for the gray) and $650 (for the black) on KennethCole.com. Be sure to check out other suits from Kenneth Cole here.
1
https://askfitness.today/this-luggage-will-make-you-want-to-live-out-of-your-suitcase/
Most people don’t put much stock in luggage. They inherit ancient suitcases that put the lug in luggage, or settle with cheap carry-ons they buy on the fly. Why not invest in some versatile pieces that look sharp, protect your belongings, and make train and plane travel a smoother, more enjoyable experience? Seems like a no-brainer to us.

 


 

Take advantage of your hard-earned vacation days. Book a weekend adventure to some towering mountain range or plan an extended getaway to
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a sun-soaked tropical island. We’ve done the leg work in the luggage department, highlighting key pieces that are right for every kind of trip.

From cleverly designed backpacks to overnight duffel bags—and, yes, heavy-duty rolling suitcases, we’ve rounded up the best new pieces of luggage that’ll actually last you a lifetime.



10 Brand New Nordic Hotels That Are Blow-Your-Mind Beautiful
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https://askfitness.today/instagram-live-q-a-session-and-other-fun-on-the-run/
Hello! How’s it going?

Just wanted to check in and say hi… hi! And update you on the latest running and eating going on in RER-land!!

Running:

I got the race photos from the Lexus Lace Up Half Marathon in Irvine! Love that they let you download the race photos for FREE!!



If you’re planning on running one of the upcoming races – sign up now before prices go up and use the discount code RER10 to save!

Check out the Race Discounts Page for all the dates and discount codes for a
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lot of races!!

 

Eating:

Went to Chipotle and Yogurtland Saturday on a lil date. These are some of my favorite foods!! I’m not fancy.





 

Video Q&A

Quick questions and answers session from Instagram Live! Your questions from the IG story box!

Check out @RunEatRepeat on Instagram for more! And leave your questions in the comments on this post or put them in the questions box on my Instagram stories!





Questions from this session:

Would you ever run an east coast race?

Favorite Protein Bar with 4:1 ratio

How many miles per week do you run?

Which compression socks do you recommend?

What safety precautions do you take while running?  -> Check out the Runner Safety Tips podcast for info on this!!

If you have a question DM me on Instagram or leave it in the story box!

 

What’s your favorite food?

Loved the responses on this one!!



(via @RunEatRepeat Instagram)







What’s your favorite post-workout treat?

The post Instagram Live–Q & A session and other fun on the run! appeared first on Run Eat Repeat.
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