There are many ways to celebrate Earth Day on April 22, but one notable one in particular is through the practice of earthing. Earthing (also known as grounding) is the practice of walking or standing barefoot on the earth, or swimming in a lake or ocean, in order to connect to its innately healing energies.

You probably know the feeling—the urge to kick off your shoes and dig your feet into the grass when you’re in an open field or run towards the ocean when you get to the beach. It’s one of the most natural and oldest wellness practices in the game. Turns out, this practice may actually come with some unexpected health benefits too.

Keep reading to learn more about earthing, its benefits, and how to practice it.

What is earthing?

The earth’s surface holds a tremendous amount of natural energy called electrons. Grounding the human body for health, aka earthing, is the practice of tapping into this natural energy and transferring these electrons into your body through direct contact with your skin. In other words, once you make contact with the earth, you become connected to its endless flow of free electrons.

“The earth is naturally negatively charged, which means it has an abundance of free electrons,” says Kate Bernhardt, owner and founder of Ultimate Longevity. “When we are grounded, we are able to absorb these free electrons as needed in order to neutralize damaging free radicals, reduce inflammation, and support many other vital functions of the human body.”

The origins of earthing and its benefits date back thousands of years and have been recognized throughout history. “It’s nature’s design that living things walk (or crawl) barefoot on the ground, sleep bare skin on the ground, or live their lives in the ocean or another natural body of water,” says Bernhardt. “This was the way life existed for millions of years.”

However, eventually, people started to construct homes where we were no longer grounded when we were indoors. But even then, Bernhardt explains, shoes once had leather soles, which allowed us to be grounded whenever we walked outside. It wasn’t until the 1960’s that shoes with synthetic rubber soles became widely available, and once these were adopted, people were rarely grounded anymore.

“Although in the West we long forgot the importance of being grounded, many other cultures have always remembered how vital it is for our health to be in direct contact with the Earth,” says Bernhardt. 

Fast forward to the 1990’s, when Grounding Movement innovator and author of Earthing: The Most Important Health Discovery Ever?, Clint Ober, started researching the health benefits of grounding. This was when the modern revival of the practice started gaining popularity.

What are the benefits of earthing?

Although scientific research for earthing has only begun in recent years, the results are already showing a promising connection between the practice and improvements in health issues.

“The most immediately noticeable effect people report from being earthed/grounded is that they ‘feel better’,” says Emma Archer from Groundology. “Scientific studies have shown that earthing can also prevent or reduce inflammation, facilitate healing, lower stress, improve sleep, and reduce pain.”

Some other impressive health benefits may include decreased cortisol, anxiety, and depression, improved mood, thyroid function, and other hormonal production and immunity.

How to practice earthing

Anyone can practice earthing and everyone should practice some form of it. Here’s how to get started:

Stand barefoot in a natural landscape. “Earthing can be as simple as going outside and putting your bare feet or hands in some grass or earth, or going swimming in a natural water source,” says Emma. To get the most out of your earthing session, try 30 minutes at a time, which should be enough time to ease any tension or stress.

Go for a walk barefoot (safely!). Go for a walk barefoot in grass, soil, or sand but remember to be aware of your surroundings and make sure it’s safe to walk without shoes.

“There are also important safety considerations that must be taken into account when selecting an outdoor location to ground, such as avoiding areas that may have recently been treated with pesticides or other toxic chemicals that could be absorbed through your skin while you ground,” says Bernhardt.

The good news is that you don’t need to be in a forest everyday to reap the benefits—just touching a small patch of grass will do the trick. The main takeaway is that being outside in greenery calms us down and cheers us up. Happy earthing!

The post What is “Earthing”? Find Out How You Can Do It—and Become More Grounded appeared first on Fitbit Blog.

In today’s world, individuals find themselves more stressed than ever with increased work, less free time, and never ending to-do lists. While there are many ways to manage overall stress levels, research shows that physical activity continues to be a top choice to help lower stress levels, increase energy, and improve mood. 

While many want to start incorporating more resistance training into their routine, they may feel hesitant to join a gym with a monthly membership fee, or start spending money on expensive gym equipment for the home. One solution? Wearable weights! 

Adding resistance training exercise into the mix has a plethora of benefits including (but not limited to): increasing muscle mass, decreasing body fat percentage, improving overall strength, mobility, and balance, as well as an increase in self-esteem. 

Wearable weights, also known as ankle weights, give you the ability to add resistance to body weight exercises without burning a hole in your wallet! Ankle weights range in price from $20 to $60 depending on where they are purchased, and how heavy they are. 

Why would someone want to add ankle weights? Great question! Ankle weights are one of the most convenient ways to make the simplest exercise more challenging. For example, take basic walking, by strapping on a set of ankle weights it automatically adds an extra two, four, eight, or even ten pounds to that movement, increasing your strength and your stamina with the same movement.

In addition to general walking, there are many other uses for ankle weights, such as placing them around both ankles and performing lower body exercises, or placing them around both wrists and performing upper body exercises. Not only that, but instead of placing them around different body parts, hold them together and use them similarly as a dumbbell!

Some other examples include:

Seated Leg Extension. Place ankle weights snug around ankles, and take a seat with knees at 90 degrees. From this position, straighten the right leg out in front, and lift up until the right leg is parallel to the floor. Return the right leg to the start position, and repeat for the left leg. 

Overhead Press. Place ankle weights snug around wrists, bend the elbows, turn the palms away from body, and bring hands up towards shoulder height. Slowly raise both arms up above head until arms are fully extended. Return to start position, and repeat. 

Climbing Stairs. Place ankle weights snug around both ankles, and climb stairs either one step at a time, or skipping one step. Repeat as many times as desired. 

Walking from room to room at home, climbing stairs in the office, or doing a Fitbit virtual workout during lunch hour—adding wearable weights can bring that extra bit of challenge!

The post The Benefits of Wearable Weights—and When to Use Them appeared first on Fitbit Blog.

Sleep plays a critical role in health; for example, it is directly linked to better moods, improved performance during workouts, and healthier food choices. And, as it turns out, sleep also plays a major role in cognitive function—and, more specifically, memory.

Getting enough high-quality Zzz’s is essential for keeping your memory sharp. But how, exactly, does sleep impact memory, and what steps can you take to ensure your sleep routine is supporting your memory?

What part does sleep play in memory?

In order to understand how sleep impacts memory, you need to understand that not all memories are created equal—more specifically, short-term and long-term memories. “When we learn new information, it gets stored as a short-term memory in the area of the brain called the hippocampus,” says Dr. Chelsie Rohrscheib, neuroscientist and head sleep expert at Wesper. “If the memory is never transferred to the long-term storage centers of our brain—the cortex—that memory will be lost.”

And when does that memory transfer happen? You guessed it—while you’re asleep. “The transfer of short-term memories to long-term memories occurs during the REM stage of sleep,” says Rohrscheib. 

So, if you’re not getting enough high-quality sleep, your brain won’t be able to turn your short-term memories into long-term memories, leading to a poorer memory overall.

How can you use sleep to support better memory?

There’s no way around it. If you want to support better memory, you need to prioritize high-quality sleep, and getting plenty of it.

“Ensuring that you get 7-9 hours of good quality sleep per night will allow your brain enough time in REM sleep to store long-term memories,” says Rohrscheib. “Waking up frequently during the night, not getting enough hours of sleep, or having a sleep disorder like sleep apnea or insomnia will eventually lead to learning and memory deficits.”

So, how do you ensure that you’re getting enough sleep to keep your memory sharp? Rohrscheib suggests practicing good sleep hygiene (for example, keeping a strict sleep schedule, cutting out caffeine 8 hours before bedtime, and avoiding screens two hours before you’re ready to go to sleep). She also recommends giving yourself plenty of time to fall asleep and get the rest you need—which often means getting into bed earlier in the evening.

“Adults need to ensure they spend enough time in bed to actually get 7 to 9 hours of sleep per night,” says Rohrscheib. “If you only allow yourself 7 hours in bed, it’s very unlikely you’re getting enough sleep.”

The post Sleep is Essential for Better Memory: Here’s Why appeared first on Fitbit Blog.

Spring has officially sprung and many of us are heading outdoors to bask in the warm weather and enjoy more time with Mother Nature. And for some, this time of year can also serve as inspiration to take a deliberate step toward leading a more sustainable lifestyle. Fortunately, by making a few tweaks in the right places, you can make a big difference in reducing waste and lowering your carbon footprint. 

Your fitness routine can be a great place to start. Keep reading for tips to make your workout routine more sustainable. 

How to make your workout routine more sustainable

Implementing sustainable practices can be easy and doesn’t require you to sacrifice any comfort. On the contrary, it will improve your health and wellbeing, both today and in the long run.

“Many think that the impact is too far in the future, therefore it’s harder to relate,” says Lenka Chubuklieva, director of Rumble Gym. “But if we start looking at the environment through the direct impact it has on us right now (our health, wellbeing, wallets, and of course, the way the weather may impact our own homes tomorrow), we can achieve much better and faster results.” 

Here’s a few ways to get started on a more ethical workout routine:

Recycle your Fitbit device through Fitbit.com or the Google Store. To start off, Fitbit users can feel good knowing there’s a quick and easy way to recycle your device. You can find a link at the bottom of this sustainability page, which will take you to a help article that provides a step by step guide on how to do so.

Both shipping and recycling costs are free to customers. This service is currently available in the US, Austria, Belgium, Denmark, Finland, France, Germany, Ireland, Italy, Netherlands, Norway, Spain, Sweden, Switzerland, and the United Kingdom. It will be available for the following countries by the end of March, 2022: Canada, India, Japan, Mexico, New Zealand, Puerto Rico, Singapore, South Korea, and Taiwan. 

Purchase a reusable water bottle. We’ve all seen the statistics on how plastic bottles are hurting the environment and know how important it is to recycle. However, many of us still seem to have a few pesky half-full water bottles lying around in our car or in our home. Luckily, there’s an easy solution: a reusable water bottle.

Reusable water bottles come in all kinds of materials including glass, stainless steel, and BPA-free plastic options. They’re also available in various shapes, sizes, and colors, so you can find one that fits your lifestyle and feels good to you. 

Rethink your commute. It’s no secret that our daily car commutes are a huge source of carbon emissions, so opting for walking, running, or biking as your overall workout or as a means of getting to your gym or studio can make a significant difference. 

For city folk, public transit is a solid option that eliminates the stress of navigating traffic. You can also consider carpooling with friends, which not only lowers your carbon footprint, but having a workout buddy can help keep you motivated.

Know that switching up your commute even just a few days a week can be a major game-changer!

Have sustainable style. Opt out of fast fashion and choose a clothing company with sustainable manufacturing and business practices. Luckily, there’s plenty of brands willing to go the extra mile for the environment these days, and choosing sustainable activewear and footwear has never been easier.

Also, “choose sustainable fibers that are environmentally friendly,” says Chubuklieva. “Not only the production of it matters, but also when clothing needs replacing. Those fibers are compostable and will revert back to nature.” 

For example, Chubuklieva recommends bamboo, which is one hundred percent biodegradable and naturally regenerative, organic Hemp is a great substitute to cotton, and tencel fibers are made from renewable raw material wood. 

And when it comes to disposing of old sneakers or clothing, consider giving them as donations.

Purchase sustainable gear. Be it yoga mats, resistance bands, or foam rollers, try to purchase gear made from natural or more sustainable products. For example, natural rubber yoga mats and cork yoga blocks are great alternatives to their petroleum-derived counterparts.

“It is also important to make sure the company that you are purchasing your equipment from has sustainable practices. For example, at JadeYoga, we plant a tree for every mat we sell,” says Kaitlyn Evans, Communications and Sustainability Coordinator at JadeYoga.

At Fitbit, we are committed to being kind to the planet and have aligned with Google’s hardware sustainability commitments, including:

• 100 percent of shipments to and from our customers in 2021 are carbon neutral.
• Starting from 2022, products Fitbit launches will always contain recycled materials.
• All of our manufacturing facilities will be Zero Waste to Landfill certified by 2022. 

Use sustainable cleaning products. Not only is it better for our planet, but using sustainable cleaning products to clean your gear and activewear is better for your overall health. 

“Our skin is an organ,” says Chubuklieva. “We breathe not only through our nose and mouth but through our skin. Whatever we wear (clothes, creams, perfumes, oils)—all is absorbed by our skin.” So whatever cleaning products we use, all of it makes an impact on the environment and our overall health.

Implement sustainable practices to your meal prep. Your diet is a big part of your physical fitness and can also be a great place to implement some sustainability. For example, meal prepping and eating leftovers can help cut down on food waste, eating local lowers your carbon footprint and helps support your local economy, and cutting down on meat consumption can all have an impact.

“It’s one of the biggest contributors to climate change,” says Chubuklieva. “Choose grass fed beef. If you have a kitchen garden, try growing your produce. It’s fun, emotionally rewarding, great for you and the planet.”

The bottom line? Implementing even just one of these sustainability tweaks to your exercise routine can have a big and positive impact. “The main thing would be to not be scared to make a little change today,” says Chubuklieva. “Just to take that first step in whatever it is. It really is easy and will provide lots of benefits to you, your health, and the planet.”

The post 7 Tips to Make Your Workout Routine More Sustainable appeared first on Fitbit Blog.

Let’s be honest, we’ve all experienced some degree of uneasiness the evening before another workweek begins and the responsibilities of Monday (or any day of the week, depending on your work schedule) begin to loom. It’s that feeling the night before you return to work after a few days off and your brain begins to spiral over the tasks that await you in the morning. 

Dubbed the “Sunday scaries”, these feelings of stress and worry that pop up can ruin an entire day and wreak havoc on our well deserved remaining free time. Luckily, there’s strategies you can implement to help you reclaim your final evening of leisure until the next one.

Keep reading to learn expert-backed tips on how to fully unplug during time off and start your workweek on a happier note.

What are the Sunday scaries?

Despite its nickname, these feelings aren’t specific to just Sunday, they can afflict you any night before heading back to the grind after days off. And these sour feelings that pop up are more common than you think. In fact, about 80 percent of Americans have experienced this sense of impending doom the night before work.

A form of anticipatory anxiety, the Sunday scaries are a generalized sense of panic and worry about something that hasn’t happened yet. As the sun goes down on your final day off, you may notice mental and/or physical symptoms build up.

“Several of my clients have reported the Sunday scaries as dread,” says Asha Tarry, life coach and psychotherapist at Behavioral Health Consulting Services LMSW, PLLC. “Dread can show physical signs like having an upset stomach, or the inability to relax, intrusive thoughts, or difficulty enjoying pleasure on their days off.”

Banish your Sunday scaries

As the weekend begins to wind down, there are various things you can do to keep the scaries at bay. Here’s some tips to start:

Adopt a mindfulness practice. Having a daily mindfulness practice can help you acknowledge your emotions. Plus, taking a moment of mindfulness can serve as a reminder that your time off is your personal time to do as you wish, relax, and unplug. 

For Fitbit users, check out the mindfulness and meditation features in the Fitbit app. 

Get moving. If you feel the scaries coming on, do an exercise that you enjoy or go on a walk outside. It’s no secret that exercise is a mood booster and stress reliever all in one. 

Do something that sparks joy. “One thing that many people find helpful is to do something they enjoy on Sunday, which can help serve as a distraction (although be sure it’s a healthy distraction),” says Nancie A. Vito, certified coach, organizational psychology practitioner and public health professional.

Think of something that brings you joy and schedule it in. It can be anything from connecting with a friend or loved one, taking a walk, or treating yourself to a nice dinner. “Overall, remember self-care is essential, and consider getting support from a mental health professional to help with any chronic stress and anxiety,” she says.

Reflect. Reflection is helpful in identifying triggers. “One way to start is by pinpointing what it is that is causing worry, fear, or dread. Then, remember to focus on what you can control with each situation,” says Vito. 

Start writing. Getting your thoughts out on paper can be a major anxiety buster. Grab a notebook and start journaling about how you’re feeling.

Make a to-do list. Making a to-do list of your responsibilities for the week can help you feel organized and reduce your anticipation for the next day. Once you do this, leave it until the morning.

Have a good work/life balance. For some, work can easily trickle into their time off so be sure to set healthy boundaries for yourself and work. If necessary, you may want to “ put an “out of office” message in your email each week before you leave work, and be clear about emergencies or expected reply time,” recommends Tarry. “Do the same for your family and friends. Let them know how early or how late to contact you on your days off. The more boundaries you create and communicate with others, the more space you create for peace of mind, and more intention for things that bring joy, and present moment awareness.”

The post What are the Sunday Scaries? Plus, Here’s How to Beat Them appeared first on Fitbit Blog.

Pilates has been gaining popularity in recent years, but is it worth all the hype? The short answer is YES! Pilates is a low-intensity exercise that focuses on building strength and stability. There are multiple benefits associated with doing pilates routinely, including improved coordination and balance, injury prevention, better posture, and stress management. 

Who should try pilates? Everyone and anyone! It’s easy on your joints and safe for all ages and body types.

You might be wondering how this type of exercise differs from yoga, another common low-intensity workout. It turns out that pilates and yoga share many benefits, both mental and physical. While yoga’s roots can be traced back to ancient India, pilates is a relatively new form of exercise. It was created in the 1920s to help soldiers rehabilitate after World War 1. Pilates sets itself apart with its focus on strengthening the core and engaging it even while strengthening other parts of the body. 

How can you get started with pilates? Try adding a few beginner pilates moves to your existing exercise routine! All you need is a yoga mat and a designated space where you can move your body freely. 

The 100. “The 100” is a great warmup to get your core engaged. While lying on your back, draw your legs into a tabletop position, with your shins parallel to the floor. Hold on to behind your thighs and curl your body up. Hover your arms and start to pulse your arms up and down in small movements, inhaling for 5 counts and exhaling for 5 counts. Do this ten times total (or for 100 total counts). If at any point you feel the move is too difficult, pause and restart when ready. 

Leg Circles. This is another exercise that engages those core muscles. Lay down on your mat and extend one leg towards the sky with the other leg flat on the floor. Move your raised leg in large, controlled, clockwise circles, as though you are drawing circles in the air with your foot. Do this five times, then reverse the circles and switch legs. 

Glutes Bridges. Start by lying on your back, bend your knees, and place your feet about hip distance apart. While inhaling, press your heels into the mat, squeeze your glutes, and lift your hips off the floor, forming a straight line from knees to shoulders. Exhale and lower your hips to the mat. Repeat 20 times. 

Single Leg Stretch. While lying on your back, bring both knees to your chest. Engage your core, lift your head and shoulder off the mat, and wrap your hands around your thighs. Exhale and bring your left left leg out in front of you at a 45 degree angle keeping your back flat on the mat. Inhale, then exhale and switch legs. Do 8 to 10 reps. 

Swimmers. This exercise helps tone your back muscles. Start by lying face-down on the mat with your arms stretched out overhead. Draw your belly button in and lift your right arm and left leg off the floor. Keep your gaze down so you don’t arch your back. Switch sides and continue in a “swimming” motion for 20 reps.

After you’ve given some of these exercises a try, be sure to explore the workouts on Fitbit Premium! There are many core exercises and other pilates-focused videos to take your pilates practice to the next level. 

The post Curious About Pilates? Get Started with These Beginner Moves appeared first on Fitbit Blog.

Whether you’re a competitive runner, a casual jogger, or just want to feel better on your daily walks, building unilateral stability is a must. But what is unilateral stability? Why is it important? And what exercises can you incorporate into your fitness regimen to improve unilateral stability?

What is unilateral stability?

First things first—what, exactly, is unilateral stability? “Stability is the ability to maintain our center of mass over our base of support—which is a fancy way of saying being able to maintain our balance dynamically,” says Anthony Pavlich, PT, DPT, with Airrosti, a national healthcare group focused on musculoskeletal care. “Unilateral stability means being able to maintain balance on one leg or in a single leg stance position.”

And that doesn’t just mean when you’re standing on one leg (for example, in yoga). “It also means being stable dynamically…[for example], when we’re on one leg when we’re walking, running, or jumping,” says Pavlich. 

Unilateral stability is important because we spend a lot of time in this single leg stance—”but a lot of times when we train, we don’t train unilaterally,” says Pavlich. “[And] if we lack unilateral stability…we will start to develop compensations or poor movement patterns that can contribute to fatigue, injury, or just impaired performance.”

What areas do you need to work on to improve unilateral stability?

Clearly, improving unilateral stability is important. But what, exactly, does that look like? Or, in other words, what areas do you need to work on in order to improve unilateral stability?

“Is very important when we’re talking about unilateral stability to strengthen both our core muscles and our glute muscles,” says Pavlich. 

When you have a strong core, it’s easier to balance, which plays a key role in unilateral stability. In addition, “a lot of our unilateral stability comes from our glute muscles, or the muscles surrounding the hip,” says Pavlich. So, by strengthening the glue muscles, you can improve unilateral stability.

It’s also important to work on strengthening the legs; since unilateral stability is all about being able to balance on one leg at a time, the stronger your legs, the easier that balance will be—and the better your form will be while walking or running.

Exercises to improve unilateral stability

If you’re looking for specific exercises to improve unilateral stability, the following moves “mirror functional movements we do throughout our daily life,” says Pavlich. “All three of these exercises challenge our balance while also working on strengthening both our core and glutes,” he says, making them ideal for building unilateral stability—and becoming a better walker, runner, and all-around mover in the process.

Step-up. Stand facing a step. Bring your foot fully on to that step and push through that heel and squeeze your glute as you come up. (You’ll feel it in your glutes, hamstrings, and calf). Keep your movement slow and controlled. Step down and repeat on the other side.

To ensure proper form (and maximum benefit), make sure “you’re not overarching in the back and that your knee is not jutting forward in front of your toes,” says Pavlich.

Single-leg deadlift. Start in an athletic stance, hips slightly back, and put your weight on one leg, keeping a slight bend in your stance leg throughout the exercise. Learn forward, lifting your non-stance leg behind you, keeping your hips square to the ground. As you return to your original stance, squeeze your glutes. Repeat with the other leg.

For proper form, make sure you’re “pushing through your heel to come back up so that you are utilizing the hamstring and glute muscle to do the movement,” says Pavlich.

Single leg glute bridge. Lay on your back with your knees bent, making sure your low back is flush with the ground.

“When you first lie down, you will feel a space between your lower back and the ground,” says Pavlich. “You want to decrease that space by rotating your pelvis backwards. Now, your back will feel flat on the ground.”

Place your hands on the ground for support—then extend one leg. With your leg extended, squeeze your glutes and raise your hips and back off the ground, pressing through the heel. Pause at the top, then slowly lower back to the floor, keeping your leg extended. Repeat the exercise on the other leg.

The post How to Build Unilateral Stability for Running appeared first on Fitbit Blog.

You’ve done it! You’ve crossed the finish line after a long swim, cycle, or marathon run. Now it’s time to implement your post-exercise nutrition plan.

The goal of recovery is to return to your normal condition or state of health, mind, and strength. It’s been shown that paying particular attention to your nutrition immediately post-competition positively influences your subsequent performance in both training and competition.

The choices of post-exercise nutrition options are endless. You could simply drink water or an electrolyte drink, down a protein shake, have a glass of milk, eat a meal, or enjoy any combination of these. But how about the benefits of that childhood favorite, chocolate milk?

Well, for starters, milk is incredibly nutritious. It contains over ten nutrients that are important for our nervous system, muscle function, energy levels, and of course, our bone health. More specifically, milk is a rich source of vitamins A, B1, and B12, as well as calcium, potassium, magnesium, zinc, protein, and phosphorous.

Chocolate milk has the right blend and combination of essential nutrients, whereas water and commercially available sports drinks lack the specific nutrients that drive recovery. 

The addition of a carbohydrate-rich source from the chocolate will help rejuvenate your body’s natural energy reserves in the form of glycogen, which in turn may help drive future performance.

Combining chocolate with milk is the perfect partnership. It has the right blend of the essential nutrients required for effective recovery. It’s packed full of protein, carbohydrates, and electrolytes, and it is a valuable hydration source. Not to mention that it’s delicious. 

Further, consuming a small amount of protein after exercise is critical for muscle recovery and adaptation. A glass of milk provides 8 grams of high-quality muscle-restoring protein. Dairy foods, in particular, are better than other protein sources in optimizing muscle recovery and muscle protein synthesis. That’s in part because milk is a wonderful source of leucine—a critical amino acid that can accelerate muscle growth and aid recovery. 

The science behind the effect of chocolate milk on exercise recovery and future performance is noteworthy. A systematic review and Meta-analysis identified chocolate milk as a superior sports drink to water and commercial sports drinks. Athletes who drank chocolate milk post-exercise lasted longer till they were exhausted, had lower lactate levels (as a predictor of fitness) and improved glycogen resynthesis thanks to the increased carbohydrate content. 

Plus, consuming whole foods provides us with more than just protein, fats, and carbs. They contain a vast matrix of nutrients like antioxidants, vitamins, and minerals. You won’t get the same nutrient profile from a manufactured product. That’s why chocolate milk wins gold every time. 

Post-exercise nutrition and hydration are a crucial part of your recovery. Neglecting your recovery nutrition will likely negatively affect subsequent performance during training and competition. Consuming adequate carbohydrates to top up your exhausted glycogen supplies, enough protein to promote new muscle growth and minimize muscle damage; plus, drinking enough fluid to ensure you’re appropriately hydrated will be vital to your overall recovery. That’s why chocolate milk has all your bases covered.

Replenishing tired and aching muscles has never been more delicious! So wear your chocolate milk mustache with pride. Bon appetit.

If you want to take your chocolate milk to a whole new level, check out our recipe for this delicious choc, banana, and hemp seed smoothie, which contains even more protein, energy, fiber and heart-healthy fats than chocolate milk alone. Think of it as the deluxe version.  

The post Chocolate Milk is the Perfect Post-Workout Drink appeared first on Fitbit Blog.

Flavored with warm spices inspired by chai, these pancakes are perfect drizzled with honey, nut butter, and fruit. They’re so easy to whip up, they don’t have to be a treat just for weekends— you’ll be able to make them during the week, too. 

The protein and fiber in these pancakes will keep you full throughout the day and prevent your energy from crashing. You can even make these ahead and warm them up for an afternoon snack. 

INGREDIENTS:

1 ripe banana 

1 egg

1 egg white

¼ cup whole-wheat flour 

¼ teaspoon baking powder 

⅛ teaspoon cardamom powder

⅛ teaspoon cinnamon powder

⅛  teaspoon ginger powder 

Splash of almond milk to blend

INSTRUCTIONS:

Add the banana and eggs into a small blender and blend until smooth. Add all the dry ingredients and a splash of almond milk into the blender. Blend until a smooth batter forms. If necessary, add another splash of almond milk to blend. 

Note: If you do not have a blender, you can whisk the ingredients together by hand until a smooth batter forms.

Heat a frying pan or nonstick griddle over medium heat. When the pan is hot, spray with olive oil spray or brush lightly with butter. 

Pour about ¼ cup of batter onto the griddle to form each pancake. Cook until small bubbles start to form on the surface, about 1 minute. Flip and cook on the other side for approximately 1 minute. Note: Cooking times will vary based on the thickness of your batter. These pancakes tend to run thinner than regular pancakes, so watch carefully to ensure they do not burn. 

Serve pancakes warm, with a drizzle of honey, maple syrup, nut butter, or fruit. 

Makes 1 serving.

The post Healthy Recipe: Chai Protein Pancakes appeared first on Fitbit Blog.

Recipe by Leandra Rouse | Photo by Samantha Emmons

March is Women’s History Month, so we thought it would be fun to explore some of our country’s favorite female heroes through the lens of food. And when talking about healthy food, there are few modern leaders who have been as impactful on our national health as Michelle Obama. The Let’s Move campaign made huge policy changes that improved the nutritional standards for public schools—the greatest shift to these standards that has been seen in over two decades. 

And what is particularly outstanding about the way Michelle Obama thinks and speaks about food is the joy she brings to the subject. She is a person who loves a great meal and practices regular healthy eating habits. To find joy in healthy food is the secret sauce to long term health. So with that in mind, we have created a quick, healthful after-school snack in honor of the Pizza-loving, Chicagoan change-maker.

In an interview with The Hill, Michelle Obama shared that her favorite food was pizza and that she enjoyed a veggie pie weekly. That statement, paired with her school lunch changes for more whole wheat, low-fat dairy and vegetables, was the inspiration for this dish.

This recipe uses whole wheat pita bread as a base to save you the time spent making pizza dough. And tops it off with low-fat mozzarella and a colorful array of vegetables. We like it topped with arugula and parmesan cheese, but if serving to a family with picky kids, you have the option to leave off the fresh arugula or replace it with spinach or a fried egg. Because pita comes fully cooked, begin by cooking the vegetables separately and grating the cheese. Once each ingredient is ready, assemble them on the pita and heat just until the cheese is melted—about 7 to 10 minutes. This recipe makes a great afterschool snack or a quick and light dinner. And because it follows the Let’s Move guidelines, we think Michelle would approve.

INGREDIENTS:

One cup of sliced bell pepper, a mixture of colors

½ small onion, sliced thin

1 teaspoon olive oil

Four tablespoons grated low-fat mozzarella cheese

Four tablespoons of pizza sauce

Four whole wheat pita bread rounds

One cup loosely packed arugula

One tablespoon shredded parmesan cheese

INSTRUCTIONS: 

Preheat the oven to 350.

Slice the onions and bell peppers lengthwise.  Add the olive oil to a sauce pan and heat over medium. Once oil is hot, add the onions and bell peppers to the pan and saute until soft—about ten minutes. Remove from heat and set aside. 

While the vegetables are cooking, grate the mozzarella cheese and set aside. Remove pita bread from the package and set on a baking sheet. 

Add a tablespoon of mozzarella to each pita and layer with roasted vegetables. 

Cook the pita pizza in the over for 5 to 7 minutes, or until the cheese is melted. 

Remove the pizza from the oven. When ready to serve, top with a handful of arugula and a shaving of parmesan. 

Makes 4 servings.  

NUTRITION FACTS (PER SERVING): 

Calories 200

Protein 9 g

Total fat 4.5 g

Saturated fat 1 g

Cholesterol 5 mg

Carbs 35 g

Fiber 1 g

Total sugars 3 g

Added sugars 0 g

Sodium 360 mg

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