#synetics

RECIPE BY LEANDRA ROUSE | PHOTOGRAPHY BY SAM EMMONS 

This veggie packed, single-pan gnocchi recipe is flavorful and quick to make. The components of the dish are flexible for seasonality, time on hand, and ingredients available in your pantry. It comes together beautifully with ratatouille-style roasted vegetables, perfectly crispy gnocchi, and a simple pesto. 

The trick here is to oven roast the gnocchi rather than the traditional boil. The result is a crispy-on-the-outside, chewy-on-the-inside dumpling. We first learned about this technique from the brilliant writers at Bon Appetit. And we wanted to make a version just as appealing, with plenty of seasonal veggies. 

This recipe brings out the flavors of roast vegetables and uses gnocchi dumplings as a complement to the dish, rather than the star. The veggies and gnocchi can be cooked together in the same pan, but it is best to keep them on separate sides so that the gnocchi has a chance to crispen in the olive oil, rather than get soggy in the juices of the roasted vegetables. 

The pesto is vegan. It substitutes nutritional yeast for parmesan, imparting a familiar cheesy flavor, without the dairy. Again, it’s a versatile recipe where you can easily swap the kale for any hearty leafy green or the walnuts for a different nut or seed. In fact, using a pumpkin or sunflower seed would be a great way to turn the recipe nut free if needed. 

This dish comes together in 30 minutes. And because it’s gnocchi with tomatoes, it’s a familiar flavor profile that will be loved by all ages. Stock your pantry with shelf stable gnocchi and never find yourself without dinner plans again. 

INGREDIENTS:

1 small red onion, sliced

3 garlic cloves, peeled and rough chopped

1 pint cherry tomatoes

1 yellow squash, cut into thick disks

1 fennel bulb, sliced

1 small eggplant, cut into cubes (peeling is optional)

17.6-oz. package shelf-stable or refrigerated potato gnocchi

3 tablespoons olive oil, divided

1 teaspoon kosher salt

Freshly ground black pepper

1 tablespoon fresh lemon juice

2 cups arugula

For the kale walnut pesto: 

1 cup packed fresh basil leaves 

1 cup packed fresh parsley

2 cups packed kale 

3 tablespoons walnuts, toasted 

1 garlic clove, peeled 

1-2 tablespoons lemon juice, to taste

3  tablespoons nutritional yeast 

1/4 teaspoon sea salt

2 tablespoons extra virgin olive oil 

3-6 tablespoon water, added till desired consistency

INSTRUCTIONS: 

Preheat the oven to 425 degrees. 

Cube the eggplant, sprinkle lightly with salt and set aside to “sweat.” This step removes any bitterness from the eggplant. Slice onions, garlic, and other vegetables and toss together on one half of a large baking sheet. Open the gnocchi and place on the other half of the baking sheet. 

Using a clean dish towel or paper towel, dap the eggplant to remove all the salt and condensation. Add the dried eggplant to the veggie half of the baking sheet. 

Now drizzle all veggies and gnocchi with the olive oil and season with salt and pepper. Toss to evenly cover with seasoning, but keep the gnocchi and veggies separate. 

Add to the oven and bake for 30 minutes, until the gnocchi is golden brown. Keep an eye on the pan and toss the ingredients half way through the baking process. 

While the veggies and roasting, make the pesto in a high speed blender. 

Add all ingredients except olive oil and water to the blender and pulse to combine. Once combined, turn the blender on low and slowly drizzle in olive oil. Use a spatula to scrape down the sides and blend on low again. Add water one tablespoon at a time, until you reach desired consistency. (A good consistency is somewhere between a chunky spread and a thick soup.)

Use the spatula to place the pesto into a small bowl and set aside. 

Remove the roast vegetables from the oven when the gnocchi is golden brown. Immediately toss with pesto and arugula. 

Plate and serve hot.   

Makes 8 servings.  

NUTRITION FACTS (PER SERVING): 

Calories 350

Protein 10 g

Total fat 18 g

Saturated fat 2.5 g

Cholesterol 45 mg

Carbs 43 g

Fiber 8 g

Total sugars 7 g

Added sugars 0 g

Sodium 79 mg

The post No Mess Meal: Crispy Sheet Pan Gnocchi with a Ratatouille of Roasted Vegetables appeared first on Fitbit Blog.

From Olympic swimmers and pro golfers to MMA champions and personal trainers, the Asian American and Pacific Islander, or AAPI, community is heating up Instagram with some seriously inspirational—and aspirational—content.

These five AAPI social media stars share their passions, skills, and glimpses into their cultural heritages. Here are five reasons their content belongs in your Instagram feed.

Tisha Alyn 

@tishaalyn

The Filipina-American Fitbit ambassador and Premium Trainer grew up with a golf club in her hand. She went pro but her career, and life, are about so much more than golf.

She’s a pro at reinvention. Tisha started golfing at age three and entered her first competition at age seven. After her college graduation she felt “burned out” from touring nonstop and played her last professional tournament in 2018. She still swings a club like a boss but put the bag down to pursue a career as a social media personality influencer.

She’s a (more than) triple threat. Golf Journal called Tisha “that friend who’s inexplicably good at everything.” She’s played in the pros, earned a degree in broadcast journalism from Cal State Fullerton, and built a career as a sought-after media personality and commentator. 

She’s an advocate. In 2019, Tisha came out. She told Golf Journal that her decision “rocked the traditions and culture of being Filipino.” She wanted to make sure that other women in the AAPI, LGBTQIA+ and professional golf communities had role models and used her platform to become a passionate advocate for LGBTQIA+ rights. 

She knows how to have fun. Tisha’s 350k Instagram followers know that she likes to have a good time, whether that means Topgolfing in heels, doing golf trickshots, or busting a move everywhere she goes. 

She’s honest about her struggles. Growing up, Tisha saw few AAPI and LGBTQ women in professional sports. She believes “representation matters” and shares her story, and her struggles, to encourage other athletes in these communities to not let adversities stop them from pursuing their goals.

Torri Huske

@torri_huske

Huske emigrated from Guangzhou, China, to Arlington, Virginia, in 1991. The pro swimmer made a splashy debut at the 2021 Tokyo Olympics and her Instagram feed is equal parts swimming and sweet slice-of-life photos.

She’s fly. The Team USA swimmer is a six-time World Junior Championships medalist who twice broke the American record for the 100-meter butterfly, clocking in at just 55.66 seconds, during the Olympic trials in Omaha in June. Huske swam for Team USA at the 2020 Tokyo Olympics and brought home the silver medal for the 4×100-meter freestyle relay.

She’s creative. Huske lists painting as one of her hobbies and painted a mural of Palo Alto for her senior high school project.

She’s smart. Huske was accepted to Stanford University and started her freshman year in fall 2021. In an interview with Swimming World, Huske said the California college was the best fit for her athletic and academic goals.

She’s a regular college kid. In between breaking records and qualifying for the Olympics, Huske posts photos of regular college activities. She attends football games (and tailgates), poses for silly selfies with her roommate and hangs at the beach. 

She’s a globe-trotter. Most adults have far fewer air miles than Huske. She’s posted photos from Hawaii, Florida, Virginia, Budapest, and, of course, Tokyo, proving that it’s always a good idea to experience the world. 

Denise Marie Antoine

@denisemarieantione

The Los Angeles-based Afro-Asian yoga, dance teacher, fitness influencer, and Fitbit trainer teaches private and group classes. She also fills her feed with aspirational yoga content.

She’s got moves. Antoine developed a love for movement while studying classical dance, crediting that professional dance training for her athleticism—and she’s got the moves to prove it.

She’s inspirational and aspirational. There are many “wow” posts of Antoine in impressive poses, but she’s also honest about the journey to success. In a March 30 post, she wrote, “When it’s hard, keep going. When you’re tired, persevere. Trust in your journey and remember that sometimes those ‘detours’ are vital lessons…”

She believes yoga is a practice. Antoine has mastered moves that even experienced yogis might find intimidating, but she remains committed to a daily practice and shares #workinprogress updates as she practices new moves.

She’s a survivor. Growing up in South Central Los Angeles, Antoine survived an attempted abduction. The experience led her to prioritize investing in youth and survivors of childhood trauma.

She believes in inclusivity. Antoine, who is of Creole and Korean heritage, has used her platform to share thoughts on Martin Luther King and #BlackLivesMatter. In honor of #BlackHistoryMonth, Antoine participated in an illuminating Fitbit chat about identity, inclusivity, and intersectionality, sharing her thoughts informed by her lived experience as an Afro-Asian female entrepreneur.

Lindy Mei

@lindymei

Lindy Mei was born in Taiwan and had a successful international modeling career but traded catwalks for pull-ups when she moved to San Francisco in her 20s. The personal trainer shares her workouts–and toned physique–with 96.7k Instagram followers.

Her strength shines through. It’s not an accident that Mei adopted the brand Lift with Lindy. She’s a certified personal trainer who shows off one-handed pull-ups, single-arm shoulder presses, and some seriously heavy weights.

She wants followers to eat more, not less. Mei is adamant: “In order to build muscle, you must FUEL YOUR BODY PROPERLY.” She talks about the benefits of gaining a few pounds and shows before/after photos, adding, “I was skinny. REALLY skinny. But also, skinny fat.” Changing her gym routine and eating habits provided the toned look she wanted.

She’s not afraid to share her views. Followers who scroll through Mei’s Instagram feed will see her wearing her views on her sleeve (and her backside). Her posts include photos of Mei wearing a t-shirt that reads, “Femme labor is not free” and short shorts with “Vegan Booty” emblazoned across her backside.

She’s a well-rounded athlete: Mei might be best known for lifting weights, but her Instagram feed is filled with images of her engaged in activities ranging from boxing and hiking to surfing, archery, and pole dancing–all sports that require the strength and discipline that she mastered in the weight room.

She differentiates between working out and training. A follower asked if she works out or trains. Mei trains: She designs workout programs to help her achieve specific goals rather than just jogging on the treadmill for 30 minutes to check off “workout” on her to-do list—and she takes the same approach with her clients.

Gianni Subba

@giannisubba

In this corner, Malaysian martial artist and pro mixed martial arts, or MMA, fighter Gianni Subba shows off what it takes to succeed in and out of the ring. He started taking taekwondo classes when he was 11 years old to learn discipline, loyalty, and respect before pursuing a pro-fighting career.

He’s a family man. Mixed martial arts are a family affair. Subba’s brother, Keanu, is also an MMA pro, and the pair spend a lot of time training together. Subba’s Instagram feed is filled with photos of the champ hanging with his family and friends.

He’s a comeback kid. After being diagnosed with a brain cyst in 2018, Subba was forced to take time off from mixed martial arts. He took on a commentator role, calling the action at a championship fight, which led to additional gigs in the broadcast booth. He still hopes to get back in the ring but has embraced his new role.

He’s willing to learn. Subba watched YouTube videos to learn MMA and continues showing up in the ring to hone his skill. He recently posted a training photo with the comment, “Always a student, never a master.” He’s taken the same approach to commentating, accepting advice from veterans, and showing a willingness to learn the ropes.

He’s dedicated to giving back. Subba was just 19 years old when he became a professional fighter. Now, he wants to help others excel in the sport. He founded SOMA Fight Club Bali, an Indonesian martial arts gym, in 2021 and hopes to train the next world champions.

He’s grateful. Sure, Subba knocks people out for a living, but that doesn’t mean he’s cold. Scrolling his IG feed reveals posts like, “Only this moment is guaranteed” and “Taking this time to express gratitude for all that I have.”

The post 5 Inspiring AAPI Influencers to Follow appeared first on Fitbit Blog.

Recipe by Leandra Rouse | Photography by Sam Emmons

Food serves many purposes in our lives—sustenance, celebration, and healing. And as a home cook, it is important to know recipes in each of these categories. Today’s recipe is for Indonesian Jama Juice. A delicious anti-inflammatory drink that can be easily made at home and can support your overall well-being. 

This recipe harnesses the power of fresh turmeric root. This ingredient can be easily found in warm climates such as Bali, India, Hawaii, and Mexico. But also can be purchased in most health-focused grocery stores around the United States. Turmeric root has been long recognized for its medicinal properties. It has been reputed to benefit conditions such as arthritis, anxiety, and metabolic syndrome where inflammation and oxidative stress may play a role. And also as a fantastic food based approach to soothing aching muscles and other exercise-related soreness. 

Jamu is the term for traditional herbal and plant medicine in Indonesia, and “Jama Juice” has become a popular drink all over Indonesian because of its bright flavor, vibrant color, and well-being properties. Because of its popularity in South East Asia (and with healthy food bloggers), we wanted to bring a version of this recipe into your home. 

Using a high speed blender and a fine mesh strainer is the work-around for having a juicer. This recipe emulsifies fresh turmeric and ginger root, along with fresh cracked black pepper to help with turmeric’s absorption. It is then cooked over medium heat to release the active compounds in the curcumin (the antioxidant found in turmeric), and make the nutrients more bioavailable to the body. After simmering the fresh juice, you will add a little fresh squeezed lemon or lime juice and honey for sweetness. Strain and serve. This recipe is for a juice concentrate, and is can be topped off with water if the flavor is too strong for anyone. It can be enjoyed chilled over ice on a hot day, or warmed and sipped like tea in the evening. It can be stored in the refrigerator for up to a week. Or frozen into ice cubes for a potent addition to smoothies. Anyway you like it, the body will benefit from a concentrated dose of plant medicine. 

INGREDIENTS:

1 cup of fresh turmeric root (unpeeled is fine)

½  cup of fresh ginger root  (unpeeled is fine)

⅛ teaspoon fresh ground black pepper

2 cups of coconut water

2 cups of water

2 tablespoons of fresh lime juice 

2 tablespoons of honey 

INSTRUCTIONS: 

In a high speed blender, add turmeric, ginger, pepper, coconut water and water. Blend on high for several minutes until the root is completely emulsified. Pour the mixture into a sauce pan and simmer on low for 20 minutes. Add the lime juice and honey and stir to combine. 

Set the sauce pan aside from the heat to briefly cool. Then using a heat safe pitcher and a fine mesh strainer, carefully pour the hot Jama Juice from pan to pitcher. Set on the counter until room temperature and then keep chilled in the refrigerator. 

When you are ready to drink it, it can be served cold or warm. Small amounts can be added to water and sipped throughout the day. Think of this juice as a concentrate and mix with water as needed. 

Makes 6 servings. 

NUTRITION FACTS (PER SERVING): 

Calories 40 Cal 

Protein  0g

Total fat  0g

Saturated fat  0g

Cholesterol  0mg

Carbs 11 g

Fiber  0g

Total sugars 9 g

Added sugars  6g

Sodium  40mg

The post Healthy Recipe: Balinese “Jama Juice” appeared first on Fitbit Blog.

When I first started going to the gym, I was terrified of making a fool of myself with weights. I felt like everyone would be watching me do moves incorrectly, and laughing at me in their head. Not to mention the weight section was very male-dominated and felt intimidating as a female. 

So, I stuck to the safety of the cardio machines for too long instead of hitting the weights.

Years later, I slowly started overcoming my fear of the gym and learned how to lift weights safely. Today, I’m a personal trainer and have even competed in a bodybuilding contest! Safe to say I’m no longer afraid of weights. 

Here are my tips to overcome “gym-timdiation” and build confidence in the gym.

Have a plan. Follow a guided routine that instructs you which moves to do and teaches you proper form, ideally with videos. This will help you feel sure of yourself as you go through the exercises.

Take your weights off to the side. If lifting weights in the middle of the gym floor isn’t your thing, take the dumbbells into a side area or a corner room where there’s a bit more privacy. Build confidence doing the moves correctly with good form and then transition to more public areas once you feel comfortable. 

Go with a friend. A friend or partner can help you feel more confident and less intimidated initially. Bonus points if your friend lifts and can show you how to use equipment correctly! 

Work with a trainer. If your budget allows, a personal trainer at your gym can show you how to use equipment safely and teach you how to do moves with correct form. This can help you build confidence for when you’re working out alone without your trainer. Even just a few sessions can go a long way. 

Remember that people are looking at themselves, not you. Most people in the gym are busy or on their phones. Just like you don’t go home and think about everyone you saw at the gym… Neither do they. Instead of focusing on everyone else and what they’re thinking, shifting your focus to you, your body, and your mind-muscle connection. 

Finally, remember that everyone in the gym was once a beginner, too. Everyone is there to better themselves, just like you. You deserve to take up space in the gym just as much as everyone else there does! 

The post How to Overcome Gym-Timidation appeared first on Fitbit Blog.

It’s been a week of missed deadlines, long commutes, and doom scrolling; there are dishes in the sink, unanswered texts, missed Snapchats, and nothing in the fridge. Mustering up the zen to sit still and meditate isn’t in the cards but you need to figure out how to shake off the stress. Tai chi could help.

Tai chi, a Chinese mindfulness technique with roots in ancient China, involves a series of gentle flowing movements (no sitting still or chanting “OM” required) that has been proven to promote calmness and potentially reduce anxiety. And when the mind relaxes, the body finds flexibility and balance. 

What is Tai Chi?

“Tai chi chuan (also called tai chi) is an ancient Chinese practice and a form of exercise that uses similar movements in martial arts. It is done without a partner and is a kind of shadow boxing,” explains Tsao-Lin, an alternative health and Chinese medicine expert. 

She adds that while it may appear easy, it requires a great deal of focus, coordinated breathing, and cognitive coordination. This 2021 study shows that tai chi improves neuroplasticity and cognitive flexibility and function. 

Similar to yoga, many consider tai chi a moving meditation requiring practice and dedication. Tai chi breaks down into several types or forms, and each of them incorporate different animal movements such as the Crane, Tiger, or Snake.  

Who is Tai Chi for?

“From five years to 100 years, anyone can do tai chi because it is a low impact exercise that focuses on balance, flexibility, and breathing,” Tsao-Lin says. It may also reduce stress on your joints and muscles.

The mindfulness technique’s accessibility may attract people to it as well. You don’t need fancy, high-tech equipment or well-furnished environments to practice. 

Practice tai chi anywhere—indoors or outdoors—alone. However, Tsao-Lin suggests that you’ll enjoy it most when you do it with others. 

If you’ve ever seen people doing tai chi in parks at the crack of dawn, you’ll notice them facing the East. Tsao-Lin explains that “daylight carries more Yang energy, and it is a way to absorb Yang qi into the body.” 

She continues by saying this “outside practice supports being in sync with Yin and Yang of nature and circadian rhythms.”

Tai chi is easy to start but takes years of consistency to master. Think of it as a lifelong and life-extending practice.

The Major Benefits of Tai Chi

Over 500 clinical trials and research studies have found tai chi to improve memory, help with pain management, and considerably lower stress. Additional benefits of tai chi include decreased anxiety and depression and higher cognitive function. 

If done properly, tai chi can generally improve your health. Some of the benefits include:

Decreased stress, anxiety, and blood pressure. 

Better mood.

Improved movement and balance.

Improved muscle reflexes and blood flow.

Safe movement.

Improved blood oxygen and cognitive function.

Although it needs more research, some existing evidence shows that tai chi can: 

Improve your sleep quality.

Boost your immune system.

Lower blood pressure.

Improve joint pain and overall wellness.

How to Perform Tai Chi

Performing tai chi happens in sets that look like a dance routine. With several styles of tai chi, the practice offers both long and short forms, but basic tai chi consists of 24 movements. 

Now, it may suit best to learn tai chi from a qualified instructor, especially as a beginner. However, certain books or videos can guide you. Tsao-Lin recommends this YouTube video for people who want to learn a few techniques. 

You can find numerous tai chi classes in communities today. To start, find a class near you and reach out to them. Remember that tai chi instructors don’t need to have licenses or attend an A+ program. For certainty in the kind of training you receive, make enquiries about your instructor.   

You should expect your instructor to teach you certain positions and breathing techniques. They would teach how to practice the exercise safely due to the risk of injury that may occur if you don’t take proper safety measures and form. 

After a couple of classes from your instructor, you should be able to carry the techniques on your own. 

You may begin to see some of the benefits of tai chi after you practice for about 12 weeks. However, it won’t do any harm to continue for a longer time and improve your overall wellness.

Tai chi serves to relieve stress among other things. So, don’t overthink the time and place you should do your exercise. Do it when you can and take it easy on yourself. When feeling tense, you can even imagine the movements of tai chi without actually moving—even at work!  

The post Reduce Your Stress with Tai Chi, a Chinese Mindfulness Technique appeared first on Fitbit Blog.

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

For our May profile, we’re highlighting the incredible work of Ife Obi, founder of The Fit In, a fitness brand and studio with three locations in the historic neighborhood of Bedford Stuyvesant in Brooklyn, New York. We’re excited to share the conversation we had with Ife about what she does as founder of the brand and fitness center, and what it means to be a POC in the fitness industry.

Ife Obi created The Fit In with the goal to provide access to quality health and wellness to underserved communities. It’s the first brand of its kind in Bedford Stuyvesant and all of East Brooklyn, an area long underserved by the health and wellness industry. Its signature classes, which are available at three of its separate locations in Bed-Stuy, are meant to develop a framework for long, strong bodies that can handle current everyday tasks—from carrying groceries or picking up toddlers, to preparing for high-intensity workouts or lifting things.

She also created The Shop at The Fit In, which continues the mission of creating health equity in communities of color by providing access to health and fitness related products in food and health deserts. 

“The Shop provides our diverse community with awareness and access to brands that truly believe in health for all,” Obi says. “These brands include our own line of supplements, Back To You by The Fit In, centering the root cause of conditions that impact many women but affect women of color, particularly Black women, at higher rates.”

Keep reading to learn more about The Fit In and how Ife is paving the way for more brands and studios striving to make a difference in their communities.

FITBIT: The Fit In strives to redefine the word “fit” as it currently stands in the fitness world and to be a haven for all people, particularly BIPOC women, to feel represented and comfortable in their own skin. What drew you to this work?

IFE: In my 20-year long career of marketing for major brands, I used fitness, pilates, and strength training specifically, to destress. During this time there was only one image of fitness that I repeatedly saw and it didn’t include anyone that looked like me. 

I was eventually badly injured doing a workout and I realized I had to start really learning about this thing called health and fitness. Not just for me and learning what proper training looks like, but so I can  ensure that people who look like me are able to benefit and prevent negative health outcomes, like what I and my family historically have had to deal with. 

My community and many Black and Brown communities around the nation have some of the highest rates of diseases like diabetes, heart diseases, and more. And these are the communities with the least wellness options. They have the least safe options for movement and the most unhealthy options for food and groceries. 

So, I decided I wanted to make an impact with my community and work to change our health statistics.

FITBIT: Are there any changes you’re currently seeing in the fitness industry that give you hope you’ll start seeing more inclusive fitness studios in underserved areas?

IFE: We’re seeing more BIPOC interest in movement certifications. More are interested in learning how to provide wellness to their own community which eventually leads to more BIPOC in positions of leadership and ownership.

I get asked a lot about my formula and how I ensure diversity and inclusion and it’s not something I can just write out. True inclusiveness starts with leadership when you have people in the community as the leaders, then they know what needs to be implemented to make sure spaces are not just diverse but inclusive. 

FITBIT: Why, in your view, is it so important for there to be communities like yours that are intended for all and specifically, BIPOC women?

IFE: Culturally there are reasons BIPOC women, particularly Black and Brown women, focus on their health and fitness and lower rates than white women. The research shows that lack of access to safe places to move, lack of self-efficacy, and lack of social and family support are the top reasons. So communities like ours work to eliminate some of those barriers to get more BIPOC women to focus on themselves and their health.

FITBIT: How do you hope to inspire others with The Fit In?

IFE: My hope is that it encourages more people of color to get into fitness and wellness. This includes those who look at fitness as a way into entrepreneurship and a way to support their community. It also includes those who felt that they couldn’t focus on their own health seeing examples in us of people that look like them making time for themselves. 

FITBIT: What’s the future look like for The Fit In? Where do you hope to be in 5 years?

IFE: I see no end to The Fit In. The Fit In started as one little studio in Bed-Stuy. We’ve expanded to three locations in addition to outdoor and virtual fitness options, because there are more people in our community that we need to serve and because our community needs more options to make sure they find a movement routine they love and can commit to. This is something we want to further expand on as there are communities like ours nationwide. 

And because there are so many more areas of wellness that are exclusive toward Black women and Women of Color, there are so many areas we are looking to address. We’ve already launched into the supplement space to tackle health issues that we have to deal with more than our white counterparts, and we will continue to expand in this world of Precision Health. The Fit In is not just a brand tackling inclusivity in fitness—we are tackling the health industry.

The post Ife Obi, Founder of The Fit In on Creating a Fitness Brand and Studio for All appeared first on Fitbit Blog.

In a world filled with uncertainties, we all need effective coping strategies to manage our stress levels and keep our lives on track. The notion of self-care is to help relieve stress and anxiety and foster positivity. By integrating self-care activities into your routine, you can bolster your mood and mental health, and reduce the physical toll of stress.

Good nutrition can also play a role in self-care. Eating well ise another strategy to build your resilience and help you find your zen.

Research shows that eating well can profoundly impact our cognition, concentration, mood, and stress levels. So, it’s evident that food not only nourishes the body but also the brain.

Nutrition and stress

Stress triggers our body to release a series of hormones—often known as “fight or flight” mode —where our body prepares to handle what it perceives to be the “threat” at hand. This includes raising our blood pressure, heart rate, and blood sugar levels to be primed to act.  

While our bodies can deal with short bursts of stress, when we’re constantly living a stressful life, our ability to thwart our stress responses becomes fatigued. This can lead us to feel sluggish, run-down, and regularly reach for energy-dense foods as our body looks for a quick energy boost.  

Foods such as candy, potato crisps, cookies, and the like might give us a burst of energy in the short term; however, the metabolic response can cause our blood sugar to spike. Fluctuations in blood sugars can leave us feeling even more tired and sluggish. Long term, regularly choosing highly processed, nutrient-poor foods can impact the gut microbiome by limiting the diversity of gut bacteria, lowering immune function, negatively influencing mood, and compromising overall health.  

Opting for foods that both nourish and are slowly metabolized supports well-being and helps build the body’s resilience. Think fruit, vegetables, lean meat, and fish, as well as plant-based proteins, nuts and seeds, whole grains, dairy, and dairy alternatives. 

Nutrition and mental health

New and exciting research shows food choices may impact long-term mental health. While diet may be just one piece of the complex puzzle of mental health, it is one we can control through our daily food choices.  

It’s important to note that the overall quality of our diets matters most, not specific foods or a single nutrient. We need to see nutrition as the result of daily food choices over the long term. 

Current research in nutritional psychology shows that adopting a healthy diet, particularly the Mediterranean Diet, may improve mood and well-being in the long term. The Mediterranean Diet primarily consists of plenty of fresh fruit and vegetables, oily fish (such as salmon, halibut, and anchovies), legumes, nuts and seeds, and whole grains. The predominant fat source in the diet comes from olive oil. 

One mechanism by which foods may impact the brain and mood is via the gut microbiome; these are the diverse “good” bacteria colonies that live in the digestive system. The digestive system is directly linked to the brain and studies are also examining the role of foods on fighting inflammation and the role this may play on mood and well-being. The Mediterranean diet is already well established as beneficial for high blood pressure, heart disease, type two Diabetes Mellitus, and dementia. So, it’s a win-win. 

Fostering a healthy relationship with food

For many of us, food itself can trigger stress. We are inundated with conflicting messages about what to eat, creating unhelpful feelings toward food and our bodies. Yet, reconnecting with food and rediscovering the joy of eating can also help reduce stress. 

It is essential to recognize that food is so much more than a source of nutrition. It sparks memories, fuels conversation, connects us to our culture, and can transport us to the other side of the world one mouthful at a time. Fostering a healthy relationship with food is yet another example of good self-care. Becoming a more intuitive eater does take time, but the benefits can be liberating.  

Nutrition science is constantly evolving. Research shows that what we eat can impact every facet of our wellbeing and health. Making mindful food choices and eating to fuel our bodies physically and mentally can impact health holistically.

There are numerous ways to promote good self-care. But, next time you’re feeling the pinch, consider a cup of tea, a handful of nuts, a piece of fruit or a tub of yogurt over a less nutritious alternative. It may give you the advantage to help keep stress eating at bay. 

The post Can Nutrition Help You Recalibrate Your Zen? appeared first on Fitbit Blog.

Lately, everyone seems to be pulled in a million different directions. But if you’re a woman, you may be especially overwhelmed. “Women today are more burnt out than ever because they’re taking on more and more responsibility in our ever-changing, fast-paced society,” says Emma Demar, LCSW, a therapist with IntrinPsych Woman in New York City. 

The trend is so extreme that burnout among working women has hit a three-year high, affecting 34 percent of working females, compared to 26 percent of their male counterparts, according to a recent Gallup poll. And it’s hardly limited to the office. Recent research reveals that moms are tapped out too.

So, if all of this sounds familiar, you’re hardly alone.

Speaking of being alone, when was the last time you were alone? If the answer is ‘I can’t even remember,’ that could be part of the problem. “It’s essential to regularly take a conscious step off the hamster wheel and check in with yourself and attend to your personal needs,” says Demar. “After all, we can’t pour from an empty cup.”

Sounds great, but how do you find the time you need to replenish and recharge? Here’s what psychologists want you to know.

There’s a reason why women feel so drained

“As women, we’re expected to wear multiple hats and juggle a multitude of responsibilities,” says Demar. “On top of that we’re expected to make it look easy.” That’s tricky under the best of circumstances, but today those obligations seem to be growing (and growing). “Boundaries that were once in place, such as the separation of work and home or the division between business hours and private time, have blurred,” says Haley Perlus, PhD, a sports and performance psychologist. 

“Now we move from one responsibility to another with little or no time to even think about taking a moment to renew energy, and often our responsibilities overlap.” That, she says, creates even more emotional and mental exhaustion. 

Burnout goes beyond being tired

Feeling drained is the most obvious symptom of burnout. However, there are two additional telltale signs. The first—what psychologists call depersonalization—is the loss of connection to your job, friends, or even family. Maybe you suddenly dread opening your inbox in the morning or have zero motivation to schedule lunch with a friend. That’s depersonalization. 

The other feature is becoming unrealistically hard on yourself. For instance, your work may be completely fine or even exceptional. Still, you seem to think you’re unproductive or are doing a lousy job.

You can take back the balance

“Many women feel guilty if they take time to recover because that’s time they could be spending supporting someone else or crossing things off their to-do list,” says Perlus. “Recovery is perceived as a reward and allowed if they complete all their to-do’s.” 

The truth is, we have it all backward. Recovery should be part of your daily routine to prevent burnout before it strikes, not an afterthought once you’re completely fried.

Sounds great, but how do you make it happen? These five strategies can help:

Schedule a daily check-in. Each morning or evening, take a few minutes to sit quietly and observe or write down your thoughts or feelings without judging them, suggests Demar.

Start a daily movement practice. “This can be as simple as a short walk around the block, some flow yoga, or even a stretch,” says Demar. “Use the time to tune back into yourself and experience what sort of thoughts come up.”

Mix it up. Perlus is a big fan of following periods of activity with moments of stillness. “After you’ve been active, try engaging in something that brings feelings of peace, calm, and restoration,” she says. Meditation, deep breathing, or (yes!) naps are all great choices.

Make a list of things you miss. “These can be activities or relationships that have taken a backseat in your otherwise busy life,” says Demar. “Then, on Sunday evening, take a look at your list to see where you can add one or two of these into your weekly schedule.”

Enjoy small breaks. “When you introduce short recovery pauses, you won’t require hours at the end of the day, weekend, or on vacation,” says Perlus. “Brainstorm what you can do when you have less than five minutes, ten minutes, 15 minutes, or 30 minutes and begin to insert these breaks throughout the day.” Walking the dog, listening to music, a small act of kindness, or tuning in to what you feel grateful for are powerful yet require little time.

If all of this sounds self-indulgent, maybe it’s time to see things from a different perspective. “When you say yes to ‘me time’, you are giving yourself the opportunity to be your best self for the people you love and want to support,” says Perlus. “And they’d much prefer the best version of you to the burnt out one.”

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