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Yahoo
an hour ago
- Yahoo
7-Day Anti-Inflammatory Meal Plan for More Energy, Created by a Dietitian
About This Plan This 7-day meal plan is set at 1,800 calories, with modifications for 1,500 and 2,000 calories. Each day provides at least 61 g of protein and 28 g of fiber to support healthy energy levels. This plan prioritizes antioxidant-rich foods such as berries, leafy greens, and apples. The afternoon slump is sometimes hard to avoid if you aren't fueling yourself enough. Not to worry, this anti-inflammatory meal plan can help keep you feeling energized throughout the day! Protein, fiber and antioxidant-rich foods like dark-colored veggies, berries, leafy greens, nuts, seeds and fish high in omega-3s, are added in every meal so you can pass on that afternoon nap. Our bodies get the energy they need from calories, which are units of energy found in foods. To help your energy levels stay consistent, we spread out calorie intake consistently throughout the day to help you avoid feeling like you're running on empty. Let's dig in. Meal Plan at a Glance Breakfast sandwich & strawberries/ Snackwich Chicken wrap/ Carrots & hummus Enchiladas Breakfast pudding/ Energy balls & apple Chicken pasta/ Yogurt bark & walnuts Ginger salmon Breakfast pudding/ Yogurt & raspberries Tuna salad & eggs/ Energy balls Chickpea & cauliflower pitas Breakfast pudding/ Yogurt bark & walnuts Tuan salad & eggs/ Carrots & hummus Butternut squash soup, grilled cheese & salad Breakfast pudding/ Snackwich Tuna salad & eggs/ Energy balls Pork & white beans Smoothie/ Yogurt & strawberries Tuna salad & eggs/ Carrots & hummus Chicken thighs, carrots & broccoli Egg in a hole & orange/ Energy balls Salmon rice bowl & salad/ Toast with berries Chicken casserole & salad Day 1 Breakfast (332 Calories) 1 serving Spanakopita Breakfast Sandwich ½ cup of strawberries Morning Snack (224 Calories) 1 serving of Rice Cake Snackwich Lunch (460 Calories) Cucumber Chicken Green Goddess Wrap ⅓ of an avocado Afternoon Snack (299 Calories) 1 serving of Garlic Hummus 4 carrot sticks 2 servings whole-wheat crackers Dinner (522 Calories) 1 serving Black Bean and Squash Enchiladas 1 medium apple Daily Totals: 1,838 calories, 80g fat, 19g saturated fat, 61g protein, 235g carbohydrate, 46g fiber, 2,148 mg sodium To make it 1,500 calories: Remove whole-wheat crackers from P.M. snack. To make it 2,000 calories: Add 1 (5-oz.) container of low-fat plain strained (Greek-style) yogurt to lunch and 1 medium pear to lunch. Day 2 Breakfast (321 Calories) 1 serving of 3-Ingredient Chia Chocolate Strawberry Breakfast Pudding Morning Snack (297 Calories) 1 serving of Anti-Inflammatory Energy Balls 1 medium apple Lunch (465 Calories) 1 serving of Chicken and Spinach Skillet Pasta Afternoon Snack (220 Calories) 2 servings of Raspberry-Lemon Greek Frozen Yogurt Bark 2 tablespoons of walnuts Dinner (554 Calories) 1 serving of Sheet-Pan Ginger-Tahini Glazed Salmon Daily Totals: 1,859 calories, 79g fat, 17g saturated fat, 104g protein, 194g carbohydrate, 35g fiber, 1,462 mg sodium To make it 1,500 calories: Skip A.M. snack. To make it 2,000 calories: Add 1 tablespoon of natural peanut butter to A.M. snack and 1 tablespoon of walnuts to P.M. snack. Day 3 Breakfast (321 Calories) 1 serving of 3-Ingredient Chia Chocolate Strawberry Breakfast Pudding Morning Snack (237 Calories) 1 (5-oz.) container of low-fat plain strained (Greek-style) yogurt ½ cup of raspberries 1 tablespoon of natural peanut butter Lunch (511 Calories) 1 serving of Chickpea Tuna Salad 2 hard-boiled eggs Afternoon Snack ( 203 Calories) 1 serving of Anti-Inflammatory Energy Balls Dinner (521 Calories) 1 serving of Roasted Chickpea & Cauliflower Pitas with Sun-Dried Tomato Sauce Daily Totals: 1,793 calories, 84g fat, 20g saturated fat, 91g protein, 172g carbohydrate, 38g fiber, 1,758 mg sodium To make it 1,500 calories: Skip P.M. snack and peanut butter at A.M snack. To make it 2,000 calories: Add 2 tablespoons of walnuts and a medium banana to breakfast. Day 4 Breakfast (321 Calories) 1 serving of 3-Ingredient Chia Chocolate Strawberry Breakfast Pudding Morning Snack (220 Calories) 2 servings of Raspberry-Lemon Greek Frozen Yogurt Bark 2 tablespoons of walnuts Lunch (511 Calories) 1 serving of Chickpea Tuna Salad 2 hard-boiled eggs Afternoon Snack (299 Calories) 1 serving of Garlic Hummus 4 carrot sticks 2 servings whole-wheat crackers Dinner (461 Calories) 1 serving of Butternut Squash Soup with Apple Grilled Cheese Sandwiches 1 serving of Herb & Arugula Salad with Balsamic Vinaigrette Daily Totals: 1,813 calories, 89g fat, 26g saturated fat, 91g protein, 177g carbohydrate, 35g fiber, 2,242 mg sodium To make it 1,500 calories: Skip whole-wheat crackers on P.M. snack. To make it 2,000 calories: Add 1 medium pear to lunch and 1 tablespoon of walnuts to A.M. snack. Day 5 Breakfast (322 Calories) 1 serving of 3-Ingredient Chia Chocolate Strawberry Breakfast Pudding Morning Snack (225 Calories) 1 serving of Rice Cake Snackwich Lunch (511 Calories) 1 serving of Chickpea Tuna Salad 2 hard-boiled eggs Afternoon Snack ( 203 Calories) 1 serving of Anti-Inflammatory Energy Balls Dinner (499 Calories) 1 serving of Honey-Mustard Pork with Spinach & Smashed White Beans Daily Totals: 1,759 calories, 79g fat, 17g saturated fat, 101g protein, 166g carbohydrate, 35g fiber, 1,713mg sodium To make it 1,500 calories: Skip P.M. snack. To make it 2,000 calories: Add ½ cup of raspberries to A.M. snack, 1 (5-oz.) container of low-fat plain strained (Greek-style) yogurt to lunch, and 1 medium orange to P.M. snack. Day 6 Breakfast (297 Calories) 1 serving of Anti-Inflammatory Lemon-Blueberry Smoothie Morning Snack (229 Calories) 1 (5-oz.) container of low-fat plain strained (Greek-style) yogurt ½ cup of strawberries 1 tablespoon of natural peanut butter Lunch (511 Calories) 1 serving of Chickpea Tuna Salad 2 hard-boiled eggs Afternoon Snack (179 Calories) 1 serving of Garlic Hummus 4 carrot sticks 1 serving whole-wheat crackers Dinner (584 Calories) 1 serving of Honey-Garlic Chicken Thighs with Carrots and Broccoli ½ cup of brown rice Daily Totals: 1,801 calories, 78g fat, 18g saturated fat, 104g protein, 175g carbohydrate, 28g fiber, 1,870mg sodium To make it 1,500 calories: Skip peanut butter at A.M snack and P.M. snack. To make it 2,000 calories: Add ½ avocado to lunch. Day 7 Breakfast (347 Calories) 1 serving of "Egg in a Hole" Peppers with Avocado Salsa 1 medium orange Morning Snack ( 203 Calories) 1 serving of Anti-Inflammatory Energy Balls Lunch (555 Calories) 1 serving of Salmon Rice Bowl 1 serving of Herb & Arugula Salad with Balsamic Vinaigrette Afternoon Snack (206 Calories) 1 serving Mascarpone & Berries Toast Dinner (516 Calories) 1 serving of Chicken Piccata Casserole 1 serving of Marinated Cherry Tomato Salad Daily Totals: 1,828 calories, 95g fat, 25g saturated fat, 81g protein, 167g carbohydrate, 35g fiber, 2,665 mg sodium To make it 1,500 calories: Skip A.M. snack and Tomato Salad at dinner. To make it 2,000 calories: Add 2 tablespoons of walnuts to A.M. snack and 1 (5-oz.) container of low-fat plain strained (Greek-style) yogurt to P.M. snack. Prep Ahead Tips Prep Chia Chocolate Strawberry Breakfast Pudding for breakfast for Days 2 through 5. Make Chickpea Tuna Salad for lunch for Days 2 through 6. Make some Anti-Inflammatory Energy Balls, Garlic Hummus and Raspberry-Lemon Greek Frozen Yogurt Bark for snacks throughout the week. Frequently asked Questions Is it OK to mix and match meals if there is one I do not like? Yes! This meal plan is meant to serve as a framework for an anti-inflammatory eating plan. It doesn't need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check calories, protein and sodium so they would fit within the total calorie goal of 1,800 calories per day, be within our sodium limits and high in protein. If you're making a recipe swap, it may be helpful to choose a recipe with similar calories, protein and sodium levels. For more inspiration, check out these 26 Anti-Inflammatory Recipes We Can't Stop Eating. Can I eat the same breakfast or lunch every day? Definitely, it's fine to eat the same breakfast or lunch every day. Each breakfast ranges from 297 to 347 calories, while each lunch spans 460 to 555 calories. These ranges are fairly close, though if you're closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two. Why is there not a modification for 1,200 calories? We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it's unsustainable for long-term health and well-being. What is inflammation? There are two main types of inflammation: acute (like a bruise, cut or injury) and chronic. Acute inflammation is short-term, and helpful and necessary for healing, but chronic inflammation is long-term inflammation, and can put stress on the body and increase chronic disease risk over time. Tips for Boosting Your Energy Levels Get enough sleep: This may be a little obvious, but regularly getting enough quality sleep will help you have more energy throughout the day. Most Americans don't get the recommended seven or more hours of sleep to feel well rested the next day. Try improving your sleep with habits like avoiding drinking caffeine later in the day or turning off all screens 30 minutes to an hour before bed. Eat balanced meals: Fiber, protein and fats take longer to digest compared to simple carbs. Having healthy fats like nuts and avocados, protein like chicken and tofu and fiber like fruits and vegetables at every meal helps your energy levels stay steady. This also can help you feel full until your next meal instead of having your energy levels spike and crash. Soak up some morning sun: Try getting 15 minutes of sunlight after you wake up to increase your energy levels in the morning. Bright natural light triggers cortisol and serotonin production while decreasing melatonin, giving you that boost you need in the morning. How We Create Meal Plans Registered dietitians thoughtfully create EatingWell's meal plans to be easy to follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit. Read the original article on EATINGWELL
Fast Company
an hour ago
- Fast Company
Want to develop greater willpower and determination? A new study shows how to use the Navy SEAL 40% rule
Imagine you've worked hard. You've worked long. Mentally, physically you're done. But then I offer you $1,000 if you can keep going for another 10 minutes. And suddenly you're good to go. Hold that thought. Mental toughness. Determination. Willpower. Perseverance. However you describe it, the ability to push through mental and physical fatigue to achieve long-term goals is often what sets successful people apart. When others stop trying, the last person to give up—especially on themselves— is often the person who succeeds. But why do some people keep going when others won't? In part because they understand, if only intuitively, the 40% rule, a concept popularized by Dave Goggins in Jesse Itzler's book Living With a SEAL. The premise is simple. When our minds say we're exhausted, fried, and totally tapped out, we're really only 40% done: We still have 60% left in our tanks. So why do we stop? According to a new study published in Journal of Neuroscience, two brain regions activate when you feel mentally fatigued. (Physical fatigue is, in effect, mental fatigue. Your muscles don't give up when you're tired. Your mind gives up long before; otherwise you wouldn't stop until you physically collapse.) One culprit is the right insula, an area deep in the brain associated with feelings of fatigue. The other is the dorsal lateral prefrontal cortex, areas on both sides of the brain that control working memory. All of these areas work together to decide when it's time to avoid more cognitive effort—to decide when you're done. Except the decisions they make aren't particularly accurate. According to the researchers: Our study was designed to induce cognitive fatigue and see how people's choices to exert effort change when they feel fatigue, as well as identify locations in the brain where these decisions are made. However, there may be a discrepancy between perceptions in cognitive fatigue and what the human brain is actually capable of doing. Take incentives. When participants were fatigued, they were more likely to choose to pass up on higher levels of reward for more effort. The more fatigued they became, the greater the reward had to be. But with the right reward, they would—and obviously could—keep going. That makes intuitive sense. Deciding to give up is always a benefits/rewards decision. If you're creating a sales demo, you won't put in more effort unless you think it's worth it: If more work will create an appreciably better result, or if the demo's potential outcome is sufficiently great. Your brain weighs the effort against the outcome. That's why my offering you $1,000 for 10 more minutes makes you suddenly find mental or physical energy reserves you didn't think you had. Another factor is time. A study published in PLoS One found that people asked to pedal an exercise bike set at a certain resistance level as long as they could lasted about 12 minutes, until they said they could do no more. But when they were then asked to repeat a five second, maximum-effort power test, they could produce three times more power than they did during the endurance test. Their muscles weren't depleted. Their mind was depleted. Even if you think you're exhausted, cranking out another five seconds is (relatively) nothing. The endurance test is a different beast. Stuck on a bike, hamster-wheeling away, heart pounding and legs screaming, and not knowing how long the pain will last? Indefinite effort is physically and mentally draining, a combination that makes it much harder to keep pushing past what you perceive as your limit. Even though you could, if offered the right incentive. That's the primary takeaway. The ability to push through mental or physical fatigue is a trait you can definitely develop. But over the shorter term, if you want to keep going, the key is to find reasons—meaningful reasons—to stay the course. Getting in better shape so your clothes fit better is a worthwhile goal; getting in better shape so you can live a longer, healthier life and be there for your family is a meaningful goal. Finishing a sales demo because you'll make the call tomorrow is a worthwhile goal, but crafting a demo that will truly resonate with a potential long-term client—which will help you build a thriving business—is a meaningful goal. The key is to find a greater, more long-term 'why,' one that will outweigh the feeling that you're done. And to set time limits on your effort. Not knowing when you'll be done? You'll probably decide in, say, 30 minutes, even if you could go longer. But if you say, 'I'll give this one more hour,' now there's a limit, one you'll find the energy reserves to reach. When you think you're done, you really aren't. Your right insula and dorsal lateral prefrontal cortex have just decided you are. And you can just as easily—with the right incentives, and the right perspective—decide you're not done. — By Jeff Haden
Yahoo
2 hours ago
- Yahoo
The Best Time of Day to Exercise Based on Your Personality Type
Reviewed by Dietitian Katey Davidson, RD, CPT Key Points The Big Five Personality traits include openness, conscientiousness, extraversion, agreeableness and neuroticism. Personality types may influence the time of day a person prefers to exercise. Knowing your personality and preferences can boost workout consistency and results. If you've ever wondered why some people jump out of bed for a 6 a.m. spin class while others thrive on late-night strength training, it might not just be about discipline or personal preference. Your personality type could influence when you're most motivated to exercise and what helps you stay consistent. There's no one-size-fits-all time to work out based on the Big Five personality traits—openness, conscientiousness, extraversion, agreeableness and neuroticism. But understanding your personality can help you align your exercise routine with your natural tendencies, making it easier to enjoy exercise, stay consistent and meet your fitness goals. We asked two mental health experts who specialize in sport and performance psychology to break it down. Openness to Experience People who score high in openness tend to be curious, imaginative and eager to explore new things. They're often drawn to variety, including in their workouts. 'It seems logical to me that people who have higher scores on openness would have a higher correlation with exercise spontaneity,' says Amy O'Hana, Ph.D., a mental health expert specializing in sport and performance psychology at the University of Western States. She suggests these folks may enjoy switching between morning and evening workouts or trying out new environments and formats. That flexibility can be a strength, but it can also backfire if access to local classes is limited. 'One challenge is that the availability of these types of activities may conflict with the time of day exercise is preferred,' says Teresa Behrend Fletcher, Ph.D., program director of sport and human performance at Adler University. This is especially true for people living in places with limited options or resources. Best time to work out: Any time that keeps things fresh. Rotate between, for example, early-morning yoga, lunchtime walks and evening dance classes to stay engaged. Conscientiousness Highly conscientious people are organized, structured and goal-driven, making them great at sticking to workout routines. 'While there's no data linking conscientiousness to a preferred time of day for exercise, people who score high in this trait tend to be highly goal-focused and value routine. Because of that, they're more likely to plan ahead to ensure they stick to their exercise schedule if it's aligned with a personal goal,' says O'Hana. Translation? As long as a conscientious person puts time for exercise on their calendar, it's happening. Although highly conscientious people will stick to their workouts regardless of the time, morning sessions may be appealing since they offer a sense of accomplishment at the start of the day. 'I need to get my exercise done early in the day or I lose motivation and energy to work out as the day passes,' Fletcher says. 'Checking it off early sets a positive tone and promotes focus for the rest of the day.' Best time to work out: Early morning or midmorning, when energy is high and the day is still under your control. Extraversion Extraverts tend to be outgoing, energetic and fueled by social interaction. For them, the best time to exercise is whenever the gym is buzzing or classes are in full swing. 'Extraverts regain energy from the outside world,' says O'Hana. 'They're drawn to times when they can be around others. That could mean a group class after work or a hike with friends on the weekend.' But coordinating those preferences can be tricky, since the challenge is matching peak energy with group activity schedules. 'This can be a challenge for anyone not working a standard 9 to 5 day, such as shift workers. It can be hard to find a class or group at a time that fits into their unique schedules,' says Fletcher. Best time to work out: Late afternoon or early evening, when the social energy of a class or crowded gym is at its peak. Agreeableness People high in agreeableness are cooperative, empathetic and value harmony—often finding motivation to exercise by helping others. 'If I were working clinically with a client who scored high on agreeableness, I would approach exercise planning through the lens of relational motivation and a sense of greater purpose,' says O'Hana. For example, a parent might feel guilty about taking time to work out. But reframing it as a way to model healthy behavior or boost energy for their kids can be very effective, she says. Because agreeable people often put others first, their workout times may hinge on other people's schedules. That's not necessarily a bad thing, but it can create challenges if it leads to burnout or neglecting personal needs. Best time to work out: Whenever it fits with family or group schedules. Just make sure it's sustainable. Neuroticism Neuroticism is linked to emotional sensitivity, anxiety and mood swings. For individuals prone to neuroticism, exercise plays a key role in emotional regulation and stress relief. In fact, a recent study found that people who scored high on neuroticism benefited the most from exercise compared to other personality types. Unfortunately, they may also struggle the most with consistency. 'For individuals who score high in neuroticism, regular exercise is essential,' says O'Hana. 'Regardless of whether they are participating in mental health treatment, I believe exercise is one of the most effective tools for emotional regulation.' Morning exercise can help you feel grounded and emotionally steady throughout the day, she says. But it's not all about mornings. 'Some people have better energy in the evening and enjoy burning off the stress of the day after work so they can relax and enjoy their evenings and get better sleep,' says Fletcher. Consistency and emotional safety are key. Rigid expectations (like believing there's only one 'right' time to exercise) can actually increase stress, according to the experts. Best time to work out: Whatever time brings the most emotional benefit. That can often mean in the morning for structure or at night to relieve stress. Getting Started Not sure where you fall on the personality spectrum—or how to match that with a time of day that works for you? Start with self-reflection. 'Know thyself,' says Fletcher. 'Understanding and accepting strengths, challenges, needs and wants are crucial to developing a lifestyle conducive to engaging in physical activity and maintaining overall health and well-being.' Whether you're morning-minded or a night owl, these tips can help you build a habit that sticks: Start Gradually. You don't need to jump into daily HIIT sessions. Begin with 10 to 20 minutes of movement a few times a week and build from there. Being consistent is more important than intensity or frequency. Tie It to a Trigger. Link your workout to something you already do—like shutting your laptop for the day—to build consistency. Track How You Feel. Use a journal or app to record your mood and energy after different workout times. Look for patterns that might reveal your sweet spot. Make It Fun. Whether it's dancing in your living room or walking with a friend, choose activities that make you feel good—not ones you think you should do. Build in Accountability. Especially helpful for extraverts and agreeable types—plan workouts with a friend or sign up for a class. As for personality assessments? While quizzes can be fun and insightful, experts caution against over-relying on them or self-diagnosing. Use personality traits as a guide, not a rulebook. Our Expert Take There's no single 'best' time of day to work out based on personality, but understanding your motivational drivers can help you design a routine that fits. 'It's not about rigidly tailoring behavior to fit a type,' says O'Hana. 'It's about cultivating self-mastery and creating a lifestyle that supports your mental and physical well-being.' Ultimately, the time you're most likely to show up and feel good doing it is the best time for you. Use your personality as a compass—not a constraint—and you'll be more likely to stick with movement for the long haul. Read the original article on EATINGWELL
