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Your Mediterranean diet meal planning guide: Mediterranean diet recipes and more
A heart-healthy Mediterranean diet is a smart choice for alleviating many health ailments. Explore Mediterranean diet breakfasts, lunches, dinners, and snacks.
Inspired by the traditional cuisines of Greece, Italy, and Spain, the Mediterranean diet is widely celebrated for its health benefits. Rich in healthy fats, fruits, and vegetables, the Mediterranean diet has a wide range of health benefits. Keep reading to learn more—and explore our recipes that can help you eat like you're in Santorini.
What is the Mediterranean diet?
The Mediterranean diet is a whole-foods-based way of eating that emphasizes enjoying plant-based foods and healthy fats. This eating style doesn't require you to stick to specific macronutrient ratios or calorie limits. Rather, it encourages you to include a wide variety of natural foods in every meal while limiting red meat and sweets.
The basic guidelines of the Mediterranean diet include:
- Enjoy plenty of vegetables, fruits, legumes, seeds, nuts, potatoes, whole grains, fish, seafood, herbs, spices, and extra virgin olive oil.
- Enjoy moderate servings of eggs, cheese, poultry, yogurt, and red wine a few times each week.
- Limit or avoid red meat, processed foods, added sugar, processed meat, refined grains, beer, and liquor.
In addition to following general food guidelines, the Mediterranean diet also encourages eating meals with friends or family, away from screens and other electronic devices.
Mediterranean diet benefits
There are many benefits associated with enjoying a Mediterranean diet, including:
- May prevent weight gain: While research has yet to confirm that the Mediterranean diet will cause weight loss, it does suggest that eating this way may be a good option for those who want to manage their weight long-term.
- Promotes heart health: According to the American Heart Association, the Mediterranean diet can reduce the risk of developing health issues like obesity, diabetes, high cholesterol, and high blood pressure, all of which can contribute to the development of heart disease.
- Supports healthy blood sugar levels: The Mediterranean diet may decrease insulin resistance, which can help the body use naturally-produced insulin to effectively regulate blood sugar levels.
Mediterranean diet breakfast recipes
Blueberry Overnight Oats with Greek Yogurt
Sourced from Mediterranean Living
Ingredients:
- 1/2 cup rolled oats
- 1/3 cup plain Greek yogurt
- 2/3 cup unsweetened almond milk (or your favorite milk: soy, oat or cow's milk)
- 1 tsp vanilla extract
- 1/2 tsp cinnamon
- 2 tbsp maple syrup
- Dash of salt
- 1/2 cup frozen or fresh blueberries
- 1/4 cup roasted walnuts
- 1 tbsp chia seeds
Instructions
- Add all ingredients except walnuts into a bowl. Cover and refrigerate overnight.
- Serve topped with roasted walnuts.
Vegetable Omelets
Sourced from Eating Well
Ingredients
- ½ cup no-salt-added diced tomatoes with basil, garlic, and oregano, well drained
- ½ cup cucumber, chopped and seeded
- ½ cup chopped yellow summer squash
- ½ ripe avocado, pitted, peeled, and chopped
- 2 eggs
- 1 cup refrigerated or frozen egg product, thawed
- 2 tablespoons water
- 1 teaspoon dried basil, crushed
- ¼ teaspoon salt
- ¼ teaspoon ground black pepper
- Nonstick cooking spray
- ¼ cup shredded reduced-fat Monterey Jack cheese with jalapeño chile peppers
- Snipped fresh chives
Directions
- For the filling, in a medium bowl, stir together tomatoes, cucumber, squash and avocado. Set aside. In a medium bowl, whisk together eggs, egg product, water, basil, salt and pepper.
- For each omelet, coat an 8-inch non-stick skillet generously with cooking spray. Heat skillet over medium heat. Add a generous 1/3 cup of the egg mixture to a hot skillet.
- Immediately begin stirring eggs gently but continuously with a wooden spatula until the mixture resembles cooked egg pieces surrounded by liquid egg. Stop stirring. Cook for 30 to 60 seconds more or until the egg is set but shiny.
- Spoon 1/2 cup of the filling over one side of the omelet. Carefully fold the omelet over the filling. Very carefully remove the omelet from the skillet. Repeat to make 4 omelets total, using paper towels to wipe the skillet clean and spraying with cooking spray between omelets. Sprinkle 1 tablespoon of cheese over each omelet. If desired, garnish with chives.
Mediterranean diet lunch recipes
Salmon Soup
Sourced from The Mediterranean Dish
Ingredients
- Extra virgin olive oil
- 4 green onions, chopped
- ½ green bell pepper, chopped
- 4 garlic cloves, minced
- 1 oz fresh dill, divided, chopped
- 5 cups low-sodium chicken broth
- 1 lb gold potatoes, thinly sliced into rounds (best to use a mandolin slicer)
- 1 carrot, thinly sliced into rounds (best to use a mandolin slicer)
- 1 tsp dry oregano
- ¾ tsp ground coriander
- ½ tsp ground cumin
- Kosher salt and black pepper
- 1 lb salmon fillet, no skin, cut into large chunks
- Zest and juice of 1 lemon
Instructions
- Heat 2 tbsp extra virgin olive oil in a large pot until shimmering but not smoking. Add green onions, bell pepper, and garlic and cook over medium heat, stirring frequently until fragrant (about 3 minutes or so). Add ½ of the fresh dill, and stir for 30 seconds more.
- Now add broth, potatoes and carrots. Add spices and season with kosher salt and black pepper. Bring to a rolling boil, then lower heat to medium and cook for 5 to 6 minutes or until the potatoes and carrots are tender.
- Season salmon with kosher salt and gently add it to the pot of simmering soup. Lower heat and cook for a few brief minutes until salmon is cooked through about 3 to 5 minutes, or until salmon is cooked and flakes easily.
- Stir in lemon zest, lemon juice and remaining dill.
- Transfer salmon soup to serving bowls. Serve with a side of your favorite crusty bread. Enjoy!
Turmeric Rice Bowl with Garam Masala Root Vegetables & Chickpeas
Sourced from Eating Well
Ingredients
Rice
- 1 ¼ cups water
- ½ cup brown basmati rice
- ¼ cup raisins
- 1 teaspoon extra-virgin olive oil
- 1 teaspoon onion powder or garlic powder
- ½ teaspoon ground turmeric or 1 teaspoon freshly grated turmeric
- ¼ teaspoon ground cinnamon
- ¼ teaspoon ground black pepper
- ⅛ teaspoon kosher salt
Vegetables & Chickpeas
- 2 tablespoons coconut oil or ghee
- 1 (15 ounce) can chickpeas, rinsed and patted dry
- 1 teaspoon garam masala or Indian curry powder
- 1 cup roasted root vegetables
- 1 teaspoon sugar or honey
- ¼ teaspoon kosher salt
- ¼ teaspoon ground pepper
- 2 tablespoons lemon juice
- 2 tablespoons low-fat plain yogurt or tahini
- Chopped fresh herbs, such as mint, parsley and/or cilantro, for garnish
Directions
- To prepare rice: Combine water, rice, raisins, olive oil, onion powder (or garlic powder), turmeric, cinnamon, pepper and 1/8 teaspoon salt in a small saucepan. Bring to a boil. Cover, reduce heat to maintain a gentle simmer and cook until the liquid is absorbed, 35 to 40 minutes. Remove from heat and let stand, covered, for 10 minutes.
- Meanwhile, to prepare vegetables & chickpeas: Heat coconut oil (or ghee) in a medium skillet over medium heat. Add chickpeas and cook, stirring, until crispy, 3 to 5 minutes. Stir in garam masala (or curry powder) and cook until fragrant, about 1 minute. Add roasted root vegetables, sugar (or honey), salt and pepper; cook, stirring often, until heated through, 2 to 4 minutes. Stir in lemon juice.
- Serve the vegetable mixture over the rice, topped with yogurt (or tahini). Garnish with herbs, if desired.
Mediterranean diet dinner recipes
Cilantro Lime Chicken
Sourced from Downshiftology
Ingredients
- 6 chicken thighs, bone-in and skin-on
- 3 tablespoons olive oil, divided
- 2 limes, zested and juiced
- 3 cloves garlic, minced
- 1 tablespoon honey
- 1 teaspoon ground cumin
- ½ teaspoon chili powder
- 1 teaspoon salt
- ½ teaspoon black pepper
- ¼ cup cilantro leaves, chopped
Instructions
- Make the marinade. In a mixing bowl, whisk together two tablespoons of olive oil, lime juice and zest, cumin, chili powder, minced garlic, honey, salt, pepper, and chopped cilantro. You can also pulse in a food processor until it's combined.
- Marinate the chicken. Combine the marinade and chicken thighs in a bowl or shallow dish. Marinate chicken for 30 minutes to an hour in the fridge. When the chicken is done marinating, take it out of the fridge and let it sit for 10 to 15 minutes at room temperature.
- Sear the chicken. Preheat the oven to 425°F (220°C). Heat the remaining one tablespoon of olive oil in a large ovenproof skillet over medium-high heat. Sear the chicken for 5 to 6 minutes with the skin side down, until they're golden brown. Then, flip the chicken and sear the other side for 2 to 3 minutes. The chicken will not be fully cooked at this point.
- Bake the chicken. Transfer the skillet to the oven and bake the chicken thighs for 15 to 20 minutes or until the internal temperature reaches 160°F (70°C).
- Garnish and serve. Remove the chicken from the oven, let it rest for 5 minutes, and garnish with extra lime slices and cilantro leaves before serving.
Hearty Mushroom Ragu
Sourced from The Domestic Dietitian
Ingredients
- 2 tbsp extra virgin olive oil
- 1 shallot, finely diced
- 4 cloves garlic, minced
- 2 pounds Assorted Mushrooms, cleaned and sliced (we used a mix of shitake and white button mushrooms)
- 2 tsp dried rosemary
- 2 tsp dried thyme
- 2 tbsp flour
- 1/2 cup dry white wine
- 2 cups vegetable broth
- salt and pepper to taste
- Optional Garnish – chopped Italian parsley and freshly grated parmesan cheese
Instructions
- In a large pot, heat the olive oil over medium heat.
- Once warm, add the diced shallot and sauté until soft and translucent, about 5 minutes.
- Add the minced garlic and continuously stir until the garlic is fragrant and golden, about 30–45 seconds.
- Add the mushrooms, rosemary and thyme and continue to sauté until the mushrooms begin to cook down and become soft.
- Add the flour and continue to stir until all the flour has been absorbed by the mushrooms.
- Turn the heat up a bit and add the wine, continue to cook until the wine has reduced by about half the amount.
- Add the vegetable broth and season with salt and pepper if needed.
- Continue to let the mushroom mixture simmer, stirring often, until the sauce thickens and the mushrooms continue to soften, about 15-20 minutes.
- Remove from heat and serve with optional parsley and parmesan cheese if desired.
Mediterranean diet snack ideas
Thankfully, there are tons of simple snacks you can keep on hand that are in line with Mediterranean diet guidelines, including:
- Tomato, mozzarella, and basil skewers
- Hummus and veggies
- Fruit and cottage cheese
- Roasted nuts
- Salt and vinegar pumpkin seeds
- Sliced apples with cinnamon and almond butter
- Roasted chickpeas
We're here to help you through every step of your health journey
Whether you're getting started with the Mediterranean diet, you're trying to increase your daily activity levels, or you have another health goal, the team at Evidation is here to support you. When you download our free app, you'll be prompted to share the health data you're already tracking (like information from a wearable fitness device, data from the app you use to log your meals, etc.). We'll use the information you choose to share to find patterns and trends, and we'll provide you with personalized, content-based insights to help you make decisions that bring you closer to your goals. If you're ready to start moving forward, we're ready to support you. Click here to learn more about how Evidation works and get started today.
Evidation Health and BARDA Partner on Early Warning System for COVID-19
On June 4th, Evidation Health announced a new effort to develop an early warning algorithm to detect symptoms of COVID-19 and to understand susceptibility to infection, funded by the Biomedical Advanced Research and Development Authority (BARDA), part of the Office of the Assistant Secretary for Preparedness and Response at the U.S. Department of Health and Human Services (HHS) and the Bill & Melinda Gates Foundation.
Here at Evidation, we’ve been identifying opportunities to contribute to COVID research. THe Evidation app is a product of Evidation Health, and has a community of over 3 million and members all around the United States. With an engaged research population representing a variety of zip codes and demographics, we’re uniquely positioned to help researchers and organizations conduct meaningful research about the pandemic.
On June 4th, Evidation Health announced a new effort to develop an early warning algorithm to detect symptoms of COVID-19 and to understand susceptibility to infection, funded by the Biomedical Advanced Research and Development Authority (BARDA), part of the Office of the Assistant Secretary for Preparedness and Response at the U.S. Department of Health and Human Services (HHS) and the Bill & Melinda Gates Foundation.
“Many infected individuals are asymptomatic but still able to spread the virus, making efforts to prevent and slow transmission of COVID-19 difficult,” said Luca Foschini, Ph.D., Evidation’s co-founder and chief data scientist. “This initiative will use novel behavioral and physiological data to more effectively identify when and where people may contract COVID-19, and can potentially enable real-time interventions to limit spread and monitor outcomes.”
The analysis, performed in collaboration with non-profit 4YouandMe, will use de-identified data generated by self-reporting and wearable devices to track symptoms of COVID-19 in those at particularly high risk, including health care workers and other first responders, in order to better understand susceptibility to SARS-CoV-2 infection. One potential outcome of this work is an early warning algorithm to help individuals better understand and monitor their respiratory disease symptoms and take precautions against their spread.
“The ability to self-monitor and be informed of health status will empower Americans in their decisions to help slow the spread of this pandemic and improve health outcomes for people with COVID-19,” said BARDA Acting Director, Gary Disbrow, Ph.D. “This pilot study is not only an early step in demonstrating the utility of models developed using person-generated health data but also may provide data to better understand the varied symptoms of COVID-19.”
This program follows Evidation’s work with BARDA to monitor individuals for respiratory infections, such as influenza. Evidation’s existing research on influenza utilizes person-generated health data and population-based models with the goal of improving real-time respiratory infection monitoring at the individual and population level. BARDA is contributing a $720,000 award as part of BARDA’s COVID-19 Rapidly Deployable Capabilities program to identify and pilot near-term innovative solutions for COVID-19. Support from the Bill & Melinda Gates Foundation is from the $250 million the foundation has committed to address the COVID-19 pandemic.
How Evidation Members Rallied Together Through COVID Pulse Survey
Through this challenging time, we we've been inspired by our members who responded to many questions with great empathy and creativity as they have adapted to new routines
We’ve been continuing to monitor sentiment in the community around the coronavirus through an Evidation Survey called COVID Pulse. Since kicking off the survey on March 12th right after the coronavirus was declared a pandemic, we’ve been sending out a weekly survey to our members.
We wanted to quantify participation and interest and share some of the latest trends from our most recent surveys. After we released the first survey, we received over 120,000+ responses in five days from over 20,000 United States zip codes. The highest percentage of responses came from the age groups in the range of 30–39, followed by the 18–29 age range, and lastly, the 40–49 range. Though, we did see representation from members ages 18–80+! We’ve been pleasantly surprised by the number of members who have continued to check in week over week to share their sentiment surrounding coronavirus. In fact, 11% of survey respondents have completed all five COVID Pulse Surveys to date and 22%+ completed four out of five COVID Pulse Surveys.
Most recently, we saw that over 85% of respondents said that if social distancing and stay at home orders were lifted today, they would know what to do to reduce chances of contracting the coronavirus. We also saw that members would continue to take the necessary precautions even if social distancing guidelines and stay at home orders were lifted. Over 60% would continue to stay at home and maintain social distancing behaviors. Additionally, nearly 70% said they would continue to start to wear protective equipment (for example a face mask) in public settings. For those who responded in locations where shelter in place has been lifted, only ~25% of respondents said that they were attending small social events.
Through this challenging time, we were also inspired by our members who responded to many questions with great empathy and creativity as they have adapted to new routines. In fact, when asked about their concerns if they were to be diagnosed, 75% of respondents expressed concern over getting others sick in their worries. This fear was followed by 60% of respondents expressing their worry over the physical discomforts of getting sick. Regarding ways to minimize changes to physical and mental health, we’ve seen an uptick in individuals sharing the importance of maintaining whatever routines possible, avoiding or taking breaks from the news, and a continued connection through video chats with friends and family. In fact, maintaining connection through social media scored high for Evidation Members as a method to socialize with others. Both last week and this week, 70% of respondents said they used social media to socialize with other people.
Get Your Cooking Game On
We know that being stuck indoors can be tough, but hopefully getting creative in the kitchen continues to be a fun pastime for many.
As we continue to be home during the coronavirus, we wanted to share another collection of snack ideas that you can make at home. We know that being stuck indoors can be tough, but hopefully getting creative in the kitchen continues to be a fun pastime for many.
- Try your hand at making a sweet or savory dip at home! Check out this greek cucumber yogurt dip from the Today Show or this three ingredient Healthy Honey Mustard Dip from the blog Cupcakes and Kale Chips.
- Experiment with no-bake bars like this No Bake Chocolate Oat Bar from All Recipes.
- Make your own cup of Dalgona Coffee (the Coronavirus trend that’s bringing out everyone’s internal barista)
- Test out the dessert that’s on the rise — make this three ingredient crème brûlée.
- Bring Disneyland to your home with Disney’s official homemade churro recipe.
- In the absence of a trip to Benihana’s, learn how to make this chicken fried rice at home.
- Check out Wacky cake. It’s an old favorite that came from the Depression when there was less access to ingredients. This cake only takes a few, simple ingredients.
- Have some Nutella handy in your pantry? Make these DIY Nutella pops with two other ingredients and a popsicle stick.
- Eat breakfast like one of the royal family by trying out Prince Charles’ famous cheesy baked eggs
- If you’re feeling fancy, you can also give Queen Elizabeth’s drop scones a try.
Oura Ring + Evidation = Match Made in Heaven
We know a big part of your Evidation experience is connecting apps and wearables to your account. Did you know here are more than 15 apps you can connect to help you earn points faster?
We know a big part of your Evidation experience is connecting apps and wearables to your account. To date, there are 15+ apps that you can connect to Evidation to track different activities that you take. For a reminder of which apps are available and where you can connect these apps to your experience, check out the Connect Apps page here.
We’re pleased today to share that the Oura Ring is now available to connect to Evidation. To connect your OURA ring and app, please follow these directions below:
- Log into the Evidation app or website > middle tab (apps section)
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2. Connect > Oura > Log in to OURA account
Note: it may take a few minutes to sync. If the app shows ‘not yet synced’
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Please go back to the middle tab and click down to refresh the app. If all dates did not retroactively sync, we recommend to disconnect the app from Evidation and reconnect.
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Can a furry friend help you cope with COVID?
You may be wondering, can owning a dog help you live a bit healthier? It turns out that new dog owners in general are a promising sign of better health!
We know that the last few months have put everyone into a new funk. Work, lifestyles, and exercise are all uniquely different than they may have been back when 2020 started.
That’s why we decided to look at how Evidation Members were resting and perhaps coping with some of these changes. To better understand our community, we decided to look at members who logged fitbit data in 2019 and 2020 between January and April to see if the pandemic was causing people to change up their nap schedule (hopefully for the better). Total number of naps per user per day were counted and the average nap count per day was calculated across our Evidation population. See the figure below:
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It appears that members are indeed napping far more than they were in 2019, beginning at about the time shelter in place orders began (which was around March 15, 2020, see grey in graph). On average, after shelter in place began, Evidation Members napped 14.37% more compared to the previous year during this time period. That’s many more naps! And hopefully, people are using this time to rest and recuperate.
We know that being mindful of sleep is one way people can take care of their health. However, we also observed in the news that fostering dogs has been at an all time high. It has become so popular that there’s even a waitlist.
So, in addition to users napping far more compared to last year, we delved more into what other things users are doing differently during this uncertain time. We released a survey a few weeks ago asking our members about their dogs, what type of relationship they have with their pets, and their activity habits with their pets. We received over 35,000 responses!
The first thing we wanted to know about our members and their pets was whether they had recently fostered a dog. It turns out that many people have begun to foster dogs, likely due to the pandemic. In total, 1,500+ Achievers indicated that they fostered their dog in between February and April of this year. Compare that to only 450+ Achievers during that time period last year. It definitely appears that the pandemic is causing people to go out and lend a helping hand to a homeless dog.
Of the people who recently fostered a dog, 55% indicated that they are now working from home due to the coronavirus. 39% said that they are still going into work, and 5% indicated that they had worked at home prior to the pandemic. These newly remote workers appear to be helping keep these shelters empty.
You may be wondering, can owning a dog help you live a bit healthier? It turns out that new dog owners in general are a promising sign of better health! For those that got their dog in 2019 or 2020, we found that members walk on average about 350 steps more per day, comparing the 30 days prior to getting a dog with the 30 days post getting a dog. Even in pandemic times (though members are walking far less than their 2019 dog owner counterparts, by about 1000 steps per day for those that got their dogs in March and April), members with new dogs are getting a 200 step increase in steps pre vs post dog ownership! Of course, this is expected, and we’re happy to report that dogs can help you get more steps. This trend turned out to be especially true for the older folks in our population. The 50+ population increased their steps by about 500 steps on average, compared to the ~200 step increase for those who are less than 50. Take a look:
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Another interesting question we asked our members was whether or not they sleep with their pets and how often per week they sleep with their pets. While we didn’t see a necessary difference in sleep quality or total time when our members had their dog buddies snoozing with them, we did see many people report that they sleep next to their dogs. In fact, 73% of Evidation Members said they nap or sleep next to their dog, at least once per week. For members who said they nap or sleep next to their dog, over 19,000 reported to nap or sleep next to their dog at least 4 times a week! This may sound surprising for the folks who may not have furry pals, but many can attest that sleeping next to their dogs can be a comforting ritual.
The last thing we wanted to explore was whether we could learn anything about our members who had reported that having a dog had helped them manage with their health-condition (heart condition, limited mobility, etc). We found that 1000+ members agreed that having a dog helped. It seemed as though having a furry friend was very helpful for emotional support and well being. We did not find any concrete information around managing conditions, but were glad to hear that those who had self reported with many conditions (specifically anxiety, asthma, chronic pain, depression, diabetes, high cholesterol, hypertension and migraines) and who had a higher resting heart rate found having a pet to be supportive.
5 Ways to Live a Climate-Friendly Lifestyle While Sheltering In Place
5 tips to help you lead a more climate-friendly lifestyle all while safely sheltering in place!
This week, we celebrated Earth Day on April 22nd. While this year brought a fresh perspective on the day, we still found some great ideas on how to be involved even if some swaps to celebrations meant staying indoors.
We hope that these tips will help you lead a more climate-friendly lifestyle all while safely sheltering in place!
- NASA created all kinds of resources online to give Earth Day the proper 50th year celebration it deserved. Check out everything from satellite views of the planet to global archives of photos capturing hurricanes, wildfires, icebergs and more!
- Try planting something and create a little garden. For simple tips, read more in this USA Today Article.
- Experiment with a plant based meal. If you have a sweet tooth, check out these quick, easy swaps.
- Make a grocery list via any of these apps (AnyList, Mealime, Bring! to name a few) to more easily keep track of home food needs.
- Small actions can have a big impact! Switch to paperless bank statements where you can and make sure to unplug electronic devices and appliances when you aren’t using them around your home.
Give the Happiness Project Podcast a Listen
Check out The Happiness Lab podcast by Dr. Laurie Santos
Given how tumultuous a time it has been for all, we found this podcast with episodes that will lift your spirits. The Happiness Lab podcast is narrated by Dr. Laurie Santos who is a Yale professor who teaches a class called “Psychology and the Good Life.” Through various episodes, Dr. Santos references the latest, relevant scientific research and relates them to everyday experiences and some unusual moments.
In this specific series, she’s curated a variety of content related to coping with the coronavirus. We found a lot of the commentary relatable and useful.
The content specific to coronavirus includes the following:
- Beat Your Isolation Loneliness
- Coach Yourself Through a Crisis
- Rising to a Challenge
- Calm Can Be Contagious
- Help Others to Help Yourself
- Keep Your Relationship Happy
- Checking in with Susan David
Susan David is a Psychologist at Harvard Medical School who offers ways to manage fear and panic through healthy strategies that anyone can adopt. - Laurie’s Personal Tips
How Evidation Members Are Hacking Together Home Workouts
Exercise tips, routines, and links to favorite home workout videos from our Evidation Memebers
Though many people generally exercise at home, we know that there are many others who have had to recreate their regular exercise habits during this time of sheltering in place. We polled our Evidation community, and 70% of members who responded said they have been finding new ways to exercise or stay active during the coronavirus pandemic. We then asked our members to share some of their exercise tips, routines, and links to their favorite home workout videos and helpful stretches to inspire others.
Here are a few ways you can exercise at home:
- If you do not have a home gym set up or any weights, you can find ways to use household items to get a great exercise in.
- Similarly, instead of buying separate weights to create your own home gym, you can also purchase exercise video games for the whole family to join on the fun.
- Online videos and streaming sites like YouTube are common places that Achievers are getting exercise routines from. Here’s a list of fitness gyms and studios that are offering free classes.
- Fitness apps like Fitbit or MyFitnessPal also offer exercise tips for at home workouts and is also an easy way to keep track of your progress as well.
- Pinterest has been a popular site for inspiration and tips since Achievers are able to pin multiple resources to one place. Here’s an example of the many you can find.
- Zumba is an exercise-dance program that has been great to do in groups or by yourself. Here’s a resource to do Zumba at home.
- You can search social media platforms to find inspiring fitness instructors or live exercise sessions. Platforms like Facebook, Instagram, or Snapchat are easy places to start!
- Create your own workout routine or do the alphabet challenge by doing bodyweight exercises that spell out your name. You can start out with your name, your pet’s name, or anyone else in your household!
- If you’re looking for other ways to get your cardio in, you can try jump rope exercises. It’s a simple, but effective way to increase your heart rate and work out multiple areas.
- Another helpful exercise is stretching your muscles, it’s a great way to start or end your exercise session.
- For Achievers who may have limited mobility or who have chronic pain, these exercises and stretches are a great way to keep your body moving.
- If you’re looking for other ways to improve your flexibility or range of motion, yoga and pilates can be a fun way to stretch your muscles. It’s great for anyone at any difficulty level!
- Other exercises like barre offer a mixture of isometric holds to increase strength and also improve posture. Barre also requires little to no equipment!
- Whether you own a regular bike or a stationary bike, biking is one exercise that is easy on the joints and helps reduce stress. Here’s a few tips on how to make biking more fun.
- Practicing tai chi and breathing exercises offers many benefits for both your mental and physical health. You can stream videos to follow along and do them on your own once you learn the motion.
Take Two: Creative Coronavirus Meals
We've had so many great community submissions that we wanted to round up a few more to share in our second recipe digest.
Coronavirus has changed our usual cooking routine! We hope that turning to the kitchen to try a new recipe has helped create some calm during an otherwise crazy time. We had so many great community submissions last week that we wanted to round up a few more to share in our second recipe digest.
Chicken Centered Recipes:
- Chicken Bread Recipe
- Spicy Basil Thai Chicken
- Baked Lemon Garlic Chicken
- Chicken Salad
- One Pot Creamy Chicken Tortellini
Veggie Friendly Meals:
- Cauliflower Mac and Cheese
- Socca Pizza with Sun-dried Tomatoes and Pesto
- Easy Hummus
- Chickpea and Spinach Curry
- Paleo Sweet Potato Toast
- BBQ Jackfruit Sandwiches with Avocado Slaw
- Black Bean Sweet Potato Enchiladas
Baking Goodness:
- 3 Ingredient Flatbread
- 30 minute dinner rolls
- Banana Bread and an oatmeal banana bread variety (for an extra twist banana coffee cake!)
- Creamy 1 ingredient banana ice cream
- Chocolate Chip Oatmeal Breakfast Squares
- Chocolate Peanut Butter No Bakes
As a reminder, we’ve pinned all of these to our Creative Coronavirus Meals board on Pinterest.