Wondering if collagen supplements are worth it? An RD breaks down the science—plus what to look for when choosing a supplement.

The post Ask the RD: Should You Supplement With Collagen? appeared first on MyFitnessPal Blog.

Meat-and-potato fans will enjoy this hearty salad featuring lean flank steak and roasted potatoes. The tangy side salad helps make this a well-balanced, nutritious meal. If you’d rather cut the carbs, omit the potatoes and double up on the mixed salad greens instead.

Active time: 20 minutes | Total time: 55 minutes, plus marinating time

Grilled Steak & Potato Salad

Ingredients

• 1 lb (455g) baby Yukon Gold or red potatoes, halved
• 2 large garlic cloves, minced
• 2 tsp ground cumin
• 4 tsp fresh thyme, chopped
• 4 tsp fresh rosemary, chopped
• 3/4 tsp salt
• 1/2 tsp ground black pepper
• 1/4 cup red wine vinegar
• 1/4 cup extra virgin olive oil
• 1 tbsp water
• 1 tbsp honey
• 1 tsp Dijon mustard
• 1 lb (455g) lean flank steak, trimmed
• Cooking spray
• 6 cups (200g) packed mixed greens such as arugula, kale or spinach
• 1 cup canned no-salt-added cannellini beans, drained and rinsed
• 1 cup (180g) cherry tomatoes, halved

Directions

Place potatoes in a medium microwave-safe bowl. Cover and microwave for 5 minutes or until fork tender, then cool to room temperature.

Combine garlic, cumin, thyme, rosemary, salt, and pepper in a small bowl, then stir in vinegar, olive oil, water, honey and mustard. Divide dressing evenly. Place half of the dressing in a large zip-top bag or glass baking dish; add steak and potatoes. Seal or cover and marinate in the refrigerator for 30 minutes to 4 hours. Reserve the remaining dressing and discard any marinade that has come in contact with raw steak.

Prepare a charcoal fire or preheat a grill to high heat and coat the grill rack with cooking spray. Grill steak for 6 minutes per side for medium, or until desired doneness, internal temp should reach 145°F. Let rest for 5–10 minutes before slicing. Pat potatoes dry and slightly coat with cooking spray. Grill potatoes, 3 minutes per side or until cooked through and tender.

Arrange greens, beans, tomatoes, and potatoes evenly on 4 serving plates and drizzle with the remaining dressing. Slice steak diagonally across the grain into thin slices and arrange over the salad.

Serves: 4 | Serving Size: 4 ounces steak + 1 1/2 cup salad greens + 4 ounces potatoes + 1/4 cup cannellini beans + 1/4 cup cherry tomatoes + 2 tbsp dressing

Nutrition (per serving): Calories: 464; Total Fat: 23g; Saturated Fat: 5g; Monounsaturated Fat: 13g; Polyunsaturated Fat: 2g; Cholesterol: 73mg; Sodium: 572mg; Carbohydrate: 34g; Dietary Fiber: 6g; Sugar: 8g; Protein: 31g

Nutrition Bonus: Potassium: 1,249mg; Iron: 31%; Vitamin A: 172%; Vitamin C: 46%; Calcium: 14%

Originally published August 1, 2015; Updated April 2026

The post Grilled Steak & Potato Salad appeared first on MyFitnessPal Blog.

Meat-and-potato fans will enjoy this hearty salad featuring lean flank steak and grilled potatoes with a tangy vinaigrette.

The post Grilled Steak & Potato Salad appeared first on MyFitnessPal Blog.

Meat-and-potato fans will enjoy this hearty salad featuring lean flank steak and roasted potatoes. The tangy side salad helps make this a well-balanced, nutritious meal. If you’d rather cut the carbs, omit the potatoes and double up on the mixed salad greens instead.

Active time: 20 minutes | Total time: 55 minutes, plus marinating time

Grilled Steak & Potato Salad

Ingredients

• 1 lb (455g) baby Yukon Gold or red potatoes, halved
• 2 large garlic cloves, minced
• 2 tsp ground cumin
• 4 tsp fresh thyme, chopped
• 4 tsp fresh rosemary, chopped
• 3/4 tsp salt
• 1/2 tsp ground black pepper
• 1/4 cup red wine vinegar
• 1/4 cup extra virgin olive oil
• 1 tbsp water
• 1 tbsp honey
• 1 tsp Dijon mustard
• 1 lb (455g) lean flank steak, trimmed
• Cooking spray
• 6 cups (200g) packed mixed greens such as arugula, kale or spinach
• 1 cup canned no-salt-added cannellini beans, drained and rinsed
• 1 cup (180g) cherry tomatoes, halved

Directions

Place potatoes in a medium microwave-safe bowl. Cover and microwave for 5 minutes or until fork tender, then cool to room temperature.

Combine garlic, cumin, thyme, rosemary, salt, and pepper in a small bowl, then stir in vinegar, olive oil, water, honey and mustard. Divide dressing evenly. Place half of the dressing in a large zip-top bag or glass baking dish; add steak and potatoes. Seal or cover and marinate in the refrigerator for 30 minutes to 4 hours. Reserve the remaining dressing and discard any marinade that has come in contact with raw steak.

Prepare a charcoal fire or preheat a grill to high heat and coat the grill rack with cooking spray. Grill steak for 6 minutes per side for medium, or until desired doneness, internal temp should reach 145°F. Let rest for 5–10 minutes before slicing. Pat potatoes dry and slightly coat with cooking spray. Grill potatoes, 3 minutes per side or until cooked through and tender.

Arrange greens, beans, tomatoes, and potatoes evenly on 4 serving plates and drizzle with the remaining dressing. Slice steak diagonally across the grain into thin slices and arrange over the salad.

Serves: 4 | Serving Size: 4 ounces steak + 1 1/2 cup salad greens + 4 ounces potatoes + 1/4 cup cannellini beans + 1/4 cup cherry tomatoes + 2 tbsp dressing

Nutrition (per serving): Calories: 464; Total Fat: 23g; Saturated Fat: 5g; Monounsaturated Fat: 13g; Polyunsaturated Fat: 2g; Cholesterol: 73mg; Sodium: 572mg; Carbohydrate: 34g; Dietary Fiber: 6g; Sugar: 8g; Protein: 31g

Nutrition Bonus: Potassium: 1,249mg; Iron: 31%; Vitamin A: 172%; Vitamin C: 46%; Calcium: 14%

Originally published August 1, 2015; Updated April 2026

The post Grilled Steak & Potato Salad appeared first on MyFitnessPal Blog.

The flavors of the Pacific (sweet pineapple, ginger and soy) accompany bite-sized pieces of boneless chicken in this grilled kebab.

The post Hawaiian Chicken Kebabs & Cilantro Ginger Rice appeared first on MyFitnessPal Blog.

Your social feed may have recently introduced you to something called “boy kibble,” the latest food trend circulating on TikTok and other social platforms.

The name alone tells you a lot. Like the dry food poured into a dog’s bowl every day, the idea is simple, repetitive, and highly practical. The meals often look nearly identical from day to day.

It’s also the opposite of the beautifully plated “girl dinner” trend that preceded it. Instead of olives, crackers, and aesthetic snack boards, boy kibble embraces efficiency: a bowl designed to meet calorie and protein needs with minimal thought, preparation, or variation.

Some see it as a realistic solution to modern problems like busy schedules, rising food prices, and the pressure to hit daily protein targets.

But is this viral meal strategy actually helpful, or just another internet food fad?

Read on to find out.

What “Boy Kibble” Actually Is

In practice, boy kibble refers to repetitive, batch-prepped meals designed for convenience and consistency rather than enjoyment.

A typical version might include:

• Ground beef or chicken
• White rice or potatoes
• Eggs or another protein
• Occasionally vegetables

Many versions of boy kibble follow a similar routine: cook a large quantity of ingredients at the start of the week, portion them into containers, and rely on those meals for lunches or dinners. The goal isn’t variety, it’s reliability.

“The appeal of these meals is that they remove decision fatigue,” says Katherine Basbaum, RD. “When your meals are already prepared, it’s easier to have self-control and avoid the impulse to eat something less healthy like fast-food or take-out.” (1)

Why These Simple Meal Prep Bowls Are Trending Online

Part of the trend’s popularity comes from how well it fits modern life.

Cooking elaborate meals every night takes time and energy—both of which many people feel they don’t have during the week.

Boy kibble offers a different solution: cook once, eat repeatedly, and remove food decisions from the equation.

The trend also overlaps with online fitness culture, where hitting specific macronutrient targets, especially protein, is often emphasized.

“Simple meals built around protein and carbohydrates can support energy needs and muscle recovery,” says Basbaum. “But variety still matters for long-term nutrition.” (4,2) 

In other words, while the concept of simple meals isn’t inherently problematic, relying on the same two or three ingredients every day can leave important nutrients missing (6).

Where “Boy Kibble” Can Fall Short

Despite its practicality, the trend has clear nutritional limitations.

Meals made from just meat and refined carbohydrates may lack:

• Fiber
• Certain vitamins and minerals
• Plant compounds that support long-term health

Over time, eating very repetitive meals may also reduce dietary diversity, which plays an important role in gut health and overall nutrition (7).

A varied diet helps ensure adequate intake of essential micronutrients—vitamins and minerals the body needs to support normal growth, metabolism, and overall health (2).

“Consistency is great, but nutritional variety is just as important, if not more,” says Basbaum. “Adding foods like vegetables, whole grains, or legumes can turn a basic meal into something much more nutritionally balanced.” (8)

How to Turn Boy Kibble Into a More Balanced Meal

If the appeal of the trend is simplicity, the goal shouldn’t be to make it complicated—just slightly more balanced.

A few small adjustments can help:

• Add fresh greens or quickly steamed frozen vegetables.
• Swap refined grains for whole grains occasionally
• Include legumes or beans for additional fiber
• Rotate protein sources throughout the week
• Add healthy fats like avocado, olive oil, or nuts

Basbaum adds that MyFitnessPal can be a helpful way to check in and make sure regular meals still support your nutrition goals.

Girl Dinner vs. Boy Kibble

The rise of boy kibble also follows another viral food trend: girl dinner. But the two trends approach meals in very different ways.

Boy kibble focuses on efficiency and convenience—simple, repetitive meals often built around protein and carbohydrates and prepared in batches.

Girl dinner, on the other hand, centers on snacking and variety. It usually includes a mix of smaller foods like cheese, fruit, crackers, olives, or vegetables which allows you to savor different flavors and textures in one meal.

From a nutrition perspective, the two approaches also differ. Boy kibble meals may meet protein goals but often lack fiber and vegetables, while girl dinner plates typically offer more variety but may fall short on protein or be too high in sodium.

“No matter the trend, balanced meals still come down to variety and nutrient density,” says Basbaum. “Including protein, fiber-rich foods, and healthy fats helps ensure meals support overall nutrition.”

Frequently Asked Questions (FAQs):

• Is boy kibble actually healthy?

It can be part of a balanced diet if the meals include lean protein, complex carbohydrates (whole grains, legumes, vegetables), and heart-healthy fats (2).

• Does this help with fitness goals?

Meals built around protein and carbohydrates can support muscle recovery and energy needs. However, it has other nutritional limitations. (4,5,2) 

• Does boy kibble have to include the same ingredients every time?

Not necessarily. Some people rotate between a few similar meals each week rather than eating the exact same bowl every day. This can help maintain convenience while introducing a little more nutritional variety.

Bottom Line

“Boy kibble” may sound like a joke, but it reflects a very real approach to eating: simple meals built for efficiency rather than enjoyment.

For busy people trying to stay consistent with nutrition habits, that simplicity can be helpful.

Just remember that balance and variety still matter.

Adding vegetables, rotating ingredients, and tracking meals in tools like MyFitnessPal may help you ensure that you’re hitting your nutrient goals with even the simplest meal plan.

The post The Food Trend “Boy Kibble” Is Everywhere — But Is It Good for You? appeared first on MyFitnessPal Blog.

Cool cucumber soup meets sizzling grilled shrimp in this summery recipe. This chilled soup combines the delicate flavor of cucumbers with silky tofu, zesty limes and fresh herbs.

The post Grilled Shrimp & Cucumber Gazpacho appeared first on MyFitnessPal Blog.

Your social feed may have recently introduced you to something called “boy kibble,” the latest food trend circulating on TikTok and other social platforms.

The name alone tells you a lot. Like the dry food poured into a dog’s bowl every day, the idea is simple, repetitive, and highly practical. The meals often look nearly identical from day to day.

It’s also the opposite of the beautifully plated “girl dinner” trend that preceded it. Instead of olives, crackers, and aesthetic snack boards, boy kibble embraces efficiency: a bowl designed to meet calorie and protein needs with minimal thought, preparation, or variation.

Some see it as a realistic solution to modern problems like busy schedules, rising food prices, and the pressure to hit daily protein targets.

But is this viral meal strategy actually helpful, or just another internet food fad?

Read on to find out.

What “Boy Kibble” Actually Is

In practice, boy kibble refers to repetitive, batch-prepped meals designed for convenience and consistency rather than enjoyment.

A typical version might include:

• Ground beef or chicken
• White rice or potatoes
• Eggs or another protein
• Occasionally vegetables

Many versions of boy kibble follow a similar routine: cook a large quantity of ingredients at the start of the week, portion them into containers, and rely on those meals for lunches or dinners. The goal isn’t variety, it’s reliability.

“The appeal of these meals is that they remove decision fatigue,” says Katherine Basbaum, RD. “When your meals are already prepared, it’s easier to have self-control and avoid the impulse to eat something less healthy like fast-food or take-out.” (1)

Why These Simple Meal Prep Bowls Are Trending Online

Part of the trend’s popularity comes from how well it fits modern life.

Cooking elaborate meals every night takes time and energy—both of which many people feel they don’t have during the week.

Boy kibble offers a different solution: cook once, eat repeatedly, and remove food decisions from the equation.

The trend also overlaps with online fitness culture, where hitting specific macronutrient targets, especially protein, is often emphasized.

“Simple meals built around protein and carbohydrates can support energy needs and muscle recovery,” says Basbaum. “But variety still matters for long-term nutrition.” (4,2) 

In other words, while the concept of simple meals isn’t inherently problematic, relying on the same two or three ingredients every day can leave important nutrients missing (6).

Where “Boy Kibble” Can Fall Short

Despite its practicality, the trend has clear nutritional limitations.

Meals made from just meat and refined carbohydrates may lack:

• Fiber
• Certain vitamins and minerals
• Plant compounds that support long-term health

Over time, eating very repetitive meals may also reduce dietary diversity, which plays an important role in gut health and overall nutrition (7).

A varied diet helps ensure adequate intake of essential micronutrients—vitamins and minerals the body needs to support normal growth, metabolism, and overall health (2).

“Consistency is great, but nutritional variety is just as important, if not more,” says Basbaum. “Adding foods like vegetables, whole grains, or legumes can turn a basic meal into something much more nutritionally balanced.” (8)

How to Turn Boy Kibble Into a More Balanced Meal

If the appeal of the trend is simplicity, the goal shouldn’t be to make it complicated—just slightly more balanced.

A few small adjustments can help:

• Add fresh greens or quickly steamed frozen vegetables.
• Swap refined grains for whole grains occasionally
• Include legumes or beans for additional fiber
• Rotate protein sources throughout the week
• Add healthy fats like avocado, olive oil, or nuts

Basbaum adds that MyFitnessPal can be a helpful way to check in and make sure regular meals still support your nutrition goals.

Girl Dinner vs. Boy Kibble

The rise of boy kibble also follows another viral food trend: girl dinner. But the two trends approach meals in very different ways.

Boy kibble focuses on efficiency and convenience—simple, repetitive meals often built around protein and carbohydrates and prepared in batches.

Girl dinner, on the other hand, centers on snacking and variety. It usually includes a mix of smaller foods like cheese, fruit, crackers, olives, or vegetables which allows you to savor different flavors and textures in one meal.

From a nutrition perspective, the two approaches also differ. Boy kibble meals may meet protein goals but often lack fiber and vegetables, while girl dinner plates typically offer more variety but may fall short on protein or be too high in sodium.

“No matter the trend, balanced meals still come down to variety and nutrient density,” says Basbaum. “Including protein, fiber-rich foods, and healthy fats helps ensure meals support overall nutrition.”

Frequently Asked Questions (FAQs):

• Is boy kibble actually healthy?

It can be part of a balanced diet if the meals include lean protein, complex carbohydrates (whole grains, legumes, vegetables), and heart-healthy fats (2).

• Does this help with fitness goals?

Meals built around protein and carbohydrates can support muscle recovery and energy needs. However, it has other nutritional limitations. (4,5,2) 

• Does boy kibble have to include the same ingredients every time?

Not necessarily. Some people rotate between a few similar meals each week rather than eating the exact same bowl every day. This can help maintain convenience while introducing a little more nutritional variety.

Bottom Line

“Boy kibble” may sound like a joke, but it reflects a very real approach to eating: simple meals built for efficiency rather than enjoyment.

For busy people trying to stay consistent with nutrition habits, that simplicity can be helpful.

Just remember that balance and variety still matter.

Adding vegetables, rotating ingredients, and tracking meals in tools like MyFitnessPal may help you ensure that you’re hitting your nutrient goals with even the simplest meal plan.

The post The Food Trend “Boy Kibble” Is Everywhere — But Is It Good for You? appeared first on MyFitnessPal Blog.

The “boy kibble” food trend is going viral online. Learn what it is, why it’s popular, and if it can support your nutrition goals.

The post The Food Trend “Boy Kibble” Is Everywhere — But Is It Good for You? appeared first on MyFitnessPal Blog.

Your social feed may have recently introduced you to something called “boy kibble,” the latest food trend circulating on TikTok and other social platforms.

The name alone tells you a lot. Like the dry food poured into a dog’s bowl every day, the idea is simple, repetitive, and highly practical. The meals often look nearly identical from day to day.

It’s also the opposite of the beautifully plated “girl dinner” trend that preceded it. Instead of olives, crackers, and aesthetic snack boards, boy kibble embraces efficiency: a bowl designed to meet calorie and protein needs with minimal thought, preparation, or variation.

Some see it as a realistic solution to modern problems like busy schedules, rising food prices, and the pressure to hit daily protein targets.

But is this viral meal strategy actually helpful, or just another internet food fad?

Read on to find out.

What “Boy Kibble” Actually Is

In practice, boy kibble refers to repetitive, batch-prepped meals designed for convenience and consistency rather than enjoyment.

A typical version might include:

• Ground beef or chicken
• White rice or potatoes
• Eggs or another protein
• Occasionally vegetables

Many versions of boy kibble follow a similar routine: cook a large quantity of ingredients at the start of the week, portion them into containers, and rely on those meals for lunches or dinners. The goal isn’t variety, it’s reliability.

“The appeal of these meals is that they remove decision fatigue,” says Katherine Basbaum, RD. “When your meals are already prepared, it’s easier to have self-control and avoid the impulse to eat something less healthy like fast-food or take-out.” (1)

Why These Simple Meal Prep Bowls Are Trending Online

Part of the trend’s popularity comes from how well it fits modern life.

Cooking elaborate meals every night takes time and energy—both of which many people feel they don’t have during the week.

Boy kibble offers a different solution: cook once, eat repeatedly, and remove food decisions from the equation.

The trend also overlaps with online fitness culture, where hitting specific macronutrient targets, especially protein, is often emphasized.

“Simple meals built around protein and carbohydrates can support energy needs and muscle recovery,” says Basbaum. “But variety still matters for long-term nutrition.” (4,2) 

In other words, while the concept of simple meals isn’t inherently problematic, relying on the same two or three ingredients every day can leave important nutrients missing (6).

Where “Boy Kibble” Can Fall Short

Despite its practicality, the trend has clear nutritional limitations.

Meals made from just meat and refined carbohydrates may lack:

• Fiber
• Certain vitamins and minerals
• Plant compounds that support long-term health

Over time, eating very repetitive meals may also reduce dietary diversity, which plays an important role in gut health and overall nutrition (7).

A varied diet helps ensure adequate intake of essential micronutrients—vitamins and minerals the body needs to support normal growth, metabolism, and overall health (2).

“Consistency is great, but nutritional variety is just as important, if not more,” says Basbaum. “Adding foods like vegetables, whole grains, or legumes can turn a basic meal into something much more nutritionally balanced.” (8)

How to Turn Boy Kibble Into a More Balanced Meal

If the appeal of the trend is simplicity, the goal shouldn’t be to make it complicated—just slightly more balanced.

A few small adjustments can help:

• Add fresh greens or quickly steamed frozen vegetables.
• Swap refined grains for whole grains occasionally
• Include legumes or beans for additional fiber
• Rotate protein sources throughout the week
• Add healthy fats like avocado, olive oil, or nuts

Basbaum adds that MyFitnessPal can be a helpful way to check in and make sure regular meals still support your nutrition goals.

Girl Dinner vs. Boy Kibble

The rise of boy kibble also follows another viral food trend: girl dinner. But the two trends approach meals in very different ways.

Boy kibble focuses on efficiency and convenience—simple, repetitive meals often built around protein and carbohydrates and prepared in batches.

Girl dinner, on the other hand, centers on snacking and variety. It usually includes a mix of smaller foods like cheese, fruit, crackers, olives, or vegetables which allows you to savor different flavors and textures in one meal.

From a nutrition perspective, the two approaches also differ. Boy kibble meals may meet protein goals but often lack fiber and vegetables, while girl dinner plates typically offer more variety but may fall short on protein or be too high in sodium.

“No matter the trend, balanced meals still come down to variety and nutrient density,” says Basbaum. “Including protein, fiber-rich foods, and healthy fats helps ensure meals support overall nutrition.”

Frequently Asked Questions (FAQs):

• Is boy kibble actually healthy?

It can be part of a balanced diet if the meals include lean protein, complex carbohydrates (whole grains, legumes, vegetables), and heart-healthy fats (2).

• Does this help with fitness goals?

Meals built around protein and carbohydrates can support muscle recovery and energy needs. However, it has other nutritional limitations. (4,5,2) 

• Does boy kibble have to include the same ingredients every time?

Not necessarily. Some people rotate between a few similar meals each week rather than eating the exact same bowl every day. This can help maintain convenience while introducing a little more nutritional variety.

Bottom Line

“Boy kibble” may sound like a joke, but it reflects a very real approach to eating: simple meals built for efficiency rather than enjoyment.

For busy people trying to stay consistent with nutrition habits, that simplicity can be helpful.

Just remember that balance and variety still matter.

Adding vegetables, rotating ingredients, and tracking meals in tools like MyFitnessPal may help you ensure that you’re hitting your nutrient goals with even the simplest meal plan.

The post The Food Trend “Boy Kibble” Is Everywhere — But Is It Good for You? appeared first on MyFitnessPal Blog.

Lucinda Hutson’s colorful garden is one of my favorite places to while away an hour or two among the flowers. … Read More

The post Festive color in Lucinda Hutson’s casita garden appeared first on Digging.

I stopped by Lucinda Hutson‘s purple casita this week and couldn’t resist a quick tour around her garden. Mexican flame vine, its flowers molten orange against the purple house, makes a bold opening act.

I love this annual vine, but I remember mine waiting until fall to flower. What magic is Lucinda working here?

Lucinda’s stashing her empties in the window boxes. “The bottles are too pretty to throw away,” she said.

The Mermaid Garden with its seashell arch and strands of pearly capiz. Snake plants and sticks-on-fire surround the iron mermaid, standing in for coral and seaweed.

Nasturtiums with parasol-like leaves, each one marked like a Trivial Pursuit pie piece (now that’s a dated reference)

Peek-a-boo

Alongside Lucinda’s bathtub shrine — a charming piece of folk art — a cedar bench beckons.

Lime-green Jewels of Opar with its pretty pink and red seedpods

In a raised bed along the driveway, nasturtium, chard, and other cool-season edibles thrive before summer’s heat comes on.

A purple patch of petunias and ornamental cabbages mark the garden’s entrance.

Layers of mistflower, salvia, ruellia, and roses add more color through the seasons.

‘Mystic Spires’ salvia is a wonderful perennial that flowers all season long.

The bees adore it too.

I’m glad I got to see Lucinda’s colorful garden one more time before I leave Austin. It’s one of my favorite places to while away an hour or two among the flowers. I’ll miss its colorful, fun-loving, and hospitable gardener even more.

I welcome your comments. Please scroll to the end of this post to leave one. If you’re reading in an email, click here to visit Digging and find the comment box at the end of each post. And hey, did someone forward this email to you, and you want to subscribe? Click here to get Digging delivered directly to your inbox!

__________________________

Digging Deeper

My new book, Gardens of Texas: Visions of Resilience from the Lone Star State, is here! Find it on Amazon, other online book sellers, and in stores everywhere. It’s for anyone who loves gardens or the natural beauty of Texas. More info here.

All material © 2026 by Pam Penick for Digging. Unauthorized reproduction prohibi

The post Festive color in Lucinda Hutson’s casita garden appeared first on Digging.

Put the air fryer to good use with this hearty, Austrian-inspired chicken schnitzel recipe topped with a tangy slaw.

The post Air Fryer Pretzel Chicken Schnitzel appeared first on MyFitnessPal Blog.

The air fryer cooks salmon to perfection, giving it a slight crust on the outside while keeping the interior moist. If you don’t have an air fryer, you can bake the salmon at 400°F (200ºC) for about 10 minutes, or until the salmon reaches an internal temperature of 145°F.

Between the antioxidants in the berries and the omega-3’s in the salmon, this meal packs an anti-inflammatory powerhouse that benefits your heart (1, 2).

Active time: 10 minutes | Total time: 20 minutes

Air Fryer Salmon With Arugula-Berry Salad

Ingredients

• 1/2 tsp chili powder
• 1/2 tsp kosher salt, divided
• 1/4 tsp black pepper, divided
• 1/4 tsp brown sugar
• 1/8 tsp garlic powder
• 2 4-oz. skinless salmon fillets
• Cooking spray
• 2 tbsp olive oil
• 2 tbsp balsamic vinegar
• 1 tsp Dijon mustard
• 4 cups baby arugula
• 1 cup fresh raspberries
• 1 cup fresh strawberries, sliced

Directions

In a small bowl, combine the chili powder, 1/4 tsp salt and 1/8 tsp black pepper, brown sugar, and garlic powder. Sprinkle the mixture evenly over the salmon fillets.

Preheat the air fryer, if necessary, to 400°F (200°C). Coat the air fryer basket with cooking spray. Add the salmon and cook for 7–8 minutes, or until it reaches an internal temperature of 145°F.

Meanwhile, in a medium bowl, whisk together the olive oil, balsamic vinegar, Dijon mustard, and the remaining 1/4 tsp salt and 1/8 tsp black pepper. Add the arugula, raspberries, and strawberries and toss gently to coat.

Serve the salmon with the salad.

Serves: 2 | Serving Size: 1 salmon fillet and about 2 1/2 cups salad

Nutrition (per serving): Calories: 439; Total Fat: 28g; Saturated Fat: 5g; Monounsaturated Fat: 13g; Polyunsaturated Fat: 5g; Cholesterol: 60mg; Sodium: 722mg; Carbohydrate: 21g; Dietary Fiber: 7g; Sugar: 10g; Protein: 26g

Nutrition Bonus: Potassium: 786mg; Iron: 11%; Vitamin A: 17%; Vitamin C: 114%; Calcium: 11%

Originally published: March 20, 2021; Updated March 2026

The post Air Fryer Salmon With Arugula-Berry Salad appeared first on MyFitnessPal Blog.

This Air Fryer Salmon With Arugula Berry Salad is an antioxidant-rich meal full of healthy fats as well as fiber and protein.

The post Air Fryer Salmon With Arugula-Berry Salad appeared first on MyFitnessPal Blog.

The air fryer cooks salmon to perfection, giving it a slight crust on the outside while keeping the interior moist. If you don’t have an air fryer, you can bake the salmon at 400°F (200ºC) for about 10 minutes, or until the salmon reaches an internal temperature of 145°F.

Between the antioxidants in the berries and the omega-3’s in the salmon, this meal packs an anti-inflammatory powerhouse that benefits your heart (1, 2).

Active time: 10 minutes | Total time: 20 minutes

Air Fryer Salmon With Arugula-Berry Salad

Ingredients

• 1/2 tsp chili powder
• 1/2 tsp kosher salt, divided
• 1/4 tsp black pepper, divided
• 1/4 tsp brown sugar
• 1/8 tsp garlic powder
• 2 4-oz. skinless salmon fillets
• Cooking spray
• 2 tbsp olive oil
• 2 tbsp balsamic vinegar
• 1 tsp Dijon mustard
• 4 cups baby arugula
• 1 cup fresh raspberries
• 1 cup fresh strawberries, sliced

Directions

In a small bowl, combine the chili powder, 1/4 tsp salt and 1/8 tsp black pepper, brown sugar, and garlic powder. Sprinkle the mixture evenly over the salmon fillets.

Preheat the air fryer, if necessary, to 400°F (200°C). Coat the air fryer basket with cooking spray. Add the salmon and cook for 7–8 minutes, or until it reaches an internal temperature of 145°F.

Meanwhile, in a medium bowl, whisk together the olive oil, balsamic vinegar, Dijon mustard, and the remaining 1/4 tsp salt and 1/8 tsp black pepper. Add the arugula, raspberries, and strawberries and toss gently to coat.

Serve the salmon with the salad.

Serves: 2 | Serving Size: 1 salmon fillet and about 2 1/2 cups salad

Nutrition (per serving): Calories: 439; Total Fat: 28g; Saturated Fat: 5g; Monounsaturated Fat: 13g; Polyunsaturated Fat: 5g; Cholesterol: 60mg; Sodium: 722mg; Carbohydrate: 21g; Dietary Fiber: 7g; Sugar: 10g; Protein: 26g

Nutrition Bonus: Potassium: 786mg; Iron: 11%; Vitamin A: 17%; Vitamin C: 114%; Calcium: 11%

Originally published: March 20, 2021; Updated March 2026

The post Air Fryer Salmon With Arugula-Berry Salad appeared first on MyFitnessPal Blog.

When silver Mediterranean fan palm starts blooming, its Cheeto-like panicles seem to glow amid the frosty fronds.… Read More

The post Foliage and more flower spikes, plus my final book talk appeared first on Digging.

When the silver Mediterranean fan palm (Chamaerops humilis var. argentea) starts blooming, its Cheeto-like panicles seem to glow amid the frosty fronds.

Leaning in for a closer view is hazardous. The stiff leaf stems are armored with thorns.

Thank goodness for zoom lenses.

One of my favorite native plants, purple skullcap (Scutellaria wrightii), is bushy and flowering again, as is stripey ‘Bright Edge’ yucca behind it. Or rather, the yucca was trying to flower. Deer snapped two of its bloom stalks like asparagus spears last night. They’ll be back for the rest tonight. Eat them, I don’t care. I’m just grateful they don’t eat purple skullcap.

In the back garden, my biggest beaked yucca (Yucca rostrata ‘Sapphire Skies’) is flowering in a big way.

I bet each bloom spike is 4 feet tall.

Beside it, ‘Wonderful’ pomegranate is covered in smoldering flowers.

Ka-pow!

I’ve got two other Yucca rostrata in the back garden, and the taller of the two is flowering. The yellow bloom spikes in front belong to a yellow variety of our common red yucca (Hesperaloe parviflora). They show up beautifully against the dark coyote fence.

Mexican hat (Ratibida columnifera), a native wildflower, adds more yellow in the stock-tank planter.

There’s a maroon-and-yellow variety in there too, which I like better.

The three soap aloes (Aloe maculata) in the chimney bed have been flowering steadily for over a month with sequential candelabras of blooms. As each one fades, I cut it off, and soon another appears.

‘Desert Dusk’ red yucca (Hesperaloe parviflora ‘Desert Dusk’) adds its own darker red to the mix, and there’s Galeana sage (Salvia darcyi) starting to blaze up in the middle-back.

‘Desert Dusk’ hesperaloe’s flower spike with ‘Frosty Blue’ whale’s tongue agave — a song of ice and fire. Yes, with a nod to George R.R. Martin.

Book Tour Events

Heads up, Central Texas gardeners: I have ONE more speaking event for the launch of Gardens of Texas. And huzzah — it’s free! Come see me, get gardening inspiration, and if you like, purchase a signed copy of the book. Here are the details:

April 18, 10:00-11:30 am – Cedar Park

Presentation: Cedar Park Parks & Rec event

Register for this free talk (limited seating); select Gardening 101: Gardens of Texas

NEW LOCATION (2nd change): Senior Center, 408 Ridgewood Dr, Cedar Park, TX 78613

Drawing from the visionary landscapes in Gardens of Texas, I’ll share how resilient gardeners are embracing change, shifting their plant palette, nurturing wildlife, and finding deeper joy in the process. I’ll have books for sale and signing at the talk. Free and open to the public.

I welcome your comments. Please scroll to the end of this post to leave one. If you’re reading in an email, click here to visit Digging and find the comment box at the end of each post. And hey, did someone forward this email to you, and you want to subscribe? Click here to get Digging delivered directly to your inbox!

__________________________

Digging Deeper

My new book, Gardens of Texas: Visions of Resilience from the Lone Star State, is here! Find it on Amazon, other online book sellers, and in stores everywhere. It’s for anyone who loves gardens or the natural beauty of Texas. More info here.

All material © 2026 by Pam Penick for Digging. Unauthorized reproduction prohibi

The post Foliage and more flower spikes, plus my final book talk appeared first on Digging.

This juicy, grilled, cumin-seasoned flank steak is paired with a fresh avocado salsa for a simple, flavorful meal.

The post Flank Steak with Avocado Salsa appeared first on MyFitnessPal Blog.

If you’re looking for simple tips on how to drink more water, the good news is it doesn’t have to feel like a chore. With a few small tweaks to your routine and food choices, you can increase your intake almost automatically.

Why Hydration Matters

Water acts as a building material in the body and supports nutrient transport, temperature regulation, waste removal, and overall cellular function (7). Even mild dehydration (around 1–2% body weight loss) has been shown to impair mood, concentration, and increase fatigue (1).

When your body lacks adequate fluid, physical performance declines, cognitive function suffers, and even routine tasks can feel harder than they should (1). The good news is that small, consistent hydration habits can prevent this without requiring constant attention or willpower.

How Much Water Are You Supposed to Drink?

If you’ve ever wondered how much water you are supposed to drink, you’re not alone. Studies recommend an average daily fluid intake of:

• About  15.5 cups (124 ounces) per day for men (12)
• About 11.5 cups (92 ounces) per day for women (12)

If you own a refillable bottle, use this quick calculation to determine how many times you should refill yours every day.  The easiest way to figure it out is to divide your daily target in ounces by the ounces your bottle holds.

• A standard 16-ounce bottle: about 6–8 bottles per day (for most adults)
• A 24-ounce bottle: about 4–5 bottles

Your needs may increase with exercise, heat, pregnancy, or illness. Athletes, people living in hot climates, and those who sweat heavily during physical activity may require significantly more fluid to maintain proper hydration. (2,12)

If you’re unsure where you currently stand, logging your water in MyFitnessPal for a few days can help you see how close you are to your target.

How to Sip for Steady Hydration

You don’t need to chug. Spreading fluid intake throughout the day supports better absorption and comfort (8).

So if you’re wondering how to drink water correctly, think:

• Small, regular sips
• Drink with meals
• Drink before you feel extremely thirsty

Waiting until you’re very thirsty means you’re already mildly dehydrated. Your body’s thirst signal kicks in when you’ve lost about 1-2% of your body weight in water (13), which is enough to affect your energy and focus.

Instead of reactive hydration (drinking only when thirsty), aim for proactive hydration by building water intake into your daily routine.

5 Tips to Drink More Water Without Thinking About It

1. Make Water Visible

Out of sight, out of mind applies to water too. Keeping a water bottle in front of you increases the likelihood you’ll drink from it simply because it’s there (4).

This works because you don’t have to remember to hydrate; the water bottle sitting on your desk does the remembering for you.

Try placing water bottles in multiple locations: on your desk, in your car, next to your bed, or anywhere you spend significant time. The easier it is to reach for water, the more likely you are to drink it.

2. Eat Your Water

Hydration doesn’t just come from beverages. Many fruits and vegetables are over 80–90% water (3).

Examples of water-rich fruits and vegetables include:

• Watermelon 
• Strawberries 
• Oranges 
• Lettuce 
• Celery 
• Cantaloupes
• Cabbage

These foods also contain electrolytes, which contribute to fluid balance (3). Eating water-rich foods is especially helpful if you struggle to drink enough plain water throughout the day.

3. Add Flavor

Adding natural flavors using fruit slices, citrus, mint, or cucumber can make water more appealing without added sugar.

Try these flavor combinations:

• Lemon + mint
• Cucumber + lime
• Strawberry + basil
• Orange + blueberry
• Ginger + lemon

For longer workouts or heavy sweating, a low-sugar electrolyte replacement drink can help prevent dehydration and optimize fluid fluid retention compared to plain water alone (14). This is especially important for endurance athletes or anyone exercising in hot conditions for extended periods.

4. Pair Water With Existing Habits

Habit research shows attaching a new behavior to an existing routine improves consistency (9).

Try drinking water:

• After brushing your teeth (morning and night)
• During meals
• After every bathroom break
• When you sit down at your desk
• Before checking your phone in the morning

This technique, called “habit stacking,” takes advantage of routines you already do automatically (10). Since you don’t have to remember to brush your teeth or use the bathroom, you also won’t have to remember to drink water; it becomes part of the sequence.

5. Use Bottle Size Strategically

If you’ve been wondering, how many water bottles should I drink a day, choosing a larger bottle can simplify things.

A 24- or 32-ounce bottle reduces refills and mental math, which may make it easier to reach optimum hydration levels.

Some people find that using a large bottle with time markers helps them pace their intake throughout the day. Others prefer smaller bottles because finishing one feels like an achievement that motivates them to refill it.

Experiment to find what works for you. The best bottle is the one you’ll actually use consistently.

How to Know If You’re Hydrated

Beyond tracking how much water you drink, your body provides simple indicators of hydration status.

Urine color is one of the most reliable at-home hydration checks (11,13). Pale yellow urine typically indicates proper hydration (12). If your urine is clear, you may be drinking more water than necessary. If it’s dark yellow or amber, you likely need more fluids (12).

Thirst is another useful indicator, though by the time you feel very thirsty, you’re already mildly dehydrated (14). 

Energy levels can also reflect hydration status. If you feel sluggish or have difficulty concentrating, especially in the afternoon, mild dehydration might be contributing (14).

Pairing these body cues with occasional tracking in MyFitnessPal can help you better understand your hydration patterns over time.

Frequently Asked Questions

• Does the recommended daily water intake include fluids from food and beverages?

Yes. Studies recommend about 3.7 liters (125 ounces) for men and 2.7 liters (91 ounces) for women per day, including fluids from food and beverages (2).  Many fruits and vegetables are 80–95% water and contribute to your daily fluid intake (3).

• How to drink water correctly?

Spread your water intake throughout the day rather than chugging large amounts at once. Drink small, regular sips, have water with meals, and drink before you feel extremely thirsty. This supports better absorption and helps maintain consistent hydration (8,4).

• What does pale yellow urine mean? 

Pale yellow urine typically indicates proper hydration. If your urine is clear, you may be drinking more water than necessary. If it’s dark yellow or amber, you likely need more fluids (12).

The Bottom Line

You don’t need perfect tracking or constant reminders to stay hydrated. Between visible cues, flavorful additions, and incorporating water-rich fruits, hydration can become automatic.

And when in doubt, check in with thirst, urine color (pale yellow is typically ideal), and overall energy levels as simple day-to-day indicators of hydration status.(12,14)

Small changes add up—especially when they don’t require you to think about them.

The post 5 Tips on How to Drink More Water Even If You’re “Bad at Hydration” appeared first on MyFitnessPal Blog.