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Category Archives: Tips

Tip #25: Educate Yourself About Food

I recently discovered an awesome tool that I now use every time I take a trip to the grocery store. A free app called Fooducate has many functions, but the best part about it is that it allows you to scan bar codes on food and drinks, and gives you an analysis. It provides you with a letter grade, healthy alternatives, and nutritional information. Here’s iTunes description of it:

 FOODUCATE HELPS YOU:
• Track your diet, calorie quality, and exercise
• Automatically scan a product barcode, search for products, or browse by categories
• See a food’s nutrition grade (A, B, C, or D)
• Learn about a product’s pros and cons
• Choose healthier alternatives
• Add your own foods to track
• Share your feedback with the community
• Create a healthy shopping list
• Submit new products for analysis

WITH FOODUCATE, you get to see the stuff manufacturers don’t want you to notice, such as
✓ excessive sugar
✓ tricky trans fats
✓ additives and preservatives
✓ high fructose corn syrup
✓ controversial food colorings
✓ and more…

 
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Posted by on February 12, 2013 in Tips

 

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Tip #24: Maintain, Not Gain

With all of the holiday feasts, treats, and parties, it is easy to gain weight. For the next couple months, instead of trying to lose weight, focus on maintaining your weight. This will allow you to indulge in that piece of pumpkin pie or an extra helping of stuffing. Trying to lose weight during the holidays can lead to a feeling of deprivation, which makes it easy to ditch weight loss efforts and then promise to start up again after the holidays. By then, you may have already gained several pounds. By focusing solely on maintaining your weight during the holidays, you are more likely to lose weight successfully in the long run.

 
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Posted by on November 11, 2012 in Tips

 

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Tip #23: Practice Healthful Holiday Eating!

The average American gains 1-2 pounds over the holidays. This may not seem significant, but studies have shown that this extra weight sticks and accumulates over the years. This post will give you helpful suggestions to avoid those extra pounds.

  1. Don’t skip meals throughout the day in preparation for a big holiday party or feast. It is especially important to eat breakfast. Research shows that those who eat breakfast tend to consume fewer calories throughout the day.
  2. Include lots of fiber in your meals by eating fruits, vegetables and whole grains. High-fiber foods are high in volume and will satisfy hunger but are lower in calories.
  3. Use a smaller plate to encourage proper portion sizes. Also, start by filling your plate with vegetables and salad before going to the entrees and desserts. Research shows eating a salad before your meal can help you eat fewer calories overall.
  4. Eat slowly and savor every bite, and before you go back for seconds wait ten minutes to see if you really are still hungry.
  5. After dinner, consider getting some physical activity. This is a great time to go for a walk and catch up with family members, or you can play game of basketball.
 
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Posted by on November 10, 2012 in Tips

 

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Tip #22: Ditch the Clean Plate Club

My parents were big on the whole “clean your plate” thing. I heard it all, there were starving children in India/Africa/China/Italy (depending on what our dinner was) who would love to have the food on my plate. No dessert until you eat everything on your plate.  Leaving food on your plate is wasteful. While I agree that leaving uneaten food on your plate is wasteful, it is just as wasteful to eat food that your body doesn’t need. By consuming those extra calories, your body is storing fat, which can end up being more costly than price of the food you should have left on your plate. If you are still worried about not wasting food, box it up to eat later as leftovers, or dish yourself smaller portions if you are eating at home.

 
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Posted by on October 28, 2012 in Tips

 

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Tip #21: Satisfy your Sweet Tooth with Snacks on a Stick

Caramel TruffleNothing has to be eliminated from your diet as long as you eat everything in moderation. The problem is, most of us have a hard time with limiting ourselves to eating the appropriate amounts of our favorite things. If you find yourself needing a sweet snack, you may have good intentions of only eating half a scoop of ice cream. But that can easily turn into half the tub of ice cream. When you are at the store, instead of buying a carton of Rocky Road, pick up low-fat or sugar free treats that are already portioned out. These include popsicles, low-fat ice cream sandwiches, ice cream bars, and the mini cartons of ice cream. This will make it much easier to know what portions are acceptable and keep you from dishing yourself too much dessert.

 
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Posted by on October 19, 2012 in Tips

 

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Tip #20: Eat every 4-5 hours

A large pizza has around 2000 calories. Imagine that you eat that pizza in one day- you should eat 2 slices for breakfast, 2 for lunch and 2 for dinner. Then you should have 1 slice for a morning snack, and another for an afternoon snack. Of course, eating pizza for every meal isn’t healthy but it illustrates how you should space out your caloric intake throughout the day. Many people make the mistake of skipping breakfast, having a small lunch, and then overeating at dinner. This causes your metabolism to be very slow during the day, and then have to work to catch up when you overload your body with calories at dinner. Try to eat close to the same amount of calories at each meal, with smaller snacks in between. This keeps your metabolism working steadily throughout the day and helps prevent the feeling that your crashing a few hours after a meal. Make sure that you are eating in the morning- within an hour of waking up- to kick start your metabolism, then keep it up throughout the day!

 
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Posted by on October 19, 2012 in Tips

 

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Healthy Lunches for Work

It can be tough thinking of quick and tasty lunches to bring to work. These salad recipes can be made the night before and will stop you from eating out everyday. Here are three different recipes with the ingredients listed in stacking order.

Caprese Pasta Salad

2 tbsp basil pesto (homemade or store-bought)

1 cup cherry tomatoes

1 ½ oz fresh mozzarella, chopped into bite sized pieces

2 oz cooked penne pasta

½ cup fresh spinach leaves

½ cup fresh basil, chopped

Chickpea Salad

2 tbsp easy lemon vinaigrette (see below)

1 cup chickpeas

½ cup sun-dried or oven roasted tomatoes

¼ cup spring onion, chopped

¼ cup red onion, chopped

½ cup olives, chopped

¼ cup piquillo peppers, chopped

½ cup fresh spinach

Greek Pasta Salad

2 tbsp easy lemon vinaigrette (see below)

1 cup cherry tomatoes

¼ cup red onion, chopped

1 cup cucumber, chopped

½ cup feta, crumbled

2 oz rigatoni, cooked

½ cup mixed greens

½ cup fresh mint, chopped

Easy Lemon Vinaigrette

(will make enough for 3-4 mason jars)

Juice from one large lemon

½ cup olive oil

Good pinch of salt

Couple of grinds of black pepper

Shake all ingredients together in a small container.

Mason Jar Salad

Click here to see the original recipe.

 
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Posted by on September 29, 2012 in Recipes, Tips

 

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