10 Tips for Making Healthier Meals
Who says family meals aren't any fun when you're trying to get healthier? Dinner-time doesn't have to prove a dieting-dilemma. Keep these healthier-meal-making tips in mind. You'll find your weight loss efforts don't have to fall by the wayside when you pull up a chair to the dinner table.
1. Times are Lean
These days, meat is much leaner than it has been due to trimming efforts on the part of meatpackers. Beef labeled as "loin", "round" and "extra lean" are your best choices. According to The Wisconsin Beef Council, cuts like top round, tenderloin or sirloin qualify as lean, healthy selections.
Roasting, baking, grilling, braising and broiling are healthy meat-cooking methods. Use non-stick pans and choose cooking sprays over oil or butter during preparation. Another way to reduce fat is to strain cooked ground beef and rinse it with hot water. (Drain it well before you continue the recipe.) Be sure to keep portion sizes in check.
2. Be Choosy About Chicken
Sure, chicken is a great American dinner mainstay, but many of us turn a potentially diet-friendly staple into something considerably less than healthful. Say no to fried patties, chicken fingers, nuggets and franks. Switch to broiling, roasting, baking or steaming. Use a non-stick pan with cooking spray, broth or wine.
Keep in mind that dark meat contains about twice as much fat as white meat. Also, chicken skin is fattening. You can remove the skin yourself before cooking, choose skinless varieties, or take off the skin before you eat it. Basically, however you choose to avoid it ... just make sure you do.
3. Trim Up that Turkey
If you're preparing a turkey, why not cook the stuffing separately? You will reduce its fat content by preventing the turkey fat from soaking into the dressing. Try to use less butter or margarine when preparing the stuffing. Don't forget to skim the fat off of the gravy with a gravy separator or by refrigerating it. Leave the drumsticks for the kids; as with chicken, choose light meat over dark and you'll save quite a few calories.
4. It's Getting Steamy in Here ...
Serve steamed vegetables instead of heavy casseroles or cheese-based dishes. Steaming or microwaving veggies means you don't have to add any fat during preparation; choose lemon juice, herbs, or vinegar over margarine. Use herbs and spices or imitation butter sprinkles as seasoning instead of butter, oil or cheese.
If steamed vegetables don't suit your taste buds, reduce the amount of oil you use if you sauté them. Broth or flavored vinegar makes a great substitute for oil.
5. Go for Grains
Whenever you have the chance, choose whole grains as your bread choice. For example, you could choose whole grain breading for stuffing preparation; whole grain dinner rolls; whole wheat bread for sandwiches; and wild rice instead of white.
All types of white bread are high in refined sugar and pack in more calories than grains. These refined sugars are some of the "bad carbs" we hear so much about these days. If you still crave white bread occasionally, choose a "lite" or diet version, which will save you a few calories.
6. Virtually "Veggie"
Pretend you've gone vegetarian for a while. If you're still hungry after the main course, choose vegetables as seconds, rather than meat- or bread-based dishes. Try to choose healthier options like steamed or boiled veggies instead of casseroles or those topped off with butter or cheese.
By selecting healthier fare when you go for another helping instead of the entrée, you'll take in fewer extra calories and fat while adding more fiber. A second round of small portions of a variety of dishes will be much more satisfying than a little more of the main dish.
An even better alternative to second helpings is to get up and get your mind off eating. Taking a walk or playing with the family pet are great diversions. By moving on, you may find you're not still hungry after all, and forgo seconds entirely.
7. Powder Your ... Dessert?
Got milk? Trade it in for the powdered variety when baking and you'll save yourself a lot of fats and calories. A visitor wrote in to suggest that using evaporated skim milk in her favorite recipes instead of cream or milk has been one of the changes that led her to an 80 pound weight loss! Add equal parts water to replace milk or use it straight from the can as a substitute in recipes calling for heavy cream.
8. Fruit as a Finisher
Instead of pie or cake for dessert, offer fruit-based fare like fondue, fruit cocktail, yogurt parfait, or, simply a fresh piece fruit. Not only will this reduce the fat and calorie content of your meal's finale, most folks find fruit more refreshing than sweets. After all, by dessert we're usually eating out of sheer habit anyway, not from hunger, so why "waist" the calories? You'll be surprised at how easy it really is to satisfy your sweet tooth.
9. Another Divine Dessert
When making sundaes for the kids, choose sugar free ice cream or reduced- or non-fat frozen yogurt. Non-fat, reduced-calorie whipped topping is almost identical in flavor and texture to its higher-calorie counterpart. Try topping sundaes with all-fruit spread rather than chocolate or caramel syrup. If portions tend to get out of control, serve less ice cream in smaller dishes.
10. Make Smart Substitutions
Try some fat-fighting baking substitutions: Use 3 tablespoons of unsweetened cocoa powder to replace 1 ounce of unsweetened chocolate in desserts; crushed graham crackers are a healthier alternative to pie crusts; replace 1 egg with 2 egg whites or ¼ cup of egg substitute; replace half of the oil in dessert recipes with an equal amount of unsweetened applesauce; use reduced- or non-fat frozen yogurt instead of ice cream on pies.
MY THOUGHTS
this is easy when you're on your own. but with family? and with kids? a constant challenge. my family loves carbonara.i do, too. but it's too rich. i wanted a healthy (?) alternative. for our new year fare,i made some changes. i made it a carbonara buffet where you get to choose what you put on it. and i made a separate sauce (minus the cream)of extra virgin olive oil with garlic andlots of herbs.just a couple of spoonfuls on your pasta and you have your festive pasta with less calories.
Friday, January 14, 2011
Thursday, January 13, 2011
Lose Weight without Going on a Diet
10 Ways to Lose Weight without Going on a Diet
By Jennifer R. Scott, About.com Guide
Updated December 08, 2008
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
If you're ready to start losing weight, but you don't want to follow a diet, I have good news. You can make a few "painless" changes to your everyday diet that will help you eat less, eat smarter, and lose weight!
1. Don't drink your calories. Beverages are bottomless these days -- you can't order a soft drink or iced tea at a restaurant without being provided quick, free refills, or having the freedom to get them yourself. To keep from drinking a day's worth of calories, choose herbal tea, unsweetened iced tea with Splenda (or another artificial, no-cal sweetener), diet flavored-water, bottled or tap water with a spritz of lemon or lime, or diet soda. If none of those better choices suits you, allow yourself one glass of the "real thing" and drink only water thereafter. (Tip: Ask for extra ice in that first glass of soda and you will drink less.) By stopping at one glass, you will save yourself hundreds -- or even thousands -- of calories.
2. Always eat breakfast. Taking the time to eat could prevent costly mistakes as the day progresses; skipping this important morning meal can lead to an out of control afternoon appetite, oversized portions, poor food choices, and overeating, even later on into the night. Plus, going too long without eating may cause your metabolism to slow down. If you can't eat first thing in the morning, a healthful, mid-morning snack is a good idea. If you are not hungry in the morning, it could be a sign that you are eating too close to bedtime. Set a cut-off time for evening eating (such as 7 p.m.) and you will probably feel more like eating in the a.m.
3. Drink plenty of water throughout the day to stay hydrated. You hear it all the time, but you really do need to work in those recommended six to eight 8-ounce glasses of water each day. Thirst can easily be mistaken for hunger, so you could be reaching for food when you are actually thirsty. Eating water-rich foods like fruit will help you stay well-hydrated, too. Don't wait until you are thirsty to drink; try sipping water throughout the day and you may be surprised to find that your appetite seems much tamer.
4. Add at least one more serving of produce to as many meals as possible. Veggies and fruit are all nutrient-rich, low-cal and filling -- just be careful of creamy dips or dressings, butter, cheese sauce, and fried vegetables. Salsa, soups, and pasta sauce are easy ways to work in even more vegetable servings. Keep the skin on fresh produce, such as apples, whenever possible as it contains more fiber. Remember, fiber takes a while to digest so you feel fuller longer after eating it, which will help you eat less in the long run.
5. Make a salad your starter. Having a salad before your meal will almost certainly prevent you from overeating. Load up all the veggies you like, but just be careful about adding high-fat extras such as pasta salads, shredded cheese or cream-based dressings. (Tip: Spray dressings are excellent for cutting calories as most only have about 10 calories per spritz). Prepackaged, washed salads make it easy to add a salad to any meal without extra effort. Most fast food restaurants offer a reasonably-priced side salad, or some menus offer the option to substitute salad for another side item when purchasing a "combo" or "value" meal.
6. Be a better baker. Start baking immediately following a meal so you will be less likely to sample. Chew flavorful gum like peppermint or spearmint so your mouth will be otherwise occupied. Healthier baking ingredient substitutions help cut fat and calories.
7. Go for grains. Whole grains will help you feel full longer than refined carbohydrates. In the morning, fiber-rich cereal like Kellog's All-Bran, is a good choice, as is oatmeal. Brown rice, whole grain bread, and whole wheat crackers, are all good ways to include grains in your day: A slice of whole wheat bread goes well with a salad; microwavable, single-serving brown rice is easy to add to lunch at the office; keep wheat crackers stored in your desk drawer for when the afternoon munchies strike.
8. Always keep healthy frozen meals on hand. They will be a backup plan for nights when you don't have time to prepare and cook a healthy meal. Try to choose meals with around 300 to 350 calories. (Tip: Even some of the healthier frozen meal choices are skimpy on veggies, so be sure to add a packaged salad or a microwavable, single-serving frozen vegetable to your "instant meal" to better round it out.
9. Choose foods that will help you feel satisfied longer. While both protein and fat help you feel sated longer than simple carbohydrates, protein naturally contains fewer calories per ounce than fat. Eggs, lean meats, skinless poultry, and reduced-fat dairy products are ideal protein sources. A snack like yogurt, a boiled egg, string cheese or turkey slices will give you an energy boost and quell hunger pangs. Whole grains also contain protein, so you may find combining an animal or dairy protein with a complex carb such as whole wheat crackers or whole grain bread to be even more effective at keeping your energy up and hunger down. If you don't eat meat or dairy, there are also several other sources of protein, such as beans, legumes, and nuts.
10. Catch some "Zs." Did you know getting enough rest can have a direct impact on your ability to lose weight? Not getting enough sleep can cause you to eat more often or make poor choices (In an effort to compensate for feeling groggy, we tend to naturally reach for higher-calorie, high-fat foods.). Getting enough sleep also ensures that you feel energized enough to exercise and that you work out to your fullest capacity when you do. Even if you can't add additional sleeping hours, take some time to simply do nothing, practice deep breathing, read, or listen to some calming music every day. Making a point to relax more can keep emotional eating -- particularly stress-eating -- at bay.
MY THOUGHTS
i know they work. but why, why, why can't we just follow them? there's always an excuse- no time, no funds, too much work. start with 1 tip. then work on the next. worked before. will work again.
By Jennifer R. Scott, About.com Guide
Updated December 08, 2008
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
If you're ready to start losing weight, but you don't want to follow a diet, I have good news. You can make a few "painless" changes to your everyday diet that will help you eat less, eat smarter, and lose weight!
1. Don't drink your calories. Beverages are bottomless these days -- you can't order a soft drink or iced tea at a restaurant without being provided quick, free refills, or having the freedom to get them yourself. To keep from drinking a day's worth of calories, choose herbal tea, unsweetened iced tea with Splenda (or another artificial, no-cal sweetener), diet flavored-water, bottled or tap water with a spritz of lemon or lime, or diet soda. If none of those better choices suits you, allow yourself one glass of the "real thing" and drink only water thereafter. (Tip: Ask for extra ice in that first glass of soda and you will drink less.) By stopping at one glass, you will save yourself hundreds -- or even thousands -- of calories.
2. Always eat breakfast. Taking the time to eat could prevent costly mistakes as the day progresses; skipping this important morning meal can lead to an out of control afternoon appetite, oversized portions, poor food choices, and overeating, even later on into the night. Plus, going too long without eating may cause your metabolism to slow down. If you can't eat first thing in the morning, a healthful, mid-morning snack is a good idea. If you are not hungry in the morning, it could be a sign that you are eating too close to bedtime. Set a cut-off time for evening eating (such as 7 p.m.) and you will probably feel more like eating in the a.m.
3. Drink plenty of water throughout the day to stay hydrated. You hear it all the time, but you really do need to work in those recommended six to eight 8-ounce glasses of water each day. Thirst can easily be mistaken for hunger, so you could be reaching for food when you are actually thirsty. Eating water-rich foods like fruit will help you stay well-hydrated, too. Don't wait until you are thirsty to drink; try sipping water throughout the day and you may be surprised to find that your appetite seems much tamer.
4. Add at least one more serving of produce to as many meals as possible. Veggies and fruit are all nutrient-rich, low-cal and filling -- just be careful of creamy dips or dressings, butter, cheese sauce, and fried vegetables. Salsa, soups, and pasta sauce are easy ways to work in even more vegetable servings. Keep the skin on fresh produce, such as apples, whenever possible as it contains more fiber. Remember, fiber takes a while to digest so you feel fuller longer after eating it, which will help you eat less in the long run.
5. Make a salad your starter. Having a salad before your meal will almost certainly prevent you from overeating. Load up all the veggies you like, but just be careful about adding high-fat extras such as pasta salads, shredded cheese or cream-based dressings. (Tip: Spray dressings are excellent for cutting calories as most only have about 10 calories per spritz). Prepackaged, washed salads make it easy to add a salad to any meal without extra effort. Most fast food restaurants offer a reasonably-priced side salad, or some menus offer the option to substitute salad for another side item when purchasing a "combo" or "value" meal.
6. Be a better baker. Start baking immediately following a meal so you will be less likely to sample. Chew flavorful gum like peppermint or spearmint so your mouth will be otherwise occupied. Healthier baking ingredient substitutions help cut fat and calories.
7. Go for grains. Whole grains will help you feel full longer than refined carbohydrates. In the morning, fiber-rich cereal like Kellog's All-Bran, is a good choice, as is oatmeal. Brown rice, whole grain bread, and whole wheat crackers, are all good ways to include grains in your day: A slice of whole wheat bread goes well with a salad; microwavable, single-serving brown rice is easy to add to lunch at the office; keep wheat crackers stored in your desk drawer for when the afternoon munchies strike.
8. Always keep healthy frozen meals on hand. They will be a backup plan for nights when you don't have time to prepare and cook a healthy meal. Try to choose meals with around 300 to 350 calories. (Tip: Even some of the healthier frozen meal choices are skimpy on veggies, so be sure to add a packaged salad or a microwavable, single-serving frozen vegetable to your "instant meal" to better round it out.
9. Choose foods that will help you feel satisfied longer. While both protein and fat help you feel sated longer than simple carbohydrates, protein naturally contains fewer calories per ounce than fat. Eggs, lean meats, skinless poultry, and reduced-fat dairy products are ideal protein sources. A snack like yogurt, a boiled egg, string cheese or turkey slices will give you an energy boost and quell hunger pangs. Whole grains also contain protein, so you may find combining an animal or dairy protein with a complex carb such as whole wheat crackers or whole grain bread to be even more effective at keeping your energy up and hunger down. If you don't eat meat or dairy, there are also several other sources of protein, such as beans, legumes, and nuts.
10. Catch some "Zs." Did you know getting enough rest can have a direct impact on your ability to lose weight? Not getting enough sleep can cause you to eat more often or make poor choices (In an effort to compensate for feeling groggy, we tend to naturally reach for higher-calorie, high-fat foods.). Getting enough sleep also ensures that you feel energized enough to exercise and that you work out to your fullest capacity when you do. Even if you can't add additional sleeping hours, take some time to simply do nothing, practice deep breathing, read, or listen to some calming music every day. Making a point to relax more can keep emotional eating -- particularly stress-eating -- at bay.
MY THOUGHTS
i know they work. but why, why, why can't we just follow them? there's always an excuse- no time, no funds, too much work. start with 1 tip. then work on the next. worked before. will work again.
Wednesday, January 12, 2011
Lose Weight without Going on a Diet
10 Ways to Lose Weight without Going on a Diet
By Jennifer R. Scott, About.com Guide
Updated December 08, 2008
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
If you're ready to start losing weight, but you don't want to follow a diet, I have good news. You can make a few "painless" changes to your everyday diet that will help you eat less, eat smarter, and lose weight!
1. Don't drink your calories. Beverages are bottomless these days -- you can't order a soft drink or iced tea at a restaurant without being provided quick, free refills, or having the freedom to get them yourself. To keep from drinking a day's worth of calories, choose herbal tea, unsweetened iced tea with Splenda (or another artificial, no-cal sweetener), diet flavored-water, bottled or tap water with a spritz of lemon or lime, or diet soda. If none of those better choices suits you, allow yourself one glass of the "real thing" and drink only water thereafter. (Tip: Ask for extra ice in that first glass of soda and you will drink less.) By stopping at one glass, you will save yourself hundreds -- or even thousands -- of calories.
2. Always eat breakfast. Taking the time to eat could prevent costly mistakes as the day progresses; skipping this important morning meal can lead to an out of control afternoon appetite, oversized portions, poor food choices, and overeating, even later on into the night. Plus, going too long without eating may cause your metabolism to slow down. If you can't eat first thing in the morning, a healthful, mid-morning snack is a good idea. If you are not hungry in the morning, it could be a sign that you are eating too close to bedtime. Set a cut-off time for evening eating (such as 7 p.m.) and you will probably feel more like eating in the a.m.
3. Drink plenty of water throughout the day to stay hydrated. You hear it all the time, but you really do need to work in those recommended six to eight 8-ounce glasses of water each day. Thirst can easily be mistaken for hunger, so you could be reaching for food when you are actually thirsty. Eating water-rich foods like fruit will help you stay well-hydrated, too. Don't wait until you are thirsty to drink; try sipping water throughout the day and you may be surprised to find that your appetite seems much tamer.
4. Add at least one more serving of produce to as many meals as possible. Veggies and fruit are all nutrient-rich, low-cal and filling -- just be careful of creamy dips or dressings, butter, cheese sauce, and fried vegetables. Salsa, soups, and pasta sauce are easy ways to work in even more vegetable servings. Keep the skin on fresh produce, such as apples, whenever possible as it contains more fiber. Remember, fiber takes a while to digest so you feel fuller longer after eating it, which will help you eat less in the long run.
5. Make a salad your starter. Having a salad before your meal will almost certainly prevent you from overeating. Load up all the veggies you like, but just be careful about adding high-fat extras such as pasta salads, shredded cheese or cream-based dressings. (Tip: Spray dressings are excellent for cutting calories as most only have about 10 calories per spritz). Prepackaged, washed salads make it easy to add a salad to any meal without extra effort. Most fast food restaurants offer a reasonably-priced side salad, or some menus offer the option to substitute salad for another side item when purchasing a "combo" or "value" meal.
6. Be a better baker. Start baking immediately following a meal so you will be less likely to sample. Chew flavorful gum like peppermint or spearmint so your mouth will be otherwise occupied. Healthier baking ingredient substitutions help cut fat and calories.
7. Go for grains. Whole grains will help you feel full longer than refined carbohydrates. In the morning, fiber-rich cereal like Kellog's All-Bran, is a good choice, as is oatmeal. Brown rice, whole grain bread, and whole wheat crackers, are all good ways to include grains in your day: A slice of whole wheat bread goes well with a salad; microwavable, single-serving brown rice is easy to add to lunch at the office; keep wheat crackers stored in your desk drawer for when the afternoon munchies strike.
8. Always keep healthy frozen meals on hand. They will be a backup plan for nights when you don't have time to prepare and cook a healthy meal. Try to choose meals with around 300 to 350 calories. (Tip: Even some of the healthier frozen meal choices are skimpy on veggies, so be sure to add a packaged salad or a microwavable, single-serving frozen vegetable to your "instant meal" to better round it out.
9. Choose foods that will help you feel satisfied longer. While both protein and fat help you feel sated longer than simple carbohydrates, protein naturally contains fewer calories per ounce than fat. Eggs, lean meats, skinless poultry, and reduced-fat dairy products are ideal protein sources. A snack like yogurt, a boiled egg, string cheese or turkey slices will give you an energy boost and quell hunger pangs. Whole grains also contain protein, so you may find combining an animal or dairy protein with a complex carb such as whole wheat crackers or whole grain bread to be even more effective at keeping your energy up and hunger down. If you don't eat meat or dairy, there are also several other sources of protein, such as beans, legumes, and nuts.
10. Catch some "Zs." Did you know getting enough rest can have a direct impact on your ability to lose weight? Not getting enough sleep can cause you to eat more often or make poor choices (In an effort to compensate for feeling groggy, we tend to naturally reach for higher-calorie, high-fat foods.). Getting enough sleep also ensures that you feel energized enough to exercise and that you work out to your fullest capacity when you do. Even if you can't add additional sleeping hours, take some time to simply do nothing, practice deep breathing, read, or listen to some calming music every day. Making a point to relax more can keep emotional eating -- particularly stress-eating -- at bay.
MY THOUGHTS
i know they work. but why, why, why can't we just follow them? there's always an excuse- no time, no funds, too much work. start with 1 tip. then work on the next. worked before. will work again.
By Jennifer R. Scott, About.com Guide
Updated December 08, 2008
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
If you're ready to start losing weight, but you don't want to follow a diet, I have good news. You can make a few "painless" changes to your everyday diet that will help you eat less, eat smarter, and lose weight!
1. Don't drink your calories. Beverages are bottomless these days -- you can't order a soft drink or iced tea at a restaurant without being provided quick, free refills, or having the freedom to get them yourself. To keep from drinking a day's worth of calories, choose herbal tea, unsweetened iced tea with Splenda (or another artificial, no-cal sweetener), diet flavored-water, bottled or tap water with a spritz of lemon or lime, or diet soda. If none of those better choices suits you, allow yourself one glass of the "real thing" and drink only water thereafter. (Tip: Ask for extra ice in that first glass of soda and you will drink less.) By stopping at one glass, you will save yourself hundreds -- or even thousands -- of calories.
2. Always eat breakfast. Taking the time to eat could prevent costly mistakes as the day progresses; skipping this important morning meal can lead to an out of control afternoon appetite, oversized portions, poor food choices, and overeating, even later on into the night. Plus, going too long without eating may cause your metabolism to slow down. If you can't eat first thing in the morning, a healthful, mid-morning snack is a good idea. If you are not hungry in the morning, it could be a sign that you are eating too close to bedtime. Set a cut-off time for evening eating (such as 7 p.m.) and you will probably feel more like eating in the a.m.
3. Drink plenty of water throughout the day to stay hydrated. You hear it all the time, but you really do need to work in those recommended six to eight 8-ounce glasses of water each day. Thirst can easily be mistaken for hunger, so you could be reaching for food when you are actually thirsty. Eating water-rich foods like fruit will help you stay well-hydrated, too. Don't wait until you are thirsty to drink; try sipping water throughout the day and you may be surprised to find that your appetite seems much tamer.
4. Add at least one more serving of produce to as many meals as possible. Veggies and fruit are all nutrient-rich, low-cal and filling -- just be careful of creamy dips or dressings, butter, cheese sauce, and fried vegetables. Salsa, soups, and pasta sauce are easy ways to work in even more vegetable servings. Keep the skin on fresh produce, such as apples, whenever possible as it contains more fiber. Remember, fiber takes a while to digest so you feel fuller longer after eating it, which will help you eat less in the long run.
5. Make a salad your starter. Having a salad before your meal will almost certainly prevent you from overeating. Load up all the veggies you like, but just be careful about adding high-fat extras such as pasta salads, shredded cheese or cream-based dressings. (Tip: Spray dressings are excellent for cutting calories as most only have about 10 calories per spritz). Prepackaged, washed salads make it easy to add a salad to any meal without extra effort. Most fast food restaurants offer a reasonably-priced side salad, or some menus offer the option to substitute salad for another side item when purchasing a "combo" or "value" meal.
6. Be a better baker. Start baking immediately following a meal so you will be less likely to sample. Chew flavorful gum like peppermint or spearmint so your mouth will be otherwise occupied. Healthier baking ingredient substitutions help cut fat and calories.
7. Go for grains. Whole grains will help you feel full longer than refined carbohydrates. In the morning, fiber-rich cereal like Kellog's All-Bran, is a good choice, as is oatmeal. Brown rice, whole grain bread, and whole wheat crackers, are all good ways to include grains in your day: A slice of whole wheat bread goes well with a salad; microwavable, single-serving brown rice is easy to add to lunch at the office; keep wheat crackers stored in your desk drawer for when the afternoon munchies strike.
8. Always keep healthy frozen meals on hand. They will be a backup plan for nights when you don't have time to prepare and cook a healthy meal. Try to choose meals with around 300 to 350 calories. (Tip: Even some of the healthier frozen meal choices are skimpy on veggies, so be sure to add a packaged salad or a microwavable, single-serving frozen vegetable to your "instant meal" to better round it out.
9. Choose foods that will help you feel satisfied longer. While both protein and fat help you feel sated longer than simple carbohydrates, protein naturally contains fewer calories per ounce than fat. Eggs, lean meats, skinless poultry, and reduced-fat dairy products are ideal protein sources. A snack like yogurt, a boiled egg, string cheese or turkey slices will give you an energy boost and quell hunger pangs. Whole grains also contain protein, so you may find combining an animal or dairy protein with a complex carb such as whole wheat crackers or whole grain bread to be even more effective at keeping your energy up and hunger down. If you don't eat meat or dairy, there are also several other sources of protein, such as beans, legumes, and nuts.
10. Catch some "Zs." Did you know getting enough rest can have a direct impact on your ability to lose weight? Not getting enough sleep can cause you to eat more often or make poor choices (In an effort to compensate for feeling groggy, we tend to naturally reach for higher-calorie, high-fat foods.). Getting enough sleep also ensures that you feel energized enough to exercise and that you work out to your fullest capacity when you do. Even if you can't add additional sleeping hours, take some time to simply do nothing, practice deep breathing, read, or listen to some calming music every day. Making a point to relax more can keep emotional eating -- particularly stress-eating -- at bay.
MY THOUGHTS
i know they work. but why, why, why can't we just follow them? there's always an excuse- no time, no funds, too much work. start with 1 tip. then work on the next. worked before. will work again.
Monday, January 10, 2011
10 Foods That Are Good
Top 10 Foods That Are Good For Both Low-Fat and Low-Carb Diets
By Shereen Jegtvig, About.com Guide
Updated September 19, 2007
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
A lot of people use popular diets to lose weight and help them live healthier lifestyles. Two very popular options are low-carb and low-fat diets. All though these diets seem to be at odds with each other, they do have some common ground with healthy lo- carb vegetables and low-fat meats.
Here are my Top Ten Good For You and Your Diet Foods that can be staples for either low-carb or low-fat dieters. I've also picked out recipes from our Guides to Low-Fat Cooking, Low-Carb Diets, and Busy Cooks to get you started in the kitchen.
1. Greens and Lettuces
The best way to fill up a diet plate is to start with a generous portion of greens and lettuces. They add volume to the meal without adding many calories.
Darker greens and lettuces are wise choices, as they pack extra vitamins and minerals.
Low-Carb Tip:
Enjoy your salad with a bleu cheese, Italian or vinaigrette dressing.
Low-Fat Tip:
Add lemon juice or your favorite low-fat dressing.
2. Asparagus
This beautiful low-carb vegetable can be a centerpiece of low-carb or low-fat dishes. Asparagus is low in calories and adds vitamins like folate and vitamin A.
3. Zucchini
Zucchini is another low-calorie, low-carb vegetable. Actually, it is a squash. Zucchini is a great when added to salads or stir-fry dishes, or sautéed alone or with other vegetables.
4. Tomatoes
Tomatoes are a staple for sauces and have lots of uses in the kitchen. Tomatoes are delicious in a tasty tomato soup, or sliced raw on a salad.
5. Salmon
Salmon is a fatty, though healthy, fish. The fat it has contains omega-3 fatty acids, which are good for your cardiovascular system. Salmon is also a great source of protein.
6. Chicken and Turkey
Chicken and turkey are both great choices because, when prepared properly, they are both low-fat and excellent protein sources. Organically raised chickens and turkey make even better selections.
7. Game Meats
Game meats, such as venison and elk, are very lean. They are healthy substitutes for fatter, hormone-tainted beef. The low-fat recipe below calls for beef, but elk, venison, or bison would make healthier replacement ingredients.
8. Broth or Soup Stock
Broth or stock can be used as a base for soups, stews and sauces. Stocks and soups can also be used in other recipes to keep meats moist during cooking.
9. Berries
Eating berries can be a healthy way to reign in a sweet tooth. Berries are high in vitamins and antioxidants, so they make a great dessert or nice addition to salads.
Low-Carb Tip:
Serve blueberries and strawberries with a dollop of heavy whipped cream, and a sprinkle of slivered almonds.
Low-Fat Tip:
Serve berries with low-fat yogurt and sliced almonds.
10. Wine
There are studies that show a correlation between wine consumption and good health. Remember that one serving of wine is only 4 ounces. Wine is also used as a key ingredient to several recipes.
MY THOUGHTS
now, they're all available here. not necessarily affordable. how about eggplant instead of zucchini? texture's not the same. i still prefer the taste of zucchini but i like eggplant, too. turkey? sometimes we can get them cheap. berries? even strawberries can be expensive. can't think of an alternative.
By Shereen Jegtvig, About.com Guide
Updated September 19, 2007
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
A lot of people use popular diets to lose weight and help them live healthier lifestyles. Two very popular options are low-carb and low-fat diets. All though these diets seem to be at odds with each other, they do have some common ground with healthy lo- carb vegetables and low-fat meats.
Here are my Top Ten Good For You and Your Diet Foods that can be staples for either low-carb or low-fat dieters. I've also picked out recipes from our Guides to Low-Fat Cooking, Low-Carb Diets, and Busy Cooks to get you started in the kitchen.
1. Greens and Lettuces
The best way to fill up a diet plate is to start with a generous portion of greens and lettuces. They add volume to the meal without adding many calories.
Darker greens and lettuces are wise choices, as they pack extra vitamins and minerals.
Low-Carb Tip:
Enjoy your salad with a bleu cheese, Italian or vinaigrette dressing.
Low-Fat Tip:
Add lemon juice or your favorite low-fat dressing.
2. Asparagus
This beautiful low-carb vegetable can be a centerpiece of low-carb or low-fat dishes. Asparagus is low in calories and adds vitamins like folate and vitamin A.
3. Zucchini
Zucchini is another low-calorie, low-carb vegetable. Actually, it is a squash. Zucchini is a great when added to salads or stir-fry dishes, or sautéed alone or with other vegetables.
4. Tomatoes
Tomatoes are a staple for sauces and have lots of uses in the kitchen. Tomatoes are delicious in a tasty tomato soup, or sliced raw on a salad.
5. Salmon
Salmon is a fatty, though healthy, fish. The fat it has contains omega-3 fatty acids, which are good for your cardiovascular system. Salmon is also a great source of protein.
6. Chicken and Turkey
Chicken and turkey are both great choices because, when prepared properly, they are both low-fat and excellent protein sources. Organically raised chickens and turkey make even better selections.
7. Game Meats
Game meats, such as venison and elk, are very lean. They are healthy substitutes for fatter, hormone-tainted beef. The low-fat recipe below calls for beef, but elk, venison, or bison would make healthier replacement ingredients.
8. Broth or Soup Stock
Broth or stock can be used as a base for soups, stews and sauces. Stocks and soups can also be used in other recipes to keep meats moist during cooking.
9. Berries
Eating berries can be a healthy way to reign in a sweet tooth. Berries are high in vitamins and antioxidants, so they make a great dessert or nice addition to salads.
Low-Carb Tip:
Serve blueberries and strawberries with a dollop of heavy whipped cream, and a sprinkle of slivered almonds.
Low-Fat Tip:
Serve berries with low-fat yogurt and sliced almonds.
10. Wine
There are studies that show a correlation between wine consumption and good health. Remember that one serving of wine is only 4 ounces. Wine is also used as a key ingredient to several recipes.
MY THOUGHTS
now, they're all available here. not necessarily affordable. how about eggplant instead of zucchini? texture's not the same. i still prefer the taste of zucchini but i like eggplant, too. turkey? sometimes we can get them cheap. berries? even strawberries can be expensive. can't think of an alternative.
Don't Neglect Your Shoulders
Don't Neglect Your Shoulders
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published January 08, 2011
I've never heard a woman complain about having fat shoulders. Compared to flabby abs, jiggly thighs and sagging arms, the shoulders are low priority – and that’s why most people skip shoulder exercises. But here’s why you should stop neglecting your shoulders, starting today: Newly flexed muscles will seemingly form fast (trust me, you’ll notice the muscle’s contours!), while overtraining the same muscles every day will result in little or no muscle gain.
So take a break from your same-old crunches and curls and try this Reverse Lateral. You will strengthen and tone the shoulder (and upper back) muscles you never knew you had!
Step 1: Hold a pair of dumbbells and sit on the ball with your back straight and your abs tight. Extend your arms over your head with a slight bend in the elbows, palms facing each other.
Step 2: Breathe slowly as you lower the weights down and out to your sides for a count of 10, keeping the palms up the entire movement.
Step 3: Hold for 2 seconds at the maximum tension point, where your arms are parallel to the ground.
Step 4: Return to the starting point through a count of 10 seconds.
Step 5: Repeat three times without resting.
Your coach,
Jorge Cruise
For information on Jorge's fitness program and to get a free copy of his Belly Fat Cure Report, visit jorgecruise.com.
MY THOUGHTS
are you up to it? i'm not. i prefer the shoulder press. first of all, i don;t have the ball. but i have the weights. i'm not gonna purchase another exercise equipment.
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published January 08, 2011
I've never heard a woman complain about having fat shoulders. Compared to flabby abs, jiggly thighs and sagging arms, the shoulders are low priority – and that’s why most people skip shoulder exercises. But here’s why you should stop neglecting your shoulders, starting today: Newly flexed muscles will seemingly form fast (trust me, you’ll notice the muscle’s contours!), while overtraining the same muscles every day will result in little or no muscle gain.
So take a break from your same-old crunches and curls and try this Reverse Lateral. You will strengthen and tone the shoulder (and upper back) muscles you never knew you had!
Step 1: Hold a pair of dumbbells and sit on the ball with your back straight and your abs tight. Extend your arms over your head with a slight bend in the elbows, palms facing each other.
Step 2: Breathe slowly as you lower the weights down and out to your sides for a count of 10, keeping the palms up the entire movement.
Step 3: Hold for 2 seconds at the maximum tension point, where your arms are parallel to the ground.
Step 4: Return to the starting point through a count of 10 seconds.
Step 5: Repeat three times without resting.
Your coach,
Jorge Cruise
For information on Jorge's fitness program and to get a free copy of his Belly Fat Cure Report, visit jorgecruise.com.
MY THOUGHTS
are you up to it? i'm not. i prefer the shoulder press. first of all, i don;t have the ball. but i have the weights. i'm not gonna purchase another exercise equipment.
Sunday, January 9, 2011
A Smart Workout: The Seated Shoulder Press
A Smart Workout: The Seated Shoulder Press
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published June 05, 2009
The seated shoulder press will pump up your deltoids (your shoulder muscles) and triceps. Do this move on a bench to ensure your back is situated at a perfect 90-degree angle when you’re raising and lowering the weights. Believe me, you’ll love having stronger, shapelier shoulders. Not only will sturdy deltoids give you better posture, but they’ll also help hold up heavy bags!
Step 1: Hold a pair of dumbbells and sit on an upright bench. With your palms facing forward, extend the weights up over your head.
Step 2: Breathe slowly as you lower the weights through a count of 10 seconds.
Step 3: Hold and squeeze for 2 seconds at the maximum tension point (chin level).
Step 4: Press the weight up to the starting point through a count of 10 seconds.
Step 5: Repeat three times without resting.
Your coach,
Jorge Cruise
For information on Jorge's newest program and to get a free copy of his new Belly Fat Cure Report, visit jorgecruise.com.
MY THOUGHTS
how easy? depends on your weights. it's easy enough. except for this breathing thing.
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published June 05, 2009
The seated shoulder press will pump up your deltoids (your shoulder muscles) and triceps. Do this move on a bench to ensure your back is situated at a perfect 90-degree angle when you’re raising and lowering the weights. Believe me, you’ll love having stronger, shapelier shoulders. Not only will sturdy deltoids give you better posture, but they’ll also help hold up heavy bags!
Step 1: Hold a pair of dumbbells and sit on an upright bench. With your palms facing forward, extend the weights up over your head.
Step 2: Breathe slowly as you lower the weights through a count of 10 seconds.
Step 3: Hold and squeeze for 2 seconds at the maximum tension point (chin level).
Step 4: Press the weight up to the starting point through a count of 10 seconds.
Step 5: Repeat three times without resting.
Your coach,
Jorge Cruise
For information on Jorge's newest program and to get a free copy of his new Belly Fat Cure Report, visit jorgecruise.com.
MY THOUGHTS
how easy? depends on your weights. it's easy enough. except for this breathing thing.
Saturday, January 8, 2011
How to Lose Weight on a Budget
How to Lose Weight on a Budget
Keep your waistline and your budget in check.
By Jennifer R. Scott, About.com Guide
Updated June 17, 2009
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Budget living is on everyone's mind these days. The good news is, losing weight doesn't have to mean spending more money. In fact, as you make your waistline shrink, you may make your wallet fatter! Here are some easy ways to lose weight on a budget:
1. Eat at home more.
The typical American spends hundreds of dollars a month eating out. You will do your budget and your waistline a big favor by eating at home more often. By the time you eat out a few times in a week, you will have spent enough money to buy the ingredients for multiple meals.
What's that got to do with losing weight? When you prepare your own food, you are in complete control of preparation method, added fats, extra calories, and portion size. Plus, you won't try to "get your money's worth" by eating a too-large portion or making another trip to a buffet... not to mention that you can't be tempted by a dessert menu at home!
2. Clip coupons.
The best way to save money on groceries? Coupons! Been thinking of trying a new diet-friendly product? Manufacturers often give coupons to generate interest in them. Coupon-clipping for your everyday purchases can really add up, especially if you locate a store that doubles or triples coupons.
I have started coupon-clipping almost religiously; in fact, I rarely buy anything that I don't have a coupon for unless it's a staple (e.g. produce, dairy, etc.). On a recent triple coupon day, I purchased $75 of items for less than $30!
3. Consider canned.
Canned vegetables are just as nutritious as frozen ones and can be much more budget-friendly. Case in point: I recently found I could buy a large can of store brand whole kernel corn and get the same number of servings I'd been getting in my frozen single-serving multipack. The price difference? The can was on sale for 39 cents and the frozen multipack was $2.98. The flavor was a little different, but since I often use it in recipes, it is just fine.
4. Buy store brands.
This may require a little trial and error; the quality of store brand products varies greatly. I have had the best luck with store brands of canned goods, frozen vegetables, and pasta. Store brand crackers and cookies have usually left me disappointed.
Trying a food for the first time? Invest as little as possible by buying the smallest size instead of those tempting warehouse-size packages -- they aren't a better value if they sit in the pantry uneaten. Another lesson I've learned? Never buy multiples of a new product until you've tried it!
5. Try exercise videos for free at the library.
I find new exercise videos and DVDs and diet books on almost every visit to the library. You can even request or reserve specific videos you're interested in. If you find you check out the same video several times, you know purchasing your own copy would be a wise investment.
6. Walk more!
It's a great time to start walking. If you live close enough to walk to stores or errands, consider how much money you'll save on gas! Start out by walking about 10 minutes at a time (e.g., the nearest store and back) before trying an hour-long trek across the neighborhood!
7. Bulk up with beans.
Beans are a cost-effective, low-fat, and nutritous way of adding additional protein and fiber to your meals, both of which will help you feel fuller longer to prevent overeating. Look for dishes that use beans as a main ingredient or add them to foods you already enjoy.
8. Snack smarter.
Fight the afternoon munchies by taking your own snacks from home rather than hitting the vending machine. It's much more expensive to buy individual snacks from the machines than to portion out servings from full-size packages into zipper bags. And you can buy a six-pack of diet soda by the time you purchase two or three from the machine.
9. Tap into tap water.
Invest in a water filter for your tap or refrigerator. Then, swear off those little bottles of water; when you're really penny-pinching, buying water is an added cost that is easy to trim.
Buy a safe, reusable water container that you can fill up at home to take with you to work, or when you're exercising or running errands. You'll be doing right by your budget and you won't add more used plastic bottles to the earth.
10. Prepare for portion control.
Sure, those cute little "100 calorie packages" are handy and provide instant portion control. But if you're just as concerned about your bottom line as, well, the size of your bottom, they just aren't worth it!
Instead, buy the full size of your favorite smart snacks when they're on sale. Then, read the food label to find out what a serving size is, and create your own instant-will-power packages by putting servings in reusable containers. You'll get many more servings for the price as compared to pre-packaged individual servings.
MY THOUGHTS
we don't have coupons to clip (or is there?). the rest of the tips i find to be very sensible. (except for the beans - and you know why!). eating at home means cooking. and i survive with a microwave. i try to avoid canned veggies.it's better than no veggies at all.i find veggie chopping too time consuming. some store brands (i have inside info) are manufactured for the store by the well-known manufacturers. i love walking (inside the mall- haha). i don't want to talk about snacks. i love turon. i'm lucky water at my place is potable so i have a very affordable water purifier (filter- whatever). oh, and the exercise videos. i've taken up dancing again without buying any. simply download and create playlists. i have 30 min to 2 hours playlists. I CAN DO THIS!!!!!
Keep your waistline and your budget in check.
By Jennifer R. Scott, About.com Guide
Updated June 17, 2009
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Budget living is on everyone's mind these days. The good news is, losing weight doesn't have to mean spending more money. In fact, as you make your waistline shrink, you may make your wallet fatter! Here are some easy ways to lose weight on a budget:
1. Eat at home more.
The typical American spends hundreds of dollars a month eating out. You will do your budget and your waistline a big favor by eating at home more often. By the time you eat out a few times in a week, you will have spent enough money to buy the ingredients for multiple meals.
What's that got to do with losing weight? When you prepare your own food, you are in complete control of preparation method, added fats, extra calories, and portion size. Plus, you won't try to "get your money's worth" by eating a too-large portion or making another trip to a buffet... not to mention that you can't be tempted by a dessert menu at home!
2. Clip coupons.
The best way to save money on groceries? Coupons! Been thinking of trying a new diet-friendly product? Manufacturers often give coupons to generate interest in them. Coupon-clipping for your everyday purchases can really add up, especially if you locate a store that doubles or triples coupons.
I have started coupon-clipping almost religiously; in fact, I rarely buy anything that I don't have a coupon for unless it's a staple (e.g. produce, dairy, etc.). On a recent triple coupon day, I purchased $75 of items for less than $30!
3. Consider canned.
Canned vegetables are just as nutritious as frozen ones and can be much more budget-friendly. Case in point: I recently found I could buy a large can of store brand whole kernel corn and get the same number of servings I'd been getting in my frozen single-serving multipack. The price difference? The can was on sale for 39 cents and the frozen multipack was $2.98. The flavor was a little different, but since I often use it in recipes, it is just fine.
4. Buy store brands.
This may require a little trial and error; the quality of store brand products varies greatly. I have had the best luck with store brands of canned goods, frozen vegetables, and pasta. Store brand crackers and cookies have usually left me disappointed.
Trying a food for the first time? Invest as little as possible by buying the smallest size instead of those tempting warehouse-size packages -- they aren't a better value if they sit in the pantry uneaten. Another lesson I've learned? Never buy multiples of a new product until you've tried it!
5. Try exercise videos for free at the library.
I find new exercise videos and DVDs and diet books on almost every visit to the library. You can even request or reserve specific videos you're interested in. If you find you check out the same video several times, you know purchasing your own copy would be a wise investment.
6. Walk more!
It's a great time to start walking. If you live close enough to walk to stores or errands, consider how much money you'll save on gas! Start out by walking about 10 minutes at a time (e.g., the nearest store and back) before trying an hour-long trek across the neighborhood!
7. Bulk up with beans.
Beans are a cost-effective, low-fat, and nutritous way of adding additional protein and fiber to your meals, both of which will help you feel fuller longer to prevent overeating. Look for dishes that use beans as a main ingredient or add them to foods you already enjoy.
8. Snack smarter.
Fight the afternoon munchies by taking your own snacks from home rather than hitting the vending machine. It's much more expensive to buy individual snacks from the machines than to portion out servings from full-size packages into zipper bags. And you can buy a six-pack of diet soda by the time you purchase two or three from the machine.
9. Tap into tap water.
Invest in a water filter for your tap or refrigerator. Then, swear off those little bottles of water; when you're really penny-pinching, buying water is an added cost that is easy to trim.
Buy a safe, reusable water container that you can fill up at home to take with you to work, or when you're exercising or running errands. You'll be doing right by your budget and you won't add more used plastic bottles to the earth.
10. Prepare for portion control.
Sure, those cute little "100 calorie packages" are handy and provide instant portion control. But if you're just as concerned about your bottom line as, well, the size of your bottom, they just aren't worth it!
Instead, buy the full size of your favorite smart snacks when they're on sale. Then, read the food label to find out what a serving size is, and create your own instant-will-power packages by putting servings in reusable containers. You'll get many more servings for the price as compared to pre-packaged individual servings.
MY THOUGHTS
we don't have coupons to clip (or is there?). the rest of the tips i find to be very sensible. (except for the beans - and you know why!). eating at home means cooking. and i survive with a microwave. i try to avoid canned veggies.it's better than no veggies at all.i find veggie chopping too time consuming. some store brands (i have inside info) are manufactured for the store by the well-known manufacturers. i love walking (inside the mall- haha). i don't want to talk about snacks. i love turon. i'm lucky water at my place is potable so i have a very affordable water purifier (filter- whatever). oh, and the exercise videos. i've taken up dancing again without buying any. simply download and create playlists. i have 30 min to 2 hours playlists. I CAN DO THIS!!!!!
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