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Weight Loss Tips for New Dieters

June 18, 2015 by

You’ve never had to watch your weight before, but it seems like all of those years of eating whatever you want are suddenly catching up with you. If you’re about to embark on your first diet, use these simple tips to stay on track and maximize results.

  1. Think about it in the long-term. Instead of thinking of your diet as something that will eventually end, consider it a lifestyle change. That way, you’ll be able to maintain your results and even indulge in the occasional treat.
  2. Aim for realistic goals. Instead of starting an extreme diet to lose a very large amount of weight each week, set realistic goals that you can safely and healthily meet. For example, aiming to lose 2 pounds per week is a healthy and attainable weight loss goal that will still yield major results.
  3. Skip the fad diets. Instead of falling for a fad diet that cuts out a major food group or involves complicated meal plans, opt for a healthy diet that includes whole foods and balanced meals.
  4. Keep it simple. Fill your diet with fruits, vegetables, lean meats, and the occasional healthy whole grains and you’ll have no problem shedding those extra pounds.

Healthy Weight Loss and Dieting Tips [HelpGuide.org]
The 25 Best Diet Tricks of All Time [Health]
Jillian Michaels: Weight-Loss Tips That Work [Health]

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What to Keep in Mind When Counting Calories

June 4, 2015 by

You know that counting calories is essential when it comes to losing weight, but do you really understand exactly what calories are? Here are a few things that you should understand about your caloric intake.

  1. Know the definition. A calorie is a term used to describe how much energy there is in a food. Your body needs a certain amount of calories to function, but excess calories turn into fat.
  2. Know your limit. Everyone has a different daily calorie limit, and it all depends on your sex, age, height, and weight. You’ll need to visit a doctor or find a chart online to determine your personal recommended daily intake.
  3. Create a calorie log. Keep track of how many calories you consume by recording your meals in a daily diary.
  4. Evenly distribute calories. Plan ahead of time so that you can split up your calories between each meal of the day. Be careful not to consume the majority of your calories in the morning, because you won’t have many remaining to "spend" on dinner.
  5. Beware of beverages. Many people don’t realize it, but the calories in drinks can really take a toll on your daily calorie limit. Be careful to record all of the beverages that you consume in addition to your meals.

Eat the Right Amount of Calories For You [Choose My Plate]
Estimated Calorie Requirements [WebMD]
American Cancer Society Calorie Counter [American Cancer Society]

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New to Cooking? Memorize These Four Common Cooking Terms

February 19, 2015 by

Reading a recipe might require you to learn a few new terms to make sure that the end result is as delicious as possible. So even if you’re a seasoned chef, brushing up on the definitions of key cooking terms is always helpful. Here are four must-know cooking terms:

  1. Beat. An easily recognized and commonly used term, to beat means to mix an ingredient in itself so quickly that air is incorporated, making a smooth mixture.
  2. Au jus. This is a common word on restaurant menus, but most people don’t consider what it actually means. It’s a way of referring to the natural juices of the food.
  3. Truss. If you read a recipe and it asks you to truss the food while cooking or grilling, that means to bind it together with skewers so it holds its shape during the process.
  4. Julienne. To julienne means to cut food into thin strips. The term often refers to preparing vegetables.

The Basic Kitchen: Glossary of Cooking Terms [Le Petites Gourmettes]
Glossary of Cooking Terms [Better Homes and Gardens]
Cooking Terms [Recipe Goldmine]
Glossary of Cooking Terms [Cookery]
Culinary Terms: Food Dictionary and Glossary of Cooking Terms [Culinary Arts About.com]

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How to Tell the Difference Between a Cold and the Flu

December 18, 2014 by

Getting a little cold is fairly commonplace during the colder winter months, and it doesn’t usually require much treatment other than rest and chicken noodle soup. The flu, however, is a more serious issue, and although this virus usually requires antibiotics to kick, it can be quite difficult to tell the two apart. Here are a few smart ways to tell if you have a cold or the flu—and maybe even help you to catch it early on. (Remember to seek the professional advice of your physician!)

  1. A cold usually comes with a sore throat, runny nose, and sometimes even a cough in the fourth or fifth days. These symptoms are usually fairly mild and cause more discomfort than pain and misery. If it is a cold, these symptoms will last for about a week.
  2. The flu, on the other hand, comes with similar but more severe symptoms very early on. Your throat will be sore, your head and other muscles will ache, and you’ll likely have congestion and a cough. These symptoms could last for one week or longer, but they can turn into pneumonia if left untreated.
  3. While an everyday cold doesn’t usually come with a fever, the flu often does. If your temperature reaches 100 degrees or higher, you're likely looking at a case of the flu.

Is It a Cold or The Flu? [NIAID]
Cold, Flu, & Cough Health Center [Web MD]
The Common Cold vs. The Flu… What You Need To Know [Health.com]

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Safety First! How to Safely Handle and Store Food During Your Outdoor Vacation

August 21, 2014 by

The summertime is filled with fun outdoor activities, and many people like to take their meals outdoors as well. If you want to bring a picnic along on a vacation or day trip, here are a few safety tips to make sure it doesn’t go bad.

  1. Keep cool. Perhaps the most important thing to keep in mind when traveling with food is that the hot sun can cause it to thaw and, in turn, make you sick. Be sure to pack all foods in coolers or on ice, and store drinks in a separate cooler to avoid opening the food cooler too frequently.
  2. Pack meat while it’s still frozen. If you plan on cooking hamburgers or hot dogs once you arrive at your destination, pack it in the cooler while it’s still frozen to keep it cold for longer.
  3. Pack lots of bottled water. If you’re hiking or camping where you won’t have access to fresh water, stock up on bottled water. Avoid drinking from streams or rivers, as they may be contaminated with bacteria.
  4. Avoid leftovers. Try to pack only enough food for the day, and throw out any leftovers. Food starts to go bad as soon as it sits in the sun, so it definitely won’t be safe to eat the next day.

Food Safety While Hiking, Camping & Boating [USDA]
Handling Food Safely on the Road [USDA]
Food Safety While Boating, Camping and Hiking [MDH]

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Three Recipes for a Healthier You

February 20, 2014 by

Whether you have just a few minutes or a whole hour to spend, cooking at home can be just as delicious as eating out. Health.gov offers a list of more than 100 different recipes for heart-healthy dishes for every meal of the day, all with less sodium, saturated fat and calories than many foods.

Here are a few favorite recipes for breakfast, lunch and dinner:

Applesauce Pancakes
Just because you’re trying to eat well doesn’t mean you have to give up pancakes. Including a whole serving of fruit and using low-fat ingredients, this healthy recipe for applesauce pancakes may just delight the whole family.

Tuna Salad
Traditional tuna salads are high in saturated fat, but this one uses only tuna and a few flavorful ingredients to create an equally delicious, stripped down version. Full of celery, onions and low-fat mayonnaise, this may just become your new favorite sandwich spread.

Chicken Marsala
The Italian food dish gets a healthy makeover in this delicious and nutritious dinner recipe. Using the savory flavors of chicken stock, Marsala wine and fresh lemons, this dish offers flavor without empty calories!

Find more healthy recipes by visiting Health.gov.

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Increase Your Physical Activity with These Motivational Tips

February 6, 2014 by

Exercise seems like a great idea, but it can be hard to break the inertia when your couch seems so comfortable and there’s that great movie marathon on television. It can be difficult to motivate yourself to get up and go work out, but these tips from the USDA can help you to stop making excuses and finally to go for a run or visit the gym:

  • Choose activities that you can do regularly and that you enjoy. It’s easier to stick to an exercise schedule when it’s convenient.
  • Even small activities start to add up over time. Take a brisk walk every day at lunch or commit to a gentle yoga class once a week to get into a workout routine.
  • Keep your exercise shoes and clothes in your car. If you have them with you, you’ll be ready when that burst of energy strikes.
  • Join (or start!) an office softball team or lunchtime workout class. You and your co-workers can motivate each other.

For more tips on how to stay active, visit the USDA website.

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Tips for Healthy Snacking

January 22, 2014 by

Your little ones love sugary cookies, while you just can’t resist a savory snack every now and then. If you’re looking for healthier snacks for the whole family that still tasty and satisfying, these tips from the NIH can help you find them.

  • Create healthier versions of your favorite snacks. Instead of your usual cheese and crackers, substitute low-fat cheese and whole-grain crackers. Instead of buttery, salty movie theater popcorn, make some fat-free or low-fat popcorn.
  • Make healthier dessert choices. Instead of your usual homemade milkshake, blend a banana, ice and low-fat chocolate milk for a chocolate smoothie that’s still delicious.
  • Choose smarter condiments. Sauces and other toppings can add fat and empty calories to an otherwise healthy snack. Instead of cheese, choose salsa, and instead of regular ranch dressing opt for a fat-free variety.

For more healthy snacking tips, visit the NIH website.

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Keep Up With Your Fitness Goals With These Apps

November 20, 2013 by

Are you training to run a marathon? Looking to keep track of your calories? Simply trying to lose a few pounds? Whatever your fitness goals, these helpful apps can help you become happier and healthier than ever before.

My Fitness Pal
If counting calories and monitoring carbs overwhelms you, this app will make your healthy diet easy and enjoyable. Simply record the food items that you eat each day and My Fitness Pal’s expansive database will calculate the calories for you, and even subtract calories from your daily total when you complete exercises like walking, biking, or taking a yoga class.

RunKeeper
It always helps to declare your goals before starting a fitness routine, and RunKeeper is the perfect place to do so. This app allows you to keep track of goals, record workouts, and watch as the fitness activities you complete start to produce results.

My Diet Diary
For frequent snackers or those with a pesky sweet tooth, My Diet Diary will help you stay on track with your calorie limits. By tracking your meals and snacks in this handy app, you’ll be able to tell how much nutritional value each food gives you and see exactly how many calories you have remaining for the day. This app is particularly helpful for more complicated measurements like body mass index, protein, and cholesterol.

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