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3 Healthy Weight Loss Tips for Men

June 16, 2016 by

No one ever said that it'd be easy to lose weight, but that doesn’t mean that the process has to be miserable, either! If you’re finally ready to make the commitment to a healthier lifestyle — and, in turn, a lower weight — these simple tips will help you to get started.

  1. Jump-start your workout routine in the first week. Because your weight loss plan will involve a combination of diet and exercise, you’ll need to work out every day of the first week in order to get both your body and mind in the routine. This doesn’t mean that you have to go all out every single day, however; simply start out with a combination of light cardio and body weight workouts for 30 to 60 minutes each day.
  2. Keep a food diary. Instead of hopping on the bandwagon of a fleeting fad diet, begin a healthier relationship with food by keeping a food diary of everything that you eat. This will hold you accountable for every indulgence, and it will help you to monitor the amount of fat and calories that you consume.
  3. Be realistic. If you have a big event in the next two weeks, you won’t be able to force a full-body transformation by that time. Instead, focus on realistic weight loss goals that will produce results over time.

Men's Health [WebMD]
How to Lose Weight in 4 Weeks [Xfinity]
7 Weight Loss Steps for Men [About Health]

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Know These Three Terms Before Getting Creative in the Kitchen

May 21, 2015 by

Any cook knows that for a dish to turn out as intended, he or she needs to have a clear understanding of the recipe. That includes knowing the different common ways to cut and slice ingredients. Here are three terms you should know before getting started in the kitchen.

  1. Pare. Preferably done with a paring knife, to pare a fruit or vegetable means to peel the outer skin from it. Apples and potatoes are often prepared this way.
  2. Mince. You can do this with a sharp knife or kitchen scissor, just so long as you cut or chop the ingredient into very fine pieces. Mincing often applies to herbs and spices.
  3. Dice. If a recipe asked you to dice an ingredient, it means to chop it into small, uniform pieces. Chunky salsas and fruit salads often employ this action.

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 Cut Calories on Thanksgiving Day

November 20, 2014 by

Thanksgiving is the one day of the year when you can eat as much as you want (and, for many people, as much as you possibly can) without feeling guilty. Although you want to indulge in stuffing and pumpkin pie, you also don’t want to go overboard and wreak havoc on your diet. Here are a few smart ways to cut calories on Thanksgiving — without cutting out the sweet potato casserole.

  1. Remove the turkey skin. While the turkey is the focal point of any Thanksgiving meal, you can save up to 20 calories and 3 grams of fat per serving without even noticing it simply by removing the skin before eating.
  2. Eat light meat. Instead of reaching for the dark turkey meat, opt for the lighter sections and save about 20 calories and 4 grams of fat per serving.
  3. Create a low carb stuffing. If you’re in charge of bringing the stuffing, swap half of the bread for veggies like onions or water chestnuts and low-fat chicken broth instead of butter.
  4. Practice portion control. The only real foolproof way to eat everything that you want without going overboard on Thanksgiving is by limiting your portions. Split that piece of pie with a family member, or take small portions and only reach for more if you’re still feeling hungry.

21 Ways to Slim Down Your Thanksgiving Feast [SparkPeople]
20 Ways to Cut Thanksgiving Calories [FitDay]
Top 10 tips to cut back on calories and guilt this Thanksgiving [The Ann Arbor News]
10 Tips for a Thinner Thanksgiving [Web MD]

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Easy Ways to Incorporate More Potassium Into Your Diet

June 19, 2014 by

While most people think of bananas when they think of sources of potassium, there are actually a wide variety of other foods that contain even more of the beneficial mineral. Potassium helps to keep your heartbeat regular and your muscles, kidneys, and other organs working to their fullest potential, and it’s even been proven to work better than sports drinks at providing energy before a workout. These great foods can help to ensure that you get enough all-natural potassium.

  1. Sweet potatoes. Along with their numerous other health benefits, sweet potatoes are also very high in potassium. Just one average sized potato contains an impressive 646 milligrams, making it one of the absolute best sources of this mineral. At just 131 calories per sweet potato, they’re also very low calorie side dishes that won’t derail your diet plans.
  2. Tomato sauces. The zesty marinara sauce that you toss on your linguine is an even better source of potassium than a fresh tomato. Just 1/4 cup of tomato paste contains 664 milligrams of potassium, and plain old tomato juice offers over 400 milligrams.
  3. Beans. Whether you prefer fresh green beans or kidney and lima beans, all types of these beans are wonderful sources of potassium. Half of a cup of white beans contains just about 600 milligrams of the necessary mineral, and they’re good for your heart as well.

Top 10 Foods Highest in Potassium [Healthaliciousness]
15 Foods That Are High in Potassium [Health.com]
Foods With More Potassium Than a Banana [Huffington Post]
Potassium and Your CKD Diet [National Kidney Foundation]

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Determine How Much Physical Activity You Need With This Helpful Guide

January 22, 2014 by

Sure, we all know we should exercise, but how much exercise does a person actually need? It depends on your weight, age, how much you eat, and a number of other factors. This informative guide from the Centers for Disease Control and Prevention can help you determine how much exercise you should get each day, and then it recommends activities that are virtually painless and even a little fun.

Once you get enough physical activity, it starts to burn off more calories than your body needs, resulting in weight loss. Though lowering the number of calories you consume is the best way to lose weight, exercising is the only way to maintain your goal weight, and it prevents things like heart disease and diabetes.

The best part about exercise is that it takes a lot to initially lose weight, but it becomes much easier to maintain your goal weight once you get there. For most people, a simple 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity physical activity per week is enough to ensure that you don’t gain weight from the foods you eat. Things like light yard work or brisk walking are considered moderate intensity, while swimming laps or jogging are great ways to get more vigorous intensity physical activity.

When you consult this helpful guide to see how many calories your favorite physical activities burn, managing your health becomes easier and more effective.

Physical Activity for a Healthy Weight [Centers for Disease Control and Prevention]

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Make These Easy Pasta Salad Recipes Tonight!

October 31, 2012 by

If the words "pasta salad" conjure up images of mayonnaise and barbecues, you're not alone. But, there are actually a variety of ways to make delicious, savory pasta dishes that won't make you feel like you're picnicking. Below are five pasta salad ideas that break from tradition to provide outstanding flavor!

Caprese Salad — Draw inspiration from the Italian caprese salad, and season your pasta, such as hearty rigatoni, with fresh basil, good olive oil, vine-ripened tomatoes, and chunks of mozzarella. Add a bit of salt and pepper to taste, and you're all set!

Greek Pasta — Taking your cue from Greek Salad, add a mix of cherry tomatoes, sliced cucumber, tangy feta cheese, and robust olives to the pasta. Try using mostaccioli, the small, curved pasta named after the mustache, as the base of the salad so all the elements are comparable in size. Complete it a dressing of olive oil, vinegar, and lemon juice.

Asian Flavor – Prepare a pasta salad an Asian feel by using soba noodles, which are made from earthy buckwheat flour. Season the noodles with soy sauce and sesame oil, and top it with slivers of carrots and diced scallions for a delicious, simple dish that offers take-notice flavors.

Middle Eastern Side — For an alternative to pasta salad, make tabbouleh instead. This side makes use of kernels of bulgur wheat instead of pasta, and seasons them with a combo of finely-diced mint and parsley. It’s a wonderful option if you're tired of noodles!

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Summer Fruit Soup: A Parade of Seasonal Flavors

August 28, 2012 by

Want to cool down on a hot day? If so, you’ll relish every spoonful of this fruit-filled Summer Soup. The recipe, ready in only fifteen minutes, yields six heaping bowls of seasonal delight – best served with a dollop of whipped cream on top.

Ingredients

            4 cups cubed seeded watermelon

            2 cups cubed honeydew

            2 cups fresh blueberries, divided

            1 1/2 teaspoons minced fresh ginger root

            1/2 teaspoon ground nutmeg

Directions

  1. Blend the watermelon, honeydew, and about half the blueberries in a blender until smooth.
  2. Add the ginger and nutmeg; blend again until incorporated.
  3. Pour the soup into a bowl and stir the reserved blueberries to serve.

Recipe courtesy of allrecipes.com

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