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How to Lose Weight — Without Going Hungry!

February 18, 2016 by

Sure, a diet involves cutting back on fat and calories, but that doesn’t mean that you should ever feel hungry. Here are some tips for losing weight without going hungry.

  1. Don't fast. Trendy cleanse diets involve drinking only water, juice, or not eating anything at all in order to shed pounds. While you might lose a bit of weight at first, fasting actually slows your metabolism down and causes you to gain more weight once you start eating again.
  2. Always eat breakfast. Breakfast really is the most important meal of the day because it fuels you for the rest of the day. Try something with whole grains, protein, and fresh fruits and veggies to stay full without adding unnecessary calories.
  3. Stay away from starches. While foods like potatoes and breads will make you feel full very quickly, these food are filled with little more than carbs. Opt for whole grains or sweet potatoes instead.
  4. Plan your meals. If you plan your meals ahead of time, you won’t have to choose what to eat once your hunger starts to set in (which can lead to overeating).

Diet Myth or Truth: Fasting Is Effective for Weight Loss [WebMD]
10 Easy Ways to Lose Weight Without Starving [Men’s Health]
Losing Weight [CDC]

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Reduce Your Sodium Intake With These Helpful Tips

March 19, 2015 by

Though many people count calories to try to lose weight, monitoring your sodium intake is another important consideration. Consuming too much sodium can also put you at risk for cardiovascular disease and hypertension, so limiting your intake will keep you healthy in more ways than one. If you want to begin a low-sodium diet and take control of your health, these tips can help.

  • You don’t need to cut out sodium completely, just limit your intake. A good number to go by is 2,000 mg per day.
  • Foods can still be high in sodium even if they don’t taste salty. Learn to read the labels on your food to make sure you know how much sodium it contains.
  • If you find it challenging to monitor your sodium intake, start a food journal. List the foods you consume at each meal or snack, and record the sodium content in each one.
  • Many seemingly healthy foods contain too much sodium. Try to purchase whole, raw produce instead of canned vegetables, as the canned versions are often packed in a liquid containing sodium. Also use fresh poultry or meats instead of canned or processed versions.
  • Choose herbs, spices, and salt-free seasoning blends to add flavor without adding sodium.
  • Read the labels of your canned or frozen foods. Many brands offer low-sodium or reduced-sodium versions of foods you already eat.

Reduce Salt and Sodium in Your Diet [NIH]
Low Sodium Diet Guidelines [Cleveland Clinic]

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If You’re Running Low on Eggs or Vinegar, Try These Substitutes Instead

February 19, 2015 by

When you’re running short on ingredients, you might have to get creative in the kitchen. There are a few well-known replacements for some common ingredients if you don't have everything you need on-hand. Here are four cooking substitutes for when you're in a pinch in the kitchen.

  1. If you're missing eggs: It might seem impossible to replace this unique ingredient, but you can do so with half a banana mashed with 1/2-teaspoon baking powder.
  2. If you're missing mayonnaise: If you’re whipping up a summer salad and find you're short on this condiment, substitute one cup of sour cream, yogurt or cottage cheese pureed in a blender for one cup of mayo.
  3. If you're missing vinegar: Don’t give up if you're running low and the recipe calls for 1/4 cup of white vinegar. You can use 1/4-cup of apple cider vinegar or 1/3-cup freshly squeezed lemon juice instead.
  4. If you're missing soy sauce: You won’t have to stop in the middle of your stir-fry to run out and by more soy sauce. Just use four tablespoons Worcestershire sauce mixed with one tablespoon water.

Top 3 Ingredient Substitutions [All Recipes]
Ingredient Substitutions [University of Nebraska]
Baking Ingredient Substitution Table [Joys of Baking]

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Four Kitchen Terms Every Cook Should Know

November 20, 2014 by

Knowing the particulars of a recipe before you start cooking ensures that the end result is both pretty and tasty. So you should beef up on your cooking terminology if you want to create a perfect product every time. Here are four must-know kitchen terms to keep in mind:

  1. Bias-slice. A cutting term, to cut food on a bias means to cut at a 45-degree angle.
  2. Crimp. Pie crusts get their wavy shape by 'crimping' which means to pinch dough together with your fingertips or a fork along the edges.
  3. Braise. Tougher cuts of meat might require braising, which means cooking slowly with a small amount of liquid in a tightly covered pan.
  4. Sear. You can seal in the juices and flavor of a cut of meat by quickly searing it on both sides. Heat a pan to scorching and then place each side of the meat on the surface until it cooks all the way through.

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 at About.com]

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How and What to Pack for a Sightseeing Trip

August 21, 2014 by

After months of saving, you finally booked that sightseeing trip that you’ve always dreamed of. Whether you’re backpacking across Europe or taking a car trip through South America, you’ll need to know what to pack before you go. Packing these four items will help you be prepared for your sightseeing adventure.

  1. A sturdy backpack. This is an essential for long days of sightseeing as it enables you to tote your belongings around without straining your arms. Choose one with a large main pocket for clothing and supplies and smaller inner pockets to stow away money, your passport, and other essential items.
  2. Maps and guides. Maps are important in areas where you don’t have reliable cell phone service, and they cut down on the time you spend asking for directions. If you’re traveling to an area where you don’t speak the language, it’s also smart to bring along a foreign language dictionary.
  3. Proper clothes. Bring a rain jacket if you’re traveling to rainy London, and wear layers that you can easily remove if you’re in steamy Vietnam. Be sure to look up the climate beforehand to avoid clothing discomfort.
  4. ​A camera. Although a camera isn’t exactly an essential item, you’ll surely want to remember your trip for years to come!

Travel Tips and Packing Lists [Eagle Creek]
15 Things to Pack for Sightseeing [Sue’s Travel Tips]
How to Pack for a Sightseeing Vacation [Independent Traveler]

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