Meal planning saves time and money. Seven little dinners only require one trip to the grocery. Here’s a short post how to plan your meal from Anne!
# Rough out a simple menu plan for 3-4 weeks rotation. For starters, keep what you usually eat. But if it needs a little revamping, try new recipes!
# Create a routine like Tuesday is vegetarian day, Thursday is no cook meal etc. Or perhaps this week is a pescetarian week!
# Implement 5 A Day! What is it? 5 A Day program encourages people to eat at least 5 (or more) servings (fresh, frozen, dried, or canned) of fruits and vegetables every day for better health.
# Match recipes with meals, review the recipe and write down any ingredients on the grocery list. Your grocery list should include cereals, breads, potato/rice/pasta, legumes, fruits, vegetables, lean meat, and dairy products. Be ready to substitute if you find a great deal at the shop.
# Serve water/mineral water (with a high level of calcium), fruit tea and/or herbal tea and fruit juice diluted (one part juice and one part water) for every meal.
# I prefer cooking methods such as poaching, steaming, pressure-cooking and roasting/sautéing, which prevent vitamin loss.
# Don’t forget keep an eye on portion size. Portions today are far bigger than in the past and most of them are bigger than recommended food servings.
Stay flexible and make it a habit! Any other meal planning tips you can drop them in my ask box!
Eat in Color
If your plate’s looking pale, that means you’re probably not getting much nutritionally from your food. One surefire way to make sure you’re eating right is by keeping it colorful. Brightly colored foods like carrots, beets and spinach are nutrient-rich and packed with powerful antioxidants. Challenge yourself to pile on the purple, red, green and orange fruits and veggies.
Cut the Crap (Not the Taste)
Packaged, processed, high-fructose corn syrup-rich treats gratify for seconds, but leave us feeling sluggish and bloated. This year, swap one of your go-to packaged snacks for the natural sugars of fresh and dried fruits. You’ll still satisfy your sweet tooth. Fresh fruits like apples and bananas are fiber- and vitamin-rich, and dried fruits like apricots and cherries are great for snacking on the go. For something a little different, try juicy grapes, snap peas or cherry tomatoes. They pack a subtle hint of sweetness.
Cook at home one night a week
Eating and cooking at home saves money and keeps you in control of what you’re putting in your mouth. And it doesn’t have to be time consuming. By planning ahead, you can stretch one big dish into several days’ worth of meals.
Host a seasonal tasting party
Take advantage of the delicious seasonal foods around you by inviting friends and family to a “garden to table” party, featuring locally sourced seasonal dishes. Link up with a local farmers’ market for yummy seasonal fare, and encourage guests to bring their own dishes. It’s a great way to get to know what’s growing in your area.
Grow Your Own
Growing your own food is a great way to get hands-on with your diet, and tomatoes are chock-full of antioxidant-rich lycopene and vitamin C. Plus, they taste great and can be used in everything from sauces to salads and sandwiches. Not a tomato fan? Try peppers, cucumbers or squash, which are all relatively easy to grow and can be planted in the ground or in containers.
Bulk Up
Buying in bulk helps you save money, reduce waste and keep stocked up for a home-cooked meal — but only if you’re purchasing things you’ll definitely eat. Bulk up on a few staple dry goods items — like beans, rice and pasta — and skip the 20-gallon drum of peanut butter … unless you’re feeding a soccer team. A deal isn’t a deal, after all, if you end up throwing most of it away.
Clean the Green Way
Swap a cleanser for vinegar. Vinegar is a natural — and inexpensive — cleaning solution. Simply spray or douse dirty surfaces and wipe off for an easy alternative to harsh cleansers. And it’s versatile — vinegar can be used on everything from bathroom tiles to kitchen surfaces and wood floors.
(Source: health-heaven, via health-heaven)
Beverages
1. Split a 20 oz. bottle of regular soda with a friend. Save 120 calories!
2. Drink 1 cup of diet soda instead of 1 cup of regular soda. Save 97 calories!
3. Swap a 12-oz. glass of whole milk for skim milk. Save 96 calories!
4. Drink two 12-oz. light beers this weekend instead of two regular beers. Save 100 calories!
5. Instead of 1 cup of prepared lemonade, try 1 cup of a sugar free variety. Save 103 calories!
6. Eat a medium orange instead of drinking 12 oz. of fresh orange juice. Save 106 calories!
7. Prepare your coffee with 4 oz. of fat-free half and half instead of regular half and half. Save 88 calories!
8. Enjoy 5 oz. of chocolate milk instead of 5 oz. of a chocolate milkshake Save 110 calories!
Breakfast
9. Spread your whole grain waffles with 2 tablespoons of maple syrup instead of 1 tablespoon of margarine or butter. Save 110 calories!
10. Top your whole grain bagel with 1.5 oz of fat-free cream cheese in lieu of regular. Save 108 calories!
11. Try 1 oz. of maple turkey bacon instead of maple (pork) bacon. Save 118 calories!
12. Ditch the glazed donut and eat a bagel instead. Save 93 calories!
13. Eat 3/4 cup oatmeal instead of a 1-1/2 cups of oatmeal. Save 97 calories!
14. Substitute 3 oz. of turkey sausage for a serving of pork sausage. Save 120 calories!
15. Grab a small bagel instead of a medium bagel. Save 99 calories!
Snacks and Sides
16. Dip 1 cup celery into your favorite salsa or hummus instead of 1 oz. of tortilla chips. Save 125 calories!
17. Eat an entire medium apple instead of a small (5 oz.) candy apple. Save 118 calories!
18. Snack on 1 oz. of baked potato chips instead of regular chips. Save 90 calories!
19. Better yet, eat 2 oz. pretzels instead of the same size portion of potato chips. Save 94 calories!
20. Bake 2 oz of oven fries in lieu of 2 oz. of fast food fries. Save 88 calories!
21. Forgo a 6-oz portion of potato chips and nosh on 6 oz. of tortilla chips instead. Save 96 calories!
22. Say no to 1 oz of deep-fried onion rings and instead enjoy 1 oz. of grilled onions with your meal. Save 92 calories!
23. Try 1.5 oz. of fresh grapes instead of 1.5 oz. of raisins. Save 98 calories!
24. Enjoy a healthy 8-oz. baked potato instead of 8 oz. of French fries. Save 104 calories!
25. Choose 3 oz. of mozzarella cheese for your sandwich instead of Swiss cheese. Save 108 calories!
26. Swap 1 cup of canned pineapple in heavy syrup for crushed pineapple in water. Save 119 calories!
Lunch and Dinner
27. Cut a 6 oz. steak in half and take the other portion home for another meal. Save 111 calories!
28. Order a skinless chicken breast instead of chicken with skin. Save 102 calories!
29. Substitute a fat-free beef hot dog for a regular beef hot dog. Save 104 calories!
30. Build a sandwich with1.5 oz. of deli turkey breast instead of an equivalent of hard salami. Save 119 calories!
31. Instead of 6 oz. of crispy fried chicken with skin, eat 6 oz. baked chicken with skin. Save 102 calories!
32. Choose a slice of thin crust pizza over thick crust pizza. Save 106 calories!
33. Add vegetable toppings to your pizza order and say no to pepperoni. Save 100 calories!
34. Forget broccoli cheddar soup. A 7-oz portion of vegetable soup is better. Save 119 calories!
35. Enjoy 12 oz of steamed rice (choose brown rice when possible) as an alternative to fried rice. Save 96 calories!
36. Unwrap your 13-inch tortilla wrap and make a sandwich on a 3-oz. whole grain bagel instead. Save 96 calories!
37. Eat only half of your hamburger or sandwich bun. Save 100 calories!
Condiments and Sauces
38. Dip your salad in a side of ranch dressing (2 tsp.) instead of pouring 2 Tbsp of dressing on the salad. Save 97 calories!
39. Skip the 5 oz. of Alfredo sauce and eat a whopping 7 oz. of marinara sauce. Save 129 calories!
40. Add flavor to vegetables with 3 oz. of hot sauce—not 1 oz of bleu cheese dressing. Save 117 calories!
41. Top your salad with 1.5 oz. reduced-fat Italian dressing instead of regular. Save 96 calories!
42. Try either cheese or croutons on your salad—not both Save 72-116 calories!
43. Instead of 3 oz. of regular sour cream, use a fat-free variety. Save 120 calories!
44. Use 2 Tbsp reduced-fat light mayonnaise instead of regular mayonnaise. Save 102 calories!
Sweets and Desserts
45. Serve ice cream in a dish instead of a waffle cone. Save 121 calories!
46. Try a healthier peanut granola bar instead of a peanut candy bar. Save 94 calories!
47. Finish dinner with 1 cup of low-fat frozen yogurt instead of regular ice cream. Save 121 calories!
48. Substitute 5 oz. of apple pie, with 5 oz. of baked apple crisp. Save 85 calories!
49. Instead of 4 oz. of regular chocolate pudding, enjoy a sugar-free portion. Save 92 calories!
50. Leave that 1/2 cup of strawberry ice cream in the freezer. Enjoy 1/2 cup of fresh strawberries topped with 2 Tbsp of fat-free whipped cream as an alternative. Save 102 calories!
(Source: health-heaven, via health-heaven)
When it comes to choosing cereal, there are three pieces of information to look for on a Nutrition Facts label.
- Servings size. This lets you know how much cereal you are working with.
- Fiber. Pretty essential. Good for the colon. Good for the heart. Good for helping you to feel full.
- Sugar. Keep an eye on the amount of added sugar in breakfast cereal because it is so easy to pack in several tablespoons of sugar in one bowl of cereal and not even realize it.
Nutrition Facts labels are full of so much information. Some of it is useful and some of it can be misleading. A good guideline for choosing cereal is to look for ones with four or more grams of fiber and eight or less grams of sugar per serving.
Guideline:
Fiber = 4 or more grams per serving
Sugar = 8 or less grams per serving
1.) DON’T immediately begin a high impact workout without warming up first. You might as well take a frozen rubber band and stretch it beyond it’s point of elasticity. The rubber band will snap much easier and so will your muscles if they are tight. DO warm up with low impact activity such as walking, lunges, or arm circles.
2.) DON’T immediately stop all activity after a vigorous workout. DO be sure to cool down to aid in the recovery process. Cooling down allows your heart rate to lower along with the relaxation of your tired muscles.
3.) DO remember to stretch your muscles before and especially after working out while your muscles are still warm. DON’T stretch prior to warming up because your muscles need proper loosening to prevent accidental strain and pulling. There are so many wonderful benefits to stretching. Here is a post I made demonstrating various stretches.
4.) DON’T push an injury. This should be a no-brainer, but you’d be surprised how many people simply ignore pain and continue working out. What may seem okay at the time can become an even bigger problem if not properly attended to. DO listen to your body. If a pain is persistent, consult a doctor as soon as possible.
5.) DON’T lift too much or make sudden jerky body movements. DO be sure to increase weights gradually to prevent injury and quick muscle burnout. It’s normal to feel pain and some fatigue, but lifting too much to the point of failure isn’t going to help. This goes hand in hand with going overboard in general. DO work your way into a program with caution to avoid injuries and feeling defeated.
6.) DON’T stick with the notion that you can eat whatever you want because you worked out. Abs are also made in the kitchen, so choose your foods wisely. DO check food labels for nutritional content. DO choose foods that are filling to lessen the chance of binging later due to sudden hunger. DON’T eat empty calories.
7.) DON’T load up on sports drinks for short workouts. You’ll be tacking on a lot of unnecessary calories (also including energy bars). DO keep a bottle of water handy at all times to remain properly hydrated. DO drink before you’re thirsty. If your body is begging for water, you’re already heading towards dehydration. Drinking 4-8 oz approximately every 20 minutes will do the trick. DO consider sports drinks when you plan on working out for more than 1 hour.
8.) DON’T get bored with your exercise program because it will be hard to stick with. Exercise can become very monotonous if you continue to do the same thing day after day. DO incorporate new exercises during the week to break up your usual routine. Having the opportunity to build new skills can keep you motivated.
9.) DON’T wear clothing made with fabrics (i.e. cotton) that are not breathable as they can become saturated resulting in heaviness. You want to remain comfortable during a workout. DO be sure to wear clothing that wicks moisture away from the body (dry-fit). DO wear clothing appropriate for whatever exercise you choose to partake in.
10.) DON’T overexercise. Your body needs rest just as much as it needs to be physically active. DO take, at the very least, one day of complete rest in order for your body to recover. This is especially important the day after vigorous activity has taken place. DO stagger your weekly workouts between easy, mild, and tough to create balance.
11.) DON’T pretend that you know everything just to avoid “looking stupid” when you truly have a concern or question in mind. You can say hello to injuries. DO consult a personal trainer for advice, tips, and examples of exercise moves to work a certain part of your body.
THIS is important if you want to reach your goals, especially if you wish to do so without getting injured.
(via eat-rice-first)
Hope this helps guys!
- Eat a variety of nutrient-rich foods. You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. How much you should eat depends on your calorie needs. Use the Food Guide Pyramid and the Nutrition Facts panel on food labels as handy references.
- Enjoy plenty of whole grains, fruits and vegetables. Surveys show most Americans don’t eat enough of these foods. Do you eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don’t enjoy some of these at first, give them another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods.
- Maintain a healthy weight. The weight that’s right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you’re constantly losing and regaining weight, a registered dietitian can help you develop sensible eating habits for successful weight management. Regular exercise is also important to maintaining a healthy weight.
- Eat moderate portions. If you keep portion sizes reasonable, it’s easier to eat the foods you want and stay healthy. Did you know the recommended serving of cooked meat is 3 ounces, similar in size to a deck of playing cards? A medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. A pint of ice cream contains 4 servings. Refer to the Food Guide Pyramid for information on recommended serving sizes.
- Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you’re very hungry, it’s also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don’t eat so much that your snack becomes an entire meal.
- Reduce, don’t eliminate certain foods. Most people eat for pleasure as well as nutrition. If your favorite foods are high in fat, salt or sugar, the key is moderating how much of these foods you eat and how often you eat them.
Identify major sources of these ingredients in your diet and make changes, if necessary. Adults who eat high-fat meats or whole-milk dairy products at every meal are probably eating too much fat. Use the Nutrition Facts panel on the food label to help balance your choices.
Choosing skim or low-fat dairy products and lean cuts of meat such as flank steak and beef round can reduce fat intake significantly.
If you love fried chicken, however, you don’t have to give it up. Just eat it less often. When dining out, share it with a friend, ask for a take-home bag or a smaller portion.- Balance your food choices over time. Not every food has to be “perfect.” When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern.
- Know your diet pitfalls. To improve your eating habits, you first have to know what’s wrong with them. Write down everything you eat for three days. Then check your list according to the rest of these tips. Do you add a lot of butter, creamy sauces or salad dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients.
- Make changes gradually. Just as there are no “superfoods” or easy answers to a healthy diet, don’t expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. For instance, if you don’t like the taste of skim milk, try low-fat. Eventually you may find you like skim, too.
- Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food is “good” or “bad.” Don’t feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.
(Source: future-fit-girl, via gettingtomygoalweightby2012)
Reminder: YOU DON’T NEED FANCY EQUIPMENT!
Stairs can be used for effective cardio AND lower body work. You can also use them for V-sits (ab work), more difficult planks & pushups (put your feet on them), tricep dips and a million other exercises. Be creative!
Other D.I.Y. workout tools?
Kitchen Counter: Great for ‘power’ pushups. Push yourself off in a plyometric fashion, and catch yourself before lowering. Great way to improve your pushups on the floor!
Chairs: The possibilities are endless! Step Ups, leg lifts, crunches, russian twists, elevated hip raises, mountain climbers (put your feet on the chair), box jumps etc.
Socks/Towels: SLIDE & GLIDE! One leg squats, lateral skaters (remember skating with your socks as a kid?), mountain gliders (glide your socks forward and back in plank), Star Planks (in plank position, widen and narrow your feet in a sliding motion). Place them under your hands to use for sliding pushups!
Your BED! The soft surface and bounce makes some moves more fun (and challenging). Try your normal floor routine on your bed, and use pillows for elevation, support and instability.
Mirrors: Check your form! And… check yourself out. Werk.
The Wall: A sneaky tool! Try climbing up with your feet (from plank position), squat holds (back on wall), pushups, or use it for balance for your one-legged booty work.
Laundry Detergent Bottles: Unless you’re an eco-freak, you may have a few lying around. If the handle is big enough, you can fill it with water for a DIY Kettlebell.
(via kkddhh)
In a super-sized world, it’s very easy to get portion sizes distorted. Chances are, we also grew up with the notion that we must finish everything on our plates. That wouldn’t be a problem if we weren’t served Frisbee sized burgers, Mt. Spaghetti, and sky scraper ice cream cones. Though it’s a learning process, it’s easy to become accustomed to true serving sizes. Your hands are a great tool to grasp the idea of what you should be consuming. Oh, the wonders of the human body…
TIP OF THUMB (approximately 1 teaspoon): Ex: butter, cooking oil
THUMB; KNUCKLE UP (approximately 1oz./1 tablespoon): Ex: low-fat cheese, peanut butter
PALM OF HAND (approximately 3oz.): Ex: Red meat, poultry, fish
SMALL FIST (approximately 1 cup): Ex: Pasta, cereal, rice, raw veggies
HANDFUL (approximately 1-2oz.): Ex: Nuts, raisins; for pretzels/popcorn, 2 handfuls equals 1oz.
TENNIS BALL = 1 serving of fruit
(Source: chasefear, via newblog-healthyandstrong2012)
