All Posts In Healthy Tips

Healthy Eating: If We Know What to Do, Why Don’t We Do It?

by in Healthy Tips, June 29, 2012

fitness
How many times do you hear people say, “I need to eat healthier” or, “I would eat better but . . . (insert excuse or justification here, such as schedule, demands, kids, being tired, etc.)? You can have the best intentions in the world, but in the end, the only way to actually get results and make a difference in health, fitness or weight is by taking action.

Taking action can be challenging; it usually means leaving your comfort zone and making a change to your current habits. So before taking action on any new change: a new role at work, going back to school, working out more or eating better, there are three important questions you should ask yourself to know if you are headed down the right path:

1. Why do I want to take action and make these changes? Eating healthier, whether it be eating more fruits and vegetables or eating less fried food or soda, is a commitment you make to yourself. And the changes you make must be sustained in order to get results and have a real impact on your life. But after a long, stressful day of work, what’s going to be the inspiration that makes you choose a yogurt and a piece of fruit instead of a brownie or bag of chips? What’s going to keep you from having that extra drink when you’re out with friends? Whatever answers those questions is your motivation to change. Consider why you want to make these changes, and what you are changing for. Is it to have more self-confidence in the way you look? Is it to serve as a role model for your kids? These are big motivators that keep you focused when times are tough. Figure out your true motivations for change and taking action will become inevitable!

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7 Foods You Should Refrigerate

by in Healthy Tips, June 19, 2012
ketchup
Once you open it, ketchup goes in the fridge.

We straightened out some misconceptions about foods that don’t go in the fridge. Now here are 7 foods that will benefit from the chill of the icebox.

Ketchup
Restaurants go through a bottle in no time, but most home kitchens don’t. Keep ketchup fresh in the refrigerator for up to 3 months.

Butter
All those oils can and will turn rancid at room temperature (ick!). Store all your buttery goodness in the fridge or the freezer. Defrost frozen sticks in the refrigerator overnight.

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Healthy Swaps: Summer Picnics

by in Healthy Tips, June 9, 2012
hot dog
Save 350 calories by choosing a regular-sized hot dog instead of a foot-long.

Is your calendar full of picnics and barbecues? Keep your body beach-ready by making these healthy swaps at your next outdoor party.

Instead of: A foot-long hot dog
Choose: A regular-sized wiener
The Payoff: 350 calories saved!
See our tips for the healthiest dogs

Instead of: Over-sized burgers
Choose: Perfectly portioned turkey burgers (made with breast meat)
The Payoff: Less fat and more protein

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What to Eat and Drink for a Better Night’s Sleep

by in Healthy Tips, June 1, 2012
swiss cheese
Food that are high in calcium, like cheese, can help you sleep.

Craving more zzzz’s? Some of the things you eat and drink can help you get more rest, others can work against you.

What You Eat

Green Light

  • Going to bed hungry is a big no-no for relaxation; have a light snack to help you unwind.
  • Both calcium and carbohydrate-rich foods promote the effects of tryptophan, a  sleep-promoting amino acid. Top picks for sleep are apples with peanut butter, cheese and crackers or cereal and milk.
  • Magnesium is another mineral that aids with sleep – get some from nuts, seeds, bananas, beans, whole grains and avocado.

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Raw Sprouts: Good or Bad?

by in Healthy Tips, May 31, 2012
sprouts
Are sprouts safe?

The FDA categorizes sprouts as a potentially hazardous food, which means they can carry illness-causing food bugs. Does this mean you should steer clear of them? Not necessarily.

Good?
Raw sprouts like alfalfa, clover, radish, onion and mung bean add color, texture and flavor to dishes. They can be enjoyed cold in sandwiches and salads or warm in stir-fries.

Sprouts are also a nutrient-dense food. One cup of alfalfa sprouts has a mere 8 calories and is a good source of vitamin K. It also provides a slew of other nutrients like vitamin C, fiber, folate, copper and manganese.

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One Small Change: What Causes Cravings?

by in Healthy Tips, May 29, 2012
control cravings
Craving cookies? Find out why.

You had a fantastic breakfast of oatmeal with low-fat milk and berries, a mid-morning apple and almonds, and a salad for lunch. Then 3 pm rolls around and it hits you: those cookies your co-worker brought into the office seem just too irresistible to pass up. You start thinking about them more than your work . . . more than your significant other . . . more than anything that exists on earth. Ever have a craving?

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8 Foods You Should Not Refrigerate

by in Healthy Tips, May 22, 2012

tomato

Summer is prime time for produce. While you may know how to cook and eat these seasonal goodies, are you storing them correctly? Here are 8 farmers’ markets finds that should stay out of the fridge.

Tomatoes
The chill of the icebox makes tomatoes dull and mealy. Store on the counter (under-ripe ones can go on the windowsill). If they begin to get too ripe, it’s time to make tomato jam or roasted tomato sauce.

Melon
Keep whole melons like watermelon, cantaloupe and honeydew on the counter for best flavor. USDA research found that storage at room temp may even help keep the antioxidants better intact. Once cut, store in the refrigerator for 3 to 4 days.

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How to Cut the Sugar from Summer Drinks

by in Healthy Tips, May 20, 2012

summer drinks
This country is on a never-ending sugar high! We consume over three times the daily recommended amount of added sugar each day. One easy way to drop your sugar intake is to skip the sugary mixes and bottled beverages and take control of how much sugar’s in your drinks.

Sugar Overload
The American Heart Association recommends that women should eat no more than 6 teaspoons (100 calories) of sugar each day, while men shouldn’t eat more than 9 teaspoons (150 calories). Studies reveal that we’re overindulging on added sugar, consuming 475 calories of added sugar every day.

Close to 40% of added sugar comes from sugary drinks like soda, sports and energy drinks, according to published data in the 2010 Dietary Guidelines for Americans.  A 16-fluid ounce container of a sports drink has 7 teaspoons of added sugar (105 calories) while the same amount of soda has over 12 teaspoons of added sugar (180 calories). Energy drinks are full of added sugar too, with an 8.3 fluid ounce can of a popular brand containing 6.5 teaspoons (98 calories).

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Top 10 Worst Foods in Your Fridge and Freezer

by in Food Safety, Healthy Tips, April 24, 2012
refrigerator
Is it time for a major fridge cleaning at your house?

Take a peek in your fridge or freezer. How many of these items do you have stocked?

Defining “Worst”
It’s no big shocker that large portions of ice cream, butter and mayonnaise aren’t super healthy, but they’re not off limits as far as we’re concerned. For this list we’re highlighting 10 foods that you’re better off avoiding all together.

1.    Expired Condiments
Condiments do last a while, but certainly not forever! Mold, yeast and other types of creepy-crawly bacteria can grow even in the chilly refrigerator, especially when stored in the warmest part of the fridge—the door. Check dates on all condiments and toss anything you aren’t sure about.

2.    Sugar-Sweetened Beverages
Sodas, juice drinks and teas can dump hundreds of sugary calories into your day. A 2010 study published in the Journal of the American Medical Association found that most folks consume a whopping 21.4 teaspoons of added sugar each day. You’ll find anywhere from 12 to 22 teaspoons in just one bottle of sweetened (16 to 20 fluid ounces) of tea or soda.

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One Small Change: Spring Cleaning in the Kitchen

by in Healthy Tips, April 18, 2012
refrigerator
Out with the old, in with the new.

The weather is getting warmer and spring cleaning is in full effect for many of us throughout the house. When you get to the kitchen, don’t stop after mopping the floors; take a look at the cabinets, pantry and fridge. It’s a good time to capitalize on the new season to overhaul your home food environment; clearing out unhealthy foods is a great first step toward making better eating decisions at home. But once you’ve cleared your pantry of the not-so-healthy processed foods (see our list of the 5 worst offenders and toss those first) and the foods that have been lurking for months past their expiration date, don’t make the mistake of filling your pantry back up with junk.

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