Tag Archives: exercise

Healthy Recipes and Cooking Tips for Losing Weight in 2013

Start out 2013 on the right foot! This is the time of year where the weight loss commercials start rolling in one after the other, and gym memberships skyrocket. It’s obvious that everyone would like to start losing some weight (or those extra Holiday pounds!) by the time the New Year begins.

To begin your weight loss journey, start with some healthy cooking basics. Using these techniques can get you into a routine of creating a healthy lifestyle for you and whoever else you cook for. The American Heart Association offers these simple cooking tips:Arrangement of Vegetables

  • Cook your vegetables by stir-frying or steaming them
  • Try and use herbs, fat-free or low fat sauces and salad dressings
  • If you make a big meal save some and freeze it for another time when you don’t have the time to create a new meal
  • Smoothies are an easy way to get your required daily servings of fruit
  • Don’t use pre-packaged seasoning packets – they’re usually loaded with salt. To be healthy make your own!,
  • Try to buy frozen vegetables over canned – canned contains high amounts of sodium!
  • When baking replace ½ cup butter, shortening or oil substitute with 3 ripe bananas, a cup of applesauce, fat-free/low-fat yogurt or fat-free/low-fat sour cream
  • Buy whole grain products whenever possible
  • Use fat-free milk or 1% instead of whole or 2%

Woman’s Day recommends these cooking tips for ways to cut out some calories and fat in your cooking:

  • If you’re going to make a stir-fry, use some vegetable broth in place of oil or butter
  • Take off chicken skin to skip some calories and unhealthy saturated fatblackberries
  • To add some flavor to veggies or salads squeeze on some citrus fruit!
  • If you’re going to need cheese, pick one with big flavor so you don’t have to use so much
  • Fat-free Greek yogurt is a great replacement for sour cream
  • To thicken up soup puree some vegetables to skip unwanted extra calories
  • Start adding vegetables into any dish to get your recommended daily five servings
  • Make your own marinade to save calories and skip the large amount of sodium in store-bought bottles

Everyone usually goes over their calorie limit around the Holidays. EatingWell.com has this article for foods to eat to help cleanse your body after overeating from a big meal.

Now…what should you cook to put your healthy-cooking skills to the test? There are plenty of websites that have a plethora of great recipes that makeover your traditional meals into healthy ones, and also has extra cooking tips!running


Losing weight takes dedication, motivation and hard work. Remember to keep track of what you eat and pay attention to portion size. Get help staying motivated with family and friends. Make a change at the grocery store and buy healthy produce and food, and get rid of everything that could hurt your diet at home. Finally it takes a little bit of moving to get to losing, so make exercise a part of your daily routine! Good luck and Happy 2013!

Ten Tips for a Healthy Black Friday

Black Friday, the day after Thanksgiving, marks the beginning of the holiday shopping season and is one of the largest shopping days in the United States. While still being in tough economic times, the Black Friday 2010 website estimates the number of shoppers to increase 5 million more than last year. This event draws in shoppers to malls and department stores all over and while many plan ahead for the sales, they aren’t planning ahead for staying healthy. Here are ten tips for staying healthy for this year’s Black Friday shopping spree.

Image from FreeDigitalPhotos.net

1. Drink a full glass of water before eating breakfast.  This Oregon Health and Science University article reveals a report that says middle-aged adults who drank two cups of water before eating consumed less calories. This will help you stay fuller throughout the day.

2. Take advantage of the extra exercise you will get from walking all day with full bags on each arm. Don’t let yourself justify a giant cookie just because you have been walking all day.

3. Eat slowly.  Discovery Health says when eating, your brain gets signals from your stomach and intestines you are full—but it takes about 20 minutes for those signals to get there.  By eating slowly, you give those signals a chance to register.

4. Fight cravings and temptations by chewing a piece of gum.  This Livestrong article shows chewing a piece of gum can decrease cravings or can at least be an occasional substitute for unhealthy snacks—which you will be tempted with all day.

5. You may have heard eating several small meals during the day will help you lose weight. While it is true, there are many “small” food items that are anything but small when it comes to nutritional value.  Don’t be fooled by something’s size. For example, some muffins can have 500 calories! Be prepared and bring a few healthy snacks for the day instead.

Image from FreeDigitalPhotos.net

6. When hitting up a coffee shop, steer clear from the high calorie drinks. Skip the whipped cream and go for the skim milk instead of whole milk.  This Suite 101 article includes many great tips for making healthy choices at Starbucks that can be applied to any coffee shop.

7. There are candy bars and chips at the check-out. Pretty convenient, right? Well the store strategically placed them there because they know you will throw it in during checkout. Don’t let an impulse buy ruin your progress!

8. Chinese and pizza are food court favorites but can be a nightmare to eating healthy. It is possible to eat healthy in the food court, but it doesn’t involve a full container of orange chicken and fried rice. This blog by Kristie Leong gives excellent tips for not letting your food court lunch be a disaster to your diet.

9. Do eat. It can be easy to forget about food when you hit the ground running for all the great sales. But if you don’t eat, hours later you’re going to run out of energy.  Not feeling well could put a damper on your shopping trip

10. Plan. You probably planned your trip—which stores to visit, what’s on sale, coupons, etc. Take a few minutes to plan the food involved in your day.

Happy shopping!