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Healthy Living

How to Get Fit, Lose Weight and Still Enjoy Your Favorite Meals

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For so many people, starting a diet is just not fun. It often equates to dull meal choices and feeling hungry and irritable. Eventually, this leads to a slip of epic proportions where you work your way through everything in the refrigerator. But it doesn’t have to be this way. You can lose weight, increase your fitness and still enjoy your favorite meals. Here’s how.

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Forget About Diets

Experts have been telling us for years that diets don’t work. That’s why the dieting industry makes so much money. At some point, you’re destined to fail, and the cycle starts all over again. So rather than embarking on a diet, change your eating habits. Weight loss will be slower, but it will be more manageable. Weight lost in a healthy way is more likely to stay off.


Cook Your Own Meals

The best tip for losing weight is to cook your own meals. Ditch the takeout and processed food and buy and cook your own ingredients. You will be surprised that you can still enjoy your favorite meals such as pizza, when you cook it yourself. (My stepfather makes a mean zucchini and pesto pizza!) Make sure you have the right equipment, like a Uuni Portable Pizza Oven.


Cut out unhealthy added ingredients like sugar and fats and create healthier versions of your favorite dishes. You’ll soon pick up healthy cooking tips, and they will become second nature.

Preparing your own meals can take a little planning. You’ll need to think ahead when you go to the grocery store. And you will need to make packed lunches to take to work.

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Reduce Portion Sizes — And Still Enjoy Your Meal

Eating healthily isn’t about depriving yourself. You can still eat the foods you like in moderation. Just make sure this fits into your healthy eating plan.

Try reducing your portion sizes. A good way to do this is to purchase smaller plates. On a subconscious level, you will still believe you’re eating a good meal. But you will, in fact, be eating less.

Don’t Drink Your Calories

Calories are often ‘hidden’. You may think you’re eating a healthy snack or drinking a healthy drink. But look for hidden fats and sugar. A good example of this is smoothies. Store-bought smoothies sometimes contain much more sugar than you would would think. The same is true of your daily coffee. Prepare as much food and drink as you can so you know exactly what is going into them. When you’re shopping, always check the labels carefully.

Exercise

To lose weight you need to exercise. Again, this needn’t be a chore. Forget gym memberships unless you like the gym. Focus on activities that you do enjoy. For example, gardening, dancing and walking. If you enjoy the activity, or it’s a part of your lifestyle, then you’re more likely to stick to it.

When changing your eating habits, do this gradually. Make small changes and absorb them into your daily life. Add to them over time. Even small changes are better than nothing. Managing your diet in this way will lead to a consistent weight loss that is easily maintained.

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[one_third] Healthy Eating Worksheet [/one_third]
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Take Charge of Your Health!

Changing your eating habits can be tough. But it doesn’t have to be if you take a little time to think it out and create a plan.

This Healthy Eating Worksheet will walk you through the process of creating a healthy eating plan. All you need to do is print it out, set aside some time to complete it, and then fill it out. Then you can create your plan, knowing that you have addressed potential obstacles and came up with some creative ways to handle them.

Download Now [/two_third_last]

Categories
Well Stocked Pantry

Cooking Bison: How To Make Awesome Food

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Not long ago, cooking bison (often called buffalo in America — but a very different critter) was something reserved for fancy or exotic restaurants. These days, however, it is making more of a mark in the average household, as more people start to use it as an alternative to beef. There are lots of nutritional reasons for eating bison: It’s full of protein, zinc, iron and Vitamin B12, for example. But, it’s also tasty…If you use it in the right way. Let’s take a closer look at bison and how to cook it in the best possible way.

Cooking Bison Steak
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The Basics of Cooking Bison

Bison has a similar flavor to beef, but it has far less fat. There are several things you need to consider when cooking bison, which I’ll go into in a moment. But, the most important factor is how the bison is farmed. According to specialists like Northfork Bison Ranch, it’s always best to go for organic meat, and bison is no exception. They need to graze for their food on ranches or farms, and many environmentalists prefer this type of meat production. So, not only will you be eating a tasty dish, but you will also be supporting a more sustainable food industry.


The Cuts

Bison cuts are just like those you can expect with beef, but there are far fewer fats and more nutrients in them. It’s also worth pointing out that many bison cuts are recommended by the American Heart Association, which is a big deal for red meat. So, when you buy bison, it’s easy to use it as a replacement for all your favorite beef cuts, including ribs, sirloin, and brisket.

Timing

Bison meat is a lot less fatty than beef, so it needs less cooking time. On average, each cut needs a third less time to cook, which means it can be easy to overcook. It is essential to keep an eye on the time when cooking bison for the first time, or you will find it gets tough and loses a lot of moisture.

Cooking Bison Burger
Picture credit: flic.kr/p/agMHde

Resting

Whenever you are cooking bison, it’s important to let it rest afterward. Because there is a little fat, it needs the natural juices to stick around to give it moisture. It adds to the flavor, too … so wait a little while before cutting into your steaks.

Temperature

Again, there are fine lines to consider when cooking bison. Overheat it and your meal will lose its delicious flavor; under heat it, and it can be too rare to enjoy for most palates. By the time your bison has finished cooking, it should have an internal temperature of between 120 and 140 degrees Fahrenheit.

Cooking Ideas

Just as you can with beef, you can use bison in an enormous variety of ways. Steaks are delicious, of course, but you can also grind up some bison to create burgers and sausages. And, of course, there is nothing finer for barbecue season than a rack of buffalo ribs. Try out some recipes — and let me know how you get on!


Categories
Healthy Living

Convert Your Kids To Healthy Eating: 5 Easy Steps

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healthy eating - salad
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Kids love sweets, chocolates and fizzy drinks. In fact, sometimes they might seem slightly addicted to sugar. If your child is eating sugary or fatty foods on a daily basis, you will need to cut this down, as it can be detrimental to their health. At first, they won’t be too keen to swap their beloved sweet treats for healthy snacks. However, they will soon come around to the idea. Especially if you use these handy tricks.

Keep Healthy Food Visible and Close

Kids will want to eat nearby things that they can see. So it is a good idea to keep fruit and vegetables on display. If your kids see something that they can eat, they’ll be tempted to try it no matter what it is. Conversely, if you do have sweets and cakes in your home, keep them hidden out of sight. If your kids don’t know they are there, they won’t ask for them.


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Only Buy Healthy Snacks

The obvious answer to preventing your child from being tempted by sugary and fatty foods completely, is to stop buying them. Baking your own healthier snacks is a much better idea. And you can also swap all your bad snacks for fresh, healthy ones. Don’t worry if there is nothing you can do to get your kids to snack on fruit and veggies. Just buy more nuts, baked treats, and cereal bars. You can order yummy snacks online here.


Use Your Imagination

Kids usually love potatoes and pasta. These aren’t totally unhealthy, but they do have a fairly high-calorie count. Your kids can still enjoy them, though – you just have to be a bit sneaky about it. Instead of buying spaghetti and noodles, make your own from vegetables using a spiralizer. And instead of serving mashed potato, try cauliflower puree! The more inventive you are with your vegetables, the more kids will be intrigued by them and willing to give them a try. In fact my mother got me to eat carrots by mashing them into potatoes.


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Swap Fizzy Soda for Fizzy Water

Kids love fizzy drinks. However, they usually have a very high sugar content. And that means they can cause weight gain and tooth decay. Not only that, but your kids will suffer from some serious sugar crashes if they drink a lot of fizzy drinks. One of the best drinks they can have is pure water. You can add some squash if they won’t drink it without a flavor. If they really miss their soda, give them fizzy water. To get more vitamins into their system, mix them up a smoothie using a NutriBullet.

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Occasional Treats

Of course, kids can enjoy the occasional sugary treat or fatty snack. But this shouldn’t turn into a regular habit. A small chocolate bar or bag of chips once a week won’t do them any harm. Especially if they are living an active life with plenty of exercise.

Help your children get a great head start in life by promoting a healthy diet. They may not appreciate it now, but they will certainly thank you in years to come.

[divider]

[one_third] Healthy Eating Worksheet [/one_third]
[two_third_last]

Take Charge of Your Health!

Changing your eating habits can be tough. But it doesn’t have to be if you take a little time to think it out and create a plan.

This Healthy Eating Worksheet will walk you through the process of creating a healthy eating plan. All you need to do is print it out, set aside some time to complete it, and then fill it out. Then you can create your plan, knowing that you have addressed potential obstacles and came up with some creative ways to handle them.

Download Now [/two_third_last]

Categories
Healthy Living

Cook Yourself Healthy In 5 Easy Steps

healthy natural foods
Image: Pexels
healthy natural foods
Image: Pexels

When we think of getting healthy, we often associate it with giving up all the foods we love. However, that isn’t necessarily the case! All you need to do is increase your weekly exercising and stick to a healthy, balanced diet. It’s true you will have to eat a lot less sugary and fatty foods, but you don’t have to give them up altogether. You can still eat healthy alternatives, which taste just as good. Want to know more about how to cook to get healthy? Here are five tips.

Healthy Cooking Tip #1: Bake More, Fry Less

Ditch your frying pan; you don’t need it anymore! Baking food in the oven is a much healthier alternative to frying. Foods that are traditionally fried often taste great when cooked in the oven. And they’ll have fewer calories too, as you aren’t using as much oil. Try homemade fries to see just how good oven-baking really is! If you love fried food now and then, you can still enjoy it with an air fryer: airfryerreviews.com.au.


healthy food shopping
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Healthy Cooking Tip #2: Go Vegetarian … at least sometimes

Eating a lot of meat is thought to make it a lot easier for us to pile on the pounds. So to keep the excess weight off, you need to cut down on your daily intake of meat. It’s easy to do, especially when you realize just how many vegetarian alternatives there are for many meat dishes. Not only this, but many experts think you should have at least one completely meat-free day every week. To find out more about cutting down on meat, take a look at information online at websites like meatfreemondays.com.

Healthy Cooking Tip #3: Spiralizers

We all love pasta and noodles. However their high carb content means they aren’t always the healthiest choice. However, you can still enjoy noodles and spaghetti if you buy a spiralizer. These cool appliances turn super healthy veggies into delicious vegetable spaghetti and noodles! You can spiralize lots of vegetables including courgettes and beetroot. The noodles can be enjoyed as the standard ones and are much better for those following a gluten-free diet.


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Healthy Cooking Tip #4: Ditch The Dairy

Some studies show that we aren’t completely suited to digesting dairy and this can cause problems with our health. However, there are lots of super tasty alternatives out there in the shops. There are now many different types of milk that are much better for us, like almond and rice milk. It’s also possible to find a lot of cheeses and yogurts suitable for a dairy-free diet.

Healthy Cooking Tip #5: Reduce Your Portion Size

If you are already eating very healthily but still have a bit extra weight, take a look at your portion size. If we over-eat, we will put on weight. Even if we binge out on healthy foods! So try to reduce your portion size and cut down on snacking in between meals. This may seem like such a little step to take, but it can truly make a difference!

So now you know how to get healthy while still enjoying lots of yummy food!

[divider]

[one_third] Healthy Eating Worksheet [/one_third]
[two_third_last]

Take Charge of Your Health!

Changing your eating habits can be tough. But it doesn’t have to be if you take a little time to think it out and create a plan.

This Healthy Eating Worksheet will walk you through the process of creating a healthy eating plan. All you need to do is print it out, set aside some time to complete it, and then fill it out. Then you can create your plan, knowing that you have addressed potential obstacles and came up with some creative ways to handle them.

Download Now [/two_third_last]

Categories
Healthy Living Tools of the Trade

What Are The Kitchen Essential Tools Foodies Swear By?

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A lot of food bloggers talk about being healthy and the best foods to eat. But what they fail to talk about is the essential tools you need to cook nutritious food. The truth is if you want to be able to cook lots of delicious, healthy meals at home, you need to have the correct tools to do so. There are so many fantastic meals that you can make from scratch at home. However, when it comes to cooking these meals, many of us struggle. The truth is, the reason many of us find making certain recipes tricky is simply because we don’t have the right tools.

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If you invest in the right tools for your kitchen, you’ll find cooking easier and more enjoyable. That’s why I thought I would put together this guide to all the essential tools foodies swear by for cooking. Have a read and let me know if I’ve missed anything out that you would recommend. Happy cooking!

Strainer

A strainer is useful for so many things, from washing salad to draining pasta, it’s a crucial tool. If your kitchen doesn’t have a strainer, you need to invest in one. When it comes to cooking pasta bakes, roasts and salads, a strainer really is your best friend. If you can’t strain your veggies or pasta in a strainer, you run the risk of pouring them into the sink or of scalding yourself. This isn’t just a tool that makes cooking easier, it also improves kitchen safety. If you have a browse online, you can find plenty of articles about the best strainers to invest in. Some strainers even fold up to save space, so there are plenty of options to choose from.


Pots and pans

This one might seem pretty obvious, but you would be surprised by how many cooks don’t have a selection of pots and pans in their kitchen. If you want to make cooking easier and more enjoyable for yourself, it’s crucial to have a good range of pots and pans to use. There are so many different ranges to choose from that knowing what the best style and brands are can be tricky. To get an idea of the best pots and pans, check out these cookware reviews and have a read.

Wok and frying pan

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One or the other won’t do; you need both. Far too many people only have a wok or a frying pan, not both. However, different recipes call for different pans, so having one of each on hand is crucial. While technically, both these tools do similar things, they’re not the same in any way. The main difference being the depth of them. While frying pans are good for frying meat, fish, eggs, pancakes and vegetables, they’re not any good for cooking bulkier things. For instance, risotto and stir fries both need to be made on the hob, but a frying pan is too small to hold them, that’s where a wok comes in handy.

Spatula

Out of all the kitchen essentials, a spatula is one of the most crucial and most basic. The most important thing to get right when picking a spatula is what type you need – rubber or metal, wide or slim. It’s important to think about the types of pans you have when deciding this, as if you have a Teflon coated pan, a metal spatula will ruin it. Instead, it’s best to opt for a rubber design. However, if you have metal or ceramic pots and pans, you can go for whatever spatula you want. Just make sure to opt for a sturdy design, else you’ll find it tricky to use for certain tasks.

Tongs

For times when a spatula just won’t do it, having a pair of tongs on hand is crucial. Some foods need to be flipped but are just too flimsy to be turned using a spatula; that ’s where cooking tongs come in handy. If you’re someone who likes to BBQ as well as cook inside, then tongs are definitely a must. The best ones to opt for are rubber coated ones, as these prevent you from burning your hands on them.


Knives

Last but not least, the last essential that every cook needs is a range of knives. Far too many of us presume that having just one knife to cook with will work just as well as a selection of them, but that’s not the case. Different knives are for different things, some are for cutting meat, others are for slicing cake. If you want to enjoy cooking, it’s crucial to treat yourself to a selection of different knives.

There you have it, all the essentials that foodies swear by.

[divider]

[one_third] Healthy Eating Worksheet [/one_third]
[two_third_last]

Take Charge of Your Health!

Changing your eating habits can be tough. But it doesn’t have to be if you take a little time to think it out and create a plan.

This Healthy Eating Worksheet will walk you through the process of creating a healthy eating plan. All you need to do is print it out, set aside some time to complete it, and then fill it out. Then you can create your plan, knowing that you have addressed potential obstacles and came up with some creative ways to handle them.

Download Now [/two_third_last]

Categories
Healthy Living Well Stocked Pantry

Why Coconut Oil Is So Popular

coconut with strawberries

coconut oil is taken from the meat of the coconutCoconut oil is a plant-based saturated fat that is very healthy for you inside and out. It promotes clear, wrinkle-free skin and protects against sunburn and skin cancer. Originally lumped together with animal-based saturated fats and avoided, it actually has none of their bad properties. Instead, it is gaining in reputation and popularity extremely fast.

A functional food, coconut is rich in fiber, vitamins and minerals. The coconut palm tree is referred to as the “tree of life” because, besides its food value, so many things are made from it and it can be used on the human body with many benefits. Coconut oil is squeezed from the “meat” of the coconut and the best type is organic cold pressed extra virgin.

Coconut Oil Is Easily Digested

Coconut oil is an easily digested fat. It is composed of medium chain fatty acids (MCFAs), which go straight to the liver and are turned into energy. This is great news for people who have had their gallbladder removed, since it is needed to digest long chain fatty acids found in animal fats but not the MCFAs in coconut oil.

Benefits of Lauric Acid

Coconut oil contains high amounts of lauric acid, which is used in the treatment of viral infections such as the flu, the cold and even cold sores.

Coconut oil is actually 50% lauric acid. Lauric acid is transformed by the body into monolaurin. That, along with the capric and caprylic acids also in coconut oil, has antimicrobial, antiviral, antifungal and anti-protozoal properties. It is a highly effective treatment for candida albicans (a yeast infection) and targets bacterial infections and many other diseases. Researchers are eyeing it for treatment in HIV/Aids.

Incorporating Coconut Oil Into Your Diet

You can get a small amount of lauric acid from dried coconut meat and coconut milk, but the oil contains almost four times that amount. You can take about 3 tablespoons of coconut oil daily. You can just eat it off a spoon, use it when frying your meals, or put it in smoothies. I like it on toast, instead of butter. That amount will protect you from viruses and bacteria as well as help your skin from the inside. It will also boost your metabolism and help you burn body fat.

Side Effects

If you have been on a low-fat diet, and you start incorporating this oil into your diet, you may experience diarrhea. This should go away once you become used to taking it. To reduce this side effect, take smaller doses spread out over the course of the day.

coconuts are really healthy

Previous Articles in the Healthy Fats Series

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[one_third] Healthy Eating Worksheet [/one_third]
[two_third_last]

Take Charge of Your Health!

Changing your eating habits can be tough. But it doesn’t have to be if you take a little time to think it out and create a plan.

This Healthy Eating Worksheet will walk you through the process of creating a healthy eating plan. All you need to do is print it out, set aside some time to complete it, and then fill it out. Then you can create your plan, knowing that you have addressed potential obstacles and came up with some creative ways to handle them.

Download Now [/two_third_last]

Categories
Healthy Living Well Stocked Pantry

High Fat Foods That Are Actually Good for You

eggs

After all this talk about healthy fats, you may wonder, “what are some actual whole foods that contain healthy fats already in them.” It is unlikely that you’ll a healthy fat by itself, and I’m sure you would like to be able to grab a healthy high fat food that will contain your hunger and be quick and easy to eat.

eggsEggs are a great, quick food to eat. While some may be thinking about a raw egg in a smoothie, you may want to rethink that unless they are organic eggs from your own chicken coop. And we’re not talking about egg whites here, either. They are rather tasteless and you are missing the yolk that has nutrients you need. What is meant is that whole eggs can be cooked quickly and make a great meal for breakfast, lunch or dinner. They contain choline, a B vitamin that helps regulate the nervous system, the brain, and the cardiovascular system. Eating eggs occasionally will help improve your heart.

I like to keep hard-boiled eggs handy in the frig. One can make a tasty, quick snack that gives you the protein and fats you need to make it to your next meal. I also love tossing them into a salad. Yum!

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An egg sandwich is a quick meal, cooking 2 fried eggs (in one of the healthy fats) takes less than 5 minutes, put it on a sandwich with some organic ketchup or salsa and you are good to go. On the other hand, what about an avocado spread on two slices of bread with slices of turkey for a fast sandwich and healthier than using mayonnaise.

Nut butter on a sandwich with sliced banana or strawberries is not only healthy but a comfort food many remember. Whether you use the familiar peanut butter or the more exotic almond or cashew butter, you’ll be eating a protein- and fiber-packed meal. Just be sure to pick all natural nut butter with as few ingredients on the label as possible to avoid added sugar or saturated oils. Speaking of nuts, you can also eat some almonds for vitamin E, some walnuts for Omega 3 fatty acids, or pistachios for lutien that are good for your eyes.

And, lastly, oily fish is another whole food full of Omega 3 fatty acids. Tuna salad anyone? Or a sardine sandwich, or how about salmon salad for lunch? When you want a healthy meal, and one that will see you through until dinner, think healthy high fat foods.

If you are trying to lose weight adding healthy fats to your diet is one way to get your body to start dropping those pounds. Try adding 1 tablespoon of coconut oil to each meal and see what happens!

Previous Articles in the Healthy Fats Series

[divider]

[one_third] Healthy Eating Worksheet [/one_third]
[two_third_last]

Take Charge of Your Health!

Changing your eating habits can be tough. But it doesn’t have to be if you take a little time to think it out and create a plan.

This Healthy Eating Worksheet will walk you through the process of creating a healthy eating plan. All you need to do is print it out, set aside some time to complete it, and then fill it out. Then you can create your plan, knowing that you have addressed potential obstacles and came up with some creative ways to handle them.

Download Now [/two_third_last]

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