Author: Katie Carone

While the best way to ensure you are eating clean and healthy meals is to cook for yourself, sometimes it just isn’t an option. According to the USDA, 47.9% of all 2010 food dollars in the U.S. were spent on “away-from-home” foods. 

Follow these tips to help you stick to your calorie budget when eating out: 

• Review the menu online before you go and chose a healthy option.
• Ask the waiter to identify the healthiest menu items.
• Ask the waiter to remove the bread or chips from the table.
• Drink lots of water while you wait for your entree.
• Ask questions about how your meal is prepared, and don’t be afraid to make specific requests.
• Share a meal with your dining companion.
• Put half of your meal in a “to-go” box before you begin eating.

Water is the number one component in your body, and your body requires water to function properly. Water reduces fatigue, fights illness and headaches, carries nutrients through your body, reduces acne, and much more. Water can also act as an appetite suppressant. If you are trying to lose weight, drink 12-20 ounces of water before each meal. You will feel fuller and eat less. 
If water isn’t your beverage of choice, spice it up with one or more of the following natural flavors. 

• Cinnamon sticks and apple slices
• Limes and/or strawberries
• Mint leaves, fresh grated ginger, lemon and cucumber

 

Aim for 64 ounces of water per day for better health.

We all know that exercise is good for our bodies, but were you aware that exercise benefits your brain? Recent studies show that exercise can reduce symptoms of depression, anxiety, and ADHD. Exercise helps alleviate stress and produces a sense of overall well-being. 

Studies have also shown that children perform better in school and have fewer discipline problems when they participate in regular exercise. Researchers also found that children who participated in organized sports were less likely to develop mental health problems. The benefits have been noticed in both males and females. So what are you waiting for? Get moving and get happy!

These days we are all in a time crunch, and it’s taking a toll on our health. Who has time to cook healthy meals? Americans are getting fatter by the day, and it’s worth the time to get back into the kitchen for some nutritious meals. Don’t be fooled by the “Value meal.” It is always cheaper to prepare your foods at home. 

Here are some simple tips to help you get out of the fast food rut: 

• Say hello to your kitchen. Plan one day a week to practice your cooking. There are so many resources via the internet for healthy and simple recipes, so try some new dishes. You may find you actually enjoy cooking.
• Make a weekly menu. Plan just a few meals and make extra for the freezer. Crock-pot meals are always a treat, and dinner is ready when you walk through the door.
• Chop those veggies ahead of time. You are more likely to eat them if the prep time is short and easy.
• Take a cooking class, or invite a friend over who can show you how to prepare a healthy meal. Your health will benefit and your friendship will grow stronger.

Make it a goal to avoid the fast food drive through. By planning ahead, you will save money and time.

Valentine’s Day is near, and for most of us that means a love/hate relationship with…chocolate. Can you eat just a little? What is the healthiest kind? We looked at the research and found some surprising information about the indulgent treat. 

• Chocolate is made from cocoa, which contains flavonoids. Flavonoids are believed to be good for the cardiovascular system and might reduce the risk of heart disease and certain cancers.
• Dark Chocolate may be linked to reduced blood pressure and improved cholesterol levels.
• Last but not least, it’s mood enhancing. Chocolate stimulates endorphin production, which makes you feel good. It also has serotonin, a natural antidepressant.

 
So go for it! Have a little treat and feel good about eating chocolate. Just remember to stick to the dark variety and have portion control.

Kids learn their health habits early in their home and school environments. Be sure your children are learning to live an active lifestyle by following these tips:

• Camouflage exercise into fun activities. Go for walks, hikes, and swims. Participate in sports together. Make exercise a daily part of your family life.
• Have healthy snacks and meals in your home. Kids cannot eat junk food if it is not available to them.
• Get kids involved in preparing meals. It’s never too early to learn to cook.
• Be an example of health. As a caregiver for your child, you are their number one role model, so teach them health by living

 

Stretching is an important, but often neglected, component of fitness. We’ve compiled a few tips to help you get the most out of your flexibility routine: 

• Never stretch cold muscles. Always warm up first, and perform dynamic stretches at the beginning of your workout. Dynamic stretches are smooth, rhythmic stretches moving the muscles through a full range of motion.
• Static (held) stretches are best performed after your workout. Hold each stretch for thirty seconds or more for the most benefit. This is when your body will really respond and gain flexibility.
• Stretching should not be painful. Push your body just to the “edge of ouch.” Stretching should be relaxing and feel good. Painful stretches may result in injury.

Try to stretch every day. You’ll be amazed at how much better you will feel. If you can’t get to it daily, aim for at least 3-4 times per week.

When is the last time you had a check-up with your doctor? Even if you feel great, it’s still a good idea to get your annual physical. High blood pressure and high cholesterol can be hereditary. Cancer can strike even the most conscientious health buff. 

Talk with your doctor about your family history and make it a habit to get the recommended blood work, bone, and cancer screenings. Catching problems early greatly increases your chances of living a longer healthier life. You may just save yourself!

It’s here again: a brand new year.  It’s a great time to re-evaluate your health habits and set some new goals to better yourself.  This year, follow your dreams, but be realistic.  Here are a few tips to help you select some great goals:

• Try something new.  If you have been doing the same thing expecting different results, it’s time to mix it up. 
• Be honest with yourself. You are better off setting smaller, attainable goals.  If you make your goal to difficult you are setting yourself up for disappointment. 
• Write it down. Then put it somewhere where you will see it often, and keep track of the steps you are taking to meet your goal.
• Share it.  Tell a friend and ask them to hold you accountable. 
• Reward yourself.  Give yourself a pat on the back (or a little something more) for meeting your short-term goals.  Just make sure your reward isn’t unhealthy food!

Low-Fat Gingerbread Cookies

Being healthy doesn’t mean you can’t enjoy in the holiday fun.  This cookie recipe has about half the fat of a typical gingerbread cookie, so go ahead and indulge just a little. Your family won’t even notice a difference.

Ingredients:
* 3 Tbsp. coconut oil, softened
* ¾ cup firmly packed brown sugar
* ½ cup unsweetened applesauce
* 1 egg
* 1/3 cup dark molasses
* 3 cups flour, plus more for dusting
* 1 tsp baking soda
* 2 tsp ground ginger
* 1 tsp ground cinnamon
* ½ tsp allspice
* ¼ tsp ground cloves

In a large mixing bowl, beat the coconut oil, sugar and applesauce until smooth. Add the egg and molasses, mix well. In another large bowl, combine flour, baking soda and spices. Add to sugar and molasses mixture, stirring well. Divide the dough into two flat balls; cover with plastic wrap and chill in the refrigerator for at least 2 hours. Preheat oven to 375°F. Generously dust the surface of your working area with flour before rolling out the dough. Keep one ball in the refrigerator while you work with the other.  Roll the dough out to 1/4 or 1/8-inch thickness. Sprinkle a little flour on top of the dough if it’s too sticky. Use your favorite cookie cutters to shape your cookies. Place cookies 1 or 2 inches apart on a baking sheet. Bake 7-8 minutes.

Servings: 48
Servings size: 1 cookie
56 calories
11 g carbs
1 g fat
1 g protein