Load up on fruits and veggies. Never skip breakfast. Watch your portion sizes. While you've got a pretty good handle on the healthy eating basics, there are some lesser-known guidelines that could help you lose weight, feel fuller faster and boost the nutrients in your food. "The key is figuring out which ones translate to your lifestyle," says Stephanie Middleberg, RD, founder of Middleberg Nutrition in New York City.
So here are, 10 quirky tips you've likely never heard before—test them out and determine which work best for you.
Posted 3/25/2013 6:00:00 AM By: SparkPeople Guest Blogger :
12 comments
32,023 views
That coffee concoction or smoothie you’re holding doesn’t feel heavy—but it’s sure weighed down with calories. Coffee drinks and smoothies are some of the worst drinks for your waistline, but fortunately, you don’t have to give them up entirely. Just choose lighter options, like those below. You can also shave calories by substituting heavier ingredients (switch to nonfat milk and hold the syrup and whipped cream) to keep a splurge-worthy sip from derailing your diet.
Posted 3/21/2013 6:00:00 AM By: SparkPeople Guest Blogger :
71 comments
187,363 views
It's been a long, long day. You skipped lunch, ran 50 errands, and now you realize that your whole head is aching, you are seriously cranky, and every muscle in your body is sore. Your life, as they say, is out of control. But that doesn't mean you have to suffer. "There's a lot you can do to relieve stress, even in a single moment, if you prepare yourself," says Herbert Benson, M.D., director emeritus, Benson-Henry Institute for Mind-Body Medicine at Massachusetts General Hospital. Next time you're feeling frenzied, frustrated, and fed up, try one of our instant serenity tips.
Posted 3/19/2013 6:00:00 AM By: SparkPeople Guest Blogger :
4 comments
8,131 views
Heart disease affects millions of women, including the five who follow. What sets them apart from the rest? These survivors have made it their mission to raise awareness of heart disease in women and are active with the following organizations.
Go Red For Women
The American Heart Association's GRFW movement offers heart health information and resources, as well as advice for women by age group.
The Heart Truth
Educate women in your own community about heart disease with the help of this campaign from the National Heart, Lung, and Blood Institute.
Posted 3/18/2013 6:00:00 AM By: SparkPeople Guest Blogger :
9 comments
9,400 views
At about 70 calories apiece, eggs are a sensible way to get protein into your diet. But eggs aren’t just for breakfast; who hasn’t enjoyed a plate of simple scrambled eggs as a quick and easy dinner?
Still, scrambled eggs need a little something extra if you’re going to make a fine meal out of them. Here are 10 ways to take this humble dish from so-so to so good!
How to Make Great Scrambled Eggs
In our book, the best scrambled eggs are soft and creamy, not firm and dry. For a single serving of scrambled eggs, warm about 2 teaspoons of olive oil in a nonstick skillet. Use a fork to stir two eggs, just until the yolks are broken up (no need to whisk them silly). Pour the eggs into the skillet; let cook over low heat for a minute and then use a wooden spoon to stir the eggs, creating soft curds.
Gently cook and stir until the eggs until they’re creamy, and take the pan off the heat just before you think the eggs are done (they will continue to cook off-heat). Season with salt and pepper.
 Scrambled Eggs with Beans and SalsaWarm some canned beans and a bit of diced bell pepper while you’re scrambling your eggs, and top this Tex-Mex favorite with nonfat Greek yogurt and prepared tomato salsa. Fried Rice with EggScramble an egg until it’s firm and a little dry, then slice it and add it to your favorite fried rice recipe. We love Chef Meg’s healthy version of fried rice.
Posted 3/14/2013 6:00:00 PM By: SparkPeople Guest Blogger :
18 comments
17,601 views
Some days you know exactly why you feel worn out: maybe a curfew-breaking teen kept you up past your bedtime or your coughing kid has you coming down with something. Other days it's a mystery. "So many of my patients come to me saying they're tired and they don't know why," says endocrinologist and metabolic specialist Eva Cwynar, M.D., author of The Fatigue Solution. The reason may be one (or more) of these six energy suckers. If they have you dragging your heels, we've got easy fixes for putting pep back in your step.
Drain #1: Skipping Sex
When patients go to Dr. Cwynar complaining of burnout, she always tells them: Have good sex. "Making love boosts your body's production of adrenaline and endorphins -- hormones that increase alertness and energy," says Dr. Cwynar. For a rarin' start to your day, set aside some time in the morning. "I know you're thinking that you have to prepare for work, make your kids their lunches, and it doesn't seem like you can find the time," says Dr. Cwynar. But a quickie before the children wake up can be just as satisfying as a longer session on date night, plus it'll give you the get-up-and-go you're seeking.
Posted 3/12/2013 6:00:00 AM By: SparkPeople Guest Blogger :
26 comments
26,966 views
You wear contacts daily, your iPad is practically glued to your lap and a little marmalade on your toast sounds like a sweet breakfast move, but these seemingly innocent everyday habits (to which you barely give a second thought) can affect your health in a big way. Luckily, little tweaks to these routines can keep you safe and well all year long. Here, 10 to try.
Posted 3/11/2013 6:00:00 AM By: SparkPeople Guest Blogger :
5 comments
18,086 views
Don’t love lentils? We’re here to convince you otherwise. People have been eating lentils for millennia; they’re common in Mediterranean, Asian and Indian cuisines.
That’s no surprise: These tiny legumes are packed with dietary fiber, protein and valuable nutrients including folate and magnesium, so they’re healthful additions to your plate. In fact, they are one of the best meatless protein sources.
Beyond those benefits, though, they’re just delicious: pleasantly earthy in flavor, with a hearty texture that’s really satisfying. (In fact, if you don’t love lentils, you may have found them mushy and overcooked.) Lentils are typically sold dried—you’ll find black (Beluga), red, green or French (du Puy) varieties—and they’re super easy to cook and incredibly versatile. Here are 10 great ways to make lentils a healthy part of your diet:
Lentils 1, 2, 3
Think 1, 2, 3: 1 cup of dried lentils plus 2 cups of water yields about 3 cups of cooked lentils. You can double or reduce the amounts to suit your recipe. Lentils freeze beautifully, so you’re smart to cook a double batch and freeze what you don’t use right away.
Cooking Lentils, Part 1
To cook black, green or French lentils: Place the dried lentils in a colander and rinse under cool water; pick out any debris or shriveled lentils. Bring lentils, water and a generous pinch of salt to a boil; reduce heat, cover and simmer for 20 to 30 minutes. Begin tasting for doneness after 20 minutes; you want the lentils cooked al dente, like pasta—cooked through, but not at all mushy.
Cooking Lentils, Part 2
Red and orange (and some green) lentil varieties are commonly split, so they cook much faster than their darker cousins. Also, they get softer with cooking, almost disintegrating, so red and orange lentils are great for soups or for Indian dishes. Use the same proportions of water and lentils, and cook for about 10 minutes.
Lentil Soup with Spicy Italian Sausage
Bacon or sausage are flavorful partners to lentils, and this easy soup features big chunks of root vegetables and rounds of cooked Italian sausage; substitute chicken sausage if you’d like.
Posted 3/5/2013 12:00:00 PM By: SparkPeople Guest Blogger :
19 comments
14,806 views
Problem: Kitchen
"I'm a good mother, cook and entertainer, but organizing eludes me," says Jen. The entire family—Jen, her husband, Rich, and their two sons—dump everything on the kitchen counter, including phones, iPads, keys and papers. "When guests are coming over, I just throw it all in what I call 'the party bag' and shove it out of sight," she says. "Problem is, later nobody can find their stuff." Jen also uses the area to display snapshots and post notes, but the jumble created visual clutter and got in the way of the cookbooks she refers to on a regular basis.
Pro organizer Julie Morgenstern, author of Shed Your Stuff, Change Your Life (Touchstone), suggests a number of simple storage systems. Shallow bins, situated beneath an outlet, provide a place to charge electronics, deposit mail and empty pockets without junking up the area. A sleek metal organizer strip displays photos and papers. Bins in the cabinets below can corral chargers and kitchen items, as well as handbags, hats, gloves and anything else that doesn't make it into the main closet, located a few rooms away. "The key to containing clutter is to catch it where it lands," says Morgenstern.
Posted 3/5/2013 6:00:00 AM By: SparkPeople Guest Blogger :
16 comments
19,451 views
You've counted calories and walked and walked, but your skinny jeans still don't fit. What gives? We turned to the experts for tips on how to rev up your metabolism, increase lean muscle mass and avoid eating those extra calories that end up being stored as fat.
Posted 3/4/2013 12:00:00 PM By: SparkPeople Guest Blogger :
11 comments
27,771 views
Spring is around the corner, which means you'll be bringing your short sleeved and sleeveless tops out of storage in no time. Speaking of baring your arms: Are yours in tip-top shape? If not, you could help build strength and muscle tone in the most common problem area of the arms—the triceps—by adding some additional triceps exercises to your workout plan.
Posted 3/4/2013 6:00:00 AM By: SparkPeople Guest Blogger :
20 comments
71,705 views
Do you remember elementary school recess? Can you conjure up vivid images of your play time?
I think I jump-roped around the globe over the course of my elementary school recess hours. The traditional, two-people-hold-one-jump rope game was my forte. I can even hear the song in my head: "Strawberry shortcake, cream on top, tell me the name of your sweetheart..." The group then sang out a letter of the alphabet with each jump. Hopefully, if the boy you "liked" started with an S or T or W, you would be able to jump long enough to land on the right letter.
As children, we looked forward to running free during that period of time during the day. No hall pass. No permissions needed. Little teacher interference. Fresh air. Pure and simple play. That was the 1970s and 1980s for me. Over the course of the past two decades, however, fewer children have been able to experience the freedoms of recess.
Perhaps the biggest contributor to the decrease in recess for children has been increased academic expectations. In a nutshell, in came academic standards and out went recess. It made sense to many: If there are higher demands academically and more accountability of schools, teachers, and children, then recess (the perceived "perk") must go.
The problem: Children need recess!
Posted 2/27/2013 12:00:00 PM By: SparkPeople Guest Blogger :
35 comments
11,786 views
Myth #1: You should avoid spices.
Reality - "Seasonings won't necessarily cause acid reflux," says Douglas Adler, M.D., an associate professor of medicine at the University of Utah. "The real culprits are usually acidic foods like citrus and tomatoes, which are used in spicy meals." Other offenders are caffeine (don't forget it's in chocolate too) and peppermint.
Myth #2: You'll only feel a burning in your chest.
Reality - Difficulty swallowing, a cough and a hoarse voice are other signs of acid reflux, says Vivek Kaul, M.D., an associate professor of medicine at the University of Rochester Medical Center. If your throat feels funny after eating acidic foods, try antacids, not cough drops.
Posted 2/26/2013 6:00:00 AM By: SparkPeople Guest Blogger :
23 comments
15,223 views
When it comes to the protein portion of a healthy diet, boneless, skinless chicken is a hero. It’s versatile, easy to prepare and naturally lower in fat and calories than many other meat options. But by itself, chicken can be, well, a little boring.
Baked, grilled or roasted chicken is probably a regular part of your dinner rotation. So you’ll need some great side dishes for chicken that add a little spark to the plate. We’ve gathered 10 side dish recipes to help you bring new life to that chicken dinner.
Green Beans with Miso and AlmondsIf you haven’t tried miso, the flavorful, fermented Asian ingredient made from soy, then you should. Miso adds umami, or savory flavor, to any dish. Serve this recipe as a side dish for grilled chicken marinated in soy sauce, fresh ginger, garlic and lime.
Posted 2/25/2013 12:00:00 PM By: SparkPeople Guest Blogger :
13 comments
19,542 views
Start your day right with these delicious 300-calorie breakfast ideas.
Breakfast burrito: 3 scrambled egg whites + 1/2 cup diced tomato* + 1/4 diced yellow bell pepper + 1 Tbsp chopped sweet onion + 1/4 cup no-salt-added canned black beans + 1 Tbsp salsa, wrapped in an 8" whole-wheat tortilla
Peanut butter—pear toast: 1 slice whole-wheat bread + 2 Tbsp unsalted peanut butter + 1/2 sliced pear*
Orange-apricot quinoa: 1/4 cup quinoa* cooked in 1/4 cup calcium-fortified orange juice + 1/4 cup water; stir in 4 chopped dried apricot halves + 1 Tbsp sliced almonds
Posted 2/25/2013 6:00:00 AM By: SparkPeople Guest Blogger :
17 comments
16,327 views
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