Top Secrets of Success for Healthy Meals | SparkPeople
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Secrets of Success

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Top Secrets of Success for
Healthy Meals

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Rice cookers

I cook most of my meals in an electric rice cooker, which has a steaming tray. Better carbs, no extra fat, and no picking at it while you eat. If you're shopping, try to find a rice cooker with a steaming tray. If you can't find one, there are still lots of recipes you can make, and a lot of them don't even include rice. emoticon

- Submitted by SALAMBANDER2 9/6/2013 in Cooking | 0 Comments
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You MUST keep track of your food

I'm sure others have said this, but tracking your food is key to staying on track. I ate a meal out of my house for the first time in about 2 weeks. It was a sit down restaurant and I started thinking of excuses to have a burger and fries(and almost ordered a sprite) for almost 1100 calories(not even including soda)... Once I thought about having to log that in, I found something a lot healthier for only 550 calories and it came with vegetables!

- Submitted by MATT_SP 5/30/2013 in Healthy Eating | 3 Comments
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Easily remove an egg yolk

If you're like me and not supposed to eat the egg yolk (but love eggs), use a turkey baster. Take the rubber portion off, squeeze it, hold it over the yolk, and then stop squeezing. The suction will force the yolk (and only the yolk) into the handle. Voilà! Egg whites! :)

- Submitted by CELTICBRIDE2B 5/29/2013 in Cooking | 2 Comments
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Read even the Healthy Food ingredient lists, SNEAKY Food industry!

Be sure to read all packaged food labels. The food industry is sneaky with the chemicals and word replacements. Soy and sugar replacements seem to be in everything!

Even the healthiest “packaged” foods can shock you. READ every label. The food industry can be SNEAKY!!

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br>See what i mean in my blog!! Green Tea Antioxidant Natural but it has "STEVIA" in it! Unacceptable.

- Submitted by MIPALADY23 4/26/2013 in Healthy Eating | 0 Comments
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Eat your spanakopita (Greek spinach pie)

You can eat vegetables in lots of ways. You can eat them raw,boiled,roasted or fried. But what happens if you're not a veggie person or your kids don't eat their veggies? Try making a spinach pie recipe. It's healthy,tasty and you and your family will love it. It's a good source of Vitamin A & C.

- Submitted by ANHEALTHYAN 3/31/2013 in Weight Loss | 0 Comments
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Portion Control

I purchased plasticware that are 1 cup, .5 cup and .25 cup. I use those to measure out food and snacks for lunches. That way the measure is what I pack into my lunch bag! emoticon

I've lost 40 pounds and have kept it off even through a back surgery this way!

- Submitted by SNOWTGRR 2/23/2013 in Healthy Eating | 1 Comment
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Kitchen-sink Veggie Stew

To get in lots of good veggies every day, make a soup or stew on the weekend to eat at lunch or dinnertime during the week. Be sure to throw in a green (spinach?) a can of beans for (fiber and protein) onions and possibly garlic, mushrooms, and a variety of colorful veggies. Use different spices to change up the taste.

- Submitted by BUDDHA33 1/27/2013 in Healthy Eating | 0 Comments
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Slim Reality

Slim (not grim) reality is that if I can't control the "stop" button, I don't eat the food. The way I lose weight and feel good is to eat vegetables and lean protein with a healthy fat. Counting calories doesn't work for me if I eat white carbs. I get so hungry. I end up failing and quitting. I eat foods I like such as shrimp, avocados, goat cheese, kale chips, fresh salsa, grilled fish, artichokes, dark chocolate and turkey bacon. If I can eat what satisfies me, I can avoid eating junk.

- Submitted by QUELINDA2 1/16/2013 in Weight Loss | 1 Comment
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Vision Board & GOALS

I "vision collaged" my back of the door mirror, this way I "SEE" it all the time!!! Everyday, sometimes several times a day! Foods, Exercises, Physically fit bodies, places I want to go and things I want to do!! Anything that is something to strive for or look forward to I put it on the edge of that mirror. SO when I do that one last check in the mirror before I sweep out the door I know what I want in LIFE!!! EVerything I want to live for is there: Prayer, Familiy, Friends.Healthy Lifestyle!

- Submitted by MIPALADY23 1/8/2013 in Motivation | 0 Comments
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Off the couch, on the floor..

Determined to stay off the couch in the evening after a long day and exercise, I found if I sit on the floor I end up doing all my Calisthenics, yoga poses and stretching, while hanging with hubby and enjoying our tv show.

- Submitted by MIPALADY23 9/2/2012 in Exercise | 0 Comments
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Split Second Decision

When you go into a restaurant intent on eating healthy, scan the menu and find something that looks healthy, read the description and decide if it meets your criteria. Close the menu and put it down. Decision made! If you realize while reading the description that it has cheese or something you can't have find the next thing. Either way, just make a snap decision and don't peruse the rest of the menu! That's when you get in trouble. Don't give yourself that option!

- Submitted by ERIN415VT 7/23/2012 in Healthy Eating | 0 Comments
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Turn Your Meal Tracker Into a Meal Planner

Instead of tracking the food I eat AFTER I eat it, I plan out my meals a week in advance.

I take an hour, take stock of what I have in my pantry, and search through SparkRecipes and other recipe sites that offer nutrition facts, finding recipes that look good.

Then, I plan out where those meals will fit into each day, arranging and rearranging until I get the right combo of nutrients for each day.

Finally, I shop based on a list, cook ahead of time, and look forward to eating again!

- Submitted by MAGPIENESSA 7/11/2012 in Using SparkPeople | 4 Comments
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Drink a protein shake a day for meal replacement,add a fruit.And salad a day.

Watching the nutritional chart of carbs,sodium amounts,and fats.also,sugar contents have been a eye opener for me.

- Submitted by SHONDDA 6/19/2012 in Healthy Eating | 0 Comments
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Drink your fruits and vegetables

I was on a five week plateau and tried everything to shake it off. It wasn't until I focused on nutrition, that the scale started to move. I met with a nutritionist and learned that the most efficient way to boost the nutrients is through drinking a smoothie every morning. After two weeks, I lost an additional 4.5 pounds!

- Submitted by WRITINGBLUEHAWK 6/5/2012 in Breaking a Plateau | 7 Comments
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Calories In/Calories Out

Within 6 months of starting to use SparkPeople, I was able to reach, and actually exceed my goals for losing weight. It came down to being committed to the very simple act of tracking calories in/calories out. I had exercised many times in the past trying to lose weight, but until I tracked everything I ate, I was not able to consistently lose weight.

- Submitted by NESTISEMPTY 5/27/2012 in Weight Loss | 3 Comments
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Oatmeal for Breakfast

Planning is a great part of the weight loss and healthy eating journey. For breakfast, I normally have steel oats or Quaker oats for breakfast. I cook a large batch on Sunday and place a service in containers to last 3-5 days. I cook the oats in almond milk, with an apple, raisins, walnuts, and flax meal. Cooking with milk adds flavor/nutrients. It heats nicely in the microwave if topped with a tsp of milk. This is an easy "grab and go" meal. No more excuses for missing breakfast.

- Submitted by VERONICAOUTLAW 4/22/2012 in Cooking | 7 Comments
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Review and Tweak the Plan~

Whenever i'm getting off track or even when i'm feeling a little bored I look over my old blogs. Almost all of them give me a more positive perspective or solutions to what I want to tweak or change. Should I not feel more empowered or motivated to a new direction then I hit some of my SP friends blogs.

- Submitted by MIPALADY23 2/16/2012 in Getting Back On Track | 2 Comments
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Review and Tweak the Plan~

Whenever i'm getting off track or even when i'm feeling a little bored I look over my old blogs. Almost all of them give me a more positive perspective or solutions to what I want to tweak or change. Should I not feel more empowered or motivated to a new direction then I hit some of my SP friends blogs.

- Submitted by MIPALADY23 2/16/2012 in Getting Back On Track | 2 Comments
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Red lentils are quick to cook and very healthy!

I used to hate cooking green or yellow lentils because they took so long. Red lentils are done in 20 minutes! I add onion, garlic, tomato, spinach and whatever other vegetable is in my fridge to them. I also use different Asian spices which makes them taste great. It's healthy and affordable!

- Submitted by HALFMARATHON20 1/9/2012 in Cooking | 1 Comment
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Cream cheese

Try using fat free cream cheese (available at Walmart) instead of butter and cream. One serving is 30 calories and of course no fat. It's really good on a baked potato instead of butter, and I have also used it to make Alfredo sauce and to make the creaminess for chowder soups.

- Submitted by RLT5089 12/31/2011 in Cooking | 0 Comments
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Unleash the power of Greek Yogurt

Use greek yogurt (which is fat free and high in protein) in place of cream, mayonnaise, and sour cream when you cook. Mix plain greek yogurt with ranch seasoning to enjoy fat free dip, and add a little skim milk to make a ranch dressing. It can be added to soups, sauces, dips, and drinks to add a little creaminess without the fat.

- Submitted by RLT5089 12/30/2011 in Cooking | 5 Comments
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Getting the family involved

To get my kids involved in their nutrition, I challenged my children, now 14,12 and 9 to see who could come up with the most nutritional meal. Each kid gets to cook one meal per week and we have an pride wall to show off the kids favorite recipes. We've done this for 10 years and the kids love choosing some of their meals.

- Submitted by HEATHER31UP 9/13/2011 in Around The House | 1 Comment
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food Scale

I weigh and meaure my food because it's too easy for me to get off track otherwise. If I judge by eye I sometimes go under which means I'm not getting enough.

- Submitted by SMALLT 8/24/2011 in Weight Loss | 0 Comments
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Thin out your dressing

If you tend to use more dressing than a serving, add a little water to your cream based dressing. This will thin it out enough to cover all your lettuce perfectly.

- Submitted by MGIDEON06 8/1/2011 in Cooking | 0 Comments
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Cereal Lovers Cheat

I love cereal, and I love big fat bowls of it (which can be multiple servings). To trick myself, I fill up a bowl with fruit-- bananas, berries, kiwis, pineapple, whatever I have-- and then pour a measured serving or half-serving over the fruit. Looks like a HUGE full bowl, but isn't! Top off with unsweetened almond milk at 35 calories to be EXTRA GOOD :) (or skip milk and use low-fat yogurt instead). Yum!

- Submitted by HARRISUZ 7/8/2011 in Healthy Eating | 1 Comment
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