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Food & Nutrition
Cooking Tips
Reduce the amount of fat in baked products by 1/4 to 1/3. For example, if a cookie, quick bread or muffin recipe calls for 1 cup oil, use 2/3 cup instead. (Do not use this method for yeast breads and pie crusts.)
Nine Tips For Long Term Weight Loss Management
Making nutritious choices about eating habits and starting an exercise program are two important steps in creating a new you. The next important step is establishing a routine so you’re able to maintain a healthy lifestyle.
Let's Get Started
Whether you want to lose weight or maintain a healthy weight, it’s important to understand the connection between the energy your body takes in (through the foods you eat and the beverages you drink) and the energy your body uses (through the activities you do). To lose weight, you need to use more calories than you take in. To maintain a healthy weight, you need to balance the calories you use with those you take in.
Where Do I Start???
A healthy lifestyle starts with taking the first few steps.
In Obesity Wars, A New Backlash
A Western town pushed school kids to eat right and exercise more. Did it go too far?
Advantages of an Eating Program Rich in Low-Fat Dairy Products
Isn’t it time that you included low-fat dairy products in your eating program?
How to Use Fruits and Vegetables to Help Manage Your Weight
Fruits and vegetables are part of a well-balanced and healthy eating plan. There are many different ways to lose or maintain a healthy weight.
Portion Control
Portion control is major problem with today’s nutrition management. In essence, portion control is the serving size. Over the last 20 years, portions of food have almost doubled. For example, a bagel used to be about 3 inches and 140 calories. Today’s bagel is about 6 inches and 350 calories. When you read the label on a package, check out the serving size. The National Institutes of Health National Heart, Blood, and Lung Institute has a very practical handout that will help you visualize healthy serving sizes.
How much does a doughnut cost?
Before you take a bite out of your doughnut, or try a cookie for dessert, you should know how much exercise it’s going to cost you. Here are a few examples:
Healthy Fats
What is becoming clearer and clearer is that bad fats, meaning saturated and trans fats, increase the risk for certain diseases while good fats, meaning monounsaturated and polyunsaturated fats, lower the risk. The key is to substitute good fats for bad fats.
Experimenting with Herbs
One of the best ways to create a low-fat, savory main dish is to use a variety of herbs and seasonings. Most herbs don’t add extra calories, but pack a punch with their flavor.
Action List for Whole Grains
Did you know that there are some great reasons to eat more whole grain breads and cereals?
Physical Fitness
Start Slowly with a New Exercise Program
Exercise is an important part of managing your health and offers many benefits. Be sure to consult with your physician prior to starting any vigorous exercise program. Below you'll find some of the positive side-effects of remaining active and physically fit.
Exercise: Stay Focused
Set Goals: At the beginning, set short term goals, one week at a time. Thirty minutes three times a week is a perfect starting place. This is how I started and now, I try to exercise five times a week for about 60 minutes each time, but usually only fit in four times a week
How can Physical Activity Help?
An active lifestyle can help every woman. You don’t have to be as fit as a professional athlete to benefit from physical activity.
Why Should I Exercise?
Take a good look at yourself in the mirror. Isn’t it time to get off that couch and do something?
