Archive for the ‘Tips’ Category

Veggies: I Gotta Sneak ‘Em In

By Pudge on 4th February, 2009 | No Comments

I’ve talked before about my general dislike for most vegetables. I’m learning to eat soups with some mixed in, but I do well to get 1-2 servings of veggies a day. I never get anywhere near the recommended 5-6 servings per day. I ran across this post at Diets In Review on how to work more of them into your diet. I’m going to try a few of these tips. Who knows, maybe I’ll even find a couple of more veggies that I actually do like.

15 Sneaky Vegetable Tips

1. Hide veggies you kind of like in dishes you love. For example, add peppers or mushrooms to an omelet or layer fresh spinach leaves in lasagna.
2. Add to soup. When making homemade soup, fill with your favorite veggies. Or, bolster the veggie content of reduced-sodium soups by adding more carrots, green beans or edamame.
3. Fill a salad. Use spinach leaves and baby greens instead of lettuce, and fill with every vegetable you like.
4. Serve raw. Some people prefer the fresh crunch, texture and flavor of uncooked vegetables.
5. Dip them. Dip vegetables in a low-cal dip like hummus, salsa or a light dressing.
6. Go Italian. Pizza and pasta are great places to hide veggies like mushrooms, spinach, broccoli, zucchini, bell peppers, fresh basil leaves, or artichokes.
7. Drink them. Make your own veggie juice at home, or try quality brands like V8. For a sweeter alternative, try V8 Splash.
8. Make it fun. Grilled vegetable kabobs, corn on the cob, stuffed mushrooms or peppers are all fun finger foods that kids and adults will rave about.
9. Grill. The flavor of grilled vegetables cannot be beat. Lightly brush with olive oil and asparagus, zucchini, mushrooms, peppers and eggplant perfectly complement any meal.
10. Learn to cook them properly. The stronger flavored or more bitter tasting vegetables, like cabbage, cauliflower, broccoli and eggplant, need special attention when cooking. Try saute or stir-fry, or add special flavors like balsamic vinegar, olive oil and lemon juice.
11. Surprise yourself. Put roasted red peppers on a sandwich, include fresh basil in a wrap or stuff a pita with shredded cabbage. Unexpected flavor in familiar places will change your thinking.
12. Choose fresh. If all you’ve ever had are canned vegetables, you don’t like them for a reason! Steamed, grilled and roasted fresh vegetables have a completely different flavor and texture.
13. Fast-food veggies count. Get salads, carrot and celery sticks or a baked potato. Just be mindful of the calories in dressings, sauces and dips.
14. No prizes. Don’t reward yourself or the kids for positive vegetable behavior. You’ll learn to like the treat, and forget to learn to like the veggies.
15. Be cheesy! Bake veggies topped with low-fat or skim milk cheese for a gooey treat.

Filed under Food, Tips

Healthy Snacks

By Reese on 11th January, 2009 | 1 Comment

100-calorie healthy snacks

  • 1 mozzarella string cheese
  • 1 squeezable yogurt
  • 1 cup skim milk w/ice
  • 1 cup of grapes
  • 10 small carrots w/ 1/4 cup hummus dip
  • 1 cup of strawberries
  • 1 cup of watermelon cubes
  • 1 medium sized banana
  • 1 large apple
  • 1 toaster waffle

200 calorie snacks

This list can be consumed before and/or after a workout.  A light snack before a cardio or strength training workout can boost your energy, and a snack consumed 30 minutes after a workout will help recharge your worked muscles.

  • turkey roll up 3 oz deli turkey slice w/2 oz low fat cheddar
  • 3/4 cup strawberries w/1 cup 1% cottage cheese
  • 1/2 cup dried apricots
  • 1 apple w/1 tbsp smooth peanut butter
  • 15 celery sticks w/3 oz low fat cheddar
  • 1 cup cubed cantaloupe w/ 5 oz turkey slice
  • 1 cup vanilla soy milk w/half a banana
Filed under Tips

make yourself feel full

By Reese on 8th January, 2009 | 3 Comments
  • Eat foods high in water content. Eating foods such as fruits, vegetables, and soups, which are high in water, can help you feel full—and you can eat more of these foods because they are typically lower in calories.
  • Eat foods high in protein at each meal. Some high-protein foods that will trick you into feeling more full include chicken, garbanzo beans, lentils, eggs, low-fat yogurt, low-fat cottage cheese, and fish.  Eat soup. Research shows that people who have soup prior to a meal may consume fewer calories. At an Italian restaurant, order some Italian wedding or minestrone soup as an appetizer, and you’ll probably eat less pizza because you’ll already feel full when the pie comes out.
    • Filed under Tips