Mac and Cheese Done Right

Instead of the traditional buttery, heavy sauce present in most mac and cheese recipes, we turned to an unlikely hero for a boost: butternut squash. Combined with nonfat milk and Greek yogurt, the squash adds a rich, nutty flavor, sneaks in some vegetable, and brilliantly mimics the color and creaminess of cheddar sauce. Click the link below to check out the recipe for this delicious meal from Cooking Light!

Light Mac and Cheese Recipe

 

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Fight Those Cravings

Can’t seem to fit those mid day cravings of chocolate, salt, and everything bad for you? Here are five ways to end those cravings and stay on track!

–       Eat every three to four hours. Spreading out your calorie intake throughout the day helps to keep your blood sugar stable, allowing you to make better, healthier food choices.

 

–       Don’t ban treats. It’s ok to indulge, but don’t over do it. According to Leck Merner, “By incorporating a 100-calorie treat on a daily basis, we are less likely to over eat.”

 

–       Wait it out. When you find yourself craving something when you are not hungry, wait 20 minutes and distract your mind in other ways so it forgets about your craving.

 

–       Eat natural foods. Limit the amount of artificial sweetened foods your intake. These foods throw off your body’s natural ability to monitor calories causing you to possibly overeat.

 

–       Sleep well. Sleep deprivation influences your food choices, making you crave high-carb, high-sugary foods.

 

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Group Fitness

Having trouble getting motivation to go to the gym? Or once you get to the gym you can’t seem to push yourself or focus? Then group fitness classes are for you! “Exercising is tough work,” says Toronto group fitness expert Eva Redpath. “Those who exercise in groups sustain greater motivation to train than those who work out alone.” Group fitness is the perfect way to add excitement, keep your workout consistent throughout, and set goals with others. Check out your local gym for fitness classes and find one that fits you best!

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Ten Simple Rules for a Better, Healthier Self

It can be tough to stay on track with a healthy lifestyle 24/7 but below are ten simple rules that you should always follow to be a better you. These no-brainers will help you maintain a long, healthy life.

–       Kick the Habit. Even if you only smoke “on the weekends” you are doing irreparable damage to your body. Join a support group, quit with a friend, set goals; anything to help you stop.

–       Don’t Fake it. People who use tanning beds are 2 ½ times more likely to develop skin cancer. Skip the fake bake and when you are outdoors, be sure to wear sunscreen.

–       Eat Chocolate. Surprised by this rule? You can enjoy these foods, in moderation, and treating yourself every once and a while is key to a successful diet plan.

–       Know Your Numbers. A tip from the American Heart Association, Dr. Sizemore-Ruiz says. “Knowing your cholesterol and blood sugar levels and having them checked regularly will help you to make more educated decisions about your diet.”

To see the next six tips click here! 

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Feel Full with Less

Never seem to feel satisfied after that turkey sandwich? Research from Women’s Health has shown a new way to feel fuller with the same amount (or even less) of food. By cutting certain foods into pieces before eating can help you feel more satisfied and even stop you from over eating.

 

“The whole idea is to trick your mind to think you’re eating a lot from a plate,” says Devina Wadhera, a graduate student at ASU who designed and analyzed the study. “When food is cut into pieces, it looks like there’s more of it, so our eyes trick our stomach into thinking we are eating a lot more than we actually are.”

Keep these five ideas in mind before digging into your next dish:

–       Cut up whole foods before digging in. Try chopping up that whole serving of chicken before you dig in.

–       You know bite-size? Halve it. Get as many pieces as possible from each portion.

–       Eat one piece at a time and chew slowly.

–       Reclassify your food. A lot of side foods or snacks could be considered a meal.

–       Don’t try this with dessert. Researchers are still unsure if this mind trick relates to eating sweets as well.

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Spice Up Your Water

So we all know the benefits to drinking water, but that bland, no flavor taste can get boring after a while and can steer us clear of drinking our recommended amount. Below are 7 ways to give our water a nice flavor kick and make it more enjoyable to drink:

–       Add Fresh Fruit. Citrus fruits, such as lemons, limes, and oranges, are classic water enhancers, but other fruit flavors might also tempt your taste buds. Try crushing fresh raspberries or watermelon into your water, or adding strawberry slices.

–       Use juice. Tart juices, like cranberry, pomegranate, grape, and apple, are especially delicious. Go for juices that are all natural, with no added sugars.

–       Make it bubbly. Try a naturally effervescent mineral water — which will give you the added benefit of minerals. Or try bubbly seltzer, a carbonated water.

–       Get creative with ice. Some say that ice water tastes better than water served at room temperature. If that’s so, flavored ice cubes may make an even better drink. Think of freezing some of the suggested juices above.

Click this link to see the other 3 ways to spice up your water!

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