It’s summertime, and that means lots of fun BBQs, parties and traveling. Trigger-foods like sausage, chips and sweet/salty foods that you might normally keep out of the house can be hard to resist when you are away from home. You might also want to avoid offending your host by turning down the food they prepared.
You are not alone. Here are some tips to navigate four tricky common summer eating scenarios – it all starts with planning ahead!
At a potluck:
- Bring a healthy side dish like a garden salad or fruit salad so you can eat this instead of high-calorie sides like macaroni or potato salad.
- Be a food snob! If you don’t absolutely love the treat, don’t bother. If there is one dessert you like more than others, have just a small portion of that one.
- Fill your plate once. Build your plate based around the guidelines for the New American Plate. Then walk away from the food so you aren’t tempted to get seconds.
- Limit alcohol. If you have an alcoholic beverage, select a light beer or a glass of wine. Limit yourself to two drinks for men and one for women. If you have more than one, have a glass of water between drinks to slow you down and keep you hydrated. Continue reading
June marks the 5th annual National Employee Wellness month, so this is the perfect time to start thinking about how you can make your workplace healthier. Have you found that there always seem to be tempting treats in the office? Maybe a coworker baked cookies to share, there’s that jar of chocolates at the front desk, or it’s hard to turn down the free pizza your boss ordered.
Whatever it may be, the workplace often seems to be filled with foods that are high in sugar, fat and calories – which can lead to weight gain and ultimately increase your risk for developing cancer. The good news is that there are things you can do to make your workplace healthier and limit the temptations.
1. Keep in mind the saying: out of sight, out of mind. You will be less tempted to grab that piece of candy if you keep it out of sight. Don’t keep sweets at your desk, and if your office keeps a candy jar out for everyone, suggest filling it with something you’ll be less tempted to overeat (such as breath mints).
2. If you usually get cake or other sweets for events such as staff birthdays, try suggesting a healthier “treat”. For example, the office could order a nice flower arrangement to add a little cheer on the birthday employee’s desk. Continue reading
Cooking can save you money and help you and your family eat healthier, which will lower your risk of getting cancer. (It’s also really helpful when you’re trying to lose weight, which is why it’s a part of the New American Plate Challenge.)
However, if you don’t cook a lot, getting started in the kitchen can be daunting. I know when I started cooking, even basic meals seemed overwhelming. It might be that you don’t have a lot of time, the right tools in the kitchen, or you’ve just never really tried.
But cooking can be a lot of fun, and it doesn’t have to be challenging. Here are some tips to make it easier.
Get your kitchen essentials:
- 3 quart (or larger) sauce pan or stockpot
- 10-12 inch frying pan
- Large chopping knife
- Cutting board
- Glass or ceramic baking dish
- Spatula and wooden spoon
- Measuring cups
- Set of mixing bowls
Spice it up with herbs
Make sure to also stock up on a few basic herbs and spices – these can help flavor food without adding a lot of salt. I recommend a basic Italian herb mix or any other salt-free blends, like those by Mrs. Dash. Continue reading