Some Healthy Food Hacks Dieticians Use

Nutritious meals are great for everyone. There are a lot of ways to cook healthy food. However, you may have to know a few food hacks that nutritionists recommend. Here are some of the best hacks discussed on



Heat hacks



Always try to cook extra portions. Sometimes we make food that’s very delicious but we lack enough for a second serving. That’s one of the main reasons you should cook more food. You can also have tonight’s dinner as part of tomorrow’s breakfast or lunch. What’s more, leftovers can be part of your next meal’s ingredients. For instance, if you had grilled salmon for dinner yesterday, you can add the spices, veggies, breadcrumbs and eggs to make a great meal for lunch.



Make good use of your rice cooker. Maggie Moon, owner of, advices people to use rice cookers because they’re fast. For instance, you can use the porridge setting on a rice cooker to cook oats. If you cook them at night, you’ll have tasty oats in the morning. Rice cookers are time savers. You can use them to cook fish for around 15 minutes or even steam vegetables.



Freezer hacks



To save time during breakfast, prepare smoothie packs. Mix leafy greens with a frozen fruit, nuts and flax seeds. If you’re a fan of cold drinks, you can pour yogurt in ice cube trays and freeze it. You can use the frozen yogurt cubes to make a quick smoothie.



Freeze any leftovers. Instead of throwing away extra stock, you can place the food in ice cube trays. Pack it and mark the date you put it in the freezer. Defrost the food when you want to prepare finger-licking meals at any time of the day. For example, you can use chicken from last Friday’s dinner to prepare nice chicken noodle soup.



Store frozen veggies in your freezer. You can quickly add them to your dinner, as they’re ready to cook. You don’t have to go through the entire process of preparing them. Frozen veggies are great because they heat up in minutes. So, you can use them to make a quick meal.




The Snacks That Are Good To Eat Before Going To Bed

A New York Times subscriber asked the newspaper which snacks are the best to consume before going to bed. The reader specifically asked which snacks would be best to eat an hour or two before going to sleep. Roni Caryn Rabin of the New York Times took this question and did some research by asking experts and looking at surveys. Here is what he found and reported in the New York Times.


A spokeswoman at the Academy of Nutrition and Dietetics, suggests that bedtime snacks be light. She says that you should try to limit the calorie content of snacks to around 100-200 calories or 300 at most. Isabel Maples of the Academy of Nutrition and Dietetics also recommends that these light night snacks be foods that are nutrient dense and that you may lack in your diet otherwise. This should be foods like fresh or dried fruits and veggies with some dip. Another option is some nuts or trail mix or some whole grain crackers or snacks.


While such snacks described above may be considered healthy, it is important to realize that many surveys have linked constant snacking to weight gain. If your weight is healthy and you exercise, then the effects of snacking should be minimal. If you are struggling with your weight or want to lose weight, then you should try to eliminate or limit snacking as much as you can. One survey found that people can get up to a quarter of our total calories from snacks.


Other good snacks recommended by the experts that Roni Caryn Rabin interviewed include cottage cheese, plain yogurt, oatmeal and a glass of milk. Good fruits to snack on include bananas and apples. Mixing in fresh fruits into yogurt or oatmeal is a good and healthy idea as a snack. A whole grain cereal is another healthy snack choice. Raw veggies with a dip are another snack idea. You can also try whole grain crackers or pita chips with cheese.


You should aim to have a snack that has both a good source of carbohydrates and a significant amount of protein. Both carbs and proteins will make you feel full and provide you with that energy and nutrients to satisfy hunger. A light popcorn snack may also fit your bill says Laura Smith of Weight Watchers.

The Simplest Food Hack May Be To Eat Nothing

It turns out that in a long line of “food hacks” and healthy eating tips related to exercise, the greatest tip may be the simplest of all.


A small study was done to test a scientific theory that has been used by athletes and trainers for years. The scientists at the University of Bath took ten overweight, but healthy, low exercise performing men and split them into two separate groups. First, the researchers took baseline blood and fat tissue samples, resting metabolic rates and found out how the men performed at baseline exercise readings.


Secondly, the men were to visit the lab on two separate occasions. First they were given no edible substance before exercising and had performed a fast the night before so that meant they were exercising with an empty stomach. On the next visit, the men were given a complete breakfast two hours before exercise was to begin. On both occasions, the men performed the same exercise, an hour of moderate treadmill walking, both times.


To make sure the results were consistent, blood and fat tissue samples were taken right before exercise and an hour after exerted had concluded. The result? When the men exercised before eating, their sugar levels were at a much lower rate, so they burned more fat exercising with an empty stomach. On the reverse, the men burned more calories on a full stomach than an empty stomach.


On a deeper, cellular level, when the men exercised with empty stomachs, the hormones that regulate metabolism and sugar versus insulin levels were much more active leading the scientists to the results that in order to lose weight and burn fat it is better to exercise on an empty stomach.


This practice has been in effect for many years as athletes and trainers have experimented for years with “meal timing”, the process of strategically planning meals in order to achieve a more fuel efficient fat burning body. Now with this initial study performed it appears that the athletes are onto something.


So the next time you want to eat before your morning work out, skip it and eat later. Your body will thank you for it.


Tips for Cutting Out the Junk and Eating Healthy

The majority of Americans are either overweight or obese, which makes us one of the top countries in the world with a weight problem. Being overweight means more than just not liking the way that you look. It plays a huge role in how you feel and your overall health. When you’re young and big, it might not necessarily be as bad, but it’ll start to take a toll on your health the older you get. One of the main culprits to our growing weight problem is the amount of junk food we eat on a daily basis.


Junk foods and fast foods are processed using a variety of chemicals that almost attract fat to our body. These high-caloric foods are riddled with fat, cholesterol and oils that do nothing to slim down our waistline. In order to get rid of the weight problems, you need to take a look at your diet and make appropriate changes. There’s an old motto that says you can’t out-exercise a bad diet. No matter how much time you spend in the gym, your diet is what will ultimately be the deciding factor in what you weigh.


To make healthier food options, you need to stop buying junk food. It can be easy in the supermarket to say that you’ll buy your favorite cookies and only eat one or two at a time, but it’s a whole different story when you’re craving those cookies at home and want to eat the whole box. Get your family involved with your healthy eating so that everyone is able to enjoy a healthier lifestyle together. For instance, don’t bake yourself chicken for dinner while everyone else gets fried wings. Making healthy choices is a step-by-step learning process. You can’t go from being a junk food addict one day to a health junkie the next and expect it to stick. Make better choices when eating out and cooking at home. It could be as simple as eating a salad for lunch as opposed to a sandwich or having a protein bar instead of a candy bar for an extra boost of energy.


The Top Pieces of Information That Your Physician Wants You to Understand

It can be difficult to see your doctor on a regular basis. Not only are you a busy person with lots to do, but you also probably want to avoid seeing your doctor because it can be annoying for them to chastise you once again on your bad habits. This is pretty common.


It can also be scary to go to the doctor. That’s common as well. If you have worries about your health, it can feel better to simply ignore them and not get them checked out at all. Of course, this is not a good idea. You should always get something checked out that you’re worried about when it comes to your health.


With that being said, it’s totally understandable that people don’t want to go to the doctor. Fortunately, some new information that might change your mind. The following is a list of the top things that your physician wants you to understand about their line of work and about taking care of your health in general.


  1. It’s hard being a doctor.


Being a doctor is difficult for so many reasons, but one of the most difficult reasons is that it’s hard to talk to patients who are scared, nervous, angry and frustrated. Cut them some slack.


  1. They only want what’s best for you.


When they tell you to stop smoking or cut back on your drinking, they’re only doing it to help you. They only want what’s best for you and your health, so it will pay to listen to them!


  1. It’s difficult to keep up with new medical information.


Not only is it difficult to be a doctor, but it can be difficult to keep up with all of the new incoming information that doctors are supposed to know as well. That’s why you shouldn’t be upset if your doctor looks at you funny when you ask them whether or not you have a little-known, brand new disease. They’ve probably never heard of it before, and you shouldn’t fault them for that. Just remember that they will look it up when you leave and always follow up with you.


The Truth Behind Why Olive Oil Is So Good for You

There’s one ingredient that everyone should have in their kitchen, and that’s olive oil. Preferably, you should have extra virgin olive oil, which means that it’s more concentrated and pure. But why exactly is olive oil so good to have as a staple in your kitchen?


The benefits of extra virgin olive oil


A recent study from Spain shows that olive oil is good for your body because it maintains healthy blood flow, and it can also clear debris from your arteries. This is important for multiple reasons. First, strokes and heart attacks are both caused by a lack of blood flow and clogged arteries. When blood can’t flow to important parts of your body like your brain and your heart, this is when terrible health complications occur.


But there are other reasons why extra virgin olive oil and olive oil in general is so healthy. When you eat a diet that’s rich in extra virgin olive oil, you also get better cholesterol. You may think that all cholesterol is bad, but it’s really not. There are both good and bad types of cholesterol, and olive oil promotes the good type. This type of cholesterol is known as HDL or high density lipoprotein cholesterol. Eating lots of extra virgin olive oil in your diet means that you’ll have higher HDL cholesterol and lower LDL cholesterol, which is well known as the bad type of cholesterol.


Furthermore, extra virgin olive oil has numerous antioxidants. Antioxidants help make up the immune systems of plants and fruits like olives. In other words, the antioxidant in plants help those plants stay away from disease, and they can help humans stay away from disease as well.


Consuming more extra virgin olive oil


First, if you want to consume more extra virgin olive oil, stop cooking with butter and margarine altogether. Unless you are baking, replace almost all of your butter and margarine with extra virgin olive oil. Next, switch from cream-based salad dressings to vinaigrette-based dressings, and always choose olive oil. Doing these things will help your health in numerous ways.


The Top 3 Things You Need to Know About Going Vegetarian

Individuals decide to become vegetarians for numerous reasons. Some people become aware of certain cruelties to animals and decide that they’d rather not eat them. Other people decide to become vegetarians for environmental reasons, and still others do it for specific health reasons.


If you have been considering becoming a vegetarian, this can be a great idea for you, but you need to know a few things before you get started.


Important things to know before becoming a vegetarian


  1. You’ll need to make a special effort to get enough protein to your diet.


First, make sure that you put special effort forth when it comes to including protein in your diet. Vegetarians don’t eat meat or fish, so you’ll need to substitute these foods with others that contain adequate amounts of protein. For example, if your diet allows eggs, these have tons of protein. Nuts and beans can be helpful in this capacity as well.


  1. You’ll need to watch out for foods that contain hidden animal products.


Many products may appear vegetarian-friendly, but they really aren’t. Keep in mind that vegans are different than vegetarians because they don’t eat anything having to do with animal products at all. This means that they won’t eat honey because it comes from bees. They won’t eat eggs or dairy products either. Vegetarians often eat products like honey, eggs and dairy products, but they may not be happy eating foods that actually contain animal byproducts such as chicken stock or gelatin-based candies.


Watch out for foods like these because they often contain hidden animal byproducts. You’ll need to become accustomed to reading food labels all the time.


  1. Get good at exploring recipes.


Finally, try not to eat the same, boring dishes all the time. You may be deterred from vegetarianism if you only eats salads and vegetarian-based soups because that’s simply too boring. The truth is that there are numerous recipes out there that don’t have meat or meat products in them, and they are delicious and easy to make. But you need to seek them out, so start becoming a vegetarian chef now. You’ll be glad you started learning.


The Top Delicious and Healthy Snacks That You Must Try

Often, snacks that are touted to be healthy are actually not very tasty, but the following list will give you some ideas for healthy snacks that you can try at home, and the good news is that they actually taste good!


Vegetables and dip


You can also substitute hummus for the dip in this snack. It’s fairly basic, and it’s a great thing to have in your refrigerator at all times because it keeps you from turning right to the chips when you want a snack.


Simply chop up some of your favorite vegetables and arrange them on a plate along with some sour cream-based dip. You can get seasoning packets for your dip at your local grocery store. As stated, hummus can be a great replacement for dip too, and it even provides added protein for vegetarians and vegans. Some good ideas for vegetables to chop include carrots, celery, cauliflower, broccoli, sugar snap peas, green onions, cucumbers, cherry tomatoes and bell peppers.


Air popped popcorn


Popcorn can be lethal if it’s covered in butter and salt. Cheesy popcorn isn’t much better. But air popped popcorn with a light amount of salt and maybe even a little bit of Parmesan cheese can be healthy and delicious as a stack on any day.


Apples and peanut butter


Apples and peanut butter are an excellent snack, and they are super quick and easy to make. Simply core an apple, slice it up, and put a little bit of organic peanut butter on each slice for a delicious treat. The best apples to have with peanut butter are slightly sour, so choose Macintosh apples or Granny Smiths. Fujis can also be great with peanut butter.


If you don’t like apples or you want to cut even more calories, you can also try celery and peanut butter. For ants on a log, put a few raisins or dried cherries on top of your peanut butter as well, and that will give some added flavor.


Try all of these snacks to help keep yourself healthy without depriving yourself of tasteful foods.


Trendy, Healthy Muffins Food Hacked for Your Family

If you’re any kind of Foodie whatsoever, you’ve noticed that muffins are Big this year. Muffins from your mother’s days were delicious little cakes that came in flavors like lemon, cinnamon, and blueberry with crunchy-soft muffin tops that had been carefully baked in a 350* oven to obtain the perfect texture. Add butter or icing, and that is the original version of the perfect muffin.


But, times have changed, and food hacks have become the latest trend just like muffins. They have forever changed and renovated the simple food groups like the muffins of our history. Food hacks are popular this year, and there are thousands of sites to find the talented hackers and their creations.


Food Hackers


So, what is hacking exactly? It is an innovative and creative method of reintroducing favorite and established staples back into the food kingdom.


A popular example is the ingenuity at Frito-Lay that devised the walking taco. This version of a taco is made by adding ground beef, lettuce and salsa to an individualized-bag of Fritos. The owner is free to walk anywhere with his “taco on-the-go.” This is food hacking at its finest. It has taken the old, boring recipes of yesteryear and transformed them into new, delicious evolutions that are making it in the food world.


Here are 10 ways to transform the ordinary muffin into a sweet or savory bite. The benefits in creating these “muffins” are that you can use all natural ingredients, and since they are being prepared in a muffin tin, the sizes and portions are uniform. They can be sweet or savory, and you can make them as nutritious and healthy as you like:


Turkey Sausage, Broccoli, Egg, and Cheddar Muffins; Cookie Marshmallow S’Mores; Pepperoni Pizza Pull-Apart Muffins; Frozen Steel-cut Oatmeal; Baked Eggs in Ham Cups; Cheesy Bacon Tater Tots; Frittata Muffins made with choice cheeses and veggies; Jiffy Corn Mix Corn Pups; Tostadas with corn tortillas and mini-Ricotta Bites.


To find out more about food hacking or to get the recipes for these scrumptious “Hacked Muffins,” simply use Google, and you will also find hundreds of other professionally hacked food for your family.

Food Hackers Tips to Create Healthier Meals

Updating food recipes, or food hacking, is the latest trend. Taking one food or style of cooking and replacing it with a more updated version is the basic definition of food hacking.


For instance, if you want to eat healthier, lose some weight or just renovate your eating habits, you can try these six ways hackers have found to cut carbs:


1) Have open-face sandwiches with 1 slice bread.

2) Start your meals with protein to satisfy your hunger quickly.

3) Use lettuce to wrap in a sandwich, not bread.

4) Have puffed oats for breakfast in place of oatmeal.

5) Use cauliflower instead of potatoes in “mashed potatoes.”

6) When eating pizza, have thin-crust instead of regular or thick crust.


To eat healthier in for other reasons, here are eight tips that will cut calories, but you’ll never know they’re missing.


1) Trade ice cream for sherbet.

2) Take a paper towel and blot the oil off pizza.

3) Eat bagel flats instead of whole bagels.

4) Order sauces and dressings on the side tp add as you go.

5) Drink unsweetened almond milk; it has half the calories.

6) Eat light fish instead of dark fish like salmon, which has more calories.

7) Bake or broil everything. Frying has more calories and harmful toxins.

8) Eat quinoa instead of rice; it also is a complete protein.


So you can see that food hacking transforms the way to think about the food too. Eggs get so traditional when all you do is scramble and fry them every morning. Try some of these egg hacks that will get your day started on a new note while adding protein to your diet.


1) Fry eggs on pre-fried onion rings.

2) Make hard-boiled eggs in the oven like Elton Brown on Food Network.

3) Cook egg omelets in the waffle iron.

4) Microwave an egg in a cup for one minute.

5) For a large crowd, crack and bake eggs in muffin tins.


All of these tips are designed to help you and your family eat healthier, so choose the ones that fit your lifestyle and use these food hackers tips.