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.




How Sugary Drinks and Artificial Sweeteners Can Affect Your Health

Everyone has heard the saying you are what you eat, but how about you are what you drink? Yes, the liquids you consume have a direct effect on your health and energy levels. Here are some things to consider next time you get thirsty.


Sugary Drinks


One can of soda or an eight-ounce glass of flavored fruit juice contains over ten teaspoons of sugar. This amount may not sound like a lot, but the American Heart Association recommends no more than nine teaspoons daily. The average person drinks two glasses per day. When you do the math that equals over 20 teaspoons of sugar per day.


Over time high sugar consumption can lead to many health problems, with the most common being diabetes. Researchers have discovered people with diabetes are more likely to suffer from poor memory, slow reaction times, and irregularities in white matter.


Artificial Sweeteners


Recent research has linked artificial sweeteners found in diet sodas to increased stroke risk. Studies find people who drink up to six beverages weekly are fifty percent more likely to experience a stroke. Researchers are still working on pinpointing the exact correlation between the two.


The Options


Instead of sodas or overly sweetened beverages, there are several other options to choose from which won’t adversely hurt your health. The first and most obvious recommendation is water. It contains no sugar or artificial sweeteners and is the healthiest beverage to reach for when you are thirsty.


However, if you are craving something sugary, consider natural sweeteners such as stevia or monk fruit. These natural additives reduce cravings while helping you avoid issues such as fluctuating blood sugar and brain fog.


Teas offer your taste buds reprieve, and many brands contain fruit essences such as pomegranate and acai that provide you with just enough hint of sugar to satisfy that sweet tooth.


You don’t have to give up sugar or artificial sweeteners entirely, just limit the amount you drink. Add more water, green tea, or stevia to your diet for variety. These simple changes will leave you feeling more energized and in better health.




Spring Party Dishes

You can offer healthy dishes at your spring dinner parties without sacrificing the fresh taste and brilliant colors of the ingredients that you want to use. A nice pasta salad with cherry tomatoes, peas and copped asparagus is a good way to kick off any spring party. Top the salad with a bit of honey and lemon juice for a sweet and sour flavor that brings out the taste of the tomatoes. Spring pizzas are an idea if you want to get your kids in on eating healthy. Use pizza dough that you buy at the store, topping it with a bit of mozzarella cheese, ramps and scallions.


Spinach salad doesn’t have to be dull and flavorless. Add some crisp bacon for texture along with slices of boiled eggs and mushrooms that have been lightly browned. This is a crunchy salad that has the protein that the body needs along with the fiber and folic acid of the greens. No spring party is complete with a dessert. Currant scones are the ideal sweet treat and can also be enjoyed for breakfast the day after the party.


When you’re grilling on a warm spring evening, consider putting a few pieces of asparagus on the grill as well. Sprinkle a small amount of salt, pepper and Parmesan cheese on top of the asparagus before you put it on a grill gently covered with olive oil. Asparagus can also be used in a delicious casserole. All you need is pastry dough and a few herbs that you enjoy using with the asparagus. Bake the casserole until the dough is lightly browned on top. If you have a pasta dish at your spring party, consider making a dressing with lemon juice. You can use almost any other ingredient with the lemon as it will bring out the subtle flavors of the pasta and the other ingredients that you use. Seafood is also a good item to add to pasta dishes as it’s healthy for the body with high amounts of protein and omega-3 fatty acids.


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.

Comparing Red Cabbage To Bluberries In Terms Of Nutrition

One reader at the New York Times inquired about the nutritional content of red cabbage versus blueberries. The reader said that both red cabbage and blueberries seem to have the same color, which should suggest the presence of powerful nutrients and antioxidants. He also asked if red cabbage was superior overall because it is much cheaper and available year round. It is important to point out that red cabbage actually refers to purple colored cabbage as the cabbage is not actually red but purplish and similar in color somewhat to a blueberry.


Times reporter Roni Caryn Rabin inquired about the nutritional content of purple cabbage against that of blueberries to numerous experts. Here is what she found out. According to Amy Howell of the Amy Howell at the Marucci Center for Blueberry and Cranberry Research at Rutgers University you will not get the same or equivalent quantity of antioxidants from red cabbage as you would from eating blueberries. The berries contain a significantly higher amount of antioxidants than purple cabbage, even if the cabbage is eaten raw based upon a study done by the United States Department of Agriculture. That being said, purple cabbage is still a highly nutrient dense and antioxidant rich food on its own that is extremely healthy to consume.


A closer look at the antioxidant compounds of red cabbage reveals that the cabbage has only one parent anthocyanidin. This parent anthocyanidin is what makes up the anthocyanins or plant pigment and antioxidants found in red cabbage. While red cabbage contains only one parent anthocyanidin, blueberries contain five anthocyanins and many other derivatives. According to Dr. Howell of Rutgers University, the greater number of different anthocyanins means that blueberries will have far more health benefits than red cabbage was has only one anthocyanidin that makes up the pigment and antioxidants.


Dr. Howell of the Center for Blueberry and Cranberry Research continues by saying that blueberries eclipse red cabbage when it comes to nutritional value and antioxidants. Mary Ann Lila of North Carolina State University in Kannapolis says that the different varieties of anthocyanins is what gives bluberries their potent disease fighting and health boosting properties. Blueberries are said to be able improve memory, prevent chronic disease and help strengthen insulin sensitivity. Something that blueberries don’t have, that red cabbage does have is glucosinolates, which are bitter compounds believed to have anticancer properties.


Healthy Eating Tips for Business People Who Are Always On-the-Go

When you’re always on the go, it can be difficult to make time for healthy eating. This happens to everyone, including parents, teens, business people and other professionals. It’s hard to stay healthy and busy at the same time!


Fortunately, we have what you need to straighten up and get healthy without losing time. The following tips will help you stay healthy when you’re on-the-go.


  1. Do all your prepping on one day.


First, do all your healthy meal prepping on one day. Sunday is a great day to do this. You can shop in the morning and meal prep in the afternoon for the rest of the week.


  1. Find a healthy fast food joint near you.


There are will always come a time when you simply cannot make lunch or dinner. In these cases, you’ll need fast food, but you’ll want to choose a fast food joint that isn’t terribly unhealthy. Find a go-to place ahead of time so that you’re covered.


  1. Set up your breakfasts ahead of time.


Breakfasts can be difficult for busy people. If you tend to skip breakfast or grab something unhealthy, you’ll need to prepare your breakfasts ahead of time. Breakfasts aren’t usually prepared during meal prep time because those are focused on snacks, lunches and dinners. Fortunately, preparing your breakfast the night before is fairly easy. Get some oatmeal out, cut up some fruit and put in a bowl or create a breakfast sandwich that you can pop into your Panini press as soon as you wake up.


  1. Always have healthy snacks in your computer bag, purse, car and office.


Finally, never leave home without a healthy snack. When you’re always on the go, it can be all too easy to grab unhealthy snacks at gas stations or fast food restaurants. Instead of resorting to this, keep healthy granola bars or a banana in your bag, purse, desk drawer and car all the time. This will make it much less tempting to turn to junk food when you’re hungry.


The Healthy and Easy Chicken Soup You’ll Want Every Day

Chicken soup is something that everyone can get behind. But it’s not as hard as you think it is to make. In fact, here’s one of the best chicken noodle soup recipes that you’ll ever find, and you can make it in less than 30 minutes.


For this recipe, you’ll need carrots, a medium white onion, celery, frozen corn, olive oil, garlic, fresh ginger, salt, pepper, basil, parsley, two chicken breasts and the pasta of your choice. This is an easy recipe because there are no measurements. You just have to eyeball everything, and don’t worry because it will turn out fine.


To start, add a few tablespoons of olive oil to a large Dutch oven. Put it on medium high heat on the stove and add your chicken breasts. Cook them until they’re done and set them aside. Add your diced onion, carrots and celery to the oil. You may need to have a little bit more oil as well.


Sauté these veggies until the onions are translucent. At this point, add a few cloves of garlic and a little bit of fresh ground ginger. Sauté this for one minute further. Add four to eight cups of chicken stock to the pot and turn to high. Now, you can add your frozen corn, salt and pepper and other spices. Basil and parsley are great dried spices to add at this point, but that’s up to you. You can also add the few red pepper flakes to give the soup a little kick.


You’ll be bringing the soup to a boil at this point. While you wait for the soup to boil, shred your cooled chicken, removing any fat, grizzle and bones. Once your soup reaches a boil, you can put the chicken in, cover the pot and turn down the heat. You’ll want your soup to cook for approximately 20 to 30 min. In the last 5 to 10 minutes of cooking, add the pasta of your choice and cook until the pasta is done. Fresh parsley or basil can be added at this point as a kind of garnish. This is a great soup that’s healthy and delicious.


The Top Things You Can Do to Eat Healthier This Week

Eating healthy is on most people’s to-do list, and if it’s on yours, you’re probably looking for ways that you can implement this task without too much fuss. The following is a list of great healthy eating ideas that you can implement this very week!


Participate in meatless Monday.


You don’t have to be a complete vegetarian or vegan to swap out meat in some of your meals. For many people, meatless Monday is a weekly event. This Monday, try making your own veggie burgers at home. There are tons of recipes on the Internet that you can use for tasty burgers that almost seem like the real thing.


Store your greens for longer and save money while eating healthier throughout the week.


Many people end up throwing out baby spinach and spring greens after a few days in the fridge because they become wilted and smelly. But did you know that there’s a way to can store your greens for longer and save money? All you need to do is put a clean paper towel into the container where you store your baby greens and spinach. This will help them to stay dry and avoid the accumulation of moisture. Excess moisture is what will cause your greens to wilt early and become bad. This means you’ll be able to enjoy salads throughout the week instead of having to scarf down your greens all at once.


Make a healthy salad dressing for delicious salads.


Finally, consider swapping out your store brought bought salad dressing for something a little better and homemade. A great Caesar dressing can be made with ingredients you probably already have in your refrigerator and kitchen cupboards. You’ll need a cup of ground Parmesan cheese, a half cup of Greek yogurt, 2 tablespoons of olive oil, one clove of garlic, 1 teaspoon of Dijon mustard, a touch of lemon zest and 2 tablespoons of balsamic vinegar. Mix everything together and add salt to taste.


Use all of the tips listed above to change this week into a healthy eating week. You’ll love it so much that you’ll want to do it the following week as well!


How to Make Sure That You Get Enough Protein as a Vegetarian

One of the main concerns of being a vegetarian is making sure that you get enough protein in your diet on a regular basis. Protein is essential to everyone’s diet, and both men and women need it to grow strong muscles. This article will outline some of the ways that you can make sure you’re getting enough protein in your diet if you’re a vegetarian.


First, the good thing about being a vegetarian is that you likely still eat eggs and dairy products, which means that you can get a ton of proteins from these foods. The whites in eggs have lots of protein, and there are a number of dairy products that also contain a lot of protein. For example, cottage cheese and various types of hard cheeses have adequate amounts of protein in them.


But you can’t get your daily protein intake from eggs and cheeses alone. Not only would this be boring, but it wouldn’t provide enough variety where protein and other essential nutrients are concerned. Aside from eggs and dairy products like cottage cheese, you can also get protein from nuts and seeds. Pumpkin seeds, for example, have tons of essential protein, and nuts like walnuts, almonds and hazelnuts can also be a good source of protein for your body.


Another type of non-meat protein is beans. Beans are great as a meat substitute as well. You can make black bean burgers, refried bean tacos and even wraps that have white beans as the centerpiece. Beans are also easy to make. You can certainly cook up your own refried beans from pinto beans, but it’s just as easy to buy a can, and if you choose the low-sodium option, they’re just as healthy as making them yourself.


Finally, if you’re a vegetarian, you still technically might eat fish although this would be called being a pescetarian traditionally. If you do eat fish, this will be a main source of protein for you as fish has tons of great protein and other essential nutrients like omega-3 and omega-6 fatty acids. Use all of these tips to ensure that your body is healthy and has an adequate amount of protein even though you don’t eat meat.


3 Ways to Make Your Diet Healthier This Week

Eating healthy is not always easy, and it certainly takes a bit of extra elbow grease. Fortunately, we have some tips to help you eat healthier this week and every week.


  1. Make a large batch of soup and save one half of it for later in the week.


Making soup is a fairly difficult thing to do. It involves a lot of chopping, blending and sautéing, and it takes a long time as well. Why not make a double batch of soup this week and save half of it in your freezer for the end of the week? A great soup to try is a basic chicken noodle or a nice and cozy corn chowder. There are tons of soup recipes online, and if they’re not healthy enough, you can always tweak them to be healthier. Avoid soups that have lots of pasta or cream in them.


  1. Make your own salad dressing.


Store-bought salad dressings may taste good, but they often contain high sugar levels and preservatives and additives. You can make your own salad dressing at home with just a few ingredients. You’ll need an oil and an acidic element. Extra virgin olive oil is the best oil use, and you can choose from various types of vinegar, lime juice or lemon juice for the acidic element. Other than that, add spices as you choose, and consider adding something like avocado and sour cream or Dijon mustard as well.


  1. Ditch the store-bought fruit juice.


Last but not least, stop drinking fruit juice from the grocery store this week. Store-bought fruit juice is chock-full of sugars that are definitely unhealthy. They also take all the fiber out of the juice, so you don’t even get any nutrients. Instead of drinking store-bought fruit juice this week, consider simply eating a piece of fruit like an orange, apple or banana. You’ll get all the added nutrients, no refined sugars and more fiber that can aid in digestion.


Try the healthy habits that are outlined above and see what they can do for your healthy eating this week.