Healthy Eating 

Do You Understand True Portion Sizes?

We have been told repeatedly that portion sizes of many restaurant foods are too large. We know that our portion sizes need to be reduced for weight control, but how do we determine what the proper portion size is? There are a few general portion rules for the food groups, but it always depends on how many calories you need to eat in the day, which varies based on the individual’s needs. Some may need to only eat one portion while others may need to eat five or ten for optimal health….

Read More
Healthy Eating 

How to Eat Healthier at Japanese or Sushi Restaurants

The first thing many ask about Japanese or Sushi cuisine is, “what about all the rice?” Yes, Japanese food is typically served with rice. But, not all traditional Japanese food includes rice. So, no need to worry about those extra carbohydrates. I will review the best and worst health choices for when dining out at Japanese restaurants. Avoid Tempura and Katsu: Means breaded or battered and fried. Condiments and sauces on sushi: Sushi with cream cheese and sriracha chili sauce mixed with kewpie mayo (the standard spicy mayo sauce) can increase the calories. Other sauces: Soy…

Read More
Healthy Eating 

20 Surprisingly Healthy Waffle Recipes

Who says waffles have to be unhealthy? Here are 20 recipes that will change your waffle game for good. If you’re like, well, just about everyone, you know how great it is to start the morning off with waffles. You probably also question the healthfulness of doing it too often. Fear not. Waffles can be much more than butter-soaked, syrup-laden pucks of refined flour and these recipes will show you the light. By including nutritious toppings and ingredients like cottage cheese, fresh berries, banana slices, zucchini, and fried egg, you can elevate…

Read More
Healthy Eating 

20 Healthy Protein Bar Recipes So Good It Feels Wrong

If you like to make delicious on-the-go snacks, you’ll love these healthy protein bar recipes. Generally speaking, store-bought protein bars suck for a few reasons: They’re often full of artificial sweeteners, fillers, and other chemicals They almost always contain blends of low-quality oils and protein powders They usually taste like crap Homemade protein bars on the other hand…they can be amazing. They’re easy to make, can taste like a dessert while being quite nutritious, and they don’t make much of a caloric dent in your meal planning. These protein bar recipes…

Read More
Healthy Eating 

10 Delicious Mashed Potato Recipes Under 300 Calories

If you like mashed potatoes but don’t like all the fat and calories, then you want to check out these delicious recipes. Whether you’re tracking your macros or following a meal plan, it’s much easier to hit your numbers when you stick to simple, homemade foods. Potatoes fit the bill, but mashed potatoes present a problem: Most recipes call for gobs of butter, cream, and cheese, which simply doesn’t work unless you’re following a particularly high-fat diet. It doesn’t have to be this way, though. As you’ll see, you can replace those high-calorie ingredients with…

Read More