Walk as much as possible. Yes, everyone likes to get the closest spot at work or ride the elevator. However, even the smallest amounts of physical exertion can make a difference to your body. It all adds up over time too. The rule here is: any exercise is better than none.

Try to spend at least an hour a day outside. Sitting near a window can help too. The sun provides your body with essential Vitamin D, which enhances your mood and boosts your immunities. Ever wonder why people tend to be more sick and less happy during the winter? It’s because they spend less time outdoors.

The guidelines of the Food Pyramid can often be difficult to incorporate into your routine; especially when you are busy and food choices are limited. Our general role is to eat at least one serving of fruit and vegetables per day. This is definitely not the recommended nutritional serving for your body, but some fruits and vegetables are better than none.

One of the best things you can do for yourself is get regular sleep. Notice: we did not specify an amount. We understand that it can often be impossible to get the prescribed eight hours of sleep every night. However, it can still make a huge difference if you are going to sleep and waking up at about the same time every day. Once your sleep pattern becomes routine, you will feel more rested after you wake up and throughout your day. Even if you are only getting around six hours of sleep.

There are hundreds more health tips that we could give you. We decided to keep it down to the few tips that are easiest to fit into your already-hectic schedule. Even though they seem small, you will notice an improvement in your mood, health, and energy.

Three Healthiest Fruits

First on the list are apricots. These little fruits are packed with Beta-Carotene (also found in carrots). Your body converts Beta-Carotene into Vitamin A, which is great for your skin and eyes. It could potentially prevent certain skin cancers. The Beta-Carotene in apricots can also get rid of free radicals.

Apparently, avocados are the second healthiest fruit. The key element is Oleic Acid. This fatty acid lowers levels of bad cholesterol and increases levels of High-Density Lipoprotein (HDL). HDL is a good form of cholesterol that removes bad cholesterol from your blood. It also decreases the risk for heart disease.

Raspberries are so delicious. Thanks to Ellagic Acid, they also have anti-cancer properties. Raspberries are full of Vitamin C and Fiber. Both of these normalize cholesterol levels and lower the risk of heart disease. This is good news for people who love to eat raspberries; and a good reason to start, for those who don’t.

Three Healthiest Vegetables

The number one healthiest vegetable is an onion. Onions contain a high amount of Quercetin, which is one of the most powerful plant-derived antioxidants. Research has shown that these antioxidants (also known as flavonoids) help prevent cancer. If you are going to eat onions, just remember to carry gum.

Artichokes contain Slymarin, which is an antioxidant that prevents cancer. They also have plenty of fiber, which regulates cholesterol. Artichokes are a different looking vegetable and some people may not find them appealing. In our opinion, nothing is better than steamed artichokes dipped in butter…Low-fat butter of course.

The third healthiest vegetable is ginger. The main substance in ginger is gingerols. Gingerols can help reduce nausea, fight migraines, and prevent arthritis pain. Ginger is low in fat and calories.

Wow! It seems like every one of these fruits and vegetables either prevents cancer or heart disease. Some prevent both. We don’t have to tell you that a fast food diet will significantly increase your health risks. Next time you are craving a burger, just remember that there are other delicious and healthy food options. If nothing else, put lots of onion or avocado on your burger.

The Food Pyramid has undergone some drastic changes over the past several years due to the USDA’s indecisiveness.

Well, now the Pyramid has completely morphed into a Plate…of all objects! That’s right, if you’re behind the times, its recommended that children and adults now follow the “Food Plate.”

How the Plate Looks

The very last edition of the Food Pyramid decided to omit the sweet, sugars, oils, and fats category, which is about the only similarity that we could find between The Pyramid and The Plate.

As for the Plate, its made up of four pie slices that include the food groups of : Grains, Vegetables, Fruits, and Protein. And on the upper right hand corner there is a drinking glass-like object that represents dairy.

And in terms of the breakdown, the Vegetable pie slice seems to be the largest, followed by Grains, Fruit, and then Protein. Dairy is obviously the smallest of the food groups, which is why it was relegated to being the “drinking glass.”

The Guidelines

Every Food Pyramid has also come with written, bullet-point guidelines, and the Food Plate is no different (okay so there’s another similarity). These new guidelines fall under the category of Balancing Calories, Foods to Increase, and Foods to Reduce.

As for the caloric guidelines, people are instructed to “enjoy” what they eat, but to eat less and to avoid large portions. Can you enjoy food and not eat a lot of it?

Moving on to the foods we should eat and decrease, this is where the plate analogy comes into play. We’re instructed to fill half of our plate with fruits and veggies, and to make half of our grain portion whole grains. On top of that, its also wiser to drink fat-free or 1% milk according to the USDA.

On the other hand, foods that are high in sodium should be avoided. These include soups, breads, and even frozen meals. Lastly, a healthy diet will also include more water and less “sugary drinks.”

What I Think of the Change

As for my personal taste between the Food Pyramid and the Food Plate, I kind of prefer the Plate…as silly as that sounds. It’s a more simple analogy and look, and should catch on with people in no time as long as they can get over the fact that the Pyramid is gone.

That being said, I wouldn’t be overly surprised if the USDA switched back to the Pyramid or another object in the future. After all, it never seems like they can make up their mind.

If you want to learn more about the new Food Plate, click on this link.

Tailgating and football go hand-in-hand just as much as chips and salsa. Speaking of chips and salsa, there are several ways that you can make this dish and others at your tailgate party a little healthier by making a few smart food choices.

In this post, we’ll let you know how you can still enjoy good food, watch some great football, and keep those inches off your waste by sharing with you a few of our tailgate recipes.

So without further ado, back to those chips and salsa….

Skip the Cheese

Chips and salsa, and fries for that matter, get a whole lot unhealthier when you drench them with melted cheese. So do yourself a favor and omit the cheese if you can allow yourself to do so. Sure, cheese tastes great with anything, but it also contains a lot of fat and extra calories that you don’t need.

Also, have you noticed how Subway and Gandolfo’s have started selling baked Lays and other brands of potato chips? That’s because baked is healthier! Needless to say, you can also find baked tortilla chips at your local grocery store. Not only are they healthier, but they are just as tasty as well.

Lean Meat and Wheat Bread

Speaking of sandwiches, meat is always a must at a tailgate party. Along those lines, concentrate on buying lean meats that won’t balloon your fat count. The leaner the meat, the healthier of an option it’ll be.

Also, if you’re planning on making a bunch of subs, you should also consider buying wheat bread or rolls instead of white. Wheat contains fiber that is essential for a healthy diet because of its ability to cleanse a body’s system. And if you’re wanting to eat super healthy, you can also avoid the mayo or miracle whip as well.

Consider the Vegetable Platter

Now, we know that veggies aren’t the most popular food item…especially at a tailgate party. But it doesn’t hurt to at least have a small platter as an option for you and other health-conscious guests. Containing a host of vitamins and minerals, there is nothing better for your body than a hearty helping of veggies.

Also, we all know that a veggie platter has to come with dip right? Look for a low-fat dip alternative that can complement your healthy food option. After all, its no good to take one step forward, if you’re just going to take one step back by drenching your carrot in a high-fat ranch or cream cheese dip.

Fruit Over Cookies

Lastly, dessert is a must as well when it comes to tailgating. Sure cookies, brownies, and the like are great and all. But you’re body is not going to like all that sugar and fat that it intakes…trust us on this one. Although you’ll probably still want to accommodate your friends with some goodies, you can also consider providing a healthy dessert alternative such as a fruit platter or kebob.

After all, who doesn’t like grapes, watermelon, pineapple, honey dew, cantaloupe, and especially strawberries?

Last Word

In ending, we’d encourage you to try out these ideas. See which ideas your friends and family like, and don’t like, and then stick with the one’s that work. You may be surprised at how much they enjoy eating healthy food options…

Often, we tend to eat out when we don’t feel that we have enough time to cook a well-prepared, healthy meal – or at least that’s our excuse anyways. Well, if you’re someone who feels that you’re always in a time crunch and that its affecting your diet, we’re here to help you out!

In this post, we’re going to go over a few of our favorite “30 minutes to prepare or less” meals that can have you well (and healthily) fed and still leave you with enough time to attend to other things.

Fish Tacos from Heaven

If you like Mexican, and you life fish, you’ll love this easy-to-make recipe. Sure, you can go to any mexican or tex-mex restaurant and probably find a hearty sampling of fish tacos, but making them yourself will be much healthier and less expensive.

Here is what you’ll need for this recipe:

-Store-bought fresh salsa
-3 tablespoons all-purpose flour
-1/8 teaspoon ground cumin
-1/8 teaspoon salt
-1/8 teaspoon cayenne pepper
-1/3 cup beer (or ginger ale)
-8 ounces tilapia fillet, cut crosswise into 1-inch wide strips
-2 teaspoons canola oil
-4 corn tortillas, warmed

Now then, once you have all the ingredients you’ll need, you can start cooking. First of all, you’ll want to combine the salt, ground cumin, cayenne pepper, and flour into a medium-sized mixing bowl. From there, you can whisk in the beer or ginger ale if you don’t drink alcohol, to create your batter.

Once you have the batter prepared, you can dip and coat your tilapia into the batter. From here, take a large skilled and heat it over a medium-heat burner. Once the skilled is nice and hot, place your tilapia on the skillet and let it cook until the outside has a nice crispy and golden tinge to it. You can also flip the tilapia over after a few minutes to brown both sides evenly.

Once your tilapia is done cooking, simply serve it with the corn tortillas and salsa! This recipe only contains 2 grams of saturated fat, 57mg of cholesterol, 408mg of sodium per serving, and 409 calories combined, per serving.

Grilled Cheese Anyone?

Grilled Cheese can be the perfect lunchtime meal or with tomato soup on a cold, winter day. Here are the ingredients you’ll need for this recipe, including:

-4 poblano peppers (see Note)
-1 14-ounce can pinto beans, preferably low-sodium
-3 tablespoons prepared salsa
-1/8 teaspoon salt
-1/2 cup shredded Monterey Jack or Cheddar cheese
-2 tablespoons low-fat plain yogurt
-3 scallions, sliced
-2 tablespoons chopped fresh cilantro
-8 slices sourdough bread
* You’ll need a panini maker for this meal as well

Once you have all of your ingredients in order, you can place the 4 poblano peppers in a covered bowl and microwave them on High for about 3 to 4 minutes. Once they are done, let them cool.

While the peppers are cooling, you can combine the salt, salsa, and beans in a medium-sized mixing bowl. Make sure to “paste” the beans by mashing them up with a fork. Once you’ve accomplished this task, you can combine the yogurt, scallions, cilantro, and cheese in another bowl.

Now, back to the peppers. Once they are cool, cut them in-half and be sure to slice off the stems and seeds. When you’re done cutting the peppers, turn you’re panini maker onto its High setting. While the panini maker is heating up, you’ll want to spread your bean mixture evenly over 2,4,6, or however many slices of bread you’re going to eat (remember, 2 slices = one sandwich).

From here, you can sprinkle the cheese mixture on top of the bean mixture, put 2 pepper halves over the cheese, and then you’re all set! Place one slice of bread on top of the other, and you can stick it in the panini maker.

This recipe only calls for 415 total calories, 3 grams of saturated fat, 13mg of cholesterol, and 761mg of sodium per serving.

The Mac and Cheese You Don’t Bake

You’ve probably heard of No Bake Cookies before, but have you heard of No Bake Mac and Cheese?! Here is what you’ll need for this recipe:

-8 ounces whole-wheat elbow noodles (2 cups)
-1 10-ounce package frozen chopped broccoli
-1 3/4 cups low-fat milk, divided
-3 tablespoons flour
-1/2 teaspoon garlic powder
-1/2 teaspoon salt
-1/4 teaspoon ground white pepper
-3/4 cup shredded extra-sharp Cheddar cheese
-1/4 cup shredded Parmesan cheese
-1 teaspoon Dijon mustard

Once you’ve gotten all of these ingredients together, you’ll first want to get a large pot of water boiling. Once the water is boiling, throw your pasta in. From here, you can add the frozen broccoli and continue to stir occasionally until the broccoli and pasta is cooked.

In the mean time, you can heat the milk in other pot until its simmering. While the milk is simmering, go ahead and add the garlic powder, salt, pepper, flour, and a little more milk together in a small bowl. This mixture can then be combined with the simmering milk. Once this is done, continue to stir and cook the mixture until it looks thick.

When the mixture is done, you can take it off the burner, and add your cheddar, parmesan, and mustard cheese into it until they all melt. Now you can go back to your broccoli and pasta, drain it, and add it to your cheese sauce mixture. This should all then be put over the burner again for a few more minutes to heat your mac and cheese all the way through.

In this recipe, you’ll only be indulging in 412 calories, 7 grams of fat, 37mg of cholesterol, and 640mg of sodium per serving.

Final Word

We hope you’ll try these recipes out and give them a shot. Its always nice to be able to feel “domesticated” while you’re preparing an easy, healthy, and speedy meal for yourself and your family.

Now, I know that we’re only suppose to talk about “healthy” food choices on this blog. But “healthy” also means “good” right? And one of the best “good” food choices you can make is deciding to eat at In-N-Out if you’re craving a burger.

That being said, In-N-Out is still a healthier fast food option than lots of its competition. By taking a bite of one of their tasty burgers, even if you get it “Animal style,” you’ll still feel like you’re tasting less grease than you normally do at a Carls Jr. or elsewhere.

Anyways, I want to tell you about my last experience at In-N-Out and why it causes me to want to go back for more – from time to time (not frequently, may I add).

The Lights

First of all, that sign and those lights that illuminate the words “In-N-Out” always attract me for some reason. I’m like a bug attracted to a lamp post when I see that huge “In-N-Out” sign.

I don’t know what it is, but In-N-Out must have hired some smart marketing and advertising gurus when they decided to configure their company’s design and look.

So there you have it, this is the first part of one’s “In-N-Out experience” that they’ll appreciate.

The Service

Another thing that does it for mean when it comes to In-N-Out is the service. You know how it is at most other fast-food restaurants. You’ll get a cashier who could care less about looking you in the face and greeting you, let alone care about the customer service they are providing. All they want to do is take your order and move on to the next customer.

I guess it comes with the pay.

But at In-N-Out, I’ve always received a formal greeting, a nice smile, and somebody who at least seems like they half-enjoy their place of employment. The little outfits they wear with the aprons and the paper hats don’t hurt either.

Either way, I like the service I get at In-N-Out. This is the second part of one’s “In-N-Out” experience that they’ll appreciate.

The Food

People sometimes complain about the menu at In-N-Out. “There aren’t enough choices,” they gripe. Or, “It’s too small,” they’ll often say. But for me, I like the fact that there are just a few sure-fire choices to pick from.

Maybe its because I stink at choosing, and making decisions. Maybe I get overwhelmed when I go to IHOP or Denny’s and see a menu with 100 different choices. But for me, I actually enjoy a smaller menu.

Now, as for the food itself, In-N-Out makes some of the freshest burgers you’ll find. If you don’t believe me, go try it for yourself. Even the lettuce has a nice, crisp, feel and taste to it. The meat is good, and always fresh, and even the cheese doesn’t taste as fake as what you’ll find at other restaurants.

And if you like onions, In-N-Out grills them….making them very tasty!

As for the fries, they aren’t the best. But you could do worse. At least they are small enough that you can stuff a handful into your mouth at once. That’s always a plus. Just dip them in some ketchup or throw some salt on them and you’ll be fine.

All that said, the food is the third part of one’s “In-N-Out experience” that they’ll appreciate.

The Satisfaction

Lastly, when you leave In-N-Out, you’ll have this satisfaction and warm feeling that comes over you. It’s like that feeling when you know that you’ve made a wise decision, or made the right choice.

You’ll get it every time you walk out of an In-N-Out and to your car. If you think I’m crazy, go test it out for yourself. You’ll know what I mean, soon enough, if you decide to try out the fourth part of one’s “In-N-Out experience” that they’ll come to appreciate.

The End

Okay, that’s long enough for a semi-unhealthy post. Just do me a favor if there is an In-N-Out near you, and you’ve never been there before to try there food.

Give it a shot before the month of October is over, okay? You can thank me later.

We all know that fast food isn’t the best for our health, in fact, its not good for our diets at all. But, fast food is so convenient and tasty, that even the healthiest of us can’t resist going through a drive-thru on occasion.

That said, you can still eat “somewhat” healthy at fast food restaurants if you pick the right choices off the menu. To help you out, we’ve created the
“healthiest” and “unhealthiest” fast food menus available today by combining foods from different chains.

Basically, please choose items from the “healthy” menu next time you want a burger or fries, and stay away from the “unhealthy” menu at all costs unless you enjoy clogged arteries and would enjoy a heart attack or stroke in the future.

The Healthiest Menu

Burger – The healthiest burger of the bunch is Wendy’s Jr. Hamburger….I know right, of course the smaller the healthier. This burger has 0 trans fats per serving, and only 8 grams of total fat as well as 500 miligrams of sodium. Although you won’t be very full after eating one of these, at least you’ll know that you made a healthy food choice — well, sorta.

Fries -The healthiest-portion-of-fries award goes to Sonic, which include 0 grams of trans fat and only have 11 total grams of fat. But stay away from those chili cheese fries…they include 9 whooping grams of saturated fat.

Chicken (Nuggets, Strips, etc.) – If you are a chicken-lover, Wendy’s Chicken Nuggets are your best bet. These little critters only contain 230 calories per 5 pieces, and include 0 grams of trans fat. There is less saturated fat and sodium as well in these chicken nuggets compared to most other chicken choices at other fast food chains.

Onion Rings – I for one hate onion rings, but if you like them, then go with A&W or Sonic’s versions. Sonic’s only include 0.5 grams of trans fat and 300 grams of sodium, while A&W’s has the lowest calorie, total fat, and saturated fat counts. Still, any onion ring is going to be really unhealthy for you, so only sample them here and there if you can.

The Unhealthiest Menu

Burgers – The worst burger is Carl’s Jr.’s Double Six Dollar Burger. This thing contains…get this, 1,520 calories, 111 grams of total fat, and 2,760 mg of sodium! This basically death-in-a-bun if you indulge in its tastiness too often.

Fries – The worst fries on the planet, health wise, are Dairy Queens. A side of regular fries has 730 calories and 1,530 milligrams of sodium. Wow! At least there are only 5 grams of trans fat in Dairy Queen’s fries compared to 11 grams of trans fat found in White Castle’s fries.

Chicken Stuff – Okay, again if you like chicken, try to stay away from Dairy Queen’s Chicken Strip Basket. Man, we are really railing on Dairy Queen today aren’t we? Well, this 6 chicken strip-containing meal manages to include 1,270 total calories, 12 grams of trans fat, and 2,910 mg of sodium in what amounts to an extremely, extremely, unhealthy meal.

Onion Rings – Hey Dairy Queen, you have a new best “most unhealthy” friend in White Castle. That’s because White Castle’s tops off the “worst foods chart” with 30 grams of trans fat in their onion rings. 30 grams! Case closed

Final Word

Just remember, when it comes to all of these counts and whatnot, that lower is better. If you stick to that rule of thumb you’ll always be eating healthier, even if you’re not eating healthy at all…if that makes any sense.

Organic Craze

Everything is organic these days! Whether its fruit, potato chips, or even frozen dinners, you can pretty much find an organic substitute for any food in your local grocery store. That said, are these organic options actually healthier for you and your body? There has been much debate on this topic, with sound facts coming from both sides.

Organic is Definitely Better for the Environment

Whether or not organic foods are healthier, this much is known – organic farms tend to preserve the environment and cut down on waste production by leaps and bounds in comparison to their non-organic counterparts.

Organic farms do not spray their produce and food with artificial chemicals, pesticides, fertilizers, and other food-preserving chemicals. These chemicals not only preserve the food, but they also kill the soil located around the food.

That said, organic food does spoil before non-organic food does…just one example of the pros and cons found on both sides of the debate.

Are Non-Organic Foods Harmful?

Some health and nutrition experts believe that all those chemicals sprayed on non-organic foods are actually poisonous to our bodies. Others, on the other hand, believe that the dosage levels of those chemicals are so small that they couldn’t possibly harm our bodies in a negative way.

After all, that’s why we have stomach acids right? Again, who should we believe in this debate?

The Verdict

I once talked to a gym trainer who told me that he never even bothers eating organically. He said that in large quantities, yes, the pesticides sprayed on non-organic foods could be potentially harmful. But those quantities are never large enough to affect our health in any negative way, according to the trainer.

In my own opinion, I’ll have to side with the gym and nutrition guru. Sure organic is better for the environment and it cuts down on the waste that we as humans produce, but the argument can’t be made at this point and time that organic foods are a healthier option.

That said, I could always change my mind if future findings can establish the health risks of eating non-organically. But for now, I’ll continue eating my chemically-sprayed foods just like many other healthy individuals around the world.

No Impact Man

By the way, if you would like to develop your own opinion on this issue, there is a great documentary titled ‘No Impact Man’ that you should watch. Basically, this man by the name of Colin Beavan, chronicles his family’s journey as they strive to not only eat organic but to live completely organic as well.

Here is Colin’s official blogspot: http://noimpactman.typepad.com/

I’m talking about things like cholesterol, fat and toxins in our diets. I realize it’s been a while since I’ve talked about eating out, but here’s a weird thing I noticed about it.

Those restaurants where you sit down and your every whim is catered to you are ironically the most healthy. On the other hand, you’re the one doing most of the “working out” at a fast food joint.

So if you’re trying to eat healthy, and want to eat out, take the time to chose a sit-down restaurant. Though this may be a little pricier, it definitely beats the medical bills you’ll be facing down the road.

And nicer establishment often include the calorie-count on the menu. This can help you stay on you diet even though it feels like you’re splurging.

And always get desert. This may seem counter-intuitive, but enjoying desert when it’s in a controlled setting is not a bad thing. In fact, it will help you to avoid splurging later.

So stay away form fast food, and you won’t need that fitness center!

However, low self-confidence isn’t just something that plagues those that think they are failures. It happens every time you compare yourself to someone else. I touched a bit on this a couple of posts ago with my “fad diets” post. In the end people will never be satisfied with how skinny they are. The media will always show them someone “better” looking.

In the end, you shouldn’t diet to get skinnier than someone else, or as skinny as someone, or even just skinny. There is no cap or definition to what “skinny” is. You should instead do things to improve your internal worth rather than your external worth. For instance: don’t lose weight to get skinny, sexy or more athletic. Lose weight to become healthy, less stressed and free to act as you choose.

And when you focus on inner attributes, the outward ones will follow. Oddly enough, when you focus on the outward attributes, like looks, money and popularity, you will be too busy to ever obtain the inward ones.

What is more important to you? Looks or Health? Luxuries or Contentment? “Friends” or Healthy Relationships?