Tag: calorie catch

12 ways to cut 500 calories a day

10 ways to cut 500 calories a day

Many skinny people have a habit that helps them burn calories without even thinking about it.

1. A little here, a little there

The most basic way to lose weight is to slash calories. That’s Diet 101. But how many do you really have to cut or burn to see results? It’s simple: You can drop a pound a week by trimming 500 calories each day. (Calories burned are based on a 150-pound woman.)

2. Tap your foot

Your skinnier friends are probably fidgeters, who burn up to 350 calories a day just by tapping their feet or being restless.

Try it for a few days. Walk around while you’re on the phone, or tap out a tune with your hands or feet (in the privacy of your own office, of course).

3. Step away from the nuts

Especially if they’re in a big bowl. The bigger the serving bowl, the more you’ll eat, Cornell University researchers say.

Nuts have heart-healthy fats, but they’re also high in calories: 1 handful (about 1 ounce) of oil-roasted mixed nuts has 175 calories; 3 handfuls have 525. Cut out nuts altogether and save more than 500 calories.

Can’t resist ’em? Eat pistachios: 2 handfuls are just 159 calories, and the shelling will slow down your munching.

4. Don’t eat in front of the TV

You’ll eat up to 288 calories more, according to research from the University of Massachusetts.

Instead, eat at the table, and trade 1 hour of TV for a casual walk. Together, that’s 527 calories burned.

5. Limit salad toppings

A big salad might seem healthy, but all those goodies on top can make it more calorie-laden than lasagna or fettuccine Alfredo. Cheese crumbles, caramelized nuts, bacon, avocado, dried fruit, croutons, and vinaigrettes can add lots of calories.

Save 500 or more calories by having just one topping, adding flavorful but lower-cal veggies (roasted bell peppers, grilled onions, or mushrooms), and using half the dressing.

6. Use smaller plates

Swap your 12-inch plate for a 10-inch one. You’ll eat 20 to 25% less—and save up to 500 calories. You won’t feel any less full, either, researchers say.

7. Skip the whip

Or at least size it down. Dessert-like coffee creations can contain as many as 670 calories, with large sizes and options like whipped cream, whole milk, and syrups.

Craving whipped cream? Try it on a shot of espresso for a total of just 30 calories. You save 640 calories!

8. Count your chips (and crackers)

No, you can’t eat your snacks from a large bag or box because it’s waaaay too tempting to eat until the bag is empty. (Remember Oprah’s blue corn–tortilla chip confession?)

A chip-bender to the bottom of a 9-ounce bag is 1,260 calories sans the dip. So stick to 1 serving, about 15 chips—that’s 140 calories—or pick up some 100-calorie snack packs and save 1,120 calories.

9. Serve and sit

Family-style meals, with platters and bowls of food on the table, invite people to go back for seconds and thirds.

Cut hundreds of calories by filling plates before bringing them to the table; leave serving dishes in the kitchen, too.

10. Skinny up cocktails

Syrups, sour mix, sugary fruit juices, and creamy additions turn drinks into desserts: an indulgent Mudslide can have more than 800 calories.

Order drinks mixed with club soda, tonic water, cranberry juice, or a squeeze of citrus; or try distilled liquors on the rocks. You’ll save up to 800 calories.

11. Don’t clean your plate

Leave 25% of your food on the plate at every meal, says weight-loss expert James O. Hill, PhD, author of The Step Diet. Save what’s remaining as leftovers for a yummy lunch the next day.

If you normally eat 2,000 calories or more each day, you’ll cut 500 calories.

12. Get enough sleep

A lack of shut-eye can make you snack, new research from the University of Chicago shows. People who got only 5 1/2 hours of sleep noshed more during the day. Snooze more and save about 1,087 calories.

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Food that will help keep you cool

Food that will help keep you cool

Ice cream won’t do the trick, but a leafy garnish placed on some desserts can work wonders.

Ice Creams

A big scoop of ice cream may sound appealing when you’re battling summer’s scorching temperatures, but—surprise!—it’s only a fleeting fix that’ll leave you hotter than before. Once your body starts digesting and storing those calories, your temperature will rise. However, there are eats out there that can actually help you beat the heat by triggering cool-off nerves, causing you to sweat, providing essential fluids and more. From juicy fruits that hydrate to spicy dishes that kickstart your body’s natural cooling system, discover five foods that’ll (almost) render your A/C optional.


By triggering the cold-sensitive nerves in your mouth, mint works wonders to cool you off—especially when it’s eaten fresh, and it doubles as a digestive aid. Tucked into a chilled salmon salad with snap peas and orange, or paired with ribbons of cucumber and peanut-crusted chicken, it’ll soothe your senses with each and every bite.

Chile Peppers

In hot-climate countries such as India and Thailand, spicy foods are a mainstay. Why? Because one of the chemicals found in them, capsaicin, triggers a reaction in your body that makes you sweat, a process that helps your body regulate its temperature. See for yourself by trying a spicy noodle dish that includes cooling mint to counteract the serrano chiles, or a taco filled with chipotle-flavored shrimp.


It’s a well-known fact that veggies are good for you, but in the dog days of summer, certain types are even better than others. Water-rich vegetables like cucumbers, radishes and leafy greens, are a sneaky source of hydration, a crucial thing for your body since you can’t cool off by sweating unless you are properly hydrated. Layered onto a creamy white bean sandwich or tossed with cold sesame noodles, they’ll also add flavor, crunch and color to your meal.


Naturally sweet and refreshing, fruit is a welcome—and easy—swap for sugar-laden frozen treats when temps run high. The key to cooling off is choosing juicy fruits that have a high water content (for hydration), such as apples, melon and watermelon. And don’t just stop at snacking on them—make sure to get your fill by incorporating them into meals, with a salty-sweet watermelon and feta salad and chicken with crisp apple-celery salad.

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Icelandic yogurt and powerful superfoods you may not know

Icelandic yogurt and powerful superfoods you may not know

An Icelandic yogurt and an ancient grain are among the hot items that pack a nutritious punch.

Is Greek yogurt already old hat? If you love expanding your nutrition horizons get ready for a whole new crop of superfoods bound to become the next big thing:

Skyr This Icelandic yogurt is technically a soft cheese, but its texture and nutrients are similar to Greek yogurt, and it includes the same basic ingredients: skim milk and live active cultures. Skyr is made using a centuries-old straining processes that removes the whey (liquid), which makes it creamy and thick (stick a spoon in it and turn it upside down – it won’t fall out!) without providing any fat. A single 6 oz container of plain, nonfat packs 17 g of protein compared to about 15 g in Greek and 8 g in traditional yogurt.

Teff Whole grains have been white hot for the past few years but the most recent trend is ‘what’s old is new again’ and teff is an ancient grain that fits the bill. This African whole grain is used to make spongy Ethiopian flatbread. It’s known for its sweet, molasses-like flavor and its versatility; it can be cooked as an oatmeal alternative, added to baked goods or made into “teff polenta.” It packs twice the iron of other grains and three times the calcium.

Cupuaçu Finding the next obscure fruit with a high nutrient profile is big business. Some such as pomegranate, goji berry and açai have enjoyed serious staying power, while others have been more fleeting. Experts predict that cupuaçu will be the next to test its trendiness. This creamy-fleshed, distinctly flavored fruit related to cacao grows in the Amazon and is known for its high levels of antioxidants. Its juice tastes like pear with a hint of banana.

Black Garlic Free from additives and preservatives, black garlic is made from whole garlic that’s been aged for a month in a special fermentation process under high heat, where it develops its darker color, softer texture and sweeter taste. It’s been shown to pack twice as many antioxidants as raw garlic and because it’s soft you can easily spread it on whole grain bread or crackers. It’s sweet and delicious and won’t give you garlic breath like its unfermented cousin!

Chia Seeds These small oval seeds pack more heart and brain saving omega-3 fatty acids than flax seeds, don’t go bad as quickly, and have been shown in research to lower blood pressure and inflammation, a known trigger of premature aging and disease. Just one Tbsp provides 5 g of fiber, about twice as much as golden flaxseed. Whip some into a smoothie – just be prepared for gel-ish texture since these gems soak up about 12 times their weight in fluid.

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