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Resting Heart Rate 101 – What You Need to Know

resting heart rate

February is National Heart Month, so it’s time to make sure your heart is healthy. In addition to your blood pressure, cholesterol, blood sugar, and BMI (body mass index), it’s critical to know your resting heart rate. Your resting heart rate can indicate whether your heart is in good cardiovascular health. According to the CDC, cardiovascular disease is the #1 cause of death in the United States for both men and women of all ethnicities.

If your resting heart rate is too high, remember that your heart is a muscle. Like any other muscle, with the proper training, your heart can become stronger and more efficient.

What is your resting heart rate?

Your resting heart rate is the speed at which your heart beats when you’re at rest. This will vary based on a handful of factors such as your age and physical fitness levels. Your resting heart rate provides insight into your overall cardiovascular health.

 What is the healthy range for resting heart rates?

Resting heart rates should range between 60-80 beats per minute (bpm), with the optimal number being under 70 bpm.

healthy heart rates

 When’s the best time to obtain your resting heart rate?

The best time to obtain your resting heart rate is in the morning, right when you wake up. If you’re taking your heart rate manually, the American Heart Association recommends using the tips of your first two fingers and pressing lightly over the blood vessels on your wrist. Count your pulse for 10 seconds and multiply by 6 to find your beats per minute and this number is your resting heart rate. Note: Most activity trackers have heart rate sensors built-in.

What to do if your resting heart rate is on the higher end of the range?

If your heart rate is on the higher end, don’t sweat. Well, you might want to think about hitting the gym or finding an exercise buddy! The best way to lower your resting heart rate is through routine vigorous exercise. It’s important to talk to your doctor and determine the best ways for you to strengthen your heart.

running

What are the best ways to lower your resting heart rate?

  • Increase your exercise. You’ll receive the best benefits through a combination of interval, aerobic and resistance exercises. Choose an exercise that increases your heart rate between 50% and 75% of your maximum heart rate for 30 minutes most days of the week. Moderate exercise, such as walking, has not been shown to have a big impact on changing your resting heart rate.
  • Reduce your stress levels. Managing your stress can help lower your heart rate over time. Practicing relaxation exercises, breathing exercises, or meditation can help reduce your resting heart rate.
  • Cut out tobacco. Smoking and tobacco use of any kind can increase your heart rate. Eliminating tobacco not only reduces your resting heart rate, it greatly improves your overall heart health.
  • Maintain a healthy weight. Being overweight can cause your heart to work harder and speed up to adequately supply blood to your body.

Would losing weight help lower my resting heart rate?

Losing weight would definitely help lower your heart rate. It would allow your heart to slow down the rate it pumps blood and experience less stress on a daily basis. Changing your diet and increasing exercise can help you achieve a healthy weight and BMI as well as help increase your cardiovascular heart health.

Could exercise alone help achieve a healthy weight?

precision scaleWhile exercise is a helpful component in losing weight, diet and portion control are the main factors for achieving a healthy weight. Even people who are eating healthy foods can have too much of a good thing. Measuring your portion sizes with our new Precision Digital Kitchen Scale can ensure that you are not eating more than you need.

calpal scaleIf you’re serious about losing weight, keeping a food diary and regular weigh-ins will help help you stick with your weight loss goals. In addition to weight, our Precision CalPal Digital Bathroom Scale estimates your BMI and the daily amount of calories you need to maintain your current weight, making it the perfect accountability buddy.

Are there other factors that could increase the resting heart rate?

Other factors such as medication, dehydration, certain supplements, exercise overtraining, heat, humidity, and caffeine can cause your heart rate to increase or become erratic. If you also experience chest pains, dizziness, or problems breathing, you should call your doctor.

Monitoring your resting heart rate is one more tool for keeping your heart healthy. It’s easy to do and it costs you nothing. Not paying attention to your heart, on the other, hand can be very costly to your health.

resting heart rate list

 

Introducing the EatSmart Precision Digital Kitchen Scale

esp_meet_the_precision_digital_kitchen_scale_pinterest
We are excited to introduce the brand new EatSmart Precision Digital Kitchen Scale. The thin profile and black, lightweight design fits perfectly in any kitchen. It has a small footprint, measuring 9.1″x 6.4″ and the scale itself weighs in at only 11.2 ounces.

With the touch of a button, you’ll get accurate measurements (grams, ounces or pounds) within seconds. The recessed platform allows you to effortlessly weigh items on the scale itself and the plastic design is easy to clean. You can also utilize its tare (zero) function, which eliminates the weight of a plate or bowl. The LCD screen provides easy viewing angles on any countertop. The scale weighs up to 11 pounds in increments of 0.1 ounce / 1 gram, perfect for calorie or carbohydrate counting.

Here’s the front of the box: eatsmart-precision-digital-kitchen-scale-esks-12-box2


Here’s the back of the box: eatsmart-precision-digital-kitchen-scale-esks-12-box


What’s in the box:

eatsmart-precision-digital-kitchen-scale-esks-12-insidethebox

Inside the box, you will find the kitchen scale, an instruction manual and customer satisfaction guarantee.


Height of the scale: eatsmart-precision-digital-kitchen-scale-esks-12-toscale

The platform sits approximately 0.8″ off of the ground. For context of the scale’s size, here it is next to a nickel.


LCD screen:eatsmart-precision-digital-kitchen-scale-screen

The scale’s LCD display is 2.5”x .875″. For context of the display, here’s the LCD screen next to a nickel. The Precision Digital gives instant readings and will automatically turn off.


Batteryesp_meet_the_precision_digital_kitchen_scale_battery2

The Precision Digital runs on 1 Lithium Metal battery, which is included with your purchase. You will need to use a Philips head screwdriver to open the battery compartment and remove the safety strip.


Measurement modes: eatsmart-precision-digital-kitchen-scale-collage-measurement-modes

You can easily switch between grams, ounces and pounds by pushing the button on the left side of the screen.


Tare Feature:

The tare feature resets the scale to zero and will automatically subtract the weight of a bowl from your measurement. This allows the user to view the exact weight of their portion without worrying about the math. Click here to learn more about the tare feature.

 


Recessed platform:

eatsmart-digital-kitchen-scale-weighing-nutsThis kitchen scale features a recessed platform to contain foods when weighing them directly on the platform. 
eatsmart-precision-digital-kitchen-scale-collage-nuts-fb2

In this example, you can use the scale to measure one serving size of almonds. In the nutrition facts on the container, simply locate how much is in one serving size (28 grams) and add 28 grams of nuts. It’s that simple!


Features include: eatsmart-digital-kitchen-food-scale

As with all EatSmart scales, the Precision Digital includes our 100% satisfaction guarantee and two-year warranty.

Click here to purchase the scale for only $9.99.

Do you have any questions about our new Precision Digital Kitchen Scale? Please tweet them to us @eatsmartscales. We’re here to help!

How to Make Your Child Try New Foods with These 7 Proven Methods

get kids to eat new food

Do you have a little one? Then you already know that children are naturally resistant to trying new foods. While your kids may be good at eating foods they are already accustomed to, it takes a great effort for them to get used to eating new foods. And as a parent, you need to know the efficient methods you can use when introducing your children to new types of nutrition.

Here are some of the reliable and dependable methods you can use when presenting new foods to your child.

Be calm
baby holding raspberries
The last thing you want your child to know is that you are mad at him for not readily trying new foods. This is going to make the child more resistant and will eventually make them hate the food you are introducing, no matter how nutritious it is. That’s why it’s better to remain calm even when you are outright frustrated and disappointed.

Be casual towards introducing a new food to your child and ensure that you make dinner time as lively as it can be. This makes it easy for your kids to find fun in trying the new foods and become more interested in doing so.

Don’t offer alternatives

child eatingWhen introducing a new food to your child, it is important that you do not provide any alternatives or substitutes for the food.

If your kid realizes that there’s an alternative food that he/she can substitute for the new food, they will definitely not try the new food. If you are introducing pasta or veggies to your child, do not provide any other food that the child can prefer to the new food.

Do not fear or worry that your child will go to bed hungry because they don’t like the new food. You need to know that some lessons in life are best when learned the hard way. Skipping one or two meals in a week won’t do any harm to the child but will instead make them develop interest in the new food you are introducing.

Be enthusiastic about the new food

encourageEnthusiasm and positivity are contagious.

If you show your child that you are enthusiastic about the new food you are introducing them to, they will definitely feel equally enthusiastic. This positivity inclines the mind towards accepting the food more readily and without objection or resistance at all.

Eat the food with your child so that he knows that the food is right and tasty for them to try out. You cannot stress the importance of trying out a new food for your children if you are not eating the food yourself. This might send a contradictory message to the child that the food may not be as important and nutritious as you put it to be.

Be patient
baby food
It is almost impossible for your child to become fond and overly interested in a new food at first instance unless it is candy or sweets.

As such, it is important to be patient with your child as he/she tries a new food. At first, it is likely that the child will be completely disinterested in the food but with time, the child’s interest and positivity about the food are bound to increase.

According to a recent research, children try out new foods for 7-15 times before they acquire a taste for the food. Therefore, you need to constantly motivate your child to try the new food and exercise great patience while you are doing this.

Try soups

soupSoups are an excellent choice when introducing new foods to children, particularly if you’re presenting them new veggies. This is because soups can be cooked in lots of ways and they add flavor and taste to most foods. In fact, children tend to prefer soups more than other types of meals.

They also love creativity. As such, when introducing new soups in their diet, it is important to creatively prepare the soup using different flavors and serve with different meals. In addition to this, you can use special bowls and spoons to make the dining experience more special.

Involve your child in cooking

baby kitchenYour kids will exhibit little or no resistance to the food they prepared themselves.

This is because there is a sense of pride and self-belief that comes about when your child prepares his own meal. What is more important about food preparation is that children are more likely to eat new foods when they know what is in the food.

However, when having your children help you prepare and cook food in the kitchen, it is important to be extra careful so that the kids do not burn or cut themselves. It can be quite fun to have your children help you in the kitchen but an accident can happen any time. Therefore, there is need to be alert and overly cautious.

Record progress

writingThe easiest and most accurate way to determine if your child is developing interest in the new food you are introducing is tracking the progress over time.

If your child had 3 bites of the new food yesterday and after a fortnight, he increases this consumption to 10 bites; you need to record such progress. In line with this, you should also commend any improvements and accomplishments. This will motivate the child to consume more of the new food.

At first, it is possible for you to see very little or hardly any improvement as the child’s interest in the new food is very low. However, with time this is bound to increase and improve.

It is advisable that you discourage your child from eating too much of junky and excessively sugary foods. These foods are known to cause lifestyle illnesses such as hypertension and diabetics; most of which have severe effects and are life threatening. So, make sure to keep them at bay.

About the author: This blog post is written by Danny from MyParentingJournal.com, a blog dedicated to parenting best practices, advice, practical tips, and useful resources. Feel free to connect with him to share your parenting stories today.

20 Inexpensive Ways to Treat Yourself

20 inexpensive ways to treat yourself

Sometimes you need a break from your routine to feel rejuvenated and boost your mood. Treating yourself doesn’t need to involve an expensive night out or a fancy spa day. Inexpensive indulgences can have a big impact on your happiness and well-being. With Valentine’s Day around the corner, spend some time on your self-care and give yourself some love.

Whether you have time for a full day of revitalizing activities, or only 30 minutes, our list of inexpensive ways to treat yourself has something for everyone.

Make a special dinner at home.

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It’s cheaper than a fancy restaurant and you can go all out – tablecloth, candles, and fancy dishes. Our Precision Pro Food Thermometer will ensure that your dinner is cooked to perfection.

Soak in the tub.

bath

Take a long, indulgent bubble bath. Dim the lights, play your favorite music and drift away into a state of total relaxation.

Watch funny videos on YouTube.

youtube

Laughing is great way to reduce tension. Whether you watch your favorite comedian, pet, or kid videos, you’ll feel more relaxed afterwards.

Visit a local museum or gallery.

art museum

Spend some time looking at art. If there isn’t anything close to home, check out Google Arts and Culture. They have art from venues such as The Met in New York City and The Tate in London.

Give yourself a mini back massage.

tennis ball

Grab a tennis ball and stand near the wall. Place the tennis ball near where you are experiencing tension, lean back against the ball, and move gently letting the ball massage away tension. You can also do this lying on the floor.

Take a hike.

hiking

Hit a local park or hiking trail and spend the day exploring. Even local hikes require you to carry basics like water, snacks, first-aid and a flashlight. The smallest TravelWise Packing Cubes make it easy to stay organized, and they fit neatly into a backpack.

Have a movie marathon.
popcorn
Make popcorn, cuddle up on the couch and spend the afternoon or evening watching your favorite movies.

Indulge in your favorite beverage.

coffee

Treat yourself to your favorite beverage. Try these easy DIY recipes for your favorite coffee drink, hot chocolate, or smoothie.

Enjoy breakfast in bed.

breakfast in bed

It feels decadent and special to enjoy breakfast in the comfort of your own bed. Easy Homemade Waffles take just 15 minutes to prepare, and they are perfect for an indulgent breakfast in bed.

Hit the local library.

library

Browse the stacks for new ideas or old favorites. Spend some time reading just for the pleasure of it.

Have dessert.

chocolate covered cherriesDon’t wait for a special occasion. Enjoy your favorite treat in the middle of the day for no apparent reason. Need some healthier recipes? Check out our blog for Healthy Valentine’s Day Recipes, Toasted Coconut Macadamia Chocolate Bars and many other healthy treats.

Spend time outdoors.

outdoorsWhen the weather is nice, go sit in your yard or visit the local park. Read a book or simply admire your surroundings.

Go to a matinee.

movies

Check out when the local movie theater has half-price matinees and treat yourself to that movie you’ve wanted to see.

Make chocolate fondue.

fondue

Dip fresh fruit into a mixture of cream and dark chocolate for a decadent treat. Our Precision Pro Kitchen Scale helps you get the right ratio of chocolate and cream.

Take a nap.

nap

A twenty minute nap will have you feeling refreshed. Put on your softest pajamas for an extra comforting treat.

Learn something new.

learn

Go to a local lecture or take an online class in something that interests you. Sites like Coursera offer free courses from top rated universities.

Make a playlist.

playlist

Create a playlist of songs that make you happy and listen to it while relaxing.

Take an afternoon off.

to do

We often use our free time to run errands and tend unfinished business. Instead, clear your schedule and do something fun.

Explore your neighborhood.

explore

Be a tourist in your own neighborhood. Check out the free and inexpensive offerings.

Take a yoga class.

yoga

Yoga can be relaxing and rejuvenating. Your gym probably offers classes and some studios even offer donation based classes.

What is your favorite inexpensive way to treat yourself? Tweet it to us @EatSmartScales.

PIN IT FOR LATER:

treat yourself list

Heart-Shaped Recipes for Valentine’s Day

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Are you planning to make treats for Valentine’s Day? Heart-shaped foods help make the occasion a bit more special. We have gathered up some of our favorite creative recipes so you can show your loved ones how much you appreciate them. Seeing these fun and festive foods will be sure to put a smile on anyone’s face!

12 Easy, Heart-Shaped Recipes for Valentine’s Day:

Heart Shaped Chocolate Dipped Rice Krispies Treats
how-to-make-chocolate-dipped-rice-krispies-treat-hearts-the-perfect-valentines-day-treats Get the recipe from Honey & Lime.


Strawberry Nutella Poptarts
strawberry-nutella-poptarts-2-smGet the recipe from The Novice Chef.


Raspberry Macarons – The Italian Method
heart-shaped-macarons-with-raspberry-filling-12Get the recipe from Saving Room for Dessert.


Heart Shaped Strawberry Hand Pies
easy-heart-shaped-strawberry-hand-piesGet the recipe from Well Plated.


Valentine’s Day Raspberry Rolls
valentines-day-raspberry-rolls3Get the recipe from Dessert Now, Dinner Later.


Easy to Make a Valentine’s Heart Shaped Pizza the Kids will Love
valentines-day-easy-dinner-ideaGet the recipe from Capturing Joy.


Watermelon Heart Fruit Salad
watermelon-heartGet the recipe from The Designer Life.


Mozzarella Cheese Filled Hearts with Roasted Red Pepper Pesto
pie-crust-recipes-valenentines-day-food-valentines-day-recipe-heart-shaped-food-appetizersGet the recipe from Hungry Happenings.


Pink Heart Meringues Bites
pinkheartmeringues-620x413Get the recipe from Snixy Kitchen.


Heart Pancakes
heart-pancakes-12Get the recipe from Two Peas & Their Pod.


Heart Shaped Peanut Butter Cookies
heart-shaped-cookiesGet the recipe from The Semisweet Sisters.


Chocolate Raspberry Vanilla Bean Marshmallows
raspberryvanillabeanmarshmallows2collageGet the recipe from Good Life Eats.


Planning to make one of these recipes? Tag us on Instagram @EatSmartProducts with the hashtag #eatsmartlivesmart. We’d love to see it and regram you!

Introducing the Precision Power Battery Free Digital Scale

eatsmart_battery_free_precision_power_bathscaleWe are excited to introduce the brand new EatSmart Precision Power Battery Free Digital Scale. Rather than relying on battery power, the scale features unique “Step-On” Self Powered Technology. Each time the center button is pressed, the scale uses magnetic friction to automatically charge itself, making it the most environmentally friendly choice in bathroom scales.

Most scales are powered by standard, single-use batteries. Do you know how long it takes batteries to break down in a landfill? Anywhere from 100 to 1,000 years!

Simply press the center button with your toe and step on the scale. It’s that easy. One press of the button supplies the scale with power for 50 seconds. This scale is ready to go whenever you are ready to weigh in.

Say “goodbye” to batteries once and for all!

The slim, ergonomic design fits perfectly in any surrounding, and its tempered safety glass platform weighs up to 330 pounds to the nearest 0.2 lbs.

Here’s the front of the box: precision-power-battery-free-bath-scale-frontof-box


Here’s the back of the box: precision-power-battery-free-bath-scale-backofbox


What’s in the box:

precision-power-battery-free-bath-scale-insidethebox

Inside the box, you will find the bathroom scale, an instruction manual and customer satisfaction guarantee.


Four EatSmart precision sensors: precision-power-battery-free-bath-scale-feet2

Four EatSmart precision sensors in each foot of the scale ensure accurate measurements in 0.2 lb or 0.1 kg increments.


Two measurement modes: precision-power-battery-free-bath-scale-unit

You can easily switch between pounds and kilograms by pushing the unit button on the back of the scale.


Height of the scale: precision-power-battery-free-bath-scale-size

The platform sits approximately 1.25 inches off of the ground. For context of the scale’s size, here it is next to a quarter.


Push Power Technology:

 


LCD screen:lcd_screen_to_scale-eatsmart_precision_power_battery_free_scale

The scale’s LCD display is 3”x 1.5″. For context of the display, here’s the LCD screen next to a quarter. The Precision Power gives instant readings using EatSmart “Step-On” Power Generation Technology and will automatically turn off.


Sleek design:

precision-power-battery-free-bath-scale-inuseThis bathroom scale features a black-backed, tempered glass platform and 12.58″x 10.25″ base. The scale itself weighs in at only 3.4 lbs and looks great in any surroundings. precision-power-battery-free-bath-scale-inbathroom


Features include:

battery_free_amazon_bubbles

As with all EatSmart scales, the Precision Power includes our 100% satisfaction guarantee and two-year warranty.

Click here to purchase the scale for only $39.95.

Do you have any questions about our new Precision Power Bathroom Scale? Please tweet them to us @eatsmartscales. We’re here to help!

15 Easy Slow Cooker Soup Recipes

esp_easy_slow_cooker_soup_recipesThere is nothing more comforting than a hot bowl of soup on a cold winter day. Did you know you can actually make a delicious soup in your crockpot? Simply add the ingredients in the morning and come home to a ready-to-eat soup simmering in your slow cooker! Homemade soup tastes so much better than canned and these 15 recipes are healthy and easy to make. Dig out your crockpot and get ready to enjoy a nutritious homemade dinner.

Slow Cooker Minestrone Soup

slow-cooker-minestrone-soup-13

Get the recipe from Two Peas & Their Pod.


Slow Cooker Creamy Chicken Soup with Quinoa and Squash

slow-cooker-chicken-squash-quinoa-chowder-web-14-of-15-600x471

Get the recipe from Rachael Cooks.


Slow Cooker Butternut Squash Soup

slow-cooker-soup-pureed

Get the recipe from Little Spice Jar.


Slow Cooker Lemon Rosemary Lentil Soup

slow-cooker-lemon-rosemary-lentil-soup-3

Get the recipe from Melanie Makes.


Slow Cooker Split Pea Soup

slow-cooker-split-pea-soup-050-titled-e1428538964625

Get the recipe from Valerie’s Kitchen.


Slow Cooker Quinoa, Chicken and Kale Soup

slow-cooker-quinoa-chicken-and-kale-soup-editsrgb

Get the recipe from Cooking Classy.


Slow Cooker French Onion Soup

slow-cooker-french-onion-soup-6

Get the recipe from I Wash You Dry.


Slow Cooker Recipe for Easy Thai Coconut Soup with Lemongrass

recipe-for-slow-cooker-easy-thai-coconut-soup-with-lemongrass-691x1024

Get the recipe from 365 Days of Slow Cooking.


Turkey and Brown Rice Soup

turkey-and-brown-rice-in-pot-done

Get the recipe from The Magical Slow Cooker.


Skinny Slow Cooker Kale and Turkey Meatball Soup

skinny-slow-cooker-kale-and-turkey-meatball-soup-foodiecrush-com-019

Get the recipe from Foodie Crush.


Slow Cooker Creamy Tomato Soup

slow-cooker-creamy-tomato-soup-www-thereciperebel-com-6-of-6

Get the recipe from The Recipe Rebel.


Vegan Slow Cooker Black Bean Soup

vegan-slow-cooker-black-bean-soup-77_thumb

Get the recipe from Making Thyme for Health.


Slow Cooker Creamy Chicken Soup with Quinoa and Squash

vegetarian-taco-soup-crock-pot-recipe-39-5

Get the recipe from Running in a Skirt.


Slow Cooker Italian Chicken Soup

slow-cooker-chicken-italian-soup-the-lemon-bowl

Get the recipe from The Lemon Bowl.


My Mom’s Old-Fashioned Vegetable Beef Soup

beef-vegetable-soup2

Get the recipe from Smile Sandwich.


Do you have a favorite soup recipe for your slow cooker? Tweet it to us at @eatsmartscales.

Sneaky Ways to Cut Calorie Consumption and Eat More Fruits and Vegetables

how_to_cut_calories_pinterestWhether you are looking to lose weight or want to commit to a healthier diet, increasing your fruits and vegetable consumption provides numerous benefits. According to the CDC, “Eating more fruits and vegetables adds nutrients to diets, reduces the risk for heart disease, stroke, and some cancers, and helps manage body weight when consumed in place of more energy-dense foods.” Unfortunately, only 25% of Americans consume the daily recommended amount of fruits and vegetables and many people eat way more calories than recommended.

If eating less and cutting calories from your diet seems impossible, we have some tips to help you eat healthier without feeling deprived or hungry. You won’t even realize you’ve reduced calorie intake, and your new diet can help you lose one pound a week! Fruits and vegetables have fewer calories and more nutrients than typical snacks of chips, cookies and crackers, making them a great “go-to” snack option. Always remember, if there is no color on your plate, rethink your snack or meal choice and swap something out for a colorful burst of fruits and/or veggies.

A new and improved diet will have you eating healthier and feeling more satiated. What have you got to lose – except some excess weight?

Start the day with fruit or vegetables at breakfast

fruit
Adding berries, prunes, or an apple to your morning oatmeal gives you extra fiber as well as anti-oxidants. Eating eggs? Add some veggies to your omelet. The fiber helps keep your blood sugar steady throughout the morning and prevents hunger pangs mid-morning.

Add veggies to your smoothie

smoothieSmoothies are a great way to enjoy fruit on the run, but you can also add veggies for a nutritional boost. The sweetness of the fruit will mask veggie flavors, so feel free to toss in a large handful of spinach. Add in half of an avocado to make it creamier and add a little healthy fat.

Include healthy fats in your meal

avocadoHealthy fats fill you up and keep you satiated for longer than low-fat foods. Low-fat foods are not as satisfying and usually have more sugar than their traditional counterparts. Add some avocado in your salad and eat the whole egg, rather than just the white. A few nuts on top of your granola works too.

Always choose healthy snacks

celery carrot
A healthy snack in the afternoon can satisfy your hunger until it’s time for dinner. There are lots of delicious fruit/veggie snacks, and here are some of our favorites:

  • An apple, some walnuts, and a sprinkle of cinnamon
  • Celery and carrot sticks with hummus
  • Turkey slices with slivers of avocado
  • Yogurt and berries
  • A hardboiled egg and half an avocado
  • Cucumber and tomato salad drizzled with red wine vinegar and olive oil

Have a salad with your lunch or dinner

salad
Adding a side salad to your lunch and dinner increases your vegetable and fiber content. You’ll feel full without adding a lot of extra calories. Keep toppings such as croutons, nuts, and cheese to a minimum to keep calorie content under control. Top with a vinaigrette or low-calorie dressing and enjoy.

Pre-portion your snacks

precision-pro-scale
Snack foods are easy to overeat. Keep yours to the suggested serving size by measuring them by weight on your Precision Pro Digital Kitchen Scale. Save time and money by portioning your favorite eats in grab-and-go containers or plastic baggies. For example, if one serving size of cashews is 150 grams, use your kitchen scale to weigh the nuts and only consume this measured portion. Whenever possible, avoid eating straight from the bag or jar.

Avoid mindless eating

tvMindless eating and snacking tends to happen when food is in front of you and you are “focused” on something else such as your phone, TV, or computer screen. Avoid eating in front of such distractions and take time to enjoy your food. When you are aware of what you’re eating, you tend to eat less of it.

Include a source of protein in every meal

egg
Protein takes longer to digest than carbohydrates and fat, and it causes your metabolism to rise.  When you eat protein, you get full faster and stay full longer. Pair an egg or nuts with morning oatmeal, add lean chicken breast to your lunch salad, and have a piece of string cheese with your afternoon apple.

Swap out traditional carbs for veggie substitutes

zucchiniSwitching some of your carbs for vegetables can help you cut calories while keeping you full. Swap out all or some of your pasta for zucchini noodles. “Zoodles” will give you the feeling of eating pasta with less calories and carbs. Cauliflower can be cut into small pieces or riced to give you the texture of rice. When cauliflower is steamed and mashed, it can also be a substitute for mashed potatoes.

Try a new fruit or veggie monthlybroccoli

Try one new vegetable a month or experiment with a new way of cooking vegetables. Roasting is an excellent way to bring out the natural sweetness in vegetables. You may like broccoli or Brussels sprouts after all.


Pro Tip: Exercise in the morning.
Exercising in the morning encourages more movement throughout the day. Exercise helps suppress appetite for a short period. Even little bursts of extra activity during the day can help cut your overall appetite.


choice

Incorporating these tips to your everyday routine can help you drop weight without dramatic effort on your part. Regular weigh-ins can help you keep track of your success. Our newest scale, the Precision Choice Digital Bathroom Scale, is a simple scale without bells or whistles, that lets your measure your weight accurately and quickly. If you want more data, such as body fat percentages, muscles mass, body water, BMI, and other matrixes, we suggest our Precision Body Fat Bathroom Scale.body fat

Do you have an easy calorie cutting tip to share? Tweet it to us @eatsmartscales.

PIN IT FOR LATER:

cut calories list

 

EatSmart Products Featured on The Rachael Ray Show

EATSMART_FEATURED_ON_rachael_ray_pinterestOn Monday, January 2, 2017, EatSmart Products was featured on The Rachael Ray Show. As part of the “17 Top Tips to Lose Weight in 2017!“, Rachael Ray and celebrity personal trainer, Bob Harper, highlighted the importance of weighing yourself and your food. The EatSmart Precision Pro Digital Kitchen Scale and the EatSmart Precision GetFit Digital Body Fat Scale were included as essential weight management tools.

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With New Year’s resolutions in full swing, Harper told the audience, “If you’re trying to lose weight, I believe you should weigh yourself every day. You’re going to see how your body fluctuates.” Rachel recommended every other day as a more realistic option. Whichever you chose, be sure to weigh yourself at the same time each day in the same amount of clothing to get the most accurate reading.

The Precision Pro Digital Kitchen Scale is a sleek, modern scale that weighs up to 11 pounds. It’s perfect for learning correct portion sizes, measuring ingredients, and planning snacks for the week. It can weigh in ounces, pounds, kilograms or grams. The tare feature keeps life simple by automatically eliminating the weight of a bowl, plate or previous ingredients. This scale also comes with a free EatSmart Calorie Factors Book to simplify counting calories.

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The Precision GetFit Body Fat Scale is a must have tool for anyone who serious about fitness and health. Unlike your everyday bathroom scale, the GetFit Body Fat Scale estimates body fat, muscle mass, total body water, and bone mass, in addition to your weight. This scale automatically recognizes users when they step on the scale and stores personal profiles for up to 8 users. The scale also has a touchscreen interface as well as a large, easy to read LCD display.

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EatSmart scales are great tools for anyone trying to lose weight. These products help you live a healthier lifestyle and provide feedback along the, letting you know how you are doing. Our kitchen scales teach you correct portion sizes and help you stay within your daily calorie allotment. Our bathroom scales keep you accountable to your weight loss goals as well as provide other important health metrics for a complete picture of your health.

As part of the weight loss segment on The Rachael Ray Show, EatSmart Products donated 150 kitchen scales and 150 digital bathroom scales to audience members.

Why You Need a Wellness Plan and How to Create One

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A wellness plan is geared toward achieving overall health in all facets of your life. It’s a multi-dimensional look at your well-being. Wellness is defined by Merriam-Webster as the quality or state of being in good health especially as an actively sought goal (lifestyles that promote wellness). A wellness plan takes into consideration your mental, physical, spiritual, financial, professional, intellectual and environmental health.

When creating a plan for your health, you will need to assess each area of your life to determine what your goals are. Asking yourself a few key questions can help you discover opportunities for an improved quality of life and create goals accordingly.

Here are some key questions to consider when assessing aspects of your health:

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Physical health includes your medical wellness, your fitness levels, your sleeping patterns and your recreational activities.

  • What are your fitness goals?
  • Are you at a healthy weight?
  • Do you smoke, drink to excess, or take recreational drugs?
  • Do you get adequate amounts of sleep?

Nutritional health questions to take into consideration.

  • Do your nutritional habits support your lifestyle?
  • Do you eat plenty of whole foods, vegetables, and fruits?
  • Do you drink enough water?

Mental wellness includes how you deal with stress and how you manage your emotions.

  • What emotions do you feel most often and how do you cope with them?
  • Are you able to let little things go or do you dwell on them?
  • Do you feel overwhelmed by occurrences in your life?

Spiritual wellness is less about religion and more about having values and beliefs that provide a purpose for your life and your place in the world.

  • Are you able to spend reflective time alone?
  • Do you feel fulfilled in your life?
  • Can you find comfort and meaning in your daily life?

Emotional wellness means you are attentive to your thoughts, feelings, and behaviors as well as to the feeling of those around you.

  • Are you accepting of your feelings and able to remain positive, despite life’s sometimes unpleasant moments?
  • How is your self-esteem?
  • Do you have healthy relationships and friendships?

Intellectual wellness is the practice of engaging in creating and mentally stimulating activities. It includes analytical thinking, learning, and problem solving.

  • Are you frequently bored?
  • Do you have creative hobbies?
  • Are you able to see all sides of an issue?
  • How are your time management skills?

Professional health is having a career that satisfies and engages you. It’s having a positive attitude towards your job.

  • Do you feel fulfilled by your career?
  • Do you feel appreciated at work and well compensated?
  • Are you confident in your abilities to do your job and mentally stimulated by your work?

Financial wellness is your financial stability.

  • Are you living within your budget?
  • Are you able to build up a nest egg for your future?
  • Are your student loans and credit card debt manageable?

Environmental wellness is a respect for and being in harmony with your environment, including your personal space, community, and the planet.

  • Do you spend enough time in nature getting adequate sunshine and air?
  • Are your surroundings tidy and comfortable?
  • Do you make a conscious effort to save energy, reuse, and recycle?
  • Do you participate in community affairs?

Now that you have asked and answered these questions, it’s time to decide what goals you would like to establish. Keep them achievable and realistic and make both short term and long term goals.


Here are some examples on how to set your wellness goals:

Physical wellness

  • See your physician and address any health concerns you may have.
  • Have a local gym or fitness facility give you a fitness evaluation. Have a professional show you how to use the various machines. Increase your activity slowly.
  • Add more walking into your daily routine. Here are easy ways to get more walking in your day and to increase your daily steps.
  • Maintain a healthy weight. Our Precision 550 Extra Wide Digital Scale offers a comfortable extra wide platform to stand on and with weight capacity of 550lbs, it’s the highest on the market. The scale also has a beep feature, the scale beeps hen your weight locks in, allowing user to step off and have an easy view of the readout. The large LCD display has a blue backlight and is easy to read from any distance or angle.550

Nutritional wellness

  • Not sure what eating plan works best for you? Consider speaking with a nutritionist for guidance.
  • Increase the amounts of vegetables you eat and be sure to drink plenty of water.
  • Choose whole foods rather than prepackaged meals.
  • Learn what proper portion sizes are. Our Precision Pro Digital Kitchen Scale will help you measure out the perfect portions. The scale also comes with a free EatSmart Calorie Factors book to help make calorie counting easy.precision pro scale

Mental wellness

  • Make time for relaxation and reflection each day.
  • Practice deep breathing, yoga, and/or meditation to manage stress and anxiety.
  • Take a time out when you are distressed, a short walk can help lift your mood.
  • Some sadness is normal, feelings of despair are not. Seek a therapist or support group for help.
  • Never go off or reduce medication for mental health on your own, always see your mental health professional first.yoga

Spiritual wellness

  • Similar to mental wellness deep breathing, yoga, and meditation can also increase your spiritual well-being.
  • Spend some time in nature and pay attention to your surroundings.
  • Think positively, reframing negative thoughts will help relax you.nature walk

Financial wellness

  • Set up a realistic budget that lets you live within your means.
  • Consider sitting down with a financial planner to prepare for your future.money

Intellectual wellness

  • Take a class, online sites such as Coursera offer many for free.
  • Read, do word and number puzzles to keep your mind sharp.
  • Debate someone and choose the side opposite of how you really feel.crossword

Write down your goals and choose which ones you will begin working on first. In the beginning, it’s best to pick 2 – 4 goals to prevent yourself from becoming overwhelmed. Once you have achieved these, move on to the next 2 – 4 goals. Be sure to always work on different areas so your life remains balanced. When one area is neglected, it can affect other areas. For example, when your relationships are out of balance it can impact your physical and emotional well-being.

PRO TIP: For your wellness plan to work, you will need to track and measure your goals. Use a calendar to create a reasonable timeline to hit your goals.


Here are some tips to stay accountable to your wellness plan:

Keep track of progress with a journal and make notes on how you feel. Commit to journaling 2-3 times per week.

  • Are you feeling happier or more content?
  • Do you feel physically stronger or have more stamina?
  • Are you losing weight? Is that weight body fat or are you losing muscle? An easy way to keep track of your body composition is with our Precision GetFit Digital Body Fat Scale. Seeing the numbers of pounds and percentage of body fat lost or percent of muscle increased can be powerful motivation for you to continue!

Update and tweak your plan as needed.

  • Some goals may take more or less time than you planned on; adjust your timeline accordingly.
  • If something isn’t working, do not be afraid to adapt your plan to one that works better for you and your lifestyle. Situations can change and you may want to adjust as well.
  • When you do reach a goal, consider how you feel. Do you want to lose more weight, work on a new area of fitness, or save more money? Create new goals to accommodate those desires.

Get support.

  • Whether it’s a buddy, family member, or professional, have someone who can provide support and encouragement throughout your journey.

new-years-day-1926337_1920There are many aspects to health. When you take charge of your overall health, you can function at your highest potential and get the most happiness out of your life. It will take some time and practice, so remember to go easy on yourself.

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