The EatSmart Blog

Providing Tools and Tips to Live Healthier, Happier Lives

Archive for the category “Nutrition Tips”

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

 

Preventative Measures and Natural Remedies to get through Cold and Flu Season

prevent sickness naturally

Do you want to stay healthier this cold and flu season? Over-the-counter medications can help, but most merely suppress symptoms instead of helping you heal. While there are no magic cures for the common cold, you can combine preventative measures and natural remedies to help you kick your bug faster.

We’ve compiled lists of preventative measures and natural remedies that will keep you healthy this winter.

Preventative measures to protect yourself from cold and flu viruses:

face

Don’t touch your face

Cold and flu viruses enter your body through your eyes, nose, and mouth. Keep your hands away to help protect you from illness.


hand washWash your hands regularly

Wash your hands frequently, for at least 30 seconds, to remove bacteria and viruses.


water

Drink water

Staying hydrated will keep your immune system working properly.


exercise

Exercise

Regular exercise at moderate intensity levels helps the body fight stress and boosts your immune system. A brisk walk or raking leaves counts, too!


woman sleepingGet enough sleep

Your immune system doesn’t work properly if you are exhausted. Get your rest so your body is ready to fight off that pesky virus.


food

Eat the rainbow

Fruits and vegetables that are dark green, red, purple, and yellow are filled with phytochemicals. “Phyto” means plants, and the natural chemicals in them provide a supercharged boost.


calpal scale

Maintain a healthy weight

Excess body fat promotes the production of inflammatory immune cells that predispose us to illness, disease and weaken the immune system’s response to infections. Our Precison CalPal Digital Bathroom Scale helps you achieve your ideal weight.


alcohol

Limit alcohol

Alcohol suppresses the part of the immune system that protects you catching a virus. It also inhibits the immune system from fighting a bug that you already have. Stick to one or two drinks to decrease your chances of getting sick.


vitaminsTake your vitamins

The important ones are D, C, and zinc. Optimizing Vitamin D levels can help prevent illness and will ease symptoms when you get sick. Take extra Vitamin C to help your body get rid of a cold faster. Zinc can prevent viruses from gaining full access to our cells and shorten the length of a cold or flu. In order for zinc to work properly, it needs to be taken within 24 hours of when symptoms first appear.


Even with a healthy lifestyle, you may still find yourself with the sniffles or flu symptoms. The following remedies can help boost your immune system and decrease the duration and intensity of your illness.

Natural home remedies to fight the flu and cold symptoms:

saltSalt water gargle

When your throat starts to feel scratchy, mix 1 tsp of salt in a full glass of water and gargle. The salt reduces inflammation and clears irritants from the back of the throat.


oregano

Oregano oil

Oregano oil is a potent natural antibiotic and antiviral. You can diffuse the oil or dilute a bit in almond oil and rub it on your feet.


epsom salts

Take a detox bath

A bath with 1 cup Epsom salt, 1/2 cup baking soda, and a few drops of essential oil can soothe the body, balance depleted electrolytes, and helps cleanse toxins from the body.


Natural food remedies to fight the flu and colds:

garlic onions

Add in garlic and onions

Garlic and onions contain the compound Allicin, which can fight off certain bacteria and viruses. Adding this compound to your daily diet helps block infections and helps you heal faster.


chicken soup

Eat your chicken soup

It’s a proven remedy that will help clear congestion, sooth a sore throat, add vitamins and nutrients to boost your immune system, and is easy on an upset stomach.


ginger

Make ginger tea

Ginger is antiseptic, anti-inflammatory and a potent cold virus fighter. Slice up some ginger and let it steep in very hot water for five to ten minutes to create a soothing drink which also helps quell nausea.


turmeric

Take turmeric

The spice turmeric is known for its anti-inflammatory properties however it also possesses strong antiviral properties to help fight off the flu. Add a teaspoon of turmeric powder with a cup of warm milk or try this tea recipe.


What’s your “go-to” remedy for fighting colds and the flu? Please share with us @eatsmartscales.

PIN IT:

prevent sickness naturally

Healthy Picnic Recipes

ESP_healthy_picnic_recipes_pinterestThere is something fun about eating al fresco on warm summer days. However, it might be a challenge to come up with foods that are delicious, healthy and easy to transport. If you’re looking for inspiration beyond a sandwich and a bag of chips, we have found that balance with the following portable picnic recipes. They are easy to make, taste great and are sure to become your new go-to picnic items.


Strawberry Watermelon Salad with Honey Lime Vinaigrette
Watermelon-Strawberry-Salad-with-Honey-Lime-Vinaigrette_Giggles-Galore

Get the recipe from Giggles Galore.


Honey Lavender Lemonade
honey-lavender-lemonade Get the recipe from Fit Foodie Finds.


Homemade Pico de Gallo
pico-de-galloGet the recipe from Coffee Cake and Cardio.


Spiralized Carrot Salad with Lemon Ginger Dressing
Carrot-Salad-with-Lemon-Ginger-Dressing-3Get the recipe from Girl in the Little Red Kitchen.


Grilled Corn, Tomato Arugula Salad
roasted-corn-690-7Get the recipe from Seasons and Suppers.


Sausage and Pineapple Party Bites
Sausage-and-Pineapple-Party-Bites-77Get the recipe from Noshtastic.


Pecan Grape Chicken Salad Sandwich
Pecan-Grape-Chicken-Salad-Recipe-2Get the recipe from Wishes and Dishes.


Southwest Chicken Salad
Southwest-Chicken-Salad-1Get the recipe from Catz in the Kitchen.


Spicy Avocado Chickpea Salad Sandwich
chickpea-avocado-sandwich-9065Get the recipe fromVegan Richa.


Fudgy Dark Chocolate Frosted Brownies
fudgy-dark-chocolate-frosted-brownies_4358-cropped
Get the recipe from Amy’s Healthy Baking.


Do you have a favorite picnic recipe that you want to share? Tweet it to us at @eatsmartscales.

How a Kitchen Scale Can Help You Lose Weight

How a Kitchen Scale Can Help You Lose Weight

A kitchen scale is a must-have tool for anyone serious about weight loss. When preparing meals, it is nearly impossible to eyeball a serving size, and most people overestimate portion sizes. Using a kitchen scale teaches you what an actual serving of food looks like. Additionally, a food scale will give you an accurate weight, so you can easily calculate the amount of calories on your plate. Keeping your meals and snacks in check will help you reach your health and fitness goals.

Calories and nutrients are usually based on weight

Measuring cups and spoons leave room for error. It’s easy to overload them, and food can vary in volume which makes measuring cups unreliable. The best way to get an accurate serving size is to measure your food on one of our digital kitchen scales, especially when eating calorie dense foods, such as cheese, pasta or avocado. This video shows portion sizes for cheese and steak from our blogger friend Girls Gone Sporty.

Photo credit The ABCD Diariesa

Photo credit The ABCD Diariesa

Serving sizes are difficult to guess

You may read that one bagel is 245 calories, but that’s based on a 98g serving size. Many stores and food chains have bagels that are much larger than 98g. In fact, you may be eating 400 calories before you even add a topping! Small, medium and large servings vary and, as a result, so do the calories. This is why measuring by weight is necessary. This is what a serving size of pretzels looks like using the Precision Elite Digital Kitchen Scale.

No more guessing portion sizes

It can be shocking to see what an actual serving of certain foods looks like. You may think you know the portion size of your favorite food, but it’s often an eye opener to measure a true portion by weight. Our Precision Elite Digital Kitchen Scale eliminates the guesswork when measuring out your foods. This video by our blogger friend Cassie Gant, demonstrates how use an EatSmart kitchen scale to count calories in a serving of halibut.

Unreliable estimated serving sizes on packaged food

Many packaged foods, such as cereals, snacks, and nuts, give the calories by weight and an estimated serving size. When you actually weigh a cup of cereal you may see that it’s closer to one and half servings, rather than one. This may not seem like a big deal for lower calorie foods, but throughout the day these additional calories make a big difference. Most packaged foods give their weight in ounces or grams, so all of our kitchen scales weigh in both units so you always have a precise measurement. Here’s a great video showing how to measure a serving size of carrots from our blogger friend Erica D House.

eatsmart-nutrition-scaleKeep track of key nutrients

Knowing that your portions are on point allows you to accurately keep track of your calorie and carb intake. It makes managing diabetes or sticking to a diet plan much easier. Our Digital Nutrition Scale – Professional Food and Nutrient Calculator calculates calories, carbs, fiber, sodium, fats and other nutrients so you don’t have to.

Dine out with confidence

After you get into a habit of weighing your foods, you will have a much better idea of what a standard portion looks like. This is helpful when you are dining out or are at a party and don’t have access to your Precision Pro Digital Kitchen Scale. It will become easy to recognize when your dish of food is two portions, and you can take the additional serving home as a leftover. Just look how quickly this plate of Thanksgiving leftovers added up to 1 pound of food!EATSMARTKITCHEN SCALE - leftover-thanksgiving

Has an EatSmart kitchen scale helped you lose weight? Tweet us at @eatsmartscales.

The Differences Between the Precision Elite and Precision Pro Digital Food Thermometers

ESP_differences_between_thermometers_pinterestThe most accurate way to know if your meat is cooked is to check the internal temperature with a food thermometer. A digital thermometer takes the guess work out of cooking meat and you get to enjoy a meal that has been cooked to perfection. No more biting into too rare beef roasts or dried out chicken!

Cooking foods to proper temperature also cuts down on food borne illnesses. You cannot judge the internal temperature by looking at, smelling or even tasting food. We offer two options for you to monitor accurate internal food temperatures, our Precision Elite Digital Thermocouple Thermometer  and our Precision Pro Digital Food Thermometer.

Digital food thermometers can be used to measure temperatures of items besides meat such as ravioli, bread and baked goods. New Mom? It’s perfect to use to test the temperate of warmed breastmilk or baby formula. You can also use a food thermometer to steep tea because certain teas actually taste better at different temperatures.

The similarities in our Digital Food Thermometers:

    • Easy to read, bright blue backlit screens
    • Innovative, splash proof designs
    • Readings in Celsius or Fahrenheit with a resolution of 1 degree Fahrenheit
    • 1.5 mm step-down probes (that leave a minimal puncture hole so all of the juices stay in the meat)
    • Auto calibration
    • FDA and NSF certified

digital-food-thermometers-2

Here are the differences in our Digital Food Thermometers:

Our Precision Elite Thermocouple uses a proprietary thermocouple sensor that registers temperatures in 3 seconds or less. The Precision Pro reads temperatures in 5 seconds, but when you’re hungry every second counts! There isn’t much that the Elite can’t be used for with its temperature range from -40F to 572F. The Pro is able to measure temperatures in the range of -40F – 450F.

The Elite comes in a bold, red color and measures 9.75” long x 1.25” wide.  The probe is a generous 4” long and folds down for easy and safe storage.  It also comes with a nylon carrying case. The Pro is an always appropriate basic black and measures 7.25” long x 1.25” wide with a 3” long probe. It does not fold down but comes with an antimicrobial cover to inhibit bacteria growth. The cover has a handy list of the internal temperatures for different doneness of meat. The cover also snaps onto the top of thermometer to extend your reach, perfect if you are reaching into the oven to check your roast.ElitevsPro-Thermometers

The Precision Elite runs on 2 AA batteries while the Precision Pro runs on one CR2032 battery. Batteries are included with both thermometers!

Finally, the pricing! The Precision Elite Thermocouple can be purchased for $19.95 and the Precision Pro Digital Thermometer can be purchased for $9.95 on Amazon.

ESP_differences_between_thermometers_list-2Using a food thermometer can make all the difference between a perfectly cooked meal and one that’s over or under cooked.

What dishes do you rely on your food thermometer for? Tweet them to us @eatsmartscales.

30 Easy Ways to Get Started Losing Weight

20 ways to lose weight

Congratulations on wanting to make healthy changes in your life! Weight loss is not always easy and can be daunting if you have a lot of weight to lose.  It will take commitment, focus, planning and some work on your part. If you’re wondering where to start and how to stay on track, here are 30 ways to make losing weight easier.

Connect with your why

Your reason why will keep you motivated. Maybe you want more energy to play with your kids, or to complete a 5K this year, or to get “beach ready” for summer vacations. Think of how good you will feel when you reach your goal.

Be confident

Believing that you will be able to make behavioral changes and stick with them can help you achieve your goals. When you hit plateaus or challenges, confidence will help you stay on track.

Set a realistic goal

Set a goal that is realistic and attainable, and then write it down. People are 42% more likely to reach a goal when they write it down.

Celebrate mini-goals   

Break your major goal down into small chunks so they are easier to attain; athletes break their training down by weeks and months. Whenever you achieve a mini milestone, reward yourself with a small indulgence!

Don’t multitask while eating

When you sit down for a meal or a snack, avoid distracted eating. If you aren’t mindful of what’s going into your mouth, you don’t process that information and potentially eat more.

Choose activities that aren’t food related

Meet your friend for a walk, a fitness class, or a movie rather than drinks or a meal. Find hobbies that do not revolve around food.

Keep a food journal

Tracking what and when we eat can be an eye-opener. Not only does it show us patterns in our eating habits, but it helps us remember snacks and drinks we may have forgotten about, like that 400 calorie Frappuccino.

Snack on walnuts

2 oz of walnuts have shown to satisfy hunger and reduce cravings. They are also a great source of Omega-3 Fatty Acids, which can lower elevated triglyceride levels and prevent heart disease. Use our Precision Pro Digital Kitchen Scale to easily measure out 2 oz portion sizes to grab and go.

Workout in the morning

Research shows people who exercise first thing burn fat all day long. They also exercise more consistently since they are less likely to be distracted and skip a workout.

Walk a few times a week

Walking can help you shed pounds and improve your heart health. Start out with 15-minute walks and try to build up to 3 45-minute walks per week. Remember, even 15-minutes of moving helps lower blood sugars and block weight gain.

Wait before seconds

The quicker we scarf down our meals, the less time we give our bodies to register fullness. After your first plate, drink a glass of water and wait a few minutes to see if you are really still hungry.

You can’t out exercise poor eating habits

Exercise is great but it won’t help you burn off excess calories from a poor diet. Remember, weight loss is about 75 – 80% diet and 15 – 20% fitness.

Have a high protein breakfast   

Foods high in protein, rather than carbohydrates, have shown to keep you full and satisfied throughout the morning. Think Greek yogurt!

Skip the junk food aisle

If you don’t buy it, you’re cutting out the temptation completely. Be sure to have healthy, satisfying snacks that you actually like on hand.

Learn portion sizes

Learning to eat correct portion sizes plays a huge role in healthy weight loss. Our Digital Nutrition Scale – Professional Food and Nutrient Calculator not only weighs food, it shows you the calorie, carbohydrates, sodium, fats and 7 other nutrients from thousands of packaged and 999 whole foods. It makes tracking foods and keeping portion sizes under control a snap.

Replace one meal a day with a large salad

This is an easy way to instantly improve your diet. Be sure to include grilled chicken, beans and quinoa for added protein.

Stop skipping meals

When you skip meals your brain goes into starvation mode. It seeks out high calorie foods and leads to binge eating and poor food choices.

Pack a lunch

Brown bag your own lunch to control ingredients and portion sizes. Check out these Quick and Healthy Lunch Ideas for People “On the Go” for inspiration.

Pre-portion out snacks

Portions snacks out into single servings for the week to prevent mindless snacking using our Precision Elite Kitchen Scale.

Check the menu beforehand

Plan what you are going to eat before you get to the restaurant and stick to it. This will help curb impulse food choices.

Skip ordering appetizers

Appetizers are often fried and just added, unnecessary calories. Don’t waste the space!

Sleep more, stress less

People lost weight simply by reducing stress and increasing sleep to 7 – 8 hours a night.

Cook with fresh foods

Packaged foods are highly processed, offer little nutrition, and are full of empty calories. Cook with fresh ingredients for a healthy meal.

Make your eating habits sustainable

When choosing your new eating and lifestyle habits make sure they are realiostic for your lifestyle. It’s unlikely that you will live on a steady diet of juice or cabbage soup or workout for 2 hours 6 days a week. Only you know what has succeeded or failed for you in the past.

Drink fizzy water

Soft drinks and alcoholic drinks are full of sugar and calories and they do not fill you up. Love the carbonation? Switch to seltzer water with a squeeze of lemon or lime.

Skip the juice

Juice has a lot of carbs and sugar but no fiber to keep you feeling full. Instead, reach for a piece of real fruit to enjoy with your breakfast.

Get support

Studies show people who have a diet buddy are more likely to reach their health goals. Let your family know your new healthy habits and have them help you plan healthier meals that everyone can enjoy.

Plan on plateaus

Some weeks you may not lose weight and that’s okay. Stay focused on your long term goals.

Weigh in

Weigh yourself once a week to see how your progress is going. Our Precision 550 Extra Wide Digital Bathroom Scale is designed for comfort and can weigh up to 550 lbs. It beeps once weight is locked in so you can step off the scale and view your weight.

Chew food thoroughly

Chewing your foods slows down your eating and you can tell when your body is satisfied. It also aids in the process of digestion.

Have you lost a significant amount of weight and kept it off? We’d love to hear what tips worked for you! Tweet them to us @eatsmartscales.

ESP_ways_to_lose_weight_list_small

Why You Should Be Eating Chia Seeds and 7 Easy Recipes

ESP_chia_seeds_pinterestWhat are chia seeds and why should you be eating them? Chia seeds, yes the ch-ch-ch-chia of TV fame, come from the mint plant and are incredibly healthy for you. These little seeds are provide a massive amount of nutrients with few calories! High in protein and fiber, they have been proven to aid in weight loss and even reduce blood pressure.

Fun fact: “Chia” is the ancient Mayan word for “strength.” Legend has it that the Aztecs and Mayans used chia seeds to fuel performance.

Here’s what a serving of chia seeds looks like: Chia-Seed-Serving-Kitchen-Scale

Here are a few reasons why you should be including these seeds in your diet:

Chia seeds are rich in antioxidants

Antioxidants help protect our cells from the damages of free radicals which can damage molecules in cells and contribute to ageing and diseases like cancer. They can also keep our skin in great condition, which may translate to fewer wrinkles!

They’re a good source of protein

A serving of chia has 4 grams of protein. That may not sound like a lot but when paired with nuts or other proteins it really adds up.

Chia seeds are packed with fiber

Two tablespoons of chia sees have 10 grams of fiber. That’s twice as much as a bowl of oatmeal. Fiber keeps the body regular and can help prevent chronic disease.

They’re full of Omega-3 Fatty Acids

A one ounce serving of chia seeds has nearly 5 grams of omega 3’s, which is the same amount found in 4 ounces of salmon. That’s great news for anyone who is not a fan of eating fish every day!

Chia seeds are high in calcium

Chia seeds provide 18 percent of your daily calcium needs, perfect for those who stay away from dairy. Calcium is essential for bone health.ESP_chia_seeds_list

Chia seeds are tasteless so throw some into your favorite oatmeal or smoothie recipe for an added nutrition boost. When they get wet they become gelatinous, making them perfect for jellies, puddings and smoothies.

For those feeling a bit more creative, here are 7 super simple recipes:

Blackberry Chia Seed Jam by Two Peas and Their Pod

Strawberry Chia Seed Smoothie Bowl by Tastes of Lizzy T

Chia Fresca by Oh She Glows

Overnight Chocolate Chia Seed Pudding by Minimalist Baker

Cheesy Chia Seed Crackers by The Iron You

Peanut Butter Chia Seed Energy Bars – Low Carb and Gluten Free by All Day I Dream About Food

Chocolate Banana Chia Seed Smoothie by A Beautiful Mess

What’s your favorite way to eat chia seeds? Tweet to us @eatsmartscales.

11 Reasons Why You Aren’t Losing Weight (And What You Can Do About It)

ESP_reasons_youre_not_losing_weight_pinterest

You’re eating smart, working out and yet you’re still not losing weight. You’ve tried diets, counting calories, new fitness routines, but the pounds still aren’t budging. As a result, you’re frustrated and searching for answers.

So, if you’re working so hard to lose weight, why aren’t you seeing results? It depends – reasons can vary from person to person. First, check with your doctor to make sure there are no underlying medical issues. If you get a clean bill of health, then one of these common habits is likely preventing you from shedding the unwanted pounds.

#1 You sit too muchsitting at work

This one is tough, especially for those with desk jobs. Even though you’re exercising regularly, you sit most of the day at work and retreat to your favorite spot on the couch as soon as you get home.

Solution: Sneak in movement

Take little breaks throughout the day to get up and move. Try setting alerts on your calendar, or phone, to remind you to move around for at least five minutes each hour. You could also wear a pedometer to monitor your activity level throughout the day.

#2 You have portion distortion

Do you eye your serving to decide if it’s the correct amount? A few extra ounces with each meal can result in weight gain or a plateau.

Solution: Measure out your portions

One way to be sure your portion sizes are correct is to measure out your food with our Precision Pro Digital Kitchen Scale. Our kitchen scale ensures that portions are accurate to the 0.1 ounce.

#3 You aren’t tracking your foods

It’s easy to forget about that pre-lunch granola bar or the bread you ate while dining out. When you don’t track your eating habits, you may think you’re eating healthier, and less, than you actually are

Solution: There’s an app for that

Apps such as MyFitnessPal let you track the foods you eat and when you eat them throughout the day. It can be an eye opener to see what you’re eating!

#4 You’re a fitness fiend

man-1282232_640

Exercise is great, and you should be moving on a regular basis. However, there can be too much of a good thing. Spending hours in the gym each day leads to hunger, burn out and exhaustion.

Solution: Ease back on the workouts

Your workouts should be short enough that you can still have a life after the gym session. When you’re tired, go easy and do something low impact such as yoga, or take a rest day. Always allow plenty of time for recovery – even elite athletes have an off-season! Also, mix things up. Over time, your body becomes accustomed to your exercise routine. You have to continually challenge yourself in new ways if you want to see results.

#5 You only track your weight

You weigh yourself regularly, but weight is just one measure of health and fitness. Are you losing body fat and gaining muscle mass? How is your BMI?

Solution: Measure all of your health metrics 

Certain scales, such as our Precision Body Check Bathroom Scale, measure your weight and estimate your body mass index (BMI), body water, muscle mass, body fat and calculate how many calories you need to maintain your current weight. With over 4,800 reviews on Amazon, our Precision GetFit Digital Body Fat Scale is a very popular at-home body composition monitor. These scales provide a more accurate picture of your health and fitness levels. Even though your weight might be stagnant, your body fat could be decreasing while muscle mass increasing. #winwin

#6 Mindless eating habits

Do you eat lunch while working and dinner while watching TV? You might be eating more food than you need to satisfy your hunger.

Solution: Skip multitasking and pay attention

Sit down to eat without distractions and take the time to chew your food. Put your fork down between bites and be sure to chew each mouthful least 20 times.

#7 You don’t sleep enough

woman sleeping in bed

When you’re busy, sleep often goes by the wayside. Sleep is vital to health because during this time, the body repairs muscles, restores energy and produces hormones that keep hunger in check.

Solution: Make sleep consistent each night

Create a wind-down ritual about 30 minutes before bed to relax your body and mind before sleep. Settling down at the same time each night creates a healthy habit.

#8 You eat the same foodsthermometer

When you stick to the same foods over and over you miss out on a variety of other vitamins, anti-oxidants and minerals. A varied diet ensures that you get both your macro and micro nutrients.

Solution: Try new foods and recipes

Adding new foods into your eating plan is fun, provides greater nutritional benefits, and keeps you from getting bored. Are you hesitant to try and cook new recipes?
Increase your confidence with our Precision Pro Instant Read Food Thermometer. You’ll be able to tell when your meal is cooked to perfection.

#9 You drink your calories

strawberry

Fruit juices and pre-packaged smoothies can be loaded with sugar that add extra calories and leave you feeling hungry. Also those fancy drinks from Starbucks could be costing you 300-500 calories!

Solution: Eat the whole fruit and DIY

Instead of a big glass of orange juice, eat an orange. Make your own smoothies with your favorite fruits, Greek yogurt and spinach. For easy to make, healthy smoothie recipes, click here. For more tips on making healthier drink choices, click here.

#10 Your diet is too strictdieting too hard

You are afraid to eat any treats and monitor every bite of food that you eat. When you constantly deny yourself, you set yourself up for binge eating later on.

Solution: Treat yourself

Enjoy your favorite treats – in moderation! A small portion will satisfy your craving and can be a reward for a day of healthy eating.

#11 You eat the wrong snacksfries

A snack should be a mini-meal that nourishes you until your next meal. Sugary treats and snacks like chips and candy won’t keep you full.

Solution: Keep healthy treats on hand

Foods like apples and almond butter make great nutritious snacks. You could also make up a batch of healthy granola or protein bars to curb your hunger. Here are some of our favorite DIY recipes.

Did you overcome a weight loss plateau? Share your top tips with us on Twitter @eatsmartscales.

 

Healthy Meal Prep Ideas to Save You Time and Money

ESP_meal_prep_ideas_pinterestDoes a healthy, home-cooked meal on a weeknight sound wonderful and impossible at the same time? One of the keys to eating healthy is effective meal planning. A good plan will ensure that you have access to nutritious food when you need it.

If you’re committed to eating healthier, we’re here to help you save time – and money – with effective meal prep strategies.

Cook once, eat twice

Or even three times! Always cook more than you need so you have leftovers for later in the week. If eating the same meal all week sounds boring, freeze leftovers for future meals. If you’re baking chicken for the week, our Precision Elite Thermocouple Food Thermometer will make sure it is cooked just right.

Wash and chop produce

Make it a habit to wash chop, and store your fresh produce as you get home from the store. This way, it’s ready to go when you want it. Salads and sides will be ready in no time!

Portion out snacks

Do you find yourself mindlessly munching from the chip bag? Portion out snacks for the week into baggies or containers. Our Precision Pro Digital Kitchen Scale makes it easy to measure portion sizes by weight without tediously counting every chip or nut.

Load up your oven

While you’re baking that batch of chicken breasts, don’t forget the veggies! Maximize your meals by including healthy side dishes with your meal prep. Throw together chopped veggies with some olive oil, salt and pepper on a baking sheet and cook them alongside your meat.

Make smoothie packs

Combine your smoothie ingredients and freeze them in marked baggies. For extra protein, freeze Greek yogurt in ice cube trays then add them to the smoothie pack when you’re ready to blend.

Freeze your smoothie

Do smoothie packs still seem like too much work in the morning? Blend up a batch of your favorite smoothie, pour into a clean muffin tin and freeze it. Toss two or three of these “pucks” into the blender for a quick breakfast or snack. For more inspiration, check out some of our favorite smoothie recipes.

Make slow cooker freezer bags

Throw all of the raw ingredients of a slow cooker recipe into a freezer baggie and label it. On cooking day, simply add the contents of the bag and a little water, oil or broth to your crockpot and turn it on!

Make your own granola and protein bars

We love a quick snack but not the sugar content found in most store bought snack bars. Make a batch at home and you’ll have tasty snacks ready for the week. Check out our Granola Bar Recipe Roundup for easy ideas – many of which are “no bake”!

Instant oatmeal packs

Oatmeal packets seem convenient and healthy, but most are loaded with sugar and artificial ingredients. Make your own instant oatmeal pouches with quick cook oats and toppings such as cinnamon, nuts, dried fruit, coconut, chia seeds or cacao nibs. Simply add hot water and breakfast is served!

Mason jar salads

Mason jars are the perfect size for making your own salad. They can easily be prepped for grab-and-go meals during the week. Check out our recipe for Mason Jar Carrot Noodle Salad with Sweet Chili Vinaigrette.

Keep snacks simple

Fruit, nuts, pre-cut veggies, hummus, brown rice cakes, and hardboiled eggs are all simple and nutritious snack choices. Avoid packaged snacks with a long list of unfamiliar – and unhealthy – ingredients.

Need some ideas for grab-and-go meals? We have super quick breakfast and lunch options that won’t break the bank.

Do you have a favorite meal prep tip that you would like to share? Tweet it to us at @EatSmartScales or share it on Instagram and tag us @EatSmartProducts.

ESP_meal_prep_ideas_list

Win a Kitchen Scale in National Nutrition Month

ESP_eating_right_pinterest

March is National Nutrition Month created by the Academy of Nutrition and Dietetics. With this year’s theme “Savor the Flavor of Eating Right,” we are going to break down what exactly “eating right” looks like.

Eating right or eating smart follows a few basic tenets:

  1. Cook more of your own food
  2. Cut back on unhealthy choices and substitute with a healthy alternative
  3. Eat more fruits, vegetables and whole grains
  4. Eat a variety of foods from the different food groups
  5. Not all calories are built equally (300 calories of chips versus 300 calories of avocado are very different nutritionally!)
  6. Know what a portion size looks like (Here’s where we come in!)

Over the last decade, American portion sizes have drastically increased in size and knowing what a portion is can be a bit of a mystery.

Weighing your food with our Precision Elite Digital Kitchen Scale in conjunction with our handy calorie factor booklet (included with your Kitchen Scale) will set you on the right path to eating right. Simply turn the scale on, place your food onto the scale, and look up the correct portion size in the calorie factor booklet. And to EXTRA get you ready for National Nutrition Month, we’re giving away FOUR of our Precision Elite Digital Kitchen Scales on Instagram every Friday this month! Want to win one? OF COURSE YOU DO! Keep reading!

ESP_march_contest_pinterest

SIMPLE RULES

  1. Follow @EatSmartProducts on Instagram.
  2. We want to help you reach your 2016 health goals. Share photos on Instagram of anything that shows you making healthy choices with the hashtag #GetLeanIn2016 and tag @eatsmartproducts. Pictures can be a nutritious meal, a green smoothie, or your daily exercise – be creative!
  3. Private Instagram accounts that would like to enter will have to set their Instagram to Public so we can see your entry.
  4. You can enter as many times as you like, winning photos can only win once.
  5. Our Instagram team will choose a photo at random every Friday by 5PM EST – throughout March. (That’s 4 lucky winners!)
  6. Weekly winning photo will be re-posted to our Instagram, and may be used in the future to advertise our #GetLeanIn2016 Contest.
  7. Winner will have 24 hours to email Karen@eatsmartproducts.com to claim their prize.

No purchase necessary. Must be a US resident ages 18 and up. Buying EatSmart Products does not increase odds of winning.

IN-DEPTH RULES CAN BE FOUND HERE

Post Navigation