The EatSmart Blog

Providing Tools and Tips to Live Healthier, Happier Lives

Archive for the tag “healthy eating”

9 Things Not to Do When Starting a New Diet

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Embarking on a new weight-loss plan can be daunting. There are so many different ideas, theories and diet plans, that it can feel impossible to figure out what works best for you. As if that weren’t enough, some TV shows feature extreme weight losses that are nearly impossible for anyone to achieve in real life. By comparison, you may feel disappointed in slower progress with your own weight loss.

Despite all the challenges a new weight-loss plan presents, you can set yourself up for success by having realistic goals and avoiding these very common diet mistakes.

Do not expect instant resultsmaxview

Don’t be discouraged if you don’t see big weight loss results each week. According to the CDC, evidence show that it’s safest to lose between 1 to 2 pounds per week. Healthy weight loss is part of an ongoing lifestyle, and it can take time to see results from new diet and exercise habits.

Do not cut out major food groups
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We know there are a lot of gluten-free and dairy-free products out there, but if you don’t suffer from food allergies or sensitivities, you may be missing out on essential nutrients. Cutting out entire food groups can also lead to strong food cravings and binge eating, which would defeat the purpose of eliminating these foods.

Do not skimp on meals snacks

Skipping meals or eating tiny portions may seem like a great way to lose weight, but it can end up leaving you hungry. Feeling hungry can lead to poor food choices or eating too much at your next meal. Instead, opt for 3 balanced meals and 2 or 3 small healthy snacks per day. A good way to understand portion sizes is to measure foods with a kitchen scale, such as our Precision Digital Kitchen Scale. The recessed platform makes it ideal for containing foods when weighing them.

Do not make too many changes at onceegg

It’s tempting to change your diet completely and start a new exercise regimen at the same time. However, making many big changes will feel overwhelming and those new healthy habits will go by the wayside.  Instead, make small changes once a week, such as bringing a healthy lunch to work each day. Once you’ve mastered one new habit, add a new challenge, such as increasing the intensity, or duration, of exercise.

Do not rely on willpower alone
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Willpower is important, but it’s not always reliable when tempting foods are available. It’s especially difficult if you’re hungry or tired. Instead, set yourself up for success by removing the temptation. If you know you can’t resist cookies or chips don’t keep them in the house. If you really want a treat, you’ll have to leave the house to indulge yourself.

Do not cut back on sleep
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Establishing new healthy habits can take extra time out of your day. Don’t cut out sleep so you can exercise or cook healthy meals. A good night’s sleep lets your muscles repair from exercise and helps balance the hormones that regulate hunger. Sleep deprivation can cause you to crave sugary and fatty foods and leave you less inclined to work out.

Do not think that it’s “all or nothing”
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Don’t think that you must do everything perfectly every day or else your diet is ruined. Truthfully, no one is perfect and slip ups do occur. One mistake is not going to wreck your efforts. Learn from what you did, think about how to prevent it in the future, and move on. Your next snack or meal is another chance for success.

Do not perform exercises that you hate
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Don’t choose activities based on how many calories they burn – focus on exercises that you enjoy. When you don’t enjoy your workout, you’ll make excuses to avoid doing it. You’ll stay more consistent if you look forward to your exercise. Not a fan of spin class? Don’t force it. Instead, take a dance class or hit the elliptical machine. With so many varieties of workouts available, find something you enjoy.

Do not forget to yourself accountable
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When you hold yourself accountable, you are more likely to achieve your goals. To help stay on track, you can join a weight loss group, find a diet buddy, or use a diet and fitness app. Regular weigh-ins are another way to hold yourself accountable. Our Precision Plus Digital Bathroom Scale has a roomy platform that allows you to stand comfortably while weighing yourself. The large display has a cool blue backlight that is easy to read.
body fatIf you prefer a scale that provides more data, we recommend our Precision Body Fat Bathroom Scale. The Body Fat Scale measures weight, body fat, body water, body muscle and bone mass using electrode technology and it beeps when your weight is locked in so you can step off the scale to read it more easily.

For EatSmart approved recipe inspiration, visit the following:

Quick and Easy One-Pot Recipes
Slow Cooker Oatmeal Recipe Round-Up
15 Easy Slow Cooker Soup Recipes
Awesome, Healthy Apple Recipes
Healthy Pumpkin Recipes
Easy, No Cooking Required Summer Recipes

Do you have a tip that helped you lose weight? Share it with us by tweeting to @EatSmartscales.

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12 Morning Workout Tips That Are Actually Helpful

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The New Year is a great time to reflect and make healthy changes in our lives. Each January, about one in three Americans resolve to better themselves in some way. However, statistics show that less than half of those people actually stick with their resolutions. After one month, only 64% of people stick with their resolutions, and at 6 months that number drops to 46%.

If improved fitness is your goal in 2017, what are the secrets to sticking with your resolution? A realistic and achievable plan can help you reach your goals. While the best times to workout depend on your schedule and your body, most people tend to stick with their routine when they exercise first thing in the morning. You don’t have to worry about getting out of work late and skipping the gym, and there are no social obligations in the morning hours. Additionally, morning workouts will make it easier to fall asleep and get a good night’s rest.

During the cold winter months, it can be difficult to get up early and workout when your bed is nice and warm. The results, however, are worth getting up for.

Here are some proven tips to get you motivated to stick with a morning routine:

Go to bed early.

woman sleeping

Try to get 7 or 8 hours sleep in order to feel well rested. This will make it easier to get up for that sunrise class.


Get your bag ready before bed.

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Photo credit: Peru for Less Blog

Choose your gear for the next day’s work out. Decide if you need spin shoes, a yoga mat, or non-slip socks for a Barre class. Keep your basic essentials, such as soap, deodorant, body wipes, hair ties, combination lock, etc., packed in a small TravelWise Packing Cube. Having your go-to items ready eliminates excuses.


Prep your workout clothes.

workout clothes

Have your gym clothes out and ready so you aren’t searching for what you need. Lay them out with the appropriate shoes so you can get dressed and out the door.


Have a delicious breakfast ready.

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Knowing that a healthy and yummy breakfast is ready to eat makes for a less hectic morning. Check out our Quick and Healthy Breakfast Ideas for People “On The Go”.


Move your alarm clock out of arm’s reach.

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Put your alarm clock on the opposite side of the room so you have to get up to shut it off. After you silence the alarm, grab the workout clothes that you prepped the night before and get dressed.


Wake up your senses.

Wake yourself up with bright lights and music. A splash of cold water on your face can also help. You’ll be less tempted to crawl back to bed once your senses are awake.


Have an exercise buddy waiting.

workout buddy

Find a workout buddy or join a regular morning exercise class. You’re less likely to let a friend or group down by skipping your fitness date.


Visualize and track your goal.precision tracker scale

If your goal is to lose weight, choose a number that is reasonable, then break it into chunks. Losing five pounds in a month is an achievable goal. Keep track of your weight loss with the Precision Tracker Digital Bathroom Scale. The Tracker Scale shows your starting weight, your current weight, and the weight from your last weigh in. This could be the motivation you need to get up and get going.


Think about how you’ll feel afterwards.

Before you go to sleep, think about your workout and how you’ll feel after it’s completed. You’ll be more eager to get up and go in the morning.


Walk or run with a dog.walk dog

Dogs are creatures of habit and will remind you that it’s time to go out. Your furry friend needs the exercise and you’ll both be better off with a regular workout.


Get caffeinated.coffee

Caffeine will give you an early morning energy boost and will help keep your brain engaged. Set your coffee maker to brew just before you wake up to help rev you up. Not a coffee drinker? Tea works just as well.


Commit to your routine.

Even if you aren’t motivated to workout, get ready and go anyway. Promise yourself you’ll workout for at least 15 minutes. Then, once you’re moving, you will likely find the will to keep going.

Do you have a tip for making morning fitness a habit? Tweet it to us.

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Last-Minute Thanksgiving Appetizer and Side Dish Recipes

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Do you have to bring a side dish for Thanksgiving? Did you put off picking out your recipe until the last minute? If you’re still searching for something fun (and healthy) to bring to Thanksgiving dinner, we have picked out several Thanksgiving Appetizers and Side Dishes that are sure to be crowd pleasers!

Loaded Sweet Potato Bites

Loaded Sweet Potato BitesGet the recipe from A Healthy Life For Me.


Parmesan Crusted Baked Zucchini Sticks

parmesan crusted baked zucchini strips

Get the recipe from Closet Cooking.


Roasted Sweet Potatoes and Brussels Sprouts

Roasted Sweet Potatoes and Brussels Sprouts

Get the recipe from The Food Charlatan.


Fennel and Pomegranate Quinoa Salad

fennel and pomegranate quinoa salad

Get the recipe from Sweet Peas and Saffron.


Easy Garlic Herb Butternut Squash

easy garlic herb butternut squash

Get the recipe from Healthy Seasonal Recipes.


Feta & Herb Cantaloupe Truffles

Feta & Herb Cantaloupe Truffles

Get the recipe from The Fit Fork.


Grain-Free Homestyle Stuffing

grain free stuffing

Get the recipe from Mommypotamus.


Warm Harvest Salad with Honey Walnut Vinaigrette

warm harvest salad

Get the recipe from Lexi’s Clean Kitchen.


Sweet Potato Pecan Casserole

sweet potato pecan casserole

Get the recipe from Kristine’s Kitchen.


Cranberry Apple Pecan Wild Rice Pilaf

apple cranberry wild rice pilaf

Get the recipe from Carlsbad Cravings.


Creamy Broccoli Salad

creamy broccoli salad

Get the recipe from Yummy Healthy Easy.


Chipotle Lime Grilled Corn

chipotle lime corn

Get the recipe from Life’s Ambrosia.


Gluten Free Stuffing

gluten free stuffing

Get the recipe from Officially Gluten Free.


Greek Feta, Sun-Dried Tomato, and Pistachio Truffles

feta tomato truffles Get the recipe from Half Baked Harvest.


Cranberry Baked Brie Puff Pastry Bites

cranberry brie puff pastries

Get the recipe from Well Plated.


Which of these recipes will you try?  Share with us @eatsmartscales.

Easy, No Cooking Required Summer Recipes

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Summer days are meant for having fun, not slaving over a warm stove. When it’s just too hot to cook, try a recipe that doesn’t involve turning on the stove. We aren’t talking about a bowl of cereal or a boring salad! The following no cook recipes are hearty meals and snacks that are perfect for hot summer days.


Four Bean Salad bean-salad-salad

Get the recipe from Miss Fitz NYC.


Shrimp Salad Bites

shrimp-salad-bites

Get the recipe from Happy Mothering.


Zucchini Noodle, Tomato & Avocado Salad

zucchininoodle Get the recipe from Life’s Ambrosia.


Roasted Beet Salad with Goat Cheese & Chickpeas

Beet ad chickpea salad

Get the recipe from Scrumpdillyicious.


Strawberry and Avocado with Tuna Salad Recipe

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Get the recipe from Foodie Crush.


Peaches and Cream Overnight Oats

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Get the recipe from Easy Living Today.


Cucumber Avocado Basil Mint Gazpacho

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Get the recipe from Self Proclaimed Foodie.


Big Green Breakfast Bowl

big green breakfast bowl

Get the recipe from Wholehearted Eats.


Cauliflower Tabbouleh

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Get the recipe from Power Hungry.


Key Lime Pie Chia Pudding

key lime pie chia pudding

Get the recipe from Blissful Basil.


Chickpea Salad with Artichokes and Pesto

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Get the recipe from Avocado Pesto.

Do you have a go-to no cook meal? Tweet it to us at @eatsmartscales.

Quick and Easy One-Pot Recipes

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Cooking dinner sounds less intimidating if you only have one dish to clean up afterwards. That’s why we have gathered 7 delicious, easy one pot meals. No mess, no stress!


Honey Garlic ShrimpHoney Garlic shrimp

Get the recipe from Kevin and Amanda.


Vegetarian Pasta Primavera

Get the recipe from Oh My Veggies.


Sweet Potato Burrito Bowls

Get the recipe from Chelsea’s Messy Apron.


Seven Vegetable Minestrone Soup

Get the recipe from Mama Miss.


Enchilada Pasta

Get the recipe from Taste and Tell.


Summer Seafood Stew

Get the recipe from Feasting at Home.


Teriyaki Chicken and Pineapple Rice

Get the recipe from Carlsbad Cravings.


Have a favorite One Pot Meal Recipe? Tweet us @EatSmartScales!

15 Easter Brunch Recipes

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Easter is just a hop, skip and jump away! To help you celebrate and eat smart, we rounded up some of our favorite festive recipes. Whether you want healthier breakfast treats,  main courses and sides, or dessert, we have you covered. These tasty recipes will impress your family and guests while keeping holiday splurges under control.

Breakfast Sweets

Carrot Cake Oatmeal Bake
Get the recipe from Slim Pickin’s Kitchen.


Easter Egg Breakfast Popsicles
Get the recipe from Eats Amazing.


Clean Eating Blueberry French Toast Casserole
Get the recipe from The Gracious Pantry.


Carrot Cake Donuts
Get the recipe from Inside Bru Crew Life.


Main Courses & Sides

Herb Crusted and Stuffed Leg of Lamb with Mint Gremolata
Get the recipe from Feasting at Home.


Lemon Asparagus with Pistachios
Get the recipe from The Food Charlatan.


Broccoli Garlic Quiche
Get the recipe from Love & Olive Oil.


Red Wine Braised Brisket
Get the recipe from Food Done Light.


Quinoa, Asparagus, Pea and Lemon Salad
Get the recipe from Taming Twins.


Slow Cooker Ham (Paleo and AIP)
Get the recipe from Southern In Law.


Homemade Cheesy Potatoes Au Gratin
Get the recipe from Yummy Healthy Easy.


Asparagus Salad with Shrimp
Get the recipe from Simply Recipes.


Desserts

Fruity Easter Egg Smoothie
Get the recipe from Amy’s Healthy Baking.


Healthy Vegan Carrot Cake with Cinnamon Cream Cheese Icing

Vegan-Carrot-Cake-Cearas-Kitchen-easter-foodGet the recipe from Ceara’s Kitchen.


No Bake Coconut Butter Easter Bunnies
coconut-butter-easter-bunniesGet the recipe from Sugar-Free Mom.


Vegan Carrot Cake Smoothie
Get the recipe from Southern In Law.

Do you have a favorite Easter recipe to share? Share it with us on Instagram by tagging @EatSmartProducts. Use the hashtag #getleanin2016 to enter our weekly Instagram giveaway!

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Slow-Cooker Curried Vegetable Lentil Soup

They say March comes in like a lion and goes out like a lamb and that seems to be the case in 2016.  With temperatures still chilly in much of the country, it is a perfect weekend to make a simple, comforting soup.  This slow-cooker vegetarian soup is easy to make and tastes great.  Enjoy!

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  • 2 cups uncooked lentils
  • 1 can Garbanzo beans/chick peas, drained and rinsed
  • 1 10 oz can petite diced tomatoes
  • 1 green pepper, finely chopped
  • 1 sweet onion, finely chopped
  • 2 cloves garlic, finely chopped
  • 4 large carrots, chopped
  • 3 1/2 cups vegetable broth
  • 3 1/2 cups water
  • 2 tbsp chopped fresh basil
  • 1 tbsp curry powder
  • 1 tsp coriander
  • 1/2 tsp red pepper flakes (optional)

For cooking instructions visit Dishing Out Health.

About the Author: Jamie Vespa is a Registered Dietitian and health food blogger with a passion for food, fitness and getting creative in the kitchen. Jamie’s blog, Dishing Out Health, offers nutritious recipes to help prove that eating healthy can taste just as good as it feels.

Heart Healthy Honey Basil Fruit Salad

Here at EatSmart, we’re continuing to celebrate Heart Health Month with another nutritious recipe! This week, we are featuring a Honey Basil Fruit Salad, which blends together 3 healthy fruits with a sweet, quick and easy dressing.

A key ingredient in the salad is strawberries, which are great for maintaining a healthy heart because they are naturally free of sodium, cholesterol, and fat! Strawberries can help control three risk factors of heart disease:  high cholesterol, high blood pressure and high homocysteine levels.

The salad is also loaded with raspberries. Raspberries are an excellent source of dietary fiber and vitamin C, and when combined with an overall a healthy diet, have the potential to lower your risk of heart disease.

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Head over to With Salt & Wit for the recipe, which was created by Megan, who is an artist in the kitchen with a serious passion for creating healthier meals without compromising flavor. Enjoy!

Grilled Salmon with Avocado Salsa

Heart diseaseScreen Shot 2016-02-11 at 7.48.26 AM is the leading cause of death among both men and women in the United States. Eating a heart healthy diet can decrease the risk of developing both heart disease and heart attack by helping to lower cholesterol, sugar levels and blood pressure.

Two foods that are extremely beneficial to heart health are salmon and avocado. Salmon is loaded with omega-3 fatty acids which decrease the inflammation that damages blood vessels and leads to heart disease. Avocados are also full of unsaturated fats that, when eaten in moderation, can lower bad cholesterol levels. Thus, this Grilled Salmon with Avocado Salsa recipe by Becky at The Cookie Rookie is a heart-health home run.  Enjoy!

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Ingredients

  • 2 lbs salmon, cut into 4 pieces
  • 1 tbs olive oil (I used light extra virgin olive oil)
  • 1 tsp salt
  • 1 tsp ground cumin
  • 1 tsp paprika powder
  • 1 tsp onion powder
  • 1/2 tsp ancho chili powder
  • 1 tsp black pepper

For the Avocado salsa:

  • 1 avocado, sliced
  • 1/2 small red onion, sliced
  • Juice from 2 limes
  • 1-2 tbs finely chopped cilantro (depending on how big of a cilantro lover you are)
  • Salt to taste

Get the cooking instructions from The Cookie Rookie. 

The recipe is courtesy of Becky at The Cookie Rookie.  Becky loves to create delicious and easy recipes anyone can make and everyone will love!

DIY Edible Holiday Gift Ideas

edible-gift-ideasHomemade edible gifts let your friends and family know you’re thinking of them and they’ll think of you as they enjoy their goodies. We have compiled a variety of DIY edible gift ideas, some sweet and some savory. Most of these recipes are quick and easy, with a few requiring no more than layering ingredients in a jar. Wow your friends and family with these DIY treats that are sure to please.

Gingerbread Box and Mason Jars

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Get the recipe from RecipeTin Eats.


Homemade Nutella

Get the recipe from A Southern Fairytale.


Homemade Coffee Syrup

Get the recipe from Nellie Bellie.


Hot Chocolate Fudge

Get the recipe from Wonky Wonderful.


Cranberry Mustard

Get the recipe from In Johnna’s Kitchen.


Vanilla Chai Tea

Get the recipe from Kats’ Kitchen.


Honey Roasted Almond Butter

Get the recipe from Heather’s French Press.


Double Chocolate Coconut Oatmeal Cookies

Get the recipe from The Pretty Bee.


 

Homemade Popcorn Holiday Gift Set

Get the recipe from Real Food Real Deals.


Lentil Rice Casserole

Get the recipe from Busy-at-Home.


Cranberry Ginger Baked Oatmeal

Get the recipe from Mom’s Kitchen Handbook.


Gluten Free Peanut Butter Chocolate Granola

Get the recipe from Cafe Johnsonia.


Which of these recipes are you going to make?  Tweet to us @eatsmartscales.

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