This week I’m a little swamped with books – studying for finals. Instead of posting a recipe, I’m keeping a promise. You remember, a couple of weeks ago I passed along a chicken recipe that was demonstrated by one of my school’s chefs. He also shared some tips for the kitchen, and for weight loss. Here are his suggestions (my notes in parentheses). My personal tip is to incorporate one or two habits at a time. An overnight transformation might be too radical.
Kitchen and Cooking
- Use separate cutting boards for meats and vegetables; make sure to clean them thoroughly. (Food safety is important. Cross-contamination equals food poisoning, which totally defeats the purpose of cooking at home).
- Wipe down counters and surfaces often. 1 capful of bleach in 1 quart of water, mixed in a spray bottle, can be kept nearby. (If you prefer to avoid bleach, white vinegar will do nicely. Proportions can be adjusted according to the specific purpose – you can fill the bottles after the commercial formula stuff is done.)
- If you read nothing else, read this: Eat less, eat sensibly, move more. Burning calories leads to weight loss.
- Gradually step down to fat-free milk. Start with 2%, then 1% and finally fat-free.
- Watch your salt intake.
- Control portion sizes.
- Combine foods wisely. Instead of white bread and butter, try wheat bread (more filling) with olive oil (maybe some herbs, if the bread is toasted). Instead of a baked potato with sour cream, try a baked potato with fresh herbs or even better a baked sweet potato.
- If your dessert is low-fat, skip the whipped cream.
- Switch to whole grains.
- Snack on fresh fruits, nuts or vegetables. (How about some chilled grapes, juicy mango, firm strawberries?)
- Homemade soups are very nutritious and can be low in calories. Combine with salad for a filling meal.
- Walk and take stairs whenever possible. (A pedometer helps track progress.)
- Liquid calories still count. Water is zero calories.
- Avoid fried foods.
- Avoid processed foods.
- Avoid fast foods. (Yes, fast food is everywhere. But fast food restaurants have healthy options on the menus – sliced apples, salads, and more. Don’t just order by number. READ the menu, ask questions. If the employees give you an attitude, why should you give them your money?)
- Limit sugar.
- Most people (adults) need 2,000 to 2,500 calories per day.
- Multiply your weight by 13, this is how many calories you need to maintain your current weight. (Anything over that is probably GAINING weight, under that most likely LOSING weight.)
- 2,000 calorie diets are recommended.
- 3,500 calories = 1 pound (gained or lost); to lose one pound per week you need to create a calorie deficit of about 500 calories per day, either through diet, or exercise, or both.
Calories per item for snacks
40 – low
100 – moderate
400 – high (might as well get a meal)
This post is part of MsLatina’s Sabroso Saturday blog hop. Check in at her site for recipes from bloggers across the country, and from all corners of the internet. Sometimes they involve slow cookers for “set it and forget it”, sometimes the recipes are simple enough for kids, sometimes there are videos. Every week the recipes make me drool!