by Savannah Grandfather

“Over the summer, my family has adopted some new eating habits.  We are avoiding processed foods and sugar.  Trying for a lot more whole foods and I wanted to see if you have some ideas for school lunches.  The new school year is coming up and I don’t want to fall into old habits with sugary yogurts, chips and cookies.”

Habits are the essence of healthstyle. Good ones can make health and weight loss easy, bad ones can derail your most sincere dieting attempts. While habits are hard to break, once they’re formed they’re easy to keep around.

But here’s the thing about building habits:

If the healthy choices aren’t as easy and appetizing as the unhealthy ones, you probably aren’t going to stick with them.

So whatever you try, make sure it’s something you’re willing to continue doing for the entire year.

Though I do not have children and have not spent much time with them, I have been a student for the past 26 years and know a few things about toting lunch around. If you do have kids, feel free to chime in.

Healthy School Lunch Ideas

Fruits and vegetables. Make these as easy and fun to eat as possible. If your kids are resistant to fresh produce, my recommendation is to have them participate in the buying process. Make your weekly farmers market trip a family outing and explain to kids what it means for something to be in season. Show them how sweet and flavorful foods can taste when they’re at their peak and let them pick their favorites. Eating a carrot is much more satisfying when you’ve picked it out yourself. Pro tip: This trick works on adults too.

Here are some ideas for produce that can be cut, bagged and stored until lunch time: carrots, celery, cucumber, cherry tomatoes, sweet red pepper, sugar snap peas, apples, blueberries, grapes and melon.

Homemade granola. Store bought granola is usually more like dessert than a healthy snack, but you can make your own with less sugar and it is still delicious. Don’t worry about using butter if it is called for, especially for growing children. Granola can be made in big batches, is easy to store, easy to transport and is based on intact grains that are both healthy and satisfying. Put a serving into a small zip bag and enjoy.

Hummus. Hummus is a Mediterranean dip made from chickpeas that is delicious and easy to make. A small tupper of hummus is a perfect accompaniment to cut up vegetables, whole grain breads and crackers. It is also convenient because it can be made in huge batches and frozen in smaller containers. Here is my favorite homemade hummus recipe.

Cheese. In reasonable quantities cheese can be a satisfying snack. Some wonderful artisan cheeses can even be bought for reasonable prices. American cheddar is a perfect example. Just stay away from the really processed stuff at the grocery store–check the ingredients label and avoid long, scientific sounding words.

Peanut butter. Like hummus, peanut (or any nut) butter can be a wonderful dip for fruits and veggies. I know that many parents these days are hysterical about nuts, but if the idea doesn’t bother you too much it can be a very healthy snack.

The consistency of natural nut butters can take some getting used to, but I strongly recommend these over the homogenized processed kinds. Natural nut butters that have no added sugar, no added trans fat, are full of healthy fats (this is good) and must be stored in the refrigerator (real foods don’t have preservatives). If you’re new to nut butters, almond butter is a great place to start.

Trail mix. Similar to nut butters trail mix can be scary for parents worried about nut allergies, but if your child can tolerate nuts then trail mix is a fun and nutritious snack. Try different combinations of nuts and dried fruits. I’ve recently discovered the amazing dried Bing cherries at my favorite farmers market. For a special treat you can add a few small chocolate chunks, which is a better indulgence than cookies or chips.

Sandwiches. I’m not a big fan of bread (even “whole grain” bread), but sandwiches are a reasonable option on occasion. When choosing bread, look for artisan brands with few ingredients and no preservatives. This kind of bread is often found in paper bags and costs less than the fake-healthy soft stuff in plastic. You can cut up loaves and store bread in zipper bags in the freezer. To thaw, heat for a few minutes at 325 F or move to the refrigerator the night before.

Healthy sandwich choices include: hummus, avocado, peanut/almond butter, soft fruit, canned Alaskan salmon, cheese, roasted chicken or turkey, egg salad, mixed veggies, etc. Try not to choose deli meats as your standard choice, since they are highly processed and have been tied to all sorts of health problems. Likewise, limit canned tuna to once per month (especially for children) because of the high mercury content. Mercury can damage developing nervous systems and has been tied to lower IQ scores.

Popcorn. For a crunchy, salty alternative to chips you can try popcorn. Though the instant kind can be hit or miss in terms of health, natural popcorn is relatively healthy and can be very easy to make. Explore different spices and flavor toppings such as cheese, cinnamon, cumin, black pepper, garlic salt and other spices. You can make this a weekend project and let the kids choose their own flavors, store it in air-tight containers and use it during the week.

Please share your favorite tips in the comments

Updated August 22, 2011.

Photo by Ms. Glaze

I wish I had a dollar for every time I heard a foodie proclaim that roasting a chicken is the easiest thing in the world and the perfect place for new cooks to start.

Please.

I can think of at least a hundred things easier to cook than roasted chicken, with salad being the undisputed champion (and eggs being the runner up).

Buying and cooking a whole chicken requires a number of steps that can make a new cook uncomfortable. First you have to know where to get the chicken—and if you want a pasture-raised, antibiotic-free bird (as you should) this isn’t always straight forward. To make the purchase you must also be comfortable talking to the butcher even though there’s a good chance you have no idea what you’re talking about. You also have to be willing and able to deal with raw meat, which makes many people queasy in and of itself. Lastly, cooking meat requires special equipment such as a meat thermometer and roasting pan, which newbies might not have access to.

So no, roasting chicken is not the easiest thing on earth. But if you can get over all those things, it really isn’t that hard either.

Being a food writer, I’m a little embarrassed to admit that I roasted my first chicken last month, and my second last night. I have a zillion excuses for why I hadn’t done it before. I think the main one is that a whole chicken just sounds so big, like too much work and too much food. But I was inspired by Ruth Reichl’s recipe in her book Garlic and Sapphires, so I finally built up the courage to make it happen.

I’m happy to report that both birds turned out amazing. The difference in flavor between a real farm fresh chicken and the massive “boneless skinless” breasts I grew up eating is truly phenomenal. That alone is reason enough to try the recipe, in my opinion.

I don’t want to poach Ruth’s entire recipe for chicken and roasted potatoes, but for the bird you basically just preheat your oven to 400 degrees, put the excess fat under the skin on top of the breast meat, put a fork-punctured lemon into the cavity, coat the skin with salt, pepper and olive oil and cook for one hour or until the temperature is 170 degrees in the thigh. I improvised a little since there wasn’t much excess fat on my first chicken and added a pad of butter on each side as well. I also chopped some fresh rosemary and rubbed it under the skin. The second time I forgot the lemon and it turned out fine.

Sure it’s simple, but I know I’m not the only one intimidated by the idea of buying and cooking an entire chicken. I was at the park last night when I decided to run to the store and pick up something for dinner. When a friend asked me what I was planning to make, her response was pure shock, “You’re going to cook a WHOLE chicken! Darya, can I please take cooking lessons from you?”

She seemed so impressed I couldn’t bring myself to admit it was only my second attempt and I had no idea if I could pull it off again. Then I realized she would probably like to know.

Thanks Elle for the reminder that even the “easy” stuff takes some courage if you’ve never done it before.

UPDATE: Since writing this post in 2011 I’ve roasted at least 50 chickens and used the bones to make stock. The first step really is the hardest.

What “simple” dish intimidates you in the kitchen?

Originally posted July 6, 2011.

Photo by David Long

I have nothing against people who like to party. Partying is really fun, and a lot of the time I’m right there leading the crusade.

But we all know those people who really like to drink, and like to do it often. Not only do these guys take their own drinking a little too far, they’re experts at pressuring others to keep up with them drink-for-drink. And they’ll use mockery, guilt, generosity, logic, peer pressure and dozens of other tactics to get everyone around them to keep the party going.

These friends are fun to have, until they aren’t. As fun as it is to party, sometimes you want to go out and have a good time without regretting it the next day. Hangovers have their time and place, but when you have real responsibilities it is nice to have a way to hit it a little less hard, preferably without drawing attention to your secret plan.

Feel free to mix and match these tricks, different situations call for different lines of defense.

8 Tips For Drinking Less Without Your Friends Knowing

1. Alternate with water

This is a tried and true way to both cut back on alcohol and stay hydrated, thereby preventing a hangover. Every drink or two, go to the bar and ask for some water. You don’t need to make excuses for this, you’re thirsty and will get another drink in a second. Just be sure to finish the waters and feel free to take your time.

2. Drink clear liquids

Clear liquids like gin and vodka look like melting ice. So if you don’t want to finish every drink that comes your way, you can always leave a little extra in your old glass and no one will notice you aren’t tossing back as many as they are.

3. Order drinks that look like alcohol (but aren’t)

Another advantage of clear liquids. Vodka soda with lime is my favorite go-to drink on late nights, and it’s awesome for several reasons. Besides being easily palatable and sugar free, you also have the option of leaving out the vodka all together. Just order a club soda with lime and ask the bartender to make it look like a cocktail—they’re usually more than happy to comply.

4. Be forgetful

You don’t have to be limited to clear liquids to abandon the occasional half-full glass. Leave your drink on the bar, in the bathroom, on a random table or anywhere it won’t attract attention. That way when someone offers you another, you’re ready.

5. Drink light beer

If you’re a beer drinker and all this clear liquid talk is making you squirm, never fear. There is a huge difference in alcohol content of beers, with light beers coming in around 4% alcohol and some fancy Belgians topping out at over 10%. You do the math.

If you know you’ll have to get through more than you’ve bargaining for, opt for lighter beers. If you’re like me and think Bud Light tastes like donkey pee, go with a Mexican beer like Corona and add a lime. I can drink those all night and barely get a buzz going—and I’m little.

6. Master the shot spit

Drinking nights often don’t turn crazy until someone starts ordering shots, then it’s all over. Bartenders have this problem too, since drunk people often think they’ve found a new best friend and gratefully buy their server shots throughout the night. To avoid getting hammered on the job, bartenders keep a half empty pint of beer nearby and pretend to use it as a chaser but really spit shots back into it.

If you know your friends are likely to “surprise” everyone with shots be sure to have a nearby water glass or pint that you’re nursing. Use the old bartenders’ trick and no one will suspect. I know it’s gross, but it works. Just remember to not actually drink the beer later.

7. Show up late

Sometimes special occasions are specifically set aside for excessive drinking. If you need to make an appearance but would rather not sacrifice your liver, show up 45-60 minutes late. Everyone will already be one drink ahead of you.

8. Order half shots

If you’re in charge of ordering your own drinks and vodka soda isn’t your thing, ask for your regular cocktail but request a half shot instead of the normal full. You’ll still get the fun of drinking, but each drink will contribute less to tomorrow’s headache.

What are your favorite tricks for drinking less without your friends knowing?

Originally published June 29, 2011.

Photo by basheertome

I pity the fool who puts health over pleasure every time they enter a restaurant, but if you eat out often all those French fries could get the better of you.

When nothing on the menu perfectly fits my preferences (particularly at low to mid-range places more tailored to the Standard American Diet crowd), I don’t hesitate to swap out whatever I don’t want with something better.

Whether it’s to avoid processed foods or simply add vibrance and color to my plate, here are 10 simple swaps to make the most of your restaurant meals.

10 Simple Substitutions to Make Restaurant Meals Healthier

1. Mixed greens instead of ice burg or romaine lettuce

I enjoy cobb salads, but for some reason they’re usually served with boring industrial lettuce. Most places these days carry mixed greens or spinach as well, and are usually happy to make the switch.

2. Fruit instead of toast

I’m not sure why breakfast spots think you need two giant pieces of toast on top of your potatoes, eggs and pancakes, but if you don’t want it they’ll often offer you fruit instead. This is one of the best upgrades you can get away with.

3. Salad instead of potatoes

Speaking of potatoes, while they are real food and have their place in a healthy diet, they’re so often fried in rancid industrial oils that it’s best to skip them. Swapping them out for salad or cooked greens is rarely a problem.

4. Avocado instead of mayo

Real mayonnaise, the kind made from egg yolks and olive oil is perfectly healthy (and delicious). Unfortunately that isn’t what most places are putting on your sandwich. Instead commercial mayos are typically made with soybean or canola oils, AKA hyper-processed industrial oils. It may cost a little extra, but avocado is a fantastic alternative to gooey up your lunch.

5. Cheese plate instead of dessert

One of the things I love about France is that it’s perfectly acceptable to have cheese after dinner instead of sugar. If everyone is ordering crème brûlée and you don’t want to be a party pooper, get the cheese plate instead. Good cheese is healthy.

6. Brown rice instead of white

I don’t mind white rice in small quantities, but if I’m stuck eating somewhere I know the food isn’t very healthy I swap out my white rice for brown (and order as many vegetables as possible) if the option is available.

7. Drink wine instead of cocktails

Dinner often starts with a drink selection. While wine certainly has calories, cocktails usually have hundreds more thanks to the liqueurs and syrups typically used. Mixed drinks have their place, but if you’ll also be eating  a few hundred calories then wine is a better choice.

8. Beans instead of rice

If I see beans or lentils anywhere on the menu I’ll often ask if the kitchen can use them instead of one of the faster digesting starches on my plate. Your waiter may be confused, but he’ll usually do it if you ask.

9. Olive oil and vinegar instead of sugary dressing

At some point in the past 20 years salad dressings started being made with ridiculous amounts of sugar and salt, probably to cover up the completely flavorless vegetables from the industrial food chain. Good ol’ fashioned olive oil and vinegar is a better choice, and most kitchens have them.

10. Anything instead of American cheese

Have you ever looked at the ingredients for American cheese? Besides water, the first ingredient is usually trans fat. The second is cornstarch. All the way at the bottom it says, “Contains: Milk.” Replacing it with real cheddar, gruyere, provolone, or even nothing would be healthier.

What are your favorite restaurant substitution tricks?

Photo by liber

I don’t like the word hate and try not to use it. I especially dislike it when it is applied to any kind of food or cooking.

Do you really hate asparagus? Or are you just whining about something you haven’t bothered to learn to appreciate? Yeah, I thought so.

My theory is that most people who profess to hate cooking are actually just making excuses to avoid it. Why would anyone really hate cooking? What did cooking ever do to you?

The sad part is that cooking is a wonderful skill to have. Not only does it save you time and money on food, it can also contribute to better health, bring you closer to friends and family, and be a great creative outlet for stress.

You don’t have to love cooking, but knowing the basics and feeling competent in the kitchen can open a world of opportunity to improve your quality of life. But sure, go ahead and hate it if you want.

For the cautiously curious, here are a few of the obstacles that may be preventing you from getting past your pessimism and what to do to get over them.

10 Reasons You Hate To Cook

(And What To Do About It)

1. You suck at it

The first thing you need to do is understand the difference between not liking cooking and not liking to be bad at cooking. Big difference. I didn’t like being bad at cooking either, but there is a pretty easy solution: learn how. It’s much easier than you think.

2. You’re slow

I know you’re busy. We all have better things to do than slave away over one lousy meal. But when you aren’t experienced in the kitchen the planning, shopping, chopping, cooking and cleaning involved in making a meal can feel like it takes forever. That’s because it does.

I can always spot a kitchen rookie by how long it takes them to chop an onion (seriously it takes like 20 seconds max). The good news is with a little practice and some decent knives (see point 3) you can slash the time you spend making a meal until you barely notice.

Ditto for cleaning up. Seriously, put some muscle into it and it’s over in no time!

3. You have crappy knives

I generally don’t advise spending money to solve problems, but knives in the kitchen are an exception. Spending $50 on a half-way decent chef’s knife can do wonders for your kitchen confidence and efficiency.

And you probably already know what an inspiration a shiny new toy can be.

4. You pick complicated recipes

Some of the best meals I’ve ever eaten have less than 5 ingredients. If you’ve never cooked anything in your life, cassoulet shouldn’t be your first choice.

Rather than finding a recipe and deciding to cook it, start with an ingredient that is seasonal and you know you enjoy. It’s hard to mess up kale and garlic. Learn to fly before you jump off a cliff.

5. You choose out of season ingredients

The main reason people don’t like _(fill in the vegetable)_ is because they have only had it from industrial farms that grow foods out of season. I agree, you’d have to be a masochist to like these impostors.

Farmers markets and dedicated produce stands are your friends. In season ingredients taste worlds better than the out of season stuff shipped from the opposite hemisphere. Your food doesn’t have to be 100% local, but at least pick foods that grow in the same season you happen to be living in. This alone could completely change your cooking experience.

6. Your pantry is inadequate

It can be really annoying to flip through a recipe book or food blog and realize that you need to make one or many grocery trips in order to make any dish because you don’t have olive oil, salt, pepper, red wine vinegar or red chili flakes. If you don’t know what belongs in a basic pantry, check out my free How to get started eating healthy guide for a rundown.

7. You cook everything to death

Just because your mom cooked broccoli until it was dark gray and could be eaten by an infant doesn’t mean that’s how food is supposed to be prepared. Most vegetables cook quickly and taste better when they haven’t been incinerated. When your vegetables turn bright green in the pan, that’s your cue that the cooking is nearly done.

8. You only cook for large groups

Your first cooking forays shouldn’t be huge productions. Start simply and don’t bite off more than you can chew by promising to host a dinner or bring food to a potluck of 30 people. Start by volunteering to help in the kitchen with someone who knows what they’re doing. Make a side dish, or a simple one pot meal for yourself.

Practice makes perfect, and you want your first experiences to go smoothly to build your skills and confidence.

9. You only cook for special occasions

New cooks don’t need any extra pressure in the kitchen. If you’re just learning your way around the range, maybe you should hold off on hosting Thanksgiving dinner or Mother’s day brunch. It can be stressful to just coordinate a large meal, you don’t need the added pressure of possibly ruining a family holiday. If you want to contribute, volunteer to make the salad or biscuits. Start your real kitchen adventures in the privacy of your own home.

10. You don’t ask for help

If you are truly new to cooking, you may as well acknowledge that you will be slow and lack the basic skills and intuition of a seasoned chef. You are definitely capable of getting there, but in the mean time make your experience as pleasant as possible by letting others contribute their expertise and knife skills when you want to cook. It is also nice to have an extra pair of hands for cleanup.

Do you really hate cooking? Or are you just looking around the room and saying that you hate things?

Originally published May 31, 2010.

ATTENTION: Due to the excessive negativity of some recent commenters, I am permanently closing the comments on this post. If the contents of this article make you want to scream in rage, stab someone, punch a wall, or hurl yourself off a bridge, I suggest you find a therapist.

Quinoa Salad

One of my favorite things about the arrival of summer is all the beautiful, crisp salad greens at the farmers market. I absolutely love to eat salads, but how can you turn a salad into a full meal that is truly satisfying?

The trick is to make sure you add enough protein, fat and carbohydrates to your salad so it is still a perfectly balanced meal.

There are dozens of healthy additions you can use to make your salad more filling and delicious. Here are 10 of my favorites.

10 Ways To Make Your Salad More Satisfying

• Warm ingredients Grilled or sauteed onions, peppers, mushrooms and meats wilt salad greens and make them slightly warm, adding depth and character to an otherwise boring salad.
• Brown rice Adding 1/2 cup of warm rice to a salad makes it more satisfying to eat and keeps you full for longer. Use single serving rice balls and this simple addition will add less than 2 minutes to your salad prep time.
• Nuts Walnuts and sliced almonds are my favorite, but feel free to try pecans, cashews, peanuts, pumpkin seeds or anything else that sounds interesting.
• Beans Chickpeas, black beans, edamame and other legumes are inexpensive and delicious sources of protein and fiber to add some substance to a salad.
• Avocado Half an avocado is sometimes exactly what a salad needs to take it to the next level.
• Smoked salmon For a slightly more upscale salad experience top your greens with a few slices of smoked salmon.
• Quinoa Mix in a small amount of quinoa as an accent or make it the base of a salad by adding cooked or raw veggies and greens. See my Mexican-style quinoa salad recipe.
• Grilled meats Your salad is a great place for summertime BBQ leftovers.
• Egg Boiled, fried or poached, an egg is a wonderful way to make your salad more substantial. See my Summer salad with poached egg recipe.
• Sardines Canned fish is one of the easiest ways to get extra protein and omega-3 oils in your salad. Here are 6 reasons to eat more sardines.

How do you make your salads more hearty?

This article was originally published June 8, 2009.

Photo by erin MC hammer

My post last week 8 Reasons Regular Guys Should Learn To Cook received a tremendous response (thanks for your Diggs and Tweets), but a few people called it out as “sexist.” Gasp!

Though I doubt anyone would have preferred a post titled “8 Reasons Most People Should Learn To Cook,” I’m happy to balance the scorecard.

The reason I called out “regular guys” in the last post is that although the cooking profession is dominated by the Y chromosome, I’ve noticed a general reluctance from the 20-30 year old single men I know to spend much time in the kitchen. Sure most are willing to grill up some meat on occasion, but few consider cooking essential to their man-skills and I wanted to give them reasons to reconsider.

Girls are a different story. I know a few girls who enjoy cooking, and even more who like to bake. But there is also a subset who can’t even boast the grill skills my regular guys have in spades. I know these girls well, because I used to be one.

When I was in college saying I was a “bad cook” would have been generous. I couldn’t cook anything—I even burned water on more than one occasion (pasta FAIL). I couldn’t prepare any food that required more than a can opener and microwave, and fixing these flaws was not high on my priority list.

I only changed my tune when I got to graduate school, became a born again foodie and realized I could no longer afford to eat out in San Francisco on my student salary. Unwilling to sacrifice the quality of food I was eating I forced myself to start shopping at the farmers market and preparing my own meals. This switch changed my life for the better and I would never go back to my kitchen-free days.

But why was I such a brat about it in the first place?

Honestly, I thought I was above cooking. I was busy building my career and had better things to do than slave away in the kitchen, thankyouverymuch. Cooking was for stay-at-home moms, I thought, not for ambitious girls like me. Who has time to be so domestic?

I was a jackass, and have since learned the errors of my ways. This one is for all you awesome girls out there who still don’t know the value of being kitchen savvy.

8 Reasons Awesome Girls Should Learn To Cook

1. It’s still hot

I’m sure you have no trouble attracting men with your intellect, but no matter how smart and beautiful you are guys always melt for a girl who can cook an amazing meal. You may have already gotten into college, but extracurriculars still matter.

2. Cooking makes you beautiful

Nothing is more attractive than a woman who radiates health. Cooking nutritious food at home will give you sparkling eyes, shiny hair, healthy nails and glowing skin.

3. Good food makes you smarter

Junk food creates spikes and dips in blood sugar that make you tired and kill your ability to concentrate. Cooking healthier food at home will give you the focus to stay sharp all day.

4. Cooking is more efficient

Going out may seem quicker because there is no prep or cleanup, but in the long run it actually takes more of your time. Once you have it down, you can make yourself a solo meal and have your kitchen back in working order in about 30 minutes. Win.

5. You’ll save money

Being a girl is expensive. And if you’re the type who likes to splurge on designer brands, every dollar counts. Cooking at home is a great way to save money on food, freeing it up for you to use on other things.

6. It keeps you slim

For myself, eating out is the single biggest factor in how easy it is to lose or maintain my weight. At home you have complete control over everything you eat, and when you cook healthy foods this works to your advantage.

7. You might one day be a mom

You may have your eye on the prize today, but if you ever plan to raise a family your life will be a lot easier if you pick up some kitchen skills beforehand. Processed foods are bad for you and even worse for kids. Plan ahead for your future healthy family.

8. You might love it

Cooking is like art and science all rolled into one. It allows you to build skills, be creative, de-stress and when you’re finished you have a wonderful and delicious product to enjoy (and show off on Instagram). Cooking is more mentally stimulating than I ever imagined, and it is worth exploring for its own sake.

Why do you amazing ladies like to cook?

Originally published June 15, 2011.

Photo by f_mafra

Some guys I know don’t consider cooking a worthwhile venture. Besides the occasional stint behind the grill, they’d rather bask in blissful ignorance than feed themselves in more than 3 steps: stab, chew, swallow.

But ask any woman (or man that already knows how) why it is better to be a kitchen savvy dude and you’ll start to see what these guys are missing.

Whether it’s because they think it takes too much time, too much effort or wrongly assume it’s a woman’s job, men who never learn to cook are losing a huge opportunity to take their man skills to the next level.

8 Reasons Regular Guys Should Learn To Cook

1. Chicks dig it

There isn’t a woman alive immune to a man who can make her a delicious meal. Step up to the plate boys, we’re begging you.

2. Life skills are manly

You can fix your car, hunt wild animals and build a camp fire. Shouldn’t you know how to feed yourself without a drive-thru?

3. You’ll save money

Though there’s a good chance you’re single if you never learned to cook (see point #1), a home cooked meal is a much cheaper date night (or singles night) than dinner for two at Chez Fancy—particularly with the 150% wine mark up common at most restaurants.

4. It’s faster than going out

Fancy date meals aside, cooking at home is almost always faster than going out—so long as you know what you’re doing. Once you have a few basic skills down, you can stop wasting your time in fast food spots simply because you don’t know what else to eat.

5. Guy Fieri shouldn’t be better than you at anything

Food Network star Guy Fieri has bad hair, bad clothes and douchey sunglasses, but the dude knows how to cook. Are you going to let him upstage you like that? Of course you aren’t.

6. Your puppy (aka girl magnet) will eat better

My notoriously adorable puppy Toaster loves salad scraps (sugar snap peas are his favorite), eggs, meats, fish, and pretty much anything else we’re willing to share. A balanced diet is as good for dogs as it is for people (just don’t give them onions, garlic or grapes).

7. You might lose weight

Cooking is one of the easiest ways to improve your diet and stick to reasonable portions. This is a recipe for weight loss, if you’re willing to swallow it.

8. You might like it

Cooking is relaxing, fun, creative, purposeful and, hopefully, delicious. Why wouldn’t you want to add this skill to your tool belt?

Why do you guys like to cook?

Originally published June 6, 2011.

Blueberries & Raspberries

Holidays are for celebrating and are meant to be enjoyed, but you don’t have to sacrifice your health or beach body every time you attend a BBQ. These 6 BBQ survival tips can save you hundreds of calories you won’t even miss, and keep your health and fitness goals on track.

6 Healthy Eating Tips For Your 4th of July BBQ

1. Use small plates

Research clearly shows that people who choose smaller plates and utensils eat less without even noticing it. The difference can be as substantial as 50% fewer calories consumed, yet everyone reports the same level of fullness and satisfaction. Try borrowing a plate from the kids table or the dessert tray.

2. Eat slowly and mindfully

People who eat more slowly eat fewer calories over the course of a meal. BBQs are a perfect opportunity to pace yourself as you mix and mingle with friends and family. The more you’re chatting, the less you’re eating.

3. Eat healthiest foods first

If you are eating slowly and off small plates, you may as well fill up on the healthiest stuff first. Salads are a great place to start because watery vegetables slow digestion and have very few calories. Try to choose something with oil and protein as well, because these will help you feel full sooner.

4. Skip the chips, crackers and bread

Refined carbohydrates are the worst things you can eat because they offer little satisfaction, loads of calories and dangerous insulin spikes. BBQs are filled with wonderful food, so do yourself a favor and save your calories for the really good stuff.

You don’t have to eat your burger without a bun, but pass on the pointless chips and other snacks that lure you when you’re not thinking. If you’re feeling bored, grab a Frisbee instead.

5. Keep dessert small

The difference between a large slice of cake and a smaller slice of cake can literally be hundreds of calories. And to reiterate, sugar and refined carbohydrates are the most dangerous foods. You don’t have to pass on dessert completely, but keep your portion sizes in check for this course.

6. Think before you drink

There is a place for alcohol in a healthy lifestyle, but making smart choices can be the difference between losing or gaining weight (not to mention your self-control). One sugary margarita can have 600-800 calories. That means 3 margaritas is more food than you should be consuming in an entire day. Is that really worth it? Stick with wine or beer, drink plenty of water and remember to pace yourself.

Small tricks can save you hundreds and potentially thousands of wasted calories that you will never notice or miss. Why sacrifice a good time when you can just upgrade your healthstyle?

What are your favorite tips to eat healthy at a BBQ?

Photo by E.Baron

Cutting processed foods and refined sugars out of your diet is arguably the most important dietary change you can make to improve health and lose weight. But will one slice of birthday cake inevitably tighten your pants and cut your life short?

Not necessarily.

Quality of life is hard to measure, but it certainly involves some balance between good health and hedonistic enjoyment of things that might not be perfectly healthy. The question is how we find this balance for ourselves, and how do we make sure our behavior helps us keep that balance?

The answer, of course, will be different for everyone. Competitive athletes have higher physical demands for maintaining ideal health than, say, a scientist. And I’m not a fan of watering down my favorite foods—especially desserts—with “healthier” ingredients. But there are a few general guidelines that can help the majority of us live a little without constantly fighting the battle of the bulge.

9 Tips For Dealing With Dessert

1. Eat dessert once per week or less

As a general rule I try to keep my dessert consumption to once per week or less (it is often less). A larger person may be able to get away with a bit more, but setting a weekly maximum can help you keep tabs on your sugar consumption. If you are actively trying to lose weight, aiming for once every two weeks or less is ideal.

Sugar is problematic for several reasons. Most of you probably realize by now that excess sugar causes rapid blood sugar and insulin spikes that force extra calories to be stored as fat. Over time these spikes will alter your sensitivity to insulin, negatively impacting your metabolism and risk of type 2 diabetes. Extra insulin signaling is also associated with heart disease, high blood pressure and accelerated aging.

The less refined sugar you eat the better, but assuming most of us aren’t willing to give it up completely it is helpful to have a weekly maximum to keep consumption in a reasonable range.

2. Pick your occasions

Once you decide to budget your sugar consumption, it is time to start choosing your priorities.

Is your weekly group meeting at the office (the one where there’s always doughnuts) really a special occasion? In other words, is that stale chocolate doughnut you wolf down while half asleep really worth the extra workout or skipping dessert with your kids this weekend? Probably not.

If you think about it, there’s a good chance you don’t even enjoy that doughnut as much as you assume you do. And we both know you’ll feel horrible after eating it anyway. So why do you believe that you want it?

When you stop and really think about your food choices, you’ll often find that many of them come from conditioning rather than true preference. But just because 12-year old you liked low-quality sweets doesn’t mean the adult you has to continue eating them.

Save desserts for the times that are really worth it, and realize you aren’t missing much by skipping the Costco brownie bites.

3. Don’t eat dessert alone

Special occasions are moments of celebration you share with people you care about. One of the wonderful things about life is these moments happen all the time. Our weeks and months are perpetually marked by birthdays, weddings, promotions, vacations and a million other reasons to celebrate. Use these special times as cues for when to indulge.

On the other hand, there is nothing particularly special about sitting alone on your couch watching TV. Try to get out of the habit of eating dessert alone, especially if this is something you rely on for comfort. If you just want something sweet, try having a piece of fruit or some herbal tea instead.

I recommend not keeping any pre-made desserts in the house at all. Why torture yourself?

4. Know dessert when you see it

If you’re eating dessert several times a day but only think you are eating it once or twice per week, none of these rules are going to help you maintain your health and physique.

I’ve written before about the hidden sugars in common foods such as sandwiches, salads and fruit yogurts. There are clearly benefits to eating a salad, but syrupy dressings contribute to your sugar intake whether there is lettuce around or not. Overly sweet non-dessert foods make it more difficult for you to enjoy real indulgences without consequences.

Be aware of the sugar content in the foods you eat and actively try to minimize it in the bulk of your diet (i.e. choose sandwiches without teriyaki or BBQ sauce, salads with savory (not sweet) dressing, cocktails without juice or syrup, and plain yogurt).

If you’re eating healthy and minimizing sugar 90+% of the time, your waist will hardly notice the occasional birthday cupcake.

5. Little indulgences count

Just as you cannot ignore the 27 grams of sugar in Yoplait yogurt, you can’t grab 2 or 3 pieces of candy every afternoon from the bowl in the office without it adding up.

Be aware of the little cheats you make throughout the week and don’t kid yourself about their impact. If you decide that the work day is just too hard to get through without these, that’s fine. But you aren’t doing yourself any favors by pretending they don’t exist. Remember to count them in your mental dessert tally and keep it in mind when you’re looking lustfully at your grandma’s homemade apple pie and wishing you hadn’t had so much sugar this week.

6. Choose quality over quantity

If your goal is to limit your sweets but you don’t want to feel like you’re missing out, make sure your choices emphasize quality over quantity.

A few bites of good quality dark chocolate is infinitely more satisfying than a handful of Hershey’s kisses. Desserts can rack up 25-50 calories per bite. Get the most bang for your buck by picking foods with actual flavor and not just extra sugar and salt.

Hint: This tip should also help you stick to tips #2 and #5.

7. Go splitsies

Half a dessert is 100% better for you than a whole dessert.

If you really really want to try one of those cookies your co-worker has been bragging about for months but have already had your ice cream this week, try taking only half of one. Better yet, find someone to split it with you so you aren’t tempted to finish it. If it’s that good, a few bites should be plenty satisfying.

8. Resist peer pressure

Some people take a special pleasure in encouraging others to do things they know are bad for them. These people also tend to be good at recruiting others to join in their banter.

Be prepared to get nagged occasionally for not wanting to eat foods that aren’t worth it. But if you have decided in advance to stick to desserts you know taste better than what your friends are pushing, it really isn’t that hard to ignore them.

Who’s really missing out here?

9. Use the gym

Despite our best efforts, we all eat too much dessert every now and then. This isn’t good, but it isn’t the end of the world either.

When this happens to me I use it as an opportunity to amp up my workout routine. By far my best runs are on days when we have birthday cake in lab–I feel like I can run for days with all my extra energy.

Your muscles use sugar as fuel, so use it up while you can and give your metabolism a little boost (having a little extra blood sugar and insulin around when you’re exercising can actually improve your metabolism) and prevent those spare calories from being stored as fat.

You’ll probably feel better after working it off too.

How do you deal with dessert in your healthstyle?

Originally published March 31, 2010