All About Calories

I thought that this would be a good time to address a few common misconceptions about calories and what they mean to you. So lets start with figuring out what a calorie really is.

A calorie is a measurement of energy. Like saying a gallon is a measurement of liquid. Basically, when food says it has a certain number of calories in it, it’s telling you how much energy it has in it. If you use that much energy, you’re good. If you don’t, then your body stores it as fat to use later in case you run out.

So, how many calories should you eat to maintain, lose or gain weight? Well, first you should know how much you are burning in a day. A good start is to keep track of your activities and add your BMR (your Basal Metabolic Rate is how many calories you burn when you are at rest). You can calculate your BMR here. Then it’s a simple in/out figure. If you burn more than you take in, you lose weight. One pound of fat is equal to burning an extra 3500 calories. So, if you cut 500 calories per day for 7 days, you will lose a pound that week.

How many calories are in THAT? Fantastic question! Most common foods can be calculated easily using online tools, calorie counters or standard measurements. Foods in most restaurants can be found online these days, just be sure to check BEFORE you go out, not after. That way you can walk in knowing what you want already. Keeping a journal or food log really helps when it comes to knowing what and how much you should eat each day. You can simply write it down, use online tools or check your smart phone for apps. Most of them have great options and some even let you scan barcodes on your food choices.

Also keep in mind that everything you do helps burn away those calories you’re eating. Get outside and do stuff when you can. If you go out for a 15 minute break twice a day at work, you can really add up some major burn. Check out this article about how even small activities can add up caloric-ally speaking.

Make-Ahead Casserole Shortcuts

Casserole Tips

1. Most casseroles can be assembled, covered and refrigerated for several hours or up to the day before. This is especially helpful if you have an hour or so of free time before a day that you know you’ll be busy or coming home late..
2. You can freeze casseroles baked or unbaked. Hint: If you do bake ahead, don’t overdo it; the casserole will cook a little more once reheated. And be sure the food is completely cooled before you package or freeze it.
3. To prevent freezer burn, let the surface of the casserole freeze then wrap it tightly with plastic wrap and foil. If your dish has airtight or leak-free lids you should freeze for about an hour with the lid off to allow the surface to firm a little. Then you can press plastic wrap down along the top to protect the surface before placing your lid on. This will help not only protect your food from freezer burn, but it will also help prevent any damage done to your baking dish. Some of the airtight lids do not allow the food to adjust its size during freezing (which can cause the glass to crack or get damaged sometimes).
4. Freeze foods in meal-size portions, either as individual servings, servings for two or enough for a family meal. I usually plan for leftovers, so I freeze meals for 4-6 people to feed my 2-person household. This is also extra handy if your house tends to attract guests. Then you automatically have enough to feed a larger crowd. If not, then you can pack the leftovers into easy lunches or dinners,  saving yourself even more time for later in the week.
5. Label each package with the name of the recipe, cooking time and date.
6. Frozen casseroles should be stored at zero degrees and used within three months. If you have a deep freezer (or chest freezer) you can store multiples in there and move them one at a time into your kitchen freezer. This will help ensure they are kept at a low enough temperature for the longest amount of time.
7. Thaw frozen casseroles overnight in the refrigerator before baking. Add toppings such as breadcrumbs or crackers after thawing the casserole to keep them crisp.
8. Allow additional bake time to heat frozen casseroles thoroughly (it may need to be increased by about 15 minutes). The center of the casserole should reach 160 degrees when baked.

Baking Tips

• Use glass or ceramic baking dishes instead of metal, especially if the recipe includes acidic ingredients such as tomatoes. Metal will give the recipe an undesirable “off” taste.
• Choose the right size dish recommended for the recipe. Most ovenproof casseroles identify the size on the bottom of the dish. Tip: When in doubt, you can measure volume by using quarts of water to fill the dish to the brim. Four cups is equal to one quart.
• For easy release and cleanup, prep the casserole dish beforehand with non-stick cooking spray or a liner.
• Know that bake times may vary based on casserole dimensions. If the food is baked in a smaller, deeper casserole dish than recommended, for example, the bake time may be longer.
• Be careful not to over-bake. Casseroles are done when heated through to the center and bubbly around the edges.

 

French Fries

 

Want some fries with that? This salty side is hard to turn down when ordering at the drive-thru. But a large order of fries can have as many calories as a burger — about 500 at a typical fast food restaurant.

Better Bet: Opt for a side salad or fruit cup, if available. Or if you have willpower of steel, go ahead and order fries but limit yourself to five or six.

Related articles

• Freshen Up Those Fries!
  
• Sweet Potatoes
• A Healthy Snack

 

Ballpark Food

 

If the game’s not the same without a corndog, you may be prone to another example of setting-induced cravings. Just seeing or smelling the concession stands can make it tough to resist. But consider these numbers:

• 8 ounces of cheesy nachos – 900 calories
• 8-ounce bag of raw peanuts – 800 calories
• Corn dog on a stick – 400 calories

Better Bet: Corn on the cob with butter has about 150 calories

Related articles

• Grilled Juicy Fruit Kebabs & Dip
  
• Buffalo Chicken Breakfast Burrito
• Unique Greek Turkey Burgers

 

Cold & Flu Season Tips

The weather is starting to get chilly around here, and it feels SO good. I love the cooler weather because it is a good excuse to break out my slow cooker and start making those super savory soups and sauces again. Unfortunately, it also brings cold & flu season around. It is nearly impossible to avoid completely, so here are some tips I’ve picked up along the way to help make it through in style!

Stay Clean-
Wash your face and hands often. In between, try not to touch your face (you do it more often than you realize) when there are germs on your hands, your face is the easiest way into your body. They enter through your eyes, nose and mouth causing all kinds of nasty problems. When you are away from the soap and water, try to carry hand sanitizer or sanitizing wipes.

Get Lots of Sleep-
Not getting enough sleep will negatively affect your immune system, leaving you more vulnerable to cold and flu viruses. Be aware of what your body needs (8 hours may not be enough for some people), and supplement it with quick cat-naps of 15 to 30 minutes if you can.

Stay Active-
Regular exercise, especially vigorous exercise, keeps your body healthy and offsets our modern sedentary lifestyle. Recent studies show that even small amounts of exercise can help beat the cold virus.

Get Fresh Air-
Even though it is strongly recommended that you stay home when you are sick, you still need fresh air. Open your doors and windows (even if it’s cold outside) at least once a week to help flush the stale air from your home. It will help you rid your whole house of germs that may be lingering there.

Eat Healthy Foods-
Eating lots of oranges and other vitamin C-rich fruits and veggies is a great way to support your immune system. Check out this list of 7 foods that cure for some good suggestions. Also, try to get as many of these super veggies as you can, they will make a BIG difference! Researchers also believe that the good bacteria found in yogurt may help boost your immune system.

Drinking hot drinks like tea and coffee can help heal a sore throat and clear your sinuses if you do get sick, but remember to keep them healthy. Try adding a dash of cinnamon, and lighten up on the creamers. Honey is also a great way to sweeten without adding sugar.