Drug testing

Dieting -- The Basic of Meal Planning

BASIC MEAL & MENU PLANNING

As a basis for meals and menu planning, refer to the pyramid information mentioned earlier to make sure you have the basic food requirements met for all family members. Then cross check and plan by looking over basic food categories to target healthy foods to fit the lifestyles and health of everyone. For example, if someone has depression, add some foods mentioned above to his or her dietary plans that aid in the healing and prevention of depression.

Meal planning also depends upon several factors like the number of people eating, meal times, special dietary concerns, budget, available foods, and recipes on hand and likes and dislikes of everyone who will be eating. Begin by choosing foods and recipes that you like and know how to prepare well and that fit into everyone's dietary plans. If one or more people have special needs, like diabetics, plan ahead for substitutions either in the food preparation or food substitution for that individual or for those individuals.

Add variety to your meal planning. Have other family members jump in and prepare meals some nights and on weekends. Kids enjoy making macaroni and cheese, so host mac-n-cheese night on Wednesdays, for example. Then alternate different vegetable combinations, colors and textures to vary the menu on a weekly basis (no need to let boredom take over on Wednesdays with the same routine!)

Also note seasonal food selections for savings. Create menus and meals based upon what's on special that week or month. Hint: stock up and store or freeze special-priced items and family favorites when possible and storage room and the budget allow. But don't over do it. With convenience stores and supermarkets for food shopping in practically every neighborhood anymore, there is no need to hoard. An old saying, "Haste makes waste" might apply if you see a great buy, purchase multiple items, then let them become outdated and have to toss them out.

One fun way to save is by trading coupons and working out food deals with friends, family, neighbors, your church group and anyone else who'd like to join in. Food cooperatives and farm markets available in your area may offer special pricing to groups or large purchases. So team up for better purchasing power and split everything up between group members. If you're not into that much organization, go one-on-one with a neighbor, other friend or relative. Buy a huge bag of potatoes, onions, oats, and / or other foods, then share.

COOKING TIPS

Here are some cooking tips to help with your perfect dietary planning:

Low-Fat Supplies - -Keep these on hand. Butter-flavored low-fat vegetable cooking sprays are out there. So is apple sauce in place of some oil in recipes. Also keep the following handy: lemons, limes, your favorite fresh herbs and spices, evaporated skim milk, cornstarch, plain non-fat yogurt, flavored vinegar, and onions.

Substitute ? Check recipes and ingredients and where applicable, cut fat and calories by using:

? Fat-free or reduced-calorie versions

? Skim milk, 1 percent or 2 percent milk for whole milk

Cooking Skills - - Hone in on or learn how to:

? Saut?, as with vegetables in water or broths.

? Use coking sprays or nonstick cookware.

? Cook in foil or parchment paper to seal in juicy flavors

? Trim fat from meats

? Stir-fry, bake, roast, poach, microwave, steam and broil

? Experiment with seasonings (herbs, spices)

Written by Shelley Hitz, Licensed Physical Therapist and Certified NASM Personal Trainer.
Sign up for her free Exercise Advice journal at http://www.abs-exercise-advice.com/journal.ht ml or read more of her articles at http://www.abs-exercise-advice.com. Get your free unbelievable abs ball workout here!

Forest Park Cadillac Escalade rental ...
In The News:

If a drone is flying on your private property and recording you without your consent, call the police. It’s a violation of your privacy.
A new device developed at the University of Florida provides protection from mosquitoes for members of the U.S. military, requiring no heat, electricity or skin contact.
Kurt "The CyberGuy" Knutsson provides his five best home-delivery grocery apps to make shopping easier, and hopefully save money. Some apps offer different features.
A digital photo frame lets you share your most coveted moments with loved ones, and would be a memorable gift for Valentine's Day. Here are the best frames.
Everyone should be safe no matter where they go. Kurt "CyberGuy" Knutsson lists some of the best tech for your personal protection whether you're out or at home.
Amazon has bumped up its prices for members using its Amazon Fresh grocery service, tacking an additional fee onto the existing membership fee. Here's why.
An American Airlines passenger said Monday that his wallet was still missing following an attempt to track it using an Apple AirTag device. The AirTag had flown to 35 cities.
Toilet paper can be very costly nowadays. Kurt "CyberGuy" Knutsson shows you how you could save money at the store by purchasing a high-tech toilet instead.
Kurt "The CyberGuy" Knutsson has the answers you need in order to speed up your internet connection and make sure your WiFi network is secure. Follow these tips.
Three activity-tracking apps on your Android could be scamming you by promising money through advertisements but never paying you. Kurt "CyberGuy" Knutsson explains.
San Francisco authorities wrote earlier this month to the California Public Utilities Commission asking to slow the expansion of Cruise and Waymo robotaxi services.
iPhone and Android users can customize their keyboards in their settings in order to create the unique texting experience that they want to curate. Here's how.
Staying warm in cold weather is as easy as the switch of a button. Kurt "CyberGuy" Knutsson shows you the best wearable tech to keep you warm throughout winter.
Kurt "CyberGuy" Knutsson outlines his top do's and don'ts of using your phone when charging so you can preserve as much battery on your smartphone as possible.
The orange and green dots you see at the top of your iPhone screen are enhanced security precautions as a result of the new security update for IOS 14 or better.
Kurt "The CyberGuy" Knutsson shows you how to delete embarrassing autofill entries across multiple devices and operating systems to secure your privacy.
Flying can be stressful, but Kurt "The CyberGuy" Knutsson's helpful tips to finding the best seat on your flight can help ease some of your air travel worries.
Scammers are always out looking for their next victims. Kurt "CyberGuy" Knutsson helps you to watch out for Medicare scammers looking to steal your money from you.
Different people need different types of coffee makers. Kurt "CyberGuy" Knutsson lists the top 10 coffee makers with various features to fit your coffee needs.
Kurt "CyberGuy" Knutsson shows which iPhones are in the Apple battery price hike starting March 1 and how you can find out whether your phone needs a new battery.

The Benefits of Iodine

Initially discovered as a new element in 1811 by Barnard... Read More

Beauty Foods That Will Keep You Young and Healthy

You've heard that old saying: True beauty comes from within.... Read More

Good Fat Diet or How to Choose the Best Foods for Your Family?

Some fats are good for you. Your body can't function... Read More

Fruits for Summer: Summer Skin Care

Summer is the time when we sweat highly and beating... Read More

The Non-Diet Diet

Diets don't work. If they did the U.S. of A.... Read More

Nutrition - Its Whats Eating You That Counts

"It's not what you eat, it's what's eating you that... Read More

Eat and Lose Weight - Its All in those MCTs

Can You Lose Weight Through Eating?You get fat when you... Read More

Six Ways to Eat More Healthfully

With so much 'diet advice' around today it is little... Read More

Why People Get Sick

The body is a marvelous creation, a carbon, oxygen combustion... Read More

Trade In Your Diet For A Lifestyle!

Dieting is a pain. I think basically everyone would agree... Read More

Chocolate Splendor: Food For The Gods; Bodybuilding Nutrition

A fictional overheard conversation at a Thelma's Fine Dining.Hi, I'm... Read More

What Colors Are on Your Plate?

Can the colors on your plate tell you what health... Read More

The Benefits Of Drinking Herbal Teas

Herbal teas have long been known to have medicinal benefits... Read More

Taste the Good Health Fruit Called Apple

"To eat an apple before going to bed will make... Read More

Help Your Heart Grow

I turned into my parents' driveway in Maryland and parked... Read More

Post Nasal Drip

Post nasal drip is a sensation of mucous build up... Read More

Four Important Nutrients - Vitamin E, Selenium, Sodium and Potassium ? For Good Health

Vitamin EThere has been a lot of controversy about vitamin... Read More

Can a Child Thrive on a Vegan Diet? YES!

Can a child thrive on a vegan diet? The answer... Read More

Eating ... Gaining Weight ... How to Control the Urge to Splurge

I confess: I'm completely addicted to Pringles. My determination weakens... Read More

Whatever Happened to the Basic Four Food Groups?

What Ever Happened to the Basic FourThe USDA was originally... Read More

A Diet Deficiency Today is a Clinical Event Tomorrow

For those of us that understand nutrition and it's importance... Read More

Glycemic Index of Foods

All carbohydrates are not the same. Generally it is assumed... Read More

The Skinny on Oats, Oatmeal, Vitamins, Nutrition for Skin Care and Bath Products

Oats (botanical name Avena sativa)An oat is a grass that... Read More

Cherries - A Natural Joint Pain Killer

Fruit Advantage Tart Cherry capsules are a nutritious, all-natural alternative... Read More

Alkalize Your Way to Better Health

Today we're shifting our focus from wealth to health. First... Read More

Sugar Grove stretch limo ...