But if you have 10 or so pounds that just won’t budge, the answer is adding in a little more discipline. It’s key to keeping the consistency with the exercise and being diet-centric to maximize the efforts you are making.

And here’s how:

Make Menus

By knowing what you are going to eat and when, you’re much more bound to follow your own guidelines. This helps you when you reach for a snack–and you’re already knowing what is on tap. Aim for three meals and two or three snacks per day, eating every few hours or so. By eating often, you get your metabolism going, and it prevents you from becoming to that point of starving. Rotating your meals is a good idea; instead of eating the same thing every day, change it up. For example, if slow-cooked oats are breakfast one day, have eggs and whole grain toast the next, then a smoothie with a muffin the day after.

Fill Up on Fibre

Loading up with vegetables and fruits is a great way to get more fibre into your diet. Your goal should be to have vegetables and fruit as half of your meals and snacks. Serve up a single serving of your protein and starch/whole grains, then fill out the rest with a load of fresh produce. Because fibre passes slowly through your body, your metabolism stays up, and helps keep you feeling full. Go for at least 25 grams of fibre per day.

Be Aware… and Beware

There are a ton of hidden calories in sauces and other condiments. If you’re out at a restaurant, for example, creamy sauces like alfredo can be a diet damager. Opt for lighter sauces, like tomato sauce, instead. For sandwiches, swap out the loaded mayo with mustard, and for salads, go for vinaigrette based options, instead. Though some may seem caloric, often it is good fats from olive oils–just be sure to read the label, first.

Know What Goes In

Though you don’t have to be a controlling calorie counter, just understand how many calories are truly going in. Track it for a few days, and then you’ll have a rough idea. This will help you determine if you’re eating too much, or too little. Even better, plug it into an app or website, such as MyFitnessPal or MyPlate, which will break down if you are eating the right kinds of calories, the amount of fibre you are eating, and if you’re overloading on sugar or fat.

Log Your Workouts

Notice what you’re really doing when you workout and how much effort you are putting in. Did you run 10 km this morning? Or did you take a shortcut? Did you rest today, even though intervals were on the schedule? Follow a training plan which will help you be consistent and reach your goals. Make sure that you balance both cardiovascular exercise with strength training. In order to maximize lean mass, use exercises for your major muscles, like squats, push-ups, lunges, bench presses, and pull-ups.

Enter Soul food, a cuisine that is based on the traditional foods of African Americans.

For a recipe idea and some facts about the food, keep reading.

What does soul food mean?

Soul food is used to define the type of cuisine associated with African American culture in the southern United States. The term came about the mid-1960s, and the word “soul” was often used to describe different aspects of African American culture.

What exactly is soul food?

When making soul food, you’re thinking about getting right now into the soul, loaded with comforting favourites that were created by slaves who needed to refuel after a hard day. Think cracklins, chitterlings, chicken fried steak, cornbread, johnny cakes, and hoppin’ John, just to name a few.

Common ingredients included chicken liver and gizzards, ham hocks, shrimp, black-eyed peas, cabbage, lima beans, green beans, sweet potatoes, and cornmeal.

Like any classic cuisine, the best recipes are the ones that are passed down–verbally–from generation to generation. Luckily, many folks have started to write these down, though those special touches are often neglected (you know, just like grandma used to make).

If you’re searching for some soul food, here’s an easy and delicious recipe to start you off.

Hoppin’ John

Classic, easy to put together, and oh-so-delicious, this recipe is a simple way to get started into soul food. Be sure to plan ahead and soak the black-eyed peas overnight.

Ingredients:
1 tablespoon olive oil
1 large ham hock
1 cup chopped yellow onion
1/2 cup chopped celery
1/2 cup chopped green pepper
3 cloves garlic, finely chopped
1 pound black-eyed peas, soaked overnight and rinsed
1 quart good-quality chicken stock or broth
1 bay leaf
1 1/2 teaspoons dried thyme
Sea salt, freshly ground black pepper, and cayenne pepper to taste
Water, as needed
1/4 cup finely chopped green onion
3 to 4 cups cooked white or brown rice

Directions:
Heat the olive oil in a large stock pot over medium-high heat. Add the ham hock and sear it on all sides, until nicely browned, just a couple minutes per side. Add the chopped onion, celery, and green pepper. Cook for about 4 to 5 minutes until softened. Stir in the garlic and continue to cook until garlic is fragrant, about 2 minutes longer.

Add the black-eyed peas, chicken stock, bay leaf, thyme, salt, pepper, and cayenne pepper. Bring to a boil. Reduce the heat and simmer for 40 minutes, until the peas are creamy and tender, stirring occasionally, adding additional water if necessary (you can also add additional chicken stock).

Once the peas are tender, adjust the seasonings to taste. Stir in the green onion. Serve warm over rice.

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And one of the best ways to do this? Get moving.

As soon as the first sign up warmer weather hits the outdoors, there is no better way to get on some running shoes and start a beginning runner training program.

In fact, you won’t be alone. Almost 50 million folks enjoy the single-person sport each year, according to Running USA’s State of the Sport. Not only that, but in the last ten years or do, the total amount of runners and joggers went up forty percent–and that’s just outdoors. As for the treadmill? It was pretty similar, with an impressive 38 percent. Trail running went up 16 percent, while walking for fitness was up by 21 percent.

Starting a running program, however, can be a bit of a lofty goal, and some folks find themselves a little overwhelmed with how to get started.

We love running because it is easy to access (no gym required) and super cheap (just some workout clothes and a pair of good running shoes), and you’re good to go.

Here are some tips for ensuring success when starting any sort of running program.

Get the Right Shoes

The first step before you step out is to make sure you’re wearing the right shoes. The best way to approach this is to visit an independent running store. These stores are generally owned, run by, and staffed by people who love running. They often have a knowledgeable staff that will provide gait analysis which can give you the perfect shoe after looking at your foot strike pattern. This will determine if you overpronate, underpronate or have a neutral gait which will help to reduce injury and ensure comfort.

Wear the Right Clothes

Along with the shoes, you’ll likely want some technical fabric running shorts, shirts, and socks. Though basic shorts and a tee-shirt can do the trick, technical fabric includes items made of bamboo, smartwool, polyester, nylon, and Lyrca materials, all of which allow the moisture to be wicked away from your body. Avoid wearing clothes from 100 percent cotton, which can cause chaffing, irritation, and even blisters.

Join a Running Club

One of the biggest forms of motivation is running with others. If you join a running club, there are also two other factors:  accountability and commitment. If there are folks counting on you–whether it is a whole group or just a running partner–you’re more bound to make it out on a day that you just don’t feel like going.

Follow a Schedule

The best way to start running is to follow and actual plan. There are many beginning running programs, such as the infamous Couch to 5km, and most running stores offer clubs, coaches, and programs to get you started. An effective way, which is used by the Couch to 5km program, is alternating between running and walking to reach 30 minutes, gradually increasing the running distance each time.

Eat Right

Even if you are running to lose weight, it is important to fuel yourself properly for your runs. As you start to increase your runs, consider a combination of complex carbohydrates with protein (about 200 calories work) about 90 minutes before your run. This will help you digest the food as well as provide you with enough energy. Though you should test out what works for you, toast with peanut butter, a banana with some almond butter, or a yogurt with cereal are good choices. After you run, the general recommendation is eating a 4:1 ratio of carbohydrates to protein within 30 minutes after a run is optimal for refueling your muscles.

And Drink Up, Too

Just like fueling right, it is important to be well hydrated for your runs. Try to drink about 20 ounces of water two hours before you go for your run. Once you increase your distance, or if you live in a very warm climate, drink up during the run, as well. If you exceed 60 minutes, consider refueling with an electrolyte-rich beverage, such as coconut water.

Do Your Body Good

There are three steps to ensure running success in your training regime. First, it is important to warm up your muscles, such as with a five minute walk or another form of dynamic stretching. This will help prevent injury and get your body prepared for exercise. Next, listen to your body. If you feel uncomfortable (meaning pain), stop running. Anything that is more than your basic muscle soreness needs to be looked after. Finally, make sure you rest. Resting is just as important as the physical workout itself, allowing your body to take the time to rebuild muscle and recover from the activity. During rest, the body repairs the tears that occur during exercise, which, in turn, makes you stronger.

Featuring Cornish hens, asparagus, dill butter, and more, it is easy to prepare, elegant, and delicious, to boot. Serve alongside with a mixed greens salad to round it out.

Here’s what to make:

Roasted Stuffed Cornish Hens

For the stuffing:
2 tablespoons butter
3 leeks (just the whites), sliced
1 celery stalk, thinly sliced
1 carrot, peeled and thinly sliced
2 cloves garlic, minced
1 1/2 cups brown basmati rice
2 1/2 cups chicken stock
1 1/2 tablespoons chopped fresh tarragon
1 teaspoon grated leon zest
Sea salt and fresh pepper to taste

For the hens:
2 tablespoons butter, melted
1 teaspoon grated lemon zest
4 (1 1/2 pound) Cornish hens
1/4 teaspoon fine sea salt
Few grinds freshly ground pepper

To make the stuffing, put the butter in a large saucepan. Melt over medium-high heat. Add the leeks, celery, carrot, and garlic. Cook, stirring occasionally, until softened, about 7 minutes.

Add the rice, stirring to coat. Add the chicken broth, tarragon, lemon zest, salt, and pepper. Bring to a boil. Reduce the heat and cover. Simmer until the rice is tender and no liquid remains, about 40 minutes.

Preheat the oven to 400 degrees F.

To prepare the hens, remove the neck and giblets from the cavities. Fill each one with about 1/2 cup of the stuffing. Mix together the butter and zest. Brush each hen with the mixture. Sprinkle with salt and pepper. Put the remaining stuffing in an 8×8-inch baking dish. Cover with foil. Place the hens, breast side up, on a rack in a roasting pan.

Bake for 45 minutes, basting occasionally. Add the stuffing to the oven. Bake until the stuffing is hot and the thermomenter inserted into the thickest part of the thigh reads 185F/85C, about 30 minutes (uncover the stuffing at about the 15 minute mark).

Let stand 10 minutes before cutting and serving.

Roasted Carrots and Asparagus with Dill Butter

3 bunches of carrots, peeled and trimmed
1 pound asparagus, ends trimmed
1 1/2 tablespoons extra-virgin olive oil
Sea salt and fresh ground pepper
3 tablespoons butter
3 shallots, diced
1/3 cup chopped fresh dill

Preheat the oven to 400 degrees F.

Cut the carrots in half length-wise, then cut again once more. If they are very long, slice in half. In a large bowl, toss together the carrots, half of the oil, and some salt and pepper. Spread in a single layer on a baking sheet.

Bake for 30 minutes. Meanwihle, put the asparagus in the bowl and add the remaining oil and some salt and pepper. Toss to mix. Remove the carrots from the oven. Give them a toss. Add the asparagus. Bake until carrots and asparagus are tender, about 12 to 15 minutes longer.

While these are roasting, put the butter in a small skillet on medium heat. Cook the shallots, stirring occasionally, until soft, about 5 minutes. Remove from heat and stir in the dill. Toss with the carrots and asparagus.

Steamed Fingerlings with Mint

1 1/4 pounds fingerling potatoes
2 tablespoons shredded fresh mint
2 tablespoons butter
Sea salt and fresh ground pepper

Put the potatoes in a steamer basic. Cover and steam until tender, about 15 to 20 minutes. Add the mint and butter. Toss to coat, then sprinkle with salt and pepper.

Chocolate Souffle

2 ounces unsweetened chocolate
2 tablespoons butter
4 eggs, separated
1/4 teaspoon cream of tartar
2/3 cup sugar
2 tablespoons strong coffee
1 tablespoon unsweetened cocoa powder
1/2 cup whipping cream, whipped

Take a 24 inch long piece of aluminum foil. Fold it in half lengthwise. Generously butter a 3 inch strip on one edge, lengthwise. Wrap the foil around a 7 inch souffle dish, with the buttered strong facing in and above the rip. Secure with kitchen twine.

Coarsely chop the chocolate. Melt in a  double boiler with the butter, stirring occasionally.

Preheat the oven to 375F.

Put the egg whites and cream of tartar in a separate bowl. beat until soft peaks form. Gradually beat in 1/3 cup of the sugar, just about 2 tablespoons at a time, until stiff peaks have formed. Set aside.

Put the egg yolks in another bowl. Beat them with the remaining sugar for about 5 minutes until thickened and the mixture is in ribbons. Add  the chocolate and coffee. Beat until well blended.

Fold about a quarter of the egg whites into the chocolate mixture. Gently fold in the rest. Scrape into the prepared dish.

Put the dish on the baking sheet. Bake for about 35 minutes until puffed and almost firm to the touch. Remove the pan and cut the string. Remove the foil. Dush with cocoa powder. Serve immediately with whipped cream.

Saving money doesn’t have to be making sacrifices that you’ll truly miss. Instead, here are some creative ways to spend less but save more.

Paint your roof

If you’ve had a late day at work and the last thing you want to do is cook, take a few extra moments than just heating up a jar of sauce in your pantry.

These three pasta dishes are incredibly easy to make, loaded with good-for-you ingredients, and more interesting than a bit of sauce and a sprinkle of cheese.

Rotini with Walnuts, Peas, and Cauliflower

8 ounces whole grain rotini noodles
1 pound cauliflower, cut into florets
1 carrot, peeled and thinly sliced
1 cup frozen peas
1/4 cup extra-virgin olive oil
1/4 cup fresh parsley
1 clove garlic, minced
Salt and fresh ground black pepper to taste
1/4 cup freshly grated parmesan
1/4 cup walnut pieces, toasted

Prepare the pasta as per the package’s directions. When there are 5 minutes left, add the cauliflower and carrots to the water. Stir in the peas in the last minute. Ladle out 1/3 of the cooking liquid then drain completely. Return the mixture to the pot. Stir in the oil, parsley, garlic, salt, and pepper. Add a bit of the cooking liquid, just so it is a little creamy. Sprinkle with walnuts and cheese. Serve warm.

Fettucine Bolognese

8 ounces whole grain fettucine
8 ounces extra-lean ground beef or bison
1 medium onion, chopped
1 carrot, peeled and chopped
2 cloves garlic, minced
1 1/2 teaspoons dried oregano
1 medium zucchini, chopped
1 (14.5oz) can  diced tomatoes with chilies
1/2 cup tomato paste
1/4 cup water
Sea salt and fresh ground pepper to taste

Prepare the pasta as per the package’s directions. Drain well.

Heat a large skillet over medium high heat. Add the beef and cook, breaking it into smaller pieces, until browned, about 4 minutes. Add the onion, carrot, garlic, and oregano. Cook, stirring occasionally, until vegetables start to soften, about 2 minutes. Add the zucchini and cook for 2 minutes longer. Stir in the tomatoes, tomato paste, and water. bring to a boil, then reduce heat to medium. Simmer until slightly thickened, about 15 minutes. Remove from heat and season with salt and pepper. Toss with pasta. Serve warm.

The Best Pasta Primavera

3 medium carrots, peeled and cut into thin strips
2 medium zucchini, cut into thin strips
2 medium yellow squash, cut into thin strips
2 red onions, thinly sliced
1 red bell pepper, cut into thin strips
1 orange bell pepper, cut into thin strips
1 yellow bell pepper, cut into thin strips
1/3 cup extra-virgin olive oil
Salt and fresh ground pepper to taste
1 1/4 tablespoons Italian seasoning
1 pound penne pasta
20 cherry or grape tomatoes, cut in half
About 2/3 cup grated Parmesan cheese

Cut out the carbs.

Pack in the protein.

Snack on just salads.

Exercise a ton.

But what is the real way to get those pounds off – and keep them there?

The thing is, a weight loss strategy isn’t just based on what is going to lose weight from your body. Instead, you need the facts, you need the reasons, you need to know why you are doing what you are doing.

Here are some tips and ideas for successful weight loss, and how to keep it off.

Weigh Yourself

Sounds like an obvious answer, right? But many folks who are on the road to weight loss swear by an opposite approach, instead, going with inches and how their clothes feel. It’s also long been touted that the scale is a discouraging tool in the weight loss quest. However, research has shown that the majority of folks who have lost weight successfully swear by the scale. How do they do it? Instead of relying on it daily, they check in every week or so as a warning to possible weight gain. If you’re a couple pounds up by the end of the week, just be mindful of what you eat and exercise you do over the next few days.

Watch Less TV

Again, obvious, right? But it’s not just about mindless eating in front of your favourite late night TV shows (though that’s a big factor as well). Instead, studies have shown that even just seeing food, regardless of what kind, on the TV can trigger a response that induces hunger. And those who love the Food Network? Well, maybe it’s making you fat.

Go Nuts

When you choose a snack, nuts and seeds are a great choice, despite all the bad rap they get about being high in fat and calories. Because nuts, such as almonds, are a nutrient dense food, they contribute to the feeling of fullness. They have a great combination of monounsaturated fat, along with fibre, and protein, and a small handful (about 15) a couple times a day is the perfect way to incorporate them into your diet.

Ditch the Resolution

One of the worst times of the year to start a diet is January. Though it’s pretty common (IE New Year’s Resolutions), it’s actually better to “spring’ into it come May. Because the days are longer in the late spring and summer, it can actually help out with weight loss. The long days generally makes your energy levels rise and, in turn, food cravings and comfort eating go down. Because it’s still light out after you leave the office, consider having a small snack, exercising outdoors, then retiring in for the night for a post-fitness dinner.

Load Up on Calcium

Calcium-rich foods, such as dairy, almonds, kale, broccoli, and other greens have been linked to healthy weights. A recent study found that folks who enjoyed 1,200 milligrams of calcium lost more weight than those who didn’t. When your diet lacks calcium, your body can create more fat, and is less efficient at breaking it down.

They’re easy to prepare, use ingredients found in the local grocery store, and hit up all of the flavors and cuisines that you know and love.

And the bonus? They’re pretty darn good for you, too.

Thai Beef Slaw

However, many vegetables and fruits are functional foods; that is, they play even more of a role in our bodies.

Here are our top anti-aging foods that will stave off the aging process before you’re ready to give in.

Apricots

Sweet apricots pack a powerful punch thanks to the carotenoids found in their soft orange exterior. The powerful antioxidants are beneficial to our bodies because we convert the carotenoid beta carotene into vitamin A, which contributes to healthy eyes, gums, glansd, skin, hair, and nails.

Papaya

You might assume that oranges and other citrus are the top contenders when it comes to vitamin C, but ripe papayas actually trump them. They contain nearly three days worth of vitamin C, and are loaded with beta-carotene, vitamin E, and vitamin A. Each of these antioxidants can  improve your skin, as well as strengthen your nails and hair.

Red, Yellow, and Orange Bell Peppers

Red, yellow, and orange bell peppers are at the fore front of nutrition-packed peppers. One of these peppers–any of the colors–gives your body about three times your daily needs of vitamin C. Vitamin C, as a powerful antioxidant, helps the skin because it increases collagen production. These bell peppers also contain a variety of anti-inflammatory properties that help prevent premature signs of aging.

Asparagus

They are loaded with potassium, necessary to help regulate fluids, which helps keep our skin clear, but asparagus also contains high levels of glutathione.  Glutathione minimizes skin damage that results from sun exposure. It also protects and repairs DNA and promotes healthy cell replications.

Olive Oil

In addition to making our food taste good and our skin smooth, the good monounsaturated fats in olive oil help maintain weight and benefit your heart. Risks of heart disease and other ailments are reduced thanks to its minimizing inflammation and cholesterol levels. It also improves skin circulation and digestion.

Pistachios

Not only are they loaded with healthy fats and a good source of protein, but pistachios also are filled with antioxidants. These antioxidants help fight inflammation, which helps with age spots and issues due to aging.

Tomatoes

Tomatoes are loaded with lycopene, a powerful antioxidant that protects skin from environmental damage. To benefit from the most from this, consumed cooked tomatoes, such as in pizza sauce or pasta sauce. Cooked tomatoes contain two to eight times more lycopene than raw. This is because the carotenoid is tightly bound to the tomato’s cell walls, and when heated, the walls break down, releasing more lycopene for absorption and benefit for the body.

Citrus Fruits

Cara Cara oranges and pink grapefruits both have lycopene, the same antioxidant found in tomatoes. Similarly, blood oranges contain anthocyanin, which fights inflammation and results in healthier skin.

Brussels Sprouts

These mini cabbages are filled with antiaging benefits, including a huge dose of vitamin A, which promotes healthy, glowing skin.

Though some things in the kitchen might seem obvious (IE store raw meats in the refrigerator or freezer after you buy them from the store), some others might not.

And that’s where we come in.

Here are our not-so-ordinary cooking tips for the every day chef.

Though it’s something we already know, do as much prep work the night before especially if you have a busy day in front of you or are hosting a large dinner. Most vegetables can be pre-washed and cut, dry ingredients can be measured, and spice mixes can be combined.

Smaller items bake higher, so when you are baking mini-items, like small cookies or cupcakes, up the temperature and bake for a shorter time.

When you are adding oil to the saute pan, add it in a stream around the edges of the pan instead of the middle. That way when the oil reaches the middle and the ingredients being cooked, it’s already heated.

Since stoves give off light, heat, and humidity, store your spices in a cool, dark location, and not above your stove, which a lot of people tend to do for easy access.

A handy way to shave vegetables and zest in a salad is by using a coarse Microplane grater and shave them directly into the bowl.

When you are deep-frying, use long tongs to hold the piece of food and insert it slightly into the oil, then drop it in after about 5 seconds. This will help keep it from sticking to the other foods or the sides of the pot because it seals the outer exterior.

Whenever you make a large batch of vegetable, chicken, or beef stock, freeze the stock in plastic bags. That way it handy when you have a hankering for soup!

Instead of following the directions on the package for pasta, cook the pasta just for 2 minutes then add it to the pan with the sauce and cook for the rest of the way.

Working with garlic can make your hands pretty stinky, so when you are done, rub your hands on stainless steel (like your sink) before washing them to remove the garlic odor.

Sprinkle your cutting board with salt before you chop fresh herbs to help keep them in one place.

The night before your bake, take all your ingredients out of the freezer or refrigerator so that your baking ingredients are at room temperature.

The best way to add flavor to a corn dish is to cut the corn off of the cob, then use the back-side of the knife to scrape the cob to get the sweet milk from the kernels. Then add it to the dish as well.

When making any vegetable or meat broths or stocks, add parmesan cheese rinds for a deeper flavor.

Pretty obvious, but clean as you go.

To check whether your frying oil is hot enough, stick a wooden skewer in the oil and if it bubbles around the wood you are set to start frying.

Though flavor comes from all of the ingredients combined, don’t cop out on good oil or good wine. Both add a lot of flavor to your dishes.

If you are bringing a salad to a potluck or party, don’t dress the salad, even when you get there, unless it is essential. Let the folks dress it themselves; at buffet-style parties, it gets too soggy.

Though caramelized onions are best when cooked slow and low, save time by putting the onions in a dry nonstick saute pan on medium-high heat, which speeds up the caramelizing process.