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CLEAN: Wash Hands and Surfaces Often

Bacteria can be spread throughout the kitchen and get onto hands, cutting boards, utensils, counter tops, and food.

Wash your hands with warm water and soap for at least 20 seconds before and after handling food and after using the bathroom or changing diapers.

Wash your hands after playing with pets or visiting petting zoos.

Wash your cutting boards, dishes, utensils, and counter tops with hot soapy water after preparing each food item and before you go on to the next food.

Consider using paper towels to clean up kitchen surfaces. If you use cloth towels wash them often in the hot cycle of your washing machine.

Rinse fresh fruits and vegetables under running tap water, including those with skins and rinds that are not eaten.

Rub firm-skinned fruits and vegetables under running tap water or scrub with a clean vegetable brush while rinsing with running tap water.

Keep books, backpacks, or shopping bags off the kitchen table or counters where food is prepared or served.

Download the CLEAN fact sheet.

SEPARATE: Don't Cross Contaminate

Cross-contamination is how bacteria can be spread. When handling raw meat, poultry, seafood, and eggs, keep these foods and their juices away from ready-to-eat foods. Always start with a clean scene ― wash hands with warm water and soap. Wash cutting boards, dishes, countertops, and utensils with hot soapy water.

Separate raw meat, poultry, seafood, and eggs from other foods in your grocery shopping cart, grocery bags, and in your refrigerator.

Use one cutting board for fresh produce and a separate one for raw meat, poultry, and seafood.

Use a food thermometer, which measures the internal temperature of cooked meat, poultry, and egg dishes, to make sure that the food is cooked to a safe internal temperature.

Never place cooked food on a plate that previously held raw meat, poultry, seafood, or eggs.

Download the SEPARATE fact sheet.

COOK: Cook to Proper Temperatures

Food is safely cooked when it reaches a high enough internal temperature to kill the harmful bacteria that cause foodborne illness. Use a food thermometer to measure the internal temperature of cooked foods.

Use a food thermometer, which measures the internal temperature of cooked meat, poultry, and egg dishes, to make sure that the food is cooked to a safe internal temperature.

Cook beef roasts and steaks to a safe minimum internal temperature of 145°F. Cook pork to a minimum of 145°F. All poultry should reach a safe minimum internal temperature of 165°F throughout the bird, as measured with a food thermometer.

Cook all ground meat to 160°F. Information from the Centers for Disease Control and Prevention (CDC) links eating undercooked ground beef with a higher risk of illness. Remember, color is not a reliable indicator of doneness. Use a food thermometer to check the internal temperature of your burgers.

Cook eggs until the yolk and white are firm, not runny. Don't use recipes in which eggs remain raw or only partially cooked. Casseroles and other dishes containing eggs should be cooked to 160°F.

Cook fish to 145°F or until the flesh is opaque and separates easily with a fork.

Make sure there are no cold spots in food (where bacteria can survive) when cooking in a microwave oven. For best results, cover food, stir and rotate for even cooking. If there is no turntable, rotate the dish by hand once or twice during cooking.

Bring sauces, soups and gravy to a boil when reheating. Heat other leftovers thoroughly to 165°F.

Use microwave-safe cookware and plastic wrap when cooking foods in a microwave oven.

Download the COOK fact sheet.

CHILL: Refrigerate Promptly

Refrigerate foods quickly because cold temperatures slow the growth of harmful bacteria. Do not over-stuff the refrigerator. Cold air must circulate to help keep food safe. Keeping a constant refrigerator temperature of 40°F or below is one of the most effective ways to reduce the risk of foodborne illness. Use an appliance thermometer to be sure the temperature is consistently 40°F or below. The freezer temperature should be 0°F or below.

Refrigerate or freeze meat, poultry, eggs, and other perishables as soon as you get them home from the store.

Never let raw meat, poultry, eggs, cooked food, or cut fresh fruits or vegetables sit at room temperature more than two hours before putting them in the refrigerator or freezer (one hour when the temperature is above 90°F).

Never defrost food at room temperature. Food must be kept at a safe temperature during thawing. There are three safe ways to defrost food: in the refrigerator, in cold water, and in the microwave using the defrost setting. Food thawed in cold water or in the microwave should be cooked immediately.

Always marinate food in the refrigerator.

Divide large amounts of leftovers into shallow containers for quicker cooling in the refrigerator.

Use or discard refrigerated food on a regular basis.

Download the CHILL fact sheet.

Keeping Cold Lunches Cold

Prepare cooked food, such as turkey, ham, chicken, and vegetable or pasta salads, ahead of time to allow for thorough chilling in the refrigerator. Divide large amounts of food into shallow containers for fast chilling and easier use. Keep cooked food refrigerated until time to leave home.

To keep lunches cold away from home, include a small frozen gel pack or frozen juice box. Of course, if there's a refrigerator available, store perishable items there upon arrival. Insulated, soft-sided lunch boxes or bags are best for keeping food cold, but metal or plastic lunch boxes and paper bags can also be used. If using paper lunch bags, create layers by double bagging to help insulate the food.

Some food is safe without a cold source. Items that don't require refrigeration include whole fruits and vegetables, hard cheese, unopened canned meat and fish, chips, breads, crackers, peanut butter, jelly, mustard, and pickles.

Keeping Hot Lunches Hot

Use an insulated container to keep food like soup, chili, and stew hot. Fill the container with boiling water, let stand for a few minutes, empty, and then put in the piping hot food. Keep the insulated container closed until lunchtime to keep the food hot - 140°F or above.

For more information, visit the USDA Food Safety and Inspection Service (FSIS).

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usda center for nutrition policy & promotion

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Bacteria can be spread throughout the kitchen and get onto hands, cutting boards, utensils, counter tops, and food. Wash your hands with warm water and soap for at least 20 seconds before and after handling food and after using the bathroom or changing diapers. Wash your hands after playing with pets or visiting petting zoos.

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On the road again? Traveling can be exciting, educational, exhausting and energizing! And, the food you enjoy while traveling can be delicious and memorable. However, culinary excursions while traveling can be a hazard to your health. Print this quick guide and refer to it while packing and traveling to help you eat right while traveling in the U.S.

Before You Go, Pack Foods with Care

Clean your produce. Rinse all fresh produce under running tap water before packing it in a cooler, including produce with peel-away skins or rinds.

Keep cold food cold. Place cold food in coolers with frozen gel packs or ice. Stashing it at 40°F or below prevents bacterial growth. Consider packing beverages in one cooler and perishable foods in another since you are likely to grab beverages most often.

Keep hot food hot. That means your best bet when packing is to take a pass on hot food unless you have a portable heating unit that can be used safely.

Pack healthy non-perishable snacks. No matter how you travel, your family can keep eating healthfully with these simple options:

Whole or dried fruit.

Freeze-dried vegetables.

Nuts (pre-portioned into snack-size bags).

Nut butters (travel packs are great for planes).

Whole-grain pretzels, crackers and bread sticks.

Trail mix.

Snack bars. Look for bars made with whole grains, nuts and fruit with few added sugars.

Carry hand sanitizer and disinfectant wipes. These come in handy washing your hands or other surfaces.

Once You're Off, Keep Food Safety in Mind

Clean your hands before you eat. Even if you don't need to use the restroom, you'll still want to wash away germs you picked up in the airport or train station. Wash with soap and water or hand sanitizer.

Be safe with water. Water is regulated and tested throughout the U.S., but, when in doubt, don't drink the tap or well water. This also goes for anything made with water, such as ice or fountain drinks. Stick with sealed, bottled beverages if you have any concerns about the local water supply.

Remember the two-hour rule. If you buy cold or hot food at the airport or train station, eat it within two hours of purchasing. After that, bacteria multiply. (In hot weather, the safe time limit is one hour.) Set a timer on your watch or phone to remind you.

Think before eating. On the plane, clean off your tray table with disinfectant wipes. Never set food directly on the tray table. If hot food is served on the plane or train, make sure it is, indeed, hot.

Eat Right While Traveling

Choose healthy snacks. These choices are easy to carry and are available in many gas station marts and most airport terminals:

Part-skim mozzarella cheese stick.

Whole-grain sandwich with lean meat, vegetables and mustard.

Salad with lean protein.

Vegetable soup.

Fat-free latte.

Fruit cup.

Pre-cut veggies (paired with nut butter brought from home).

Road trip stops. There might be long stretches of road with limited options between cities, but road trips don't have to cause a disruption in eating healthfully.

Markets. Pick up pre-washed/pre-cut vegetables, hummus, yogurt, sandwiches, salads and fruit with peels including oranges and bananas.

Sandwich shops. Choose whole-grain bread, extra vegetables and mustard instead of oil or mayo.

Drive-thrus and casual restaurants. Focus on items that are grilled, steamed, broiled or baked instead of fried or sautéed. Consider salads with lean protein and a vinaigrette-based dressing, broth-based soups, oatmeal and eggs with whole-grain bread. If you're craving comfort food, just watch your portions - stick to the basics such as a single burger patty without special sauces, kid-size sides and water instead of soda.

At Your Destination, Seek Out Healthy Bites

Don't take a vacation from food safety rules.Fish, shellfish, meat and eggs are still unsafe to eat when raw, even at a fancy hotel.

At a hotel, ask for a room with a mini-fridge. Then visit the local market for grocery staples. That way you can eat breakfast in your room and keep healthful snacks on hand including hummus and yogurt.

Make instant oatmeal for breakfast. If you have a coffee maker, you can make instant oatmeal. Stir in dried fruit, nuts and milk for a satisfying start to the day.

Be cautious about continental breakfasts. Enjoy this complimentary meal option by choosing whole-grain cereal with fat-free or low-fat milk, fruit or yogurt.

Pass on street vendor foods. Though the aromas may be tempting, consider skipping food from unknown street vendors. The safest strategy is to stick to tried-and-true dining establishments.

Beware of buffets. Before you grab a plate, walk around the buffet and decide which foods you'll choose. Steer clear of any food that's served at room temperature - that's within the temperature "danger zone" where bacteria can thrive. Aim to make half your plate fruits and vegetables, one-quarter lean protein and one-quarter whole grains.

Be adventurous ... but not overly venturesome with meat selections. Just say "no thanks" to wild meat such as monkeys, bats and unusual game meat.

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quick guide to food safety while traveling in the u.s.

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Quick Guide to Eating Right While Traveling in the U.S.

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On the road again? Traveling can be exciting, educational, exhausting and energizing, and the food you enjoy while traveling can be delicious and memorable. However, culinary excursions while traveling can be a hazard to your health if you're not paying attention to proper food safety practices.

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Peanut Butter Chocolate Chip Date Cookies Recipe

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This simple cookie recipe is made with ingredients you might already have in your pantry. And, with no raw eggs, you can even lick the bowl! Ingredients ¾ cup rolled oats ¼ cup peanut butter 8 pitted Deglet Nour dates ½ teaspoon vanilla extract 1 teaspoon cinnamon 3 to 4 tablespoons water ⅓ cup chocolate chips Directions Preheat oven to 350° F.

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Cookies! You set them out for Santa, bake them as a fun quality family time activity, and pass them around at neighborhood holiday parties. We're not going to ask you to give them up. Really. You should be able to participate in your standing holiday traditions and cut calories, too.

We scoured the blogosphere for the best of the mouthwatering best healthy holiday cookie recipes to bring you 15 healthy cookie recipes that you'll be psyched to serve your friends and fam. These cookies are not only delicious, but they also boast some nice superfoods (like coconut oil and almonds) and cut back on the naughty ingredients like butter and white sugar. And remember: The easiest way to cut calories on the cookies this season is sharing them with friends and family. That's a holiday tradition we can all feel good about. For a warm beverage to go along with your creative treats, try green tea, one of the best weight-loss teas around!

Per cookie: 108 calories, 4.7 g fat, 3.5 g saturated fat, 8 mg sodium, 1.6 g fiber, 10.9 g sugar, 1 g protein

And you thought all there was to love about pumpkin was the pie and those lattes. Well, think of this cookie as the no-fork-required version of the classic pie, with an upgrade-chocolate chips! Between the warm, winter spices and the gooey chocolate, none of your holiday guests will guess these are nut-, grain- and egg-free.

Get the recipe from The Detoxinista.

Per cookie: 23 calories, 1.6 g fat, 0 g sat fat, 1.9 g carbs, 0 g fiber, 0.9 g sugar, 0.6 g protein

Don't let the name throw you; a couple of these energy bites won't give you anywhere near the sugar high - and crash - of the classic cookies they're named after. Calling for just three ingredients and a matter of minutes, these bites can easily be prepped on the weekend for a week's worth of healthy snacking for the entire family. Cover a quarter of them in sprinkles for a low-sugar way to get kids interested in the cashew-powered treats.
Get the recipe from Better with Cake.
Per cookie (using almond milk): 85 calories, 4.3 g fat, 0.8 g saturated fat, 40 mg sodium, 1.3 g fiber, 3.5 g sugar, 2.9 g protein

Crisp on top with a gooey middle, these cookies have something for everyone to love. Flax gives them a boost of omega 3 fatty acid and a healthy dose of fiber. It gets better; you'll get that rich, indulgent peanut butter taste with a fraction of the sugar count as other cookie recipes. Now you don't have to worry about little ones overloading on sugar if they grab two instead of one. Speaking of overloading, find out the worst peanut butter on shelves in our The 36 Top Peanut Butters-Ranked!

Get the recipe from Begin Within Nutrition.

Per cookie (using unsweetened almond milk): 150 calories, 10.3 g fat, 1.0 g saturated fat, 3 mg sodium, 0.9 g fiber, 7.0 g sugar, 4.0 g protein

These classic, diaphanous cookies are usually loaded with butter to achieve that light-but-crisp texture, but this version packs them full of protein without weighing them down. You'll get a satiating dose of healthy fats from the almond butter base, but all you'll really care about is the rich, indulgent taste. Just try to remember to share!

Get the recipe from The Simple Veganista.

Per cookie: 89 calories, 7.3 g fat, 2.4 g saturated fat, 29 mg sodium, 1.4 g fiber, 2.3 g sugar, 2.1 g protein

We know exactly what you're thinking: grain-, dairy- and gluten-free cookies? They must be dry. Wrong! These upgraded classics are not only not crumbly, but they also 're crisp on the outside and chewy on the inside. That's right, the perfect cookie combo. They're so good, in fact, you won't even miss the icing.

Get the recipe from The Roasted Root.

Per cookie: 86 calories, 4.5 g fat, 1.4 g saturated fat, 38 mg sodium, 9.6 g carbs, 1.3 g fiber, 6 g sugar, 2.3 g protein (calculated with traditional mini chocolate chips)

Whether you're looking for a simple cookie recipe or a healthy one, this low-sugar option is the perfect fit. The majority of the dough is comprised of chickpeas and peanut butter while maple syrup, vanilla extract and mini chocolate chips play a supporting role and add a hint of sweetness. The best part: they're free of eggs so that you can lick the spoon - and the bowl, too.

Per cookie (without chocolate chips): 68 calories, 5.4 g fat, 0 g saturated fat, 57 mg sodium, 1.5 g fiber, 2.8 g sugar, 2.4 g protein

68 calorie cookies. Read it again: 68 calorie cookies. Don't get us wrong, we love the low-calorie count, but what we love about this recipe is the list of healthy, wholesome ingredients that go into it. Nothing processed here, folks, just cookies you can feel good about passing around the holiday dinner table.

Get the recipe from The Detoxinista.
Get the recipe from Begin Within Nutrition.
Per cookie: 161 calories, 8.3 g fat, 6.4 g saturated fat, 55 mg sodium, 2.1 g fiber, 7.8 g sugar, 2.6 g protein

(Calculated using spelt flour, unsweetened almond milk, 1/2 cup chocolate chips and coconut sugar)

If you're used to slice-and-bake cookies, oats mixing with your chocolate chips might be a shocker - in a good way. Chewy, hearty and satisfying, these cookies will show you that one damn delicious chocolate chip cookie is enough to satisfy even the most stubborn sugar craving. Plus, with absolutely no butter in sight, you can just nix that guilt before you take your first bite. And then check out the 17 Awesome Ways to Lose Weight With Oatmeal.

Get the recipe from The Simple Veganista.

Per cookie: 74 calories, 4.9 g fat, 4.2 g saturated fat, 1.5 g fiber, 6.6 g sugar, 1.0 g protein

(Calculation based on unsweetened coconut milk and without salt or additional chocolate dip)

These sweet little indulgences take you to the tropics with a good dose of coconut before they bring you back into the winter spirit with the classic combo of chocolate and mint. And at 74 calories a pop, no one can fault you for giving them a little dunk in some melted chocolate.

Get the recipe from Against All Grain.

Per cookie: 159 calories, 9.6 g fat, 1.6 g saturated fat, 24 mg sodium, 1.4 g fiber, 9.1 g sugar, 2.3 g protein

These cookies combine two of our favorite things about the holiday season: cookies and warm baking spices. (Plus, we'll never turn down a dessert that manages to pack some protein.) These cookies are also a delicious introduction to the world of alternative flours. If you like almond butter, you'll love the subtle nuttiness almond flour adds to your cookies.

Get the recipe from Farm on a Plate.

Per cookie: 97 calories, 6.5 g fat, 4.8 g saturated fat, 68 mg sodium, 1.1 g fiber, 6.0 g sugar, 1.6 g protein

Light, fluffy and cake-like, these cookies are like the top of a chocolate chip muffin-without all the unnecessary sugar, fat or calories. Don't let the saturated fat scare you off; it comes from all-natural ingredients high in good fats, like coconut flour and coconut oil. A touch of maple syrup and some mini chocolate chips are all you need to sweeten these little indulgences.

Get the recipe from The Detoxinista.

Per cookie: 142 calories, 9.0 g fat, 5.0 g saturated fat, 26 mg sodium, 1.5 g fiber, 11.7 g sugar, 1.9 g protein

Forget all about the trans fats and chemicals that are packed into typical Girl Scout cookies and make wholesome versions at home with your little ones. You'll get their hands involved in the mixing and feel good knowing exactly what they're eating. This recipe keeps all the nice ingredients (unsweetened coconut and dark chocolate) and swaps those naughty ingredients like sugar for healthier alternatives. They're sure to make the whole family happy. Not like these 40 Most Horrifying Things Found in Food.

Get the recipe from Elana's Pantry.

Per cookie: 123 calories, 6.7 g fat, 1.3 g saturated fat, 23 mg sodium, 13 g carbs, 2 g fiber, 7.2 g sugar, 4 g protein

Energy bites are perfect for days when you're not hungry enough to commit to an entire granola bar or when you're simply craving something sweet that won't blow your diet. Whip up this recipe and you'll be prepared for either scenario. They only take 15 minutes to make and are filled with superfoods like flaxseed, chia seeds and almonds - oh, and of course, ooey-gooey peanut butter, too!

Per cookie: 53 calories, 1.4 g fat, 0.7 g saturated fat, 1 mg sodium, 0.8 g fiber, 6.1 g sugar, 0.5 g protein

Let's be clear about this: sometimes even we want to start the day with cookies. 'Tis the season, right? But the last thing we want when we wake up is a sugar rush that's going to leave us dizzy and unfocused an hour later. These little cookies use bananas and oats as the base, giving you a solid nutritional foundation (so you can add some mini chocolate chips, of course).

Get the recipe from Begin Within Nutrition.

Per cookie: 178 calories, 10.7 g fat, 1.4 g saturated fat, 103 mg sodium, 2.6 g fiber, 15.0 g sugar, 4.9 g protein

Using a base of walnuts and dates, these cookies are free of added sugar and are also dairy-free. Dark chocolate chips ensure they still taste decadent - after all, you are eating a cookie - but the walnuts give you a nice additional boost of protein so you'll feel satisfied with one cookie (instead of sneaking back into the kitchen for rounds two and three).

Get the recipe from The Detoxinista.
Get the recipe from How Sweet Eats.

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The Best Healthy Holiday Cookies - Recipes | Eat This Not That

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Cookies! You set them out for Santa, bake them as a fun quality family time activity, and pass them around at neighborhood holiday parties. We're not going to ask you to give them up. Really. You should be able to participate in your standing holiday traditions and cut calories, too.

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ADDED SUGARS

To build a healthy eating style and stay within your calorie needs, choose foods and beverages with less added sugars. Added sugars are sugars and syrups that are added to foods or beverages when they are processed or prepared. This does not include natural sugars found in milk and fruits.

Most of us eat and drink too many added sugars from the following foods:

beverages, such as regular soft drinks, energy or sports drinks, fruit drinks, sweetened coffee and tea

candy

cakes

cookies and brownies

pies and cobblers

sweet rolls, pastries, and donuts

ice cream and dairy desserts

sugars, jams, syrups, and sweet toppings

Reading the ingredient label on packaged foods can help to identify added sugars.

*You may also see other names such as cane juice, evaporated corn sweetener, crystal dextrose, glucose, liquid fructose, sugar cane juice, and fruit nectar.

You can limit your intake of added sugars by:

drinking water, unsweetened tea or coffee, or other calorie-free beverages instead of sodas or other sweetened beverages

choosing beverages, such as low-fat or fat-free milk and 100% fruit juice, that will boost Dairy Group and Fruit Group intake to meet recommendations

choosing fruit as a naturally sweet dessert or sweet snack instead of foods with added sugars

making sweet desserts and snacks, such as cookies, cakes, pies, and ice cream, a once-in-a-while treat and choosing a small portion when you enjoy them

choosing packaged foods that have less or no added sugars such as plain yogurt, unsweetened applesauce, or frozen fruit with no added sugar or syrup

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usda center for nutrition policy & promotion

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To build a healthy eating style and stay within your calorie needs, choose foods and beverages with less added sugars. Added sugars are sugars and syrups that are added to foods or beverages when they are processed or prepared. This does not include natural sugars found in milk and fruits.

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Posted by Sasha Bard, MS, RD (Nutritionist, Center for Nutrition Policy and Promotion) in Food and Nutrition

You're never too old to play with your food! This winter, while the kids are home from school and family and friends gather together, you can experiment with ways to make healthy foods festive and fun. This blog shows how we created a snowy scene using foods from all five of the MyPlate food groups.

We will continue to share ideas throughout the season on the MyPlate Facebook page, @MyPlate Twitter, and ChooseMyPlate.gov, and we want you to join in the fun. Get creative in the kitchen and find ways to make healthy foods the main attraction at your winter celebrations!
MyPlate Snowman Scene
Before getting started, be sure to wash your hands.

Step 1: Gather all of your ingredients and supplies. You'll need whole-grain bread, peanut butter, a banana, raisins, a carrot, pretzel sticks, low-fat cheese slices (a white cheese will work best), your favorite green vegetable (we used a bell pepper), and edible snow (we chose air-popped popcorn, but a light colored cereal would work as well). Be creative and use what you already have on hand.

You'll also need the following supplies: butter knife, snowman cookie cutter, cutting board, and a small snowflake cookie cutter.

Step 2: Make a peanut butter and banana sandwich. Use the snowman cookie cutter to create your main character. (Tip: Don't waste the crusts! Enjoy the non-snowman parts of the sandwich now as a snack or save for later.)

Step 3: Make the snowflakes. (Tip: If you don't have a small snowflake cookie cutter, you can use a plain circle and create snowballs instead! Cheese leftovers from the cutouts can be enjoyed as a snack now or refrigerated for later.)

Step 4: Now it's time to create your scene! Relocate your snowman to a plate (a plate in a solid color works best) and give him a face, hat, buttons, and arms. If it's cold outside, he may need a scarf too.

Step 5: Cover the ground in "snow" and plant trees. (If you don't have a bell pepper, use another green fruit or vegetable such as snow peas or kiwi.)

Step 6: Let it snow! Add cheese snowflakes or snowballs to complete the scene on your plate. Add seasonal tableware and napkins to complete the scene on your table.

Step 7: Any finishing touches? Have fun and make it your own. Orange and yellow low-fat cheese can be used to add stars or a sun to the sky. Plant extra trees or build a house. Then eat and enjoy!

Check the MyPlate Facebook page throughout December for additional Winter Food Fun ideas. We'll also be posting them to ChooseMyPlate.gov.

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You're never too old to play with your food! This winter, while the kids are home from school and family and friends gather together, you can experiment with ways to make healthy foods festive and fun. This blog shows how we created a snowy scene using foods from all five of the MyPlate food groups.

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Most of us have plans to work out more, get healthier, and maybe even drop a pound or 10. It's on our to-do lists, and it tops our New Year's Resolution lists. And for good reason: Exercise, even in short bouts, is the way to a happier, healthier, more productive life. It's not only common sense, it's been shown in study after study. But that doesn't necessarily translate into exercise actually making it to the top of our priority lists.

Let's be honest: Carving out an hour (or two hours, by the time you get to the gym, get changed, take a class, shower, change again and drive either home or to the office) isn't always possible. Instead of going to bed feeling defeated about skipping yet another workout and promising yourself to "try again tomorrow," why not start by using small pockets of time throughout the day to boost your daily dose of exercise? "We feel more comfortable when we move more, we feel better, our blood gets moving, and we really do start improving our fitness," says kinesiologist and coach Peter Glassford. "All the little things - 10 pushups here, a short walk there - are much better than sitting all day and skipping a workout just because you can't dedicate a full hour to it."

Try a couple of these methods every day and you might find you get more done, and feel inspired to find even more time to work out. And bonus: These are so low-stress that you'll barely even get sweaty, I promise. (That said, if you have a medical condition or are new to exercise it's a good idea to consult your physician before starting any new routine.)
Walk during a phone call
Why it's awesome: Walking may not seem like a major workout, but if you're like most of us, you've started a "get fit" routine that involved going for a run on Day 1. And then quit on Day 2, because, let's be honest, running is hard if you're not used to it. Walking is a gentle way to get more movement in your day. And 20 minutes a day of brisk walking gets you close to meeting the US government's recommendation for physical activity. So, the next time you pick up the phone for a work call that doesn't require a computer, phone your daughter in college, or your father after work one day, start stepping. The 20 minutes you spend chatting turns into a workout, and it makes a slightly boring (sorry, Dad!) phone call useful, rather than a time-waster.

Bust through the excuse: If it's hot out or you're prone to sweat, you might be skeptical about a midday jaunt at the office. Solution: stash a pit kit in your desk so you can do a quick cleanup when you get back. Think deodorant, a facecloth, small towel, dry shampoo and any makeup refresher you need. If you typically wear dress shoes to work, stash a pair of sneakers under your desk for a quick swap.
Squat while coffee brews
Why it's awesome: Ultrarunner Jax Mariash runs a coffee roasting business - including two roasteries and a thriving online store - and as an entrepreneur, she doesn't always have time to sneak in strength training while also getting in her miles. You may not own a business or log 150 plus miles per week, but you can steal her best strength training tip. "Every morning, I do a series of squats while my French press brews for two minutes," she says. Doing 120 seconds of air squats (squat down, jump straight up, repeat) will give you the same boost that cup of coffee will, get your heart pumping, and firm up almost every muscle in your legs and core.

Bust through the excuse: Not a morning person? Consider this a wake-up. Getting winded within seconds? Slow it down. Skip the jump, and just focus on smoothly going down into a squat, trying to keep your feet flat on the floor, and then coming back to standing. As you get more comfortable, slowly start increasing your speed.
One to 15 minutes of planks
Why it's awesome: Chiropractor Greg Wright is a huge fan of planks for fast strength training that skips weights or any confusing moves that need a lot of explanation. "A plank helps create stability in your core and improves your lumbar spine," he explains. Holding a plank for even a few seconds is challenging, so work your way from whatever your starting point is. That might mean holding a plank - think the top of your pushup position - for just 30 seconds or a minute if you're just getting started. When you can't hold it anymore, drop to your knees if you're a beginner. Once you're more advanced, try shifting your weight onto one hand and the corresponding foot for a side plank. Then, go back to the regular plank, hold for as long as you can, and shift to the other side. Aim for up to fifteen minutes, resting between planks as needed.

Bust through the excuse: You definitely have five minutes to spare in the office or during a commercial during your evening shows, so time isn't an excuse. If you're worried about looking goofy, think of it this way: You can do this behind your desk and no one will even see you! (Pro tip: take off your shoes before getting into plank. Heels and dress shoes will make it impossible to hold, while sneakers will make it too easy.)
Grocery farmer's carry
Why it's awesome: You're already almost doing it anyway! "Farmer's carry" is Glassford's favorite functional movement and strength training exercise because it works as a core, arm, and leg toner, but it also is a movement that you actually do in everyday life, unlike a bench press. "It also improves your grip strength and posture - plus, you have to control your breathing, and this move forces you to practice belly breathing," he adds. The premise is simple: load both hands with heavier weights (think a bag of groceries that's full of heavy cans and produce, or an infant's car carrier) and walk, trying to stay as tall and balanced as possible, avoiding shoulder hunching or chest caving in. If you already are carrying groceries or the car seat, do an extra rep or two of walking to and from the car, or an extra flight of stairs.

Bust through the excuse: If you haven't had any built-in reason to do a "farmer's carry" today, though, grab a couple of gallon jugs of water (preferably the 2.5 gallon jugs, but starting with one is fine if you're new to lifting heavy things) and walk up and down the hallway or even take a flight of stairs a couple times. You can also do this with dumbbells if you want a more workout-esque workout.
Take the stairs... for 10 flights or 10 minutes
Why it's awesome: Whether you go up stairs at a snail's pace or bound right up, you're going to get a calf burn after 10 flights. This quick-hit workout can leave you sweating and breathless, or just slightly winded, so it's great whether you have time to change or you're just doing it before heading out to lunch. We all have heard "take the stairs, not the elevator" before, but multiply that concept by 10 and actually do stair repeats instead of just taking the single flight. If you're new to working out, this is especially great since it's lower impact than running, you're never far from the top, and you have a railing to grab onto if you need a break.

Bust through the excuse: You don't live in a 10th floor walkup. But you almost certainly have access to stairs somewhere - just go up and down a set of stairs for 10 minutes instead - you'll also get a bonus from a quick 'rest' between flights, and stretch your muscles a bit. If you really don't have stair access, find a short hill and do the same thing.
Do this quick routine
Why it's awesome: Ready? Set the timer on your phone for 10 minutes, and start blasting some of your favorite fast tunes. Now, do a set of 10 jumping jacks, 10 squats, 10 bird-dogs (start on your hands and knees, then slowly raise your left arm and right leg simultaneously. Do the same on the left side for one rep), and 10 pushups. Rest for 15 to 30 seconds, and do it again. Once 10 minutes is doable at a reasonable speed, add a five- to 10-minute jog or fast walk at the beginning or end of the session.

Bust through the excuse: Can't do all of those moves? Rather than pushups, hold a plank for 10 seconds (or as close to that as you can get). Move through the exercises as slowly as you need to. This isn't CrossFit, this is just daily movement, and we want to focus on doing the moves right, not fast.
Park really, really far away.
Why it's awesome: The whole "park far away" suggestion is popular for a reason. It's an easy way to up your steps. But that suggestion is almost too simple, since the farthest spot in most parking lots is still not that long a walk to the store. So for work, or errands, try parking in a spot that's a 10-minute walk away. You'll spend a bit more time on your commute, obviously, but getting 10 minutes of fresh air will boost your creativity at the office in those critical first hours at work, and a 10-minute walk after work will help you reset for the rest of your day.

Bust through the excuse: bad weather - the bane of exercisers everywhere. Start building your kit: a good rain jacket and umbrella, waterproof or winter-proof boots, a warm hat, good gloves. Once you have the right gear for all weathers, the excuse of "it's raining out" doesn't (ahem) hold water.
Ultra-quick AM yoga session
Why it's awesome: Your morning coffee might seem like a necessity, but if you feel stressed from the minute you open your eyes, you might be better off starting the day with some gentle yoga instead. Dozens of studies have found that yoga may reduce stress. And sun salutations, at their most basic, are a way of waking up and greeting the sun. So instead of greeting the day with your coffee machine, take five (or preferably, 20) minutes and do a few stretches.

Bust through the excuse: Not sure what moves to do? There are tons of free, short yoga routines out there (this is a great sub-five minute easy wakeup one with yogi Tara Stiles, so do some searching to find a routine that feels right for you. But have it queued up before you go to bed, don't spend 15 minutes in the morning frantically searching for one to turn on.
Post-dinner family dance party
Why it's awesome: First of all, you get to play with your kids, or get your freak on with your spouse or partner. What's more fun than that? But you're also moving around a bit after dinner, which helps speed up digestion, tires out your kids before bath time, and hopefully also helps you skip dessert or that second glass of wine.

Bust through the excuse: It can be hard to be motivated after a heavy meal, so consider swapping out some of the heavy carbs on your plate, like pastas and breads, for more veggies. Eating slower, chewing more, and stopping when full instead of when the plate is clear can also help make you feel less sluggish after the dishes have been cleared.

Copyright © 2018 Rally Health, Inc. All rights reserved.

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9 Workouts That You Can Absolutely Fit Into Your Day | Real Appeal

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Most of us have plans to work out more, get healthier, and maybe even drop a pound or 10. It's on our to-do lists, and it tops our New Year's Resolution lists. And for good reason: Exercise, even in short bouts, is the way to a happier, healthier, more productive life.

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Healthy recipes: A guide to ingredient substitutions

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Healthy recipes: A guide to ingredient substitutions

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Centers for Disease Control and Prevention

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'Tis the season for family, festivity, and food-lots of food. Temptations are everywhere, and parties and travel disrupt daily routines. What's more, it all goes on for weeks.

How do you stick to your diabetes meal plan when everyone around you seems to be splurging? Here are 5 tips that can help:

1. Holiday-Proof Your Plan

You may not be able to control what food you're served, and you're bound to see other people eating a lot of tempting treats. Meet the challenges armed with a plan:

Eat close to your usual times to keep your blood sugar steady. If your meal is served later than normal, eat a small snack at your usual mealtime and eat a little less when dinner is served.

Invited to a party? Offer to bring a healthy dish along.

If you have a sweet treat, cut back on other carbs (like potatoes and bread) during the meal.

Don't skip meals to save up for a feast. It will be harder to keep your blood sugar in control, and you'll be really hungry and more likely to overeat.

If you slip up, get right back to healthy eating with your next meal.

2. Outsmart the Buffet

When you face a spread of delicious holiday food, make healthy choices easier:

Have a small plate of the foods you like best and then move away from the buffet table.

Start with vegetables to take the edge off your appetite.

Eat slowly. It takes at least 20 minutes for your brain to realize you're full.

Avoid or limit alcohol. If you do have an alcoholic drink, have it with food. Alcohol can lower blood sugar and interact with diabetes medicines.

Also plan to stay on top of your blood sugar. Check it more often during the holidays, and if you take medicine, ask your doctor if the amount needs to be adjusted.

3. Fit in Favorites

No food is on the naughty list. Choose the dishes you really love and can't get any other time of year, like Aunt Edna's pumpkin pie. Slow down and savor a small serving, and make sure to count it in your meal plan.

4. Keep Moving

You've got a lot on your plate this time of year, and physical activity can get crowded out. But being active is your secret holiday weapon; it can help make up for eating more than usual and reduce stress during this most stressful time of year. Get moving with friends and family, such as taking a walk after a holiday meal.

5. Get Your Zzz's

Going out more and staying out later often means cutting back on sleep. Sleep loss can make it harder to control your blood sugar, and when you're sleep deprived you'll tend to eat more and prefer high-fat, high-sugar food. Aim for 7 to 8 hours per night to guard against mindless eating.

Most of all, remember what the season is about-celebrating and connecting with the people you care about. When you focus more on the fun, it's easier to focus less on the food.

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'Tis the season for family, festivity, and food-lots of food. Temptations are everywhere, and parties and travel disrupt daily routines. What's more, it all goes on for weeks. How do you stick to your diabetes meal plan when everyone around you seems to be splurging?

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Eat, drink and be merry with these simple home food safety tips!

Reckless Thawing

Old Habit: Thawing frozen turkey or other meats on the kitchen counter or under hot water in the kitchen sink.

New Tradition: To prevent the spread of harmful bacteria, frozen meats and poultry should be thawed in a refrigerator set at or below 40°F. If pressed for time, you can thaw a wrapped frozen turkey in a sink filled with cold tap water, making sure to change the water every 30 minutes. Depending on the size of the turkey, it may be defrosted in the microwave, but check the owner's manual and be prepared to cook it right after thawing. A frozen turkey also can be cooked in the oven to its safe, minimum internal temperature of 165°F, but it will take longer to cook than if it is thawed first.

Holding Out on Hot Stuff

Old Habit: When preparing a cooked dish that needs to chill (for storage or serving purposes), many people think it's necessary to wait until foods cool before putting them in the refrigerator.

New Tradition: To ensure the freshness and safety of your freshly cooked foods, place them promptly in the refrigerator after cooking. Using shallow containers will allow them to cool more quickly.

Covered Dish Delivery

Old Habit: Holiday festivities with family and friends may require travel, which can result in long car rides for both guests and dishes brought along to share.

New Tradition: Pay close attention to how much time your prepared dish will be out of the refrigerator or oven. A cold dish can be packed in a cooler with ice packs to keep it cold while traveling. Hot dishes can be transported in an insulated bag that is intended to keep foods hot or covered with foil and insulated with towels. Cold dishes should be kept under 40°F and hot dishes above 140°F. If it is outside these temperature zones for two hours or more, it should be discarded.

Rocking the Gravy Boat

Old Habit: While most home cooks remember to bring gravy to a boil before serving it, many forget the same rule also applies during the encore presentation.

New Tradition: In order to eliminate harmful bacteria, always bring leftover gravy to a boil on the stove before serving it a second time. Any leftover gravy should be used within three to four days.

Festive Floor-Grazing

Old Habit: The "ten-second-rule" isn't just popular with children, many adults also say they abide by a specific "rule" to determine how long food is safe to eat after it falls on the floor.

New Tradition: Tragic as it may be when a holiday treat topples to the ground, it's never a good idea to eat it. In the spirit of "out with the old, in with the new," toss it.

Follow our Kitchen Safety Checklist to ensure your kitchen is ready with the tools and resources you need before the big event.

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Eat, drink and be merry with these simple home food safety tips! Reckless Thawing Old Habit: Thawing frozen turkey or other meats on the kitchen counter or under hot water in the kitchen sink. New Tradition: To prevent the spread of harmful bacteria, frozen meats and poultry should be thawed in a refrigerator set at or below 40°F.

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With special treats and family gatherings, the perfect time to teach your child about cooking and nutrition is during the holidays! Kids not only will get to try the new foods they prepare, but they also will get a big boost to their confidence when they see family and friends enjoying their creations. Most importantly, cooking with your children will promote future health by teaching them about nutrition and how to prepare healthy meals.

Safety Precautions

To be safe, cover a few ground rules before getting started in the kitchen. Teach kids to wash their hands with warm, soapy water while singing two choruses of "Happy Birthday" to wash away germs.

Teaching Basics

To begin cooking, teach your child the basics, such as cracking an egg or gathering the ingredients for a favorite holiday recipe. Convey to your child the importance of measuring the correct amount of each ingredient and the different types of utensils you need to use.

Look Who's Cooking!

To keep your children enthusiastic about cooking, assign tasks of a holiday recipe they are able to prepare based on their abilities. Here are some ideas depending on your child's age and ability:

Three to five year olds: mix together simple ingredients, snap green beans, tear lettuce for a salad, press cookie cutters

Six to seven year olds: shuck corn, use a vegetable peeler, crack eggs, measure ingredients

Eight to nine year olds: use a can opener, juice citrus fruits, check the temperature of foods with a thermometer, pound chicken on a cutting board

Children age ten and older: slice or chop vegetables, boil potatoes, microwave foods, bake foods in the oven, simmer ingredients on the stove.

Remember to allow your child to gradually master cooking methods. Start with simple techniques such as rolling dough, using a cookie cutter or spreading frosting. Give your child time to work his or her way up to completing the entire cookie making process, from pouring liquids into batter to baking them in the oven. Explain different methods for cooking and their purpose, such as baking versus broiling and how you would cook different dishes.

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The Joy of Cooking with Kids During the Holidays

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With special treats and family gatherings, the perfect time to teach your child about cooking and nutrition is during the holidays! Kids not only will get to try the new foods they prepare, but they also will get a big boost to their confidence when they see family and friends enjoying their creations.