25 Healthy Food Hacks the Pros Use

Practical Food Tips

Do you want to know how chefs, dietitians and other nutrition pros make nutritious meal prep a cinch? Here are their shortcuts, go-to ingredients, cooking techniques and must-buy gadgets for making life easier—and food tastier.

Whether you have a closet full of appliances and cookbooks or multiple kitchen drawers stuffed with take-out menus, the verdict is clear: Love it or hate it, cooking food at home is one of the best ways to improve your diet, lose weight and transform your health.

In Cooked: A Natural History of Transformation (Penguin 2014), author Michael Pollan calls home cooking the “single most important thing we could do as a family to improve our health and general well-being.” First Lady Michelle Obama has focused on home cooking as part of her mission to get America moving and eating in healthier ways. And scientists have studied the topic as well: One study in the journal Public Health Nutrition found that people who frequently cook dinner at home were more likely to eat fewer calories—both at home and when eating out—compared with people who rarely cook (Wolfson& Bleich 2015). Another study published in the same journal found that people who cook up to five times a week were 47% more likely to be alive 10 years later, compared with those who cooked less (Chen et al. 2012).

Yet, as any busy person—self-proclaimed home cook or not—can attest, whipping up a healthy, nutritious meal at the end of a long day can be time-consuming and stressful. In fact, research by the American Sociological Association found that cooking can make many people—moms, in particular—stressed, anxious and unhappy. Researchers at Rush University in Chicago found that the more time middle-aged women spent cooking at home, the more likely they were to suffer from metabolic syndrome, upping their risk of developing heart disease and diabetes (Appelhans et al. 2015).

However, cooking doesn’t have to be all drudgery and no joy. Producing healthy meals at home is a lot easier (and quicker!) than you might think.

Skeptical? We asked top dietitians, chefs and nutrition pros to share the healthy-cooking hacks that help them prep delicious, nutritious meals in a flash. Here are their secrets. You and your clients will want to start using them in your own kitchens—stat.   Read more…Click on the link below.




Dorris Bogus

Idea Health & Fitness Association Member

Certified ACE Group Fitness


Stretching For Men










Many men struggle with inflexibility and diminished joint range of motion, especially as they age. Hip tightness, for example, can hinder athletic performance and possibly lead to various injuries. Unfortunately, stretching often takes a back seat to cardiovascular and strength training.

The good news is that you can increase hip flexibility using effective stretches with continuously looped resistance bands. The stretches can help restore agility, strength, power and balance.

Try these exercises from Dave Schmitz, PT, CSCS (The Band Man®), founder and co-owner of Resistance Band Training Systems LLC and creator of ResistanceBandTraining.com.

Hip Rotation

Hip Rotation

  • From supine, place right foot firmly against wall, knee straight (keep this contact throughout).
  • Loop band around left foot and, with L hip flexed at 90 degrees, grasp band 2 inches from L foot.
  • Pull band and foot toward R shoulder while allowing L knee to bend, feeling strong stretch in L glute; hold 2–3 
seconds before releasing.
  • Repeat multiple times for 1 minute, bringing L foot closer to R shoulder with each rep. Do not allow R knee 
to bend.
  • Switch sides.



Wrap band firmly and securely over arch of L foot.

  • Grasp band approximately 6–8 inches from L foot while placing R foot firmly against wall, R knee fully straightened. Keep it straightened throughout movement.
  • With elbows on floor at shoulder height, press L heel toward ceiling, straightening L knee as much 
as possible.
  • Perform rhythmical repetitions, straightening L knee and flexing L hip more with each rep while preventing R knee from flexing.
  • Between reps, bend L knee just enough so that stretch tension is taken off L hamstring.
  • Switch sides.

Anterior Hip and Thigh

Anterior Hip and Thigh

To optimally stretch anterior hip and thigh, actively engage opposite hamstring to avoid compensation. Also, engage core to avoid arching in low back.

  • Wrap band around R foot and lie on 
R side.
  • Bring L leg in front, flexing L knee and hip to 90 degrees while firmly placing foot on floor.
  • Position R leg behind you. Firmly grasp band behind head.
  • Fully extend elbows, increasing band tension. Actively move elbows through full range of motion to stretch R anterior hip and thigh.
  • Keep R thigh behind body, not in front. This will ensure both hip and thigh are being stretched simultaneously.
  • Switch sides.

Adductor/Groin Stretch

Adductor/Groin Stretch

  • With band attached to L foot, hold L elbow relatively close to floor at shoulder height. Press R leg firmly against stable structure (this is key).
  • Rhythmically press L heel laterally and upward, trying to straighten knee fully with each rep. Keep movement short; release when tension is off muscle; repeat.
  • Maximize full range of motion with each rep while keeping R leg flat and foot secure.
  • Switch sides.



Idea Fitness Handout

Dorris Bogus - Fitness Instructor


Taking a Leap How to Know When It’s Time?


     I believe that we all come to a point when we have to make a decision that will have a profound impact on our life and those that are included in it.   It may be a decision to change a job or a career,  to get married, to have children, to go back to school, to leave our hometown or to leave a spouse or a partner.  Many of us know what we want to do, but we are afraid to take a leap into the unknown.  Fear of uncertainty holds us back.  Advice from a trusted source is helpful, but ultimately, we have to make the final decision alone.  How can we be sure that we are making the right choice?   How do we know when it is safe to take a leap?

     The short answer is that nothing is 100% certain, so we will never be sure if we are making the right decision at the time.   The only way to find out is to decide and take a leap.  What has to happen before you decide is to do what is called the “what if ” sequence.  The what if sequence goes like this:

                  Ask yourself a question, for instance, “what will happen if I leave                         my job and I cannot find another one?” The answer might be “I                               won’t be able to pay my rent.”  “What if I can’t pay my rent?”  “I                                won’t have a place to live.”  Then ask yourself, “what if I don’t have                        a place to live?”  The answer, “I will be homeless.”  “What if I am                              homeless?”  “I will be a bum.”  “What if I am a bum?”  You get the                            idea, right?   This will work for any major decision that you have to                       make.

       You take it down to the last question and carefully considered answer that you feel or know that you can accept.  If you know that you can accept the consequences that might arise from your decision, then you are ready to take a leap.

     Remember, there are no guarantees about outcomes but the only way to know how things will work out is to try.  So go ahead, question, decide and take that leap.

Dorris Bogus











Sugar alert…the sugar that you don’t see..


A large consumption of sugar has a detrimental effect on our health and well-being.  It is easy to over-consume sugar if we are not visually aware of how much we actually eat on a daily basis.


Once I converted the grams of sugar into teaspoons I got a real sense of how much sugar I was consuming.  It was eye opening to say the least.

1 teaspoon of sugar = 4 grams.  To convert grams to teaspoons divide the grams of sugar by 4.


56 grams of sugar divided by 4, equals 14 teaspoons of sugar.

See what The American Heart Association recommends.

Here is the sugar content of common foods consumed by a large portion of the USA population.

12 oz can soda  9 3/4  teaspoons of sugar


1 cup sugar added cereal 3.3 teaspoon of sugar.

1/4 cup cocktail sauce  3.1 teaspoons of sugar

  16 oz bottled peach flavored sweetened tea 6.3 teaspoons of sugar

1 cup orange juice (fresh or bottled)

5.2 teaspoons of sugar



50 grams (1.8 oz)  chocolate caramel cookie bar                

6 teaspoons of sugar


9 oz iced coffee  7.75 teaspoons of sugar


1/4 cup ketchup  3.4 teaspoons of sugar.

The point is, check labels for their sugar content  so that you can get a visual idea of what you are consuming.  I hope that this article sharpened your awareness.

Dorris Bogus

ACE Certified

IDEA Fitness Member

Resources:  www.americanheartassociation.org



Shared Work Life Balance Strategies.

For many, trying to balance work and life is like being on a see saw.  The objects, people and activities in our lives must constantly shift in order to stay in balance.

I have interviewed various people who lead very different lifestyles, yet they all have found keys ways to live a balanced life.  Here is one account.

LaChanda Dupard, CLC, SSG

How do balance work/caeer with other aspect of your life?

Life balance can be tricky but I practice early morning relaxation and meditation before starting my day.  I then plan my workouts immediately afterward and this routine centers my day.  I am then able to  organize and prioritize the rest of the day.

How do you commit to stay fit?

I commit to fitness by preparing my workout clothes and my meals the day before.  I am disciplined becasue I enjoy working out and I believe that my health is my wealth.

What keeps you motivated?

I am motivated by a burning passion and desire to help others.  In order to help others I must first be the example.  Plus, I love to look good.

What is the best piece of advice that you have received for balancing your life?

Five years ago, a 70+ year old veteran shared relaxation methods with me and it changed my life forever.  Since that time, I have become more aware and present in my life.  My life vision has been fine tuned and I am forever thankful to that individual for introducing me to a new life line!

LaChanda is a certified life coach, founder of Fitandfaithfulliving.org a 501c corporation.

Learn more about LaChanda Dupard at fitandfaithfulliving.org




Dorris Bogus/President/

Mega Inc Lifestyle

Smart Power Breakfast in 5 Minutes


Time crunched, most of us are?  In 5 minutes  you can cook a nutritious meal to jump start your day.  Instead of pastries and coffee, cook and eat this healthy alternative.  It’s quick, easy and delicious.


1/2 Cup Egg Whites

2 slices of whole grain bread

Oil Spritz

Medium favorite whole peach ,apple etc.

1/4 cup of low fat cottage cheese

Slice fruit into quarters and put in a bowl.   Add 1/4 cup of cottage cheese on top.  Spray a non- stick, heated skillet with olive oil.  Put bread into toaster.  While bread is toasting scramble egg whites and cook.  Season to taste.  Make a sandwich with the egg whites, and add your favorite condiment if desired.


Please contact us with any questions or suggestions.


The Office Worker’s Workout

Workplace Workouts

These exercises can help desk bound office workers stay healthy and succeed on the job.

Here are a few simple workouts that can last anywhere from 5 to 30 minutes and don’t require anything beyond what’s available in the average office.

Full-Body Strength

Perform anywhere from 5 (beginner) to 15 (experienced) repetitions of these exercises in a circuit-style format for 5–30 minutes, resting as necessary.

Chair squats. Start seated in a chair, then stand up.

Upgrade: Do squats without the chair.

Desk push-ups. Place both hands on the desk shoulder-width apart, lower the body until the elbows reach 90 degrees, and press back to the start position.

Upgrade: Perform push-ups on the floor, either on the toes or knees or with the feet elevated on a chair.

Hip bridges. Lie on the floor face up, knees bent to 45 degrees and feet flat on the ground. Drive the hips toward the ceiling until there is a straight line from the knees to the shoulders.

Upgrade: Place both feet on a chair and perform the exercise.

Elbow plank. Positioning yourself face down with the elbows underneath the shoulders (like the Sphinx), rest on the knees (novice) or toes (experienced) and keep the trunk muscles tight. Hold for 10–30 seconds.

Upgrade: From elbow plank, lift one leg at time, alternating between legs.

Dips. Sit in the chair, place the hands on the side of the chair and press down until the hips are elevated.

Dorris Bogus

Source of article: IDEA Fitness Journal, Volume 13, Issue 2

Day 19 Facing Hurdles


HURDLES!  Not a big fan?  Me  either.

Sometimes you have to KaMIT and sometimes you have to Submit.  I have found that I get the best results when I combine them together.  Find your rock in difficult times.




Dorris Bogus/KaMIT

ACE Group Fitness