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


Time Expanding Tips: Wardrobe Preparation Vol. 1



Welcome to the “Time Expanding Tips” series by KaMIT®.   In this series you will learn how  to organize and make small changes in routine tasks to gain free time.  These time expanding tips will work for all areas of you life when the principle of “pre-preparation” is utilized.

The categories that we will focus on in this series are wardrobe, fitness workouts and healthy food preparation.

There are only 24 hours in a day but by working smarter,  eliminating unnecessary tasks and streamlining routines, you can expand time.


Plan, Plan, Plan your wardrobes a week ahead.  This was lifesaving for me on so many levels.  It took me on average  30 min or more to decide what to wear in the morning. I had to find the outfit and the undergarments that would work with them, match the jewelry and shoes, then decide what hairstyle to wear. That added up to  210 min a week or 3 1/2 hours of time spent picking out clothes to wear for different occasions.  If I had a multi-role day, work, fitness class, business event, etc. that added another 30 minutes to my morning routine.  I was exhausted and behind schedule before I left home.  The routine that I came up with saved my sanity and made for a much smoother day.

Here are the key benefits from planning ahead.

*You will gain knowledge about what you already have in your closet which means you can shop more strategically.

*You will learn which outfits  make you look and feel  your  best.

*You will be less stressed by the unknown of what you will wear,

and of course you will save yourself some time and frustration

Stop the time wasting insanity by following this routine.

  1.  Pick a day and time to start, and write it down in your calendar.
  2.  Check your coming week calendar of events, include all activities, work, parties, fitness classes, school meetings.
  3. Start with one category, i.e. work and choose which outfits you will wear..

Choose key pieces  (blouses,  jackets, pants, skirts, dresses.  Pair the tops with the bottoms; can you mix a different top with the same pair of pants for a new look?







Try on clothes that you have not worn for awhile to make sure that they still fit.  Clean or repair items if necessary.

Continue reading

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

The Efficient Exerciser’s Time Saving Tip of the Month

Pack two gym bags.  Keep one with you and the other in the gym.

Store these basic items in your locker.

Weight lifting gloves
Workout music
Toothbrush/Tooth paste
Hand sanitizer
Soap/Body wash
Lotion/body cream
Curling iron/blow dryer/flat iron (these are often provided by the facility.)
Contact lens extra/ solution
A complete set of workout apparel

Replenish as necessary.

Take a empty bag in with you and remove soiled gym clothes, to prevent mildew and musty odors.

Kamitsport, Dorris Bogus Fitness professional

Dorris Bogus
ACE Fitness Certified
Idea Fitness Member

Creating Healthy Habits



Fitness Handout

Have you ever tried to drink more water or stop eating fast food, but just not been able to sustain the new habit? Derrick Price, MS, programming officer at the Institute of Motion and adjunct faculty at Point Loma Nazarene University in San Diego, explains the anatomy of a habit and gives you strategies to create new behaviors.

Anatomy of a Habit

In his book The Power of Habit, Charles Duhigg explains that a habit is more than just a repetitive behavior, but rather a construction of three sequential components that make up the habit loop: the cue, the behavior and the reward.

The cue is an environmental or internal trigger that provokes us to learn a behavior. An example of an environmental trigger is placing a foam roller next to your shoes, which triggers you to do self-massage prior to running. Hunger pangs cue you to eat. Internal cues are related to mood. For some people, for instance, depression triggers the urge to eat ice cream.

The behavior is the actual routine we commonly associate with the habit. This learned behavior occurs automatically, free from a specific goal. It may be as simple as always tying the right shoe before the left shoe.

The reward makes behavior stick. The “high” runners feel after a 6-mile run is enough to make them want to repeat the experience. Even though smokers know lighting up isn’t good for them, they still get an immediate blast of endorphins the moment they inhale.

Establishing New Habits

Here is a quick look at an approach to creating new habits using the habit loop. Consider working with a certified health coach to help you strategize and reinforce these habits.

Step 1: Establish goals and milestones. Contrary to popular belief, habits do not take 21 days to form. Habit formation varies greatly from person to person and can take as long as 66 days (Gardner, Lally & Wardle 2012). It’s a long process that requires consistent implementation. If you have an ambitious goal like losing 60 pounds, it’s important to “chunk” it into smaller, less daunting and more realistic outcomes. For example, instead of focusing on losing 60 pounds, a good first milestone is to lose 5 pounds in the first month.

Step 2: Identify motivational factors. Intrinsic (internal) motivation involves doing an activity for the inherent satisfaction rather than for a separable consequence. It may be intrinsically important for you to lose weight for a sense of accomplishment, to improve self-confidence or to accelerate your career. Intrinsic motivation is long-lasting compared to an external motivator.

Step 3: Pick a goal-oriented behavior. While it might seem appealing to make a lot of changes at once, focusing on one habit at a time may lead to greater success (Gardner, Lally & Wardle 2012). Consider different goal-oriented habits and then pick one. For example, if you want to lose weight, you could choose from one of these two behaviors:

Walk and track 10,000 steps per day. Evidence suggests that regular, “incidental” physical activity is effective for weight loss and overall health.
Drink 2 cups of water before every meal. Not only may this help with satiety, but it’s calorie-free, and proper hydration may aid in fat loss and overall well-being.
Step 4: Create the cue and reward. Once you’ve selected a behavior, choose a cue that will trigger it. For example, if you opt to drink 2 cups of water before every meal, consider setting a reminder alarm or keeping a water bottle next to the computer screen. Then select a reward to reinforce the behavior.

Step 5: Eliminate disruptors. You may use disruptors as excuses for not accomplishing a new behavior. If you can identify disruptors, you can overcome pitfalls before they occur. For example, if not having water readily available disrupts the behavior of drinking 2 cups of water before every meal, purchase a water bottle that’s easy to fill and transport.

Step 6: Follow up. Hold yourself accountable to new behaviors. Work with a health coach or friend who can help you remain accountable.

Visit  https://www.kamitsport.com/fitness-zone.html for more fit for your lifestyle information.

Kamitsport, Dorris Bogus Fitness professional




Dorris Bogus
ACE Group Fitness Instructor
Member IDEA Fitness
Founder: KaMIT Brand

Reprinted with permission from IDEA Fitness

Black Fitness Wear Manufacturer inspired by FUBU



Brands created, nurtured, manufactured  and sustained by Black Americans in the cultural lifestyle apparel industry, has not seen anyone like Daymond John, of FUBU, who  emerged on the scene and took his vision all the way to the masses in a long time.

That is changing.  A Black owned corporation, Mega Inc Lifestyle in Richardson, TX, designs, manufactures and distributes  fitness and casual lifestyle brands, KaMIT & A Spiritual Junkie.  Dorris Bogus founded the corporation, located in Richardson, Texas, in 2005. initially as a way  to promote physical activity in teens.  “I wanted to connect the brand KaMIT with the concept of commitment to achieving goals and dreams, whatever they may be” says Dorris.  For Dorris it was physical activity.

Later, A Spiritual Junkie was inspired by personal challenges that led Dorris to embrace mind body practices.   Being the best you physically, is empowering.  It is my hope that wearing the  brands inspire and motivate you to keep reaching for your best.   Dorris says “Mega Inc Lifestyle commits to keep pushing harder and higher with the intention of inspiring others to take a chance on being a success in a tough industry, just like FUBU did for my company.”

Mega Inc Lifestyle, manufactures fitness and casual tops, shirts, shorts, pants and jackets.

Mega Inc Lifestyle, is distributed via their e-commerce site, www.kamitsport.com and their brick an mortar location in Richardson, Texas.




Dorris Bogus
Mega Inc Lifestyle, INC.

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Gym Romance Part 2: Stifle Jealousy

Gym Romance, Good Idea?



Let’s explore option 1:  Stifle jealousy  in order to continue a gym romance.

Their names are Joann and Harry.

In this scenario, Harry is the jealous one.  He is used to being the one who likes/love less than the other, so he does not know how to deal with the emotions he is feeling.  He sees everything through the lens of personal possessions, so Joann is his alone and is not to be shared with anyone.  Harry does not want his gym mates to see that he is not in control of Joann, so he stifles his jealous feelings and pretends that everything is normal and wonderful.  Meanwhile, he is seething inside.  His one thought is how can he undermine Joann’s position in the gym and get her to rely on him more.

First, Harry goes after her reputation for being a dependable professional.  Joann teaches yoga 3 times/week at their location.  One night before she is scheduled to teach, he punctures her tire with a nail to give it a slow leak and replaces her cell phone battery with one that is not charged.  On the way to the club the tire becomes completely flat and  Joann can’t make it to class, nor can she call another instructor to replace her.  Harry’s ultimate hope is that she will get fired or quit and be forced to move to another gym.

Two weeks later, Harry sends anonymous emails to the club manager with false complaints about Joann’s teaching methods.  He sends one complaint a day for a week. The club manager calls Joann into his office and confronts her about the anonymous complaints.  She is completely taken by surprise and has no defense.  The class is made up of students that have been with her for years and none have complained to her.  Her certifications are all up to date and she constantly updates her teaching skills.  Her boss accepts her statements but explains that he has to respond to all complaints.  He reminds her that she is responsible for giving sufficient notice if she is unable to teach her class.  Joann leaves the office feeling a little bit diminished because she knows the club manager is obligated to watch her performance and closely.

Later that night she confides in Harry about the complaints.  He is quick to comfort her by telling her that her boss may be lying about the complaints because he wants to get rid of her. Now ,she not only doubts herself but her boss motives as well. She thanks Harry for being so understanding.  Harry smiles at her and tells her that he believes in her, but if her boss wants her gone, maybe she should leave before being fired.  He continues on and tells her that this is a  new manager and that he  really does not like the way he looks at her anyway. Joann hides her angry reaction to Harry’s statement by turning her back to him.  She knew that he had been jealous and possessive before, but she thought that he was over that.  Joann says nothing to him about what she is thinking, instead, she tells Harry that she is tired and asks him to leave so that she can get some rest.  She turns her face as he attempts to kiss her goodnight and the kiss lands on her cheek.

Joann now suspects that Harry is the one that wrote the complaints, but she also knew there was no  way to prove that he did. She wondered if he was responsible for the flat tire and dead cell phone battery?  If that were true, he had put her life in danger, which meant that she would have to end the relationship.

How could she prove his deceit?

How will he take the breakup?

Can they both work at or attend the same club?  Will one leave and let the other stay?



5 minutes of this, prevents days of post workout pain.

Prevent post workout soreness using these proven methods and tools.KaMIT Sport lifestyle blog injured athlete



Stretching before your workout warms up the muscles and prepares them for movement. Stretching after your workout reduces lactic acid buildup, a major reason for muscles soreness.



Exercise breaks down muscle tissue and causes inflammation and swelling, icing reduces the swelling and the pain and assists with a faster recovery.

Foam Roller

SMR: Self Myofascial Release, is a technique that relieves muscle tension and promotes effective muscle repair.  For more expert information on the benefits of foam rollers visit ACEfitness.org

kamitsport fit for your lifestyle blog




Get adequate rest after an intense workout, (more than 5 minutes of course) for optimum body recovery.











Incorporate these  strategies to prevent muscle and joint soreness on a regular basis so that you can continue to workout pain free.



Dorris Bogus Kamitsport.com



Dorris Bogus
ACE Certified Group Fitness Instructor
Member IDEA Fitness


Smart Use of Smart Devices-Living in Balance

Technology has enabled us to communicate globally both socially and during emergencies. Thank goodness for that.  However, winding down our day in the age of  technology is difficult.  Societies across the globe are finding it hard to turn off and tune out constant communication.  We have trained our brains to be on alert for our device’s beeps, clicks, and dings.  As a result, we are depriving our nervous system of the opportunity to relax.  This has a direct impact on living a long term, healthy physical and mental lifestyle.  Because the  unknown is both a stimulus and a depressant, we anticipate the next message, tweet, post, vine, or video with both glee and fear, depending on the subject or who it’s from.  As a result of the emotional states of fear and joy, certain chemicals are generated, some will stimulate the  fright/flight response, while others stimulate the production of dopamine, which gives us a feeling of euphoria.

Sleep is the brain and body’s time to repair and renew itself.  Interrupted sleep patterns brought on by a brain that has been trained to anticipate beeps, dings, and buzzes makes it difficult for the full sleep cycle to begin and be sustained.  The light emitted from mobile devices prevent the signal to produce serotonin, a chemical that aids in the sleep cycle. This chemical is stimulated when there is an absence or low amount of light present.

Smart devices affect our physical body as well.  Over time, our hands, neck and eyesight are affected by the use of mobile devices.  Stress is placed on our neck from looking down for short-frequent or prolonged periods of time.  Our hands grip hand held devices tightly, resulting in cramped fingers and hands.  Our eyes tend to blink less when using mobile devices to text and view material, leading to dry eyes.  Eye blinking is associated with shutting out information coming into our brain, which prevents us from slowing down or turning off our thoughts.

So what can be done to help balance our lifestyle with the use of smart devices?

Have an agreement with your family and  fiends to have a “smart device free zone” for a period of time. Slowly increase the times and places.

Leave smart devices out of your sleeping area or dim the display light on the devices.

Use your voice to send text messages when possible. There are apps like text by voice that you can download from google play.  

Use rubber stress balls to strengthen your non-dominant hand.  Do stretching exercises to add flexibility to both hand, especially the one that holds the device.

Set up a cue to remember to blink your eyes, for example, wear a colorful string around your wrist as a reminder to blink.

Maintain proper head, neck and shoulder alignment: sit up straight with shoulders back and down while looking straight ahead. Use the string around your wrist as your cue.

The book titled “The 4-KaMIT-Codes- (4 Codes To Living Life out Large) offers practical advice and tips to have balance in in all areas of your life.   

Come up with other ways to offset the use of mobile devices that are fit for your lifestyle and share them with friends and family.



Dorris Bogus Kamitsport.com


Dorris Bogus
ACE Certified Group Fitness Instructor
Idea Fitness Member