(Image found via lunchboxbunch.com)

It’s not the end of summer yet, so we’re all still enjoying grilling season. When it comes to grilling, hamburgers are definitely one of the most popular options. But they are also one of the least healthy. Hamburgers are full of saturated fats, calories, and a whole bunch of other unhealthy stuff.

But I know what you’re saying: “but they taste so good!”

Big dilemma. Do you follow your taste buds and eat that double cheeseburger straight off the grill? Or do you choose health and forgo the burger?

Well, if you’re willing to do a healthy swap out, you might be able to just have both.

Here are a few much healthier options to a hamburger. Bring these to a bbq, and get the same experience as a hamburger…but without the guilt.

One thing to remember with hamburgers, it’s not just the hunk of ground beef that gives it all the flavor. Hamburgers are also so enjoyable because of the soft buns and all the condiments. When you’re doing a swap out option, you can still have all the fixins that make burgers extra special. You can also get that great smoky grilled taste, which is one of the other things that make grilled burgers so great.

So keep that in mind: with any of these (much) healthier swap outs, you can still make them feel like the real thing by adding all the extras and getting the smoky taste from the grill! So make sure to pile the toppings on extra high, and you’ll never miss the beef patty.

-Turkey Burger-

Ground turkey has half the saturated fat as ground beef. So the simplest swap? Use ground turkey in place of ground beef. Before I cut meat out of my diet almost completely, I started swapping in ground turkey in place of beef in all of my ground beef recipes. And we never noticed the difference!

Especially if you season it well, and top it with your favorite toppings, you will never miss the beef if you’re eating a turkey burger instead. With turkey burgers, you can have the exact same experience and taste, no sacrifice here! But you will knock out half the saturated fat.

I used to make both of these turkey burgers a lot. They are great!

Apple Maple Turkey Burgers

Actually Delicious Turkey Burgers

-Salmon Burger-

Another good option to the beef burger is a salmon burger. Fish is full of omega-3 fatty acids, which are great for your brain and your heart. So incorporating more fish into your diet is always a good idea, and salmon burgers are a great way to get that fish in.

You can buy already made salmon burgers from almost any grocery store nowadays. Most of them are pre-cooked, so you just have to put it on the grill to heat it through. Same thing here: you get the texture of meat, but much healthier.

Salmon burgers are also easy to make from scratch, using either fresh or canned salmon. Just mix your salmon with some eggs, parsley, bread crumbs, and seasonings. Shape them into patties, and you’re ready to grill! (If you like the idea of making your own salmon burgers but you don’t want to just wing it, you can find tons of salmon burger recipes online).

Here are links to a couple that I thought looked good (and simple):

Yummy Lemon Salmon Burgers

Paula Deen’s Salmon Burgers

-Veggie Burger-

If you are a vegetarian, or if you are just wanting to be extra healthy, a veggie burger is an extremely good choice in place of a hamburger. Every grocery store will have at least one frozen veggie burger option for you. I’ve tried many different types of pre-made veggie burgers and loved most of them. They have great texture and flavor. They are great options if you’re going to a cookout and want a healthy choice to bring with you. So simple!

Again, if you want to, you can make your own veggie burgers. Homemade veggie burgers are extremely versatile. I’ve seen them made with beans, rice, lentils, sweet potatoes, tofu, quinoa, etc etc. Anything goes with veggie burgers! You can really make them with whatever you like.

Here are a few veggie burger recipes that look good and simple to make:

Classic Bean Burger

Sweet Potato Veggy Burgers

Food Network’s Perfect Veggie Burgers

(Image found via wholeliving.com)

-Grilled Tofu-

Here’s the deal here: I am not going to try to talk you into liking tofu. Either you like it or not. But if you do like it, grilled tofu is a great substitute for a hamburger. While not necessarily a burger, grilled tofu works great on a bun!

Here is a yummy looking recipe:
“Barbecued” Tofu

(Image found via ezrapoundcake.com)

-Portobello Burger-

This is my personal go-to for a BBQ. I bring a portobello burger to almost every BBQ I go to. It stands up well to grilling, is extremely simple, and goes well with all the typical burger fixins. When I go to a BBQ, I just bring one or two portobello mushrooms with me. I brush them with olive oil, sprinkle them with whatever seasoning the host is using on the burgers, and then throw them on the grill. Then I top it with all the lettuce, tomatoes, ketchup, mustard, etc that is available to me. Doesn’t get easier or quicker than that!

If you want a bit more pizazz, here are a couple recipes to try:

Chipotle Portobello Burgers

Pesto Portobello Burgers

(Image found via becomegorgeous.com)

Trying to eat healthy is not always easy. But all the hours that we spend sitting stagnant on the computer make it even more important for us computer geeks to eat healthy. But, when we’re working so hard all the time, we need to be able to enjoy ourselves in other aspects of our lives. Especially with food. And sometimes, we feel like we need to reward ourselves for all our hard work. And often those rewards come in the form of food.

So what’s there to do? We know we need to eat healthy. Our specific “nerd” lifestyles make it even more important than it is for some others. If we had more time to go to the gym or be active, then maybe we could afford to slack a bit in the food department. But with our deadlines, blogs to write, code to fix, campaigns to run…who has time for exercise?

So, on one hand, with no time to be active, we know that it’s especially important for us to eat healthy. But on the other hand we feel like we need good food to help keep ourselves sane (we need some enjoyment, right?).

Here’s one answer to this dilemma: healthy swap outs.

Introducing the Body For Nerds Healthy Swaps Series.

There are many different unhealthy foods we eat (burgers, fries, pizza, ice cream, etc etc) that can be subbed out by healthier options. That way, we get to have the tasty food that we crave….but without the unwanted health hazards.

By switching out the bad for these healthier substitutes, you can still have the same experience as the real thing…but without the guilt.

Check back in with us for new posts in the Healthy Swaps Series. I’ll give you info on how to swap out your most favorite naughty treats for much healthier, but still delicious substitutes.

So have your cake and eat it too. But let’s just choose something a little less fattening than cake.

I said it. And I know that you think I’m crazy. But no, I wasn’t confused (or crazy or completely oblivious) when I wrote that title. Just so you know that I didn’t get my wording wrong, I’ll say it again:

(Image found via weddingbee.com)

Want a cupcake? Eat a pear.

If you want a cupcake, how about trying to eat a pear instead?

Let me tell you the experience that inspired this blog post. I work at home, so I technically have access to whatever foods I want. For a while, I had gotten into the habit of buying unhealthy things at the grocery store. But, I had started going to the grocery store on a regular basis again, and stocking up on healthier snacks. Instead of chips and pop tarts, I went back to my old ways of filling my cart with fruits and vegetables.

Then the other day I was craving a cupcake so badly! This is a very rare type of craving for me, but I saw a picture of a cupcake online and the craving set in, and I just had to had one. So I went to the kitchen. I knew there wouldn’t be any cupcakes. But I was looking for something to satisfy the craving. Cookies? None. Sugary cereal? Nada. Chocolate? No luck. There wasn’t anything in the pantry or fridge even close to a cupcake.

And then I got to my produce drawer. I saw some fresh, perfectly ripe apples and pears staring back at me. So you know what I had to cure my cupcake craving? A cut up pear and red delicious apple.

I’ll admit that I initially cut them up kind of begrudgingly. I mean, I wanted a CUPCAKE! Not some boring fruit. But they were the only even remotely sweet things I had in my kitchen, so I was stuck with them. But what surprised me was how much I enjoyed them! I’ve always loved fruit, but I thought there was no way they would be able to conquer my cupcake craving. But they did. With no problem.

You see, it wasn’t necessarily a cupcake that I needed to satisfy my cupcake craving. It was just something sweet. You notice how, without the availability of an actual cupcake, I went looking for something else sweet? I wanted something sweet, and my mind told me that meant a cookie or candy. But, since that wasn’t available to me, as I kept looking, my focus changed. My mind realized that, if I couldn’t give it white sugar, it would settle for any kind of sugar. Even the natural (and much healthier) sugars found in fruit.

So, when I gave my body the fruit, the triggers that were being sent to my brain for “sugar” were satisfied. They were turned off, because I had, in fact, provided it with sugar. But again, it was much healthier.

So do you see how great this is??

Fruit sugars can satisfy the cravings for unhealthy sugars.

And that is the beauty in this experience. I was able to learn that, even though I initially thought I needed wanted a cupcake, what I really wanted was something sweet. And my much much healthier substitute provided me with that. I was able to have something sweet, but without all of the other damaging and fattening stuff.

We can all learn from this!

The lesson we can all learn is that, sometimes our brain tells us the wrong thing. Or sometimes we translate its signals wrong. I wrote a post yesterday about, how when we make healthy choices at the grocery store, it makes it easier to eat healthy in general. And that is exactly what I learned that day. I wanted something unhealthy. I wanted it pretty badly. You should have seen me going through those kitchen cupboards! But, I had already made the choice to eat healthy when I was at the grocery store. So, I didn’t have the unhealthy stuff available to me, no matter how badly I wanted it in that moment. All I had available to me was a healthy option. And when I got over my frustration and finally sat down to eat it, I was completely happy and satisfied.

So What If I Don’t Like Pears?

You’re probably asking that question at this point: “what if I don’t like pears?” You can still apply the concept! I do understand that the fact that I enjoy fruit definitely helps. But it doesn’t change the fact that that’s not what I wanted in the moment! And it doesn’t change the fact that, by not providing myself the option of the unhealthy food, my craving was able to have a much healthier outcome.

So, if you don’t like pears, choose a different fruit that you like. There has to be something! If not, find one or two. If you’re not into fruit, try adding some lime juice and honey to it and make a little fruit salad. If you’re really not into fruit, find other healthy things that you do enjoy. Either way, start by making healthy choices when you’re actually at the store. Just don’t buy unhealthy things. It really can be that simple! Because if you buy the unhealthy stuff, I guarantee you’ll have a craving for it. But if you have that same craving, and all you have are healthy options, you’ll be surprised at how easily a healthy substitute can satisfy a craving.

So just try it. Your body will thank you in the end.

(Image found via bloomingsoulswellness.com)

For us nerds, many of us are looking for ways to eat healthy. We all have similar schedules: if we’re awake, we’re on the computer. That’s pretty much the way it is for us. We’re busy, there’s too much work to do, and not a lot of time to do things other than work. Eating healthy gets pushed to the backburner.

When we’re sitting on the computer all day (and night) long, we get hungry. Even when we’re not particularly hungry, we get “snacky.” To keep ourselves from going completely crazy, we very regularly need something to munch on.

And usually those snacks aren’t the healthiest. Especially if we haven’t planned ahead of time, we’re stuck going to the vending machine for our fix. And there is nothing good to be found in the vending machine.

Now on to lunch. By the time lunch rolls around, we need a chance to get away from the computer. But we don’t have a lot of time, because there are still way too many projects to finish. So, we end up running through the nearest drive through. Again.

And then there’s dinner. By the time we get home we’re exhausted. So dinner is a frozen pizza. Again.

Inactivity + Unhealthy Eating = A Bad Combination

This combination is deadly! (literally). Between our lack of exercise, and our unhealthy snacks and meals, we are headed for something bad. With this schedule, we are headed towards some serious health issues (if they haven’t already started). If you haven’t gotten there yet, I bet you’ve at least seen the pounds start to add on.

I started to notice this in my own life. After keeping this hectic schedule, I started to notice a few pounds adding on quicker than I’d like. And I knew I had to nip it in the bud immediately, before more extreme pounds, and extreme health issues to go with them, started happening. So I made changes to prevent more damage from happening.

How did I do this? I went to the grocery store.

I will admit it, I’ve always been a healthy eater. My mother put an emphasis on healthy eating in our home. So it might have been easier for me than it would be for others. But I’ll also admit, I had gotten into a pretty unhealthy rut. Sugar cereal for breakfast, chips and cookies for snacks, drive through meals for dinner. Now, I explained in my bio that I eat mostly a vegetarian diet. But guess what? French fries are vegetarian! And you better believe I was eating my fair share!

So, like I said, I made changes. The main one being I got myself back to the grocery store.

So that brings me to the main point:

Eating healthy starts at the grocery store.

It really is that simple. If you want to eat healthy, get your butt to the grocery store! And when you’re there, make healthy food choices. Buy healthy things. Don’t force yourself to buy stuff you hate. If you don’t like apples, don’t buy them. You won’t eat them, they’ll go to waste, and you’ll still end up eating unhealthy. That solves nothing. But there has to be at least one or two vegetables, fruits, and other healthy eats that you like. So buy those!

If you make healthy choices when you’re at the grocery store, then that takes the guesswork out of eating healthy later. If you bring a few different healthy snack options with you to work, then you’ll be less tempted (or forced) to get something unhealthy out of the vending machine. If you pack a healthy lunch with you, then it’ll be a lot easier to turn down the trip to McDonalds.

With just a few better choices at the store, and a bit of planning ahead, you’ll find it becoming more of a habit to eat healthy. And you’ll reap the health benefits that go with it.

So, get to the store, and while you’re there make healthy choices. Then that part of the battle is already over. When it’s time for you to choose what to eat, you’ve already made the choice to eat healthy. Don’t buy unhealthy things that will tempt you later. If you are wanting to eat healthy, these items have no place in your grocery cart. They don’t do any good for you! As you provide yourself with healthy options to choose from, making the choice to eat healthy will become much easier.

We all know it. Nerds like to snack. When we’re on the computer all day long, we need something to munch on to keep us from going crazy. And it’s rare that we actually stop for a “lunch break.” So, we need lots of food to sustain us for the hours on end we’re spending on the computer.

When it comes to those snacks, we aren’t usually choosing the most healthy options. That, paired with the fact that we’re sitting at the computer all day, is not really the best equation for health. Let’s face it. We’re getting fat.

There are a couple things that aren’t very possible for us to change: 1. The time we spend on the computer. 2. The fact that we need, and like, to eat a lot. So, if we’re sick of getting fat, but our schedules and appetites aren’t going anywhere, then is all hope lost?

Not at all. As computer geeks, there is a change that we can make to help our health. We can choose healthy snacks. I understand that you’re hungry, and that you want something that tastes good. But there are plenty of healthy snacks that are still nerd-approved: taste good and fill me up.

Here are 10 ideas for you of healthy, nerd-approved snacks.

1. Almonds

Almonds are the perfect snack. Nuts are packed with nutrients, and almonds are the most heart-healthy nut. Almonds can lower your cholesterol and reduce your risk of heart disease. Which, when we’re sitting at a computer, & getting no exercise, anything that can reduce our risk of heart disease is a huge bonus. Also, eating nuts helps lower your risk of weight gain. Again, when we’re sitting at a computer all day, this is a huge bonus.

Almonds are packed with protein, which means staying power. Almonds fill you up quickly (so you don’t have to eat a lot of them to feel satisfied), and they keep you feeling full for a long time. This, combined with all of the heart and weight healthy nutrients, make them the ultimate snack for anyone… especially someone sitting at a desk all day.

*To make it taste better: If you don’t like plain almonds, there are many flavored varieties in the stores. Or, even better, make sweet, salty, or spicy almonds at home. You can find tons of recipes online, and they are simple and quick to make.

2. Edamame

Edamame is another name for soybeans. They look like snap peas, but you only eat the beans, not the shells. Edamame is another snack that is full of nutrients and antioxidants. And again, this is another one that has a ton of protein in it. So they also fill you up and keep you full. On top of that, they’re delicious.

Edamame are fun to eat from the pod. But, if you need something that’s easier to eat, you can also buy edamame that is already shelled.

*To make it taste better: Edamame is extremely flavorful on its own, so you really don’t have to do much to make it enjoyable. Just steam it in the microwave, then sprinkle a little salt on it and you’re set. If you want to make it even better, you can steam it and then toss it in a hot pan with olive oil, garlic, bread crumbs, and parmesan cheese.

3. Fresh Fruit

Fresh fruit is a very good low fat snack option. Again, full of vitamins and nutrients here. Most fruit also has a lot of fiber, which is important for digestive health. It is easy to get constipated when eating unhealthy and sitting down all day, so fresh fruit is great to help you stay “regular.”

All fruits have their own array of vitamins and nutrients in them, so choose whatever you like. If you really want the get the most benefit here, apples, oranges, and grapes are great. Of course they have a ton of vitamins, minerals, and fiber. But they also have extra nutrients in them that will help to give you energy. So if you find yourself lagging in the morning or at the end of the day, popping some grapes or apple or orange slices will give you that energy boost you need.

*To make it taste better: Again, just choose what you like! If plain fruit seems bland to you, you can dip it in a little bit of peanut butter (or, even better, almond butter!). Or, make yourself a quick fruit salad. Mix together a few different kinds of fruit with some yogurt or even just some lime juice and a squirt of honey. That variety might make it feel more exciting to you.

If fresh fruit really isn’t your thing, you can try dried fruit. While fresh fruit is healthier than dried, dried fruit is still a much better alternative to junk food. So, if you find yourself craving candy or twinkies, go with dried fruit instead. It’ll help satisfy that sweet tooth without all of the fat and sugar. Just try to find fruit that doesn’t have sugar added to it.

4. Carrots

Another really low calorie, high health snack. Unlike with most things, there really aren’t any downsides to carrots. You can’t eat too many of these! Carrots help with eye health, so that’s great for people that are starting at a computer most of their life.

If you don’t like carrots, really any raw vegetable will do. Like fruits, raw veggies all have their own set of vitamins and nutrients in them, so choose whichever ones you like. Other than all of the amazing health benefits, another thing that is great about vegetables is that they are crunchy. So, if you find yourself wanting chips, try first to munch on some raw veggies. Their crisp, crunchy texture just might leave you satisfied enough that you won’t have to reach for the unhealthy stuff.

*To make it taste better: A tiny bit of ranch dressing goes a long way with any fresh vegetable.

5. Trail Mix

If you combine #1 and #3, you have trail mix. Nuts and fruit are both chock full of nutrients, so getting them both in one snack is great! Be careful, though, because a lot of the varieties you buy in the store are either mostly peanuts (the least healthy nut), or have a lot of chocolate added (which is NOT healthy).

If you really want to get the most benefit from this snack, it’s great (and easy) to make it yourself. Just purchase a bunch of your favorite nuts (almonds, cashews, walnuts, pecans, etc), and add some dried fruit to it (raisins, cranberries, blueberries, apples, bananas, etc). And you have trail mix!

*To make it taste better: If you’re making your own and you want to add some more flavor to it, you can add some oats, cinnamon, and honey to it and bake it. If you absolutely must, you can buy the kind with chocolate in it. Just remember that chocolate adds some unhealthy stuff to your otherwise healthy snack. But if that’s the only way you’ll eat it, then go for it.

6. Hummus

Hummus is a dip made of cooked chickpeas, mixed with olive oil and other spices and herbs. It is a tasty, healthy snack option. Since it’s made with chickpeas, it has a lot of protein. So, here’s yet another snack for you that will fill you up and keep you full.

You can eat hummus with fresh vegetable sticks (get #4 in there!), or whole wheat pitas.

*To make it taste better: If the plain hummus just isn’t cutting it for you, there are a lot of different flavors on the market now. In most health food stores (and even many grocery stores), you can find already made hummus flavored with pesto, sundried tomatoes, roasted garlic, chipotle, artichoke, and more. There are even Asian, Southwest, and buffalo flavors available now. With all of the options available, you should be able to find one you like.

7. Yogurt

Yogurt can be a good snack. Especially in the morning, when you might be craving sausage and pancakes, yogurt can be a great alternative that is much healthier, but still allows you to feel like you’re eating a “morning” food. Greek yogurt and low fat or fat free yogurts are going to be your best options.

Yogurt contains healthy bacteria that are good for your digestive tract. Again, this is very helpful when you aren’t always eating the healthiest, and you don’t have an active lifestyle.

*To make it taste better: If plain yogurt isn’t hitting the spot, you can mix in some fresh berries, honey, and/or some granola into your yogurt. Or, you can buy the kind that has fruit already mixed in.

8. Microwave Popcorn

This is another really good option if you find yourself craving something salty like chips. The best option is a butter-free version, because the butter adds a lot of unneeded fat and calories. The unbuttered kind also doesn’t make your fingers greasy when you’re trying to type on your keyboard. Added bonus! Popcorn without butter actually has very few calories, so you can eat this snack guilt-free.

*To make it taste better: The same thing goes as with the trail mix and chocolate. If the only way you’ll eat popcorn is to have a little bit of butter added, then go for it. Just be careful how much butter you add, and how much you eat.

9. Cottage Cheese

Like yogurt, cottage cheese is a low fat dairy snack option. It also has protein. And also, like the yogurt, try to choose no or low fat varieties.

*To make it taste better: Cottage cheese is kind of one of those things that you either do like it or you don’t. If you do like cottage cheese but you want to add some more excitement to it, you can stir in some cinnamon, jam, or canned peaches.

10. Baked Chips or Tortilla Chips

This is the least healthy of these snack options. But, if you are just not a fan of any of the healthier snacks on this list, then go with baked chips. They are not healthy, but they are definitely more healthy than some of the other snacks we find in the vending machines (doritos, cheetos, twinkies, etc). They’ll satisfy the craving, without as much fat as the fried variety.

*To make it taste better: If baked chips aren’t good enough for you, I don’t know what to tell you. Do yourself a favor and eat these instead of fried chips.

Above are 10 snack options that are much better, healthier options than what we have been buying from the vending machine. I understand, from experience, how hard it can feel to eat healthy while sitting in front of a computer all day. But I also know, from experience, that with a bit of thought, and a quick trip to the grocery store, that eating healthy while working is much easier than it seems.

We all know that there are many, many benefits to eating fish. When anyone thinks of heart health, one of the first words that comes to mind is “omega-3’s.” What is the best way to get those heart-healthy omega-3’s? Fish! According to the Mayo Clinic, “eating one to two servings of fish a week could reduce your risk of dying of a heart attack by a third or more.” What a huge benefit… that in itself makes me want to make sure to eat my two servings of fish a week!

image via Ben Lee

Anyone that has tried to lose weight has more likely than not had fish been part of their diet at one time or another. Why? Because fish are lower in fat than pork, beef, and even chicken. Choosing fish over other animal proteins is so good for our health. That makes fish a perfect choice for the nerd diet!

Fish is also very easy and quick to prepare. It typically takes way less time to cook fish than other meats. So, fish is a great option when you want to eat healthy but don’t have a lot of time to cook.

I love cooking fish. There is no reason to be intimidated by cooking fish! I have tried to prepare fish in many different ways, and of course I’ve ended up with several favorites. Below are 12 of my favorite/the most popular ways to cook fish. Try a few of them, and you are sure to find one that fits your comfort and cooking level, schedule, and taste buds!

1. Broil.

Broiling fish is one of my favorite ways to prepare fish. Not only is it easy and quick, but it is delicious! The results remind me of what you would get from a wood stove in an expensive fish restaurant. Not necessarily the smoky flavor, but you do get that crispy top which I love! To broil fish, just preheat your broiler, place your oven rack 2-3 inches from the heat, season your fish well (I like to marinade it so it doesn’t dry out, but salt, pepper and olive oil work great too), and cook it for about 5-7 minutes per inch of thickness. Because broiling fish is so fast, easy, and healthy, this is probably my favorite way to cook fish when I am wanting to be healthy but save time.

2. Bake.

Many fish recipes that include sauces or marinades call for baking. Baking is an easy, foolproof method to cook your fish. Try brushing your fish with a mixture of equal parts honey, Dijon mustard, and melted butter, and then packing it with a crust of breadcrumbs, chopped pecans and parsley. You can also throw some lemon slices in a Pyrex dish, put your fish on top, season it with some lemon pepper, bake it for 20-30 minutes, and you’re good to go!

3. Steam.

Steamed fish is extremely healthy and moist. As far as health goes, steaming your fish is at the very top of the list. To make sure your fish ends up flavorful, try topping your fish with some aromatics when you steam it. A favorite way to steam fish is to use Asian aromatics like garlic, ginger, green onion and lemongrass. Fish works just great with any type of steamer that you have, no need to buy any fancy equipment for this. Just make sure to spray your steamer with cooking spray or oil before cooking to prevent sticking.

4. Pan seared.

This is an easy way to get a very crispy crust on your fish without dealing with the hassle (or unhealthiness) of deep frying. Simply heat some oil in a pan over medium-high heat, season your fish well (you can even do a light flour coating), put it in the pan, and let it cook for a few minutes on each side. Don’t turn it too many times or you won’t get that yummy crispy coating. You can also create a simple blackening spice rub by combining paprika, cayenne, cumin, onion powder, black pepper, and salt, and then rub it generously on the fish, and then pan sear until flaky and delicious! If you like rare fish, you can also do a quick-seared ahi. Get your pan screaming hot, add a tiny bit of oil, and sear your fish for a minute on each side.

5. Fry.

I definitely wouldn’t recommend frying your fish when you are trying to eat healthy. Anything deep fried is not going to be a top choice. But, if you are having a craving for some fast food, or something very unhealthy, then try frying some fish at home. That way, you can control the quality of your ingredients. And, instead of having it with fries and a shake, you can make it with a large salad and some frozen yogurt! When frying fish, you really don’t need to do anything else with them. Think of your classic fish and chips: simple but delicious. You can create a simple beer or tempura batter and then fry them in a deep-fryer or deep, thick-bottomed pot. Just make sure to watch the temperature of the oil (use a candy thermometer) so as not to burn the fish, and don’t overcrowd the pan. A way to snazzy-up some simple fried fish? Make fish tacos! Take your fried fish, put them in soft corn tacos, top with coleslaw, squeeze some lime on top… yum!

6. Grill.

Anything tastes better on the grill, and fish is no exception. I often bring marinated salmon for myself to barbecues in the summer months. The one thing to be careful of when grilling fish is how easily it sticks. Do everything in your power to prevent your fish from sticking to the grill, because if it does it will fall apart on you, and you can end up with half of your fish in the coals of the grill instead of on your plate. I recommend purchasing a fish grilling basket. You can find these at Bed Bath and Beyond, but nowadays you can find them for around $10 at any grocery store (just look by the other grilling accessories). These fish baskets keep your fish all in one place! If you don’t want to spend the money on a grilling basket, you can also make a small “boat” for your fish out of tin foil. Just fold up the sides of your foil, spray it with cooking spray, but your fish in, and then put that directly on the grill. Easy fix! Cedar planks are also popular with grilling fish (especially salmon), because they add a delicious smoky flavor to the fish. These planks can be found at any home supply store like Home Depot or Lowes, just make sure to purchase a food-grade plank, and soak your planks in water for about 30 minutes before grilling them to avoid the planks burning.

7. Poach.

Poaching is similar to steaming, in that it is very healthy and results in very moist fish. If you hate dry fish, poaching is your way to go! Just make sure to add a lot of flavor to your poaching liquid, so that your fish ends up flavorful. Lemon juice, wine, olive oil, green onions, and bouillon are all great ways to add flavor to your cooking liquid, and your fish. Poaching fish is another foolproof method, because even if you overcook your fish it won’t end up dry. Just bring your liquid, add your fish, and simmer until the fish flakes easy.

8. En Papillote.

En papillote, or “in parchment,” is simply just the method of cooking your fish in parchment paper. This is basically combining the baking and steaming methods, because the fish steams in the parchment sack. The thing that is so great about this method, is that you can do other things while your fish is cooking. Prepare your fish pouches, throw them in the oven, and then go write a blog post while it is cooking. Because the fish has extra steam in the packet with it, it won’t dry out as easily if you get on a roll while you’re working and leave it in the oven a little too long. It is popular to put raw vegetables in the parchment paper sack with the raw fish and cook them all together. Asparagus and/or green beans are very delicious cooked with the fish this way. When cooking fish en papillote, it is fun to serve the parchment sacks right on your dinner plates and cut them open with kitchen scissors right at the table. Then just eat your fish and veggies right out of the sack!

9. Raw.

Really it comes down to this: either you are a raw fish lover, or you are not. If you are, then lucky you, because I think it’s delicious! Sushi and sashimi are not just for the professionals! Sushi rolls can be made easily at home. This might not be the quickest thing to do on a busy schedule, but it’s a great choice if you want a very healthy but delicious dinner option, or you want something really yummy and don’t want to go out to eat. Sushi rice can be made in your rice cooker by combining glutinous rice (also called sushi rice, this can be purchased at any Asian market), rice vinegar, oil, sugar, and salt. You can even make sushi rice using brown rice (just add more water and cook longer), to make it even healthier! You can also purchase just the rice at your favorite sushi restaurant, they usually sell it for pretty cheap. You can find the nori (seaweed) sheets at any Asian market or health food store. Some larger grocery stores even sell them now. Also make sure you are buying sushi-grade seafood. And from there, just take a look at the ingredients in your favorite sushi rolls, and duplicate it! My favorite combinations are salmon and avocado, topped with thin lemon slices. Another good one is spicy tuna: cut your ahi tuna into very small pieces and mix with a little bit of mayonnaise and sriracha (hot chili sauce). If you’re not ready to go completely raw, why not try ceviche? Ceviche is made by taking raw fish and marinading it in lemon or lime juice. The acid from the citrus juice essentially “cooks” the fish.

10. Crock pot.

Go ahead and dust off your crock pot, because yes, you can actually make fish in the crock pot! Very simple, and perfect for our busy schedules. Just put your fresh or frozen fish on a sheet of tin foil, top with whatever sauce you want (use bottle teriyaki sauce if you want something super simple), roll the foil into a packet, put it in the crockpot and cook it on low for 2-3 hours. Two minutes prep, and a couple hours later you have dinner. If you want a complete meal, go ahead and put some fresh asparagus, broccoli, green beans, or carrots underneath the fish in the slow cooker. Delicous!

11. Pre-seasoned.

Have you ever noticed the pre-seasoned or stuffed fish fillets in the grocery store? If you haven’t noticed them, I promise you they’re there. Every grocery store has them, right in the fish section. Next time you’re in the grocery store, pick up a few of these. Let the grocery store do all the work for you! Make one for dinner that night, and then throw the rest in the freezer for later. That way, the next time you’re thinking to order pizza because you just don’t have time to cook, go ahead and throw one of these babies in the oven. Set the oven timer, get another twenty minutes of programming in, and then you’re ready to eat. It doesn’t get much simpler than that!

12. Microwave.

Call me crazy, but in a huge rush I have even microwaved my fish before! I’m on the computer all day, look at the clock and realize that NO WONDER I’m starving: it’s 10:00 and I haven’t eaten dinner yet. Grab my fish out of the fridge, top it with teriyaki or barbecue sauce (the sauce is a must, or your fish will end up extremely dry and tough), and microwave it until it is cooked through. I’ve even done this with frozen fish before. Take it right out of the freezer, top it with the sauce, and then add a tiny bit of water to the plate to help it stay moist. Dinner’s served!

Last thing, you just want to try not to overcook your fish, or it will end up dry and chewy. With any of these cooking methods, to test if your fish is done just try to flake it with a fork (do this at the thickest portion of the fish). Your fish is done when it is opaque and flakes easily.

I hope this guide helps you find a few ways that you can cook fish at home. If you master a few of these techniques, you’re sure to have a healthy and quick dinner at your fingertips whenever you need! Just add a salad or some carrots and ranch dip and you’re all set!

For the past 3 months I have been evaluating the relationship between levels of carbonation intake (specifically Mountain Dew) with my chronic knee pain. This evaluation started because I wanted to see if my knee pain got worse the more and more Mountain Dew I consumed.

I am not a scientist nor am I a physician. The only real way I could evaluate this test was to a) count the number of ounces in a day I was consuming and b) gauge my knee pain on a scoring system of 1-10. Here’s a 1 week sample of the results from back in August:

August 8th (monday)

Ounces consumed = 20 ounces. Pain level = 6

August 9th (tuesday)

Ounces consumed = 20 ounces. Pain level = 6

August 10th (wednesday)

Ounces consumed = 40 ounces. Pain level = 9

August 11th (thursday)

Ounces consumed = 32 ounces. Pain level = 8

August 12th (friday)

Ounces consumed = 32 ounces. Pain level = 8

August 13th (saturday)

Ounces consumed = 36 ounces. Pain level = 7

August 14th (sunday)

Ounces consumed = 36 ounces. Pain level = 7

As you can see I was experiencing more pain the more ounces of Mountain Dew I was consuming and this was pretty consistent throughout the 3 months of testing. Now I must admit there are a number of outside factors that also could have been contributing to the pain. These include:

• Earlier in the week is naturally more stressful due to work pressures.
• There is a correlation between workload and carbonation intake.
• Weather is also a factor which I did not track. The colder the weather the more pain my knee experiences.
• Exercise and amount of extra-curricular activity.
• Other elements of my diet such as ounces of water consumed, vegetables, grains etc.

Conclusion:

Scientists would probably laugh at this theory and this study because of the lack of due-diligence to cover all factors on my part. But don’t worry… I plan on doing a full-fledged test covering all the mentioned factors soon. But I can’t help but point out that there is something here.

Has anyone else out there testing this sort of thing out? What were your results?

I’ve spoken with many nerds who have all expressed a common issue… knee pain! For some it’s due to a sports injury. For others an accident. But for many of us actually it’s simple… it comes from sitting all day!

Wait. What? Really? Is it really possible that the knee pain I am experiencing is from sitting at my computer all day every day? No way!

Yes this is possible. In a FANTASTIC article from Chris at ZentoFitness.com (which is an amazing blog and I recommend RSS subscribing) sitting all day is actually restricting blood flow to your knees and preventing your body from sending nutrients to your knees and hips. Read the article called Improving Knee Health for a more detailed explanation.

A couple of action items to take away from Chris’ article:

1. Get up every couple of hours and take a short walk. Don’t sit for too many consecutive hours
2. Spend a certain amount of time each day barefoot
3. Don’t shift your balance to 1 leg when standing
4. Integrate Amosov Squats as part of your workouts

For Those Who Have Terrible Knees Like Me

I have begun doing Amosov Squats each morning. My knees are bad enough to where I feel pain nearly every single day. If you are like me… you might want to consider doing this. I’m noticing a considerable increase in blood flow to my knees and even though I still feel a little pain each day in them… I can tell a noticeable difference in the overall “health” of my knees.

On top of that… my knees are getting better each day! A simple tip goes a long way!

To continue this theme of combining workouts with “nerd” work activities I wanted to test how a Blogger might be able to write a blog and workout at the same time. Many bloggers are like journalists and will spend hours on a single blog post researching, analyzing, and writing to create the perfect article.

Bloggers are some of the busiest people on the web today. Which is why this workout strategy is so important.

Here i’m going to break down for you a specific workout plan you can do while blogging at the same time. I am currently doing this and it’s working wonders for me.

Things You Need For This Workout Include:

1. Water
2. An Elliptical or Treadmill. In this example I used an Elliptical
3. Your computer (browser, wordpress etc.)
4. The ability to get from your computer to your workout very quickly (couple minutes away max)
5. A device to track your time (mobile phone, watch etc.)
6. 1 Hour and 25 Minutes of your time

Step 1: Get Your Outline Together (the skeleton)

Alright let’s get started. Wasting no time, begin to create the skeleton or outline of your blog post. Login to your WordPress admin and immediately create a new post breaking down the main topics/points for my new article. Take the next 15 minutes to do this. This is perhaps the most important part of creating a blog post.

Here’s a great article on Creating Outlines that I found very helpful.

Time Spent = 15 minutes

Step 2:  Elliptical for 5 Minutes

Next run over to your Elliptical machine and begin your cardio workout. The machine I was using allowed me to set my heart rate and count the amount of calories I was burning as I was going. This helps for added motivation. Remember this is your first set of 5 minutes so take it a little easy on yourself. You need your body to warm-up.

Step 3: Get Your First Draft Together (500 words or more)

Now that your outline is completed… begin creating your first draft of content. I like to target at least 500 words here but every blog and every blogger is different. This is the creative part of writing and you need to write “free” in order to succeed here. Especially because you need to get on to your next 5 minutes of cardio. If you put good effort into your outline than this shouldn’t be a problem.

As Sean Connery would say… “just press the keys” followed by “you’re the man now dog!”

Time Spent = 15 minutes

Step 4:  Elliptical for 5 Minutes

Get back on your Elliptical machine and begin your next set of 5 minute cardio. This time now that you are all warmed up you really want to push yourself. By about the 4:30 mark you should really be getting tired and counting down those last seconds.

Step 5: Go Back Through & Create Your 2nd Draft

Now take the next 15 minutes and go back through your original rough draft and start perfecting that blog post! Now that you’ve worked up a good sweat from the last 10 minutes worth of cardio the ideas should be flowing.

This is where you make grammar fixes, embellish more on ideas that you are trying to portray, and put the finishing touches on the overall message and flow of your blog post. Do not take more than 10 minutes to do this and make sure you are sipping on some water along the way to stay hydrated.

Time Spent = 15 minutes

Step 6: Elliptical for 5 Minutes

Now it’s what I like to call the 4th quarter. You’re most likely feeling a little worn down and tired from the last 2 sets of 5 minutes. But now is the time to put the finishing touches on this intense workout that you have willed yourself through.

5 more minutes at an intensity level you are comfortable with and that you feel is actually pushing you!

Step 7: Put The Finishing Touches on Your Blog Post

This is the point where you go back through your blog post 1 last time before hitting the publish button. Make sure you have covered everything, crossed all your T’s and dotted all your I’s. And most of all… make sure you covered everything you wanted to cover.

Hit Publish!

Time Spent = 15 minutes

Result: 15 Minutes of Cardio (_ # calories burned) + 1 new blog post written that is going to rock your readers world!

Other Things You Should Know:

1. In testing this workout I set my targeted heart rate at 156 which allowed me to burn approximately 80 calories every 5 minutes I was on the elliptical.  So simple math on that with 3 sessions of 5 minutes ends up being a total burned calorie count of 240 calories.
2. This workout worked best for me in the morning before work.
3. My ability to formulate new ideas while writing my blog posts increased dramatically. Cardio seemed to help free up my mind somehow and allowed ideas to flow more naturally which of course led to me creating a better article in a shorter period of time.
4. My goal is to create 20 blog posts each month across all of my blogs and to follow this workout plan in the creation of all of them.

This is honestly one of my favorite workouts. At the end of the hour I feel like I have accomplished so much. It’s like a power hour. Imagine if we maintained that level of productivity for multiple hours within a day what kinds of things we could achieve?

As nerds, we’re at the computer a lot. And we’re usually not super aware of how we’re sitting. Chances are you’re slouched over the keyboard working on all kinds of nerdery, which causes all kinds of problems.

So I’m going to suggest something that I’m sure you’ve all seen and few of you have actually tried: the stability ball. I know, I know. I’m nervous, too. But believe me, you don’t have to look like Dwight from The Office.

This is why you should use a stability ball instead of an office chair:

1. Rock Hard Abs

This may be a bit of an exaggeration, but you get it. While sitting on the stability ball, you constantly have to keep your balance, forcing you to activate your core. No, you don’t need to bounce around like an idiot all day to see results from the ball.

2. Improved Posture

By sitting on the ball, your spine will naturally align to the perfect spinal posture. There are tons of benefits of good posture; some you probably already know, but I was surprised at some of these:

• Improved Spinal Health: You can avoid complications such as slipped discs, back aches, back and neck pain, pressure in your chest, yada yada yada. Any of these can create a permanent slouch like your grandpa.
• Better Breathing: Just think about it, when you’re sitting up straight, your chest naturally opens up, increasing your breath capacity.
• Increased Concentration and Brain Power: This goes along with the increased breathing capacity. By increasing the amount of oxygen to your brain, you increase your brains ability to think. More oxygen = more ideas. You need those!
• Improved Circulation: Circulation to all parts of your body continues while you sit on a stability ball. After sitting in an office chair for prolonged periods, circulation may decrease to your legs.
• Better Self Image: Yep, you’ll feel better about yourself. It sounds ridiculous, but I swear it totally makes a difference. Just think about it, confident people don’t slouch. They just don’t. There’s something to that. But what came first: good posture or confidence? It’s just a chicken and the egg situation you’re going to have to figure out.

3. Super Cheap

You can pay $25 for a totally awesome ball that’s going to make you super smart and toned or a couple hundred for an ergonomic chair.

Effective Sitting:

• Feet hip width apart with your stomach contracted
• Navel pulled in to protect your lower back
• Shoulder blades back and down
• Lengthened spine

If you get tired, take a break – Intertwine your fingers with arms straight behind back to open up your chest and realign.

Tips:

Be Discreet.

The use of the stability ball is less embarrassing if you can hide the ball altogether. My suggestion, make your desk face the door or walking traffic; that way no one can even see that you’re sitting on an oversized exercise ball.

Don’t overinflate the ball.

If you’re too much higher than your natural sitting position on an office chair, there will be more strain on your wrists as you type and you will also be forced to look down at your monitor. Just make sure you’re in comfortable sitting position like you would in any other office chair.

Use the ball for its original use.

There’s no question that you’re going to have a totally hot bod after sitting on the stability ball all day, but still, try using it to exercise to. I’m a huge believer in stability ball workouts. They’re fantastic. Kill two birds with one gigantic ball.

Also… Here’s a really good infographic on sitting.

A Guest Post written by the talented and genius Cari Stewart. Cari has a degree in Advertising with a music minor, of course. She’s had stints in media buying, buzz marketing, online PR, and hardcore drumming. Cari can be found doing all of those things on her blog, Twitter, and various other locations on the Interwebsites.