Natural disasters--such as a flood, hurricane, or blizzard--often come without warning. Stocking non-perishable food items ahead of time (and choosing wisely what you include) will help you weather the storm with less stress. Fueling your body during an emergency is very different from your everyday diet. Because you’ll probably expend more energy than you normally would, you should eat high-energy, high-protein foods. And because you have a limited supply, the higher-quality foods you eat--and the less of them--the better. “In a disaster or an emergency you want those calories,” says Barry Swanson, a food scientist at Washington State University . “You want some nutrients and some fiber—something to keep your diet normal.”

But that doesn’t mean you have to eat like a pauper. “In an emergency, generally you tend to think of meeting more basic needs than preferences and flavors,” says Elizabeth Andress, professor and food safety specialist at the University of Georgia . “But if you plan right, you can have a great variety of foods and nutrients.” Here, Andress and Swanson weigh in on what items you should include.

What to Always Keep in Your Pantry


These items have lengthy expiration dates, so you can stash them away for long periods of time. Make a list of everything in your stockpile and check expiration dates every 6 to 12 months to keep things fresh. And don’t forget to have a can opener on hand at all times--all that food won’t be of any use if you can’t open it.



In the quest to lose weight, taking the first steps is often one of the most daunting things to do because it can all seem very overwhelming. So our friends at Fitness Magazine recently demonstrated how to start out your weight loss effort by simply cutting just 100 calories a day from each meal. By doing this, you will be moving in the right direction in a manner that seems very manageable. After you have started the process and understand how to effectively and easily cut calories, you can then up the amount that you cut from each meal. Good luck! 

Cut 100 Calories at Breakfast

• Use skim milk in place of flavored Coffee-mate in your two morning mugs.
• Eat a bowl of high-fiber cereal, and you'll consume fewer calories all day.
• Order bacon, not sausage, with your eggs.
• Choose a yeast doughnut instead of a denser cake one.
  
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Here is yet another useful bit of information from the powers-that-be at Hungry Girl - hope you enjoy as much as we did....yum!

Hold Me, Thrill Me, Kiss Me, Grill Me
We LOVE hot gooey sandwiches, but the ones sold at fast-food chains are pretty much always bad news. DIY, people! What's easier to make than a sandwich? Whip up our Grilly Girl Cheesy Turkey & Bacon 'Wich ASAP...

Ingredients:
1 slice center-cut bacon or turkey bacon
1/2 tbsp. fat-free mayonnaise
1/2 tbsp. sun-dried tomatoes packed in oil, drained and chopped
1/8 tsp. Italian seasoning
2 slices light bread
2 oz. reduced-sodium lean turkey breast slices
1 slice fat-free cheddar cheese
1 tsp. light whipped butter or light buttery spread (like Brummel & Brown), divided

Directions:
Cook bacon according to package instructions, either in the microwave or in a skillet sprayed with nonstick spray. Once cool enough to handle, break or cut bacon in half and set aside.

Editor's Note: We read this great article from our friends at ShapeFit.com and we thought we would pass it along. It has some helpful info about the importance of flaxseed.

From cereals and porridges to muffins and breads, flaxseed is a featured supplement that occupies the health section of all grocery stores and, probably, your home. Is it a newly invented miracle food or a money making fad? Research reveals the many healthful benefits of Flaxseed oil which has shown to reduce inflammation, lower blood cholesterol, minimize the risk of cardiovascular disease and stroke, preventing the clotting of blood platelets, fight depression, reduce muscle and joint pain, protect your eyes from age-related diseases, improve complexity of skin, hair and nails, increase palatability of foods and facilitate digestion.

The flax plant is an ancient crop originating in Mesopotamia more than 4000 years ago. Also known as Linseed, the plant Linum usitatissimum (meaning "most useful") has truly blue flowers. Flaxseed is used throughout the world in more ways than you can imagine. The oil from flaxseed is used in paints, linoleum and varnishes, the fiber is a valuable source for weaving linen for clothing. But the most valuable properties are found in the flaxseed's nutritional value as it contains fiber and lignans, essential fatty acids and amino acids, abundance of vitamins and minerals. Today, flaxseed is best known for its therapeutic oil, which has earned a reputation for treating a range of conditions.