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Keto Recipes: An Easy Guide for Beginners

Keto Recipes: An Easy Guide for Beginners

The keto diet is becoming ever more popular and it’s easy to see why. Many ordinary people are seeing great results with this high fat and low carb diet.

The National Center for Biotechnology found that out by doing a study to test the effectiveness of the diet over a period of 24 weeks. After their study was over they found that the keto diet can significantly decrease both weight and body mass index.

How Does the Keto Diet Work?

The word “keto” in keto diet, comes from the word “ketogenic.” The diet involves low carbs, proteins, and lots of fats. By eating this way, your body goes into what’s called ketosis, which makes your body switch to burning fats for energy instead of carbohydrates.

The keto diet was originally intended for children with epilepsy. It has also been suggested by doctors for obese patients or patients with type 2 diabetes or who are prediabetic for type 2 diabetes.

People have also found that the keto diet can help with heart disease, cancer, and even acne!

But it’s a pretty strict diet, so finding keto-friendly recipes can be difficult. Luckily, we’re here to help, and we’ll even show you how keto foods can help you save money as well.

Keto Diet Steps

The keto diet is all about no carbs and lots of fats and proteins. But for some, it can be a really different way to eat compared to how they normally eat.

keto diet health

First, learn what you can and can’t have on the keto diet

Here are a few foods you can’t have while on the keto diet:

  • Grains like bread
  • Starchy vegetables like potatoes
  • Sugary fruits like bananas or mangos
  • Sugar
  • Baked goods

And here are a few foods you can have while on the keto diet:

  • Meats
  • Low carb veggies
  • Dairy
  • Nuts
  • Berries
Second, fill up your pantry with the foods you can have

By grocery shopping for what you can eat, and getting rid of the foods you can’t eat, you’ll make eating right a lot easier on yourself. When unhealthy foods are out of sight they are more easily out of mind as well. And if you need help stocking that pantry, you can always take out a small Check City Installment Loan to cover some of your food costs.

Third, build up an arsenal of keto recipes you love

Make your own cookbook full of your favorite keto recipes. Starting a healthier diet can be a fun way to experiment with new recipes that are also better for you.

Download a Free PDF Printable for a Keto Recipe Card.

Fourth, track your progress

Another way to help you stay on the keto diet is to track your progress. If you are able to see the difference eating healthier can make on your body and mind then you’ll be more likely to stick with it.

Download a Free PDF Printable for a Keto Progress Worksheet.

Fifth, create contingency plans

You also want to create a plan for what you’ll do when obstacles arise. One challenge might be when your friends want to go out to eat. Look up the keto-friendly options available at your local restaurants so you know where you can eat.

You might also need to make a contingency plan for when you go to family gatherings. Try talking to your loved ones about your new diet and see if they can provide keto-friendly food options for you. Otherwise, you can always plan on bringing your own food.

Just follow these simple steps to make living the keto diet super easy.

Keto Diet Recipes

If you’re just starting the keto diet, then you might feel lost about some things like what is a chaffle? and what do I make myself for dinner now? Don’t worry though, there are plenty of easy keto recipe ideas to choose from on the internet right now.

Here are some of the most popular keto recipes to get you started:

How the Keto Diet Can Save You Money

Living a healthier lifestyle doesn’t need to be difficult. Especially once you realize the health and financial benefits a healthy diet can provide! Eating healthier can also save you money in the long term!

Here are a few ways eating keto can help you gain money as you lose pounds:

  • You have to stick to your grocery list, so you’re less likely to buy lots of extra goodies.
  • You’ll end up eating out less and cooking at home more.
  • You’ll have more leftovers to provide even more meals throughout the week.
  • You’ll stop buying expensive snacks and junk foods.
  • Healthy produce is less expensive in the long term.
  • You can pack your lunches for work and school instead of eating out every day.
  • Becoming healthier means less medical bills.

If you allow it, living a healthier lifestyle can help you and your wallet feel great. As you work toward physical stability, you can also work toward financial stability! Learning to use the keto diet to maintain better physical and financial health is just one diet example that can benefit your life in more ways than one.

What is a Chaffle?

chaffle recipe

Cutting down on carbs, especially bread, can be one of the hardest parts of dieting. But easy recipes like the chaffle can make low-carb and keto diets so easy!


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What is a Chaffle?

A chaffle is a keto waffle. It’s called a chaffle because one of its primary ingredients is shredded cheese, hence the CHAffle instead of Waffle, because chaffles are cheese waffles. Cute right?

Waffles are usually made of a flour-based batter, but a chaffle is flour free! Instead, chaffles are made of eggs and cheese. I know it sounds odd, but it actually works! And dieters everywhere are going crazy for this new low-carb waffle hack.

Chaffles are a great way for those on the keto diet to get their waffle fix. They’re also a great way to eat less carbs while still eating what you want! Even if it is a modified version. There are also endless combinations for what you can add to it and how you can dress up and use chaffles.

What You’ll Need

Chaffles are extremely simple and quick to make, but there are a few things you’ll need to gather from your kitchen, and if you don’t already have a waffle iron, you’ll need to get one.

Keto Chaffles Recipe

keto chaffle recipe

Here is the basic recipe for these keto, low-carb mini waffles. The serving size of this recipe is 2 chaffles.


1 large egg

1/2 cup finely shredded mozzarella cheese

Optional: (add 2 tablespoons of almond flour, baking powder, or coconut flour, to make it more like a batter)

  1. Whisk egg
  2. Mix in finely grated cheese
  3. Put the batter in a mini waffle maker for 2–3 minutes
  4. Serve and enjoy!

Sweet Chaffles

Just like ordinary waffles, these low-carb, keto-friendly waffles can come in sweet or savory form. You can make your chaffle sweet by adding any of the following ingredients into your mix:

  • Fruit
  • Cocoa powder
  • Pumpkin
  • Cream cheese

Savory Chaffles

You can also make your chaffle more savory by adding sharper kinds of cheeses. Chaffles work as a great low-carb replacement for sandwich bread. Here are a couple salty chaffle ideas for you to try:

  • Make a mini pizza
  • Use a sharper, cheddar cheese in your mix
  • Make a breakfast sandwich with eggs and bacon
  • Add bacon
  • Cream cheese

If you’re interested in this recipe, then you should also check out the following Facebook groups for more recipe ideas from your fellow chaffle-lovers:

Keto Chaffle House

Chaffle Recipes

Keto Chaffle Recipes (Low-Carb Chaffles Too)

There are many health benefits to eating the low-carb lifestyle, but there are monetary benefits too! Making chaffles is not only quick, it’s a super inexpensive meal as well. Learn more ways you can save on your food bill by reading our other article, “5 Easy Ways to Save Money on Your Food Bill,” and take advantage of our payday loans whenever you’re in a financial pinch and need groceries.

Check out even more yummy chaffle recipes!

Chaffles—The Viral Low-Carb Waffle Recipe Everyone is Loving!

Keto Chaffles Recipe (5 Ways!) + Ultimate Guide

Keto Chaffle Recipe

7 Tips for Workplace Wellness

tips for workplace wellness

In order to take good care of your work you first have to take good care of yourself. Taking care of your well-being will not only help you in life, but it will help you in the office as well.

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  1. Get Quality Sleep
  2. Fuel Your Body Effectively
  3. Exercise
  4. Prevent Eye Strain
  5. Decorate Your Desk
  6. Learn to Unwind
  7. Have Pursuits Outside of Work

Believe it or not, but even an office job can have its own hazards. You may not think about it but everything from vending machine food and sitting all day can cause serious health problems. But don’t worry, there are plenty of ways to combat these workplace hazards and increase office wellness. This can mainly be done by having a work-life balance. Everyone always seems to be talking about having a good work-life balance, but what does this balance really mean? Ultimately your wellness at work is about taking care of your physical and mental health.

Take Care of Your Body

physical well-being


Sleep is a factor that greatly affects your performance throughout the day as well as your physical and mental well-being. But it isn’t enough to just go to bed and hope for the best. You don’t just want enough sleep you want quality sleep. There are ways you can optimize your sleep so that you are getting the most out of your nights.

Go to bed and wake up at the same time

This will help your body to adjust to a regular schedule. Once your body is used to this schedule falling asleep each night and waking up each morning will become much easier. Set an alarm or reminder for when you need to start getting ready for bed to help you learn to wind down at the same time each night.

Stay hydrated

You actually get dehydrated as you sleep which can cause a dry and hoarse throat in the morning, leg cramps during the night, and an overall lack of quality sleep. You lose hydration in the night through breathing or a dry or warm environment in your bedroom. Another thing that can cause night dehydration is exercising late in the evening. To combat this issue, hydrate yourself well throughout the day, keep a water bottle on your nightstand, and keep your room temperature on the colder side with a humidifier turned on while you sleep.


Your body is like a complicated machine and in order to work at top performance levels and feel its very best your body needs fuel that it can work with. There are a lot of foods out there today that might be quick, easy, and immediately filling, but they won’t provide your insides with the proper nutrients to function at full capacity and eventually you’ll feel this as you feel more and more lethargic throughout the workday. You can fuel your body with a lot of things, but only certain nutrients will give you effective nourishment to give you optimal health and energy.

Eat wholesome meals

Make healthy meals at home and take healthy meals with you to work. Many of your coworkers might be going out to eat every day and though this might be fun in the short term it probably isn’t beneficial in the long term. Healthy homemade lunches will improve your physical wellness and improve your spending! You can also start bringing in healthier treats for your coworkers to help improve workplace wellness as a whole.

Eat wholesome snacks

If your stomach is growling for the majority of the day, you will likely crash before the end. Make sure you have the right nourishment going into your body and it will pay off. Even simple snacks can help keep you going between meals. Nuts, fruits, and cut up vegetables can really give you the energy you need to make it through the day.

Cut down on sugars

One of the biggest issues office workers fight on a typical workday is lethargy. Sugar intake can be one of the major contributing factors to your lethargy. Take note of the sugar content of what you are consuming in a regular day and you’ll see how prevalent this ingredient has become in a lot of our foods.

Then remember, while you pick your foods each day, that each gram of sugar adds to unpleasant feelings like bloating and tiredness. Make sure you take these tips to heart in order to keep your body happy and healthy throughout the workday and throughout your life. You will be grateful when you still have energy after retirement!

Stay hydrated

You would be shocked to know how much staying hydrated can improve your workplace wellness. There is nothing more important than drinking enough water throughout the day. It doesn’t matter whether it is summer or winter, your body is made up mostly of water and you need to continually replenish it. Don’t wait till you are thirsty to start drinking. It is much better to have a set amount that you plan on drinking throughout the day.

In general it is advised that you drink 8 glasses of water a day. It can help to have a designated water bottle that you keep with you throughout the day to drink from. If you have trouble getting yourself to drink enough water each day try drinking with a reusable straw. This can make drinking enough liquids faster and easier. Another thing you can do is put things in your water to make drinking water more fun! You can add cut up fruits and vegetables, mint leaves, and many other things to your water to make staying hydrated healthy, tasty, and fun.


Exercise may seem like a dauntingly intense habit to get into, but it’s actually one of the easiest ways to boost your well-being because any amount of it will help. Even if you only go out of your way to exercise 20 minutes on weekdays, that’s still better than no exercise at all.

The average person is advised to get 75 to 150 minutes of physical activity into each week. This averages out to be around 30 minutes a day. Thirty minutes really isn’t asking too much of your time and there are a million ways you can get this 30 minutes of physical activity into your day without having to do crazy intense workout sessions at the gym. You can simply go on a walk, plan a hike for the weekend, go swimming, biking, or take a physical class like dancing or yoga.

Put Exercise on the Agenda

You can implement a routine of exercise into your day before or after work. Getting yourself to exercise will be easier if you schedule it into a specific time of day. In fact, a study found that working out at the same time each day made exercise more effective.

Work Out at Work!

You can also find ways to grab some exercise while you’re at work! There are hundreds of exercises you can do at your desk. Everything from simple stretches to replacing your chair with a stability ball can greatly improve your health.

Whatever you choose to do, change things up and get your body moving as much as possible. By the end of the day when most of your coworkers are crying about sore backs and tired limbs, you will be ready to keep going with your day.

Office Friendly Exercises

  • Practice good posture
  • Leg raises
  • Chair dips
  • Use weights at your desk
  • Ab workouts with your swivel chair, or stability ball
  • Lean on your desk to do planks or pushups
  • Use a standing desk
  • Go for a walk around the building
  • Take the stairs instead of the elevator

Prevent Eye Strain

If you work in an office chances are you also get a lot of screen time at work. Staring at screens all day can put a strain on your eyes and even cause headaches and nausea after a while. But you can help prevent eye strain by getting a blue light filter on your screen, or blue light filter glasses to wear at work. It is also a good idea to take a break or two from your screen while at work to give your eyes a rest.

Take Care of Your Mind

mental well-being

Decorate Your Desk

Decorating your desk will make you happier, and liven up your workspace. You can get plants, you can set up some photos, you can decorate with cool looking bulletins and white boards, or splurge on a special mug or thermos just for your desk.

Learn to Unwind

You don’t have to pay for an expensive spa to still have your own personal spa day. There are endless things you can do to unwind and everyone relaxes in different ways. For some people relaxing may include hanging out with friends and going out. For others, relaxing may mean staying home, taking a warm bath, watching TV, or reading a good book. In order to learn how to unwind you need to learn more about yourself and what relaxation techniques work best for you.

  • Learn about mediation
  • Keep a journal
  • go outdoors
  • listen to music
  • have a spa night
  • read a book

Have Pursuits Outside of Work

It will give you a special sense of accomplishment to have your own personal pursuits outside of your job. And if you need help with funds to make your club or go on a weekend getaway you can use a Check City Personal Loan!

  • Volunteer
  • Join a book club
  • Start your own group or club
  • Join a recreational or intermediate sports team
  • Make personal goals
  • Plan vacations and getaways
  • Take a class

Having workplace wellness is all about having a work-life balance. Having a work-life balance is all about taking care of both your body and mind. If you remember these key principles of taking good care of yourself than not only will your life and health improve, but you will actually become more successful and productive at work as well!


Read “Workplace Wellness” from Mental Health America (MHA) to learn more ways you can improve the overall well-being of your employees.

Read an NPR report about how effective wellness programs are in the article, “How Well Do Workplace Wellness Programs Work?

Read an article from Corporate Wellness Magazine called, “What is Workplace Wellness Really? “ to learn more about what workplace wellness means.

For more tips about workplace wellness, see our article, “How to Stay Healthy at Work.”

The Rise of the Workout Apps

In our previous posts we’ve discussed how you can track your financial fitness with the help of apps for your phone or tablet. In today’s post we’re going to cover some ways that you can track your physical fitness with the help of apps for your phone or tablet.

If you’re the type of person that is always on the run, picking up your morning coffee, off to work, then meetings, and then picking up your kids from the daycare just in time to start working on dinner, you just don’t have the time to work out. This can be frustrating when you are trying to lose weight or diet. That’s why technology has decided to make your life easier by creating a few apps that can help you with your diet or exercise.

Count Your Steps

If you really don’t have any extra time to exercise, you can at least measure how much you are getting done in a day. This app will count how many steps you’ve taken in a day and how many calories that means you have burned off. This will help you with your diet in deciding what you should and should not eat.

Counting Calories

When you are eating on the go, you might not be sure how many calories are in the food that you’re eating. will now allow you to look up restaurants and their foods and how many calories or grams of fat are in them. This will help you measure your intake and allow you to work the rest of your intake for the day into your diet. Weight Watches also has an app that will tell you how many “points” something is that you eat if you measure your meals by that instead of calories.


Let’s face it – no one can afford those workout videos that you only watch once anyway. But of course, there’s a (free) app for that. If you’re looking for some short and simple workouts that you can do anywhere, there are many different app workouts available for download. Anything from ab, cardio, and arm workouts to even butt workouts have been very popular recently.

Map Your Route

If you do have time for a run or jog every day, you may be interested in mapping it out. This will tell you the exact locations and distance of where you run, how long it took you to run it, and what your average speed is. It will even keep in consideration your break times.

Food Diary

If you have trouble actually keeping track of all those calories and points you know you’re eating, you need an app that will be able to do it for you. Fill in the blanks of what you ate and the app will do all the math for you. You can find anything from fast food meals and home cooked meals to small snacks like “five carrots.”
With apps like these, you don’t have to waste any time wondering how much you can eat, how much you’ve eaten, how much you need to work out, or how much you have worked out. All these questions and more can easily be answered with just an app or two that can be downloaded onto your smart phone for free. Search for the fitness app that is best for you today.

How to Gain Weight on a Budget


Losing weight isn’t the only way to stay healthy. Nowadays we understand that when it comes to weight, less isn’t always better.

Whether you simply need to gain weight, or you’re trying to gain muscle mass, these tips can help you reach your weight gain goals.

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While most people in the country are looking for ways to lose weight, some people are looking to do the exact opposite. For every person that has trouble losing weight, there is somebody struggling to gain weight. This could be because they want to bulk up and gain more muscle, or because they have a higher than average metabolism that makes it difficult for them to gain and maintain a healthy BMI.

To Maintain a Better BMI

For those that do not know, BMI stands for Body Mass Index. This is a weight-to-height ratio that helps indicate where you are on the spectrum between being over or underweight. The US Department of Health and Human Services has an easy to use BMI calculator that tells you whether you are underweight, normal, overweight, or obese. All you have to do is input your height in feet and inches, and your weight in pounds.

Why Is Being Underweight Bad for Your Health?

Knowing your BMI is important because it isn’t healthy to be overweight OR underweight. We hear a lot these days about how unhealthy it is to be overweight, but many studies have shown that it can be just as unhealthy to be underweight.

  • Worldwide, underweight children are at greater risk for childhood mortality and disease, particularly pneumonia.
  • Underweight pregnant women have a greatly likelihood to suffer complications during pregnancy, like Intrauterine Growth Retardation (IUGR), which affects the healthy development of the fetus.
  • Underweight men are at greater risk for early all-cause mortality than men in the normal weight range.
  • Being underweight can cause osteoporosis and protein deficiency in the elderly.

To Gain Muscle Mass

Maybe you’re not underweight and you just want to gain muscle weight. Either case will find the following tips helpful. Some people want to build up muscle for sports, weightlifting, an acting role, or a job that requires physical work.

Whether you’re looking to bulk up with muscle or just add some curves to your physique, gaining weight can be expensive. Luckily there are some simple ways to gain weight on a budget. It doesn’t have to entail crazy dieting measures like binging unhealthy fast foods or eating out of cans every day either. You can gain weight the healthy way while on a budget with these simple principles.

How to Gain Weight

Carb Load

The main way you gain weight is by increasing your daily calorie intake. A calorie is a unit of energy used in reference to the body. One of the main ways our bodies get energy (calories) is through carbohydrates. Carbohydrates are a type of nutrient that provides your body with a source of energy. Your body changes carbohydrates into glucose which then helps power your body, tissues, and organs on a molecular level.

Carbohydrates come in two forms—complex and simple. Complex carbohydrates are generally better for you, are less processed, contain less sugar, and take longer to digest so you’re left feeling more satisfied. Simple carbohydrates are more processed, have more sugars, and take less time to digest so you’re left feeling hungry again sooner.
Most foods have carbohydrates in them, but some of the best carbohydrate candidates are bread, rice, oatmeal, pasta, and starchy vegetables like potatoes and corn. Other fruits, vegetables, and dairy products can also be a great way to intake healthy carbohydrates, but grains really are the star when it comes to carbohydrates.

Bread is really not that expensive and you should be able to find oatmeal and other whole grain pasta for very cheap at the store. By choosing the right grains you can dramatically increase your caloric intake.



Proteins are made up of amino acids and do a lot of the work in the body’s many cells. If you think about anything having to do with your body’s cells, you can bet proteins are there doing all the hard work. Proteins also help our bodies have strong bones, muscles, and skin. Increasing your protein intake is a great way to build up healthy muscle mass and weight.
Great sources of protein include meat, nuts, beans, and animal products like dairy, eggs, and cheese. Protein from meat and animal products are complete proteins with all the amino acids that our bodies need. Plants are incomplete proteins meaning they don’t have all the amino acids your body needs. If you only eat plant-based proteins you just have to make sure you eat lots of different plants in order to get all the different amino acids you need.


Healthy Fats & Oils

Fats and oils are an important part of any diet. While you may hear a lot of people telling you to not eat fats or oils, there are some healthy ones you should be eating. Some healthy examples of fats and oils that are good for you are extra virgin olive oil, coconut oil, fish, avocado, nuts, yogurt, and peanut butter. Peanut butter is a great way to get healthy fats and oils on a budget because it’s fairly cheap and is loaded with calories and protein as well.

There are three kinds of fats—saturated, unsaturated (monounsaturated and polyunsaturated), and trans fats. You want to consume unsaturated fats and avoid saturated and trans fats. Healthy unsaturated fats are good for you because they protect your heart from disease and lower bad blood cholesterol.



If you’re trying to gain muscle weight then obviously you need to exercise. But if you’re just trying to gain weight you can benefit from exercise as well! Cardio workouts are great for building your heart and lung health, but cardio exercises are primarily helpful in losing weight. Strength training is the kind of exercise that will help you gain healthy weight and build muscle mass.

How to Plan Your Weight Gain Budget!

After gaining a better understanding of the nutrients your body needs and the costs of basic healthy groceries, you can budget and make a plan.


Make Your Goals

Not only do you need to create goals for how much you need to budget out for food, but you also need to know your specific weight gain goal. This will help you create an effective meal plan that works for your body and your budget.

  1. Decide how much you want to spend on groceries each week.
  2. Then choose your healthy groceries full of complex carbs, protein, and healthy fats and oils and stay within that weekly grocery budget goal.

This is why it helps to make a grocery list before you go shopping because at home you can pick your groceries and calculate the cost of everything to make sure you stay within budget before you even get to the store!

Organize Yourself

You should be keeping track of your caloric intake in three separate amounts—how much of your calories are proteins, carbs, and fats. If you keep a log of these three key numbers and use the food pyramid to balance things out, you will be surprised at how much you are able to gain.

Maintain a Balance

While your major goal may be to gain weight don’t forget to still eat vegetables and fruits. Vegetables and fruits have essential vitamins and minerals so keep them in your diet as well. It’s important that you not only eat to gain weight but that you eat to be healthy as well.

We all need to eat and we all have physical goals about our health and our weight. But while you go about planning, remember that you aren’t just reaching short term goals, you are creating a lifestyle for yourself. Remember that it’s not just about gaining weight, it’s about practicing a healthier way to live. It’s also important to still eat things you like even if you are on a weight gain diet. Enjoying your diet will make it feel more like a meal plan, and ensure you keep these healthier habits in the long run.


Read more about effective ways to gain weight in the Mayo Clinic’s article, “ What’s a Good Way to Gain Weight if You’re Underweight?

Don’t Wait, Start Setting Goals Today!

New Year’s Resolutions

Each year, we have the opportunity to set new resolutions and goals. The opportunity to reevaluate and start your life fresh each year is a great gift that humans enjoy. Too often, people do not achieve their full potential due to the misuse or neglect of proper goal setting. The power of goal setting is extremely important and can help you reach your full potential.

Millions of people have proven that goal setting is a powerful tool to increase knowledge, broaden experience and help us be the people we want to be. If you are willing to set and follow through with a goal, you will be able to achieve anything you desire.

Don’t wait, start setting goals today! Here are some great tips to keep in mind when you are setting goals.

Make Smaller Goals

If you’ve taken the first step and decided to start setting goals, it’s important to make the goals achievable. Rather than creating broad or vague goals, break your goals up into manageable pieces. Think of your small goals as stepping stones towards a larger goal. When you are learning how to set goals, this is very important.

Break each goal down into manageable chunks to make the goal doable. Here are some great examples:

  • If you want to become more well-read – set a goal to read a book every month. If you struggle reading, consider joining a book club to increase your ability to discuss what you read and help you reach your goals. Start with books that are easier to read, then slowly ease into more difficult books.
  • Save Money – set yourself a stringent budget, and consistently stick to it. Set small goals like a food budget, or working a 2nd job. Before you know it, your savings will start to increase.
  • If you want to be more politically informed, start reading from numerous sources. As you broaden your exposure, you will eventually become better well-rounded and will be able to discuss politics with co-workers and friends.
  • If your job requires you to learn new computer skills, such as Microsoft Excel, begin by creating spreadsheets for your own budgets. Set practice goals and you will be a pro before you know it.

Write Your Goals Down

Once you have decided on your goal, write it down. When you write your goals down, you increase the likelihood of achieving them. You build a sense of accountability into your goal-setting that will keep you honest as you strive to attain your goals.

Make a Plan

It’s very important to have a plan when striving to achieve your goals. You’ve heard the saying, “Failing to plan is to plan to fail.” Well, when you are setting goals you have to plan to put your goals into practice. Just as you broke your goal into easily digestible parts, you will need to plan each step of the way. If you aren’t consistently striving to achieve your goals, you will not attain them.

For example, if your goal is to lose weight, find healthy/low calorie recipes and plan your meals daily. A good trick is to make your meals ahead of time and portion them out. If you create delicious meals and snacks, you will be less likely to cheat. It is always important to get aid from the resources around you. Many people do not accomplish their resolutions simply because they are not aware of the multitude of helpful resources that are available to them

Each goal you set is a potentially life-changing endeavor. You can increase your happiness and expand your horizons when you set and achieve quality goals. By setting and planning worthwhile goals you can accomplish much more than you ever imagined. You can increase your marketability, expand your knowledge and make yourself a better person, just by setting and keeping your goals. We hope you have enjoyed these tips. Don’t wait, start setting goals today!

Diet During the Holidays With These 5 Tips

The holidays are a great time to take a break, kick back, and enjoy the company of friends and family. There are a lot of different reasons to love this time of year. After all, the weather is crisper, the leaves change colors, and there is more time to relax and enjoy life. The holidays are also full of delicious food, and it can be very difficult to resist. With all of the big and luxurious meals come the extra pounds. Meals are going to be heavier (especially on the holidays themselves) and people are not going to be as active (because of the colder weather). Therefore, metabolisms are going to be reduced and the natural opportunities to work off weight are going to be much less present during the holidays.

As such, it is a good idea to come up with a healthy diet plan for these times during the year when everyone around you is eating. While we do not suggest skipping Thanksgiving or Christmas dinner (far from it) we just suggest a more balanced diet that is full of healthier foods. Here are some tips, tricks, and suggestions on how you can diet during the holidays while still enjoying yourself:

Make a Plan

Coming up with a plan of action is the best way to set up a diet and to be successful with it. Don’t go into the battlefield unprepared! Making a plan ahead of time will help you be more careful, avoid over-eating, and help you to make meals that are healthier and less fattening. So, what is your plan of action? We suggest you plan weekly. Plan out a balanced diet that allows you to eat healthy and still enjoy yourself.

Does your family make huge holiday dinners? Do your research ahead of time to see what food is healthy and what you should avoid. If you want to enjoy yourself, but don’t want to overeat, we have a great solution for you. Don’t show up to the party really hungry. Simply have a protein shake, or a green smoothie beforehand so you won’t be hungry enough to overeat.

What to Eat?

Consider eating more leafy green and purple salads during this season, as well as eating fruit. These are good alternatives to completely filling up and encourage good digestion and better conversion of food into energy. Eat lighter foods in order to encourage better results for your body. During the colder months your body will crave more heavy foods, unhealthy sugars and carbohydrates. Try to settle that sugar craving with healthy sweet foods like fruit and veggies.

Chew Gum?

If you are starting to get hungry, and it isn’t time to eat yet, try chewing a piece of sugarless gum. This works well when you are trying to not snack on all of the food that is constantly around you during the holidays. It also brings great flavor without having to eat anything.

Don’t Skip Meals

Skipping a meal usually means splurging and eating too much later on. Don’t skip meals if you are trying to diet during the holidays. If you show up to the party really hungry, you will most likely eat unhealthy. Try and eat a balanced breakfast and lunch to avoid overeating at dinner.

Save it

Make the extra effort to eat healthy during the non-special days so you can enjoy yourself for the holidays. It is important to stay healthy throughout the year and be consistent with your eating habits. Make it one of your new year’s resolutions to consistently eat healthy. We hope you have learned how to diet during the holidays. Thanks for reading!

Save Money by Couponing with These 5 Tips

Save Money with Coupons!

Coupons are a great way to find great deals and save money. If properly used, coupons can really help you save a lot of money. I know you may be thinking, “Couponing is such a hassle.” But in this interconnected world we live in, couponing is actually easier than ever.

Today, you have access to many different couponing options. Yes, we just said that. You can find coupons outside of your local newspaper! How, you may ask? We are here to show you. Here are some great tips to help you save money by couponing.

Sunday Paper

The good old paper will always be there for your couponing needs. If you take the Sunday Newspaper, you can usually find an entire coupon section. You can sort through the coupons you are most likely to use and cut them out.

Get the App!

In today’s world, you no longer have to wait for the Sunday paper. For most people, coupon apps are the most convenient way to coupon. There are dozens of great coupon apps out there to choose from. Research and find one that best fits your needs!

Your phone is most likely with you at all times, so the convenience is already there. Don’t wait, save money by couponing today!

Coupon Software

Although apps are very convenient, some people prefer a physical copy of their coupon. No worries, we have you covered. Many websites now allow you to print your coupons. With these sites, you can stay current on the latest offerings. All you need is a computer and a printer!

In the Mail

Don’t worry, there is another great couponing method! The mail! That’s right, you can have your coupons delivered in the mail. Don’t search for your coupons, have them find you. Have your coupons delivered to you in the mail and save money by couponing today!

The Extreme Couponer

Learning how to extreme coupon isn’t hard. The extreme couponer will plan for their shopping trip like they are heading into battle, with a well thought-out battle strategy. If you have this level of commitment, you can save some serious money!

Therefore, it is a good idea for people who want to save money to make a habit of using coupons from several different sources in order to get the best results overall. We recommend you try out multiple couponing methods, so you can find different deals to different stores. We hope you have learned how to do extreme couponing!

Always remember, just because you have a coupon doesn’t mean you need the item! It’s important to look for items that you need and use. If you don’t coupon properly, it can possibly have a negative impact. As you learn the tricks of the savvy couponer community, you can save even more than expected. Don’t wait, save money by couponing today!

Healthy Meals on a Budget

Eat Well on a Budget

Healthy meals on a budget can be a very difficult task, especially if you are just starting out. Preparing and cooking healthy food on a budget can seem very overwhelming, but don’t worry, it’s not!

The good news is that with the health revolution of recent years, cheap healthy meals have become a reachable goal for most Americans. Cooking shows and articles are everywhere to show how to make bland sounding brown rice or vegetables into a feast your family will want to eat!

Depending on your diet, here are a few healthy alternatives:

The Staples

Brown Rice is a nutritional powerhouse. More importantly, it is fiber rich, which will make your family feel fuller longer! Learn to love brown rice for the health of your family, and your wallet. Branch out and find different ways to cook your brown rice.

Beans are another great choice for a budget friendly food. Beans are high in protein and fiber. Black beans are a great alternative and taste very good! Beans are a great item to add to your cheap healthy meals.

Fresh vegetables are a healthy and nutritional choice. Salads are filling, and will help your family nutritionally.


Meat can be very expensive but it doesn’t have to be. Try and find promotions and stores you like that sale great tasting meat at a good price. If possible, try and buy your meat in bulk to help cut costs. Good meat is always nice with your healthy meals on a budget.

Spice it up

Herbs and spices are a must to keep your meals fresh and delicious. Herbs and spices are low in calorie and will add that twist you are looking for!

Most spice companies now make spice blends. Spice blends come in varied flavors from Garlic Herb, to Jamaican Jerk.

Sales and Coupons

Keep your eye out for sales and coupons when shopping. Check out your local grocery stores upcoming sales going on. Couponing can save you a lot of money and will really benefit you. Couponing is no longer difficult with having to cut everything out and save it. You can now coupon online!

Buying healthy ingredients to a meal and preparing them at your home will save you staggering amounts of money previously spent on unhealthy and expensive pre-made meals.

5 Healthy Lunch Ideas for Kids

image of little girl being fed lunch by her mom

Although it can be a challenge, it’s important to help your kids practice healthy eating habits at home and at school.

Explore this Guide:


The more healthy foods you can encourage your kids to eat, the better their health will be.


Lunch is a great time to pack a healthy lunch box for your kids.


Even if you’re at home, it can help your day go by more smoothly if you pack your kid’s lunch box the night before. Then, a healthy lunch is already taken care of to help the middle of your day go well.


With some fun healthy lunch ideas for kids you can pack all kinds of exciting new lunch box ideas that also give your kids the nutrients they need.


Food Groups


Every kid needs parts of the 5 essential food groups each day to stay healthy, happy, and strong.


The 5 main food groups include:

  1. Fruits
  2. Vegetables
  3. Grains
  4. Proteins
  5. Dairy


Lunch is the perfect meal in the day to get creative about including all 5 food groups into one plate or bento style lunch.


Bento box lunch ideas can include a grain with a sandwich, dairy with some stringed cheese, a side of chopped up fruits and veggies, and some protein with the cheese and with some peanut butter dip for the veggie sticks.


Idea #1: Sandwiches and Wraps

peanut butter and jelly sandwich


The number one healthy lunch idea for kids is a sandwich, wrap, or burrito. Sandwiches are an easy and versatile lunch option.


A simple peanut butter and jelly sandwich can get your kids a healthy source of grains in the bread, protein in the peanut butter, and a little fruit in the jelly.


But PB&Js aren’t the only kind of sandwich you can make.


BLT Sandwich: bacon, lettuce, and tomato


Club Sandwich: bacon, lettuce, tomato, and turkey


Reuben: corned beef, swiss cheese, sauerkraut, russian dressing, and rye bread


Grilled Cheese Sandwich: bread, butter, and cheese, grilled on the stovetop (for a fancier grilled cheese add turkey, ham, or tomato)


Cuban Sandwich: ham, roasted pork, swiss cheese, pickles, salami, and mustard on cuban bread.


Chicken Salad: shredded chicken breast, chopped hardboiled eggs, chopped celery, chopped grapes, and mayonnaise.


Breakfast Sandwich: egg, cheese, and breakfast meat (bacon, sausage, or ham)


Let inspiration guide you and make your kids sandwiches full of healthy hidden foods like leafy greens and vegetables.


Wraps and burritos are another sandwich variant that can be easier for your kids to eat. You can also hide healthy foods in wraps a lot easier than you can an open sandwich.


They key to getting your kids excited about healthy foods is to give them a variety. Try some of these unique sandwich ideas to make the simplest sandwich irresistible to your kids.

  • Use 100% whole wheat tortillas for wraps. Take note that tortillas come with many different ingredients. Check the labels before you buy and find the healthiest option.
  • Use a 100% whole wheat Pita Pockets as your bread. Kids will love stuffing a pocket full of bread for a pocket sandwich.
  • Make a diverse lettuce blend with different vegetables (like carrots, cucumbers) and different types of leafy greens (like cabbage, spinach, kale).
  • Buy a whole block of cheese and slice it at home. You’ll save a lot of money and find blocks of cheese with way less additives.
  • Cut the sandwiches into any fun shape with a cookie cutter.
  • Use a grilled chicken breast in place of lunchmeat.
  • Cut carbs and make a lettuce wrapped sandwich in place of the bread.


Idea #2: Dinner Leftovers for Lunch

leftover dinner


Get more done in less time by making a little extra for dinner each night. That way, dinner from the night before can double as lunch the following day.


Make sure you pack your leftover lunches in food safe tupperware inside the fridge to keep everything fresh and yummy for tomorrow.


You can even create an awesome bento lunch box with divided food storage containers designed for box lunches.


Leftovers make great lunch box ideas for teens and for toddler lunch box ideas.


You can also make the packed lunch of leftovers unique from dinner the night before by dressing it up differently or adding new sides like boiled eggs, cherry tomatoes, and other healthy snacks.


You could even add a refreshing, light dessert with the leftover lunch like dark chocolate, chocolate chips, or strawberries.


Idea #3: Healthy Lunch Snacks

healthy snacks


Let your kids have fun with their lunch!


You can easily make a lunch fun and healthy by adding colorful, healthy snacks and dips. Healthy snacks are also easy to mix and match vegetables, fruits, and dairies.


Read more about healthy snacking in “Healthy Snacks.”


Consider these great lunch snack combinations:

  • Apple or pear slices with peanut butter or low-fat yogurt
  • Celery sticks, carrot sticks, or broccoli with hummus, homemade bean dip, or a fresh salsa
  • Whole grain, low-sodium crackers
  • Mixed nuts or granola in some healthy yogurt
  • Cup of mixed fruits
  • Cubes of cheese, whole grain crackers, and grapes


Idea #4: Healthy Alternatives to Sugary Snacks

healthy sweets


Many kids love sweets.


But sweets can be really bad for your kid’s teeth, blood sugar levels, and overall physical health.


Not to mention, too much sugar can make your kids hyper, sugar crash, and get moody throughout the day.


You don’t have to keep sweets from your kids to be healthy though. Just find healthy alternatives that happen to be sweet as well.


Substitute sugary snacks for fruits and yogurts to allow your kids to still have the sweetness they love.


Instead of a chocolate bar, give them apples, grapes, or oranges. Instead of a bowl of ice cream make them a yogurt parfait with mixed berries or make some healthy fruit ice cream out of frozen, blended bananas.


Idea #5: Bento Box Lunch Ideas

wraps in a meal prep container


Some of the best healthy lunch box ideas are bento box combinations.


A bento or divided tupperware combination can give your kids a healthy, diverse, and exciting new lunch each day.


Get yourself someone handy bento lunch boxes or divided tupperware sets. Then you can easily meal prep lunches for the week all at once if you want.


Not only that, the bento box setup lets you pack several different kinds of foods in one lunch. This lets you add several healthy food groups into one well rounded meal.


Lunch Box Note Ideas


Help your kids have a great school year by leaving lunch notes in their lunch box each day.


A little cheery love note for your kid can really brighten their day at school. It’ll remind them that you love them and that this lunch was packed with care.


You can find free printables for lunch box notes online. Feel free to download these lunch box notecards and fill them with your own loving lunch box notes.


Then right your own special note!


Here are a few lunch box note ideas to get you started if you’re stuck on what to write:

  • Keep up the great work!
  • Always be kind to others
  • Make today a great day
  • I am so proud of you
  • Have a great lunch!
  • Never give up on your dreams
  • Make someone smile today
  • You are my sunshine
  • I hope you have a wonderful day


In Conclusion,


A really good way to get your kids to eat healthy is if you’re eating healthy along with them.


If your meals are delicious and healthy at home, then your kids will be used to eating this way whether they are at school or at home, eating lunch or eating dinner.


Let your kids pack their own lunches alongside you as you pack your lunch for tomorrow too.


That way they can see an example of someone who also eats a healthy lunch like them, and you’ll have your own healthy lunch ready for tomorrow too!

Sources “Know Your Food Groups.” “The American Academy of Pediatrics Parenting Website.”

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