Nils Scherer

Showing posts with label healthy eating tips. Show all posts

How to Buy the Healthiest Bread Possible

Not sure what the difference is between "wheat-free" and "grain-free" bread? Here is some great tips on how to buy a healthy loaf of bread.

With all the hype around "wheat-free," "gluten-free," and "grain-free" foods, you might be surprised to learn that I'm a nutritionist and I eat bread. In fact, I couldn't imagine living without one my favorite grainy slices toasted to perfection and smeared with peanut butter (One of my favorite post-workout treats.)

Many of my friends and clients have sworn off bread because they think it contributes to weight gain. Not true. Eating more calories than you burn off makes you gain weight — not carbohydrates per se.

The key with enjoying great-tasting bread guilt free is to make sure it's made with wholesome and satisfying whole grains and keeping portions in check. Eating whole grains instead of ultraprocessed, easily digested refined grains that cause rapid rises in blood sugar levels can actually help keep pounds off and protect against chronic diseases like type 2 diabetes, heart disease, and certain cancers. And they keep blood-sugar levels more stable.

Here are six healthy bread-buying tips from nutrition pros:

1. Look for "Whole Grain" or "100% Whole Grain"

Bread labels may have a lot of healthful sounding terms like "seven grain," "multigrain," "cracked wheat," "unbleached flour," "made with whole wheat" or "all natural." But these descriptors don't ensure that your bread is made with whole-grain flour instead of enriched white flour. What you want to see on the ingredient list is "whole-wheat flour," "oatmeal," "rye," "sorghum," or other whole grains as the first ingredient.

2. How "Grainy" Does It Look?

Look for bread with visible intact grains or seeds throughout the loaf (not just on the top crust). Seeds and intact whole grains are slow-to-digest and contribute protein, fiber, and unsaturated fats, which helps temper the blood-sugar response and helps you feel fuller longer. As a general rule, a serving of whole-grain bread should have at least two grams fiber and two grams protein and no more than five grams of sugar.

In the case of Dave's Killer Bread 21 Whole Grains and Seeds, what you see is what you get. "I buy this bread because it's a wholesome choice and has five grams protein, five grams fiber 22 grams of whole grains and 260 milligrams omega 3s per slice. It also has no artificial preservatives, no artificial ingredients, and no high-fructose corn syrup," says Kerry Neville, MS, RD, a Seattle-based registered dietitian. It is also organic and non-GMO Project Verified, too.

3. Hold It and Squeeze It

How your loaf feels in your hands can tell a lot about its nutritional qualities. A wholesome whole-grain loaf should feel dense and heavier than a loaf made with enriched white flour. Give your loaf a gentle squeeze: if it's squishy, it's a sign that it's mostly refined white flour, not sturdy whole grains.

4. Opt For Thin-Sliced

Another way to keep portions (and calories) of whole grain bread in check is to look for thin-sliced sandwich breads or rolls, explains LA-based registered dietitian Patricia Bannan MS, RD. Thin-sliced sandwich breads will have about 45 to 60 calories per slice (compared to 100 to 120 to traditional slices).

"One of my favorites is the Oroweat 100% Whole Wheat Sandwich Thin Rolls," says Bannan. "For only 100 calories, you get five grams of fiber and five grams of protein, and it contains no high-fructose corn syrup or trans fat."

5. Have Artisan Loaves Sliced

When buying artisan or bakery-style bread, be sure to get it sliced. This will help you keep your slices to about a one ounce standard serving. I learned this firsthand when I bought Acme Bread Company Whole Wheat Walnut Bread and realized how "generous" I would slice it compared to the mechanical slicer.

6. Wrap It Up

"I often use whole-wheat tortillas for sandwiches," says Shauna Del Prete, RD, a dietitian at South Nassau Communities Hospital. Whole-grain tortillas usually have more protein and fiber and less sugar than bread. A great choice: La Tortilla Factory's Low Carb, High Fiber Tortillas Made With Whole Wheat (Large Size) are perfect to hold all your sandwich fillings, and each has a whopping 12 grams fiber and eight grams protein, with just one gram of sugar and 80 calories.

workouts

BY Unknown 2:08 AM 0

3 Ways to Help Reduce Belly Fat

Eating 80/20 and hitting the gym have helped you reach your weight-loss goal, but you're still trying to get rid of that little extra pooch around your midsection. Here are three things you can do every week to help you achieve a trimmer belly.

When Eating

Take an honest look at your diet and your bathroom schedule. Try our 9 days diet program which is help you to get flat belly! Your belly might not be caused by fat but by air trapped in your digestive system. If you're not getting enough fiber (you need 25 to 30 grams a day), constipation can cause bloating. On the other hand, overdoing it on fiber or eating too many gas-producing foods like broccoli, apples, or beans can also make your belly pooch a bit. Thankfully, there are also foods you can eat, like blueberries, that are proven to diminish belly fat, so sip on high fiber smoothie or crunch on salad to keep you regular and help you debloat.

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When Doing Cardio

Studies show that including interval training in your cardio sessions is proven to diminish belly fat. If you find that you normally stick to a consistent pace when running, biking, or swimming, mix it up by adding 10- to 60-second fast-paced or sprinting intervals — here's a 60-minute treadmill workout that does just that. High Intensity Interval Training (aka HIIT) works on the same principle as intervals, where you push to your maximum training for a period of time and follow up with a shorter rest period.

When Strength Training

Basic crunches can help tone your abs, but they only target certain abdominal muscles. Incorporate full-body exercises like variations of plank or core moves using a ball. Also try using different types of equipment

Vegan

BY Unknown 1:38 AM 0

The Surprising Health Benefits of Coconut Oil

The growing popularity of oil pulling may be undeniable, but the actual benefits of coconut oil continue to be a topic of debate. Some experts like Dr. Oz swear by its superpower properties, but others like Dr. Weil feel that the research isn't ready to make these claims. With that said, there are a number of studies and promised benefits worth considering.

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It soothes persistent skin conditions: Instead of relying on heavily medicated creams, coconut oil can do wonders for dry and irritated skin. Many tout regular use of coconut oil for helping improve symptoms of both eczema and psoriasis. Lauric acid, one of the saturated fats in coconut oil, has also been shown to fight off fungal infections.
It raises HDL: Coconut oil got a bad rap over the years, but previous studies were performed on partially hydrogenated coconut oil, rather than raw, virgin coconut oil. While many hydrogenated saturated fats raise bad cholesterol levels, raw coconut oil has been shown to increase levels of good cholesterol. As long as you buy virgin coconut oil, you'll be able to reap this healthy benefit.
It combats tooth decay: A recent study out of Ireland showed that coconut oil can even prevent tooth decay. The research revealed that coconut oil stopped the growth of most strains of S. mutans bacteria — the strain responsible for tooth decay. While many mouthwashes wipe out all the bacteria in your mouth, coconut oil could be the key to creating a mouthwash that only targets the bad bacteria.
It can improve your complexion: One of the most touted beauty benefits of oil pulling is the detoxifying effects it can have on your complexion. Some doctors believe that when you remove the bacteria and toxins from your mouth, which can affect the rest of your body, it can have profound effects on your complexion, namely improving brightness or acne issues.

weight loss

BY Unknown 12:23 AM 0

Fix These Habits, Lose Weight Faster

You never miss a workout, so are you still wondering why you're not seeing results? One of these eating habits may be to blame.

Skipping breakfast: If you're trying to save calories, skipping your morning meal won't help as much as you think. Not only will you be more apt to overeat later in the day, but also, a healthy breakfast will give you the energy you need to tackle your day. In fact, many trainers and nutritionists recommend eating carbs as early in the day as possible in order to have time to burn them off during the day. So fuel up in the morning with a healthy breakfast of protein, fiber, and complex carbs, and then tackle your jam-packed day with ease.Find out more: Why you should load up on protein in the morning
Not drinking enough water: Be sure to sip water frequently throughout the day — not only will switching juice and soda for water save you calories, but also, making sure you're not dehydrated will help you perform better during your workouts. Water is your weight-loss friend, so be sure to always have your bottle handy.
Predinner snacking: Snacking can be a powerful weight-loss tool if you do it right — but not if you grab a whole bag of chips after work. Keep the snacks healthy and low-calorie by taking those bagged processed foods out of your kitchen and replacing them with cut veggies and hummus or Greek yogurt in your fridge or a bowl of fruit on your table. If you only have healthy snacks at the ready when you're ravenous, you won't need to eat a nutrient-empty, high-calorie snack.
Eating a big dinner: Skimping out on lunch in order to gorge at dinner? That may not be the best idea if you want to slim down. Studies have shown that those who eat their biggest meals earlier in the day lose the most weight. While you should be sure you're eating an adequate amount of calories throughout the day, following a strategy of tapering meal size throughout the day can help you see results. Find out more: 3 evening habits for weight loss
Going for seconds: When you're trying to lose weight, portions count. Be sure you're eating enough to feel satisfied while still paying attention to those portion sizes (this portion size guide can help). And once you've filled that plate, enjoy your meal slowly and mindfully so you don't feel the need to go back for more.

lemon

BY Unknown 5:40 AM 0

10 Healthy Reasons to Start Squeezing Lemons

Saying that lemons are a superfood is an understatement. Not only do they add abundant flavor to a variety of dishes, but they also boast a ton of health benefits. The flavonoids within the juice are said to contain antioxidants, which is why lemons are useful in treating so many ailments and conditions. Here are 10 reasons to enjoy them ASAP.

Prevent kidney stones: Drinking one half-cup of lemon juice every day raises citrate levels in the urine. Studies have shown that this could protect against calcium stones in the kidney.
Soothe a sore throat: Mixing lemon juice with honey can help alleviate the discomfort that comes from a nasty sore throat.
Support weight loss: Beyond the old notion that the Master Cleanse was the only way lemons could help you lose weight, new studies have shown the ways lemon juice supports your goals. Lemon juice contains pectin, a soluble fiber that has been shown to aid in weight-loss struggles.
Start your day right: Leave caffeinated drinks behind, and start your day off with hot water and fresh lemon juice to stimulate your digestive track and add vitamin C.
Stop an itch: When it comes to poison ivy or insect bites, rubbing lemon juice on the area can soothe the skin, since it has anti-inflammatory and anesthetic effects.
Aids in digestion: Dr. Oz is a big believer in the power of lemon juice for weight loss. He suggests drinking a mixture of lemon juice and flaxseeds in order to eliminate waste more quickly from your body.
Anticancer properties: Studies have supported the anticancer activity of citrus liminoids, compounds that protect your cells from damage that can lead to the formation of cancer cells.
Potassium power: Bananas aren't the only way to get a big helping of potassium in your system. In addition to vitamin C, lemons offer 80 milligrams of this mineral that helps your body stay strong and nimble.
Bring down a fever: Forget the days of starving a fever! When your temperature goes up, drinking a lemon juice mixture can help bring your fever down faster.
Balance pH: While lemons may seem quite acidic, they're a surprisingly good source of an alkaline food that can help balance your body's pH.