Showing posts with label healthy living. Show all posts
Showing posts with label healthy living. Show all posts
How to Keep Up With Friends During a Week of Detox
Don't meet at the bar: Even if you're feeling motivated, take whatever temptation you can out of the equation. If you have a standing date with friends at a neighborhood watering hole, ask if you can hit up a new healthy restaurant or juice bar instead. A new environment will help you stay on course.
Read more: 9 Days Detox and Weight Loss Program
Bring your own food: Whenever possible, pack your own food and snacks for the road. You can still catch up on your favorite TV show with friends or meet up for a midday lunch date! Just be sure to pack the appropriate foods and recipes you'll be needing — plus an extra snack — in case you want to stay out for longer than anticipated. It's way harder to say no to all the off-limits foods all over the place when you're feeling hungry or unsatisfied.
Research restaurants: Depending on your job, upcoming events, or celebrations, eating out might be a necessity — especially if you're detoxing for more than a week. Be sure to do ample research on restaurants, and make sure there are options that suit your needs. Don't be afraid to call, ask questions, or request something special. If it's a last-minute gathering and you eat fish, just head to sushi. You will always be able to order fresh sashimiand a salad.
Read More: 10 Healthy Reasons to Start Squeezing Lemons
Make it active: Instead of meeting up for a long brunch or happy hour, suggest a hot new fitness class or a long hike instead. It's the season for healthy resolutions, so friends who have resisted in the past will most likely consider trying something new. If they continue to protest, make sure they know why you've suggested something new; chances are, they'll change their tune when they hear your reason.
Remember why you're detoxing: When you want to cut corners or stray away from your plan, it's time to get honest with yourself. Check in and remember why you're detoxing in the first place. Are you trying to reboot your body? Have more energy? Be aware of your food choices? The more you reconnect with the original reason you set on your plan, the easier it will be to make the right move or say no to plans when necessary.
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.The Perfect Recovery Drink For Spring Runs
After a sweaty run, you need to refuel and rehydrate fast. Whip up this quick coconut-water recovery smoothie. This low-calorie smoothie is also ideal for recovering after faster, shorter runs as well, which makes it perfect for training. Packed with electrolytes, protein, and carbs, this mild-tasting smoothie is delicious without being overpowering.
"It's probably my favorite recovery beverage," said Dean, who recommends you opt for pure, unsweetened coconut water for the best balance of electrolytes and sugars.
Find out more:
Refuel Smoothie
INGREDIENTS
12 ounces of pure, unsweetened coconut water
1 banana
1 tablespoon almond butter and 1 spoon Forever Lite Ultra protein
2 tablespoons plain nonfat Greek yogurt
Stevia or honey, to taste
Ice, to preference
1 banana
1 tablespoon almond butter and 1 spoon Forever Lite Ultra protein
2 tablespoons plain nonfat Greek yogurt
Stevia or honey, to taste
Ice, to preference
DIRECTIONS
Add all the ingredients to a blender, and then blend until smooth.
INFORMATION
- Category
- Smoothies, Drinks
- Yield
- 1 smoothie
- Cook Time
- 10 minutes
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.
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
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.
- 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.
How to Feel More Energized All Week Long
Tired of waking up without energy day after day? You're not alone. Your responsibilities and obligations might not be letting up any time soon, but there's good news: developing healthy habits has a huge impact on your energy levels.
Morning
- Don't hit snooze: Before you're even out of bed, this culprit sucks away energy for the rest of the day. Hitting the snooze button makes it harder to wake up and ends up affecting your energy levels all day long. A more consistent wake-up time will help you skip the snooze button and wake up naturally with more energy. If waking up on your own feels like a long way off, simply get up when your alarm goes off.
- Start hydrating ASAP: Drinking water helps your body perform at it's top potential all day long, but first thing in the morning, it gives your digestive system a kick in the right direction and starts energizing your whole body. Keeping water at your bedside will help you start sipping as soon as you wake up. Find out more: how much water you really need to drink
- Choose the right breakfast: Eating a satisfying breakfast offers your body the energy and nutrients it needs to feel great all morning long. Eat foods which a mix of complex carbs, proteins, and healthy fats. This will help balance [your] blood sugar for the day, which keeps your energy up and crashes away. Find out more: Oatmeal is the best breakfast for weight loss
- Fit in a workout: Starting your day with exercise is one of the best ways to feel energized before you head to the office. Even better, during morning workouts, exercisers are more likely to burn more calories and work out harder — an added bonus! If you're not an early riser, don't fret; the most important thing is to make time for exercise at some point during your day.
Afternoon
- Get fresh air: Feeling stuck at your desk leaves you feeling drained and disconnected. Step away from work, go outside for some fresh air and sunny rays, and take a walk during your break. It may seem like a luxury to leave, but you'll come back to whatever you were working on with a fresh perspective and much more energy.
- Drink green tea: You might be tempted to reach for that second cup of coffee in the afternoon, but opt for green tea instead. It will keep give your body a boost — with a ton of extra benefits — and is less likely to affect with your sleep later that night.
- Declutter your workspace: When your desk (or inbox) looks like a war zone, it's setting you up to feel stressed out and wiped out. Take a few minutes every day to clean up and get organized, so it doesn't feel so overwhelming later. A calmer, more zen work environment keeps you feeling "on," connected, and productive.
- Eat an energizing snack: As tempting as those goods from the vending machine can be, they won't offer your body the sustainable energy it needs. Keep these healthy snacks on hand at work to stave off unhealthy cravings and support your needs.
Evening
- Skip the nightcap: After a long day, a few glasses or wine or a nice cocktail might seem like the perfect way to unwind, but alcohol can disrupt your natural sleep cycle and leave you feeling exhausted the following morning. If you're dealing with energy issues, it's best to just say no to alcohol before bed.
- Turn off electronics: If you keep your electronics on all night, it is affecting your sleep patterns and your demeanor the following morning. Before bed, skip the tube or your laptop, and wind down with an article or book instead. This change seems small but makes an enormous difference.
- Get to bed: Quality sleep is one of the best ways to ensure energy the next day. Those Netflix binges and extra chapters add up! Listen to your body, hit the hay earlier, and make sure you're getting at least seven hours of sleep every night so you wake up feeling fabulous, energized, and ready to take on your day.
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.
3 Evening Habits For Weight Loss
When you're trying to lose weight, it can seem like there's a never-ending barrage of temptation as you go about your day. And it doesn't stop when you get home — evenings on the couch can ruin a day full of healthy choices if you're employing bad habits. So when it comes to staying on track in the evening, make sure you pay attention to these rules.
Stop after dinner: It can be easy to mindlessly snack away while you relax, so make an effort to stay aware of why you're reaching for your pantry door. If you're doing it out of habit or because you're bored, try spending more time out of the kitchen or drinking peppermint tea instead of snacking. Recognizing these food triggers can also help you learn to stop overeating.
Choose your snack wisely: Eating an early dinner can mean you're ravenous before bedtime, so if that's the case, there's nothing wrong with having a healthy snack later in the evening. Just keep things light; make sure that you don't eat something that will disrupt your sleep or undo all your work from the day.
Get ready for (good) sleep: Not only does getting quality sleep ensure that you have enough energy the next day for your workout, but also, studies have shown that people who don't get enough sleep end up eating more than those who do. Start the next day off on the right foot, and you'll be more likely to make healthy decisions that are good for you and your waistline. A nightly bedtime routine, like reading a book or drinking a cup of herbal tea, can help you wind down.
How Much Avocado Is Too Much?
From its creamy texture to its ability to fight belly fat, there is so much to love about the avocado. But can there can be too much of a good thing — especially when it comes to calories? It's so easy to polish off a single avocado in one sitting. And while a single apple or banana counts as a serving of fruit, the avocado falls outside of this simple rule of thumb.
Despite being high in good-for-you For a 2000-calorie diet, the daily intake of fat, including MUFAs, is capped at 65 grams. A five-ounce, medium-size avocado (roughly one cup) contains 23 grams of fat — that's almost one third of your fat intake for a day — and roughly 250 calories. For comparison, a medium apple is just under 100 calories and is relatively fat free. I am sad to say, a serving size of avocado is not the entire piece of fruit, but one-fifth of it, which is only an ounce. That's about two to three slices.
Find out more: Lose weight naturally with our 9 days program
Now, if you're accustomed to topping your salad with an entire avocado, fear not.Nutritionist J. Upton says that habit is OK as long as you adjust your diet to account for those extra calories and use it to replace "low-quality carbs or other foods rich in saturated fats." She suggests skipping the croutons and topping your greens with avocado, or replacing the cheese on your turkey sandwich with avocado. She qualifies her statement by adding that "a half of an avocado per day is a more reasonable serving." Come clean and tell us, how much avocado do you usually eat?
What to Do If You Catch a Tummy Bug
There are so many unpleasant procedures (think dentist and ob-gyn visits) that seem like a party when compared to the symptoms of a stomach bug. From stomach cramps, nausea, vomiting, and diarrhea, to the muscle aches, headaches, and fever, these bugs are just dreadful.
Although the actual vomiting element only lasts a day, but sometimes up to three, a stomach virus can leave you feeling tired, achy, and with digestive and intestinal troubles for up to 10 days after. A stomach bug really wrecks a person, and it can take over a week until you begin to eating your normal diet.
Unfortunately the best thing you can do when downed by a virus is let nature take its course and let your body do what it needs to do. You probably won't feel much like eating, so stick to clear fluids such as water, aloe vera gel, seltzer, ginger ale, ginger tea, and ice chips. If you do feel like eating a little, stick to bland foods like bread, crackers, broth, or white rice. Avoid dairy products, caffeine, and alcohol, since they'll just aggravate your entire digestive system. Rest as much as you can (between visits to the bathroom), and if you're really feeling awful, taking some Pepto Bismol, Tums, or other over-the-counter stomach-easing remedies may help.
Read more:
Aloe vera protector of human immune system
You do need to watch out for dehydration caused by losing too many fluids. Not only will dehydration make you feel worse with symptoms including dizziness, dry mouth, and fatigue, but it could also lead to seizures or permanent brain damage if left untreated. Be sure to drink clear fluids often — even popsicles help. Sip small amounts, so they're more likely to stay down. And just keep in mind that with time, you'll be back to your old self.
Once you experience a stomach virus, you want to do everything in your power to prevent it from happening again. Since these viruses are highly contagious, wash your hands often, especially when you're touching public items such as door handles and elevator buttons. Also, keeping up with your healthy diet and regular exercise routine will strengthen your immune system, so if you come in contact with a bug, your body can fight it off.
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.
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