How To Eat Five Servings Of Fruit Every Day

Achieving your daily fruit quota doesn’t have to be a challenge. Here are some tips to make it easy and delicious!

With a little advanced planning and a few minutes, you can get the five daily servings of fruit into your body that is recommended.

Fruits are a vital part of our diets. They provide necessary carbohydrates and essential vitamins that your body needs. Many fruits are a source of fiber. Overall, fruits are low in fat, sodium, and calories, and are cholesterol free. Another benefit is that some fruits are a good source of water. Your body will thank you for giving it the fruits that it is craving!

Add Fruit to Meals

By tossing fruits into foods you are going to eat, you can up your fruit intake. Here are some suggestions for doing so.

 Slice up a banana or peach to put on top of your cold cereal.
 Throw fruits on top of your oatmeal. Or add a handful of dried fruit to the oatmeal as it is cooking.
 Toss blueberries into your pancake batter.
 Top waffles or pancakes with a mixture of berries.
 Mix plain yogurt with your favourite diced or pureed fruits.
 Fruit can make a great topper to any salad. Consider adding raisins, pomegranate seeds, sliced strawberries, grapes, apple slices, and mandarin slices to your greens.
 Throw some diced apples into your pork sauce.
 Serve orange slices alongside your chicken.
 Top pizzas with pineapple chunks.
 Slather fish with a fruit salsa.
 Add hunks of fruit to your kabobs before putting them on the grill.
 Serve cranberries with turkey or chicken. Apricots are also good with poultry.
 Serve mango chutney with your favourite meat dishes.
 Toss kiwi slices or other fruit on top of ice cream or frozen yogurt.

Eat More Fruit on Its Own

By making fruit easy to grab and eat, you can add a few notches to your fruit quota. Here are a few tips for keeping fruit accessible and ready-to-eat:

 Keep a bowl of clean, ready-to-eat fruit on the kitchen table or a counter which everyone bypasses. Popular fruits are apples, bananas, and oranges.
 Grapes sweeten up and change texture when frozen. By keeping a bag in your freezer, it's tempting to grab a handful to pop in your mouth.
 Keep jars and cans of fruit in the fridge and pantry; if it catches your eye, you're more apt to eat it.
 Buy pre-cut fruits such as watermelon, pineapple, and cantaloupe to make grab-and-go even more convenient. Serve with a side of yogurt for dipping if you desire.
 Cut-up apple slices are yummier when served with a side of peanut butter or caramel sauce for dipping.
 For a fun snack, skewer pieces of fruit on bamboo sticks for a twist on kabobs.
 Individual serving packages of fruit or applesauce are super-convenient.
 For a quick dessert, slice fruit into a bowl and top with a dollop of whipped cream (optional).
 Baked apples and baked pears make a great dessert.
 Fruit salad is a popular dessert.
 Frozen juice bars, store bought or made yourself, are easy and fast.

Fruit on the Go

As you are dashing from one place to another, fruit can be a portable grab and go item.

 Add dried fruit to trail mix.
 Keep a baggie of dried fruit in your desk.
 Toss a piece or two of fruit into your bag to nosh on as you go from one place to another.
 Choose fruit options like apple slices or fruit cups instead of fries at fast food restaurants.

Drink Your Fruits

If you are having trouble getting your fruit allotment, it may help to drink a serving or two.

 Skip the morning coffee and have a glass of 100% fruit juice.
 Bypass the sugary fruit punches and serve 100% fruit juice.
 Pack juice boxes into lunches instead of sodas or sports drinks.
 Add pieces of fruit to your water glass.
 Add tons of fruit to smoothies and milkshakes.

Good luck getting more fruits into your diet!

How To Eat Five Servings Of Vegetables Every Day

If you’re having a hard time eating your veggies, try these tips for how to eat more vegetables everyday.

Eating five servings of veggies every day is a challenge for most people. But it doesn’t have to be!

Nutritional experts recommend we get at least five servings of vegetables every day. Veggies are packed with vitamins, minerals, and fibre. They supply tremendous health benefits with no drawbacks. Your body will thank you for all the extra vegetables you give it.

Add Vegetables to Your Foods

By tossing veggies into foods you are going to eat, you can dramatically up your intake. Here are some tips to help you do just that:

 Add thinly sliced veggies to your next sandwich. Popular choices include cucumbers, sprouts, and lettuce.
 Shred vegetables and serve the pile of shreddings as a side salad with your favourite dressing on top.
 The next time you make scrambled eggs, throw in some peppers, mushrooms, onions, and such.
 Shred or finely dice carrots and add them to sloppy joe mix or spaghetti sauce. Add other vegetables as well. If you don't like their texture, puree or blend them before adding them to the sauce.
 Toss a few extra handfuls of vegetables into soups and stews.
 Use pureed vegetables for sauces.
 Add tomato juice or pureed veggies to cake batters and brownie mixes. Few people will notice.
 Make vegetable kabobs. Alternate hunks of vegetables with meat next time you pull out the skewers.
 Order your next pizza topped with veggies instead of meats.
 Serve rice or pasta in a hollowed-out pepper so you'll be encouraged to eat the "bowl."
 Replace your regular burger patty with a veggie burger.
 Use vegetable juice instead of meat-based broths in your cooking.
 Add diced veggies to store-bought salsa.
 Have a side salad with your lunch instead of fries or a bag of chips. And start dinner with a salad.
 Make carrot cake instead of chocolate cake.
 Stir-fries are the perfect meal to throw additional veggies into. Fill that wok with your favourites!

Eat More Veggies on Their Own

By making veggies easy to grab and nosh on, you can kick up your quota.

 When you bring veggies home from the store, take a couple minutes to cut them up so they are ready to eat. Store them in a see-through container in the fridge at eye level.
 Instead of plopping down with a bowl of chips in front of the TV, fill a plate with veggies and a side of dip. Popular dipping items include salsa, your favourite salad dressing, peanut butter, cottage cheese, and your most loved condiment.
 With every meal, serve a platter of raw veggies in the middle of the table.
 Cherry tomatoes don't need to be refrigerated; keep a bowl on the counter so you'll be tempted to grab one when you pass by and toss it into your mouth.
 Frozen veggies couldn't be more convenient. Microwave or heat some on the stove for a super-speedy snack or to serve with a meal.
 With bagged salads available, getting more greens is easy. Give the greens a quick wash, toss some other vegetables on top, spritz with salad dressing (if desired), and enjoy!
 Vegetarian sandwiches and veggie wraps make great meals or snacks on the run.
 Carrot and celery stick are handy to grab and take. Other veggies (like bell peppers) work, too.

Drink Your Vegetables

Drinking some of your veggie servings is a handy way to get them into your body.

 There are some very tasty canned and bottled vegetable juices on the market. Keep searching until you find one that makes your taste buds do the happy dance!
 Consider purchasing a juicer to make your own vegetable juices.
 Use beet juice and carrot juice in cocktails.
 Vegetable smoothies are a refreshing drink. Dr. Oz loves a spinach smoothie.

With a little forethought, getting your five servings of veggies every day will be cinch!

How To Eat Less During The Holidays

No one wants to completely give up their favorite foods on the holidays. We may try to convince ourselves that mashed cauliflower really isn’t all that bad, but in reality we greatly miss our mashed potatoes. The same goes for desserts when you try to substitute low fat options for old time favorites. It doesn’t have to be this way though. There are ways to cut the calories in holiday baked goods without ruining the flavor.

Skip the Nuts

One of the easiest ways to cut the calories in holiday baked goods is to to omit the nuts. Nuts are only a bonus in most desserts aren’t necessary. If you think you’ll miss the texture of the nuts, look for low calorie ways to add crunch to your baked goods, such as puffed rice.

Cut the Sugar

Most baked goods can have up to a third of the called for sugar omitted and still taste wonderful. This saves a ton of calories. One teaspoon of sugar contains 15 calories. Just think what omitting 1 cup of sugar from a cake recipe would do. You do have to be careful though. Some baked goods get their structure from sugar, such as icing and cookies, and omitting sugar can ruin the recipe.

Substitute the Oil

Oil is used in many baked goods simply as a way to keep the item moist. In most recipes, you can substitute some, if not all, the oil for a low calorie option, such as apple sauce. The apple sauce keeps the cake moist, but has a fraction of the calories that vegetable oil contains. Some bakers have even been known to use baby foods, such as prunes, to keep baked goods moist.

Omit the Bottom Crust

Pie crust is loaded with fat and calories due to the fat used to make the crust flaky. Instead of creating a double crusted pie, only use a top crust. This is a simple way to cut the calories from the crust in half. Once you sit down to eat, you can even pick off the top crust from your slice of pie and save even more calories. This way, your guests are happy and so are you.

Invest in High Quality Nonstick Pans

No one ever thinks about the fact that cooking sprays and greasing a pan with shortening adds calories. This simple prepping of pans can increase the fat and calories in your holiday baked goods. That’s why it’s important to use nonstick pans. While nonstick pans can be purchased rather inexpensively. Many of the cheaper brands don’t work and will leave your cakes and cookies stuck to the pan. Instead, spend the money and invest in a good quality brand. Your waistline will thank you.

Keep It Simple

Did you know that for every cute doodad you add on to a cake or cookie, you’re adding calories? When you frost cookies and add colored sugar, you’re adding calories. When you add candy to decorate a cake, you’re adding calories. This doesn’t mean you have to skip decorating cakes and cookies though. Dyes are a great way to add color without adding calories. Another option is to use a cake stencil and use powdered sugar or cocoa powder. While this does add some calories, it’s no where near as much as some other decorating methods. Best of all, this tip will also save you money.

How To Spend Less And Eat Better

You can eat delicious and nutritious food everyday for surprisingly little money. Here’s how to shop and eat smart.

Plan Your Purchases

It’s easy to get carried away at the grocer’s and fill up your cart with a selection of tasty spreads, dips and desserts you don’t need. To avoid falling victim to this temptation start with the basics. Break down the meals or snacks you need for a week and figuring out how much food you’ll need.

For example: you need five breakfasts? Grab a bag of oatmeal and some apples. Lunches? That’s easy: pick up a loaf of bread and a few sandwich stuffers– peanut butter, cheese and ham are good choices. For snacks grab healthy, filling treats like bananas, apples, and yogurt. As long as you keep tabs on your purchases by figuring out where they fit your weekly meal plan you’ll avoid impulse buys which add dollars to your bill and calories to your waistline.

Pick the Right Produce

When it comes to buying fruits and veggies it’s important to shop around. While packaged foods are often cheaper at chain stores like Loblaws, fruits and veggies are usually cost less at local vendors. You can save a bundle and get more nutrition by sticking to seasonal fruits and vegetables.

Also, when shopping for fruits and veggies steer away from pre-packaged and pre-washed items so you’re not paying for labor. Pick inexpensive, wholesome and flexible produce like bananas, broccoli, and bean sprouts. These three are great choices because they can be used in a variety of ways. Bananas are a good snack or dessert and broccoli or sprouts can be steamed or stir-fried. For creative cooking ideas check out some of our broccoli recipes.

Be Creative With Flavor

Don’t spend cash on fatty sauces and dressings, make your own. A small bottle of salad dressing is expensive and full of preservatives. A healthier and cheaper alternative is to mix some olive oil, vinegar and spices to make your own. Learn how to make your own dressings: it takes minutes, costs pennies and is healthier!

Instead of buying fancy marinades have basic staples like lemons, canned tomatoes and soy sauce on hand. You can soak chicken in lemon juice infused with basil, stir-fry veggies with a touch of soy sauce and make a tasty spaghetti sauce with canned tomatoes, spices and random veggies. Don’t worry – your dishes wont be boring: as many top chef’s will tell you simpler often tastes better.

Go for Grains

Rice and other grains are cheap, filling, and a great source of low-fat carbs. Grains make a good side dish or salad and can be a lot of fun. You can stick to the basics and grab some rice, or be adventurous and try quinoa or couscous.

Pick Up Some Protein

Meat is notoriously expensive and not the healthiest choice. Instead of picking up T-bones or chicken grab some tofu. This inexpensive and wholesome food absorbs flavor and can be used in stir-fries, or sliced, fried and served as a tofu burger.

Beans are another cheap and healthy source of protein. At under one dollar a can, these legumes constitute a healthy bargain that’s hard to beat. Pick up a few cans and cook up a chili for dinner, or simply mix and marinate in wine vinegar and olive oil for a quick and hearty lunch.

If you must eat meat consider pork: it is the leanest and cheapest meat on the market.

Five Day Meal Plan For Optimal Nutrition

Struggling to find time to meal plan? This five day meal plan is perfect for anyone looking to optimize their nutrition!

When shopping for your produce, look for high-performance foods. Blueberries contain mass levels of antioxidants, which assist in purifying the blood via healthy digestion. Blackberries, apples, peaches, plums are in their prime at harvest time, Summer’s end.

Though small, blackberries have the world’s highest concentration of vegetal iron; perfect for vegetarians. Spelt bread is made with one of the ancient grains and is easier to digest than whole wheat. Buffalo is iron-rich and low in fat. Brown rice is high in vitamin E and easy to assimilate in the morning.

Avacados are rich in oleic acid, which improves digestion and adds vitality to hair, skin and nails. Supporting organic dairy farmers and boycotting conventional dairy is a good idea for your body as well as for the planet.

Om Yoga Breakfast:

Blueberry-almond milk shake, made with sprouted raw almonds and almond milk.
Bowl of low-sugar granola w. organic milk, blackberries, apples, peaches, plums.

Whole Proteinator:

Buffalo sausages, free-range eggs and spelt bread toast with butter

Mexican Sunrise:

(pre-cooked) Brown rice, sliced avocado, grated organic cheddar, sliced tomato, eggs, black beans and drizzle of organic olive oil

Easy Energy:

Sliced local organic fruit, with organic plain yoghurt and low-sugar. Wheat-free granola on top

Sweet Sunrise Breakfast wrap: free-range chicken sausages, eggs, cheddar, sliced orange pepper, mixed nutrigreens and dash of cayenne pepper in a spinach tortilla.

Snack ideas:

 Fresh pear, corn thins crackers with cream cheese and cucumber
 Handful raw organic almonds, fresh local apple
 Strawberry-organic coconut milk shake with a dash of Greens +
 Organic banana and a handful raw organic walnuts
 Yoghurt and peach-sliced (or plain yoghurt with any other fruit)

Lunch suggestions:

Free-range Chicken and Mango Salad:

(*prep the night before to take along) nutrigreens, chicken, mango, green onion, cucumber, bean sprouts, raw pumpkin seeds

Green Bean and Pistachio Salad:

Fresh, local green beans, garbanzos or lima beans, mint, shelled pistachios with lemon-zesty dressing
Nicoise Salad: green beans, navy beans, tuna, green olives, hard-boiled, sliced egg, tomatoes on a bed of mixed nutrigreens
Greek Salad: tomatoes, peppers, olives, cucumbers, red onion, goat or sheep feta, drizzle olive oil/balsamic vinegar/lemon juice
West Coast Salad: mixed nutrigreens, Indian candy salmon, Chevre, sliced mixed peppers and dash green onion

DINNER ideas:

Organic Sesame Beef & green veggie stir-fry over short grain brown rice
Currant-shallot encrusted Salmon with steamed broccoli/carrots, slivered almonds and roast potatoes
Spinach/artichoke stuffed free-range chicken breasts with local potatoes and steamed kale or chard
Spice-rubbed Turkey breast with baked beets, Winter squash and Arugula-walnut-pear salad side
Coconut milk-veggie free range Thai chicken curry over a bed of rice noodles

Low Carb Meals Delicious And Nutritious Breakfast Ideas

Learn how to make a nutritious low-carb breakfast. These recipes will keep you full throughout the day and are easy to prepare in advance for hectic mornings.

Low Carb Meals Delicious And Nutritious Breakfast Ideas

Eating low carb doesn’t require sacrificing flavor. You can cut back on carbohydrates and still enjoy delicious, satisfying meals.

Whether you’ve chosen to cut back on carbohydrates to lose weight, to get healthy or for other health reasons, you may find yourself in a rut. Remember that cutting back carbs doesn’t mean you should cut them out altogether. Select healthy carbohydrates and simply eat less of them.

A variety of diets advocate low carb dieting. Atkins, Protein Power, the Zone, Sugar Busters, Suzanne Somers and the South Beach Diet have meal plans proven to work for those who stick to them. You may opt for one of these programs or decide to cut back the carbs on your own and develop a program that works for you once you discover recipes and meal plans that you can stick with.

Eating a healthy breakfast actually helps you lose weight. By eating first thing in the morning, you’ll reduce the urge to nibble on unhealthy snacks mid-morning. It provides necessary energy you need to get through the first half of your day.

Ham and Egg Cups

This delightful breakfast entrée can be made ahead and refrigerated or frozen to eat later. All you have to do is heat a couple in the microwave, add a low-glycemic fruit and a beverage, and you have breakfast.

Ingredients:

 Cooking spray
 6 thin slices of cooked lean ham
 6 eggs
 1 cup of shredded cheddar cheese
 Salt and pepper to taste

Directions:

  1. Spray a standard size six-muffin tin with cooking spray.
  2. Line each muffin cup with a single slice of ham.
  3. Evenly distribute the shredded cheese in each muffin cup.
  4. Beat eggs in a medium mixing bowl.
  5. Scoop the eggs into the muffin cups. Salt and pepper to taste.
  6. Bake in a 350 degree oven for approximately 20 minutes.
  7. Remove from the oven when the eggs are firm. Allow to cool before eating.

Breakfast Pizza

Although there are some carbs in this dish, there aren’t enough to pack on the pounds. You can eat it open face or roll it up to eat on the run.

Ingredients:

 1 whole wheat tortilla per person
 1 scrambled egg per person
 1/4 cup of shredded cheese per person
 1/4 cup of diced bell pepper per person

Directions:

  1. Place the whole wheat tortilla on a baking sheet.
  2. Spread the scrambled egg over the tortilla.
  3. Sprinkle the cheese over the egg.
  4. Top with bell pepper or other vegetable.
  5. Bake in a 350 degree oven for approximately 10 to 15 minutes, until cheese melts.

Low Glycemic Fruits

When you eat low carb meals, you may select from a list of low glycemic fruits to eat with breakfast. These are excellent sources of vitamins and energy, and they add flavor to your meal.

Low glycemic fruits to enjoy:

 Cherries
 Grapefruit
 Apples
 Pears
 Plums
 Oranges
 Grapes
 Kiwi
 Bananas

Dieting doesn’t require skipping meals. Eat a nutritious meal to start your day, and you’ll find that you can be satisfied with food as you drop the pounds.

Starting a Low Carb Diet for 2022

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Looking for advice for Starting a Low Carb Diet in the New Year? This post might help.

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Starting a Low Carb Diet – Advice and Tips

Getting healthy can be a goal any time of the year, but many people make a commitment to get fit and lose weight as a New Year’s resolution. If you have plans to start a diet soon, then one of the best ones to start is a low carb plan.

This is a diet that lowers the amount of carbohydrates you consume in your meals and snacks. You’ll still be eating normal foods, but in a way that takes off the excess weight. You can still eat many of your favorite foods, including steak, chicken, guacamole, and more – but you’ll prepare your meals so that the carb count is lowered in a way that helps you shed pounds more easily.

How to Start a Low Carb Diet

Dieting always starts with knowledge, no matter which plan you intend to follow. If you don’t know what you’re doing when trying to lose weight, then you will make mistakes that keep the pounds on.

Having the knowledge that you need can mean the difference between success and failure with your weight loss goals. To begin, you need to choose the type of low carb diet that you want to follow.

There are several – and they’re all good as long as they focus on eating healthy foods and don’t require you to eat in a manner that would negatively impact your health. Some low carb diets focus on limiting the carbs, and boosting the amount of protein that’s eaten.

The focus of these diets is on eliminating the unhealthy foods, and when faced with a choice of food items, you would choose the one that had the most nutritional value, but the lowest number of carbs.

Other low carb diets emphasize limiting the carbs, but not the fat. You can eat foods that are high in fat as long as it’s the good kind of fat, such as an avocado or olive oil. Some of what these diets call for followers to consume are foods like meat, vegetables and even dairy.

Foods that aren’t in a natural state should be avoided. That means you avoid or strictly limit any foods that were processed and ideally try to choose fresh foods over those in a can, or quick foods like TV dinners that can be cooked in the microwave.

The number of carbs you should get on any of these diets can range in number. It depends on which one you’re following. On Keto, you’re looking at a total of 20 net carbs or less, while some low carb plans call for anything under 100 grams daily.

Many of the lower carb diets are already well known, such as the Mediterranean Diet or Keto Diet. One of the easier plans focuses on the way that people in the Mediterranean eat because the diet is known to be beneficial to the body. This diet is low in carbs but has an emphasis on fish.

It also focuses more on oils like olive oil – the extra virgin variety. With this type of olive oil, it means that it hasn’t undergone any heat treatment and it hasn’t been treated with chemicals, either.

On this diet, followers can eat fruits and vegetables, and of course, the fish or seafood that the diet focuses on. If it’s a refined food, then it shouldn’t be eaten on this low carb diet.

That means, you wouldn’t eat things like refined grains. No matter what the refined grain is in, you wouldn’t eat it. Some pastas contain refined grains, so you would have to study labels and ingredients to be able to avoid this.

You would also need to avoid processed foods, especially meats and any food where sugar was added to it. Your food choices would be more along the line of the ones that are found in nature, which don’t contain any additives.

Things You Need for a Low Carb Diet

You can start a low carb diet without buying anything other than the foods that you need to eat on the diet. However, there are certain steps you can take and things that you can buy that can make it more helpful to you.

These things can increase your chances of success on the diet. If you’re someone whose pantry is filled with processed foods and you have a store of sugary snacks, you really do need to clean out your pantry and your refrigerator.

If you eat sugar or salt, it can set off more cravings for those foods. After you’ve been eating healthy on a low carb diet for a bit of time, your cravings will subside. You’ll feel better and your cravings will start to be for those healthy foods once your body is used to eating sugar-free and low sodium.

Most people mess up when trying to eat low carb by forgetting that they may need a new way of cooking. Their meal plans may have consisted heavily of high carb comfort foods, like breaded and fried chicken.

Any food can be made low carb. But you’ll need to know how to do that. That’s why you should get cookbooks or invest in some meal planning software that can help you plan meals that are better for your body.

You need structure when dieting. That means you should have a plan. If you try to just wing it, you’ll more than likely fall right back into your old eating habits. Look around your kitchen and identify the gadgets that might sabotage your diet.

It might be an electric fryer that you put a lot of oil in to cook chicken nuggets or fries. Having it in your kitchen could tempt you. So either pack it away in your attic or get rid of it.

Invest in appliances that will help you eat low carb. You may want to buy an instant pot and a blender. These tools can prepare a meal or a vegetables and berries drink quickly.

Another item you may want to get should be a spiralizer. This gadget can be used to create low carb vegetable noodles, which you can use in your diet in the place of high carb pasta.

This way, you don’t have to give up eating pasta dishes. Finally, use a meal planner to plan out all your meals and your snacks. It can help you to not only know what you’re going to eat, but to create your shopping list and snack ideas in advance so you have something to grab to eat when you feel too hungry to wait for a meal.

Understanding the Number of Carbs You’re Consuming

When it comes to low carb dieting, you might have heard the term macros before. This comes from the word macronutrient. All it means is the types of nutrients you consume on a low carb diet.

Macros focuses on your carbs, proteins and the fats that you eat. Any low carb diet that says you need to be aware of the number of macros you’re getting just means you need to know how many grams you’re getting in each of those three main categories.

The number of macros involved in your carbs is going to depend on the number of carbs you’re aiming for in whatever low carb diet you’re following. Not all of the low carb diets are going to have the same number of carbs suggested.

There are some low carb diets that call for a higher amount of grams because they take into consideration external factors that may call for more grams. For example, if you’re involved in a heavy exercise routine, you may need to have a higher carb count than someone who’s only exercising moderately or not at all.

So, it would still be considered low carb even though you were eating more. You might be someone who doesn’t like the idea of taking the weight off quickly, which is what can happen with a low carb diet.

So you might aim to have 100 grams a day. This would lead to weight loss from healthy eating and can also be coupled with heavy exercise. If you want to choose to follow a low carb diet that only calls for 50 grams, then you can still lose weight in a steady manner.

However, many people want to take the weight off faster than that. They lower their carbs to where it’s around or under the 20-50 gram mark. You can do that and still eat healthy.

Your focus would be more on meat, along with berry fruits and vegetables as well as healthy fats. You can still have high fat dairy on a 50 gram low carb diet. Just keep in mind that if you are more physically active, the lower amount of grams may not be suitable for you.

You’ll have to pay attention to how your body reacts. Anyone who’s eating low carb should study the glycemic index. This index can quickly show you how many carbs are in the foods that you plan to eat.

Paying attention to this is an easy way to be able to track your grams to keep you from going over or under. In addition to that, knowing the glycemic index of a food can determine how that food will impact your glucose level.

You’ll want to know this if you have a medical condition such as diabetes, but you’ll also want to know it because it can help you determine if you need to watch for a crash after exercising if you plan your meals around your physical activity.

Some low carb diets consist of eating less than 50 grams consistently for the purpose of entering ketosis. There are test strips you may want to purchase to determine whether or not your body has entered ketosis.

Following the Ketogenic Low Carb Diet

The main gist of eating the keto way is to get your body to the point that it enters ketosis. When you go into ketosis, it means that your glucose levels are lowered. But it also means that your body stops using carbs for the fuel that it needs.

Instead, it’s using ketones to be able to function. Ketones occur in reaction to the fatty acids your body gives in response to the lowered number of carbs you take in. One of the reasons that many people choose to follow the keto diet is because it’s a quick way to shed pounds.

But it also helps the body drop fat. People who are on the diet see a lot of health benefits associated with the weight loss. These are things like lowered blood pressure, lowered cholesterol levels and lower glucose levels.

Normally, your meals will consist of a lot of protein and a lot of healthy fat. You can have fish and other seafood, too. You can also have dairy products like cheese. You can have vegetables and certain fruits that are low in carbs (mainly from the berry family).

You have to watch this, because some vegetables and fruits are higher in carbs. For example, sweet potatoes and corn are both higher than other vegetables in carbs. So are some fruits, such as bananas.

You’ll want to pay close attention because the number of carbs that you would want to take in should be as little as 20 or under for each day. There are some well know eating plans, like the Atkins 20, that you can follow to guide you so that you stick to that amount.

The keto low carb diet does focus on healthy eating by avoiding foods that are unhealthy and lead to weight gain. Remember that not all keto diets are the same. Some keto diets don’t focus on total carbs, but are instead based on net carbs.

This means it’s the carb tally of whatever you’re eating, but you subtract however many grams of fiber and sugar alcohol that is in the food. The reason for this is because fiber doesn’t cause your body to react with the same food response that a true carb does, since you don’t digest it.

Because you’re eating such a low amount of carbs, you will lose weight following the keto under 20 plan, even if you’re not taking part in any type of exercise. Because of the lowered amount of carbs, what many dieters do to maintain success is they break their eating up so that every couple of hours, they’re eating something.

If the thought of tracking your carbs, net carbs and macros seems like a lot of work, there are numerous fitness apps you can download that can help you easily keep up with everything.

Dealing with Sugar Cravings

Everyone has or will deal with a sugar craving. When you start following a diet, those cravings can sometimes seem to intensify. There’s a good reason why that happens.

When you consume sugar, the body releases some feel good hormones.

They make you happy and calm and this endorphin rush can be addicting. It’s no wonder why people struggle to break the sugar habit. But that doesn’t mean that there’s no hope for dealing with sugar cravings.

You can successfully overcome them so that they don’t make you miserable or wreck your diet goals. A sugar craving can hit when you’re bored, but you may not necessarily have a true hunger for it.

You just want that taste because your body has been conditioned to have it. So what you can do instead is when the craving hits, chew a piece of sugar free gum. You’ll still get that sweet taste even though there’s no actual sugar in the ingredients.

This will fool your body and satisfy the craving. Sometimes, though, not even chewing a piece of gum can quiet the craving. That’s when you need to give in. But that doesn’t mean you necessarily give your body the kind of sugar that not only fuels the craving but can lead to weight gain as well.

Instead, you give it something natural. Have some fruit instead. The natural sugar that’s found in low carb fruits like berries can help end the sugar craving and break a sugar habit as well.

Plus, you’ll get more nutritional value and health benefits from eating the fruit. Not all the fruit that you eat has to be fresh either. Having some fresh fruit might be more difficult if you’re on the go.

If that’s the case, you can have something like a low carb Greek yogurt drink that you make at home. You’ll get the sweet taste without the high carb content and it’ll be enough to end the sugar craving.

It might surprise you, but on a low carb diet, even one like keto, you can have dark chocolate. If the chocolate is 90% cocoa, it’s usually lower in carbs than chocolate such as milk chocolate.

You can find many dark chocolate bars that have just a few net carbs. You can also eat a snack bar. There are several varieties of snack bars that are low carb, low sugar and keto friendly that can help deal with any sugar cravings.

Sometimes having a sugar free mint can help to end any cravings that you might have.

There are times, though when no matter what you do, that sugar craving may feel like it’s relentless.

If that’s the case, then what you need to do is get busy doing something else. When you engage your mind or body in an activity, this helps you to stop focusing on the craving. You can do something like take your dog out for a walk, go to the gym or work on a project that makes you use both hands.

There are also many wonderful keto fat bombs you can make to satisfy your cravings. Some of them resemble delicious chocolate mousse or peanut butter cups, and you can’t tell much of a difference when it’s made from sugar substitutes.

Getting on a low carb diet may make you feel a bit lethargic in the very beginning. But a few days later, the energy returns and you feel better than ever and capable of committing to this way of life for the long haul.

You’ll be pleased knowing you can eat most of your favorite foods, and continue dropping pounds quickly and easily. You can adjust your carb count whenever you see the scale stall to help you shake off a plateau.

Five Day Meal Plan For Optimal Nutrition

When shopping for your produce, look for high-performance foods. Blueberries contain mass levels of antioxidants, which assist in purifying the blood via healthy digestion. Blackberries, apples, peaches, plums are in their prime at harvest time, Summer’s end.

Though small, blackberries have the world’s highest concentration of vegetable iron; perfect for vegetarians. Spelt bread is made with one of the ancient grains and is easier to digest than whole wheat. Buffalo is iron-rich and low in fat. Brown rice is high in vitamin E and easy to assimilate in the morning.

Avocados are rich in oleic acid, which improves digestion and adds vitality to hair, skin and nails. Supporting organic dairy farmers and boycotting conventional dairy is a good idea for your body as well as for the planet.

Om Yoga Breakfast:

Blueberry-almond milk shake, made with sprouted raw almonds and almond milk.
Bowl of low-sugar granola w. organic milk, blackberries, apples, peaches, plums.

Whole Proteinator:

Buffalo sausages, free-range eggs and spelt bread toast with butter

Mexican Sunrise:

(pre-cooked) Brown rice, sliced avocado, grated organic cheddar, sliced tomato, eggs, black beans and drizzle of organic olive oil

Easy Energy:

Sliced local organic fruit, with organic plain yoghurt and low-sugar. Wheat-free granola on top

Sweet Sunrise Breakfast wrap: free-range chicken sausages, eggs, cheddar, sliced orange pepper, mixed nutrigreens and dash of cayenne pepper in a spinach tortilla.

Snack ideas:

 Fresh pear, corn thins crackers with cream cheese and cucumber
 Handful raw organic almonds, fresh local apple
 Strawberry-organic coconut milk shake with a dash of Greens +
 Organic banana and a handful raw organic walnuts
 Yogurt and peach-sliced (or plain yogurt with any other fruit)

Lunch suggestions:

Free-range Chicken and Mango Salad:

(*prep the night before to take along) nutrigreens, chicken, mango, green onion, cucumber, bean sprouts, raw pumpkin seeds

Green Bean and Pistachio Salad:

Fresh, local green beans, garbanzos or lima beans, mint, shelled pistachios with lemon-zesty dressing
Nicoise Salad: green beans, navy beans, tuna, green olives, hard-boiled, sliced egg, tomatoes on a bed of mixed nutrigreens
Greek Salad: tomatoes, peppers, olives, cucumbers, red onion, goat or sheep feta, drizzle olive oil/balsamic vinegar/lemon juice
West Coast Salad: mixed nutrigreens, Indian candy salmon, Chevre, sliced mixed peppers and dash green onion

DINNER ideas:

Organic Sesame Beef & green veggie stir-fry over short grain brown rice
Currant-shallot encrusted Salmon with steamed broccoli/carrots, slivered almonds and roast potatoes
Spinach/artichoke stuffed free-range chicken breasts with local potatoes and steamed kale or chard
Spice-rubbed Turkey breast with baked beets, Winter squash and Arugula-walnut-pear salad side
Coconut milk-veggie free range Thai chicken curry over a bed of rice noodles

Alternatives For A Low Carb Breakfast

For a low-carb diet program, breakfast is the most challenging meal of the day. Gone are cereals, pancakes and toast. Here’s some interesting alternatives.

You are low-carb’ing. It is going well, but if you have to eat bacon and fried eggs (or a variation of it) for breakfast one more time, you will scream. So, how to get out of that rut? There are a number of non-traditional low-carb breakfast options, one only needs imagination.

Turning (breakfast) Japanese

Other than rice, much of the traditional Japanese breakfast fits well with low-carb eating. Grilled fish, rolled omelet, pickles, miso soup, all fit nicely into a low carb menu. Miso soup, particularly, is quick and easy, and could be partially prepared the night before. A standard recipe includes a block of firm tofu, chopped green onions, 3-4 tablespoons of miso paste, and 3 cups of dashi stock. Boil the ingredients together, and serve. Lots of pre-cooked low carb veggies can be added at this point; cabbage, bok choy, spinach, daikon radish, mushrooms…the possibilities are endless. Adding fish to this unique breakfast provides plenty of protein, is filling, and keeps your blood sugars stable.

Reversing your meals for the day

An old favorite in times gone by was steak and eggs for breakfast. During the low-fat diet phase, eating that much cholesterol-laden food was deemed taboo. However, recent research has shown that a higher-fat, higher protein breakfast can set up a person’s metabolism for the day. Even to a lay-person, this makes sense; eating a highly sugared, high carb breakfast (or no breakfast at all) leads to extremes in blood sugar, with significant drops 2-3 hours after the meal. Eating a high protein/fat meal provides a much slower rise in blood sugars, and a slower drop. The corresponding feeling of satiety prevents the temptation for a ‘quick-fix’ snack that would re-start the cycle of high/low blood sugars.

So why not eat ‘dinner’ for breakfast? If pressed for time, much of it can be prepared the night before, and quickly re-heated in the morning. Great options are roasted chicken, roasted turkey, lean pork or roast beef, with your favourite vegetable side dishes.

Good to go

If your mornings are a mad dash out the door, munching down in the car during your bumper-to-bumper commute, you can still have the best possible low-carb breakfast to go. Pre-cut some celery and fill with peanut butter or other nut butter, and pack in a zip-lock bag. Pre-boil some eggs, pack some cut veggies, and you are on your way. Or try this:

Gluten-free Low-Carb Flax Focaccia Sandwich

Recipe: Makes 1

 2 slices (1/6 of recipe) Flax Foccacia
 2 tblsp spreadable cream cheese
 2 tblsp crushed walnuts
 A few leaves of iceberg lettuce
  1. Cut the flax foccacia recipe into 12 slices. Taking two slices, place them bottoms – up
  2. Spread the cream cheese evenly on both slices.
  3. Sprinkle the chopped walnuts over one slice, laying the iceberg lettuce on top. Fold the other foccacia slice over. Enjoy!
    Your ‘sandwich’ will be filling and satisfying, full of omega-3, calcium, protein, and is a great portable breakfast to go.

With a little imagination, preparation, and willingness to try something different, your low-carb breakfasts will be delicious and exciting. You will never miss those donuts or danishes again.

Becoming A Healthy Eater

The life style of people today has changed a lot from the olden days. People don’t work hard enough to utilize energy which they have gained from the food they eat. After invention of computer, things have turned much easier to man. They gets all they want right in their door step.

In order to live a healthy life, it is important to use the energy which we gain from the food we eat. If we fail to do it, the excess energy is stored in our cells as fat which will be utilized in the future when the body runs out of energy. The modern man’s body never runs out without energy. These fats are easily accumulated in stomach, thighs, arms and butts.

This paves way to obesity. The recent study shows that most of children in America are suffering from obesity; even adults are not an exception. They also fear that this rate many increase rapidly and may turn more than half of the American population fall into this category.

As a proof to this unhealthy life style through out the world, many youngsters are suffering from cardiac diseases, diabetes, cancer, etc. The cardiac disease can be prevented by avoiding fat enriched foods. The vegetarian diet has very low risk rate to cardiac disease. Cancer is a deadly disease which spread mainly by smoking, drinking, tobacco, etc. Even though serious campaigns are made against these habits, people are still being addicted to the habit without realizing its seriousness.

After the age of 40, it is mandatory to take a complete body check up in a recognized hospital. For females it is mandatory to take mammography test every year as they are more prone to breast cancer.

People should intake food with diet consciousness in order to stay fit and healthy. Make it a habit to jog for at least half an hour a day. Yoga is a great way to keep your mind body fit. Yoga not only keeps the body fit, it stimulates the internal organs to secret their hormones regularly and improves the body stamina to a great extent.

Practicing Yoga makes body flexible, removes stress and increases the memory power. Never take hard digesting food at night especially meat, greens, etc., Add fruits into your daily diet which improves you skin complexion. Cycling is good exercise which activates the muscles in the legs, back and abdomen.

It is advisable to take foods rich in fiber content which don’t affect the body by turning into fat. Regular exercise is compulsory in order to keep the body in the perfect shape. Living a healthy life boosts confident level of man in his daily life.