Must-have And Must-avoid Foods For Diabetes

As per the American Diabetes Association, around 9.4%, which is 30.3 million Americans were diagnosed with diabetes in 2015. Such whopping numbers are scary, but diabetes can be controlled naturally with a few additions and subtractions in your diet. Here are three healthy, must-have foods and three must-avoid foods that you should include in your meals to keep diabetes at bay. Read on!

Healthy foods for diabetes

1.    Whole grains

Doctors suggest that high levels of fiber help in keeping diabetes under check. Whole grains contain refined white grains and higher nutrient levels. It is observed that consuming foods that are high in fiber is beneficial for those with diabetes, as it is known to slow down the process of digestion. Absorption of nutrients by the body at a slower pace helps in keeping the levels of blood sugar stable. When compared with rice and white bread, whole grains and whole wheat contain lower levels of the glycemic index. This means that whole grains have positive effects when it comes to controlling the blood sugar levels.

Some of the best examples of whole grains in your food are:

  • Buckwheat
  • Whole grain bread
  • Brown rice
  • Whole grain pasta
  • Rye
  • Quinoa
  • Millet
  • Bulgur

It is best if you can switch white pasta or white bread with options that contain whole grains.

2.    Blueberries

Did you know blueberries were known as the powerhouse of antioxidants? They are filled with fiber, and vitamin C. Blueberries also contain high levels of antioxidants as compared to vegetables and fruits. It also helps in reducing the risks of cancer and heart conditions. Moreover, blueberries contain anti-inflammatory properties. Along with blueberries, raspberries, strawberries, and blackberries are significant dietary measures to keep the diabetics in control naturally.

As per the American Diabetes Association, blackberries are superfoods that help in controlling high blood sugar levels. They are also high in fiber and vitamins. You can add three-quarters of a cup of fresh blueberries or strawberries, preferably any superfood berry of your choice, to non-fat yogurt. This can be a great addition to your breakfast.

3.    Fatty acids and Omega-3 acids

One of the best healthy foods to add to your diet for controlling diabetes is wild salmon. It contains omega-3 acids and also helps in lowering the risk of heart disease. Fish is packed with proteins but does not have carbohydrates. That is why they do not increase the levels of blood sugar. Consuming salmon helps in slowing down the process of digestion and also keeps you full.

Moreover, wild salmon also contains selenium and vitamin D, which keeps your nails, hair, skin, and bones healthy. Some of the other types of fish that you can include in your healthy diet are sardines, herring, and mackerel.

Foods to avoid in diabetes

1.    Trans fat

Foods such as peanut butter, margarine, creamers, and frozen dinners contain industrial trans fats that are incredibly unhealthy. Moreover, you can also find these in muffins, crackers, and baked foods.

Trans fats do not raise the levels of blood sugar directly, but they are associated with insulin resistance, a rise in inflammation, and lower levels of HDL cholesterol. These side effects are alarming for those who already have higher blood sugar levels.

 

However, trans fats are no longer in use in most of the countries as a part of the packaged foods. But, in case you do not know how to spot them, avoid the food items that have “partially hydrogenated” ingredients written in the packaging.

2.    Sugar-sweetened drinks

One of the worst foods that should be avoided entirely is sugary drinks or packaged drinks. They contain high levels of carbohydrates. Did you know sweetened iced tea also has 36 grams of carbs? Also, sugar-sweetened beverages are packed with fructose that may alter the metabolism of the body and lead to high levels of triglyceride levels and belly fat.

A recently conducted study process that consumption of 25% calories alone from such artificially-sweetened drinks can worsen heart health, increase the resistance to insulin, and lowers the metabolism rate. So, it is best to consume water and unsweetened iced tea and stop any drink that contains artificial sugar.

All in all, consuming sugar-sweetened drinks increases the risk of heart disease and diabetes and, therefore, should be kept at bay.

 

3.    Dried fruits

We know that fruits contain numerous minerals and vitamins. But when dried, there is water loss and increases the levels of these nutrients. This the reason, the sugar content is highly concentrated, which is terrible for those with diabetes. For instance, carbohydrates content in raisins is three times that of grapes.

So, if you want to keep your blood sugar levels stable, you do not have to skip fruits entirely. You need to stick to fruits that have lower levels of sugar, such as fresh berries.

Reference Links

https://www.ncbi.nlm.nih.gov/books/NBK279012/

https://www.cdc.gov/diabetes/managing/eat-well.html

https://www.diabetes.org/resources/statistics/statistics-about-diabetes

 

Need a New Year’s Resolution? Here’s a List of the 9 Best Healthy Ideas

The new year is just around the corner which is an exciting time to start fresh and focus on new beginnings. Making certain commitments and goals for the next year should be something you must look forward to, hence we have listed here a few resolutions for you to choose from;

1. Exercise Mindful Eating

Most of us have the habit of eating while watching TV or other distractions and we tend to overeat. Overeating also happens when we enjoy food a lot and gulp down more than required. Remember that any food that you eat after you feel full is just a waste which will only spoil your health hence avoid overeating.

2. Take Adequate Rest

You must be knowing the importance of sleep but still, most people do not sleep timely due to various distractions such as watching videos on the phone which means your body is not getting enough rest to function right hence start sleeping timely and adequately.

3. Embrace an Attitude of Gratitude

Take some time out every day to reflect on what you are grateful for today. Checking this every day is going to help you learn to embrace the attitude of being thankful for what you have which brings positivity in life.

4. Walk 30 Minutes Every day

Apart from mental health, you also need to take care of your physical health hence make it a habit to walk at least 30 minutes every day. Such short commitments will make sure that you follow it every day.

5. Try to take the Stairs

Making small changes every day will bring a big difference, hence start from something as simple as taking the stairs instead of the elevator and this will benefit your health in the long run.

6. Maintain Hygiene

To maintain good overall health, it is important that your surroundings are neat and clean which means that you need to start cleaning and decluttering your house so that you do not fall sick due to any infestations or mold problems. Get exterminators to spray the required medicine to eliminate such infestations and also make sure that you clean the molds which may affect you and your family’s health. Use respirator masks for mold cleaning as molds are known to release a low level of volatile organic compounds that affects the health badly, hence take the required precautions while dealing with it.

7. Cut Stress Out

Stress is inevitable in today’s world but too much stress can cause serious damage to your mental health, hence you need to take things lightly and deal with stress then and there instead of letting it grow more into depression. Get help as soon as you can to eliminate the source of stress to stop it from growing further.

8. Stay in Touch

Growing your social bong is necessary as we are humans who crave to be around others who care for us hence this year, focus on giving more time to your family and friends instead of fixating on your mobile.

9. Travel More

All work and no break is not good for anyone, hence making it a point to take vacations at an interval of every 3-4 months to rejuvenate yourself and experience new places in your life is important.

It happens many times that people break their resolutions owing to certain other burning commitments and situations but even if that happens, take some break from your resolution and finish off the other tasks which are your priority and once that’s done, do not forget to resume the promise you made to yourself as it does not matter if are unable to follow it 365 days but trying to stick to the resolution as much as you can is what the new year’s spirit is about.

Essential Tools You Need to Create and Maintain Your Eco Garden

Last year, over $36 billion was spent on gardening tools in the United States. For most people, having a garden is something they do to relax or grow healthy food for their families. Regardless of what your motivation for starting a garden is, you need to start this process with the right tools.

Having the right tools will allow you to create and maintain your new garden with ease. This is why investing in the highest-quality tools is so important. Read below to find out more about the essential equipment you need for gardening.

A Hand Trowel and Gloves

Most people fail to realize just how hard it can be to dig holes and prepare the soil for their new plants. The best way to make this process easier and less taxing on your back and hands is by investing in a quality garden trowel and glows. A quality trowel will allow you to dig holes quickly, which means you can get your plants in the ground in no time.

Getting a thicker pair of gloves will allow you to work in your garden for hours on end without fear of blisters. Instead of trying to buy a pair of gardening gloves sight unseen, go in and try on a few pairs.

A Sturdy Hoe is a Good Investment

One of the most important things you have to focus on when trying to plant a successful garden is removing weeds and shaping the soil. Neglecting to properly prepare the soil can lead to the plants dying quickly. With a sturdy and ergonomically designed hoe, performing this work will be a breeze.

While a well-built hoe may be a bit expensive, it is definitely worth the money. Be sure to check out the hoes on Easy Digging if you are looking for a great deal on the gardening supplies you need.

Remove Debris From Your Garden With a Quality Rake

Once you have all of your plants in the ground, the main thing you need to focus on is keeping this area clean and free of debris. During the fall, lots of leaves will start to fall from the trees on your property. While this fall foliage can be beautiful, it does not belong on the soil in your garden. Instead of leaving this debris in place, you need to remove it with the help of a quality rake.

When trying to choose a rake, be sure to consider important factors like the size and the quality of the tines. Getting a rake that is too flimsy will make it very difficult to use it. This is why spending more money on a top of the line rake is your best course of action.

Seek Out the Help of Professionals

If you are unsure about what gardening equipment you need, be sure to consult with a knowledgeable supplier. With their assistance, getting the right tools for a competitive price will be a breeze.

 

Diet Plans – Nutrition Guide for Different Types of Sports

Almost all athletes need the same nutrition plan where they eat more protein for bigger and stronger muscles and carbohydrates for a supply of energy. However, there are some variations depending on the type of sport someone is undertaking.

Health and fitness experts have come up with different types of nutrition plans to suit a variety of sports. If you are wondering what is best for you, then this article is for you.

Footballer

With a need for speed and muscle gain, these athletes engage in detailed training. They have the goal of gaining more muscles, mobility and losing fat as well. Thus, they need a diet plan that will support this adequately. They need more protein dishes like meat, dairy products, and legumes. Carbohydrates are needed to supply enough energy for training while vitamins and minerals are needed in an adequate amount to support other body functions.

Runner

Running is an endurance sport that requires a lot of energy. A runner will be burning energy constantly as long as they are on the track. Some of them run for many hours a week and they need enough carbohydrates to support this. They also need minerals like potassium and calcium in abundance to support their metabolism and increase bone density for support. Protein can be eaten at average levels to support cell recovery rather than muscle growth.

Bodybuilding

Bodybuilders who are in it as a career participates in numerous tournaments and their dream is to win each one of them. Their goal is to have bigger muscles and lose as much body fat as possible. Thus, their carb intake should be relatively low, but they should never be omitted. What they eat in large amounts is protein both for muscle gain and repair. Many of them also tend to take supplements, and they use websites like steroids-evolution.net as their source.

Volleyball Players

Volleyball is a game of hands, and the players need strong arms, shoulders, and hips with a lot of mobility. These players are highly engaged in gym exercises like bench presses, rowing, and gym ball workouts, among many others. They need both carbs and protein in a balanced way. Thus, their main diet will be whole grains, meat products, and dairy products. Both vitamins and minerals are also needed to support other body functions. This makes vegetables and fruits an important part of the diet.

Swimmer

Many people enjoy swimming for leisure, but there are many who do it as a sport. They are always in the water practicing, and this requires a supportive diet plan. Swimming engages the entire body, and it is considered as an excellent cardio workout. For full-time swimmers, energy is key. Thus, whole grains, pasta, and rice should appear in your diet plan at all times. For stronger muscles, protein-rich foods should be included as well.

Final Word

As you can see, the nutrition plans are almost the same in all sports, but with small variations. The key players in the diet are carbs for energy and protein for stronger muscles. All athletes need to stay hydrated well by drinking enough water throughout the day. Other beverages like fresh fruit juices and shakes supply nutrients to the body, too.

Best Health Food Blogs to Follow

Healthy food is one of the most important things that should be on your list of daily routines.  Healthy Food makes it easy and enjoyable to eat well and feel great. Healthy living is all about a holistic and balanced approach. Get all necessary information from the blogs we chose you should follow for the best advice to help you live your best life.

1. Food and Health

Food and health are closely related. It’s very important to make healthy choices when we eat every day. All we eat today may come in handy in the future. Making balanced meals not only contributes to the body’s well-being but also helps to ward off diseases and medicines, making the best of everyday life.

2. DIY Home & Garden

DIY Home & Garden started in 2016 and they’ve been growing ever since! They have a local American feel with an international audience. While 80% of their readers are American, they now enjoy traffic from over 90 nations. They adore cooking and baking, and consider home-cooking DIY. They often share original recipes as well as family favorites. There are very few restaurants in the very rural area of North Carolina that they call home, so they cook at home more often than not. In this article, you can read about Recipe for  Chocolate Protein Booster.

Benefits of Adding MCT Oil Online to Your Diet Plan

What is MCT oil?

With the advancement in science and technology, humans are continuously digging for more information and design the ideal diet for an individual. The path-breaking discoveries and innovations have led us in the way to a safer world with excellent diet plans for all. One of the leading topics that nutrition experts and researchers are working on is the benefits of MCT oil. 

As mentioned earlier, this oil is used as a supplement as it contains medium-length fat chains or triglycerides. The prime reason to give more priority to this oil is that the medium-chain fats can be easily absorbed, digested and assimilated in our body. The side effects of using MCT oil in food preparation or as a supplement are much less than other oils used popularly.

Benefits of using MCT oil

The excellent benefits of MCT coconut oil in India are mentioned below.

Weight loss promotion

During the consumption of MCT oil, two hormones, Leptin and Peptide YY, are released in our body. Both hormones create a fullness feeling when consumed with food. The concentration of the medium-chain fats is higher in this oil, thus allowing safe applications in high-heat preparations. Due to the full effect, a person does not feel hungry and can easily control the cravings. This oil can aid in weight loss regime management for enthusiasts.

Low calorie

MCT oil which is available online adds 10% fewer calories to the food than traditional coconut oil. It means that a person, on a regular diet, will consume 10% calories from food prepared using coconut oil. Using MCT oil to prepare food can be a good way to cut down unwanted calories.

Instant energy source

Due to its excellent absorption and assimilation rate in the digestive system, it can be used as an instant energy source. This is why it can be used for breaking down stored fat. On regular consumption, it will not get stored in the fat cells yet promote fat metabolism and accelerate losing weight.

Brain fuel

As mentioned earlier, MCT oil breaks down easily and gets assimilated at a cellular level faster than normal coconut oil, it is perfectly absorbed by the brain cells and work as an elegant source of fuel. This oil passes through the liver cells and acts as a fuel source for various tissues, especially the brain.

A good ingredient for ketogenic diet plan

The fitness buffs around the world are fascinated by the concept and usefulness of the ketogenic diet. MCT oil can be used as a perfect ingredient to prepare food according to this diet plan.

It is now easy to find MCT coconut oil in various stores offering supplements. Get the best products and transform your life.

Summary

Medium Chain Triglycerides or (MCT) oil is the latest fad of the fitness buffs. This oil is way different from what we are consuming these days. It is found naturally in various sources. Let us dig deeper and find out its benefits one can avail. It is extracted from coconut oil and then purified to avail in this form.

5 Health Things To Be Wary Of As You Near 50

In the US alone, over 108.7 million people are 50 plus, inclusive of 76.4 million baby boomers, according to AARP. This figure is likely to add another 19 million over the course of the next decade.

AARP, a nonprofit, nonpartisan organization empowering people to select how they live as they get older, also reported that 51 percent of Americans think they actually look younger than their age.

As you draw nearer to the fifth floor, staying physically and mentally active can help keep you healthier, fit, and well, younger.

However, the aging process is different from individuals, as lifestyle plays a huge role. This doesn’t mean that you won’t experience some obvious changes in your mental and physical health.

However, you can take some early measures to ensure your aging body is going strong well into your later years in life.

Here are some things about your health that you need to be wary of as you near 50.

1. Respiratory problems

This is a common problem as you age, especially if the body suffers a disorder or infection.

When this happens, phlegm accumulates in the throat, irritates the air passages creating discomfort, and triggers coughing to expel the mucus.

Phlegm is usually white in color, but there are different other occurrences that present in different colors such as green, yellow, or mixed with blood.

If you’re coughing up green mucus chunks, it may be that there’s a bacterial infections in your lungs or bronchi, or a post nasal drip from a sinus infection.

This can be cured by avoiding foods like dairy, starchy food, and excess meat. Be sure to drink plenty of water, herbal teas, eat spicy foods, and take hot baths as home remedies.

2. Kidney problems

Once you hit your 50s, you have to come to terms with the fact that you can’t eat in the same way you did when you were younger.

Your activity levels decline with age, so there are things you did before that you may not be able to do with ease owing to bodily changes and aging.

Among the problems that may come include kidney disease, owing to a diet that contains uric acid foods.

Foods high in uric acid like red meat, seafood like fatty fish such as herring, tuna, lobsters, alcoholic drinks, and certain vegetables like lentils, mushrooms and more are to be avoided.

Some kidney problems like kidney stones form due to excess uric acid crystals that form stones and deposit them in the kidney. This causes extreme pain when one attempts to pass urine as the stones are trapped in the uterus.

Get serious about your diet, and make sure you get foods rich in fiber, protein, vitamin D, calcium, omega-3 fatty acids, and vitamin B-12.

Stay hydrated. Eliminate junk food from your diet, and trade chips, cookies, and cake for nuts, veggies and fruit. Also be cautious about what you eat when dining out. 

3. Eyesight

Ruth D. Williams, Clinical spokesperson for the American Academy of Ophthalmology says that when you need reading glasses, it’s one of the most annoying signs that signal ‘you really are aging’.

Williams adds that this is the first irreversible sign of aging, unlike others that can be managed like weight gain.

Look out for diseases like glaucoma, which can develop before you realize it. Others include early cataracts, trouble seeing while driving at night, decreased vision, flashes and floaters in the eye, pain, and redness.

A baseline eye exam usually done at age 40 is the best place to start with age-related eye care. Most signs of eye disease are subtle, which is why this exam serves as an important first step.

All the above signs should prompt a visit to your eye doctor, as they may indicate underlying problems like retinal detachment, or early indications of cataracts.

Other precautionary measures you can take is wearing sunglasses that offer 100 percent UV-rays protection, quitting smoking and avoiding second-hand smoke.

Protecting your eyes from the sun’s rays helps prevent cataracts and macular degeneration while protecting the fine skin around your eyes to reduce chances of getting wrinkles.

Eating vegetables like leafy greens, and fruits is also good for better eye health.

4. Heart problems

Aging also has an impact on your heart, but it isn’t as obvious as gray hair or wrinkles.

However, you need as much maintenance to take care of your heart, as you do for other aspects of your health. This is because the risk of heart disease and other related issues increases with age, especially for women.

Nieca Goldberg, MD, a cardiologist at NYU Langone Medical Center and National Volunteer Spokesperson for the American Heart Association, says women “become more insulin resistant” after menopause. 

For this reason, they need to stay away from sugar and carbs. If they can’t avoid it completely, natural substitutes and a rainbow diet is recommended. 

Goldberg suggests that women follow the Mediterranean diet that emphasizes veggies, fruits, oily fish, legumes, nuts, fiber-rich whole grains, and healthy oils like olive oil.

Read more: Click here for a free 7 day Mediterranean Meal Plan e-book.

As you draw closer to your 50s, be aware of heart attack and stroke symptoms to save your life. Not everyone experiences sudden numbness or severe chest pain during stroke or heart attacks respectively.

Goldberg says that for women, the tightness that comes with a heart attack can happen anywhere like left, right, or lower down. This can easily be dismissed as a stomachache.

5. Colon issues

It is important to know the best time to schedule a colonoscopy, unlike most people who think about it when they hit 50.

A colonoscopy is a procedure in which doctors examine the colon for polyps which could signal early signs of cancer of the colon.

In this procedure, the doctor sedates the patient for a painless process and then inserts a long, lighted tube – colonoscopy – to examine the colon.

If discovered early enough, colon cancer is preventable and treatable, but the symptoms are rare until the later and deadlier stages of the disease.

Colon cancer, according to the Colon Cancer Alliance, is the third most commonly diagnosed cancer, and the second leading cause of cancer death in people living in the US.

Almost 90 percent of new cases occur in people aged above 50 years, and starts small, with a slow-growing growth in the colon that could progress into cancer if unchecked.

Summary

Did you know that over 40% of American adult population between 40 to 59 is suffering from obesity today? This is alarming, to say the least. 

Each passing decade ushers you into a new stage of life complete with its own priorities and unique challenges. 

Checking on your health as you inch closer to a new decade is extremely vital. If you were taking it easy all this while, 50th birthday is the time to make some quick resolutions. 

About the author

Jenny Travens is a creative writer who has many passions and interests. Health and wellness is one area where she likes to contribute as much as she can. She has long been associated with Superfoodsliving.

Twitter – @jennytravens

Indulging In Food The Smart Way


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We all like to eat our favorite foods especially when we are feeling down, but that doesn’t mean that we have to eat two bags of crisps or order the second burger for takeout. It can be rather hard to lose weight while still being able to eat a few of the juicy and savory delights that make the stomach belly grow. If you want to lose weight in the right way and not experience the nasty boomerang effect and lead a healthy lifestyle, you need to revamp your bad eating habits, and yes, from time to time indulge in your favorite foods. Here are a few effective tips on how to indulge in food the right way without regretting doing it the next day.

Choose foods wisely

Start by stacking your pantry and fridge with healthy and nutritious produce. Bear in mind that many foods that offer the lighter version of something can actually be deceiving. Those who love to indulge in ice cream or chocolate may wish to buy diet-friendly lighter indulgences, such as fat-free ice cream. But they contain an abundance of sugar and artificial sweeteners that won’t help you lose weight properly. Choose only fresh and organic produce like fruits and vegetables. Opt for whole grains instead of white bread or pasta, go for foods rich in fiber like beans, lentils, nuts, and seeds. Many vegetables will help you cut off your tummy fat without having to starve or go on excessive diets.

Never skip breakfast

Probably you have read this on numerous other occasions, but eating a nutritious and protein-rich breakfast will fill you up with necessary stamina to survive the day. Try to eat protein-rich foods like eggs, cereals, or other nutritious dairy products like yogurt and cottage cheese. Make smart eating choices even when you don’t have time to prepare a healthy meal. Indulgence doesn’t mean that should eat a whole pizza in the morning or a full plate of sausages and beans. Instead of eating a large plate of omelet, go for one boiled egg with lettuce salad, and so on. If you skip breakfast, you will only end up eating more bad foods throughout the day because you are hungry.

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Don’t make ‘cheat day’ a regular habit

It is absolutely perfect to occasionally indulge in your favorite foods. If you happen to crave for those favorite foods constantly then you must pick a day when you can relax and eat the foods you love without feeling guilty. Burgers, chocolate, a glass of wine, donuts or some other delicious sweet delight like Edible Blooms UK have to offer are all okay. However, it would be wise to choose only one thing you really want to eat that day and not mix everything. Plus, don’t let your cheat day turn into a cheat week or a cheat month. Therefore never give yourself excuses to turn one indulgence into a new one. Satisfy your cravings with donuts but later make a smoothie for dinner and call it a day.

Opt for healthy snacks

Nibbling on French fries or crisps in front of the TV is a surefire way to gain unnecessary pounds. You can watch your favorite series and snack on delicious snacks without having to worry on gaining extra pounds if you only replace crisps and fries with healthier snacking versions. Choose raw vegetables and fruits, try air-popped popcorn or a handful of almonds or cashews or dried citrus fruits. What is more, do your best to chew slowly and mindfully. That’s right. One study has shown that people who chew their food slower then others felt full and didn’t gain weight that fast. Another good tip is to avoid eating monstrous portions of your favorite snacks. A small version will do the trick, plus you would enjoy it more.

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Find quality swaps and have small treats every day

it is perfectly normal to crave for certain foods, but if you are aware of their harmful effect on your health and organism, then find quality swaps to satisfy the craving while still enjoying in the food. Instead of eating chocolate cake, for healthy carrot cake cookie sandwiches, instead of a bowl of ice cream, try apple ‘donuts’ or chia seed and banana pudding. Use skim milk instead of cream in your coffee. Avoid sweetened drinks like cola or fruity waters but rather go for sugar-free lemonade or water. Furthermore, pizza, tacos, and burgers all have their own superfood substitute that you can make at home – check out these nine superfoods to boost your concentration. And if you have paid close attention to what you eat, you can treat yourself with small treats every day, and not feel guilty about it. A bar of chocolate won’t ruin your whole weight-loss plan.

Implement elementary and vital changes in your dietary choices and you will see better and bigger results fast. All it takes is patience and diligence, and you too can indulge in your favorite food the right way.

Healthy Food as a Lifestyle – Basic Snack Ideas for Busy People

Committing to eating healthier will never come on its own unless you really set that as a lifestyle goal. Healthy food doesn’t always taste as good as processed food that’s filled with buckets of sugar, so it can be hard to make the switch and deal with cravings. However, it’s not only possible to do, but something that you really should do to better your life, especially if you have children that are learning their eating habits from watching you.

What is healthy food?

Healthy is such a broad and vague term that it doesn’t end up meaning anything at all. If you think of low-calorie as healthy, then you’re not paying attention to the ingredient list and everything that comes with it. “Healthy” is complex, and we need to break it down to three main categories, the first of which is cleanliness. How clean the product list is literally meant how many ingredients it has. If your apple chips have any other ingredient except for apples – why would you be eating it? Remember that all ingredients need to be listed in order of most to least prevalent, so if sugar (or any other sneaky codeword for it) is listed as number one – skip it. Secondly, you want to look at calories to make sure you’re not overstepping daily recommendations, and lastly the macronutrients: how many proteins, fats, and carbs there are in the snack. Remember – carbs aren’t the enemy and you need them for energy, but you don’t want to overdo it.

Raw food

There is nothing cleaner and more nutritious than good old chopped fruit and veggies. Chopped carrots, celery, bell peppers, snap peas and similar crunchy veggies go great with a dip like hummus. Put a little bit of it in the bottom of a mason jar and then stick in the sliced veggies. It is an amazing and nutrition-packet snack that will keep you full and energized. A fruit option is similar, just make sure you coat the slices in a bit of lemon juice to stop them from browning and replace the hummus with some natural nut butter, or find a health food shop nearby with a great honey selection and get natural honey to dip in for extra energy. The crunchiness of the fruit and veg will mimic the crunch you’d usually crave in chips and crackers, curbing those craving and replacing them with something better.

Trail mix

There’s nothing easier to pack and snack than a trail mix. However, they can be quite expensive and there’s always something in the mix that you don’t particularly like. Go to the bulk bins in your local supermarket and buy everything separately. Go for plenty of seeds and nuts – unsalted is preferred to keep the sodium down – and when you look at dry fruit, try to find some with little or no sugar added (freeze-dried fruit is best for this). If you’re not strict on calories, you can add some dark chocolate or yogurt chips into the mix to make it more interesting. When you get home, make sure you mix it all well and proportion it, because if you just keep a big jar of it on your table, you’ll end up overeating, and then it doesn’t matter how healthy the food is.

Power bars

If you’re busy and on-the-go, you want something that is easy to eat when you’re en route to your next destination, that doesn’t require two hands and that is small and dense with calories. You can make your own power bars at home with your favorite nut butter of choice, granola or other cereal, fruit, seeds and anything else that gives you energy. Go for a no-bake version to make it even quicker to make, wrap them in individual packets and throw into your bag at the beginning of the day. You can also shape them into little truffle balls to make it even more convenient.

The key to healthy snacking is planning in advance and having something healthy on-hand when the cravings hit so that you’re not tempted to go to a corner store and pick up a candy bar. Use some off time on the weekends to prepare for the next week, so that you don’t have to spend time every morning thinking of and preparing snacks.

The 3 Most Dangerous Keto Diet Misconceptions

There are several misconceptions about diets. This is the reason people fail to achieve much sustainable success with diets.

Let’s get one thing clear. Diets do work. If you’re just looking to lose weight, any diet will take you there. As long as you follow instructions and as long as you stick with them long enough, you will get what you came for.

Losing weight is not an issue. The real problem is keeping the weight off. This happens again and again and again. It doesn’t matter the name of the diet. It doesn’t matter what year it is. It doesn’t matter how many people are excited about a particular weight-loss system. This will always be an issue.

It all boils down to sustainability and, unfortunately, if you believe in certain misconceptions about the keto diet, it’s only a matter of time until you get all that weight back. The worst part to all of this is that it’s all your fault. It’s not the fault of the keto diet. It is tried and proven. It is solid gold. People swear by it because it actually works.

If you’re looking for a sustainable and powerful way to lose weight, you can’t do any better than the keto diet. The issue is whether you choose to believe in certain misconceptions that eventually undermine and sabotage your success with this diet.

Misconception #1: The keto diet is hard

One of the most common misconceptions about the keto diet is that involves going into some sort of dietary twilight zone. It’s as if you’re going into some sort of no man’s land that people haven’t explored before.

Believe it or not, people are already keto at some level or other. They eat a lot of fat with some carbohydrates thrown in. That’s how a lot of people already eat. So, if you want to go full keto, it doesn’t take much of a transition. You’re already partly there.

Unfortunately, a lot of people think that you have to move mountains or you have to become a totally different person and completely reorient and change your taste buds for you to become keto.

This is discouraging; this sets up unnecessary obstacles, and it’s completely false. Look at your typical meal. Chances are there are certain keto items stare already. You’re partly there. So, don’t think that this involves some sort of very difficult transition from zero ketos to completely keto. It doesn’t work that way. You’re already partially there.

Misconception #2: You can’t transition into keto

Just as bad as Misconception #1 is the idea that there is no space for transition in the keto diet. The idea is that this is just another diet.

Think about it. The reason people fail with their diets is that they put this undue pressure on themselves to completely switch over to the new diet.

For example, if you adopted a high-starch diet or a vegetarian diet, the idea is to just go all in all at once. In other words, you go cold turkey. It’s like a smoker going from two packs a day to absolutely no cigarettes the next day.

That works for some people but, for the majority of people who go cold turkey, they will fail again and again and again until somehow, some way, if they’re lucky, they make it through. That is not a winning strategy.

A lot of people are able to achieve better success when they gradually or ease into their new lifestyle. That’s the secret. This is not a diet. It’s a lifestyle. It’s a new way of looking at the things that you put in your mouth. This is a new attitude that you’re assuming regarding your food.

When you change your relationship with your food, you change your outcomes. There’s no need to go through some sort of black-and-white transition. The more you think about the keto diet along these lines, the more unnecessary pressure you put on yourself. Last time I checked, when people operate under a tremendous amount of pressure, they are more likely to break apart. They are more likely to fail.

Misconception #3: Keto foods are unpleasant and unnatural

It’s very easy to develop an aversion to fat. Seriously. It’s too simple really. How come? Well, if you’ve been told for several decades of your life that something is wrong, eventually you will fall for it. Sooner or later, you will believe it. In fact, you will start interpreting your experience in such a way that reinforces or validates] what you’ve been told.

However, let me tell you a simple truth. Just because a lie or a misconception has been repeated millions of times doesn’t make it true. The same applies to high-fat diets. It’s only been recent that the scientific community has discovered that high-fat, low-carb diets are actually better for you than the standard American diet.

So, do yourself a big favor. Step beyond conventional wisdom and focus on your personal taste preferences. The good news is whatever flavor profile you like, there will be a keto-compliant meal plan for it.

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