When you are trying to be more health-conscious, it's good to have a healthy snacks list so that you have a few go-to snacks that you can munch on throughout the day when you get hungry. You always want to make sure that you are eating three well-balanced meals a day. However, you will also probably want to get in one healthy snack a day.
The best thing that should be first on your healthy snacks list is any kind of vegetable. Celery sticks and carrots make great little snacks. Eat them with some light ranch dressing, fat free peanut butter, or a little bit of hummus for a tasty treat. Eating more vegetables is a great way to make positive changes to our diet, and making them little snacks is a great way to do this.
Another great item that should be on everyone's healthy snacks list is granola. You can eat a granola bar, or you can eat it loose. For an extra tasty snack, put some granola in low fat yogurt. This is a great way to get calcium as well. Along these same lines, nuts and berries are also a great snack for the health-conscious diet. You can also put nuts and berries in yogurt or you can combine nuts and berries with granola to make a tasty trail mix.
Continuing on the healthy snacks list, the next item should be fruit. They say fruit is nature's candy. Enjoy some delicious strawberries or raspberries as a desert after a meal. Or have some peaches or a banana in the afternoon. Fruit is a great snack for anyone who is trying to implement healthy changes into their diet.
With any of these snacks, the main point is to make small changes in your diet. Start small, and add healthier items, so that slowly your daily routine includes choices that are more health-conscious.
A healthy shopping list is a must-have for everyone. Whether you want to lose weight or you just want to continue living a healthy lifestyle, a healthy shopping list will come in handy for you. A few things that you may be thinking about are a healthy grocery list and natural whole foods. On the contrary, you may also want to avoid anything that will give you unwanted fat. Below are recommendations that will help you work out this list.
1. Complex Carbs
You need to be eating lots of complex carbs. These are present in oatmeal, pastas and whole-wheat breads. Focus on buying the whole-grain or whole-wheat carbs. These are generally referred to as brown carbohydrates. They are very healthy, especially when you compare them to white bread or white rice (white carbohydrates).
2. Healthy Fats
Are you afraid of fats? Yes, you should, but not all fat is bad. In fact, a healthy diet must include healthy fats as a vital component. Contrary to what you may believe about it making you gain fat, it will actually help you lose it. The key factor to remember is to eat fat in moderation.
Veggies are widely known as healthy options; so, they should never lack in any healthy shopping list. All vegetables are good for you; of course unless you have a specific health condition such as hypothyroidism where you are advised to avoid specific vegetables. All you'll need to do is to make a list of the vegetables that you like, get them as fresh as possible and try eating them as raw as possible. Vegetables contain fiber, vitamins, minerals and they are low on calories. Organic is always the best way to go, as organic vegetables have not been sprayed with toxic pesticides that can not be washed off.
Just like vegetables, most if not all fruits are good for you. Keep in mind, they contain a lot of sugar, technically fructose and glucose. The sugar in fruit is no different than the sugar in candy, except that candy doesn't have beneficial minerals, nutrients and antioxidants. Additionally, fruits are packed with lots of vitamins. In your healthy shopping list, you can use fruits to replace any unhealthy snack. Just be sure to watch the sugar. No more than 3 servings of fruit per day is recommended. As well, organic is the best.
The body's immune system responds with inflammation when trying to destroy bacteria and toxins. Sometimes, this response kills or attacks healthy cells. Toxins may be produced inside your body, and taken from the outside. They are derived from whatever you drink and eat, absorb through your skin, or inhale.
Inflammation is a major medical issue, and may lead to diabetes, heart disease, allergic reactions, cancer and many other health problems. Toxins can cause inflammation by affecting your healthy tissue.
It's important to understand that there's a common source of toxicity. It can be controlled easily. This source is your diet. You need to remove unhealthy and empty calories from your diet, and replace them with essential nutrients. Here are some inflammatory foods to avoid.
Most vegetable cooking oils used in restaurants and homes have a high concentration of omega 6 fatty acids. They are also low in omega 3 fats. A diet rich in vegetable oils promotes inflammation. It may lead to inflammatory diseases, such as cancer and heart disease. Vegetable oils are the top inflammatory foods to avoid.
Excessive sugar intake may cause tooth decay. It's also linked to an increased risk of inflammation, obesity and chronic disease, such as type 2 diabetes and metabolic syndrome. In recent times, it's also been proven that sugar is a common cause of acne. When you consider inflammatory foods to avoid, it's important to reduce your intake of sugar.
Tans fatty acids can increase the level of bad cholesterol in your body. Moreover, they also lower the level of good cholesterol. Trans fats can also lead to inflammation, resistance to insulin and obesity. Thus, they cause many health problems.
Last but not the least, dairy products are also a major cause of inflammatory diseases. They can lead to stomach distress, diarrhea, constipation, skin rashes, breathing difficulties, acne and other problems. Dairy products are one of the top inflammatory foods to avoid.
Inflammation is the part of the immune response of the body without which the body cannot be healed and it can cause rheumatoid arthritis that can damage your body. It also plays a crucial role in cancer, heart disease and obesity. Foods that are anti inflammatory are ideal for the overall good health as they are effective in reducing heart disease risk, reduce blood triglycerides and blood pressure, keep cardiac problems in check and soothe stiff and tender arthritic joints.
Foods that are anti inflammatory include:
Fatty Fish - Oily fish like sardines, tuna, mackerel and salmon are very high in omega 3 fatty acids that help in reducing inflammation. It is also known to reduce heart disease by 23 percent. You can even consider fish oil supplements as it can cut inflammation.
Whole Grains - Eating whole grains as opposed to white bread, refined rice, cereal and pasta can help in keeping harmful inflammation at bay. This is due to the fiber content that reduces the levels of C-reactive protein which is the marker of inflammation in blood.
Dark Leafy Greens - Studies have revealed that vitamin E plays a crucial role in protecting your body from pro inflammatory molecules known as cytokines. Foods that are anti inflammatory include green vegetables that have vitamin E like collard greens, broccoli, kale, spinach. Dark green and cruciferous vegetables have higher concentrations of minerals and vitamins like iron, calcium and disease fighting phytochemicals.
Turmeric and Ginger - These spices are widely used in Asian cooking and have anti inflammatory properties. Turmeric is an ingredient that adds yellow color to foods and works in the body by helping in reducing NF-kappa B, a protein that regulates the immune system and triggers the process of inflammation. Ginger is also known to reduce inflammation in intestines.
Berries - Foods that are anti inflammatory include berries that are low in calories and fat and high in antioxidants. The anti inflammatory properties are anthocyanins which are a powerful chemical that gives berries its color.
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My name is Josef Bichler.
I have a passion for wellness and showing others how to live healthy lives. I have corrected my own health problems with the use of alternatives only and helping others to achieve their health objectives through lifestyle changes, detoxifying their body and through understanding the benefits of eating healthy.