Monday, May 20, 2019

Healthy Diet Daily


Whole grains come in all shapes, sizes, tastes and textures. With a myriad of B vitamins, fiber, iron, plant-based protein and minerals, each tiny grain delivers a nutritional punch. A whole grain has its natural bran, which holds a good portion of its nutritional value.
The complex carbohydrates present in whole grains digest more slowly than refined versions, keeping blood sugar levels (and cravings) regulated for sustained energy. They've also been shown to reduce LDL ("bad" cholesterol), help to achieve and maintain a healthy weight, as well as lower heart disease and diabetes risk. With whole grains, you've got many options not only in variety, but versatility in the kitchen, too.
From breakfast to dinner and everything in between, there's a grain out there for every time constraint, cooking level and craving. Here are the 4 most nutritious whole grains with tasty ways to add them to your daily diet. Its tiny, bead-like appearance makes it a whole grain alternative to refined white pasta, can be ground in your blender to make gluten-free flour for baked goods, and can be turned into a creamy grain main like this Millet, Lemon and Kale "Risotto."
Bran rolled, steel-cut and whole grouts are all the same grain presented in different ways. They're high in soluble fiber, helping to lower cholesterol, improve digestion, help manage a healthy weight, reduce risk of cardiovascular disease and more.
An everyday pantry staple that makes not only a fantastic warm breakfast cereal with rolled oats, but also risotto with steel-cut or pilaf with whole grouts.
They're also star players in desserts, like this healthier recipe for Honey Oat Roasted Pears.
Not often thought of as a whole grain, corn's bad-boy health persona should be limited to the refined versions of itself (i.e. high-fructose corn syrup).
Its standout nutritional features are lutein and zeaxanthin, carotenoids that help eyesight. As a whole food, corn is a unique grain in that it's eaten fresh from the cob, as well as dried in the form of cornmeal and flour.
For an elegant and healthy vegetarian entree with corn, try this Veggie Ragu on Blue Cheese Polenta.
Brown Rice
Whole grain brown rice is a low-allergen; gluten-free whole grain high in B vitamins, selenium, fiber and slow-digesting carbohydrates. Many varieties of white rice can be readily found in whole grain brown rice such as basmati, short grain and long grain.
Combined with a legume or bean, brown rice turns into a complete plant-based protein, as showcased in this recipe for Goat Cheese, Lentil and Brown Rice Rolls.
Black Rice
Inky-black with a slightly sweet, grapey taste, this dark-colored whole grain is one of the highest sources of antioxidants in any food, even more so than most fruits and vegetables.
It's excellent as a side dish, used as a bed for curries or made into a healthy dessert like this Black Rice Pudding with Mango, Lime, Passion Fruit and Coconut.

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Can Carbs Actually Be Good For You?

By    Expert Author Joan Kent

Okay, let's start by clarifying which foods we mean when we say "carbs." After all, vegetables are carbs, and so are fruits. Yet few people consider them carbs. In any case, they are, but the ones I'm talking about in this article are starches.
Starches include quinoa, lentils, parsnips, turnips, sweet potatoes, yams, rice, squash, beans, pumpkin, and such. They also include bread, pasta and cereals, but those aren't as healthful, so we'll focus on the first list above.
As you probably know, everyone seems to be avoiding starches (or in common parlance, "carbs") lately. Everyone's reading about avoiding carbs. Everyone is recommending that we avoid them, too. Everyone has lots of reasons to avoid them.
So why am I recommending the opposite? Why should you eat starches? When might starches actually be good for you?
They Help Defeat Sugar Cravings - That's Good!
Eating the right kinds of starches -- such as those in the first list above -- in controlled quantities within a meal or snack throughout the day can help prevent sugar cravings.
The reverse is also true. Avoiding starches may lead to cravings for sugary foods or even for wine or other alcohol.
Best Practice
Combine the starches with protein, vegetables and healthful fats - both at meals and even for snacks - and you can reduce the likelihood, and the severity, of sugar cravings. You may even stop the cravings altogether.
My research and clinical practice show this works and makes starches good for us - and worth eating.
If you'd like more help with sugar cravings, perfect! That's what I do. Please grab your free copy of "3 Biggest Mistakes People Make When Trying to Quit Sugar" when you visit

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Healthy Late Night Snacks That Help You Sleep

By    Expert Author Mandita Narayan

Whether you are an adult trying to figure out budgeting and how to fix the leaking faucet or a college student who has 2 tests and 3 submissions due in a couple of hours or a mom who is trying to keep it together without going crazy, we all need one thing to stay sane. What is it you ask? A good night's sleep. Preferably 8 hours, uninterrupted. If you are a mom, maybe try in 18 years.
Life of every age group (except preschoolers) in this day and age is stressful. Every individual is overworked and over-scheduled, trying to meet this deadline and get to that class. Despite our days planned and packed down to the minute, a lot of folks have a lot of trouble getting decent shut-eye. Some people may have a different kind of sleep related issue. They do not have any problems falling asleep, but more so staying asleep. Who these people are is beyond me, I honestly try to catch some snooze on my way to the dentist and my dentist is a 6-minute car ride away!
Nonetheless, nature seems to have a solution for every problem and sometimes never the other way around. But we are trying to keep the good vibes going so let's focus on the first one. So, before you find yourself in a doctor's office getting a prescription for Valium or a little friend known as 'sleeping pills', make sure you give naturally occurring things a try. Other than an over dependence on drugs and pills, it will also save you a few bucks, which can shamelessly be spent on a sugar overdose.
Nature has sleeping pills of its own and they work better than most drugs. You just have to find one that is best suited to your problems. Check out these healthy late-night snacks...
If you are from the group that has trouble staying asleep, then you should go for almonds. The issue of not being able to stay asleep may be due to a lack of magnesium and almonds are rich in this stuff! Also, almonds do wonders for your bones.
You remember how your mom used to push that warm glass of milk before bedtime when we were kids? Turns out milk isn't the only dairy product that can help you get a good night's rest. Cheese can do just the same- without the milk after taste! And not just cheese, break out the yoghurt too.
Do you like to get your greens in? Then that salad for dinner can go a long way than just keeping you in good shape. Lettuce has sleep-inducing characteristics. So, if you skipped lettuce in your salad for dinner, then you can always brew a tea. It's pretty simple and effective; boil a few large lettuce leaves in a cup of water for 15 minutes and add a couple of sprigs of mint. Drink this before bed and you shall sleep like a baby. This phrase has never quite hit home with me, mainly because, I can't get my baby to sleep... like a baby.
If you have an 8 hour window to catch some shut-eye and want to reduce the time it takes to actually fall asleep, then reach for that bag of pretzels. Yes, you read that right- PRETZELS! An increase in blood sugar and insulin levels cuts down the time it takes to actually fall asleep. Whether you can switch that up with a bucket of chocolate chip ice cream? Yeah, that might be pushing it.
Fish like tuna, halibut and salmon are rich in the vitamin B6 and this is the magical nutrient that helps make sleep inducing hormones, melatonin and serotonin so that you can sleep like a... Koala (Koalas sleep 22 hours a day!)
Chamomile Tea
Living up to clich├ęs, chamomile tea is known widely to have sleep-inducing properties. It also acts as a mild sedative and may help numb the pain from the daily grind. On a serious note, this tea has made it across the centuries, so it's worth a try, no? If you want to take your chances up a notch, then try adding a spoonful of honey. The sugar from the honey increases insulin levels, making it easier to dose off.
Love breakfast for dinner? Now you have a reason with solid scientific back up to indulge in a bowl of cereal every night. Carbs from the cereal and calcium from the milk are two great sources that can help you score some zzz's.
Have a knack for mid-Eastern cuisine? Me too. Here's another reason to not stop snacking on Hummus (the best dip ever?). Chickpeas are rich in tryptophan which make it easier to get some sleep and stay asleep. The one advantage of trying this even if it doesn't work is that although you may not fall asleep, you get to eat lots of hummus.
Sleep is one of the best things on the planet that rejuvenate our bodies and comes for free. Don't take it for granted. If you have spare time, stop scrolling on social media and go take a nap!
Mandita has been a sufferer of sleep apnea for many years, which caused her excessive loud snoring. As this is a sleeping disorder that is not widely spoken about, she found it hard to locate information to help her understand the causes and symptoms of the syndrome, and also the treatments available.
She created - a site designed to help suffers of Snoring and various types of sleeping disorders. The site has information on all aspects of sleep heath and hygiene to help everyone get a better nights sleep.

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Healthy Eating - Exercises to Help Establish Your Mindful Eating Technique

By    Expert Author Beverleigh H Piepers

Mindful eating requires practice just like anything else. If you have never used mindful eating during meal time, now is a great time to start. By teaching yourself how to connect with your emotions you are creating a healthier, more aware eater. Associating with your feelings will make you less likely to eat for the wrong reasons. When we do not put any thought into our food, we often overeat because we are distracted or emotional and need comfort. These situations are just a few examples of how being aware of what you eat can increase your spiritual connection with yourself while decreasing your risk for serious chronic diseases, such as obesity and Type 2 diabetes.
To practice your mindful eating technique, try the following exercise...
1. Choose a small piece of food, such as almond, a slice of fruit, or a portion of chocolate.
2. Examine your food. Notice the color, shape, and texture. Is your food fresh? How does it compare to other foods just like it? Be sure to take in what you are about to eat with all of your senses.
3. Smell the food and think about how the fragrance makes you feel. Maybe it reminds you of a particular memory or the last time you ate this specific food.
4. Taste the food. Put it on your tongue but do not take a bite just yet. Notice the response of your salivary glands.
5. Take a bite of the food but do not consume the whole amount. Notice the taste and how the texture feels on your tongue.
6. Chew the food. This is an essential step because most of the time we do not chew our food long enough. While eating, think about how the food taste, what sound it makes while you chew, and how the taste changes.
7. When ready to swallow the food, take time to notice the feeling you get when the food travels down your throat to your stomach.
8. Say the name of the food out loud. Acknowledge the food and appreciate it. Think about where it came from and how it got to you. Think about the ingredients in the food and the effort put into either making it or growing it. Say a few words out loud about how the food made you feel. Notice any emotions that coincide with the food you just ate and think about how these emotions may affect your eating of this food in the future.
Finally, practice taking one mindful eating bite of your food at each meal. Dedicate one bite per meal to the steps taken in this exercise. Gradually increase this process, and soon you will be eating full meals mindfully.
Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.
For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to to learn about some of those secrets.
The answer isn't in the endless volumes of available information but in yourself.

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12 Local Foods That Amazingly Boost Metabolism

By    Expert Author Esbon Mwema

Metabolism is the chemical processes in the body that involves the break down of food substances into useful nutrients for the build up and repair of body cells and organs and their proper functioning. Apart from water which is known universally to be one of the essential components for excellent body functions, there are other foods good for boosting your metabolism.
1. Legumes
Legumes such as beans, peas and lentils contain proteins which takes longer to digest hence increasing the rate of metabolism. They are rich in fiber too, which helps in efficient digestion and absorption of nutrients into the body.
2. Nuts
Nuts are suitable antioxidants and thus help in bringing down sugar and fat levels in the body. They are rich in energy which keeps the body fueled up without eating much, and this leads to weight loss.
3. Berries
These are good in bringing down the much-loathed belly fat by burning huge calories and at the same time maintaining high energy levels. Berries are also known to be useful in fighting diabetes.
4. Citrus
Anybody can attest to the fact that fruits and especially citrus ones are fantastic for losing excessive weight. They are useful in digestion too and boosts the body metabolism to great lengths.
5. Seafood
Fish is very rich in omega-3 which is essential in the body for increasing metabolism and burning calories which is a suitable weight management mechanism.
6. Spinach
Spinach is one green vegetable known for its richness in iron which in turn boosts the amount of oxygen intake to body tissues through the blood.
7. Avocado
Avocado is rich in omega-3 and contains essential fats that increase the rate of metabolism in the body and keeping the body weight in check by lowering excessive sugars.
8. Spices
Although spices are not everyone's darling, there are very good for burning calories and also aids in digestion thus boosting metabolism.
9. Chocolate
Chocolate is good in adding up energy levels and lowering the intake of unnecessary fats and sugars. It helps to reduce the body weight and increase metabolism.
10. Coconut Oil
Coconut oil unbelievably helps to lower unnecessary fats because it contains fatty acids which limit the accumulation of lipids and boosting the rate of metabolism in the body.
11. Vegetable Soup
Among the numerous benefits of veggie soup is the ability to aid the body in digestion and uptake of nutrients and boosting metabolism.
12. Green Tea
Green tea is useful in breaking down the excess glucose stored up in the body. It lowers calories and boosts metabolism too.
High metabolism is vital for everyone at every stage of life for a proper and perfect body functioning.

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Monday, May 13, 2019

Healthy Eating - Which Foods Are Highest In Antioxidants?

by   Expert Author Beverleigh H Piepers

If you have been paying attention to health and nutrition, you likely know by now it is vital you take in a good dose of antioxidants every day. You encounter...
  • free radicals from your environment,
  • from the foods you eat, and even
  • from the stress you experience on a day-to-day basis.
All of this adds up and can do a number on your overall health. Fortunately, by eating foods rich in antioxidants, you can help avoid some of this damage. Antioxidants work to neutralize free radicals before they cause significant problems with your health.
So which foods are best? Which foods will help you say goodbye to harm's way? Let us look at the top picks to consider...
1. Dark Chocolate. That's right! Chocolate lovers rejoice! Eating dark chocolate can be a delicious treat as far as your health is concerned. Dark chocolate is lower in sugar than regular milk chocolate, and while it does contain some fat, it is coming from a healthier source.
Dark chocolate is loaded with antioxidants to help...
  • combat disease,
  • reduce your cholesterol levels, and help
  • boost brain health.
So, sink your teeth into a piece. But be sure to limit yourself to one or two squares only: this will help keep your calorie intake in check.
2. Pecans. Another food often overlooked, are pecans. They are an excellent source of antioxidants you might want to consider adding to your list of healthy foods. Rich in healthy fats, pecans are ideal for helping to stabilize blood sugar levels as well.
You will get a little protein and carbs from pecans, plus a reasonable amount of fiber. That makes it an excellent choice for people with Type 2 diabetes who are struggling with their blood sugar.
3. Artichokes. When you choose the vegetables to eat with your meal, chances are good you are opting for varieties like broccoli, carrots, or corn. While these are all nutritious choices, artichokes are better.
Artichokes are one of the foods highest in total antioxidant levels, so are great for combating disease. Artichokes are also loaded with dietary fiber and are a relatively low-calorie food.
4. Cranberries. A delicious fruit well-known for fighting urinary tract infections, cranberries are a must-have in every diet.
Eat them fresh though for best results. Cranberry sauce contains far too much-added sugar, so will not be an ideal option if health is your top concern.
Keep these delicious foods in mind and consider adding them to your diet today. They will all help you take your health up a notch.
Type 2 diabetes is not a condition you must just live with. By making easy changes to your daily routine, its possible to protect your heart, kidneys, eyes and limbs from the damage often caused by diabetes, and eliminate some of the complications you may already experience.
For nearly 25 years, Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to to learn about some of those secrets.
The answer isn't in the endless volumes of available information but in yourself.

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Plant Based Meal Plans for Beginners - Are They Healthy for You?

By    Expert Author Jim Rosenau

When I was researching how to lower my very high blood pressure, I discovered plant-based meal plans for beginners and I wondered are they healthy for you? It really wasn't a diet as in terms of someone selling a plan, it was simply incorporating plant-based foods into my life. I also read that meat and dairy products are very bad for you. Now some people will jump all over this and say you need meat to get your protein. I will get into that a few paragraphs down the article.
First of all why the withdraws? To simply put this, you have lived you're whole life eating meat. Your body has never experienced not having the animal fat that it had processed all this time. Same with dairy. Imagine this, from a young age you're eating dairy with your cereal. Your body grew accustom to storing that animal fat to burn at a later time. Being young most have so much energy that you're body actually burns most of it. What happens when we start getting older. You got it, we store it and don't get it burnt off.
Your body is like a machine, as it works through time, it develops the markings of time. I hope I made that make sense. It's like forensics when a gun has been fired off, it leaves the markings of the activity. So if your body has been accustomed to storing this animal product, that is want it knows to do.
When you make the change to a plant-based diet, you're body say's "wait a minute, I don't know how to work this, I have nothing to store". At first, you will feel great because you're burning everything eat, but I noticed after a few days, my body started craving the storing of animal fat. That is the reason for withdraw symptoms.
As I worked through withdraws of no animal by products, I had to keep focused because the world will not let you forget that it wants you to continue eating those products. You can see that on TV all day long. So I had to work on it. Something started to change. I started losing weight, I started feeling way more energy. I didn't feel tired anymore after I ate food. Matter of fact I felt amazing. You truly never know how bad you feel until you start feeling good. The withdraws subsided quickly once my body adjusted to actually burning what I was eating and not in storing mode.
One thing I was trying to figure out was my daily meals. I needed help. I looked into vegan prepared meals. I thought they would be like anything else, too much processed products. They were not. They actually have less sodium and very little oil. I actually had room to flavor them to my liking.
No, and I am a living testament to this. Now I am not a doctor or a nutritionist, I can't give you advice for your health. You need to see your doctor to make the best plan for you. I am only telling you my opinion. I have talked about protein in a recent article and actually broke down some of the best protein options. You can check that out by clicking here. Truth is living a high protein diet can actually cause more harm to your body. The protein really isn't the problem, it's the bad fat that comes with it.
Disease is possibly a by-product of this type of high animal protein diet. Just look in the world today. The countries that eat more of a plant-based diet have much less disease. Just look at the United States, one of the leading countries in obesity. One of the highest countries with type 2 diabetes.
You can get more of your daily protein just by doing a plant based diet. Plus you don't have the fat that stores on your body and so hard to work off. To me this makes sense. Oh did I also mention, my blood pressure is back to normal levels, I have lost 80 pounds and still going. Why wouldn't I do this?
Plant based meal plans for beginners are they healthy for you? Finding the right meal plan for you would be a great idea. Our busy schedules do not allow for us to every single day prepare and cook a meal. Especially with children. These meals are quick, easy and are strictly plant-based. Great for the kids after school as well. I would always use the meal plans to keep on track. I still cook my regular meals as well.
Why wouldn't you try to use these plans for controlling you're vegan diet and you're meat and dairy cravings. They don't have the animal by products, which means the fat intake is very low and they also have plans for weight loss as well. If you're a beginner, I would use these all day long until you have mastered you're plant based lifestyle. Please remember these are purely my thoughts and opinions and by no means backed by a doctor.
I would love to hear you're comments and have a full discussion on this topic or any other plant based topic. Please give me some comments. Have a great and healthy day!
Please feel free to check out my website for great reviews and great information

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