Tag Archives: Nutrition

The Easiest Ways to Boost Your Metabolism

Quite simply, metabolism refers to all chemical reactions in the body (the terms metabolism and metabolic rate are also used interchangeably). It’s basic science: the higher your metabolism is, the more calories you burn and the easier it is to lose weight. Conversely, if you have a slow or sluggish metabolism, you will likely feel low on energy, find yourself gaining weight despite your best efforts, and you might even struggle with depression or other mood disorders. Here are nine ways to boost your metabolism that you can start right away.

Don’t skimp on protein

While all foods raise your metabolic rate for about three hours after eating, protein raises it by up to 30%, compared to 5-10% with carbohydrates and 3% with fats, according to a 2014 study. Furthermore, protein is key to feeling full, therefore reducing cravings and overall calorie intake throughout the day. Strive to eat protein with every meal and snack.

Pretty woman eating bowl of salad at home in the living room

Drink green tea

Studies have shown that the simple act of drinking green tea can boost your metabolism by 5%, and burn more fat. Always opt for natural green, jasmine or oolong tea, and steer clear of canned or bottled versions that contain a long list of other ingredients (primarily sugar).

iced green tea
Image: Pixabay

Eat more spicy foods

Don’t like spicy? Well, maybe give it another shot. Capsaicin is a primary ingredient in hot peppers, and is known for its metabolism-boosting effects. One study even suggested that eating enough capsaicin could burn an extra 10 calories per meal.

spicy dish food
Image: Pixabay

Drink coffee

The news that coffee can boost your metabolism by up to 11% will probably make many coffee drinkers very happy. The leaner you are, the more coffee will likely boost your metabolism, and vice versa. Remember though, if you suffer from anxiety or insomnia, don’t overdo it.

hot coffee cappuccino
Image: Pixabay

Try interval training

Workout ruts and chronic cardio can wreak havoc on your weight loss plan, but high intensity interval training (HIIT) can seriously take it to the next level. Multiple studies have proven that short bursts of very intense exercise will burn more fat and increase your post-exercise metabolism much more than endurance cardio will. Instead of bee-lining it to the elliptical machine, try your gym’s Tabata class. You can also easily do HIIT at home, getting in a great workout in just 15 minutes.

tying shoes fitness exercise
Image: Pixabay

Drink cold water, but not with meals

Drinking water, period, will help to speed up your metabolic rate. One study even showed that drinking a half liter of water sped up children’s metabolism by up to 30% for an hour afterwards. Cold water might boost your calorie burning potential even more, but can also interfere with digestion if consumed with food. Keep your meal-time water to room temperature, but opt for icy cold any other time of day.

cold bottle water

 

Get up

Sounds obvious, but if you spend the bulk of your day sitting, your metabolism is suffering. Getting up every hour from your desk and walking around will not only burn more calories, but prevent you from developing some serious muscle imbalances (back pain, hunched shoulders, etc).

woman at work with tablet

 

Use coconut oil

Coconut oil contains medium chain fatty acids, which are known for their fat burning and metabolism boosting properties. Replace any vegetable oils you might be using (canola, soy, corn, etc) with coconut oil in cooking.

st lucia coconut pieces
Image: Pixabay

 

Get your beauty rest

Don’t roll your eyes at this one, as it is biologically nearly impossible to lose weight if you’re not sleeping enough. Lack of sleep takes a serious toll on your hormone levels, and in any battle against your hormones, you will not win. Studies show that lack of sleep is hugely related to obesity, due mainly to its metabolism-lowering effects.

sleeping woman city 

Whatever your goal, boosting your metabolism will raise your energy levels and support weight loss efforts. If you already do all of these things but still feel sluggish or like something just isn’t right, speak with your doctor.

Pros and Cons of Going Paleo

It’s the diet craze du jour for celebrities and serious nutritionistas alike, but what does the Paleolithic diet, a.k.a. “going paleo,” actually entail? Broadly, it means eating only what our primitive ancestors did: meat and fish, eggs, nuts and seeds, vegetables and fruit. Strictly off-limits foods include dairy, grain products and anything processed. Sounds like it could be healthy…but how difficult is it to eat like a caveman in 2015?

Let’s start with the facts. The modern paleo diet was introduced in the 1970’s by a nutritionist and exercise physiologist named Dr. Loren Cordain. He contends that advances in food production and processing have changed food more rapidly than our digestive systems have evolved to process it. We cannot adequately digest many modern-day processed foods, he says, resulting in increased risk for a host of chronic diseases.

Cordain’s theory remains a topic of debate among nutritionists, but that hasn’t stopped the paleo diet’s boom in popularity. Dozens of variations exist, each with its own slightly tweaked set of rules and promises of unique health benefits. Among the most widely followed is the version espoused by Dr. Mark Hyman, who famously counseled the Clintons after Bill’s quadruple bypass surgery in 2004, which emphasizes diet as a means to detoxify the body and cure disease.

In spite of its popularity, however, the paleo diet recently placed dead last in U.S. News & World Report’s 2015 Best Diet rankings. Evaluated by a panel of dieticians and health experts, paleo came in at number 35 of 35 trending diet plans, based on a variety of factors including nutrition, safety and probability of weight loss.

If you’re thinking of going paleo, first weigh the pros and cons:

Pro: You’ll Eat Only Unprocessed, Whole Foods

While there’s much debate among nutritionists about the “ideal” diet, virtually all agree that there are major health advantages to eating fewer processed foods, especially those high in sugar.

Con: It’s Highly Restrictive

The list of forbidden foods for paleo dieters is lengthy, which could make it difficult to stick to long term. Beans and legumes are not allowed, a definite downer for non-meat eaters.

 

paleo diet

Pro: It’s a Nutrient-Rich Diet

Unlike cleanses and other hyper-restrictive weight loss plans, the paleo diet packs plenty of nutrients. Protein is definitely not in short supply and with proper meal planning you’ll also get loads of vitamins, fiber and even calcium (coconut and dark, leafy greens are good, paleo-friendly sources).

Con: Eating More Meat is Costly for You and the Environment

According to Cordain, over 50% of the paleo dieter’s calories should come from animal protein. That can add up to a hefty grocery bill. There’s also the steep environmental cost, including greenhouse gas emissions, deforestation and water pollution.

 

paleo diet juice

Pro: You’ll Probably Cook A Lot More

The paleo diet’s numerous restrictions, including butter and vegetable oil, make take-out and restaurant dining a challenge.

Con: You Might Gain Weight

One of the diet’s major pitfalls is that it can be very high in saturated fat, which can quickly add up to extra pounds. If you’re considering the Paleolithic diet for weight loss, be sure to moderate your red meat intake.

 

paleo diet steak_edited

Bottom Line:

The paleo diet can be a useful tool to kickstart healthier eating habits, but it requires some planning and make-ahead meal prep. Load up on nutrient-rich veggies and lean protein, like poultry and fish, to keep saturated fat low and the odds of slimming down high.

6 Healthy Dessert Recipes for One

Have you adopted a healthier lifestyle? Your body is thanking you for it. As we all know, deciding to choose healthy doesn’t come without its challenges, especially when temptation is at every corner and you have a nagging sweet tooth that just won’t quit. But a healthier lifestyle doesn’t mean you have to give up all of your favorite indulgences, either. In fact, these healthy dessert recipes meet both cravings–letting you have something sweet that you can actually enjoy, and allowing you to maintain a healthy diet. These six single-serving desserts are minimal, healthy, full of flavor, and are sure to keep you happily on track. Who said you can’t eat good and feel good, too?

Dairy-Free Strawberry-Banana Ice Cream

strawberry banana

Ingredients

2 bananas, frozen

½ cup strawberries, frozen

½ teaspoon vanilla

optional: 2 tablespoons of your favorite non-dairy creamer

Instructions

Place ingredients in a food processor and blend until smooth (the consistency should be like soft serve ice cream). Freeze for one hour and serve cold.

Brown Rice Pudding

rice pudding

Ingredients

1 cup short grain brown rice

4 cups almond milk (or your milk of choice)

½ teaspoon cinnamon

2 tbsp organic cane sugar/coconut palm sugar

1 tsp vanilla

Instructions 

Combine all ingredients, leaving 1 cup of milk set to the side, in a rice cooker under the “Brown Rice” setting. Don’t have a rice cooker? Put ingredients in a saucepan on low-medium heat and cook for 35 minutes (or until rice is no longer tough). Once finished and the liquid has evaporated, add 1 cup of milk and mix together. Enjoy hot.

Peanut Butter Mug Cake

peanut butter mug cake

 Ingredients

2 tbsp brown rice flour

½, tsp baking powder

1 egg/flax egg

1 ½ tbsp melted coconut oil

2 tbsp almond milk

1 tsp vanilla

2 tbsp honey/agave, melted

2 tbsp peanut butter

dark chocolate chips (your desired amount)

Instructions

Combine flour and baking powder in a bowl and whisk together. Whisk in the rest of the ingredients (minus the chocolate chips) and combine well. Grab your favorite mug (a larger one works best) and pour in the batter. Top with chocolate chips. Microwave on high for 2-3 minutes and allow to cool for one minute before enjoying. (Original recipe here.)

3-Minute Banana Bread

 banana bread 

Ingredients

⅓ cup very ripe mashed banana (1 small banana)

3 tbsp coconut sugar

2 tbsp coconut oil

¼ tsp pure vanilla extract

4 tbsp brown rice flour

¼ tsp cinnamon

⅛ teaspoon baking soda

pinch salt

2 tbsp dark chocolate chips or chopped nuts, optional

Instructions

Place ingredients into a mug and microwave on 50% for one minute. Cook for additional 30 second intervals at half power until fully cooked, being careful not to overcook the bread. To check if done, place a toothpick into the center of the bread and wait until it comes out clean.

Recipe modified from lindsayannbakes.com. Find the original recipe and instructions here.

Greek Yogurt Chocolate Mousse

 chocolate mousse

Ingredients

¾ cup almond milk

3 ½ oz dark chocolate

2 cups greek yogurt

1 tbsp honey/maple syrup

½ tsp vanilla extract 

Instructions

In a saucepan, place milk and chocolate over medium heat until chocolate has melted completed. Add in honey and vanilla extract. In a bowl, spoon in greek yogurt and add chocolate milk mixture on top. Combine well and transfer to a glass and chill before enjoying. Add fresh raspberries and mint on top for more flavor. (Original recipe here.)

Piña Colada Chia Parfait

pina colada parfait

Ingredients

¼ cup chia seeds
1 ½ cups coconut milk

drizzle of honey
1 cup chopped fresh ripe pineapple
handful coconut flakes

Instructions

Before bed, grab a mason jar and mix chia seeds with coconut milk and place in fridge overnight. In the morning, mix thoroughly to ensure chia seeds aren’t sticking to the bottom of the jar. Blend pineapple in a blender or chop/mash finely. Place on top of chia pudding. Drizzle honey and sprinkle coconut flakes on top. 

7 Guilt-Free Healthy Holiday Recipes

With the new year on the horizon, many of us are establishing resolutions for healthier routines. Especially if your diet isn’t flexible, the holiday season ushers in a new set of challenges and temptations. It can be as difficult to find healthy winter recipes as it is to get to the gym three times a week. These healthy twists on holiday recipes include new and sometimes unorthodox ingredients to keep you on track without sacrificing quality and taste.

Baked Eggplant Ricotta

Serves: 2-3

Time: 1 hour

eggplantr

What you’ll need:

1 large eggplant

3/4 cup cornflake crumbs or panko

1/2 cup egg white

2 large tomatoes

2 teaspoons olive oil

2 teaspoons red wine vinegar

1/2 cup fat-free ricotta cheese

How it’s done:

Preheat oven to 450 degrees.

Slice eggplant into thin circles and set aside.

Pour egg whites and corn flakes into two separate bowls.

Dip eggplant in egg whites and coat with crumb mixture.

Arrange eggplant slices in a single layer on a nonstick baking sheet.

Brush oil on both sides.

Roast until eggplant is golden, flipping every 20 minutes.

Toss the tomatoes with the remaining olive oil and vinegar in a bowl.

Spoon ricotta onto each slice. Top with tomato.

Dark Chocolate Peppermint Bark

Serves: 5-10

Time: 2 hours 30 minutes

peppermint bark holiday recipes

What you’ll need:

10 ounces dark chocolate

1/2 cup peppermint candy

How it’s done:

Line small baking pan with parchment paper.

Melt dark chocolate using stovetop or microwave, until creamy.

Pour mixture on parchment paper and spread chocolate until 1/2 inches thick.

Put peppermints of your choice into ziplock bag and crush.

Sprinkle on top of melted chocolate.

Let chocolate harden in the refrigerator for 2 hours, then break into small pieces and enjoy.

Swiss Chard Spaghetti

Serves: 3-5

Time: 15-20 minutes

swisschard

What you’ll need:

1 head fresh garlic

2 pounds green Swiss chard

1 pound whole wheat spaghetti

1/2 cup Kalamata olives, cut

1 cup fat-free feta cheese

1/2 teaspoon olive oil

 

How it’s done:

Cook garlic on the stovetop with a small amount of olive oil about 5 minutes.

Stir in chard stems and leaves, and cook until tender.

Cook spaghetti in boiling water until soft.

Toss spaghetti with chard, olives, and garlic.

Serve sprinkled with feta cheese.

Baked Latkes

Serves: 2-4

Time: 1 hour

latke

What you’ll need:

1/2 cup egg white

3 medium potatoes

1 medium onion

1/2 cup oat flour

1/2 cup rolled oats

1 teaspoon coconut oil

 

How it’s done:

Preheat oven to 425 degrees and spray baking sheets with light oil.

Grate potatoes using grater or food processor and rid of excess liquid using paper towel or dishcloth.

Grate onions and add to potato mixture with oats, flour, oil, and egg whites.

Mold 1/5 cup into rounds.

Place in baking sheet and flatten. Repeat with rest of bowl.

Place in the oven to bake for 15 minutes.

Remove from oven and flip. Bake for another 10-15 minutes.

Serve warm with applesauce for extra flavor. 

Healthier Challah

Serves: 7-10

Time: About 3 hours

challah bread holiday recipes

What you’ll need:

2 teaspoons active dry yeast

1 cup whole wheat flour

1/2 cup raw honey

3 cups white spelt flour

4 organic eggs

1/4 cup grapeseed oil


How it’s done:

Add a cup of hot water to electric mixer and add honey and yeast.

Pour flour into a small bowl.

In a second bowl, mix two eggs and oil together.

When yeast has risen, stir in egg mixture.

Turn mixer on low and add mix in all ingredients.

Once dough has formed a ball shape, turn speed up and allow mixture to knead for a few minutes.

Remove dough from the bowl, lightly spray bowl with cooking spray and return the dough ball to the bowl.

Cover bowl and set aside in a warm spot for two hours.

Preheat oven to 350 degrees and split dough into two sections, then split each section into threes.

Roll each third into a tube-like shape. Lay side-by-side, pinch tops together and begin braiding.

Pinch bottom ends together. Transfer the two loaves to a parchment-lined baking sheet and allow to sit for 30 minutes.

Mix two eggs with two tablespoons water for egg wash.

Brush the tops of the loaves with the egg wash and bake loaves for 10 minutes.

Remove from oven and brush again.

Bake for another 10 minutes and serve warm.

Warm Spinach Salad

Serves: 5-10

Time: 20 minutes

warmspinach

What you’ll need:

10 cups spinach

2 cups white mushrooms

1 teaspoon olive oil

2 cloves garlic

1/4 cup sliced almonds

1/2 teaspoon black pepper

3 tablespoon cider vinegar

1/4 cup red wine vinegar

 

How it’s done:

Combine spinach, mushrooms, and almonds in a large serving bowl and set aside.

Heat oil in small frying pan and add garlic with light black pepper.

Cook until garlic is browned and add vinegar.

Pour red wine vinegar over salad and toss.

Peppermint Parfait

Serves: 8

Time: 15 mins

peppermint parfait holiday recipes

What you’ll need:

1 quart fat-free vanilla yogurt

1/4 cup dark chocolate candies

Light reddi-wip

2 drops peppermint extract

1/4 cup finely crushed peppermints

How it’s done:

Scoop yogurt into medium mixing bowl and combine peppermint, extract, and dark chocolate.

Top with whipped cream, peppermints, and fruit of your choice.

You can add a few drops of red food coloring for aesthetic if preferred.

High Protein Vegetarian Dinners for a Healthy Heart and Mind

Maintaining a healthy, active lifestyle can be onerous through record-breaking ice storms and Siberian-intensity windchill. Mid-winter blues can wreak havoc on our commitment to fitness and diet, ultimately undoing much of the payoff warm-weather workouts awarded us. Aside from self-driven exercise inspiration, making the effort to eat well during the dark months can make all the difference. There are a number of ways to keep yourself active this winter, including going out and dressing up, even in the bitter cold. Cooking warm, healthy meals is another way to keep yourself on track. These high protein vegetarian meals are high in calcium and protein, two essential energy-boosting nutrients. Swap another night of takeout for one of these rejuvenating recipes.

Nutty Quinoa Tofu Bowls

Serves 2

Protein: 43g

high protein vegetarian nutty tofu bowl

What you’ll need:

1/2 cup quinoa

2 teaspoons olive oil

1 cup broccoli florets

2 tablespoons peanut butter

1 tablespoon lime juice

1 small diced bell pepper

1/2 teaspoon grated ginger

4 slices extra firm tofu, baked

2 tablespoons roasted peanuts

1/2 teaspoon brown sugar

4 tablespoons soy sauce

1 tablespoon maple syrup

1 clove minced garlic

 

How it’s done:

Cook quinoa in water according to directions while heating olive oil in a skillet over medium heat.

Add red pepper and cook until soft.

Set in a separate bowl and add broccoli to the skillet.

Cover and steam until broccoli is tender.

Combine broccoli and peppers in a separate bowl.

Mix peanut butter, lime juice, water, soy sauce, sugar, and ginger in a small bowl and set aside.

Mix soy sauce, syrup, olive oil, garlic, and pepper in a small baking dish.

Place tofu in the dish and let marinate for 30 minutes, flipping the tofu regularly.

Preheat oven to 400ºF.

Place marinated tofu on baking sheet and bake for 40 minutes, until edges are dark.

Top each quinoa bowl with two slices of tofu and chopped peanuts. Serve warm and enjoy!

 

Cashew Noodles with Broccoli

Serves 4

Protein: 26 grams

Cashew Noodles vegetarian

What you’ll need:

5 cups broccoli florets

4 cups enriched egg noodles

3 tablespoons vinaigrette of choice

1/2 cup roasted, unsalted cashews

 

How it’s done:

Bring a large pot of water to a boil, add broccoli and cook until soft.

Set aside and return water to a boil.

Add noodles and cook through until soft. Drain well.

Put vinaigrette of choice, cashews, and 1/2 cup water into a blender and purée until smooth.

Return warm noodles to mixture and broccoli.

Cook over medium heat, tossing gently, until heated through.

Serve warm with tofu or other mixed vegetables if desired.

 

Zucchini Paneer with Chickpeas

Serves 4

Protein: 28 grams

Zucchini Paneer vegetarian

What you’ll need:

1 cup chopped tomatoes

4 medium cubed zucchinis

1/2 cup water

3 tablespoons grapeseed oil

2 tablespoons chopped ginger

1 chopped red onion

1 teaspoon fenugreek seeds

1 teaspoon turmeric

1 tablespoon garam masala

1 cup diced paneer

1/2 cup chopped cilantro

1 cup chickpeas

 

How it’s done:

Heat grapeseed oil in a large skillet.

Add onion, chopped ginger, and all spices.

Cook for three minutes. Add tomatoes, zucchini, and water.

Cook until zucchini is tender. Add garam masala and cover.

Heat a nonstick pan over medium heat and add remaining oil.

Fry paneer cubes until golden brown. Add to the zucchini and stir well.

Toss in cooked chickpeas and serve with rice of choice.

 

Mushroom and Black Bean Burger

Serves 4

Protein: 30 grams

Black Bean Burger vegetarian

What you’ll need:

2 cans seasoned black beans

1 cup sliced portabella mushrooms

1/4 cup vignette of choice

1 cup breadcrumbs

1/4 cup onion, grated

4 slices swiss cheese

4 tablespoons olive oil

4 whole wheat hamburger buns

1 cup spinach

1 large sliced tomato

1 egg

1/2 teaspoon chili powder

 

How it’s done:

Drain canned black beans and mash thoroughly.

Add bread crumbs, onion, egg, and chili powder to bean mixture.

Let sit for 5 minutes. Heat olive oil in a skillet over medium heat.

Make small patties from bean mixture and place the patties in the skillet and cook for 5 minutes, flipping regularly.

Place cheese on each patty, and continue cooking until burgers are heated through.

Toast buns until golden.

Place patties on buns and top with tomato, spinach, mushroom, and vinaigrette.

 

Spinach, Mushroom, and Ricotta Grilled Cheese

Serves 2

Protein: 25 grams

Grilled Cheese vegetarian

What you’ll need:

1/3 cup reduced-fat ricotta cheese

1/4 cup fresh spinach

1/2 cup mushroom of choice

1 tablespoon basil

1 clove garlic, crushed

1 tablespoon black pepper

4 slices sourdough bread

1 tablespoon reduced-fat butter

1/2 cup reduced-fat alfredo sauce

 

How it’s done:

Fry garlic in a small amount of olive oil over medium heat.

Remove from heat and add ricotta, spinach, mushroom, pepper, and basil to the garlic.

Mix well. Spread one side of each slice of bread with butter.

Divide the ricotta mixture in half and spread it on the unbuttered sides of two slices of bread.

Return the pan/skillet to the stove over medium heat and place the sandwiches in the pan.

Cook until cheese has melted and both sides are golden brown.

Sprinkle with extra seasoning and serve with Alfredo sauce.

The Best Nutrition Bars for On the Go

Ideally, we’ll get the vast majority of our nutrients from real, whole foods that come from nature. Realistically, this isn’t always possible; and sometimes we need a healthy snack alternative to get us to our next meal. Nutrition bars are a go-to for many, and there is a wide variety to choose from. Some are hands-down better than others, so knowing which ones to choose and which to avoid is key for making the healthiest decision.

Unfortunately, a lot of popular nutrition bars on the market today are packed full of added sugars, artificial flavoring, and coloring agents, along with binders, preservatives, etc. Knowing how to read ingredient labels is important (this actually goes for any processed food), and always keep in mind that the shorter the ingredient list, the better. If you see a long list of words you don’t recognize and can’t pronounce, this is usually a bad sign.

Without further ado, here are top five on-the-go nutrition bars:

Lara Bars

Lara Bars are widely sold not only at health-food stores (Whole Foods, Trader Joe’s, etc.), but often at conventional grocery stores as well. They have a very short ingredient list and combine tasty and satisfying flavors like almonds, walnuts, coconut, dates, and blueberries. These bars have no added sugars, although they are high in natural sugars from dried fruit; so eat them in moderation. Lara Bars aren’t particularly high in protein but are made of 100% whole food ingredients, so they definitely make the list.

Clif Kit’s Organic

The ever-popular Clif Bar brand has finally added a whole foods product with their Kit’s Organic Fruit and Nut Bar. Similar to a Lara Bar, Kit’s Organic Bars are made from nuts and dried fruits and contain less than 250 calories each. They also don’t offer much protein and are fairly high in sugar, but don’t include any added sugars or artificial ingredients, which is a huge plus.

Raw Revolution Live Food Bar

Raw Revolution Bars are more likely specific to health food stores,but are an excellent option if you can find them. The founder of the company is a natural food chef and nurse, and her bars are lower in sugar than Lara and Kit Bars. They also contain nuts and dried fruit, but provide extra booster foods like spirulina and sprouted flax seeds. All in all, these bars offer more nutrition, but they do use agave nectar, which can be hard on the liver. 

Quest Bar


Quest bars are significantly higher in protein (around 20 grams), which makes them a better choice for a pre- or post-workout bar. They are also high in fiber and have a sweet taste, so they aren’t a bad option as a healthy dessert alternative (or as a snack to ward off sugar or candy binges). Certain flavors of the Quest Bars do contain the artificial sweetener sucralose, but others don’t: Opt for cinnamon roll, coconut cashew, strawberry cheesecake, or chocolate peanut butter. All in all, Quest Bars are better than the above options since they’re higher in protein and fiber and lower in carbs and sugar; they do however contain artificial ingredients. 

Kind Dark Chocolate Nuts and Sea Salt

Kind bars are the least healthy of these five options, but probably the healthiest of the nutrition bars that you can find just about anywhere (including airport mini-marts). What’s not so great is that these bars do contain quite a few artificial ingredients (soy lecithin and glucose syrup, for example), but the dark chocolate nuts and sea salt variety is surprisingly low in sugar, coming in at just five grams. These bars are also pretty low in protein and do contain added sugars, but are not a bad option in a pinch. Just be sure to avoid the flavors that have over seven or eight grams of sugar. 

How to Make Your Own Nutrition Bars

Why not make your own nutrition bars? Instead of wondering if the endless store-bought versions are healthy or not, you can actually make them quite easily in the comfort of your own kitchen, and they keep well. These can make a great snack for the adults and kids in your family and can satisfy a sweet craving almost as well as those boxed cookies you might have hidden in the cupboard. Inspired by well-known nutritionist and author Nora Gedgaudas, this Chocolate Energy Ball recipe is surprisingly simple and healthier than your average, packaged nutrition bar.

chocolate energy balls

Chocolate Energy Balls

Ingredients

1 cup peanut or almond butter (no added sugars, preferably)

1 cup of nuts or seeds (your choice, can be walnuts, pecans, almonds, pumpkin seeds, etc.)

2-3 tablespoons of ground chia or flax seeds

1/2 cup unsweetened cocoa or raw cacao powder

3/4 cup unsweetened, shredded coconut flakes

5 tablespoons softened coconut oil or butter (also sold as coconut manna)

Optional: 1/2 cup of your favorite protein powder

Instructions

  1. First, grind your nuts and/or seeds using either a food processor or coffee grinder.
  2. Next, simply mix everything together in a big bowl, adjusting your quantities if needed. It’s pretty hard to mess these up, so if the consistency is too dry, add more coconut oil; if too wet, add more shredded coconut or ground nuts.
  3. Once everything is combined, form them into balls and layer in a Tupperware or any other container using parchment paper in between your levels. No cooking is necessary; you’ll just need to refrigerate them for about an hour or place them in the freezer for 20 minutes.
  4. They’re ready to go! Store in the fridge for about a week, or in the freezer for a few months.

 

While store-bought or homemade nutrition bars should never replace a diet consisting of real, whole, and nutrient-dense foods, they can be part of a healthy diet every now and then. Because most bars are relatively high in sugar, it’s best not to make them a habit; but for a once-in-a-while snack, opt for the top five we’ve discussed here.

The Basics of Intermittent Fasting

Spoiler: Real weight loss is not easy. If you’re in the midst of trying to lean out and get healthy, you’ll know this to be true. There’s no magic pill you can take (no matter how many clickbait ads you see!) that will make you lose weight overnight. Despite this, there’s one dieting trend that could have some weight to it – intermittent fasting.

What is Intermittent Fasting?

Before we go any further, let’s talk about what intermittent fasting actually is. The diet — which is actually more of a lifestyle than a diet — is basically what it says on the tin: a plan in which you fast intermittently. Rather than prescribing what foods you should and should not eat, fasting diets focus on restricting the times when you’re allowed to eat. However, this can take many different forms.

“There are some very interesting claims which are backed by clinical studies and merit attention. But we also need to consider what actually qualifies as fasting,” explains Gian Bohan, co-founder of plant-based wellness enterprise Shed and T. Colin Campbell Center for Nutrition Studies graduate.

“Some experts claim you need to fast for at least five days to see its true effects, whereas others may talk about just doing short periods of fasting. It goes without saying that you should always consult your doctor or an expert before changing your diet dramatically.”

intermittent fasting salad

The Most Popular Fasting Diets Right Now

So, intermittent fasting is by no means a one-size-fits-all eating philosophy. That means that the baseline theory has been adapted to a range of ways to create different eating regimes. If you’re considering trying one for yourself, it pays to understand what each plan entails. Here’s what you need to know about some of the most popular fasting plans right now.

The 5:2 Diet

Perhaps the most popular of all the fasting eating plans, the 5:2 diet is often hailed as the “Holy Grail” of modern-day weight loss. For five days a week, you eat your regular diet and consume as many calories as you usually would. (For women, the recommended amount is around 2000 calories per day.)

When it comes to your fasting days – the other two days of the week – you only consume 25% of your normal calorie allowance. That means that you should be eating around 500 calories throughout the 24-hour period. When it comes to what food to eat, there are little restrictions; it’s more about cutting back than considering the type of meals you have.

fruit salad for intermittent fasting

Fasting Mimicking Diet

As the name suggests, this diet doesn’t actually involve fasting — at least, not in the literal sense. The weight loss plan was created by Valter Longo, Director of both the Longevity Institute at the University of Southern California. Revealing research suggests that following this specific regime could offer health benefits, such as decreasing your risk of diabetes and heart disease.

The “fasting” element of this diet takes place over a five-day period. During that time you eat only ProLon branded energy bars, chips, and soups totaling between 700 and 1,100 calories per day. The rest of the time, you “refuel” by eating a healthy and balanced diet.

The 16/8 Method

Rather than fasting for a whole day, the 16/8 method means restricting your eating to an eight-hour period. For example, you might have your first meal at 10:00 a.m. and then your last at around 5:00 p.m. After 6:00 p.m., though, you will fast until the next morning and start over again. It essentially means that you don’t eat anything for 16 hours of each day. Of course, you can adjust when you start and finish your eating period depending on your schedule.

woman making smoothie for intermittent fasting

Alternate Day Fasting

Sticking to a day-in, day-out, calorie-controlled diet can be tough at the best of times. That could be why alternate day fasting (or the Eat-Stop-Eat method) has become so popular. The diet involves fasting for 24 hours once or twice a week. For instance, you may decide that you’re not going to eat anything on Wednesday but keep to a regular meal plan for the rest of the week.

When compared to an average diet plan, researchers found that this fat loss plan delivered similar results. With that in mind, opting for this fasting regime when you find traditional methods of dieting tricky could be a smart way to shed some pounds.

Now that you know the basics, are you itching to get started? Before you embark on a fasting plan of any description, you need to make sure that it’s the right way to go for you. It’s important to realize that everybody is different and what works for someone else may not work for you. That’s why you should also do your own research and figure out which plan – if any at all – will work for your specific health needs and lifestyle.

Asian-Inspired Dishes You Can Cook at Home

Not only is cooking at home healthier (sayonara, excess salt), but it’s wallet-friendly too, and more than a few recipes are easy to recreate with the help from some basic ingredients. Asian spices are aromatic and taste wonderful but every additional teaspoon of flavor can be overwhelming. When cooked at home, we can tweak recipes to our personal tastes and preferences. You only need some spices, vegetables, rice, noodles, and protein. Some of the usual suspects in Asian-inspired dishes include coconut milk, ginger, chili, peanut, and lemongrass, to make endless possibilities and combinations. Here are a few of my favorites.

 

Coconut Curry Chicken

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What You’ll Need:

Boneless, skinless chicken breast
Vegetable oil
Curry powder
Onion
Garlic, crushed
Coconut milk
Diced tomato
Tomato sauce
3 tablespoons sugar
Salt and pepper for flavor

 

Tomatoes, curry, and coconut blend together perfectly to create a semi-spicy and fragrant sauce for this curry recipe. Although the step-by-step recipe is meant for the stove top, laziness got the best of me and I dumped everything into my crockpot (after cooking the chicken first!) and let it slow cook for double the time. White rice is a perfect accompaniment but it also worked well with fresh noodles.

 

Full recipe: https://salu-salo.com/coconut-curry-chicken/

 

Tom Yum Soup

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What You’ll Need:

Shrimp
Tomatoes
Limes
Thai chilies
Mushrooms
Lemongrass
Kaffir lime leaves
Galangal root
Fish sauce
Sugar: 1 teaspoon

 

Yum is right. Hailing from Thailand, Tom Yum Soup is composed of a spicy, citrus broth filled with herbs, vegetables, and shrimp. Make the broth more flavorful by starting with a base of seafood broth or half broth and half water (we won’t tell!).

 

Full recipe: https://www.eatingthaifood.com/easy-thai-tom-yum-soup-recipe-sour-spicy-soup/

 

Stir-Fry Sauce

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What You’ll Need:

Soy sauce
Sugar
Sesame oil
Rice wine or sherry
Oyster sauce
Ground pepper
Cornstarch

Thanks to Chinese culture, Westerners have adopted the super easy, tasty, and convenient way to get more vegetables and lean protein in our diets by stir-frying. Use up any old veggies, but you can make your recipe more special by including bamboo shoots, water chestnuts, or other ingredients typical in Asian cuisine. Cook the protein for a few minutes on high heat first, add the vegetables and cook for a few more minutes before adding the sauce. Here is an easy sauce recipe that will take your dish from good to great and only requires whisking the ingredients together before using or storing.

 

Full Recipe: http://jeanetteshealthyliving.com/the-best-stir-fry-sauce-recipe/

Poke Bowl

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What You’ll Need:

Soy sauce
Sesame oil
Grated, fresh ginger root
Green onions
Roasted macadamia nuts
Dried seaweed
Red pepper flakes
Kosher salt

 

The spices used in this raw fish salad originate from Asian countries. Hailing from Hawaii, poke is traditionally made with cubed chunks of raw tuna, seaweed, salt, nuts, soy sauce and sesame oil. Japanese spices are commonly used but can be substituted with Korean spices for a slightly different final product (that pairs nicely with a bit of kimchi).

 

Full Recipe: https://www.allrecipes.com/recipe/254946/chef-johns-hawaiian-style-ahi-poke/

Spring Rolls

asian-inspired dishes

What You’ll Need:

Shrimp, deveined
Cucumber
Carrots
Buckwheat or Rice noodles
Iceberg lettuce
Fresh cilantro
Fresh mint
Avocado oil
Soy sauce
Rice paper wraps
salt
Plain peanut butter
Chili garlic paste
Cornstarch

Originally made in China and called a “spring” roll because they were made for Spring festivals using in-season vegetables, they are now a favorite dish across the continent served year-round and filled with a plethora of ingredients. This recipe is inspired by Vietnamese cuisine and uses peanut butter in the dipping sauce.

Full Recipe: https://www.watchwhatueat.com/vietnamese-healthy-spring-rolls/

How Much Protein Do You Actually Need?

Protein may be the Beyonce of nutrition. Composed of chain-forming molecules called amino acids, protein forms tissue, muscles, organs, enzymes, collagen, and many important hormones; in short, proteins are what make us who we are.

Ironically, of the three macronutrients that make up our diets (including carbohydrates and fats), proteins should only account for 10-30% of our daily requirements, and those wanting to increase muscle mass still only need as much as 35%.

Our bodies already create many of the amino acids that we need, but the others, called essential amino acids, are obtained through our diet. And since proteins cannot be stored, we need to eat the right quantity and quality daily. But how much is enough? What happens when we get too much or too little? And, is it possible to meet our daily protein requirements while following vegetarian or vegan lifestyles?

 

How much protein do we need?

The average person only needs about 0.36 grams of protein per pound of body weight. Meaning, a 130-pound person who rarely works out only needs an average of 46.8 grams of protein per day. On the other hand, protein is essential in muscle-building and repair and athletes require more than the average person. High-intensity athletes are encouraged to eat between 0.5 – 0.8 grams of protein per pound while bodybuilders may require a little more still.

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To put the quantities into perspective, 100 grams of turkey breast yields 22 grams of protein while 1 egg and 1 ounce of dry roasted almonds each provide 6 grams.

After some time, regularly eating more protein may lead to weight loss because it helps burn fat, but overconsumption can also have the opposite effect and lead to weight gain. Other side effects of too much protein include bad breath, constipation, diarrhea, organ failure, and even cancer. Too little protein can lead to unhealthy muscle and weight loss, fatigue, and a weakened immune system.

 

How can you be sure you’re getting enough protein in your diet?

In a perfect world, we wouldn’t need to think about this question because we would meet our nutritional requirements with a well-rounded diet. In reality, however, planning meals can be difficult amid pursuing successful careers, family obligations, and hobbies. MyFitnessPal is an app that can record the carbohydrates, fats, and proteins consumed in meals. Logging in regularly can help be more mindful of nutritional intake.

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Animal meat and dairy aren’t the only ways to eat more protein. Those on a vegetarian or vegan diet can get a delicious boost with shakes since protein powders come in a variety of ingredients and flavors. Healthy and satisfying vegetarian dishes are possible with a few simple pantry staples like tofu, beans, and nuts. Soups are another guilt-free way to create satisfying meals filled with protein.

12 Ingredient Swaps for Better Nutrition

Whether your health goals include losing weight or are simply focused on overall wellness and disease prevention, learning some basic rules for how to make your cooking healthier can make a big difference. These swaps don’t just have to do with calories, they go beyond caloric value to nutrient content, blood sugar support, and foods that cool versus cause inflammation. Or, you might be allergic or sensitive to an otherwise healthy food, and in need of a good substitution. Without further ado, check out the top 12 ingredient swaps for better nutrition.

1. White Flour for Other Flours

Far too many common dishes are prepared with white flour (pies, cakes, pasta, bread, etc). A diet high in white flour (not to mention other refined carbs) can lead to blood sugar dips and spikes, and eventually contribute to metabolic disorders, like diabetes. Whole wheat flour is a little bit better, but even healthier alternatives include almond flour, coconut flour, or tapioca flour. You could also experiment with gluten free flours made from rice or chickpeas. If you absolutely must use white flour in a recipe, try doing half and half (half white, half whole wheat, for example).

Swapping flours can take some experimentation, and it’s not always equal amounts that will be called for. If you love to bake, try searching for recipes that use these healthier flours, as they all have their own unique consistencies, tastes, and textures.

2. Refined Sugar for Honey or Maple Syrup

ingredient swaps for better nutrition

Most all recipes that call for white sugar (AKA refined or table sugar) can easily be replaced with a healthier option. The best alternatives are raw honey and grade b or c maple syrup; but other options include coconut sugar and green leaf stevia. Or, try using natural fruit juice or fruit.

3. Flax Meal for Eggs

Eggs can certainly be a healthy part of a balanced diet (especially if they are pasture raised); but many people are allergic or sensitive to them. In recipes that call for eggs, you can swap 1 tablespoon of ground flax seeds mixed with 3 tablespoons of water per egg. Mix the flax seeds and water together well and refrigerate for 10-15 minutes before using it in your recipe. Chia seeds work well here, too, and both are packed full of heart-heathy, omega-3 fatty acids.

4. Sweet Potatoes for Potatoes 

ingredient swaps for better nutrition

Sweet potatoes can definitely be considered a superfood, and they are one of healthiest carbohydrates available. Sweet potatoes have quite a different nutritional make-up than regular potatoes, and are far more nutritious. This sweet and tasty root veggie is impressively nutrient-dense, and includes health benefits such as blood sugar regulation, cancer prevention, and vision support due to its high content of vitamin A. Swap them directly for potatoes in your recipes.

5. Applesauce for Oil 

Swapping applesauce for oil in baking can be an excellent way to lower your overall fat content. Remember that baking with healthy fats is not detrimental to your health (coconut oil, olive oil, grass-fed butter, and ghee are great options); but even the healthiest of fats are high in calories. Swap applesauce directly for oil, cup for cup.

6. Almond Butter for Peanut Butter 

Not only are peanuts a common allergen (especially for kids), but they can also be quite inflammatory for some people. The good news is that almond butter is a delicious and healthy alternative that works as a perfect swap in every way. You can even eat it straight out of the jar with a spoon, just like peanut butter.

7. Dark Chocolate for Milk Chocolate

ingredient swaps for better nutrition

Milk chocolate is high in sugar and contains milk, which you might be avoiding or allergic to. This is a shame because pure chocolate is actually quite high in antioxidants and tastes great, but is often mixed with added sugars and artificial ingredients that undermine its health benefits. Opt for 70% or higher dark chocolate to reap the many benefits of this superfood, and be sure to avoid added sugars.

8. Sea Salt for Table Salt

Being that salt is the most common (and perhaps important) ingredient in cooking, it’s worth knowing which type to choose. The problem with salt is usually not with adding a reasonable amount to your foods when cooking, and more when you frequently eat processed and packaged foods that have high sodium contents. Table salt (or iodized salt) is much more highly processed and has had its trace mineral content largely removed, not to mention often includes anti-caking agents.

Himalayan, Celtic, and other types of sea salt will usually contain more potassium, zinc, and iron and are less refined than table salt. Kosher salt will also likely have less added ingredients and iodine, as well. When eliminating iodized salt from your diet, be sure to get enough from other sources, such as seaweed. Studies show that iodine deficiency can cause serious conditions like hypothyroidism. 

9. Cauliflower for Rice

While rice is okay once in a while, it is a high-carbohydrate food that probably shouldn’t be part of your daily diet. Instead, try a unique and healthier version of rice using grated cauliflower. Cauliflower is high in fiber, vitamin C, and vitamin K, and has a neutral taste that goes well with a variety of dishes. Check out this recipe for further instructions.

10. Zucchini Noodles for Spaghetti

Spaghetti is usually made with white flour and offers little nutritional value. Zucchini offers high levels of vitamin C, B6, and magnesium, and is also a decent plant source of iron. To make zucchini “noodles,” it’s best to use a spiralizer, but you can also simply cut them into thin strips. Check out this recipe that also includes nutrient-dense eggplant and tomatoes. 

11. Unsweetened Almond Milk for Cow’s Milk 

ingredient swaps for better nutrition

Unless you’re using whole, organic cow’s milk (or even raw straight from the farm), try substituting an unsweetened coconut or almond milk. Dairy isn’t an option for everyone, so it’s good to have healthy alternatives. Whether it’s because you are dairy allergic or sensitive, are following a paleo type of diet, or aren’t able to include dairy for any other reason, almond milk can make a great substitution. Make sure to buy the unsweetened version, or try to make your own almond milk.

12. Vegetable Oils for Healthier Oils

It’s best to avoid processed vegetable oils like canola, corn, soy, and grapeseed, as they have been linked to increased rates of heart disease, along with other serious conditions. Instead, choose healthy oils like coconut oil, olive oil, organic butter, and ghee. Just this swap alone will make your cooking a whole lot healthier.

There you have it! Learning a handful of easy ingredient swaps can really make a difference to your health. Once you get the hang of it, making better choices will become second nature in the kitchen.