Trimming your waistline by eating healthier.
Last week we discussed and gave tips on how to achieve a flatter stomach. As promised this time we will be going more in depth by giving recipes and discussing how some key ingredients contribute to a healthier, sexier physic. We understand it may require more effort and time, which can be a burden to make them part of your daily snack or meal choices, however the copious amounts of added benefits definitely make it worth your while. Now keep in mind, these are just guidelines easily laid out so you can imitate them on your own.
READ: Tips for a Flatter Belly
One of our favorite snacks we make all the time is super simple and won't leave you feeling guilty for indulging in something that is simply delectable. We use one whole apple, one whole banana and dice them up into little squares, add a tablespoon of almond butter or organic peanut butter and sprinkle cinnamon generously then mix all together. Such a fast and easy snack that will satisfy your sweet tooth. Cinnamon is an ideal spice that helps stabilize blood sugar levels and helps suppress your appetite. Although carbs will give you a quick mood and energy spike, protein will keep the energy going for hours. A 2013 study in the British Journal of Nutrition found that eating peanut butter in the morning can help curb your appetite throughout the rest of the day. So this is definitely a healthy substitute for snacking.
A remarkably healthy breakfast is a piece of toasted wheat bread, if you can get sprouted wheat-- it's an even better choice-- with just a small dab of butter, eaten with a bowl of low-fat cottage cheese, a tablespoon of flax seed oil, a handful of raw pumpkin seeds or your nut of choice, a pinch of Indian black salt, and lastly a little sprinkle of pepper. Indian black salt has a very distinctive sulfurous taste, which is often compared to the flavor of boiled egg yolks. A little goes a long way, plus it has a high content of iron and other vitamins. In Ayurvedic medicine it is recommended for health issues like constipation, an upset stomach, heartburn, or even bloating. But like table salt, it is important to choose a non-synthetic made black salt, or it will also have a high content in sodium.
Although sodium is a necessary part of our diet for proper muscle function and regulating the amount of water in our bodies, we should only be consuming about 1,500 milligrams a day. However, nowadays-- especially using regular table salt which is overly processed and contains more sodium compared to sea salt-- we usually consume too much sodium causing harmful effects on our bodies. An excessive amount of sodium can result in high blood pressure, fluid retention, and even heart disease.
Another alternative to making your snacks healthier is choosing to use a homemade balsamic dressing rather than ranch dressing, which tends to be rich and fattening. Another great, healthy dipping sauce for vegetables is hummus, you can dip anything from carrots to celery depending on your mood. The great thing about celery is it contains less calories and helps burn more than you eat. It consists mainly of water, hence the low calories, and is still a filling yet satisfying snack.
Making your own vegetable medley soup from scratch is also a great option. Just use carrots, broccoli, cauliflower, tomatoes, cabbage, zucchini, celery, lentils— pretty much whatever you already have, or is easy to grab at the grocery store. Once you have your veggies of choice. Just boil everything together to make a tasty broth. While boiling the vegetables add garlic, onions, and whatever seasonings you choose to use like a dash of sage, rosemary, cilantro, dill, a squeeze of lemon, then salt and pepper. Add some chili pepper flakes or fresh chilies to make it spicy and even healthier.
Fresh sliced tomatoes, with mozzarella, fresh basil and a sprinkle of extra virgin olive oil. This is a delicious low-fat snack, with the added benefit of raw extra virgin olive oil. It has high content in HDL (high density lipoproteins) cholesterol which is referred to as ‘good cholesterol’ because it contains more protein than cholesterol and does not give your body a hard time processing it, instead it speeds through your body until it reaches the liver and is converted into bile, which is then absorbed by your intestines and used for digestion. As it travels through your body it also removes your body of LDL cholesterol, which forms plaque along your arteries and over time causes blockages and makes them less flexible. HDL cholesterol is beneficial because it forms a protective membrane for your cells, it has anti-inflammatory benefits, cardiovascular benefits from its high content in antioxidants, helps with digestion, has anti-cancer benefits, and even cognitive benefits with the ability to help protect our brains during times of imbalance. It is important, however to keep in mind that consuming it raw is the key to giving you the maximum benefits. Cooking it, by adding heat changes the molecular structure of the oil so it becomes significantly less beneficial. For these reasons we recommend consuming it raw.
Grapefruits are a great choice in snacks because it speeds up your metabolism and helps aid your body in burning a lot of calories. This marvelous fruit will also benefit you by making you feel full faster and longer with fewer calories. Furthermore, grapefruit is rich in fiber that may help stabilize your blood glucose levels which helps you keep the munchies at bay. You can have it plain, with a little coco sugar to sweeten it, add it to your fruit salad, smoothies made with yogurt or just a fruit shake.
Studies show that whole grains are healthier than refined grains. Unfortunately so many of our regular snacks and diets consist of them because they have become such common ingredient nowadays. Whole grains may not be as tasty, but it is definitely well worth the savvy choice in consumption. It has been proven to lower the risk of acquiring chronic diseases in the future such as heart disease, a stroke, type 2 diabetes, inflammatory disease and more. As well as preventing chronic diseases it is very beneficial for weight loss or maintaining a healthy weight. They are also a great source of an array of vitamins and nutrients, such as dietary fiber, B vitamins thiamin, riboflavin, niacin, folate and iron. These types of grains are also favorable since it takes more time to digest and you won’t get hungry for a longer period of time. Whole grains are rich in various vitamins, minerals and carbohydrates but low in fat.
Oatmeal or an even better option is steel-cut oats is another great option for breakfast or snacking. It requires a longer cooking time, however it has less sugar and is less processed. Just make a bowl of either, add a little honey with some fresh berries like strawberries, blueberries, raspberries and fruits like bananas, diced apples, or mango— add even a dash of cinnamon if you like— and you have a great filling breakfast that will keep you fueled for hours. We even add some fresh ground flax seed to the mix to make it even healthier. Or if you want to prepare your meal a night ahead you can make overnight oats. Just put the oatmeal in a container, add milk, coco sugar, a few drops of vanilla and some cinnamon, leave it in the refrigerator overnight and you'll have a heathy tasty breakfast the next morning, and again just tailor the toppings to what you have available and what you like.
Another great option is plain greek yogurt, with a little honey and some fresh fruits. Yogurt is a great source of probiotics which is healthy bacteria that helps prevent and treat a variety or ailments. It is especially helpful with digestion and digestive issues such as cramps, bloating, constipation, and diarrhea. It is beneficial to your immune system, helps with weight loss, and urinary health especially for people who suffer from urinary tract infection, and yeast infections,
Smoothies are also a good way to get your fruit intake, they are tasty, and quite filling. Just combine fruits with plain yogurt, some honey if needed and ice— blend them all together and you have an easy, healthy, and awesome treat.
Raw nuts like almonds, pecans, walnuts, peanuts, cashews and mix them with dried fruit like cranberries, blueberries, pineapple, mango, raisins, and even a dash of dark chocolate chips and you'll have yourself a delicious healthy medley packed with good, healthy fat from the nuts.
Green tea is a good metabolism booster that should definitely be utilized. This well-known Asian drink is usually perceived as a simple ordinary choice, but there are many health benefits we should be aware of. It is rich in antioxidants, it boosts your metabolism and helps with weight loss, which is just fantastic, isn't it? Simply enjoy a cup of hot fragrant green tea and do your body a favor. However, always keep in mind that moderation is key to anything in your diet-- whether it be considered healthy or not. 3-4 cups is fine but going beyond that can give you too much caffeine so looking for a decaffeinated alternative or one that is rich in theanine, which helps counter the caffeine. It also contains tannis which stimulates stomach acid, and can be a problem for people who suffer from ulcers or acid reflux, if that is the case do not consume green tea on an empty stomach and make sure not to drink it excessively.
Well there you go! There is obviously much more that could be included here, but these are definitely a good way to begin by implementing some of these snacks and meals into your everyday lives to trim your waistline and give you the confidence you need to look and feel your best!
#y101fm #alwaysfirst #food