Healthy Snacks to Assist in Weight Loss

Trying to take off a few pounds is tough. Snacks can help keep the hunger at bay, but they also contain calories and can derail even the most conscientious weight loss efforts. The good news is that nutrition professionals generally agree on one thing — snacking to lose weight can be a boon or bust depending on how it’s done. For a slimmer waistline, choose some of the following foods to nosh on between meals.

Apples and Peanut Butter

Peanut butter has about 200 calories per not-so-generous serving, but it’s also packed with filling protein. Dip slices of a fiber-rich apple in a tablespoon full and get a serving of fruit plus a dose of heart- and gut-healthy flavor in one quick snack.

Pistachios

Nuts were once off limits to dieters because of their high-calorie content, but their protein and beneficial fats are now known to help mitigate hunger. Almonds are a popular choice, but pistachios have half the calories for the same size serving and feel like a decadent indulgence.

Greek Yogurt and Strawberries

Greek yogurt is an excellent source of protein, but it also contains calcium, an essential mineral thought to increase fat metabolism and give dieters an edge. Avoid brands with excess sugar. For sweetness and a punch of Vitamin C, add a half-cup of sliced strawberries.

Whole Fruit

Whole fruit is the original convenience food. It needs little preparation and comes in enough varieties to keep snacking both exciting and filling. Full of fiber, micronutrients, and fluid, fruit like pears, oranges, grapes, melons, and bananas are a sweet treat no dieter has to sacrifice.

Olives

Olives are a healthy Mediterranean staple with enough salt to be a satisfying substitute for junk food like chips. A generous serving has only 150 calories and contains compounds that fight insulin resistance and weight gain.

Broth

A cup of warm, low-calorie broth on a cold day feels like a meal any time without the calories. Research shows that having it twenty minutes before lunch or dinner helps dieters eat less, and if it’s vegetable-based, it also offers valuable fiber and vitamins.

The wrong snacks can spell diet disaster, but these nutrition-packed choices are just what the doctor ordered for controlling hunger while trying to peel off those extra pounds.

This article was originally published on ZeeshanHoodbhoy.com.

The Importance of Exercising Regularly

Originally published on DrZeeshanHoodbhoy.com

Although it can be difficult to find the time or energy to exercise throughout the week, staying active offers many benefits. There are many different ways to stay physically active and get moving instead of practicing a sedentary lifestyle. If you are looking to incorporate exercise within your daily routine more often, there are a few advantages to understand.

Manages Weight

Exercise is important because it can allow you to manage your weight and reduces the risk of obesity as you age. By running, lifting weights, or cycling, for example, you’ll burn more calories in addition to building your muscles.

Reduces the Risk of Disease

Many different health conditions and diseases can be avoided by simply exercising regularly, which can increase your lifespan as well. Whether you suffer from high cholesterol or metabolic syndrome, staying physically active is necessary to prevent or manage these health problems.

Avoid Stress

According to EverydayHealth.com, one of the main benefits of exercising is reducing stress by dissipating excess energy in the body. Exercising is also a proven way to release endorphins, which can allow you to feel happier throughout the day. You’ll be able to have mental clarity and can feel more confident navigating challenges when your stress levels are lower.

Increase Your Energy Levels

Although low energy levels are common, you can boost these by staying physically active and by participating in activities that boost your heart rate. Brain chemicals are often stimulated by physical activity, which can allow you to feel more energized and avoid suffering from an afternoon slump.

Beat Smoking Use

Studies show that exercising on a routine basis can make it easier to quit a smoking habit by becoming more fit due to increased mobility. Those who make exercise a priority and value their health are also less likely to use tobacco use in the future, which can protect your heart and allow you to live longer because the blood vessels in the body won’t become damaged.

Reduce Inflammation

Inflammation is one of the most common causes and symptoms of different diseases and health conditions. By exercising, you can reduce inflammation that may be present and find relief for chronic health conditions that you may be suffering from, which will improve your overall health.

Dangerous Medication Mistakes to Know

Originally published on DrZeeshanHoodbhoy.com

Medication is used for a variety of different purposes, whether to improve ailments or offer pain relief. Unfortunately, many mistakes can be made with taking medications, which can lead to adverse and potentially dangerous effects. If you want to protect yourself and use your medication safely, there are a few common mistakes to avoid making.

Picking Up the Wrong Prescription

In some cases, patients may pick up the wrong prescription and take medication that they may not need. To avoid this mistake, ask your doctor to write down the name of the prescription during your appointment to ensure that it matches the medication you are picking up at the pharmacy. You also want to read the name on the bottle to confirm that the details are accurate.

It’s important to avoid visiting multiple pharmacies when you’re taking different prescription drugs because the pharmacists won’t be able to determine if everything can be mixed. Visit one pharmacy for all of your medication to protect your health and have the aid of a pharmacist who can look out for your safety.

Mixing Medications

Many people make the mistake of mixing their prescription drugs, which can interact adversely by increasing the sedative effect of one another. Avoid mixing painkillers and different supplements, even if some of the medications are over-the-counter. Antibiotics are also known to reduce the effectiveness of oral contraceptives.

Consuming Alcohol While Taking Drugs

Consuming alcohol while taking medications is not recommended by health experts because it can create an additive effect. You’ll find yourself falling asleep at the wheel or having a lack of energy, which can be dangerous when performing different types of activities. Alcohol and painkillers should also not be paired together, as it can lead to liver damage over time.

Failing to Ask Questions

Many people fail to get enough of their questions answered when their doctor decides to prescribe the medication. Not knowing when to take the medication, how frequent, or the dosage can all lead to complications if you fail to get clear directions from a medical professional. You can consider asking the pharmacist for help if you’re unsure of the instructions to protect yourself. The doctor may also say that a family member needs to assist with the dosage for certain individuals.

The Best Supplements for Building Muscle

Everyone has a different fitness goal. Some people want to gain muscle mass. Some people want to lower their body fat percentage. There are also those health seekers who wish to accomplish both of these goals simultaneously by getting thinner and leaner while also building muscle mass. Because losing weight requires a reduction in calories and increasing muscle requires an increase in calories, this approach is difficult, but not impossible. It requires a lot of patience and a combination of cardio exercise and strength training.

The American Council on Exercise (ACE) has stated that, in addition to all the work that gets done in the gym, a lot of the work is also done in the kitchen. A lean diet consisting mostly of protein and whole foods is the recommended choice for people trying to gain muscle and lose fat. However, since people are largely unable to consume the recommended quantities of muscle-producing food they need without ingesting too many calories, they tend to augment their dietary intake by turning to supplemental aids. a growing trend. Over the next five years, the dietary supplement market is expected to reach over $349.4 billion, but it’s important to note that not all supplements are created equally. Here are some of the ones that are worth your money and time (and health).

Creatine is found naturally in red meat and fish and is naturally synthesized by the body. It is made up of three amino acids: methionine, glycine, and arginine. It is known to increase muscle growth, strength, and memory, according to the International Society of Sports Nutrition (ISSN). The recommended amount that should be consumed each day is 1–3 grams, which is a lot. One pound of red meat contains 5 grams of creatine. This is a good supplement for vegetarians as well since they aren’t getting any beef-sourced creatine staples in their diet.

Caffeine does more than get you moving. It has also been found to increase our tolerance for pain, making it possible to train harder and giving us the ability to fight the excuses when we aren’t excited to go to the gym. Endurance and stamina and consistency are major components of any fitness routine. The recommended amount of caffeine per day is between three and six milligrams for every 2.2 pounds. Even if you aren’t a coffee drinker, you can take caffeine supplements.

Whey Protein is also a vital ingredient on your fitness journey if you want to build lean muscle. This is a low-calorie way to ingest a substantial amount of protein into your system. But the recommended daily intake of 1 gram of protein per day for every pound of body weight is too much for the average person who is trying to lose fat. Whey protein supplements outshine their competitors because they absorb quickly, making them ideal for a post-workout supplement.

This article was originally published on Medium.com.

Refueling Your Body After a Run

Maintaining a consistent jogging schedule while you train for a marathon is important, but you also need to know how to properly refuel your body after a strenuous run. This means not just knowing what to eat and drink, but knowing how to pace yourself. Here are some tips that can help.

Hydrate Yourself, but Don’t Drink Too Fast

You obviously need to hydrate yourself after a long run, but you have to be careful not to drink too quickly. Downing a gallon of water or sports drink immediately after your run will result in expelling most of the liquid and electrolytes that you take in through either sweat or urine.

When you finish your run, immediately drink about 500ml (equal to 17 ounces) of water afterward. After that, take smaller drinks of water over the next few hours until you’ve reached your pre-run weight.

The 4:1 Ratio

You will need to replenish your muscles with carbohydrates and protein within about 30 to 45 minutes of finishing your run. If your next training session isn’t for at least 24 hours, you can wait for about an hour before eating something. As a rule, try to stick to a 4:1 carbohydrate to protein ratio. This means for every four ounces of carbohydrates you consume, you should also eat one gram of protein.

As for what kinds of food to eat, your carbohydrates can come from bread, potatoes, whole-wheat pasta, and other high-glycemic index foods. Your protein can come from lean beef, chicken or turkey breast, Greek yogurt, salmon, or eggs. You obviously shouldn’t gorge yourself on these foods, and the way you prepare them will make a difference. For example, a fried chicken meal is definitely a bad idea, but quinoa salad or some whole-wheat pasta with some lean meat will be just fine.

If you can’t prepare a full meal after your run, you can still get a boost from the right kind of snack. Try a protein shake, a 12-ounce glass of milk, or an apple or banana with peanut butter if you want a quick pick-me-up before your next meal.

Whenever you are training for a long-distance run, remember that what you do before and after exercising is just as important as what you do during a workout. Keep these tips in mind, remember not to push yourself too hard, and good luck with your training!

This article was originally published on ZeeshanHoodbhoy.com.

Low-Carb Vegetables to Add to Your Diet

Cutting back on carbohydrates can be an effective way to lose weight. While cutting out bread and pasta are no-brainers when it comes to limiting carb intake, carbs can also be found in unlikely places, like vegetables. Vegetables are necessary for a healthy diet, but it’s all about finding the right ones for your body and personal health goals. If you’re looking to lose weight or stay lean, look for the following low-carb/high-fiber vegetables:

Zucchini

One cup of raw zucchini contains only four grams of carbs, a quarter of which being fiber. Zucchini is extremely filling, firm in texture, and mild in taste, making it a perfect substitute to many favorite foods. Swap french fries for baked zucchini spears, pasta for zucchini noodles, or lasagna noodles for thick, vertical slices of zucchini to make low carb, delicious meals.

Bell Peppers

Chock-full of antioxidants, bell peppers are crunchy, tasty, and low in carbohydrates. One cup of bell peppers contains only 9 grams of carbs, 3 of them being fiber. For a low-carb, yet satisfying meal, try a tuna fish salad-stuffed out bell pepper, and feel free to get creative.

Green Beans

Though a member of the legume family, green beans are much lower in carbs than other beans. One cup of green beans has just 10 grams of carbs, almost half of which is fiber. This vegetable is the perfect side to a protein, but also great thrown into a veggie stir-fry for some added crunch.

Cucumbers

Eating a cucumber is comparable to drinking water. While they may not contain as much fiber as some of the other vegetables on this list, they are one of the lowest in carbohydrate levels. A cup of cucumber is only 4 grams of carbs, with one of those being fiber. Swap carrot sticks or pita chips for cucumber slices when dipping into hummus or salsa for a healthy snack.

Tomatoes

Containing 6 grams of carbs, a third of which being fiber, tomatoes are an incredibly healthy addition to most diets. Though technically a fruit, tomatoes are often seen as vegetables and are high in vitamins A, C, and K, as well as potassium.

Celery

Also high in water content, celery is much higher in fiber than cucumber. Celery is great dipped into nut butter or hummus, or added to soups and stews, and with only 3 grams of carbs (2 of them being fiber), celery is a snack you can feel good about.

Many people think of carbohydrates in a traditional sense, solely contained in breads and pasta. It’s easy to forget that almost everything has some level carb-count. Carbohydrates are necessary for energy levels and digestion, but it’s all about finding those that are right for you. Incorporating these vegetables into your diet will offer you healthier alternatives to some carb-heavy foods.

Name Brand Cereals That Are Unhealthier Than You Think

We’ve all seen the commercials. Mothers lovingly pour cereal into the bowls of their excited children. Mom is smiling because she’s happy she can give her little one a bowl of something healthy without complaints. These commercials are pretty deceptive, though. Companies often claim their cereals are nutritious, but some of those “healthy cereals” are just as jammed full of sugar as Count Chocula and Fruity Pebbles.

As you browse the breakfast aisle during your next shopping trip, steer clear of these cereals:

Kellogg’s Original Fruit Loops

Kellogg’s is a brand famous for boasting health facts that deem their cereals acceptable for a wholesome breakfast, and their famous Fruit Loops is no exception. However, all those heath facts fall flat when compared to the sugar content of the cereal. When researchers weighed the cereal to measure the ingredients, they found that 41.4% of the weight was sugar.

Post’s Honeycomb

Some cereals that have high sugar counts makeup for their sugar content with lots of fiber and protein. Honeycomb isn’t one of them. The cereal contains only 2 grams of protein, less than a gram of fiber, 150 milligrams of sodium, and 10 full grams of sugar. Honeycomb is full of sugar and spice, but nothing nice.

Kellogg’s Apple Jacks

Just because this cereal has the name apple in it, doesn’t make it healthy. Apple Jacks is 42.9% sugar and has none of the nutritional value of its namesake. Though the cereal boasts to have dried apple in it, the proportion of real apple to sugar and carbohydrates is too small to truly even count.

Quaker Oats’ Life

Often thought to be healthy, Life doesn’t have nearly enough protein or fiber to keep someone full. With only 2 grams of fiber, 3 grams of protein, 160 milligrams of sodium, and 6 grams of sugar. The sugar count on this cereal isn’t as high as others, but with so little nutritional value nothing about this cereal is healthy.

Quaker Oats’ Cap n’ Crunch

What may be more alarming than the 12 grams of sugar is the amount of salt this cereal contains. One serving packs 210 milligrams of salt! Cap n’ Crunch also contains only one gram of protein and less than a gram of fiber.

Kellogg’s Honey Smacks

A serving of Honey Smacks contains more sugar than a Hostess Twinkie. Let that sink in for a minute. This cereal, which is 55.6% sugar, is more unhealthy than what’s long been known as one of the unhealthiest foods. As mentioned above, the Honey Smacks box also contains the health facts used to try and market the cereal as being a healthy breakfast choice. However, with the amount of sugar the cereal contains, all other nutrients are rather ineffective and pale in comparison.

Don’t let misleading advertising and nutrition facts lead you astray. Make sure you’re doing your research and thoroughly reading labels to understand what you are eating. Even if something doesn’t seem unhealthy by looking at the numbers, remember to keep the serving size in mind. 6 grams of sugar is a lot when the serving size is only half a cup of cereal.