Healthy Foods Worth Buying in Bulk

Buying in bulk saves a lot of money, but it can be challenging to use up bulk purchases of food before they spoil. However, it gets a lot easier when you focus on healthy, unprocessed foods that do not spoil as quickly as other items like bread, ice cream, or cheese.

Bulk purchases of dried beans, nuts, grains, and seeds can last for years, so people always have healthy and affordable food options. Dietitian Rachel Dickens has five healthy foods she encourages her clients to buy in bulk.

Almonds

There are all sorts of ways to use almonds in meals, including grinding them into a keto-friendly breading, eating them as a snack, or making one’s own almond butter. Getting small tins of almonds can be prohibitively expensive, but purchasing in bulk makes them a lot more affordable.

Rice

Low in calories and high in fiber, rice is an extremely affordable side dish when people buy it in bulk. Skip processed white rice and select black or brown rice instead. These versions of rice contain more fiber, so they keep people full longer and help maintain intestinal health.

Dried Chickpeas

Dried chickpeas last longer than canned, and they are also less likely to be contaminated by BPAs and other chemicals. Cooking dried chickpeas is as simple as soaking them in water, tossing them in a pot with boiling water, and forgetting them for an hour. The end result is soft, fluffy chickpeas that can be made into hummus, salad, falafel, and other tasty meals.

Pumpkin Seeds

Pumpkin seeds are an ideal way to get zinc, but they tend to be pricey when purchased in bags of mixed nuts. Getting them in bulk is ideal because pepitas do not go bad quickly. They can be sprinkled on a variety of sweet and savory food to make sure people get enough nutrition.

Lentils

Dried lentils do not require a long soaking time like other legumes, and they are a great source of fiber and protein. All you have to do is let them simmer for a little while. There are all sorts of ways to use lentils, including stirring them into soups, making an India curry, or tossing chilled lentils in a salad.

Healthy and Energizing Breakfast Ideas

One of the most known sayings when talking about health and nutrition is that “breakfast is the most important meal of the day”. There is a reason why so many people put effort into their first meal of the day and what makes it so important. Breakfast provides us our energy for starting the day and it helps frame the rest of our healthy eating habits for later meals.

By starting off with healthy choices, you are more likely to make healthier choices throughout the day. Here are some healthy and energizing breakfast ideas to start your day off right:

Southwest Egg Scramble

Eggs is a breakfast staple and a protein-packed food that is great for starting off your day.  The Southwest Egg Scramble is super is easy to make, takes almost no time at all, and is budget-friendly. What’s great about this recipe is that it’s super simple to make it your own and to use up veggies or ingredients before they go bad. Plus you can make it just for yourself and for the whole family.

Peanut Butter and Fruit Wrap

If you are looking for a healthy breakfast on the go for you and your kids, this is the perfect solution. These Peanut Butter and Fruit Wraps can be made the night ahead to ensure your breakfast is ready when you’re running late or don’t have time to make meal before work or school. With this recipe simply spread some peanut butter on a tortilla or wrap the add on fruits like strawberries, raspberries, bananas, apples, or blueberries.

Maple Pecan Quinoa Bowl

For a hardy, sweet, and filling breakfast, start your day with this Maple Pecan Quinoa Bowl. This bowl is packed with complex carbohydrates to help keep you full longer throughout the day. It’s also great for warming you up on chilly mornings. It’s full of simple ingredients that are full of nutrients and is super easy to make at the start of your day or for preparing for the week to come.

Cereal Sundae

What’s better than having dessert for breakfast? This Cereal Sundae is delicious, nutritious, and the perfect recipe for sweetening up your morning. The recipe calls for your favorite cereal and adding in lemon or vanilla greek yogurt to boost fiber and protein then topping it off with some fruit and granola.

The Planetary Diet’s Greatest Benefits

Originally published on ZeeshanHoodbhoy.com

Early this year, an international team of 37 scientists, with specialties ranging from agriculture to nutrition and from health to economics and government, commissioned by the EAT-Lancet Commission published a landmark study that focused on the environmental impacts of various diets. The study concluded that a diet rich with plant-based foods and scarce on animal-sourced products leads to overall improved health and environmental benefits.

The authors of the study offered a warning in their publication: a global change in diet and food production is needed now as it can lead to sustainable food production, reduce further environmental damage, and end the malnourishment of three billion people across the globe, and could result in up to 11 million fewer premature deaths without harming the planet.

Because the world’s population is set to reach 10 billion by 2050, the commissioned scientists warn “current diets are pushing the Earth beyond its planetary boundaries, while causing ill health. This puts both people and the planet at risk.”

After reviewing the results, the commission recommended everyone on the planet to change their diet to 50 percent lower in red meat and sugar than the average western diet and much much more fruits and vegetables.

Dr. Walter Willett, a Harvard University nutrition expert who was part of the commission, stated that the diet they and the commission have suggested “allows flexibility to accommodate various food types, agricultural systems, cultural traditions, and individual dietary preferences, including omnivore, vegetarian, and vegan diets.

Take a look at this example of the precise diet recommended by the Commission that would provide optimal calories and nutrients, based on 2,500 calories per day:

  • 811 calories of whole grains such as rice or wheat
  • 39 calories of starchy vegetables such as potatoes
  • 15 calories of beef or lamb
  • 15 calories of pork
  • 62 calories of poultry
  • 19 calories of egg – about three eggs every two weeks
  • 40 calories of fish
  • 172 calories of beans, lentils or peas
  • 112 calories of soy food
  • 142 calories of peanuts
  • 149 calories of tree nuts
  • 153 calories of dairy
  • 68 calories worth of vegetables
  • 126 calories of fruit
  • 354 calories of unsaturated vegetable oil
  • 60 calories of saturated palm oil
  • No dairy fat at all
  • 36 calories of lard or tallow
  • 120 calories of sweeteners

This diet would include about two small servings of red meat and two servings of fish a week and about one glass a day of fat-free milk.

Based on this diet, all three different analyses done came up with the same projection: millions fewer would die prematurely, and the earth would sustain far less damage.

Healthy and Creative Salad Toppings

When it comes to salads, most have a very black and white idea of how a salad should look: mixed greens, carrots, onions, tomatoes, croutons, cheese, and your favorite dressing. While salads are always a healthy option, adding different toppings throughout the week helps to increase the variety of nutrients gained from the salad and help to “spice” it up.

Check out these top ideas for adding more flavor and nutrition to your salad.

Tofu – For those who have never tried it, it may not be the easiest choice to put it on a salad. But don’t let its uniqueness stop you. Tofu lowers risk for diabetes, obesity and heart disease, while also acting as a versatile topping: grill it for a firmer texture or use it as a mix for an (eggless) egg salad. Did we mention tofu has also been associated with cancer prevention?

Nuts & Seeds – It is no secret that nuts and seeds are loaded with nutrition. However, it is less known how well they go with a salad. Pumpkin and sunflower seeds and walnuts and almonds make for the best salads. Along with the added crunch they provide, nuts and seeds are packed with Omega-3 fats, vitamin E, protein, fiber and more.

Chickpeas – These jack of all trades improves bone, heart, and gut health, as well as improves memory and sleep. Jam-packed with protein, chickpeas are a perfect addition of any salad. All you need is a small handful added to your daily salad!

Avocado – The benefits of eating avocados don’t even need to be mentioned at this point, right? On top of the low-calorie count and the improved blood pressure and cholesterol, avocados are an excellent substitute for that creamy texture often looked for in calorie-loaded dressing.

Berries – Darker berries are known for their superior vitamin and nutrients content, but all berries offer important sources of fiber, vitamin C, and more. Adding these fruits to your salad helps to curb sweet-tooth cravings and helps the body absorb the iron in the greens.

Egg – This salad topping isn’t the most creative, but it does offer benefits for your health. One added hard-boiled egg provides six grams of protein and more than 15 minerals and vitamins at the cost of 77 calories. Add to the fact that they make meals feel more fulfilling and take about ten minutes to cook; they should essentially be a go-to salad topper.

This article was originally published on ZeeshanHoodbhoy.com.

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 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.

Foods Athletes Should Avoid

Regardless of the exact sport, there are several foods that athletes should avoid to ensure maximum efficiency on the court or field. These foods have poor nutritional qualities or high caloric levels that are inappropriate for anyone who wants to maintain a healthy, high-functioning body.

Food 1: Pasta Made with Refined Flours

Pasta made with refined flour is a poor nutritional choice that athletes will not commonly add to their meals due to the many health issues associated with high-carb diets. In addition, pasta has a lot of calories that can lead to weight gain. For obvious reasons, athletes will want to maintain their weight, which can help protect their bodies’ joints from damage during physical activity, for example.

Food 2: Sugary Boxed Cereals

You’d be hard pressed to find boxed cereals in the kitchen cabinets of athletes, especially those catered to a younger audience, i.e. Lucky Charms, Cinnamon Toast Crunch, etc. Rather than eating this unhealthy food for breakfast, an athlete should make healthier cooked oats with nutritious fruit such as raisins or berries, or perhaps a vegetable omelette.

Food 3: High-Sodium Canned Soups

Most canned soups are high in sodium and other preservatives, making this option a bad nutritional choice for an athlete. Consuming a lot of salt can reduce an athlete’s level of performance because it can cause a number of serious health issues including, but not limited to, high blood pressure, kidney damage, and cardiovascular disease.

Food 4: High-Fat Meats

Meats high in fat can, obviously, cause a severe decrease in athletic performance. Athletes often look for leaner meats such as chicken, turkey, or most seafood to protect the body’s cardiovascular system. Additionally, athletes would be wise to cut off the excess fat from poultry, beef, or pork.

Food 5: Ice Cream

While ice cream and most junk foods are not harmful in moderation, consuming these products immediately before or after a game can be. A standard serving size of ice cream contains high levels of fat along with several tablespoons of sugar. Eating this several times a week can lead to not only weight gain, but an increase in cravings for sugary foods in general.

Food 6: Microwaveable Popcorn

Most brands of microwave popcorn contain artificial ingredients such as preservatives, sodium, fat, and sugar. While plain popcorn has only a few calories, microwaveable popcorn with excessive amounts of butter is often processed with several substances. Preparing air-popped popcorn for a snack is a much healthier choice, especially athletes.