The 50 Best Low-Carb Foods, Plus Recipe Ideas & Tips - Part 2

The Low-Carb Diet: Overview of Benefits and How It Works

(Part 1 of this article featured on Weds 10th May).

A large body of research shows that for those who make good candidates, following a low-carb diet has many health benefits. While it’s not always necessary to give up all unprocessed, whole-food sources of carbs (like fruit and starchier veggies mentioned above), cutting down on processed foods, added sugar and even grains can help many experience benefits like: 

Faster weight loss, and usually a easier time maintaining a healthy weight. Once glucose from carbohydrate foods are no longer available for energy, the body will use stored body fat instead, or fat and protein consumed from foods.
Enhanced satiety from meals, reduced hunger and decreased cravings (especially for carb-heavy foods and sweets)
Normalized blood sugar levels. This is due to better control over insulin and blood sugar (glucose) spikes. For those who are pre-diabetics or have diabetes, this is often crucial for preventing symptoms from worsening or complications.
Neuroprotective effects and enhanced cognitive performance, including less “brain fog” or dips in energy, improved memory in the elderly and reduced symptoms of epilepsy
Sometimes improvements in hormonal balance. This often results in better sleep, less fatigue, reduced pain or muscle weakness, and more energy overall.
Reduced bone loss or osteoporosis
In athletes, possible favorable changes in body mass and body composition, along with increase in the relative values of maximal oxygen uptake (VO2 max) and oxygen uptake at lactate threshold (VO2 LT)
In some cases, lower risk for cardiovascular disease or metabolic syndrome, including normalizing factors like blood sugar or unhealthy cholesterol levels
Wondering what types of foods you really shouldn’t have when on a low-carb diet? Because they’re higher in things like added sugar and carbs from flour or thickeners, limiting the foods below will keep your carb intake on the lower end:


If you’re intending to eat very low carb, avoid all grains (including wheat, barley, oats, rice and other whole grains). This also includes all foods made with grain flour such as bread, cakes, biscuits, chips, cereal, muffins, pasta, etc.
Sugar and foods that contain artificial or added sweeteners (honey, cane sugar, coconut sugar, etc.)
Most commercial fruits and fruit juices (juice is high in sugar, with the exception of lime or lemon juice)
Most pre-made condiments, sauces or packet mixes, which tend to be high in sugar
Alcohol, soda and other sweetened drinks
If you’re looking to drastically reduce carbs (such as following a ketogenic diet), you’ll also want to avoid most dairy products that contain milk, yogurt, ricotta or cottage cheese. Higher fat, low-carb cheeses are often included even on very low-carb diets because they have very few carbs.
Remember that regardless of what number of carbs you aim to eat everyday, the real goal is to consistently consume more real, whole foods and reduce intake of processed ingredients.

It can be wise to experiment with a very low-carb diet for a period of time, but once you’re working on maintenance (the way you intend to basically continue eating forever), aim to eat a variety of foods, including lots of different plants that will contain at least some carbs.

To sustain a healing diet long-term, develop a solid understanding of how many carbs daily from a well-rounded diet you can tolerate without gaining weight or suffering from other health problems.  You use this information about your unique biochemistry to sustain a “normal eating pattern” – complete with things like healthy proteins and fats, along with fresh veggies, fruits and even some whole starchy veggies, legumes or grains if they work well for you.

Final Thoughts on Low-Carb Foods 

 Low-carb diets can help people lose weight quickly and potentially improve certain health conditions like sugar dependence, brain fog, fatigue, and risk factors for metabolic syndrome or diabetes.
Low-carb foods include non-starchy veggies (like leafy greens or cruciferous veggies), healthy fats like coconut or olive oil, butter and hard cheeses, meat, seafood and eggs. Moderate sources of carbs are nuts, seeds, beans, legumes and some starchier veggies.
Depending on your overall health and goals, it’s not usually necessarily to completely avoid healthy sources of carbs in moderation, like fruit or starchy veggies. In some cases, sprouted or soaked grains and legumes (higher in carbs) can also be included in an otherwise balanced diet that includes lots of low-carb foods.

What can you do with low-carb foods? Low-carb recipes include that can be made without things like added sugars, refined grains or artificial sweeteners include protein shakes, smoothies, salads, crockpot recipes, fajitas, burgers or meatballs, and much more.


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Click here for Part 1 of this article featured on Weds 10th May.

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by Dr Josh Axe

The Benefits of Greek Yogurt and Why It Deserves to Be Called a Superfood

There's a lot more going on with Greek yogurt than just using it to fill up your morning parfait or smoothie bowl.

The word "superfood" gets thrown around a lot these days, but Greek yogurt definitely qualifies. Here's why nutritionists and protein fiends alike have fallen head-over-heels for yogurt's creamier, tarter cousin.

It's more nutritious than regular yogurt.

Yogurt gets its "Greek" label when it has been strained to get rid of whey, which is the liquid that's left over after the curdling process. Without whey, yogurt takes on a thicker, creamier consistency with a higher concentration of protein and good-for-your-gut probiotics (another bonus: less sugar). Dannon Light & Fit Greek yogurt, for instance, has 22 grams of protein and 9 grams of sugar in a one-cup serving, which trumps the 7 grams of protein and 13 grams of sugar in the same amount of the brand's regular nonfat vanilla yogurt. That high protein count is one of the benefits of Greek yogurt for vegetarians.

It helps you feel fuller, longer.

Digging into Greek yogurt as an afternoon snack can reduce hunger pangs and keep you from feeling ready for dinner when it's only 5 p.m., finds a study published in the journal Appetite. Study participants snacked on Greek yogurt with varying amounts of protein three hours after lunch for three days straight. The group that ate yogurt with the highest amount of protein (24 grams per serving) reported feeling fuller and didn't feel hungry enough for dinner until almost an hour later than the group who ate lower-protein yogurt.

Fat-free versions offer about the same nutrients as full-fat options, but only a fraction of the calories.

While nutritionists may warn you against fat-free and reduced-fat foods, as they often amp up their sugars to make up for lack of flavor from the fat, Greek yogurt is an exception. If you're watching your calorie intake, reach for Greek yogurt with 0 percent fat. It generally has a comparable amount of protein, sugar, probiotics, and calcium, but usually just a fraction of the calories. You might have to sacrifice a bit of the thick consistency, though. Full-fat versions tend to be denser than those that are low in fat or fat-free, according to a study published in the Journal of Dairy Science.

It keeps your digestive system running smoothly.

You can thank the probiotics for that. The beneficial microorganisms are naturally found in Greek yogurt and have been shown to keep your tummy happy by easing lactose intolerance, constipation, diarrhea, and IBS. Yogurt also helps more serious gut issues like Chron's disease and ulcerative colitis. Search for the phrase "live and active bacteria cultures" in the ingredient list or look for the National Yogurt Association's Live & Active Cultures seal, which means the product has at least 100 million live cultures per gram (which is a good thing). Probiotics aside, there are plenty additional benefits of Greek yogurt. Check out 10 more of them here.

It can help keep your weight in check.

A 2012 study published in the journal Annals of Epidemiology tracked the diets, weight, and waist circumferences of more than 3,000 people and found that while everyone's weight and waists increased over time, those who ate yogurt tended to stay trimmer than those who avoided it.

There are some imitators out there.

The ingredient list on a real Greek yogurt might look complicated because of the hard-to-pronounce probiotics, but it should generally be short and include just milk and the bacteria names. Some brands try to side-step the straining process and just throw in a bunch of thickening ingredients instead. If you're looking for real Greek yogurt made the traditional way, beware of fakes that have ingredients lists that include things like pectin, cornstarch, and xanthan gum.

It can be used as a healthy substitute in recipes or enjoyed on its own.

You might not be a fan of the tangy, slightly sour taste of plain Greek yogurt, but that's exactly what makes it a seamless substitute for condiments like sour cream and mayo. Add a dollop of Greek yogurt to soup or chili, or use it to create a healthy but creamy dressing or dip. (You'll see just how versatile it is as a cooking ingredient in these 10 yogurt-based recipes.) Greek yogurt also adds a creamy protein punch to your smoothie.  Or you could eat it solo and spoon natural sweeteners like honey or berries on top for a healthy treat that tastes surprisingly decadent.

Some studies suggest too much high-fat dairy can threaten your health.

A 2013 study from Kaiser Permanente researchers found high-fat dairy could negatively affect breast cancer patients, likely because dairy products contain high amounts of estrogen. The study followed breast cancer patients for an average of 12 years and found those who ate one or more servings of high-fat dairy (such as yogurt, milk, ice cream, or cheese) a day had a 64 percent higher chance of dying from any cause. Low-fat versions, however, appear to be OK.

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The Health Benefits of Bananas

I LOVE BANANAS! Particularly in the morning.....they are my go-to energy source to eat before an early morning run, they add sweetness and texture to porridge and you can still use the overripe ones to make the best banana loaf, which toasted in the mornings is delicious.  So....this weekend...

All hail the humble banana!

You can eat it raw or mixed in your favorite smoothie. You can enjoy your own homemade peanut butter-banana sandwich, banana bread, or banana muffins. The possibilities are plentiful.



Plus, bananas:

• Can be found at your grocery store all year long
• Are easily stored
• Come in their own yellow carrying case when you’re on the go
• All that -- and they’re really good for you.

What a Banana Gives You

The right amount of carbs: Like all fruits, bananas have carbs. But not so many that folks with diabetes can’t enjoy them. If you have diabetes, you can enjoy half a banana when you need a snack.

They also won’t blow up a low-carb diet. A medium one gives you about 27 grams.

A Feast of Fiber: It’s no secret that the right amount of fiber in your diet is good for you. An average-size banana gives you 3 grams of it. That’s about 10% of what you need each day. That boost can help keep your bowels working at their best. It can also help keep your cholesterol and blood pressure in check, and help ease inflammation.

In general, foods that are high in fiber make you feel full without extra calories. That also makes them a good choice if you want to shed a few pounds.

Powerful Potassium: This mineral is a big player in heart health. Potassium-rich foods help manage your blood pressure because they help you get rid of more sodium when you pee. Potassium also relaxes the walls of your blood vessels, which helps lower your BP.
What’s more, potassium:

- May lower your risk of stroke
- Can help keep your bones healthy as you age
- Helps your muscles work better

But if you have kidney problems, too much potassium isn’t good for you. Check with your doctor to see how much you should have.

A Happier Belly: It seems bananas are good for your tummy, too.

The yellow fruit is a source of prebiotics. Those are carbs you don’t digest, but they’re a food source for the more-popular probiotics. Those are the good bacteria found in your gut.

There’s also evidence that probiotics can help with the annoying diarrhea people get after they take some antibiotics.

They can also help:

Improve yeast and urinary tract infections
Treat some gastrointestinal infections
Ease irritable bowel syndrome
Lessen lactose intolerance
Work on some allergy symptoms
Probiotics may even help make colds and the flu less severe.

More Reasons to Go Bananas

Bananas contain several other vitamins.

A medium one will give you a good chunk of the vitamin B6 you should get each day. It also helps with metabolism. And it plays an important role in brain development during pregnancy and infancy, as well as immune system health.

While citrus fruits like oranges are vitamin C giants, bananas also have it. One gives you about 10 milligrams. You should shoot for between 75 to 90 milligrams per day. So your morning banana can get you well on your way.

Vitamin C helps protect us from the damage caused by something called free radicals. Those are reactions in our body to the food we eat, cigarette smoke, pesticides, and other potentially harmful things.

Vitamin C also helps our immune system work better and can help you heal better.

Research suggest that bananas can also help you recover from strenuous workouts. One study says male cyclists who had a banana before pedaling went quicker and had a faster recovery than those who just drank water.

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The Benefits of Almond Milk

Switching from cow's milk has become a bit of trend over the last few years.  I made the switch to almond milk having heard of it's benefits a year or so ago and really do love it!  I've seen improvements with my skin (texture and brightness) and also a reduction in bloating. I tend to buy  it in the supermarket but know it's easy to make your own too.  Below are more of its benefits and reasons to consider making the switch.

You can make almond milk by blending almonds with water and then removing the solids from the mixture. You can also make it by adding water to almond butter. Almond milk has a nutty yet pleasant flavor with texture quite similar to regular milk. One of many benefits of almond milk is that it is suitable for vegans.

Benefits of Almond Milk

You can include almond milk in your diet to enjoy many interesting benefits. It is quite safe for people who are intolerant to dairy. Here are some other reasons to include almond milk in your diet.

It Regulates Blood Pressure

By including almond milk in your diet, you will be able to regular your blood pressure in a much better way. You can drink it even when you are intolerant to dairy products. Vitamin D, phosphorus, and other minerals help your veins contract and expand freely to ensure proper blood circulation. You may develop hypertension if something causes blockage within the veins, and regular intake of almond milk will prevent it.

It Strengthens Muscles

One of many benefits of almond milk is that it helps build muscles. You need to eat a balanced diet with foods that contain more of essential vitamins and minerals. You can riboflavin from almond milk, which I actually a form of vitamin B. It works with iron in the body to promote muscle strength and growth. Moreover, you also get a good amount of protein from almond milk, which is essential for muscle building. It is equally beneficial for your skin and other organs in the body.

It Improves Kidney Health

You may develop kidney problems when you have too much of certain minerals such as potassium and calcium in the body. You do not have to worry about it when drinking almond milk because it contains a limited amount of potassium and phosphorous. If you already have kidney problems, you may already be avoiding food rich in potassium and phosphorus. Both soy products and dairy products are packed with these minerals, which is why you can always replace those products with almond milk. It provides you with important nutrients found in milk without making your kidney problems worse. You can also consume almond milk when you are allergic to soy or dairy products.

It Improves Vision

Vitamin A is essential for healthy eyes and almond milk provides you with enough of this vitamin along with many others. With an increase in the usage of smartphones, computers, and tablets in homes and offices, more and more people are now suffering from vision problems. One simple solution is to include almond milk in your diet and provide your body with Vitamin A to keep your eyes healthy.

It Strengthens Bones

The presence of calcium is the reason why almond milk is good for your bones. Your body needs calcium for various functions, and not just for keeping your teeth and bones healthy. It is equally important for nerve function, blood clotting, and a normal heartbeat. You can provide your body with calcium simply by including almond milk in your diet. It will strengthen your bones and lower your risk of osteoporosis. A single serving of almond milk provides you with 30% of your recommended daily intake of calcium, and when you consume it with other foods that also contain vitamin D, it becomes easier for your body to absorb more calcium.

It Keeps Your Skin Healthy

One of many benefits of almond milk is that it helps keep your skin healthy. Vitamin E is essential for healthy skin and you get a good amount of this vitamin from almond milk. Almond milk is a good choice also because it contains antioxidants that eliminate free radicals from your body and help repair damaged skin. The good thing is that you can get a good dose of these vitamins whether you opt for the almond milk processed at home or processed commercially. It is also possible to use almond milk as a powerful skin cleansing lotion.

It Improves Cardiovascular Health

When you opt for dairy products or dairy milk, you will be getting several vitamins and minerals but you will also be getting loads of saturated fat and cholesterol. Excessive intake of saturated fat can increase your risk of cardiovascular disease. Almond milk is a better choice because it does not contain any cholesterol or saturated fat. It provides you with omega3 fatty acids, which are actually good for your heart and prevent hypertension. You can certainly opt for skim milk, but almond milk will still be a better option.

It Boosts Your Immune System

Usually fortified with vitamins E, D, and A, regular intake of almond milk can actually help improve your immunity. You do not get vitamin D from cow's milk, and there may not be enough of other vitamins either. Therefore, almond milk is a superior choice when your goal is to boost your immune system.

It Helps Manage Weight

If you drink a cup of whole milk, you will be consuming 146 calories. You will still get 122 calories if you opt for 2% milk. You get only 60 calories when you opt for the same serving of almond milk. Interestingly, it is even better than skim milk because the same serving contains 86 calories. By replacing whole milk with almond milk, you will certainly be able to cut calories without having to sacrifice the amount of vitamins and minerals. If you continue to slash calories, you will be able to lose weight more effectively.


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Why You Should Eat That Easter Chocolate

There are certain times of year when we can cut ourselves a bit of slack for a little over indulgence. I believe Easter to be one of them.  Dark chocolate is my absolute favourite type so I was pleased to come across this article outlining its benefits.  Read on....and then go ahead, enjoy your Easter egg! 

 

Regarded by many as the tastiest food on Earth, dark chocolate also has many health benefits..

1. It’s loaded with antioxidants

Dark chocolate contains hefty amounts of disease-fighting flavenoids, antioxidants also found in red wine and many fruits and vegetables. In fact, it appears to have more flavenoids than any other food.

2. It helps you through PMS

“There’s a reason we crave certain foods, such as chocolate, at that time of the month,” says Toronto-based raw foods coach Nathalie Lussier. “Chocolate releases calming endorphins that reduce anxiety. Plus, it’s high in magnesium,” which lifts moods and reduces water retention. But overindulging in sugar, salt and caffeine can backfire, causing bloating and fluid retention (not to mention weight gain).

3. It may lower cholesterol

A small study from the University of Illinois at Urbana-Champaign found that daily consumption of cocoa flavanol-containing dark chocolate lowered cholesterol and improved blood pressure.

While the research was funded by chocolate manufacturer Mars, Inc., the study was double-blinded and peer reviewed.

4. It may prevent pregnancy complications

A new study reports that a chemical (theobromine) found in chocolate may reduce preeclampsia, a major pregnancy complication. The darker the chocolate, the better.

Preeclampsia is primarily noted for raising blood pressure in pregnant women, and eating chocolate helps to lower this risk by up to 69 percent. The study of nearly 2,300 women established greater benefits to those who ate five or more servings per week, especially in their third trimester.

Despite the results from this study, researchers have said that further studies are needed to prove the direct link between chocolate and preeclampsia.

5. It helps prevent heart disease

A recent study shows that people who regularly consume 70% dark chocolate (about 20 g per day) show a marked improvement in blood flow, while no improvement is observed in those who eat “processed” chocolate, which contains very little cocoa paste. It seems that the positive effect of dark chocolate is linked to a property in its polyphenols that releases a chemical messenger, nitric oxide, which increases arterial dilatation, at the same time improving blood flow and reducing platelet aggregation.

However, it is important to note that previous studies have shown that milk prevents the absorption of dark chocolate’s polyphenols, thereby neutralizing its beneficial effects. Milk contains large amounts of casein, a protein that interacts with polyphenols and prevents them from being efficiently absorbed by the intestine. It is therefore always preferable to consume dark chocolate unaccompanied by milk.

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Great Food Combinations for Losing Weight

Power Pairs
When it comes to slimming down, two (or more) foods can be better than one. That’s because each has different nutrients that work together. As a team, they can help you fend off hunger, stay full longer, and burn fat or calories better than they would solo.

Avocado and Dark Leafy Greens

A spinach or kale salad is low in calories and high in nutrients, but it can leave you wanting more. To make it more filling, top it with avocado. One study showed that people who had lunches that included the green fruit felt 23% more satisfied afterward than those who didn’t. That’s because it has a kind of good fat (monounsaturated) that staves off hunger. Bonus: Avocado also helps your body absorb more of the veggies’ disease-fighting antioxidants.

Chicken and Cayenne Pepper

Chicken breasts are known to be good for weight loss, and for good reason. One breast serves up 27 grams of protein for fewer than 150 calories. Protein takes longer to digest, and that can keep you full longer. Spice up this dinner staple with a rub or sauce made with cayenne pepper. It may boost your calorie burn and make you less hungry.

Oatmeal and Walnuts

A simple way to slim down: Eat the rough stuff. Simply adding more fiber to your diet can lead to weight loss. That’s because your body can’t break down fiber, so it slows down digestion and takes up space in your stomach. With 4 grams of fiber per cup, oatmeal can be a good source. Walnuts add another 2 grams, plus satisfying protein and crunch.

Eggs, Black Beans, and Peppers

Start your day with this protein-packed scramble. According to research in the Journal of the American College of Nutrition, people who had eggs for breakfast ate 22% fewer calories at lunch -- and less the entire day -- than those who had a bagel. Black beans and peppers make this morning meal even more filling, thanks to a double dose of fiber. 

Bean and Vegetable Soup

Add a broth-based vegetable soup to your lunch or dinner. The liquid fills your stomach, leaving less room for higher-calorie foods. One study showed that people who started with soup ate 20% fewer calories during a meal. Stirring in beans, such as chickpeas or black beans, can give it more staying power because they’re high in protein and fiber. In fact, eating 3 cups of beans a week has been shown to boost weight loss. 

Steak and Broccoli

Too tired to hit the gym? This meal can help you out. Beef is rich in protein and iron, which your body uses to build red blood cells. They take oxygen to your organs, so falling short in those can zap your energy. Broccoli is the perfect side, because its vitamin C helps your body take in iron. A half-cup of this veggie has 65% of all the vitamin C you need in a day.

Green Tea and Lemon 

If you need a pick-me-up, brew some green tea. The low-calorie drink is packed with antioxidants called catechins, which may help you burn more calories and fat. Japanese scientists found that people who drank a bottle of tea high in catechins each day shed more fat after 2 weeks than those who didn’t. To make it even healthier, add a squeeze of lemon -- it helps your body absorb them.

Salmon and Sweet Potato    Fish is often called “brain food,” but it’s also good for your waist. Its omega-3 fats may help you lose body fat, and salmon is a top source. Plus, one 3-ounce serving packs in 17 grams of protein. Serve it with a baked sweet potato for a filling yet light meal. A 5-inch-long spud has 4 grams of fiber and just 112 calories.

Yogurt and Raspberries

This creamy treat may help turn up the fat burn. Research suggests that people who get more calcium and vitamin D as part of a weight loss plan shed more fat than those who don’t. So, look for a vitamin D-fortified yogurt, which serves up about 35% of all the calcium you need in a day. Top it with half a cup of raspberries for sweetness and 4 grams of fiber.

Mushrooms and Ground Beef

You can eat burgers and lose weight -- the key is to swap at least 50% of the meat for chopped or ground mushrooms. With only 16 calories a cup, they can lighten any dish made with ground beef without skimping on flavor. They may also help keep your blood sugar levels steady, which helps curb cravings.

Olive Oil and Cauliflower

At just 27 calories a cup, cauliflower is a diet-friendly food. It’s also low on the glycemic index (GI), a measure of how much a food raises your blood sugar. One study showed that low-GI vegetables led to more weight loss than starchier ones, such as peas and corn. Drizzle chopped cauliflower with olive oil and roast it -- this brings out the flavor, and olive oil’s fats can curb your appetite by making you feel full.

Pistachios and an Apple

Need a midday snack? This combo offers protein, healthy fats, and fiber to fend off hunger. With about 160 calories for 50 of them, pistachios are one of the lowest-calorie nuts. Plus, they’re usually packaged in their shells, which can slow you down and keep you from munching mindlessly. The apple adds sweetness and crunch to your treat, along with 4 grams of fiber.

Fish, Whole-Wheat Tortilla, and Salsa

One of the top reasons weight loss efforts fail is taste. Eating bland foods at every meal can lead to a junk food binge. So it’s important to have healthy, flavorful dishes in your lineup. Fish tacos are a perfect example: Make them with white fish for lean protein and a whole-wheat tortilla for fiber. Top them with some salsa for extra vitamins.  

Dark Chocolate and Almonds

Swearing off sweets sounds like a good way to drop pounds, but it can backfire. Nixing them altogether can lead to overeating. With about 7 grams of sugar per ounce, dark chocolate is one dessert you can feel good about eating. Pairing it with high-protein almonds keeps your blood sugar levels steady, and that can keep you satisfied longer.

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