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.

Please click to see the full article.

by Dr Josh Axe

The 50 Best Low-Carb Foods, Plus Recipe Ideas & Tips - Part 1

While low-carb diets have been shown to have many benefits, especially for those who can afford to kick a sugar habit or lose weight in order to improve their health, many are hesitant to try this way of eating out of fear of giving up many delicious foods.

Rest assured that when following a healthy low carb diet, it’s still possible to keep enjoying all sorts of awesome recipes. Low-carb recipes include everything from crockpot chicken and veggies to grass-fed burgers. And what about low-carb breakfasts or travel-friendly snacks? These can include green smoothies or protein shakes, low-carb desserts made from things like coconut or almond flour, 1–2 cage-free hard-boiled eggs, or newer varieties of grass-fed beef jerky, for example.

While eating a low carbohydrate diet might not be the “magic bullet” to lasting weight loss for every person, it’s very helpful for most people to cut back on added sources of sugar and carbs. Even if you only plan to reduce your sugar and carb intake for a period of time, perhaps to break a sugar addiction or kickstart a healthier way of eating that includes less processed foods, you’re likely to experience benefits relatively fast.

Removing foods such as bread, cereals, sweetened drinks, processed dairy and even whole grains or starchy veggies from your diet will result in you releasing less insulin. This helps to balance blood sugar levels, reduce cravings and fatigue, speed up weight loss, leave you feeling more clear-headed (at least after you initially get used to the change) and even reduces your risk for things like heart disease and diabetes.

Replacing carb-heavy foods in your diet with low-carb foods like non-starchy veggies, healthy fats and high-quality proteins takes these benefits a step further: reducing hunger, making you feel satisfied and possibly even reversing certain nutrient deficiencies.

The 50 Best Low-Carb Foods

Below are dozens of healthy low-carb foods to fill your diet with:

Low-Carb Veggies

1. Broccoli

2. Cauliflower

3. Mushrooms

4. Peppers

5. Chard or collard greens

6. Asparagus

7. Kale

8. Spinach

9. Green beans

10. Arugula

11. Leeks or onions

12. Tomatoes

13. Brussel sprouts

14. Avocado

15. Turnips

16. Cabbage

17. Carrots (moderate carbs)

Eggs and Dairy

18. Cage-free eggs

19. Full-fat unsweetened yogurt or kefir

20. Raw whole milk

21. Hard cheese, sour cream and heavy cream (all are low in carbs, but very importantly I recommend grass-fed and organic dairy whenever possible, ideally made from raw milk). Cheeses low in carbs include blue cheese, cheddar cheese, goat, feta, Swiss, parmesan and asiago.

Meat and Seafood

All the foods below have zero carbs. Note that I recommend always looking for wild-caught fish and avoiding most shellfish such as shrimp, which tend to be higher in heavy metals like mercury.

22. Salmon

23. Haddock

24. Trout

25. Halibut

26. Sardines

27. Anchovies

28. Mackerel

29. Tuna or cod (in moderation)

Nuts and Seeds

30. Chia seeds

31. Flaxseeds

32. Almonds

33. Walnuts

34. Pumpkin, sesame or hemp seeds

35. Cashews and Brazil nuts (and just about all other nuts or seeds too)

Oils and Fats (all have zero carbs)

36. Coconut, olive, hemp, flaxseed, walnut or avocado oil

37. Butter or ghee

38. Palm oil

39. Lard

Condiments, Herbs and Spices

40. Herbs like turmeric, ginger, oregano, rosemary, basil, real sea salt, pepper, etc.

41. Hot sauces

42. Apple cider vinegar and most other vinegars in small amounts (balsamic, white, red, etc.)

43. Cocoa powder (raw and unsweetened is best)

44. Mustard (just avoiding high-sugar kinds like honey mustard)

45. Soy sauce, tamari or coconut aminos

46. Bone broth (whether to drink alone or use in recipes)

No-Carb Drinks

47. Teas including green, black, oolong or white

48. Coffee

49. Herbal teas (ginger, chamomile, honeybush, peppermint, chai, etc.)

50. Fresh pressed vegetable juices or green smoothies

Part 2 of this article to follow on Friday this week.

Want more recipes, videos and articles like this? Join me to get healthy 'inspiration in your inbox' - http://tiny.cc/join-me

Please click to see the full article.

by Dr Josh Axe

How Exercise Can Help Ease Anxiety and Depression

There are many benefits to regular exercise as we all know. There are also great psychological benefits to help ease anxiety and depression.  When you exercise, your body releases chemicals called endorphins - these are the 'feel-good' brain chemicals.  Regular exercise also reduces the immune system chemicals that can worsen depression and it increases body temperature which is said to have calming effects.
There are also a number of emotional benefits too, such as gaining confidence - meeting exercise goals or challenges, even small ones, can boost your self-confidence. Getting in shape can also make you feel better about your appearance.   Exercise is a distraction that can get you away from the cycle of negative thoughts that feed anxiety and depression.  There is also the social aspect of it....physical activity can give you the chance to meet and socialise with others. Even exchanging a friendly smile as you walk around your local area can help lift your mood.
Doing something positive to manage anxiety or depression is a healthy coping strategy.   Below are some more tips to get you started.  

Start Slow
It may be the last thing you want to do when you're feeling down, but exercise releases feel-good chemicals in your brain and can help ease depression symptoms. You don’t have to do too much, maybe just go for a short walk. If you can push yourself to do it a few days in a row, you may not need as much of a push the following day.

Walk or Run
You don’t have to run a marathon or be a speed demon. You don’t even have to run. Start with walking, and you can decide if you want to go faster as you get stronger. It’s not just the exercise that helps -- the great outdoors can lift your mood, too.

Yoga
The fixed and moving poses of this meditative form of exercise can make you stronger and more flexible. That can give you energy and a sense of well-being. The breath control involved in yoga also can calm your emotions. You can look for videos online, but a class gets you out into the world and around other people. Namaste!

Garden
Touching soil may boost a key brain chemical called serotonin, and that can help lift depression. You'll also be active and outside. If you don’t have a patch of dirt of your own, call a local community garden to see if you could work a plot there.

Tennis
It’s good exercise and a great opportunity to let out some emotion without talking about your feelings. You can just hit the ball against a wall, but if you want it to come back across a net, you’ll need someone on the other side. That's a chance to socialize. And if you commit to a time with someone else, you’re more likely to stick to it.

Exercise at Work
If you need a distraction to get your mind off negative thoughts, take a few minutes and step away from your desk. Find a quiet place and do some stretching, or go up and down a flight of stairs -- anything that gets you moving can boost your mood.

Swim
It’s a great, whole-body workout, and some people find the water helps calm them. It doesn’t have to take a huge chunk out of your day: Just 30 minutes of exercise 3 to 5 times a week may be all you need.

Bike
You can get good exercise on a stationary one, but hitting the bike path is a great way to take in the world around you. You don’t need anything fancy -- any two-wheeler will do. Ride it to the store, the coffee shop, or your friend’s house. Just make sure to get it checked by a mechanic first, and don’t forget to wear a helmet.

Strength Training
You use weights, machines, or your own body resistance (like with pushups) to build strength, muscle mass, and flexibility. A simple set of hand weights will work, or even just the floor. The workout isn’t the only thing that improves your mood -- a sense of accomplishment and better body image can help, too.

Walk Your Dog
Fido can help ease your stress, and he may be just the motivator you need. Grab a leash and maybe a Frisbee and get out there. The fresh air won’t hurt, either.

Dance
It’s a win-win-win: exercise, social engagement, and fun. All those can lift your spirits, and you can start at home. While nobody’s watching, turn on a favorite track and let your body move to it. Even short dance sessions can feel good. As you gain your footing and confidence, check for classes at local dance schools or look for a group that gets together to dance.

Sprint
You may need to work up to it, but three 20-second sprints, with 2-minute breaks in between, may be as good for you as 50 minutes of moderate jogging. And they can be a quick way to release some pent-up emotion. Just make sure you warm up -- and ask your doctor if you don’t know if you’re healthy enough for that kind of high-intensity workout.

Basketball
It’s a great workout: You jog, sprint, jump, and throw. You can do it indoors and out, winter and summer, and in a large group or with just one other person. You can even shoot hoops by yourself.

Softball
The focus needed for a long game can help distract you from negative thoughts, and being part of a team adds a feeling of connection. And when you’ve got a whole team that expects you to show up, you’re more likely to, right?


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A Fear of Exercise!!!

I've received quite a few comments on Facebook and Twitter along with many emails from people who are "fearful" after seeing the newest videos/workouts for next week. There are a few things I want to clarify and outline regarding us all starting some more intensive exercises:

1) Do the best you can- Remember that this is not a contest of you versus me. It doesn't matter if you can't do all the push-ups I can. I'm showing a guideline for everyone and you should customize it to yourself. If you need to do all of the push-ups on your knees that's still great. Also, you can do push-ups at an angle against the wall as an alternative to doing them on your knees (if that's too difficult). Maybe you cannot do as many push-ups as listed on the workout plan... that's okay too! Remember, you're doing the "best" you can and "building your endurance". Maybe for the 1st month you can only do half the amount of push-ups on your knees and then the next month all the push-ups on your knees and then the next month half on your knees and half on your feet, etc. The point is unless you push yourself to do the best you can you'll never improve. That's what I want us to focus on... doing the BEST we can and improving our strength and endurance gradually over time. 

2) Customize your own situation.  I've said before, these plans are customized to my wife and I. We're trying to give as many options as possible between our two workouts that you can build your workout either from home or the gym. If you have an injured shoulder or knee (or any other medical condition) that requires you to abstain from an exercise please do so. You should customize and do what you are able to do and not injure yourself if you have any medical condition or injury.

3) This is not an excuse to quit - Some have seen there are pull-ups and say "I can't do a pull-up". This is NOT an excuse to quit. Again, refer to point #1 that you're doing the best you can. The pull-ups I do at the gym I use an assisted machine and the ones my wife is doing from home she uses a chair to help her. I want you to do the best you can with those two options (or choose an alternative exercise if needed). FEAR IS NOT AN EXCUSE TO QUIT! Let's remember that month one we just did stretching and core (along with eating healthy) and still saw results. So my recommendation is to continue to eat healthy, try out the exercises and use whatever alternatives needed (doing the best you can), and continue to do your stretching. Whether you can do the exercises 100% or 10% you'll still continue to improve over time and see results! Don't use your exercise fear as an excuse. Remember..."Commit to a healthier lifestyle, regardless of your circumstances".

I can't make a custom plan for everyone, so please use my wife's workouts (these are not just for women but for people that need to work out from home in general) or my workouts (again these aren't just for men but anyone that has a gym membership) and do the best you can while maintaining your healthy eating habits. People fear the unknown and worry about failure. If you're doing the best you can you are NEVER failing. My wife and I will try to post some videos soon showing alternative workouts so people can have more options to choose from as well when making adjustments to the plans listed.

WE CAN ALL DO THIS.. STAY STRONG!

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