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.


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

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

Please click to see the full article.

by Dr Josh Axe

How to Drink Water to Lose Weight

If it's really that simple, why isn't everyone doing it?  Or maybe they just haven't seen this video yet!


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

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

The 4 Key Training Methods To Include In Your Home Workouts

Exercise and Fitness Advice

Following a home exercise programme can help you lose weight just as effectively as joining the gym, as long as you devise a balanced fitness routine - and stick to it. Why not also consider buying your own dumbbells or a small bench to help you stay motivated.

There are four key areas to cover in your home exercise routine: cardiovascular training, resistance training, core training, and flexibility work.

Cardiovascular

One of the simplest forms of home exercise is walking. This basic activity is often overlooked in favour of more exotic fitness pursuits, but walking is an excellent way to increase your energy and fitness levels, and start burning fat. If you're just starting your fitness programme, then build up gradually starting with daily five or ten minute walks.

If you're already at an advanced level of fitness then other cardiovascular options include power walking, jogging, running, swimming and cycling. Short sharp bursts of aerobic work, intense enough to make you out of breath, is the most effective way to lose weight.


Resistance
Although resistance training is easiest in the gym, you don't need equipment to do it. Any action that tires out your muscles before you've performed 15 repetitions counts as resistance training. You can train at home using repetitions of the squat, and the lunge moves, for example.


Core Training

Core training works on strengthening the deep stomach and pelvic floor muscles that support the lower back. It's easy to work on this area at home by practising contracting the muscles, and you can include a swiss ball in your programme to add variety.

Flexibility Training

Engaging in a stretching routine every morning will help you maintain and develop flexibility, and also help your posture improve, by stretching muscles that have become tight.


For US fans, friends and fitness fanatics - HERE's 50% off our Essential Active Calf Compression Sleeves. Click here to ORDER NOW and enter EA50OFF1 at checkout.  Limited Time Offer. 


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


Source: weightlossforgood.co.uk

Renaming Your 'Cheat Day' Could Help Achieve Weight Loss Success

Here's Why Rethinking Your 'Cheat Day' Could Help You Shed More Pounds.

Call It This Instead.

Every week, you look forward to your cheat day—a day to cave to a few of your cravings after sticking to a well-balanced diet (and workout regimen) all week long. But Men’s Health senior editor Paul Kita takes issue with the concept.

“When you say ‘I’m cheating,’ that makes it sound like it’s some kind of indiscretion that shouldn’t be forgiven for, or even admitted to,” says Kita.

Instead, Kita prefers the term rest day. “Think of [your cheat day] as your rest day for your diet,” Kita says. “Every now and then you just need a rest. And what happens the day after a rest day? You go in and you hit it harder because you’re replenished.”

Science backs him up. Last year, researchers put study participants on a diet that was limited to only 10,500 calories per week, or about 1,500 calories a day.

But half of the dieters were allowed to eat anything they wanted on Sundays.

After two weeks, the two groups both reduced their average body mass indexes and there was no significant difference in the amount of weight the two groups lost, however those who took Sundays off were happier and more motivated to continue working toward their weight-loss goals. In other words, taking a break once a week didn't slow dieters' progress, it only motivated to keep up their healthy habits for longer.

Researchers say that the reason behind this is that occasional indulgence makes dieting more sustainable.

To hear more of Kita’s nutrition strategies, along with tons of fitness and weight-loss tips from Men’s Health Fitness Director BJ Gaddour, check out the latest two-part episode of the Men’s Health Podcast.

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

Source:  This article was written by Joelle Smith and provided by Men's Health. 

See more here… http://www.womenshealthmag.com/weight-loss/cheat-day-approach

Recipe Alert: Ginger Fudge Flapjacks

A deliciously healthy and a little bit spicy recipe...and the ginger in Mira Manek's sweet treats delivers an added nutrient boost.

These chewy, gooey treats will go down a storm at teatime. And they’re packed with ginger, which is good for calming queasiness and has anti-inflammatory benefits, too.

‘Chickpea flour is so versatile and there’s so much you can do with it, both sweet and savoury,’ says star foodie Mira Manek, who rustled up this recipe. ‘This is a gingery adaption of my Coco Fudge, which is sold in cafés including Raw Press and the Holborn Dining Rooms in London. I’ve also added a handful of oats in these flapjacks, just to give it that slight crunch.’

Makes 20 pieces

80g coconut oil
100g chickpea flour
100g dates
30g oats
½ tsp grated ginger
½ tsp cinnamon
½ tsp ginger powder

How to: 

1. Start by melting the coconut oil in a large pan, then pour in the chickpea flour and start stirring on low heat. While stirring, warm the dates in a separate pan on low heat so they melt easily when added to the chickpea flour and coconut oil mixture. Leave aside.

2. Continuously stir the chickpea flour mixture for around 15 mins until the mixture starts to thicken and you notice the colour change very slightly from yellow to orange/light brown.

3. Now add the warmed dates and stir them until they melt. The mixture need not be entirely smooth. Now add the oats, grated ginger, cinnamon and ginger powder, and stir everything together.

4. Lay the mixture in a flat pan or baking tray and let it cool for 10-15 mins before cutting into pieces and eating.


Click below to see more delicious recipes in Mira's book... 

Saffron Soul: Healthy, vegetarian heritage recipes from India

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

Recipe source

5 Things No One Tells You About Running as You Get Older

Find some inspiration from 42-year-old Deena Kastor, running legend.

Even if you’ve never had the urge to lace up a pair of running shoes, you can’t help but feel inspired by 42-year-old Deena Kastor. This fall, she’ll return to the Bank of America Chicago Marathon—a race she won a decade ago—aiming to run 26.2 miles faster than any American woman age 40 or older ever has.

Over more than 20 years of logging miles and winning races, Kastor has absorbed a lesson or two about running. And now that she’s a wife, mother, and businesswoman, too, she increasingly recognizes how much her running career has taught her about success in all areas of life.

Here, she lets slip a few of her hard-earned bits of wisdom that’ll inspire you to accomplish any worthwhile endeavor—and maybe, just maybe, slip on those sneaks and hit the road.

1. You might encounter haters—but you'll also find a huge community to support you.

Kastor says she’s always faced those who questioned her decision to run. Her grandmother, for one, spoke up every time she saw her: “‘Enough is enough already! Put on some weight, save your knees!’ she’d say,” Kastor remembers with a laugh. Combine these types of messages with the all-too-typical self-doubt women feel in the gym or on the path, and you can see why so many quit running or feel too intimidated to start.

A sure antidote? Join a running group, where you’ll find like-minded (and potentially lifelong) friends to guide your training and cheer you on. Or, go spectate at a marathon or another large road race. “As people see that unfolding, they realize how many different abilities, bodies, and types of people are out there representing the sport so beautifully, in so many different ways,” Kastor says. “If you can put one foot in front of another, you can certainly accomplish this.” (Oh, and about those knees—studies show runners are actually less, not more, likely to develop arthritis as they get older. Kastor’s not-so-creaky joints helped her break the world masters half-marathon record last fall, clocking a 1:09:21. That’s 13.1 miles at 5 minutes, 19 seconds each.)

2. Rest is just as important as hard work.

Throughout her running career, Kastor has placed a high priority on recovery. Back when running was her full-time job and she logged 140-mile training weeks, she’d take four-hour naps in the afternoon—then hit the sack for another 10 hours of sleep each night. Now she runs less, in part because—like so many other female runners or walkers—she has to balance her running with family and work. So she focuses on making her downtime truly relaxing and restorative, a message she thinks could benefit any ambitious woman.”My leisure time with my family is very leisure. It’s lying on the floor and pretending we’re animals instead of running around and doing a million things. I try not to overstress my daughter or my husband and me with too many activities,” she says. “It’s hard when you feel that you lose traction if you slow down, like you’re not grinding all the time. But it’s really important to have mental and physical rest.”

3. You (still) don't have to deprive yourself to eat healthfully.

Good nutrition has stood as an essential component of Kastor’s training through the years. To her, eating well doesn’t mean banning treats from her diet—after all, she’s a famously terrific baker and foodie. Instead, she supports her running and maintains a slim frame by eating fresh, whole foods and allows herself occasional special indulgences. “If I want a piece of chocolate cake, it’s going to be something that I made or something from a high-end bakery—it’s not going to be from a box,” she says. “I never binge because I have that fix, but I always emphasize quality.”

She also adjusts her intake to match her mileage. “When I’m not training for a marathon, I’m not as hungry, so I’m eating lighter food,” she says. “When I’m in heavy training, I’m eating more heftily.” With this strategy, she ensures she has enough energy to power through her workouts, but avoids gaining extra weight that could slow her down. To fuel your own fitness habit, consider how long and intense of a workout you’re doing, and also what type—your ideal presweat meal differs depending on if you’re a walker, runner, or barre fanatic.

4. Food isn’t the only source of fuel.

Kastor also draws energy from positivity, and says finding joy in her running plays a huge role in her fast times. “Science now shows the physiological effects that positivity and negativity have on your body, and the results are extraordinary,” she says.

You can reap the rewards on a small scale during a tough spot in a race: “The simple act of putting a smile on your face or getting outside your head and looking around at the signs that people are holding, and getting a chuckle from them, releases good endorphins to help with your performance,” she says. On a higher level, surround yourself with people and activities that make you happy, and you’ll dramatically increase your odds of crossing any finish line. “Instead of success making you happy, I think the opposite is true—if you’re enjoying your life, and enjoying the pursuits you’re chasing, that makes you successful,” she says.

5. You might slow down—but you can still have big goals.

Sure, the time she hopes to beat this fall—2:28:40—is a few minutes slower than her fastest-ever time of 2:19:36. However, Kastor says she hasn’t lost the competitive drive she felt earlier in her career. “It’s ambitious to chase records and the fact that I still have the desire to is exciting to me,” she says. “Because it’s out of reach, it makes me really hunker down and focus on the small details to make it happen.”

That constant striving helps her perform better in her other roles, including as a parent to 4-year-old daughter Piper and president of a running group called the Mammoth Track Club. “I believe running teaches me to be a better person,” she says, and she firmly believes it can do the same for you. When you have a day that you don’t feel like running or working out but you do it anyway, remember how you powered through; the more you practice digging down deep, the easier it is to call on that strength when you face a traffic jam, a fight with your family, or a crisis at work.

“In life when you’re having a rough day, to stay mentally committed and get through that and still be a good mom and a good wife and a good ambassador to your community is really gratifying,” she says. “I wouldn’t have that if it weren’t for this sport.”

For US fans, friends and fitness fanatics - HERE's 50% off our Essential Active Calf Compression Sleeves. Click here to ORDER NOW and enter EA50OFF1 at checkout.  Limited Time Offer. 

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

Article Source & Image