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Posts Tagged ‘organic yogurt’

Five Foods for Health and Weight Loss

Healthy Weight Loss

Time to loose some weight?Most people today have never heard about eating well and eating healthy foods. Nobody has taught what is really healthy for us and sometimes it takes a while to rid ourselves off the convenience of packaged, precooked and otherwise processed food. Only during the past 6 years we are hearing about how important good nutrition is and about superfoods that can prolong our live and much more. However, the benefits, of making a change towards eating healthy foods are numerous. We should take the time to find out what foods taste good to us and start including them in our daily foods. Trust your body, it knows what it needs. Implementing and eating healthy foods in your daily diet promises more success than the common crash dieting and sudden extreme food changes that many weight loss programs suggest.

With this in mind, we can start substituting food that we love but that isn’t so good for our health and body weight, with far healthier alternatives. This is a great way to start this process.

Here are five examples of changes you can make in your diet that can improve both, your health and your waistline:

Yogurt: A great superfood is plain yogurt because it has a balanced amounts of carbs, fat, and protein. Yogurt can satiate you while keeping your blood sugar levels stable for many hours.

In a study from the University of Tennessee at Knoxville, subjects on a low-calorie diet that included yogurt lost 61 percent more fat overall and 81 percent more belly fat than people on a similar plan but without yogurt.

Nevertheless, it is important to stick with plain, organic yogurt because sweetened yogurt can have more sugar than ice cream.

  • Yogurt makes a great substitute for sour cream and mayonnaise in dips and as a topping for potatoes, soups, and mexican food.
  • I like to eat plain yogurt, add some berries, an apple and a spoon of honey and mix it all up. That’s a great substitute for ice cream.

Almond Butter: If you’re in love with peanut butter, try Almond butter. Almond butter tastes as rich but it is much better for you. Studies have shown that eating bread with almond butter lowers the glycemic index of the bread, even white bread, so that it keeps blood sugar levels low. Almonds are also a great source of protein, amino acids, and vitamins. They are great for digestion and help keep the body from becoming too acidic.

  • Put it on bread and crackers instead of peanut butter.
  • Add some almond butter to your oatmeal for protein.
  • Make a sauce or dipp for stir fried veggies and serve with brown rice.

Quinoa: This superfood comes from Peru and is high in fiber and protein as well as an almost complete source of amino acids. It keeps you full longer than pasta or rice, is versatile, and it’s greatto keep a pot will stay fresh all week.

  • Use Quinoa as substitute for rice with stir fried, fish, or meat.
  • Quinoa can be added to many salads.
  • In Peru it’s often eaten as a morning cereal with a bit of milk and honey or chopped fruit and nuts.

Sardines: With levels of mercury rocketing sky high in tuna and many wild fish and pollution concerns with farmed fish, sardines are a natural and super healthy answer. Packed full of omega 3 fatty acids and extremely high in calcium, sardines are also low on the food and mercury chain. Many people shy away from sardines because they taste ‘fishy’ but this can be solved by soaking them in milk for an hour or so. Substitutions:

  • Use sardines instead of anchovies in dressings, in ceasar salads, and on pizza.
  • Use chopped sardines in place of tuna in cold and hot sandwiches.

Berries: Most especially, acai berries blueberries and goji berries are the best fruits to be eating right now. Blueberries are high in antioxidants and fiber, while goji berries contain 18 of the 20 amino acids needed by the human body, making them a great source of protein and more beta carotene than carrots.

  • Instead of bananas in your cereal or oatmeal, try blueberries. Unlike bananas which can spike blood sugar, blueberries help keep insulin levels stable while providing a wide range of nutrients.
  • You can add dried acai or goji berries to a mixture of nuts to boost your stamina trail mix or add them to green tea for tartness, they are nice to eat after you have finished the tea.