There is nobody that does not love good snacks. It 1curbs hunger between meals and also keeps the body fueled from early morning until late night dinners.
For anyone trying to curb weight, snacks can become quite a challenge. Small tempting bites can trap nutrition boosts as they have loads of unnecessary calories and provide a lack of sufficient nutrients. Calorie intake in turn becomes nutritionally void.
Snacks have developed a negative link to them , but no worries there is no need to fade mid morning nibbles. Bite size snacks are important in diets because they provide midday energy. Also healthy snacks resolve hunger pangs and prevent over eating at meal times.
Not all snacks are healthy. Ensure you do not keep unhealthy snacks nearby to steer away mindless nibbling. Avoid all snacks in the ‘junk-food’ categories – candy, chips, ice-cream and cookies. The best way to keep from eating junk food or other unhealthy snacks is to not have these foods stored in your home.
There are many benefits to healthy snacking:
Healthy snacking stabilises blood sugar levels.
Healthy snacking balances blood sugar levels if a consistent intake of carbs is kept. It is helpful as diabetes can cause heart disease, high blood pressure and obesity
Healthy snacks meets daily nutrition requirements . The best options that are dense in nutrients include whole grains, vegetables, fruits, nuts, seeds and low-fat dairy.
French fries are a worldwide guilty pleasure. Swapping carrots for the spuds leaves you with a scrumptious alternative of the deep fried temptations. Roast carrots allow natural sweetness to emerge and makes a combination of a crispy finish with a soft interior, sure to tantalize the taste buds. Every serving of carrot fries comes with a healthy dose of beta carotene, fiber and vitamin A, promoting a healthy vision and skin. Top up with some basil and Parmesan sprinkles and make a sweet,savory treat.
Another way to break free from greasy deep fried french fries that cause upset stomachs are these sweet potato wedges. Seasoned with a flavor of spices with limited oil to make them crispy. Paired with a garlic and avocado mix that is packed with a healthy chunk of omega-3 fats. Drool on.
Heard of the paleo diet but wondering what in the world does it mean? Well, the paleo comes from the Paleolithic era, aka when man was still a hunter-gatherer – what the early man ate, is basically what constitutes the paleo diet, also called the caveman diet, primal diet, Stone Age diet, and hunter-gatherer diet, for apt reasons.
The Difference between Paleo Diet And Ordinary Diet
Think back to the early times of man – other than needing to run away from predators and dying of things as simple as the common cold, the paleo man (and woman, for that matter) didn’t have access to grains, salt, processed foods, colas, junk food, chocolates, tea or coffee. What he did have access to, or hunted and foraged for were fruits, vegetable (free range) meat, poultry and eggs, sea food and as well as nuts and seeds.
Wild cereals were sometimes foraged for, but a find was few and far between so cereal was also not a big part of the Paleolithic diet at all. Recent evidence proves that wine, however was, for some time in the Paleolithic era, man learnt to ferment grape juice in animal skin pouches. 1
The Benefits of Following Paleo Diet
At first glance, the paleo diet seems pretty doable – it’s a clean diet that emphasizes eating fresh, from the source and without any additional additives, preservatives or chemicals and it does help you stay fuller for longer as well as lose weight because of limited food choices. 2This diet also raises your iron levels and helps you get plenty more phytonutrients from all the plant-based foods you consume.
The downside of the paleo diet is that the absence of grains and cereal can lower your energy levels and it is also a tad expensive. If you are on a paleo diet, you also have to maintain a certain amount of physical activity; which ironically becomes difficult to do simply because you are off carbs and may be low on energy in the first place!
The paleo diet philosophy is basically designed to improve a person’s health and athletic performance by taking in lean protein and high GI carbs via fruits and vegetables – the die does not lack in nutrients and can in fact raise your vitamin and mineral levels to an optimum amounts, plus give you plenty antioxidants and phytonutrients as well. Paleo snacks comprise of lean meats or protein, healthy amounts of dairy, healthy fats in the form of nuts and seeds and as many fruits and veggies you can eat! Healthy, tasty, filling and low in calories – paleo snacks make for great tidbits, even if you are not on a paleo diet! 3
Five Savory Paleo Snacks
Crispy Brussel Sprout Chips
A vitamin rich snack that’s nutritious, tasty and filling, Crispy Brussels Sprouts 4 will please your palate and stomach in just about 50 calories.
You need: 10 Brussels sprouts, 1 tablespoon olive oil and 1/4 teaspoon kosher salt
To make it:
Preheat oven to 350°F.
With a paring knife, cut off the bottom tip of each sprout. The outer leaves will fall off.
Trim a tiny bit more off the bottom so more leaves fall off. Continue until you’ve removed all the leaves.
Toss the leaves with the oil, and lay them in one layer on a rimmed baking sheet.
Sprinkle with salt.
Roast seven to 10 minutes, until leaves are lightly browned and crisp.
Who says snacks have to be bland? Healthy pumpkin seeds 5 with real jalapenos with olive oil and seasonings are as healthy as they are delicious.
You need: 1 1/2 cups pumpkin seeds, cleaned & dried; 3 jalapeño peppers, sliced; 3 tablespoons olive oil and sea salt and paprika, to taste
To make it:
Remove the seeds from the pumpkin and sort the guts out.
Rinse the seeds pat dry and transfer to a rimmed baking sheet to dry overnight.
Preheat the oven to 350°F and add olive oil and sea salt.
Stir pumpkin seeds with your hands to combine.
Lay slices of jalapeño peppers on top of seeds.
Sprinkle paprika over the top of everything, generously.
Bake for 10 minutes.
Use a spatula to move the seeds and peppers around and bake for another 5 minutes.
Move mixture around some more and bake for a final 5 minutes.
Remove tray from oven and let everything rest for 15-30 minutes to let the jalapeño-ness soak into the seeds.
Store in an airtight container, if you don’t finish them all in one sitting.
Have a craving for chips? Can do on a paleo diet with this crunchy, chip alternative 6 to Doritos, that uses no flour.
You need: 3/4 cup almond flour, 1/4 cup coconut flour, 1/4 cup flax seeds, 1/4 cup of butter (or ghee), 1/2 teaspoon salt, 1 1/2 teaspoon chili, 1/2 teaspoon cumin, 1/2 teaspoon paprika powder, 1 egg and 1/2 teaspoon garlic powder
Cookies are a perfect snack but people who are on diet find it impossible to satisfy their cookie craving because they are a high-calorie snack. The good news for the cookie lovers is that they do not have shun the delicious cookies just because you are on a diet. All you need to do is to get a little creative and you will be able to enjoy cookies without disturbing your diet.
There are excellent and tasty cookie recipes that are rich in protein and will give you nutrition that your body needs without compromising the diet and calorie count.
Here are some appetizing protein rich cookies recipes that will make a perfect snack.
These cookies a made up of six healthy ingredients and they do not require a lot of time and effort to make. It is an excellent post workout snack.
• Ripened small banana
• Chia seeds
• Golden flax seeds
• Vanilla protein powder
• Peanut butter flour
• Dairy mini chocolate chips
• The oven should be preheated to 350 degrees F and prepare the baking sheet by using a parchment paper.
• Mash the banana in a hand mixer until it becomes creamy. Add flax seeds and chia and blend until it is thoroughly mixed.
• Add peanut flour and protein powder to the batter and mix until they are completely combined. Be careful while mixing because over mixing can make the batter hard and firm.
• Add chocolate chips and fold them into the batter.
• You can use the ice cream scoop to measure the cookies and put it on the baking sheet. Spread it by using the palm of your hand.
• Bake them for eight to nine minutes until the edges become brown.
All he ever wanted was to be left alone with a plate of freshly baked cookies and maybe a little glass of milk, which is a pretty tame and innocent list of demands for a monster, but those who rule Sesame wouldn’t let him be. They demanded he do cameos, and be nice to children who were just there to steal his delicious cookies, and although Cookie tried to stay sane something inside him snapped the day Gordon came to Cookie’s hovel with three kids fresh off the street who gobbled up his entire plate of cookies….
In the everyday hustle and bustle of life, it is not easy to recognize subtle changes manifesting in the body. When something is not quite right,the body sends out warning signs of discomfort. We tend too dismiss these signs quicker than the 6am alarm and get some quick fix medication without dealing with the root of the problem
Scientific evidence 1 clearly points out the root most health issues are poor diet habits leading nutritional deficiencies.
These problems build up gradually and may not be easy to notice. The best way to tell if your diet is in good tact is by being on the lookout for the main warning signs of a poor diet .
A proper high fibre breakfast will prevent diabetes, constipation, irritable bowel syndrome, diverticulosis, heart disease, colon cancer and hemorrhoids. Good food essentially amounts to maintaining good health. Consume more oats,brown rice seeds,greens and nuts.
Signs That You Are Not Eating Enough Fibre.
Do you feel like you are carrying huge baggage in your stomach?
When you visit the loo less than three times a week for bowel movements you are most probably constipated. Constipation is caused by a lack of insoluble fibre in your daily diet. The best way to remedy this is adding more wholewheat bread, seeds, brown rice and fruits into your meals.
Vegetables high in fibre usually make you chew for a longer time and fills you up, decreasing food intake. Try skipping french fries and rather opt for lentils or steamed broccoli that has high fibre content
Snacks that are highly processed will leave you unsatisfied. Foods low in fibre leave you with hungry pangs much sooner than a high fibre meal. Try adding legumes to your salad or sprinkle some flax seed into your oatmeal. Both are great soluble fibre sources .
Try nutritious and health snacks rather than indulging in processed junk.
A snack rich in vitamin A, like sweet potato chips cooked in olive oil.
A snack rich in vitamins A, C and K, like Kale leave chips drizzled in olive oil.
A surprising antioxidant and fibre source is a bowl of popcorn.
Do you have a high cholesterol condition?
Fibre can reduce your hunger pangs, it also lower cholesterol levels. Soluble fiber combines with small intestine cholesterol, keeping it away from the blood stream.
Do You Have high blood sugar?
Fibre is known to delay the sugar absorption of sugars into the blood stream. This makes the blood sugar levels rise at a slower pace .
When you begin to develop irritation and pain in your larger intestine lining due to an inflamed pouch, it is a diverticulitis condition that is correlated with a diet low in fibre . In more severe cases, diverticulitis can cause vomiting, diarrhea, fever and bloating.
Here we offer you some easy, quick and high fibre content breakfast for you to try!
Sweet morning delicacies
Boxed cereals , even if they may be labeled as healthy usually have refined flour,artificial colors, corn syrup and sugar. The health dangers that lurk in processed cereal is the same as those in a can of soda.
Let us start each day with a boost of high fibre breakfasts.
Chia seeds are the super seeds keeping the body hydrated and improving overall endurance. Wake up to a breakfast leaving you fueled with healthy fats, fiber and calcium.
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Anyone who’s torn through a bowl of popcorn in one sitting knows that salty snacks can be dangerously addictive. A new study published in The Journal of Clinical Investigation [PDF] suggests that more than the snack’s taste fuels our insatiable eating habits. The more salt we ingest, the more water we retain, which may leave us still feeling hungry after a snack binge.
As MDC Insights reports, the findings come from a group of international researchers looking at “cosmonauts” on simulated flights to Mars. Two groups, each made up of 10 male volunteers, were fed meals that were identical in every aspect except for salt content. Subjects eating the saltier diet produced more urine, which came as no surprise to the researchers.
It’s the common belief that salty food makes people want to drink more, thus making them pee more. On a Mars mission where every ounce of water equals more money spent on fuel,…
Downing a gelatin snack along with some O.J. before exercising might limit injury to bones and muscles, a new study shows. This means the jiggly snack might have health benefits.
Gelatin is an ingredient made from collagen, the most abundant protein in an animal’s body. (Most Americans know gelatin as the basis of Jell-O, a popular treat.) Collagen is part of our bones and ligaments. So Keith Baar wondered if eating gelatin might help those important tissues. As a physiologist at the University of California, Davis, Baar studies how the body works.
To test his idea, Baar and his colleagues had eight men jump rope for six minutes straight. Each man did this routine on three different days. An hour before each workout, the researchers gave the men a gelatin snack. But it differed slightly each time. On one day it had a lot of gelatin. Another time, it had just a little. On a third day, the snack contained no gelatin.
Neither the athletes nor the researchers knew on which day a man got a particular snack. Such tests are known as “double blind.” That’s because both the participants and scientists are “blind” to the treatments at the time. That keeps people’s expectations from affecting how they initially interpret the results.
On the day the men ate the most gelatin, their blood contained the highest levels of collagen’s building blocks, the researchers found. That suggested that eating gelatin might help the body make more collagen.
The team wanted to know whether these extra collagen building blocks might be good for ligaments, a tissue that connects bones. So the scientists collected another blood sample after each rope-skipping workout. Then they separated out the blood’s serum. This is a protein-rich liquid left behind when the blood cells are removed.
The researchers added this serum to cells from human ligaments that they were growing in…