With so many holiday events revolving around food and cocktails, it's easy to add on the extra pounds between Thanksgiving and New Year's Day. But that doesn't have to be the rule.
Katrina Hodgson and Karena Dawn, hosts of "Toned Up," a new fitness series premiering on Bravo on Jan. 2, 2014, shared with ABC News some of their best strategies for balancing the season's indulgences with healthy choices.
1. Stick to a Routine as Best You Can. "Having a solid plan in place, even if you veer off track a little, is a great strategy to stay healthy through the season," said Hodgson. "Get active at least four times a week, and include protein with your breakfast — both will give your metabolism a boost that lasts all day. We love making pancakes for breakfast with Perfect Fit Protein instead of flour. They're fluffy, delicious and filled with the nutrients your body needs."
2. Exercise in the Morning. "Moving your body first thing in the morning sets the day right and helps your body stay stress-free during this busy season," Dawn told ABC News. "Plus, getting your workout done and out of the way early in the day ensures nothing comes between you and your fitness goals. A quick, 15-minute toning routine or walk will make a huge difference in your energy levels for the day. We call this our BootyCall, and we fit one in almost every morning."
READ: Which Thanksgiving Foods Will Pass Airport Security
3. Find Balance. Remember this time of year is all about enjoying yourself with friends and family. "Definitely don't deprive yourself of the things you love most about the season," said Hodgson. "Just be sure to stay on track during the days before and after the party. When you stick to a healthy lifestyle and stay consistent, you have wiggle room for a little indulgence here and there."
4. Bring Healthy Treats to the Party. "The minute someone invites you to a gathering, offer to bring a dish," Hodgson went on. "While this may not be an option for every gathering, it's always worth offering. This way you know the menu will include at least one waist-friendly dish." She also notes that it's easy to make healthy swaps when baking, such as using coconut oil instead of butter, natural sugars or stevia instead of sugar, and flour alternatives such as quinoa or almond flour. More examples are available on their fitness community site, Tone It Up.
5. Eat! "Don't make the mistake of not eating all day when you have a dinner party or event that night," said Dawn. Instead, stick to small, nutrient-dense meals throughout the day, including greens, lean protein, fruit and a bit of healthy fats. "This ensures you get the fuel you need without going overboard come dinnertime," she said. "The same thing goes for skipping meals the day after the event if you had a few too many treats. Don't do it! If you overindulged, don't stress about it. Let go of any negative feelings, move on and just make healthier choices next time. Oh, and do a full body workout the next day."
READ More: Brooklyn Pie Shop Recipes for Your Thanksgiving Table
6. Drink up ... on the Right Things. "If your body is dehydrated it literally cannot function, and it increases cravings too," Dawn told ABC News. "It's easy to forget to drink the water your body needs with all the holiday bustle, and particularly when the weather outside is chilly. But your body needs half its body weight in ounces daily -- if you weigh 150 pounds, get at least 75 ounces of water each day."
7. Start a New Tradition. Memorable moments are part of what make the holidays special, and the season offers a chance to create something new to look forward to each year, suggests the duo. "Whether you rally your friends to run a local 3K race, take your family for a neighborhood stroll after dinner or come up with your own signature dish, this is your chance to reinvent what this time of year means for you," said Hodgson.
1. ABC (Attitude, Belief and Consistency)
2. Mindset and Goal Setting
3. Lifestyle and Stress Reduction
4. WATER, WATER and More WATER
5. Nutrition (Eat CLEAN To Get LEAN)
6. Resistance Training
7. Metabolic Training
#1. ABC (Attitude, Belief and Consistency)
ATTITUDE! You MUST have the right attitude from the moment you start. Develop a success-orientated attitude and avoid negativity at all costs.
ACCEPTANCE! A is also for ACCEPTANCE. In that you MUST ACCEPT the fact that fat loss is hard, because once you accept that it’s hard you will take it more serious and commit to your fat loss nutrition and training plan, which ultimately makes fat loss a lot easier.
ACTION! A is also for ACTION. In that you MUST Take ACTION and apply what you know you need to do, because until you do it, it really doesn’t matter what you know. Apply these 7 action steps starting today and start seeing results real soon!
BELIEF! You MUST believe that you will succeed and attain the beach body you want for the summer season of 2009. As the saying goes ‘You must believe it, if you want to achieve it.’ Develop the attitude and belief that this summer you are going to look your absolute best once you hit the beach and you’ll have the confidence to wear the bathing suit of your choosing.
CONSISTENCY! You MUST be consistent with your training and nutrition. Summer season will be here in approximately 12 weeks, which is enough time to make significant changes in your body, provided you are consistent with your training and nutrition from now onwards. There’s no room for major errors. Small mistakes will happen, but repeated mistakes or major slip-ups are not acceptable.
Journal your fitness (nutrition, training, etc) so you can look back and see how consistent you are being with your training and nutrition. This is a very helpful tip. DO IT!!!
#2. Mindset and Goal Setting
Develop a more athletic based mindset. This is a mindset that focuses on bringing about physical performance improvements, which ultimately leads to improved physical appearance. Focus on getting stronger, faster and fitter (improving your conditioning levels) and you will get leaner and sexier.
Set goals that are challenging but realistic at the same time. The goals you set must require you to work hard and maintain consistency during the run up to summer season. Make sure you write your goals down on paper and constantly look over them. Look at them daily and read them out allowed. Keep your goals fresh in your mind and you will achieve them.
#3. Lifestyle and Stress Reduction
As I like to say, you need to sculpt your life in order to sculpt your body. You don’t need training to become your life, but you MUST lead a lifestyle that is conducive to achieving the goals you want.
Eliminate stress as much as possible. Avoid stressful situations, as well as avoiding negative events and people. Don’t stress the small stuff. STAY focused on what you want to achieve.
#4. WATER, WATER and More WATER
I shouldn’t have to tell you to DRINK YOUR WATER. You should know that already. Aim to drink at least 3 liters of water a day. Bring your own bottle of water with you to the gym, even if the gym has a water fountain. CARRY YOUR OWN!
Water, green tea and herbal tea should be all you drink. Don’t drink any calories from soft drinks (sodas), fruit juices or milk. Lose the booze from now until summer time or at least cute back significantly on your intake.
#5. Nutrition (Eat CLEAN To Get LEAN)
You got to eat clean if you want to get lean. You DO NOT need to starve yourself however. Be SMART with your food choices.
Here’s the basics:
Train using resistance training, such as free weights, bodyweight exercises, kettlebells and using medicine balls.
Make sure you perform full body and or upper and lower body split routines, making sure you HIT all your bodies ‘Metabolic Hot Spots’. Your bodies metabolic hot spots are the sites on the body that have the most muscle mass and therefore greater metabolic expenditure is required to repair the muscle tissue of these sites. The 3 main metabolic hot spots are:
3. Legs (lower body).
Aim for a minimum of 3 resistance training sessions per week.
#7. Metabolic Training
Most important thing you want for summer is to be very lean. No doubt you want your stomach to be really tight and toned looking or ripped up if you’re a guy. Well that doesn’t mean you need to start doing lots of ab work. AB work will do nothing about abdominal fat loss. So CUT Back on the crunches and AB work, GET METABOLIC and your abs will get CUT UP!!!
Getting metabolic means training anaerobically, not aerobically. It means training at higher intensity and for less duration, as well as training for improved conditioning.
The BEST options for metabolic type work is supersets, tri-sets, circuit training, work capacity circuits, and interval training.
I would suggest you use supersets and tri-sets as the method you use on your resistance training days and then on another day perform some type of circuit training using bodyweight and dumbbell or medicine ball exercises.
If training more frequently add in a short and intense interval training session at the end of one of your resistance training days and dedicate another day solely to interval training, lasting anywhere from 20-40 minutes, based on conditioning levels.
Coconut water is probably the healthiest liquid that you can ever take in your entire life. It can give you much more than the health benefits that a commercially-produced thirst quencher can give. With the multitude of health benefits of coconut water, there is no reason why you should not start drinking it. Here are some of the health benefits of coconut water that you might want to take note of.
1. Coconut water can help you loose fat
For weight conscious people, this one is one of the most important health benefits of coconut water. Because it is very low in fat, you can drink as much as you can without worrying about ingesting a lot of fattening agents, such as milk and the like. It can also help you feel full thus, decreasing your cravings for excessive foods.
2. Coconut water can help diabetics
Coconut water is rich in a lot of nutrients that are required by diabetics to keep their blood sugar levels in control.
3. Coconut water can aid digestion
It has more hydrating properties than the average tap water so drinking it can certainly help your digestion well. Thus, you’ll be able to absorb food nutrients better and have easier bowel time when you drink it.
4. Coconut water can help fight viruses
Flu and herpes are some of the sicknesses caused by different kinds of viruses that attack the body. Coconut water has anti-viral and anti-fungal properties that can help you steer clear from these diseases and more!
5. Coconut water can help revitalize your cells and boost your metabolism
It contains less sodium and more potassium than the average energy or sports drink that’s why it is a highly recommendable substitute for these expensive and artificial products. You’ll instantly feel rejuvenated and refreshed after you’ve had a fill of this “miracle water.”
Nuts to you! No, that’s not an insult. It’s a recommendation to add nuts to your diet for the sake of your health and longevity.
Consistent evidence for the health benefits of nuts has been accumulating since the early 1990s. Frequent nut consumption has been linked to a reduced risk of major chronic diseases, including heart and blood vessel disorders and Type 2 diabetes.
The newest and most convincing findings, reported last month in The New England Journal of Medicine, come from the Nurses’ Health Study and the Health Professionals Follow-Up Study, which together have followed nearly 119,000 women and men for decades. Both studies repeatedly recorded what the participants ate (among many other characteristics) and analyzed their diets in relation to the causes of death among the 27,429 people who died since the studies began.
The more often nuts were consumed, the less likely participants were to die of cancer, heart disease and respiratory disease, and not because nut eaters succumbed to other diseases. Their death rate from any cause was lower during the years they were followed. (The nuts in question were pistachios, almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, peanuts and walnuts.)
Those who ate nuts seven or more times a week were 20 percent less likely to die from 1980 to 2010; even among those who consumed nuts less often than once a week, the death rate was 11 percent lower than for those who did not eat them.
I know what you’re thinking: Aren’t nuts fattening? Yes, an ounce of nuts has 160 to 200 calories, nearly 80 percent from fat.
But in study after study, the more often people ate nuts, the leaner they tended to be.
For example, in a Mediterranean study that tracked the effect of nut consumption on weight gain over the course of 28 months, frequent nut consumers gained less weight than those who never ate nuts, and were 43 percent less likely to become overweight or obese.
How is that possible? First, nuts may be taking the place of other high-calorie snacks, like chips, cookies and candy. And nut eaters may be less likely to snack, period; the fat, fiber and protein in nuts suppresses hunger between meals.
Second, the body may treat calories from nuts differently from those in other high-carbohydrate foods. Third, nut eaters may pursue a healthier lifestyle and burn more calories through exercise.
Whatever the reasons, every study has indicated that nuts make an independent contribution to health and longevity, even after taking other factors into account.
And not just tree nuts. The new study found that peanuts were also linked to a reduced death rate and lower risk of chronic disease. Peanuts are legumes that grow underground, but they share constituents with tree nuts that are believed to protect against a wide range of diseases.
Botanically speaking, nuts are fruits, but most of the nuts we consume are the fruits’ seeds — able to produce a new plant when raw. Like the yolk of an egg, seeds must contain nutrients that support healthy tissues.
Thus, all nuts are powerhouses of biologically active substances, most of which are known to protect and promote health. Penny M. Kris-Etherton, a professor of nutrition at Penn State who hasstudied the effects of nuts on heart disease, describes them as “complex plant foods that are not only rich sources of unsaturated fat but also contain several nonfat constituents,” including protein, fiber, plant sterols that can lower cholesterol, and micronutrients like copper and magnesium.
Every one of these substances has been shown to ward off one disease or another. The fat content of nuts alone could account for their ability to support heart health. Nuts have less cholesterol-raising saturated fat than olive oil. On average, 62 percent of the fat in nuts is monounsaturated, the kind that supports healthy levels of protective HDL cholesterol and does not raise blood levels of harmful LDL cholesterol.
Nuts contain omega-3 fatty acids that can lower triglycerides and blood pressure, slow the buildup of arterial plaque and prevent abnormal heart rhythms. Walnuts are especially rich sources of alpha-linolenic acid, some of which is converted to heart-protective omega-3 fatty acids.
Most nuts, and especially almonds, are good sources of vitamin E, an antioxidant. Joan Sabaté, a nutritionist at Loma Linda University who has studied the health effects of nuts among Seventh-day Adventists, lists folic acid, selenium, magnesium and several phytochemicals among the compounds in nuts that have antioxidant, anti-inflammatory or anticancer properties.
The nurses’ study has linked tree nuts to a reduced risk of pancreatic cancer. A Taiwanese study of about 24,000 people found a 58 percent lower risk of colorectal cancer among women who ate peanuts, although a similar effect was not found among men.
In both the nurses’ and health professionals’ studies, eating nuts more than five times a week was associated with a 25 percent to 30 percent lower risk of needing gallbladder surgery.
Nuts also contain dietary fiber, about a quarter of which is the type that reduces cholesterol and improves blood sugar and weight control. The nurses’ study and a study of about 64,000 women in Shanghai found strong evidence that frequent consumption of tree nuts, peanuts and peanut butter reduced the risk of developing Type 2 diabetes.
Peanuts and especially pistachios are rich in resveratrol, which is being investigated for possible anti-aging effects. Pistachios are also rich in arginine, which gives rise to nitric oxide, a substance that improves blood flow and can help counter erectile dysfunction.
Including a serving or two of nuts in your daily diet is not challenging. Dr. Kris-Etherton suggests using peanut butter as the protein source in a sandwich, and replacing a cookie snack with a one-ounce serving of mixed nuts. Nuts can also be added to hot or cold cereals, salads, stir fries and desserts.
If your Easter weekend was filled with nonstop friends and family time, indulgent dishes, and a mimosa or two, now's the time to get back on track. Here are five ways you can start the week off fresh.
1. Eat detoxifying foods: It may be tempting to continue to indulgent celebrations, but starting off on a healthy foot is crucial to making sure you don't waste the week as well. Pick a few of these detox recipes for breakfast, lunch, and dinner so you spend the day eating fresh foods that help you feel your best.
2. Energize: That cup of coffee may not cut it if you're feeling tired and bloated and underperforming. For a quick pick-me-up without the wired feeling, mix up thiscranberry and apple cider vinegar energy drink.
3. Sweat it out: Feeling exhausted? No, you shouldn't skip that workout — even a few minutes working up a sweat will actually make you feel better and more energized. If you're not into a full hour-long workout, do one of our intense 10-minute Class FitSugar workouts to burn calories and increase your heart rate in just a few minutes.
4. Decompress: If you've had a full, active weekend, you probably need time to decompress and refocus for the week. Take a few minutes at some point today to relax and unwind. It can be as easy as making your commute meditative or taking a hot bath tonight. Read about more ways to de-stress here.
5. Set up for sleep success: A busy weekend of cooking and family time can mean that quality sleep goes by the wayside, so tonight, make sure you settle in for a solid session. Read our tips for getting the best night's sleep and use a few sleep strategies tonight.
These 10 snacks top our "just-don't-do-it" list. Most are packed with sugar, fat, and calories. Check out what you should avoid — and then choose from our smart snack options instead.
The Worst Pick
1. Drake's Apple Fruit Pie
440 calories, 27g fat, 7g sat fat, 8g trans fat
The Bottom Line: Nutritional nightmare
2. Austin Cheese Crackers with Cheddar Cheese
210 calories, 10g fat, 2g sat fat, 4g trans fat
The Bottom Line: A trans fat fest
Other Guilty Pleasures
3. Pop-Tarts Frosted Strawberry
420 calories, 10g fat, 2.5g sat fat, 40g sugar
The Bottom Line: For sharing only
250 calories, 13g fat, 2.5g sat fat, 2g fiber
The Bottom Line: "Nacho" best option
250 calories, 2.5g fat, 2.5g sat fat
The Bottom Line: More calories and fat than Twizzlers
6. Cheez-It Baked Snack Crackers (27)
160 calories, 8g fat, 2g sat fat
The Bottom Line: No fiber, no protein
7. Ruffles Original
160 calories, 10g fat, 3g sat fat
The Bottom Line: Nothing but empty calories
8. Cheetos Crunchy
160 calories, 10g fat, 1.5g sat fat
The Bottom Line: Not great, but could be worse
280 calories, 14g fat, 11g sat fat
The Bottom Line: More "bad" fat than a Snickers
10. 3 Musketeers
260 calories, 8g fat, 5g sat fat, 40g sugar
The Bottom Line: Lower fat, but still candy
Nutritional information is for contents of entire package, unless otherwise noted.
These 10 low-fat and fat-free vending machine offerings are the best of the bunch — and some even include nutritious fiber, protein, and healthy fats!
1. Planters Sunflower Kernels (1/4 cup)
160 calories, 14g fat, 1.5g sat fat, 4g fiber
The Bottom Line: Full of healthy fats
2. Baked! Lays Original
210 calories, 3g fat, 0g sat fat, 4g fiber
The Bottom Line: Surprisingly fiber-full
Other Smart Snacks
3. Sun Chips Original
140 calories, 6g fat, 1g sat fat, 2g fiber
The Bottom Line: Made of whole grains
4. Snyder's of Hanover Mini Pretzels (20)
110 calories, 0g fat, 0g sat fat
The Bottom Line: Naturally fat-free
5. Smartfood Reduced-Fat Popcorn
120 calories, 5g fat, 1g sat fat, 2g fiber
The Bottom Line: Low fat, and has fiber!
6. Peanut M&M's
250 calories, 13g fat, 5g sat fat, 2g fiber
The Bottom Line: Just don't go nuts
7. Fig Newtons
190 calories, 0g fat, 0g sat fat, 2g fiber
The Bottom Line: It's fruit!
8. Nature Valley Granola Bar, Oats & Honey
180 calories, 6g fat, 0.5g sat fat, 2g fiber
The Bottom Line: Beats hunger
9. Planters Honey Roasted Peanuts (39)
160 calories, 13g fat, 1.5g sat fat, 6g protein
The Bottom Line: High in protein
10. Quaker Chewy Low-Fat Granola Bar, Chocolate Chunk
110 calories, 2g fat, 0.5g sat fat, 1g fiber
The Bottom Line: Guilt-free chocolate
Nutritional information is for contents of entire package, unless otherwise noted.
It’s becoming clear that millennials are responsible for much of the turbulence in the snack industry, particularly in the area of savory, healthy snacks.
This young generation, spanning the ages of 18 to 34, is currently coming into its own in purchasing power and surpassing baby boomers in numbers. While they are the most highly educated of any generation, they are also deeper in debt than any other. However, while low-paying jobs and high debt may be keeping millennials from traditional life steps such as getting married, buying homes and having children, they are ready to spend the money they do have on food.
Because Millennials grew up in a time of increased concern over obesity they have driven their generation to have a preoccupation for healthy foods, particularly in snacks, and has led to brands such as Skinny Pop and Kind seeing explosive growth. Promising a low-calorie but satisfying snack, Skinny Pop saw a 1,900% increase in sales from 2011-14, according to Euromonitor. The R.-T.-E popcorn category as a whole saw 10% sales growth from 2008-14 while the microwave popcorn category suffered declines. After partnering with Starbucks, Kind was able to get its product in front of consumers. With recognizable ingredients that consumers could see as well as a commitment to social responsibility, the brand ropes in millennials who have no qualms about voting with their dollars based on these values.
Millennials’ diversity also has influenced their snacking tastes. Being the most ethnically diverse generation and growing up in an increasingly global society, these young people are looking for interesting flavor combinations. No longer are they satisfied with simple pepper, these shoppers look for jalapeño, chipotle, habanero. In an effort to reinvent themselves, savory snacks also are looking toward sweet flavors for limited-time-only products, such as Cinnamon Sugar Pringles.
Trends revolve around healthy eating, home cooking, gourmet ingredients, innovative flavor combinations, on-the-go eating and snacking as meal replacement. It’s in these trends that the snack industry can — and has — found continued growth in the past few years.
The obsession with healthy eating also has influenced this generation to learn to cook at home more, a trend many believe offers a great opportunity for snack producers. While home cooking is on the rise, it has been reported that 72% of home cooks want to improve in their cooking skills and three-fourths of them want more recipes.
In this new food landscape, reinventing snacks and the way consumers view and consume them is where continued growth will come from, whether it’s through portability, nutrition or interesting flavors.
Eating healthy isn’t always easy, but committing to a healthy diet can be one of the smartest decisions you ever make. Why? Not only can eating well make you look and feel better, it can also save you money on future health costs.
But even if you intend to “eat healthy,” knowing exactly what that means can be challenging. “Following a healthy diet includes choosing plenty of lean meats, eggs, vegetables, fruit, whole grain and dairy products,” says Debra Nessel, a registered dietitian with Torrance Memorial Medical Center in Torrance, California.
Eating well also means leaving out or only rarely consuming foods that are high in added sugar, saturated fat and sodium. That includes most fast food, full-calorie sodas, processed snacks like chips and crackers, and anything with more milligrams of sodium than there are calories in a serving.
If you need some help getting motivated, here are the top reasons to sneak a few more nutrient-packed foods into your diet.
1. Increase productivity
Like a car, your brain needs quality fuel to run efficiently. When it comes to your job, working more efficiently can help you earn more, since high achievers are usually first in line for promotions and raises. Nessel says her clients frequently experience increased focus shortly after improving their diets.
How much can eating healthy help? One 2012 study published by Population Health Management found that eating an unhealthy diet puts you at a 66% increased risk of productivity loss. Another study in the Journal of Occupational and Environmental Medicine found that an unhealthy diet represented the highest risk for low productivity out of 19 possible risk factors, including lack of exercise, chronic pain and financial instability.
2. Save money on life insurance
Health insurance premiums can no longer be based on health factors, since everyone is required to have health coverage. However, life insurance is elective, and those premiums are indeedpartially based on how healthy you are.
If you’re shopping for life insurance, you could be required to hand over your medical records or be subjected to a health exam so the life insurance company can assess how healthy you are. You could face double the life insurance cost in premiums or be denied for coverage altogether if you’re obese. Simply switching to a healthier diet and dropping a few pounds before you apply for a policy could significantly lower your costs.
3. Enhance mood
What you eat has an impact on your brain, including the parts that regulate mood. Although there’s no single food that acts as a proven antidepressant, maintaining stable blood sugar through regular, proper nutrition will help you feel better overall on most days. Foods rich in vitamins and minerals, such as fruits, whole grains and vegetables, have been associated with an overall lower risk of depression, as have foods rich in omega-3 fats, such as nuts, salmon and other fatty fish.
True happiness isn’t just about the absence of depression; it also includes general well-being. “I frequently hear clients rave about their increased energy, more stable moods, better sleep, decreased joint pain” and greater ability to focus their thoughts after switching to a healthier eating pattern, Nessel says.
Eating healthy can reduce stress too. When your body is in a chronic state of stress, it breaks down protein to prepare for battle, but certain foods have the ability to moderate the body’s level of cortisol, the stress hormone. Some studies have found that consuming foods with omega-3 fatty acids and magnesium may help reduce cortisol levels. Eating a protein-rich diet, including fish and dairy, can help replenish protein stores and keep cortisol levels low.
4. Regulate weight
Most people know this one, but it still deserves a place on this list since more than half of Americans are overweight or obese, andobesity contributes to nearly 1 in 5 American deaths. Even if it’s only by 5-10%, reducing your body weight can lower blood pressure, improve cholesterol levels and decrease the risk of Type 2 diabetes, according to the Obesity Action Coalition.
Simple healthy choices such as replacing soda with water, choosing veggies instead of chips, and ordering a side salad in place of fries not only will help you lose weight, it also can help you save money. The average obese person spends $2,741 more on health care per year than a normal-weight counterpart, according to a 2012 study in the Journal of Health Economics that looked at data from 2000-2005.
5. Be healthier
Not everybody who is thin is healthy, and not everyone who is overweight is unhealthy, but eating right can improve health for even thin people who are junk food junkies. You can think of junk food as anything that’s high in calories and low in micronutrients like vitamins and minerals. This includes potato chips, greasy foods like french fries, and soda.
If you miss out on too much of the vitamins and minerals that your body needs, you could put yourself at risk for early death. A 2014 study published in the British Medical Journal found that eating at least five servings of fruit and vegetables per day was associated with lower risk of dying from any health-related cause.
6. Live longer
The same diseases that make you feel bad and cost a lot of money may also lower your life expectancy. A diet of fruit and vegetables, in combination with exercise, was associated with extended life expectancy for women in their 70s, according to a study in the Journal of the American Geriatrics Society.
Other studies have shown similar associations between a long life and calorie restriction or consumption of a Mediterranean diet, which includes lots of fruits, vegetables, and omega-3 fats from fish and olive oil. No matter how you cut it, a healthy diet can play an important role in how long you’ll live.
Tips for eating healthy
If switching to a healthy diet were easy, everyone would do it. So what should you do if you’re having a hard time choosing the right foods and sticking to a healthful eating pattern?
“Small changes over time result in big payoffs,” Nessel says. That means setting small, attainable goals each day that will translate into long-term results. Here are some of her tips:
Gluten is a protein belonging to the grains barley, wheat and rye. It is a stretchy protein that captures carbon dioxide released from yeast, causing breads to rise. While gluten is not a problem for everyone, for people with a gluten sensitivity or intolerance, gluten can cause health problems. Unfortunately, removing these grains from the diet is not easy. Gluten is used in many consumer products other than food, including vitamins, prescription drugs, malt, lipstick and toothpaste.
Roughly 2 million Americans have celiac disease, an autoimmune disorder triggered by the consumption of gluten. According to the American Diabetes Association, 10 percent of Type 1 diabetics also have celiac disease. Gluten can damage the small intestine, prohibiting the absorption of vital nutrients, which can lead to vitamin deficiencies. Abdominal pain, bloating and diarrhea can occur, but some people experience no symptoms. Celiac disease may express itself in other ways, such as anemia, depression, joint pain, muscle cramps, rash, tingling feet and legs, osteoporosis or upset stomach. Vitamin deficiencies may result in fatigue, oily stools, weight loss and bone loss. Because the symptoms of celiac disease mimic other digestive disorders, diagnosis can be difficult. Methods for testing for celiac disease include blood screening and intestinal biopsy. There is no cure for celiac disease; the best treatment is to avoid gluten.
Whether you're looking to lose a few pounds or maintain a healthy weight, stocking up on healthy snacks for work is essential. Fueling your body with quality nutrition will increase energy levels, helping you feel more productive, and also stave off fatty and sugary cravings.