Some Simple Diet Hacks To Exponentially Boost Your Health

Avoid Foods

5 Hassle Free Ways To Improve Your Diet

Everywhere you look today, there are articles and news stories about how people need to eat better and the importance of having a nutritionally sound diet.

Unfortunately, eating better is a good idea but sometimes can be hard to implement in our daily lives. Here are five ways that you can improve your diet without much impact on your daily lives.

Replace The Chips

Many people like to sit down in front of the TV with a bag or bowl of chips and snack while they watch their favorite show. Snacking is one of the fastest ways to add extra calories to your diet. If you’re snacking on foods that are low in nutrition but high in fat and salt were not doing your body any good.

You can always swap your chips for something like air popped popcorn, veggie chips, pita chips and plain old vegetables are celery and carrots.

Whole Grain

Switch To Whole Grains

Most of us eat a lot of refined grains. In fact, before MyPlate was the recommended nutritional guideline from the government there was the food pyramid, where the staple of all dietary needs was grains.

The deceiving thing about our diet is that most of our grains are refined. The refinement process for grain takes out most of the nutrition.

The Mayo Clinic notes why it’s important to eat whole grains instead. Most of our B vitamins can be found in the husks of grains like rice, barley, and wheat. During refinement, these shells are taken off, and the grains lose most of their nutritional value.

So choose brown rice, brown bread, and cereals instead of the white varieties, and eat those in moderation as too many grains leads to weight gain and blood sugar spikes.

Fruits For Sweets

Sweets have become a large part of the American palate. This can create a problem when trying to cut calories, or get your recommended nutrients. The best way to curb a sweet tooth while getting excellent nutrition is to swap sweets for fruit.

The important thing when swapping your sweets for fruit is to make sure that you’re eating ripe fruit. Most of the grocery stores sell fruit that is under ripe and it can taste bland.

Make sure you buy your fruit with enough time to ripen. This will increase the sweetness and help satisfy your sweet tooth.

Right Fats

Most of the cooking we do in the western world has added fat. When you bake you add butter when you sauté you add oil when we cook we coat the pan with oil so food doesn’t stick.

When choosing oils and fats, it’s important to choose the right types of fat. For a long time, we were told that margarine was the best substitute for any fat. Most people use margarine in place of all fats. Margarine is a food made in a factory. This is why it is important to look at the nutrition label when selecting margarine versus butter, or olive oil.

The better fats tend to be the more natural fats like olive oil, avocados, nuts, seeds, and plant oils. Even grass fed butter is better than margarine, as it is all natural.

Olive oil is lower in saturated fat and higher in the unsaturated fats, which are good for your heart. Harvard health showed that olive oil was the best of the three oils; margarine, butter, olive oil.

Sugar Swap

Most people add sugar to their diet, whether they are topping their Cheerios with sugar, adding sugar to their cookies, or adding sugar to their beverages like tea and coffee, they eat way too much of it.

One of the easiest ways to cut calories is to swap sugar for sugar substitutes. The Mayo Clinic recommends sugar substitutes as a way to reduce calories.

All of the sugar substitutes available in the market in the United States have been added to the FDA’s list of generally regarded as safe (GRAS) list. Stevia is a natural sugar substitute that comes from the Stevia plant.

These five are easy ways to improve your diet without having to sacrifice flavor or cravings. Which one have you tried?

Whole foods

5 Easy Ways To Eat More Vegetables Everyday

Unless you are vegetarian, chances are you’re not eating enough vegetables every day. Most of us tend to stick to one or two staple vegetables and skip over the entire produce section in the grocery store.

Vegetables are the only source of some essential vitamins and minerals. If you need help adding, more vegetables to your daily diet take a look at these five steps to eat more veggies every day.

Keep it Colorful

If you’re not sure where to start, start eating vegetables by tasting the rainbow. BBC recommends you eat vegetables of all different colors. The coloring in the plants is what gives them some of their nutrition. The color chemicals are known as phytochemicals. Science still doesn’t know how to re-create some of these compounds.

If you want to start incorporating more vegetables into your diet, start by choosing a different color vegetable every day of the week. This is going to make sure that you get a wide variety of tastes and nutrients. If you keep the flavors of your diet creative, chances are you’re going to burn out less often than you would eating the same vegetable every day.

Prep Your Week

Shape magazine tells us how easy it is to eat healthy when we prep vegetables ahead of time. It’s important to have vegetables on hand that are ready to throw into recipes. If I’m making eggs in the morning, I’m a lot more likely to add vegetables that are already chopped up and ready to go. If it’s early morning and I have to spend 20 minutes chopping vegetables to add to an omelet I’m not going to do it, chances are you won’t either.

If you don’t like chopping vegetables, buy pre-chopped veggies at your grocery store. Having staples like onions, peppers, broccoli, and squash all ready to go for your recipes makes sure you’re actually going to include them.

Double Down

Doubling up vegetables in our recipes is another great way that Shape magazine recommends to get more veggie power in our diets. Most stews, stir-fries, and omelets call for vegetables. Some of us add just the right number of veggies that the recipe calls for. Others skip the vegetables altogether.

One of the easiest ways to add vegetables to your diet is to double up on the veggies in the recipe.

The chances are that adding more vegetables to a stew, chili, or stir-fry is not going to change the flavor profile of the dish. This is an easy way to double the amount of vegetables that you’re getting every day.

Sneaky Chef

Cooking Light opts for a subtle approach by sneaking in veggies into already healthy recipes. One of my favorite recipes is for crockpot meatballs. I have learned that mixing vegetables into the meatballs adds a ton of flavor and gives me added nutrition.

One of the easiest ways to mince vegetables to add into other foods is with a food processor. A food processor allows you to get a fine chop on your vegetables so that you don’t even taste them in the recipe.

Spice it Up

Salsa does not have to be hot. Eating Well tells us to stock up on these vegetable combinations and top our favorite foods with different salsas to add more nutrition.

Typically, when we think about traditional Mexican salsa, we consider a tomato, onion, and jalapeno mixture but salsa does not have to be just tomatoes onions and jalapeno.

You can get really creative with different salsas and chutneys. These various flavors go great when you top a protein, add them to a salad, add them to an omelet, or add them to just about anything.

You can get a ton of vegetables in your food by adding salsa or chutney to your dish.

As you can see, it’s easy to add vegetables into your daily diet without sitting down to a big plate of steaming broccoli. Most of us don’t like plain old vegetables so following these methods to add veggies to our diets is a great boost to our nutrition.

Avocado

4 Healthy Fats You Should Eat Every Day

Harvard Health explains the difference between good fats and bad fats, with monounsaturated fats and polyunsaturated fats sitting in the healthy category.

Some examples of the monounsaturated good fats are almonds, olives, sesame oil, and olive oil, while the polyunsaturated fats include sunflower seeds, tuna, tofu, flaxseed, and walnuts.

What are the bad fats? The junk food packed trans fats, and then the saturated fats that come in our favorite foods like cheese and ice cream.

Fat is still a confusing topic, but it doesn’t need to be. All you need to remember is that not all dietary fats are equal- some work hard to keep your heart strong and your cholesterol in check and others… do the opposite.

There are 4 healthy fats that you can eat every day.

Dark Chocolate

While half of the fat in chocolate is monounsaturated fats, it is also chockfull of heart-healthy antioxidants.

What do they do? According to a study by the University of Cologne, it lowers your blood pressure, which has an impact on your overall heart health. Chocolate for the good of your health?

How could it get any better than that?

Avocados

This fruit is special; it has more healthy fats in it than it does carbohydrates. WebMD discusses how this little darling contains 20 vitamins and minerals in every serving! 80% of its calories come from those monounsaturated fatty acids.

This can help reduce inflammation. Additionally, they are high in fiber, and loaded with vitamins E, B, C, and K.

Nuts

Almonds and walnuts are great choices.

Almonds can stave off hunger, keeping you satisfied for a couple of hours, which is a great way to avoid choosing an unhealthy option. Which means they’re ideal for helping you lose weight. They are packed with antioxidants, most of which are contained in the outer layer of brown skin so don’t remove them.

Walnuts contain antioxidants, vitamin E, omega-3 fatty acids, and folate. A study by The University of Maryland Medical Center shows that eating walnuts can reduce the risk of cardiovascular disease. Additionally, they support brain health and help reduce stress.

Fish

Fatty fish like salmon are known for their omega-3 goodness; these fatty acids work to reduce inflammation and can even help lower the risk of chronic diseases, for instance, cancer, arthritis, and heart disease.

Wild fish is healthier, as those from fish farms have high levels of PCBs and methylmercury. If you’re eating out and the menu doesn’t specify where they get their fish, simply ask.

If you aren’t much of a fish eater you can always work krill oil into your diet, it has high concentrations of omega-3.

Conclusion

So fat can be your friend or your foe. The good fats, the ones that exist in nature as nature intended are your best friend.

Now we know, with thanks to the National Institute of Health that fatty acids are vital to your brain’s ability to perform.

Consuming the healthy fats listed above will provide you with plenty of vitamins, nutrients, and healthy fats that will keep you healthy, strong, and fit. If you manage your diet right, you might even lose some weight.

Digestion Aid

5 Ways To Improve Nutrient Absorption In The Body

You can eat all the best foods and yet can have them go to waste if you don’t eat them so that they get absorbed by the body. Nutrient absorption is a complex process of digestion involving the actions of the stomach, pancreatic juices, and small bowel absorption.

5 Tricks To Improve Digestion

  1. Chew thoroughly. There are enzymes in saliva that begin the breakdown process of food. Add to that the act of mastication to chew the food into small pieces and you have the beginnings of good digestion. Food that is swallowed whole or barely chewed will not be able to break down much further in your stomach if it is not broken down into small pieces by chewing.
  2. Drink plenty of water with your meal. The enzymes in your mouth and stomach rely on water to do their job. Water can make the amylase in your saliva begin to digest food and you will be able to get the food down more easily when it is moist. There should be liquid in your stomach in order to churn up the food and break down proteins and carbohydrates by the acid in your stomach.
  3. Don’t take antacids with food. Your stomach has a very low pH so that the acid in the stomach can break down proteins and carbohydrates especially. If you neutralize your stomach acid during a meal, you will not break down food as easily as it would be broken down with a low pH level in your stomach. Your stomach is very important in the digestive process and you need to have this part of the digestive process working in order to digest the food. People who have things like gluten intolerance will have loose stools of undigested material because the stomach does not have the capabilities of digesting gluten-containing foods and the stomach lining is inflamed.
  4. Eat a balanced diet. All diets need to have carbohydrates, proteins, and fat in them. You need all three macronutrients to absorb into your system for proper nutrition. Complex carbs are broken down into simple sugars and absorbed in the small intestines. Large proteins are broken down into amino acids to build enzymes and cellular structures. Fats are broken down in the duodenum with the help of bile salts so that the fatty acids that come out of larger fats can be absorbed and used to create cell walls.
  5. Don’t be afraid of fiber. Fiber can bind nutrients so they aren’t flooding the system but it doesn’t prevent nutrient absorption all together. Fiber makes it easier to gradually absorb nutrients without a flood of nutrients entering the system at one time. Soluble fiber, however, can bind cholesterol so that the cholesterol you eat doesn’t end up in your system.

Duodenal and small intestinal tract absorption happens all by itself and there is nothing you can do to maximize the absorption of these small molecules of food. You can try taking probiotics so that you don’t have leaky gut syndrome from unhealthy bacteria and fungi in the intestines causing larger particles of food to enter the system. Probiotics can be found in yogurt that contains live cultures or from probiotic supplements containing live bacteria or bacterial spores that are activated in the gut.

Healthy bacteria from probiotics will break down some things that you cannot break down for your own nutrients and they can use nutrients you don’t need in order to thrive inside the intestines. If you find yourself feeling bloated and passing a lot of undigested foods or if you find yourself with chronic diarrhea or constipation, think about taking a probiotic supplement to enhance digestion and to keep your immune system healthy.