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5 Ways You Can Eat More and Still Lose Weight

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eat more lose weight

No matter what diet plan you’ve tried to follow, almost all of them will include deprivation at some point. Cutting an excessive amount of calories, and even entire food groups out of your diet, is not only incredibly difficult to stick to but it doesn’t always work for long-term weight loss. (Note: Many vegans, low carb of lifers and gluten-free folks would disagree about the whole food groups…but that’s for another article) Ultimately, the goal is to adopt a style of eating that is healthy but also realistic for the lifestyle you are trying to create… not just for a diet program or short detox. The great thing is that there are several ways you can actually eat more and still drop the pounds.

1. Adopt the 80/20 Rule

The 80/20 rule says if you eat clean, healthy food 80 percent of the time you can indulge in less healthy choices 20 percent of the time. According to Health, this diet can be healthy as long as you learn to keep track of your 20 percent. The reason the 80/20 rule can work is that you can still eat most of the foods you like, just not all the time. Diets that require you to give up all your favorite foods can backfire, especially when it comes to stress/emotional eating. If you’ve eaten healthy all week, you can satisfy that craving and indulge a little on Friday night, but know you limits. Don’t let a cheat meal turn into a cheat week.

2. Make Sure Your Quantity is Quality

The quality of your food choices has a bigger impact than the quantity. The bulk of your diet should include a wide variety of fruits, veggies, whole grains and lean protein. While technically you can eat junk food and lose weight, the quantity would need to be small. An average-sized candy bar and a small bag of chips boast a total average of 600 calories and won’t leave you feeling full for very long. There are a lot better ways to use those 600 calories. Four ounces of grilled chicken, a baked potato and a cup of steamed veggies has about the same amount of calories, but much greater nutritional content.

3. Mind Your Macros

Macronutrients are the primary molecules you use to create energy. Protein, fat and carbohydrates are considered macros. Most people focus on calories in versus calories burned, but that’s only part of the equation. Healthy Eater explains that the key to weight loss is learning how to count and balance your macros. That means possibly trading some of the fats and carbs in your diet for more protein. You need to make sure you’re eating enough protein to build and maintain muscle, enough carbs for sufficient energy and enough fats to stay full for longer periods of time. (more on counting macros)

4. Don’t Eliminate Carbs Completely

Too many of the most popular diets today, at least temporarily, eliminate carbs. Some even eliminate fruits. Carbohydrates have gotten a bad rap in recent years and it’s important to understand the different types so you don’t eliminate them completely from your diet. There is a big difference between whole and refined carbs. Whole carbohydrates contain lots of natural fiber, while those that are refined are processed and don’t have as much nutrient content. You don’t have to totally eliminate carbs, just keep the majority of your intake on the healthy side. (Now… if you are going low carb/high fat, Keto, etc, then this rule is not for you. I respect that many people swear by LCHF. To each their own.)

5. Be Smart About Exercise

Some people believe that if they exercise everyday they can pretty much eat whatever they want. This simply isn’t true. Prevention reports that you can end up eating more in extra food than you burn during a workout. It’s also important to remember that the time you put into a workout isn’t always as important as the type of workout you do. Interval training is a great way to burn more calories during your workout as well as boost your metabolism for several hours. An example of interval training would be repetitions of running at a moderate pace for two or three minutes followed by 20 seconds of sprinting.

It is possible to eat more healthy, quality food and lose weight if you know how to do it. Following these simple tips will help you to stay healthy without depriving yourself of the foods you love.

5 Great Reasons to Go Meatless

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plant based eating benefitsWhen you decide to embrace going meatless, you open yourself up to a world of potential benefits. Today, I want to share some helpful information to help you see how the choice to eat more plant foods could change your life. You’ve got to do your own research, but here are some great things to consider.

Benefits of Whole Grains

“Whole-grain, unprocessed carbohydrates — such as whole-wheat bread, whole-grain pasta, brown rice, oats, buckwheat, quinoa and millet — can help prevent heart disease, certain cancers and diabetes. Experimenting with a new grain choice on your next meatless day can provide fiber for normal bowel function, along with a variety of vitamins and minerals that contribute to the nutrient density of your diet.” – Academy of Nutrition and Dietetics

Digestive Health

“When you eat foods that are high in fiber, Rarback says, you feel fuller. This can benefit people who are trying to control their weight. Maintaining a healthy weight helps with many aspects of digestive health and can prevent unpleasant problems with digestion, such as acid reflux.” – Everyday Health

Weight Loss

“A study conducted from 1986 to 1992 by Dean Ornish, MD, president and director of the Preventive Medicine Research Institute in Sausalito, California, found that overweight people who followed a low-fat, vegetarian diet lost an average of 24 pounds in the first year and kept off that weight 5 years later. They lost the weight without counting calories or carbs and without measuring portions or feeling hungry.” – Vegetarian Times

Potentially Longer Lifespan

The method of research surveyed mortality rates among 73,308 Seventh-Day Adventist individuals, both men and women. And between 2002 and 2007, researchers looked to five dietary patterns as variables: non-vegetarian, semi-vegetarian, pesco-vegetarian, lacto-ovo-vegetarian, and vegan. According to the Huffington Post, the results of the endeavor found that mortality rates during the study’s timeframe were 12% lower for vegetarians, compared to non-vegetarians, whereas vegans saw an even lower mortality rate during the timeframe, or a 15% reduced risk of death. – Yahoo

Drop in Risk of Some Illnesses

“Most vegetarian diets are low in or devoid of animal products and are usually lower than non-vegetarian diets in total fat, saturated fat and cholesterol. Studies have shown that vegetarians seem to have a lower risk of obesity, coronary heart disease, high blood pressure, diabetes mellitus and some forms of cancer. The American Heart Association recommends a vegetarian diet should include a wide variety of foods and enough calories to meet energy needs. Choose whole or unrefined grain products. Use a variety of fruits and vegetables, including foods that are good sources of vitamins A and C. If you use dairy products, choose fat-free/nonfat and low-fat varieties. Keep intake of sweets and fatty foods to a minimum.” – American Heart Association

“Compared to meat-eaters, vegans and vegetarians enjoy some major health benefits—including a 29% drop in heart disease death and an 18% reduction in cancer risk.” – Prevention Magazine

“Researchers at Loma Linda University in California studied different versions of the vegetarian diet and cancer risk among people at a low risk for cancer overall and discovered that a vegetarian diet may have protective benefits. Although the study is not the final say on the matter, vegans had the lowest risk for cancers, specifically cancers most common among women, like breast cancer.” – Time Magazine

“Research suggests that a predominantly plant-based diet can reduce the risk for type 2 diabetes. In studies of Seventh-day Adventists, vegetarians’ risk of developing diabetes was half that of nonvegetarians, even after taking BMI into account. The Harvard-based Women’s Health Study found a similar correlation between eating red meat (especially processed meats, such as bacon and hot dogs) and diabetes risk, after adjusting for BMI, total calorie intake, and exercise.” – Harvard University

Dr. Kim Williams, [Immediate Past] President of the American College of Cardiology and chief of cardiology at Rush University Medical Center, advocates a plant-based diet for heart disease prevention. He is a vegan and one of the most high-profile cardiologists in the country. – NY Times

dr kim williams vegan street
Image: Vegan Street

Why Should You Count More Than Just Calories?

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more than calories macrosLosing weight and maintaining your weight can be a daunting process that requires both patience and a significant amount of focus in order to achieve the desired results. That’s just the truth. It doesn’t happen overnight and it doesn’t happen without managing what we eat. Counting calories can be a thorny business due to the fact that so many “favorite” foods are rich in calories and/or lack nutrients. However, it’s not just the comfort foods or fast food. Ever check to see how many calories are in that so-called “healthy salad” or how much sugar is in that “natural” breakfast bar? How about that gluten-free brownie?

Yes, counting calories can certainly help you lose or gain weight, but there are a few reasons to base your food choices on more than just calorie content. For instance, when you consume food rich in fiber, it will reduce your frequent cravings for food because fiber will keep you feeling quite full for a while.

Your food choices certainly can affect your weight one way or another. The key is to find the balance that works for you and your goals. There is no “one-size-fits-all” way of eating. Proteins and carbohydrates have 4 calories in a gram, while alcohol contains 7 calories per gram. On the other hand, fats have 9 calories per gram, which is the highest among the 3 food choices, but you still need healthy fat. For years, people have said that a “balanced diet” is the best way to eat and that balance comes from knowing the nutrient content of your food, not just the calorie count.

Why Counting Fat, Protein and Carbs Is Better Than Just Counting Calories

You may have heard the term “marcros” or “counting macros” when it comes to health and fitness. However, if you are not familiar with the term, it is a short form for macronutrients. Macronutrients are made up of proteins, carbs and fat. You can break your carbs down and count sugar and fiber grams as well.

Macros versus calories

Most people understand a lot about calories because of America’s obsession with weight loss. Calories offer your body the energy it needs to function at optimum level. We are all familiar with the concept of calories in/calories out. That’s the concept that weight loss or gain depends on the number of calories you consume in a day and the amount you burn. The more the calories you consume that you don’t need for your body to function, the higher the chance of gaining weight. This implies that weight gained or lost is directly proportional to number of calories present in a particular food. However, this is just part of the equation.

Many people do take a quick glance at the number of calories per serving found on the nutritional label of food products, but when you are losing weight, you’ve got to check the count for nutrients as well. Every macronutrient plays an important role in your body, including helping you achieve your physique objectives and goals far much faster than counting calories alone. Let’s take a look at the macronutrients and how they may play a role in weight management.

Carbohydrates – 4 calories per gram

Carbs or carbohydrates give the fuel for perfect workouts or routines, particularly when resistance training is concerned. Carbohydrates are stored in the body muscles in a form known as glycogen. During exercise, resistance training for example, glycogen is broken down to release energy. You require energy in order to lift weights to increase or maintain body mass. Carb needs will can vary from one individual to the other depending on daily activities. For instance, a professional athlete may require more carbs than someone who is less active. This main issue with carbs: People over eat them and sugar is the main source of carbs with very little fiber included. In my opinion, 20-40% of a daily diet is a healthy range for most people, but where you fall in that range will depend on a number of factors, including health, activity level and current weight.

Protein – 4 calories per gram

Protein is important when it comes to preserving lean muscle tissue when you are experiencing caloric deficit. It also helps build muscles if you are trying to increase muscle tone and gain muscle. Moreover, it can regulate your appetite while keeping you satisfied for longer periods of time.

Protein is known to have a high thermic effect. In other words, it takes it requires a lot of energy to digest a gram of protein as compared to other macronutrients. This explains why protein diets are effective and efficient for weight loss. In order to maintain or lose more weight, you need to consume food rich in protein. Remember that the more protein you consume, the more calories your body requires so as to burn calories. The main issue with carbs: People don’t eat enough of it or they eat low quality cuts of meat. The amount of protein a person should eat will vary depending on, health, training goals, etc… but in my opinion 15-35% is a good range for most people.

Fat – 9 calories per gram

Many people do not know that fat has a wide range of benefits, such as acting as a shock absorber, brain health and enhancing proper hormonal functioning. It is also a major component needed in the production of the testosterone hormone, which is responsible for fat loss, sex drive, as well as muscle gain. To keep your weight in check, it is advisable to consume about 0.3 to 0.7 grams per pound of lean mass. When you consume more than 0.7 grams, you risk gaining more weight, bearing in mind that 1.0 gram of fat has 9 calories. Here is some additional info on fats.

Fiber and Sugar – What are your carbs made of?

High fiber diets can be the ideal way to manage weight. This is because fiber passes slower through your digestive system without affecting your blood sugar level and can help to keep you regular (colon health). It can also make you feel full after meals, helping to prevent cravings and thus keeping you from adding more calories to your diet.

Sugary foods aren’t created equal. A candy bar and an orange can have a lot of sugar calories, but the candy bar has no vitamins and nutrients. The orange has vitamin C, fiber and other benefits. Here is the key: Sugar counts no matter how you eat it. Sugar should not be you main source of calories because that’s just not a balanced diet. The body needs balance. If you are dealing with a sugar addiction or serious sugar cravings, make sure that you stay way from processed, empty sugars and that you keep you healthy sugar intake to 1-2 servings per day. For example: A green smoothie with berries, spinach and protein powder is a great way to get a serving of fruit.

When you want to manage your weight, keep all of these factors in mind, rather than just counting calories.  Take the time to learn about macronutrients and how each one plays a role in weight loss, management, and gain.  As you do, you’ll be more likely to attain your weight goals easier and faster.

Note: Your doctor or a nutritionist can help you find a more precise balance of calories and nutrients that fits your needs. If you have health issues, like diabetes, high blood pressure, gallbladder problems, issue with your pancreas, kidney issues or liver issues, talking with a medical professional is key, especially when it comes to fat and carbs.

Benefits of Eating Avocados

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benefits of avocadoAvocado is a unique fruit that is loaded with healthy fats and important nutrients. Unfortunately, many have been led to think of this fruit as nothing but a side dish in the form of guacamole. The delicious avocado should actually be a regular part of a healthy diet for a number of reasons. Here are just a few of the benefits of eating avocados on a regular basis.

  • Helps to Reduce the Risk of Some Cancers

Since raw avocados are anti-inflammatory and contain a lot of important antioxidants that have cancer fighting capabilities. Consuming avocado could also mean less risk of certain cancers (prostate, skin and mouth, for example). The reason for this is that phytochemicals present in the fruit inhibit cancer cell growth which causes cancer cells to die.

Avocado has also proven useful for people going through chemotherapy. Chemotherapy often leaves patients severely lacking in certain vitamins and antioxidants- all of which avocado helps to replenish.

  • Aids in Nutrient Absorption of Other Foods

Avocado is an incredible source of healthy fats. People need fat for overall health, especially brain health, but it also serves another purpose. The fat helps your body process/use nutrients. Fat absorbs vitamins and minerals that normally wouldn’t be completely used by the body. It literally acts like a sponge so when your body breaks down the fat, it also gains numerous other nutrients.

  • Improves Heart Health

Another reason avocado’s impressive fat content is so good for the human body is that it protects your heart’s health. Most of the fat in the avocado is called oleic acid and studies have shown that it’s useful in reducing inflammation and protecting the heart from disease and stress. If you have a history of heart conditions in your family or already have a health condition, you definitely want look into to eating more of this fruit.

  • Helps to Lower Bad Cholesterol

Again, fat comes into play. Monounsaturated fat is a healthy fat that helps lower bad cholesterol, which is also known as LDL. The reason this happens is because avocados are high in a compound called beta-sitosterol. This compound doesn’t only lower LDL but simultaneously raises HDL, which is the health cholesterol. A study published in the Archives of Medical Research proved just how effective avocados are at lowering bad cholesterol.

  • Impressive Source of Fiber

The average woman is lacking roughly 5 to 10 grams of the recommend 35 grams of fiber she should consume on a daily basis. Instead of going to a fiber supplement, just have an avocado. One medium avocado has about 11 grams of both soluble and insoluble fiber, roughly 25% soluble and 75% insoluble. Fiber is very important for weight loss, digestive health and overall metabolic health.

  • Avocados Support Eye Health

As mentioned earlier, avocados are high in different antioxidants but two of them are particularly important for eye health, Lutein and Zeaxanthin. These two antioxidants have been proven to reduce the risk of cataracts, glaucoma and macular degeneration. Avocados are useful in eye protection in all ages but are especially useful for the elderly.

  • They Have an Insane Number of Vitamins and Minerals

This fruit is loaded with vitamins and minerals, more than 20 of them to be exact. These include:

  • Vitamin K
  • Vitamin C
  • Vitamin B1, B2, B3, B5 and B6
  • Vitamin C
  • Vitamin A
  • Folate
  • Copper
  • Potassium
  • Zinc
  • Phosphorous
  • Iron

All of these vitamins and minerals are necessary for health and if you can get all of them in one food, why not?

Avocados are just as healthy as they are delicious. They are also super versatile in terms of how you can prepare them. If you’re unsure of how to incorporate avocados into meals check out these recipes for inspiration. It is best to consume avocado raw or unprocessed to get the most nutritional benefit from them. Recipes like fried avocados wedges are delicious but you are going to be negating a lot of the fruit’s health benefits.

Kale Berry Mango Green Smoothie

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kale raspberry mango smoothie

I whip up this smoothie very, very often in my trusty Nutribullet, so I thought I’d share the recipe with you this morning. It’s a great, anytime smoothie with lots of nutrients, vitamins, fiber and protein. Balanced, Creamy and Sweet with just 232 calories.

I used SunWarrior’s Warrior Blend Vanilla Protein Powder. I love it because it’s vegan, dairy-free, gluten-free and soy-free. With no added sugar, artificial flavors or artificial sweeteners, it’s a great choice for those who want a more natural protein powder.

Prep time:  7 mins

Cook time:  3 mins

Total time:  10 mins

Serves: 1 serving

Ingredients

  • ½ cup mango, frozen
  • ½ cup mango, frozen
  • 1 cup raspberry, frozen
  • 1 cup raspberry, frozen
  • 1 cup kale, chopped
  • 1 cup kale, chopped
  • 1 scoop Warrior Blend Vanilla Protein Powder
  • 1 scoop Warrior Blend Vanilla Protein Powder
  • ¾ cup of water

Instructions

  1. Load all of the ingredients into your blender. Add the fruit and water first, then the other ingredients.

Nutrition Information

Calories: 232 Fat: 2.65 Carbohydrates: 38.7 Sugar: 18.3 Fiber: 12.4 Protein: 20.5

 

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If you would like to learn more about making delicious green smoothies, check out our green smoothie e-book, “Drink Green Smoothies“.  It’s a detailed guide with over 80 delicious recipes.

Mango Mint Mojito Smoothie

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mango mint mojito smoothieJust before all of the signs of Summer fade into Fall, you can enjoy this great tropical smoothie. This low calorie drink is half Mojito/half smoothie…no alcohol.  Feel free to add a little protein powder or a few tablespoons of Greek yogurt to the recipe if you would like for more protein. I’ve suggested frozen mango, just in case you can’t find fresh ones in the stores anymore.

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Serves: 1
Half mojito, half smoothie. This drink will let you slip into a tropic state of mind anytime of year.
Ingredients
  • 1 cup of frozen mango
  • ½ cup pineapple, frozen or fresh
  • 2 tablespoons of lemon juice
  • 1 tablespoon of lime juice
  • 8 mint leaves
  • 1 tablespoon of honey
  • 1 cup of So Delicious unsweetened coconut milk, chilled
Instructions
  1. Load the ingredients into your blender. Start with the solids and then add the juice and coconut milk.
  2. Add a few pieces of ice if you would like a very frosty smoothie.
  3. Use 2 tablespoons of sweetener instead of one if you want a very sweet smoothie. Don’t forget to add in those calories.
Nutrition Information
Calories: 231 Fat: 5.2 Carbohydrates: 49 Sugar: 38.3 Fiber: 3.2 Protein: 1.74

Enjoy!

Berries and Oats Breakfast Smoothie

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This is a great and simple meal replacement smoothie for breakfast with lots of protein. It’s a meal in a cup.

berries and oats smoothie recipe

There is a whole LOT of fiber in this smoothie and that is what balances out the carbs.  Because of the fiber, your blood sugar won’t rise like it would if you were just eating pure sugar. This recipe is also full of nutrients, like potassium, vitamin C, vitamin A and vitamin E.

You can use plain yogurt to cut out even more sugar and carbs, but you’ll want to add a low carb sweetener, like stevia, if you want to replace the sweetness.  You can also add vanilla protein powder if you would like more protein.

Prep time: 
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A great breakfast smoothie with berries, oats and greek yogurt for a complete meal in a cup.
Ingredients
  • ½ cup frozen strawberries
  • ½ cup frozen raspberries
  • ½ banana, medium
  • 1 cup vanilla greek yogurt
  • ½ cup of oats (quick oats/rolled oats)
  • ½ cup of water
  • 1 teaspoon of honey or agave (optional)
Instructions
  1. Add the water and greek yogurt to your blender first.
  2. Then add the oats and banana.
  3. Add the berries and any sweetener last
  4. Blend until smooth. Add a bit more water if the mix is not blending due to the thickness of the mixture.
  5. Taste to make sure you’ve achieved the desired sweetness.
Nutrition Information
Calories: 400 Fat: 3.3 Carbohydrates: 71 Protein: 23.4

Notes:

  • If you want to use fresh berries instead of frozen, that’s fine.  Frozen berries can be a bit more affordable.  Just add a few ice cubes to chill the mixture.
  • Freeze the other half of the banana and use it with your next smoothie.
  • Find the brand of vanilla greek yogurt with the lowest sugar.  I used Oikos at 11 grams per cup.
  • The agave or honey is optional. Omit sweetener to reduce the calories and carbs in this recipe. The banana and berries will actually make the smoothie sweet. If you prefer, you can add a few drops of Stevia for a low carb boost of sweet instead.

The Benefits of Sweet Potatoes

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sweet potato benefitsWho doesn’t love Grandma’s sweet potatoes? Sweet potatoes make a vibrant edition to any meal but sadly aren’t used as often as regular potatoes. They always make an appearance around Thanksgiving and Christmas in the form of pie and are staples of good soul food cuisine. Many may not realize that they are arguably the healthiest potato out there. Let’s take a look at what sweet potatoes are and why you really should be eating them throughout the year, not just on the holidays.

Sweet Potatoes vs Yams

There seems to be a common misconception that yams are sweet potatoes and vice versa. In reality, yams aren’t that common in grocery stores and they certainly aren’t the traditional yellow-orange fleshed potatoes sold in stores.

True yams are in a totally different family of edible roots. They resemble a normal baking potato on the outside (rough skin) but are more elongated in shape like a sweet potato. True yams also have a white/cream flesh. The potatoes so commonly seen with a smooth sienna to red colored skin with a yellow to bright orange flesh are the true sweet potatoes.  This is what you’ll see in most southern cooking or served up as sweet potato fries. (Side Note: Oddly enough, sweet potatoes can also have purple flesh.)

Why You Need to Eat More Sweet Potatoes

Sweet potatoes shouldn’t just be saved for holiday pies. These potatoes are chock-full of health benefits and easily make traditional white Russet potatoes pale in comparison. Here are a few reasons why sweet potatoes are so superior.

  • Fiber

Sweet potatoes are a great source of dietary fiber. There is roughly 6-7 grams in one medium baked potato. Many Americans are deficient in fiber and by introducing high fiber foods like sweet potato into the diet, they won’t need to take supplements.

  • Low Calorie

If you are calorie counting to maintain a deficit you’ll be happy to know that a medium sweet potato has approx.112 calories. One medium Russet has about 169! Alos, sweet potato is very dense, so despite being lower in calories it is often far more filling.

  • Low Carb

People on low carb diets find that sweet potatoes are a perfect alternative. One medium sized sweet potato has roughly 26 gram of carbs vs 38 carbs in a medium Russet. It would also have only about 5.4 grams of sugar and 3.9 grams of fiber. Those on Paleo diets can eat sweet potatoes as well, despite not being able to eat traditional potato varieties.

  • Low Glycemic Index

Those struggling with blood sugar may be better able to digest sweet potatoes than white potatoes since they have a lower glycemic impact depending on how they are cooked. Even those without blood sugar problems can benefit from how slowly sugar from the sweet potato is released as spikes in blood sugar are associated with weight gain and other health problems. It’s all about portion size and how you cook this vegetable.

“The way you prepare sweet potatoes makes a difference in their GI. The GI of a 150-g sweet potato, boiled with its skin for 30 minutes, is 46. That number rises to 94 if the same sweet potato is baked for 45 minutes.”

“The glycemic load is a way to take a food’s carbohydrate content into account when figuring its impact on blood sugar. The GL considers both the quality and quantity of the carbohydrates in a food. A boiled sweet potato has a GL of 11, compared to a GL of 42 for a baked sweet potato. Because the GL doesn’t take a food’s nutritional content into account when measuring its metabolic effects, it’s important to consider the health benefits of the sweet potato’s vitamins and phytonutrients when making your food choices.” – Livestrong

  • Vitamins

It’s almost crazy how full of vitamins sweet potatoes are. They contain vitamin A, C, D, B1, B2 and B6. The beta-carotene associated with the orange flesh is especially a good source of vitamin A.

  • Minerals

Sweet potatoes have manganese, calcium, potassium, phosphorus, copper and more. These minerals all have their own individual benefits that make them extremely important for overall health.

  • Magnesium

As mentioned, sweet potato is a great source of the mineral manganese. Magnesium is important for preventing the effects of stress and improve over heart, circulatory and nerve functions. Roughly 80% of Americans have a magnesium deficiency.

  • Vitamin D

This vitamin is also a hormone and is prevalent in sweet potatoes. Not only does vitamin D support healthier bones but it also affects mood, similarly to magnesium. Consuming enough vitamin D will give you a life in spirits and prevent issues like SAD from occurring.

  • Iron

If you’ve been feeling tired and weak or have been getting ill easily, you’re probably lacking iron. Sweet potatoes give plenty of this immune system protecting, white blood cell count boosting mineral.

How to Prepare Sweet Potatoes

Sweet potato pie may be delicious but it certainly isn’t the only way, or the healthiest, to prepare them. You can easily substitute sweet potato in many potato recipes or bake one in place of a Russet. If you like to experiment in the kitchen, here are some recipe ideas to get you started.

With its delicious flavor and numerous health benefits, having sweet potato once or twice a week is a wonderful idea. Pick up a few the next time you go shopping and try out a promising recipe.

5 Reasons That a Plant-Based Meals are Perfect for Weight Loss

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plant based mealsThere is a lot of debate over what the optimum human diet is, especially when it comes to weight loss. I am of the belief that there is no perfect plan, no one size fits all plan for losing weight. However, I do think that fad diets promising to help you lose X number of pounds in a week or two should be avoided like the plague.

That being said, you have to be willing to open your mind to the various options out there and use trail and error to find the one that works for you. In recent years, many are finding that vegetarianism or veganism may be the just they key they need for safe and effective weight loss.

A person may have any number of reasons for choosing to eat a plant-based diet. Perhaps they find meat unappetizing, have dairy intolerances or choose to go vegan in an effort to fight against animal cruelty. Many consider a plant-based plan to improve their health by cutting out things like animal fat or trans-fat. If you are someone struggling to lose weight however, here are 5 reasons to strongly consider eating more plant-based meals.

  1. Vegetarian Diets are Higher in Fiber

Vegetables, fruits and especially grains are often quite high in dietary fiber, both soluble and insoluble. High fiber foods can make you feel full more quickly and for a longer period of time. Think about the difference in how long you feel satiated when you have a bowl of sugary cereal for breakfast versus having the same size bowl of oatmeal.  Oatmeal and other whole grains will keep you full longer.

One of the primary reasons a plant-based diet is so great for weight-loss is that your meals will be more filling without sacrificing nutrition and taste. A study featured in the Journal of General Internal Medicine supports this theory, with the study’s main researcher claiming that she believes fiber content is the primary reason for better weight loss results.

  1. Vegetables Typically Less Calories Compared to Meats

As you may already know, the key to weight loss is to eat a diet with a caloric deficit in mind- meaning that you eat less calories than you burn. However, you also have to get the right balance of foods in terms of nutrients and vitamins. Vegetables and many fruits are significantly lower in calories than meat and dairy products. It is actually very difficult for the average person to overeat on a plant-based diet since they would have to eat a significantly large portion of vegetables in order to do so.  You also get the benefit of all of the vitamins, nutrients and enzymes in fresh veggies. Keep in mind that sweet fruits can be quite high in carbohydrates and throw off your calorie counting if you forget to count them.  There are many fruits that are full of fiber and have a lower glycemic index, like berries, cherries and apples that make great choices.

  1. Vegetables and Fruit are Naturally More Hydrating

Vegetables and fruit both have higher water content than meat and grains. We all know drinking plenty of water is important for health but your water consumption can also affect your weight loss results. A majority of doctors and authorities in the fitness world will wholeheartedly agree that dehydration slows the metabolism, can cause bloat and all in all negatively affect your weight loss results. The age old rule is that the average woman should be drinking eight 8oz cups of water per day. Eating a plant-based diet can give your body more hydration which in turn boosts your metabolism.

  1. Vegetarian Diets May Be Less Expensive

Expense may not seem like a factor in a diet’s effect on weight loss but it actually can be a very important element of success. Many individuals and families have to be more careful with their money than ever before in these times. Meat, highly processed food and some types of dairy can be quite expensive. A healthy paleo diet, for example, could be quite a bit more expensive than a health vegetarian diet with no organic food. While the price of your food doesn’t exactly affect how much weight you lose, it does affect your ability to stay on track with your diet. A case could be made for almost any popular weight loss plan to be expensive or inexpensive depending on the purchases made, coupling, seasonal purchases, etc.  It is unfair to assume that plant-based eating has to be pricey.

  1. Fruits and Vegetables are Low Energy, Dense Foods

According to the CDC, a vegetarian diet consists of foods that have a low energy density. Low energy may seem like a bad term when it comes to health but it’s actually a huge benefit. Low energy density foods are low in fat but high in fiber. Low energy, dense foods simply provide less energy per calorie. This combination makes plant-based diets perfect for people who are currently sedentary to moderately active and looking to lose weight.

You don’t need to completely switch to 100% vegetarian to obtain all of the weight loss benefits of a plant-based diet. Aiming for 70% vegetables, fruits and grains with 30% meat and dairy may be perfect for you. I encourage you to try eating this way for a week or two and then analyze whether you feel better. Every person’s body is different so don’t be afraid to experiment a bit and see what works for you. (That goes for ALL of the weight loss plans, theories, books, etc. that you hear about.)

REMEMBER: It is always a good idea to consult your doctor or a dietician if you plan to make a drastic change in your diet, particularly if you are severely overweight, diabetic, are nursing, dealing with high blood pressure and have other health conditions.

8 Ways to Fight Sugar Cravings

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Sugar addiction is a very real problem that many people experience. If you eat the typical American diet filled with processed foods it is very likely that you have a problem with sugar. You may not realize it but think about what happens when you go without sweet foods, sweet drinks or sweeteners for a while. Many people will develop that strong “sweet tooth” craving and feel like they have to indulge in their favorite sugary treat.

Kicking processed sugar out of your daily eating plan will greatly improve your overall health so don’t feel discouraged if you feel like kicking the craving is frustrating. It’s worth it.  Sugar consumption affects diabetes, blood sugar/insulin levels, heart health, the health of arteries, hormone levels and other aspects of your health.  Here are 8 ways you can stay on track when you really want that candy bar, soda, cookie, etc.

fight sugar cravings

  1. Go Cold Turkey

Like nearly any addiction, going cold turkey can be very effective but is also the most difficult way to stop a bad habit. When it comes to a sugar addiction going cold turkey means no cheating, even if you feel like you’ve been doing well with your diet otherwise. You need to remind yourself that the way you feel isn’t fun but it will pass.

If you’re trying to go cold turkey, the worst thing you can do is just sit around thinking about all the foods you want to eat. Instead go for a walk, read a book or get some exercise to get your mind off of it. Also, completely clean out your house of any sweet food so you don’t have temptation right there in arm’s reach.  t

  1. Eat Some Fruit if You’re Craving

Fruit is full of natural sugars and can help you deal with really bad sugar cravings. Keep in mind that gorging on fruit isn’t good as you are still eating a type of sugar and your blood sugar will be affected. However, most people are not going to sit down and eat 7 bananas so the risk of over doing it is low.  There is also a lot of fiber in many fruits as well as nutrients so it’s not the same as empty sugar calories. In the beginning of your sugar detox, try to eat fruits that are sweet but lower in sugar such as:

  • Avocados
  • Berries
  • Oranges
  • Tangerines
  • Grape Tomatoes
  • Melons

After you’ve been kicking sugar for a week or two, add high-sugar fruits like apples, grapes, pineapples, banana and mangos back into your diet.

  1. Eat Every 3 hours Keep Up Blood Sugar Levels

If you blood sugar gets too low your cravings will be worse. Divide your main meals into smaller portions so you can eat throughout the day. Eating every 3 to 4 hours will work well for the average person. If you are eating many small meals be sure you don’t overeat- keep track of your calories in a notebook or on an app like MyFitnessPal.

  1. Eat More Lean Protein

Protein is filling and satisfying to eat. If you find yourself struggling with sugar cravings or just recently cut out sugar, add more lean protein to your diet. Some healthy sources of lean protein include:

  • Lean Meats (chicken, turkey, lean beef, fish, pork chops)
  • Eggs
  • Low Fat Dairy (yogurt, kefir, milk)
  • Whole Grain Breads
  • Legumes
  • Soy
  • Low Fat Protein Shakes
  1. Take a Chromium Supplement

Chromium is a metallic element that is important for human’s overall health. Chromium improves the metabolism by helping to regulate blood sugar through assisting insulin’s transportation of glucose. Since this supplement can positively affect blood sugar it may be helpful for those experiencing sugar cravings from low blood sugar levels. Talk to your doctor about this supplement to make sure it’s safe for you and to get any questions answered.

  1. Take a Vitamin B Complex Supplement

Another supplement that is helpful for dealing with sugar cravings is a vitamin B complex capsule. When a person has been eating simple carbs in the form of sugar for so long they often feel like they need to eat more to feel full. Vitamin B helps your body to metabolize carbohydrates more efficiently. Vitamin B complex supplements can often be found in many stores. It is better to use this supplement in the form of capsules rather than the powdered versions.

  1. Avoid Any Artificial Sweeteners

It is tempting to turn to artificial sweeteners when you are craving sugar. Sugar-free foods can taste sweet and are often sold as healthy alternatives to foods. Unfortunately, this isn’t the case. When a person consumes sugar it releases dopamine in the brain. Dopamine is a chemical reward and causes a very pleasant feeling.

However, dopamine is not released when artificial sweeteners are consumed. This means that the sugar craving isn’t satiated because as far as your body knows you haven’t consumed sugar. So, not only are artificial sweeteners unhealthy but they won’t satiate your cravings anyways. Avoid these chemical sweeteners as much as possible.  They can also contribute to bloating and we don’t need more water weight while we are trying to lose pounds.

  1. Add More Healthy, Fiber-Filled Foods to Your Diet

Just like lean protein can help curb sugar cravings, eating more fiber will help you feel fuller. The average American doesn’t eat enough of this nutrient so by consuming more fiber you’ll fight cravings while also improving your overall health.

Some great sources of healthy fiber are:

  • Oatmeal
  • Brown Rice
  • High-Fiber Cereals
  • Popcorn
  • Broccoli
  • Kale
  • Figs

Sugar cravings can be really difficult to deal with. You’re going to want to just indulge in that pint of ice cream, but keep on persevering! Once you get over symptoms of sugar withdrawal your palate will likely adjust and you’ll begin to enjoy naturally sweet foods like fruits and vegetables more.

More info on the effects of sugar and sugar withdrawal symptoms.