Green Food List: 53 Greens to Include in Your Diet

Green Food List: 53 Greens to Include in Your Diet

Eating green and healthy is not boring as some may feel like. There are huge varieties of healthy food that you can eat as it is or combine with one, two, or even more healthy foods too. Consuming fruits, vegetables, and other green food has long been associated with reduced risk of many negative health conditions and lifestyle-related problems. Here’s the ultimate healthy and green food list that you can always go back to whenever you need a reference.

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51 Good Healthy Foods to Eat

51 Good Healthy Foods to Eat

To the millions who strive for a healthier lifestyle, here is a list to give you a head start to improve your food habits for a healthy life:

1. Lemons

For generations, lemons are known for their therapeutic benefits. Episodes of indigestion or constipation? Lemons does the trick! Not only does it helps you stay cool in summer time, it also contains more than enough Vitamin C to boost your immune system and increases your good cholesterol.  This improves blood pressure and metabolism. Lemons are also packed with tons of antioxidants and cancer fighting properties helping you reduce the risk of the production of cancer cells in the body.

2. Eggs

Yum! A humble egg is an excellent, inexpensive complete source of protein, loaded with vitamins and minerals. Eggs contain more Vitamin D than you know – which prevents bone deterioration and other bone diseases.

3. Potatoes

Potato lovers, you will love this one! Potatoes are underrated when it comes to “eating healthy” and judged easily by its starchy presentation. What people do not know is, that potatoes are a powerful source of folate. Folate, also known as Folic Acid or Vitamin B9 and is crucial to our bodies for proper brain function which plays an important role with our mental health.  It helps a person fight depression by helping our blood cells improve – therefore assists our bodies to produce “happy hormones” just like munching on chocolates!

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How to Reduce Sugar Intake in Your Diet

How to Reduce Sugar Intake in Your Diet

A healthy diet doesn’t only mean that you avoid junk foods and eat fruits and vegetables. You also need to consider that there are foods that seem to be healthy but contains a ton of sugar in it. Sugar is often referred to be an empty calorie food. It has no proteins, minerals, nutrients, and is not necessary to be added to your diet for your body to produce energy.

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There are countless of harmful effects that foods with high amount of sugar can do to your body like an increase in uric acid levels and cause metabolic dysfunction. For you to understand why limiting sugar is important, we’ll talk about how sugar is broken down into different types including glucose, sucrose, and fructose.

  • Commonly called the ‘good sugar’, Glucose is the sugar found in the food that you eat and is used by your body for energy or will be stored in muscle cells or the liver as glycogen for later use.
  • Fructose is a sugar found mostly in many types of fruits, soda, and fruit-flavored drinks. It is not the preferred energy source of the body and can only be metabolized by the liver.
  • Table sugar or sucrose is obtained from sugarcane or sugar beets which contain both glucose and fructose.

 

Aside from these sugars, there is also added sugar – the sugar that is added to processed foods and drinks. Food manufacturers may add both natural sugars and processed sugar like high-fructose corn syrup to processed foods and drinks to improve the color, texture, and taste of their products. Added sugar provides very little to no nutritional value which is why it is important to limit it.

Take a closer look at what you eat on a daily basis. Chances are, what you’re eating contains added sugar. You may think that you are good at being healthy because you avoid cookies, sodas, and fruit juice, but even food that looks healthy contains sugar that is bad for your body. Knowing how to reduce sugar intake in your diet will surely be a life changer. We’ve compiled some simple ways to ward off diabetes, tooth decay, and a lot more health problems by cutting back on that added sugar.

Clean out the Pantry

One of the first steps on your new lifestyle goal is to clean out your pantry. Throw away the bad food like chips, soda, and over-processed food.

Lower it Gradually

Sugar addiction is real and getting rid of it is harder than some. Others may succeed going cold-turkey, but if you feel like that won’t work, then you can just try to eliminate sugar in your diet little by little.

 

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Go Natural

Some example of going natural is by adding fruit instead of sugar in your bowl of oatmeal. Try making your own peanut butter and fruit jam at home as an alternative to your favorite peanut butter and jelly sandwich.

Portion Control

Monitoring your serving sizes and reducing your calorie intake may lead to weight loss. A study shows that being able to control food portions promotes healthy blood sugar levels which may also reduce the risk of developing diabetes type 2.

Get Enough Sleep

A study reveals that lack of sleep leads to a greater tendency to overeat. Sweets and desserts are also more appealing to adolescents who are deprived of sleep. This may increase their risk for chronic illnesses and weight gain.

Read Food Label Thoroughly

Most of the time, you buy what you are most used to. Try opening yourself to broader options and look at other food and brands to compare to each other. There are multiple names for added sugar including but not limited to corn syrup, maple syrup, sucrose, and about fifty more. The food that you are most used to may be one of the culprits why your blood sugar is high.

Substitute Sugar

Having a sweet tooth is not really that bad, but remember that it is possible that you may be a victim of sugar addiction. Try other natural sweeteners like raw honey, stevia, or coconut sugar to add a bit of sweeter taste to your food. Be wary of artificial sweeteners that are often called fake sugars. They hide in common products like toothpaste, chewing gum, or cough syrup and can be dangerous.

Avoid These Common Foods that are High in Sugar

Soda

Did you know that a single can of soda is almost equivalent to 10 teaspoons of sugar? A lot of people substitute water with soda because this is tastier and sweeter than plain-tasting water. But water has better multiple advantages than soda that your body can benefit from.

Condiments

Dipping your food in condiments such as ketchup and barbecue sauce does make the taste better but keep in mind that they can also be high in sugar. You may opt for other options such as salsa, hot sauce, or mustard.

 

 

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Candies

With its high content in sugar, eating a lot of candies is not only bad for your teeth but it can also be harmful to your health. Eating too much candy gives a lot of unhealthy substances in your body like fats, sugar, and calories.

Bread

Sugar can still be in your bread. Check the labels first before buying and look for bread that has no added to little sugar or an ingredient with a whole wheat flour listed in it.

 

Cutting back on your sugar might be challenging at first but reducing it gives a lot of benefits to your health. Some advantages of reducing your sugar are feeling less sleepy, hungry, tired, and anxious after two to three hours of eating a meal. Also, it results to a healthier weight, fewer cavities, and a more youthful appearance.

Knowing how to reduce your sugar intake in your diet is one thing but actually having the discipline to go through it takes effort. Remember that having a healthy mind and body could not be achieved without an action and that determination is the key to making your healthy diet achievable.

 

 

10 Ideal Protein Breakfast Recipes to Jumpstart Your Day

10 Ideal Protein Breakfast Recipes to Jumpstart Your Day

Breakfast is the most important meal of the day which is why you need to prepare nutritious food to keep you energized.

 

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Getting enough protein is essential in maintaining or even losing some of your unwanted weight. Insufficient intake of protein won’t be able to build or keep the muscle you already have. Know how much protein you need daily and prepare for the food that you will have to consume. You need to divide the amount of protein among three or more meals you’ll be having for the day but there are actually multiple benefits of getting more protein in the morning. Check out these 10 ideal protein breakfast recipes to jumpstart your day.

Scrambled Eggs with Chillies

An easy egg recipe with a little bit of spice that can be made in only less than 10 minutes. This is an ideal breakfast that is not only rich in protein but also rich in flavor due to its ingredients.

Recipe: Health – Scrambled Eggs with Chillies

 

Eggs in Purgatory

Who would have thought that eggs could be made into a more classier dish? Eggs in Purgatory’s name origin is unknown but it was believed that it came from the sauce’s spicy kick.

Recipe: Cooking Light – Eggs in Purgatory

 

Mushroom and Tomato Omelet

Another egg dish on the list is the Mushroom and Tomato Omelet. This omelet is packed with vegetables that would surely give you the nutrients you would need throughout the day.

Recipe: Livestrong – Mushroom and Tomato Omelet

 

Avocado and Bacon Muffins

Baking avocado and bacon muffins together might be a weird combination but you should definitely try this one. To those who don’t like avocados, this recipe might just be the game changer for you.

Recipe: An Aussie With Crohns – Avocado and Bacon Muffins

 

Kale and Mushroom Sausage Patties

This patty is nutritious and a good breakfast to keep you energized during your mornings. With this patty’s versatility, ingredients can be substituted with other kinds, depending on your palate.

Recipe: Paleohacks – Kale and Mushroom Sausage Patties

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Protein Shake

Guess what? You can create your own protein shake in this recipe! Just follow the steps on the link below and choose your own ingredients in mixing and creating your own protein shake.

Recipe: Paleohacks – Protein Shake

 

Coconut Pancakes

What could be better than pancakes early in the morning? This recipe is surely appetizing and rich in fiber, healthy fats, and of course protein.

Recipe: Skinny Mom – Coconut Pancakes

 

Peanut Butter Cup Oatmeal

If you like your breakfast to be sweet yet easy and quick to do, then you should try this recipe. Peanut butter cup oatmeal would just take at least 5 minutes per serving to be made.

Recipe: Keriglassman – Peanut Butter Cup Oatmeal

Cinnamon French Toast with Yogurt

Thinking of adding some twist on your french toast? Try adding some cinnamon and yogurt to your toast to complete your breakfast.

Recipe: Livestrong – Cinnamon French Toast with Yogurt

 

Brownie Overnight Protein Oatmeal

The sweetness doesn’t end here. Your breakfast could get more awesome with this chocolatey sweet and rich in protein recipe.

Recipe: Bodybuilding – Brownie Brownie Overnight Protein Oatmeal

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If you are not a breakfast person, you might want to consider not to skip your breakfast meals now because a study has shown that skipping breakfast links to weight gain and obesity. Preparing breakfasts could not get any more fun and quick with these protein-packed recipes to start your day right.

9 Tried and Tested Best Diet Plan for Good Health

best diet plan for good health

Living a healthy lifestyle must include a good and healthy diet plan on your list. There are many tried and tested diet plans that you can choose from.

 

Are you finally thinking of changing your eating habits? If you are, then you are not alone. Choosing the best diet for your body requires planning, guide, and tons of determination and discipline. There are many things to consider when dieting because some people misinterpret diet with unhealthy eating that may result to being too thin or depriving oneself of eating. There numerous ways to enjoy dieting without risking your health just by just choosing the best diet plan that your mind and body would accept. If you are wondering what the best diet plan for good health is, read the following plans that are both scientifically approved and government-endorsed then pick what would best suit your taste and you could stick to in a long run.

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15 Healthful Food Habits for Healthy Life

15 Healthful Food Habits for Healthy Life

Starting healthful food habits for a healthy life doesn’t restrict you with the variety of food that you’ve been eating for most of your life. While there are a lot of recommendation and tips out there that may be confusing for some to follow, the key pointer they have is to eat healthy food and cut the junk food out. We have listed some healthful food habits which can help you plan out your journey to a healthier life.

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