6 Snacks You Can Eat While Still Burning Fat!

healthy snacksSometimes the hardest part of changing your diet isn’t adjusting your meals, but trying to find something healthy to eat in-between them. It’s no secret that starving yourself isn’t the greatest way to lose weight, actually, the most effective way is to eat smaller-portioned meals and snacks throughout the day to ensure your body has enough energy to keep you active all day—while also keeping your metabolism up as well.

So, why is it so hard to find something to snack on? Well, for one there’s the portability factor. It’s not always convenient to bring something that you have to sit down to eat or have prepared in advance—sometimes we just need something quick that we can eat with one hand.

The other thing that makes it hard is taste. We’re so used to the taste of our favorite junk food that we often find it difficult to give them up. The best way to change this habit is to find a healthier option in your favorite taste palate. Crave something sweet? Try opting for fresh fruits. Do you prefer salty? Go for the nuts instead of the chips. Often, it’s simply a matter of doing what works best for you.

Below are six options to get you snacking healthier while helping to burn fat in the process!

 

  1. Yogurt mixed with berries, walnuts or pecans, and cottage cheese
  2. Apples or your favorite fruit with almond butter
  3. Avocado slices wrapped in nitrate-free deli turkey breast 
  4. Fresh-sliced pineapples with a handful of macadamia nuts
  5. Blueberries mixed with raw almonds for a trail mix style snack
  6. Carrot sticks or sliced red/yellow/orange peppers with guacamole

 

The great thing about the snacks listed above is that they can be easy to prepare in advance, so you can just grab them and go. Also, most local grocery and health stores already carry healthy, pre-prepped snacks in convenient on-the-go packages—making it easier to avoid opting for the unhealthy versions. And always keep your favorite fruits and vegetables on hand for unexpected hunger attacks.

Remember, being healthy and eating right is a matter of choice. Every day we each have to make the choice to do what’s best for our body and our heath. Hopefully these tips can make that decision easier for you while you’re on the go!

For more healthy snack ideas, click here.

Fitness Friday Blog: Top 5 Low-Carb, High-Fat Foods

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One of the best ways to lose weight, particularly belly fat, is a low-carbohydrate diet. There are many versions of low-carb diets, two of the most popular ones are Atkins and ketogenic, or keto for short. Low-carb diets consist of meals that are high-fat, adequate-protein, and low-carbohydrate—both sugar and starch carbs are extremely limited, which forces your body to switch from burning sugars for energy to burning fat instead; this process is called ketosis.

For many people, a low-carb diet can be extremely effective in losing weight quickly. However, it can lack diversity if you depend too heavily on red meat as your main source of substance. Below is a list of five great protein-rich alternatives to help diversify your diet while making sure you don’t go over-board—which can keep you from getting into or staying in ketosis.

Fatty Fish
On a low-carb diet you’ll do well to keep in mind that fish is one of your best go-to options when it comes to ensuring you’re maintain a healthy amount of fats. It doesn’t hurt that you’ll also be getting a ton of other health benefits too, such as heart, eye, skin, and brain health, improved immune and metabolic function, and healthy inflammatory response.

Coconut Oil
When you think about a low-carb diet, coconut oil isn’t the first thing to pop into your mind. But considering 70% of the fat found in coconut oil is a very special type called medium chain triglycerides, it should be. MCTs are easily absorbed, metabolized, burned for energy, and aren’t easily stored as fat—which is why they help to suppress appetite, boost metabolism, lower body weight, and reduce belly fat.

Eggs
Eggs are well-known as one of the healthiest foods you can eat; easily making it one of the best low-carb foods on your diet, especially since they have practically zero carbs.
They are healthy fats and a good source of high-quality protein, and provide nutrients that boost brain health and cognitive function, eye health and vision, and heart health. Eggs are your keto diet’s best friend!

Butter, Ghee, Heavy Cream, Sour Cream, and Full-Fat Cheese
Most people are still under the impression that saturated fats are bad for you, but it’s since been accepted that saturated fat is not associated with heart-related issues., but you should still be careful not to go overboard, as with any food.
Studies are also beginning to show that full-fat dairy is related to less belly fat and better blood pressure, cholesterol, triglycerides, and glycemic control. Far better than what was previously believed. Be sure to opt for the organic, pasture-raised cow brands, which will give you healthier fats than the conventional varieties.

Avocados
Add some flavor to your diet with this keto-perfect food. They provide about 80% of calories from fat, ensuring that you aren’t going too far over in your protein intake.
Avocados also provide a good amount of fiber and are a nutrient-dense food with upwards of 20 essential nutrients, including potassium. Half of an avocado 25% of the recommended intake for active people.

The key to an effective low-carb/keto weight-loss diet is, ironically, fats! While protein is important, it’s good to keep in mind that too much can stall your body’s ketosis and leave you right back where you started—balance is the crucial factor. For more tips on the best keto foods and why, read this article by Biotrust’s Tim Skwiat .

Fitness Friday Blog – Four Foods to Help Boost Your Memory

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As we age, it’s inevitable that we will experience some amount of memory loss. What’s important to understand is that there are ways to help keep it from happening earlier than it could. Taking care of yourself and watching what you eat can benefit your memory and help prevent early memory loss.

Danette May’s article states 4 foods that you can add to your diet to give your brain a boost—and check out her recipe as well!

This is Your Brain on Eggs

Eggs contain a healthy amount of choline, which is important for brain development and memory. Studies have shown that eating eggs can help enhance your memory, providing lifelong benefits—particularly in men, pregnant and lactating women.

Swim with the Salmon

Salmon has a high dose of omega-3 fatty acids and is the perfect choice for brain boosting power. You can even get the acid in pill form for added benefits.

Studies have shown that eating fish can provide 14% more grey matter volume in the area of the brain that’s responsible for cognition.

Eat up!

Blueberries to Keep Away the Blues

As if berries don’t already have enough health benefits, there’s one more reason to keep eating them. Blueberries are rich in antioxidants, which can help protect your brain and body from free radical damage and may help boost cognitive function.

Whether you like to drink them in smoothies or add them to your salads, they can help improve your overall health from memory improvement to possibly even preventing depression.

Crack a few Walnuts

Like salmon, walnuts are also rich in omega-3 fatty acids and can help to improve learning and memory. They also contain healthy fat and even provide protein to those of you who are following a vegetarian or vegan diet.

If that isn’t enough to convince you, they also taste great in chocolate bars!

Fitness Friday: Boosting Metabolism

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It’s often noted that with age comes wisdom, what’s not said is that it is also accompanied by the slowing down of your metabolism. Why is this important to note? Because the older we get, the harder it becomes to maintain the energy we had in our more youthful years. Metabolism plays an important role in this because it is the chemical process that helps our body’s ability to burn calories for fuel—and our ability to maintain a healthy weight.
Maintaining a healthy weight is what gives us the capability to fight against certain illness and diseases—particularly those that come with aging. Proper nutrition is the key to ensuring that your metabolism doesn’t decrease; however, there are also other important factors that can help improve your body’s metabolism rate. According to an article written by Sue Mosebar for BioTrust, these are the top five changes you can start making today to kick your metabolism into optimum drive.

Strength Training
Weight lifting and resistance training is one of the most effective ways to boost your metabolism, while gaining muscle, toning your body, and increasing your daily energy. For women, strength training can be intimidating at first, but don’t be afraid to stat light—and if you want, stay light. The results will inevitably speak for themselves. Muscle mass is proven to help burn more calories—even during the time when you’re not actively training.

Move More
Between the hours spent working at a computer and relaxing at home, it’s easy to neglect how much time we actually spend sitting. Being sedentary is one of the key factors in unwanted and unhealthy weight gain as it aids in the slowing down of your metabolism. Try alternating between sitting and standing at your desk while you work. Use the stairs whenever possible, and go for short walks during the day—either during lunch or in the evening after dinner. Implementing more activity into your day, even in small short periods, can do wonders for your metabolism.

Interval Training
High Intensity Interval Training, or HIIT is a combination of high and low impact cardio performed in short alternating intervals, such as running at top speed followed by a slow walk. You can do this either at the gym or at home. By doing 15 to 20 minutes of intervals you can boost your metabolism and burn calories while still feeling energetic.

Stay Thirsty, Friends
Coffee and tea can help stimulate metabolism by up to 11%, depending on which drink you choose, tea is about 4%–and can last an entire day. But water remains the most important metabolism-boosting drink, as it can increase your metabolic rate by 30% within 10 minutes. Water will also help keep you full and help to avoid unnecessary calories.

Curb the Calories
Cutting calories doesn’t always mean eating less; often, it means eating healthier, nutrient-balanced meals. What you really need to understand is that it is important that your food intake match your level of activity. Not eating enough food will slow your metabolic rate to adjust for the lowered calories, and will stop your weight-loss progress; while also causing you to lose muscle. The key is to make sure you’re eating enough to meet your caloric needs, but not too much to exceed them.

Always keep in mind that just because your metabolism is prone to decline as you age, you have the ability to reverse it with a little extra effort and a few daily changes. In fact, you may even find that by working to improve your metabolism can also help improve your entire lifestyle. And remember, your body, mind, and spirit are all connected—cultivating the health of your body will lead to cultivating the health of your mind and spirit as well.

Why You Need To Start Eating Healthy Fats

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As the summer weather approaches, our eating habits tend to change a bit—less heavy, comfort food and more light fruits, as well as additional seasonal vegetables. It’s as if our bodies naturally switch from hibernation storing to fat shedding. So, if you’re looking to change your diet, start by eating more healthy fats—here are four reasons why you should according to BioTrust’s Joel Marion.

  1. Healthy fats will improve your blood sugar levels while helping to slow the rate food that your stomach is emptying.
  1. Fat can give you healthier-looking skin, hair, leading to a more youthful appearance.
  1. Eating more can help decrease the amount of carbs your body normally digests; thereby, helping your body burn fat rather than carbs for energy. This can also help you lose belly fat and weight.
  1. Fat found in organic foods can help you burn calories faster than a low-calorie diet.

Many people think the best way to lose weight is to eat less; however, most doctors and dieticians will tell you that eating more smaller and healthier meals a day is the most effective way to get rid of fat. While exercise is important to your physical health and fitness, a healthy, well-balanced diet is essential to ensuring that your body can fight chronic disease, illness, and function efficiently—overall, it prolongs not just your life, but the quality of your lifestyle.

For further reasons why you should switch to eating healthy fats click on this link.