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Tag: Nutrition

Why You Should Not Eliminate Carbs Completely From Your Diet

Food is an effective way for you to harness your health and take control of you mood, energy levels, and mental clarity.

On average, we make more than 200 food choices every day. Many of these occur in our mind.

Each choice is a step closer to better health and living. Food choices effect:

  • All day energy levels
  • May help reduce your risk for certain diseases
  • May help you live longer

The best part is this does not require a complete makeover of your pantry. The best way to achieve permanent change is small baby steps.

Choose Carbs Wisely

Carbs serve as fuel when changed into glucose (blood sugar)

Feeds cells and organs, most importantly your brain.
A good goal is to get half total calories from carbohydrates.

Find Carbs In:

Pasta
Sugar
Vegetables

Avoid these Carbs:

Corn syrup
Sugar

These have no nutritional value. They only offer empty calories.

The best way to know if the carb is worth eating… Is it rich in fiber?

Fiber is the part of the plant that can not be digested.

Fiber offers many benefits for your body.

  • Helps you feel full longer
  • May prevent weight gain
  • Aids digestive health
  • May help reduce the risk of developing diabetes and heart disease.

Excellent sources of Whole Carbs

  • Fruits
  • Vegetables
  • Legumes, beans, and peas
  • Whole Grains

Daily Goal for Carbs is 20-35 grams from whole foods like fruits and vegetables.

Tips for adding more fiber to your diet

  • Choose whole grain bread and pasta
    • Ezekial bread
    • zucchini pasta (spiralized)
    • Brown rice in place of white rice
    • Choose oat and whole grain cereals
    • Eat a salad daily, or opt for a green smoothie.

Carbs play a key role in overall health.  Your body needs whole carbs daily and will not operate at the fullest potential when you eliminate carbs from your daily diet. For a great list of carb rich foods see this post from healthyeater.com. 

 

 

9 Foods That Smash Fatigue

Fatigue does not have to be a daily companion.  There are foods that will come to your defense and boost your energy.

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Oats (1 cup)


This whole food is high in fiber and protein.  When you opt for oats in the morning, you will fill full longer, and the oats will help stabilize your blood sugar all day.

Try making this Baked Oatmeal and serve with greek yogurt, or a Sweet Potato Hash topped with Oatmeal. 

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Salmon (3 oz)

This “fatty” fish is not only rich in Omega 3 fats it offers a high dose of protein and aids in speeding up the metabolism that leads to more energy.

 

 

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Almonds (1/3 cup)

Almonds provide a high amount of magnesium and are beneficial in converting sugar into energy.  The protein and fiber give lasting energy.

For a quick snack whip up a few of these goodies.

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Avocado (1/2)

High in fatty acids, avocados lower inflammation linked to fatigue-causing conditions.

An Avocado Mushroom Bowl is perfect for lunchtime blahs.

Or maybe add it to a smoothie for a quick lunch.

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Lentils (1/2 cup cooked)

These powerhouses are high in fiber and help regulate blood sugar levels.  The selenium they offer aid in enhancing mood.

 

 

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Blueberries (1/2 cup

These dark beauties are potent in antioxidants that combat free radicals that cause aging and lead to fatigue. Whole carbohydrates boost energy without the use of excess sugar.

Here are a few blueberry recipes to try:

 

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Goji Berries (1/4 cup)

Show they may aid blood flow and alertness

 

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Kale (1 cup)

I know you knew this was coming.  This superfood aids energy.  Offers a good balance of protein, fiber, and antioxidants.

Here are a couple kale salads that will keep you energized and satisfied for the workday.

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