Category Archives for "Healthy Living"
Keto took the diet industry by storm in 2018, and it is only showing signs of becoming even more popular in the coming year. With that said, there is a lot of misinformation about this diet and what it all entails. You can’t just try this diet out and see how it goes. It requires a full commitment and an overhaul of your eating habits to make it work.
With that said, the following books I found on Amazon are the top-rated literature for this topic and should be able to guide you to following the keto diet correctly to maximize your results for weight loss and healthiness.
These books all come highly recommended by Amazon customers, with a high average rating (out of 5 stars) and a large number of reviews, indicating sales popularity. Definitely check them out if you’re looking to take the plunge into keto!
This book is by Kyndra D. Holley, who is also the author of the popular food blog Peace, Love, and Low Carb. This cookbook serves as a personal roadmap to leading a healthier life through the implementation of keto into your diet. It is very easy to follow and includes step-by-step recipes that help you create healthy, low carbohydrate versions of some of your favorite dishes. This book contains over 130 recipes and a detailed meal plan to make transitioning to keto-friendly foods, and sticking with it, much easier to bear. Not to mention, the recipes are delicious!
You can find this book available on Amazon here.
The author of this book, Suzanne Ryan, writes from experience in her best-selling keto cookbook. Having struggled with her weight through adulthood, she stumbled upon the ketogenic diet and gave it a try. The end result?
Losing over 100 pounds and taking back control of her weight! More than just a cookbook (containing over 100 recipes), it also reads as a narrative as Ryan shares the details on her transformation, from the early days of adopting keto to the milestones along the way. It’s a great story of how she lost more than 40% of her body weight while becoming healthier and happier.
This book includes recipes, grocery shopping tips, a structured 30-day meal plan, and tons of helpful advice to start keto. You can find it available on Amazon here.
Just because you go keto, it doesn’t mean you can’t still enjoy some of your favorite foods. Keto Comfort Foods by Maria Emmerich recognizes that food is more than just nourishment. Food is also tradition, love, and celebration.
With this cookbook, she integrates family favorites in a ketogenic-friendly way so you can still enjoy delectable comfort foods. She makes it easy to recreate meals and favorite snacks in a creative way that makes them healthy and easy to prepare. By using low or no-calorie substitutions, you can continue to make home-cooked meals that everyone enjoys!
With more than 170 recipes with everything from cinnamon rolls to tiramisu and chicken cordon bleu, continue to indulge in your favorite dishes with Emmerich’s book available on Amazon here.
If you’d like to shop the full catalog of keto literature, you can browse the search options below:
If you want to eat better in the new year to hit your weight loss goals, it’s time to learn from the mistakes that you made in the past year that put you in this shape in the first place. The New York Times put together a year-end wrap up that highlighted some of the best diet articles that they wrote over the year, as voted by their readers. Implement these into your lifestyle in the next year to help reach your goals!
If you want to eat better next year, take a look at some of these NYT articles for some great diet tips that can help you shed some unwanted weight. These were the favorite topics from their readership over the course of the year and provide a wealth of information that can be easily implemented into your lifestyle.
It was found that adults who cut carbohydrates out of their diet and replaced them with healthy fats were able to lose a considerable amount of weight.
This helps your body reach a state of ketosis (described here), whereby you are burning fat for your body’s energy as opposed to carbohydrates.
It is said that individuals who follow this kind of diet can burn, on average, up to 250 calories per day more than someone on a regular diet.
If you’d like to read the full article regarding this topic, you can find it here.
Rather than focusing on how much you are eating by counting calories and portion size, instead you should be focusing on the kinds of foods that you eat. It is much more beneficial to be getting more calories from meals that are rich in nutrients than it is to starve yourself and getting your limited calories from less healthy food options. Don’t stress over calories. Rather, make smarter choices with what you eat.
You can find more information on this topic in their article here.
Just like the article provided above focuses on what you eat, another critical component is when you eat. It was found that our bodies function at their best when we follow an eating schedule that is aligned with our natural circadian rhythm. Eating late night snacks or having meals too close to bedtime can disrupt our natural schedule, messing up our metabolism and causing weight gain and a host of other issues.
Read more about the timing of your meals in the NYT article here.
If you want to lose weight, you need to cut out unhealthy snacking and make smarter choices. However, it can be tough to cut sugar completely from your diet. This article goes into detail on how you can reduce your consumption of sugar while still having sweet treats in your diet. It has a lot of helpful advice and snack alternatives that you may end up enjoying more than the unhealthy snacking you’ve been doing!
Are you looking to get into better shape in 2019? It’s one of the biggest resolutions that is made year after year, but many people make it through the first few weeks and then give up. The gym that was once packed to the brim the first couple weeks of January becomes a barren wasteland as the month goes on.
This year, don’t let that be you! It does take a lot of discipline to get healthier, but it is not impossible! If you are looking to transform your body in the coming year, now is the time to be planning ahead so it isn’t as big of an adjustment when January comes around.
There are many diets that are getting a lot of buzz lately that could be the perfect solution to the “new you” in 2019. Continue reading below to find out what diets are hot in 2019!
Not every diet is for everybody. They all have very different meal plans and some will be more appealing (and feasible for you than others). The key is to find the one that aligns most with your tastes, goals, and lifestyle. That way it is much easier to stick with it for the long-term to guarantee success. If you choose a diet that is just way too far from your tastes or habits, it will be tougher to commit to it and you’ll just go back to where you were in the beginning.
While the list of the best diets of 2019 isn’t limited to these choices below, these are the ones that are getting the most attention.
If you follow the diet industry at all, surely you have heard of this one. This is a diet that puts your body into a state of ketosis, whereby you burn fat for energy as opposed to carbohydrates. As you can guess, the meals in this diet consist of minimizing the carbs that you eat and loading up on healthy fats. It is a tough transition, and quite an adjustment from your normal habits, but can produce amazing results if you commit yourself to it.
This diet is a throwback to the way our ancestral hunter-gatherers used to eat. You essentially are cutting out processed and packaged foods and consuming more “whole foods”. That means lots of plant foods like fruits and vegetables, as well as lean proteins. Everybody knows that processed foods aren’t good for you. This diet allows a lot more food variety than the one listed above and is a very popular option with all the tasty meals that you can eat.
The primary objective for this diet is to lower your blood pressure, but it is also an effective route to losing weight. It is widely considered as one of the healthiest food plans you can follow. If you want some more information on this one, you can find my detailed write-up here.
Many diets come and go and are just fads, but some of them have true staying power. The Mediterranean Diet is one that has stayed at the forefront of popularity for a simple reason – it works! It consists of eating meals that are comprised of foods that those in the Mediterranean area (Greece, Italy, etc.) eat. A big advantage for this one is all of the delicious foods that entails. To find out more, check out my full review on this page here.
When you think of alcohol and coffee, you think of vices. Everybody has their vices, and you can be sure that coffee and beer are two of mine! However, while there are definitely some drawbwaf thse if you overdo them, when taking them in moderation there are actually some amazing health benefits.
I was browsing the news today and I saw an article about coffee and alcohol can actually extend your life! That definitely piqued my interest since I’m such an avid drinker of both, so I figured I’d get the details and pass them along to my readers who could benefit from such information.
I came across this article on twintiers.com and immediately had to see what it was all about. I have previously written about the health benefits of beer, and have written reviews of many of the best coffee diet pills as well, so I knew a little bit about the topic, but wanted to find out more.
The first thing that really popped out at me was the first sentence:
[…]people who drink moderate amounts of alcohol or coffee and are overweight in their 70s live longer lives.
The key thing that jumped out was the caveat “and are overweight.” This is based on a study that has been ongoing since 2003 by researchers at UC Irvine where they examined people who lived beyond the age of 90. It was found that those who consume alcohol and coffee, in moderation, lived longer than individuals who did not drink either beverage.
But on top of that, it was also found that people who were overweight in their 70s lived longer lives than those who were of normal weight or were underweight in their 70s. I feel like this is even more compelling news than the headline that talks about beer and coffee. It goes against everything that we espouse about health and wellness.
The simple rule is to eat healthy and get exercise so you are in good shape, have a strong immune system, and have a longer life. But now they are saying that being overweight in your older age can lead to more longevity? I’d be curious to read more about this, and the original article has a link to the full study. Perhaps when I have a moment I will take a deeper dive and see if they go into further analysis on this aspect.
Perhaps carrying extra weight makes you a little more resilient? You have more food stores for your body to subside on? Maybe there is a little more cushion and less frailty if you, by chance, suffer from a fall at an old age. A relative of mine just took a tumble and broke her hip. She is in her 90s, and unfortunately that kind of injury can be a death sentence as it sidelines your mobility for quite a while, and your bones just don’t recover as quickly as they used to.
Sorry to get a bit off track here, but the topic of “coffee and alcohol” drew me in at first, but I feel like they buried the lede with the finding about being overweight. If any of my readers have some insight on this aspect, please comment below!
It is no secret that America has a serious problem with health. I’m not just talking about health care, which is a whole other ball of wax. In general, Americans are out of shape. In another post on here, I talked about the recent study indicating that U.S. adults are shorter and fatter than they were a decade ago. Obesity is at an all-time high, with close to 70% of Americans falling in the range of being overweight or obese. That’s not good.
Despite all of this, and with all the resources that we have, losing weight is still a challenge to many. They hop around all the new diet fads that they hear about from friends or see on social media. They stick with it for a while, get bored and quit, and yo-yo back up to their previous weight (if not heavier).
However, a lot of people have the solitary goal of weight loss. They just care about what the number is on the scale. While that can be great motivation, the real goal should be better health in general. There are a lot of benefits to following a healthy diet that has nothing to do with weight loss!
Researchers at Harvard examined a few of the popular diets that are trending these days to see what kind of benefits they provided the body, beyond just losing weight. The first that was examined was the DASH Diet. This stands for Dietary Approaches to Stop Hypertension, and as you can guess, they found that blood pressure was dramatically reduced in diet participants.
A second study took the DASH Diet and added a limitation to sodium intake.
At the end of this study, it was found that it provided an even bigger drop in hypertension and produced effects that are similar to that of blood pressure medication. It reminds me of another post I wrote about the effect of exercise on blood pressure.
It is clearly evident that a healthy lifestyle, combining a smart diet and physical activity, can do as much good as prescription medication.
In the end, the main finding to come out of these studies is that for people who are overweight or obese, you can improve your health in more ways than just losing weight. Following a healthy diet, making smart choices in the kitchen, avoiding unhealthy snacking, etc. can a world of difference in so many ways.
Reducing blood pressure can minimize the risk factors of so many more serious issues, such as the risk of heart attack, stroke, or other cardiovascular problems. If you are afflicted with this condition and simply just taking medication to alleviate the issue, it’s time you start eating better and getting more exercise.
You can start by limiting your sodium intake. Eliminate, as much as possible, any canned, packaged, or processed foods. Try to work more whole foods into your meals, and choose healthy snack options like veggie sticks instead. Every little bit of positive change makes a huge difference for your health!
There is no doubt that the Keto Diet is a great way to lose weight. The science behind it is simple and makes so much sense. The basics of it are eating more healthy fats and fewer carbohydrates. Your body normally uses carbs as energy. By depleting this nutrient in our body, it is forced to burn fat for fuel. The result – fat loss and shedding excess pounds!
However, it can be tough to implement this diet and even tougher to stick with it. It certainly takes a lot of commitment and discipline to follow through with it to full effect. You can’t just partially follow this diet – you won’t reach ketosis that way.
While it may be tough to embrace, here are some tips that can make it a bit easier.
These tips are provided by the South Beach Diet, who is launching a keto-friendly program in 2019 to get the best of both diets. Here is what they suggest to make getting to ketosis, and staying there, easier to embrace.
Since the basis of this diet is to minimize carbohydrates, you need to be closely monitoring your food and drink intake to make sure you are limiting your carbs.
It takes careful planning, but you should try to stick to fewer than 50 net carbs per day. Net carbs can be calculated by taking your total grams of fiber and sugar alcohols consumed, then subtracting out your total carbohydrate grams.
If you’re in the range of 40-50 net carbs, you’re in the right area.
It is hard to avoid fruit since it is such a staple of a healthy diet. However, fruit is loaded with simple carbohydrates like glucose. Aside from the occasional indulgences, stay away from beans, legumes, and most fruits if you want to keep your net carb total down. For a healthy alternative, try leafy greens, broccoli, cauliflower, or mushrooms. Pretty much substitute veggies for fruit.
When you’re following a keto diet, your fiber intake will be way down. That is why it is crucial to be drinking enough water to make your digestive system more efficient. Proper hydration can help ward off constipation and other bowel issues. Drinking water before a meal also makes you feel full faster, which can help prevent overeating.
Many people quit a diet because they get bored with the food choices, often eating the same thing day after day. There is a lot of literature on foods that are acceptable for keto that you should be able to vary it up enough to not get bored with it. Also, since many foods are restricted when going keto, make sure to take a multivitamin so you aren’t deficient in some essential nutrients that you aren’t getting from your food.
The key takeaways are to follow a keto diet in the safest, healthiest way possible. It takes a lot of planning and discipline, but the benefits are well worth it!