3 Fatigue-Causing Foods

Most of us have busy schedules and it’s easy to feel fatigued every now and then.  Maintaining a healthy diet and exercise regimen as well as getting enough sleep are the best ways to combat fatigue, but did you know there are foods that may be causing it too?  Keep reading to learn about the 3 foods you should cut out of your diet in order to stop fatigue in it’s tired, tired tracks!

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Pasta

Who doesn’t love a good bowl of pasta every now and then?  The problem is that it can be a cause of fatigue!  Why?  Because it’s packed with simple carbohydrates, eating pasta causes an immediate blood sugar spike.  This spike in blood sugar causes our insulin levels to fall.  This sudden and extreme change in our bodies causes the onset of fatigue.  Try avoiding pasta, and if you really have to have it, try making zoodles (spiralized zucchini noodles) or at least opting for whole grain pastas.

 

Dairy Products

While these can have great healthy benefits, some people might find them hard to digest.  That difficulty in digestion usually happens in the lower intestine.  People with very mild allergies to dairy products may find that they cause inflammation, and when that happens in the lower GI tract, it can prevent our bodies from absorbing all the other good nutrients that we’ve eaten.  That lack of nutrients is a definite cause of fatigue, so if you’re feeling chronically fatigued, try going a week or two without dairy and see if that changes!

 

Gluten

Not everyone needs to be on a gluten-free diet, so let’s get that out of the way right now.  However, even if you haven’t been diagnosed with Celiac’s, you might have a gluten sensitivity.  That sensitivity to gluten could be causing inflammation and other uncomfortable symptoms in your system, which are definitely triggers for fatigue!  Try cutting back on gluten, or cutting it out of your diet entirely, for a few weeks if you suspect this may be the cause of your fatigue.

 

Do you suffer from chronic fatigue?  What diet changes have helped you?

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Top 10 Foods to Get You Bikini Ready!

So it’s almost swimsuit season and you’ve been hitting the gym and working your diet since January, right?  Great.  Now see what foods to add to your diet to make sure you’re ready to show off your new bikini this summer!  Keep reading to find out which foods are the best to help you get ready for swimsuit season!

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Beets

Find out which foods you should be including in your diet to improve brain function!

Did you know that beets work as a natural detoxifier?  Skip the juice cleanse and avoid going hungry while still filtering out all the nasty stuff that accumulates in our bodies over time.  Beets are relatively cheap, easy to repair, and great for tossing in salads or smoothies!

 

Eggs

With a complete amino acid profile, eggs make for the perfect lean protein dose at any time of day.  They’re great in the morning, post workout, at lunch, or as a snack!  On top of that, they’re one of the best sources of choline, which will help your body burn more fat!

 

Green Tea

It sounds like a lot, but it’s definitely do-able:  4-5 cups of green tea each day will give you the needed catechins (fat-blasting antioxidants) to clear the fat out of your fat cells– especially in the tummy region!  Try replacing your coffee habit with green tea.  Drink it hot or cold, just make sure you’re adding this to your bikini diet!

 

Mustard

If you are going to have a sandwich or a burger, leave off the other condiments (mayonnaise and ketchup can be packed with fat or sugar) and opt for mustard.  Why? The capsacin contained in mustard can boost your body’s fat-burning function for hours after you consume it!

Dark Chocolate

You may have given up high calorie desserts in your quest for a bikini body, but you don’t have to give up chocolate!  Dark chocolate (think 70% cacao or greater) is important for a healthy gut, and it’s great at reducing inflammation!  Keep some in your fridge and make sure you eat a few small squares each day- use it as dessert or a treat after having gone to the gym!

 

Cilantro

Get ready to hear something wild:  the unique blend of oils found in cilantro can help push heavy metals from our bodies that often get stored in our fat cells.  That’s not so wild, right?  WRONG!  Having these heavy metals stored in our fat cells often contributes to our muscles and other tissues not healing or maintaining themselves correctly, and this aggravates the appearance of cellulite. So adding cilantro to your dishes can help you to purge those heavy metals out of your cells, which will help your tissues to repair themselves properly and thus lessen the appearance of cellulite!

 

Lentils

These little guys are a cheap and versatile way to get tons of protein in while keeping fat calories to a bare minimum!  A cup of lentils has three times the protein of a single egg, and only one gram of fat!  Try a lentil soup, lentil burgers, or lentils as a side dish.  Toss them on salads or in chili, too!

 

Raspberries

Besides being delicious, these little guys are great at reducing inflammation and increasing blood flow to your muscles, which helps them in the repair process after an intense workout!  Toss them in smoothies or in yogurt or just eat them plain!

Freshly Ground Pepper

It sounds too simple to be true, but it is!  Freshly ground pepper (not that powdery stuff– get a grinder!) contains piperine, which is a compound that helps stop the formation of new fat cells.  Sprinkle this stuff on everything!

 

Bananas

This fruit is packed with Potassium, which helps the body flush out excess water and sodium- two common culprits of a bloated appearance.  Keep your potassium levels high to keep your tummy looking flat!

 

What are your go-to foods when you’re trying to get bikini-ready?

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10 Best Protein Food Sources

We all know that protein is a key part of our diets, but do you know the best places to find protein?  Meat comes to mind of course, and it definitely makes this top 10 list, but there are many other great protein sources that might surprise you!  See what other protein sources make this list and try working them into your diet!

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Eggs

These babies have 6 grams of protein each, and they come with a healthy dose of choline and the most perfect amino acid profile we could ever ask for!  Not to mention that on the protein scale, they’re fairly cheap (and very versatile)– Eggs should definitely be on your list of protein sources for a healthy diet!

 

Spinach

Popeye wasn’t lying, guys.  Spinach is a great source of protein– A cup of spinach has half the calories of a boiled egg and almost the same amount of protein!  Whether you like it cooked or fresh, spinach can definitely find a place on your plate, as it’s versatile, easy to pair with other meals, and not nearly as expensive or difficult to find as some other trendy greens.

Peas

Wanna get even more protein in a cup of greens? Go with green peas!  One cup of these has almost 9 times more protein than the amount of protein in a cup of spinach!  Can you believe it?  Great as a side dish or tossed into a salad, these guys need to make an appearance every now and then in your protein-packed diet.

 

Beans

Let’s take a moment and be thankful that there’s such a variety of beans out there, because it’s a food we should be trying to eat every day!  A great source of fiber and protein, beans help us to feel fuller for longer, so eat them as a main dish or toss them into beans, soups, rice, or wraps and salads whenever you can!

 

Lentils

Get ready for this:  One cup of lentils has more protein than 3 eggs, and only 1 gram of fat.  Whaaat?  Lentils are great additions to soups and chilis, and stand alone as a great stew or side dish, too.  Not only that, they can also be used to make veggie meatballs or burgers.  Cheap? Yes. Versatile? Very.  Put these on your grocery list!

 

Halibut

A super lean fish that cooks up firm, this whitefish has all the benefits that come with eating fish (healthy fats, choline, etc.) and includes a hefty dose of protein.  Give yourself a break from salmon and tuna and try some halibut filets!

 

Pork

Did you know that pork and beef are head-to-head for the amount of protein they contain?  It’s easy to believe the false information that red meat has the most protein per serving, but it’s simply not true!  Not only that, but pork has some great benefits as well– pig farms are less damaging to the environment, and white meat poses a lower risk of breast cancer for women.  Try a tenderloin cut if you like your pork to have the texture of beef steaks!

Turkey Breast

Lean and packed with protein, turkey breast is a versatile ingredient to toss into salads or wraps, use in sandwiches, or eat all by itself!  Turkey actually packs more protein than chicken, so consider that when grocery shopping prior to your weekly meal prepping session!

 

Greek Yogurt

Specifically the 2% variety– 7 ounces contains 20 grams of protein!  Isn’t that wild?  It’s great for a snack, post-workout fuel or for getting your day started at breakfast time!

 

Low Fat Cottage Cheese

A diet food of the past, cottage cheese deserves a comeback.  At 15 grams for a half-cup, this is a great source of protein.  Eat it at breakfast with fruit or at lunch on top of a salad to get a great dose of protein!

 

What are your go-to foods for protein?

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Top 7 Foods that Age You

Aging is a process most of us are trying to put off for as long as possible.  Staying out the sun and not smoking can help tons, but the most important factor will always be what you eat!  You know all about superfoods to include in your diet, but do you know the worst foods that cause aging? Keep reading below to find out!

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Bakery Items

Don’t go in there!  Muffins, donuts, and other pastries are packed with sugar and fat, leading to weight gain!  That weight adds up quite a bit over time, too.  Take your breakfast or snacking opportunities to the healthy side by eating more fruit, yogurt, or chocolate when you’re feeling tempted!

 

Processed Meat

Ham, bacon, sausage, pepperoni, and other processed meats go through quite a process indeed before they reach your plate.  The preservatives they contain produce free radicals, which at worst can lead to cancer.  Best case scenario, they’re damaging your skin!

 

Sugar

We know it’s bad and all that, but did you know specifically that sugar can damage collagen and elastin?  Too much sugar will definitely age your skin faster than you’d probably like, so try to cut your sugar intake to a bare minimum!

Trans Fats

These things are everywhere– microwave popcorn, fried food, donuts, and margarine, just to name a few common traitors.  What’s so bad about them?  Besides being terrible for your heart, they’re also inflammatory and can make us more vulnerable to UV damage (i.e. skin damage!) so make sure you’re limiting your intake of this unhealthy fat as much as possible!

 

Alcohol

While moderate consumption won’t do you much damage (and can even come with some health benefits if you’re consuming craft beer or red wine), too much consumption, or consumption of cocktails with lots of sugar, will produce free radicals that damage your collagen, and they’ll dehydrate you!  Most people are already chronically dehyrdrated, so imagine what 5-10 cocktails per week could be doing to them!  Drink in moderation, with water between servings, and cut your consumption in general if you’re consuming more than one serving each day of alcohol!

High Fructose Corn Syrup

The bad news?  This stuff is in almost everything that’s processed. The good news?  You can cut it out of your diet with clean eating!  Why do you want to do that? It’s believed to be the worst type of sweetener for your skin, as it damages collagen and elastin.

 

TV Dinners

These frozen meals can be tempting as a convenient fix to healthy eating, but beware– many of them are sodium bombs!  You generally want to avoid lots of salt because it’s inflammatory and will cause you to look puffy.  Not only that but excessive sodium intake can damage your heart and make you dehydrated.

 

What other foods do you cut out of your diet to slow the aging process?

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10 Healthiest Foods on the Planet

There’s healthy food, and there’s SUPER healthy food.  We know that it’s important to cut out unhealthy foods from our diets, but recent research shows that it’s even MORE important to incorporate healthy foods into our diets.  Check out this Top 10 Healthiest Foods list before you make your next grocery list!

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Spinach

This super food contains antioxidants, proteins, and vitamins A and C.  Throw it into a salad, pasta, or anywhere where you might normally use lettuce (think sandwiches and wraps, tacos, and more).  It IS a member of the dirty dozen, though, so make sure you’re buying organic spinach!

 

Broccoli

Proven to prevent breast, lung, and prostate cancer, this cruciferous veggie also packs in Vitamin C and fights the storage of new fat.  Add it to salads, cook it in soup, or roast it with other veggies as a side dish!

 

Berries

Packed with polyphenols, most berries have the power to fight fat and they all come with a huge dose of antioxidants!  Easy to add to breakfast dishes, smoothies, and snacks, berries are a great way to boost your diet’s nutrient profile!

 

Wild Salmon

Make sure your salmon is wild (Atlantic salmon is NOT wild) because farmed salmon is actually terrible for you!  Wild salmon, though, has a great dose of healthy fats that will help your body burn fat more efficiently!

 

Eggs

They’re fairly cheap and have the perfect amino acid profile, so eggs should definitely be in your diet.  They’re a great source of protein and choline!  Add them to salads or sandwiches, make omelettes, and hard boil them for a quick snack!

 

Lentils

Guess what?  One cup of lentils gets you the protein equivalent of 3 whole eggs, but with only a single gram of fat!  They’re also high in fiber, meaning you’ll stay fuller for longer after eating them!

 

Olive Oil

Loaded with antioxidants that can help fight off osteoporosis, cancer, and brain deterioration, Extra Virgin Olive Oil can also boost serotonin levels in the blood, which can help you feel fuller after eating!

 

Tumeric

This humble spice has been shown to help combat brain disease and fight inflammation.  Whether you try it in golden milk, a curry, or a stirfry, make sure you’re including this super food in your diet!

 

Onions

Working on a heart-healthy diet?  You need to eat onions!  They help to regulate glucose levels and burn fat, and they’re easy to throw into just about everything!

 

English Peas

With almost 8 times the amount of protein of spinach, and with an entire day’s worth of Vitamin C, a cup of English peas is a simple superfood to incorporate into your salads or eat as a side dish!

 

What other super foods do you like to incorporate into your diet?

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10 ”Health” Foods to Stop Eating

It’s easy to be tempted into buying health food, especially when it looks like a more wholesome version of foods we love but have to avoid for dietary reasons.  But many of the foods that come with some type of healthy classification AREN’T really healthy!  Find out which 10 ”Health” Foods to mark off your shopping list below!

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Granola

“Noooo, not granola!” you say, but it’s true– granola looks like a fancy health food and it’s not!  One cup of granola can have around 500 calories in it!  Not to mention it’s usually packed with sugar and fat.  Opt for oatmeal instead and save yourself some calories!

100-Calorie Snack Packs

These are tricky little guys because 100 calories sounds like a great tradeoff for a few moments of sweet bliss, chocolate chips, and the convenience of having it already packaged for you.  But the truth?  It’s all processed food that contains sugars, fats, and sodium that you don’t need.  Make your own pack-ahead snacks to save yourself the money, the frustration, and the yucky ingredients.

 

Gluten-Free Products

While some people legitimately cannot eat gluten, most of us can.  But somewhere over the last few years, gluten became a huge villain, and otherwise healthy people started kicking it out of their diets left and right!  That’s how the gluten-free industry which was born, and for Celiac’s sufferers, it’s been great.  But it’s important to know that just because something is labeled gluten-free doesn’t automatically make it healthy, organic, or low in fats.  Read up on how to understand food labels to help make better decisions when cruising the supermarket!

 

“Healthy” Frozen Dinners

The frozen dinner aisle runs the gamut from healthy to disastrous in terms of marketing, but all of it is unhealthy.  Even if it’s low-fat, it’s probably packed with sodium and sugar to improve the taste.  Your best bet is to meal prep each week to always have something convenient to eat at home.  Even if you’re not into meal prepping, just making double the batch of foods that you do like will give you some healthy leftovers to save for the week or freeze for later.

 

Fruit Cocktail Preserves

 

Whether in a can or a box, fruit cocktail should really just be called “fruit in high fructose corn syrup” because that’s what it really is.  Gross.  Opt for frozen or fresh fruits and make a fruit salad in your own kitchen!

 

Rice Cakes (and other rice-based snacks)

These were all the rage for dieters 20 years ago, but times have changed, friends.  Rice cakes rank pretty high in the glycemic index, meaning that while they’re low in calories and perfect for adding toppings to, they don’t have any lasting power in your body (you’ll be hungry soon after eating them), and on top of that, they spike your blood pressure!  Not ideal at all.

Salads from Fast Food Joints

While not technically on the health food aisle, they are marketed as a health food.  The thing is that in some cases, you’re better off getting the burger than the salad in terms of calorie counts and protein content.  If you really need a burger, go for it (sans combo, of course) and get back to healthy eating at the next meal.  Don’t get a daily salad at a fast food joint and fall for the idea that you’re doing yourself a favor, though!

Canned Soup

Not all soup is bad, but canned soups (which are often sold as healthy diet options) are sodium bombs!  Not only that but many of them are highly processed with lots of preservatives.  Make big batches of your favorite soups and freeze servings for later instead of relying on these canned soups– they’re often packed with salt and sugar to make  up for the taste.

Baked Vegetable Chips

The truth is that even though they sound pretty healthy, they’re usually still high in fats, oil, and salt.  Opt for chopped veggies instead– dip them in hummus or guacamole for more flavor if you miss the flavors from chips.

Most ”Light” and ”Low-Fat” Options

It feels good to know you’re buying a product with fewer calories or fat grams, but the truth is that you’re often paying it back in sodium or sugars to make up for the taste.  Don’t fall for the trap that you can eat more mayonnaise or salad dressing or coffee creamer or what have you simply because it says ”low-fat”.  It might indeed be low fat but it’s probably high in sugar or salt, and that doesn’t do you any good, either.

 

Did any of the foods on this list surprise you?  The marketing tactics to get them to sell aim them specifically at those of us trying to be healthy, which is especially dirty!  Make sure you’re prepared to read labels next time you go shopping!

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The Top 10 Most Unhealthy Foods

There are plenty of unhealthy foods filling the aisles of our supermarkets, but some of them are worse than others. Find out which foods make my Top 10 Most Unhealthy Foods list!

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#1- Microwave Popcorn

Microwave popcorn is packed with transfats, which are bad for your heart!  On top of that, when they come with butter flavor, that flavoring usually includes Diacetyl, a chemical that can break down the layer of cells that protects out brains!

The good news is that you don’t have to give up popcorn completely.  Make it at home on the stove top with olive oil, or popped in an air popper– you can add your own toppings for flavor while knowing exactly what ingredients are going into your body!

 

#2- Chicken Nuggets

Even those made with organic or hormone-free chicken aren’t free from dangerous ingredients.  Diglycerides, Carrageenan, and the colorant red #40 are all common ingredients in chicken nuggets, even those that you buy from the deli counter at your supermarket!  They help to preserve the nuggets and to give them the right color.  Not good.

Instead, try making your own chicken nuggets at home!  Use organic chicken breast dipped in egg and flour with seasonings.  Bake them in the oven and you’re done! It’s an easy meal to make in batches (you can freeze them!) so consider prepping several servings ahead of time to make it easier to eat this healthy version!

 

#3- Cereal

Specifically we’re talking about the sugar-packed cereals that so many of us adored as kids.   Besides just the refined carbs and huge amounts of unhealthy sugar present in these cereals, many of the biggest and most popular brands contain even more dangerout ingredients:  BHT and BHA, which are illegal in New Zealand, Australia, Japan, and most of Europe.

Make sure you’re checking the labels of any cereal you buy carefully, or alternatively, give up cereal altogether for more healthy options like oatmeal!

 

#4- Processed Meats

Ham, lunch meat, processed bacon, hotdogs– These are common food items in most families, but they probably shouldn’t be.  Many processed meats contain nitrates, which block the body’s ability to process sugar properly (which is a risk factor for diabetes).  Most processed meats are also extremely high in sodium, which is an area that most of us already need to make some cuts.

When shopping for meat items, especially lunch meats, look for items that are nitrate-free or low sodium.  Additionally, try buying larger cuts of meat that can be prepped in a slow cooker for use in the place of sandwich or breakfast meats.

 

#5- Energy Drinks

These guys pack huge doses of caffeine, and are also notorious for containing large amounts of sucrose and glucose.  These drinks have been proven to be 11% more corrosive to your teeth than a regular soda!  Some energy drinks are even packaged to be healthy, but it’s important to note that they’re often even worse in sugar and chemical content than most sodas.

Opt for an organic juice, tea, or coffee if you’ve got a craving for a perky drink!

 

#6- Farmed Salmon

You know that salmon is a superfood that brings tons of health benefits to the table, but it’s a very specific kind of salmon that you want to eat– farmed salmon is NOT the one you’re looking for.  Farmed salmon comes from the Atlantic (there are no wild salmon in the atlantic so don’t let labels fool you!) and is packed full of Omega 6s, which cause inflammation.  Farmed salmon are usually dyed pink and can also contain large amounts of cancer-causing PCBs, and they’re low in vitamin D, compared to their wild-caught cousins.

 

#7- Canned Soup

While soup can seem innocent enough, and appeal to anyone on a budget, canned soups often contain Monosodium Glutamate (MSG), which increases your appetite while you eat and also can cause migraines!  On top of that, most canned soups are actually sodium bombs, which is something we all need to avoid.

Try making a big batch of soup and freezing it into small portions.  Do this with a few types of soup that you like and soon enough you’ll be able to go to the freezer for a single serving of whatever soup you like without all of the prep work!

#8- Macaroni and Cheese

In theory, eating pasta with cheese is fine, but you need to make it yourself.  The color of the cheese mix in the boxed mac and cheese from the supermarket aren’t naturally ocurring colors– they’re from yellow 5 and 6 dyes!  These dyes are suspected of causing attention deficit issues in children (the biggest fans ever of mac and cheese, right?), and they’ve been found to cause cancer in animals.  Many of those dyes are used for heavy industrial purposes too, such as coating floors or in lice-killing shampoo.  Not something we want to consume, right?

Instead, buy an organic brand that doesn’t includ any colorants, or make it yourself from your own pasta and cheese at home!

 

#9- Soy Veggie Burgers

You might think you’re being healthy by skipping the meat and eating a soy product, but NOPE.  Most soy burgers are made of genetically modified soy produced in China, and they’re treated with an explosive chemical called hexane.  No thanks.

Instead, try making your own burgers out of quinoa, black beans, or other grains or veggies.  There are tons of options out there to suit whatever ingredient calls your name.

 

#10- Cheetos

While plenty of chips qualify for this list, cheetos are a special type of villain in the chip world.  Besides containt artificial coloring and MSG, they are literally engineered to make you overeat!  The satisfying crunch they produce while being eaten has been proven to have a psychological effect on our brains that causes us to find them more delicious than they actually are.  The texture they have that tends to melt in your mouth also plays a trick on our brains– it makes us think we haven’t eaten as much as we really have.  Cheetos are a recipe for diet disaster and should be avoided.

Instead, have some cheese with crackers– you’ll get the cheese flavor AND a satisfying crunch, if those are the things you’re craving!

 

Are any of these unhealthy foods on your shopping list?

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Top Ways to Wake Up your Weight Loss Hormones

So you’re looking to lose weight, burn some fat, build some muscle– all basic fitness goals that many of us have.  You go to the gym, you change your diet habits, you try to get more sleep– all great things to do.  But are you waking up your weight loss hormones?  Have you ever even HEARD of weight loss hormones?  Keep reading below to learn what they are and how to use them to your advantage!

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Leptin:

Leptin is responsible for helping us to feel full and avoid overeating or mindless snacking.  So how can you wake this hormone up and put it to work fighting your hunger hormones?  Get enough sleep! It sounds so simple and we hear it all the time, but getting 6.5-8.5 hours of quality sleep each night will help your body to produce and regulate enough leptin to give you the weight loss boost you’re looking for. A key step to keeping your leptin levels regulated is making sure you go to bed and wake up around the same times each day and night.

 

Testosterone:

Ladies probably think of testosterone as the ”manly” hormone.  It’s true that men have much higher levels of testosterone than we do, but it’s a hormone that we need too!  What benefit does it have when it comes to weight loss?  It’s one of the human body’s primary muscle-building hormones.  And we all know that if we want to lose weight, adding some mucles onto our frames is a great way to do that, since our bodies will burn more calories each day maintaining muscle tissue!  So how can you wake this hormone up in your body?  Lifting weights!  Our bodies respond to weight-lifting by producing testosterone, helping our muscles to take full advantage of this opportunity to grow!  Make sure you’re hitting the weight section of the gym a few times each week in order to keep your testosterone production high enough to help you pack on a bit of muscle!

 

CCK, GLP-1, and PYY:

These 3 hormones work together in the intestines to slow the movement of food through the GI tract.  Why is that important?  That slow-moving food means you will quite literally stay fuller for longer after eating.  So how can you get these hormones to work for you?  Make sure each meal you eat contains proteins, fats, and complex carbs.  That’s not permission to crazy– a piece of whole wheat toast with avocado smashed on top with an omelette on the side is enough for you to get this trio of hormones operating in your favor!

 

Thyroid hormones:

The hormones produced in our thyroid gland help determine how many calories out bodies burn when at rest (while driving, sitting on the couch, sleeping, etc.), so it’s important to give these guys a boost!  Eat foods high in iodine!  That means lots of seafood, including seaweed if you’re a vegetarian!  Iodine deficiency is a common cause for thyroid hormones to get out of whack, so make sure you’re getting a sufficient amount of iodine in your daily diet!  It fits in healthily with the FDA suggestion to eat fish three times per week, so hit up the seafood section of your local supermarket and get stocked up!

 

Which of these hormone wake-up calls will be the easiest to make for you?

 

 

 

 

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Avoados and Weight Loss– What’s the Connection?

We all know that avocado is a delicious superfood that’s gained quite a bit of popularity over the last few years, but do you know why?  They’re great for weight loss!  While they have fat and a fairly high calorie count for a fruit, they’re a great food to add to your diet, especially if you’re trying to lose weight!  Keep reading to learn why!

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Avocados have been found to lower LDL cholesterol (that’s the bad one!), because it’s high in monounsaturated fat (the good kind!).  High LDL cholesterol is a factor in insulin resistance, excess weight, and obesity.  Kill all those birds with the same stone by adding avocados to your daily diet!

 

Avocado oil, which has a slightly nutty flavor, has a higher smoke point than olive oil but has almost the exact same nutritional profile!  Making this switch will help you to eat more monounsaturated fats, and it’s  been found that diets packed with monounsaturated fats actually prevent fat distribution around the belly area by regulating the expression of certain fat genes!

 

If you’re eating lots of veggies but not enough monunsaturated fats with them, you won’t be able to absorb all of the caratenoids (disease-fighting compounds) that veggies can contribute to your diet!  By adding olive oil and especially avocado or avocado oil, you’ll be making the right combination to help your body take full advantage of all of the other nutrients on your plate, too!

 

Avocado has also been labeled as a hunger-killer– just half of an avocado added to your lunch will make your 40% less likely to have the munchies a few hours later.  The satiety that avocados offer comes from their creamy texture, their healthy fats, and their great combo of vitamins and nutrients.  Make sure you’re popping an avocado half in your lunch each day to keep yourself from mindless snacking or overeating in the afternoons!

 

So, if you’re looking to lower your bad cholesterol, turn off your body’s fat genes, and knock off bad snacking habits, avocados have got your back!  Try adding them on top of toast, in salads, or even by themselves!  They’re easy to pack as they come in their own skin, and they’re easy to add to hummus or make guacamole with.  Because it’s such a popular superfood right now, there’s no shortage to the recipes out there on how to add it to your diet in a variety of ways, so no excuses!

 

How do you like to eat your avocados?

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Top 4 Workplace Diet Tips

Changing your diet habits can be tough stuff, especially when you have to eat away from home!  Staying on track while managing social lunches, boredom, and energy drain at work can be the biggest challenge, but there are ways to get around those issues!  Check out the tips below to help you manage your diet while at work!

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Pack your lunch and snacks.

It sounds like a no-brainer, but you won’t believe how many people try to make their diet work while going to the same rotation of lunch spots with their co-workers.  Honestly, there are only so many days in a row that you can eat a chef salad at lunch, and that’s if you’re lucky enough to find a spot that offers one in the first place!  Packing your lunch will help you save a ton of money, which worst case scenario helps you pay for higher quality food products, best case scenario you save for a vacation or go shopping for clothes!  Besides saving money, you’ll be able to eat exactly what you need to eat when you need to eat it!

It’s not as hard as it might sound, at first.  #MealPrepping is an entire (and beautiful) hashtag on instagram where you can get inspiration on how to prepare all your lunches for the week at the same time!  While you’re at it, prep snacks (think carrots and celery, hummus, yogurt, small salads or fruit salads, cheese cubes– the list of possibilities is huge!) that will keep you from wandering to the vending machine.

 

Drink lots of water.

Especially while we’re working, we often feel bored or thirsty and mistake it for hunger!  If you’re getting the munchies but you know it’s not time for a snack yet, have a glass of water.  You can take a bottle with you to make infused water if you like flavors, or you can even brew cold teas to take with you!  Of course, if it’s hot, have a coffee or a tea here and there, but the point is to stay hydrated and to give yourself a chance to fix your munchies issue before diving into another plate of food!

 

Treat yourself.

While you don’t want to go overboard with treating yourself, you don’t want to go overboard on your strict diet either!  Decide on one day per week where you can treat yourself with something– a lunch out with your coworkers, a snack from the vending machine, a soda after lunch– but only once per week!  And of course, if you’re really on track and don’t want to invite temptation back into your life, treat yourself with something else– a lunch time manicure, lunch in the park instead of in your office, or something else that you can look forward to every week.  Use it to reward yourself for sticking to your diet each week!

 

Find a partner.

There’s probably someone else in your office that’s dieting, too.  Or maybe one of your teammates wants to start bringing their lunch too but they don’t want to eat lunch alone every day.  Find your people!  Talk to them about eating lunch together in the office a few times per week (or every day, or once per week, whatever floats your boats).  That way you won’t feel antisocial or alone at lunch every day and you’ll even have someone to trade tips with and chat with over lunch!  You could even work together to bring different snacks each day– you just pack two of whatever you’d take for yourself, and she packs two of whatever she was bringing for her!  Basically, find a way to make the diet scene at your office less lonely.  It’s always easier to stay on track with something when you enjoy it, so find ways to make your diet easy to follow and enjoyable!

 

What are your top tips for following your diet in the workplace?

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