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4 Foods to Include in Your Diet When Doing Intermittent Fasting

Sep 28, 2023Eldon HammHealthDiet, foods, intermittent fasting

Today, we’re talking about a popular eating pattern that has taken the world by storm – intermittent fasting. Whether you’re new to this approach or a seasoned pro, it’s crucial to make sure your diet includes nutrient-dense foods that support your overall well-being. If you are doing intermittent fasting for weight loss, consider using an app that you can find on Outlookindia.com. Here, we’ll share four essential foods that are fantastic additions to your meals when practicing intermittent fasting. So grab a pen and paper (or bookmark this page) because these food suggestions will have you feeling nourished and satisfied throughout your fasting journey.

Lean Proteins

Lean proteins are an essential component of any healthy diet, and they become even more important when practicing intermittent fasting. These foods provide a plethora of benefits and can help keep you feeling full and satisfied throughout your fasting window. One excellent choice for lean protein is chicken breast. Not only is it low in fat, but it’s also packed with muscle-building nutrients like high-quality protein and B vitamins. Grilled or baked chicken breast makes a versatile addition to salads, stir-fries, or wraps during your eating window. Fish, such as salmon or tuna, is another fantastic source of lean protein that offers heart-healthy omega-3 fatty acids. These healthy fats are known to reduce inflammation and support brain health.

Leafy Greens and Non-Starchy Vegetables

Leafy greens and non-starchy vegetables are an essential part of any healthy diet, especially when it comes to intermittent fasting. These nutrient-rich foods provide countless benefits for your overall health and well-being. One of the great things about leafy greens is their low-calorie content. They are packed with vitamins, minerals, and antioxidants while being very low in calories. This means you can eat a large volume of these veggies without worrying about consuming too many calories during your fasting window. In addition to being low in calories, leafy greens also offer a plethora of fiber. Fiber is important for maintaining good digestive health and keeping you feeling full for longer periods.

Whole Grains

When it comes to intermittent fasting, incorporating whole grains into your diet can be a great way to stay satisfied and energized throughout the day. Whole grains are packed with essential nutrients like fiber, vitamins, and minerals that contribute to overall health. One popular whole-grain option is quinoa. Not only is quinoa high in protein, but it also contains all nine essential amino acids. This makes it a complete source of plant-based protein – perfect for those following a vegetarian or vegan lifestyle. Another excellent choice is brown rice. Compared to white rice, which has been stripped of its bran and germ layers during processing, brown rice retains more nutrients such as B vitamins and fiber.

Healthy Fats

When it comes to incorporating healthy fats into your diet during intermittent fasting, several options can provide both taste and nutritional benefits. Avocados are a great source of monounsaturated fats, which have been shown to support heart health and reduce inflammation in the body. Adding sliced avocado to salads or spreading mashed avocado on whole-grain toast can be a delicious way to include this healthy fat in your meals. Another option is wild seeds, which are packed with omega-3 fatty acids and other essential nutrients. Walnuts, chia seeds, flaxseeds, and almonds are all excellent choices. Sprinkling them over your yogurt or adding them to smoothies can give you an extra dose of healthy fats while keeping you full throughout the day.

Keep in mind that intermittent fasting should be approached as a lifestyle rather than a quick fix. Consistency is key when it comes to seeing long-term results. So embrace balance, don’t skip on hydration, get adequate sleep, & exercise regularly along with following an appropriate eating pattern. So go ahead and try incorporating these four food groups into your intermittent fasting routine -your body will thank you. Now, get ready to enjoy all the health benefits that come from combining intermittent fasting with a nutritious diet.

Foods that Help Beat Stress

Oct 14, 2020Eldon HammFitness, Healthfoods, Nutrition

An extremely direct observation, but one that retains a deep and strong connotation every time someone encounters a problem in life, whether at work, at home, or with family members. Stress sufferers will begin to notice changes in their body and report feelings of muscle stress, headaches, irritability, and lack of tiredness and attention, to record some of them. Many people can become unhealthy comfort food when they feel anxious, nervous, or depressed.

Leading to eating habits that can promote significant effects such as blood sugar imbalance, weight loss, and weakening of the immune system. These unhealthy eating habits include frequent consumption of fast food and foods high in sugar and fat, skipping meals, and consuming large amounts of caffeine. So take a minute to think about what your body might be going through upstairs. The fitness and nutrition to beat stress is one option you have. There are areas of study where different specific nutrients have been studied and their effects on emotional health, stress, and general wellbeing, and these include :

Consume Enough Carbohydrates

Carbohydrates within their digested type (glucose) are the body’s main energy source, especially for our thoughts. If you have a good carbohydrates source in your diet, make sure you have enough sugar in your blood. This will certainly affect our ability to concentrate and concentrate. When there is not enough sugar in our bloodstream, we begin to feel weak, exhausted, and not concentrated. Thus, our body has been reduced to gasoline for our thoughts, which affects our mood. Another idea that relates carbohydrates to mood is the desire for carbohydrates and to take them to relax. Some researchers have suggested that carbohydrates increase dopamine “pleasure hormone” in the mind, which can be a rather “relaxing” chemical.

Consume Foods Rich in Proteins

Serotonin is very important for mood control, cognitive functions, muscle contraction, sleep, and appetite regulation. Can this possible theory explain sweets’ use to calm foods such as cake and chocolate when people feel depressed? There was not enough scientific evidence in education to support this on a physical basis. Protein Insufficient or limited amounts of protein in food can adversely affect serotonin levels and cause feelings of irritability, mood swings, and depression.

Consume Magnesium

Magnesium is an essential nutrient our body needs because it is involved in several chemical reactions in our body. If you suffer from a magnesium deficiency, the chances of developing better muscle tone, irregular heartbeat, chronic fatigue, and periodic sleep increase, causing feelings of stress, anxiety, and depression. Green leafy vegetables, nuts, seeds, and whole grains are excellent calcium sources, which you are likely to eat every day.

Consume Foods Rich in Iron

Symptoms include extreme and constant tiredness and exhaustion, which can lead to a bad mood and irritability. Foods rich in iron are legumes (beans, lentils), poultry, eggs, beans, walnuts, spinach, and salad, which help with iron intake.

Consume Foods Rich in Omega-3 Fatty Acids

Omega-3 fatty acids are found in both plant foods and seafood, but the marine omega-3 fatty acids provide the strongest evidence of health benefits. Several studies are underway to investigate its effect on emotional health, particularly depression, especially EPA, where some studies have predicted it to be the typical antidepressant. Omega-3 fatty acids are believed to help build mobile connections in the brain. The more omega-3 fatty acids you have in your blood, the more likely you will produce dopamine, which increases your hormones and makes the sedative chemical more reactive. Remember that admitting you are worried and seeking help is the first step to making progress.

Best Healthy Food Trends That Offer Nutritious Foods

Sep 13, 2019Eldon HammNutritionfoods

Sticking to the top healthy food trends can help you in eating nutritious snacks and meals at home. Most of these foods are highly recommended by respected dietitian nutritionists in the US. One of these trends includes plant-based eating, which allows people to add more plant nutrients and produce to their day.

In addition to this, there are other options that can allow you to consume plant-based materials without becoming totally vegetarian or vegan. For instance, there is a mushroom-and-meat blended burger that has really taken off, and it is still growing across different levels, including retail, restaurants, and consumer levels.

Despite the many trends that you find out there, it is advisable to go for unprocessed and whole foods. The Mermaid has reviewed the top-healthy food trends that health-conscious consumers should try. Outlined here below are the healthy food trends that you can try;

Probiotic and Prebiotic Perks

Probiotic and prebiotic perks are suitable for your gut health. Apart from yogurt, there are many options of gut-health probiotics that contain strains of beneficial probiotics. These include farmer cheese which is obtained from kefir. You can also take Kraut Krips, which is made from oatmeal and sauerkraut. Some of the conventional probiotics foods that you need to try include plain kefir kimchi, kombucha, and kvass.

Taking probiotics rich foods is the best way of feeding the bacteria found in the gut. These microorganisms play an essential role in maintaining a healthy microbiome and boosting gut health.

Eating Convenience Superfoods when Travelling

It has now become more accessible for someone to eat healthy foods when he is in a hurry. You don’t have to spend slot of time preparing sweet potatoes toast since you can take the frozen slices which are readily available in the local food stores. The availability of microwave quinoa means you don’t have to skip whole grains since you can easily buy them from the food stores.

A combination of berry powder and almond butter is another healthy option that provides the body with extra antioxidants. As you can see, there is a trend of more people moving towards whole-food ingredients and plant-based foods. Consumers who need convenience because of their busy schedules have also started embracing heating.

Ready-to-Eat Healthy Breakfasts

People have been using frozen and quick-cooking dinners and lunches for years. Nowadays, consumers can purchase ready-to-eat breakfasts. Most of these foods are in mug or bowl form. For instance, you can pick Amy’s kitchen bowl or Dr. Praeger’s bowl. As a health-conscious consumer, you should avoid eating pastries, sugary cereals, and bagels for breakfast since you can find many products out there that marry convenience and nutrition.