The 5 Secrete Attitudes Make You Crave Healthy Foods

According to the Centers for Disease Control and Prevention, the prevalence of obesity was 42.4% in 2017~2018, less than 14% of Americans are consuming the recommended 2 to 4 daily servings of fruit, and less than 9% consume 3 to 5 servings of vegetables.

If you’re going to beat the odds, you may need to rewire your brain so you crave Brussel sprouts more than bacon. Each time you choose healthier foods, you’re strengthening your desire for them. Take a look at these suggestions for changing the way you think and eat.

#1 - Remember Your Purpose

Everything comes with a purpose. If your purpose is important enough then the chances are you’ll try everything until you find the right way. Focus on why you want to eat nutritious whole foods. Cutting down on empty calories can help you look and feel your best. You’ll have more energy, and you may even save on medical bills.

#2 - Study Nutrition

The more you know about how your diet affects your health, the stronger your motivation will be. Schedule a session with a registered dietician or browse online to learn more about reading food labels and restaurant menus. If you spend more time on learning which foods could benefit you the most, the truth is that you are more likely to put them in your diet.

#3 - Plan Ahead

If this is the case: you’ve tried so hard to come out with a beautiful plan with great healthy food. Won’t you follow it? Or ask yourself if a few minutes of munching on corn chips is worth the consequences. Would your future self be better off if you snacked on baby carrots?

#4 - Focus On Non-Edible Rewards

If emotional eating is a concern, you may need to seek gratification elsewhere. Reward yourself by watching a movie or spending time with friends. Or do everything else you love, such as playing the guitar, reading a novel, etc.

#5 - Enlist Support

Speaking of family and friends, social support is vital. Surround yourself with others who are trying to eat well so you can share encouragement and feedback. You will then understand soon that everybody is facing the same difficulties, and then you can actually think of great ideas together to solve the problems!

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Imagine looking forward to a bowl of beets with the same enthusiasm you usually reserve for double-fudge brownies. Some simple mental training, along with adjusting a few lifestyle habits, will have you craving food that’s good for you.

How A Right Mindset Of Eating Could Make a Big Difference

We talked through how important mindful eating is and how it is underestimated by people. Actually, we believe that mindset and attitude are the keys to success on your way to a healthy life.

Mindfulness is paying attention to your emotions, surroundings, and actions. It’s a type of self-awareness. Few people eat mindfully. We multitask while eating, and the result is overeating. This is extremely unhealthy, and it’s simply not an enjoyable way to eat.

In fact, much of the eating experience is lost if you’re not paying attention. Eat mindfully and notice the impact it has on your life will really help.

So, today we are going to give you more small tips on Mindful eating.

#1 - Chew Slowly And Thoroughly

The faster you eat, the more you’ll eat. It takes a while for your brain to get the signal that you’re full. Eating slowly will help to prevent overeating. Take your time and chew slowly. The food isn’t going anywhere. Give yourself the chance to enjoy it.

#2 - Focus On The Taste

Unhealthy foods often taste great if eaten quickly. Many of them aren’t so delicious if eaten slowly. Also, many healthy foods are more enjoyable if eaten more slowly. Really notice the flavor of your food.

Here’s an interesting experiment. Take a piece of sweet fruit that you enjoy. It could be an orange or a small bunch of grapes. Eat the food very slowly and keep your attention on the flavor. You’ll find that it’s not easy to finish the entire fruit. Fruit is nature’s dessert.

Now, take an unhealthy food and do the same thing. You’ll find it’s not that appetizing. Unhealthy foods are designed to be enjoyable when eaten quickly since that’s how most people eat.

#3 - Only Eat When You’re Actually Hungry

There’s no reason to wait until you’re ravenous. However, there’s also no reason to eat if you’re not hungry. Allow yourself to feel hunger before eating. If you eat when you’re not hungry, your waistline and your health quickly take a nosedive.

#4 - Be Grateful For Your Food

Have gratitude for the food you’re eating. It’s a privilege to have plenty to eat. You’re luckier than most of the world’s population. Gratitude is a part of mindfulness.

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Now, if you believe in the right mindset will get you closer to a healthy life, then start and action today!

The Power of Mindful Eating That You Would Have Never Known

What is mindful eating? There are three things included in it. First, mindful eating is eating only when you’re hungry. Second, stopping when you’re full. The last but not least, putting your full attention on the eating experience. Sounds simple? Yes, it’s not hard, but not everyone takes it as important as it should be.

In fact, there are very few people that eat mindfully, and it has its consequences. The obesity rate for those over 20 years of age is 40% in the United States. In Canada, the number is around 30%.

Mindful eating is a viable way of losing a few pounds. It is said that most people don’t eat mindfully. They might be watching TV, talking, playing on their phone, or thinking about something else while they eat. These are habits that lead to overeating and weight gain.

If now you want to do some small change, improve your health, and see the improvements in your waistline, here are some small tips for you to make small changes BIG!

#1 - Mindful Shopping

Avoid the tendency to just automatically buy the same things you’ve always bought at the store. Instead, ask yourself whether or not an item supports your health goals before placing it into your shopping cart. Be mindful of each item you choose to take home with you.

#2 - Remove Distractions

Eat with minimal distractions. Turn off the TV. Put your phone away. Close your book. Ideally, you won’t even talk during a meal. Clear away all the distractions and just eat.

In fact, once you do that, you’ll be more close to the food that you eat, and it will make you taste the spice more, you feel the salt, the sweet, the chili, and so on. This is helpful to cut down a lot of the high-fat sauce.

#3 - Start With A Reasonable Amount Of Food

This can be related to our blog last week. We spend a lot of time highlighting the importance of controlling portion sizes because it is very essential. (Now we sounds a little bit repetitive, lol) The more food you put on your plate, the more you’re likely to eat. Start with about 2/3 of your normal amount. You can always go back for seconds if you’re still hungry.

#4 - Put Your Full Attention On Your Meal

Keep your thoughts on the experience of eating. This isn’t the time to think about work, your boss, your significant other, kids, or bills. Relax and focus your thoughts on eating. This does not just help you to lose weight, but actually, helps you to have a quality relaxation time.

Summary

We are trying to look into some simple, easy to follow, and super helpful ways of getting healthier life. Mindful eating has a significant impact on your diet, both for physical and mental health. SO think before you buy, get rid of all the distractions, shrink the plate size a bit, and put your full attention on your meal!

How To Control My Portion Sizes If Dining Out?

We talked about tips for controlling your portion sizes when you eat from home this week. Planing a weekly menu makes you easy to aware of the amount you eat every week. Learn how to recognize the portion by reading the package labels and measuring by your eyes. Choosing a smaller plate to make you feel generous with the food amount.

But you asked, what if we are dining out? How can I control the portion in this case? Don’t worry, there are some tips for you!

#1 - Set Aside Leftovers Immediately

The same strategy works when you're eating out. Cut your hamburger in half and push the remainder to the side. If your powers of resistance need a little support, ask ahead for half of your meal to be packed to go.

#2 - Ask For Sauces On The Side

Sauces and dressings can add a lot of calories to otherwise healthy dishes. Request that condiments be served on the side so you can control how much you use.

#3 - Order The Smallest Size

You can minimize the damage at fast food places by ordering the smallest size on the menu. Hot French fries taste better so you can actually have a more satisfying experience by eating less.

#4 - Share a meal with a friend

Splitting a meal is often more fun than having leftovers. Ask your server to divide it or just bring two spoons if you're very close friends.

#5 - Ask questions

Some items are obviously dangerous to your diet, but others may require clarification. Ask what's in the salad or how big the seafood platter is. You may want to leave out the bacon or decide that the appetizer has enough calories for a whole meal.

Summary

The power of controlling your portion is way more than you thought. You can still have all the food you like, by just counting how much you had it. Because of the truth that you really aware of eating them, you get more satisfaction and healthy life!

Control The Portion Sizes  & Lose Weight Without Painful

If you’ve been following Do You Bake? You must notice that we really highlight how portion control could help you lose a few pounds and live a healthier life.

Portion control is key to losing weight without feeling deprived. You can eat chocolate cake and other foods you love if you just reduce the serving size.

Here are some strategies that you can actually use in your daily life. You can practice and try these strategies to see which one suits you better! And of course, lose those extra pounds.

#1 - Plan Weekly Menus

Sketch out your eating plan for a week at a time and use it to guide your grocery shopping. Many people underestimate how much they eat. This system will make any discrepancies obvious. If you run out of food before the end of the week, you may need to re-evaluate your diet.

#2 - Read The Package Labels

It's easy to assume that convenience foods would be packaged in single servings. Check the label to be sure. A single bottle of juice often contains 2 or more servings, so find out how many calories you're really consuming.

#3 - Learn to Eyeball

A three-ounce portion of grilled fish is about the size of a deck of playing cards. A cup of breakfast cereal looks about as big as a tennis ball. You may want to measure and weigh your favorite foods while you're learning to visually estimate portions.

#4 - Use Smaller Dishes

Smaller plates and bowls will make servings look more generous. Keep big platters off the table to remove the temptation to help yourself to more. When snacking, put just a few chips in your bowl at a time. Force yourself to walk back to the kitchen again if you want more.

#5 - Package or Freeze Leftovers

You can save time by baking big batches of lasagna. Just put the leftovers in the freezer right away so that you don't succumb to the temptation to have just a little more. In general, golden milk is considered safe as long as you’re not sensitive or allergic to any of the ingredients. However, be aware of these risks:

Summary

These new eating habits are effective and easy to learn. By learning and reducing your portions sizes, you can manage your weight while enjoying a wide variety of delicious and healthy foods.

What Is Golden Milk And How Can It Strengthen Your Health

Although golden milk is recently becoming more well-known, it has been popular in many Asian countries for quite some time. It’s considered to be an ancient recipe, and you can see dramatic health benefits from drinking it.

What is golden milk?

Golden milk is also called turmeric milk. It tends to be a yellow liquid that combines milk and turmeric together. You can make golden milk at home or buy it at some health food stores. These stores may also sell different versions of golden milk. It’s possible to find both dairy and vegan varieties.

How do you make golden milk?

There are many recipes for golden milk and they vary greatly. Experiment with them to find your favorite.

One common recipe for golden milk is easy to make: Combine a glass of milk with half a teaspoon of turmeric together in a small pot on the stove. Add a little pinch of black pepper. Mix them together and let the mixture warm up on the stove.

Some recipes use coconut milk or almond milk instead of dairy milk. Other recipes add cinnamon and more spices. There are also versions that add extra fat such as butter.

What are the benefits of golden milk?

Many health benefits have been linked to golden milk, and scientists continue to investigate it. Most of the benefits come from the turmeric in the recipe. Golden milk and turmeric have been linked to a variety of health benefits, including a possible reduction in the risk of cancers, better digestion, more energy, reduction in inflammation, fighting common illnesses.

How much golden milk should you drink?

The answer depends on your health, lifestyle, and other factors. Some people claim to see benefits from drinking several cups of golden milk a day, while others only drink it once a week. Most experts recommend drinking at least one cup of golden milk a day.

It’s important to verify with your physician that turmeric won’t interfere with any of your medications or other supplements. Turmeric may increase bleeding, so discuss it with your doctor before drinking it or using it in recipes.

Risks of golden milk

In general, golden milk is considered safe as long as you’re not sensitive or allergic to any of the ingredients. However, be aware of these risks:

You may experience stomach discomfort after drinking it. A large amount of turmeric is more likely to cause stomach issues than a small amount. You may want to start making the recipe with smaller amounts. It’s also possible to have some stomach issues if you take it on an empty stomach.

Acid reflux has been reported in a few cases. If you start to experience it, consider changing how you make it or discontinue it.

Bleeding risks are a possibility with turmeric. If you’re on medication that can increase the risk of bleeding, such as blood thinners, you may not be able to safely take turmeric without talking to a doctor first. Always consult your doctor or dietician before making any serious diet changes and ask for advice.

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Golden milk has health benefits and can taste great. Consider making it at home the next time you want a healthy beverage.

Start The Keto Diet: See The Myth And Know The Food Choices

Many people are suspicious about going ketogenic because high-fat diets are often considered as unhealthy by the general public. Even though the keto diet might have some side-effects, negatively affected blood pressure is not part of them.

We’re going to talk about this myth and if you are considering going on a keto diet, we will talk about what foods are good to include in your diet.

Keto Diet Helps Us Have A Better Blood Pressure Balance

Lower-fat diets are more often associated with an increased prevalence of high blood pressure than the high-fat food regimen. Diets with a higher number of calories coming from quality fatty foods, such as fish, avocado, walnuts, and olive oil, contribute to healthier blood pressure.

In fact, keto diet helps to increase levels of good cholesterol (HDL cholesterol). According to 12 medical studies performed on 1257 patients, carbohydrate-restricted diets, such as the keto diet, offer improvement of cardiovascular health because they increase the levels of HDL in the body.

A low carb diet is a more efficient method of increasing the good cholesterol when compared to traditional weight-loss diets that are focused on reducing, rather than increasing, the fat intake. If you are looking to improve the overall health of your heart, increasing your HDL cholesterol levels is a great starting point.

The Best Foods To Eat On A Keto Diet

#1 - Natural Fats

The staple nutrients on a low-carb diet are natural fats, including oils, butter, and some whole milk.

#2 - Meats and seafood

Both meat and seafood contain high amounts of fat and are great sources of protein. Beef, chicken, cod, Basa fish, and other meats are also staples in a ketogenic diet.

#3 - Eggs and cheese

We start to run into small amounts of carbohydrates when we eat eggs and cheese, although it’s highly recommended that you consume 1-2 servings of eggs and cheese daily.

#4 - Dark, leafy vegetables

Vegetables like broccoli, spinach, avocado, asparagus, cabbage, and peppers are the perfect vegetables to consume on a daily basis. Vegetables should be your main source of carbohydrates on the keto diet.

#5 - Foods to Avoid

You’ll want to avoid all foods that contain moderate to high concentrations of carbohydrates. This means everything from fruit to pasta - and even candy (yep, candy has very high carbohydrates).

Summary

To sum up, yes, keto diet requires a high-fat intake. However, it not only helps to increase good cholesterol but also helps us to have a better blood balance. You can choose nature fats, meats, seafood, egg, cheese, and dark, leafy vegetables. Just remember to avoid any foods that contain moderate to high concentrations of carbohydrates.

3 Benefits Of The Keto Diet

Carbs are an important part of the human metabolic process. They are stored in our liver and muscle cells in the form of glycogen. Their role is to serve as a quick source of energy for our body.

Once our body gets depleted of glycogen, the liver starts producing organic compounds called ketones. These compounds are formed when our body burns fat for fuel, and that is how the high-in-fat keto diet contributes to effective weight loss.

Besides enabling our liver to convert fat into ketones, leading to a lean figure, the keto diet has many other physical and mental health benefits.

#1 - Reduced Appetite

When your body begins breaking down fats, you typically experience significant appetite reduction. Feeling full for more extended periods can be highly beneficial for weight loss.

The keto diet helps in reducing food cravings and urges to binge. Such conditions are the most significant obstacle to successful dieting and can cause the so-called yo-yo effect. In the absence of these obstructions, it’s more likely that you’ll stick to your desired diet regime.

Our brain, heart, and muscle tissue are more inclined towards burning ketones than glycogen. When ketones are burned, we can conserve blood sugar and function more effectively.

#2 - Decreased Levels Of Triglycerides

Production of triglycerides happens when the dietary fat (the fat that we consume through food) and our body fat turns into Free Fatty Acids (FAA). When FAA’s start freely flowing through our body, they get attached to insulin, and this combination forms triglycerides.

High levels of triglycerides are hazardous for our health as they’re known to cause obesity, heart disease, and seizures.

Cutting down on carbohydrates, especially refined sugars, decreases insulin stimulation, resulting in lower levels of fat in the blood. The keto diet limits many types of carbs, including refined sugar, starch, alcohol, and fruit - all of them known to be insulin stimulators.

#3 - Supports The Treatment Of Mental Health Disorders

The keto diet has a lot of applications and benefits for people who have epilepsy, bipolar disorder, seizures, and other mental health conditions. It has been clinically used to treat anxiety and depression.

For people whose brain health is optimal, the keto diet is proven to contribute to more focus and clarity.

Summary

If you are interested in improving your figure, focus, or health condition by going on a keto diet, it’s wise to consult your dietitian or doctor in choosing a safe and supportive plan suitable for you.