Say "Halo" to Healthy!

We hear so often from the NS community that they aren’t as consistent with their healthy eating is because they don’t have the time or energy. But here’s the thing — there will never be a magical, perfect time where you have no other obligations, no stress, and plenty of free time to dedicate to your wellbeing.  It’s so important (and effective) to learn to work with the time you have based on your schedule, just as it is right now.  Here are a few ways you can prioritize nourishing yourself, even if you don’t have a lot of time — because you are worth it! Setting Priorities What I’m sharing with you today is how you can be a little more efficient and also work with the time limits you do have so that you can practice your healthy eating habits 365 days a year, even when life is really busy.  Identify Your Healthy Eating Non-Negotiables The first step is to simply align with what you’d like in your life. Identify 1 to 3 things that you’d love to add into your lif...

Best Ways To Boost Metabolism – Part 2 Hi I hope you enjoyed the tips I shared a few tips to Boost Metabolism a day back. You can find them here. Below are some more  – Fuel yourself with Protein Our body treats calories from carbs, fat, and protein differently. It takes more energy for the body to digest protein which kicks up metabolism. Although you want to eat a balanced diet, replacing some carbs with protein-rich foods can boost metabolism. Embrace antioxidants like Green Tea Everyone is aware of the benefits of Green Tea and Chinese Tea. The best time to have green tea is between meals. According to research, drinking 2-4 cups of tea may push the body to burn 17% more calories for a short time. You can have green tea during your workout too, for more energy. Build muscle Muscles weigh more than fat and use more energy. The more muscle mass you have, the faster will you be your metabolism. You can increase your resting metabolism 100 calories a day if you strength tra...

When you want options when it comes to quick and easy meals, few things beat an Instant Pot Whole Chicken and all of the possibilities it affords. From salads to soups and sandwiches and more, this budget-friendly protein is a game-changer when made in the Instant Pot. You just need a handful of ingredients and … Read More The post How to Make Instant Pot Whole Chicken appeared first on The Real Food Dietitians. Original source: https://therealfoodrds.com/instant-pot-whole-chicken/?utm_source=rss&utm_medium=rss&utm_campaign=instant-pot-whole-chicken

Best Ways To Boost Metabolism Boosting metabolism is an integral part of every weight watcher’s struggle! Some people have a genetically fast metabolism, I hate all of them, LOLz ;). Generally, men have high metabolism than women and they tend to burn more calories than women. Metabolism is governed by genetics, sex, and age. We can’t control any of these factors but there are some of the Best Ways To Boost Metabolism. Let’s find out – Best Ways To Boost Metabolism Increase your Workout Intensity The key is, to high metabolism is to push yourself. High-intensity workout assures a bigger and longer increase in metabolism than regular intensity workouts. Please read about HIIT here and here to know more about intense workouts. Don’t reduce your calories If you cut out too many calories, your brain thinks that you are starving and goes into conservation mode. This causes a major drop in metabolism level. The trick to lose weight is to eat enough to match your resting metabolism. M...

Need a healthy breakfast option for those on-the-go mornings?  Our Pumpkin Breakfast Cookies are just the ticket. Made with easy to find, budget-friendly ingredients, these oatmeal breakfast cookies are made gluten-free and nut-free. Looking for a new breakfast recipe?  We have just the thing! Insert Pumpkin Breakfast Cookies! Easy to make breakfast cookies are going … Read More The post Pumpkin Breakfast Cookies (gluten-free) appeared first on The Real Food Dietitians. Original source: https://therealfoodrds.com/pumpkin-breakfast-cookies/?utm_source=rss&utm_medium=rss&utm_campaign=pumpkin-breakfast-cookies

Top Tips To Make Exercise Interesting If your target is to stay fit then you need to make changes in your lifestyle. The only way to change your life is by making the correct choices. The best choice one can make for a healthy life is to stay fit by developing a liking for exercise and to ensure discipline. With the modern lifestyle and especially the work from home scenario it can be really challenging to start. Initially, to start with a disciplined life, it can be very challenging thus to help it happen here are Top Tips To Make Exercise Interesting. Following these tips, one can surely begin making you fall in  love with your body. 1. Do what that you love  The first tip is to select workouts that make you happy and motivated. If you feel that your exercise is one of the daily chores, I think you have lost before you started. What will help is to find out new ways to work out your body. There are various forms of exercising like Zumba, aerobics, swimming, running, cy...

Whether you’re in a particularly stressful period of your life or you’re experiencing chronic, daily stress, it’s common to turn to stress eating (or in some cases undereating when stressed) for comfort. That’s completely okay and normal to do! We are human and we’ve all experienced that before. We consume food for many reasons, not just for physical nourishment but because of cultural experience, tradition, social bonding, pleasure, and distractionn, stress/emotions. Every once in a while, eating for comfort may be exactly what you need, and that’s okay. It becomes more troublesome when it’s something that you’re experiencing on a regular basis, whether that’s monthly, weekly, or daily. Discover why stress eating is so common, how mindful eating can support you, and a couple of simple actions you can start using today to begin your mindful eating journey. What Is Stress Eating? Stress eating happens when your stress levels are guiding what, when, and how much you eat, rather than...

Whether you’re just getting started with eating more plant-based foods or you’ve been practicing it for years, there are a few nuances to plant-based cooking, so these simple cooking tips can help make your meals tastier and easier to prepare. Since so much of our nutrition philosophy is around eating more plant-based, whole foods, and we’ve learned a few hacks that you can use to navigate plant-based cooking to make sure each meal is equally delicious and nutritious! Learn 9 simple cooking tips for preparing plant-based meals that will help you make your meals really tasty, nutritious, and easy for you to make! Do All of Your Chopping, Slicing, and Dicing Ahead of Time  So tip number 1 is to do all of your choppings, slicing, and dicing ahead of time.  I f you’re planning on cooking something the day of, rather than meal prepping, you may have a meal prep day for all of the chopping, slicing and dicing, so it’s ready to grab and go instead of needing to do the chopping t...

When the craving for a big bowl of mac and cheese hits, it hits hard. But if you’ve got food allergies or dietary restrictions, fulfilling that craving takes a little creativity. Thankfully we’ve done the leg work for you with this ridiculously creamy, veggie-packed, vegan cauliflower mac and cheese recipe that’s dairy-free AND grain-free. Trust … Read More The post Vegan Cauliflower Mac and Cheese appeared first on The Real Food Dietitians. Original source: https://therealfoodrds.com/vegan-cauliflower-mac-and-cheese/?utm_source=rss&utm_medium=rss&utm_campaign=vegan-cauliflower-mac-and-cheese

How to bust through Weight Loss Plateau and start losing weight once again You are doing everything right, counting calories, working out an hour daily, but one day you realize you have suddenly stopped losing weight. How annoying is that, no longer can you fit into smaller clothes, moreover the scale has stopped shaking for days or weeks. This can be very frustrating, believe me, I have been there. How to bust through Weight Loss Plateau  and start losing weight once again Re-calculate your daily calorie intake Your metabolism slows down as you lose weight because your body doesn’t need to exert as much energy to maintain its now-slimmer physique If you don’t adjust your calories to account for this, you may hit a plateau. The easy way to avoid this is to re-calculate your daily caloric target after every 5 kilograms of weight loss. As you’ll see, the target creeps lower and lower. For example, when I weighed 81 kilograms I needed 1500 calories, but when I weighed 74 kilogra...

A simple recipe to make stewed apples without added sugar and with warming spices. Growing up in a Midwest family, we went all-out for Sunday morning breakfast. It always included my dad’s stewed apples, pancakes, bacon, scrambled eggs with cheese, and muffins. Now I’m bringing back those stewed apples NS style! I promise this is one of the easiest recipes you’ll make. It’s a healthy spin on the traditional recipe by using no added sugars. All you need is 3-4 fresh apples of your choice! I find that gala, fuji, and honey crisp are my favorites to stew, but the beauty is in using whatever you have on hand, what’s seasonal to your region, and what tastes good to you. Stripped Apples are one of my favorite digestive friendly fruits due to their unique fiber content. They contain both insoluble and soluble fiber, which are great for improving digestion. Apples have also been studied and associated with improving cognitive function, reducing risk of heart disease, diabe...

Add these 5 delicious vegetarian iron-rich foods to your diet to ensure you’re meeting your daily needs! Iron is one of the essential nutrients, meaning it’s vital we choose food sources with viable iron in them. Without food sources of iron, the body is unable to synthesize it on its own. When we hear iron, we often first think of animal-based sources rather than plant-based. Additionally, iron is one of the most common vegan nutrient deficiencies we see as dietitians. Fortunately, there are plenty of ways we can get iron through a plant-based diet alone. Plant-Based Iron vs. Iron in Meat Before we start talking food sources, there’s a key difference between plant-based and animal-based iron we need to discuss. First, we have plant-based iron (otherwise known as non-heme iron or ferric iron). Plant-based iron is a little bit harder for the body to absorb and utilize, but consuming it with vitamin C makes absorption easier. This form of iron is also found in iron-fortified foods ...

Ragi And Urad Dal Uttapam Recipe Hi beautiful people How are you all doing? Are you still cooking as enthusiastically as in the initial days of lockdown? I am so done with cooking after making all sorts of healthy as well as unhealthy meals at home. This Coronavirus has made most of the people kitchen experts. The only thing left unused in the kitchen pantry was a pack of Ragi flour. For quite some time I was planning to do something with it and finally today I used it for making a healthy breakfast.  Take a look… Ragi And Urad Dal Uttapam Recipe Before I move to the ingredients and recipe directly, let me talk a little about the nutritional value of the two main ingredients used in this recipe. Ragi flour and white split urad dal paste are the two things that I have used as the prime ingredients. Let me show you the nutritional value chart of these two main ingredients; Ragi flour and White split urad dal Ragi Flour nutritional data Ragi is the best food for those who a...

Beans are so versatile and having a few go-to bean recipes on hand is a great way to incorporate these into your diet more often! Beans are great as a side on their own, pureed into a bean dip, cooked in a soup, or mixed into your favorite veggie burger. You’ll find several bean recipes for breakfast, soups, salads, and entrees! Health Benefits Of Beans Beans are a delicious source of plant-based protein. They’re also a notable source of healthy fiber, particularly soluble fiber. Soluble fiber has the ability to reduce “bad” cholesterol levels and keep you feeling full longer. Fiber is also great for your digestive system and GI motility. Beans are also known for their antioxidant content. Polyphenols and flavonoids are responsible for protecting your cells from free radicals. Cooking dried black beans are incredibly easy, delicious, and an affordable way to eat plant-based proteins and fiber! Whether you’re vegan or vegetarian or you simply are looking to eat more plant-based m...

How To Build Up Running Stamina When my baby was 6 months old and I was struggling to lose weight, and I thought of running. I went for a day and after fifteen minutes I came back. I found running seriously difficult and wonder how these people run for so long. I spoke to one of my husband’s friends who had participated in many marathons. As per her, I need to build up stamina and do more cardio. I wasn’t able to follow that without any guidance. Running on a treadmill for 15 minutes in one go was boring and neither I had the stamina to do it. I decided to commit myself to aerobics which I enjoyed and was comfortable doing. How To Build Up Running Stamina – Tips I have subscribed to many fitness sites and one day I saw this running schedule which trains one to run 30mins continuously in eight weeks. I don’t remember which site it was as I just saved the schedule and didn’t bookmark the post. So if anyone of you knows of any such site please share. It had been two weeks since foll...