Foods Highest in Carbohydrates (that you should avoid)

wpid-photogrid_1405676669108.jpg Hello my dear readers! 🙂

I have something for you today, an article about some carbs you should avoid especially if you try to maintain your 6 pack in the summer :))

Carbohydrates are found in almost all living things and play a very important role in the proper functioning of the immune system, pathogenesis, blood clotting, and human development. A deficiency of carbohydrates can lead impaired functioning of all these systems. Excessive consumption of carbohydrates, especially refined carbohydrates like sugar or corn syrup, can lead to obesity, type II diabetes, and cancer. Below you can read a list of foods highest in carbohydrates, almost all these foods should be avoided.

#1: Fructose and Granulated Sugar

Fructose and granulated sugar represent a pure refined carbohydrate and are indeed 99.999% carbohydrate with practically no fats, proteins, minerals or vitamins. These refined sugars should be avoided, they are nothing but  empty calories.

#2: Sugary Cereals

Most cereals which come in a box are packed with sugar, this is even true for those that claim to be “whole grain”. Read the label on the back of the box, some of these foods are 90-93% carbohydrate. In contrast, the cereals which you prepare at home like oatmeal and rye can contain 10-12% carbohydrate, with far more vitamins and complex carbohydrates that are better for your body.

#3: Dried Fruits (Apples, Prunes, Dates)

Lot of persons being on a diet are not aware of the fact that dried fruits like apples, prunes(plums), bananas, and dates are all high in carbohydrates and calories. These foods are high in dietary fiber and several vitamins. It is ok to consume them in moderation to help satisfy sugar cravings. BUT, for the long term, it would be best to limit these foods. Dehydrated apple, prunes, and bananas are 88-90% carbs, dried peaches and apricots are 83%, raisins are 79%, and dates are around 75% carbohydrate.

#4: Low fat Crackers, Rice Cakes, and Potato Chips

The large majority of low fat products and snacks on the market have high carb levels to keep items tasty. Low fat crackers, rice cakes, and potato chips are 81-83% carbohydrate. For purposes of comparison honey is 82% carbs. Be sure to consult labels on any low fat products before consuming.

#5: Flour, Cakes, and Cookies

Flour and it is derivative products, usually cakes, cookies, waffles, corn tortillas and breads are all high carb foods. Also pasta is included in this category. Cookies and cakes can get up to 84% carbohydrate, and most flours will be 70-78% carbohydrate.

#6. Starchy Vegetables

Peas, potatoes, corn squash, and corn can contain up to 30 grams of carbohydrates per cup. Choose green leafy vegetables or broccoli instead.

#7. Pizzas

The amount of carbohydrate in pizza depends on the thickness of the crust, and people often create ultra-thin-crust pizzas in order to cut back on the carbs. Depending on the toppings and thickness of the crust, pizzas tend to be 22-30% carbs.

#8. Fruit juices

If you drink your fruit instead of drinking it, you miss out the fiber, that lowes the glycemic impact of the food. Most of the time people donĂ t just drink a half cup of juice (that equals one serving of fruits). Pay attention on your portions!

#9. Salad dressings, hot sauces

Dressings and sauces can be as much as 35% carbs, and low fat dressings are often sweetened to 32% carbs or more. Try to avoid them as much as possible!

#10 Sweetend, flavoured yogurts

For example, a 250 ml (8 ounce) serving of low-fat fruit-flavored and sweetened yogurt can contain as much as 47 grams of sugars. This amount of sugar is equivalent to almost 12 teaspoons of sugar. Mixing plain yogurt with berries is the best way to enjoy fruit-flavored yogurts without overdosing on sugar.

I hope you enjoyed, see you soon! :*

What you need to know about carb cycling

carb cycling picHey everybody!

I have some informations for you today, about a diet plan called carb cycling, which is one of the most effective diets used by body builders and fitness personalities. This article may be a little longer than other articles I used to write, but trust me it worth your time.

Carb Cycling is a low/no-carbohydrate diet with intermittent periods of high or moderate carbohydrate consumption.

Most people have the misconception that consuming low carbs on a daily basis for long periods of time is good for them. You cannot eat that way forever. Your body needs carbs for its daily functions. They deplete your energy and strength and are not the best method when attempting to lose body fat and retain muscle.

There are also those individuals who preach high carb diets. While high carb diets help to speed your metabolism, they are not ideal for weight-loss or reduction of body fat as we know, for weight loss the body needs to be in a  calorie deficit.

This is where carb-cycling comes in. Carb cycling is an in between type method that will give you the benefits of both a low and high carb diet which allows you to hold on to the muscle you already have and shed body fat.

This type of diet will also help you maintain your sanity, strength, and energy.

So let’s see how this diet works

Carb cycling works by giving your body the fuel it needs to increase your metabolism and create a calorie deficit to increase fat loss.

There are typically three types of days when carb cycling:
high-carb days
low-carb days
no-carb days.

These days are rotating between them.

Generally the most common carb cycling approach used is where you will place higher carbohydrate days on your heaviest training days and then lower carb days on off/low-intensity training days. This plan is usually based on eating 5 smaller meals per day, 3 meals and 2 snacks (healthy ones)

In order to lose weight, our bodies need the right combination of proteins, carbs, and healthy fats.

Here’s why:

  • Protein builds and maintains muscles and these muscles burn calories like. Protein also breaks down more slowly than carbs and fat, which burns even more calories and helps you feel fuller longer.
  • Carbs are the preferred fuel source for your muscles and organs, and they come in healthy versions (vegetables, fruits, grains, and legumes), and not-so-healthy versions (cakes, cookies, soda, doughnuts, candy, and many processed foods).  Healthy carbs are also very important for burning calories, and since they break down more slowly than those not-so-healthy carbs, they keep your blood sugar and energy levels steady
  • Healthy fats (unsaturated fats) eaten in moderation help the development and function of your eyes and brain and help prevent heart disease, stroke, depression, and arthritis. Healthy fats also help keep your energy levels steady and keep you from feeling hungry.

So why do we alternate high-carb and low-carb days in carb cycling?

On high-carb days you’re stocking your calorie-burning furnace so that on low-carb days your furnace burns fat, and lots of it! So it tricks your metabolism into burning a lot of calories, even on those low-carb days. It’s an amazing and well-proven process.

Occasionally, you may feel hungry on your Low Carb days. This is because you’re avoiding starchy carbohydrates which fill you up fast and contain a lot of calories.

In these cases you can add more protein and vegetables to your meal. There’s no harm in eating an extra chicken breast or more salad.

Here is the list of the approved carbohydrates:

  • Brown rice
  • Oats (Slow Cooked Preferred)
  • Sweet potatoes
  • Spelt whole grain
  • Starchy Veggies (corn, peas, etc.)
  • Beans/Legumes

Approved Yet Limited Carbohydrates

  • Whole-wheat pasta
  • Whole grain breads, pitas, etc.

Approved Lean Protein Sources (A)

  • Chicken (white meat)
  • Turkey (white meat)
  • Tuna Fish (can), natural, no oil
  • Fish (flounder, tuna, salmon, shark)
  • Shellfish (all types)
  • Protein (preferably whey post workout, and casein before bed; must be low-carb)
  • Lean beef (including lean cuts of steak)
  • Cottage Cheese (0 or 1% fat)
  • Egg whites (egg beaters)

Approved Higher-Fat Protein Sources (B)

  • Chicken (dark meat)
  • Turkey (dark meat)
  • Eggs (half whites, half whole eggs)
  • Steak and other meats
  • Cottage Cheese (Whole Milk)

Fat Sources

  • Almonds, wallnuts, nuts, peanuts (or nuts natural butter)
  • Flax Oil
  • Cod Liver Oil
  • Hemp Seed Oil
  • Olive Oil

Water Consumption
In short, you can never have enough. The ten 8-ounce glasses per day recommendation is the minimum. You should drink at least a gallon (3.5-4 liter) per day

Here is a weekly cycle that should work nicely for most:

Monday = No Carb
Tuesday = Low Carb
Wednesday = High Carb
Thursday = No Carb
Friday = Low carb
Saturday = High Carb
Sunday = Low Carb

The carb cycling diet is easy to maintain, and because you cycle on and off carbs, the body does not plateau like it would on a prolonged low carbohydrate diet.

Carb cycling speeds up metabolism and gets your body to efficiently use up fuel while sustaining muscle and burning off body fat! Use a carb cycling diet along with a consistent workout plan!

Hope you enjoyed it! Have a beutiful day! 🙂

How to make your own healthy almond butter

PhotoGrid_1398987531520Hello everybody!

I have a little tip for you today, on how to make your own almond (peanut,cashew or any kind of nut) butter.

The ones from the stores are loaded with sugar, vegetable oil, salt and preservatives. You don’t need that stuff!!

It is so simple to make it, that you will be amazed! 🙂

How to do it:

  • Silk your natural unsalted almonds (2-3 cups) overnight
  • Place them in the food processor and start to process
  • After 10 minutes it starts to stick to the side of your blender, so stop for a while and mix it with a spatula
  • Process it again for about 10 more minutes, till it starts to be like a cream
  • At the end you can add if you want a little honey, vanilla or cinnamon.

And here you go, your almond butter is ready. You can eat it with apple slices, you can make smoothies with bananas and almond butter,  almond butter granola bars, flour less almond butter healthy cookies and so on.

Enjoy! 🙂

Tips on how to stay fit and avoid weight gain while traveling

mushroomsHey everybody, how are u today?

Lately I was travelling a little, so I wasn’t able to write…but now I am back with a very useful topic. What should we eat when we are travelling? It doesn’t matter if it’s a road trip or by plane, the point is we cannot eat our usual healthy cooked meals. People tend to crave junk food while travelling, so to avoid this I have some tips for you about what you should pack with you, to not to be tempted to eat those crackers, croissants, chocolate bars and sugary juices.

Traveling nowadays means waiting and waiting, and unfortunately this means we eat and drink. The reason we crave more those junk foods in the first place because of the stress that goes with travelling. The stress hormones fires up your body to crave those sugary high calorie foods. Just one Starbucks blueberry crumb cake and a coke (“just” 800 calories) and you are not even satisfied.

So here is your solution!

  • Near your things you should pack a banana, which is full of fiber, potassium, vitamins and it satisfies your hunger and your sugar craving. Other option could be an apple or any kind of fresh fruit.
  • Another good snack to pack with you are natural unsalted unroasted almonds. A pack of 40 gr is enough for you to not to feel hungry. Almonds are rich in proteins and healthy fats, so I can say it is a perfect snack.
  • My third option is a protein bar, but please look for one that provides a minimum of 20 grams of protein and nor more than 20 gr. of carbs. My favorite is the Quest bar, is one of the less processed and contains the fewest ingredients on the market.
  • The forth option in actually 30 gr of whey protein powder. You just buy a bottle of water and you shake it. Perfect if you feel hungry and thirsty as well.
  • Other option could be a trail mix containing natural unsweetened nuts and dried fruits, but pay attention, those are really high in calories, so do not eat more than a handful.
  • And the last but not the least on my list is water. Very important to drink a lot of water, especially when you are travelling by plane, and the air is so dry. Skip the diet drinks and sugar free “healthy” juices, water is your best friend 🙂

So these are my tips, hope I was helpful and hope you have a nice travel!

See you soon! :*

Guacamole – avocado dip

guacamoleHello everybody!

Today I have for you a very nutritious healthy and delicious recipe for those who love avocados.

The Guacamole  is an avocado-based dip that originated from Mexico. You can also use it as a condiment or salad ingredient.

Here is what you need:

  • 2 ripe avocados
  • 1 lime juice
  • 1 teaspoon minced garlic
  • 3 tablespoons of chopped fresh cilantro
  • 1 pinch ground cayenne pepper
  • 1 pinch of salt

Directions: 

In a medium bowl, mash together the avocados, lime juice, and salt. Mix in the cilantro, garlic and cayenne pepper. Refrigerate 1 hour for best flavor, or serve immediately.

You can serve it with chopped vegetables like celery carrots, cherry tomatoes, but u can use it as a dip for tortilla chips too 🙂

 ¡Buen apetito! :*

15 Simple, Effective Tips for Losing Weight

IMG_9409-bwHello everybody!

How are you today? For me this weekend is about relaxing and staying inside. Outside is starting to be cold, I think winter is officially here.

At this time of the year, with the holidays and vacations everybody is tempted to eat more, drink more.

So today I have for you a list of some simple and effective tips on how to lose weight or how not to gain weight 🙂

Here is the list:

  1. Low fat foods aren’t guaranteed to make you lose weight – you also have to look at the total number of calories you consume over the course of a day.
  2. Don’t skip breakfast. Eating a meal first thing means consuming 5% fewer calories throughout the day, American researchers have found.
  3. Eat goat’s cheese instead of regular cheese. It contains 40 per cent fewer calories than the cheese made from cow’s milk.
  4. Don’t confuse thirst and hunger. Drink a glass of water when you feel cravings.
  5. If you decide to eat nuts for a snack, then you should select nuts in their shells, including walnuts and peanuts. It will take a longer time to peel off the shells, this will lead to less food consumption.
  6.  Eat muesli two hours before working out to boost fat burning while you train. Slow to digest, muesli takes longer to get through your system, so is less likely to be turned into fat and still gives you a good energy boost.
  7. Chew gum. Sometimes just chewing something with negligible calories in it is all it takes. If you can handle it, chew a piece of gum for one hour. Remember to opt for the sugar-free variety.
  8. On nutritional labels, look for words such as fruit juice concentrate, honey, golden syrup, sucrose, glucose, dextrose, palm sugar, maltose and corn syrup. Why? They’re all forms of sugar.
  9. Find exercise that you enjoy doing. If you don’t like it, you won’t stick with it.
  10. Do not eat three large meals every day. You can easily take in too many calories, resulting in more difficult weight loss. Eat five or six small meals instead
  11. Chewing your food thoroughly will not only make digestion easier, but will allow your body time to recognize when it is actually full, this preventing overeating.
  12. Getting up and away from your desk at work for five minutes every hour will burn 200 calories a day!
  13. Do not skip meals. Your body will revert to starvation mode and store even the tiniest amount of fat content in what you subsequently eat, causing you to slow down your metabolism and put on weight
  14. Start eating chili pepper sauce. These spicy peppers are highly flavourful, and they also give your metabolism a jump-start. As a result, your body will be able to burn more calories. Chili pepper can be used on many foods, including poultry dishes and eggs.
  15. Workout while you are on the phone. Do not sit down when you are having a phone conversation; walk around when doing it. Just get your body moving, and you’d be surprised at how much those calories will add up.

What do you think of these tips? are they helping you? I think yes 🙂

Comment down below.

Have a great day! :*

Detox Drink for Cleansing & Weight Loss

IMAG4432fffHey guys!

Today I have for you a great detox drink, that is not just healthy and refreshing but it tastes amazing!

Detoxing with various beverages is a great way to help give your body the nutrients it’s really craving, and can give your digestive system a break from having to break down and digest food. The liver is the most important detoxifying organ in the body, so it only makes sense to drink fruits and vegetables to help it function at its best.

Here one of my favourite detox drink recipes that can be incorporated into any detox program you’re following, or just enjoyed for their health benefits.

finbbalI juiced together:

  • 2 carrots
  • half on orange
  • half an apple
  • 1 pomegranate
  • a piece of beetroot
  • a little piece of celery
  • a little piece of ginger

And that’s it! 🙂

 

It is important to drink these kind of drinks first thing in the morning on an empty stomach!

Have a nice day everybody, enjoy your drinks!