SUMMARY

Don’t let “natural flavors” fool you into purchasing granola bars that are actually full of added sugars. The list of hidden ingredients to avoid includes sugar alcohols and fractionated palm kernel oil.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

Most of us turn to protein bars when we are too busy to cook or meal prep because they are quick, give us a power boost, and are filling.

However, it is important for us to know what ingredients they are made of.

You might be thinking that you are eating a healthy protein bar, but not all the ingredients are the best for health-conscious eaters.

It wouldn’t be a bad idea for you to review the ingredients of your bar before you purchase them.

Today we are going to cover the ingredients that you should avoid in your protein bars.

Related: Foods you thought were healthy but aren’t

Sugar Alcohols

• There are a couple types of sugar alcohols that you should be aware of that you might find on the backs of your protein bar wrappers: erythritol, mannitol, sorbitol, xylitol, lactitol, isomalt, maltitol, and hydrogenated starch hydrolysates (HSH).
• Sugar alcohols are more often seen in sugar-free products because they have fewer calories and don’t impact blood sugar levels as much.
• However, for some people, sugar alcohols are difficult to digest and can cause bloating, gas, and diarrhea. If you have sensitive digestion, then you definitely want to avoid sugar alcohols in your protein bars.

Added Sugar

• Added sugars, such as high-fructose corn syrup, are additional ingredients that you want to consume in limited amounts.
• Too much can lead to elevated blood sugar and high triglyceride levels, which can increase the risk of developing type 2 diabetes.
• Also, a study conducted by Yale School of Medicine suggests that fructose does very little to suppress your appetite because it doesn’t signal the brain when the body is full. This can cause you to overeat and contribute to weight gain.

Casein and Whey

• These two ingredients should be avoided if you are allergic to dairy, lactose intolerant, or vegan.
• Casein and whey are both dairy-derived proteins that are slowly digested by the body (Lactose isn’t present except in trace amounts if the ingredient is just casein or whey). If you are sensitive to dairy proteins, they can cause bloating or gas.
• If you’ve been advised by a health professional to limit your protein intake due to kidney disease or another health condition, you may need to avoid casein and whey.

Natural Flavors

• “Natural flavors” is the fourth top ingredient category listed on food labels, according to the Environmental Working Group‘s Food Scores reported by CNN.
• Although many associate the word “natural” with better health, that is not always the case. Most of these “natural flavors” are derived from natural sources but are still processed in a lab and don’t add significant health benefits.
• Also, food companies add these “natural flavors” to trick the consumer into expecting flavors that don’t naturally exist, according to David Andrews, a senior scientist at the Environmental Working Group.
• Food companies want you to become addicted to them so you can continue to purchase their products. Those thoughts were expressed by Vandana Sheth, spokesperson for the Academy of Nutrition and Dietetics.

Fractionated Palm Kernel Oil

• Don’t let the name of this oil fool you into thinking that it is healthy.
• The process of creating this Fractionated Palm Kernel Oil actually results in higher levels of saturated fats, which is ultimately more than Regular Palm Kernel Oil and butter in some cases.
• Also, on the environmental side, it’s not so eco-friendly because it is linked to deforestation and destruction of animal habitats such as the Orangutans in Borneo and Sumatra. You can learn more about the side effects Palm Oil has on these endangered animals at the Orangutan International Foundation website.

Inulin

• Inulin is a fiber that can be found in the following vegetables: garlic, jicama, asparagus, onions, and artichokes. In those vegetables, Inulin can be a probiotic that promotes good digestion and gut bacteria. However, this type of Inulin is not what you will find in protein bars.
• In protein bars, the Inulin is extracted from a chicory root to help boost the fiber count. If you consume too much of this version of Inulin, it can do the reverse of promoting healthy digestion, according to McKel Hill, MS, RD, creator of Nutrition Stripped.
• Lastly, Inulin can help relieve constipation, help control diabetes, may support heart health, improve bone health, and may help prevent colon cancer.

Get Snacking

Get snacking with raw and organic protein bars made with clean ingredients that will leave you feeling full and with a boost of energy. Here are 10 healthy vegan snacks you can put together quickly for when you’re on the go.

The post Hidden Ingredients to Avoid in Protein Bars appeared first on Fresh n' Lean.

SUMMARY

Ditch the snacks with empty calories and replace them with these healthy snack alternatives. Our list includes kale chips and homemade french fries.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

Most of us love to eat snacks when we are stressed or waiting for dinner to be ready.

Instead of getting full from junk food, which is often full of salt and empty calories, we can enjoy healthier snack options to keep us satisfied and avoid getting “hangry.”

Ultimately, the goal is to follow a healthier lifestyle. Here are four healthy alternatives to your favorite snacks.

If you’re looking for plant-based snack ideas, here are 10 super easy vegan snacks you can make at home or buy in the store.

1. Bake your own french fries and potato chips

Recreating a healthy version of french fries or potato chips is easier than you think. Here are some simple fries and chips recipes that you can try:

Golden Wedge French Fries

1. Thinly cut a couple potatoes into wedges
2. Put them on a cookie sheet with foil
3. Add some olive oil and sprinkle salt on top to your liking
4. Place them into the oven at 450 degrees to bake until they are golden brown

If you prefer sweet potato fries, you can follow this simple recipe.

Classic Potato Chips

1. Thinly cut the potato into rounds
2. Lightly coat in olive oil and sprinkle salt on top to your liking
3. Bake them at 450 degrees until they are brown

Crispy Kale Chips

1. Rinse the kale with cold water
2. Cut off the kale stems and cut the kale leaves into smaller pieces
3. Lightly toss them in oil and sprinkle salt to your liking
4. Bake them at 450 degrees until the edges are lightly brown (approximately 10-15 mins)

2. Go for dark instead of milk chocolate

Instead of buying a traditional milk chocolate bar, choosing dark chocolate may provide more bang for your buck. The higher the percentage of cocoa in dark chocolate may have some health benefits.

Eat dark chocolate that has 70-85% cocoa in it. Dark chocolate in small quantities (3.5 oz) provides you with 11 grams of fiber and minerals such as iron, magnesium, potassium, and zinc.

See, you don’t have to give up chocolate if you don’t want too!

3. Create hearty nachos

Instead of making the traditional Mexican nachos with tortilla chips and creamy nacho cheese – you can make these Middle Eastern style nachos with whole grain pita chips:

1. Use whole grain pita chips as the base
2. Spread a hearty layer of your preferred hummus
3. Add a half cup of the following ingredients: diced tomatoes, cucumber, red onion
4. Sprinkle feta cheese or vegan tofu feta cheese on top and voila – you have a healthier version of nachos.

4. Enjoy a fruit salad when you are craving sweets

We all have our sweet tooth. Sometimes the dark chocolate isn’t enough or doesn’t satisfy our taste buds. A fruit salad with your favorite fruit might hit the spot.

For a colorful, tart, and sweet combo, toss together strawberries, blueberries, melon slices, peaches, and pineapples.

You can leave your fruit salad as is, or add some dairy-free yogurt, low-fat granola, coconut shavings or raw organic honey if you want something a little extra. It is all up to you. You can never go wrong with a bowl of fruit salad to cool you down on a summer day.

We hope that you give these healthy snack alternatives a try!

Did we miss a snack that we should have mentioned? Share it with us in the comments below.

Related: Healthy foods and snacks for travel

Photo credit: Minimalist Baker, Feasting Not Fasting

The post 4 Healthy Alternatives to Your Favorite Snacks appeared first on Fresh n' Lean.

SUMMARY

The popularity of pea protein is due to the fact that it is gluten and dairy free. It also provides a variety of health benefits.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

Pea protein powder is popularly used by people who live an active lifestyle, are health conscious, and are on a plant-based diet.

The popularity of pea protein is mainly due to the fact that it is gluten and dairy free, but it also has other health benefits.

If you are wondering what the pea protein craze is about, you have come to the right place.

We are going to discuss what pea protein is, its nutritional value, and the health benefits of incorporating pea protein into your diet.

What is pea protein?

Pea protein is protein extracted from peas.

To put it simply, pea protein is made by grinding up dried yellow split-peas into a fine powder and isolating the protein from most of the fiber and starch. This is why it is often called pea protein isolate.

This veggie protein is one of the most hypoallergenic protein powders because it contains no dairy, nuts, eggs, or soy.

Pea protein is easy to digest and doesn’t cause bloating like other protein powders commonly do.

What nutritional value does pea protein powder have?

The following nutritional values are based on 20 grams of organic pea protein powder.

• Calories: 80
• Fat: 1.5 g
• Carbohydrates: 1 g
• Protein: 28 g
• Fiber: 1 g
• Calcium: 58 mg
• Iron: 5 mg
• Potassium: 21 mg

Note: Nutrition composition may vary per brand, so make sure to always check the nutrition facts.

By the numbers above you can see that pea protein is a great source of protein, calcium, and potassium.

Calcium is an essential mineral that helps build up your teeth and bones. Your heart and muscles need calcium to function too.

Potassium is another essential mineral that is found in the foods we eat such as bananas. Our bodies need potassium because it assists with the following body functions: blood pressure, digestion, pH balance, nerve impulses, and muscle contractions.

What are the health benefits of pea protein?

Pea protein provides five key health benefits:

1. Promotes Heart Health

We all want to have a healthy heart and pea protein has the power to help with that.

Pea protein promotes heart health by reducing cholesterol levels and lowering blood pressure.

A study published by the American Journal of Epidemiology supports the idea that consuming plant-based protein over animal-based protein may reduce the risk of coronary heart disease.

2. Increases Muscle Mass

You may have heard the myth that plant-based protein doesn’t have the same effect as animal-based protein to increase muscle mass or aid in muscle recovery after working out. This is not true at all.

A study published in 2015 by the Journal of the International Society of Sports Nutrition supports the fact that pea protein is able to increase muscle thickness as well as animal-based protein.

The high concentration of Arginine, an amino acid, helps increase muscle mass.

3. Reduces the Risk of Kidney Disease

Pea protein may also benefit your kidney health, according to a Canadian study at the University of Manitoba.

The study found that consuming pea protein may reduce blood pressure, which can delay or prevent the onset of chronic kidney disease. Many deaths caused by chronic kidney disease is because of high blood pressure.

4. Aids in Weight Loss

If you want to lose weight, pea protein can help with that too!

Pea protein can help you lose those extra pounds because it can help you feel fuller longer, boost your metabolism, and reduce your appetite.

English research has shown that pea protein may help control a hormone called Ghrelin, which is responsible for increasing your appetite.

5. Regulates Blood Sugar

We all know that foods can fluctuate our blood sugar levels.

Pea protein has a low carbohydrate concentration and ranks low on the glycemic index, meaning that it won’t cause spikes in blood sugar.

A study done by the University of Toronto researchers supports this claim by discovering that blood glucose levels in young men were lower after consuming a meal with pea protein compared to without.

Now that you know the health benefits of pea protein and its nutritional value – don’t forget to add some protein powder to your smoothie. Your body will thank you.

The post Pea Protein: The New Plant-Based Superfood appeared first on Fresh n' Lean.

SUMMARY

When following a balanced diet, limit your consumption of added sugar, refined grains, processed food, trans fat, and artificially flavored goods. Steel-cut oats, nuts, canned beans, white wine vinegar, green tea, and lentils are healthy additions to your pantry.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

Ready to make lifestyle changes that can help you maintain a clean, healthy diet?

Limiting certain food items from your pantry might help you stay on track with your weight loss goals and improve your overall health. Here are six food items to look out for.

6 Food Items to Remove From Your Pantry

1. Added Sugar

Products with large amounts of added sugar should be avoided when trying to achieve a healthier lifestyle and weight loss.

Added sugar has low nutritional value and offers calories that you don’t necessarily need. Eating too much can lead to health conditions such as diabetes, obesity, and heart disease.

Review the nutrition facts and ingredients of all your food items — it may surprise you how many of them have added sugar. Added sugar comes in many different forms and may be disguised through names such as granulated sugar, high fructose corn syrup, dextrose, and molasses.

As a rule of thumb, any ingredient with the ending “-ose” may be a source of added sugar. Always make sure that sugar isn’t the first ingredient listed when purchasing a product.

2. White Flour

White flour is flour that has been bleached and processed, reducing fiber and nutritional value. This may leave you feeling bloated and constipated.

Review all of your carb foods, such as bread, pasta, bagels, pretzels and see if they are primarily made with white flour.

Aim to choose the whole grain versions, which are higher in fiber and nutrients, and known to reduce the risk of certain diseases. Whole grain products can help prevent you from overeating by keeping you fuller longer.

3. White Rice

Similar to white flour, white rice is also lower in fiber and nutrients when compared to its whole-grain counterparts, and is known to have a yo-yo effect on one’s blood sugar levels.

Replace white rice with brown rice, wild rice, or quinoa.
Health advantages of these kinds of rice:

• Brown Rice is nutrient-packed, fiber-rich, and may help prevent heart disease.
• Wild Rice has more protein than other types of rice, is high in antioxidants, and may reduce the risk of several diseases, such as heart disease.
• Quinoa promotes a healthy gut by providing gut-friendly bacteria and resistant starches, which help with digestion.

4. Processed and Prepackaged Food

Avoid eating too many processed foods altogether such as chips, cookies, and lunch meat.

Processed foods are usually high in sodium, which can cause your body to hold more water and raise blood pressure. This might make you feel bloated and mask weight-loss progress.

Choose low-sodium options, or replace these foods with fresh food that you can prepare yourself.

5. Partially Hydrogenated Vegetable Oil

You don’t need partially hydrogenated vegetable oil because according to the Food and Drug Administration(FDA), the trans fat found in this oil can increase your chances of heart disease.

This type of oil is typically found in margarine and baked goods.

Choose products that contain healthier alternatives such as olive, sesame, or grapeseed oil.
Health advantages of these oils:

• Olive Oil contains nutrients that are anti-inflammatory and lowers the risk of a stroke.
• Sesame Oil is a great source of Vitamin E and might be able to help reduce blood pressure.
• Grapeseed Oil contains Vitamin E, anti-inflammatory nutrients, and is a rich source of Omega-6 fatty acids, which promote heart health.

6. Artificial Flavor Enhanced Foods

Choose wisely when it comes to food with artificial flavors because they might not be the best option. Why not go for the “real” thing? It will provide you with more nutrients!

For example, instead of eating processed blueberry muffins, eat a cup of blueberries. Blueberries have a lot of vitamin C and potassium that are beneficial for your body!

Eat foods in their natural state since they can provide the proper vitamins and minerals your body needs to function properly and effectively.

Take Action Now

Review the food items in your pantry and replace items that may be negatively impacting your health. Fill up your pantry with organic, unprocessed, and nutrient-packed food instead.

You will feel a boost in energy, have an elevated mood, and improve your quality of life. Cutting out these temptations from your life will help you stay on track with your weight loss goals and promote a healthy lifestyle.

6 Must-Have Pantry Foods for Healthy Lifestyle

Have you ever wondered, “What foods can I eat to help me lose weight and feel satisfied?”

Believe us when we say that there are many healthy options to choose from at the grocery store.

Fill your kitchen with these 6 healthy food options to help you reach your health goals.

1. Steel-Cut Oats

Steel-Cut Oats are nutrient packed with protein, fiber, and iron. They are a type of whole grain, allowing you to stay fuller longer. Enjoy cooked steel-cut oats with some fresh berries or banana slices on top as a healthy breakfast option.

You can also make some overnight oats that are ready for you to eat in the morning. All you have to do is put them in a jar with milk and toppings, place them in the fridge, and wait to enjoy them until morning.

Other whole grains such as brown rice, quinoa, granola are great to have around as well!

2. Nuts

Nuts provide a variety of nutrients and are considered heart-healthy. They are full of protein, unsaturated fat (helps reduce bad cholesterol levels), omega-3 fatty acids, fiber, and vitamin E (prevents plaque build up in your arteries).

Macronutrient value of nuts (per 1 ounce):

• Cashews: 155 kcal, 9 g carbs, 5 g protein, 12 g fat
• Almonds: 161 kcal,  6 g carbs, 6 g protein, 14 g fat
• Walnuts: 183 kcal, 4 g carbs, 4 g protein, 18 g fat

Eat nuts as a snack or add them on top of your salads or soups as a garnish.

3. Canned Beans

Stock up on canned chickpeas, black beans, and kidney beans. Like most beans, they are considered “healthy” carbs because they don’t cause a spike in blood sugar and provide other health benefits. Wash them before use to rinse off any excess salt. They are a simple and fast way to add protein to your salads, wraps, soups, and stews.

Here are the health benefits of each bean:

• Chickpeas can help lower bad cholesterol levels, help prevent constipation, and promote a healthy digestive tract. Try making a chickpea-based tuna salad, which is great on top of salads or on a slice of whole grain bread for a hearty sandwich. Follow this recipe from the Simple Vegan Blog to make your own.
• Black Beans are known to help maintain healthy bones because they are rich in calcium. Also, they are a great way to lower one’s blood pressure because they contain potassium, calcium, and magnesium.
• Kidney Beans are high in fiber which help manages blood sugar levels and promote a healthy colon.

4. White Wine Vinegar

Buy a bottle of white wine vinegar and use it as a salad dressing. Mix it with olive oil for added flavor and texture. It is a lot healthier than other pre-made salad dressings on the market.

This type of vinegar has a mild flavor, so you can add it to a variety of foods.

5. Green Tea

If you love to drink warm beverages, then you definitely want to pick up some green tea.

Green tea carries powerful antioxidants that may help prevent cell damage and inflammation.

If you love earthy flavors, brewing the loose leaf form will provide more flavor than the bagged version.

Have a warm cup of green tea in the morning or, use cold green tea in smoothies for an extra kick of flavor (try one of our banana ice cream recipes with green tea or matcha powder).

6. Lentils

Dried green or red lentils are great to have because they are full of protein, potassium (helps balance the body’s acidity levels and maintains a consistent blood pressure), and fiber.

With dried lentils, you don’t need to soak them before cooking, which is a time saver. Use red lentils for thick soup recipes and green lentils for rice pilafs, salads, and soups.

Pick up these up during your next grocery run to help you stay on track with your weight loss goals. Look for new healthy recipes (or try a healthy meal plan delivery service if you’re feeling lazy) to try with these ingredients.

The post 6 Food Items to Add and Remove From Your Pantry appeared first on Fresh n' Lean.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

A vegan diet can be one of the healthiest ways to live and it is simple – contrary to what most people think.

Your health can benefit from a vegan lifestyle because it can help lower cholesterol levels, reduce the risk of heart disease, diabetes, and even cancer, according to The Vegan Society.

A vegan diet is generally a high alkaline diet which can help protect your body from hosting other illnesses and help fight against chronic diseases too.

Veganism is also great for the environment because it can reduce the world’s water requirements and water pollution.

When converting to a vegan diet, it is important for you to eat plenty of fresh fruits and vegetables, whole grains, beans, legumes, nuts, and seeds.

You need to create a diet for yourself that is rich in protein, iron, calcium, other essential vitamins and minerals to keep your body healthy and strong.

Most people are concerned about the following when they are considering a vegan diet:

1. How am I going to get enough protein?
2. Will I get enough calcium and iron?
3. And will I get enough Vitamin D?

This is what we are going to talk about today – along with our top tips to begin a plant-based diet, so let’s get to it.

How am I going to get enough protein?

Something that people are concerned about when starting a vegan diet is if they are going to get enough protein.

First things first, an idea that society has planted in our minds is that we NEED animal protein at every meal and we simply don’t.

Protein needs vary from person to person. However, according to Healthline, women need about 46g of protein and men need about 56g per day.

Your body needs protein to build and repair tissues, and it helps your body create all the necessary enzymes, body chemicals, and hormones.

If your body doesn’t get enough protein you can have skin, nail and hair issues and suffer from a fatty liver.

Most people think they won’t get enough protein, however, there are plenty of healthy plant-based protein options available.

Here are some plant-based protein sources that you can include in your meals to help you reach your recommended daily allowance (RDA):

Beans & Legumes

• Tempeh: 24g
• Lentils: 18g
• Edamame: 17g
• Adzuki beans: 17
• Chickpeas, Lima, Navy, Kidney Beans: 15g

Nuts & Seeds

• Cashews: 10g
• Pumpkin Seeds: 10g
• Almonds: 8g
• Sunflower Seeds: 7g
• Brazil Nuts: 4g
• Hemp Seeds: 3g
• Chia, Flax, Sesame Seeds: 2g

Grains

• Seitan: 24g
• Buckwheat: 11g
• Amaranth: 9g
• Quinoa: 9g
• Wild Rice: 7g
• Brown Rice: 5g
• Oats: 4g

Vegetables

• Spinach: 5g
• Collard Greens: 5g
• Broccoli: 4g
• Portobello Mushrooms: 4g
• Brussels Sprouts: 4g
• Kale: 3g
• Artichoke: 3g
• Potato: 3g
• Swiss Chard: 3g

Will I get enough calcium and iron?

Another concern that people have is if they will get enough calcium and iron from a vegan diet – and the answer is yes. You have to know how much you need on a daily basis and where you can get them from.

The Vegan Society recommends about 700 mg of calcium a day if you are an adult.

Your body needs calcium so your blood can clot, helps your muscles contract and keeps your heart pumping. Also, 99% of your teeth and bones are made of calcium.

And one important thing to make note of is that your body can’t produce calcium according to the National Osteoporosis Foundation. Therefore, it is very important for you to consume calcium to help keep your bones and teeth strong.

You can get calcium from broccoli, collard greens, almonds, mustard greens, sesame tahini, soybeans, and kale. They are high in calcium.

Always check fortified foods/juices for calcium too!

As for iron, The Vegan Society recommends for you to get about 8.7 mgs a day. And if you are a menstruating – you should increase your iron intake to 14.8 mg a day.

Our bodies need iron because it helps our red blood cells carry oxygen to our lungs and throughout our bodies.

According to WebMD, if you don’t get enough iron in your diet you can become anemic.

You can get iron from lentils, raisins, tofu, kale, chia seeds, spinach, swiss chard, kidney beans, garbanzo beans, and lima beans.

Always check your food items for iron too!

And will I get enough Vitamin D?

And lastly, another concern that people have is if they will get enough vitamin D from a vegan diet – and the answer is yes. Just like protein, calcium, and iron – you have to know much you need on daily basis and where you can get them from.

The Institute of Food and Agriculture recommends this daily amount for Vitamin D for each life stage.

Vitamin D helps your body absorb calcium and helps maintain healthy bones and teeth – according to Healthline. It is found in most dairy and meat products. You can also get Vitamin D from sun exposure.

However, for a vegan lifestyle, you can find it in fortified dairy or juice products. Check your vegan dairy and juice products for Vitamin D.

Healthline also states that if you don’t get enough from Vitamin D from sun exposure and eating foods rich in Vitamin D.

Also, you can get additional Vitamin D from dietary supplements to reach the daily recommended intake needed.

It is important for you to get enough Vitamin D in your diet so you don’t become Vitamin D deficient or increase your chances of osteoporosis (brittle bones) or osteomalacia (weakening of bones).

Tips for Starting A Vegan Diet

Want to adopt a plant-based diet but don’t know where to begin? Here are some great tips to start.

• Get rid of all animal products in your household. This means you should get rid of all meat, dairy, eggs, and oils. Instead of throwing all of this food away, donate them to your local food bank.
• Research the benefits of veganism for yourself. Research how much you should be eating in one day to get all your necessary vitamins and minerals. Search vegan blogs and recipe databases for vegan recipes that appeal to you. Start creating a collection of vegan recipes in an organized binder to keep track of your favorite vegan recipes.
• Create a meal plan to help you with your grocery list. For the first 30 days of your new vegan lifestyle be sure to include breakfast, lunch, dinner, and snacks.

You can start your vegan diet gradually or you can go cold turkey with all your animal products. It is ultimately up to you.

Try new food items and food combinations so you can figure out what you like and don’t like.

Be sure that you get enough protein, iron, calcium and Vitamin D in your vegan diet, so you are getting all the nutrients that your body needs.

Adopting a plant-based diet can help improve your overall health.

A plant-based diet is a natural way to reduce high blood pressure, type 2 diabetes prevention, lose weight, and improve your digestion.

Here are five simple steps to help you start a plant-based diet for healthy living.

1. Replace Meat with Plant-Based Proteins

Animal-based proteins are considered to be inflammatory because after a few hours of consumption it causes inflammation in the body. This happens because of bacterial toxins that are known as endotoxins. All of this inflammation can increase one’s risk of diabetes, heart disease, and even some cancers according to Michael Greger M.D. FACLM.

Begin replacing your animal-based proteins with plant-based proteins such as lentils (8.84g per ½ cup), tempeh (15g per ½ cup), organic firm tofu (10g per ½ cup), and edamame (8.5g per ½ cup) according to Medical News Today. These plant-based protein alternatives are rich in protein and have more fiber than animal meat.

2. Watch What You Are Snacking On

Plant-based friendly snacking is healthier than processed snacks. Processed snacks are low in nutritional value, low fiber, high in refined carbs, and high in sugar.

Replaced your snacks with fresh fruit and vegetables, fruit smoothies, and green juices.

You can always enjoy some nuts (almonds, cashews, pecans, pistachios, and walnuts) and seeds (pumpkin). They are great snack options because they are packed with healthy fats, fiber, and protein to keep you feeling fuller for longer.

There are plant-based processed snacks that are healthier than processed snacks, but it is best to eat foods in their natural organic state.

3. Be Sure To Eat Enough

Don’t deprive yourself of the proper nutrients and minerals that your body needs.

It is important for you to keep a healthy weight.

In order for you to keep a healthy weight make sure that you are consuming enough calories for your lifestyle.

The T. Colin Center for Nutrition Studies suggests for you calculate how many daily calories you need. Visualize the proper portions and know how many calories you are consuming.

Once you know your caloric intake and how big the right portions are for you – it’s important for you to hit that number on a daily basis. This will help prevent you from losing too much weight and keep you properly nourished. Also, it will help you plan your meals and snacks.

Be sure to eat throughout the day to help you keep your metabolism up.

4. Incorporate Whole Grains Into Your Meals

Don’t forget to add whole foods to your diet.

Add whole grains to your meals such as spelt, wheat, oats, brown rice, millet, amaranth, buckwheat, and quinoa to your meals.

Whole grains are a great way to help you feel full in between meals.

The Whole Grain Council shares that whole grains have B vitamins, vitamin E, magnesium, fiber, and iron. They also make note that if you eat whole grains it can reduce your risk of heart disease, stroke, cancer, diabetes, and obesity.

5. Eat Plenty of Fresh Fruits And Vegetables

Now that you are eliminating your intake of animal products incorporate more fruits and vegetables into your daily diet.

Fruits and vegetables are very diverse in flavors so you can add them into any meal with some herbs and spices. You can have a creative and colorful dish in a few minutes.

The USDA states that fruits and vegetables are naturally low in sodium, fat, and calories.

Fruit and vegetables are rich in potassium, fiber, vitamin C, vitamin A, and folic acid.

Eat fruit alone, make them in smoothies, or fruit salad.

As for vegetables, eat them alone, make juices, or have them in a salad.

Health Benefits of a Plant-Based Diet

Benefits of a vegan diet extend far beyond weight-loss. Adopting a plant-based diet can help increase energy levels, increase consumption of fiber and vitamin C, and reduce the risk of heart disease, diabetes, high cholesterol, and cancer.

People who adopt a gluten-free plant-based diet have reported increased energy levels, improved digestion and skin health, and improvement in overall wellness.

A plant-based diet is shown to improve cardiovascular health, reduce the risk for heart disease, and type 2 diabetes.

The USDA states that a diet rich in fruits and vegetables can help protect the body from chronic illnesses.

Additional health benefits of a plant-based diet can help reduce blood pressure and the development of kidney stones and decrease bone loss because of all the potassium.

What Nutrients to Look Out For?

Some vegans may become deficient in certain nutrients that are commonly found in animal products. Keep these nutrients in mind when choosing what to eat:

Iron

Iron is a mineral that is involved in carrying oxygen to all our body parts. It is also needed for hormone and tissue production. Plant-based sources of iron include:

• Iron-fortified foods, such as cereal and bread
• White beans, lentils, spinach, kidney beans, and peas (see pea protein benefits)
• Nuts and raisins

Calcium

Calcium is a mineral stored in our bones and teeth, making them strong and hard. It is also used for nerve function, muscle movement, hormone and enzyme release, and blow flow. Plant-based sources of calcium include:

• Kale, broccoli, and collard greens
• Calcium-fortified goods, such as cereals, juices, tofu, and plant-based beverages.
• Chia seeds and sesame seeds

Zinc

Zinc is important for maintaining a strong immune system by attacking bacteria and viruses. It is also used to make DNA and protein and helps heal wounds. Plant-based sources of zinc include:

• Zinc-fortified foods such as cereals
• Beans, nuts, lentils, and whole grains
• Hemp seeds and squash seeds

Vitamin B12

Vitamin B12 is a nutrient that helps make DNA and keeps nerve and blood cells healthy. It is also involved in preventing a certain type of anemia that causes weakness.

• Plant foods don’t have vitamin B12 so it is important to get them through fortified goods such as cereals and nutritional yeasts. They can be found in supplement form; most multivitamins contain vitamin B12.

Riboflavin

Riboflavin is a vitamin that helps convert food into energy and is used in the growth, development, and function of our bodies’ cells. Plant-based sources of riboflavin include:

• Many green vegetables, such as asparagus, broccoli, and spinach
• Fortified goods, such as cereals and bread

Omega-3 fatty acids

Omega-3 fatty acids are a type of fat that we need to get from food. They are an important part of cell membranes and heart, blood, and immune function. Plant-based sources of Omega-3’s include:

• Walnuts, chia seeds, and hemp seeds
• Plant oils such as flaxseed, soybean, and canola oils

Vegan diet benefits range from each individual, but all it takes is one decision to start. If you are looking to reap the benefits of a plant-based diet – look no further.

Closing Remarks

You can see that a plant-based diet offers many health benefits for healthy living.

Find new plant-based recipes so you can discover new dishes to try or make your favorite dishes plant-based. If you’re new to vegan cooking and don’t have the time to get busy in the kitchen, using a plant-based meal delivery service will take out the hassle of meal prepping and meal planning, making it easier to adopt a vegan diet.

Be sure to eat enough so you can get all the nutrients that you need to have a strong and healthy body.

Eat plenty of fruits and vegetables and incorporate whole grains into your diet.

And don’t forget to drink plenty of water too.

The post A Vegan Diet for Beginners appeared first on Fresh n' Lean.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

Bloating is a condition when our stomach feels extremely tight and full. This often happens due to gas or water retention.

We feel bloated when we are constipated, which can contribute pain in our abdominal area, according to John Hopkins Medicine.

Eating and drinking certain foods can lead to bloating, especially if they have a lot of sodium. Too much sodium might cause our bodies to hold extra water.

However, there are other foods you can eat that can reduce bloating and gas.

Here are a few of the plant-based foods that can help relieve or prevent that puffy feeling.

1. Lemon

Lemons are a natural diuretic and a gentle laxative. Lemon helps keep food moving through your digestive tract and flush out excess water.

2. Rosemary

Did you know that the herb is also used to treat indigestion and bloating?

Rosemary can calm the stomach and help reduce over digestive activity. Plus it has anti-inflammatory properties that can help eliminate the bloat, according to Be Well Buzz.

Steep some rosemary in your next cup of tea or combine it with some celery to make a broth.

3. Ginger

Although ginger is known for aiding when you have a cold, a sore throat or achy muscles, it can help fight the bloat too.

Ginger is a natural anti-inflammatory and aids with healthy digestion. It can soothe the digestive system and relax the muscles of the digestive tract according to Health contributing nutrition editor Cynthia Sass, MPH, RD.

Also, in a recent study, participants who consumed a small amount of ginger powder before a meal saw a 50% increase in the emptying of their stomach.

Ginger has a strong spicy taste, so feel free to add it to your main dishes and salads for some extra flavor.

4. Banana

Keep an eye out on your overall potassium-sodium level. It appears that high potassium levels can reduce water retention in two ways, by decreasing sodium levels and increasing urine production.

Bananas have a high potassium level so they can aid with reducing your bloating symptoms.

Did you know that one medium banana has 422 milligrams of potassium? Just one banana alone can help fight the bloat.

If you need an extra boost of potassium, add sliced banana to your oatmeal, fruit salads, or smoothies.

5. Papaya

Inside of this tropical Mexican fruit is a white, milky substance called papain, a proteolytic enzyme, that help promotes a healthy and regular digestion and prevents constipation, according to Medical News Today.

Papaya also contains choline. Choline aids in reducing chronic inflammation and aids in fat absorption.

According to Medical News Today, not only can papaya can help with the bloating, but it can also help reduce heart disease, keep your hair feeling moisturized with it’s Vitamin A, and lower blood sugar levels in type 1 diabetics.

Papaya may not be the most popular fruit because of its taste and smell, nor is it easy to find in your standard grocery store, but it is still worth giving a try.

Add papaya to your fruit salads, smoothies, and other dishes.

6. Cucumber

Cucumbers are a great way to deflate a puffy tummy because they have quercetin, a flavonoid antioxidant that helps reduce swelling/bloating, according to Health contributing nutrition editor Cynthia Sass, MPH, RD.

The high water density (96%) and fiber content (2g) can increased your frequency to the bathroom, which can help you feel less full and help release your excess water and toxins.

Slice up some cucumber and add it to your water and salads.

7. Celery

Celery has flavonols and flavone antioxidants which are known to help decrease fluid retention. Their seeds are a natural diuretic, according to the University of Maryland Medical Center and that’s why celery is commonly used as a digestive aid to regulate bowel movements and control intestinal gas.

People like to talk bad about celery because it doesn’t have a lot of nutritional value, but they do. Live Science says that celery contains vitamin C (2%), vitamin A (4%), and potassium (3%).

Add celery to your salads, main dishes, and your vegetable juices.

Last Remarks on Bloating

Keep in mind that when you’re bloated, it’s best to lean toward cooked veggies over raw. The fiber structure is broken down when vegetables are cooked which makes them easier to digest.

Eat as much as you can of these foods listed on a daily basis to help you reduce your chances of bloating.

Remember that bloating is a temporary state and not a reflection of the actual size and shape of your normal body.

Once you have eliminated the bloated feeling, you will feel like your normal self again and give you mental relief. Even if you might suffer through a few more days of physical discomfort.

The post 7 Plant-Based Foods That Reduce Bloating appeared first on Fresh n' Lean.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

Have you ever considered losing weight but wondered what to eat?

The truth is, what you eat depends on the specific kind of diet you are following.

With so many different diet options that are trending right now, it can be confusing to know where to start.

If you’re wondering what to eat on a weight loss-friendly diet, here are some of the most recommended foods known to aid in weight-loss.

1. Dark Leafy Greens

Dark leafy greens such as kale, collards, swiss chards, and spinach are good to eat on a diet because they are low in sodium, carbs, and cholesterol.

Dark green leafy vegetables are a great way to add more volume to your meals without adding more calories. Also, there are many ways for you to eat them in salads or soups.

The USDA says that spinach and kale are rich in vitamins A, C, E, and K. They have carotenoids-antioxidants which protect cells and help prevent early stages of cancer.

Dark leafy greens contain high levels of fiber, iron, magnesium, potassium, and calcium, according to the USDA.

2. Cruciferous Vegetables

Cruciferous vegetables such as broccoli, cabbage, brussels sprouts, and cauliflower are other good foods to eat while dieting because they are rich in folate and vitamin K.

The Academy of Nutrition and Dietetics say that cruciferous vegetables also are rich in fiber, low in calories, and a combination of them will help you feel full without overeating.

Because these vegetables contains phytonutrients they are able to help fight the development of cancer and can reduce inflammation throughout the body.

And lastly, The Academy of Nutrition and Dietetics recommends for you to eat at least two and a half cups a day to reap of their benefits.

Add cruciferous vegetables to your soups, salads, or stews!

Also, you can add them to your meat dishes if you eat meat.

3. Root Vegetables

Turnips, carrots, potatoes, sweet potatoes, onions, yams, radishes, and beets should be incorporated into your diet because they have some great benefits for you.

The VegNews Magazine has some insights to share about the following root vegetables:

• Onions have flavonoids which provide antibacterial benefits and have been shown to increase bone density. They have anti-inflammatory properties and lower mouth-cancer risks.
• Yams are great sources of vitamin B6 and potassium.
• Carrots help make your vision better because of beta-carotene.
• Beets have phytonutrients called betalains, which provide support for the body’s antioxidants and detoxification process.

Be sure to incorporate these root vegetables into your diet as a side dish, so you can benefit from their nutritional value.

4. Beans and Legumes

Black beans, lentils, kidney beans, peas, soybeans, pinto beans, navy beans, peanuts, and chickpeas are high in fiber and vitamin B.

There is a lot of evidence that beans and legumes can help reduce blood sugar levels, improve cholesterol levels, and help maintain a healthy gut.

Add these beans to soups, salads, or stews!

You can eat them on their own too!

5. Cottage Cheese

Cottage cheese is a low-calorie cheese that is high in protein and calcium, which has made it popular in weight-loss diets.

It has a fairly good amount of vitamin B, vitamin A, iron, magnesium, and potassium – according to Healthline.

Also, 70% of the proteins that cottage cheese has accounts for the amount of calories that it has.

You have cottage cheese for breakfast or as a snack topped with fruits, granola, and nuts.

6. Avocados

Avocados are unique fruits that have heart-healthy monounsaturated fat (good fat) and are naturally sodium, sugar, and cholesterol-free.

California Avocado states that avocados can help increase the fat absorption of vitamins A, D, K, and E.

You can add avocado to salads, sandwiches or make avocado toast – yum!

7. Nuts

While nuts are high in fat, they are not necessarily fattening. They have a balanced amount of healthy fats, fiber, and protein.

Healthline says that nuts do contain magnesium and Vitamin E.

Although they don’t affect your weight loss plan, they have been proven to help people live longer compared to those who don’t because they can help prevent chronic illnesses.

Have nuts as a snack or add them as a garnish to your salads.

8. Fruit

Eating fruits in your weight-loss diet can help you maintain your body with its vital nutrients.

The USDA states that fruits are naturally low in sodium, fat, and calories.

Fruit are rich in potassium (help maintain a healthy blood pressure range), fiber (may lower risk of heart disease), vitamin C (boosts your immune system), and folic acid (help form red blood cells).

Eat fruit alone, make them in smoothies, or fruit salad.

9. Chia Seeds

Chia seeds are an unprocessed whole grain food that has 4 grams of protein and 11 grams of fiber in just one ounce!

Chia seeds have omega-3 fatty acids, protein, fiber, and calcium.

Although there is no evidence to support yet if chia seeds to impact weight loss, it doesn’t hurt to add them to your diet because of their healthy nutritional value.

Chia seeds are easy to add any food that you want.

You can sprinkle them in cereal, yogurt, oatmeal, rice, and smoothies to get an extra boost in vitamins and minerals.

Some Brief Closing Remarks

Now you know what you can eat to help you lose weight. If grocery shopping or cooking seems like a chore to you, give our diet meal delivery service a try – no prep or cleanup required, just tasty and fresh meals sent to your door when you need it.

This list is just a start to help you on your weight loss journey.

Make sure that you get all the necessary vitamins and minerals that you need to stay healthy while losing weight.

The post 9 Foods to Eat on a Weight-Loss Diet appeared first on Fresh n' Lean.

The real germs you need to worry about and avoid are hiding in your grocery store meat aisle.

So you must be asking yourself the following questions: What’s the truth about the meat industry? Is meat healthy to consume? Is it safely produced?

Take these five disturbing meat industry facts into account before you eat another bite of meat.

Fact #1: Antibiotic Filled Meat

Each year, animals raised in America for meat ingest more antibiotics than the entire American public.

Although antibiotics are meant to get rid of dangerous bacteria, the use of too much may develop resistant bacteria, which creates a new threat to health. If humans become exposed to resistant bacteria, they may have a hard time fighting off certain infections.

About 80% of all antibiotics used in the U.S. go to non-organic farm animals to help speed up their growth and counteract stressful housing situations that debilitate the animals’ immune systems.

The lack of accountability for the meds in the industrial farming industry might surprise you. While people head to the doctor for a professional evaluation and prescription, anyone can walk into a farm store and buy pounds of antibiotics.

The Preservation of Antibiotics for Medical Treatment Act, or PAMTA, a proposed legislation in Congress, would end the dangerous practice of feeding drugs to healthy animals and saving the medicines for when an animal is actually acutely ill and needs them.

Fact #2: Chickens Are Given Prozac

Prozac, an antidepressant, may have been part of your chicken’s diet.

Earlier in 2012, a Johns Hopkins University research study examined the feathers of imported chickens to figure out what the birds ingested before slaughter. They found traces of antidepressants, painkillers, banned antibiotics, and allergy medication.

According to scientists, Prozac is sometimes used to offset anxiety common in factory farm conditions. Stress can slow down the chicken’s growth, therefore, hurting the company’s profits.

Fact #3: Unwanted Prescription Consumption

You could be eating animal deworming medication among other harmful substances.

The U.S. Department of Agriculture discovered traces of harmful veterinary drugs and heavy metals in U.S. beef including some of the following:

• Ivermectin: an animal dewormer that can cause neurological damage in humans.
• Flunixin: a veterinary pain medication that can cause kidney damage, stomach, colon ulcers, and bloody stool for humans.
• Penicillin: a drug that can cause life-threatening reactions in people who are allergic to it.
• Arsenic: a well-known carcinogen that is allowed in some non-organic animal feeding operations. It is commonly fed to chickens and sometimes to feedlot cattle. The majority of supermarket and fast-food beef in America comes from feedlot operations.
• Copper: an essential element we need for our survival but can be harmful when we have too much accumulated in our bodies. For example, we can get liver damage from too much copper.

Fact #4: Urinary Tract Infections Found in Chickens

Amy Manges, Ph.D., states in her study published in the Centers for Disease Control and Prevention’s journal, that the bacteria found in supermarket chicken could be fueling certain infectious diseases, such as urinary tract infections in women.

After investigating disease-causing bacteria on grocery store meat and comparing it to urine samples of women diagnosed with UTIs, researchers found that 71% of UTIs cases collected from women matched the strain detected in supermarket chicken.

“People are eating a lot more chicken because it’s often perceived as healthier, but what people don’t realize is that chicken is pretty heavily contaminated with bacteria in general, and those bacteria tend to be drug-resistant.”

– Amy Manges, Ph.D., associate professor in the department of epidemiology, biostatistics, and occupational health at McGill University in Montreal.

Fact #5: Mechanically Tenderize and Germy Meat Causing E. Coli to Rise

“All the antibiotics that are pumped into cattle, and other modern-day farming practices, lead to tough, chewy steaks,” says Sarah Klein, a senior attorney in the food-safety program at Center for Science in the Public Interest.

Slaughterhouses have adopted the process of mechanically tenderizing steaks and other high-quality cuts of beef. Doing so involves driving blades and needles into steak, which drives any bacteria living on the surface of a steak deep into the flesh instead.

For example, when you get an undercooked steak (rare or medium) all that bacteria inside the meat is still alive. Whereas before, it would have been seared off when the outside was cooked, Klein says.

E. coli is a bacteria found in the environment, foods, and intestines of humans and animals. The CDC states, not all types of E.coli will make you sick, but the types that do can cause diarrhea and other illnesses such as UTI’s and pneumonia. And according to the CDC, it has continued to rise from 5% in 1996 to 15% in 2007.

Related: Plant-based diet 101

Closing Remarks

We know this is a lot of information to take in especially if this all-new knowledge for you.

Take a moment to let that sink in. Re-read this article or look at the studies and resources that are linked in this article. Think about where your meat is coming from before consuming it.

The post Disturbing Truth About the Meat Industry appeared first on Fresh n' Lean.

We’ve all heard the saying “carbs are the enemy” or you shouldn’t be eating carbs because you will gain weight.

But you must be thinking, “What does that really mean?” Are all carbohydrates really that bad?

The simple answer is no, they are not created equally.

There are two types of carbohydrates: complex and simple.

Let’s learn the difference between the two of them.

What Are Complex Carbs?

Robert Hurd, MD, Professor of Endocrinology and HealthCare Ethics at Xavier University says that complex carbohydrates are made of sugar molecules that are strung together by complex chains.

Complex carbs are often found in their whole natural state with their already existing fiber. And they are considered to be the “healthy carbs” that your body can use for energy.

According to Harvard Health, complex carbohydrates take longer for the body to process. Therefore, this doesn’t have an immediate impact on blood sugar levels and causes it to go up at a slower rate.

Complex carbohydrates can help improve your metabolic health and lower the risks for diseases.

Dr. Hurd also suggests that we should consume more complex carbs than simple carbs because they provide our body with vitamins, minerals, and fiber.

Examples of Complex Carbohydrates

The following food items are considered to be healthy complex carbohydrates that you should incorporate into your daily diet.

• Vegetables
• Fruit
• Legumes
• Sweet Potatoes
• Whole Grains

What Are Simple Carbs?

Simple carbohydrates are sugars that your body can break down easily. They can be found naturally in fruits and milk. Many processed foods and sweetened beverages also contain simple carbohydrates.

Simple carbs are low in nutritional value and fiber, and are often considered to be empty calories. They may be converted into fat later on if not used up for energy.

Harvard Health says that simple carbohydrates are quickly used by the body for energy because of their simple chemical structure. This is why many athletes eat simple carbs after a workout.

Simple carbohydrates raise the blood glucose levels quickly, which may cause you to crash and leave you craving even more high-carb foods.

Eating too much of this type of carbohydrate is linked to obesity, type 2 diabetes, and other chronic illnesses.

Examples of Simple Carbohydrates

The following food items are considered to be simple carbohydrates that are made of refined sugar, will spike your blood levels, and are considered empty calories with minimal nutritional value.

• Candy
• Sugar-sweetened beverages such as sodas or juices
• White bread
• White pasta
• White rice
• Pastries

Healthy Food High in Carbs

As we mentioned already, you are going to want to up your intake of complex carbohydrates since they are better for you than simple carbohydrates.

Think of complex carbohydrates as colored carbs compared to simple carbohydrates. For example, instead of having white rice, you will have brown rice or wild rice.

Here are some examples of foods high in complex carbohydrates that you can incorporate into your daily diet to give you the energy you need.

• Pomegranate: has a good amount of vitamin K (helps clot blood), vitamin C (enhance iron absorption), and potassium (regulates your heart function and other essential bodily functions).
• Black beans: are rich in fiber (will help you your digestive tract be regular) and iron (helps create the energy your body needs).
• Broccoli: is a high-fiber and a low-calorie vegetable with vitamin C.
• Onions: are sodium, fat and cholesterol free, which is a great way to enhance flavor in your meals.
• Green Peas: are a good source of vitamin A (maintain vision), vitamin C, and are a good source of fiber.

Always Choose The Healthier Carb Option

Before you purchase or eat any other food item, be sure to follow the suggestions in this list for healthy carb consumption.

• Bread and Cereal: Select bran cereals and whole wheat bread. These are great breakfast options.
• Pasta and Rice: Select whole wheat spaghetti, quinoa, wild rice, or spaghetti squash. These carbs options will help you stay fuller longer.
• Beverages: Drink unsweetened almond, coconut milk, or sparkling water to help you stay hydrated and avoid added sugar.
• Fruits: Eat berries, kiwis, apples, and oranges so your body can get the extra benefit of their vitamins and minerals.
• Vegetables: Eat spinach, kale, garlic, tomatoes, and sweet potato. Like fruits eat your vegetables, so your body can get the extra benefit of their vitamins and minerals too.
• Snacks: Snack on nuts such as cashews and almonds. They help you stay full in between meals and keep your metabolism up.

Things to Keep in Mind When Grocery Shopping

The next time that you are at the grocery store keep the following things in mind.

1. Read the label to see if there is any added sugar.
2. Avoid any ingredients that end with “-ose” such as high fructose corn syrup.
3. Try to have 40% of your total caloric intake come from complex carbohydrates.
4. Check the sugar content of low-fat and fat-free foods as they often contain a lot of calories from sugar.

Keep the good vs bad carbohydrates in mind when you are out grocery shopping and choose your carbs wisely.

Now that you know the difference between complex and simple carbohydrates, remember that carbs don’t always have to be the enemy!

The post Good Carbs vs. Bad Carbs appeared first on Fresh n' Lean.

Eat fruits and vegetables that are highly concentrated in water and fiber. They provide a variety of nutrients and will help you feel full. This helps contribute to weight loss.

It is important to know which fruits and vegetables are the best at helping us lose those extra pounds.

A healthy diet rich in vitamins and minerals is a good way to reduce the risk of getting chronic illnesses and to lose weight.

Today, we are going to share with you which fruits and vegetables you can eat to help you lose weight.

4 Fruits to Eat for Weight Loss

Incorporate these fruits into your diet to maintain a healthy weight.

Apples

Apples are one of the greatest sources of fiber (4g), vitamin C, potassium, and other antioxidants that are beneficial to the body.

They are very filling and low in calories (52).

Since apples are high in fiber and are low calorie, they are a good snack to eat for weight loss. Limit yourself to 1-2 apples a day.

Citrus Fruits

Citrus fruits especially lemons and grapefruit can help boost your metabolism – an increased metabolism can help you lose weight by helping you burn your calories quicker.

They are known to be high in vitamin C  which can help boost and strengthen your immune system.

All citrus fruits are low in calories and aid in weight loss according to a study published in PLoS Med.

Citrus fruits taste great on their own, but they are also a great addition to salads.

Bananas

Bananas are high in potassium which are great for your muscles and heart health.

They help decrease muscle fatigue and cramps. If you have enough potassium in your body, you won’t experience cramps or muscle pains during or after exercise.

It’s no secret that they are great for your heart health because they can help control your blood pressure.

Bananas are a filling snack and can fill you up better than high-calorie processed snacks.

Blueberries

Blueberries are full of antioxidants that can help reduce the amount of toxins in your body. These antioxidants may also help reduce the risk of cancer, heart disease, and high blood pressure.

They are low in sugar which keep your blood sugar levels stable and can help prevent those low energy afternoon slumps.

Add blueberries to your salads, smoothies, or acai bowls.

3 Vegetables to Eat for Weight Loss

Improve your well-being by adding these vegetables to your meals.

Broccoli

Broccoli is low in calories and is high in water and fiber. It’s 90% water, has 5 grams of fiber in just one cup, and is only 34 calories. It is also rich in other nutrients such as vitamin C and calcium.

Eat steamed broccoli with your meals or add them to your soups and salads.

Spinach

Spinach is a great source of nutrients that can help improve your health in many ways by reducing your blood pressure, giving you healthier hair and skin, and boosting your immune system.

It is a powerful antioxidant, has anticancer properties, and is rich in vitamin A, vitamin C, and vitamin E.

Spinach can help curb your appetite with its fat soluble fiber, which again can keep you fuller longer.

Add spinach to your meals, salads, smoothies, and juices to reap of their benefits.

Cauliflower

Cauliflower is a great vegetable to incorporate into your weight-loss diet because it is low carb, full of fiber, and omega 3 fatty acids.

With the omega 3 fatty acids that the cauliflower has, it can improve the body’s response to insulin. Leptin is a hormone that manages your body weight and can help boost your metabolism as well.

Eat cauliflower in your soups and salads. Also, you can always make pizza crust with it. Yum!

Closing Thoughts

By now you can notice that fruits and vegetables offer a lot of nutrients and minerals that your body needs.

Also, they are all high in fiber that can help you feel fuller longer, keep your bowel movements regular, and combat bloat. These factors all aid in weight loss.

Add as many fruits and vegetables as you can to your daily diet.

Be sure that you are eating enough calories, so you don’t lose an excessive amount of weight.

The post Can You Lose Weight by Eating Fruits and Vegetables? appeared first on Fresh n' Lean.