SUMMARY

A keto eating plan can keep your blood sugar low and help your body burn fat. However, the success of your keto diet depends on the foods you eat – it’s essential to know which foods to steer clear of and which ones to seek out. Having a keto food list on hand can help you make intelligent choices. 

Fresh N Lean is a meal delivery service that provides food made with organic ingredients. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer several convenient meal plans: Protein+, Keto, Paleo, Mediterranean Diet, Whole30, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

Some foods support a keto diet; others, not so much.

The keto diet requires you to stay in ketosis to get results. To make this happen, you need to consume foods that are low in net carbs. If your daily carb intake gets too high, it could kick you out of ketosis. And you also need to eat foods that have lots of healthy fat.

That’s why having a keto food list is essential. A list of keto-friendly foods can provide vital guidance on your journey. It can tell you which foods support your keto eating plan. And it can let you know about the foods you need to avoid if you want to have a successful keto journey. 

Let’s look at foods to include and avoid on your keto path. 

In this article, we will:

• Provide a keto diet food list that shares some of the best proteins, dairy, vegetables, nuts, seeds, nut butter, fruits, healthy fats and beverages for your keto diet
• Share a list of foods to avoid on your keto journey
• Offer some tips that will help you keep your carbohydrate intake low and stick to your keto eating plan

Keto food list

One of the most appealing things about the keto diet is that it includes delicious and satiating foods. Here is a list of keto-friendly foods to support you on your journey. 

List of keto foods for protein

Protein is essential for good health. It contains amino acids that help the body build muscle and burn fat. Here are some keto-approved protein sources to add to your grocery list: 

• Beef – seek out grass-fed beef since it has more healthy omega-3 fatty acids than beef from commercially raised animals
• Bacon
• Eggs – make sure to include the yolk since the yolk is the source of most of an egg’s nutrients
• Lamb
• Poultry – dark meat is preferable for keto dieters since it’s higher in fat
• Bison
• Pork
• Organ meat, such as liver and tongue
• Fatty fish, such as mackerel and salmon
• Low-carb shellfish, such as crab, shrimp and lobster – note that shellfish such as oysters and octopus are higher in carbs, which makes them less keto-friendly

Keto food list for dairy

Not all dairy foods are compatible with a keto diet. For example, milk is off-limits because it contains sugar in the form of lactose and is too high in carbs to support ketosis. However, many dairy foods work well with a keto eating plan. Here are some tasty choices: 

• Cheddar cheese
• Blue cheese
• Brie
• Greek yogurt – an excellent protein source that can help diminish appetite
• Camembert cheese
• Colby jack cheese
• Cottage cheese
• Pepper jack cheese
• Swiss cheese
• String cheese
• Romano cheese
• Provolone cheese
• Cream cheese
• Feta cheese
• Goat cheese 
• Havarti cheese
• Limburger cheese
• Manchego cheese
• Parmesan cheese
• Heavy cream
• Half-and-half
• Sour cream

Keto food list for nuts, seeds and nut butter

Nuts and seeds are excellent for keto dieters since they’re high in healthy fats. However, some nuts and seeds are lower in carbs than others, and these are your best choices for your keto diet. Here are some keto-friendly seeds and nuts:

• Pili nuts
• Flaxseeds
• Brazil nuts
• Pecans
• Hemp seeds 
• Pumpkin seeds
• Macadamia nuts
• Chia seeds
• Walnuts
• Pine nuts
• Almonds
• Almond butter
• Natural, unsweetened peanut butter

Keto food list for vegetables

Non-starchy vegetables work well for a keto diet and provide vital plant-based nutrition. Each vegetable listed below is an excellent choice for the keto dieter:

• Broccoli
• Cauliflower
• Celery
• Asparagus
• Bok choy
• Bell peppers
• Mushrooms
• Cucumber
• Turnips
• Brussels sprouts
• Okra
• Green beans
• Spaghetti squash
• Jicama
• Eggplant
• Tomatoes
• Spinach 
• Kale
• Romaine lettuce
• Arugula
• Escarole 
• Collard greens
• Swiss chard
• Cabbage

Keto food list for fruits

Some fruits – such as bananas – are high in sugar and aren’t a good match for the keto diet. However, some options are relatively low in sugar and carbs, and they provide nutrients that benefit your health. You can consume these fruits in moderation when following a keto eating plan. Here are some keto-friendly fruits:

• Blueberries
• Strawberries
• Blackberries
• Raspberries 

Keto food list for fats

The keto diet requires a high fat intake to get the job done. These fats support your keto eating plan:

• Butter
• Avocado
• Olives 
• Olive oil
• Ghee
• Coconut oil
• Unsweetened coconut milk
• Fish oil
• Avocado oil

Keto food list for beverages

The keto dieter should stay away from drinks with added sugar for best results. Round out your keto diet with these low-carb beverages:

• Unsweetened coffee
• Unsweetened tea
• Juiced keto vegetables
• Unsweetened almond milk
• Water
• Unsweetened sparkling water

Foods to avoid on a keto diet

Here are some foods to stay away from if you want to remain in ketosis:

• High-sugar fruits, such as mangoes, grapes and bananas
• Bread, 
• Pasta
• Candy
• Cow’s milk
• Fruit juice
• Rice
• Cakes
• Pastries
• Crackers
• Oats and oatmeal
• Lentils
• Black beans
• Kidney beans
• Navy beans
• Rye
• Popcorn 
• Wheat
• Farro
• Lima beans
• Quinoa
• Sugar
• Honey
• Potatoes

Tips that will help you stick to your keto eating plan

A list of keto foods won’t offer any value if you don’t adhere to the program. Here are some tips that will help you stay on the keto path:

1. Plan ahead

Spontaneity is never ideal when following an eating plan as strict as the keto diet. Plan your meals so you always have keto-friendly food on hand. Sticking to a meal plan will make your keto journey simpler.

2. Take meals and snacks with you if eating away from home

If you’re eating away from home, keto-friendly food may not be available at your location. Take items from your keto food list with you when you’re traveling. For example, you could pack unsweetened almond milk or keto vegetables drizzled in healthy oils. Having keto-approved foods on hand will help keep you from consuming an item that could take you off your path. 

3. Stock your fridge and pantry

Stock your fridge and pantry with keto foods. And be sure to remove any menu items that could cause you to stray from your ketogenic diet. 

Next steps

Research shows the keto diet can help you lose weight and burn fat. But it requires you to keep an eye on total carbs, and tracking each carbohydrate you consume can be time-consuming. So instead, make keto eating simple by subscribing to Fresh N Lean. 

Here at Fresh N Lean, we offer a tasty, chef-prepared keto meal plan with whole-food, organic ingredients. We also provide free nutritional counseling from our knowledgeable in-house nutritionists to help you make the best dietary choices for your situation. Subscribe today to have our keto meals shipped to your home or office. 

The post Keto Food List: What to Eat and What to Avoid appeared first on Fresh n' Lean.

SUMMARY

You can’t beat the convenience of protein shakes. These drinks are easy to consume and give your body the protein needed to rebuild and renew. You can use these beverages to reach your health goals, but it’s essential to pick the best protein shake for your situation. 

Fresh N Lean is a meal delivery service that provides food made with organic ingredients. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer several convenient meal plans: Protein+, Keto, Paleo, Mediterranean Diet, Whole30, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

Your body needs protein to thrive, and protein shakes are an easy way to boost your intake of this vital nutrient. 

Protein drinks come in more varieties than you might realize. Health goals and dietary preferences vary from one person to the next, and there’s a protein shake to suit each path. 

For example, there are vegan protein shakes for those who are plant-based, and keto protein shakes for those on a ketogenic diet. And you can use protein shakes for muscle gain or weight loss, depending on your objective. 

So, how can you choose the best protein shakes for your health goals and your lifestyle? Let’s dive in. 

In this article, we will:

• Explain what a protein shake is
• Discuss key benefits of protein drinks
• List tips for selecting the best protein shakes for your health goals

What are protein shakes?

Protein shakes are also called high-protein shakes and protein smoothies, and they are beverages designed to boost your intake of protein. These shakes are a great source of essential amino acids, and they often are at the heart of sports nutrition protocols.

They typically include a protein powder mixed with water, juice, nut milk or another liquid. And fruits — such as raw banana or frozen banana — are often added to protein beverages to enhance their taste and nutritional profile. Some people also improve their protein drinks with peanut butter and nut butter ingredients. 

You can create homemade protein shakes using simple ingredients and a blender. Alternatively, if you’re drinking protein to regain energy after a workout or for weight loss, you can purchase ready-made protein drinks at grocery stores, juice bars and restaurants. These ready-made shakes come in many different flavor selections. Choices include chocolate, vanilla and strawberry. 

Protein drinks differ in the protein powder they contain. Here are some of the different types of protein powder used in high-protein shakes:

• Whey protein, derived from milk
• Casein protein, also extracted from milk
• Egg protein, typically derived from egg whites
• Pea protein, usually extracted from yellow split peas 
• Hemp protein, derived from hemp seeds 
• Brown rice protein, made from brown rice
• Mixed plant proteins, made using a combination of plant-based protein sources
• Soy protein, derived from soy

Benefits of protein shakes

Protein shakes benefit your health and well-being in these ways:

1. They support muscle gain

Your muscles need protein to grow. It’s no surprise, then, that protein intake from shakes can help boost muscle mass. These shakes are a source of easily absorbable amino acids for the body. The body uses these amino acids to facilitate muscle growth. For best results in this area, combine your protein beverages with a regimen of muscle resistance training. 

Research shows just how beneficial protein drinks can be for muscle growth. In a 2016 study involving obese adults, participants given an extra 20 grams of protein weekly via shakes gained more muscle mass than those who didn’t add this type of protein supplementation to their regimen. 

2. Protein shakes benefit healthy weight loss

Protein helps the body burn fat. So, it makes sense that protein drinks help support healthy weight loss. Furthermore, these shakes can assist with ridding the body of stubborn belly fat. 

The data bears this out. In a 2004 study, participants on an eating plan that was 25 percent protein lost 10 percent more belly fat after a year than those eating half that amount. 

3. They assist with weight management

Protein drinks work with your appetite and metabolism to support weight management. If you’ve recently lost weight, these shakes can help ensure you don’t regain those unwanted pounds. 

In a 2005 study, participants who’d lost weight were given an extra 30 grams of protein over six months. Those who received this additional protein regained less weight than those who didn’t. 

What are the best protein shakes for your health goals?

Here is some guidance to consider when selecting the best protein drink for your situation.

1. Avoid whey and casein protein shakes if you’re sensitive to dairy

Many people are sensitive to dairy. If this applies to you, steer clear of dairy-based protein beverages. Whey protein powder and casein protein are dairy-based. Stick to plant-based proteins like soy protein, hemp protein, rice protein and pea protein. 

2. Consider whey protein shakes if you’re interested in weight loss

Generally speaking, protein benefits weight loss. But some types of protein work better in this department than others. If weight loss is your primary goal, protein drinks made with whey protein deserve consideration. 

A 2011 study compared the weight-loss effect of whey protein and soy protein. The research showed that study participants who consumed whey protein experienced more weight loss than those who consumed soy. 

3. Choose a soy protein drink if you’re concerned about heart health

If you have existing heart issues or if heart disease runs in your family, heart health may be a top concern. Studies show that replacing animal protein with soy protein can benefit heart health. With this in mind, shakes made with soy protein would be a better choice for you than shakes made with egg protein or dairy-based proteins like whey or casein. 

A 2003 study shows that substituting animal protein with soy protein may benefit heart health by reducing low-density lipoproteins – also known as LDL cholesterol – and triglycerides. LDL cholesterol and triglycerides have been linked with heart disease. 

4. Select whey protein shakes for muscle-building

We mentioned that whey protein supports weight loss, but its benefits don’t end there. This type of protein is also great for building muscle. As a result, shakes made with whey protein are a great choice if you’re interested in increasing muscle mass. 

Studies show that whey protein outperforms soy protein and casein when building muscle.  

Next steps

Increase your protein intake the easy way by subscribing to Fresh N Lean. We offer a high-protein meal plan with whole food, organic ingredients, and lots of healthy lean protein. We also provide free nutritional counseling from our knowledgeable in-house nutritionists to help you make ideal dietary choices. Subscribe today to have our tasty, high-protein meal boxes shipped to your home or office. 

The post Protein Shakes: Which Ones Are Best for Your Health Goals? appeared first on Fresh n' Lean.

SUMMARY

Yes, it’s true – mindful snacking can support your keto journey in ways you may not have considered. However, it’s essential to choose the right keto snacks if you want to reap benefits. The best keto snacks for your health are those made with whole foods and minimal processing.  

Fresh N Lean is a meal delivery service that provides food made with organic ingredients. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer several convenient meal plans: Protein+, Keto, Paleo, Mediterranean Diet, Whole30, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

The keto diet is all about reaching ketosis, and maintaining that state requires commitment. 

All it takes is one ill-advised food choice to kick you out of ketosis and set you back on your journey. 

That’s why choosing healthy keto snacks is essential. The best keto snacks can give you the fortitude to stay on track. 

Some choices are a lot better than others – not all keto snack foods are great for your health. It’s vital to make informed decisions. 

Let’s look at how to make smart choices regarding healthy keto snacks. 

In this article, we will:

• Explain what a keto snack is
• Discuss whether snacking helps or hurts your keto diet
• Offer guidance on choosing healthy keto snacks
• Provide a list of keto-friendly snack foods

What are keto snacks?

Keto snacks are snack foods that work in harmony with a keto diet. The keto diet is high in fat and low in carbs; this macronutrient ratio helps the body reach a state called ketosis. Your body can burn fat more efficiently in ketosis, so maintaining this state can help you achieve a leaner physique.

With the ketogenic diet, it’s essential to minimize carb consumption. You generally need to consume fewer than 50 carbs per day to stay in ketosis. 

It’s crucial to choose keto snacks that can help you stay within that limit. The best keto snack ideas keep you satiated without adding too many carbs to your keto diet. 

Do keto snacks help or hurt your diet?

Keto snack foods can support your diet and your health journey in these ways:

1. First of all, a tasty keto snack can provide a lift that keeps you focused and energized from one meal to the next. If several hours pass between meals, your glucose levels may drop. Healthy keto snacks can provide an energy boost to keeps you going until your next meal. Snacking in this way can support your diet and make it more sustainable over the long term.  
2. Also, by keeping you satiated, keto snack foods can curb your appetite. And that may prevent you from overeating at your next meal. 
3. Finally, keto-approved snacks can help you stay on track with your ketogenic eating plan. When you’re hungry, it’s easy to grab the first food item available, even if it’s not ideal for your diet. Keto-friendly snacks can prevent hunger. In doing so, they can make you less likely to make a rash decision that causes you to stray from the guidelines of your eating plan. 

Keep in mind that with snacking, moderation is key. If you snack excessively or consume large portions, it can add unwanted calories to your diet. 

So, what’s an ideal portion size for a snack? According to Harvard University’s School of Public Health, limiting each snack to 150-250 calories is good.

How to choose healthy keto snacks

Here are some tips for selecting healthy, keto-approved snacks:

1. Read the label

Don’t assume a snack is keto-friendly just by looking at it; always read the label before purchasing. Some packaged snacks have added ingredients that you might not expect to find. For example, nut butter is often a keto-friendly snack. But some brands of nut butter have added sugars that raise the carb count and make them unsuitable for a keto diet. 

2. Opt for organic

Look for organic options when selecting healthy keto-approved snacks. Organic keto snacks are free of pesticides that can affect your health. 

3. Go cage-free

When choosing keto snacks made with eggs or chicken, select those that come from cage-free birds. Studies show that eggs from cage-free poultry showed lower rates of salmonella than commercially raised eggs; salmonella is a leading cause of food poisoning.

4. Choose pasture-raised options

When buying keto snack foods made with beef, look for pasture-raised choices. According to the Mayo Clinic, pasture-raised beef has more heart-healthy omega-3 fatty acids and more antioxidant vitamins than conventionally raised beef.  

5. Don’t forget about fruits

People sometimes assume all fruits are incompatible with a keto diet. High-sugar fruits like bananas and oranges are a no-go if you’re on a keto eating plan. But there are low-carb fruits that you can eat in moderation. The list includes blueberries, blackberries and strawberries.  

6. Stick with whole-food and minimally processed choices

Not all keto-friendly snack items are good for your health. Some highly processed keto snack foods have undesirable ingredients like trans-fats and excessive sodium.

The best keto snacks have whole-food ingredients and healthy fats like coconut oil and grass-fed butter. Also, whether you’re looking for a delicious keto snack that’s crunchy or savory, the healthiest choices will often contain low-carb, wholesome ingredients like coconut flour and almond flour.

Last but not least, steer clear of those crunchy snacks and savory snacks that are high in sodium. To reduce your risk of chronic disease, experts recommend limiting your daily sodium intake to no more than 2,300 milligrams. 

Keto snacks list

Here are some healthy, easy keto snacks to include in your diet. Remember that carb count can vary from one brand to the next with the packaged snacks on our list. Always read the label to ensure the snack idea you choose is a healthy match.

Crunchy keto snacks

Are you hungry for a crunchy keto snack? These keto snack ideas hit the spot: 

• Celery
• Pork rind
• Pili nuts
• Brazil nuts
• Walnuts
• Pecans 
• Pumpkin seeds
• Macadamia nuts 
• Beef jerky
• Low-carb keto popcorn
• Low-carb keto chips

Sweet keto snacks

Here are some sweet keto snack foods that support your health journey:

• Blueberries 
• Blackberries
• Strawberries
• Raspberries
• Dark chocolate
• Low-carb keto chocolate chip cookies 
• Low-carb keto ice cream

Savory keto snacks

Give these savory keto snack treats a go if you’re in the mood for something salty:

• Hard-boiled eggs
• Fried eggs
• Pork rind
• Scrambled eggs
• Olives
• Avocado
• Pickles
• Beef jerky
• Cheddar cheese
• Feta 
• Gouda
• Goat cheese
• Mozzarella
• Swiss cheese
• Parmesan cheese
• Blue cheese

Creamy keto snacks

These creamy keto snack items contain healthy fat and are filling and nourishing:

• Almond butter
• Sour cream
• Peanut butter
• Pecan butter
• Pumpkin seed butter
• Walnut butter
• Macadamia butter
• Cream cheese
• Avocado
• Low-carb keto ice cream

Next steps

Not every keto dieter has the time to shop for groceries and craft recipe creations in the kitchen. You can skip the meal prep and make keto eating more manageable and convenient by subscribing to Fresh N Lean.

We offer a diverse keto meal plan that includes everything from entrees to snacks, and our chef-made cuisine has organic, cage-free and pasture-raised ingredients. We also provide free nutritional counseling from our knowledgeable in-house nutritionists to help you make the best dietary choices for your situation. Subscribe today to have our delicious keto meal boxes shipped to your home or office. 

The post Keto Snacks: How to Choose the Healthiest Options appeared first on Fresh n' Lean.

SUMMARY

A dairy-free diet can improve your digestion, and it has other potential health benefits. However, not all non-dairy foods are optimal choices for wellness. The best picks have natural, whole-food ingredients.  

Fresh N Lean is a meal delivery service that provides food made with organic ingredients. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer several convenient meal plans: Protein+, Keto, Paleo, Mediterranean Diet, Whole30, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

A dairy-free diet has the power to support your wellness journey. 

Foods made with dairy can cause digestive issues such as gas and uncomfortable bloating. If you suffer from these problems, replacing foods like yogurt, milk and hard cheese with non-dairy substitutes may help alleviate the situation. 

So, what’s the scoop on dairy-free eating? And which non-dairy foods should you choose for optimal health? Let’s take a closer look. 

In this article, we will:

• Define a dairy-free diet
• Explain the difference between dairy-free and vegan eating plans
• List the ingredients used in non-dairy products
• Discuss some key health benefits of eating dairy-free
• Offer tips on choosing healthy non-dairy foods
• Answer common questions regarding dairy-free eating

What is a dairy-free diet?

A dairy-free diet excludes all foods and beverages containing dairy products. 

This diet excludes all types of animal milk. That means no cow’s milk, sheep’s milk or goat’s milk. And all kinds of food and drink that include animal milk are prohibited on a dairy-free diet plan. So, for example, cheese made with animal milk isn’t allowed. Also, butter, ice cream and yogurt made with animal milk are verboten. 

Dairy contains valuable calcium and protein. However, you can access these nutrients via plant-based substitutes like chia seeds, soy milk, almonds and tofu. 

Dairy-free diet vs. vegan 

So, how does the dairy-free diet plan differ from the vegan diet?

The dairy-free lifestyle is similar to the vegan lifestyle in that they both limit the consumption of foods made with animal products. However, a vegan diet has broader restrictions; it excludes all animal products, such as meat, chicken, oily fish and eggs. The only animal-based foods excluded from a dairy-free diet are those made with animal milk. 

Ingredients used in non-dairy foods

Dairy-free foods swap ingredients made with animal milk for those that are plant-based. 

For example, dairy-free milk replaces cow’s milk with plant-based alternatives such as:

• Rice milk
• Almond milk
• Cashew milk
• Soy milk
• Oat milk
• Brazil nut milk

And dairy-free ice cream ditches cow’s milk and heavy cream in favor of plant-based choices like:

• Nut milk
• Nut butter
• Soy milk
• Coconut milk
• Pea protein
• Fava bean (also known as faba bean)

Last but not least, dairy-free cheese replaces animal milk with ingredients like:

• Tree nuts and seeds
• Soy
• Coconut
• Root vegetables such as carrots and potatoes
• Starchy flours such as potato flour, arrowroot flour, and tapioca flour

Health benefits of a dairy-free diet

Here are some key health benefits of dairy-free eating:

1. Improved digestion

Dairy products often contain a sugar called lactose. Lactose is typically broken down by lactase, an enzyme produced by the small intestine.

Unfortunately, many people produce less lactase than is needed to break down lactose. This condition — known as lactose malabsorption — makes it difficult for them to digest dairy milk and its by-products. Lactose malabsorption sometimes causes symptoms like bloating, diarrhea and gas. When this happens, the condition is called lactose intolerance.

Lactose malabsorption is more common than you might think. According to the National Institutes of Health, roughly 68 percent of the world’s population suffers from this condition. Here in the U.S., it’s most common in people with these ethnic backgrounds:

• African American
• Native American
• Asian American
• Hispanic/Latino

If you experience symptoms such as gas and bloating, lactose intolerance may be the culprit. And you may be able to experience relief by putting the brakes on your dairy consumption. 

You’ll also benefit from dairy-free eating if you have a milk allergy. Milk allergy (also known as dairy allergy) is less common than lactose intolerance, but it causes severe symptoms. For example, this condition can cause anaphylaxis, a potentially fatal condition that requires treatment with epinephrine. Milk allergy can also cause atopic dermatitis and inflammation of the esophagus.  

2. Reduced exposure to harmful hormones and antibiotics

Most of the dairy consumed in this country is produced commercially. Commercial dairy production involves the use of hormones and antibiotics. Research shows that these hormones and antibiotics can negatively impact your health. For example, steroid hormones in commercially produced dairy products are a risk factor for certain types of cancer in humans. 

However, it’s important to note that organically raised dairy doesn’t include harmful hormones and antibiotics. 

3. Better skin

Acne is a skin condition that causes unsightly bumps and blemishes. According to the American Academy of Dermatology Association, it’s the most common skin ailment in the U.S., affecting up to 50 million Americans. And while it’s most common in adolescents, acne can occur at any stage in life. 

Various research studies link acne with dairy intake. The data links consumption of dairy foods such as whole milk, low-fat milk, skim milk and cheese with a higher risk for acne. This research suggests that for some people, a dairy-free diet may improve the appearance of this skin. 

How to choose healthy foods for your dairy-free diet plan

Here are some tips for choosing healthy, non-dairy foods:

1. Look for items made with whole foods and minimal ingredients

Some non-dairy foods are highly processed. These foods contain lots of preservatives, refined oils and color additives.

The healthiest choices are those made with natural, whole-food ingredients. These picks typically have short ingredient lists that include natural foods that are easy to recognize. 

2. Steer clear of foods with lots of sodium

Sodium can cause severe health problems if you overeat it, and most Americans consume more than the recommended amount. Research shows excessive sodium consumption can cause high blood pressure, heart attack and stroke. To reduce your risk of chronic disease, you should consume no more than 2,300 milligrams of sodium per day. 

Some dairy-free foods are high in sodium. This is especially true of certain types of highly processed vegan cheese. Before purchasing dairy-free foods, read the ingredient list, and steer clear of any dairy alternative with excessive sodium. In some cases, you’ll be able to find non-dairy alternatives that are low in sodium or sodium-free. 

3. Avoid foods with lots of sugar

Studies link excessive sugar consumption with health issues such as high blood pressure, diabetes, weight gain and inflammation. Sugar content in dairy-free foods varies dramatically. Some choices are high in sugar. On the other hand, some have very little sugar, replacing this ingredient with healthier substitutes such as erythritol. These differences are especially apparent in vegan food such as non-dairy ice cream.  

According to the American Heart Association, men should consume no more than 36 grams of sugar per day. For women, that figure drops to 24 grams. Keep these recommendations in mind when looking at the sugar content of vegan ice cream and other dairy-free foods that you’re thinking about adding to your pantry. 

4. Read the ingredient list to avoid foods that contain hidden dairy

It may not be immediately apparent to you that certain foods contain dairy. That’s why it’s essential to read the ingredient list before purchasing.

Here are some packaged foods that may have hidden dairy:

• Boxed cereals – may contain milk-based ingredients such as nonfat milk powder, whey protein isolates and casein
• Yeast bread – choices such as croissants and cinnamon bread often include dairy
• Processed sandwich bread – may contain milk products such as casein, whey and nonfat milk powder
• Crackers – may include a dairy food like butter or butterfat
• Deli meats – may contain dairy ingredients such as lactose or casein as an emulsifier
• Granola – may have butter
• Protein bars – may contain a milk product such as lactose, casein or milk powder
• Vegetarian meat substitutes – may contain casein or whey protein isolates

Dairy-free diet: FAQs

Next, let’s answer some common questions regarding the dairy-free lifestyle:

1. Can you eat eggs on a dairy-free diet?

Yes, the dairy-free diet includes eggs. The only animal-based foods excluded from this diet are those made with animal milk like cow’s milk. 

2. Can you eat goat cheese on a dairy-free diet?

Goat cheese includes goat milk. Since goat cheese has animal milk, it’s excluded from a dairy-free diet plan. 

3. Is a paleo diet dairy-free?

The eating patterns of our hunter-gatherer ancestors inspire the paleo diet. Our relatives from that era did not milk cows. With this in mind, the paleo diet excludes all dairy products. That includes dairy cheese, sour cream, cow’s milk and butter.

4. Can I eat butter on a dairy-free diet?

Butter typically includes animal milk such as cow’s milk. Since it contains animal milk, butter is not allowed on a strict dairy-free diet plan. 

5. Can a dairy-free diet help you lose weight?

Yes, under certain circumstances, a dairy-fee diet can help you lose weight. You can lose weight by reducing your calorie intake. Many dairy-free foods have fewer calories than their dairy-based equivalents. With this in mind, a dairy-free diet can support healthy weight loss if you choose options that are relatively low in calories. 

6. Can you eat bread on a dairy-free diet?

With bread, it’s essential to read the ingredient list. Some types of bread include dairy products such as casein, whey and nonfat milk powder; these types of bread are excluded from a dairy-free diet. However, if you’ve checked the ingredient list and found there isn’t a dairy product present, bread is compatible with a dairy-free lifestyle. 

Next steps

Simplify your dairy-free diet plan by subscribing to Fresh N Lean. We offer vegan and paleo meal plans that exclude all dairy products; our chefs make this cuisine using whole-food, organic ingredients. Also, to support you on your health journey, we offer free nutritional counseling from our skilled team of in-house nutritionists. Subscribe today to have tasty, dairy-free meal boxes shipped to your home or office. 

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SUMMARY

The Mediterranean diet offers scientifically proven health benefits, and doctors prescribe it to address chronic conditions like heart disease and high blood pressure. Mediterranean diet meal delivery provides convenient access to this nourishing eating plan. But first, it’s essential to choose the best meal delivery company for your needs.  

Fresh N Lean is a meal delivery service that provides food made with organic ingredients and dietary support from skilled nutritionists. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer several convenient meal plans: Protein+, Keto, Paleo, Mediterranean Diet, Whole30, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

Scientists have done a lot of research on the health benefits of the Mediterranean diet. 

The traditional diets of countries close to the Mediterranean Sea guide this eating plan. This diet is largely based on plant-based cuisine. It includes foods such as grains, vegetables and nuts, prepared with healthy ingredients like olive oil. 

Meal delivery is a great way to access the benefits of this diet. You can conveniently integrate this eating plan into your routine by subscribing to a Mediterranean diet meal delivery service. 

Below, we’ll answer some frequently asked questions regarding Mediterranean diet food delivery. 

With Mediterranean diet meal delivery, which foods are on the menu?

The foods and ingredients used in this type of meal delivery follow the tenets of the Mediterranean diet.  

With that in mind, let’s look at what that diet is all about. The Mediterranean diet includes nutritious, plant-based meals. It utilizes fruits, fresh vegetables, grains, legumes, nuts, seeds, herbs, spices and healthy fats like olive oil. Additionally, this diet contains smaller quantities of dairy and animal proteins, emphasizing fish and seafood. The eating patterns of people who live near the Mediterranean Sea inform the tenets of this diet.

There are no ironclad dietary restrictions. However, those who want to reap the most benefit from a Mediterranean meal plan typically minimize their consumption of red meat, refined foods and highly processed foods. 

So, what can you expect if you choose a food delivery service to support this eating plan? Your Mediterranean diet meal box will include cuisine made with fresh ingredients like olive oil, vegetables, green beans, herbs, tomato sauce, spices, whole grains and seafood. 

What’s the history behind the foods used in Mediterranean diet meal delivery?

This eating plan reflects traditional Mediterranean meals; more specifically, it borrows mid-20th-century dietary traditions from places like Crete, Greece and southern Italy. So, why were diets from these countries selected as a blueprint for this eating plan?

It all has to do with people’s general health in those regions. During the middle of the 20th century, the residents of those Mediterranean countries had low rates of chronic disease and higher-than-normal life expectancy. Those positive outcomes are even more impressive when considering that people in these nations had limited access to healthcare. 

Researchers established a link between their diet and their excellent health. Next, scientists used their findings to develop a template for what came to be known as the Mediterranean diet. 

What are some of the benefits of Mediterranean diet meal delivery?

Here are some benefits of getting Mediterranean meal boxes delivered:

1. Supports heart health

Scientific research backs the benefits of the Mediterranean diet. Studies show this diet positively impacts cardiovascular health; it can reduce your risk of heart disease and stroke. By working with a delivery service that provides these foods, you can access these benefits consistently. 

2. Fosters healthy blood sugar levels

If you choose to get Mediterranean diet meals delivered, you’ll enjoy food that supports healthy blood sugar levels. Research shows that this diet can help prevent type 2 diabetes. And studies show that this eating plan can help reduce insulin resistance. Insulin resistance is a condition that prevents the body from effectively regulating its blood sugar. 

3. Supports brain health

By signing up for Mediterranean diet meal delivery, you’ll gain access to an eating plan with science-backed benefits for brain health and cognition. For example, studies link the Mediterranean diet with improved memory and reductions in risk factors concerning Alzheimer’s disease. And researchers associate this eating plan with improvements in cognition, attention, memory and processing speed in healthy older adults. 

4. Provides convenient access to healthy food

Healthy eating isn’t always easy. It often requires you to shop for foods that support your healthy diet. And you’ll need to spend time working with each recipe as you prepare food in your kitchen. Mediterranean diet meal box delivery allows you to skip these aspects of meal planning and food preparation. The food needed for your Mediterranean diet arrives at your door. It’s a convenient way for you to access food that can improve or maintain your health. 

What makes Mediterranean diet meal delivery different from other types of food delivery?

There are many different diets out there, supported by various meal delivery plans. However, Mediterranean diet meal delivery is different from the rest for one key reason: This healthy meal delivery service involves a heavily researched diet with proven scientific benefits. Because of all the studies that support this eating plan, doctors often prescribe the Mediterranean diet to their patients. 

How can I choose the best Mediterranean diet meal delivery service?

Companies such as Blue Apron, Home Chef, Splendid Spoon, Home Bistro, Green Chef, Daily Harvest and Silver Cuisine offer food compatible with the Mediterranean diet. Additionally, here at Fresh N Lean, we deliver these meals to your door.

However, you’ll find that the products and services offered by all these companies differ in ways that may be quite meaningful to you. With this in mind, it’s essential to select a meal delivery service that aligns with your personal health goals. 

Here are some tips for choosing the best Mediterranean diet meal delivery service for your needs. 

1. Select a Mediterranean diet meal delivery company that uses organic ingredients

Organic food is free of harmful pesticides and hormones. So, for maximum health benefits, it’s good to choose a meal delivery company that uses organic ingredients. Here at Fresh N Lean, we make our meals using organic ingredients that support your health.  

2. Decide whether you want meal kits or prepared meals

Some companies deliver meal kits that require cooking and meal prep. Others send you prepared meals that are ready to eat. Many people find prepared meals to be the more convenient option. With Fresh N Lean’s Mediterranean diet meal delivery service, we ship fully prepared meals to your door – all you need to do is warm them up in the microwave. 

3. Choose a Mediterranean diet meal delivery company that provides nutritional counseling

The Mediterranean diet is all about improving your wellness via healthy meals. As your journey progresses, you may need some guidance regarding nutrition. Nutritional counseling can help you answer important questions and make smarter choices. Here at Fresh N Lean, we have a team of nutritionists on hand to provide you with the support that can help you get the best possible results from Mediterranean diet meal delivery. 

Next steps

Turn to Fresh N Lean’s Mediterranean diet meal delivery for healthy prepared meals and top-notch nutritional counseling. Chefs make our cuisine using whole-food, organic ingredients. Subscribe today to have our delicious Mediterranean diet meal boxes shipped to your home or office. 

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SUMMARY

Certain plant-based protein foods support a healthy, low-fat diet. This list of vegan protein items includes beans, pea protein, lentils, low-fat tofu and soy protein powder.  

Fresh N Lean is a meal delivery service that provides food made with organic ingredients. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer several convenient meal plans: Protein+, Keto, Paleo, Whole30, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

Protein helps the body burn fat and build muscle. 

It contains amino acids that are important for health and wellness.

This nutrient is often associated with meat, whey protein and other animal products. Still, animal protein isn’t your only option. There are plenty of plant protein sources you can use to round out your diet. 

Some of these plant-based proteins are high in fat, like peanut butter, hemp seeds and nuts. But others provide the protein you need with relatively little fat content. 

Let’s look at some plant-based protein foods that work well with a healthy, low-fat diet. 

In this article, we will:

• Define low-fat plant-based protein
• List ideal amounts of protein intake
• Share tips on how to select low-fat plant-based protein when grocery shopping
• List the healthiest plant-based proteins for your low-fat diet

What is low-fat plant-based protein?

Low-fat plant-based protein is a protein-rich plant food that has very little fat. Protein-rich food can have anywhere from 4 to 15 or more grams of protein per serving. 

As we’ve mentioned, some plant-based proteins are high in fat. Take almonds, for example. A cup of whole almonds contains a whopping 29 grams of protein. That makes this food a great source of protein; it’s excellent for upping your amino acid intake. But almonds are also high in fat; you’re adding 73 grams of fat to your diet with one cup. That may be too much for your liking if you’re on a low-fat eating plan. 

A cup of almonds contains 825 calories. Of that total, 653 calories come from fat. That means roughly 79 percent of the calories in this protein source come from fat. 

There are plant-based protein foods that are a lot lower in fat. Certain choices — like garbanzo beans — get less than 10 percent of their total calories from fat. These plant-based proteins are ideal for a low-fat diet. 

How much plant-based protein do I need?

The Dietary Reference Intake (DRI) recommends a protein intake of 0.36 grams per pound of body weight for adults. That means that you need 54 grams of protein each day for healthy eating if you weigh 150 pounds. 

Keep in mind that this is the bare minimum needed to support health, and a higher protein intake may be advisable in certain circumstances. For example, protein supports muscle building and is vital for increasing muscle mass. In addition, protein-rich plant food helps with weight loss. If you want to reach either of these health goals, you’ll benefit from exceeding the DRI minimum when planning your diet.  

How to select low-fat plant-based protein when grocery shopping

If you’re adding low-fat plant-based protein to your diet, you’ll want to choose the healthiest options available. You’ll need to look at a food’s fat and protein content, but don’t stop there. Consider all the ingredients that each food contains. 

Here are some tips for selecting the healthiest plant-based protein foods for your low-fat diet:

1. Choose low-fat plant foods that are good protein sources

If you want to add protein to a low-fat, plant-based diet, you’ll need to make sure the foods you choose have enough protein to make an impact. And of course, these plant-based protein foods also need to be low in fat. 

A good rule of thumb is to select those with at least 4 grams of protein per serving when choosing protein foods. And look for foods that get less than 10 percent of their total calories from fat. 

2. Avoid highly processed foods, and opt for whole foods

Some low-fat plant-based proteins are highly processed. These foods often have long ingredient lists that contain lots of additives. These additives can be harmful to your health. 

To choose the healthiest plant-based protein, look for whole-food options with minimal processing. For example, dry lentils, oats and beans are whole foods that are healthy low-fat protein sources. 

In addition to being free of harmful additives, plant-based whole foods contain fiber that supports good digestion. 

3. Go organic

Commercially grown plant-based foods often contain pesticides that can harm your health. If you’d rather not include pesticides in your diet, choose plant foods that have been grown organically. 

In addition to being pesticide-free, organic foods have another benefit. According to the Mayo Clinic, studies show that organic plant-based foods may have more nutrients than those that have been commercially grown.  

Most organic foods are certified by the USDA. Look for the “USDA Organic” seal if you want to purchase foods that are organically grown for healthy eating. 

Healthy plant-based protein for a low-fat diet

Here are some healthy plant-based protein foods for your low-fat diet. All of the picks listed get less than 10 percent of their total calories from fat:

• Lentils – 18 grams of protein per cup
• Black beans – 16 grams of protein per cup
• Oatmeal – 5 grams of protein per cup
• Soy milk – 6 grams of protein per cup
• Soy protein powder – 23 grams of protein per scoop
• Edamame – 17 grams of protein per cup
• Low-fat tofu – 17 grams of protein per 100 grams
• Green peas – 8 grams of protein per cup
• Pea milk – 8 grams of protein per cup
• Sweet corn – 5 grams of protein per cup
• Nutritional yeast – 4 grams of protein per tablespoon
• Ezekiel bread – 4 grams of protein per slice
• Amaranth – 9 grams of protein per cup
• Quinoa – 8 grams of protein per cup
• Spirulina – 4 grams of protein per tablespoon
• Spelt – 11 grams of protein per cup
• Teff – 10 grams of protein per cup
• Rice – 4 grams of protein per cup
• Chickpeas (garbanzo beans) – 14 grams of protein per cup
• Navy beans – 15 grams of protein per cup

Next steps

You don’t have to spend time cooking and grocery shopping to add healthy plant-based protein foods to your diet. Fresh N Lean provides meal delivery to ship these meat-free foods to your front door. 

Our plant-based meal plans support those on a vegetarian or vegan diet and are made with whole-food, organic ingredients. They include healthy plant protein foods like lentils and black beans — excellent for building muscle mass, burning fat and adding fiber and essential amino acids to your diet. Subscribe today to have our chef-prepared cuisine delivered to your home or office. 

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The food you eat can dramatically impact your well-being and state of mind. It can make you more likely to experience mental problems like depression. And it can affect your likelihood of developing a health problem like high blood pressure or cardiovascular disease.

We’ll share six healthy habits that can help you optimize your nutrition in this guide.

“First we eat, then we do everything else.” – M.F.K. Fisher

How to build healthy habits regarding nutrition

Healthy eating habits are always a choice. Everything starts with a thought and thought leads to action. If you want to modify your behavior around food, begin by establishing a partnership with your mind. Aim to develop an understanding of how your thoughts and mental state impact your relationship with food. 

Considering all that, here’s some guidance for forming healthy food habits: 

1. Watch yourself

Every scientific experiment revolves around observation. If you want to develop healthy eating habits, there is great value in paying close attention to your behavior regarding food. Specific small steps can help you realize significant improvements in your overall health. 

According to the Centers for Disease Control and Prevention (CDC), if healthy living is a goal, it’s a good idea to create a list of your eating and drinking habits. Use a food and beverage diary to keep track of everything you eat and drink. It will help you identify key patterns, and you may only have to use it for a few days to get the insight you need.  

For example, you might quickly realize that you turn to sweets for an energy rush to help overcome a mid-afternoon slump. Or your food diary may help you see that you use food as a reward system after a challenging day at work. 

As you note your behavior, also observe your mental state. For example, how did you feel as you ate those cookies or french fries? Were you feeling anxious or bored? Depressed or battling lots of stress? Establishing a connection between your emotions and your eating patterns will give you the insight you need to achieve notable health benefits and create meaningful and lasting change. 

2. Know the difference between healthy eating habits and harmful ones

“My doctor told me I had to stop throwing intimate dinners for four unless there are three other people.” – Orson Welles

Change starts with replacing a bad habit with good habits. Food can be your friend or your foe, and certain behaviors impact the nature of the relationship. Here are some examples of behaviors that can cause food to work against you instead of for you:

1. Eating too fast – This can cause you to consume larger portions than your body needs.
2. Eating when you’re not hungry – Many times, eating isn’t a response to hunger; we eat to soothe emotions like boredom or depression.
3. Always eating everything on your plate – Many of us were conditioned as children to eat everything on our plate; as adults, this behavior can lead us to consume more food than we need.
4. Always eating dessert – Desserts often contain sugar and empty calories; they work as an occasional indulgence, but if they’re a regular practice, it’s a good idea to consider breaking the habit.

3. Identify and address your triggers

Once you’ve established the harmful eating habits you want to change, determine the circumstances that trigger the behavior. Here are some examples of common triggers:

• Watching television at home
• Seeing a plate of bagels at your weekly office staff meeting
• Coming home from work without having a plan for dinner
• Walking past your coworker’s bowl of candy at the office
• Having unhealthy snack foods within reach in your kitchen

Once you know your triggers, you’ll be ready to address them and make healthy choices. Of course, you won’t be able to remove yourself from all situations that trigger you, but you can develop creative ways to achieve better outcomes. 

For example, if you know that you like to munch on something while watching T.V., plan to have a healthy snack like celery or carrots on hand instead of candy or cake. Similarly, if you know that the food provided at a staff meeting will be a temptation, bring healthy menu items to help you stay on a nourishing path. 

4. Get real about the impact food has on your health

“The food you eat can either be the safest and most powerful medicine or the slowest form of poison.” – Ann Wigmore

Every action has consequences. Whether we have healthy habits or unhealthy ones, those behaviors lay the groundwork for our future. Unfortunately, chronic disease is a fact of life for too many people, and food plays a role in many of these illnesses. 

The reach of these diseases is tremendous. For example, according to the American Diabetes Association, roughly 10 percent of Americans have diabetes, and the CDC reports that heart disease is the leading cause of death for men and women in the United States. Also, the National Cancer Institute states that roughly 40 percent of men and women will be diagnosed with cancer at some point in their lifetimes.

Research shows that the food we eat impacts our risk for chronic conditions like diabetes, heart disease and certain types of cancer. And numerous studies have linked food with brain impairment and mood disorders like depression.

If you want to create a healthy life for yourself tomorrow, start by fostering healthy food habits today. 

5. Make smart food choices

“To eat is a necessity, but to eat intelligently is an art.” – Francois de la Rochefoucauld

“Good food is healthy food. Food is supposed to sustain you so you can live better, not so you can eat more. Some people eat to live, and some people live to eat.” – Yolanda Adams

So, which healthy foods should we include in our diet? According to Harvard Medical School, not eating enough of the foods listed below is linked with a higher risk of heart disease, stroke and diabetes:

• Seeds and nuts
• Vegetables
• Seafood-based omega-3 fats
• Fruits
• Whole grains

At the other end of the spectrum, research shows overconsuming these foods and nutrients may increase your likelihood of developing diabetes or suffering a stroke or heart attack:

• Sodium
• Processed meat
• Sugar-sweetened beverages
• Unprocessed red meat

Generally speaking, it’s hard to go wrong with whole foods. So, aim to make whole foods the most significant part of your diet. And it’s a good idea to choose organic produce, grass-fed beef and cage-free chicken and eggs. Doing so will help you avoid exposure to harmful pesticides and hormones. 

6. Adopt a lifestyle, not a diet 

These days, we have an almost endless list of options for our diet. If plant-based is your preference, you can go vegan or vegetarian. Many people have found success with keto and paleo diets. And Whole30 is one of the newest eating plans to make an impact. 

Regardless of which plan you choose, it’s important to remember that long-term benefits require long-term action. So, don’t think of your eating plan as a diet; see it as a lifestyle change. And it’s essential to develop healthy habits that support that change. 

For example, if you want to make Whole30 or keto part of your routine, consider subscribing to a meal delivery service that offers these eating plans. Doing so may make it easier for you to establish healthy food habits and stick with your eating plan over the long run.

Fresh N Lean offers meal plans that include Whole30, keto, vegan, high-protein and paleo choices. We make our meals with grass-fed beef, cage-free chicken and organic ingredients, and we deliver to your home or office. 

Want more tips on fostering healthy habits and optimizing your life?

If you want to learn more about healthy behavior as it relates to your diet and other aspects of your life, spend some time exploring Optimize You and our new Optimized Speaker Series. It includes vital tips from top experts to help you supercharge your productivity, creativity, fitness, wellness and mindset. Take charge of your life with Optimize You. 

Visit Optimize You.

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In this guide you’ll learn exactly how to make the most of your time, improve your productivity, and maximize your energy to unlock peak performance. Let’s get started.  

TL;DR 

• To make the most of your brain power, save cognitive tasks for the morning, mundane work for the afternoon, and creative projects for the evening.  
• Use music between 120-145 bpm to tap into peak performance states.  
• Meditate for five minutes a day to help your body recover faster and improve stress resilience.  
• Actively practicing gratitude can increase your performance at work.  
• Wearing certain clothes can significantly improve your productivity and ability to focus.  
• Ashwagandha, L-theanine, and rhodiola supplements can help you improve your mental performance and alleviate fatigue naturally.  
• To get better sleep create a “wind-down” routine, dim the lights, and avoid beer before bed.  

Maximizing Your Time  

Quote: “Timing isn’t everything, but it’s a big thing.” Daniel Pink 

If you want to get more out of your day, you need to master your time. The challenge is, not all hours are created equal. Your decision-making power and energy levels vary throughout the day, so you need to plan accordingly. A good rule of the thumb is to take on highly cognitive tasks in the morning, mundane work in the afternoon, and creative projects in the evening. 

Morning: Cognitive Work (8 am – 12 pm) 

Your brain power is at its peak about two hours after rising. Use these hours to work on your toughest tasks. By scheduling your most cognitively demanding tasks earlier in the day you’ll be able to bring your best to them.  

Afternoon: Mundane Tasks (12 pm – 4 pm) 

According to a study out of Penn State, you’re likely to be more distracted between the hours of 12 pm and 4 pm. Use this time for mundane tasks that don’t require as much critical or creative thinking.  

For example, instead of writing something new, use the afternoon to edit. Instead of scheduling project review meetings in the mornings reserve them for the afternoon.  

Evening: Workout & Creative Tasks (4 pm – 8 pm) 

Studies suggest that your strength and endurance peak between 4 and 6 pm. Plus, scheduling your workout later in the day allows you to release any lingering work-related stress. Pro Tip: avoid working out past 8 pm; working out too close to bedtime can make it harder to fall asleep.  

Between the hours of 6 pm and 8 pm most people experience a rebound of energy. During this “second-wind” research shows that “people are at their most creative.” So, use it to your advantage, and save tasks that require imaginative thinking for later in the day.  

Mastering Your Mindset  

Quote: “Make sure your worst enemy doesn’t live between your two ears.” Laird Hamilton 

The connection between what you eat and how you feel is obvious. Down a glazed donut and you’re going to feel the rush and inevitable crash. But, what about your mental diet? Is what you’re consuming feeding peak performance or damaging your mental health? 

Scientists say we’re living in the greatest time in history, so why are we seeing massive spikes in anxiety, depression, and stress? Overstimulation. Our ancient brains often overreact to our modern world. You’re not designed for constant pings from social media, sensationalized headlines that trigger your nervous system, or ads designed to push your buttons. It’s a lot to process. 

To block out the noise and get in the “zone” you can’t just feed your mind, you need to nourish it. Thankfully, there are plenty of ways to ditch the mental junk food, and prime your mind for success. 

Peak Performance Rituals  

If you study the top athletes, artists, and achievers you’ll find that most of them have personal rituals that bring out their best. The good news is you don’t have to wake up at 4 am, run 10 miles, drink four shots of wheat grass, take an ice bath, and read 1,000 pages to reach your peak. All you need are a couple of consistent practices that work for you.  

Musical Motivation 

Music isn’t just a mood changer; the right song can also snap you into the right mindset for peak performance. Researchers have found that listening to certain songs can bring out specific emotional responses.  

Take it from Jamie Anderson, the most decorated female snowboarder in X-Games History. Before hitting the slopes for a major competition, Anderson listens to “I Know I Can” by Nas. The Olympic champ says the positive lyrics help her build her confidence and get into flow.  

You can use the same practice to prep for your day. Have a big meeting coming up? Trying to get the most out of your gym session? Want to kickstart your Monday strong? The research says to blast upbeat songs between 120-145 bpm. 

Here are a few science-backed playlists to get you started: 

• Workout 
• Productivity 
• Mood Booster 

The Alter-Ego Effect 

Improving your mindset isn’t just an internal process. Whether you’re at the gym, in the office, or WFH, the clothes you wear can make or break your performance. Researchers call this effect “enclothed cognition” and they suggest it holds the key to unlocking potential.  

In a study done in 2012, participants wore identical white lab coats to while they competed on attention tests. The only difference between was how the coats were described. Group one was told they were wearing painter’s coats, while group two was told they were wearing doctor’s coats. In every test, participants wearing “doctor’s coats” were able to focus longer and outperformed the other group. Scientists say “the combination of wearing certain clothes and their symbolic meaning” led to superior performance. 

Similarly, elite performance coach and author of The Alter Ego Effect, Todd Herman, suggests using “totems” or items of clothing to help you tap into different mindsets that improve performance.  

Your totem could be blue light work glasses that tell your brain it’s time for focused work, a headband that brings out your athlete, or a special hat that taps into your creative side. For best-selling author Bob Goff, it’s the latter.  

When he’s working on a new book, he’ll put on his “writer’s hat”, literally. By simply dressing the part, you too can signal your brain to get the in zone and perform even better than you would otherwise.  

Micro Meditations 

Meditation has some surprising benefits when it comes to recovery and performance. According to a study published in the Journal of Sleep, “Athletes who consistently practice meditation can help their body to recover quicker from training, racing, and even injury.”  

Studies have also shown that practicing meditation can help you remain calm under stress and improve your focus and concentration.  

Look, the benefits of meditation are undeniable but actually getting yourself to do it is a different story. Who’s got time to sit down and think zero thoughts for an hour? The truth is, meditation might actually be easier than you think.  

If you come back to first principles, meditation is the practice of focusing on the present. As you bring awareness to your breath each time your mind wanders, you’re training yourself to stay in the moment. It’s as simple as that.  

So, when you focus on your breath that’s meditation. When you sit still for a few minutes that’s meditation. When you close your eyes and think about what you’re grateful for… meditation.  

Five Minutes of Mindfulness 

To reap the benefits of meditation, start with five minutes of mindfulness for the next five days.  

1. Find a Quiet Space 

Sit comfortably, hands on your lap, somewhere you won’t be interrupted or distracted.  

2. Set a Timer 

All you need is five minutes, especially when you’re getting started.  

3. Focus on Your Breath 

Breathe in through your nose and out through your nose.  

4. When Your Mind Wanders 

Gently nudge your awareness back to breathing in and out.  

5. Wrap It Up With Goals & Gratitude 

After your five minutes is up, think of three things you’re grateful and say them out loud.  

Next, think of three things you want to accomplish today, visualize yourself achieving each one.  

Gratitude: The 3x3x3 Method 

One of the most powerful ways to get yourself in the right headspace is with gratitude. Several studies have shown that exercising thankfulness reduces anxiety and stress but what you might not know is it can also improve your performance.

In a study done the by University of Turin, it was discovered that “workers who practiced gratitude performed at a higher level than their less grateful counterparts.” Plus, the gratitude group reported greater job satisfaction. To get started with gratitude, try the 3x3x3 method.  

When you wake up in the morning, write down three things you’re grateful for. Keep it simple. In the afternoon, write down three more things you’re thankful for. Before bed write down three things you experienced during the day that you are grateful for. It’s simple, but it makes a difference. 

Optimizing Your Energy 

Quote: “Keep it whole, organic, and fresh.” Jamie Anderson 

You could have the best mindset and motivation in the world but if you’re not eating right, you won’t be able to sustain your performance.  

What To Eat & What To Avoid 

While there are many competing nutrition philosophies, one thing most researchers agree on is sticking to a diet based on whole foods. So, we went ahead and put together a list of the healthiest foods you can eat to support your energy and performance.  

Eat These: Whole Foods  

• Animal Products: Grass-fed beef, free-range chicken, wild-caught fish, pasture-raised eggs.  
• Fruits: Blueberries, strawberries, blackberries, citrus fruits, bananas, apples, avocados 
• Vegetables: Spinach, kale, broccoli, cauliflower, carrots, tomatoes, garlic, brussels sprouts, green peas, Swiss chard, ginger, red cabbage, sweet potato, collard greens  
• Nuts & Legumes: Almonds, pistachios, walnuts, cashews, pecans, macadamia nuts, hazelnuts (if you have any nut allergies, steer clear).  

P.S. This list isn’t exhaustive; these are just some great options to get you started.  

Avoid These: Processed Foods  

• Deli meats, fried chicken, hot dogs, sausage, bacon, frozen entrees 
• Processed foods, high sugar foods, fries, ice cream  
• Potato chips, cheese fries, canned soup 
• Honey wheat bread, white bread, bagels 
• Margarine, imitation cheese, mayonnaise 
• Ice cream, donuts, fondant, non-dairy coffee creamer, sugar-coated cereal, white sugar, frosting, pancake syrup,  
• White Russian, cranberry juice cocktail, piña colada, bloody Mary  

You might be asking yourself, “Wait, why is it always the ‘don’t’ list that has all of the good stuff on it?” I don’t blame you. Who doesn’t love ice cream? But, it doesn’t do your body or your performance any favors. The havoc sugar reaps on your health and the number of diseases it’s linked to isn’t pretty. So, while there’s nothing wrong with a cheat day, the high sugar, highly processed shit is going to stay on the “avoid this” list.  

Nootropics & Supplements 

Thankfully, nature has tipped the scales and given us some incredible natural herbs to boost your brain power, handle stress, and stay sharp.  

1. Ashwagandha: An adaptogen herb commonly used to help the body adjust mental and physical stress.  
2. L-Theanine: An amino-acid used to improve mental function.  
3. Rhodiola Rosea: An adaptogen herb used to alleviate fatigue.  
4. Caffeine: A natural stimulant used to improve wakefulness and focus. (We recommend consuming your daily dose between the hours of 10 am and 2 pm for best results). 

Superior Sleep: The Ultimate Life-Hack  

Hustle culture gets a lot of hype, and while a strong work ethic is essential to success, it’s not sustainable without proper rest. Healthy brain function, recovery, and energy all depend on getting quality shuteye. Here’s what sleep scientists recommend for getting the most from your sleep. 

Keep It Consistent  

Go to bed at the same time each night and wake up at the same time each morning. Weekends included. Your brain has a 24-hour circadian rhythm and it responds best to regularity.  

Wind-Down Routine  

Sleep scientist and best-selling author Matthew Walker says sleep is more like landing a plane than flicking on off switch. In other words, you need to ease into it gradually with an evening routine. By taking a bath, meditating, or writing tomorrow’s to-do’s can signal to your brain that you’re preparing for bed.  

Hello Darkness, My Old Friend 

To trigger the release of melatonin you need darkness. Studies suggest that the blue light that emanates from your smart devices can inhibit your ability to fall asleep, especially in the last hour before going to bed. An easy practice to fall asleep faster is to dim your lamps and set your screens to warm mode as you’re preparing to get some shut eye.  

Don’t Get Buzzed Before Bed 

If you like a glass of wine or beer to take the edge off of work make sure you don’t go to sleep tipsy. Alcohol can negatively affect the quality of sleep you get.  

Hydrate To Fight Fatigue  

You’ve probably heard that you’re not drinking enough water. But, what you might not know is exactly how it affects your energy levels.  

According to Harvard Medical School, dehydration and fatigue go hand in hand. In fact, 50-60% of your total body weight is made up of water. And, after getting a solid night of sleep your body loses a lot of it. So, the most important time to hydrate is as soon as you wake up. We suggest chugging an 8-12oz glass of water with 1 tbsp of lemon juice. By knocking this out first thing in the morning, you’ll hydrate, energize, and replenish what you lost overnight. 

Optimize You 

As you master your mind, make the most of your time, and give your body the energy it needs, you’ll be well on your way to performing your best every day. 

Want to learn more about how to optimize your performance? Check out our new program, “Optimize You,” to get tips, tricks, and insights from masters in the fields of fitness, health, performance, creativity, and mindset. 

The post How To Perform Your Best Consistently appeared first on Fresh n' Lean.

SUMMARY

A low-fat, high-protein diet is a healthy eating plan that can help you lose weight, build muscle and achieve a more toned and defined body. This diet calls for lean protein foods that support muscle-building and fat-burning. The list of lean foods high in protein includes choices like legumes, skinless chicken and lean cuts of beef. 

Fresh N Lean is a meal delivery service that provides food made with organic ingredients. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer several convenient meal plans: Protein+, Keto, Paleo, Whole30, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

Whether you’re interested in weight loss or muscle-building, a low-fat, high-protein diet can help you reach your fitness goals.

Lean protein foods are at the center of this eating plan. These foods provide protein to help your body burn fat and pack on lean muscle. 

So, what foods have lean protein, and which ones are best suited for your low-fat, high-protein diet? 

In this article, we will:

• Define lean protein foods 
• Offer guidance on choosing foods that have lean protein
• List essential lean proteins

What are lean protein foods?

Many foods are high in protein, but they vary in the amount of fat they contain. Some high-protein foods are also high in fat. Nuts and seeds are good examples; a cup of almonds contains a whopping 74 grams of fat.

Lean protein foods provide lots of protein, and they’re also relatively low in fat. This mix of macronutrients can help you achieve a more chiseled and defined physique. Many people turn to lean protein foods for weight loss. And body-builders often rely on lean protein foods for muscle building.

Many lean protein-rich foods also contain relatively few calories, so they’re excellent choices if you’re seeking to curb your calorie intake. 

How to choose lean protein foods when grocery shopping

When shopping for protein, it’s common to find lean and higher-fat options within the same food category. It sometimes takes knowledge and discernment to distinguish one from the other. 

Here are some tips that will help you choose lean protein-rich foods in the grocery store:

1. Select white-fleshed fish

Fish is an excellent protein source, but some types of fish are relatively high in fat. If you’re shopping for lean protein foods, select white-fleshed fish. This type of fish tends to be lower in fat than fish with darker flesh, such as salmon. Here are some examples of white-fleshed fish:

• Haddock
• Cod
• Pollock
• Halibut 
• Tilapia

So, how much fat and protein will you get from white-fleshed fish? A filet of cod contains just 1.5 grams of fat and a healthy 41 grams of protein. 

2. Opt for white-meat poultry

Whether you choose chicken or turkey, poultry is a protein-rich food. However, some cuts have more fat than others, and it takes some insight to identify the best options for lean meat.

Dark-meat cuts like chicken drumsticks and thighs tend to be highest in fat. If you’re on the hunt for lean protein foods, look for white-meat cuts of poultry; examples include chicken breast, chicken wings and breast tenderloins. 

3. Look for low-fat or nonfat cottage cheese

Cottage cheese contains lots of protein. Regular cottage cheese isn’t that high in fat; it contains 10 grams per cup. But you can slash the fat content by choosing the low-fat or nonfat version.

Low-fat cottage cheese contains 2 to 6 grams of fat per cup. And a cup of the nonfat version contains just 0.4 grams of fat – it’s an excellent addition to your arsenal of lean foods rich in protein.

4. Pick grass-fed beef

Grass-fed beef is lower in total fat than conventional beef, and it offers other advantages. For example, compared to conventionally raised beef, grass-fed beef has more omega-3 fatty acids; these acids support heart health. Also, grass-fed beef provides a higher level of antioxidant vitamins than conventional beef. Overall, it’s a superb lean protein food for those who eat red meat. 

5. Look for lean cuts of beef

Whether you choose conventionally raised or grass-fed beef, look for lean cuts. The leanest cuts of beef often include “loin” and “round” in their descriptor. For example, sirloin steak, tenderloin and round steak are lean cuts. 

If a nutrition label is present, you can check it to determine how much fat a cut contains. So, how much fat does a lean cut of beef have? According to the Mayo Clinic, for every cooked 100-gram serving, a lean cut of beef has less than 10 grams of total fat and less than 4.5 grams of saturated fat. And cuts labeled extra-lean have less than 5 grams of total fat and less than 2 grams of saturated fat per 100-gram serving.

Also, when looking for lean protein foods, opt for meat cuts labeled “Choice” or “Select” instead of “Prime.” Prime cuts tend to be highest in fat. 

Finally, select ground beef that’s at least 95 percent lean. A 100-gram serving of this lean ground beef has about 6.5 grams of total fat. 

6. Choose low-fat tofu

Tofu is a superb source of plant protein, and it’s useful for those who choose not to consume foods made with animal products. Regular tofu doesn’t contain an excessive amount of fat; it has 12 grams of fat per cup, along with 20 grams of protein. But if you choose the low-fat or lite version, the fat content drops to about 1 gram. As such, it’s a great addition to your list of lean protein-rich foods for weight loss and muscle-building.

7. Select low-fat or skim milk

Whole milk is high in healthy protein (8 grams per cup). It contains about 8 grams of fat per cup; you can slash that number by choosing low-fat and skim (nonfat) versions. For example, milk with 1 percent fat has just 2 grams of fat per cup, and a cup of skim milk has a mere 0.2 grams of fat. Choose the low-fat or skim version when including milk in your lineup of lean proteins.

Essential lean protein foods

Here are some lean proteins to add to your shopping list:

• White-meat chicken or turkey (consume skinless, since the skin adds fat)
• Lean ground beef
• Sirloin steak
• Beans such as kidney beans, garbanzo beans, black beans and navy beans
• Lentils
• Low-fat or nonfat cottage cheese
• Low-fat tofu
• White-fleshed fish such as cod and halibut
• Edamame
• Low-fat or skim milk
• Shrimp
• Egg whites
• Bison
• Peas
• Soy protein powder
• Whey protein powder

Next steps

If you want to boost your protein intake and add more lean proteins to your diet, subscribe to Fresh N Lean. We deliver our chef-prepared high-protein meals to your home or office, and we make them with organic ingredients. Our menu includes everything from bean and lentil dishes to cod and grass-fed beef options. 

The post Lean Protein Foods for a Low-Fat, High-Protein Diet appeared first on Fresh n' Lean.

SUMMARY

Some keto-recommended foods are healthier than others. The best keto foods brim with nutrients that support wellness; these menu items include healthy fat and adequate amounts of protein. Some of the best keto foods to eat are choices like grass-fed beef, wild-caught salmon, cage-free eggs and organic nuts.

Fresh N Lean is a meal delivery service that provides food made with organic ingredients. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer several convenient meal plans: Protein+, Keto, Paleo, Standard Vegan, Whole30 and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

The keto diet is all about lowering carb intake to reach ketosis; once you’re in this state, the body can burn fat more efficiently. 

For this reason, many people choose a keto diet to help with weight loss or fat reduction. 

A keto diet can be great for your health, but not all keto diets are healthy. For example, a long list of low-carb foods will put you in ketosis, but some of these foods are highly processed; including them in your keto diet may have undesirable consequences for your health and wellness. 

So, what are the best foods to eat on keto? Let’s take a look. 

In this article, we will:

• Explain some keto basics
• Discuss how to choose the best keto foods for a healthy diet
• List the best keto foods to eat for your health
• Share a simple way for you to access some of the top foods for keto 

Keto diet basics

Many people have used the keto diet to help them reach their fitness goals. This diet supports weight loss; if you’re looking to trim some fat and achieve a more defined body, a ketogenic eating plan may be an ideal fit. 

With a keto diet, most of your calories come from fat. There is a moderate amount of protein allowed and very few net carbs. That means high-carb foods – such as most bread, pasta and pastries – are limited if you’re on this eating plan. And to stay within the guidelines of this low-carb diet, you’ll need to avoid starchy vegetables and foods with lots of added sugar. 

There are many keto-recommended foods, but not all of them are great for your health. Some keto-friendly foods are highly processed and contain undesirable ingredients. For example, some are high in sodium; studies link excessive sodium intake with high blood pressure. Other keto foods contain additives like trans-fatty acids and monosodium glutamate (MSG); research links MSG with conditions like obesity, and trans-fatty acids are a risk factor in heart disease. 

On the other end of the spectrum, the best healthy keto foods contain nourishment that supports you on your wellness journey. These keto choices are whole foods free of hormones, pesticides and antibiotics. You can count on these foods to provide the nutrition you need to feel and look your best. 

How to choose the best keto foods for health and wellness

If you’re looking to improve your health, here are some tips for selecting the top foods for keto:

1. Go organic. Organic produce is free of harmful pesticides that can compromise your health. Choose organic foods for your ketogenic diet. 
2. Select protein options that are cage-free or pasture-raised. When purchasing protein foods like chicken or beef, look for cage-free or pasture-raised options. Protein foods raised in these conditions have notable health benefits. For example, according to the Mayo Clinic, grass-fed beef has more heart-healthy omega-3 fatty acids and more antioxidant vitamins than conventionally raised beef. 
3. Choose wild-caught seafood for your keto diet recipes. Most of the fish sold in stores comes from farms. Fish raised in farms are more susceptible to disease than fish in the wild, and they’re often given antibiotics to counter infection. These antibiotics remain in the tissue and may cause health problems in people who eat this type of seafood. Antibiotics aren’t an issue with wild-caught fish. And studies show that fish caught in the wild tend to be richer in certain nutrients, such as calcium and iron. If seafood is on the menu, look for wild-caught options. 

Best keto foods

Here are some of the best healthy keto foods for your diet, listed in no particular order:

1. Grass-fed beef

Grass-fed beef provides healthy nutrition, and it’s a nourishing addition to your keto recipe plan. It’s higher in healthy fats than conventionally raised beef, and it contains valuable antioxidants like vitamin E. 

2. Cage-free chicken and eggs

When shopping for eggs, chicken breast or chicken thighs to cook with your air fryer, look for options from a cage-free environment. Cage-free chickens live in more humane conditions than those faced by conventionally raised poultry, and they’re less likely to be infected with diseases like salmonella. Also, some studies show that eggs from cage-free chickens have a healthier nutritional profile than those from conventionally raised birds. 

3. Wild-caught seafood

Seafood caught in the wild is one of the best keto foods to add to your diet. It’s free of the antibiotics sometimes present in farm-raised fish. All types of wild-caught seafood are keto-friendly, including shellfish. Here are some examples:

• Salmon
• Tuna
• Cod
• Shrimp
• Mackerel
• Oysters
• Mahi-mahi
• Anchovies
• Trout

4. Low-carb vegetables

Vegetables sometimes get overlooked by keto dieters. However, there are low-carb options in this food group that support your keto lifestyle. Including these foods in your keto eating plan is important since they’re a source of vitamins, minerals and fiber. Here are some low-carb veggies that belong on your list of keto diet foods:

• Cauliflower
• Cabbage
• Broccoli
• Asparagus
• Brussels sprouts
• Zucchini 
• Celery
• Spinach 
• Kale
• Tomatoes

5. Healthy fats

Healthy fats are among the best keto foods for your diet. Fat plays a dominant role in the keto diet. Some fats have undesirable health consequences, so choosing options that support wellness is essential. Here are some healthy fats to consume on your keto journey:

• Avocados
• Coconut oil
• Olive oil
• Grass-fed butter
• Ghee
• MCT oil
• Sesame oil

6. Organic nuts and seeds

Nuts and seeds are ideal keto foods because they are high in fat and low in carbs. Also, nut butter and seed butter made with these foods work well with a keto eating plan. Here are some nuts, seeds and nut butter options to add to your menu:

• Almonds
• Chia seeds
• Walnuts
• Almond butter
• Pecans 
• Pecan butter
• Hazelnuts
• Hemp seeds
• Flax seeds
• Sunflower seeds
• Pumpkin seeds

7. Organic dairy products

Milk isn’t the best choice for keto dieters. However, other dairy products are ideal keto foods. The list includes cheese, cottage cheese and full-fat Greek yogurt. 

A convenient way to add the best keto foods to your diet

Finding healthy keto foods at your grocery store can sometimes be challenging. Not every supermarket stocks items like wild-caught fish or grass-fed beef. 

If you want to include the best keto foods in your diet, a convenient approach is to subscribe to a meal delivery service. These services provide you with healthy keto food shipped straight to your door.

Here at Fresh N Lean, we offer a keto menu that includes organic ingredients, cage-free chicken and grass-fed beef. We also offer wild-caught seafood, including delicious fatty fish like tuna and salmon. Our meal delivery service can add ease and simplicity to your keto eating plan. 

Next steps

If you want to skip the hassle of balancing macros and shopping for groceries, subscribe to Fresh N Lean. Unlike meals delivered by companies like Green Chef, our food doesn’t require cooking or meal prep; all you need to do is warm it up for a minute or two in the microwave. And unlike competing companies like Territory Foods, we make our meals with organic ingredients. We deliver our chef-prepared keto diet food to your home or office. 

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