10 Healthy Snacks For Weight Loss and Wellness

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Contrary to popular belief, snacking is actually very beneficial. It helps to refuel your body, maintain blood sugar and energy levels and control your appetite.

10 Healthy Snacks For Weight Loss and Wellness

Healthy snacking will help your body get the nutrients it needs and help you avoid overeating at meal times.

Indulge in these guilt-free snacks. Remember we encourage an anti-inflammatory, low-glycemic, paleo-style diet for weight loss and wellness. A body must get healthy before it can lose weight.

1. Fruit and Yogurt Parfait.Organic plain yogurt is best. Yogurts with added flavors are higher in sugar. Instead, flavor your yogurt with fruit. Blueberries are an excellent choice as they have a lower glycemic content that will help balance blood glucose and insulin levels.

2. Romaine Lettuce Wrap With Organic Turkey and a Slice of Raw-Milk or Skim Mozzarella Cheese.

Romaine lettuce contains the highest nutritional and fiber content of all lettuce. Turkey is 94% protein which helps you to lose weight by boosting your metabolism and decreasing hunger. Adding raw milk grass-fed cheese not only adds flavor but also adds calcium without any harmful hormones or preservatives. A great source for grass-fed wild meat, game and poultry is at U.S. Wellness Meats.

3. Veggie Sticks With Cottage Cheese Dip. Non-starchy vegetables contain almost eight times the amount of fiber found in whole grains. Fiber is essential for a healthy digestive system. Fat-free organic cottage cheese makes an excellent low calorie snack.

4. Shrimp Cocktail Shrimp is 90% protein. Try dipping it in some cocktail sauce for a low calorie, high protein snack.

5. A Handful of Nuts. Walnuts are the best choice as they're rich in protein and fiber but they also contain a high dose of omega 3 fatty acids (good fats) as compared to other nuts. Healthy fats help lower your risk of disease. Omega-3s are anti-inflammatory, meaning they help prevent inflammatory diseases such as stroke or heart disease. People who are overweight are actually suffering from an inflammatory condition.

6. Celery Sticks and Almond Butter. This is a great combination of protein, monounsaturated fat and energy. Almond butter is a healthier alternative to peanut butter as it contains no added ingredients or preservatives and better fats. (peanuts are a legume not a nut)

7. Deviled Eggs. Eggs are very high in protein which makes them a great snack. My Guacamole Deviled Eggs are a great high-protein healthy snack with good fats.

8. Herring Wraps. Buy a few tinned containers in a few different flavored sauces such as tomato or tangy mustard, herring fillets are high in omega 3 fish oils. Don't but if they are in soybean oil. Try wrapping them in a few leaves of romaine lettuce.

9. Banana Nut Pop. Dip a banana in plain organic yogurt and roll in walnuts or coconut. Freeze. Yummy!

Bananas are a great source of fiber and potassium. They do have a high sugar content so eat in moderation. Coconuts have anti-microbial, anti-viral and anti-bacterial properties and are one of the best sources in the world for MCFA (medium-chain triglyceride fatty acids)

10. Lemon Tuna Avocado Snack. Halve an avocado and scoop out the flesh. Mix with lemon juice and tuna. Serve in the shells. Good protein, good fat.

Avocado's are high in monounsaturated fat and potassium. Tuna is a great source of protein, omega-3 fatty acid and is very nutrient-dense. Protein builds muscle which in turn burns more calories to help you lose weight.

And here's your BONUS snack idea....

***Smoked salmon.

Don't get salmon that's been smothered in brown sugar. Salmon is one of the best sources of protein and healthy fats on earth. Always try to buy wild-caught and not farmed raised (fed grains).

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Almond Pancake Toppings

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Absolutely nothing is more boring than pancakes with no toppings. Has anybody in ever eaten a pancake with no syrup or fruit or something on top? Doubt it.

Almond Pancake Toppings

Here are some preferred almond pancake toppings of mine:

Butter

This really is very first on my list mainly because its important to every thing else. None of your toppings will taste to their complete potential without a healthful smathering of butter all over your almond pancakes. As my mom used to say: "Butter would make everything taste far better!"

Almond Butter

Just like peanut butter - almond butter is just ground up nuts. It's very best to not buy the brands with additives. It's odd that you need to acquire the much more high priced brands to avoid additives like sugar, guar gum and so forth. All you'll need is plain old crushed up almonds, possibly with some added salt.

It might seem weird to top almond pancakes with almond butter - and also weirder when you substitute cow's milk with almond milk within the actual pancake recipe as I do. But due to the fact the pale/primal eating plan is what brought me to almond-based dishes in the very first spot, its a all-natural topping for me. And considering that peanuts don't fit with the primal/paleo diet, I don't advocate peanut butter - though it won't kill ya

Honey

Honey is pure sugar - correct. But as opposed to that more popular topping - maple syrup - honey has several well being benefits when you consume the raw stuff.

Raw honey - the sort that is definitely unheated, unfiltered and un-everything - is so healthful that raw manuka flower honey - essentially the most potent variety from New Zealand - has killed MRSA bacteria in laboratory tests. Its because of anti-bacterial properties of particular kinds of pollen inside the honey.

Anyway - honey could be the way to go for a sweet and comparatively healthful almond pancake topping.

Fruit

On the subject of fruit and almond pancakes (or any kind of pancakes) - fresh is really not better. Frozen fruit - particularly berries - are truly much better for the reason that when thawed the juices ooze out of them and soak the pancakes. Fresh cut strawberries or peaches for instance - just don't have the goopy, gooey consistency that make a fantastic almond pancake topping.

So:

1. Thaw a cup of frozen mixed berries inside the microwave
2. Dump the berries and juice all on the top of your almond pancakes
3. If that ain't sweet enough, drizzle some honey on leading, as well

Chocolate

Chocolate sauce - or melted hunks of chocolate - is entirely yummy but not for everyone because it tends to make for a thick, sticky pancake. If you want the antioxidant and low-sugar rewards then stick with dark or semi-sweet chocolate, not milk chocolate.

Syrup

I do not need to explain this one particular do? Just make sure to pre-spread the pancakes with a lot of butter!

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What is a Gluten Free Weight Loss Diet?

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The gluten free weight loss diet started out as a kind of recommended diet for those with celiac disease. However, due to the onset of diet fads, the gluten free weight loss diet became recognized even those who are not diagnosed with the disease. A lot of people are self-diagnosing just so they can buy gluten-free products and start losing weight. Remember that a lack of understanding of diets can lead to complications and side effects that may even lead to more weight gain so before jumping into the bandwagon of the gluten free weight loss diet, make sure that you are properly informed on what it can do for you.

What is a Gluten Free Weight Loss Diet?

The person with celiac disease

Gluten is a protein component that can be found on barley, oats, triticale, wheat, and grains. A person with celiac disease has a small intestine that is sensitive to gluten. In fact, even small portions of gluten can cause them harm. There are no known causes for the disease but it is believed that there are environmental and genetic factors involved. There is still no cure but it can be managed with a gluten-free diet. If left untreated, it can lead to a variety of disorders like osteoporosis, malnutrition, and infertility.

What the diet can do

The gluten free weight loss diet contributes to the recovery of the small intestine as well as in aiding in the absorption of important nutrients. With this diet, you avoid all types of food that have rye, barley gluten, and wheat. Examples of foods we love to eat but contain gluten are breads, pizza, pasta, malted breakfast cereals, bagels, and crackers. Oats are also avoided and you have the option whether to avoid or limit your intake of milk. Beer products, non-alcoholic and alcoholic beverages are also avoided.

What you can eat

With a gluten free weight loss diet, you can still eat any of the following food products since they naturally do not have gluten:

1. Fresh, dried, canned, or frozen fruits and vegetables as long as they do not have thickening ingredients and additives that have gluten.

2. Starches and flours made from rice, soybeans, tapioca, corn, and buckwheat.

3. Dairy products like cheese. However, avoid these products at the beginning of your treatment for celiac disease.

4. Eggs

5. Alcoholic beverages like wine and liquor like brandy, whiskey, ciders, and liquers.

6. Unprocessed meat products

7. Frozen or canned meat products, provided that they do not have any sauce.

8. Cereal products made from corn, lentil flour, rice bran, amaranth, lentil flour, psyllium, and polenta.

9. Rice crackers, rice crispies, corn tortillas, taco shells made from corn.

10. Gluten-free pasta, bean or rice vermicelli, buckwheat noodles, and rice noodles.

11. Condiments like tomato paste, jam, honey, cocoa, vinegar, honey, tahini, and some salad dressings and sauces.

12. Snacks like plain corn chips, plain chocolate, and popcorn.

13. Drinks like coffee, tea, mineral water, and spirits.

A few precautions

Be careful when buying foods that are labelled as "wheat-free" because it does not necessarily mean that they are gluten-free. When buying food, read the ingredients on the labels and be aware of the kinds of hidden gluten like those that can be found in different food additives and medications. Also, be aware that there are products that have "modified food starch" written on their labels because they may contain gluten.

Do not self-diagnose

Never self-diagnose that you have celiac disease. Before going on a gluten free weight loss diet, make sure to check with your doctor first. Only your doctor can give you the right diagnosis by showing that your bowel lining is damaged through endoscopy, blood tests, or by performing a biopsy on your bowel. More importantly, it is advised that you do not go on a gluten free weight loss diet before going to the doctor for a real diagnosis.

Stuff to remember

The gluten free diet may seem a little overwhelming at first. However, with enough knowledge, information and support, you can incorporate the diet into your lifestyle without any problems. Having celiac disease does not mean you have to stop eating majority of your favorite foods because despite several restrictions, you can still enjoy a variety of foods included in the diet. Furthermore, if you need more information on celiac disease and gluten free diets, you can consult a gastroenterologist, your doctor, or a credited/licensed dietitian or nutritionist.

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The Pasta Diet

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Dieting is a major industry, with so many different plans and programs for sale. However, by living a healthy lifestyle, you don't need to take drastic measures to lose weight and indeed, you don't need to splash out on any fad diet plan. In this article we will look at the traditional pasta diet, which is a healthy and safe way to lose weight gradually.

The Pasta Diet

The pasta diet, as the name would suggest, focuses mainly on a diet of pasta in different combinations. As well as being very cheap and easy to make, this diet is also very healthy, and can give you the necessary energy to undertake exercise as part of a larger weight loss program. The basic premise is that by cutting down other foods, and increasing frequency of meals, you can increase and train metabolic rate to process calories more efficiently. Additionally, this means any exercise undertaken will be more calorie-heavy, which will ultimately burn more calories to lose weight.

It is suggested that one pound in weight equates to 3000 calories. This means by running through an excess deficiency if calories, you lose weight. It is a simple calculation - burning more calories will burn weight. In order to increase the amount of calories burned through exercise, it is vital to increase metabolic rate. By choosing 5 to 6 meals a day of a smaller overall portion size, you can keep your metabolic rate ticking which will ultimately burn more calories.

To lose weight on the pasta diet, you should prepare 5 to 6 pasta meals every day. A good guideline to follow is two generous fistfuls of pasta per person. Additionally, you should avoid adding sauces other than chopped tomatoes and cheese. These should create healthy meals, which encourage the metabolism to run through more calories which should additionally aid healthy weight loss.

Whilst on the pasta diet it is crucial to exercise regularly. Because pasta is high in carbohydrates, failure to burn off these calories can actually lead to increasing weight. However, by exercising regularly, you will notice fantastic results very quickly, which will lead to an overall improvement in your health and appearance, as well as reducing the likelihood of heart attacks and strokes.

One of the most important things to remember during the course of any diet is to combine the specific requirements with a course of exercise. Only by combining the two will you see effective results which will last long term.

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Simple Paleo Ice Cream Recipe

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It's the festive season and watching relatives and friends gorge themselves on ice cream and tasty sweets can be painful when you're trying to stay healthy and stick to a rigid nutrition plan. I know as a follower of the paleo diet the hardest thing for me to adjust to was the lack of desserts and sweets for the paleo follower. However there is hope, by replacing regular milk with coconut milk and swapping the ultra heavy chocolate and sugar filling for natural fruits and nuts we can create gorgeous and equally delicious recipes for the paleo diet follower.

Simple Paleo Ice Cream Recipe

I got creative earlier and here's a simple tried and tested ice cream recipe to sate the sweet tooth of the Paleolithic patron. The trick with this is preparation and smoothness, as it's tricky at first to stop the eggs from scrambling, which completely ruins the dish. Make sure the temperature is warm enough to melt the ingredients but not too hot to make them curdle and boil, once you've got this right though you will never look back.

Ingredients:
* 400ml coconut milk
* 2 large eggs
* 3 tbsp honey
* 1/4 cup blueberries
* 1/2 cup processed strawberries
* 2 tsp cinnamon

How to make:
1. Place a heat proof bowl over a simmering pot of water. Make sure the bowl is wider than the pot so it sits on top comfortably and there is enough space under the bowl to ensure no part of it comes in direct contact with the water.

2. Place the strawberry, blueberry and honey into the bowl and heat until it's warmed through but ensure heat is low enough to prevent boiling.

3. Separately whisk the eggs. When they are thoroughly whisked slowly mix in a quarter of the wet mixture with a mixing spoon, slowly and delicately. Ensure the eggs don't scramble by maintaining a warm but not boiling temperature and constantly stirring with your spoon. Continue until all of the wet mix is mixed in and a thick creamy sauce is created.

4. Let the mixture cool off before placing into the fridge.

5. Place the mixture in a container and place in the freezer. Remove every 25 minutes for 2 and a half hours until you have a creamy ice cream.

This is a recipe that I love but it is easily customisable. Try varying the fruits in the mix and garnishing with nuts, cinnamon or any other flavours you fancy. Even sweeteners to help bring out the sharpness and taste.

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Simple Paleo Ice Cream Recipe

Paleo Sauce:

It's the festive season and watching relatives and friends gorge themselves on ice cream and tasty sweets can be painful when you're trying to stay healthy and stick to a rigid nutrition plan. I know as a follower of the paleo diet the hardest thing for me to adjust to was the lack of desserts and sweets for the paleo follower. However there is hope, by replacing regular milk with coconut milk and swapping the ultra heavy chocolate and sugar filling for natural fruits and nuts we can create gorgeous and equally delicious recipes for the paleo diet follower.

Simple Paleo Ice Cream Recipe

I got creative earlier and here's a simple tried and tested ice cream recipe to sate the sweet tooth of the Paleolithic patron. The trick with this is preparation and smoothness, as it's tricky at first to stop the eggs from scrambling, which completely ruins the dish. Make sure the temperature is warm enough to melt the ingredients but not too hot to make them curdle and boil, once you've got this right though you will never look back.

Ingredients:
* 400ml coconut milk
* 2 large eggs
* 3 tbsp honey
* 1/4 cup blueberries
* 1/2 cup processed strawberries
* 2 tsp cinnamon

How to make:
1. Place a heat proof bowl over a simmering pot of water. Make sure the bowl is wider than the pot so it sits on top comfortably and there is enough space under the bowl to ensure no part of it comes in direct contact with the water.

2. Place the strawberry, blueberry and honey into the bowl and heat until it's warmed through but ensure heat is low enough to prevent boiling.

3. Separately whisk the eggs. When they are thoroughly whisked slowly mix in a quarter of the wet mixture with a mixing spoon, slowly and delicately. Ensure the eggs don't scramble by maintaining a warm but not boiling temperature and constantly stirring with your spoon. Continue until all of the wet mix is mixed in and a thick creamy sauce is created.

4. Let the mixture cool off before placing into the fridge.

5. Place the mixture in a container and place in the freezer. Remove every 25 minutes for 2 and a half hours until you have a creamy ice cream.

This is a recipe that I love but it is easily customisable. Try varying the fruits in the mix and garnishing with nuts, cinnamon or any other flavours you fancy. Even sweeteners to help bring out the sharpness and taste.

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The Gluten Free Diet

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Celiac disease is an auto-immune disease that is triggered by the consumption of gluten. Gluten is protein found in grains like wheat, rye, barley and other related grains. Patients with celiac disease the lining of the small intestines is injured by gluten. Injured intestines results in weight loss, bloating, diarrhea, gas, abdominal cramps and nutritional deficiencies. If gluten is removed from the diet the intestinal lining has a chance to heal.

The Gluten Free Diet

If you have celiac disease you should remain on a gluten-free diet throughout life. A registered dietitian should be consulted. A gluten free diet is not easy. Grains are used in the preparation of many foods. Reading the ingredient's name may not disclosure the inclusion of gluten. Examples would be oats. Oaks are suppose to be safe for gluten patients but can be cross-contaminated if processed in the same facilities as wheat.

Foods to avoid:

Wheat-Bread
Barley-Cereals
Rye-Crackers
Farina-Croutons
Graham Flour-Pasta
Semolina-Cookies
Durham-Cakes & Pies
Bulgur-Soups
Kamut-Gravies
Matzo Meal-Sauces
Spelt-Salad Dressing
Tritical-Beer
Oaks (maybe cross Contaminated)-Candy
Spelt-Amaranth

Many everyday products contain Gluten

Food additives, malt flavoring, modified food starch and etc.
Many vitamins and medications use gluten as a binding agent
Lipstick and lip balms
Toothpaste
Postage stamps (only used the self adhesive
Play dough

Gluten Free Safe Foods:

Fresh poultry, fish and meats (cannot be marinated, breaded or basted coated)
Most dairy products
Fresh fruit and vegetables
Rice
Potatoes
Gluten free flours (rice, soy, corn, potato)
Wine and distilled liquors, ciders and spirits
Note: "Wheat-Free" does not mean gluten free. These products may still contain gluten.

"Gluten-Free" produces are safe. There are an increasing number of Gluten-Free products on the market. Additionally, there are gluten free substitutes for gluten-containing foods. If you cannot find gluten-free products at your local market try specialty grocery stores. For more information check with a Celiac Support Group.

Gluten-Free Diet: GF Recipes: Southwestern Chicken Lasagna

Ingredients:
Serves 4

8-10 uncooked DeBoles Rice Lasagna
1 pound coarsely ground chicken
1 egg or egg substitute
2 cups low fat ricotta or cottage cheese
1 cup reduced fat cheddar or Monterey Jack cheese
2 cups cooked beans (kidney or pinto), mashed
1/2 cup water
1 teaspoon cumin
1/2 teaspoon garlic powder
1 cup prepared picante sauce, divided in half
1 small can chopped green chilis
2 cups crushed stewed tomatoes

Directions:
Mix egg and both cheeses in a bowl. Saute chicken in skillet until cooked. Add coarsely mashed beans, water, cumin, garlic powder, 1/2 cup picante sauce and the chilis. In separate bowl, mix tomatoes and remaining 1/2 cup picante sauce. In 9x13 inch pan, layer as follows: tomato sauce, noodles, chicken/bean mixture, cheese mixture. Then repeat. COVER and bake at 350 degrees for 1 hour or until done.
Provided by: Celiac Sprue Association

Gluten-Free Diet: GF Recipes: Rice Pudding

Ingredients:

1 cup cooked brown rice
1 Tablespoon margarine or butter
1 cup cooked white rice
2 eggs, well beaten
2 cups milk
1/4 teaspoon salt
1/2 teaspoon GF vanilla
1/3 cup sugar
1/4 cup raisins (optional)
nutmeg

Directions:
Mix ingredients together. Put in buttered 1 1/2 quart baking dish. Bake at 350 degrees for a total of 60 minutes. Stir every 20 minutes and sprinkle lightly with nutmeg after the 2nd stirring. Serves 5.

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