Training Injury Prevention

Training Injury Prevention

Posted on by lilgypsywolf
Tagged Leave a comment

Training injury prevention is vitally important, yet often overlooked. Fitness professionals say that it is one of most common and highly preventable medical issues in the gym. It only requires a little time and consideration to preclude many types of muscle strains and sprains.

Prime Yourself

Training injuries can be extremely painful and knock you out of competition. You should treat your body like a finely tuned machine. This includes burning only clean fuel and proper tune-ups.

You should prime your muscles before working out. There are many kinds of warm-up routines and you should choose yours to suit your fitness program. Stretches prepare your heart and lungs for the demands of workouts. This gets your blood flowing and psyches you up mentally. Never allow time constraints to interfere with properly priming yourself for physical activity.

Try to create a warm-up routine which mimics your workout, but at a lower intensity. For example, Tai Chi and Yoga are great for those who regularly participate in moderate levels of physical activity. Both are excellent you’re your psychological health as well.

Warming up prior to every session conditions your body to expect a certain activity level. It is necessary to adjust it as you modify your fitness routine. This will signal your muscles and your mind to prepare for increased demands.

It is also important to make these adjustments in increments to prevent over training. Placing increased demands on your body too quickly can cause severe muscle damage. Ensure that you maintain proper form during the evolution of your routine.

Fuel your Training

Nutrition and hydration are keys to training injury prevention. They are also central to your overall conditioning results. Nutrition should be based upon the type of demands which you place on your body. Remember that protein, healthy fats, and carbs are critical to your macronutrient balance.

You should drink plenty of liquid before, after, and during your sessions. Your body loses an average of 10 ounces of fluid per 20 minutes of physical activity. Ensure that you replenish these losses throughout your workout routine as well as the day.

Make sure that you take time to recover when you are feeling under the weather. Your body requires increased amounts of hydration and nutrition when you are sick. You fuel your body and allow it to rest for speedy recuperation.

 

Gear Up

Training injury prevention should include your attire. Your clothes should be comfortable, fit your routine, and maintain your body temperature regardless of the weather. Nylon outer layers can protect your body against wind and cold moisture. Inner layers designed from cotton or polypropylene wick away sweat.

Your shoes are a critical element of your workout attire. They should fit your feet properly and your fitness program. Your feet are responsible for absorbing the shock from all your physical activity. Your shoes should be designed to protect your feet and prevent training injuries.

Training to prevent injuries can reduce down-time. In the event that you are injured, you must allow your body to heal. This means increasing rest and reducing your workout, at least for a short time. Ignoring your body could result in further muscle damage.

While not all are, most athletic injuries are preventable. Warming-up properly prepares you physically and mentally for upcoming physical activity. Training injury prevention can also enhance the healing process. This results in fewer lost gym days, if you are ill or injured. Make sure that your warm-up routine is appropriately suited to your fitness regimen. Ensure that you are ready to take on the world both inside and out.

Avoiding the Top 5 Additives

Avoiding the Top 5 Additives

Posted on by lilgypsywolf
Tagged Leave a comment

It is said well more than 300 chemicals are used in food manufacturing today. Part of them have been blamed for everything from migraines to cancer. Some segments of the food industry claim these ingredients enhance flavor and add value. Those who want to eat clean and get fit should consider avoiding the top 5 additives.

Additive Argument

Centuries ago people began using sugar, salt, and vinegar to preserve foods. This helped cultures survive harsh winters when none could be grown or hunted. Modern food processing includes ingredients for long-term preservation, convenience, and palatable pleasure.

Additives are used to maintain food freshness and prevent spoilage. Some inhibit and/or retard the development of dangerous microorganisms. This protects consumers from bacteria borne illnesses such as botulism.

Chemicals are included to enhance the texture, flavor, and appearance of products. Certain ingredients are added to ensure that the product blends smoothly. Specific additives are used to maintain package environment and prevent clumping. Other components are said to increase their nutritional value.

Many of these elements are sought after consumer benefits. Just adding water and throwing it the oven or popping it in the microwave makes life a bit simpler. If it is simple, flavorful, and says it is nutritious, you are much more likely to continue buying it. This mean you and manufacturers benefit to some degree, but at what cost to whom?

Avoid the Top 5 Additives List

MSG is short for monosodium glutamate and is included in tons of prepackaged foods, beverages, and seasonings. It is believed to be responsible for many unwanted reactions. MSG is not only used in food processing, but can be purchased by itself to sprinkle on your meal.

Consumers have also reported sensitivities to sodium nitrate and sodium nitrite. These chemicals are most commonly used in meat processing. They serve a number of purposes such as retarding microbial development, preventing rancidity, and providing a red hue.

BHA and BHT represent the chemicals butylated hydroxy anisole and butylated hydroxytoluene, respectively. They are used to prolong the shelf life of products like cereal, drink mixes, and add water type convenience foods. If you examine the labels you will find them lurking in cosmetics, personal care products, and the food packaging itself as well.

Avoiding the top 5 additives should include trans-fats for a variety of reasons. It occurs naturally in foods and most people are going to consume a certain amount in their daily diets. Increased levels of trans-fats have been linked to the development of cardiovascular diseases and other disorders. Partially hydrogenated oils are trans-fats used in manufacturing countless products. This means you may be consuming much higher levels than you realize.

High fructose corn syrup is a popular commercial sweetener derived from corn starch. Most people are aware that it is used in the production of soft drinks, packaged cakes, and other commercially prepared snacks. You may even find it on the label of store bought jerkies. Look for it in foods promoted as health as well.

  • Lunch Meat
  • Whole Grain Bread & Pasta
  • Peanut Butter
  • Yogurt
  • Dried & Packaged Fruit
  • Processed Juice
  • Energy & Protein Bars
  • Nutritional Shakes & Drink Mixes
  • Meal Replacements

Many people claim that some of these food additives can cause a wide variety of medical issues and exacerbate others. Certain individuals are sensitive to specific chemicals resulting in symptoms from allergic reactions to nausea. While avoiding the top 5 additives, keep in mind that too much of anything can be bad for you. Read the labels and monitor your moderation, especially if you experience sensitivities.

muscle building nibbles

Nighttime Muscle Building Nibbles

Posted on by lilgypsywolf
Tagged Leave a comment

No snacks before bedtime is one of the most common diet tips in the world. Not only is this the pits in practice, but it is counterproductive to many health goals. There are several nighttime muscle building nibbles that are delicious and nutritious. You simply need to choose your bedtime snacks wisely.

Starvation Mode & Myth

Reducing or increasing calories is an excellent weight management tool. This is also something which should be accomplished in increments. Your body must be allowed to adjust to the change. You should also keep a close eye on the balance of macro and micro-nutrient you consume to fuel your body. You should never starve your body.

When you severely reduce your caloric intake, your body goes into a self-preservation mode. This means when you do eat, your body stores these calories because it believes you are starving. Regardless of your health goals, you require a specific number of calories to maintain homeostasis. This includes daily bodily functions, but not much physical activity. Those who are routinely physically active must account for additional calories as well. All of them should be obtained from nutrient dense, whole foods.

Balancing your daily caloric intake assures your body that you are not starving. This is one reason many dieticians recommend eating smaller, more frequent meals. This type of diet generally includes two snacks, one of which is at bedtime. While you sleep, your body requires fuel to perform repairs and basic functions. Muscle building nighttime nibbles can actually help you achieve your health goals.

Protein Synthesis Snacking

As mentioned above, snacking at bedtime can help you achieve your health goals. When you exercise you not only burn calories, but create micro tears in your muscle fibers. Your body synthesizes protein and repairs muscle damage while you sleep. It is important to provide the appropriate fuel for this vital work. Muscle building nighttime nibbles are snacks which boost protein synthesis and enhance micro-tear repairs.

Casein protein is one of the most commonly recommended supplements for protein synthesis. You can power your body with casein protein by munching on cottage cheese. Some body builders suggest combining it with peanut butter; however, that may not please everyone’s palate. Tomatoes are high in many anti-oxidants including lycopene and pair nicely with cottage cheese.

Greek yogurt is another healthy source of casein protein which is available in plain and a wide variety of tasty flavors. If you prefer to satisfy your sweet tooth, try adding fresh fruit and a bit of unsweetened, dark chocolate. Yogurt may also be used in a wide range of savory dishes.

Eggs are another popular protein boosting, nighttime snack. A single large egg delivers around 6 grams of protein. Deviled eggs are a delicious snack and can be prepared without the fat of mayonnaise. Avocados can be used as the replacement for mayo and mustard contains almost no fat. This super fruit offers the healthy fat of omega-3 fatty acids and digestive promoting fiber.

There are also vegan friendly muscle building nighttime nibbles. Trail mixes made with an abundance of nuts are great for protein synthesis. One quarter cup of traditional mixed nuts contains about 7 grams of protein. Throw in some dried cherries to enhance muscle recovery, boost anti-oxidants, and reduce inflammation.

Keep in mind that bedtime snacks can be a healthy source of calories. It is simply a matter of what you choose to munch. Be sure you choose protein filled foods to build and repair muscle. Combine them with fruits and veggies high in fiber and micro-nutrients such as anti-oxidants.

Vegan Friendly Protein

Vegan Friendly Protein Made Delicious

Posted on by lilgypsywolf
Tagged Leave a comment

One common element among fitness gurus is the hunt for protein. Protein supplementation is especially important to individuals who want to increase muscle mass and strength. It becomes more challenging when the hunt is limited to vegan friendly protein sources.

Complete Plant Based Protein

There are skeptics who do not believe you can increase mass or even strengthen muscle through veggie based protein sources. There are also vegan athletes who swear that all it requires is a bit of knowledge and dedication. Nature provides numerous plant-based protein rich foods. A few are power packed on their own. Some simply need to be combined with another plant based source.

Your body breaks all macronutrients down into smaller particles. Proteins are converted to aminos acids then reconstructed to build complete proteins. Scientifically, it does not matter what the source as long as there is correct amount of each amino acid.

Amino Breakdown

There are two basic types of amino acids which include essential and non-essential. There are professionals who also refer to a third known as conditional amino acids. Your body is able to create non-essentials therefore these 11 aminos not need to come from your daily diet.

Your body is unable to synthesize essential aminos. These must be obtained through the foods that you consume every day. Conditional amino acids are a group that specific individuals are unable to synthesize naturally. This is generally due to medical issues such as severe metabolic disturbances.

These 20 amino acids are strung together to form a protein molecule chain. The 9 which must come from your diet are known as complete proteins as they are necessary to construct the chain. These crucial nine are listed below.

  • Histidine
  • Isoleucine
  • Leucine
  • Lysine
  • Methionine
  • Phenylalanine
  • Threonine
  • Tryptophan
  • Valine

Plant-Based Protein Power Punch

While meat is said to be one of the best forms of essential amino acids, it is not the only effective source. The first step to creating a vegan friendly protein power punch is understanding the level of each essential amino acids offered by plants. Some are said to provide complete protein, but many of these are slightly lacking in one amino or another.

Legumes and grains may be the most famous of all plant based protein combos. This pairing alone offers a creative variety of complete proteins. It is important to choose whole grains and bear in mind that not all grains are created equal. Try to avoid those which are overly processed and/or labeled enriched. Many nuts or seeds and whole grains may also be combined for complete protein.

Soy is an excellent source of complete protein and there are a wide range of products made from these little wonders. Soy milk, tofu, and natto are a few examples. Tofu is available in varieties from silken to extra firm. It absorbs the flavors with which it is prepared. For example, silken tofu can be used to prepare sweet pudding and extra frim can be combined with garlic, onions, and a bit of vegetable stock for savory stir fry.

  • Quinoa and amaranth are two more great plant-based protein sources. They are both considered whole grains and are gluten free.
  • Chia seeds are another marvelous source of all 9 essential amino acids. They are said to increase satiety reducing the appetite as well.
  • Hemp is a currently trending plant-based complete protein. These seeds also offer an abundance of omega-3 fatty acids.
  • Flax seed is said to contain all 9 essential aminos and provides fiber.

Tip: You need a daily balance of amino acids. You do not need all 20 every meal.

Cross-Fit Training

Cross-Fit Training

Posted on by lilgypsywolf
Tagged Leave a comment

Cross-fit training is highly intense sessions which can enhance your physique while improving your cardiovascular health. It is a challenging workout that also conditions your entire body and strengthens your muscles. This type of program is shorter than traditional workouts; however, cross-fit training can be much more demanding.

Benefits of Cross-Fit Training

Cross-fit trainers complete different routines through the week often referred to as workouts of the day or WOD. Each makes specific demands upon various physical qualities. Athletes frequently employ this type of program to prepare their bodies for cross-fit competitions. It readies the body for mostly anything and works to achieve many several health goals simultaneously.

  • It enhances cardio endurance and physical stamina.
  • The various routines increase flexibility and speed.
  • Cross-fit training improve agility, accuracy, and balance.
  • It strengthens muscles and enhances mass.

Cross-Fit Training Diet

Your dietary intake is as much a part of cross-fit training as the routines and schedule. The first step toward the balanced nutrition of any healthy meal plan is clean eating. One suggestion is to grocery shop around the perimeter of the store. Categories include lean meat, whole grains, and fresh produce. Be sure to purchase some nuts and seeds for health snacking.

There are a number of categories to avoid as well. It is best to add or eliminate foods a bit at a time. It is extremely difficult to completely change your diet overnight for a variety of reasons. Pick one or two to alter every week when you shop.

It is not very cost-effective to throw away everything in your pantry that might be on the avoidance list. If you are the all or nothing sort, consider donating your avoidance items to a local food pantry. Below are a few examples of groups to eliminate.

  • Enriched and processed foods contain tons of artificial ingredients. You goal should be to provide your body with nutritious calories. Eliminate the empty ones.
  • Fresh produce is best; however, plain, frozen fruits and veggies also offer many nutrients. Try to avoid those which are prepackaged with sauces and pastas or rice.
  • Foods high in saturated fats should also be eliminated. Opt instead for those which are healthy such as from avocados and salmon.
  • Prepared snack foods and cakes are manufactured with many junk ingredients as well. You can make protein muffins and energy bars in your kitchen. This gives you control over exactly what you are consuming.
  • Alcohol is counterproductive to your health, if consumed in excess. Try to limit your intake to a drink with dinner from time to time.

Non-Competitive Cross-Fit Training

Cross-fit training and competition are not for everyone. Those with health issues should always consult a professional prior to making drastic changes to their diets or exercise programs. There is also the option of implementing cross-fit training without the level of intensity required for competition. It offers the benefits of HIIT and a great deal more.

  • An average individual should cross-fit train 4 to 5 days each week.
  • This should be no less than two consecutive days and no more than three.
  • Each day’s routine should be short, timed, targeted, and intense.
  • Daily dietary intake should include a balance of clean protein, fueling carbs, and healthy fats.
  • Rest between sets and recovery between training days are essential to workout results.

While health goals and competition appeal to many trainers, these are not the only reasons to begin. Many are attracted to cross-fit training classes. These types of programs provide guidance to your diet and routines. They also offer a bit of healthy socialization.

Lectins and Leaky Gut Syndrome

Lectins and Leaky Gut Syndrome

Posted on by lilgypsywolf
Tagged Leave a comment

Lectins are being criticized in nutritional circles around the world. They are being blamed for all sorts of symptoms and medical conditions. Lectins and leaky gut syndrome seem to have created the most buzz around the internet. They can be harmful in certain cases; however, your body requires a certain number of these sticky proteins. It depends on the number you consume, your sensitivity levels, and your current health condition.

Lowdown on Lectins

Lectins are carbohydrate binding proteins which have recently been referred to as the new glutens. Uncooked legumes, specific grains, and certain forms of dairy contain the highest levels. Your body requires lectins to perform several basic, but vital functions. Some are healthy, while others are considered toxic.

Lectins from kidney beans can be poisonous. To be lethal, you would have to soak them first, then eat them raw. On the other hand, the number of lectins in tender, cooked kidney beans are not harmful to most people.

They are present in mostly everything you probably eat daily. Your body uses them most frequently for cellular growth and communication. Lectins also play a key role in your immune system functions. Consuming excessive numbers of these proteins is said to cause certain types of disorders and trigger or exacerbate others.

Deep Seeded Sabotage

It is somewhat damaging to the lining of your digestive system every time you eat. The process of digestion also harms healthy gut flora. Your body, being the amazing machine that it is, repairs these cells almost immediately. Depending upon what you regularly eat, it can be difficult for your body’s damage control to keep up. A high lectin diet can bind more healthy cells and cause increased harm because they are indigestible.

When your body is incapable of maintaining damage control, it can lead to leaky gut syndrome and other types of digestive disorders. It elevates risks of autoimmune disease, inflammation, and nutrient deficiencies. This basically throws a monkey wrench in your homeostasis.

If you are sensitive to certain foods, including those containing lectins, avoiding them may allow your gut lining time to heal. You can enhance the regenerative process by taking steps to boost your immune system and maintain healthy gut floral. Yogurt, fermented foods, and probiotic supplements promote digestive microbiota. A proactive, healthy diet can break the link between lectins and leaky gut syndrome.

Lectin Elimination

Learning which foods are highest in lectins can, of course, help you avoid them. Remember that you need a certain amount in your diet. In some cases, such as with kidney beans, you can destroy most of the lectins with prolonged and intense heat. Individuals who are extremely sensitive may want to eliminate high lectin foods completely. Those listed below contain large numbers of these proteins.

  • Red Kidney Beans
  • Wheat
  • Soybeans
  • Peanuts
  • Potatoes
  • Tomatoes
  • Milk
  • Eggs

Note: The last two vegetables listed above are within the nightshade family. All members are high in lectins. Eggplant and bell peppers a couple more examples.

Lectins & Insulin Resistance

Lectins have also been blamed for increasing insulin resistance. These sticky proteins bind to receptors interfering with cell communications and inhibiting functions. Your body may produce enough insulin; however, it cannot bind with its respective receptor to trigger the appropriate response.

Potatoes are, as mentioned above, both high in lectins and a member of the nightshade crew. Potatoes are often an iffy subject in diabetes management. They are high in carbs, sugars, and starch, but also in necessary fiber. Cooking destroys the lectin content of potatoes by about half.

Read about replacement foods that are healthy choices. Read more.

Rest and Recovery Results

Rest and Recovery Results

Posted on by lilgypsywolf
Tagged Leave a comment

Athletes are well acquainted with the importance of recuperation.  Attention must be paid to this critical period of training. Rest and recovery results significantly enhance endurance, heighten performance, and increases gains. It is a crucial time when the body strengthens and repairs muscle tissue between sessions.

Rest & Recovery Gains

Routine physical activity provides numerous health benefits, but rest and recovery gains are also essential to training results. Your body is depleted of energy, hydrations, and vital nutrients during exercise. The more intense the routine, the higher the level of depletion. The body is both physically and psychologically drained after exercise.

  • Proper recuperation periods assist in training injury prevention.
  • It provides time for neurological renewal.
  • Muscle synthesis is enhanced through exertion, followed by proper rest and recovery.
  • Reduces downtime, decreases slump days, and prevents overtraining issues.
  • It elevates endurance and improves physical performance.
  • Rest and recovery results provide motivation to fuel your dedication.
  • Proper recuperation also ensures better sleep at bedtime.

There are three basic types of recovery and all of them are essential to optimal rest and recovery results. Training calls for 30 to 90 second rest periods during set intervals, especially HIIT. You should allow 2 to 4 hours for recovery after completing your routine. Most experts recommend 2 to 3 days upon completion of your training week. There are hard trainers and athletes in competition who only allow 24 hours to recover.

Note: Consult a professional practitioner prior to making dietary changes or implementing new training routines, if you suffer from any form of medical condition.

Recovery Replenishment

Proper nutrition and hydration are also crucial keys to proper rest and recovery results. Post-workout shakes and electrolyte drinks are effective tools to address both. Be careful which brands you choose and examine the fine print on labels. Some electrolyte enhanced drinks and nutritional shakes contain unwanted ingredients such as sugar, sodium, fillers, and flavors.

DIY Diabetic Friendly Electrolyte

  • 2 Cups Water
  • 2 Tablespoons Organic Honey
  • 1/8 Teaspoon Sea Salt
  • Juice from One Lemon and One Lime

Combine these ingredients for a refreshing and effective electrolyte which is diabetic friendly. This recipe is natural, generally less expensive, and you know the exact ingredients. Remember, proportion is key to both effective electrolyte mixes and diabetes management.

You should monitor your daily dietary intake to ensure that you receive the proper balance of macro and micronutrients every day. You should never rely solely upon nutritional supplements. Opt for fresh fruits and veggies, unprocessed, whole grains, and boneless, skinless, lean cut meats. Fish is an excellent addition to your menu as it is power packed with protein and omega 3 fatty acids, which are known as healthy fats.

Nighttime Recuperation

Nighttime recuperation is every bit as important as after training recuperation. It provides your body with additional time for muscle tissue repair and protein synthesis. Proper sleep also promotes positive mental health and assists the body in overall homeostasis.

Stretching before retiring can enhance the quality of your sleep and nighttime recuperation. It does not have to be extremely intense. In fact, Yoga, deep breathing, and meditation are quite effective at promoting both bedtime rest and recovery results. Adequate sleep can also improve physical performance, increase strength, and extend endurance.

It seems that rest and recovery results do not receive the same headlines as the latest workout or trending diet fad. Make sure that you incorporate various effective methods for yours. It will provide optimal training outcomes, boost your confidence, and sharpen your mind. Recuperation time is simple to implement and priceless inside the gym as well as outside.

Walnuts-Running on Empty

Running on Empty

Posted on by lilgypsywolf
Tagged Leave a comment

No one should ever go through the day running on empty. It is not only bad for your overall health, it is counterproductive to your energy levels. It is essential to keep energy packed snacks handy for on-the-go days. This may be extremely challenging for individuals who must carefully maintain blood glucose levels. The truth is that diabetic friendly snacks can promote energy and are beneficial to most all health goals.

 

Timed Energy

One of the most important aspects of managing energy fluctuations, is timed nutrition. This is also essential to maintaining blood glucose levels. Most experts recommend consuming several small meals throughout the day. This applies to everyone, not just those with strict dietary requirements. It prevents your energy, sugar, and insulin levels from becoming erratic. The best approach is to eat small amounts every few hours and ensure your choices fit your health goals.

To prevent roller coaster energy fluctuations, you must consume healthy, nutrient filled foods not simply empty calories. This means opt out of fast, junk, and highly processed foods. Replace them with calories that count. Choose those which offer an optimal balance of protein and healthy fat, as well as fiber filled carb sources.

Running on empty results in fluctuating energy levels which can in turn cause physical and psychological symptoms. Fatigue, lethargy, and brain fog are a few examples. While certain nuts are a bit higher in cholesterol than others, they are also an excellent source of protein. They offer a boost of energy and fiber as well. Be careful with nut butters as many of them contain hidden, artificial ingredients.

 

Hidden Additives

You must watch out for added, but hidden sugar too. It may be in the form of carbs or lurking under any number of disguises. Most all processed food items contain artificial additives to enhance flavor, as well as promote shelf life, and many of these extra ingredients are some form of sugar or sodium. Routinely consuming substantial amounts of sugar on a daily basis can lead to serious health issues such as an increased risk of diabetes. Treat your body as a fine-tuned machine and power it with clean fuel.

 

Clean Energy

Protein promotes energy levels and wise choices can eliminate many simple sugars and reduce carbs. You can create take along trail mixes with protein packed nuts and fiber filled, dried fruit. Dried fruit is an example of an extremely healthy and diabetic friendly food gone wrong. You are probably aware that it contains fructose; however, some manufacturers also add extra sugar to the processing. Read the label to determine just how many extra ingredients are lurking in your snacks.

Fruit and veggies do contain both carbs and fructose; however, they are rich in fiber as well. Fiber filed carb sources provide energy and fewer carbohydrates. Foods with a high fiber content make you feel fuller because your body requires more time to metabolize it. You are also less likely to overindulge in junk. Your energy levels will also keep sailing smoothly along.

While it is important not to go through your day running on empty, providing your body with clean fuel is just as critical. There are a number of specific ingredients to be on the lookout for, but one general rule is said to apply in many cases. If you cannot pronounce it and/or do know where it comes from, you may not want to consume it.

Some of the ingredients which you should avoid are most commonly used in food products promoted as healthy meal replacements and snacks. A few of the more frequently seen names are listed below. Some may be obvious while others are in disguise. Notice that these ingredients do not fall under clean fuel for anyone.

 

Ingredients to Avoid

  • High Fructose Corn Syrup
  • Trans Fat
  • Hydrogenated Oils
  • Artificial Sweeteners
  • FD&Cs
  • Flavor Additives
  • MSG
  • Sodium Nitrates/Nitrites
  • Butylated Hydroxy-anisole – BHA
  • Butylated Hydroxytoluene – BHT
  • Potassium Bromate
  • Theobromine
  • Enriched Grains

Tip: Processed does not necessarily equal bad for your health. Never hesitate to flip the package around or upside down and check out the label.

 

A Few Alternatives

  • Whole Grains
  • Unsaturated; Polyunsaturated; and/or Monounsaturated Fats
  • Raw Honey or Maple Syrup
  • Color; Flavor; and Preservative Free

 

Fuel Filled Snacks

There are many snack options which are high in protein and fiber, but low in carbs. General suggestions state that you should keep your carbohydrate intake down to about one eighth of your total daily calories. Remember, you must also source your proteins and healthy fats from these snacks. Try replacing high processed package snacks with some of the ideas listed below.

  • Fresh Fruits & Vegetables
  • Naturally Dried Fruit
  • Organic Veggie Crips
  • Low-Carb, Reduced Sodium Jerky
  • Low Sodium Nuts
  • Garlic Hummus & Whole Wheat Pretzels
  • Zesty Salsa & Baked Pita Chips
  • Lemon Poppy Flaxseed Muffins
  • Honey Oatmeal Almond Cookies
  • Quinoa Salmon Salad

Tip: You can even throw in a small amount of rich, dark, unsweetened chocolate with your dried fruit. Moderation, proportion, and nutrient count are the keys to tasty, diabetic friendly snacks.