When you’re sheltering in place, meal and snack times tend to be a bit of blur. There’s always time and opportunity nosh on something throughout the day— and the fridge and pantry is only a few steps away.

“We have lost track of time in many respects. Sometimes, I go into the kitchen and look for something to eat, and then I look at the clock and think, ‘Wow, I just had lunch an hour ago.’ Paying attention to the clock on the wall will help you pay attention when you should eat or have a snack,” explains Bonnie Taub-Dix, a registered dietitian and creator of BetterThanDieting.com.

To help you avoid mindless munching and prevent cravings in between meals, Taub-Dix recommends consuming snacks with a balance of protein, fat and carbs. These macronutrients not only stabilize your blood sugar, but they also help you feel fuller longer.

Healthy snacks to make in quarantine

If you’re watching your pennies or limiting trips to the grocery store, registered dietitians share the their favorite inexpensive, long-lasting and nutritious snack ideas.

1. DIY trail mix

Taub-Dix likes making her own trail mix with a handful of almonds, dried cherries, raisins and whole-grain cold cereal. “Whole grains provide fiber, which will keep you full and are often fortified with vitamins that you might not get enough of,” Taub-Dix says. Unsweetened dried cherries and raisins give you a hint of natural sweetness while also lending some fiber, and nuts provide loads of healthy fats, fiber and protein. You can buy nuts and dried fruit in bulk, helping you save money and trips to the grocery.

2. Popcorn

“Popcorn is a whole-grain snack, which helps boost fiber intake and satiation, says Jessica Levinson, a registered dietitian and culinary nutrition expert. What’s great about popcorn is that it’s like a blank canvas, so you can transform it into whatever snack you desire. “Adding some healthy fats from nuts boosts the satiation factor and a little dried fruit and dark chocolate chips gives you that delicious sweet and salty pairing that satisfies cravings,” Levinson says.

If you want a snack with some spice, Keri Gans, a registered dietitian and author of “The Small Change Diet,” suggests adding dashes of black pepper and chili powder.

3. Peanut butter protein crunch balls

For a creamy snack with some crunch, Nora Minno, a registered dietitian and personal trainer, swears by peanut butter protein balls, which she makes with natural peanut butter, maple syrup, sea salt, protein powder and puffed rice cereal. “Making a simple peanut butter protein ball is a great way to have a high-protein snack on hand all week. On the plus side, you can make these with ingredients you probably already have in your pantry,” Minno says. “Each serving (one protein ball) packs five grams of protein for under 100 calories,” she adds.

4. String cheese

Mozzarella string cheese is a good example of a snack with a defined beginning and end, Taub-Dix says, making it a solid snack for those who have problems with portion control. String cheese also helps you savor your snack by picking each strand, instead of gobbling cubes of cheese. Simple and nutritious, string cheese offers calcium and protein and has zero carbs — perfect for keto, Paleo and low-carb snackers.

5. Whole-grain toast or crackers with peanut butter

Although you’re more likely to eat it at breakfast, there’s no reason you can’t enjoy it as a snack too, especially before a workout. Whole-grain bread and crackers provide essential carbs for energy, while nut butter lends some protein and fat. “Nut butters are also good sources of vitamin E, an antioxidant that may help strengthen your immune system,” Gans says.

6. Smoothies

“Smoothies made with frozen fruit are a delicious snack option and are especially refreshing in the warmer weather,” Levinson says. She recommends adding yogurt or kefir in your smoothie for immune-boosting probiotics.

Levinson also suggests adding peanut butter powder and avocado for protein and healthy fats. “These will help slow the rise of blood sugar from the blended fruit and keep you more satisfied,” she says.

7. Cottage cheese or Greek yogurt with fruit

Taub-Dix microwaves frozen strawberries to top cottage cheese and Greek yogurt for a comforting, protein-rich snack that tastes reminiscent of cheesecake. Warming strawberries in the microwave draws out their sweet juices and creates almost a compote or fruit syrup over your yogurt without adding sugar.

8. Greek yogurt with salsa

For a flavorful dip that’s lower higher in protein and fiber, Gans combines plain Greek yogurt with salsa. Pair it with chopped veggies, whole-grain crackers or homemade whole-grain pita chips for a savory snack. Just remember to keep portion sizes in mind, as it’s easy to go overboard with chips, and choose low-sodium salsa with no added sugar.

9. Roasted chickpeas

Just like popcorn, you can enjoy roasted chickpeas in a variety of delicious ways. All you have to do is rinse and dry the chickpeas and toss them in some olive oil, sea salt and your choice of seasonings, such as paprika, chipotle powder, garlic powder and dried thyme. Place them on a lined baking sheet and roast them in the oven at 400 degrees for about 20 minutes or until they’re crisp. Eat them as is or add them to salads and soups.

10. Hard-boiled eggs

Unlike toilet paper and meat, thankfully there’s no shortage of eggs, but there is a high demand for them and for a good reason. An excellent source of protein, vitamin B12, choline and selenium, hard-boiled eggs make a satisfying midday nosh. “I make a batch a week in my Instant Pot and keep them peeled in my fridge for quick and easy snacking. I enjoy a hard-boiled egg sprinkled with everything-but-the-bagel seasoning and some veggies or fruit for a mid-morning or afternoon snack,” Levinson says.

11. Hummus with veggies and crackers

Pairing fiber from the veggies and whole-grain crackers with protein-packed hummus makes a crunchy and nutritious snack. If you don’t keep a container of hummus in your fridge, Levinson suggests making your own dip with canned beans. Puree them in a food processor or blender with a clove of garlic, some olive oil, salt, pepper and some fresh herbs if you like.

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Craving for a bowl of sweet potato fries? There is no doubt that sweet potatoes are good for your health since they are loaded with vitamins, fiber, potassium and other nutrients that help your body do its intended functions. 

However, as far as your weight loss goals are concerned, how you prepare and eat sweet potatoes can either boost or negate their benefits. Compared to other vegetables such as leafy greens, zucchini, cucumbers and tomatoes, sweet potatoes (and potatoes in general) are significantly high in carbohydrates, according to registered dietitian Elizabeth Huggins.

If you are concerned about preparation and consumption of sweet potatoes for guaranteed weight loss, Huggins and registered dietitian Alana Kessler shared the best ways to prepare and eat them:

How To Prepare 

Both regular potatoes and sweet potatoes contain resistant starch, but Huggins said that the latter has more antioxidants and fiber than the former and have a slightly lower calorie amount. However, this depends on how you prepare them. Huggins added that “how they are prepared can make or break the nutritional profile of either potato.”

Kessler said that sweet potatoes either in fry form or with added high-calorie toppings such as bacon have little positive effect in your weight loss goals. Instead, she recommended steaming or roasting your sweet potatoes with a bit of cinnamon. 

“Cinnamon is a spice used to help keep blood sugar levels balanced and help manage cravings,” Kessler said. “The combination of these two together with healthy portion control and regular exercise offer a delicious option that is satisfying without compromising weight loss goals.” 

Huggins advised that you should explore using a variety of other warm spices, such as sweet paprika or nutmeg, on your baked, roasted or steamed sweet potatoes for an extra dash of flavor. 

How To Eat 

Since sweet potatoes are higher in carbs than other veggies, it is good to see them as grains when planning your meals. Though they are good sources of healthy carbs, it is best to moderate your servings if you are watching your carb intake. 

Huggins said that sweet potatoes come in various shapes and sizes, and that the size will determine the carb and calorie quantity you’re getting for the day. “An eight-ounce sweet potato is often referred to as medium, while a 12-ounce potato is large – about the size of two tennis balls sitting next to each other,” she explained, adding that once cooked, a plain large sweet potato packs nearly 250 calories and 60 grams of carbs. 

Though your servings might depend on your health goals, Kessler said that a proper serving may be comparable to a clenched fist worth of sweet potatoes, or about 3 to 4 ounces. If you are on a keto diet, Huggins advised skipping sweet potatoes completely since “there is not much room for the carbs from potatoes” on that diet.

Should you practice other types of low-carb diets, Huggins added that there may be room for sweet potatoes on your plate when mixed with other veggies but it depends how low-carb you want to go. “You may be able to include a small amount of them as an accent in a meal,” she said. “For example, you might mix 1/4 cup of sweet potatoes in with a more generous serving of roasted broccoli.”

The post Best Ways To Prepare, Eat Sweet Potatoes For Guaranteed Weight Loss appeared first on MyMedicPlus.

Courtney Smith credits a diagnosis of pre-diabetes with changing the course of her life.

Smith, 40, of Houston, was motivated by the diagnosis two years ago to overhaul her lifestyle. She has since lost 105 pounds.

“I went into my kitchen and threw away all of the things that were bad for me,” Smith told “Good Morning America” of how she started her weight loss journey. “I hit the ground running.”

Smith credits the ketogenic, or keto, diet, which calls for cutting carbohydrates and eating more fat and protein, with spurring her weight loss.

“Within three to four weeks, I noticed that I was losing weight and I felt motivated to keep going,” she said. “I thought to myself, this is something that could work. This is something I can see myself doing long term.”

Smith, who works in the insurance industry, travels frequently for work and would rely on quick foods like pizza, burgers, potato chips and French fries to fuel her.

Now she focuses on eating healthy fats, proteins and vegetables, limiting her carbohydrates and listening intuitively to her body.

“I’ll have Bulletproof coffee in the morning and lunch is a protein like a chicken breast and some broccoli and cheese and a deviled egg,” Smith said. “Dinner would be like a rib-eye and a big salad.”

“I focus on what I can have instead of what I can’t have,” she said.

Smith turned to Instagram for motivation as she was trying to lose weight. She now has her own Instagram following of more than 3,000 who turn to her for motivation and recipe ideas.

“I thought not only will it hold me accountable but it will inspire other people to get motivated and want to lose weight,” she said of sharing her weight loss on Instagram. “I get so many wonderful notes and messages from people.”

Now at age 40, Smith says she has more energy and is in better health, including no longer being pre-diabetic.

Of all the things she has learned in her two-year weight loss journey, Smith boiled them down to these nine things she wants other people hoping to change their lives to know.

1. “Everybody’s journey is their own and no two journeys will be their own.”

2. “You have to make your mind up to be ready.”

3. “Just start one day at a time. Each day is a new day.”

4. “Do your research and find out what lifestyle or diet works for you.”

5. “Be mindful and intentional with the way that you’re shopping and the food that you’re bringing home. Make a list and stick to the list.”

6. “Plan and prep your meals.”

7. “Drink water like it’s your job.”

8. “Don’t starve yourself. If you’re hungry, eat. When I started, I wasn’t eating enough. When I realized that I don’t have to do this, I can eat and enjoy food, that’s when it started to click for me.”

9. “Don’t beat yourself up if you do fall off the wagon. Tomorrow is a new day, give yourself some grace.”

Smith’s weight loss has changed her cooking, too. Coming from a tradition of Southern cooking, Smith focuses on finding ways to make the meals she grew up with low carb.

Here are two of her favorite recipes she has made keto-friendly.

Maple bacon doughnuts

Ingredients:
Swerve vanilla cake mix
1 stick butter
5 T Swerve (or another low-sugar brand) powdered sugar
5 T Swerve (or another low-sugar brand) brown sugar
1 T vanilla extract
1 T heavy cream
Crumbled bacon for topping

Icing directions
Melt one stick of butter.

Add five tablespoons of Swerve powdered sugar and five tablespoons of Swerve brown sugar.

Mix well and stir in one tablespoon of heavy cream and one tablespoon vanilla extract.

Add one tablespoon of sugar-free maple syrup.

Doughnut directions:
Prepare Swerve vanilla cake mix per instructions on packaging (I substituted almond milk for water and butter for oil).

Grease doughnut molds with cooking spray.

Bake at 350 degrees for 15 to 20 minutes. Timing may be different depending on your oven.

Let cool and then add icing and crumbled bacon. (Pre-bake bacon in 375 degree oven for 22 minutes).

Taco stuffed peppers

Ingredients:
Bell peppers
Ground turkey or beef
Taco seasoning
Garlic powder
Himalayan pink salt
1 can tomatoes
1/2 block cream cheese
Shredded cheese for topping

Directions:
Season ground turkey or beef with onion powder, garlic powder, Himalayan pink salt, pepper and taco seasoning.

Sauté/brown the meat for 15 to 20 minutes.

Add a can of tomatoes and a let simmer.

Add half a block of cream cheese.

Stir mixture until combined.

Scoop mixture into bell pepper halves. Top with shredded cheese.

Bake at 350 degrees for 25 minutes.

The post Woman who lost 105 pounds shares favorite keto-friendly recipes appeared first on MyMedicPlus.

The ketogenic diet which is commonly known as Keto diet is one of the popular diets right now. It is a low-carb and high-fat diet is mostly followed by weight watchers. However, aside from weight loss, as per studies, there are other health benefits of it as well including better blood sugar levels, fight cancer, epilepsy and Alzheimer’s disease among others. If you are following this diet then you are asked to drastically reduce the consumption of carbs and replace it with fat. As the reduction in carbs puts our body into a metabolic state called ketosis.

When we are in the state of ketosis, body burns fat for energy. With increased fat breakdown, there is also a reduction in insulin levels. Also, the liver starts producing high numbers of ketones to supply energy for your brain. So, how, to know whether you are in the state of ketosis or not. As per Healthline.com’s article, there are several signs which can hint about the same. Read on to know about the common symptoms of ketosis.

1. Bad breath 
 bad breath once they reach full ketosis. The specific culprit is acetone, a ketone that exits the body in your urine and breath. Many ketogenic dieters brush their teeth several times per day or use sugar-free gum to solve the issue.

2. Fast weight loss
As per studies, Keto followers witness a major drop in weight. The reason could be a massive fat loss as stored carbs and water gets used up. After water weight, body loses fat consistently if you stick to the diet and calorie deficit. 

3. Appetite Suppression
Many people experienced decreased appetite after following the keto diet. The reasons are still being investigated. However, experts believe that hunger reduction could be due to an increase in protein and veggies’ intake and also the body’s hunger hormones changes. The ketones may also affect your brain to reduce appetite.

4. Better focus and more energy
Many people initially experience keto flu i.e. they feel sick, experience fatigue, and brain fog by following a low-carb diet. However, long-term ketogenic dieters reported that they experience better focus and more energy. The same could be due to stabilized blood sugar levels and lesser carbs in the body. 

5. Digestion issues 
Major changes in diet happen when we follow the Keto diet so digestion such as constipation and diarrhea happens in the beginning. However, it mostly gets subsided after the transition period. Also, be mindful of foods as chances of nutrient deficiencies are also high along with digestion issues. 

Note: Please consult a doctor before you start following this diet. And ask a dietician to chalk up a custom diet as per your body needs for you. 

The post Keto Diet: 5 signs that prove you are in the state of Ketosis appeared first on MyMedicPlus.

Halle Berry, Kourtney Kardashian, Adriana Lima … The list of celebrities and celebrities who follow the latest fad diet is almost endless. The Keto diet, which dispenses with carbohydrates, is trending. Its results vary depending on people, but there are those who claim to have lost 15 kilos in just a few weeks. Here are the keys:

The keto diet eliminates – or minimizes – the intake of carbohydrates. Instead, go for fats and proteins. This is a formula that is prescribed to many athletes, especially when it is intended to lose weight.

How does it work? La keto is a ketogenic diet. This “word” derives from ketosis, the name of a metabolic process where the body produces enough energy to keep it going.What happens when you don’t get enough glucose from carbohydrates for energy production. This is when the body then has to use fats to generate energy, also known as beta-oxidation.

For this, what is done is to suppress carbohydrates, thus achieving the “burning” of fats is anticipated. Hence the weight loss. There are also those who assure that this diet favors brain activity.

What there is also scientific evidence for is that this diet is not a miracle for weight loss. It is a diet considered one of the most restrictive, for the limited range of food it allows.

Long-term use is also not recommended, as it can have dangerous effects on the body, especially on the bones.. Alcoholics and diabetics are especially discouraged.
For best results, experts advise combining it with physical exercise. Both activities will increase the weight loss of the user.

If you are willing to follow this diet you will need to know what type of food you can eat. Here are some: all kinds of meats –including red meats–, fish –especially blue meats– and seafood, eggs, dairy products –preferably the most fatty ones, such as cream, cream or cured cheeses–, cocoa, avocado, nuts, coconut and its derivatives, vegetable oils, seeds, creams and vegetable pates.

Therefore, foods such as bread, pasta, cereals, sugars, legumes and some fruits and legumes should be suppressed.

However, experts advise against starting this type of diet on your own. It is recommended to consult a doctor first, because assuming this mode of feeding can be seriously detrimental to health depending on which cases.

The post Weight loss tips: The miracle diet in fashion among the famous with which you can lose 15 kilos in 12 weeks appeared first on MyMedicPlus.