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Time for a Comeback: 6 Carbs You’ll Want in Your Diet

Time for a Comeback: 6 Carbs You’ll Want in Your Diet

As early as 1972, Robert J. Atkins’ food plan suggested limiting carbohydrates in favor of proteins and fats as a way to lose weight. More recently, the popular paleo trend has promoted the health benefits of returning to the diet of our hunter-gather ancestors. However, a new study from The Quarterly Review of Biology suggests that complex carbohydrates played a crucial role in the development of the human brain. The findings suggest that we have been too quick to slash carbs from our grocery lists.

In today’s gluten-free world, many nutrient-rich starches have disappeared from the carts of health-conscious shoppers. As a result, diets today are missing the vitamins, minerals, antioxidants, and nutritional values that cannot always be recuperated with artificial supplements.

Here is a list of six carbohydrates that deserve a spot in your weekly rotation:

1. Purple Potatoes: not your average spud

This more vibrant cousin to the white potato packs a serious punch of antioxidants. When steamed or boiled, they can protect against free radicals. Plus, studies have shown that the high levels of potassium found in purple potatoes can reduce blood pressure.

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Purple potatoes

    Dr. Joe Vinson from the University of Scranton hopes to bring them back into favor. “Mention ‘potato’ and people think ‘fattening, high carbs, empty calories.’ In reality, when prepared without frying and served without butter, margarine, or sour cream, one potato has only 110 calories and dozens of healthful phytochemicals and vitamins.”

    2. It’s a seed, not a grain, it’s buckwheat!

    This fruit seed is often mistaken for a grain since it is commonly used as a healthy, gluten-free substitute to flour. Popular uses of buckwheat include French galettes and soba noodles, both wholesome alternatives to wheat-based batters or pastas.

    Buckwheat

      “Buckwheat is loaded with health benefits… it is a great source of heart-healthy fiber, which helps keep you full longer. It also provides hunger-satisfying protein without any of the cholesterol or saturated fat that animal protein contains. Plus, it offers eight essential amino acids, making this complete protein a smart nutritional choice for vegetarians,” says Elaine Gordon, a master-certified health education specialist.

      3. The return of Quaker’s Oats

      While often paired with rich ingredients like honey, brown sugar and cream, oats are an important addition to your diet given their content of soluble fiber. Beneficial side effects of increased oats intake, according to The Whole Grain Council, include lowering bad cholesterol, reducing the risk of Type 2 Diabetes and controlling blood pressure.

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      Oats

        Most recently, oats have made a big comeback as a healthy breakfast that is simple to prepare and a wonderful alternative to sugary cereals.

        4. Farro, it’s not just an ancient king in Egypt

        A wonderful alternative to pasta, Farro is an ancient Etruscan grain that is chock-full of nutrients like vitamins B and E as well as fiber. A study from Harvard Medical School notes that vitamin E “acts as an antioxidant, neutralizing unstable molecules that can damage cells. Protects vitamin A and certain lipids from damage. Diets rich in vitamin E may help prevent Alzheimer’s disease.”

        Farro

          For a heartier meal, try adding farro to your regular soup or salad recipes. Or, create a healthy dessert by adding warmed fruit and honey to the cooked grain.

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          5. Change up your bean routine

          Despite being a carbohydrate, kidney beans can actually help you lose weight given their high levels of soluble fiber. Beans and legumes are harder to digest which can suppress appetite. The iron content in kidney beans is a bonus too. Daniel Pendick, executive editor of Harvard Men’s Health writes, “one-quarter of the world’s population is anemic, meaning they don’t get enough iron to produce the red blood cells and oxygen-carrying hemoglobin needed to nourish their myriad cells.” A diet of iron-rich foods, however, is the best way to combat deficiency.

          Kidney beans

            Get creative with kidney beans as you would with black beans. They can be used for more than chili and soups. Try adding an extra dose of iron and protein to salads or sauces.

            6. Fill up on fiber with butternut squash

            Butternut squash contains high levels of Vitamins A and C. Jessica Kovarick, a licensed and registered dietician says, “Beta carotene imparts the orange-yellow color of butternut squash. In the body, beta-carotene is converted to vitamin A, which helps maintain eye health. Vitamin A, a fat-soluble vitamin, also is important in maintaining healthy mucous membranes and other soft tissues, and it plays a role in promoting healthy skin.” Of course, if that is not enough, this healthy carb’s fiber content aids digestion and its high levels of potassium maintain heart health.

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            Butternut squash

              Butternut squash is delicious when simply roasted in olive oil and garnished with salt and pepper. If you are looking for a prepare-ahead meal, try making soup and stock your fridge or freezer for Fall and Winter meals.

              The Verdict: Eradication is extreme

              While it is not recommended to start reaching for white bread and plain pasta, there are benefits to adding nutrient-rich carbohydrates back into your shopping basket. Often, understanding the vitamins found in the groceries you buy can greatly improve your overall diet, health and happiness.

              Whether you are gluten-free, paleo or in search of the next big trend, the message is clear: some carbohydrates are just too good to pass up.

              Featured photo credit: Melissa’s Produce, mylifeisdelicious, vegancoconutzone, Jason Sani, helloantioxidants, Barley Swine via Instagram

              Featured photo credit: Cutting Bread by dinner series via flickr.com

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              Last Updated on January 21, 2020

              The Best Way to Create a Vision for the Life You Want

              The Best Way to Create a Vision for the Life You Want

              Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

              your vision of where or who you want to be is the greatest asset you have

                Why You Need a Vision

                Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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                How to Create Your Life Vision

                Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

                What Do You Want?

                The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

                It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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                Some tips to guide you:

                • Remember to ask why you want certain things
                • Think about what you want, not on what you don’t want.
                • Give yourself permission to dream.
                • Be creative. Consider ideas that you never thought possible.
                • Focus on your wishes, not what others expect of you.

                Some questions to start your exploration:

                • What really matters to you in life? Not what should matter, what does matter.
                • What would you like to have more of in your life?
                • Set aside money for a moment; what do you want in your career?
                • What are your secret passions and dreams?
                • What would bring more joy and happiness into your life?
                • What do you want your relationships to be like?
                • What qualities would you like to develop?
                • What are your values? What issues do you care about?
                • What are your talents? What’s special about you?
                • What would you most like to accomplish?
                • What would legacy would you like to leave behind?

                It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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                What Would Your Best Life Look Like?

                Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

                A few prompts to get you started:

                • What will you have accomplished already?
                • How will you feel about yourself?
                • What kind of people are in your life? How do you feel about them?
                • What does your ideal day look like?
                • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
                • What would you be doing?
                • Are you with another person, a group of people, or are you by yourself?
                • How are you dressed?
                • What’s your state of mind? Happy or sad? Contented or frustrated?
                • What does your physical body look like? How do you feel about that?
                • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

                It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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                Plan Backwards

                It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

                • What’s the last thing that would’ve had to happen to achieve your best life?
                • What’s the most important choice you would’ve had to make?
                • What would you have needed to learn along the way?
                • What important actions would you have had to take?
                • What beliefs would you have needed to change?
                • What habits or behaviors would you have had to cultivate?
                • What type of support would you have had to enlist?
                • How long will it have taken you to realize your best life?
                • What steps or milestones would you have needed to reach along the way?

                Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

                It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

                Featured photo credit: Matt Noble via unsplash.com

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