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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 17, 2019

              8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

              8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

              In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

              Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

              Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

              Why Is It Hard to Live A Peaceful And Happy Life?

              Our Habitat Has Become Too Technological

              The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

              There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

              How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

              According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

              Too Many People Don’t Want to Unplug

              Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

              The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

              Listen carefully:

              We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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              The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

              Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

              8 Mindfulness Exercises to Start Practicing

              There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

              Are you ready for it? Let’s go!

              1. Pray Daily

              You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

              When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

              Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

              Pray. You won’t regret it.[5]

              2. Pay Attention to Your Inner Thoughts

              A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

              By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

              Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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              If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

              This article can guide you to beat negative thoughts:

              How to Stop Automatic Negative Thoughts When You’re Overwhelmed

              3. Smile Often

              Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

              Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

              Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

              The moment that you smile unconsciously, you then know that you are truly happy.

              4. Organize Your Working Desk

              A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

              When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

              Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

              Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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              5. Celebrate Your Friend’s Victories

              I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

              Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

              What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

              6. Listen to Your Spouse/Partner

              God put someone in your life for a reason. You might as well listen to him or her.

              I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

              I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

              7. Give Yourself a Break from Technology

              You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

              How do you do that? This is my formula:

              First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

              If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

              If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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              If you score more than 35, you need to take action immediately.

              Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

              8. Go Exercise

              Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

              The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

              You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

              12 Benefits of Regular Exercise You Should Know

              The Bottom Line

              It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

              It is possible to live a happy and peaceful life. It only depends on you.

              Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

              More Resources About Mindfulness

              Featured photo credit: Lesly Juarez via unsplash.com

              Reference

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