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A Wholesome Diet Is What You Need to Gain Happiness: 30 Natural Low-Carb Foods

A Wholesome Diet Is What You Need to Gain Happiness: 30 Natural Low-Carb Foods

The Importance of Low-Carb Diet

In the last few decades, health authorities have guided us towards a diet low in calories and fat. The issue is, even when many people stick to these diets, they tend not to get desired results [1]

The alternative available is a diet low in carbs. This involves restricting a high intake of carbohydrates in the form of starches and sugars replacing them with protein and fat. Diets low in carb reduce appetites which in turn makes your calorie intake lower and weight loss is effortless, provided that carbs are kept down.

Cutting Carb Intake Improve Your Health from Several Aspects

Studies clearly indicate that low carb diets are beyond weight loss. Cutting down on your carb intake has a range of significant benefits:

  • It reduces hunger levels
  • It is an “automatic” program of weight loss without the need to count calories.
  • Low-Carb diets result in a greater percentage of weight loss than low-fat diets
  • Low-Carb diets benefit metabolic health. This reduces blood sugar, blood pressure and various other health complications are alleviated.

All of this means you can eat until you are full, feel the satisfaction and still manage to lose weight.

The Perfect Amount of Carb Intake

There is no clear cut definition of exactly what constitutes a “low carb diet”. What is low for one may not be low for another. The carb intake for an individual depends on gender, age and body composition, personal preferences, lifestyle, levels of activity, food culture and the current metabolic state of health.

Physically active people with more muscle mass tolerate a higher level of carbs than ‘desk-bound’ people. Metabolic health is an important factor. People can get obese and even diabetes with a metabolic syndrome. Those that fall into this category cannot tolerate the same carb intake as those that are healthy.

By simply removing unhealthy carb sources from your daily diet in the form of refined wheat and sugar additives, you are well on the path to better health. To enjoy metabolic benefits fully you have to restrict other sources of carb,

Let us get down to what you may eat:

  • Every single vegetable
  • Fruit combination varieties
  • A portion of healthy starches like sweet potatoes, potatoes and healthy grains like oats and rice

******Base meal plans around foods with a low carb content to lose weight and improve overall health.

Most low carb foods are healthy, delicious and nutritious.

The 30 Most Low-Carb Foods:

1. Eggs (Carbs: Almost 0)

    Eggs are a healthy and nutritious source of food, loaded with multiple nutrients, including nutrients for the brain as well as compounds that can improve eyes.

    Meats

    All meats types are close to a zero level of carb except liver that contains approximately 5% of carbs

    2. Beef (Carbs: 0)

      Beef is a satisfying food form loaded with nutrients like B12 and iron. There are various beef types like ground beef, steak and hamburgers.

      3. Lamb (Carbs: 0)

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        Lamb contains numerous nutrients including B1. Lamb is grass-fed, and is high in fatty beneficial acids.

        4. Chicken (Carbs 0)

          Chicken is the most popular meat in the world. It has beneficial nutrients, and is a good protein source. On a low carb diet, it is better to choose wings and thighs, the ‘fattier’ portions.

          5. Pork inclusive of Bacon (Carbs 0, in most cases)

            Pork is delicious meat type and bacon one of the favorites for low-carb dieters. Bacon is a meat that processed meat, so it is not a “health food”. It is however, acceptable to moderate amounts when on a low-carb diet. Buy bacon locally, without the artificial ingredients. Read labels to check sugar content to ensure carbs are kept at the zero level.

            Other low carb meats include Turkey, Bison, Veal and Venison.

            Seafoods

            Seafoods are healthy and nutritious, high in Omega 3 fatty acids, iodine and vitamin B12, with no carbohydrates.

            6. Salmon (Carbs: 0)

              Salmon is the most popular fish type for the health conscious since it contains Omega-3 fatty acids. Salmon is also loaded with B12, iodine, and contains vitamin D3.

              7. Trout (Carbs: 0)

                Trout, like salmon is a fish type which is loaded with important nutrients including Omega-3 fatty acids.

                8. Sardines (Carbs: 0)

                  Sardines are eaten whole,with bones. Sardines are nutrient-dense consisting of every kind of nutrient needed by the human body .

                  9. Shellfish (Carbs: 4-5%)

                    Shellfish are nutritious and should be part of meals. They consist of a high protein percentage and are low in fat.

                    Other Low-Car Seafood include: Shrimp, Lobster, Haddock, Tuna, Herring, Cod, Catfish and Halibut.

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                    Vegetables

                    Most vegetables have a low percentage of carbs. Cruciferous vegetables and leafy greens are the lowest, and majority of the carbs in them contain fiber. Root vegetables like sweet potatoes and potatoes are high in carb content.

                    10. Broccoli (Carbs: 7%)

                      Broccoli can be eaten raw or cooked. It contains high levels of vitamin C, K and fiber with cancer-fighting compounds.

                      11. Tomatoes (Carbs: 4%)

                        Tomatoes, high in potassium and vitamin C are essentially berries or fruits, but used as vegetables.

                        12. Onions ( Carbs: 9%)

                          Onions are tasty plants adding powerful flavor to meals. They are high in antioxidants and fiber, and consist compounds that are anti-inflammatory.

                          13. Brussels Sprouts (Carbs: 7%)

                            Brussels sprouts are nutritious vegetables, related to kale and broccoli. High in vitamins C and K, they contain beneficial compounds.

                            14. Cauliflower (Carbs: 5%)

                              Versatile and tasty cauliflower, is a vegetable high in folate and vitamins C and K.

                              15. Kale (Carbs: 10%)

                                Kale, a popular vegetable among the health-conscious, is loaded with vitamin C, fiber, vitamin K, as well as carotene antioxidants.

                                16. Eggplant (Carbs: 6%)

                                  Eggplant is high in fiber, a fruit consumed like a vegetable.

                                  17. Cucumber (Carbs: 4%)

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                                    Cucumber has a mild flavor, consisting mainly of water, with a small vitamin K percentage

                                    18. Bell Peppers (Carbs: 6%)

                                      Bell peppers have a satisfying and distinct flavor and are high in fiber, vitamin C as well as carotene antioxidants.

                                      19. Asparagus (Carbs: 2%)

                                        Asparagus, a delicious spring vegetable, is high in fiber, folate and vitamin C, together with carotene antioxidants. It has a high protein content.

                                        20. Green Beans (Carbs: 7%)

                                          Green beans are legumes, consumed as vegetables. They are high in nutrients that include vitamin C, protein, fiber, vitamin K, potassium and manganese.

                                          21. Mushrooms ( Carbs: 3%)

                                            Mushrooms are not plants, but treated as vegetables. They contain potassium, and have a high content of B-vitamins.

                                            Other Vegetables low in carbs include: Celery, Zucchini, Spinach, Swiss chard and Cabbage

                                            Except for the root vegetables that are starchy all vegetables have a low percentage of carbs . You can consume vegetables in large proportions and stay within carb limits.

                                            Berries and Fruits

                                            Fruits are higher in carbs than vegetables and may be controversial but olives and avocados are high in healthy fats and berries low in sugar are excellent.

                                            22. Avocado (Carbs: 8.5%)

                                              The avocado is unique in its healthy fats content. High in potassium and fiber it contains a variety of nutrients. About 78% of carbs present in avocado are fiber.

                                              23. Olives (6%)

                                                The olive is delicious and high in copper, iron, fat, and vitamin E.

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                                                24. Strawberries (8%)

                                                  Strawberries are low carb and nutrient-dense. They are high in manganese, vitamin C and various antioxidants.

                                                  25. Grapefruit (11%)

                                                    Grapefruits, a citrus fruit, is very high in vitamin C as well as carotene antioxidants.

                                                    26. Apricots (11%)

                                                      The apricot is a delicious fruit with a low carbs and is filled with potassium and vitamin C.

                                                      Other fruits in the low carb range include: Lemons, Oranges, Kiwi, Mulberries and Raspberries

                                                      Nuts and Seeds

                                                      Seeds and nuts are low in carbs. They are high in fiber, fat, protein and a variety of micro-nutrients. Nuts are usually eaten as snacks. Seeds are used to add crunch to recipes and salads. Nut and seed flours like almond flour and coconut flour are used to create low-carb baked delights.

                                                      27. Almonds (22%)

                                                        Almonds are crunchy, tasty and loaded with vitamin E, fiber, and magnesium.

                                                        28. Walnuts (14%)

                                                          The walnut is high in ALA, an omega-3 fatty acid ALA, and contains wide range of other nutrients.

                                                          29. Peanuts (16%)

                                                            Peanuts are essentially legumes that are consumed as nuts. High in fiber, vitamin E and magnesium and other key minerals and vitamins.

                                                            30. Chia Seeds ( Carb: 44%)

                                                              Chia seeds trend as a popular health food all around the world. They are rich in nutrients and used in various low-carb recipes. They are the richest dietary fiber source. Due to the high fiber the carbs are digestible in essence.

                                                              Other seeds and nuts in the low-carb range include: Hazelnuts, Macadamia nuts, Cashews, Coconuts, Pistachios, Flax seeds, Pumpkin seeds, Sunflower seeds.

                                                              Featured photo credit: www.tfuni.com via tfuni.com

                                                              Reference

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                                                              Nena Tenacity

                                                              Screenwriter ∕ Filmmaker

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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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