Category: Healthy Diet Tips

Bread is an irreplaceable culinary component in almost every kitchen worldwide. Unfortunately, it isn’t considered a truly healthy option, as it offers little nutritional value compared to the amount of calories it has. But what if you could substitute it with something that is packed with nutrients, satiating, easy to make, and still has a delicious taste? That’s what rye bread is all about.

What is rye bread?

Rye bread is a bread variety made from ground rye berries. It has a slightly sweeter and tangier flavor compared to the standard white bread made from wheat flour. It comes in multiple colors (both lighter and darker) depending on the type of rye flour you use. Its standout feature is that it’s packed with nutrients, fiber, and vitamins, which makes it a healthier choice compared to many other breads.

Many would describe this healthy bread as a very versatile culinary creation. You can make it more airy, denser, tangier, and milder…you can adjust it to your taste even if you’re a picky eater. The secret is in many different types and preparation methods you can use. 

Flour choices:

1. Light rye flour – as the name suggests, light rye flour is the ideal choice for lighter and airer loaves with a mild rye flavor.
2. Medium rye flour – this flour type is the middle ground of texture and flavor, with a noticeable rye taste and a slightly denser texture.
3. Dark rye flour – dark rye flour has the densest texture and is the most flavorful. It’s packed with nutrients and has a strong rye taste.e.

Yeast types:

1. Sourdough rye – this traditional method uses a natural sourdough starter for fermentation, giving it a tangier flavor, longer shelf life, and improved digestibility.
2. Commercial yeast rye – this is a quicker method as you’d use commercially produced yeast for fermentation, offering a milder flavor and faster rise times.

Soaking and scalding:

1. Soaking – soaking rye flour or berries before preparing the dough helps soften the bran. That gives it a smoother texture and better digestibility.
2. Scalding – pouring boiling water over some rye flour before mixing creates a gelatinous consistency.

Baking techniques:

1. Steaming – adding steam during baking creates a moist environment. That environment is perfect for a softer crust of lighter rye bread. 
2. Dry heat baking – baking in a dry oven creates a crispier crust and a chewier crumb. It’s ideal for denser whole-grain breads like pumpernickel.

Benefits of rye bread

In addition to its delicious taste, rye bread is a nutritional powerhouse and offers plenty of benefits that will boost your health. 

Firstly, rye bread is known for its high fiber content, especially compared to classic wheat bread. Dietary fiber is irreplaceable for healthy digestion, creating a healthy gut environment, and sustaining regular bowel movements. 

Another perk of high-fiber foods like rye bread is that it keeps you feeling full for longer periods. Hence, if you tend to snack more often than you should, add rye bread to your weight loss meal plan and enjoy sustained energy with reduced cravings. 

The king of bread is a rich source of B vitamins, including thiamine, niacin, and B6. The combination of these vitamins plays key roles in your body’s metabolism, allowing it to convert food into energy efficiently.

They also contribute to healthy nerve function and support a healthy brain. So, fuel your day with a slice of rye bread and enjoy the benefits of increased energy levels and enhanced cognitive function.

The fiber content in rye bread not only improves your digestion but also provides major benefits for your heart health. Fiber helps lower bad cholesterol (LDL) levels while increasing good cholesterol (HDL) levels, which together create a healthy cholesterol profile. 

Finally, this healthy bread is a fantastic source of essential minerals (that includes iron, magnesium, and phosphorus). These minerals have their respective roles in improving bone health, muscle function, and oxygen transport. So, by including whole-grain bread in your diet, you’re ensuring your body receives a variety of essential nutrients for optimal health.

How to make rye bread

Making your own homemade rye bread is easier than you may think. Even if you’re a complete culinary beginner, you can reap all the benefits of healthy bread by following these instructions.

Ingredients:

• rye flour – depending on your desired texture and flavor, choose from light, medium, or dark rye flour. Experiment with combinations for even more variety;
• active dry yeast or sourdough starter – this will act as the leavening agent, making your dough rise beautifully;
• warm water – it activates the yeast and creates a moist environment for dough development;
• salt – it enhances flavor and stabilizes the dough;
• honey or molasses – these natural sweeteners add depth of flavor and promote browning;
• caraway seeds (optional) – these classic nutritious bread companions add a distinctive peppery flavor;
• olive oil – it keeps the dough supple and adds richness.

Baking instructions:

Start by combining warm water, yeast, and honey/molasses. Let it sit for a few minutes until foamy. Then, add the rye flour, salt, caraway seeds (if using), and olive oil. Mix everything well to form a shaggy dough. Now, lightly flour your working surface and knead the dough for around 10 minutes until it becomes elastic and smooth. A stand mixer with a dough hook is also a viable option.

Transfer the dough in a greased bowl. Cover it up with plastic wrap and set it aside to rise in a warm place for one to two hours until it doubles in size. Once it doubles in size, it’s ready for shaping, 

Gently punch the dough to shape it into a loaf or desired shape. Put it in a loaf pan that’s been coated with grease or on a baking sheet. Cover and let it rise again for 30-45 minutes.

While the dough is on its second rise, preheat your oven to 375°F (190°C). Brush the loaf with water or milk for a golden crust. Bake it for 30-45 minutes or until the internal temperature reaches 190°F (88°C).

Finally, let the bread cool (you can leave it on the wire rack) for at least 30 minutes before slicing. Enjoy your homemade rye bread masterpiece!

Tips and tricks for perfect rye dough

• use warm, not hot, water for activating the yeast;
• don’t over-knead the dough. Knead just until it becomes smooth and elastic;
• proof the dough in a warm place. This will help it rise properly;
• adjust the time of baking depending on the size and shape of your loaf;
• experiment with different flours, seeds, and spices to create your own unique rye bread variations.

Common rye bread baking challenges

My dough isn’t rising: Make sure your yeast is alive and active and that the water temperature is lukewarm. You might also need to increase the rising time.

My bread is too dense: Try using lighter rye flour or adding less flour to the dough. You can also use a stand mixer with a dough hook to ensure proper kneading.

My bread is too dry: Use a wetter dough recipe or add more water during mixing. You can also brush the loaf with water or milk before baking.

My bread has a burnt bottom: Lower the oven temperature or bake on a baking sheet instead of a loaf pan.

Final thoughts

The king of bread got his name for a reason. Its unique taste and rich nutrient profile make it a healthy option for everyone who wants to do their body a favor. There are plenty of delicious store-bought options you can choose from. Yet, making homemade rye bread adds to the experience and gives you full control over its taste and texture.

With this beginner-friendly recipe, you are set up for success. Share the warmth of freshly baked goodness with loved ones, creating memories that linger long after the last bite.

Pasta has been a beloved meal choice for generations thanks to its versatility and the ability to perfectly combine with countless flavors. However, it doesn’t have a reputation for being a healthy dish, as it doesn’t offer much protein or fiber while being packed with refined carbs. However, if you want to make healthy changes to your diet, that doesn’t mean you have to remove pasta from your meal plan. On the contrary, you can enjoy it more often than you might think if you make one adjustment – switch to protein pasta.

What is protein pasta?

Protein pasta is a nutritious alternative made from ingredients like lentils, chickpeas, edamame, and quinoa. It has a higher protein content compared to traditional pasta. That makes it the perfect substitute for those who want to increase their protein intake while enjoying pasta dishes.

Protein pasta usually contains two to three times more protein than its counterpart. Furthermore, it has significantly fewer carbs than wheat-based options. That combo makes it an ideal meal for muscle growth and repair while supporting weight loss with its better macronutrient ratio.

Regarding weight loss, protein pasta is also loaded with fiber, promoting digestive health and making you feel full for longer periods. These properties make it an excellent meal for your weight loss meal plan.

Finally, high-protein pasta also has micronutrients that it brings to the table. Depending on the type, you can expect a healthy dose of iron, magnesium, and zinc, which support your overall health.

Types of protein pasta

Plenty of high-protein pasta types are out there, each with its own nutritional benefits and unique flavors. Hence, you won’t be forced to stick to a single type – you can experiment with different tastes and find the ones that you enjoy the most:

Lentil pasta

Lentil pasta is a ground lentil, gluten-free pasta, making it an excellent option for those with gluten sensitivity. A 2 oz serving of lentil pasta will contain around 20 grams of protein, 8 grams of fiber, and 200 calories. It can be your ideal protein pasta with a slightly earthy taste and suitable for those with dietary restrictions.

Chickpea pasta

Chickpea pasta is made from chickpea flour, giving it that nutty flavor. It’s a fantastic source of plant-based protein, as it has 23 grams of protein per serving, followed by 6 grams of fiber. On top of that, it contains only around 210 calories.

Quinoa pasta

Quinoa pasta is crafted from quinoa flour, and it stands out for its amino acid profile, as it contains all essential amino acids. These acids are crucial for many functions in your body, as they’re a steady energy source and antioxidants and support your brain functions. On top of all, they link together to create proteins, thus supporting your muscle-building goals. A standard 2 oz serving contains 200 calories with 15 grams of protein and an additional 3 grams of fiber.

Edamame pasta

This protein pasta comes from edamame beans, known for its delicious, slightly sweet taste. It’s absolutely packed with protein, with 24 grams per serving and 11 grams of fiber, at a “price” of only 200 calories. 

Mixed beans pasta

If you prefer pasta with a mixed flavor profile, the mixed beans pasta is exactly what you’re looking for. It’s made from legumes like lentils, chickpeas, and black beans. Macro-wise, it offers 14 grams of protein and 8 grams of fiber at around 200 calories.

Protein pasta recipes

Now that you have become familiar with what protein pasta brings to the table and its many types let’s get to the fun part of combining these tastes into delicious and nutritious recipes.

Lentil bolognese

The lentil bolognese pasta is a mouthwatering combo of your favorite lentil or chickpea pasta. To make it, you’ll need:

• 2 cups lentil pasta;
• 1 cup cooked lentils;
• 1 can (14 oz) crushed tomatoes;
• 2 cloves garlic, minced;
• 1 teaspoon dried oregano;
• 1 teaspoon dried basil;
• salt and pepper to taste;
• olive oil for sautéing;
• fresh basil for garnish.

First, cook the pasta as instructed on the package. While it’s cooking, sauté minced garlic in olive oil until fragrant. Then, add cooked lentils, crushed tomatoes, oregano, basil, salt, and pepper. Simmer for 15-20 minutes. Toss the lentil bolognese sauce with cooked lentil pasta to finish the cooking. Garnish with fresh basil and serve.

Chickpea Alfredo

Did you know that the earthy flavor of chickpea pasta perfectly combines with the flavors of a plant-based Alfredo sauce? Here’s how to make this delicious protein-boost of a meal:

• 2 cups chickpea pasta;
• 1 can (15 oz) chickpeas, drained;
• 2 cloves garlic, minced;
• 1 cup vegetable broth;
• 1 cup unsweetened almond milk;
• 2 tablespoons nutritional yeast;
• salt and pepper;
• fresh parsley for garnish.

Start by cooking the chickpea pasta according to the instructions on the package. In the meantime, grab a blender to combine chickpeas, garlic, vegetable broth, almond milk, nutritional yeast, salt, and pepper. Heat the sauce in a pan before tossing it with the cooked chickpea pasta. As a final touch, garnish it with fresh parsley and enjoy.

Quinoa Primavera

This nutrient-packed dish is a wonderful combination of mild and nutty flavors. Simple, healthy, and delicious!

• 2 cups quinoa pasta;
• 1 cup bell peppers, sliced;
• 1 cup cherry tomatoes, halved;
• 2 cups fresh spinach;
• 2 tablespoons olive oil;
• salt and pepper;
• grated Parmesan for serving.

Once again, cook the quinoa pasta according to your packaging instructions. Grab a pan where you’ll sauté cherry tomatoes and bell peppers in olive oil until they get tender. Add fresh spinach and cook until wilted. Combine the veggies together with the pasta, add your salt and pepper seasoning, and sprinkle with Parmesan cheese.

Edamame pesto

The freshness of homemade pesto brings the best out of edamame pasta, which comes together in a mouthwatering bowl of flavor and nutrients.

• 2 cups edamame pasta;
• 1 cup shelled edamame;
• 1 cup fresh basil leaves;
• 2 cloves garlic;
• 1/4 cup pine nuts;
• 1/2 cup grated Parmesan;
• 1/2 cup olive oil;
• salt and pepper;
• lemon zest for garnish.

You know the drill – start the preparation by cooking the pasta. While it’s cooking, grab your blender and toss in shelled edamame, basil, garlic, pine nuts, Parmesan, and olive oil. Blend them until you get a smooth texture. Combine it with the cooked pasta, add your seasoning, and garnish with lemon zest.

Mixed bean Mediterranean pasta

If you’re a fan of Mediterranean flavors, this pasta is exactly what you crave. These are the ingredients needed to make it:

• 2 cups mixed bean pasta;
• 1/2 cup Kalamata olives, sliced;
• 1 cup cherry tomatoes, halved;
• 1/2 cup feta cheese, crumbled;
• 2 tablespoons olive oil;
• 1 tablespoon balsamic vinegar;
• fresh basil for garnish;
• salt and pepper.

Cook mixed bean pasta according to package instructions. Take a bowl where you’ll combine cooked pasta, Kalamata olives, cherry tomatoes, and feta cheese. Then, drizzle a bit of olive oil and balsamic vinegar over the pasta mixture. Toss to combine. Season it with salt and pepper, sprinkle some fresh basil, and serve.

Final thoughts

Protein pasta is an excellent alternative to classic pasta as it’s a fantastic source of nutrients without excessive carbs. It can be your go-to meal if you’re trying to lose weight while providing a significant boost in protein, which is necessary for maintaining your muscle mass.

On top of those perks, when you opt for protein pasta, you don’t have to sacrifice taste. With these recipes, you’ll easily prepare delicious meals while keeping your body strong and healthy.

Adding citrus fruits to your shopping list is one of the healthiest decisions you can possibly make. If you’re already consuming them, you’re doing your body an array of healthy favors it will be thankful for. 

However, if you want to switch things up and enjoy these fruits in different combinations, read on, as we’ve prepared some of the most delicious recipes that citrus fruit lovers will undoubtedly enjoy. 

Why include citrus fruits in your diet?

Winter has a reputation for striking our immune system and leaving it defenseless against one too many viruses. As those months pass by, people almost instinctively reach for the comforting lemon or orange juice due to their vitamin C contents.

However, the family of citrus fruits has powers far exceeding a simple vitamin C fix. They are perfectly crafted winter superfoods for fighting seasonal threats. As you get a healthy dose of vitamin C, your body increases its production of white blood cells.

These cells are the body’s natural defenders against infections, meaning that there’s a much lower chance of catching a cold, especially in the winter season. 

However, we’ve just scratched the surface of citrus fruits’ powers. The second most potent weapon in their arsenal is their antioxidant contents, including:

• flavonoids;
• carotenoids; 
• ascorbic acid.

These compounds help your body to combat oxidative stress by neutralizing the so-called free radicals. Those free radicals are unstable molecules that can cause cellular damage and even contribute to developing chronic diseases. 

Luckily, crafting and consuming your citrus fruits list will strengthen your natural defenses and ensure that you remain healthy long-term.

Another amazing perk of regularly consuming citrus fruits is their ability to promote heart health. They are rich in compounds like fiber and potassium, which have been proven to regulate blood pressure. 

Talking about fiber, did you know that one of its many benefits is digestion aid? By creating a healthy microbiome, these tangy fruits can prevent constipation and improve your digestion for optimal gastrointestinal health.

Finally, citruses like oranges and grapefruits have high water content, which will make your hydration efforts much easier. As many people struggle to ingest a proper amount of water per day, having these as a healthy snack is a fantastic solution to satisfy your taste buds while getting a much-needed hydration boost. Moreover, the natural citric acid in citrus fruits supports the body’s detoxification processes, assisting in eliminating waste and toxins.

Top options in the citrus fruits list

Making your citrus fruits list can be as simple or as complicated as you want it to be. Why? Because there are so many variants, you can choose to stick with the ones you have provenly enjoyed or experiment with numerous healthy fruit combinations. On top of that, with so many options, you are guaranteed to find the combination you’ll enjoy.

Oranges

• Valencia Orange: juicy and perfect for fresh-squeezed juice;
• Navel Orange: easy to peel, a convenient and sweet snack;
• Blood Orange: rich in antioxidants, adds vibrancy to dishes.

Lemons

• Eureka Lemon: bright and zesty, a kitchen essential;
• Meyer Lemon: sweeter and less acidic, ideal for desserts.

Grapefruits

• Ruby Red Grapefruit: vibrant color, high in antioxidants;
• Pink Grapefruit: sweet and refreshing;
• White Grapefruit: mild flavor, hydrating, and heart-healthy.

Limes

• Key Lime: intense flavor, perfect for desserts;
• Persian Lime: versatile, widely used in beverages and dressings;
• Bearss Lime: acidic, enhances the taste of many dishes.

Creative and healthy citrus fruit recipes

Now that we’ve uncovered the doubts (if there were any) regarding the extraordinary benefits of citruses and got familiar with their various types, it’s time for the fun part. Here are a few suggestions for preparing these vitamin bombs in many delicious ways.

In these recipes, we’ll give you precise types of citruses you can use. However, don’t hesitate to experiment and substitute them with whichever type you prefer or have at hand.

Citrus infused water

There’s no better way to start your day than with a burst of freshness that citrus-infused water provides. With its vitamin and antioxidant contents, it will give you a health boost right off the bat. To make this healthy citrus juice, you’ll need these ingredients:

• sliced Valencia  oranges, Eureka lemons, and Bearss limes;
• fresh mint leaves;
• ice cubes.

First, combine the sliced citrus fruits and mint in a jug. Proceed by filling the jug with water and adding ice cubes. To properly infuse it, place it in the refrigerator and let it sit for a few hours. Talk about simple, right?

Citrus salad

Ever craved a quick but incredibly healthy salad you can whip up in a matter of minutes? If so, this refreshing citrus salad is exactly what you’re looking for. Add these ingredients to your citrus fruits list to start off the deliciousness process:

• mixed salad greens;
• Ruby Red grapefruit segments;
• Navel orange slices;
• avocado slices;
• Feta cheese crumbles;
• citrus vinaigrette.

To prepare it, simply toss salad greens with grapefruit, orange, avocado, and feta. For extra flavor, drizzle with citrus vinaigrette. 

Citrus marinated chicken

Now it’s time for the main course. This one is a true culinary masterpiece that combines bold and aromatic flavors in a symphony of citrusy goodness. Here’s what you’ll need to make it:

• chicken breasts;
• orange and lime zest;
• minced garlic;
• olive oil;
• fresh thyme.

Start by mixing the citrus zest, minced garlic, olive oil, and thyme. Now, it’s time to add the chicken to the blend. Do so by marinating chicken breasts in this mix for at least 30 minutes. Once it soaked up all of the aromas, grill or bake it until fully cooked.

Homemade citrus sorbet

After a long day, this guilt-free dessert will be a pure pleasure that erases any worry on your mind. This sorbet is a refreshing and tangy delight, crafted from the pure juices of Valencia oranges, Pink grapefruits, and Eureka lemons. The ingredients needed for this recipe are:

• orange, grapefruit, and lemon juice;
• sugar or honey;
• water.

Grab a saucepan where you’ll combine the citrus juices with sugar or honey (whichever you choose). Then, heat it at a moderate temperature of around 165°F (74°C). Once the sugar has completely dissolved, move the mixture from heat and allow it to cool before transferring it to the ice cream maker and churn.

Final thoughts

Having your own citrus fruits list will do much more than just enchant your taste buds. They offer countless health benefits that will come in especially handy in the cold winter months.

These recipes testify to how simple it is to include citruses in your daily meals. With a burst of flavors and a hefty dose of vitamins and nutrients, you’ll uncover a whole new world of flavors while nourishing your body with the nutrients it craves. Embrace the simplicity and nourishment that citrus fruits bring to your table, and make every meal a delightful and healthful experience.

Juggling textbooks, practices, games, and social life, a student athlete wears many hats – but does the recipe for success have to include sacrificing a healthy diet? The answer is a resounding yes! While the demands seem like constant hurdles, achieving nutritional balance is possible, unlocking peak performance and well-being both on and off the field.

The importance of nutrition for a student athlete

The first step toward a healthy lifestyle is a healthy diet, which is especially important for athletes. Your ability to recover, grow muscle, and sustain your energy levels will depend on it. Hence, paying special attention to your nutrition habits should be on top of your priority list.

You can start things by balancing out your macronutrient intake. Carbs are your body’s primary energy source, fueling your workouts and competitions. Proteins take up the role of muscle growth and recovery, while fats provide long-lasting energy and support overall health.

A solid distribution of your macros can look something like this – 45% carbs, 30% protein, and 25% fats. Of course, you can switch things up according to your goals (especially if you have dietary restrictions), but having a proper macronutrient distribution is a crucial part of your meal plan.

Of course, as a student athlete your body will sustain significant damage from your physical efforts. Hence, by consuming the right nutrients, you will allow your body to recover more quickly. Even more importantly, with the right combination of vitamins, minerals, and antioxidants, you will effectively prevent injuries that can happen due to improper nutrition.

Although often overlooked, nutrition has a massive impact on your cognitive function. Concentrating, staying alert, and making decisions quickly is crucial for your classes and athletic performance. 

With these in mind, optimizing your nutrition as a university athlete is a task that can’t be overlooked. Here’s exactly how to do it.

How to maintain a healthy diet for student athletes

These are some of the most efficient strategies for maintaining a healthy diet as a student athlete despite your tight schedule.

Meal prep

Meal prepping is among the most praised ways of keeping your nutrition clean, even if you have the minimum amount of time available. By planning and cooking your meals in advance, you can save loads of time you’d otherwise spend on separate cooking sessions and trips to the grocery store.

Hence, stock up on supplies and dedicate a couple of hours each week to prepare multiple batches in a single going. When you’re ready to dig in, simply reheat your stored meal, and you’re good to go. Another great perk of meal prep is that you’ll have less temptation to reach for unhealthy foods, as you already have nutritious options available.

Healthy snacks and smoothies

When time is tight and you need a quick bite, healthy snacks are exactly what you need. Always stock up on healthy options like:

• pistachios;
• walnuts;
• almonds;
• cashews;
• Greek yogurt;
• whole-grain crackers;
• fruits.

These are only a few examples of snacks you can easily carry as a college athlete and enjoy in between classes or workouts. They usually have a significant number of calories, so try not to go overboard with them. Regardless, as an excellent source of carbs, protein, and healthy fats, they will give you the ideal nutrient and energy boost you need.

If you have a few spare minutes on your hands, you can make a healthy smoothie in record time. By simply blending together your favorite fruits and vegetables, you can create nutrient-packed smoothies and up your fiber consumption without a hassle.

Meal delivery services

If your schedule tends to get really packed, or if you run out of energy by the time you need to get meal prepping, a healthy meal delivery service can be a true lifesaver. With pre-prepared meals that are swiftly delivered to your doorstep, you can follow an athletic meal plan that will cater to your fitness needs.

Eating for peak athletic performance

Apart from the foods you eat, you can make a few more tweaks as a student athlete to get on your peak performance levels.

Tip 1

Firstly, you should pay attention to your meal timing, as that will determine your workout capacity, performance, and the rate of your recovery. Before a workout, your top priority should be a balanced meal with carbs, proteins, and fats two to three hours before the session to have balanced energy levels.

For example, before your workout meal, you can have something like whole-grain pasta with lean protein and vegetables. Another option is a turkey sandwich with whole-grain bread. An important note is to avoid foods high in fat and fiber before a workout as they can cause gastrointestinal discomfort during exercise.

Tip 2

Your post-workout meals are just as important, as your goal is to replenish your muscle glycogen levels and promote recovery as soon as possible. That’s why your post-workout meal should be a good source of carbs and protein.

A solid option for a post-workout meal is Greek yogurt combined with fruit and granola or a protein smoothie made with banana, spinach, and protein powder.

Tip 3

The next key point to pay special attention to as a college athlete is proper hydration. Some of the most vital aspects of staying hydrated include:

• regulating body temperature;
• lubricating joints and tissues;
• delivering nutrients and oxygen;
• maintaining brain function.

If you aren’t well-hydrated, you can experience muscle cramps, reduced endurance, and even an increased risk of getting injured. Hence, always carry your water bottle and hit your daily goal of approximately 15 cups of water per day. You can throw in sports drinks or vitamin water to ease your hydration efforts.

Tip 4

Finally, consider adding supplements to tie the knot on your peak performance nutrition as a student athlete. As the word suggests, supplements are only an addition to your nutrition that can help you reach your goals – they shouldn’t be your main source of nutrients.

However, combining proper nutrition with proven supplements like protein powder and creatine can enhance your results and help you hit your nutrition goals easier.

Final thoughts

Being a student athlete does come with a set of challenges, but that doesn’t mean that you need to sacrifice your nutrition. Quite the opposite, with a problem-solving mindset, you can find plenty of practical solutions that aren’t as time-consuming. With enough dedication and perseverance, you can overcome the demands of being a student athlete while thriving in all aspects of life.

High blood pressure or hypertension often feels like a silent enemy that you can only manage with medication. But did you know the blood pressure solution can be found right there, on your plate? Food and blood pressure have a very unique relationship, and here’s everything you need to know about it.

Does food affect blood pressure?

Yes, food can have a very strong impact on your blood pressure. The three main food groups that can elevate your high pressure are sodium, saturated fats, and sugars. Also, food can be the blood pressure solution, as fruits, vegetables, whole grains, and lean proteins have a proven record of lowering blood pressure.

Sodium is an essential mineral, and its duties in the body are of utmost importance, ensuring you have a proper fluid balance and that your muscles work properly. However, if you’re dealing with hypertension, you definitely want to cut back on it and control your sodium intake.

Firstly, this mineral has the effect of drawing water into your bloodstream. If you go overboard with high-sodium foods, your body will retain more water than needed, which puts intense pressure on your blood vessel walls and elevates your blood pressure levels.

It can also lead to blood vessels narrowing, which makes it harder for your body to pump blood through them, which again elevates your blood pressure. To avoid these issues, limit or remove these foods from your diet:

• processed meats;
• canned foods;
• salty snacks;
• condiments.

Another food group that can be very harmful to those who suffer from hypertension is saturated fats. They are known for raising bad cholesterol levels (LDL), which build up in your arteries and narrow them, leading to elevated blood pressure.

If consumed in bigger doses, saturated fats can also spike inflammation in the body, which can affect many cardiovascular conditions, with high blood pressure being one of them.

Hence, try limiting or removing these foods from your diet:

• full-fat dairy products;
• fatty cuts of meat;
• fried foods;
• processed snacks.

Last but certainly not least, sugary foods should be the least common ingredient on your shopping list. Similarly to saturated fats, it can cause inflammation in the body, as well as increased insulin levels.

High sugar intake can increase the chances of insulin resistance and disbalance your blood sugar levels, which leads to fluid retention and raises your blood pressure. As sugary foods are high in calories and low in nutrients, they can significantly contribute to weight gain, which is a major risk when dealing with hypertension. Hence, limit or remove sugary drinks, sweetened treats, and similar refined sugar products from your diet.

What foods lower blood pressure?

Some foods that can lower blood pressure are leafy greens like spinach and kale, berries rich in antioxidants, oats high in soluble fiber, fatty fish like salmon and trout rich in omega-3 fatty acids, and potassium-rich foods like bananas. Consuming these on a regular basis is a very efficient blood pressure solution.

Leafy greens

To find the blood pressure solution, you can start your search at foods rich in potassium, magnesium, and calcium. These nutrients do an excellent job of relaxing the blood vessel walls and maintaining blood pressure levels. Leafy greens are rich in those exact nutrients, so adding foods like spinach, kale, and collard greens to the menu is the move to make.

Berries

Enjoying berries is probably one of the most delicious ways of naturally lowering blood pressure. Strawberries, blueberries, and raspberries are packed with all sorts of goods like antioxidants, vitamins, and minerals. They also have high levels of flavonoids, which have a proven track record of improving blood vessel function while reducing inflammation in the body.

Bananas

With their high potassium levels, bananas are a fantastic blood pressure solution. Potassium helps balance the effects of sodium in the body and relaxes blood vessel walls, which can help lower blood pressure levels.

Nuts and seeds

These wonders of nature offer a plethora of health benefits to anyone who prioritizes them in their diet. They contain high amounts of healthy fats, fiber, and even minerals which can lower inflammation in the body, improve blood vessel function, and balance sodium levels.

Other natural ways to lower your blood pressure

Optimizing your diet is one of the most effective ways of regulating your blood pressure. However, your efforts might go in vain if you don’t pair them with other healthy habits. Hence, upon optimizing your diet and creating a healthy meal plan for hypertension, pair it up with these activities.

Regular exercise

Regular exercise will do wonders for your overall health, and managing high blood pressure isn’t an exception. Even the simplest activities, like taking a brisk walk or cycling, can positively impact your hypertension. Introduce strength training to your workout routine for maximum results, and watch your body flourish.

Stress management

It’s well-known that stress can be a trigger for high blood pressure. To mitigate stress, try out calming breathing techniques, meditation, or any other activity that brings you calmness and peace.

Reduce alcohol and caffeine consumption

These beverages are a significant risk factor for people dealing with high blood pressure. Therefore, it’s vital that if you choose to consume alcoholic or caffeinated beverages, do so in moderation. Better yet, try substituting them with healthier alternatives like vitamin water or caffeine-free teas.

Quit smoking

Although this is a hard pill to swallow for regular smokers, the truth is that smoking is one of the biggest contributors to high blood pressure, as every cigarette contributes to a temporary rise. Moreover, it narrows the blood vessels, making the damage more severe over time. Still, quitting is always an option, and finding professional help might be the smartest move on the board.

Final thoughts

Finding the blood pressure solution can feel like finding a needle in a haystack at times. However, although it’s a burden to carry, it doesn’t have to be that heavy when you have the right approach.

By making slight changes in your diet and avoiding certain foods while prioritizing others, you can overcome the challenges and truly make a change. With dedication and consistency, you can achieve and maintain optimal blood pressure levels for a healthier, happier life.

Mixed greens refer to a combination of different types of leafy vegetables, such as lettuce, spinach, kale, arugula, and others, often used as a salad base or in various dishes for their diverse flavors and nutritional benefits. 

Their popularity has skyrocketed since more and more of the population tends to put emphasis on their overall health and well-being when it comes to food choices. Whether the goal is weight loss, improved gut health, boosting immunity, or hydration, you can never go wrong with a salad.

Before we delve into exotic combinations of mixing your greens, let’s take a look at some of the benefits they bring to the table.

Advantages of including mixed greens in your diet

They are rich in nutrients

Mixed greens typically contain a variety of vitamins, minerals, and antioxidants essential for overall health. These nutrients include vitamins A, C, and K, as well as folate, potassium, calcium, and iron, among others.

They support weight management

Mixed greens are low in calories but high in fiber, which helps promote satiety, regulate appetite, and support weight management goals.

They promote heart health

The high fiber content in mixed greens lowers cholesterol levels and reduces the risk of heart disease. Furthermore, the presence of antioxidants like vitamin C and flavonoids may help protect against cardiovascular damage.

They support digestive health

The fiber in mixed greens supports healthy digestion and regular bowel movements and preventing constipation. It also fosters a healthy gut microbiome, which is essential for overall digestive health.

They boost immune function

The vitamins and antioxidants found in mixed greens, particularly vitamin C, can help support immune function and protect against infections.

Supports Skin Health: Nutrients like vitamins A and C found in mixed greens are important for skin health, contributing to collagen production, wound healing, and protection against sun damage.

The best mixed greens combinations and how to give them a boost

The best greens combinations can vary based on personal taste preferences and dietary needs. However, here are some popular and tasty combinations to consider:

Classic Garden Mix

This combination typically includes a mix of romaine lettuce, spinach, and arugula. It offers a balance of flavors and textures, with romaine providing crunch, spinach offering a mild taste, and arugula adding a peppery kick.

To enhance the flavor and texture of this salad base, you can add a variety of ingredients. Here are some suggestions:

Vegetables: sliced tomatoes, cucumbers, and bell peppers (red, yellow, orange, or green), red onion slices, shredded carrots, radish and celery slices

Cheeses: crumbled feta, grated Parmesan, shredded cheddar cheese, cubed mozzarella and blue cheese crumbles

Proteins: grilled chicken breast (sliced or diced), grilled steak (sliced), grilled shrimp or prawns, hard-boiled eggs (sliced or chopped), sliced grilled tofu

Crunchy Additions: croutons (plain or seasoned), sliced almonds (toasted), walnuts or pecans (chopped), sunflower seeds, tortilla strips

Herbs and Garnishes: fresh basil leaves, parsley, and cilantro, chopped green onions or chives, dill sprigs, radish sprouts

Dressings: balsamic vinaigrette, ranch, Italian, Caesar dressing, thousand Island and honey mustard dressing

Fruits: sliced strawberries, blueberries, diced apples, mandarin orange segments, and grapes (halved)

Spring Mix

Spring mix typically consists of baby lettuces like green leaf, red leaf, oak leaf, and butter lettuce. It’s a delicate mix with a mild flavor, perfect for pairing with fruits, nuts, and light vinaigrettes. These options will further enhance the flavor to your liking:

Fruits: Add berries (strawberries, blueberries or raspberries), apples, pears or grapes

Nuts and seeds: almonds, walnuts, pecans, pumpkin seeds (pepitas), sunflower seeds and pine nuts

Cheeses: crumbled feta cheese, goat cheese (crumbled), shaved Parmesan cheese, gorgonzola or blue cheese crumbles

Proteins: grilled chicken breast (sliced or diced), grilled shrimp or prawns, hard-boiled eggs (sliced or chopped), grilled tofu or tempeh, sliced turkey or ham

Vegetables: cherry or grape tomatoes, sliced cucumber, thinly sliced bell peppers (any color), red onion slices, avocado slices or cubes, shredded carrots

Herbs and Garnishes: fresh basil leaves, fresh mint leaves, fresh cilantro, chopped green onions or chives, micro greens (such as micro arugula or micro basil)

Crunchy Additions: croutons (plain or seasoned), sliced almonds (toasted), crispy fried onions, tortilla strips, chow mein noodles

Dressings: balsamic vinaigrette, raspberry vinaigrette, poppy seed dressing, lemon vinaigrette, honey mustard dressing, creamy avocado dressing

Power Greens

“Power greens” is a term used to refer to a mix of nutrient-rich, dark, leafy greens that are particularly dense in vitamins, minerals, and antioxidants. While the exact combination can vary, power greens typically include some or all of the following:

1. Kale
2. Spinach
3. Swiss chard
4. Collard greens
5. Arugula
6. Dandelion greens
7. Beet greens

Protein and healthy fats:

grilled chicken breast, tofu, chickpeas, lentils, quinoa, hard-boiled eggs, or sliced turkey, avocado slices, and nuts.

Fruits:

sliced strawberries, blueberries, diced apples, mandarin orange segments, or pomegranate arils. The sweetness of the fruits can balance the bitterness of some greens. Segments of oranges, grapefruits, or tangerines provide brightness and acidity to the salad. Incorporate dried fruits like cranberries, raisins, or apricots for a sweet and chewy element.

Fresh herbs:

fresh herbs like basil, mint, cilantro, or parsley enhance the flavor and aroma of the salad.

Dressing: 

balsamic vinaigrette, honey mustard dressing, lemon tahini dressing, or avocado lime dressing.

Grains: 

add cooked grains like quinoa, farro, barley, or brown rice to bulk up the salad and provide additional nutrients and texture.

Roasted vegetables:

sweet potatoes, beets, carrots, or Brussels sprouts are added for sweetness and depth of flavor.

If you’re looking to save time and still get a top-notch nutritious meal, we’re here to make it happen.

Mediterranean Mix

Combine mixed greens with Mediterranean-inspired ingredients like olives, tomatoes, cucumbers, red onions, and feta cheese. Pair with a lemon-herb dressing for a refreshing and flavorful salad. Improving these mixed greens involves adding ingredients that complement their flavors and textures while staying true to the Mediterranean culinary tradition. Here are several tips:

Ingredients

Olives: Include a variety of olives such as Kalamata, green, or black olives for their briny flavor and rich texture.

Artichoke Hearts: Add marinated or grilled artichoke hearts for a tangy and savory element.

Sun-Dried Tomatoes: Incorporate sun-dried tomatoes for their intense sweet and tart flavor, adding depth to the salad.

Roasted Red Peppers: Include roasted red peppers for their sweet and smoky flavor, adding richness and color to the salad.

Feta Cheese: Crumble feta cheese on the salad for its creamy texture and salty taste, characteristic of Mediterranean cuisine.

Cucumbers: Slice or dice cucumbers to add freshness and crunch to the salad.

Red Onion: Thinly slice red onions and soak them in cold water for a few minutes to mellow their sharp flavor before adding them to the salad.

Chickpeas: Add cooked chickpeas for plant-based protein and fiber, which makes the salad more filling and nutritious.

Fresh Herbs: Toss the salad with fresh herbs like parsley, basil, or oregano for added aroma and flavor.

Lemon-Herb Dressing: Prepare a homemade dressing using olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper for a bright and herbaceous dressing that complements the Mediterranean flavors.

Toasted Pine Nuts: Toast pine nuts until golden brown and sprinkle them over the salad for nuttiness and crunch.

Capers: Add capers for their briny and slightly tangy flavor, providing a burst of flavor in each bite.

Anchovies: For those who enjoy anchovies, add a few fillets for their salty and savory flavor, enhancing the umami profile of the salad.

Grilled Vegetables: Include grilled vegetables such as zucchini, eggplant, or asparagus for smokiness and sweetness.

Asian-Inspired Mix

Mix greens like baby bok choy, tatsoi, mizuna, and watercress for an Asian-inspired salad base. Add ingredients like shredded carrots, edamame, sliced bell peppers, and sesame seeds, and dress with a soy-ginger vinaigrette.

Ingredients

Protein: Add protein sources such as grilled chicken, shrimp, tofu, or edamame for a filling and satisfying salad. Marinate the protein with soy sauce, ginger, garlic, and sesame oil for added flavor.

Noodles: Include cooked and cooled rice noodles, soba noodles, or glass noodles to add substance and texture to the salad. Toss them with a light dressing made from soy sauce, rice vinegar, sesame oil, and a touch of honey or maple syrup.

Crunchy Elements: Add crunchy elements like sliced almonds, crushed peanuts, or crispy wonton strips for texture contrast. Toast the nuts for extra flavor.

Vegetables: Incorporate a variety of fresh vegetables such as shredded cabbage, julienned carrots, sliced bell peppers, snap peas, bean sprouts, and cucumber for color, crunch, and nutrition.

Fresh Herbs: Toss in fresh herbs like cilantro, Thai basil, mint, or green onions for a burst of freshness and aroma.

Citrus: Add segments of oranges, mandarins, or pomelo for sweetness and acidity. Squeeze some lime juice over the salad for extra brightness.

Pickled Vegetables: Include pickled vegetables like daikon radish, carrots, or ginger for tanginess and complexity of flavor. They add a unique touch to the salad.

Sesame Seeds: Toasted sesame seeds over the salad for nuttiness and crunch. You can also use black sesame seeds for visual appeal.

Spicy Element: Add thinly sliced red chili peppers or drizzle with sriracha or chili garlic sauce for a spicy kick. Adjust the amount according to your preference for heat.

Dressing: Prepare a dressing using ingredients like soy sauce, rice vinegar, sesame oil, grated ginger, garlic, and a touch of honey or sugar. Whisk together until well combined and toss with the salad just before serving.

Seaweed: Crumble or thinly slice dried seaweed (such as nori or wakame) and sprinkle over the salad for a taste of the sea and added umami flavor.

Mango or Pineapple: If you long a tropical twist, add diced mango or pineapple to the salad for sweetness and juiciness. They pair well with the Asian-inspired flavors.

Final thoughts

Remember to balance the flavors, textures, and colors to create an appealing and satisfying salad. You can mix and match ingredients based on your preferences and what’s available. By being creative with these ingredients, you can create a vibrant and flavorful Asian-inspired mixed salad that is both delicious and nutritious. Adjust the quantities and ingredients according to your taste preferences and dietary restrictions. Enjoy your salad!

If you’re considering starting a ketogenic diet, you undoubtedly already know that foods like pizza and muffins. Which are made with processed carbs and sugar, should be avoided. It’s a very low-carb, high-fat diet after all, and they are two of the more blatant carb offenders.

However, many of the items you’ll also steer clear of aren’t inherently bad for you. In reality, many “no” items are a rich source of carbohydrates that don’t function on a genuinely low-carb diet. Especially as the keto diet, while being packed with health-promoting vitamins, minerals, and fiber.

Many people who follow the ketogenic diet strive to consume 20 to 50 grams (g) of net carbs per day. Net carbs, though not an official nutrition word, can be estimated by subtracting fiber and sugar alcohols from the overall amount of carbohydrates, according to Atkins.com.

The goal is to put your body into a state of ketosis, which causes it to use fat for energy instead of carbs (its preferred and easy-to-access source of energy). As a result, you must now severely restrict several of your favorite foods, such as numerous fruits, entire grains, and certain vegetables.

However, not everyone should start a ketogenic diet. According to Stephen Herrmann, Ph.D., senior director of research and innovation at Profile Sanford. South Dakota-based Sanford Health, the ketogenic diet “may be hazardous for some people.”

According to dr Herrmann, this encompasses both those with type 1 diabetes who need to take insulin. And also those with type 2 diabetes who are taking insulin daily. Consult your doctor before beginning the keto diet if you have any chronic health conditions that you hope to partially address. Only your doctor can determine if the keto diet is safe for you.

Hemp hearts may replace croutons in salads.

Granted, croutons are one way to liven up a plate of lettuce, but on a ketogenic diet, every last bit matters. Only 2 tablespoons (tbsp) contain 5 g of net carbohydrates, according to the U.S. Department of Agriculture (USDA). Which significantly restricts the additional vegetables and additions you may use.

Instead of starchy peas, use broccoli as your side vegetable.

Compared to other green nonstarchy vegetables like broccoli or zucchini, peas are a starchy vegetable with higher carbs per serving. However, if you’ve lately had a bowl of them, don’t feel terrible. According to dr Herrmann, eating too many peas is not the worst thing you can do for your health. Just be aware that their 14 g of net carbohydrates per cup will probably make you to stray from your ketogenic diet.

Sunflower Seeds are a better option because Low-Calorie Packs May Still Be High in Carbs.

When following a ketogenic diet, you’ll consume far more fresh foods than when following a traditional American diet. (The U.S. Department of Health and Human Services emphasizes that most Americans consume too many foods, rich in saturated fat, salt, and added sugar in addition to eating too few fruits and vegetables.)

Unless you’re munching on packaged foods that are keto-friendly. Days of emphasizing fat-free and carb-rich snacks, like pretzels or 100-calorie packets of crackers, are over.

Try this keto-friendly DIY seaweed snack instead of potato chips

Potato chips are also prohibited, but you presumably already knew that. According to the USDA, a 1-ounce (oz) portion, or a pitiful 22 chips, has around 14 g of net carbohydrates.

According to Nasar, the following is a deserving ketogenic and heart-healthy snack replacement. Add white vinegar, salt, and chopped nuts and seeds to a food processor. The filling should be rolled up in seaweed like a cigar and baked for 5 to 10 minutes, or until crispy.

While berries might work with a keto diet, bananas are healthy but high in carbohydrates.

Since a little banana contains more than 20 g of net carbohydrates, you may consume all of your daily carbohydrate intake from a single banana.

Bananas should be avoided by those following a lower-carbohydrate diet.

Especially in the beginning and while trying to reduce weight, advises Herrmann.

You may choose to consume bananas if your carbohydrate targets are raised. After you’ve reached your weight loss goal and are in maintenance mode.

Cauliflower is suitable for keto, however, sweet potatoes aren’t

If you’ve attempted the Whole30 or a paleo diet, you may have consumed a lot of sweet potatoes. However, Herrmann advises that you should think twice about eating sweet potatoes when on the keto diet. About 20 g of carbohydrates make up a medium sweet potato.

Since cauliflower is usually used to replace other starchy meals, it is a great substitute for sweet potatoes. (Mash them up with some garlic and olive oil, and presto!) Just 3.2 g of net carbohydrates are present in one cup of cauliflower florets.

Despite being healthy, carrots are more starchy than other vegetables like bell peppers.

Despite having a lot of vitamin A, which is good for the eyes, one medium carrot includes 5 g of carbohydrates, according to the USDA. In one sitting, you’ll probably eat more than one carrot, and those few carbs have the power to send you over the brink.

It is preferable to obtain your from non-starchy foods like bell peppers. Even though they have less carbs, they may be equally as sweet as carrots. There are 2.9 g of net carbohydrates in a whole small pepper.

Foods that are allowed on the ketogenic diet

A typical ketogenic diet calls for people to consume 70–80% of their daily calories as fat, 10–20% as protein, and 5–10% as carbs. This amounts to around 25–50 grams of carbohydrates, 150–180 grams of fat, and 50–100 grams of protein per day for a 2,000 calorie diet.

Fish and seafood

If you’re following a ketogenic diet, fish and shellfish are excellent choices. Salmon is exceptionally low in carbohydrates and abundant in important elements like omega-3 and B vitamins. Both lobster and shrimp are suitable keto fare.

Fish and seafood include the following macronutrients per 3 ounces (85 g):

• 0 g carbohydrates, 4 g fat, and 17 g protein in salmon

• Flounder: 2 g fat, 0 g carbohydrates, and 11 g protein

• Crab: 0 g carbohydrates, 1 g fat, and 15 g protein.

• Lobster contains 0 g of fat and 1 g of protein.

Meat and poultry

People following the ketogenic diet prefer meat and poultry because of their high fat and very low carbohydrate content.

3.5 ounces (100 g) of meat or poultry has the following macronutrients:

• Turkey: 12 g fat, 0 g carbohydrates, and 27 g protein

• 123 g protein, 6 g fat, and 0 g carbohydrates in the beef.

• 32 g protein, 3 g fat, and 0 g carbohydrates in the chicken.

• sausages: 2 g carbohydrates, 26 g fat, and 18 g protein

Common non-starchy vegetables

High-carbohydrate diets can be successfully replaced with non-starchy veggies. For instance, you can turn zucchini into noodles and cauliflower into “rice.”

3.5 ounces (100 g) of low-carb, high-fiber veggies include the following macronutrients:

• 0 g fat, 1 g fiber, 3 g protein; 3 g carbohydrates; in zucchini.

• Cauliflower has 2 g of fiber, 0 g of fat, and 4 g of protein.

• bell peppers: 5 g carbohydrates, 2 g fiber, 0 g fat, and 1 g protein

• Broccoli has 6 g of carbohydrates, 2 g of fiber, 0 g of fat, and 3 g of protein.

Avocados

A full avocado only has 17 g of carbohydrates, of which 14 g are fiber, and 30 g of fat, making it a highly popular choice for those on the ketogenic diet. They include a lot of vitamins and minerals as well, including potassium and B vitamins.

Berries

Because of their high carbohydrate content, many fruits might be challenging to incorporate into a keto diet. However, berries are relatively low in carbohydrates and are a good source of antioxidants.

Macros per 3.5 ounces (100 g) of berries:

• Berry: 1 g protein, 0 g fat, 2 g fiber, and 8 g carbohydrates.

• Blackberries: 0 g fat, 5 g fiber, 10 g carbohydrates, and 1 g protein

• berries: 1 g protein, 0 g fat, 7 g fiber, and 12 g carbohydrates

• 15 g of carbohydrates, 2 g of fiber, 0 g of fat, and 1 g of protein are included in one cup of blueberries.

Nuts and seeds

Consuming nuts has been associated with a decreased risk of diseases including diabetes and heart disease.

Although most varieties of nuts and seeds are low in carbs, there can be some variance.

macronutrients included in 1 ounce (28 g) of nuts and seeds:

• Pumpkin seeds include 3 grams of carbohydrates, 2 grams of fiber, 14 grams of fat, and 9 grams of protein.

• Almonds provide 6 grams of carbohydrates, 4 grams of fiber, 14 grams of fat, and 6 grams of protein.

• Cashews provide 9 grams of carbohydrates, 1 gram of fiber, 12 grams of fat, and 5 grams of protein.

• Chia seeds contain 12 grams of carbohydrates, 11 grams of fiber, 9 grams of fat, and 5 grams of protein.

Eggs

Eggs are a fantastic option for individuals consuming a ketogenic diet. Since they are a simple, economical source of fat and protein and have a low carb count.

The most recent research revealed that most individuals may safely consume 1 egg each day, or 7 eggs in a week. Contrary to earlier recommendations that advised against consuming more than 2 eggs per week.

Remember this…

If you consume a lot of plant-based foods, get adequate fiber, and limit your intake of meat and dairy to reasonable proportions. You can follow a ketogenic diet and still eat healthily.

Non-starchy veggies like broccoli, cauliflower, and zucchini, as well as nuts and seeds, avocados, and berries. They are examples of low-carb meals that are high in fiber.

Eating meals that are optimal for your body will improve your overall health and help you lose weight.