23 Cleanest Food Choices You Can Make—And The 23 Worst

The journey from fresh to processed is not a simple one—and eating completely clean at every meal isn't always realistic.

That’s why we compiled this chart to show how common foods morph from real to highly processed. Your goal: Choose from foods in their natural state as often as possible, go with foods that are somewhat processed in a pinch, and limit highly processed items. 

Source
http://www.prevention.com/food/clean-everyday-foods

Low-Calorie and Filling, This Chia Pudding Is a Perfect Breakfast

Chia seeds and coconut milk marry for a Paleo-friendly pudding that works great for breakfast. High in anti-inflammatory omega-3s, this sweet chia pudding is a make-ahead recipe that will save you time, fill you up on fibre, and help you debloat. Mix together the ingredients the night before, pop it in the fridge, and look forward to a special treat the next day. It's that easy.

From Lizzie Fuhr, POPSUGAR Fitness

Coconut Chia Pudding

NOTES

This recipe includes 1/4 cup of diced mango and pepita seeds, but feel free to top the pudding with your favourite fruit and nuts.

INGREDIENTS

1/4 cup chia seeds
1 cup light or full-fat coconut milk, depending on preference
1/2 tablespoon honey

DIRECTIONS

1. Mix chia seeds, coconut milk, and honey together in a small bowl or glass mason jar. Let it set in refrigerator overnight.
2. Remove it from the fridge, and make sure your pudding looks thick and the chia seeds have gelled. Top with fresh fruit and nuts, and enjoy immediately.

INFORMATION

Category:

 

Desserts

Yield:

 

1 serving

NUTRITION

Calories per serving:

 

206

Source
http://www.popsugar.com.au/fitness/Gluten-Free-Paleo-Chia-Pudding-Recipe-34337879

Follow This Formula For Breakfast to Lose Weight

Did you know you can use the first meal of the day as a tool to lose weight? Want to know how? We've enlisted the expertise of two nutritionists — Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition — to share the perfect equation for how to make a scrumptious and satisfying breakfast that will help you lose weight. Follow their advice below to start seeing results.

Calories

Aim for a range between 300 and 400 calories. If you're trying to lose weight, stick with the 300 to 350 range, and if you're trying to maintain weight, especially if you're working out, shoot closer to 350 to 400 calories.

Carbs

About 45 to 55 percent of your breakfast calories should be devoted to carbs, which is about 40 to 55 grams of carbs. Skip sugary and overly processed foods or those made with enriched white flour, and choose whole grains, fruits and veggies.

Protein

About 15 to 20 percent of your breakfast calorie amount should be protein, which works out to about 13 to 20 grams. Getting enough protein at breakfast is important for keeping you satisfied throughout the morning. And studies have shown that getting at least 20 grams of protein at breakfast may help you lose weight as well. Eggs, dairy products, soy milk, protein powder in smoothies, nuts and seeds, and whole grains are great sources of protein.

Fats

Shoot for about 10 to 15 grams, which is about 30 to 35 percent of your total breakfast calories. Instead of saturated fats like bacon and cheese, go for monounsaturated fats (MUFAs) like olive oil, nuts and seeds and the butters made from them, and avocado.

Fibre

Aim for about 25 percent of your recommended daily total of 25 grams per day. That works out to about six grams, but it's OK to go above that, as long as it doesn't bother your digestive system. Berries, pears, apples, greens and other veggies, nuts, seeds and whole grains can help you reach that goal.

Sugars

If you follow the equation for carbs above, then you won't have to worry about going overboard on sugars, especially if you're eating a combination of foods like fruits, whole grains and dairy products. But for a ballpark number to keep in mind, stick to 36 grams or fewer. And when it comes to added sugar, try not to exceed six grams — that's about 1.5 teaspoons' worth of any sweetener (white sugar, brown sugar, maple syrup, honey or agave).

Timing

Ideally you should eat breakfast within 30 to 60 minutes of waking up. If you're not keen on eating anything big first thing, split this meal up into two parts, having something light close to waking up and the other half about an hour and a half later. This also works well if you're a morning exerciser and prefer not to have a full stomach while you work out. If you're exercising, you can aim to have the more carbohydrate-based portion of your breakfast (fruit, toast, etc.) prior to working out and the more protein-centric portion afterward.

A Few Examples of Perfect Breakfasts

• Steel Cut Oats With Fruit and Nuts: Steel cut oats not only have more fibre than an equal amount of rolled oats, but they also have more protein since you're eating more of the original grain. Cook one-half cup steel cut oats in a mixture of one-half cup water and one-half cup unsweetened soy milk. Top with one-half cup blueberries, one tablespoon chopped walnuts, and one teaspoon drizzle of maple syrup.
  Calories: 328
  Total fat: 9.7 g
  Saturated fat: 1.0 g
  Carbs: 51.1 g
  Fibre: 7.2 g
  Sugars: 16.6 g
  Protein: 11.8 g

Source: Instagram user airzinnn

• Mexi-Egg Wrap: Scramble one egg and one egg white with two tablespoons black beans, one-quarter cup chopped tomato, and two tablespoons onion, until eggs are set. Stir in one cup spinach. Fill a nine-inch whole-wheat tortilla with the egg mixture and top with one-quarter of an avocado, cubed, and one tablespoon salsa. Add salt, pepper, cumin and chili powder to taste.
  Calories: 345
  Total fat: 15.7 g
  Saturated fat: 3.5 g
  Carbs: 36.8 g
  Fibre: 9.7 g
  Sugars: 3.2 grams
  Protein: 17.4 g

Photo: Jenny Sugar

• Smoothie and a Hard-Boiled Egg: Pair a carrot cake smoothie made with two medium carrots, half a frozen banana, two cups spinach, one cup unsweetened soy milk (you can use almond), half a scoop plant-based protein powder, one-eighth cup golden raisins, cinnamon, nutmeg and cloves. This is easy to split — have half of the smoothie before your workout, then have the rest plus the egg after the workout.
  Calories: 368
  Total fat: 12.6 g
  Saturated fat: 5.1 g
  Carbs: 49.5 g
  Fibre: 9.4 g
  Sugars: 25.5 g
  Protein: 25.4 g

Breakfast Mistakes to Avoid

• Skipping out: When you sleep, your body slows down while you're not eating. So when you wake up, if you don't break the fast (yup, that's where the name comes from), your body will burn calories slowly. To jump-start your metabolism and get your body burning calories, you need to eat. Not fuelling up also deprives your brain of glucose, which is why you feel foggy-headed and cranky. Think of breakfast as an opportunity to get your fill of valuable nutrients such as calcium, iron, and vitamin C.
• Skimping: You know skipping breakfast entirely is a no-no, but not eating enough will also backfire. It'll leave you feeling hungry soon after eating, which will cause you to need more food and can translate to more calories consumed over the course of the entire day. Stick to the formula above, and you'll not only feel satisfied longer, you'll also have more energy for the workouts that can make you drop pounds even faster.
• Imbalanced meal: Leaving out a key component of the breakfast formula such as avoiding all carbs or going too heavy such as having an all-protein meal means you're not going to get enough satisfaction or nutrition from this first meal. Following the formula above will allow you to eat a balanced meal while also helping you see weight-loss results.

Try these healthy breakfast options and let me know how you find them by commenting down below! I would love to hear feedback from you guys!

Source
http://www.popsugar.com.au/fitness/What-You-Should-Eat-Breakfast-Lose-Weight-35882193

10 Ways To Eat More Veggies At Breakfast

We don't get our nutrition news from Subway very often, but findings from a recent customer survey conducted by the sandwich chain were too good to pass up: When it comes to eating vegetables, a whopping 84% of Americans say they fall short of getting the recommended 4 daily servings. Yet half of us admit that there's nothing stopping us from eating more.

And get this: A measly 1% (one! percent!) of us say that we eat vegetables at breakfast. Which means, of course, that your morning meal is a prime opportunity to up your quota. Need some inspiration? Here are 10 easy ideas that'll have you running for the crisper drawer. (Find out which vegetables can balance your healthy gut bacteria for a total-body transformation with The Good Gut Diet.)

1. Make a breakfast salad.

Crispy bacon and soft-boiled eggs make anything feel breakfasty, including a big bowl of spinach or kale. Add some sliced avocado and a handful of sunflower seeds, and you've got a veg-heavy breakfast that'll keep you full for hours.

2. Go beyond the green smoothie.

If you aren't already adding spinach or kale to your morning smoothie, you should probably get on that. But if boredom forced you off the veggie smoothie train ages ago, try swapping the leafy greens for something totally different, like steamed, cooled beets.

3. Do a loaded sweet potato.

Love oatmeal in the morning? Try a warm baked sweet potato instead. Like your bowl of oats, it's loaded with fiber and complex carbs. Best of all, you can add any toppings you want. Go savory with sautéed greens and beans, or stay on the sweeter side with a dollop of plain yogurt and chopped nuts or seeds.

4. Think scrambled veggies.

Instead of scrambled eggs with a measly handful of spinach or tomatoes, try reversing the ratio. Sauté loads of vegetables in some coconut oil (any combo works, but kale, shiitake mushrooms, and butternut squash is super delicious). At the very end, add an egg or two to bring it all together. Top with lots of sriracha.

5. Have a side of vegetables instead of fruit.

This one's really easy: Swap your usual apple, banana, or berries with a handful of baby carrots or celery sticks. Or do roasted brussels sprouts or asparagus—cook them up the night before and eat them cold. They're just as good.

6. Crack an egg in it.

You can do baked eggs in a ramekin, but why? Crack your egg into ahollowed-out tomato half, half of a bell pepper, or even a big portobello mushroom and broil on high until set. Top with a little Parmesan. (It looks a lot fancier than it is.)

7. Eat leftovers for breakfast.

What's that? You're too lazy to make breakfast? Yeah, we've been there. Next time, pack up some of your dinner (which was loaded with vegetables, right?) to eat the next morning. Because even a cold slice of spinach and broccoli pizza is better than a crappy granola bar or boring bowl of cereal.

8. Supercharge your avocado toast.

Mashed avocado on bread? You can do better than that. Load up your avocado toast with raw sauerkraut and grated beet, roasted cauliflower with a drizzle of tahini, or thick slices of juicy tomato and creamy mozzarella.

9. Make a better breakfast burrito.

You can never go wrong with scrambled eggs, salsa, and some cheese folded into a whole wheat or brown rice tortilla. But if you stopped at that, you'd be missing out on a prime opportunity to add a serving or two of vegetables like sautéed bell pepper strips, caramelized onion, or baby spinach.

10. Pump up your pancakes.

Because brunch doesn't have to be completely unhealthy. Instead of chocolate chips, fold shredded carrots, zucchini, yellow squash, or beets into your pancake batter. Or go full-on savory with sautéed spinach or mushrooms, and top your pancakes with butter, coconut oil, or yogurt rather than the usual maple syrup.

Source
http://www.prevention.com/food/vegetable-breakfast
The article 10 Ways to Eat More Vegetables at Breakfast originally ran on EatClean.com.