Is Snacking Healthy?

Is Snacking Healthy?

Snacking. We all do it, yet afterward, some feel guilty. Are we too hard on ourselves?

The Truth About Snacking

Snacking gets a bad rap from just about everyone. Growing up, our parents reminded us ‘not to spoil our appetite’ while magazine covers (remember those?) promised to teach us how to conquer our cravings! Eating between meals was a no-no, and that was that.

Today, we are a little more knowledgeable about the science behind snacking. The good news it’s no longer as evil as we previously thought. Well, that is as long as you are willing to snack responsibly.


Responsible Snacking: How Can You Do It the Right Way

Noshing without shame does come with a few rules. Luckily they are not as restrictive as you might think:

  1. Recognize snacking myths. Despite what you were told, healthy eating between meals does not always lead to weight gain. In fact, responsible snacking can prevent excess hunger and help you to avoid overeating at the next meal.
  2. Redefine your definition of ‘snack food.’ Most snackers reach for processed foods loaded with carbs or sugars. Choosing these foods is not responsible snacking. Instead, enjoy natural food such as fruit, nuts, or low-fat.
  3. Realign your emotional connection with food. Your mental state can have a tremendous impact on when and how much you snack, as well as what you choose to eat. Boredom, depression, or stress often triggers overeating. Find an alternative way to deal with emotions, like exercise instead of eating your feelings.
  4. Eat with intent. This rule goes for any time you eat, but especially when you are snacking. Never eat and do something else, whether watching TV or carrying on a conversation with your friends. The more conscious you are about eating, the less likely you are to ignore the feeling satiated.
  5. Make it easy to eat healthy and harder to eat junk. Don’t bring unhealthy food into your home. Less accessibility means you are less likely to go out of your way to eat something unhealthy. On the flip side, make healthy snacks more convenient to choose by stocking up and pre-portioning bulk foods.
Three Supplements You Need to be Taking

Three Supplements You Need to be Taking

How are you feeling today? The answer to that question matters a lot more than usual these days. If you want to feel your best, sometimes eating a well-balanced diet, getting enough sleep, and exercising regularly just isn’t enough. Nutritional supplements can help to protect your immune system, increase your energy levels, skyrocket your productivity, and live an overall better life.

Three Nutritional Supplements

Talk to your medical provider about whether these three supplements may be able to help improve your health:

  • Coenzyme Q10. Your body naturally produces Coenzyme Q10, an antioxidant that some studies suggest may have a range of health benefits. Among the long list of potential benefits are increasing energy levels, lessening the frequency of migraine headaches, reducing blood pressure, and easing movement issues relating to the early stages of Parkinson’s disease. Coenzyme Q10 is available OTC as tablets and capsules in a range of strengths
  • Elderberry extract. Elderberries have a long history of use as a traditional and folk medicine to treat everything from burns to colds in many cultures around the world. Today, people mostly use elderberry extract for its presumed immunity-boosting properties. Elderberry extract contains high levels of antioxidants and Vitamin C. Some studies indicated elderberry extract might also ward off depression and help protect against some types of cancers. Elderberry extract is available OTC in a number of forms including tablets, capsules, and as a tincture.
  • Rhodiola root. Living is stressful, and being always on the edge has a severe impact on your life. Rhodiola root, also known as Golden Root, Arctic Root, or Hong Jian Tian Some people refer to the Rhodiola root as an adaptogen, a dietary supplement that helps protect the body against physical and environmental stressors. In addition to reducing stress levels, some studies show Rhodiola root may help with anxiety, battle depression, reduce fatigue, and improve athletic performance. You can buy Rhodiola root OTC in a wide range of dosages and forms.

Dietary supplements are only one small part of creating a better you. Isn’t it time for the next step? PureSculpting can help you get the body you deserve. Call 904-513-4340 for more information.Get Your Questions Answered By A PureSculpting Specialist

Still not sure if Liposculpting is right for you? Take advantage of a no-obligation, free consultation. Our specialists are here to discuss your goals and answer any questions you have about Liposculpting. This free consultation provides insights into how our state-of-the-art Liposculpting procedure can help you achieve the body shape you’ve always wanted.

Popsicles Good Enough For Grown Ups

Popsicles Good Enough For Grown Ups

Get the Right Equipment

Your mother may have made homemade ice pop using craft sticks and Dixie cups, but that isn’t going to cut it these days. For the best make-at-home popsicles experience, buy a plastic or silicon mold with reusable pop handles. If you remember fondly slurping on freezy pops like Fla-Vor-Ice, similar disposable plastic mold bags are now available online that will let you recreate the experience

Some Ice Pop Rules to Get You Started

Half the fun of popsicles is experimenting with all the different varieties you can create. While you can turn almost any liquid or puree into an ice pop, you should follow a few guidelines:

Rule #1: Adding Alcohol to Pops

Boozy pops are probably the first thing that comes to mind when thinking about adult popsicles, and yes, you can make them, but with an important caveat, you need to know. Since alcohol doesn’t freeze, you need to limit the percentage of liquor to no more than 20 percent of the overall volume of liquid in the pop. However, you may still notice they have a hard time freezing enough to stay on a stick. Solve this problem by macerating fruit in alcohol and adding that to the popsicles.

Rule #2: Keeping Add-ins From Ending Up at the Top of the Pops

Choose horizontal molds or freezy pop tubes if you plan on making lots of pops with add-ins like fruit chunks, chocolate chips, or chopped nuts. Do you only have vertical molds? Try freezing your pops in layers to better distribute the add-ins.

Rule #3: Storing Popsicles

You can store your homemade ice pops in the same mold you froze them in, but if you don’t eat them quickly enough, they develop freezer burn. For longer-term storage, wrap them in the plastic film and put them into individual sandwich bags. Keeping unwrapped pops in a single container can cause them to stick together.

Back to Work Meal Ideas

Back to Work Meal Ideas

In some parts of the country, people are heading back to work, and that’s great; however, lots of these workplaces have severe restrictions on preparing and eating food in the office. Many businesses ban employees from using shared fridges, ovens, and microwaves while forcing workers to eat in short shifts. You don’t have to resort to school-style brown bag lunches or unhealthy fast-food takeaway. Try these three, healthier no-heat, no-fridge alternatives you can bring from home.

Healthy, quick, and tasty, these wraps have it all.

In a large mixing bowl, whisk together 3 tablespoons of olive oil, 2 tablespoons of fresh lemon juice, 2 tablespoons of finely chopped flat-leaf parsley, 1 teaspoon of kosher salt, 1/2 teaspoon of cumin powder, and 1/4 teaspoon of cayenne powder. Add a drained 15.5-ounce can of cannellini beans. Mix gently to coat the beans and allow to marinate for at least two hours or overnight in the fridge. Meanwhile, remove 4 or 5 small inner leaves from a head of lettuce, wash, and dry thoroughly. Pack lettuce leaves and beans separately and roll the wraps at lunch.

The most complicated part of making these trending sushi- sandwiches is cooking the sushi rice, but using regular rice is almost as good. 

Lay a nori sheet on the table with a corner pointing to you. Place 1/2 cup of sushi rice in the middle of the nori sheet and spread into a square. Place several layers of spinach leaves on top of the rice. Top with a 1/2 cup of room-temperature sauteed mushrooms. Cover the filling with 1/2 cup of sushi rice and spread out. Fold each corner over the rice to create a square package. Turn fold-side down and cut in half. Feel free to experiment by using different fillings.

Israeli couscous is larger than kinds of couscous and makes the perfect base for this light lunch. 

Combine 2 cups cooked Israeli couscous, 1/2 cup drained chickpeas, 1/2 cup seeded and diced cucumbers, 1/4 cup julienned sundried tomatoes, 1 tablespoon lemon juice, 1 minced garlic clove (optional), a pinch of dried rosemary, salt, and pepper. If you have access to a fridge, try adding 1/4 cup of crumbled feta. Cover and place in the refrigerator for at least an hour before serving.

Nutrition for Recovery

Nutrition for Recovery

After intense training sessions, what you eat really matters. Choosing the right foods can help replenish energy depleted in your muscles and liver, repair damaged muscle fibers and reduce inflammation throughout your body. Here are a few foods and tips to speed up your recovery.

Best Recovery Practice

Goals for Recovery Nutrition

  • Restore fluid and electrolytes (sodium and potassium) lost in sweat
  • Replace muscle fuel (carbohydrate) utilized during exercise
  • Choose protein to aid in the repair of damaged muscle tissue and to stimulate the development of new tissue
  • Begin recovery by eating a snack (carbohydrate + protein) within 30 minutes of completing the exercise, and eating a meal (carbohydrate + protein + fat) within two hours of completing an exercise

Rehydration Post-Exercise

  • Carbohydrate-electrolyte sports drink to replenish fluids and electrolytes lost in sweat
  • Monitor urine color—dark color indicates dehydration (may also be due to vitamins and/or foods ingested); lighter color indicates adequate hydration
  • Monitor sweat loss through change in body weight before and after exercise to prevent dehydration

Top 10 Recovery Foods

  1. Tart Cherries—heals joint pain and muscle soreness
  2. Coconut Water—restores fluid balance and potassium (an electrolyte lost in sweat)
  3. Blueberries—anti-inflammatory; quercetin improves endurance and recovery
  4. Chia Seeds—omega-3 fats reduce inflammation and improve flexibility
  5. Salmon—vitamin D increases jump height, power, and strength
  6. Kefir—boosts immunity with probiotics
  7. Beets—nitrates increase blood flow and delay fatigue
  8. Oranges—vitamin C supports collagen formation and joint health
  9. Kale—vitamin A improves vision and skin
  10. Ginger—anti-inflammatory that relieves muscle soreness and joint pain; improves digestion

Recovery Snack and Meal Ideas

  • Smoothie (kefir or whey protein + berries + tart cherry juice + dark leafy greens + ginger)
  • Low-fat chocolate milk + protein bar
  • Cottage cheese or Greek yogurt + fresh fruit + chia seeds
  • Salmon + mashed potatoes + Mixed Veggies
  • Burrito bowl (brown rice + chicken + beans + cheese + salsa + avocado + lettuce)
  • Stir fry (lean meat + broccoli + bell pepper + carrots + brown rice)
  • Turkey sandwich + salad

Sometimes intense exercise sessions and cutting calories aren’t enough to see the results you deserve. PureSculpting can help you look the way you want with alternatives to traditional liposuction.   Call 904-513-4340 to schedule a free consultation or to find out more about the services PureSculpting offers.

Tricks For Cutting Calories Without Really Noticing

Tricks For Cutting Calories Without Really Noticing

A few extra pounds can easily sneak up on you, especially when there is a significant change to your day-to-day routine. But getting rid of those extra inches is often a real struggle. The good news is you can do it, and these five stress-free tips for cutting back on empty calories can help!

Five Easy Tips to Stop Packing on the Pounds

1. Commit to eating all your meals while sitting at the table.

The dining room table is for food, and the living room sofa is not. Many people mindlessly eat tens of thousands of extra calories a year while watching TV. Eat your fill during mealtimes and skip the snacking.

2. Plate your food in the kitchen.

Serving a meal family-style with an entire pot of spaghetti or roast on the table makes it a lot easier to overindulge. Doling out individual portions in the kitchen will help you to control the amount of food you consume. Save even more calories by using smaller dinner plates.

3. Drink water when you are thirsty.

How many times have you gulped down a calorie-laden drink just because you felt thirsty? Stop drinking empty calories to stay hydrated. If you find it challenging to switch entirely to water, only have other types of drinks when you want to enjoy the taste. This includes coffee, tea, and fruit juices, as well as sodas. We have low-calorie cocktail recipes if you feel the need to splurge.

4. Divide your meals into courses. 

It takes time for your brain to catch up with your body, and if you eat food too quickly, you are much more likely to overeat. Splitting a meal into smaller courses allows you to realize you aren’t hungry anymore. You may want to try drinking a glass of water 10 to 15 minutes before a meal, so you feel fuller.

5. Go to sleep early.

Not only does late-night snacking lead to wider waistlines, but tired people also tend to reach for sugary food throughout the day to help maintain their energy levels. Keeping a consistent sleep pattern that includes at least 8 hours of sleep can help to curb unhealthy food cravings. If you must eat something before bed, try these healthier pre-bedtime snacks.

Sometimes cutting calories isn’t enough to see the results you deserve. PureSculpting can help you look the way you want with alternatives to traditional liposuction.   Call 904-513-4340 to schedule a free consultation or to find out more about the services PureSculpting offers.