If you’re trying to eat healthier, you’ve probably heard that you should be eating fermented foods.
Your body needs enzymes to properly digest, absorb, and make full use of your food, and raw, fermented foods have them in spades. Fermenting foods starts the digestive process, making them easier to digest and giving your more nutritional benefit from the food.
In addition to those four health reasons for eating fermented foods, they just plain taste good! Pickles, sauerkraut, salsa, ketchup, sour cream, kim chi, mayonnaise and other naturally fermented condiments in the refrigerator section.
When I talk to people, the most common reason they have for not eating health food is budget.
I found this chart recently, and thought it does a great job of illustrating how eating healthy food really isn’t more expensive than eating junk—it’s a matter of choices. Search the tops and bottoms of the grocery store shelves to find the generic or store brands. So now that you have some idea on how to eat good food on a budget, go out there and experiment.
Halloween is just a few days away, and candy is getting a lot of attention—especially candy bars.
The companies that make nutrition bars do a good job of making you think you’re eating something good for you. The chart below shows the sugar content of several popular nutrition bars, along with a few favorite candy bars.
At the conclusion of the four month trial, researchers found that the two carbohydrate restricted conditions led to greater weight loss and fat loss (both groups lost an average of ~9 lbs vs. Now to be fair, this is just the summary report from a conference presentation so I can’t exactly go through the methodology to see what kind of diets the two low-carb groups were following the other 5 days of the week. Frankly, I wouldn’t be surprised if the participants in those two intermittent low carbohydrate groups actually ate fairly low carb for more than just those two days a week.
But in any case, the important thing to note here is once again, we see evidence of superior body composition results as well as health outcomes when you consciously reduce (*note I did not say eliminate) the amount of carbohydrate you consume in your diet. Incorporating a few deliberate low-carbohydrate days into your regular routine can also be a fantastic way to avoid gaining a whack load of weight through the Holiday season, which is fast approaching. A low glycemic index diet is one of the best ways to look after your health, and lose excess weight effectively and naturally. High GI (70-100) Carbohydrates which break down quickly during digestion, releasing blood sugar rapidly into the bloodstream – causing marked fluctuations in blood sugar levels. Medium GI (56-69) Carbohydrates which break down moderately during digestion, releasing blood sugar moderately into the bloodstream.
Low GI (0-55) Carbohydrates which break down slowly during digestion, releasing blood sugar gradually into the bloodstream – keeping blood sugar levels steady … and so provide you with the best health benefits!
When referring to any GI Food List, please remember that the numbers aren’t absolute and should serve as a guide only.


The glycemic index ratings of individual foods will vary according to ripeness, variety, product brand, specific ingredients used, cooking times, and GI testing procedures. Up until a year or so ago, if someone told me to eat fermented foods, my response would be what are fermented foods. In very simple terms, fermentation is a way of preserving foods during which starches and sugars in vegetables and fruits are converted into lactic acid by the many species of lactic-acid-producing bacteria.
I haven’t ventured beyond vegetables yet, but I’m loving the results so much it’s only a matter of time. I’m always amazed at how low our grocery bill is not we’re focused on whole foods of very high quality.
It really adds up, and that money can be spent buying a free-range, organic chicken or tons of produce. If you aren’t eating lunch out at work, the savings will more than make up for any extra money you’re spending on healthy food.
Not only do you save money, but homemade stock has less salt and is very healthy—use that for casseroles, soups, and Crockpot cooking. These are often very similar to (if not exactly the same as) higher-priced brand names though packaged under different labels. I thought this would be a good time to talk about the sugar in nutrition bars, or adult candy bars as I think of them. 5 lbs in the Mediterranean condition), as well as yielding superior benefits in decreasing the prevalence of insulin resistance (22% reduction in the low carb calorie-restricted, 14% reduction for the ad lib group and 4% reduction in the Mediterranean group).
In fact, we can take the whole periodic, deliberate low intake philosophy one step further for really explosive results… but that’s a blog article for next week! The weight reduced through a low GI diet approach is safe, and you won’t find yourself needing to starve on just carrots and lettuce!
These foods help in keeping the blood sugar levels stable, are beneficial for sports persons, diabetics, people with coronary heart disease, those wanting to lose weight … and really just about everyone! The impact any particular food will have on your blood sugar levels on any given day will depend on many other factors such as ripeness, cooking time, product brand, fibre and fat content, time of day, blood insulin levels, and recent activity.
But if you’re not ready to do that yet, you can go to your local health food store and find plenty of options.
Yes, these things have a higher per unit cost, but we eat less overall and make different choices. In our house, we get several meals out of one chicken so I don’t mind spending $15 for the bird.
Stores place the highest-priced brand-name items at eye level, knowing that many shoppers will just take it and not look around a better option. You need the best diet foods that are easily prepared, fit into your daily grind, and taste good all at the same time! The glycemic index ranks the foods from 0–100 according to the speed at which they effect your blood sugar levels in the 2 or 3 hours after eating. Use the Glycemic Index as just one of the many tools you have available to improve your control.


If you have a food intolerance, suffer from chronic constipation, have asthma, and more, you may have a lack of good bacteria in your gut. In the glycemic index list of foods, the foods with a glycemic index value below 55 are low GI foods, foods ranking 55–70 are moderate GI foods, and foods with a GI value 70–100 are high GI foods.
I find Zip List to be a great tool when you are figuring out how to eat good food on a budget. Over the last ten years I’ve compiled this diet food list of my favorite healthy foods to add to your weight loss diet. Some of my personal favorites include chicken salads, chicken fajitas, and chicken sandwiches.2. Look for foods with a high protein like chicken or fish and a high fiber carb like mixed vegetables. Low-Fat and Fat-Free Dairy Products Milk, yogurt, cheese, and my personal favorite cottage cheese make great snacks. In between meals have a glass of milk, yogurt (greek is the best), cheese sticks, or cottage cheese.4. Beverages Water will always be the best drinking choice, but we are human and require variety.
Throw it in your bag and it is there when you need it, whether it’s later that day or two weeks.
Dieters should stay away from “Energy” bars because they will be high in carbohydrates and calories.7. Lean protein Lean protein is important for dieters because it helps us manage our sugar levels and makes you feel satisfied. The best sources of protein include cottage cheese, eggs, skinless chicken, legumes, beans, nuts, tuna, shrimp, fish fillets, lean cuts of beef like ground sirloin or filet mignon, and pork.
For successful dieting avoid all white foods including white potatoes, white bread, white rice, white pasta, and sugar.9.
Eat one serving of fruit each day to get the added health benefits without the added pounds. Mixed greens, sweet potatoes, mixed frozen vegetables, squash, kale, and spinach are some of the best options. Stay away from white potatoes and corn.In order to be successful dieting one must be prepared and being prepared starts at the grocery store.
Stash healthy snacks in your office, car, and bag to prevent long periods of time without eating and temptation to cheat in a vending machine.



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