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New study: blood pressure drops big time on low carb

Remember that toe-tapping reggae song “Pressure Drop” covered by groups like the Clash and the Specials? The lyrics repeated: “Pressure drop, oh pressure, oh yeah, pressure gonna drop on you…https://www.dietdoctor.com/new-study-blood-pressure-drops-big-time-on-low-carb

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Fermin RedondoNew study: blood pressure drops big time on low carb
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Poor sleep linked to buildup of dangerous plaques throughout body, study says

Here’s another reason why getting a good night’s sleep should be on your must-do list: Sleeping fewer than six hours a night or waking frequently raises your risk of developing damaging plaque in arteries throughout your body, not just your heart.
https://www.cnn.com/2019/01/14/health/poor-sleep-plaque-buildup/index.html?utm_medium=social&utm_source=fbCNN&utm_term=link&utm_content=2019-01-15T07%3A00%3A17&fbclid=IwAR2mbHXvHWTb1KfqcfpnM_pcYsqDKvFldS3DEPDUk1e14hpYoLKZ5vIFSzM

Fermin RedondoPoor sleep linked to buildup of dangerous plaques throughout body, study says
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Body Composition Analysis: InBody test.

Just at Doctor For Life. The InBody 570 goes beyond traditional body composition analysis. It not only analyzes how much fat and muscle you have, but it also measures your Total Body Water and divides it into Intracellular Water and Extracellular Water- values important for understanding a user’s fluid distribution in medical, wellness, or
fitness contexts.

Fermin RedondoBody Composition Analysis: InBody test.
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Think Food as Medicine

Food is medicine as Hippocrates famously espoused it. Medicine is a substance used in treating disease. Similarly, Food is a substance that all living things eat, drink or absorb to maintain life and growth. These substances if misused, abused or underused will cause weight gain.

Why “Food is Medicine” important?

1. It is a treatment – Studies show that high blood pressure, type 2 diabetes, dyslipidemia, and coronary artery disease to name a few can be treated with proper diet and other lifestyle interventions as effectively as with state-of-the-art modern drugs.
2. It is pleasurable – Our social life revolves around food and food meets our emotional needs whether it’s positive or negative. Prescription drugs are not the centerpiece of our gatherings, holidays, and celebrations nor we share with our family or friends; food is.
3. It helps overall health – With food as a medicine, you don’t have to deal with side effects. While medication may be a source of relief, it is rarely a source of pleasure. Good food equals good health!
4. It improves quality of life – Drugs are just a Band-Aid. It treats a given symptom or disease temporarily and rarely makes us well. The right food always goes far beyond a targeted risk factor, a sign, or a condition and contributes to overall health and vitality.

According to The Lancet study, the less optimal diet causes far more deaths compared to tobacco smoking. High salt, sugar, and fat intake have been the main focus of diet policy debate in the past two decades. Foods high in salt, low fibers, low in vegetables, and low in omega-3 fatty acids are the leading dietary risk factors for mortality accounting for more than 2% of global deaths.

There’s an urgent need to improve the overall diet of the whole nation. A complete, well-balanced meal such as whole grains, fruits, nuts, and seeds is what is needed and follow a healthy dietary pattern or behavior. Eat as close to nature if possible – whole, minimally processed, mostly plant-foods. Food that is focused only on macronutrients, high intake of sodium, low intake of whole grains and low consumption of fruits were the leading dietary risk factors for premature deaths in the modern world.

At Doctor for Life, our staff recognizes the importance of Food as Medicine. Whether you, your child or your whole family want to embrace a healthy lifestyle, we can help. The Doctor for life has a full team dedicated to creating a doctor-guided, patient-centered program individualized to your needs. We address all aspects related to living a healthy lifestyle including nutrition, exercise, behavior, and pharmacotherapy.

Work cited:
1.https://www.linkedin.com/pulse/food-medicine-david-l-katz-md-mph-facpm-facp-faclm
2.https://www.thelancet.com/pdfs/journals/lancet/PIIS0140-6736(19)30041-8.pdf

Cheryl SarmientoThink Food as Medicine
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Fire in the belly, burn fuel efficiently.

For us to survive and function, our body converts what we eat into energy, called metabolism. Metabolism powers everything from breathing to blinking, even during sleep, our body works continuously. What causes metabolism to slow down or burn fast? Charge it to individual genetic differences in metabolism, muscle mass, and physical activity.

  1. Fan the flames – While it’s true that genetics help determines our metabolism, we can boost metabolic rate by proper nutrition and through exercise, build muscle. Muscle is active metabolically, which means that people who are muscular burns more energy than those with high-fat percentage.
  2. Age is just a number – As we age, our muscle decreases in size and slows down the metabolic rate. But you can counteract this process by increasing physical activity through exercise.
  3. The real deal – No magic food will speed up metabolic rate. Only a well-balanced nutrient-dense diet will help boost metabolism.
  4. The deal breaker – A circadian rhythm is an internal process that regulates the sleep-wake cycle. Nighttime is for resting, not eating; the GI tract has to rest from digesting food. Studies showed when researchers tracked the eating habits of 52 adults; they found that those who ate past 8 p.m. consumed more total calories than earlier eaters. People are more likely to snack in the evenings while watching television. The extra calories consumed by late eaters could lead to weight gain over time.
  5. Survival of the fittest – In an attempt to lose weight, people skip meals or fast and only eat one meal a day, can backfire if not under direct supervision by a physician. One of our bodies defense mechanism is trying to survive hunger, by storing energy and so will slow down metabolism to conserve energy and save it as fats.

What is the takeaway? Avoid dieting and instead prioritize healthful nutrient-dense foods, including whole grains, legumes, vegetables and fruits, and fun physical activity. Eat at least three meals a day. Be mindful of your diet and chew your food slowly. Practice a healthy weight lifestyle that includes stress management and get enough sleep.

At Doctor for Life, our staff recognizes the Fire in your belly!!!. Whether you, your child or your whole family want to embrace a healthy weight lifestyle, we can help. Doctor for Life has a full team dedicated to creating a doctor-guided, patient-centered program individualized to your needs. We address all aspects related to living a healthy lifestyle, including nutrition, exercise, behavior, and pharmacotherapy.

Work Cited
1. https://www.eatright.org/health/weight-loss/tips-for-weight-loss/metabolism-myths-and-facts

2. https://www.healthline.com/nutrition/eating-at-night

Cheryl SarmientoFire in the belly, burn fuel efficiently.
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Benefits of Shopping at Your Local Farmer’s Market

On Saturday mornings from the beginning of May until the end of October, two blocks of downtown Greenville Main Street are transformed into a bustling farmers’ market. The market features over 75 vendors selling the season’s freshest produce and the area’s most original and high quality crafts.  Other local markets in Travelers Rest and Simpsonville are also gearing up in May.  Take a morning and try out these markets.  Not only will you get in some beneficial exercise, you will also be able to pick up some amazing locally grown produce and proteins.  Have a great summer.  Remember, FOOD IS LIFE, CREATE AND SAVOR YOURS!

1. Buying Locally                                                                                       

Buying from your local farmer allows you to support local agriculture. This means that the food you are eating comes from nearby, and does not require us to waste lots of energy and petroleum to ship the food halfway around the world. You are eating food in your environment, where it has perfectly-created nutrients for your specific climate and region. You are also supporting the environment by reducing the usage of fossil fuels.

2. Cheaper Organic Fruits & Veggies

You can find a variety of fresh, organic produce at more affordable prices than in a supermarket. There are also many farmers that carry products that are not technically “organic,” but have many low-priced foods that are pesticide and herbicide free. The advantage at a farmers market is that you can actually talk to the farmer, learn about their methods, and then decide for yourself. In some cases, they may even allow you to come and visit their farm.

3. Supporting Your Local Economy & Farmers

You are supporting human beings and the local economy, not massive agribusiness GMO food conglomerates. Not only will your money be staying in your area, but you will happily please the farmer that worked to grow that food. Your belly will remember the farmer’s smile as they handed you that juicy peach.

4. Eat Seasonally

By shopping at the local farmers market, you will eat seasonally, fresh and ripe. This is a great way to increase your overall health. Supermarkets offer too much variety, and the food is picked before it has ripened decreasing the vitality. The body does not need to be eating imported pineapple in the dead of a Montana winter!

5. Safer Foods

Food from your local farmers market is generally safer. Remember the recent outbreaks of E. coli in bagged spinach? These things happen mostly in large industrial settings, where business-men work to mass produce food, preserve it and bag it in mass amounts.

6. Fresher Fruits & Veggies

The food from your local farmers market is, quite frankly, fresher. Because it was grown locally, there is a good chance that the apple you buy from the farmer was picked a few days ago. This is virtually impossible in a big supermarket.

7. Great Variety

There is usually an amazing variety of fruits and veggies at your local farmers market. Each farmer may have a method for growing tomatoes or peppers. This is something that never happens at a grocery store.

8. Better Taste

There is no doubt that locally-grown foods just simply taste better. You will never be able to eat a carrot from the grocery store again!

9. It’s Healthy!

There’s just no way around it, eating fresh, locally-grown fruits and veggies are great for your health.

Buy yourself some local honey, which is sold at most local farmer markets. It has just the right components for allergy prevention in your neck of the woods, not to mention it’s tasty!

10. Most Importantly — It’s Fun!

We stated it in the beginning, but farmers markets are just plain fun for the whole family. Meeting your local community is an excellent way to feel connected to the world around you, increasing health for body, mind, and spirit.

As always, our physicians, coaches and dietitians are here to help you along the way as well at Doctor for Life.  We offer expert help here at Doctor for Life in getting you started on your Healthy Weight Lifestyle program. 864-640-0009

Greenville Saturday Market begins May 4

https://www.saturdaymarketlive.com/

Simpsonville Market begins May 11

https://www.simpsonvillefarmersmarket.com/

Travelers Rest Market begins May 4

https://www.travelersrestfarmersmarket.com/

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Can Stress Cause Weight Gain?

You’re having problems at work or at home. You’re stressed, and it’s beginning to show — in more ways than one. You’ve noticed a bulge around your mid-section that wasn’t there before. Where are these extra pounds coming from?

Stress could be one of the culprits. It plays a role in weight gain. While it can make you have less of an appetite at first, long-term “chronic” stress actually boosts your hunger.

Fight and Flight

Most of us become over eaters when we’re feeling a lot of pressure. This happens thanks to your fight-or-flight response, a.k.a. survival mode — once your body reaches a certain stress level, it does what it feels it needs to. In most cases, that means overeat.  Why? Because your body thinks you’ve used calories to deal with your stress, even though you haven’t, and as a result, it thinks you need to replenish those calories, even though you don’t.

Cortisol and Comfort Foods

Levels of “the stress hormone,” cortisol, rise during tension-filled times. This can turn your overeating into a habit. Because increased levels of the hormone also help cause higher insulin levels, your blood sugar drops and you crave sugary, fatty foods.

So instead of a salad or a banana, you’re more likely to reach for cookies or mac and cheese. That’s why they’re called “comfort foods.”

Jason Perry Block, MD, an assistant professor of population medicine at Harvard, says eating can be a source of solace and can lower stress.

“This happens, in part, because the body releases chemicals in response to food that might have a direct calming effect.”

Fatty and sugary foods are usually the big culprits, because lots of us have such a strong love for them.

The bottom line? “More stress = more cortisol = higher appetite for junk food = more belly fat,” says Shawn M. Talbott, PhD, a nutritional biochemist.

Lingering Effects of Weight Gain

Carrying around extra pounds can lead to other, more serious problems, including:

  • High blood pressure
  • Diabetes
  • Heart disease
  • Stroke

If you think your weight has gone up due to stress, tackle some good habits that can help you get back to your old self. Eat healthy, get active, and do things that make your relaxed and happy.

Tips to Ease Your Stress

Exercise, but don’t overdo it. High-intensity workouts can raise cortisol levels. Try a brisk walk.

Meditate, or try other mindful breathing exercises like yoga and tai chi. These can help clear your mind and curb those comfort-food impulses.

Get support from family and friends. It’s always good to have someone to talk to or lean on. If you’re feeling tense, speak with someone about it.

You could also:

  • Read
  • Listen to music
  • Pray

Make sure you’re getting plenty of sleep, too.

We all struggle with stress once in a while. It’s up to you to take charge of your tension as best you can. Resisting the urge to overeat is a great start.

As always, our physicians, coaches and dietitians are here to help you along the way as well at Doctor for Life.  We offer expert help here at Doctor for Life in getting you started on your Healthy Weight Lifestyle program. 864-640-0009

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Good Reasons to Eat a Salad a Day

With the hot summer weather arriving quickly, a cool crisp salad can be the basis for a light and refreshing meal. They’re easy to make at home, and to order in a restaurant when dining out. And, with their multiple health benefits, consuming a serving of leafy greens each day can be one of the best habits to get into, summer or winter.

To get the most nutritional impact from your salads, let’s look at some of their benefits, what ingredients add extra dietary punch, and what to avoid to ensure that your dish stays nutritious and healthful.   Aside from their natural good taste and great crunchy texture alongside wonderful colors and fragrances, eating a large serving of fresh, raw vegetables each day can have significant health benefits.

It makes a substantial contribution to disease prevention, healthy weight and youthful energy – and who isn’t interested in a bit more energy and vitality?

Your leafy greens and raw veggies are a superb source of natural fiber, and consuming enough fiber each day has several health advantages:

  • Fiber helps to reduce LDL or “bad” cholesterol.
  • It helps to control blood sugar.
  • Adequate fiber intake helps with weight loss and healthy weight maintenance.
  • It normalizes bowel movements, and aids in the prevention of bowel disease.
  • Proper fiber intake has been shown to reduce the recurrence and prevention of a number of cancers including colorectal, breast, mouth, throat and esophagus (1).

The idea that fresh vegetables and fruits are essential to our good health and well-being isn’t anything we haven’t heard before, but it’s good to be reminded of it every so often. The following quote is from an article at the Harvard School of Public Health:

“A diet rich in vegetables and fruits can lower blood pressure, reduce risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar which can help keep appetite in check” (2).

It’s important to eat a variety of fresh fruits and vegetables, in as many different colors as possible. Combining them in a salad is both easy and delicious! Loaded with vitamins and minerals, eating a salad a day will also increase the level of powerful antioxidants in your blood. 

The basis of any salad, leafy greens, offer a huge nutritional benefit. Among the best of the super greens group are: kale, spinach, beet greens, watercress and Romaine lettuce (3). For something a little different, try adding fresh dandelion greens and mizuna as well.

Brightly colored fruits and vegetables in the “red” family are of particular nutrition benefit. This includes produce with orange, purple, red and burgundy flesh. Some examples are tomatoes, red and orange peppers, carrots,strawberries, nectarines, peaches, plums, blueberries, blackberries, cranberries, and pomegranates.

Carotenoids are a class of compounds synthesized from the yellow, orange and red pigments of plants. This includes vitamin A and all its varied compound forms: beta-carotene, lycopene, lutein and zeaxanthin. All of these have substantiated positive effects, plus antioxidant and anti-inflammatory benefits within the body.

Eating a fiber-rich salad before your entree will help you to feel full faster, so you’ll consume less calories than you might when a meal is served without this appetizer. The more raw vegetables you can incorporate into your salad, the greater the potential positive effects will be.

Add a couple of tablespoons of mixed raw or roasted seeds like pumpkin, sesame, sunflower and ground flax or chia to boost your daily intake of good fats. Experimenting with different kinds of oils in your dressings will help with this, too.

Slicing a quarter of an avocado and adding it to your greens will also give you a boost. These foods also help the body to absorb all of the protective compounds, phytochemicals, and lutein.

Adding a healthy fat to your salad via the dressing, or by adding healthy raw nuts or avocado will also make it more filling, as fats are among the most satiating.

Low vitamin K levels have been linked with low bone mineral density in women. For healthy bone growth, a recommended full daily serving can be found in just 1 cup of watercress (100%), radicchio (120%) or spinach (170%).

The carotenoids found in the green leafies like spinach, Romaine and Red Lettuce help the eyes to adjust from bright to dark, and to filter out high intensity light levels, protecting them from the formation of damaging free radicals.

The nutrients found in spinach not only help to build strong bones, they also help to improve the performance of the mitochondria – little structures inside our cells that help to produce energy, as well as inform and power our muscles.

Romaine lettuce contains two key nutrients in significant levels that help to protect the heart muscle: folate and fiber. High levels of folate have been shown to assist in the prevention of stroke and cardiovascular disease (4).

The high levels of water found in salad veggies improves hydration in our bodies, which is necessary for youthful skin tone and various basic bodily functions.

You can give your salads an extra dose of antioxidants by making your own oil-based salad dressings and including power herbs such as basil, parsley, thyme, cilantro, dill, rosemary, oregano, garlic and lemon. Choose your favorite herb combos, mix with a healthy oil plus lemon juice or vinegar, and season to taste.

Adding fresh herbs goes a long way toward improving your nutrition, as many are densely packed with vitamins and various phytonutrients. Because these vitamins and phytonutrients are produced so intensely, they’re especially nutritionally dense – meaning they’re thermogenic, and may help to naturally increase your metabolism.

Adding sprouts to your salad is like turbo-charging the nutritional value of your veggies. And, if you want fresh and organic, they’re easy to grow at home, and economical as well.

Some of the popular choices for sprouting your own come from a variety of common grains, vegetables and nuts, such as:

  • Wheatgrass, which has good amounts of vitamins B, C and E.
  • Alfalfa, good for vitamins A, C, and K, with significant amounts of phytoestrogens.
  • Mung beans, with a nice protein count, fiber and vitamins A and C.
  • Pea shoots, rich in vitamins A and C, and folic acid from the B family, they offer some of the most significant protein levels in the sprout family. And, they taste like garden peas.
  • Lentils, since the sprouts contain over 25% protein.
  • Clover, high in isoflavones.
  • Broccoli, a noted source of the anti-cancer enzymesulphoraphane.
  • Sunflower, also offering significant levels of protein along with healthy fats and fatty acids, fiber and minerals.

If you’re planning to sprout some at home, pretty much any untreated, whole seeds will germinate if given the right environment, and most offer significant nutritional benefits.

Baby Greens

In general, leafy greens are highly nutritious because of the large variety of vitamins and minerals they have to offer. And they contain naturally occurring phytochemicals from plant compounds such as carotenoids, found in the leaves due to synthesis with sunlight.

Leaves that are exposed to the greatest amount of sunlight contain the highest amounts of these healthful compounds, such as beta carotene. And when plants are young, their form is loose, so all leaves receive equal amounts of light. This is opposed to mature plants, where only the outer leaves of heads of lettuce receive direct sunlight.

As these nutrition-packed phytochemicals have been shown to offer a range of potential benefits, including anti-cancer and cell protection properties, selecting baby greens provides the highest concentration of these important compounds.

Among baby greens, the young leaves of watercress, spinach and arugula contain the highest levels of potent phytochemicals and other nutrients.

Salad Mistakes to Avoid

The many potential health benefits of adding a salad to your daily diet can be quickly counteracted with the addition of certain cooked ingredients, and commercially produced additives.

Among the worst offenders are salad dressings, as they’re often loaded with high fructose corn syrup for flavor and processed trans fats to prolong shelf life. Low-fat dressings usually have increased sugar levels, with fructose added to compensate for the loss of flavor.

As excess fructose in your diet drives insulin and leptin resistance, major contributors to diabetes and other chronic diseases, it’s a good idea to avoid these added sugars when possible.

Make your own dressings instead, with a healthy oil, herbs and lemon or vinegar for a healthful condiment that will work with your salad, not against it. The healthy fats found in olive oil actually assist the breakdown and absorption of nutrients. Just don’t get carried away.

Another common “mistake” is the addition of cooked or processed foods to a salad. Ingredients such as deli meats (which contain high levels of preservatives and nitrates) full-fat cheeses, croutons, and salted or candied nuts all add flavor and texture, but they come with a price tag of calories, unhealthy fats and extra sugar. Use these ingredients sparingly to get the most out of your salad’s nutritional potential.

Protein for Salads

If your salad is going to be your main course, make it a balanced meal with the addition of some lean protein. Good quality protein sources for serving with your greens include tofu, eggs, tuna, salmon, prawns (or shrimp), nuts and seeds, lean chicken and turkey, as well as hard cheeses, cottage cheese and yogurt.

Kale

Kale is one of the super greens that packs a substantial nutritional wallop, but it can have a bitter taste. To take advantage of its many positive properties, try “massaging” your kale to soften it and remove the bitterness – this actually causes the kale to wilt, as its cellulose structure breaks down. It will soften, change color, and take on a silky texture, minus the bitterness… well worth the few minutes required.

At Doctor for Life, we believe adding high-quality plant foods such as whole grains, fruits, and vegetables to your diet can only be beneficial to your health in the long run.  We offer expert help here at Doctor for Life in getting you started on your Healthy Weight Lifestyle program.  Give us a call today to schedule your first step.  864-640-0009

Citations and Resources

(1) Mayo Clinic. “Dietary Fiber: Essential for a Healthy Diet.” http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983?pg=1

(2) Harvard School of Public Health, The Nutrition Source. http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/

(3) Oregon State University, Linus Pauling Institute. http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/carotenoids

(4) American Heart Association. “Stroke.” http://stroke.ahajournals.org/content/33/5/1183.full

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Benefits of Eating Healthy Snacks for a Healthy Weight Lifestyle

Snacking plays an important role in maintaining a healthy lifestyle. If you’re having trouble getting all the essential vitamins and minerals your body needs from your main meals, healthy snacks can fill in the gaps. Snacking can help you manage hunger in between meals and keep blood sugar at proper levels. Consuming healthy snacks at the right time and in the right proportion is the key to getting the most from your snacking habits.

Unfortunately, many people defer to packaged junk food like cake, doughnuts, chips, cookies and sodas for their typical snack in between meals. Such foods have little to no nutritional value. In order to benefit from the snacks you eat, you need to think healthy. What does healthy look like? If you were to make a healthy snacks list, foods such as fruits, vegetables, nuts and whole grains which are rich in vitamins, fiber and antioxidants would definitely be on it. When you commit to eating healthy office snacks, healthy movie snacks, healthy party snacks, healthy school snacks and healthy bedtime snacks, you’re well on your way to living a healthier lifestyle. Here are a few tips to help you get started.

1. Plan Your Snacks

Poor planning is one of the greatest deterrents to healthy snacking. Grabbing whatever is in sight to feed the intense hunger can lead you to consume empty calories excessively. Planning snacks can help to assure that there is some nutritional value being consumed.

2. Distinguish between Snacking and “Grazing”

Eating a healthy snack from time to time is one thing; continually snacking without giving much thought to what you’re eating, aka “grazing”, is another. Grazing can quickly add up to extra pounds and excess spending.

3. Serve Reasonable Proportions

It’s better to eat small portions from a plate or bowl than snack directly out of a box or bag. By snacking directly from the bag, you risk overeating and gaining extra pounds. Serving small portions gives you better control over the quantity of food you consume.

Benefits of Snacking

Healthy snacking should provide some benefits, either physically, mentally or emotionally. Physically, healthy snacking will improve your overall health, increase energy levels and help you lose weight loss. Mentally, healthy snacks can improve concentration, increase memory and enhance mental alertness and awareness. Emotionally, yummy snacks are a source of joy and inspiration. Whether you favor healthy sweet snacks or healthy spicy snacks, you have much to gain by choosing healthy snack options.

Healthy Snacks for Weight Loss  

There’s no need to avoid snacks in order to lose weight. In fact, eating healthy snacks can actually help you lose weight by stimulating your metabolism and filling you up so you eat less during meals. Healthy snacking doesn’t require spending lots of money. By shopping around, you can find a variety of cheap healthy snacks for any occasion. You can also make inexpensive and easy healthy snacks at home.

The best healthy snacks are those that are filling, nutritious and appeal to you and your family. Everyone has different tastes, so be sure to add family favorites to your healthy snacks list before you go shopping. Having a list makes it easier to get exactly what you and your kids want. Healthy kid snacks may differ from healthy snacks for teens or even what you would prefer to eat in the way of healthy easy snacks for adults.  What are some healthy snacks for weight loss? Here are some popular nutritionist approved choices.

Greek yogurt with berries and honey, grapes and walnuts, gluten-free whole grains bar, wheat crackers and cottage cheese, Mediterranean hummus platter, cooked oatmeal with blueberries, banana with peanut butter, natural jerky

 Low Carb Healthy Snacks    

One of the best ways to lose weight is to control your appetite. A ravenous appetite can be a big hurdle to weight loss. Low carb and no carb healthy snacks that are rich in good fats will sustain you longer in between meals, giving you less of an appetite for large meal portions. Low carb, low sugar foods make great options for heart healthy snacks for people who are prone to heart problems and need to be careful with their diet.

What makes a good low carb snack? A snack that’s rich in protein, low in sugar or sugar free, low in calories and rich in healthy fats. Cheese, nuts and seeds, lean meat, eggs and fish all fall under this category. Some popular low carb foods include:  Hard boiled eggs, nuts, Cheese, tuna salad, berries, dark chocolate, raw veggies (celery, cucumber, carrots) with cream cheese dip, avocado

There are numerous benefits to making healthy snacks a permanent part of your diet. A healthy snacking lifestyle can change your life for the better as you reap countless health benefits both now and in the years to come.  

At Doctor for Life, we believe adding high-quality plant foods such as whole grains, fruits, and vegetables to your diet can only be beneficial to your health in the long run.  We offer expert help here at Doctor for Life in getting you started on your Healthy Weight Lifestyle program.  Give us a call today to schedule your first step.  864-640-0009

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