Category: Health

Posted on

Take a Look at These Photos of What Kids Eating Around the World

What do kids around the globe eat? I’m assuming that a lot of countries have way more balanced and healthy diets than the United States, but you just never know.

That is why this project from photographer Gregg Segal is so interesting. Segal spent three years in nine different countries documenting what kids eat around the globe on a daily basis. The information is fascinating and the photos are beautiful as well.

View this post on Instagram

Daily Bread is all set to go to press! Published by Powerhouse Books, it’ll be released in May. For the cover, I chose this portrait of Altaf, a 6 yr old from a small village on the outskirts of Kuala Lumpur. Altaf’s favorite food is the chicken and beef satay his father makes and sells at his own stand. It’s seasoned with ginger and herbs, roasted over charcoal and served with cold cucumber. Altaf eats any “tasteful” food (made with a lot of ingredients and flavors) and likes raw, leafy greens like Ulam-Ulam, a salad eaten with anchovies, cincalok (condiment made from fermented krill) and plenty of sambal (hot sauce). #dailybread #whatkidseat #powerhousebooks #foodculture #foodaroundtheworld #diet

A post shared by Gregg Segal (@greggsegal) on

Buy Segal’s book, Daily Bread: What Kids Eat Around the World, HERE and take a look at these great photos.

1. USA

View this post on Instagram

Prince, photographed in 2016 for Daily Bread. When he was 12, Prince and his family left St. James Montego Bay for the U.S. His parents decided life in Jamaica was too dangerous after Prince’s cousin was gunned down at the little neighborhood market his family owned. Prince misses the green open space of his family farm and the animals they raised: goats, chickens, geese, rabbits, pigs and cows. They grew and harvested corn, yams, coconut, oranges, apples, pears, ackee and breadfruit – and back then his diet was much better than it is now. Prince misses his dad, too, who’s stuck in Montego Bay driving a cab. He prays he’ll get his papers and come to America. #dailybread #powerhousebooks #culture #americandream #whatkidseat #diet #foodaroundtheworld #jamaicanculture

A post shared by Gregg Segal (@greggsegal) on

2. Mexico

View this post on Instagram

Jesus, photographed in 2016 for Daily Bread. Jesus was raised by his mom, who was a teenager when she left her family and home in Michoacán, Mexico and made her way to Los Angeles. Jesus, his mom and his 2 older sisters shared a one-bedroom apartment south of downtown infested with roaches and rodents. Jesus saw little of his dad whom they discovered had another family. The only meal Jesus ate most days was dinner. His 1 hour commute to school didn’t leave time for breakfast and the school lunch was so unappetizing, a piece of fruit was all he could stomach. Mom made chicken and rice most nights. On special occasions she’d make Jesus’ favorite: tamales with red chile sauce. Growing up, Jesus was aware there were people worse off than him. He joined a student organization to feed the homeless and volunteered with @peaceoverviolence a non-profit helping victims of domestic abuse. Jesus just finished his sophomore year @harvard, with a double major of applied mathematics and psychology. Jesus has had more opportunities than he could ever have imagined, though knows there are obstacles ahead. @Erin cc2la thank you. #dailybread #whatkidseat #schoollunch #mom #successstory #proud #humbling

A post shared by Gregg Segal (@greggsegal) on

3. Indigenous Brazil

View this post on Instagram

One more from Brazil. Ayme has been raised on a mostly indigenous diet. Her dad is a forest engineer and nutritionist and her mom @anaboquadi researches the culinary and medicinal uses of foods from the Cerrado – and has a great little vegan restaurant, Buriti Zen in Brasilia (for all you locals). Try the walnut cassava moqueca and cauliflower soufflé with cupuaçu cream. Ayme’s earliest memory of food is her mama’s milk. Thinking of this makes her want to return to that time and nurse again. Açaí is Ayme’s favorite food and part of her heritage; her great grandmother was an açaí merchant who sold her berries at Ver-o-peso Market in Belém. From working on Daily Bread, Ayme realized that she eats many things that other kids don’t – like lots of fresh veggies. #dailybread #powerhousebooks #plantprotein #whatkidseat #culture #kids #eatyourgreens #diet #indigenous #buriti #buritizen

A post shared by Gregg Segal (@greggsegal) on

4. Posh Brazil

5. Amazonian Brazil

6. Poor Brazil

View this post on Instagram

Thayla, Brasilia, 2018. Most poor kids in Brasil attend school to be able to eat, but the government has failed to provide adequate school lunches, offering little more than milk and crackers or canned beans. Thayla wishes she had more flavors in her diet and could afford to eat feijoada. If she had enough money, she’d buy clothes for the street kids who are worse off than her. Someday, she’d like to be a teacher. In Brazil, corporate food is finding ways to profit from the poorest consumers, reaching ever more remote places. Nestle hires micro-entrepreneurs, mom and pops who trundle thru villages with carts selling cheap processed snacks. A generation ago, Brazil’s poor were underfed. Today, 50% of the population is overweight. The UN should be focused not only at calorie intake but nutrient. #dailybread #powerhousebooks #whatkidseat #diet #nutrition #kids #brazil #schoollunch

A post shared by Gregg Segal (@greggsegal) on

7. Junk Food USA

View this post on Instagram

Can you guess what percent of our calories come from vegetables in the US? Less than 1%! Looking at all of the kids’ food I photographed, not just in the US, but all over the world, greens were consistently absent. Parents often say, “My kid won’t eat vegetables.” They throw up their hands. “I put healthy food in front of them, but they only like pizza.” You can’t force kids to eat healthy foods, but if you give them the choice, they’ll choose salt, fat, and sugar over leafy greens because salt, fat, and sugar appeal to our deepest, primal cravings stretching back to our caveman days! If you don’t introduce whipped cream Frappuccinos, sautéed spinach with a little butter and salt isn’t bad. #dailybread #eatyourgreens #whatkidseat #parenting #primalcravings #diet #powerhousebooks

A post shared by Gregg Segal (@greggsegal) on

8. Italy

View this post on Instagram

12 year old Amelia from Catania, Sicily, surrounded by her vibrantly colorful diet: the green of beans and zucchini, red of cherry tomatoes, yellow of peppers, purple of radicchio, orange of melon, etc. Outside of a single pizza box, there’s no packaging in Amelia’s week of meals. Everything’s homemade, which is as pleasing to the eye as it is easy on the environment! Daily Bread is a finalist for the 2018 Food Sustainability Media Award announced next week in Milan. All finalists have been put forward for the Best of the Web Award. The winner is chosen by the public. Check out finalists here: www.goodfoodmediaaward.com/finalists/2018/ #dailybread #goodfoodmediaaward #homemade #lesswaste #colorfulfood #regenerativeagriculture

A post shared by Gregg Segal (@greggsegal) on

9. India

10. No processed foods

11. Dubai

12. Senegal and Mumbai

13. Kuala Lumpur

14. Senegal

15. The photographer’s son, Hank

What a wonderful project!

The post Take a Look at These Photos of What Kids Eating Around the World appeared first on UberFacts.

Posted on

10 Facts About Chernobyl That Will Give You the Creeps

A devastating nuclear disaster took place at the Chernobyl Nuclear Power Plant in the Soviet Union on April 26, 1986. The incident is back in the public consciousness right now due to the success of the HBO show Chernobyl that dramatizes the events surrounding the accident.

Much of what happened before, during, and after the 1986 event is still the cause of much debate due to the secrecy of the Soviet Union. But one thing is for sure: the Chernobyl accident is considered the worst nuclear power plant disaster in history.

Here are 10 facts about the terrifying Chernobyl disaster and its aftermath.

1. Casualty rate: Unknown

View this post on Instagram

It’s sometimes strange how different paths in life come together and suddenly your path takes an unexpected direction. The path towards Chernobyl with @jonadbo. We have been there twice now and it remains such a special place because of its history. We ended up there to photograph abandoned locations and we got fascinated by the history. Ofcourse I have watched the HBO series and it’s made so accurate. It’s very realistic and I recognized so many places. I hope that the ghost town of Prypjat remains protected from mass tourism, that it does not deteriorate even more and that nature can still run its own way. So keep it nice. In the end we all have our reason to visit this city. First picture: @jonadbo #pripyat #chernobylzone #chernobyl #ukrain #decay #abandoned #deserted #netflix #disaster #rooftop #tsjernobyl #urbex #urbexphotography #belgiumphotography #belgiumphotographer #canonbelgium #urbexkings #abandonedafterthedark #urbextopia #urbexbelgie #forgotten #forgottenplace #chernobyltour @urbexchampions @urbex_kings @urbexeurope @urbex_3336 @abandonedafterdark @urbex_utopia @urbex_supreme @deurbex

A post shared by CN Photography (@cn_photography.be) on

The number of victims that can be blamed on the accident ranges anywhere from 4,000 to 90,000. Two people died in the initial blast, 29 people died from radiation sickness in the months after the accident, and there are literally thousands that may die from radiation-related causes in the future.

2. A gruesome death

One of the first firefighters who responded to the accident scene was Vasily Ignatenko. He suffered a terrible two-week death from his exposure to radiation, including excreting blood and mucus 25 times a day and coughing up pieces of his own internal organs.

3. Other ailments

View this post on Instagram

⚠ On April 26, 1986, the fourth block was destroyed, the reactor was completely destroyed. The largest accident of this kind in the history of nuclear energy, the estimated number of dead and wounded and economic damage. ⠀ ⚠ 134 people suffered radiation sickness. More than 115 thousand people from the 30-kilometer zone were evacuated. More than 600 thousand people took part in the aftermath of the accident. During the first three months after the accident, 31 people died, another 19 deaths from 1987 to 2004 can be explained by its direct consequences. ⠀ ⚠ Unlike the bombings of Hiroshima and Nagasaki, the explosion resembled a very powerful "dirty bomb" – radioactive contamination became the main striking factor.

A post shared by ⚠ CHERNOBYL INSIDER (@chernobyl_insider) on

People in neighboring areas had to flee their homes and complained of such symptoms as “black spots,” bodies getting “fat, like a barrel,” and turning “black, like coal, and shrinking.”

4. Radiophobia

Because women were terrified of possible radiation poisoning, there were an estimated 100,000-200,000 abortions in Europe after the Chernobyl disaster.

5. Dead trees everywhere

The area around the nuclear power plant became known as The Red Forest because the trees died and turned a ginger color after the accident.

6. Lingerers

Although it’s illegal to live in the area around the plant known as the Zone of Alienation, or the Exclusion Zone, it’s estimated that 130-150 people still live there, many of them older women taking care of their family’s land.

7. Poor animals

If you’ve seen the show, you know that people were not allowed to evacuate with their pets. This actually happened and units were sent in to put the animals down.

8. But…there are still hundreds of dogs there

Descendants of the dogs who survived the aftermath of the disaster still live in the Exclusion Zone. There are an estimated 300 stray dogs here. You can help them out by donating HERE.

9. Tourist spot

Tourists can visit the Exclusion Zone, and it’s actually become pretty trendy after the success of the HBO show about the disaster.

10. Ghost town

There is an abandoned amusement park in nearby Pripyat that looks like something out of a horror film.

While it’s truly terrifying what happened at Chernobyl, the strength that the people of Russia have shown in the face of unimaginable devastation should be commended.

The post 10 Facts About Chernobyl That Will Give You the Creeps appeared first on UberFacts.

Posted on

Okinawa has some of the longest…

Okinawa has some of the longest living people on earth, and it has the highest rate of people over a hundred in the world. Two thirds of them are still living independently at the age of 97. Okinawans have also been found to have low rates of heart disease, stroke, cancer and diabetes. According to […]

Posted on

McDonald’s Employees Reveal What It’s Really like Working Under the Golden Arches

McDonald’s is, without a doubt, the most well-known fast food restaurant in the world. Employing over 2 million people globally and found at nearly 36,000 locations, it’s no wonder the home of the Big Mac is hard to avoid.

But beyond their hallmark fries and secret sauce, have you ever been curious about what the employees think about working there? Let’s take you behind the Golden Arches and find out what the employees are saying.

10. The meaning of “fast-food” is in the stomach of the consumer

What is fast-food anyway? Does it mean to receive your food in less than 5 minutes? 10 minutes? Either way that is still fast! But employees want you to know, there are limits on certain foods. Like, for instance, a chicken salad.

According to Bob, an assistant manager at a McDonald’s in the midwest, chicken salads are pre-made, except for the meat. So it takes a few minutes to prepare. Same with Egg Mcmuffins (10 minutes) and McDonald’s apple pies (10 to 12 minutes).

If you’ve noticed your local McDonald’s has “slimmed” down the menu, it’s because too many ingredients hold up the cooking line.

“We are trained to go as fast down the line as we can, and if we have to stop to make something that has 10 ingredients, it tends to slow things down. Corporate has realized this and has taken many of these items off in recent years, [like] McWraps, Clubhouse, more recently the Smokehouse and mushroom and Swiss and moved to items that can go a lot quicker.”

Photo Credit: freestock.org

9. We all want fresh fries, but there’s a quicker way to get them

Have you ever sat in the drive-thru for like 20 minutes only to learn its because they ran out of fries!? It’s terrible! One of the ways McDonald’s cuts down on wait times is to have a new bin of fries already available for orders. Many customers ask for non-salted fries in hopes of getting a fresh batch. But in reality, this may cause a slow down in production. According to Andy, who has worked at McDonald’s in the past:

“People can ask for fresh fries and it’s actually way easier to do fresh fries rather than no-salt fries. For those, we have to pour the fries onto a tray from the fryer so they don’t come in contact with salt. It can get awkward sometimes getting everything into position, especially if you have a lot of people working in close proximity and it’s busy, so I’ve had some scalded hands a couple of times trying to get fries out in a timely way.”

8. “Can you please pull up to that designated spot?”

We’ve all pulled up to the take-out window expecting our bag of McDonald’s goodness to be given before we can brake, only to have an employee tells us to head over to another spot. Ever wonder why?

The corporation measures drive-thru metrics to understand how long a customer has been waiting for their food. By moving your car, this allows the employees to track a lower wait time.

Bob again:

“My store has sensors in the drive-through that actually tell us exactly how long you are at each spot in the drive-through. We get measured based on something we call OEPE. Order end, present end. [That measures] from the second that your tires move from the speaker until your back tires pass over the sensor on the present window. My store is expected to be under two minutes.”

Photo Credit: C. Cagnin

7. Careful what you say

“Can I take your order?”

That is what you hear when you pull up to the drive-thru speaker, and it’s almost immediate! Kind of creepy. Do they have cameras? They probably do, but it’s more than that: There are sensors that tell the employee someone is waiting.

So that conversation you’re having with your friend or spouse? They are listening.

From Andy:

“The speaker is activated by the metal in the car, so as soon as you drive up, the speaker turns on in our headset. We can hear everything, and I do mean everything. Loud music, yelling at your kids to shut up, etc.”

6. The ice cream machine is down

Ugh, again?? Is this a ploy? Or is the ice cream machine really that temperamental?

Bob says…

“The thing is, it is a very sensitive machine. It’s not made to be making 50 cones in a row, or 10 shakes at a time. It takes time for the mix to freeze to a proper consistency. It also requires a daily heat mode, [where] the whole machine heats up to about 130 degrees or so. The heat mode typically takes about four hours to complete, so you try to schedule it during the slowest time.”

And each location is responsible, per health code and regulations, to ensure that the machine is well cleaned. That means a complete disassemble every one to two weeks.

Photo Credit: Pixabay

5. Secret menus do not exist but…

Do you have a hankering for grilled cheese? Or do you love the Mac sauce but refuse to pay extra? Here are a couple of tips from Andy!

“I’ve made many a grilled cheese before. Sometimes it can get a bit risky doing it because the bun toaster wasn’t designed to make grilled cheeses, so sometimes you get some burnt buns or cheese or the cheese sticks inside and it slows down the other buns from getting out on time so that causes more burnt buns.”

People also regularly order McDoubles dressed as a Big Mac, to avoid paying Big Mac prices.

“I think [it’s] a way more practical way to eat a Big Mac since there’s less bun in the way, and it’s also way cheaper even if you do get charged for Mac sauce.”

4. Be kind and check your order

McDonald’s serves up to 69 million customers daily! That’s an insane number!

It means, though, that there will be mistakes, especially if you order specialized menu items or substitutions. Employees want you to check your order before driving away. And guess what? They’ll gladly fix your order, says Bob.

“Mistakes do happen. We always feel terrible when they do but when we serve 1000-plus people a day, it’s bound to happen. Be nice to us if you have a problem. It’s a huge difference between coming to us and saying, ‘Hey, I seem to be missing a fry from my bag,’ and ‘You bastards didn’t give me my fries!’”

Photo Credit: Pixabay

3. There is no passing GO for employees and Monopoly

Contrary to popular belief, the employees cannot play or participate in the McDonald’s annual Monopoly game. So don’t worry if you need to collect that “Park Place” for a million dollars, they aren’t taking it. Back in 2000, the company underwent an overhaul on the rules after an employee at their promotions company stole over $24 million.

“Monopoly pieces and things like them get sent back to corporate,” Bob says. “We aren’t allowed to touch them, open them, or redeem them as employees.”

2. Skip the grilled chicken

Sure, sure, chicken can be healthier than a Big Mac, but employees recommend skipping it all together. Usually after preparation, chicken is placed inside warming units made to keep it “fresh” for up to an hour. But chicken tends to dry out faster than patties.

According to Andy,

“That stuff has a supposed shelf life of 60 minutes in the heated cabinet, but it dries out so quickly that even if it’s within an acceptable time frame, it looks like burnt rubber, and probably tastes like it, too.”

1. Prank calls are still a thing

Unless a McDonald’s is assisting with a catering event, they are not expecting other calls. However, their phone does ring and the staff usually answers to a prank caller.

“Sometimes it’s people asking about directions to Wendy’s,” Sam a department manger in Canada says. “A lot of inappropriate ones. Most are pretty lame.”

The post McDonald’s Employees Reveal What It’s Really like Working Under the Golden Arches appeared first on UberFacts.

Posted on

‘Rage Yoga’ Lets You Swear and Drink. Sounds Perfect!

Yoga is meant to calm you down while you get a good stretching workout. Once your session is done, you feel relaxed and ready to seize the day.

Well, let me introduce you to Rage Yoga. The end result is also to get you calm and fit but through a much different method. Rage Yoga involves yelling, swearing, and drinking beer. What else can you ask for?!?

Photo Credit: Facebook,Rage Yoga

Rage Yoga founder Lindsay Istace explains the method on her website: “a practice involving stretching, positional exercises and bad humor, with the goal of attaining good health and to become zen AF. More than just a practice, Rage Yoga is an attitude.”

Istace added, “My practice gave me a strong body-mind connection and a new appreciation for my body. I learned how to slow my mind, feel good in my body and built some decent pipes while I was at it. It helped me overcome addiction and weather a lot of personal obstacles. It kept me healthy and sane!”

Ashley Duzich, a Rage Yoga instructor, said, “We are all angry about something and we all have been holding onto an ‘F’-bomb for a little bit too long. So that’s what this does – is – it allows you to have a safe space to let go of your and frustration and rage in a healthy way… and then also wash it all away with some ice cold beer.”

Photo Credit: Facebook,Rage Yoga

As of right now, there are three locations that offer Rage Yoga classes: two in Canada (Calgary and Edmonton) and one in Houston, Texas. I have a feeling this will get very popular very soon.

Namaste, a**hole!

The post ‘Rage Yoga’ Lets You Swear and Drink. Sounds Perfect! appeared first on UberFacts.

Posted on

Brave Women Are Sharing Their Abortion Stories with the Hashtag #YouKnowMe

Right now is a scary time to be a woman in America.

People who support a woman’s right to choose what she does with her reproductive health are trying anything they can to make sure the message is spread far and wide that even if people don’t think they know somebody who has had an abortion… they do.

A lot of people have shared their story, but Busy Philipps recently shared a story on her talk show about her experience…

Busy also shared some statistics… with the hashtag #YouKnowMe

Folks, 25% of all women have had an abortion at some point in their lives. If you didn’t know that stat before, now you do.

Naturally, people are taking up the hashtag and sharing their stories…

Yes, women will die.

Lots and lots of women.

And it doesn’t matter what their reason is..

Because these are incredibly difficult choices…

And without those choices, women literally lose their rights as human beings…

Because imagine a world where rapists just get to have children because they commit a crime…

And the only option being a hotel room in the middle of nowhere…

Women need to be able to plan their lives…

Without fear of consequence for ONE moment taking over their entire life…

Again, these are health care decisions, first and foremost…

And nobody should ever make that decision for another person.

Yes, we all know somebody who had an abortion. And their reasons, while their own, are completely justifiable.

Anybody who tells you differently is just trying to interfere with a woman’s civil rights.

The post Brave Women Are Sharing Their Abortion Stories with the Hashtag #YouKnowMe appeared first on UberFacts.

Posted on

If You’re Trying to Eat Healthier, You Need to Check out These 20 Great Food Charts

Many of us need to focus wayyyy more on a healthy diet. I know I could, there’s no doubt about that. One great thing about social media is how easy it is to find new recipes and diet plans with the tap of your finger.

Take a look at these great ideas for healthy eating and follow the Instagram accounts in the photos below to keep up to date on the latest plans!

1. Good alternatives

2. Deli meat alternatives

3. Snack tips

View this post on Instagram

According to the oxford dictionary, the word ‘Snack’ (noun) is: ‘a small amount of food eaten between meals’. – – If one was to embark on a goal to lose fat, they will likely focus their attention on main meals consumed. They may be vigilant in ensuring consumption of calories aligns with their fat loss target. They may also believe that consumption of large quantities of food from main meals holds more significance to the outcome of their goal than that of smaller quantities of food. – – The problem is, sometimes there is no correlation between relatively small amounts of food and it’s native caloric worth. A 115g blueberry muffin represents 5-8 bites of food – and 420 calories. Coffee with milk and 2 tsp of sugar represents a drink – and 60 calories. 75g of fruit and nut mix represents 2 handfuls of dried fruit and nuts – and 360 calories. The Friday represents the day where one feels they deserve 1 or 2 (or 7) treats. The snacking pattern on the left demonstrates how easy it is to consume significant calories from small amounts of food. – – On the right side of this graphic, the weekly total is over 3000 calories less, yet virtually the same volume of food is consumed (minus reduced portions of nuts and custard creams). There is a balance of foods that require similar lengths of time to consume, foods that one may refer to as a treat and foods that are nutritious. There is also an element of intelligence implemented on the Friday by inclusion of a time consuming food (popcorn), whilst still engaging with colleagues and enjoying a Danish pastry. – – When we are hungry, we should eat. But when we are trying to reduce body fat, we should implement awareness and strategy. Adherence to balanced, calorie supportive, satiating main meals should be a priority, but so should adherence to strategically planned (and measured) snacks which also support one’s caloric deficit, satiety and still provide a disco on your tongue with each bite. ?? – – #thefitnesschef #worksnack #snacktime #fatloss #fatlosshelp #nutritioncoach #eatsmart #diettips #diethelp #treat #caloriecounting #portioncontrol #fatlosscoach #snack #losebellyfat #cakes #officesnacks #officefood

A post shared by ?????????Graeme Tomlinson (@thefitnesschef_) on

4. This is good to know

View this post on Instagram

Refrigerator storage times! Keeping your ? food as fresh as your brand new ? Nikes! lol. _ I’ve posted about this before, but a couple people missed the post so I created a new graphic! It also includes freezer ? times. _ You can go slightly beyond the times and probably won’t get sick or anything, but these I’ve found are the best storage times for ultimate freshness and taste. They’re also what foodsafety.gov recommends on their website! _ Which is your favorite meat for mealprep? #fridgegoals #fridgetimes #iifym #mealprep #mealprepping #foodstorage #healthyeating #healthylifestyle #foodpoisoning #foodpoisoningsucks #healthandwellness #meats #cookingathome #homechef

A post shared by Shannon Eng / Health Coach (@caligirlgetsfit) on

5. Liven up your water

6. Sugar quantities in fruit

View this post on Instagram

Tag a friend and hit save to stay informed on the calorie and sugar quantities within this extensive list of fruits. – – Most fruit proposes a plethora of vitamins and minerals to it’s consumer. And whilst the cringeworthy term, ‘nature’s candy’ is descriptively tragic, fruit is a source of sweet tasting whole food than offers micronutrients for overall health, fibre for satiety and water for hydration. – – As you can see, each fruit has a different macro-nutritional make up. Some have more sugar, others have less. Some have more calories, others have less. And (not displayed here), some have more fibre, whilst others have less. – – It is worth noting that sugar extracted from fruit will have the exact same metabolic result as sugar extracted from a snickers. But the combination of sugar and fibre consumed via a whole food (in this case fruit) makes it more likely to satisfy one’s hunger more than food comprising of sugar and minimal fibre. However, one’s attainment of satiety will differ from another’s. – – Fruit is a more nutritious, calorie sparse source of energy than confectionary. But it is important to realise that caloric values of any food count towards overall energy balance. Fibre density per calories consumed may make one ‘feel fuller’ and therefore aid adherence to overall energy targets – especially calorie deficits. – – Thus, consuming any item of ‘sweet’ tasting food is a valid option, but those which provide more satiety after consumption may support one’s energy balance more, whilst also delivering a host of nutritious advantages at the same time. ? – – P.s. which is your favourite fruit? ? – – #thefitnesschef #fruit #sugar #calories #berries #nutrients #snacktime #snack #vegan #caloriescount #eatsmart #flexiblediet #fruitsalad #micronutrients #avocado #fatlosstips #dieting #lowcaloriesnack #fruitbowl

A post shared by ?????????Graeme Tomlinson (@thefitnesschef_) on

7. Swaps!

View this post on Instagram

The point of consuming food is to remain alive. The point of controlling one’s intake of food is to manage physique and overall health. The point of consuming fewer calories is to reduce body fat across one’s composition. But one constant in all of the above should be one’s enjoyment of food. – – When an individual embarks on fat loss, each of the above are important. One must enjoy their energy consumption, be aware of energy intake in relation to their energy output, and consistently ensure that hat they are in a state of sustainable caloric deficit. To ensure progress, one may have to change and adjust their dietary habits. But instead of completely changing one’s diet, adherence may be more likely if one makes small changes over time. For example: consuming the same volume of lower calorie foods/drinks that are essentially the same foods/drinks. – – This graphic shows two groups of foods/drinks. One group contains over double the calorie amount of the other, yet quantity of both remains the same (apart from the freddo). Crucially, the lower calorie versions resemble the same taste/experiment as their high calorie counterparts (or very similar). – – Whilst consumption of lower calorie versions may not be immediately significant, they can be over a period of time. For example, if one swapped daily consumption of 300ml of whole milk for semi skimmed milk for 1 year, they would consume 17520 fewer calories whilst experiencing is minimally compromised. – – One must make an informed choice in the knowledge that lower calorie items may contain less of a particular macronutrient. And in the case of low calorie beverages, awareness that sweeteners are included. – – Losing fat is not straightforward. It requires a change of habits. But if an individual recognizes opportunities to make small changes which reap big long term rewards, it’s seems short sighted not to take them. ? – – #thefitnesschef #fatlosshelp #fatlossdiet #fatlosstips #halotop #eatsmart #meat #lowcalorie #calories #caloriedeficit #caloriecounting #losefat #diet #dieting #smartchoices #flexiblediet #nutritionfacts #losebellyfat

A post shared by ?????????Graeme Tomlinson (@thefitnesschef_) on

8. You can still eat pizza

View this post on Instagram

Because who doesn’t love pizza?! ? Want a fun way to get your pizza on while still getting in more veggies? Try any of the options in the top row! . My personal favorite is the portobella pizza but all of these are great fun options you can make at home. Get crazy with it and add some fun toppings of choice! Info below: . Bell pepper pizza – 1/2 bell pepper, 1/4 cup marinara sauce, 2 tbsp mozzarella cheese + 2 broccoli florets. . Portable pizza – 1/2 Portabella mushroom cap, 1/4 cup marinara sauce, 2 tbsp mozzarella cheese, 2 basil leaves, 1 olive cut into slices. . Zucchini pizza boats – 1/2 zucchini, 1/4 cup marinara sauce, 2 tbsp mixed cheese, 2 cherry tomatoes. . Rice cake pizza – 1 rice cake, 1/4 cup marinara sauce, 2 basil leaves, 2 tbsp mozzarella cheese. . Pita pizza – 1 medium pita, 1/4 cup marinara sauce, 2 tbsp mozzarella cheese, 2 basil leaves + 3 cherry tomatoes. . Pizza pizza – Ordered from the doughroom in Culver City haha Because sometimes you can treat yo self to a damn real pizza. . How to cook the veggie pizzas: 1 – Preheat oven to 350F. 2 – Scoop out the inside of the mushroom, bell pepper or zucchini boat (you can cook the bell pepper or zucchini in oven before adding toppings or add toppings then cook if you don’t need it well done. Mushroom you can add the toppings right away & cook) 3 – Add 1/4 cup marinara, toppings & cheese 4 – Bake in oven for about 10 minutes then enjoy! . You can bake the pita & rice cake in oven or you can microwave xoxo. . P.S. make sure you check my 101 Healthy Snacks Ebook link in bio! (www.101healthysnacks.com) . . . #cleaneating #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #protein #weightloss #mealplan #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #flexibledieting #iifym #instahealth #pizza #glutenfree #getfit #gains #meals #healthyliving #determination #healthylifestyle

A post shared by Amanda Meixner (@meowmeix) on

9. Muscle meals

10. Stay within your budget

View this post on Instagram

Hey guys!! Did you know that it’s totally possible to eat healthy without spending a ton or even needing to shop at “whole paycheck”? ?? . ? Recently, in a small trial that used healthy food to successfully treat depression, one of the most surprising things that researchers found was that compared to the junk food diet, the healthy diet- composed of whole foods like veggies, eggs, nuts, seeds, and olive oil, was actually about 13% cheaper! (Jacka, et al)? . Here’s to healthy eating AND healthy bank accounts! And tag someone that needs to see this! ?? • • • • • #cleaneating #healthychoices #healthyfood #healthyeating #nutrition #healthyliving #healthylifestyle #weightloss #instahealth #fitfood #exercise #active #protein #cleaneats #getfit #plantbased #determination #iifym #fitnessaddict #healthylife #gains #wellness #itsalifestyle #instafit #glutenfree #geniusfoods

A post shared by Max Lugavere (@maxlugavere) on

11. Smoothie ingredients

View this post on Instagram

Looking to keep your smoothie low sugar? We asked our friend @theplantedone for her top low sugar smoothie ingredients that are also packed with plant power?? . ⭐Cauliflower Swap out your banana and try this instead to keep your smoothie low sugar and still creamy! We swear, you won't taste it. For more gut-lovin', steam your cauli for maximum digestion! . ⭐Avocado? Avocado makes your smoothie super creamy and is a great source of healthy fat! . ⭐Celery Although celery is mainly water, it's a great source of fibre and vitamin K. . ⭐Zucchini Filled with antioxidants, B vitamins, and vitamin C? Steam your zucchini for easier digestion! . ⭐Spinach? Spinach is packed with Vitamin K, A and C, as well as folate, manganese, magnesium, iron, potassium and calcium. It’s also a good source of niacin, zinc, protein, fibre and more. Why wouldn't you put this green superfood in your smoothie?! ?‍♀️ . ⭐Berries? Blueberries and blackberries are low in sugar but full of powerful antioxidants.

A post shared by Genuine Health (@genuinehealth) on

12. Low cal booze

View this post on Instagram

Tag a mate who’s likes a festive drink, but may want to save alcoholic calories whilst staying informed ??? – – Whilst my heading is technically misleading in that alcohol as a single organic compound can never be ‘low calorie’, common reference to alcoholic drinks will always be done so through the term ‘alcohol’. For those pedantic nutritionists/scientist out there, this post should probably go under the alias of ‘low calorie drinks containing alcohol’. But you’d fall asleep before completing the heading… So f*ck that. – – Whilst alcohol is not a macronutrient like protein, carbohydrate and fat, it still contains energy. 7 calories per gram to be exact. Given it’s calorie density, it’s easy to understand how alcohol related calorie consumption can accumulate. – – The absence of nutritional value from these calories means that no potential behavioural benefits arise from its consumption (apart from the ability to turn in to a courageous sleaze or superstar DJ). Though there is evidence to suggest that the thermogenic response during alcohol digestion is around 20% of total calories. However, considering the intricacies of TEF with regard to alcohol usage is pretty futile when you’re 12 deep at 3am, dragging you legs along the pavement with ripped jeans, one shoe and an imminently collapsing kebab. – – If fat loss or maintenance is the goal, surely it’s worth considering drinks which taste the same/very similar, but have a reduced calorie worth. In most cases, the alcohol density remains the same, but changes to additional ingredients lower the overall calorie value. – – This way you can still socialise, enjoy the festive period and relax. But you can also get closer to your fitness goal at the same time?. – – #thefitnesschef #alcohol #lowcalorie #nightoutfit #nightoutonthetown #nightoutwithfriends #losefat #calories #caloriescount #caloriecounting #dieting #drinking #beer #wine #vodka #diet #caloriecontrol #fatlosscoach #nutritiontips

A post shared by ?????????Graeme Tomlinson (@thefitnesschef_) on

13. Crucial info

14. Egg advice

15. For all you vegetarians

View this post on Instagram

Do toddlers have to eat meat? ?I get about 5 DMs a week from moms saying their kiddos won't eat meat. I've been doing a series on food battles here. I don't have a real quote for you, but I'm lumping them all together into "Help! My child won't eat meat!" ??⠀ ~⠀ And actually, your child doesn't have to eat meat to be healthy! You may want your child to eat meat and you may not. Either is fine. If you want them to learn to like meat, you can serve them very small cut up bites of meat to explore and maybe eat. One bite is a big win for tough-to-chew meat! ⠀ ~⠀ Look at all the different ways kids can get protein! While meat may play a role in getting your child the zinc, protein, and iron that they need, your child can also get those things from other foods while they are learning to like meat. And if you're wondering how much protein they "officially" need, here are the numbers:⠀ ~⠀ Protein needs in kids:⠀⠀ 0.5 g/lb/day for 1-3 year olds⠀⠀ 0.43 g/lb/day in 4-13 year olds⠀⠀ ~⠀⠀ For my kids, that's about 15 g per day. Most kids get more in the United States. ⠀ .⠀ .⠀ By @kids.eat.in.color .⠀ .⠀ .⠀ #nutritionist #vegetarianprotein #vegetariankids #veggiekids #nutritioncoaching #registereddietitian #dietitian #nutritionfirst #nutritionists #nutritiongoals #kidfood #healthykids #nutritionexpert #nutritioniskey #nutritiontip #pediatricdietitian #lunchbox #lunchboxideas #kidslunchbox #kidslunches #kidslunchideas #kidslunch #lunchideas #healthylunch #schoollunch #lunchboxinspiration #kids #kidseatincolor

A post shared by Health and Nutrition?‍♂️? (@calories.hub) on

16. Calcium

View this post on Instagram

⠀ FOOD SOURCES OF CALCIUM ⠀ ⠀ Calcium is an important mineral, we actually have more calcium in our body than any other mineral! ⠀ 99% of our calcium is in our bones and teeth. A small amount is absorbed into the blood and is essential for muscle function, nerve signalling and to keep our heart beating ? ⠀ ⠀ ⠀ ⚠Every muscle contraction in our body requires calcium! ⠀ Our body tightly controls the amount of calcium we have circulating in our blood so if you aren’t getting enough from your diet, the body will start to release calcium from its largest source, our bones! ⠀ This is why it is important to include calcium rich foods into your diet to maintain your bone strength (density) and prevent the development of osteoporosis. ⠀ The main foods rich in calcium are dairy products like milk, cheese and yoghurt. However there are many non-dairy sources that provide calcium. ⠀ If you are avoiding dairy because of allergies, intolerance or ethical reasons (vegans) make sure your diet includes non dairy calcium food sources. ⠀ Some non dairy sources of calcium like as spinach and rhubarb contain oxalates, naturally occurring compounds that decrease calcium absorption. This is just something to be aware of. ⠀ ⠀ ⠀ Men and women 19 years + calcium requirements: 1,000 mg:day ⠀ Women over 50 years & men over 70 years requirements: 1,300 mg/day ⠀ ⠀ ⠀ ⠀ If you aim to include 1-2 of the above foods at each meal and between meals I am positive you will reach the recommended amount! Don’t worry about the numbers! ⠀ ⠀ Help a friend out and tag them below ????⠀❤ Savina ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ If reposting this image, the content must not be edited! #bonesmatter #eatforhealth #dairyaustralia #wellnessblogger #weightlossjourney #nutritioncoach #allfoodsfit #foodasmedicine #fuelyourbody #healthychoice #nutritionfacts #dairyaustralia #weightlossjourney #dietitian #portioncontrol #eatsmart #calories #nutrientdense #weightlossideas #nutritional #veganshare #smartfood #healthytips #justeatrealfood #eatbetter #caloriecounting #notadiet #healthychanges #weightlosstips #nutritionfacts @rokebyfarms @thecultureco_ @vitasoy_aus_nz @outback_harvest

A post shared by Savina Rego, Dietitian (@thesavvydietitian) on

17. Smart desserts

View this post on Instagram

? IS YOUR FAVOURITE MEAL DESSERT?! Well then you better listen up ? If you want to have your cake and eat it too – then it's important to note: eating well for overall health and fat loss is a two part system in that quality and quantity go hand in hand, the art of weight loss will always boil down to calories in vs calories out. If you want to lose weight you need to calorically be consuming less energy than expenditure. It is necessary to acknowledge the calorie value of your food choices as it will be the driver in whether you lose or gain weight. Take the above examples, a few small changes in dessert choices have changed the caloric density significantly between each meal, allowing you to fit in your sweet treat in more budget-friendly way for your calorie bank. Make smarter choices ✅ A #healthy approach to dieting is a flexible dieting method maintaining an 80/20 rule. The 80/20 rule practices a moderated approach where all foods can fit into a balanced diet. ?Around 80% of the time opt for whole foods that are rich in micronutrients, such as whole grains, leaner cuts of meat, legumes, vegies, fruits, grains etc and give yourself around 20% of the time where you choose foods that nourish your soul, that includes dessert. Be a strict flexible dieter – but not a restricted one ☝ Do you need help getting the balance right⁉Do you smash your diet Monday – Friday and battle demons and binges on the weekends❓?Let us show you the light with a customised science based nutrition plan and guaranteed results! ?PAYMENT PLANS AVAILABLE ?LINK IN OUR BIO ?info@equalution.com

A post shared by Body Transformation Experts (@equalution) on

18. GUT HEALTH

View this post on Instagram

TOP FOODS FOR GUT HEALTH ? — ? Hey guys! Did you know that the impact of gut health extends far beyond your midsection? It's important for nearly every aspect of your being including your weight, metabolism, inflammation, brain function, and more. — ?? Natural fiber from whole foods is one of the best ways of nourishing gut health, and thankfully a recent analysis of observational studies has confirmed the broad health benefits of eating more fiber. (ref: https://academic.oup.com/ajcn/article-abstract/107/3/436/4939351). But while quantity is important, quality is just as critical! — ??‍♀️??‍♂️ When it comes to gut health, we want to aim for foods with prebiotic fiber. Prebiotic fiber is microbiota-accessable, meaning your gut bacteria will consume it and make them happy. — ? Here I've listed some of the top gut-healing foods. If you're just getting started on a gut-improvement journey, go slow with these foods as a sudden increase in prebiotic fiber can cause pretty intense fermentation leading to bloating and worse ???. — ? Tag someone who needs this, and hit me with any questions—I got your back! • • • • • #veggies #kale #geniusfoods #greens #nutrition #guthealth #vegetables #probiotics #plantbased #healthyfood #cleaneating #organic #salad #weightloss #iifym #vegetarian #healthyeating #gains #wellness #homegrown #fitfood #quinoa #veggie #abs #healthylifestyle #instafit #sugarfree #paleo

A post shared by Max Lugavere (@maxlugavere) on

19. Know your bread

View this post on Instagram

Tag a bread lover, hit save and get educated on the calorie values of these assorted breads. ? – – People eat bread. This largely occurs because people like bread. In most cases it is not particularly nutrient dense, but that doesn’t mean it can’t be consumed with/without something that is nutrient dense. – – For too long bread has been blamed for weight gain or the primary food that stagnates weight loss. Whilst bread is left on supermarket shelves by those convinced that it’s the reason they are fat, the real issue is of course that several multi-faceted issues/actions across one’s diet and lifestyle contribute to weight gain. To attribute one food/food group as the single cause of the complexity that is obesity is short sighted. – – Most of the calories in bread originate from carbs in refined form (and we know how irrational people can be about refined carbs). But when an individual claims that relatively high carb foods are satanic for one’s composition, they are misinformed and irrational. In fact, one recent study tested diets with free access to refined carbs compared with refined fats. It’s results indicated that more weight was gained over time with free access to refined fats, not carbs. This is just one study of course. – – As you’ll see, in terms of calories, white bread is similar wholemeal and rye breads. Therefore you will not necessarily manage weight better by consuming brown bread, despite it being less refined. The only key nutritional difference is fibre. And whilst fibre may increase one’s satiety, attention must also be paid to additional food variables included in the form of fillings or spreads to gather a greater insight into total energy consumed and subsequent food behaviour. ?? – – If you enjoy bread, include it in your diet. If you don’t enjoy bread, don’t include it. But whatever your decision, make it the knowledge that any food can be enjoyed as part of a balanced diet. ? P.s. What’s your favourite bread? – – #thefitnesschef #breadlover #carbs #fatloss #calories #caloriedeficit #caloriecounting #losebellyfat #losefat #nutritioncoach #fatlosstips #fatlosscoach #breadlife #fatlosscoach #fibre #nutritionfacts #bread

A post shared by ?????????Graeme Tomlinson (@thefitnesschef_) on

20. Some good overall tips

View this post on Instagram

Guys! Hi! ?? Here are 12 ways to make yourself happier! ☀ — ?? Now I know I'm going to get some hate comments for #3, but actually, it's a valid suggestion! A study of 1000 women found that those who consumed less than 3-4 small servings/week were twice as likely to have a diagnosed depressive or anxiety disorder as those consuming that amount. — ?? While correlation can't prove causation, there were some strengths to the study that make me think the link is worth respecting. There was no relationship between other forms of protein, such as chicken, pork, fish or plant-based proteins, and mental health. And, women who consumed more than 3-4 servings were also more likely to be depressed. SO this is why I say "some"—because I think some is better than none, but too much doesn't seem to be ideal either! (ref: https://www.ncbi.nlm.nih.gov/pubmed/22433903) — ? Which of these is your favorite? And please tag someone who needs these tips today. ❤ – ? P.S. In my book Genius Foods you'll get a deep dive into how food can work the nobs and levers of your mood. You'll learn about the connections between food and depression, anxiety, lack of focus, fatigue, and more. • • • • • #happiness #motivationmonday #mondaymotivation #motivationalmonday #joy #peace #instamotivation #motivationalquotes #positivity #motivational #itsalifestyle #positivevibes #blessed #success #inspire #depression #quotes #quote #inspo #dedication #mentalhealthawarenessmonth #quoteoftheday #healthyliving #healthylifestyle #mentalhealth #mentalhealthawareness #geniusfoods #instafit

A post shared by Max Lugavere (@maxlugavere) on

Now that you’re armed with those tips, get out there and get healthy starting TODAY!

The post If You’re Trying to Eat Healthier, You Need to Check out These 20 Great Food Charts appeared first on UberFacts.

Posted on

Drop Those Doritos – Here Are 15 Healthy Snacks You Can Eat Instead!

You can eat a whole bunch of these in one sitting and not feel terrible about yourself.

The answers are surprisingly delightful (my go-to is nuts), so go ahead and indulge!

#15. It’s so easy.

Roasted Chickpeas/Garbonzo Beans.

It’s so easy. I never thought it would be, but I tried it last week and it’s literally just:

Preheat oven to 375F (190C)

Drain can (or 2) of chickpeas. Pour out onto a pan. Pat dry with towel, or don’t. It doesn’t matter too much.

Throw them in the oven for 30 minutes. (You’ll want to take them out every 10 minutes or so to move them around a bit.)

Remove from oven and pour into bowl. Toss with a spoon of vegetable oil, salt, thyme, and a good spoonful of chili powder.

Pop it back into the oven another 10-15 minutes. (I’m definitely going the full 15 minutes the next time I make these because holy hell they taste so good when they’re just perfectly crispy)

It’s like popcorn, but nuts, but they’re chickpeas, but they’re spiced up, but they’re magic.

Edit: it has been pointed out that while these ARE a healthier alternative, they are still calorie dense. I think they’re relatively filling though.

#14. Underrated vegetable.

Snap peas. We’ve been getting them fresh from a farm stand, then cooking them for just a couple minutes in a pot with a splash of water and some garlic salt. They’re like CRACK. We fight over them and can’t seem to get enough. Toddler included. 10/10 underrated vegetable.

#13. Also still an orange.

Cutie oranges. They’re like 90 calories a piece and also still orange.

#12. Little slushie bites.

Frozen grapes. They’re like little slushie bites.

Edit: Thank you for the gold, stranger!

Edit 2: And the silver, friend!

#11. Smarta**.

A bowl of rice is great if you want to eat 1000 of something.

#10. Salty and sweet.

Add tajin to fruits to get your salty fix.

#9. Watermelon is great.

Probably celery or cucumber. You might be able to get away with watermelon as well, I once went through 3 1/2 watermelons a week. Watermelon is great

edit:

I’m going to buy a watermelon now.

#8. Half-sour pickles are game changing

I used to go for a family size bag of salt n vinegar. Shred it without realizing until last bits….

Switched out for jars or pickles. Worked like a charm. It solved that crispy sour tangy craving and zapped calories. I’m down at least 40 lbs since I swapped to pickles a few years back

Edit: thank you everyone, I was not expecting my most upvoted content to be regarding my love for pickles. First, blood pressure topic: yes I have high blood pressure. Long time. I’ve been taking medication for many many years for it. My blood pressure is actually been better in the past few years since the switch, but I do you know and understand the consequences of salt. I hardly ever use salt with anything else really. My massive weight actually came as a result of medications over a decade ago. Had been constantly battling to lose the weight, and in recent years actually kind of gave up. And that’s when the weight started coming off. I drink a minimum of a gallon of water a day but usually twice that. Most of my diet it’s liquid because I’m extremely thirsty person(yes I know that a warning for diabetes, doc keeps looking but I’m safe). Oddly enough, the weight started to finally come off when I got on a regular regimen of medical marijuana. I think it rebooted my metabolism.

As for the pickle enthusiasts and pickle lovers… My grocery store favorite is zesty Dill. Every year my mother makes usually a solid 20 dozen jars of pickles and I claim about half of them. A lot of the ones I claim, I add pepper flakes and some garlic. I usually eat one jar in one sitting, and try to set my my max at two jars a week for staying sodium conscious. I try to only get potato chips, as re su of these choices, when it’s a special occasion with guests.

Thanks everyone. I know Rick would be proud.

Extra edit: Thank you kind stranger so much for my first silver, which is my first of any badge here. I truly appreciate it.

#7. Your poops will be great.

Grapes. Find the best grapes you can and go to town. Your poops will be great afterward.

#6. It gets me through.

Whenever I’m craving chocolate I find that a handful of peanuts and dried fruit gives me the short-term energy boost my body needs to get me to the store to buy chocolate.

#5. It’s also delicious.

Plain popcorn

A cup of air-popped popcorn only has 31 calories, and high in fiber. Studies have found that popcorn will fill you up more than other popular snacks such as potato chips. It is also high volume, having pretty much the same nutritional value as a popcorn kernel.

It’s also delicious.

Edit: Obviously you can throw some salt or spices on there, I was just pointing out how healthy popcorn is at its core.

#4. Seaweed packs.

I tend to eat roasted dry seaweed packs. Only like 25 calories a pack and not that much sodium if you get good ones.

EDIT: Since this blew up, many people have been asking about specific brands. The one I get is a Korean brand called gimMe organic. I personally like the sea salt. 25 calories a pack and only 65mg of sodium. Just be careful with consuming large amounts due to iodine.

#3. Surprisingly low calorie.

Pineapple is surprisingly low calorie for sweetness.

#2. PB2.

I love peanut butter but I can’t justify 190 calories for 2tbsp. Go get some PB2. It’s only 50 calories for 2tbsp. Smear that stuff on apples, celery, bananas, bread, and everything else you own because it is miraculous.

#1. Crunchy and refreshing.

I’d go for sliced red and orange peppers. Crunchy, refreshing, and hey a Tony bit of ranch to go with it can’t be too terrible. Tiny though, that shit is like 80 calories a tbsp.

I’m stocking up the next time I hit a price club!

The post Drop Those Doritos – Here Are 15 Healthy Snacks You Can Eat Instead! appeared first on UberFacts.