People across all cultures, ages and continents become more and more aware of the benefits of a healthy lifestyle. That influences their eating and buying habits as well as increases the awareness of the importance of movement and practicing sports. Brands all over the world see the recent trends and adapt their packaging to look attractive to their target audience. Other businesses are created and developed especially to fit this market or create new product lines for new kind of customers. But what are the trends exactly? What makes one product visually healthier from the other?
Minimalism, Obviously!
Minimalism is a trend that appears currently almost across every industry… fashion, cosmetics, food, supplements, etc. With as big of a force, it reached healthy food businesses. What does it mean that the packaging is minimalistic though? Is it small with small letters and transparent plastic to decrease even the use of any color? Not really. Minimalism is driven by the phrase that ‘less is more’. Fewer calories, harmful ingredients and processing are reflected by the design of the box or bottle or label.
This way the customer subconsciously makes the connection that the less chaos on the outside of the box, the less chaos on the inside of it. Indeed, brands often avoid the use of too many colors and go for white backgrounds but the more important matter for the designers is to bring some negative space into the box to achieve a ‘clean’ effect.
Where Did It All Start?
At the very beginning, healthy product options weren’t really products of its own but rather health-oriented versions of the ‘normal’ ones. They targeted customers with health problems who had to follow a specific diet. This way brands started to create sugar-free yogurts and fat-free cheese. And the packaging resembled the subtracted ingredients. A raspberry dessert, for example, which normally would have plenty of raspberries and colors on its cup, suddenly would only feature a few raspberries and white background. The design certainly wasn’t creative. Instead, it showed more informative characteristics.
And How Is It Now?
Currently, the demand for healthy products constantly increases. Naturally, so does the supply. And with a growing supply, there is growing competition. Healthy food and supplement brands suddenly started to feel a lot more pressure as they needed to differentiate themselves not to lose its client to the new, emerging and often local producers.
Partly the differentiation is done through focusing on the quality of the products such as their nutritional value or lack of unnecessary calories and harmful ingredients.
However, what happens when two products on the shelf feature more or less the same ingredients? After all, a pure and organic apple juice can’t differ much from the other pure and organic apple juice, right? In such a case, it is the price and the packaging design that make a difference and influence the customer’s final buying decision.
What Do Brands Do?
First of all, nowadays, healthy food and supplement producers try to show what they really sell instead of trying to show what they want to sell. Let’s put that into an example of a pear juice. A trend shows that a producer of a healthy, organic juice will rather try to include a picture of an imperfect pear on the box.
Why? Because it is more genuine. Customers then see the brand as more real and relatable. Using an image of symmetrical, perfectly round and shiny pear would make the company look sort of… fake. A health-oriented customer who puts of great value into its lifestyle and nutrition will wonder whether his or her juice is seriously made from only such perfect fruits. Generally, the reached conclusion will be: no, it’s not.
Conclusion
In short, it is the minimalism and genuine feeling that are dominant trends in the healthy food market. However, is it all? Almost. The mentioned genuine feeling is additionally presented by easy access to the nutritious information. Brands no longer try to hide what’s inside their products. Contrary, they are proud of the ingredients they use and want to shout to the world: choose me, I’m the healthiest of all!
Here at Fat Burning Fitness, we're not ones to always jump on the diet bandwagon. We believe in healthy consistent eating choices along with regular workouts and healthy life choices. But for many people hypertension (high blood pressure) is a life-threatening issue. That's where the DASH Diet can come into play and help your heart.
What Is The DASH Diet?
DASH stands for Dietary Approach to Stop Hypertension. DASH diet has been clinically proven to reduce blood pressure within 2 weeks in individuals following the diet. It is not only known to help manage the blood pressure but is also designed for weight loss programs, helps to prevent heart diseases, stroke, diabetes and some forms of cancer.
Who Should Follow A DASH Diet Eating Plan?
In fact, a DASH eating plan can be a part of any healthy eating plan. Not only, will it help lower blood pressure but it will offer additional heart health benefits including lowering LDL cholesterol and inflammation. How does the DASH eating plan work? The diet consists of foods that are low in sodium and consists of a variety of foods that are rich in nutrients like potassium, calcium and magnesium are known to help lower blood pressure. The diet is rich in fiber that again helps to lower blood pressure and knock off the extra pounds which will in-turn assist in lowering blood pressure.
What Should You Eat On A DASH Eating Plan?
- Grains like whole wheat, brown rice, barley, oats, quinoa are packed with nutrients like proteins, B-vitamins and trace minerals, fiber and antioxidants which has been shown to reduce the risk of several diseases. However, processed grains lack most nutrients and should be avoided.
- Include fat-free or low-fat milk, yogurt, Greek yogurt in your diet instead of full-fat options. For those who are lactose intolerant, lactose-free milk and milk products are an option.
- Nuts like almonds, walnuts, pistachios, beans (including cocoa beans), and seeds like the sunflower seeds, melon seeds, etc are a part of a healthy eating DASH diet. They are rich in dietary fiber protein, omega 3 fatty acids, vitamins and minerals like zinc and magnesium, etc. Although nuts contain the healthy fats, it would be wise to eat them in restricted amounts as they are high in calories. Also, avoid salted or honey roasted nuts for their high sodium and sugar content.
- Lean meat, egg, poultry and fish in moderation rather than meats with high saturated fat content. Processed meats such as bacon, ham, sausages, salami, etc contain a significant amount of sodium, hence restrict the intake. Occasional intake of red meat is permitted.
- Fruits and vegetables are naturally rich in potassium which plays an important role in lowering blood pressure. If you are one who is not fond of fruits and vegetables make the change gradually. Add an extra fruit or vegetable in the day in addition to what you are currently having a start. Prefer a whole fruit to juices. Unsweetened dried fruits like raisins, cranberries, dried figs, etc. are good travel choices. Make sure there is a vegetable at each meal.
- The diet should be low in saturated fats and total fats. A diet high in saturated fats increases the risk of heart disease and hypertension. Fats are important for the absorption of fat-soluble vitamins and help in building the body's immune system. Use of oils like olive oil, rice bran oil, mustard oil should be promoted in each meal and trans fats which are commonly found in processed and fried food should be avoided.
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- Cut down on coffee products, although a small cup or decaf is fine.
Double The DASH
To make this diet work even better here are some additional tips:
- Reducing alcohol intake may help reduce blood pressure. Hence, keep the alcohol intake under check.
- Aerobic exercise along with DASH diet works faster in lowering blood pressure.
- Read food labels to choose products that are lower in sodium.
- Stress can raise blood pressure even if the diet is healthy. Hence, stress management techniques like meditation, yoga, etc will help keep the blood pressure under check.
- Poor sleep increases blood pressure. So, 7-8 hours of sound sleep will help in keeping the blood pressure in control.
- If you are someone who smokes, then quitting it would help lower blood pressure.
- Take your medication as prescribed.
- Limit the salt intake to 1 tablespoon a day maximum. Making a lifestyle change is an effort. It is a long-term commitment which one has to make for good health.
Do Your Diet Dash
Making smaller changes will bring in faster results than making dramatic changes all at once and losing the commitment along the way. Before getting on to the DASH diet consult a nutritionist who can help you in chalking out an individual program for yourself.
Visit the Official Frugal Fitness Website for more top tips on nutrition to lower blood pressure and hypertension.
Arati Shah is an expert nutritionist who runs Café Nutrition. Having earned a Bachelor’s Degree in Nutrition along with a Post-Graduation in Sports Sciences and Nutrition from S.N.D.T Juhu, she also guides about weight loss in Mumbai by formulating the right nutrition plan and dash diet with the same efficacy. She heads the Nutrition team in Mumbai and takes a personal interest in each and every client of Café Nutrition. In addition, her weight loss programs are easy to follow as she works on bringing about a change in our regular food habits. Post provided by Articles Factory before being updated and edited by the Fat Burning Fitness Blog and Frugal Fitness team.
Now Read: Heart Healthy Workout Regimen
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Protein is a vital part of any fitness regimen and if you’re in the business of making any serious muscle gains, it may be impractical to get the amount of protein you need just from your diet.
Protein shakes are a staple among avid gym goers and body builders because of the high amount of protein that can be consumed from a single glass or cup. However, many individuals, particularly beginners, can’t really stomach the taste of a protein shake but that’s usually because they follow the instructions on the protein powder packaging without adding any tweaks or customizations to their drink.
What then happens is that drinking the shake becomes a chore and they slowing start drinking less and less, thereby halting or limiting potential gains. Adding some flavor to your protein shake, and mixing it up from time to time is the key to your long term success.
This article touches on a few simple but impactful ways to make your protein shakes much more palatable.
1. Use Milk Instead Of Water
Protein shakes are often mixed with water as it's considered the healthiest option. Mixing protein shakes with milk, though, also has benefits. Not only will the shake taste better, but you'll receive a boost of protein which can also help your muscles recover more quickly.
2. Try Flavored Coconut Water
If you're looking for a tastier protein shake but don't want to increase your caloric intake, coconut water (or even flavored coconut water) might be an option to consider. Coconut water has a plethora of benefits, including replenishing electrolytes such as potassium, reducing cholesterol and overall added protection for your immune system.
3. Tastier Protein Powder
Sometimes, taste is all about the type of powder you use. Some brands have different flavors to choose from, such as chocolate, vanilla, strawberry, and even cookies and cream, but the brands themselves also add their own unique twists that can impact taste.
Switching up the type of protein powder you use can lead to a tastier protein shake. You should experiment with different protein powders to find the right brand or line that makes your taste buds flutter.
4. Add Fruit Or Yogurt
One of the most iconic ways to add tastiness to your protein shake is to include fruit, yogurt, or both. The possibilities are endless. You can add fruits such as:
- bananas
- strawberries
- blueberries
- raspberries
- mangoes
- pineapples
- cherries
Any type of fruit you can add to a blender will undoubtedly add taste to your protein shake. On top of that, yogurts often combine flavors on their own which can also give your protein shake some added flavor. Furthermore, yogurt will give your shake/smoothie even more protein, calcium and probiotics. Some recipes you can check out:
- Apple Cinnamon Protein Smoothie
- Pumpkin Protein Smoothie Shake Recipe
- Cinnamon Maple Protein Shake Smoothie
5. Add Ginger Or Peanut Butter
Two lesser known taste building options for protein shakes are ginger and peanut butter. Ginger adds spice and sweetness to shakes but the taste can be rather explosive in large quantities. A small, dime sized portion is really all you need to get that intriguing flavor without being overwhelmed. Peanut butter will thicken your shake some, giving it more of a nutty taste and feel.
Ginger can also help to ease the pain from your workout, while peanut butter adds extra protein. In any case, adding these two ingredients, either by themselves or together, will certainly give your tastebuds a new sensation that will make your protein shake a delicacy instead of a chore.
6. Chill It
What’s better than a nice, cold drink after a workout? Nothing. Well, nitpickers may argue that room temperature or warm drinks are better for digestion but while that may be true, the benefits are minimal and there’s no doubt that a cold drink taste better to most of us - especially after working out.
We can’t have it all, however, so the best middle ground is having your shake at a nice, chilled temperature (somewhere between room temperature and ice cold). Yummy!
I hope you enjoyed this article about top tips for a tastier protein shake so your improved nutrition can boost your performance.
Interested in reading more free fat burning fitness recipes?
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- Organic Fruit & Veggie Slimming Smoothie
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Nobody likes to diet because it keeps them from eating their favorite foods. For most people that might mean pizza, pasta, alcohol, red meat, and worst of all chocolate! Well Fat Burning Fitness is here to tell you that chocolate can still be part of your weight loss or bodybuilding diet and you will still get incredible results. You just have to make sure that you are consuming healthier dark chocolate or artisanal craft chocolate instead of the cheap processed milk chocolate or white chocolate products that you usually find in your grocery store or brand name products.
Craft Chocolate
Craft chocolatiers create healthier and tastier chocolate products like artisan chocolate bars by hand and with all natural ingredients. There are less preservatives included in artisanal chocolate which means fewer chemicals and filler. The cocoa beans are also fresher and have a higher chance of being farmed organically or with reduced pesticides since they are often times from local farmers.
Aside from the health benefits, craft chocolate tastes amazing! Think of the difference in flavor between craft beers and the usual stale swill from cheap cases and you'll get the idea of how much better craft chocolate tastes. The flavors are more diverse, richer, and more sophisticated. That means you can enjoy smaller amounts of chocolate with the same enjoyment and even less of an impact on your weight loss or bodybuilding diet.
What makes craft chocolate even better is the positive effect it has on both local economies and the environment. Craft chocolatiers work directly with local cocoa bean farmers and pay fair wages since the middleman is removed and they can charge higher prices to the customer than the competing corporations. Craft chocolatiers also usually use more environmentally friendly wrapping materials. You don't have to feel guilty about breaking your diet or harming the environment when you consume craft chocolate.
Dark Chocolate
Dark chocolate and recipes with dark chocolate are also healthier alternatives to the low quality milk chocolate or white chocolate found in average products like candy bars and chocolate covered snacks.
Dark chocolate has higher levels of antioxidants, fiber, heart-healthy fat, minerals, and protein while containing less added sugar. It also usually has higher levels of natural caffeine which means you might be able to skip that extra cup of coffee that probably contains sugar, fat, and chemicals from flavor syrup.
Dark chocolate has been shown to improve alertness, protect your skin from sun damage, reduce bad cholesterol, lower blood pressure, reduce risk of diabetes, and improve immune system. It is a veritable superfood!
And if you want the perfect storm of healthy and delicious chocolate, look no further than craft dark chocolate!!
Chocolatey Conclusion
While you may need to eat in reasonable portions, there is no reason why you shouldn't be able to include healthier craft chocolate or dark chocolate into your weight loss diet. Everything should be in moderation after all, plus you will need some treats to help keep you on the diet in the first place! Good luck and enjoy some sweet treats today to boost your wellness!
Now Read: Do The DASH Diet To Reduce Hypertension
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Everyone loves pina colada and everyone loves yogurt, so why not combine the two in a healthy and affordable recipe! This is a dish you can enjoy either at breakfast or as a dessert, Pina Colada yogurt parfaits blends together sweet fruits from the tropics with the bitterness of Greek yogurt in magnificent fashion.
With this treat, your body also benefits from protein from the yogurt, good digestive enzymes from the pineapple, healthy fats courtesy of the coconut, and so much more. Here's how to get started on this delicious and nutritious recipe:
Time: 5 Minutes
Ingredients
• 2 cups of non-fat Greek yogurt
• 1 cup of fresh chopped pineapple
• ½ cup toasted unsweetened coconut flakes
• 2 tbsp raw organic honey
• 4 tsp of organic chia seeds
• 1 tsp of raw organic honey to drizzle
Instructions
1. Mix the Greek-style yogurt, two tbsp of the raw honey, and three teaspoons of the organic chia seeds in a bowl. Set aside.
2. Layer a few tbsp of the fresh pineapple into 2 glasses, along with a little amount of the coconut flakes and some of the yogurt mixture.
3. Repeat the process of step 2 for as many layers as you desire, though making sure to end with the pineapple and coconut on top of the final layer.
4. On top of the parfaits, sprinkle the final teaspoon of organic chia seeds.
5. Drizzle the teaspoon of organic raw honey over the top of the mixture to finish.
And this pina colada yogurt parfait recipe is healthy because it's made with natural ingredients along with plenty of protein, fiber, antioxidants, calcium, Vitamin D, gut-healthy bacteria, and heart healthy fats. So this recipe won't hurt your diet or physique! It's a healthy cheat food you can look forward to after your frugal workouts!
I hope you enjoyed this healthy delicious recipe for your meal plans.
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- Fun Fat Frying Meal Plans
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