Eating Sandwiches the Right and Healthy Way

Sandwiches are among the favourite snacks and of many people. This food comprises of usually two pieces of bread which have been piled together with a spread in the middle. Other times, they can comprise of foods such as ham, chicken or even tuna. Here are some more tips on how you can make your snack healthier.

Choosing the right bread is the first thing you have to consider. There are a lot of choices in the grocery store. Wheat bread with high fiber is normally the best to choose if you want to eat healthy. But there is also a technique on how you can make your snack contain a lower calorie. One tip is to slice the bread in half in the usual way. This will slightly cover the meat and cheese inside. Another option is to slice the bread in half by its width which will make the bread's slice thicker. This helps lose the weight because it makes you eat one sandwich instead of two.

Wheat Bread

The next thing to be considered is the filling, in this case, the vegetables need to be heavy. Staple vegetables that are normally found in sandwiches are tomatoes, lettuce, green peppers, spinach, cucumbers, and onions. But if you prefer to add in more vegetables, then that's no problem. After that, there should be a flavouring that will add to the taste of the sandwich. Examples of these are mustard and mayonnaise. If you're watching out for your weight, choose a fat free mayonnaise.

Lastly, the meat can be added. The goal in doing this is to be healthier, so it is important to remember that less is more. Advisable meats are salami, chicken, tuna, pepperoni, or ham. To add flavour to your sandwich, you can also add in potato chips on the side. But it is important to watch the amount you put in. If you're a big fan of potato chips, you can opt for baked chips that contain less calories and fats. They taste just like the regular ones but with lesser grease.

Soda should be avoided and opt for water or a fruit juice instead. By eating this every day, you can control what you eat and in return, be rewarded with a longer and healthier life.

Eating Sandwiches the Right and Healthy Way

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Constipation Diet - Foods to Eat, Foods to Avoid

Is constipation your problem? There is no need to be anxious about your predicament. Constipation is one of the conditions of that is the easiest to treat, that is if there are no other medical problems except the mere hardening of the stools. Your concern can be effortlessly solved with undertaking their right constipation diet. Indeed there are many constipation remedies but food has been identified as the first and foremost of all the culprits, liquid and exercise coming next in that order. As diet needs to be addressed, you have to know the foods that need to be consumed and the foods that are believed allies of constipation.

Foods to eat

Wheat Bread

There are many kinds of foods that are going to be helpful in alleviating your constipation. You may not be aware and would be amazed by the power of fruits and vegetables. Do you know that these are very high in fiber? And fiber is the big solution to constipation. Fiber that goes to your intestine after having been digested binds with water in the intestine. The fiber adds to the mass of the stool which when softened by the fluids can easily pass.

Fruits and vegetables - yes these are the best sources of fiber and your body needs five servings of fruits and vegetables every day. Although almost all vegetables are beneficial, there are those that really have fiber to the max. These are the green leafy vegetables, broccoli, lettuce, celery, lentils and peas. Fruits do have fiber; however, the best sources of fiber are those eaten with skin. Apples and grapes are good suppliers of fiber and they are best when eaten with their skin. There are dried fruits that are loaded with fiber such as prunes and raisins.

Other fiber rich foods are whole grains like wheat flour, oatmeal and whole wheat bread. Bran, cashew and peanuts are other sources. You must be informed that the high fiber needs water or liquid. The fiber adds bulk to the bowel which needs to be soft for passing. Without adequate water, fiber will have not much use and may actually be detrimental, causing further constipation symptoms.

Foods to avoid

Are there harmful foods? Aren't all foods good for the body? Indeed foods are needed by the body but there are those which when taken in excess and without water or fluids become culprits of constipation. Example of foods you can classify as allies of constipation are fatty foods, fast foods and fried foods. Processed foods contain little fiber, sometimes totally devoid of this natural bowel movement enhancer. These foods include white bread, cheese, and meat. Excessive amount of dairy products and foods with much refined sugar are constipation inducers.

If water and fruit and vegetable juices are beneficial to eliminating constipation, there are certain beverages that are contra to good bowel movement. Drinks that have to be avoided are carbonated sodas, coffee and tea.

Now that you know the different foods to eat and to avoid, you better watch your constipation diet and follow the guidelines on which foods that are pros and cons to good bowel movement. Always bear in mind to eat plenty of high-fiber foods and also keep tabs of the amount of water you drink.

Constipation Diet - Foods to Eat, Foods to Avoid

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The Glycemic Index, Part 2 - Combining Foods Can Make a Huge Impact on Blood Sugar Levels

As a rule of thumb, choose low glycemic foods to make up the majority of your menu. Generally speaking and all other things being equal, consumption of the low GI foods versus eating high GI foods will help succeed in weight management and fat loss programs.

However, this is not an instruction to avoid all high-glycemic foods. You have to use common sense when deciding on what to include and what to exclude from you daily and weekly meal decisions. For instance, oatmeal is technically a high-glycemic food rated at 59. But when you consider the fact that it contains a large serving of soluble fiber, it makes a healthy addition to any breakfast menu. On the other hand, looking solely at the glycemic index, you would decide that a 'chocolate bar' with a 49 in the GI scale would be fine. Looking logically at the nutrition label, you quickly see a food loaded with a lot of 'empty calories' and saturated fat - both will do little in your weight management system.

Wheat Bread

The term 'empty calories' refers to any food that contains a lot of calories and few nutritional contributions. Considering whether a food is good or not based on a high-GI or low-GI is just one dietary consideration. You should also take into account the nutrients in the foods. Take for example bread. White bread and whole wheat bread appear close on the scale. When you compare the nutritional information, wheat bread contributes nutrients and fiber where white bread contributes very few.

A similar example is brown rice versus white rice or regular pasta versus a whole wheat version. A quick glance at the GI scale would indicate that all make a poor dietary choice but upon closer examination, the whole wheat versions contain healthy fiber, vitamins and minerals where their white counterparts do not. I found it surprising to find potato chips on the lower end of the GI scale. It is hardly a good choice for inclusion on any weight loss program due to their high calorie count and relatively low nutritional contribution. Nuts, berries or a piece of fruit, while higher on the scale, would make a much better dietary choice.

When making up your snack and meal shopping list, just make sure you are considering a balance. Combine high-GI foods in the same meal or snack with a low-GI food or make sure that you include a protein and/or fat when you eat something that is on the higher end of the scale. As stated in the introduction article, proteins and fats metabolize slower and at a lower rate to glucose. These foods have the same effect on carbohydrates when consumed at the same time. Here is an example:

Consuming apple juice would seemingly be a healthy choice. However, with a glycemic index at 41 and no proteins or fat, this will be converted to glucose very quickly upon consumption and will have a quick effect on blood sugar quickly. Instead, opt for an apple. With the fiber contained in the apple itself, this will slow the digestion and conversion rate significantly. Better still...an apple sliced and served with a couple tablespoons of peanut butter. Fiber, fat, protein...almost a perfect snack when it comes to the glycemic index and the effect on blood sugar levels.

The Glycemic Index, Part 2 - Combining Foods Can Make a Huge Impact on Blood Sugar Levels

Jeff has been writing articles and publishing editorials for years covering a number of popular topics about his day-to-day experiences. His interests have recently involved a kitchen remodeling and how to replace his drop in range with a new model slide in gas range. It should be easy but there are a few important steps first to consider.

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