Fare Blend Nutrition

Learning How to Eat Healthy and Remain Happy – A Fare Blend

knowing How to Eat

"Healthy. Happy. Smart.

I've tried a lot of recipes on a variety of health blogs. The ones on Fare Blend keep me full and keep me healthy, happy, and smart about my choices.
Rebecca J. Dunlap

Enjoy Cooking

Make Delicious Foods

Start Enjoying Your Food

FareBlend Recipes & Happenings

All You Need to Know About Fibromyalgia Diet

Fibromyalgia is a disease that can affect men and women. This affects pain transmission in the central nervous system by skewing neural pathways. This leads to chronic pain, and a lot of other symptoms. People who has fibromyalgia may experience secondary symptoms such as fatigue, sleep deprivation, irritable bowel syndrome and memory issues. The disease came from different factors including genetics, environment, and psyche. This brings light about chronic pain, where it’s not just because of a sensory problem, but also from a cognitive-emotional one.

How to Deal with Fibromyalgia

Research shows that fibromyalgia is linked to a low serotonin. That’s why anti-depressants are often prescribed for people who has the disease. Anti-depressants are not enough, that’s why it’s followed with additional remedies such as anticonvulsants and muscle relaxers.

Having a healthy serotonin can improve your mental health, pain perception, and pain management. Muscle relaxants and anticonvulsants treats stiff muscles and tension this disease brings. Localized pain treatments such as steroids are also injected for temporary relief.

Treating the disease with medication isn’t enough. If you want to feel long-term comfort and wellness, combining medication with a proper and healthy diet is the best thing to do. There’s no such cure for this disease, not even medication or diet. But doing so will lessen symptomatic responses.

The Importance of Diet

Having a healthy diet can lessen the symptoms of the disease. A lot of foods will worsen the symptoms of the disease, so it’s important to choose wisely whatever food you’re going to put in your mouth, and ensure that you get the proper sources of vitamins and minerals from it.

Fibromyalgia is not labeled as an inflammatory disease in the medical community. But recent studies put an end to this known fact. Inflammation may occur to people with fibromyalgia. This is known as the central sensitization state, where the spinal cells get inflamed naturally because of the disease. This happens because of cell damage, and therefore disrupt pain perception.

This is why having a healthy diet is important when having fibromyalgia. Choosing the right foods to incorporate to your diet is crucial as some foods can cause synthesis of neurotransmitters involved in central sensitization. With that being said, it’s better to exclude foods that can trigger your central nervous system.

Diet Tips for People with Fibromyalgia

  1. Limit Your Sugar
  • Sugar is definitely a no go once you have fibromyalgia. Once you consume sugar, it alters the glycemic index, spikes insulin levels, and greatly intensifies pain. The endocrine system of the body has a connection with central sensitivity, which is why a low sugar diet is important. You may be surprised by this, but avoiding fresh fruit juices is also a must. Instead, it’s better to go for a whole fruit juice when you have fibromyalgia.
  1. Limit Your Gluten Intake
  • Health conditions such as obesity, diabetes, and hypertension can cause additional risk for people with the disease. It’s important to limit your gluten intake or completely exclude them from your diet. Sugar and Gluten are similarly processed inside the body once you consumed it. And what’s worse is that gluten can increase spinal sensitivity and pain too.
  1. Eat Organic Foods
  • Eating unprocessed organic foods should be in and foods that contains a lot of additives, and preservatives should be out. Vegetables is the number one source of nutrition for people with the disease. But stop right there, not all vegetables are in. Nightshade vegetables such as tomatoes, eggplant, and potatoes can increase pain symptoms.
  1. Choose the Right Fat
  • There are two types of fat, the good and the bad. An example of good fat is omega-3 fatty acids. It can help in pain management and also improve the nervous system’s functional capacity. While unhealthy fats on the other hand, can worsen symptoms.
  1. Avoid Consuming Yeast
  • Eating yeast can expose patients to pain-inducing yeast fungus. So it’s better to avoid eating this type of food additive as much as possible. Dairy products should also be completely avoided too. Fibromyalgia patients may suffer from digestive issues when they consume dairy products.
  1. Stay Away from Aspartame-Sweeteners
  • We noted earlier that people suffering from the disease should avoid sugar. The same applies to aspartame based sweeteners. Aspartame is an excitotoxin that stimulates the nervous system which can result to pain sensitivity. MSG also does the same, so it’s better to avoid this one too.

How to Manage Your Fibromyalgia Diet

Diet regimens may be tedious and time-consuming as some people says. But as long as you plan your diet carefully, you’re less likely to overeat or consume aggravating foods such as soda and chocolate. Having pre-made meals is also a good thing for a healthy eating on the go. But always remember, your pre-made meals should consist of foods that can help fight against fibromyalgia.

  • Don’t forget fruits and vegetables (except the nightshade veggies) to include in your meals. Fruits and vegetables are rich in phytochemicals and antioxidants. Which can help your bowel movement to function properly and can lessen the pain of symptoms of the disease.
  • Add as much fish and walnuts in your diet as possible. Healthy fat such as omega-3 fatty acids reduces inflammation and can improve cognitive clarity.
  • Studies shows that going on a vegan diet can help ease the pain. Vegetables provides the body with various disease-fighting components. But this also depends on your choice if you want to go vegan or not.
  • Foods such as broccoli, beans, tofu, and oatmeal is a natural source of energy. Don’t get energy from caffeine, it’s better to completely avoid this one as well.

Get Healthier Teeth and Gums by Following these 4 Diet Tips

It’s a great feeling to smile freely while showing off that pearly white teeth and healthy looking gums. In the case of oral hygiene, taking care of your teeth is as critical as taking care of your gums also. Things such as broken fillings, cavities, chipped teeth and other tooth problems are easy to identify whereas gum problems are hard to notice because they are often painless. Once untreated, it may lead to gum issues that can cause problems in the long run.

By practicing proper dental care such as brushing and flossing your teeth regularly, you can avoid having these oral health issues. Following the right diet is also as crucial to your oral health. You’ll have a low risk of getting oral diseases if you maintain to keep your teeth and gums healthy. Also when it comes to diet, choosing the right foods to eat are important to avoid unexpected oral problems. These are 4 diet tips to take note for a healthier teeth and gums.

  1. Refrain from Eating Too much Sugar

  • Sugar is your teeth and gums worst enemy. Drinking too much sugary drinks such as energy drinks, soda, sweetened coffees and tea may bring damage to your teeth. These high sugar content found in these drinks can cause constant enamel breakdown. Although brushing your teeth after consuming these sugary drinks will neutralize acids and sugar, but as long as you continue to drink them throughout the day, the minerals of your teeth will be stripped and may leave you with a weakened enamel.
  • A weakened enamel will cause your teeth to crack and break even when doing normal chewing, which allows the bacteria to enter those areas and create cavities. A drink such as Mountain Dew is mixed with acid and sugar that can break down enamel while continuously feeding the cavity-causing bacteria inside your mouth.
  • It’s also advisable to avoid eating sticky things as they can pull out fillings or crowns. It will be difficult to remove these sticky things with a toothbrush because the sugar already adheres to the teeth. If flossing is not your thing, these sugary snacks will reside on your teeth for days until your saliva breaks them down or other foods pull them out.
  1. Avoid Salt and Grease

  • And if you think that refraining from sugar isn’t enough, salty and greasy foods is also one thing to avoid if you want to take care of your dental health. Your gums are a living tissue, just like how salt can cause inflammation to different parts of your body, eating a lot of salty foods will cause inflammation on your gums too. Once your gums are not properly maintained on a regular basis, the inflammation will get bigger and will become an issue over time. And may lead to bone loss around your teeth and will develop into a periodontal disease.
  1. Limit Crunch-Time

  • The texture of the foods you eat can also impact your oral health too just like the things on your diet. Eating crunchy foods such as hard nuts, popcorn kernels, and ice can cause dentition and may shorten your teeth in the long run. Tough and crunchy foods will cause your teeth to chip and break down. To the point that you’ll have to install crowns, root canals, or even worse, a visit to the dentist.


  1. Consume the Right Vitamins and Minerals

  • A myriad of delicious foods has vitamins and minerals that can help your oral health. The most important mineral your teeth needs is calcium. Calcium-rich foods such as milk, yogurt, cheese, canned salmon, almonds, and dark green leafy veggies is beneficial for a stronger teeth and bones.
  • Phosphorus is also an important mineral when it comes to oral health. Phosphorus-rich foods such as eggs, fish, lean meat, dairy nuts, and beans can help build stronger and healthy teeth.
  • Vitamin C also plays a big part in oral health. Vitamin C is important to your body for a variety of reasons, and also for gum health. Add vitamin C-rich foods in your diet such as citrus fruits, tomatoes, peppers, broccoli, potatoes, and spinach and say hello to a more healthier gums.


Starting a healthy diet is hard especially when we’re greeted with sugary snacks, greasy and salt-heavy foods every time we turn our heads. But making sacrifices for a better health is important than not taking care of your health at all. By making oral health a priority, you’ll confidently show that smile without worrying about your teeth and gums ever again.

5 Important Diet Tips for a Healthier Mind

So you wake up in the morning ready to get things done, and then suddenly you’re surrounded with a mental fog that prevents you to think clearly. Once this happens, every aspect of your life will be affected. You’ll probably mess up during your work, or forget to pick up your kids at school, or miss that very important meeting just because your mind won’t cooperate well with you. Is it time to go to the Doctor or is there a better alternative to prevent this from happening?

Some people think that a foggy mind is an effect of their lifestyles. And that includes everything you eat. But by choosing the right food to incorporate to your diet, you can greatly improve your mental clarity and put an end to mental fog for good. Below, we’re going to provide you 5 diet tips to give your mental health a boost.

  1. Drink Lots of Water

  • Water, water, water. We may have heard about the benefits of water a lot of times in diet tips, but here we are going to tell you again the importance of water. Water is crucial for your brain to function properly. In order for all of the organs of your body to function properly, water must be a part of your everyday life. Drinking not enough water may result to headaches, grumpy attitude, and a slower mental processing. So grab that glass of water and fill up.
  1. Avoid Processed Foods

  • Process foods contain a lot of scientific products that are acting as food. While these products may contain real food items, some of them are created in a lab. They are unnatural and you’ll know it once you taste them. A lot of foods that are labeled “fat-free” or “sugar free” are all process foods. Everything contained in a can or box are all processed.
  • Don’t be fooled that it’s healthy just because it’s labeled as fat-free. Companies add a lot of sugar to take away fat. Fats add taste, once the company removes it, they add the “taste” back by adding sugar which makes it even worse. So it’s time to dump away these process foods for good and stick to natural foods like fruits and vegetables, fresh eggs and meats. Cook something for your own and don’t be dependent on processed foods.
  1. Consume More Fiber

  • Fiber is good for your body and can give you a lot of health benefits where most people just tend to ignore. Fiber is the digestive system’s best friend because it helps on removing toxins away from your body. If you don’t get enough fiber, your body gets backed up and may lead to unexpected effects to your brain.
  • Ever felt like something is wrong especially down below? This may be because you aren’t normally expelling waste from your body due to lack of fiber. Your chronic mood swings and foggy mind is an effect of your bad diet. Studies have found out that lack of fiber and having bad diet habits may lead to mental conditions such as Alzheimer’s and depression. To prevent this, make sure to consume foods that are high in fiber.
  1. Try Nootropics

  • A lot of dietary supplements are found in different pharmacy’s. But nootropics, such as Lumonol, is a must try. Nootropics are labeled as smart drugs, and taking some of these can boost your mental health and can help fight brain and memory issues. If you’re following a diet plan, add nootropics on your list and see the difference. You’ll be more productive and will not experience a foggy mental mind anymore.
  1. Limit Your Sugar Intake

  • Sugar has a lot of bad benefits. It can make you gain weight, slows your body, and most of all it affects your mental health. Sugar has a large part on some people’s diets. It’s present on various food items, and you’ll never notice that you may have eaten a lot of it than you think. Consuming too much sugar may lead to brain fog and other memory issues. In order to prevent this from happening, refrain from eating sugar to give your brain a mental boost.

Making changes to your diet is crucial to get your mind back on track. By following these 5 tips we have mentioned above, you’ll soon notice a difference in your overall brain function. Clearer thoughts and a sharper mind is the key to a healthier and productive life.

5 Diet Tips for a Fast and Easy Weight Loss

We all know that losing weight is not magic and we have to work hard to achieve it. But the secret to weight loss is not just by dieting and exercises, but by doing a certain exercise specifically cardiovascular exercises.

But let’s set that aside for now. In this article, we’re going to focus on various tips about losing weight fast by dieting, you’ll be surprised how easy it is to achieve such thing. Dieting tips for faster weight loss is easy as a piece of cake. And just by following these tips, you’ll be having that slender body you’ve been wanting for years.

  1. Water is your Best Friend

  • Yes you’ve already encountered water in a myriad of diet tips on the web. But we still have to mention this because it’s one of the most important thing to remember if you want to lose some weight. The benefits of water is that it acts as a natural urge for food suppressant by maintaining your stomach full and keeping away dehydration that ends in starvation cravings. Water also improves your cells and keeps your metabolism up and running. And it doesn’t end there, it also flushes out pollutant from the body system which preserves it from hydration.
  1. Don’t Skip Breakfast

  • A lot of people skip breakfast because they think losing weight is easier when skipping the most important meal of the day. But this is the most incorrect way of losing weight ever. Skipping breakfast may result to being famished or being hungrier later throughout the day. And being hungry means you’ll likely get your hands on that junk food sitting around the corner, or bread, and other high calorie foods.
  • If you don’t have time to prepare breakfast for yourself or simply doesn’t want to, have a liquid meal or juice instead to fuel your body rather than going through your day without vitamins for several hours.
  1. Eat Lots of Fiber-rich Foods

  • Consuming lots of fiber-rich foods helps you fasten digestion through your bowels. It may be surprising for you, but doubling your fiber consumption can make you lose 10 pounds in just a few weeks. Fiber-rich foods contains low in energy and can easily fill you up. So the more you eat them the less calories you’ll gain, leaving more room for calories from other sources.
  • Consuming about 8g of fiber a day is perfect, but experts said that you should up its numbers up to 25g per day. Start your day right by having a fiber-rich cereal and preserve consuming fiber throughout the day.
  1. Don’t Avoid Healthy Fats

  • Doctors and weight loss specialist may claim that excess fat can cause obesity, abnormal levels of LDL cholesterol and may lead to heart sickness. That sounds scary to hear especially when we talk about fats. But if fats are bad for us then why is it part of our food regimen programs? Not all fats are bad for us, let’s not forget that healthy fats existed.
  • Fats found from vegetables gives our body essential fatty acids for reproduction like the Prostaglandin, a hormone-like compound that regulates blood strain, blood clotting, and inflammation.
  • It’s important to choose the right fat to eat to make sure you’re eating a “healthy” fat. Such healthy fats include cold-water fish, mackerel, salmon, nuts, and olive oil. Consuming healthy fats can help you lose weight than eating unhealthy fats which only adds cholesterol to your body.
  1. Eat Lean Protein

  • Eating lean protein can help you shed those unnecessary weight easier and faster. Lean protein can help you balance out carbs by stopping insulin spikes that can lead to energy drain and unexpected sugar cravings. The power of protein can also improve your muscle tissues, which is important for burning fats.

Effective Weight Loss Tips During Your Post-Pregnancy Stage

Giving birth is a woman’s most challenging part of their lives. The blessing you get is worth it at the end, but the aftermath is a disaster. When a woman gets pregnant, her body automatically stores fat to provide the baby inside with nutrients. As a result, once you’re done letting that baby out after carrying it for 9 months, a lot of fat are left which keeps your body out of shape.

However, there’s no need to pressure yourself during your post-pregnancy period. Doing so may lead to unexpected problems. Some weight loss tips should be taken slowly but surely. But don’t lose hope, even if you can’t still do your regular exercise for a while, you can still burn fat by just taking care of your newborn gift.

Weight gain during pregnancy is perfectly normal. Don’t listen to those celebrity moms and their post-pregnancy weight loss tips, they’re probably doing it just for money. There’s an easier way without dragging yourself to difficult workout programs and extreme diet plans.

Diet Tips After Pregnancy

  • Stay away from restrictive dieting during this stage. You need a nutritious and healthy diet for your body in order to provide your baby the milk it needs.
  • Go for selective dieting instead.
  • Consume foods that are rich in protein, minerals, and vitamins. The best way to get those nutrients is to include fruits and veggies in your every day meals.
  • Limit yourself on consuming processed food items like canned meat or fish.

Plan Your Weekly Menu

  • Planning your diet ahead of time will help you to stick to it better than planning on the day you start. Plan from breakfast, lunch, dinner, and also include the snacks. Planning in advance can help you determine which food to eat and choose healthy options that goes with it.

Breastfeed Your Little One

  • You can burn up to 500 calories just by breast feeding alone. This is the exact number of calories a woman needs to produce 850ml of milk per day. Not only it helps you lose weight, breast feeding is healthy for both you and your baby. Don’t forget to consume the right amount of food to get the exact nutrients your body needs.

Take It Slow with a Simple Exercise Routine

  • Don’t pressure yourself by jumping into extreme exercises after pregnancy. It’s advisable to start slowly but surely so that your body can adjust to your current situation. Do simple low-impact activities like walking around the neighborhood or jogging at a slow pace.

Eat Yogurt for Dessert

  • Instead of randomly grabbing unhealthy desserts whenever you feel low or tired, try eating yogurt instead. Prepare batches of yogurt mixed with chopped fruits and nuts and put them in the freezer. You can also add food essence like vanilla to give it a more sweeter taste. The next time you crave for something sweet, Yogurt is the best and healthiest option to go with.

Drink Plenty of Water

  • During this stage, water is your only best friend when it comes to beverages. Drinking water can help your body flush out those unwanted body fluids and can also boost your metabolism at the same time. This is due to the viscosity of the blood was decreased because of water, which speeds up metabolic reaction and as a result, burns down fat. Limit yourself from caloric beverages and drinks, you can have them again once you’re perfectly healed.

Consume Healthy Foods and Stay Away from Junks

  • At this stage, it’s better to stay away from fast foods and any other foods that’s full of high calories for a while. In fact, 25% of your calorie intake should came from fat. You can eat healthy foods instead like fruits, vegetables, skimmed milk, whole grains, low fat cheese, and lean meats. If you’re a woman that likes to snack, eat healthy snacks like raisins, whole grain crackers or nuts, and off course Yogurt that we have mentioned earlier.

Post-Pregnancy Tips for Working Moms

  • Don’t feel ashamed just because you gained weight during pregnancy.
  • If you feel tired and weary, always remember that it’s not because you are overweight, it’s because of your sleepless nights of feeding the baby or the endless diaper changes.
  • If you’re a working mom and want to lose weight fast after pregnancy, consult a health professional to give you tips and advices.
  • Don’t plan your own post-pregnancy workout program without the help of an expert. Doing so may damage your overall health.

Rules to Keep in Mind

  • Stay stress-free. A hot bath or yoga should do the trick.
  • Maintain your weight at acceptable levels. Keep your BMI between 20-25.
  • Preserve your blood sugar levels with low glycaemic foods. Avoid eating refined and sugary carbohydrates.
  • Help your digestion system to digest easily by eating fiber-rich foods such as fruits, vegetables, whole grains, and beans.
  • Get lots of folic acid by eating green and leafy vegetables, beans, and pulses.
  • Keep your immune system stable by providing it with probiotics found on onions, garlic, and rye.
  • Eat healthy fats that are found in nuts and oily fish to prevent any kinds of inflammation.

5 Important Healthy Eating Laws That You Should Keep in Mind

Healthy Eating is a simple task that many people fail to achieve. All of us know the basic of healthy eating, such as eating fruits and veggies and avoid consuming too much sugar and fatty foods, etc. We all know what we should do, it’s the “doing” that’s hard.

Maybe because every time we look at the internet or ask from people, we get different advises on the what’s and how’s of eating. We have so much to choose from that we don’t even know where to begin. Is there a way to make things like this simple? Yes! There is. The most important thing to do when it comes to nutrition is found in this article which we like to call “Eating Laws”.

If you want positive results, it’s important to follow each law. No skipping or just picking a law that you like. Let’s begin!

Law #1: Eat Every 2-4 Hours

  • You may have heard this tip from different sites, but do you actually know the reason behind this law? Well, here’s why:
  • Helps maintain your blood sugar levels at a stable state
  • Reduced hunger to prevent overeating during meals
  • Keeps the metabolism up and running
  • Helps the body to maintain a lean body mass
  • This means having 5 small meals a day including snacks. It’s time to make this an everyday habit to have a meal every 4 hours or so. It’s also important to set a timer if needed. Now this doesn’t mean that you should grab a donut or devour a cake every 2 hours. It’s important to look at what you eat and see if it’s healthy or not.

Law #2: Never Forget Protein When Eating Meals

  • Did you know? Protein is the most important macronutrient when you want to achieve that healthy and lean looking body. Consuming protein can give you a lean muscle mass, keeps you full, and is crucial for physical performance.
  • For women, a total of 20g of protein each meal is good enough. Meanwhile, men should aim for at least 35g for every meal. This may seem a lot, but having protein in each meal is the easiest way to keep your body running each day. So what foods are we going to eat that contains protein? Here’s some of them:
  • Lean meats: Ground beef, chicken, turkey, elk, bisen
  • Fish: Salmon, tuna, cod, halibut, shrimp
  • Eggs: Whole eggs and egg whites
  • Dairy: Cottage cheese, Greek Yogurt, String cheese
  • Supplements: Whey, casein, egg, vegan protein powders

Law #3: Don’t Forget About Vegetables

  • Not just protein, but including veggies in your meals is also important as it can help you improve your diet and you’ll get the vital nutrients your body needs. Not only it provides essential nutrients to your body, but it also adds fiber to your meals which can keep you fuller and satisfied throughout the day.
  • One of the benefits of veggies that we may sometimes overlook is its alkaline effect on out body. Acid levels starts to rise when eating too much protein and grains. But with veggies, it helps balance these pH levels to maintain bone strength and muscle mass. It’s important to eat one serving of:
  • 1 medium-sized fruit
  • ½ cup raw chopped fruits or veggies
  • 21 cup of raw leafy vegetables

Law #4: Loss Weight Faster by Eating Other Carbs Only After Exercise

  • By adding fruits and veggies with your every meal as we’ve mentioned above, you get a decent amount of healthy carbs. But consuming “other” carbs works best at certain times especially after workout.
  • But what are these “other” carbs? These are whole grain foods like oats, whole wheat bread, brown rice noodles, whole wheat pasta, and potatoes. If you want to lose weight fast, eat these healthy fiber-rich carbs within 2 hours of your workout. Your body tolerates carbs better every after exercise. And you’re highly unlikely to store these carbs as fat as long as you don’t overeat.
  • If you’re bothered having fat in unexpected areas in your body, then following this law can really help you cut down those stubborn fat. But if you’re an athlete or a person that wants to gain weight, feel free to consume as much carbs as you want throughout the day.

Law #5: Don’t Avoid Fat Especially If It’s Healthy Fat

  • We may have heard this myth for a long time now about eating fat can make you fat. The Truth is, eating fat DOESN’T make you fat. It’s easy to overeat when it comes to fat. A gram of fat has twice the amount of calories than protein or carbohydrates. So you don’t need to be afraid or avoid fat. They’re actually essential for your body.
  • It’s highly recommended that 25-35% of your diet should come from healthy fats. Breaking this down into 3 types of fat that’s good for your body. 1/3 of saturated fat, 1/3 of unsaturated, and another 1/3 of polyunsaturated.
  • So what are these healthy fats that we should eat? Let’s take a look at them below:
  • Saturated Fats: cheese, butter, coconut oil.
  • Monounsaturated Fats: olive oil, avocado, nuts, and nut butters.
  • Polyunsaturated Fats: flax seed, chia seeds, fish oil, vegetable oils, nuts.

Staying in top of our health may look difficult, but the reality is it doesn’t have to be. By simple following these laws, you’ll find yourself living a more healthier lifestyle than before. So what are you waiting for? Start living healthy today!

7 Healthy Snacks to Solve Your Mid-Day Cravings While at Work

Don’t you just hate sitting all day at your desk for hours and hours, and you’ve got little time to take a break so you just decided to binge on unhealthy junk foods instead. That’s totally a no go. Next time, instead of donuts, try going for a salad instead. Or if there’s a free pizza in the cafeteria, choose the one with a homemade trail mix over it. If this may look hard for you, just remember that the reward in the end is worth it. Here are some more healthy snack options you can get.

  1. Small Sandwich

  • Having a small sandwich is a good way of eating different foods in a small package. And don’t forget to eat the “healthy” kind of sandwich instead of the other one. When choosing sandwiches, make sure it’s using whole grain bread filled with veggies, sauce, and healthy toppings in the center. Now this looks more like a healthier option than devouring those big packs of junk food. A small sandwich can give you about 300 calories depending on what veggies, meat, and sauces are used to it.
  1. Fresh Fruits and Nuts

  • Bite-sized fruits and nuts are the best choice if you want snacks on the go. Pack fresh fruit pieces and a handful of nuts before going to work so that you can eat it during break time. It’s healthy and packed with vitamins, minerals, fibers, and healthy fats depending on what type of nuts and seeds you eat. Nuts and seeds such as almonds, walnuts, pistachios, sunflower seeds are best eaten with fresh fruits.
  1. Baby Carrots Paired with a Dip

  • Carrots are great, until baby carrots will show up and steal the show. They are small, crunchy, and doesn’t take too much space inside your bag. Eating 8 baby carrots can give you 30 calories. Paired with a homemade salsa or hummus dip will give you the benefits of fiber and healthy fats as well. Carrots is a good source of potassium and Vitamin A which makes them a healthy and tasty snack alternative during mid-work.
  1. Apples and Peanut Butter

  • It’s best to pick apples during season and it’s best paired with peanut butter. Apples are rich in fiber and peanut butter can give you an energy boost, which results to a perfect combination if you want a healthy snack. Also, when choosing peanut butter, go for the non-sugar one since it’s a healthier option.
  1. Yogurt with Fruit

  • If you’re a dairy lover, then yogurt is the right snack for you. Add some fresh fruits and you have yourself a yummy and healthy snack that’s full of nutrients. Yogurt and fruits are a viable choice when hunger kicks in during your breaks. Plain yogurt mixed with honey is also a good choice. It has calcium, proteins, and probiotics that’s needed for your body.
  1. Trail Mix

  • A granola bar that consist of different seeds and nuts is yummy and healthy at the same time. And if you want to go further than just granola bars, then a trail mix is the best alternative you can eat. A trail mix consists of healthy nuts such as almonds, walnuts, cashews, sesame seeds, sunflower seeds, peanuts, and some candy such as dried and candied fruits and raisins.
  1. Popcorn

  • Did you know that popcorn is rich in fiber and contains low calories? This makes them the perfect snack option especially on the go. Bring a bag of popcorn to your work so you can munch them every time you feel hungry. Other flavored options like cheese, peri peri, caramel, and salted popcorn are also good choices.

9 Healthy Ingredients That You Can Add to Your Meals

After a tiresome day from work, school, errands, and busy activities, cooking a healthy meal can be a chore especially by just thinking about it. But before grabbing your wallet and losing hope by ordering dinner outside, don’t forget to check out your fridge or pantry where you might find some ingredients to make deliciously healthy foods.

  1. Brown Rice

  • Brown rice can help you lower your cholesterol, make you fuller for longer compared to white rice, and can prevent the formation of blood clots. Brown rice takes a long time to cook, so it’s advisable to cook a bunch of brown rice on a Sunday night for you to eat for a whole week. You can use brown rice as an alternative to your usual white rice. You can eat it for breakfast, or for lunches you take to school or work, and dinner once you get home.
  1. Beans

  • Beans contains a lot of protein and is also rich in fiber. Not just that, it can alsox improve heart health, reduce the risk of cancer, and are great antioxidants. Always leave a stock of beans in your pantry that you can cook or quickly heat up and mix with spices for a quick meal.
  1. Oats

  • Time to say goodbye to your boring breakfast when a bowl of oats made its way to your table. Oats are loaded with fiber and protein that can keep you fueled all morning. Say no to sugary cereals and protein bars and start eating oats and enjoy its health benefits today.
  1. Canned Tuna

  • Canned tuna can be used whatever meals or snacks that’s in your mind. You can add them to your ready-to-eat protein salads, casseroles, and sandwiches. It’s super affordable and packed with vitamins and healthy fats. Before picking one up from the grocery, make sure to look for tuna that’s canned in water, not oil.
  1. Frozen Shrimp

  • No need to buy expensive, fresh-catch fish if you want to prepare fancy seafood meals. A pack of frozen shrimp should do the trick, and you can create a variety of dishes that can be made in minutes without emptying your wallet.
  1. Pesto

  • Making pesto sauce only takes 10 minutes. Pesto is made from olive oil, basil, garlic, and Parmesan cheese which offers a lot of health benefits. Pesto also contains healthy fats and can help you lower your cholesterol, and can decrease inflammation in your body if you have some.
  1. Sweet Potatoes

  • This versatile vegetable is full of vitamin A and is rich in fiber. Sweet potatoes brings natural sweetness to a variety of dishes. You can cook them in batches, microwave them if you’re in a hurry, eat them plain, turn them into mash, fries, or even bake them into pies.
  1. Squash

  • You may not believe it, but squash can be used as a healthy substitute for noodles, tortillas, and other grain-based dishes. Squash also has a lot of health benefits such as boosting your immunity, mange your diabetes, can prevent infections, protects your heart health, and more.
  1. Eggs

And the last but not the least, the eggs. Eggs are filled with protein and nutrients that can give you a lot of health benefits especially when it comes to losing weight. Eggs can also be a part of any meal, add hard-boiled eggs to your salad, or add them to your savory vegetable fritatas, or use them to craft your favorite meat and cheese

9 Tips to Maintain a Healthy Weight

Gaining weight is easy, but losing weight is not. You may find yourself devouring a whole pack of Oreos, or eating a dozen donuts in just one sitting, uncontrollably munching everything in a buffet, or mindless snacking while watching Netflix. Eating unhealthy foods or overeating them is a common symptom that many obese people are experiencing.

Many people who struggles on gaining weight are aware that it takes time and discipline, a strict caloric intake, and exercise in order to maintain a healthy weight. The moment teenagers have finished school, they are out on their own now. Parents can no longer check what their son/daughter is eating. In this article, we’re going to provide 9 tips on how to maintain a healthy weight especially for people over the age of 18 or those who have graduated high school.

  1. Weigh Your Portions

  • As we eat, it’s hard to determine how many calories we consume in that particular food. It’s better to invest in a food scale so that you’ll be able to measure the food that you are eating. It’ll be difficult to determine a portion size without a food scale, unless you’re eating pre-packaged foods or foods that are easy to calculate.
  • Over time, you’ll notice that your stomach starts to shrink or become smaller once you know how to control the foods you eat. But for young adults, your stomach is already in a reasonable size compared to obese people. We can never deny that we eat larger meals especially if we lost a significant amount of weight. The more you eat, the more your stomach grows. And it will keep growing until it gets stretched. Having a larger stomach means it’ll take a long time for the brain to receive that you’re already full. This may result to additional weight gain over again.
  • Eating out is also one of your worst enemy when you want to lose weight. It’s understandable that there’s no time to cook at home especially when you’re busy, so you decided to run for the drive-thru or eat out with friends instead. You do know that meals at fast food chain or restaurants contain more calories than meals you can easily cook at home.
  1. Make Vegetables a Priority

  • There comes a point where you want to give up on losing weight, and you may find yourself grabbing that bag of Cheetos instead of filling your plate with vegetables. Ignoring or not eating vegetables can cause weight gain.
  • The healthy benefit of vegetables is it can make you feel full for longer which helps you keep from eating a lot. Vegetables are rich in fiber and contains low calories. It’s advisable to eat protein combined with plenty of vegetables to prevent you from filling up on empty calories.
  1. Don’t Ever Try to Skip Meals

  • Skipping meals is equals to weight gain. You may remember the first time you skipped a meal and ended up feeling shaky and sluggish. Skipping meals can make your metabolism to slow down, and it’ll be easier to gain weight when you have a slow metabolism. Not just that, skipping meals can make you feel more hungrier which results to overeating. If you don’t feel like eating large meals, you can grab a healthy snack instead like yogurt, string cheese, or make a smoothie.
  1. Do Regular Exercises

  • Exercising regularly even if you already loss weight is important. Not only it prevents gaining the weight back, but it can also keep you healthy at the same time. Try exercising several times in a week on order to maintain your health in a stable condition.
  1. Limit Consuming Unhealthy Snacks

  • Once you started eating healthy snacks during your weight loss days, keep doing it and don’t fall again for unhealthy snacks. It’s good to avoid high-calorie foods such as the shamrock shake, candy bars, chips, and among others. Look for healthier snacks instead like fruits, whole grain crackers, smoothies, peanut butter, etc. Combine these healthy snacks with protein and carbohydrates to make you feel fuller.
  1. Drink Lots of Water

  • When feeling thirsty, always grab a glass of water instead of going for soda, juice, alcohol, and any other high calorie drinks. Drinking water has a lot of benefits like:
  • Reduces Fatigue
  • Boosts your immune system
  • Helps on weight loss
  • Keeps toxins out of the body
  • Improves complexion
  • Prevents cramps and other injuries
  • Increases your energy throughout the day
  • Keeps your body functioning properly
  1. Use the MyFitnessPal App
  • If you have an Android or iOS, head out to the play store and download MyFitnessPal. This app lets you log in your food and exercise you’ve done. Logging your food helps you to see if you’re eating right and it’s also a great tool for maintaining your weight too. There’s also a “journal” feature where you can seek for help if you have issues with your weight loss diet.
  1. Get Enough Sleep
  • After a long day of being at school or work, or hitting the gym, it’s time to repair your body by sleeping. The body repairs itself the moment you’re sleeping. Getting plenty of sleep can also give yourself health benefits like keeping your weight in check, improves your mental health, and boosts your coordination.


  1. Stress Management
  • Stress is like a stealthy ninja that pounces out without your consent, and then you’ll never notice that stress has already taken over your body. It’s important to recognize the signs and symptoms of stress as early as possible in order to be prepared once it creeps in. Unmanaged stress may result to the following:
  • Weight gain
  • Increase cortisol
  • High blood pressure
  • Heart conditions like heart attack or stroke
  • Depression
  • Anxiety
  • Personality disorders
  • Arthritis
  • Illness


Still struggling to maintain a healthy weight? By having self-discipline and by applying these tips we have listed above, you’ll be able to achieve that weight you’ve been wanting for. It’s best to implement these healthy habits in your early 20’s to prevent rapid weight gain in the near future.

Manage Your Blood Sugar Levels and Control Diabetes with These 8 Diet Tips

We can’t escape the fact that there’s no cure for diabetes. But by having a healthy diet and proper exercise, you’ll be able to manage it well. Meanwhile in managing blood sugar levels, avoiding high carb foods and including more protein and fiber-rich foods can help control diabetes while keeping your blood sugar levels stable. If you’re a diabetic, maintaining a healthy weight can keep your blood sugar level at a reasonable state. Based on a study from WHO, the number of diabetic people has surprisingly increased from 108 million during 1980 to 422 million in 2014.

It’s important to plan your diet carefully so that you’re getting a healthier choice of food and avoid the unhealthy ones. There are a lot of healthy foods that you can include in your diet such as vegetables, whole grains, low-fat or fat-free products, lean meat protein and more. In this article, we’re going to list 8 diet tips for you to know to keep your blood sugar levels on point.

  1. Replace the usual 3 big meals into 5 smaller meals throughout the day. Having smaller meals can keep your blood sugar levels stable compared to having bigger meals.
  2. Glycemic foods contains low amount of carbs. So instead of choosing foods that has a large amount of carbs, go for low glycemic foods instead. These includes foods such as whole grains, fruits, vegetables, grains, barley, dairy products like milk, cheese, soy milk, and more.
  3. Fiber-rich foods can make you fuller for longer. It takes time to fully digest which prevents the chance of spiking blood sugar levels immediately. Choose fiber-rich snacks like beans, barley, apple, berries, citrus, vegetables, carrots, and beets.
  4. Refrain from eating refined sugar and choose sugar alternatives instead like jiggery, coconut sugar and raw honey. These substitutes may be healthy, but don’t overeat them.
  5. Just because it has the word “fat” doesn’t mean you have to avoid it completely. Choose healthy fats and carbs instead. Monounsaturated fats like canola oil, nuts, avocadoes, and olive can help lower blood sugar levels.
  6. Consume whole foods like whole wheat flour, whole wheat pasta and bread and brown rice.
  7. Choose the right snacks to eat during hungry hours. Don’t just randomly devour unhealthy snacks, choose eating healthy snacks instead like fruits and vegetables.
  8. Check the label before buying products. You never know, some of them may include high amounts of sugar. Products such as ketchup, sauces, dressing contains hidden sugar that may have a negative effect on your overall health.

Happy & Healthy

The recipes we share are all made to be caloric friendly.

Fareblend Copyright 2018