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What Sola Product Are You Based on Your Zodiac Sign?

What Sola Product Are You Based on Your Zodiac Sign

Let’s admit it. We all have peeked at our daily horoscope in hopes of finding a good day ahead of us. Whether it works out the way the horoscope foretold or not we can agree on one thing: it was fun! We decided what best way to celebrate our excellent products than through a bit of the mystical arts. After all, low-carb and delectable tasting foods are kind of magical, right?

ARIES: BLUEBERRY CINNAMON SOLA GRANOLA

Bold and outspoken, an Aries does not shirk against any adversary. They would be a perfect fit with our Blueberry Cinnamon Sola granola, a flavor that isn’t shy with its impactful cinnamon burst and sweet blueberry taste. No matter what’s going on in your life Aries, make sure to have your shield and sword ready! You can withstand anything.

TAURUS: PEANUT BUTTER & MILK CHOCOLATE SOLA NUT BAR

The dependable and reliable sort, you can always count on a Taurus to be there (even if they’re a bit stubborn). What better partner in crime than our dependable Peanut Butter & Milk Chocolate Sola nut bar? Whenever you need a quick pick me up or snack that you can rely on as you’re rushing out the door, our nut bars will carry you through. Taurus be a bit more flexible and enjoy the ride.

GEMINI: BUTTER PECAN & SALTED CARAMEL SOLA ICE CREAM

The dual nature of Gemini makes them the perfect friend to our Butter Pecan & Salted Caramel Sola ice cream. Combining the best of both worlds with the sweet taste of butter pecan and swirls of salted caramel you’ll never be left wanting more. As such continue exploring the world Gemini, and never let go of that child-like wonder.

CANCER: SOLA SWEETENER

The sweet summer child, Cancers have their hard shell and soft souls. There is no one sweeter and more perfect for the Sola sweetener. Baking until your heart renews, our Sola sweetener will make your pastries turn out just like the ones you’re accustomed to but won’t affect your blood sugar! Cancer remember to take care of yourself while you’re trying to take care of the world.

LEO: GOLDEN WHEAT SOLA BREAD

The head of the pack and one of the most forceful personalities, a Leo isn’t afraid of being a leader. What better partner than our number one seller Golden Wheat Sola bread. A star child that comes with eight total carbs per slice, and three net carbs… Golden Wheat loves showing off. Leo, remember that being a leader requires compassion, and no one has a bigger heart than you.

VIRGO: FRENCH VANILLA SOLA ICE CREAM

Pays attention to the smallest details and is methodical at their approach to life makes Virgo a reliable and loyal sign. They are similar to French Vanilla Sola Ice Cream, a tried and true classic that pays attention to the delicate balance of creamy while staying everyone’s favorite. Always fretful of what’s to come, slow down and enjoy the present dear Virgo.

LIBRA: CHOCOLATE FUDGE BROWNIE SOLA ICE CREAM

The balanced one of the group, Libra is an affectionate and comforting presence. What says comfort better than a delicious pint of Chocolate Fudge Brownie Sola ice cream. A low-carb chocolate paradise as you are enveloped in the sweet taste of childhood. Libra you’re loved and shouldn’t worry so much about what other people think.

SCORPIO: CHOCOLATE RASPBERRY SOLA GRANOLA

The rebel and wild child of the zodiac, a Scorpio isn’t one to tone themselves down and so is our Chocolate Raspberry Sola granola. With sharp chocolate contrast to the sweet raspberry, it leaves your mouth tingle with the desire to shout out your love for Sola out to the sky. Scorpio learn when to follow and when to break away, not everything is a cause to rebel against.

SAGITTARIUS: MINT CHOCOLATE CHIP SOLA ICE CREAM

Open minded and a traveler that has a restless heart, Sagittarius can’t be held down and is always searching for the meaning of life. Mint Chocolate Chip Sola ice cream allows you to contemplate the big things in life but keep you sane with it’s the minty and chocolatey flavor. Refreshing not just your taste buds but your soul. Don’t be afraid to ask for help; sometimes you just need someone to be with you along the ride.

CAPRICORN: VANILLA ALMOND SOLA GRANOLA

The responsible one of the zodiac, Capricorn is the older sibling looking out for all the others. Making sure they don’t get into too much trouble. This is why Vanilla Almond Sola granola would be an ideal fit, with its five net carbs per bowl serving and packed with protein we can depend on Vanilla almond to save us throughout the day. Remember to relax a little. The world won’t fall apart just because you took a break.

AQUARIUS: VARIETY PACK

The odd and analytical child, Aquarius is always jumping around from things to learn and understand. The Variety Pack, while not a product, perfectly falls in line with Aquarius’ need to be different.  Exclusive to the internet (oh hey another Aquarius trait) you can try out all of Sola’s dry goods with a minor dent to your wallet. A unique soul – Aquarius remember to plant your feet on the ground and create a safe place to rest.

PISCES: SWEET & BUTTERY SOLA BREAD

The dreamiest of the signs, a Pisces is marked by their head in the clouds and wandering heart. Hard to pin down, they make a perfect companion to the Sweet & Buttery Sola bread. With a sleek profile and no seeds, this bread is all about spreading the love with none of the carbs. Pisces hold your head up, you’re the lover of the zodiac, and we adore you for it.

MAGICALLY LOW-CARB

Whether you’re an Aries or a Virgo, remember that Sola products are for everyone who is wanting to change into a healthier lifestyle without all the carbs and sugar. No matter the horoscope, healthy living starts with you and what you put inside your body.

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Deconstructing the Carb

Deconstructing the Carb

We’ve all heard that adopting a low-carb diet can have substantial health benefits, but making the change can be difficult. It’s not all about sugary soda and candy bars. Carbohydrates are not only necessary to fuel our bodies; they can also be found in foods that we have previously considered to be part of a healthy diet. Foods like whole wheat bread, milk, and even apples (keeps the doctor away, huh?) are carb-ridden. So how do we know what should go and what should stay in a low-carb diet? Moreover, what is a carb? Understanding the difference between unhealthy and healthy carbs can help us to make more informed decisions about our low-carb diet.

What is a carb?

The fundamental break down is that there are both simple and complex carbohydrates. Simple carbohydrates include Monosaccharides and Disaccharides, which are simple sugars in the form of single and double molecule chains. These simple carbohydrates include glucose, fructose, and other common sugars. Carbohydrates provide us with the energy we need to function. However, before they’re done fueling our bodies, they must go through the digestion process. An essential difference between the two main types of Carbohydrates is the way the body digests them.

While they’re both carbohydrates (polysaccharides to be specific) made of glucose molecules, fiber and starch take different paths in our bodies. The glucose molecules in starches are joined together by alpha linkages, which can be readily cleaved and released into your bloodstream. Whereas in fiber, the monosaccharides are joined together by stronger beta bonds which the body cannot break down. These fibrous chains can often trap some starches within themselves, keeping them from being easily broken and quickly releasing glucose into the bloodstream. These starches are commonly referred to as resistant starches.

The quick surge of glucose into the bloodstream that accompanies high starch foods such as white bread, soda, or crackers earns them a high score on the glycemic index, making them dangerous. However, foods high in fiber (though they may still contain carbohydrates) slow the release of glucose into the blood and thus are lower on the glycemic index. Increased insulin resistance may lead to health issues such as Diabetes and metabolic syndrome. 32% of the population in the US has Metabolic Syndrome. This syndrome puts Americans at a higher risk of heart disease, diabetes, and stroke. For those of us concerned with insulin resistance should include more healthy carbs such as fiber in a low-carb diet.

Healthy Carbs

Generally, a good rule of thumb is to opt for naturally occurring carbohydrates, which are accompanied by high levels of fiber. A helpful way to make decisions about which carbs to include in your low-carb diet is to consider the food’s “net carbs.” While this is not a term regulated by the Food and Drug Administration, it can still serve as a helpful tool. To determine the net carbs of a product, you subtract the fiber content as well as the sugar alcohol content from the total carbohydrates. For example, a slice of Sola Golden Wheat bread contains 7g carbs – 4g of dietary fiber with a net carb intake of 3g. Foods such as whole grains, steel cut oats, fruit, legumes, dry beans, and sweet potatoes are all foods which contain complex carbohydrates, and when eaten in moderation, can be a healthy part of a low-carb diet.

References:

https://medlineplus.gov/carbohydrates.html

https://newsinhealth.nih.gov/2012/12/counting-carbs

https://www.nhlbi.nih.gov/health-topics/metabolic-syndrome

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What is Good and Bad Fat? Why it Matters!

What is Good and Bad Fat Why it Matters

Good fats Vs. Bad Fats

Chances are that when you hear the fat contents of a food, you’re picturing Trans fats. A montage of juicy cheeseburgers and chocolate cake comes to mind. But trans fats are not the only kind! There are actually several types of fat. Some, it turns out, can help you to lose weight and feel healthier.  

The Good Guys: Monounsaturated, Polyunsaturated

Monounsaturated fats and Polyunsaturated fats are the “good fats” to get more of. These fats do a lot of great things for us. While trans fats can raise your cholesterol, Monounsaturated and Polyunsaturated fats lower bad cholesterol levels and can also lower your risk of heart disease and stroke. For those of us who are working to fight inflammation, healthy fats can do that too. More Monounsaturated and polyunsaturated fats along with healthy amounts of protein (exact amounts can vary depending on sex, level of activity, and weight) and fiber (30-38 grams a day for men and 20-25 grams a day for women) work to keep you satiated for longer thus promoting weight loss.

Monounsaturated Fats are typically found in oils, avocados, nuts, olives and peanut butter. You can find the polyunsaturated fats in seeds such as sunflower, sesame, pumpkin, and flax. Soymilk and Tofu are also excellent sources of Polyunsaturated fat.

Omega 3 Fatty Acids

Omega 3 Fatty Acids (a close family member of the Polyunsaturated Fats) is an essential fat which cannot be made by the body. Omega 3 Fatty Acids have been shown to play a major role in preventing heart disease by helping make hormones which regulate blood clotting. They also work to prevent lupus, stroke, eczema, and rheumatoid arthritis.

The most well-known way to get your Omega 3s is by working at least two servings of fish into your diet a week.  Nuts, leafy vegetables, flaxseed, vegetable oil, and some grass-fed animal fats are other excellent sources of Omega 3s. 

MCT Oil

MCT Oil is the new low carb craze. Keto-er’s are adding this along with butter in lieu of cream to their morning coffee (yeah, I said butter- more on that later). But is this oil really worth all the hype? There has been a lot of debate in the medical community surrounding the purported cardiovascular benefits associated with MCT oil. While some studies show that the substitution of MCT oil may not may not be any better than say, olive oil in terms of promoting heart health, it has been shown to increase energy expenditure and reduce appetite, promoting weight loss.

Is butter for you?

With the popularity of the keto diet, many are substituting processed carbs for a high fat diet. Though a diet high in saturated fats like butter will likely help dieters reach ketosis, there are still some associated health risks. If you’re looking for a boost to help you lose weight in ketosis, it’s still a better option to regulate butter intake in favor of heart healthy fats such as Monounsaturated and Polyunsaturated.

Portion is the Poison

Creating a meal plan is all about balance. Even healthy fats are caloric and can lead to unwanted weight gain. Watch your macros and create a diet plan which accounts for healthy levels of fiber and protein as well as healthy fats.

Resources:

https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations

https://www.ncbi.nlm.nih.gov/pubmed/18326600

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4892314/

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The Sola Bread Reviews Are In

sola-bread-reviews

If there is one thing, we see the most throughout our social channels is people asking for reviews of our bread. We have all been duped into buying low-carb foods and shuddering in despair as we realize we have been deceived. That’s why we gathered some reviews from the internet to make sure you’re getting reports from real life people. Don’t worry; we will tell you where we got these reviews and where you can find more. Don’t just take our word for it.

Why Choose Sola Bread?

First, you’re probably wondering WHY you should get Sola in the first place. Our low-carb bread has 8 to 9 total carbs per slice depending on your favorite flavor. It’s packed with 5 grams of protein, it’s meant to keep you healthy all around. Our net carb count is 3 grams per slice with Deliciously Seeded coming in at 4 grams per slice. We pride ourselves for creating a low-carb (not gluten-free) bread which tastes and feels like regular bread whether you’re making the switch to healthy alternatives or are following a lifestyle of your choice. We got you.

We have formulated Sola bread to give you a minimal glucose spike for those who are struggling with diabetes or are trying to stay within ketosis. Low-carb bread should be helping you stay within your desired range of blood sugar, carb count and macros all around.  

INSTAGRAM

Here you’ll find some of our favorite Sola bread reviews from Insta. They share their love of our bread, their thoughts, and how it fits within their macros.

Make sure you’re following the #solabread for more reviews on our bread and the different recipes our bread can be used in!

AMAZON

Is Sola bread worth the money? How does Sola bread compare to real bread? Thankfully some of our fantastic customers left some reviews that answer your questions!

https://www.amazon.com/review/R1KJ8P6YE9HPAE/ref=cm_cr_srp_d_rdp_perm?ie=UTF8&ASIN=B07GJXG1VH

https://www.amazon.com/review/R340VS2YMCG5V9/ref=cm_cr_srp_d_rdp_perm?ie=UTF8&ASIN=B07GJXG1VH

https://www.amazon.com/review/R2GVQCVYKMLL71/ref=cm_cr_srp_d_rdp_perm?ie=UTF8&ASIN=B07GJXG1VH

You can find our bread’s review on their product page. We have a 4.3-star rating and are a best seller on Amazon!

TWITTER

Our Twitter has real-time reactions to our bread and how they find our low-carb bread irresistible.

Low-Carb and Delicious

There is just something innate that makes it hard to give up bread. We get it. We have been there. That’s why we create products that people want and not just willy nilly. We put all of our efforts into making it low carb AND delicious. We believe low-carb foods should be made by chefs who have a passion for nutrition and not stale boardrooms. We are committed to bringing you low-carbohydrate bread that tastes like the real stuff!

Get Your Sola Bread

Our bread is meant to give you the option of digging into your cravings without any of the guilt. Go ahead, eat a sandwich. Eating should never be scary but celebrated. That’s how we function at Sola. Make sure to get your next order of Sola bread at the Sola store!

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Diabetes and What You Need to Know

Diabetes and what you need to know

One in four Americans is not aware that they have diabetes. As many as one in three have higher than normal blood sugar levels. While discovering that you may have diabetes or even prediabetic can be terrifying, early intervention is crucial in avoiding life-threatening damage to the body.

How our body uses glucose

We talk a lot about “cutting out” sugar, howeber our body uses sugar as it’s fuel (people in ketosis tend to use ketones for fuel instead of sugar). The American Heart Association recommends a maximum daily sugar intake of 37.5g for men and 25g for women. There’s a reason why we crave the sweet stuff. Speaking on a fundamental biological level, sugar is our power source and when absorbed in a reasonable amount our body knows just what to do with it. It wasn’t until relatively recently that the easy accessibility of sugar through sweets and processed carbs has begun to take its toll on American bodies (too much anything is always bad).

Typically, the sugar we eat found in sweets and carbs moves from our stomach, through our bloodstream to our muscles and fat cells. Once inside the muscle, glucose can ideally be used as an energy source. However, our bodies can’t use glucose without regulation from the hormone insulin. In this system, sugar entering the blood through the stomach can exit the blood through the muscles and fat cells.

In a person with diabetes, this process does not function correctly, allowing sugar to build up in the bloodstream as a result blood sugar levels rise. Because the glucose is not permitted to enter the muscle and fat cells, your body does not receive the energy it needs. Over time, exposure to high blood sugar can damage vital organs in the body. Blindness, amputation, heart attack, stroke, kidney failure are all possible severe complications of untreated diabetes. Though Type 1 and Type 2 Diabetes both have similar symptoms, there are significant differences in their causes and how they are expressed. Type 1 diabetes is an autoimmune disease in which the pancreas does not create insulin, and it is often made apparent early on in life. In the case of Type 2 diabetes, the cells become resistant to insulin due to sustained high levels of sugar in the blood. Type 2 diabetes is often preceded by Prediabetes.

Often type 2 diabetes symptoms are so minor that they go unnoticed. Some people do not find out they have the disease until they have more acute signs of diabetes, such as blurred vision or heart trouble. Those with diabetes may experience increased hunger, fatigue, dehydration, blurred vision, numbness or tingling in the feet or hands, and unexplained weight loss.

Signs of High Blood Sugar A.K.A “PreDiabetes”

Sustained high blood sugar is a dangerous health condition known as Prediabetes. Being prediabetic puts you at risk not only for type 2 diabetes but for heart disease and stroke as well. Common risk factors for Prediabetes includes being overweight, being over 45 years old, having a family history of type 2 diabetes, not exercising regularly, or having gestational diabetes. Americans who are African American, Hispanic/Latino, Native, Pacific Islanders, and some Asian Americans are at a higher risk of becoming prediabetic.

A good first step to evaluating these potential health risks involves a simple blood sugar test at your doctors office. Preventative measures to counter these health risks include exercise and weight loss. It has been proven that exercise is a powerful tool against insulin resistance, and you can drastically lower your chance of developing diabetes by losing only 5%-7% of your body weight. Working to make life-long changes to diet and exercise is the most powerful tool in diabetes prevention.  

What to include in your diabetic diet

For diabetic diets it’s important to choose foods which help you avoid a blood sugar boomerang effect. If you eat foods with high levels of glucose, such as simple carbohydrates and sugars, it causes your blood sugar to spike. This rise in glucose levels in the blood is met with a spiked release of insulin and an inevitable sugar crash. We’ve all felt it before: the irritability, brain fog, or weakness after a particularly strenuous workout or a long period without eating. Low blood sugar is a sign that you are not getting enough nutrients from the food you are taking in. Other symptoms of low blood sugar include anxiety, sugar cravings, fatigue, and shaking. Fiber from vegetables help to absorb sugar and improve blood sugar levels.

  • Dark Leafy Green Vegetables: vegetables like spinach, kale, collard greens are low in calories and carbs while packing a nutritional punch. Fiber, iron, Vitamins A, C, E, and K, magnesium, and potassium to name a few.
  • Some fruits: We know that some fruit such as mango, pineapples, and bananas can be filled with sugars. If you’re looking for the benefits of fresh fruit without the spike in blood sugar it’s important to know which fruits are Diabetes safe. Citrus, berries, and tomatoes in moderation are all nutrient-rich fruit options that can help you get your sugar fix without negative consequences.
  • Nuts are the perfect snack to give your body that sustaining protein punch it needs to get you through your workout. The magnesium, fiber, and Omega 3 fatty acids are some of the benefits of opting for a handful of almonds over a bag of salty corn chips.
  • Fatty Fish is a great source of protein allowing you to feel fuller longer. Not to mention, studies have found that those who eat a diet rich in fatty fish such as Salmon, Mackerel, and Sardines are at a lower risk for heart failure and disease. 

At Sola, we’re committed to creating foods that are low in carbs, low in sugar, and have no artificial sweeteners. With low glycemic impact, Sola foods are the perfect products to introduce into your diabetic diet. We have packed our foods with fiber and protein to help those in need of the extra nutrients.

Resources:

https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes

https://www.cdc.gov/diabetes/basics/prediabetes.html

http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/

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How Pets Can also be Susceptible to Diabetes

pets and diabetes.

Its national pet month and we wanted to highlight something we don’t usually get to talk about: diabetes and your adorable furry animal. A pet issue that no one talks about until their fluffy child is diagnosed. We want to bring light to diabetes in pets because like many things it’s all about knowing how it happens.

Type-1 Diabetes

In our companions, dogs are more likely to be diagnosed with type 1 diabetes known as insulin deficiency. The body is unable to produce insulin because the pancreas isn’t producing insulin (or producing low quantities). Our bodies and our furry friends’ bodies were designed to turn food into glucose to be used as energy, but insulin is required to transfer glucose from the bloodstream to the cells. Without insulin, unfortunately, glucose can’t get into cells. Type-1 diabetics need insulin injections so their bodies can adequately use glucose.

In dogs, Type-1 diabetes is usually caused by the deterioration of insulin-producing cells in the pancreas. There are also some dog breeds that predisposed to chronic pancreatitis and diabetes. Meanwhile, female dogs are twice as likely to get a diabetic diagnosis than male dogs.

Type-2 Diabetes

In comparison, cats are more likely to be diagnosed with type 2 diabetes known as insulin resistance. The body develops a resistance to insulin when the pancreas can’t produce enough insulin for the body. Type-2 usually develops later in life while no direct causation has been found genetics and environmental factors (unhealthy lifestyles, inactive) seem to be contributing factors.

In cats, type-2 diabetes is usually caused by older age, lack of exercise and obesity.

Symptoms & Treatments

The early onset of diabetes in our favorite feline and canine children is excessive water drinking, urination increase, weight loss even with increased appetite, and cloudy eyes for dogs. If your pet exhibiting any of these symptoms visit your veterinarian.

Insulin treatments can never be given orally and must be provided with shots under the skin. Just like their human counterparts it’s not a one-size-fits-all and requires constant monitoring with your veterinarian who might need to adjust treatment periodically. 

Caring for Your Diabetic Pet

When a pet is diagnosed with diabetes it usually requires a lifelong treatment where diets have to be monitored, a fitness routine must be maintained, and for dogs that means daily insulin shots.  Every pet is different and what might work for one pet might not work the other. It’s all about monitoring what you’re feeding your pet and making sure their blood sugar stays within normal levels.

If your dog gets diagnosed, make sure their diet is changed to a high fiber diet (usually recommended) and gets daily exercise.

On the other hand if your cat gets diagnosed, make sure to change their diet into a high protein, low carbohydrate more wet food, less dry food diet. As always daily exercise is encouraged, and it can be a challenge with cats; therefore, you should get with your veterinarian to help with the transition.

It’s essential to have a set feeding and insulin injection schedule for your pets and be on the lookout for any signs of low blood sugar. As our pets age, they’re more susceptible to illness. What can we do? We can practice early prevention by making sure our pets are eating a diet that corresponds to their age and breed. As well as having routine yearly check-ups with a close eye on their daily habits.

Our Furry Children

We love our furry children here at Sola and make sure they’re following their eating schedule. One of our cats is notorious for asking for seconds… either way, we hope this national pet month you learn something new. Our furry friends will always have a place in our hearts!

References:

https://www.avma.org/public/PetCare/Pages/Diabetes-in-Pets.aspx?mode=full

https://www.petmd.com/dog/general-health/diabetes-dogs-type-1-vs-type-2

https://www.aaha.org/pet_owner/lifestyle/diabetes-in-pets-treatment-is-a-team-effort.aspx

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Why You Need More Magnesium-Rich Foods In Your Diet

magnesium foods

If you’re not paying attention to the amount of magnesium-rich foods you’re eating, there’s a chance it could be making you sick. Studies find that a majority of Americans rely on a diet high in processed carbs and sugars. Unsurprisingly this means many of us are not getting enough of the stuff we really need. With the popularity of low-carb lifestyle diets like the keto diet, more and more people are experiencing improved health with lifestyles centered around foods high in magnesium.

Are you Magnesium Deficient?

We do not produce Magnesium in our bodies, making it easy to slip into a deficit without ever being aware. If you notice a loss of appetite, nausea, vomiting, fatigue, and weakness you may be experiencing some short-term symptoms of a magnesium deficiency. Long term magnesium deficiency can lead to dangerous long term symptoms such as numbness, tingling, muscle cramps, seizures, personality changes, and abnormal heart rhythm.

The amount of magnesium you need in a day varies between age and sex. Generally, adult men should get around 400-40 mg a day while adult women need 310-320 mg. If you’re pregnant or concerned about your child’s magnesium intake consulting a doctor may give you a better idea about your family’s needs. For many of us, making a conscious effort to switch up our diet by adding foods high in magnesium could be the key to an overall improvement in the quality of life.

One study found that a majority of adults in the US have a magnesium intake lower than suggested while taking in 2-3 times the recommended level of sodium. This imbalance often leads to high blood pressure. A switch to a low-carb lifestyle, such as with the keto diet filled with foods that are rich in magnesium, coupled with reduced sodium intake, can reduce hypertension.

Magnesium works in the body in many crucial processes including the regulation of muscle and nerve function, and the production of proteins, bone, and DNA.

Magnesium Benefits

The Magnesium Benefits are almost too good to believe. Research studies have identified a diet full of magnesium-rich foods or daily use of magnesium supplements can help to lower the risk of developing diabetes and insulin resistance, help lower blood pressure, reduce migraine symptoms, muscle cramps, constipation, insomnia, combat fibromyalgia, asthma and to help with mental health issues such as depression and anxiety.

An essential piece in the magnesium puzzle is understanding the mineral’s relationship with the other minerals in our body.  It is needed in the function of vital co-factors such as the regulation of Sodium, Potassium, and Calcium. This process of control allows our bodies to reach homeostasis. When our bodies are not in homeostasis, we are in what is considered homeostatic imbalance. This imbalance can lead to infection and disease. Diabetes is an unfortunate example of a homeostatic imbalance. When the body becomes unable to balance the level of glucose in the blood due to either an inherited or acquired insulin resistance, the body’s equilibrium is out of whack, and there can be severe symptoms. When we understand the importance of this equilibrium in our bodies, the laundry list of benefits no longer sounds overblown.

Foods High in Magnesium

While supplements can help us to get our daily allotment of vitamins, many nutrients are more formidable when taken in through food. Through a more health-conscious diet, minerals are joined by many nonessential but beneficial nutrients, such as carotenoids, flavonoids, and antioxidants that aren’t in most supplements. If you’re making a switch to a low-carb lifestyle or trying out the Keto diet, another perk is that many of the low-carb rockstars are also magnesium-rich foods, such as nuts, green vegetables, and avocados, to name a few.

Here are some foods high in magnesium:

Avocado (29 mg/100 g)

Legumes (48 mg/1 cups of green peas)

Seeds (325 mg/100g Sunflower seeds)

Green leafy vegetables (79 mg/100 g spinach)

1% Milk (27 mg per 1 cup)

Yogurt (19 mg per serving size)

Nuts (75 mg per 1 oz almonds)

Dark chocolate (80 mg per 1 tbsp cacao powder)

Artichokes (75 mg per average piece)

Fish (60 mg per average filet of salmon)

Whole Grains (65 mg/ 100 g Buckwheat)

Resources:

https://ods.od.nih.gov/factsheets/Magnesium-Consumer/

http://www.kumc.edu/school-of-medicine/family-medicine/integrative-health/health-topics/the-benefits-of-magnesium.html

https://lpi.oregonstate.edu/mic/minerals/magnesium

https://lpi.oregonstate.edu/mic/minerals/magnesium#food-sources

https://www.nature.com/articles/1001955

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3775240/

https://www.health.harvard.edu/staying-healthy/should-you-get-your-nutrients-from-food-or-from-supplements

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How Fat Became Public Enemy #1

fats and the united states

Lately, we have heard a lot about “healthy” fats. Fat is back! However, could there be such a thing as a “healthy” fat? Any child of the ’90s remembers the urgings of gym coaches and health teachers to eat within the food pyramid. Health professionals preached the benefits of a low-fat diet. Weight loss foods filled with empty carbs were all the rage. Everything we’ve heard for the past 60 years has told us fat is the antithesis of health. The average BMI in the United States has been steadily rising. Who’s to blame? It has to be fat. However, there is evidence to prove that this isn’t the case. So how did fat get such a bad rap? This false public health narrative can be traced back to the 1960s.

Heart disease and fat consumption- correlation or causation?

The smear campaign against fat can be traced back to WWII. In this period, the advent of processed, pre-packaged, fatty foods was bolstered by increased industrialization. The first McDonald’s opened its doors in San Bernardino, California in 1940. By the early 1950s restaurant franchises with affordable fatty foods high in processed carbs became an American staple. 

Doctors started to notice an increase in obesity and related adverse health effects. Looking to get some answers about this shift, the American physiologist by the name of Ancel Keys conducted a study which changed the way we would think about fat forever. In his work entitled the Seven Countries study, Keys developed the lipid hypothesis. He sought to explore the associations between diet and other risk factors and the disease rates between several populations all over the world.

The Seven Countries study found that fatty foods were to blame for rising health risks in the United States. It pointed to a high-fat diet as the culprit, stating that high levels of fat in the blood cause high cholesterol which in turn causes heart disease. In a majority of countries where there were high levels of fat intake, Ancel found higher rates of heart disease and heart attack. However, this study did not take into account the difference in fat types. Despite this misstep, the Seven Countries study identified variance in the data which alluded to the concept of healthy fats.

In East Finland where a low-fat diet and wholemeal products such as barley and rye were a staple, Ancel found High levels of coronary heart disease. While in Crete, where a majority of nourishment was found in natural sources such as seasonal veggies, and regional fats like olive oil and local protein these issues were rare. These findings contributed to the famed Mediterranean diet. Populations in this region had a high-fat diet with low levels of adverse health effects. These outliers lead to research into contributing factors to adverse health effects other than a high-fat diet.

Benefits of Fat

 Many of the weight loss trends such as a restrictive low fat, low-calorie diet relying on high carb weight loss foods and leave you feeling starved. This feeling of restriction often results in a large rebound effect. A diet rich in healthy fats helps you to feel satiated longer. This means that if your goal is to lose weight, a diet rich in healthy fats coupled with a reasonable calorie deficit could do the trick.

In all of the hype, we forgot that fat is an integral part of our diet. These natural fatty foods also help to avoid the dangerous inflammation characteristic of a diet heavy in processed carbs and sugars. Healthy fats are known to reduce insulin sensitivity, cardiovascular disease, and intake of carcinogens. They also provide nutrients to help develop and maintain your body’s cells. Oils rich in monounsaturated fats also contribute vitamin E to the diet, an antioxidant vitamin most Americans need more of.

Which fats are healthy fats to eat?

 Not all fatty foods hold these benefits. So what’s the difference? Avoid the all too common mistake many make when they switch to a low-carb diet. While the double patty cheeseburger is low in carbs, having it make a regular appearance on the dinner table, even if it is low in carbs, is terrible for your heart. While saturated fats are not the healthy fats that we necessarily want to star on our low-carb meal plan, the American Heart Association recommends aiming for a dietary pattern that achieves 5% to 6% of calories from saturated fat. For example, if you need about 2,000 calories a day, no more than 120 of them should come from saturated fat. Saturated fat sources include:

  • fatty beef
  • lamb
  • pork
  • poultry with skin
  • beef fat (tallow)
  • lard and cream
  • butter
  • cheese
  • other dairy products made from whole or reduced-fat (2 percent) milk

Healthy fats to eat: monounsaturated and polyunsaturated fats.

Polyunsaturated fats are pivotal for our health. Our bodies cannot produce these fats on their own, meaning we need to get them from the foods we eat. They serve essential purposes like building cell membranes and the covering of nerves. They are required for blood clotting and muscle movement. These fats are found in the liquid oil we use to cook.

Some ways to fit polyunsaturated fats into your diet are:

  • Sunflower oil
  • Sesame oil
  • Corn oil
  • Safflower oil

Monounsaturated fats can be found in:

  • Olive oil
  • Peanut oil
  • Canola oil
  • Avocados
  • Nuts
  • Pork
  • Eggs

Resources:

https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550

https://www.health.harvard.edu/staying-healthy/are-fats-so-bad

http://www.epi.umn.edu/cvdepi/essay/it-isnt-always-fun-the-seven-countries-study-in-brief/

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Take your Nutrition to the Next Level

Taking Your Nutrition to the Next Level

Is your health taking a back seat because you’re too focused on being a stellar employee, friend, parent, and homemaker? When prioritizing good health falls off the radar, you may struggle in other aspects of life. Creating a balanced lifestyle helps you be the best version of yourself. Consider making more nutritious food choices to develop healthier eating habits. When you focus on health and wellness, you feel more motivated and energized to complete your goals and tasks for the day.

For National Nutrition Month, we’re helping you take charge of your health and be mindful of your daily nutrition with three simple tips. At Sola, we believe taking care of ourselves is a lifelong journey. Are you ready to transform yourself and take your nutrition to the next level? Go ahead, join us.

Put on your chef hat.

Many people enjoy cooking but don’t have time to prepare healthy meals every day. Moreover, some, simply don’t like the art of cooking. You’d be surprised how enjoyable cooking can be if you challenge yourself and dedicate time to cook delicious and healthy meals. By cooking your meals, you can decide which ingredients to use and the amount that goes into your dish. However, eating out is a significant risk because you may unknowingly consume too much sodium or too many carbs, sugars and other unwanted ingredients that could harm your health. So, put on your chef hat, find a healthy recipe and cook a dish that not only your body will benefit from but also your taste buds. You can start by using Sola recipes to prepare low-carb and low-sugar meals for you and your family. For those who have sweet cravings as we do, consider baking your favorite indulgences with Sola sweetener. With 75 percent fewer calories than sugar, zero net carbs, and zero glycemic response, this sweetener will be a healthier yet tasty alternative to sugar.

Say hello to a healthier you by switching to nutritious snack choices.

Who doesn’t love afternoon snacks? Picking nutritious snacks is critical to maintaining a healthy lifestyle. As kids, we were told to avoid sugary foods and drinks, and we need to follow that advice as adults, too. It’s okay to indulge in something sweet on occasion, but you’d be surprised how many people have more sugar than normal on a daily basis. If you’re consuming more sugar than recommended, your body will keep craving more and won’t perform at its optimal level.

Additionally, your body may be more susceptible to diseases and will tire easily. You may also see unwanted weight gain. So, why put something in our bodies that will only cause harm? Fortunately, you don’t have to eliminate sugar altogether. You just need to consume it in moderation. At Sola, we love sweets with more natural sugars.

Healthy snacks such as fruits, vegetables and Sola yogurt that is packed with probiotics are better for your overall wellness. Carrots are delicious and packed with potassium and fiber. Potassium helps in moderating blood pressure levels, and fiber aids in healthy digestion and controlling blood sugar and cholesterol levels. Carrots also contain high amounts of iron, calcium, Vitamin C and Vitamin K.[1] Although nutrient-packed vegetables can aid in building a healthier lifestyle, sometimes we may crave foods with a little more oomph. Luckily, you can glaze veggies with delicious ingredients and roast them for the perfect texture. For your next delicious and healthy snack, check out this Sola recipe for glazed carrots with sesame seeds and star anise.

At Sola, we also quench your cravings with low-sugar ice cream, low-carb granola and much more.

Go nuts for nuts.

When you want to treat yourself to something more flavorful, consider snacking on nuts and granola bars. Nuts contain properties that fight diseases, protect your heart and boost brain power. Nuts are powerful superfoods that are linked to many health benefits, especially for the heart. A research study published in 2008 concluded that people who consumed more nuts reduced their heart disease risk by 35 percent.[2] According to Joy Bauer, RDN, author and “Today Show” health expert, “a small handful [of nuts] can pack your diet with filling protein, fiber, unsaturated fats, and important vitamins and minerals.”[3]

It’s clear going nuts for nuts is the way to go when choosing your next snack. At Sola, we offer nut bars that are packed with flavor, almonds, and protein. These nut bars have 40 percent less sugar than average granola bars and contain only six grams of net carbs. The next time you reach for a snack, make sure it’s a Sola nut bar that will fuel you with the right nutrients for the rest of the day.

The end result.

There you have it — three simple ways you can transform your lifestyle with healthier and nutritious alternatives. Celebrate National Nutrition Month by implementing these three steps to fuel your body with healthy and delicious foods. Let’s make this month one that will kickstart our healthy lifestyle and take our nutrition to the next level.


[1] https://www.livestrong.com/article/512457-are-carrots-good-snacks/

[2] https://academic.oup.com/jn/article/138/9/1746S/4750850

[3] https://www.everydayhealth.com/diet-and-nutrition/0406/why-you-should-go-nuts-for-nuts.aspx – crack-open-all-the-health-benefits-of-nuts-from-almonds-to-cashews-to-pecans-and-more

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Here’s a List of Low Carb Vegetables You Should Be Eating

Low-Carb Vegetables

For most of us, eating healthy has always meant including lots of fruits and veggies in our diet. However, most fruits and some veggies include hidden sugars that can work against our weight loss goals. Here is our keto vegetables list.

DON’Ts

On the Ketogenic diet, 5%-10% of your food should come from carbs. That means when sticking to a keto meal plan not all veggies are a good option. A cup of green peas has as much as 21 grams of carbs. One ear of corn has 25 grams. One medium carrot has six carbs. Most ground vegetables like leeks, squash, sweet potatoes, brown potatoes pumpkins, all contain a higher carb content and should be excluded from your keto meal plan.

DO’s

When choosing low carb fruits and low carb veggies to incorporate into your meal plan, it’s important to note not only the carb content but the fiber. When calculating the net carb intake of your meal, remember that the fiber content is subtracted from the total carbohydrates. Here are a few keto staples to include in your weekly meal plan.

Avocados

When it comes to keto friendly, low carb fruits the avocado is the first to make the list. Avocados have a high fiber content which brings their net carb output around 2g per 100 g of avocado. Avocados also contain Vitamin C and Iron while packing the high-fat punch needed to keep you going throughout the day. Not to mention the delicious creamy texture that leaves you wanting more.

Broccoli

Broccoli along with other members of the cruciferous family such as cauliflower is a low carb vegetable that is a great option when developing a keto meal plan. Broccoli has a great texture that when incorporated into a high-fat dish such as the classic cheesy broccoli is delicious and satisfying while helping you meet your daily macros. Not to mention a single cup is packed with as much vitamin C as an Orange.

Asparagus

Asparagus has much more going for it than just its low carb count. It contains lots of prebiotic fiber which feeds the healthy bacteria in your gut. A healthy gut biome is linked to weight loss and reduces the dangerous inflammation associated with a carb-rich diet. Plus, you can wrap it in bacon. Nothing’s better than that.

Fermented Veggies

Fermented veggies such as pickles, olives, and kimchi also help to foster a healthy gut biome. All these veggies average out at less than one carb per serving. If you find that the late-night snack cravings are too much for you, these fermented options are full of flavor. Fermented spicy cabbage or Kimchi adds flavor and crunch to any meal.

Zucchini

Zucchi is low carb vegetable with a naturally mild flavor that makes it versatile on the plate. Many of us on the Keto diet find that zucchini can work as a substitute for many empty carb alternatives. Zucchini noodles work great as a pasta alternative. Thinly sliced zucchini is an excellent substitution for the tortillas in enchiladas.

Spinach

Leafy greens are a big “yes, please” on a low carb diet. Incorporating as much spinach into your low carb meal plan means a big boost in protein, fiber, iron, calcium, and the list goes on and on. Bulk up any weekly meal prep with a handful of spinach or a fatty side of creamed spinach at dinnertime.

Chili Peppers

There is extensive research that suggests adding a little spice to your diet can have appetite reducing effects, namely curbing sugar cravings. While chili peppers and jalapenos can be on the higher end of the carb scale, used in moderation, can give your metabolism the boost it needs.

Other Moderate Use Fruits and Veggies

There are some vegetables whose high carb count means you’ll want to use sparingly in your weekly meal prep. Fruits and veggies like bell peppers, jalapenos, onion, mushrooms, berries, and tomatoes can add color, flavor, and much-needed excitement to your low carb meal plan. Though, it’s essential to monitor their use so as not to surpass your daily carb count. Keep in mind that radishes and cucumbers are also great options when you’re looking for that satisfying crunch, without all the hidden sugars.

Often when we are restricted, we become our most creative selves. Switching to a low carb diet can be challenging, but it’s a great opportunity to branch out and try that new low carb vegetable that you have never seen before. Or, determine how many different ways you can prepare a zucchini. Instilling variety makes sticking to a low carb meal plan more exciting and ultimately you, more successful in reaching your health goals.

SOURCE:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5426284/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6041804/

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