Ditch junk foods for these healthy snacks while travelling

Ditch junk foods for these healthy snacks while travelling

Vacation is remarkable in additional methods than just one, and what tends to make it even additional enjoyable-filling is food stuff! Getting claimed that, it does not mean that you go on an consuming spree without the need of pondering about the dietary material of the foodstuff. As these, Lovneet Batra, a nutritionist, shared a handful of healthy snacks that you ought to carry when travelling. “One of the most essential and enjoyment pieces of journeys is snacking, But it is really important to adhere to healthier snacks, specially when you are travelling as it will also aid you resist the temptation to buy a thing harmful,” she reported in her Instagram put up.

If you are planning to vacation at any time before long, carry these healthier snacks along and prevent ingesting harmful meals.

Amaranth Chikki: If you crave sweets while travelling, pick much healthier types this sort of as amaranth chikki. “They are superior in protein and fibre, which stimulates starvation and decreases appetite and calorie intake,” wrote Lovneet.

Buttermilk: The first choice of consume although travelling is possibly a cold consume or a packaged juice, which is not healthy at all. So what is the tastier and healthier option? As for each Lovneet, it is recommended to make pals with buttermilk. “Move about sugary drinks and decide for buttermilk. Buttermilk can make a wonderful consume while travelling. It is significant in protein and calcium, and superior for meals digestion,” she wrote. Also, you can incorporate spices like cumin to make it even better and tastier. “So, alternatively of having in soda or sugary drinks, go for buttermilk,” she additional.

Roasted makhana is just one of the healhiest treats. (Resource: Getty/Thinkstock Visuals)

Roasted Makhana: Pop in some roasted makhanas as you appreciate your vacation journey. “Roasted makhana make a typical snack for any person looking for a quick chunk on the road. Makhanas can retain you fuller for longer many thanks to the existence of ample quantities of protein. Protein assists stop you from overeating and cravings,” stated the nutritionist.

Fruits: Another much healthier and fuss-absolutely free snack is fruits. Fruits are the ideal companions although on a extended journey. They are not only hugely nutritious but also very easily moveable. “During highway excursions, munching on hydrating, higher-fibre meals like fruit may well continue to keep your bowel movements standard and aid prevent constipation brought about by absence of action,” wrote the professional.

Roasted chickpeas: Roasted chickpeas also make for a wonderful snacking solution. “Chickpeas are really nutritious, offering protein, fiber, magnesium, folate, and zinc,” stated Loveneet.

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Goals for a healthy 2023? Keep them low-key and sustainable : Shots

Goals for a healthy 2023? Keep them low-key and sustainable : Shots
Sometimes the best new year's resolution is quiet time and self care.
Sometimes the best new year's resolution is quiet time and self care.

It’s 2023, and after the last couple years we’ve all had on this planet, a lot of people are not in the mood for goal-setting. In fact, for many of us, maybe the best advice right now is to just lean back and get better at doing nothing. (Seriously, this is NPR giving you permission to relax. It’s for your own good.)

Still, if you find yourself taking stock of your life and health and looking for ideas to reset, science has your back. Here are a handful of evidence-based suggestions from NPR’s recent health reporting that could help you refresh body and mind.

The best part? These ideas are less about will power and more about finding new motivation for self care. Here’s to feeling better with less self-judgment this year!

1) Set healthy boundaries to protect your energy

In a nod to Shonda Rhimes’ 2016 bestseller Year of Yes, podcast host and Broadway producer Zach Stafford is declaring 2023 his “year of maybe.”

“It is exhausting to say yes to every single thing,” Stafford said on his podcast Vibe Check. “I want to be intentional about everything I do, whether it’s a work project or just getting drinks with someone.”

Many of us could benefit from setting boundaries around how we spend our time and energy, but we often worry about how other people might feel if we say “no thanks.”

Therapist Nedra Glover Tawwab, author of Set Boundaries, Find Peace – talked to NPR’s Life Kit team about navigating this tricky territory. Her tips include:

  • Check for signs, such as a surge in anxiety, that indicate you might need a boundary. 
  • If a friend wants to connect and you’re not in the right headspace, say that and call them back later.
  • Say no to requests that you don’t actually have the time or energy to fulfill.

Maybe 2023 is the year you start teaching others how to treat you.

Food journalist Barry Estabrook did the research and learned that most diets don’t really work in the long term for most people.

Michele Abercrombie/NPR


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Food journalist Barry Estabrook did the research and learned that most diets don’t really work in the long term for most people.

Michele Abercrombie/NPR

2) Skip the fad diet and forge your own path

Every year, there are an abundance of memberships, apps, cookbooks and smoothies available to help us lose weight or get healthier. But do these things work?

After his doctor “read him the riot act” over his high blood pressure and cholesterol, investigative food journalist Barry Estabrook dove into the diet world. He pored over nutrition studies, interviewed weight-loss gurus, and dug into the history of American dieting. He tried a dozen diets over three years and ended up sticking to none.

Estabrook documented his food journey in a book called Just Eat: One Reporter’s Quest for a Weight-Loss Regimen That Works. He eventually lost some weight without gaining it back – after he tuned in to his own particular habits and preferences. He shared some of his takeaways with NPR, such as:

  • Be realistic about your lifestyle. Do you have the time to chop lots of vegetables, or bake bread from scratch? Try changes that don’t require a massive overhaul. 
  • “Lead” your diet instead of following one. Observe how you eat normally and identify a few areas you could adjust.  Estabrook realized he took in a lot of calories through drinking alcohol, so he cut back.
  • Watch what you habitually chow down on. Estabrook noticed he was eating three or four bags of calorie-dense potato chips a week, just because they came with his sandwich.

Learn more about Estabrook’s misadventures, and the ways most diets fail us. And if his approach sounds like too much work, explore how intuitive eating lets you eat exactly what feels right to you.

3) Go ahead, have a little fun

Playing with Legos, roller skating, watching horror films … whatever you’re into, make more time for it in 2023. Last year when NPR asked some of our journalists to write about their hobbies, passions and pursuits, what came out is that these things can be empowering, perspective-shifting and just plain delightful.

Roller skating can bring joy.

Daniel Limpi/Getty Images/EyeEm

Kia Miakka Natisse is the co-host of NPR’s Invisibilia wrote about the liberating pleasure of taking up roller skating as an adult: “I have thrown myself into this hobby wholeheartedly, in a way that surprises me sometimes. It feels a lot like love,” she wrote. And that held true even when she kept falling. “As an adult, I’m not used to feeling that awkward in my body. I got real familiar with picking myself off the floor.”

Be inspired by Kia, or by Meredith Rizzo who discovered that fossil hunting helped stress melt away and put her into a flow state. Find your own thing this year that you do for no other reason besides fun. Because, as NPR reported, taking time for moments of joy can help rewire our brains to be more attuned to positive feelings and give us more of them.

Read more of our I’m really into series and then get out there and so something fun of your own.

4) Get off your butt, with a friend

At a line dancing social event held in Washington D.C., dancers showed off their moves set to hip-hop and R&B music.

Meredith Rizzo/NPR


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At a line dancing social event held in Washington D.C., dancers showed off their moves set to hip-hop and R&B music.

Meredith Rizzo/NPR

Two tough realities about adulthood: It gets harder to make new friends, and to find time for exercise. If you’re like us, you might have joined a handful of day trips with hiking groups looking for company on the trail. But you also may have passed up the opportunity, worrying: Will the pace be too fast or the trail too steep? Will there be anyone my age in the group?

For Black Americans interested in spending time outdoors, those concerns can extend to, “Will there be anyone else who looks like me on the trail?” or “Am I going to have to deal with racism while trying to enjoy nature?” Jessica Newton founded Black Girls Hike, now called Vibe Tribe Adventures, to share the benefits of stress relief and camaraderie with other Black women. As NPR reported, her group and others like it are helping people of color “fit in” out-of-doors.

She’s onto something. Finding a squad – or even just one good friend – can make it easier to get active. It makes it less about will power and more about fun and bonding. Here are a few other ideas to find social connection while getting sweaty:

5) Start a podcast habit

Tuning in to a podcast that makes you happy can be a great way to practice some mellow me-time. Even if you’re a loyal public radio listener, it feels good to take breaks from the news, and tune in to something a little more personal.

Take for instance, NPR’s Life Kit, a podcast based around the belief that everyone needs a little help being human. Episodes run the gamut, from how to use spices to punch up a meat-free meal, to how host a successful theme party, to how to talk to someone who is considering suicide. And they’re all based on interviews with experts, and about 15 to 20 minutes long.

Don’t miss Life Kit’s New Years resolution planner, with 40+ tips and ideas. Listen to the show and subscribe on the NPR One App, or wherever podcasts are found.

Want to try something a little different? Peruse these fifteen binge-worthy podcasts from across the NPR Network.

December Jobs Report Offers Good News: Easing Wage Pressures, Healthy Economy

December Jobs Report Offers Good News: Easing Wage Pressures, Healthy Economy

There wasn’t much in the way of reassuring news for investors and the Federal Reserve in 2022. But 2023 is starting off on a better foot with the December jobs report.

The latest reading on the jobs market showed an easing of wage pressures since November, which had sparked renewed inflation concerns. At the same time, job growth has moderated from last year’s elevated pace, and yet remained healthy. That dynamic threads the needle of showing some impact on the economy from the Fed’s efforts to slow the economy and fight inflation through interest-rate increases and, at the same, offering no signs of a more significant slowdown that would reflect an economy tipping into recession.

“Today’s report showed that excess labor demand may be diminishing, helping to slow wage growth and ultimately slow inflation,” says chief U.S. economist at Morningstar Preston Caldwell. “Nevertheless, the report also showed continued robust growth in jobs.” Caldwell says the report won’t shift the Fed’s decision-making in a major way, and job growth is still far above recessionary levels.

The bond futures market suggests the Fed is expected to raise the federal-funds rate by 0.25 percentage points when officials next meet at the beginning of February. That would be the first time since last March that the Fed raised rates by just a quarter point, having engineered multiple half-point and three-quarters of a point hikes since then.

Attention will now turn to the upcoming December Consumer Price Index report due out next Thursday for confirmation of hopes that inflation pressures are continuing to ease.

Puzzlingly Strong Job Growth

The December jobs report from the Bureau of Labor Statistics showed total nonfarm payrolls rose by 223,000, roughly in line with consensus expectations of 210,000. Job gains were led by leisure and hospitality, healthcare, construction, and social assistance.

Monthly payroll change for all non-farm employees.

With the December gains in hiring, 2022 clocked in as the second-best job creation year in history after 2021.

“Job growth has continued its gradual downtrend, but it’s still puzzlingly strong compared to growth in economic activity,” Caldwell says.

Nonfarm employment rose 3{515baef3fee8ea94d67a98a2b336e0215adf67d225b0e21a4f5c9b13e8fbd502} in December from year-ago levels, according to Caldwell. His forecasts show that real domestic product growth in the fourth quarter is likely to post an increase of around 0.5{515baef3fee8ea94d67a98a2b336e0215adf67d225b0e21a4f5c9b13e8fbd502}-1{515baef3fee8ea94d67a98a2b336e0215adf67d225b0e21a4f5c9b13e8fbd502} year-over-year. “In ordinary times, we would expect employment growth to track about 1{515baef3fee8ea94d67a98a2b336e0215adf67d225b0e21a4f5c9b13e8fbd502} lower than real GDP growth.”

Lowest Unemployment Rate in 50 Years

The unemployment rate edged down to 3.5{515baef3fee8ea94d67a98a2b336e0215adf67d225b0e21a4f5c9b13e8fbd502} in December, the Labor Department reported, down from a revised 3.6{515baef3fee8ea94d67a98a2b336e0215adf67d225b0e21a4f5c9b13e8fbd502} in November. The unemployment rate has held between 3.5{515baef3fee8ea94d67a98a2b336e0215adf67d225b0e21a4f5c9b13e8fbd502} and 3.7{515baef3fee8ea94d67a98a2b336e0215adf67d225b0e21a4f5c9b13e8fbd502} since March, but with December’s reading, the unemployment rate statistically matched its lowest since 1969.

Unemployment rate since Jan 2020

One area within the jobs report that economists have been focusing on has been the overall size of the labor market. Among the many unexpected patterns in the economy in the wake of the pandemic is the large number of workers who never returned to the job market after losing jobs, or quitting, when COVID-19 hit.

The employment/population ratio increased by 0.2 percentage points over the month to 60.1{515baef3fee8ea94d67a98a2b336e0215adf67d225b0e21a4f5c9b13e8fbd502}. The labor force participation rate held steady at 62.3{515baef3fee8ea94d67a98a2b336e0215adf67d225b0e21a4f5c9b13e8fbd502}.

Cumulative change in employment/population ratio since January 2020.

“Job openings remain sky high at 6.4{515baef3fee8ea94d67a98a2b336e0215adf67d225b0e21a4f5c9b13e8fbd502} in November, compared to 4.5{515baef3fee8ea94d67a98a2b336e0215adf67d225b0e21a4f5c9b13e8fbd502} prior to the pandemic,” Caldwell says. “However, employers don’t appear willing to fill these openings at any cost, limiting the impact of openings on wage inflation.”

Job vacancy rate vs. 10-year average level.

Some Signs of Cooling

Caldwell does see signs that labor demand is cooling. Employment in the “temporary help services” industry has declined 3{515baef3fee8ea94d67a98a2b336e0215adf67d225b0e21a4f5c9b13e8fbd502} in the last three months. “This category is a leading indicator because employers tend to hire or layoff temporary employees prior to doing so with permanent ones.”

Among other job categories, hiring was led by employment in leisure and hospitality, which rose by 67,000 in December. Healthcare employment increased by 55,000, and employment in construction increased by 28,000 in December, as specialty trade contractors added 17,000 jobs.

3-month change in selected payroll categories.

The Labor Department noted that construction employment increased by an average of 19,000 per month in 2022, little different than the average of 16,000 per month recorded in 2021.

“It’s surprising to still see growth in construction jobs, given the slowdown in the housing market from higher interest rates.” Caldwell says that this is one indicator that the impact of Fed tightening in 2022 has yet to play out in terms of the job market.

At the same time, job losses are materializing in some industries, such as retail trade and transportation and warehousing, he says.

Wage Pressures Ease

Subsiding wage growth also shows a job market that is returning to normal after the excesses of the past two years. Private wage growth averaged just a 4.1{515baef3fee8ea94d67a98a2b336e0215adf67d225b0e21a4f5c9b13e8fbd502} annual rate in the last three months thanks to downward revisions to prior months’ data. “This is a fairly benign rate of wage growth—roughly consistent with the Fed’s inflation target.” Before the revisions, wage growth appeared to be growing at a 5.8{515baef3fee8ea94d67a98a2b336e0215adf67d225b0e21a4f5c9b13e8fbd502} annual rate.

December’s report showed wage gains moderated slightly, up 0.27{515baef3fee8ea94d67a98a2b336e0215adf67d225b0e21a4f5c9b13e8fbd502} from month-ago levels. In November, wage gains had gone up 0.40{515baef3fee8ea94d67a98a2b336e0215adf67d225b0e21a4f5c9b13e8fbd502}.

Month-to-month change in wage growth.

Fed Rate Outlook Unchanged by Jobs Report

“Today’s report doesn’t shift the Fed’s decision-making in a major way,” Caldwell says. That lower wage growth should provide comfort for the Fed in its battle against inflation, he says.

At the same time, there remains a lack of clarity from the data. “Wage growth data has been noisy recently—and subject to large revisions, which diminishes confidence in the signal provided from this data.”

Job growth is still far above recessionary levels, Caldwell says, “so there’s no alarm signal for the Fed to cease hiking interest rates for now.”

After the report’s release, expectations for a 0.25-percentage-point increase in the federal-funds rate at the February Fed meeting rose. According to the CME FedWatch Tool, a quarter-point increase in the funds rate target from 4.25{515baef3fee8ea94d67a98a2b336e0215adf67d225b0e21a4f5c9b13e8fbd502}-4.50{515baef3fee8ea94d67a98a2b336e0215adf67d225b0e21a4f5c9b13e8fbd502} is given a 77{515baef3fee8ea94d67a98a2b336e0215adf67d225b0e21a4f5c9b13e8fbd502} chance, while a 0.50-percentage-point hike is seen as having 23{515baef3fee8ea94d67a98a2b336e0215adf67d225b0e21a4f5c9b13e8fbd502} odds. A month ago, most expected the Fed to raise rates by the more aggressive half a percentage point amount.

Expectations for where the federal-funds rate will be months down the road also rose following the release of the report. The majority of market participants now see the federal-funds effective rate reaching 5.25{515baef3fee8ea94d67a98a2b336e0215adf67d225b0e21a4f5c9b13e8fbd502} at the May meeting. A month ago, most expected that the rate wouldn’t reach 5.25{515baef3fee8ea94d67a98a2b336e0215adf67d225b0e21a4f5c9b13e8fbd502} until later in the summer.

Long-term expectations for federal-funds effective rate targets.