How Much Daily Activity You Need to Burn off 9 Healthy (But High-Calorie) Foods
By Luke Doyle, Budget Direct
A healthy lifestyle is fueled by nutrient-rich foods that give your body the energy it needs. But some of these foods come with high calorie counts and the "healthy" label doesn't mean it's okay to consume unlimited amounts of them.
Keep your calorie count in check by moderating your serving size. And for those days when you really need an indulgence? Dial up the activity level to burn off that excess energy.
1. Packaged Fruit and Nut Mix
A favorite of those with an active lifestyle, fruit and nut mix offers fat for sustenance and protein for muscle repair. The varieties are almost endless, but calorie-counters beware: pre-packaged bags are often heavy in calories.
Homemade versions are a delicious and a healthier option—unless you're moving house, in which case you'll burn those calories and then some.
2. Sultanas (Raisins)
Though essentially just dried-out grapes, the concentration of sugars makes sultanas relatively high in calories compared to their less wrinkled cousins. In fact, you can have twice as many grapes for half the calories.
Or eat a full serving of sultanas and erase the guilt by tidying the house and giving the floor a good mop.
A delicious Middle Eastern dip made from chickpeas, garlic, tahini and lemon juice, hummus has a guaranteed place in fridges and on dinner party tables. As delicious as it is, it's also relatively caloric.
But there's good news: if you can't keep it to a couple tablespoons, you can work off those extra calories with some garden landscaping.
4. Canned Coconut Milk
Coconut milk gives authentic taste to curries and stews and is a delicious non-dairy base for smoothies. But those calories add up quickly.
You can still achieve that creamy texture with a more moderate serving size—or try a nut milk (like almond milk), which has about an eighth of the calories.
5. Muesli Bar
Muesli bars are marketed as a healthy on-the-go snack, offering protein and fat to fill you up and carbs to keep you moving. But most bars have added sugars and flavoring that pack on the calories.
If you're dealing with between-meal hunger pangs, opt for a handful of raw nuts instead.
6. Chia Seeds
Chia seeds are one of the latest superfoods to come to prominence—and they're packed with nutrients like fiber and omega-3, which enhances brain and heart health. But they're also pretty heavy in calories.
Counteract this by halving your portion size and sprinkling the seeds on unsweetened smoothies or yogurt.
7. Rice Cakes
A dieter's staple, rice cakes actually don't offer much in the way of nutrients. Top one with a nutritious spread like all-natural natural nut butter to remedy this issue.
If you're looking for a fun way to burn off rice cake calories, get yourself ready and go for a whirl around a ballroom dance floor!
8. Almond Butter
This tasty spread is a great peanut alternative and chock full of good fats—but it maintains that high calorie count. Mitigate this by reducing your portion size and spreading it on apple slices, rather than bread or crackers.
An increasingly popular base for healthy salads and main dishes, quinoa seems to have taken the place of potatoes and pasta. Despite being a complete protein, it also offers plenty of carbs and calories.
Your lunchtime Mediterranean quinoa salad is the perfect excuse to take your bicycle out for an afternoon spin. Less than an hour will balance the scales for a large portion.
It's important to remember that "healthy" doesn't mean low-calorie. So while these foods make great additions to your diet, be mindful about how much of them you consume.
Of course, we all have days when moderation goes out the window. Work off the excess calories by ramping up everyday tasks in your routine. Mix and match from the suggestions provided and focus on finding a healthy lifestyle that suits you.
This article was originally published on Budget Direct.
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EcoWatch Daily Newsletter
By Naomi Larsson
For centuries, the delicate silver dove has been a symbol of love and fidelity.
Biodiversity and Habitat Loss<p>Their near extinction is a symbol of the <a href="https://www.dw.com/en/global-biodiversity-outlook-targets-extinction-summit-new-york-pledge/a-54932895" target="_blank">biodiversity crisis</a> in the UK, largely driven by habitat destruction. Britain is now one of the countries with the most <a href="https://www.wwf.org.uk/future-of-UK-nature#:~:text=The%20UK%20is%20one%20of,than%20half%20are%20in%20decline" target="_blank">depleted nature</a> in the world according to the World Wildlife Fund. Half its plant and animal species are in decline and more than <a href="https://www.rspb.org.uk/about-the-rspb/about-us/media-centre/press-releases/let-nature-sing-wales/#:~:text=a%20natural%20tragedy.-,Over%2040%20million%20birds%20have%20vanished%20from%20UK%20skies%20in,unaware%20of%20the%20impending%20danger" target="_blank">40 million birds</a> have vanished in just half a century.</p><p>"[Turtle doves] are the canary in the [coal] mine because there are all these other species before it and after it," said Tree. "It's an umbrella for all the other species that are heading that way."</p><p>Turtle doves migrate south through Europe to sub-Saharan Africa between July and September, ending up in dry woodland and farmland areas of countries like Mali and Senegal for winter. </p><p>Droughts in West Africa and the Sahel region are believed to have contributed to the fall in turtle dove species recorded in northern Europe, with low rainfall reducing supplies of the seeds and insects the birds rely on for energy for the long journey home.</p>
Conservation and Farming<p><a href="https://www.operationturtledove.org/" target="_blank" rel="noopener noreferrer">Operation Turtle Dove,</a> a partnership project of charities including the Essex Wildlife trust, works with landowners and farmers to actively build turtle dove habitat.</p><p>Outten works with <a href="https://www.ebws.org.uk/birdsites/blue-house-farm-ewt-north-fambridge" target="_blank">Blue House Farm</a>, a 660-acre nature reserve in the UK county of Essex, where they have replicated weedy fallow plots. </p><p>"We work on it every year to make sure it's in the condition it needs to be with plants such as clovers and black medic," Outten said. "These plants are native to the landscape and produce the seed the birds feed on." </p><p>The birds eat a wide range of seeds from various plants that would have been abundant 50 or 100 years ago, added Guy Anderson, program manager for species recovery with The Royal Society for the Protection of Birds (RSPB). </p><p>"But it's simply true that with the gradual process of <a href="https://www.dw.com/en/farming-without-pesticides-how-can-we-make-agriculture-greener/a-52216796" target="_blank" rel="noopener noreferrer">intensifying our agricultural production</a>, the availability of those seeds has dropped and dropped," said Anderson.</p><p>Part of the project includes supplementary feeding — providing sources of food in the form of seed or grain. Under the Countryside Stewardship Scheme in England, farmers can receive financial support to create a turtle dove habitat. </p><p>Though they haven't recorded an increase in doves across the sites in the four years of working on the project, Outten said they are seeing improvements in how landowners and farmers manage habitat for the birds. </p>
A Turtle Dove Haven<p>The 3,500-acre Knepp Estate in West Sussex is another project taking a different approach and one of the few places where turtle dove numbers are increasing.</p><p>Isabella Tree and her husband Charlie Burrell converted their intensively farmed land into a rewilding project almost 20 years ago. They have let the land return to nature.</p><p>Just one year after they'd finished <a href="https://www.dw.com/en/uks-most-talented-architects-are-not-human/a-35952128" target="_blank">rewilding</a> the southern part of their property, they heard turtle doves for the first time. It's now a breeding hotspot for the birds with an estimated 19 pairs. Knepp is also home to <a href="https://www.rewildingbritain.org.uk/rewilding/rewilding-projects/knepp-estate" target="_blank" rel="noopener noreferrer">2% of the UK's population</a> of nightingales. </p><p>Tree is critical of supplementary feeding schemes that, in her view, are short term. She questions the chances of turtle doves getting to feed on scattered seeds before other mammals eat them first.</p>
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