#2 saturation three garlic

[hoodie-rabbit]

Idolization

[pinkacademic]

Pink Academia Halloween Costume Ideas!

My favourite time of year is just around the corner! Personally, I've been costume planning for months, but in case you haven't been, here are a few ideas that fall in the Pink Academia aesthetic!

1. The Plastics' Halloween costumes. I've seen the Plastics suggested lots, but I'd love to see people actually doing the costumes they wore at Halloween! Regina's Playboy bunny costume, Gretchen's catsuit, and Karen's sexy mouse- you must bedazzle your chest with a backwards K. I think being the Plastics at Halloween is a really fun idea, and you can add a bonus Cady!

2. Ok, so Jennifer's Body was a pretty saturated space since Megan Fox's big comeback, but I think one that's still a lot of fun is the full-scale monster version- which has a corresponding Needy look for a cool duo costume!

3. What if the Disney Villains Won? So people do Princesses or Villains all the time but what about a fun twist- consider poisoned Snow White who died in a gruesome way from that apple bite, or Anna who froze to death etc. I think you can have a lot of fun with concepts here.

4. Monster High. I expect with G3 kicking off right now, it could be a pretty popular costume choice, but three generations does give you a range of inspiration. You can also do a fun twist on a Monster High group costume with three different takes on the same character inspired by three different generations.

5.Go Classic! Take inspiration from the popularity of Dracula Daily and do a Vampire Lucy costume. Old white nightgown, pale makeup and fangs and fake blood, and cover yourself in garlic flowers- if you can stand them!! Alternatively you could go for a ghostly Cathy Earnshaw with that same nightgown, and maybe some Kate Bush inspired hair and makeup.

[novumtimes]

Fresh Basil Pesto Recipe

One of the hardest adjustments when adapting to our grain-free lifestyle was finding substitutes for classic Italian foods. Ingredients like pasta, mozzarella cheese, and gnocchi are harder when you’re gluten-free and dairy-free. While we’ve since incorporated some dairy and grains back into our meals, I’ve found I still like the healthy alternative recipes I created over the years. This easy pesto recipe with fresh basil is one of those. Fresh pesto sauce with garlic cloves and fresh basil has nothing on store-bought versions! Best Pesto Recipe From Scratch While store-bought pesto isn’t terrible, it’s hard to find one without unhealthy vegetable oils. Thankfully, basil is one of the easiest herbs to grow. I don’t have much of a green thumb, but even I can’t seem to kill it. In fact, one summer, we had three foot tall basil plants take over the garden. I made big batches of this pesto when the basil was ready for harvest and froze it to use all year! This was much easier since the pesto was ready to go whenever I needed it. Best of all, basil has a whole list of uses as a natural remedy in tonics, teas, and more. I tie any unused basil by the stems in bunches and hang them upside down to dry for future use. (Placing the basil in a paper bag is recommended to catch any crumbling leaves.) Pesto Recipe Ingredients Most pesto recipes rely on parmesan cheese or pecorino romano for a creamy tang. This version though is dairy-free (but still full of flavor!). Pesto is essentially a puree of fresh basil, nuts, olive oil, and garlic. It has a lovely green color and packs quite a flavor punch. Many versions call for toasted pine nuts, but I use almonds instead. You could also try pecans, pistachios, cashews, or sunflower seeds for a nut-free version. How to Use Pesto There are plenty of different ways to use this delicious sauce! It tastes good with almost any Italian or pasta dish. I’ve even added a dollop of it on omelets, coconut flour biscuits (with savory fillings), and grain-free bread. Here are a few more ideas for how to use your pesto: Storing Homemade Pesto I mentioned earlier that I like to make this in big batches to store for later. If you don’t have that much basil on hand, then it also works well in the fridge and can keep for up to 2 weeks. For an easy single-serve version I also like to pour the pesto into an ice cube tray and freeze. Then simply pop them out and store the cubes in a freezer-safe container. This way you can thaw out as many cubes as you need at a time. Basil Pesto Recipe Fresh basil, garlic, and olive oil… what could be better? 2 cups fresh basil (packed)½ cup raw almonds2 cloves garlic¼-1/2 cup olive oil (to desired consistency)salt (to taste) Put basil, almonds, and garlic in a blender. Turn the blender on and slowly add the oil until the pesto is the desired consistency. Add salt to taste. Use right away or store in the fridge or freezer. Nutrition Facts Basil Pesto Recipe Amount Per Serving (2 TBSP) Calories 114 Calories from Fat 99 % Daily Value* Fat 11g17% Saturated Fat 1g6% Polyunsaturated Fat 2g Monounsaturated Fat 8g Sodium 1mg0% Potassium 86mg2% Carbohydrates 2g1% Fiber 2g8% Protein 2g4% Vitamin A 316IU6% Vitamin C 1mg1% Calcium 36mg4% Iron 0.6mg3% * Percent Daily Values are based on a 2000 calorie diet. To freeze pesto, I like to put a few tablespoons in each compartment of an ice cube tray. When they’re frozen I dump them in a larger container with a lid and store them in the freezer. Other Homemade Condiment Recipes: How do you like basil pesto? Share below! Source link via The Novum Times

[chickenfriedrecipe1]

Chicken Alfredo Lasagna Recipe - Chicken Fried Receipe

Chicken Alfredo Lasagna Recipe

Ingredients

(for 6 servings)

4 boneless, skinless chicken breasts

4 teaspoons salt

4 teaspoons pepper

4 teaspoons garlic powder

4 tablespoons canola oil

3 cloves garlic, minced

½ medium white onion, finely chopped

2 cups heavy cream(480 mL)

½ cup shredded parmesan cheese(55 g)

1 cup fresh parsley(35 g), chopped

10 lasagna noodles, cooked

2 cups shredded mozzarella cheese(200 g)

6 strips bacon, cooked and crumbled

Preparation

Preheat oven to 350°F (180°C).

Slice each chicken breast in half lengthwise, then season with 1 teaspoon each of salt, pepper, and garlic powder.

In a big pan with high heat, heat the oil. Sear the chicken for about a minute on each side. Later, they will finish cooking in the oven.

In the residual oil (drain some if necessary), toss in the garlic and onions, stirring constantly until the mixture has started to brown.

Pour in the cream, stir until it starts to boil, then add the parmesan and parsley.

Cook for 1 additional minute, then remove from heat.

In a 9″ x 13″ (23cm x 33cm) rectangular baking pan, spread about ¼ of the cream mixture on the bottom.

Lay enough lasagna noodles to cover the sauce, then spread about ½ of the remaining cream mixture on top.

Place enough chicken breasts to cover the sauce, then sprinkle with half of the mozzarella, followed by half of the bacon and half of the parsley.

Repeat the layers once more, starting with noodles, sauce, chicken, bacon, parsley, and mozzarella.

Bake for about 25 minutes, until the cheese is golden brown.

Cool for about 15 minutes, slice, and serve!

How to freeze lasagna ?

Both baked and unbaked lasagna can really be frozen. Prior to freezing, make sure the lasagna is assembled in a disposable aluminum baking dish.

To ensure a fresh taste later on, wrap the lasagna several times in foil or plastic wrap before putting it in the freezer. The lasagna can be frozen for up to three months.

Nutrition facts

Total Fat 58g     

Saturated Fat 27g           

Cholesterol 157mg          

Sodium 1764mg               

Total Carbohydrate 57g

Dietary Fiber 3g               

Total Sugars 7g

Protein 55g

Vitamin C 4mg 

Calcium 894mg

Iron 4mg             

Potassium 569mg

Because homemade lasagna is happiness, your family and friends will be begging you to make more of this wonderful take on a classic recipe. So try out this recipe today and enjoy your wholesome and delicious meal together!

For more delicious recipes to check

Chicken Fried Recipe

chicken parmesan recipe

Chicken breast

Mamaws chicken and rice casserole

[25mn]

The Complete Guide to Reheat Tacos

The most effective method to Warm Tacos However there is simply 1 legitimate method for making tacos, there are two or three methods for warming your extra tacos.

Each warming technique beneath will help various kinds of tacos and their fillings. However, when in doubt, taco fillings ought to be warmed independently from the taco shells.

Step by step instructions to Make Tacos

Fall to pieces lean ground meat in a skillet over medium-high intensity. Add bean stew powder, cumin, salt, oregano, garlic powder, and pepper. Cook until the hamburger is sautéed. Natively constructed taco preparing on ground hamburger in a skillet Add pureed tomatoes and water to the meat. hand crafted taco prepared meat in a skillet Cook until some fluid has dissipated, yet the meat is as yet sassy. Cooked taco meat for natively constructed tacos Spoon 2 tablespoons of the taco meat into hard taco shells or little delicate tortillas. Top the tacos with your #1 conventional taco garnishes.

Here are the The Complete Guide to Reheat Tacos:

The most effective method to Warm Meat Tacos in the Stove Tacos that have a dominatingly meat filling, (for example, tacos de chorizo or tacos de carnitas) are best warmed in the broiler. The intensity from the broiler will be sufficiently hot to kill any microbes that might have developed on the meat while away.

At the point when this strategy is followed accurately, you won't need to stress over the more fragile taco meats drying out in the stove when warmed:

Preheat The Broiler Before you get everything rolling, set your broiler to 175 C. Eliminate Cold Garnishes You won't have to eliminate all the taco fillings while warming delicate sell tacos in the broiler. However, you will need to eliminate any chilly garnishes, for example, crude tomato cuts or uncooked onions, to prevent them from getting soaked. Envelop By Foil Envelop every taco by tin foil, collapsing over the edges to keep however much intensity secured in the taco as could be expected. Place In Stove At the point when your stove is prepared, place the tacos in the focal point of your broiler, leaving holes between every taco. Warm Set a clock for 10 minutes and pass on tacos to heat up. Check Following 10 minutes, pull a taco to the front of the broiler and puncture the tin foil with a blade through to the center of the taco. Warm (Once more) On the off chance that the blade comes unconscious, warm the tacos for a further 10 minutes. On the off chance that not, jump to the following stage. Open up Being mindful of the hot steam, utilize some stove gloves to open up the foil from around the tacos. Reassemble Move the cooked tacos to serving plates and supplant the chilly garnishes prior to serving.

Hard Shell Tacos Loaded up With Meat

The most effective method to Warm Delicate Shell Tacos in the Microwave Could it be said that you are attempting to fix a headache or need to eat your extra Friday night tacos as a treat between contemplating? Your microwave is the ideal fast answer for your desires.

Inasmuch as you just utilize this strategy to warm delicate shell tacos, you will have a flavorful treat in a matter of moments:

Clammy A Tea Towel Under cool water, run a dainty tea towel or a couple of paper towels. Just make them moist and not completely wet, as they will make your tacos saturated. Prep A Plate Organize the sodden towels on a microwavable plate. Leave no piece of the plate uncovered. Eliminate Cold Fixings Like the above strategy, eliminate any cool fixings or toppings from your taco that won't toll well when warmed. Arrange Tacos Place your tacos (with their fillings) on the covered plate. Attempt to stay away from any cross-over with the tacos. Set The Microwave Turn your microwave to 100 percent power or a high intensity and set a clock for 30 seconds. Warm Place the plate in the microwave and permit the tacos to warm. Warm (Once more) In the event that, following 30 seconds, you observe that the taco fillings are as yet cool, you should warm them independently. To do this, follow the extra strides beneath. Separate The Tacos Scratch out the taco fillings and spot them in a microwaveable bowl. Cover Utilizing plastic wrap or a dry tea towel, cover the highest point of the bowl to keep the filling from drying out. Warm Set your microwave to 75% power and warm the filling in 30-second stretches until steaming hot. Reassemble Reassemble the taco shells, filling and cold fixings on a perfect plate, then serve. Delicate Shell Tacos

The most effective method to Warm Tacos Effectively Warming tacos is a sufficiently straightforward errand permitting you to remember that scrumptious Friday night treat for quite a long time later. To capitalize on your tacos and to do such an exemplary feast equity the second time around, follow these couple of tips:

Try not to Warm Hard Shell Tacos In The Microwave - It is difficult to warm firm food in the microwave as the intensity doesn't appropriate similarly as in the broiler. In the event that you make a solid attempt shell tacos in the microwave, you will have a delicate and obnoxiously chewy taco shell. Utilize A Baking Dish - When you are warming in excess of several delicate shell tacos in the stove, you can utilize a baking dish to hold the tacos. This will make it simpler to eliminate various tacos when they are cooked rapidly. Is It Protected to Warm Tacos? Vegetable tacos are altogether protected to eat, either hot or cold, yet are vastly improved appreciated hot.

Concerning tacos with meat or fish fillings, you should warm them for them to be adequately protected to eat. Just eat tacos that have been saved in your ice chest for under 3 days.

Any other way, you could incidentally eat a few destructive microscopic organisms regardless of how well you warm them.

[ourrecipebook]

Colombian Carne Asada with Ají Picante

Serving: 6

Ingredients

For the steak

1 1/2 pounds flank steak

1 teaspoon ground cumin

1/2 teaspoon dried oregano

1/2 teaspoon kosher salt

freshly cracked black pepper

1 tablespoon olive oil

3 garlic cloves, crushed

3 scallions cut into 1 inch lengths

3/4 cup light beer

For the ají picante

2 tablespoons lime juice

1/2 tablespoons finely chopped fresh cilantro

1/4 cup seeded and finely chopped tomato

1 tablespoon finely minced fresh jalapeño or serrano pepper

1/4 teaspoon plus 1/8 teaspoon kosher salt

cooking spray

Directions

For the steak

Using a sharp knife, lightly score the steak about 1/8 inch deep on both sides in a crisscross pattern at 1/2 inch intervals. Put the steak in a shallow glass baking dish.

In a small bowl, combine the cumin, oregano, salt, and a few turns of black pepper. Rub the olive oil and garlic over both sides of the steak, and then rub in the spice mix. Add the scallions and beer, turn the steak over a few times to coat both sides, cover the dish, and refrigerate for at least 3 hours, turning occasionally, or as long as overnight.

For the ají picante

In a medium jar or container with a fitted lid, combine 1/4 cup water, the lime juice, vinegar scallions, cilantro tomato jalapeño and salt. Refrigerate until ready to use and up to 2 days.

Preheat the grill

Lightly oil the grate. Remove the steaks from the marinade discarding the marinade and grill to desired doneness.

Transfer steaks to a cutting board and let rest 5 minutes. Thinly slice the steaks across the grain.

Transfer to a platter and serve with aji picante on the side.

Notes

Source

This original recipe is from The Skinnytaste Cookbook by Gina Homolka (sixth image down).

Check the cut

There are plenty of lean cuts of meat (those containing less than 10 grams of total fat and 4.5 grams or less saturated fat per 3.5-ounce serving), but in general, round and sirloin steaks are your best bet. Tenderloin (aka filet mignon) and flank steak are also good choices. And, of course, you can always consult with the butcher.

Make the grade

The three different "grades" of beef indicate the amount of marbling or fat the cut contains. Prime has the most fat, choice has less, and select has the least. hoose select and choice cuts more often than not; they're not only lower in calories and fat, they're also less expensive.

(Source)

[skippyv20]

 JACKFRUIT TACOS

vegan/vegetarian

WHAT KIND OF JACKFRUIT DO I NEED? 

Make sure to use young green jackfruit in brine or water for this recipe. Don’t use canned jackfruit in syrup!  Also don’t buy frozen or canned ripe jackfruit. It doesn’t work in this recipe as it’s soft and can’t be shredded. 

Ingredients

For the jackfruit pulled “pork”:

2 20 oz cans young green jackfruit in brine or water

1 red onion, finely chopped

2 cloves of garlic, minced

1 teaspoon cumin

2 teaspoons paprika powder

1/2 teaspoon smoked paprika powder

1 teaspoon maple syrup

3/4 cup BBQ sauce

1 pinch red pepper flakes

1/2 teaspoon liquid smoke

For the tacos:

6 small tortillas

romain lettuce, chopped

red cabbage, cut into thin strips

1/2 avocado, cut into thin strips

3/4 cup corn

chilis, cut into rings (optional)

1/2 cup cilantro, chopped

For the garlic sauce:

1 cup unsweetend coconut or soy yogurt

1 large clove of garlic, minced

salt, to taste

black pepper, to taste

Instructions

Drain and rinse the jackfruit. Remove the core and shred it with a fork. 

In a large pan, heat some oil. Cook for about 3 minutes or until translucent. Add the garlic and cook for 1 more minute. 

Add the jackfruit and cook for 1 minute on medium heat. Add the BBQ sauce, the smoked paprika powder, the cumin, the maple syrup, and the juice of half a lime. 

Stir well. Cook for 10 minutes on medium heat. Stir every few minutes. 

In the meantime, make the yogurt sauce. Combine the plant-based yogurt with the minced garlic and season with salt and pepper. 

Warm the tortillas or taco shells according to the package directions

Fill the tortillas with lettuce, red cabbage, pulled jackfruit, corn, and avocado.

Add the garlic sauce, a squeeze of lime juice, and the chopped cilantro on top. If you want you could also add some chilis. Enjoy!

https://veganheaven.org/recipe/jackfruit-tacos/

VEGAN RAVIOLI SALAD

Ingredients

For the Ravioli Salad:

14 oz vegan ravioli

1 zucchini

1 yellow bell pepper

2 cups cherry tomatoes

1 can artichoke hearts

12 sun-dried tomatoes in oil

3/4 cup black olives

4 cups arugula or baby spinach

For the Dressing:

3 tablespoons olive oil

2 tablespoons white wine vinegar

2 tablespoons water

2 teaspoons vegan red pesto

1 teaspoon Italian spice mixture

salt, to taste

black pepper, to taste

Instructions

Prepare the ravioli according to the instructions on the package. Drain and set aside. Add a bit of olive oil so they don’t stick together. 

In the meantime, prepare the remaining ingredients. Chop the zucchini and the bell pepper into small cubes. Heat some olive oil in a pan and cook the zucchini and the bell pepper for about 4 minutes on medium heat. 

Wash the cherry tomatoes and cut them into halves. Drain the artichoke hearts and also cut them into halves. Cut the sun-dried tomatoes into strips. Wash the arugula. 

Make the dressing: Combine all of the ingredients for the dressing in a small bowl and stir well. 

Put all ingredients for the salad in a large bowl and add the dressing. Sprinkle with roughly chopped basil. 

Notes

If you don’t like arugula, you could also use baby spinach. 

Usually pesto is not vegan because it contains Parmesan. Fortunately, you can find many vegan brands these days. Check out your local health food store or the organic section in your supermarket. 

Stored in an airtight container, the salad lasts up to three days in the fridge. However, the arugula won’t be as fresh anymore, but the salad will still be good. 

If you can’t find vegan ravioli, you could also use regular pasta like penne instead.

Nutrition

Calories: 389kcal | Carbohydrates: 41g | Protein: 16g | Fat: 19g | Saturated Fat: 4g | Cholesterol: 36mg | Sodium: 886mg | Potassium: 919mg | Fiber: 7g | Sugar: 7g | Vitamin A: 4234IU | Vitamin C: 83mg | Calcium: 290mg | Iron: 10mg

https://veganheaven.org/recipe/vegan-ravioli-salad

ONE PAN MEXICAN QUINOA

DO YOU WANT TO MAKE THIS MEXICAN QUINOA A BIT SPICIER? 

Are you a fan of spicy food? Then add some chili powder or jalapeños to the Mexican quinoa. Or stir in some hot sauce before serving it. 

CAN I FREEZE THE MEXICAN QUINOA? 

Yes, no problem! Quinoa freezes really well. So you could even double the recipe and freeze some for later to have an easy dinner ready when life gets busy. 

Ingredients

1 small red onion, chopped

3 cloves of garlic, minced

2 bell peppers, chopped (I used an orange and a red one)

1 cup quinoa, uncooked and pre-rinsed

1 1/2 cup vegetable broth

3 cups canned diced tomatoes

1 15 oz can black beans, drained and rinsed

2 cups frozen corn

1 tablespoon paprika powder

1/2 tablespoon cumin

juice of one lime

2 green onions

1 cup fresh parsley, chopped

salt, to taste

black pepper, to taste

red pepper flakes

1 avocado, to serve

Instructions

Heat some oil in a large pot or pan and sauté the onion for 2-3 minutes or until it becomes translucent. Then add the garlic and the bell pepper and cook for another 2 minutes on high heat.

Add the rest of the ingredients except for the lime juice, the green onions, and the parsley.

Cover with a lid and cook for 20 minutes. As the temperature varies a bit, make sure to check once in a while that your quinoa is not burning or sticking to the bottom of the pan by stirring with a wooden spoon. If so, lower the heat. 

Then stir in the lime juice, the green onions, the parsley and season with salt, pepper, and red pepper flakes. Serve with avocado on top.

Nutrition

Calories: 338kcal | Carbohydrates: 60g | Protein: 13g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 829mg | Potassium: 984mg | Fiber: 13g | Sugar: 15g | Vitamin A: 3600IU | Vitamin C: 233.5mg | Calcium: 100mg | Iron: 3.2mg

https://veganheaven.org/recipe/one-pan-mexican-quinoa/

Thank you😊❤️❤️❤️❤️

[innovationshealthwellness]

Healthy Anti Inflammatory Foods

https://s-media-cache-ak0.pinimg.com/736x/5b/2d/f4/5b2df49b03881d624496516ec69dc0e7.jpg

Posted by Mina Minetto – Healthy Anti inflammatory foods

If you want to eat for long-term health, lowering inflammation is crucial.

Inflammation in the body causes or contributes to many debilitating, chronic illnesses — including osteoarthritis, rheumatoid arthritis, heart disease,Alzheimer’s disease, Parkinson’s disease, and even cancer.

That’s why, as a doctor and founder of the Kaplan Center for Integrative Medicine, I recommend my patients eat a diet focused on anti-inflammatory principles.

Recent research finds that eating this way not only helps protect against certain diseases, but it also slows the aging process by stabilizing blood sugar and increasing metabolism.

Plus, although the goal is to optimize health, many people find they also lose weight by following an anti-inflammatory eating pattern.

Here, I’m sharing the 11 principles I recommend everyone incorporate into their diet for optimal health:

1. Consume at least 25 grams of fiber every day.

A fiber-rich diet helps reduce inflammation by supplying naturally occurring anti-inflammatory phytonutrients found in fruits, vegetables, and other whole foods.

To get your fill of fiber, seek out whole grains, fruits, and vegetables. The best sources include whole grains such as barley and oatmeal; vegetables like okra, eggplant, and onions; and a variety of fruits like bananas (3 grams of fiber per banana) and blueberries (3.5 grams of fiber per cup).

2. Eat a minimum of nine servings of fruits and vegetables every day.

One “serving” is half a cup of a cooked fruit or vegetable, or one cup of a raw leafy vegetable.

For an extra punch, add anti-inflammatory herbs and spices — such asturmeric and ginger — to your cooked fruits and vegetables to increase their antioxidant capacity.

3. Eat four servings of both alliums and crucifers every week.

Alliums include garlic, scallions, onions, and leek, while crucifers refer to vegetables such as broccoli, cabbage, cauliflower, mustard greens, and Brussels sprouts.

Because of their powerful antioxidant properties, consuming a weekly average of four servings of each can help lower your risk of cancer.

If you like the taste, I recommend eating a clove of garlic a day!

4. Limit saturated fat to 10 percent of your daily calories.

By keeping saturated fat low (that’s about 20 grams per 2,000 calories), you’ll help reduce the risk of heart disease.

You should also limit red meat to once per week and marinate it with herbs, spices, and tart, unsweetened fruit juices to reduce the toxic compoundsformed during cooking.

5. Consume foods rich in omega-3 fatty acids.

Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis — conditions that often have a high inflammatory process at their root.

Aim to eat lots of foods high in omega-3 fatty acids like flax meal, walnuts, and beans such as navy, kidney and soy. I also recommend taking a good-quality omega-3 supplement.

And of course, consume cold-water fish such as salmon, oysters, herring, mackerel, trout, sardines, and anchovies. Speaking of which:

6. Eat fish at least three times a week.

Choose both low-fat fish such as sole and flounder, and cold-water fish that contain healthy fats, like the ones mentioned above.

7. Use oils that contain healthy fats.

The body requires fat, but choose the fats that provide you with benefits.

Virgin and extra-virgin olive oil and expeller-pressed canola are the best bets for anti-inflammatory benefits. Other options include high-oleic, expeller-pressed versions of sunflower and safflower oil.

8. Eat healthy snacks twice a day.

If you’re a snacker, aim for fruit, plain or unsweetened Greek-style yogurt (it contains more protein per serving), celery sticks, carrots, or nuts like pistachios, almonds, and walnuts.

9. Avoid processed foods and refined sugars.

This includes any food that contains high-fructose corn syrup or is high in sodium, which contribute to inflammation throughout the body.

Avoid refined sugars whenever possible and artificial sweeteners altogether. The dangers of excess fructose have been widely cited and include increased insulin resistance (which can lead to type-2 diabetes), raised uric acid levels,raised blood pressure, increased risk of fatty liver disease, and more.

10. Cut out trans fats.

In 2006, the FDA required food manufacturers to identify trans fats on nutrition labels, and for good reason — studies show that people who eat foods high in trans fats have higher levels of C-reactive protein, a biomarker for inflammation in the body.

A good rule of thumb is to always read labels and steer clear of products that contain the words “hydrogenated” or “partially hydrogenated oils.” Vegetable shortenings, select margarines, crackers, and cookies are just a few examples of foods that might contain trans fats.

11. Sweeten meals with phytonutrient-rich fruits, and flavor foods with spices.

Most fruits and vegetables are loaded with important phytonutrients. In order to naturally sweeten your meals, try adding apples, apricots, berries, and even carrots.

And for flavoring savory meals, go for spices that are known for their anti-inflammatory properties, including cloves, cinnamon, turmeric, rosemary, ginger, sage, and thyme.

Bon appétit!

[utterlyinevitable]

Below the cut you’ll find some five WIPs I’m planning on publishing within the week 😆

On The Subject of Love

“It was the right thing to do. If we didn’t… people would spend the rest of our lives forcing us together.” 

“So your relationship was a PR stunt…?”

“Absolutely not. I’m not a low-life, Becca.” He took pure offense that she could even entertain the thought he would do anything without a saturation of intention. “We tried because it seemed right. It seemed… inevitable... to try.”

“Huh, ok.” 

Ethan used her words against her. Inevitable was what they were. Does he feel the same way about their relationship that he felt about Harper? Surely he didn’t, but she’d have no way to ever know.

The Conference - Part 6

I was sitting at the table when he came out so I could finally pee. 

“Your coffee’s on the counter,” I said as I brushed past him. “I’m gonna order an omelette for breakfast, have a look at the menu if you want anything.” 

After freshening up a bit in the bathroom, trying very hard not to look too rough. I really didn’t expect to see him this early - at least I hoped to be somewhat dressed or showered at the very least, and not in an old tee and underwear. 

At the table across from my half full mug of coffee Ethan now sat with a shirt on. It seems we both had the idea to put ourselves together - the half dressed and graceful morning eyed versions of ourselves were a luxury saved for the most intimate of companions. I slipped into my room to throw on last night's shorts and made sure that my nipples weren’t too visible in this top. The revelation from last night that I was wrong to push him away had been eating at my brain. How much sweeter would this weekend be if there wasn’t all this tension?

Hurricane - Part 3

The rag tag team of doctor’s sat around Naveen’s large dining table in the wooden room with endless windows looking over the river. They had copious amounts of wine and Ethan’s homemade meat lasagna and garlic bread. Naveen sat at the head of the table, Sienna to his left with Elijah and Rebecca to his right with Ethan.

“How are you finding your interns, doctors?” Naveen asked with dazzling curiosity.  

“It’s…” Sienna began to say, not wanting to damper the evening with second-year struggles. 

“Challenging,” Becca finished for her. 

The Chief’s interest was piqued, “Oh?” 

“I know Dr. Ortega is brilliant but a bit impulsive.” 

“Sounds like someone I know,” Naveen joked.  

Becca continued, “She needs to think more before she acts sometimes.” 

“May I suggest taking your own advice, Dr. Lao?” 

“Oh shut up, Ethan. You know what I mean.” 

Hopeless - Part 2

“Ethan, open the door.” 

“Coming.” 

He threw his briefs and trousers on haphazardly and did up a few shirt buttons quickly. He could get away with this ungodly sight under the cover of sleeping. 

Becca was in panic mode. Harper Emery was quite possibly among the worst people who could walk in on them. Her keen knowledge of Ethan certainly made the situation worse - would she be able to derive their actions just by recalling Ethan’s faint post-sex musk? 

There was no time to panic. 

Harper was on the other side of that door impatiently waiting for it to be unlocked. How long had she been standing there? If college had taught Becca anything it’s that the brick of any large, mass produced buildings were not sound proof. 

Ohmygod. Ohmygod. Oh my god. 

TBA Prompt Request

“Hey! You didn’t even know who either of us were back then. Bryce was a shoulder to cry on in the supply closet when you made me feel like shit.” she bit back playfully, noticing his eyes darkened at the thought of her with anyone else. “What’s with that face?” 

“I don’t think he was professional at all” Neither are we, she thought to herself. If Becca did say those words out loud Ethan was sure to backtrack once again, and she didn’t want them going through another game of chicken between feelings and morals. Third year residency is only three months away and Becca has been trying her best not to scare him off before she makes attending and they can openly be together. 

“He was a friend. He’s still my friend.”

“A friend that wants to date you.”

“Ethan, that was almost two years ago. And anyway your adorable jealousy is misplaced. It should really be directed towards Rafael.” 

Without a moment of hesitation he bit out in shock, “You and the EMT!?”

_____________________

A/N: Which one are you most excited for?? 

@choicesficwriterscreations​

[ketoconnect]

Keto Food Pyramid

Keto Food Pyramid: High Fat, Low Carb Food List [What to Eat, Drink & Avoid]

Do you remember that food pyramid a lot of us were taught in elementary school? Not only has the government done away with the traditional food pyramid, but there is now a healthier alternative: the Keto Food Pyramid.

If you’re on a high-fat, low-carb meal plan like the ketogenic diet (AKA keto), this keto food pyramid is a must. It’s easy to understand, and it’s vital to keeping true to your low carb lifestyle.

Stick to this pyramid as you create your weekly keto grocery list, and your body will thank you.

Our Keto Diet Food Pyramid

This keto food pyramid is designed to get your body into a state of ketosis (and stay there).

Ketosis occurs when your body doesn’t have enough carbohydrates (sugar) to produce energy, so it instead turns to fat burning for energy. These fat cells are used to create ketones, which many scientists agree are more efficient energy sources than carbs.

What are the food groups on the keto food pyramid?

When adhering to a keto diet, there are low-carb food choices you should gravitate towards:

# Healthy fats

# Fatty proteins

# Non-starchy vegetables

# Certain cheeses, nuts, and seeds

# A little bit of fruit

However, this keto diet food pyramid also clarifies foods to avoid:

# Sugar

# Bread

# Pasta

# Vegetable oils

Healthy Fats and Oils

Most important to the keto food pyramid are healthy fats and oils. Around half of your calories should consist of these high-quality fats.

What are healthy fats? Well, the word “fat” can be a scary word. But that’s just because of the hard work of the sugar industry from the past seventy years. Fats are necessary to your body’s proper function. Low-fat diets are less efficient for weight loss, compared to low carb diets. Plus, a ketogenic diet supports heart health significantly better than low-fat options.

Also, look for fats that derive from animals, like butter and tallow. These incredibly nutrient-dense foods get a bad rep from misleading “science” about the dangers of saturated fats, but they’re great for feeling full and getting plenty of important nutrients in addition to good macro balance.

Plus, animal fats are the richest sources of heart-healthy vitamin K2, which many people are deficient in.

These are some of the best fat sources, when you’re on a keto diet:

# Ghee

# Grass-fed butter

# Tallow

# Lard

# Bone marrow or bone broth

# Extra virgin olive oil

# Cod liver oil

# Coconut oil

# Avocado oil

# Sesame oil

# MCT oil

You may notice several keto-friendly oils on this list. Whether you cook in these oils or use them as an ingredient, the above oils are your best friends.

Steer clear of vegetable oils. Despite their healthy-sounding name, vegetable oils have been linked with inflammation. This affects everything from your immune system to your heart health.

Fatty Proteins

Fatty proteins are important to the keto food pyramid and the body’s nutritional needs. Proteins are macronutrients, the building blocks of our bones, muscles, skin, and blood.

But there’s this common misconception — probably the most common among new keto dieters. Many try to get their bodies into a state of ketosis with the same amount of protein as fat — fifty-fifty. Unfortunately, it’s pretty hard to get into ketosis with that ratio. Keto is very importantly a moderate-protein, not a high-protein, diet.

How much protein should you eat in a meal while on keto? Aim for 25 percent protein with 75 percent fat. A typical keto meal includes about four or five ounces of protein.

Fatty fish, seafood, fattier chicken cuts, and eggs have moderate protein content while balancing with plenty of fat:

# Salmon

# Catfish

# Cod

# Shellfish

# Oysters and clams

# Eggs

# Chicken (thighs, wings, or legs)

Fish are also rich in omega-3 fatty acids, which come with their own health benefits, like improved heart and mental health.

There are also fatty cuts of red meat that you should regularly add to your meals:

# Veal

# Steak

# Lamb

# Pork

# Salami and pepperoni

Just like with your healthy fats, it’s important to know where your proteins are sourced from. Grass-fed beef and wild caught fish are two examples of quality sourced meats. On the other hand, salami and pepperoni are technically keto-friendly but carry some risks as ultra-processed foods.

Although you can tweak your macros to include lean meats, like chicken and turkey, without dropping out of ketosis, we’ve found that avoiding these is usually simpler. Super lean meats with high protein levels but no fat are more difficult to work into a normal keto diet meal plan. If you eat keto, swap breasts out with thighs, wings, or legs.

Non-Starchy Vegetables

Vegetables are rich in nutrients. They are important to every person’s overall health. We definitely want to keep non-starchy vegetables on our plate when we’re on the keto diet when we can, although different peoples’ need for vegetables may be higher or lower than the next person.

But many vegetables are not low-carb vegetables. Starchy veggies like potatoes, corn, and carrots are relatively high in carbohydrates. We instead look to the low-carb vegetables.

You may have heard avocados touted as a “superfood” in the past. Well, this is where the avocado’s magic powers are strongest.

Avocado is a tasty vegetable (sometimes considered a fruit) that is very low on carbs — mainly because it’s so high in fiber, and you have to subtract fiber from carbs to get your “net carbs”. Avocados also come with a host of unique benefits: healthy heart, healthy brain, and preventing diabetes.

What are the best vegetables to eat when on keto?

# Avocados (a staple of most keto diets!)

# Leafy greens, like spinach and kale

# Bell peppers

# Tomatoes

# Cauliflower

# Broccoli

# Asparagus

# Zucchini

# Eggplant

# Garlic

# Cayenne

# Celery

Don’t rely too heavily on vegetables. But a small portion of non-starchy veggies at every meal is ideal for low carb diets like keto.

Cheeses, Nuts, and Seeds

Another group of foods to have a little bit of every day is cheeses, nuts, and seeds. An odd pairing, yes, but these three foods have two things in common:

1. Cheeses, nuts, and seeds can all serve as keto-friendly snacks throughout the day.

2. Cheeses, nuts, and seeds should not be eaten in high quantities, but small amounts here and there are perfectly acceptable.

Unlike milk, cheese is low-carb and high in fat. Unprocessed cheeses like cheddar, mozzarella, cream, goat, and bleu are often best for digestion.

When looking for keto-friendly dairy products, make sure it’s full-fat dairy with close to zero carbs. Beyond cheeses, think about adding full-fat sour cream or Greek yogurt to your keto diet.

Should you go nuts for nuts? Yes!

Can I plant a seed in your mind about seeds? “Pro-seed,” I imagine you are saying. (See what we did there?)

Like most snacks, make sure you consume small portions. One or two ounces of these nuts and seeds should act as a great snack:

# Pecans

# Macadamia nuts

# Walnuts

# Hazelnuts

# Almonds

# Pistachios

# Cashews

# Peanuts

# Pili nuts (some of our favorites — these are 0-carb and super high in fat!)

# Brazil nuts

# Flaxseeds

# Chia seeds

# Hemp seeds

# Sunflower seeds

# Sesame seeds

Keto Friendly Fruits

You may think fruits have too much sugar to be keto friendly. Yes, fruits have natural sugars and can be slightly addictive. However, a few lower-carb fruits shouldn’t push you over your daily carb limit. And their health benefits are too good to pass up.

Here are some other fruits that have less than 10 grams of net carbs in a one-cup serving:

# Lemons

# Limes

# Blackberries

# Raspberries

# Strawberries

# Coconuts

Fruits are the smallest part of the keto food pyramid. If you’re not careful, fruits can kick you out of ketosis. Eating fruits can spike your blood sugar, and they don’t make you feel full for very long.

Fruits are filled with micronutrients. Nature has crafted fruits into something that we really want to eat. But make sure you keep fruits to a minimum when you’re on a low carb diet.

What to Drink on Keto

You need to stay hydrated! But with all these restrictions, what can you drink while on keto?

Water. Every day. Water is your new best friend. Find a good deal on a reusable BPA-free water bottle and keep it filled each day.

Although water is the absolute best liquid for anyone to drink — whether on keto or not — there are some other low carb drinks you can look for (some of which are great fat sources):

# Bulletproof (butter) coffee

# Sparkling water

# Tea

# Coffee

# Dry wines

# Hard liquors (in moderation)

# Bone broth

# Non-dairy milk alternatives

Obviously, all of these drinks must be unsweetened to qualify as low carb.

The best teas to drink are turmeric tea and green tea. Green tea is a potent antioxidant that may promote heart health. Black tea is also great for keeping macros in check and boosting your caffeine intake for the day (it’s what is served at most restaurants).

A popular variation on coffee among keto dieters is something called bulletproof coffee. Simply put, this means you add ghee (or butter) to your coffee, often paired with MCT oil.

When looking for non-dairy milk alternatives, check the net carbs. For instance, sweetened and unsweetened almond milk are right next to each other on the shelf, and only one of them is good for a low-carb diet plan.

High Carb and Other Foods to Avoid

Now that you have the keto food pyramid at your fingertip, its helpful to look at a list of “don’ts” when it comes to the keto diet.

Obviously, we’re avoiding carbs here. So here are some food choices that are high in sugars or carbohydrates in general:

# Bread

# Pasta

# Added sugar (refined or raw)

# Honey

# Pizza

# Fries

# Beans

# Rice

# Condiments high in sugar

# Higher carb fruits, such as apples or bananas

# Starchy vegetables like corn, potatoes, and carrots

# Hot dogs, hoagies, and hamburgers (because of the buns)

As far as drinks are concerned, do not drink sugary beverages, including sodas and sugary alcoholic drinks. Also avoid fruit juices and milk because of their sugar content.

Technically speaking, diet sodas are low carb. However, avoid them like the plague. Actually, the artificial sweeteners in diet sodas can have a few downsides in common with the plague.

In Summary

# The keto food pyramid offers an easy-to-understand visual of what to eat and what to avoid when you’re trying to maintain a state of ketosis.

# Focus on healthy fats, proteins, non-starchy vegetables, cheeses, nuts, and seeds.

# Avoid sugary foods and drinks, bread, pasta, milk, and fried foods.

[paulasldkjf-blog]

(scroll down for references)

I’ve heard stories of athletes in their 30s/40s getting extremely sick

seek medical attention if: short of breath, blueness in lips/fingers, choking sensation, persistent pain/pressure in chest, mental confusion

symptoms take between 2 and 14 days to appear after infection

people experience mild symptoms, start to get better, then go into severe symptoms and pneumonia around day 7

mild symptoms: impaired sense of smell/taste, upper-respiratory tract infection that progresses to a lower-respiratory tract infection, dry coughing (from the chest not the throat), sore throat, headache, fever, high temperature, tiredness, aches/pains, nasal congestion, runny nose, diarrhoea

severe symptoms: shortness of breath, blueness in lips/fingers

"Seriously sick coronavirus patients in New York state’s largest hospital system are being given massive doses of vitamin C — based on promising reports that it’s helped people in hard-hit China"

if experiencing severe symptoms take 1500mg vitamin C every 6 hours (food-sources are not effective at high dosages, only liposome vitamin C will work: https://au.iherb.com/pr/SunLipid-Liposomal-Vitamin-C-Naturally-Flavored-30-Packets-0-17-oz-5-0-ml-Each/90757)

"fatality rate was 14.8% in people 80 or older ... 1.3% in 50-somethings, 0.4% in 40-somethings, and 0.2% in people 10 to 39"

"A new study found the SARS-CoV-2 virus was detectable in aerosols for up to 3 hrs, up to 24 hrs on cardboard and up to 2-3 days on plastic/stainless steel."

home-made sanitiser recipe: "mix two parts 95% non-denatured (denatured contains toxic elements to prevent drinking) ethanol ... with 1 part aloe vera gel"

fabric over the mouth/nose should help against the virus contained in water-vapour in the air

weaken immune system: alcohol, sugar, stress

strengthen immune system:

adequate sleep

moderate exercise (intense exercise temporarily weakens the immune system)

spending time in nature

vitamin D (sunlight (sunscreen blocks vitamin-d intake), organ-meat) cuts risk of respiratory tract infection by 50%

hot bath/sauna

200-500mg vitamin C /day (1 orange contains 50mg or https://au.iherb.com/pr/California-Gold-Nutrition-Gold-C-Vitamin-C-500-mg-240-Veggie-Caps/61866)

vitamin A (fermented codliver oil (1t/day), organ meats https://www.ebay.com.au/sch/i.html?_from=R40&_trksid=p2047675.m570.l1313.TR10.TRC0.A0.H0.Xblue+ice+cod+liver+oil.TRS0&_nkw=blue+ice+cod+liver+oil&_sacat=0)

fermented vegetables (high vitamin-c content + other)

garlic and onion

bone-broth (boil bones for 3 hours)

saturated fats (butter, coconut oil, meat fats, cream, cheese)

mushrooms (chaga, shiitake, maitake, turkey tail; https://au.iherb.com/pr/Four-Sigmatic-Superfood-Blends-10-Mushroom-Blend-2-12-oz-60-g/82309?rec=iherbtest-pdp-related&gclid=Cj0KCQjw6_vzBRCIARIsAOs54z47x95jolkYlc6bTCbEnxc_5MEJlm14Q1UmX5Okc5rNSqsHLrXnhywaAiiUEALw_wcB&gclsrc=aw.ds)

berries

magnesium

essential oils

coconut oil

zinc

ground flaxseed

elderberry

licorice root

activated charcoal

chloroquine/hydroxychloroquine

peptides

oxide therapy

fermented vegetable recipe: 2g salt per 100g water (or 2.5g for warmer climate); fill jar with vegetables up to 2.5cm from the top, add salt-water up to 1.25cm from the top; taste-test every three days (or every day in warmer climates) until the taste is right, then refrigerate; they keep for months in the fridge; it should never smell/taste 'off' or be slimy; to prevent build-up of CO2, loosen/release the jar-lid every few days (fermentation-kit: https://www.nourishmeorganics.com.au/collections/cultured-vegetable-starter-cultures)

======================== SYMPTOMS/SEVERITY OF THE SICKNESS

"About half of the 109 Covid-19 patients (ages 22 to 94) treated at Central Hospital of Wuhan, researchers there reported, developed acute respiratory distress syndrome (ARDS), in which fluid builds up in the small air sacs of the lungs" [1]

"About 5% of all COVID-19 cases need intensive care, and without it, all of them will die" [3]

"If you're starting to feel severely sick though, if you're getting short of breath, if you're having any blueness in your lips or in your fingers, if the illness just feels like it's taking hold of you, you do eventually have to go in because there are interventions in the hospital that are extremely necessary" [7.1]

"They've also noticed that the progression of the illness to the severe illness seems to be happening a bit later in the course. So, somewhere around that 7 to 10-day range. So, people will often start with sort of a mild upper respiratory tract infection, progresses to a lower respiratory tract infection. Then over the course of a week, progresses to the more severe illness where they start getting the inflammation and the acute respiratory distress syndrome or the ARDS. They've also noticed that the ARDS cases are not quite as bad, and a lot of times, the patients will actually recover from the ARDS, and then it'll actually be the dilated cardiomyopathy that gets them in the end. A cardiomyopathy is where your heart stops squeezing as well, basically. So, it doesn't squeeze as well as it normally does your ejection fraction, which is an estimate of how well your heart is performing decreases severely, and then patients end up dying of basically cardiogenic shock" [7.1]

if choking sensation, call doctor

every morning breath deeply and hold breath for 10seconds. If this can be done without difficulty/coughing all good [30]

impaired sense of smell [15, 44]

cough, fever, tiredness, dry cough, aches/pains, nasal congestion, runny nose, sore throat, diarrhea, difficulty breathing [39]

"These symptoms are usually mild and begin gradually" [39]

symptoms that indicate severity and warrant seeking medical attention: trouble breathing, persistent pain/pressure in chest, confusion, bluish lips/face [40]

symptoms take between 2 and 14 days to show up [40]

"you sort of get better, then it comes back, you sort of get better, then it comes back" [42]

"little bit of cough, headache, runny nose ... for first 36hours ... got a little bit worse with muscle aches ... day five ... fever, muscle-aches, pain everywhere" [42]

"98% had fever, 76% had cough, 55% had shortness of breath" [43]

"incubation period of maybe about a week or two, and then there was the illness that lasted for 8 days, and then there was the shortness of breath" [43]

loss of taste and smell, fever, dry cough that comes from your chest, shortness of breath ("If your chest becomes tight or you begin to feel as if you cannot breathe deeply enough to get a good breath"), persistent pain/pressure in chest, blush lips, mental confusion, headaches, digestive issues, body aches, fatigue, runny nose, sore throat and sneezing [45]

"One possible sign that you might have Covid-19 is if your symptoms, especially shortness of breath, don't improve after a week or so but actually worsen" [45]

"you get better before it gets worse" [46]

"common cold, my nose was was stuffy, I had ear problems, sinus problems ... got better ... got hit with the flu ... headache ... was getting better with the flu and that's when I got hit with the pneumonia ... can't take a full breath like you need to" [46]

"very mild persistent headache ... that was a friday, then saturday I started to feel gradually worse during the day ... got to the sunday ... full flu-like symptoms, weak, achy ... cough at that point and high temperature ... felt like I was starting to turn the corner ... breathing problems" [47]

ibuprofen/advil could make it worse [48]

MOST VULNERABLE: ELDERLY AND THOSE WITH PRE-EXISTING HEALTH PROBLEMS

"this virus has been worse in the elderly and quite mild in children. And we think that's probably due to some immunity that's cross over from the other coronaviruses, which we typically get when we're children. So, that immunity is lost as we become adults and we age" [7.1]

"The people most vulnerable to viral infection and death are the elderly and those with acute or chronic diseases." [7.2]

Patients who have been tested for SARS-CoV-2 are disproportionately those with severe symptoms and bad outcomes [33.3]

"fatality rate was 14.8% in people 80 or older" [11]

"1.3% in 50-somethings, 0.4% in 40-somethings, and 0.2% in people 10 to 39" [11]

"The age-related death risk probably reflects the strength, or weakness, of the respiratory system" [11]

AVOIDING CONTAMINATION

"A new study found the SARS-CoV-2 virus was detectable in aerosols for up to 3 hrs, up to 24 hrs on cardboard and up to 2-3 days on plastic/stainless steel." [6]

"It's an enveloped virus (with a thin plasma membrane), so easily broken chemically: killed by soap/detergents" [8, slide 17]

90% of virus dies after 6h of weak sunlight [8, slide 17]

home-made sanitiser recipe: "mix two parts 95% non-denatured (denatured contains toxic elements to prevent drinking) ethanol ... with 1 part aloe vera gel" [8, slide 44]

"20 seconds of thorough hand-washing can take one down" [9]

fabric over the mouth/nose should help against the virus contained in water-vapour in the air [15]

"Covid-19 transmits very early in infection, even before people start to become unwell." [41]

"“I don’t think we know,” said Weiss when asked about the immunity question. “I think they’re going to be immune for a while." Perlman said some other coronaviruses — the four that cause colds and flu-like illnesses — can be caught more than once. He wonders if people who had asymptomatic infection would not develop enough antibodies to be able to fend off the virus on a later exposure but might have a mild infection on a second go-round." [41]

STRENGTHEN IMMUNE SYSTEM

"the less toxins we put in ourselves, the healthier we get our intestines and our heart and our lung, and the more we sleep and the lower our stress, and the more we exercise and we're doing everything to get our immune system and our biology working well, then that has potential to be a long-term strategy of preventing infections. And I would say that has been borne out in my clinical experience." [7.1]

"if you strengthen your immune system you will be okay" [11]

"The common denominator is a compromised immune system. People with robust immune systems have a much lower infection vulnerability and, if infected, a much higher survival prognosis." [7.2]

THINGS THAT WEAKEN IMMUNE SYSTEM

"Excess alcohol consumption affects booth innate and adaptive immunity, leading to a significant weakening of your defences and heightening the risk of infections. Avoiding not only sugary drinks but sugar in general will also benefit your immune function, while a high sugar intake is associated with an increased mortality risk from all causes" [33.4]

"She covers the role of 5G in weakening the immune system" [14.2]

ADEQUATE SLEEP

"I don't know if there's anything that's really going to have as much of an impact on your immunity than sleep" [7.1]

recommends [11]

"Shorter sleep duration, measured behaviorally using actigraphy prior to viral exposure, was associated with increased susceptibility to the common cold" [38]

EXERCISE

" immunity will actually be slightly lower when I'm training really hard. So, movement, staying in shape but not overdoing it will be important when you think about exercise" [7.1]

"Exercise boosts your immune system in multiple ways, including causing white blood cells, which fight disease, to circulate more rapidly, allowing them to detect illnesses sooner" [33.4]

"excess sitting is a risk factor for disease in its own right and has even been linked to an increased risk of death from all causes" [33.4]

SPENDING TIME IN NATURE

recommends [15]

"In a study of 20,000 people, a team led by Mathew White of the European Centre for Environment & Human Health at the University of Exeter, found that people who spent two hours a week in green spaces — local parks or other natural environments, either all at once or spaced over several visits — were substantially more likely to report good health and psychological well-being than those who don’t" [22]

"time in nature — as long as people feel safe — is an antidote for stress: It can lower blood pressure and stress hormone levels, reduce nervous system arousal, enhance immune system function, increase self-esteem, reduce anxiety, and improve mood" [22]

STRESS

"Worry and panic and stress deplete vitamin A, which we need to fight the virus" [14.2]

stress/anxiety weakens the immune system [33.4]

HOT WATER IMMERSION / SAUNA

"increase your own heat shock protein production and enhance your immunity, and that's via the use of frequent sauna exposure" [7.1]

recommends [11]

"sauna practice ... increases the expression of heat shock proteins and also boosts white cell counts" [7.3]

Men that used the sauna 2-3x per week were 27% less likely to get pneumonia and those that used it 4-7x per week had a 41% reduced risk compared to men that used the sauna 1x per week [25]

"Here we discuss the potential benefits and mechanisms of active (i.e., exercise) and passive heating methods (e.g., hot water immersion, sauna therapy) to reduce chronic low-grade inflammation" [26]

"Scientists are not sure why saunas have such a dramatic impact on respiratory illnesses but the theory is that the heat generated by them eases airway obstruction." [27]

VITAMIN C

(1 orange contain 50mg vitamin C)

"Extra natural vitamin C such as Pure Radiance C – 1 teaspoon two times a day or 6 caps daily" [2]

"I recommend camu camu, a bushy riverside tree. One teaspoon of its cherrylike fruit in powder form has 760% vitamin C" [4]

“People that have more vitamin C are less likely to get the illness, and if they do get it they’re more likely to have a mild case.” [5]

"Only 200mg of vitamin C...reduced the death rate of elderly pneumonia patients by 80 percent.” [5]

"So, there's some studies that have shown that vitamin C, when it was given intravenously, decrease mortality and prevent the organ system failure in patients with sepsis" [7.1]

small studies have found vitamin-c to help with sepsis (life-threatening illness caused by the bodies response to infection) [8, slide 36]

'liposomal' Vitamin C is required, regular Vitamin C will not be effective, even in high doses. 20ml/day [7.2]

"I suggest taking 200-500mg oral vitamin C during cold and flu season" [7.3]

"To find a good-quality vitamin C product, look for an all organic food based supplement, or a USP grade vitamin C, produced in a GMP certified facility. A few good brands that fit these criteria include Whole Foods Food Sourced Vitamin C, American Nutraceuticals and OrthoMolecular Buffered C capsules" [7.3]

"High dose vitamin C was discovered by Linus Pauling to fight disease" [17.1]

recommends [19]

recommends [29]

"Your best source is fermented veggies like sauerkraut" [17.3]

"vitamin C, found in foods like broccoli and kiwi, exerts anti-viral immune responses as well as has antioxidant, immunomodulatory and anti-infectious effects" [33.4]

"Seriously sick coronavirus patients in New York state’s largest hospital system are being given massive doses of vitamin C — based on promising reports that it’s helped people in hard-hit China" [21]

"said his intensive-care patients with the coronavirus immediately receive 1,500 milligrams of intravenous vitamin C. Identical amounts of the powerful antioxidant are then readministered three or four times a day, he said." [21]

"The patients who received vitamin C did significantly better than those who did not get vitamin C" [21]

"natural absorption of vitamin C above an intake of about 200 mg decreases sharply by 50%" [49]

"Liposomes are phospholipid containing microscopic spheres that carry vitamin C at their core. Their absorption does not depend on vitamin C transporters like SVCT-1 but rather on direct fusion of the liposome with the small intestinal cells resulting in direct intracellular release of the vitamin C and eventually into the blood circulation." [49]

"allows it to bypass the slow vitamin C transporters present in the gut" [49]

"some products labeled as “liposomal" vitamin C don’t utilize “liposome” delivery at all" [49]

"A good liposomal vitamin C supplement should be  non-GMO and preferably use phospholipids derived from sunflower lecithin" [49]

"Choose a formed liposomal or a well made pro-liposomal supplement that contains vitamin C and a fatty substance (phospholipids or phosphatidylcholine), but does not include ascorbyl palmitate, ascorbyl oleate, or cetyl ascorbate as they offer no advantage over regular vitamin C" [49]

"A good liposomal vitamin C supplement should be  non-GMO and preferably use phospholipids derived from sunflower lecithin" [49]

high-quality liposome vitamin C: https://au.iherb.com/pr/SunLipid-Liposomal-Vitamin-C-Naturally-Flavored-30-Packets-0-17-oz-5-0-ml-Each/90757

high-quality (USP, GMP) non-liposome vitamin C (meaningless to take more than 500mg at one time): https://au.iherb.com/pr/California-Gold-Nutrition-Gold-C-Vitamin-C-500-mg-240-Veggie-Caps/61866

GARLIC AND ONION

recommends both [11]

recommends garlic [19]

"Onion and garlic are natural sources which are known to possess antiviral properties. It is well known that onion and garlic are rich source of organosulfur compounds. Organosulfur compounds like quercetin and allicin are associated with inhibition of viral infection" [23]

"As far as the research goes, garlic has immensely powerful anti-infective (i.e. suppressing dysbiosis and opportunistic overgrowth of microbes) properties" [33.2]

recommends garlic [33.4]

VITAMIN A AND D WORK TOGETHER

"when you take [vitamin A and D] together, that can be synergistic" [7.1]

"How vitamin D works synergistically with vitamin A" [14.2]

Vitamin D works with vitamin A to give us a strong immune system. [17.3]

VITAMIN A

"Fermented Cod Liver Oil – 1 teaspoon per day" [2]

"Vitamin A turns out has a whole diversity of ways that can improve immune function ... You definitely need to have some of it, but you don't have too much [7.1]

"eating liver once per week" [14.2]

"vitamin A (from animal foods) is critical for fighting disease" [14.2]

"egg yolks, butter, liver, and cod liver oil are good sources of vitamin A" [14.2]

"vitamin A is a powerhouse for fighting disease" [17.1]

"Foods high in vitamin A are pastured yolks, beef liver, lamb liver, cod liver oil, mackerel, salmon, pastured butter" [17.1]

"Vitamin A is a fat soluble vitamin, which means if you are taking a supplement, first of all it’s synthetic and not often absorbed by the body, but also can’t absorb if it’s not taken with fat" [17.1]

"Orange foods, high in beta carotene, like carrots, butternut squash, and pumpkin, are powerful vitamin A support as the beta carotene goes to your liver, where it is converted to vitamin A" [17.1]

"Vitamin A is our number one protection against viruses" [17.3]

"Best sources are cod liver oil, egg yolks from pastured hens, butter from grass-fed cows" [17.3]

high-quality codliver oil: https://www.ebay.com.au/sch/i.html?_from=R40&_trksid=p2047675.m570.l1313.TR10.TRC0.A0.H0.Xblue+ice+cod+liver+oil.TRS0&_nkw=blue+ice+cod+liver+oil&_sacat=0 [50]

VITAMIN D / SUNLIGHT

"vitamin D deficiency may actually be considered a risk factor for sepsis and inflammatory disorders" [7.1]

"The next one would be vitamin D. They've called it the pro-survival molecule and it's felt to be helpful to the immune system in states of excessive or chronic stress" [7.1]

vitamin d3 every day: between 5000 and 50000 international units [11]

vitamin D/K blend (5000mg daily) [7.2]

UV helps fight virus's

recommends sunlight [15]

"sunscreen blocks vitamin D from getting into our skin" [17.1]

"Foods high in vitamin D include pastured yellow butter, seafood, fish eggs, organ meats" [17.1]

vitamin D (sunlight, meat, egg) [19]

Analysis of 25 randomised controlled trials from around the world found that vitamin D supplementation cut the risk of respiratory tract infections by 50% in people that were deficient and by 10% in people with normal vitamin D levels. [20]

"Vitamin D supplementation was safe and it protected against acute respiratory tract infection overall. Patients who were very vitamin D deficient and those not receiving bolus doses experienced the most benefit." [24]

vitamin D intake may be harmful if not paired with vitamin k [51]

FERMENTED FOODS

recommends [7.3]

This podcast (40mins) explains fermented foods and nutrition in general. [14.1]

"Drinking home fermented kraut juice or fermented garlic brine are both great options" [17.1]

"People are finding that when they take the maximum tolerated levels of kraut juice daily, they don’t get sick. Each person’s maximum tolerated level is specific to them, the amount just before they see die off" (recipe: https://www.nourishingplot.com/2014/06/02/kraut-juice/) [17.2]

"Fermented foods and beverages, such as yogurt and kefir, are also beneficial. Consuming a probiotic drink has been found to reduce the incidence of influenza in children[vi] while eating yogurt fermented with Lactobacillus delbrueckii ssp. bulgaricus augmented natural killer cell activity and reduced the risk of catching the common cold among the elderly" [33.4]

fermented vegetable recipe:

increasing your nutrition too drastically can cause 'die-off' [17.5]

"die-off ... when these gut pathogens are killed, causing their cell wall to burst open and dump toxins previously contained inside the bacteria into the intestines ... can cause uncomfortable symptoms" [52]

fermented vegetable recipe: 2g salt / 100g water (or 2.5g for warmer climate); fill jar with vegetables up to 2.5cm from the top, add salt-water up to 1.25cm from the top; taste every three days (or every day in warmer climates) until the taste is right, then refrigerate; they keep for months in the fridge; it should never smell/taste 'off' or be slimy; to prevent build-up of CO2, loosen/release the jar-lid every few days. (fermentation-kit: https://www.nourishmeorganics.com.au/collections/cultured-vegetable-starter-cultures)

BONE BROTH

recommends [7.3]

"bone broth is an excellent immunity booster and detoxing protocol" [14.2]

recommends [17.3]

boil bones for 3hours

SATURATED FATS

"we need saturated fats to keep the lungs working well ... found in butter, coconut oil, meat fats, cream, & cheese" [14.2]

"Coronavirus has an affinity for the lungs, and the lungs can’t work without saturated fats, so eat plenty of butter and avoid all industrial fats and oils" [17.3]

MUSHROOMS

mushrooms (chaga, Shiitake, Maitake, turkey tail). "My favorite way to get a daily dose of immune-boosting mushrooms is through Four Sigmatic’s 10 Mushroom Blend" [7.3]

recommends [33.4]

BERRIES/FLAVONOIDS

recommends (herbacetin, isobavachalcone, quercetin 3‐β‐d‐glucoside, and helichrysetin) [33.1]

"Flavonoids, for instance, found in berries and onions, among other produce, reduce the incidence of upper respiratory tract infections" [33.4]

MAGNESIUM recommends [11] recommends [7.2]

ESSENTIAL OILS recommends [11] recommends [7.2]

COCONUT OIL "1 Tablespoon of coconut oil per day" [14.2] recommends [17.3]

ZINC

"Zinc deficiency we know is associated with immune dysfunction, including some pro-inflammatory cytokines, atrophy to thymus, reduction in T regulatory cells. So, personally, I started taking a zinc supplement, which I wasn't in the past. So, about 15 to 30 milligrams per day" [7.1]

if exposed to sickness, dissolve 4 zinc lozenges in mouth per day [7.3]

recommends [29]

GROUND FLADXSEED flaxseed ground (if not ground it can't be digested, 2Tbsp twice/day) [7.2]

ELDERBERRY

elderberry in the form of juice, tea, tinctures, and supplements [7.3]

"Elderberries are commonly used with the onset of of a virus as it stops a virus from mutating inside the body. It is not recommended for the coronavirus due to an increase in cytokines." [17.1]

"Elderberries, small, dark purple berries grown on the Sambucus tree, are well known for their cold and flu-fighting properties" [33.4]

LICORICE ROOT licorice (1500mg / day) [7.2] recommends [7.3] recommends [33.1]

ACTIVATED CHARCOAL recommends [11] recommends [7.2]

CHLOROQUINE/HYDROXYCHLOROQUINE

"chloroquine works against sars-cov-2 in human cells" [8, slide 18]

"hydroxychloroquine was found to be more potent than cloroquine ... a loading dose of 400mg twice daily of hydroxychloroquine sulfate given orally, followed by a maintenance dose of 200 mg given twice daily for 4 days is recommended for sars-cov-2 infection" [8, slide 20]

"common side effects [of hydroxychloroquine] include vomiting, headache, changes in vision and muscle weakness" [8]

overdoses of hydroxychloroquine are rare but possible [8]

"despite its small sample size our survey shows that hydroxychloroquine treatment is significantly associated with viral load reduction/disappearance in COVID-19 patients and its effect is reinforced by azithromycin" [28]

PEPTIDES

recommends [7.1]

"The most effective immune enhancement substance I am aware of is the Russian developed Peptide Bioregulator Vladonix (for thymus/immune system)" [7.2]

OXIDE THERAPY

recommends [7.1]

Dr John Bergman recommends ozone therapy (blood is extracted, oxygenated then injected back in. Vitamin C must be consumed 1.5hours later [29]

OTHER

Arsenicum album 30C and Camphor 1M as homeopathic defense: First take one dose (about 2 to 3 pellets) of Arsenicum album 30C. If your flu-like symptoms are significant contact your local MD, describe your symptoms, and see about getting tested for coronavirus. If the Arsenicum album 30C helps alleviate your symptoms, continue dosing this remedy two to three times a day, for three days or more. If your flu-like symptoms are not being alleviated by this remedy however… Then take one dose (about 2 to 3 pellets) of Camphor 1M, from two times a day to every four hours (depending on the intensity of your symptoms), for three days or more. If neither the Arsenicum album or Camphor help reduce your symptoms within a few hours, contact me or your local homeopath as soon as possible. Early intervention is crucial. [2]

"Emu oil – 1 teaspoon two times a day" [2]

"CHAMP Pro Plus – From ½ to 1 scoop daily in water (GALT, Gut Associated Lymphoid Tissue, regulates almost 70% of the immune system.)" [2]

"NotaSan 4X – 2 drops rubbed over the tonsil areas of the upper neck or snorted up the nose, three to six times a day, to help reduce cold, flu, sinus, or allergy symptoms when they arise." [2]

"Unfortunately, we do not know how long this immunity lasts. We already observe multiple strains of COVID-19, and will see many more, due to the large number of carriers." [3]

'Flattening the curve' is not a viable option. The virus is predicted to infect >40% of people it comes in contact with. In order for the 'curve' to be flattened to a point where our care/treatment facilities are not exhausted, it would have to stretch over an unrealistically long period (the article estimates 10 years). The article considers containment (eradication via preventing the spread until those infected are identified and cured) as the only option [3]

"Why doesn't the government, the CDC, offer any nutritional or dietary advice? Think about it." [4]

olive leaf extract [7.1]

hot soups, ginger, root vegetables, hot liquids, conscious breathing (breath out twice as long as you breathe in) [11]

"All of the nutraceuticals, other than the peptides, can be purchased at the Swanson Vitamins website. It is essential you use the specific products listed (referencing a list displayed below the quote, on the website I've taken it from) as each has the required potency and high-quality ingredients necessary to be effective. This is especially true of the liposomal Vitamin C. Regular Vitamin C will not be effective, even in high doses." [7.2]

beta glucan / beta right (500mg) [7.2]

"His research has shown that a specific combination of micronutrients can support and enhance the immune system. In addition to vitamin C, they include vitamin A, vitamin E, vitamin B6, vitamin B12, folic acid, magnesium, calcium, and iron" [7.2]

"What my Chinese herbologist friend specifically recommended was: Liposomal Vitamin C packets – 3x a day, L-Lysine 1000 mg – 3x a day, NAC 1500~1800mg – 3x a day. Be sure all of the above are taken together" [7.2]

"For adults, drink 10 mls Silversol 4-6 times daily; 1-2 teaspoons of Umcka four times daily; 6 squirts of BioCidin LS 4-6 times daily; 1 cap 50,000 units Vitamin D x 4 days; 2 tablets of Iodine 25mg daily for 4 days; 5 ml Silversol 2 times daily if there is possible contact with a virus; 1000mg of Vitamin C daily; Briotech HOCL – use as a spray and you can ingest orally" [7.2]

"Vitamin D/K, Ancestral Supplements Thymus blend, liposomal glutathione, colloidal silver, oil of oregano" [7.2]

Echinacea [7.3]

"John Douillard’s Decoction Tea Instructions: Soak 1 tablespoon of [slippery elm bark, marshmallow root, and licorice root] (you must source these herbs in a chopped, not ground, form) in 2 quarts of water overnight. Boil the mixture down to 1/2 quart in the morning. Strain the mixture through a metal strainer (use a large spoon to push it through. Save the liquid and discard the herbs. Take 1 tablespoon of the liquid every two hours on an empty stomach for one month, sometimes two months if needed." [7.3]

"look for oregano oil that contains a natural carvacrol level of over 80%. The “fake” stuff at the grocery store or bulk supplement website is typically comprised of thymol or is simply an oil harvested from thyme, which doesn’t give you the same potent effect as an oil high in carvacrol. Finally, should you purchase the 100% pure version of oregano, be very careful: it is extremely caustic and can burn the skin or the mouth, so you must mix it into a carrier oil" [7.3]

antiviral: sulfate (cauliflower, broccoli, cabbage); terpenoids (cannabis & other herbs, block uptake of virus into cell); glutathione, glycine, selenium; herbs/spices; avoid glyphosate [19]

"selenium, either oral or Iv's" [29]

hot liquids kill it [30]

ensure mouth/throat is always wet (drink something every 15 mins) [30]

"Cistus tea has been found to thwart off viruses" [17.4]

"food-derived substance with proven coronavirus-inhibiting properties: Chameleon plant " [33.1]

"Natural substances which have been studied for Coronavirus infections include: Black Tea, Cinnamon, Resveratrol" [33.2]

"turmeric and its active ingredient curcumin" [33.4]

SARS-COV-2 is the virus that caused COVID-19 (stands for "coronavirus-2019")

"I’m not planning on forgetting that earlier this week Joe Biden told the American public that anyone “not at risk of being exposed to COVID-19” (not a real category of person) should go congregate in public, including in dozens of low-income senior centers, to vote for him"

gargling salt water could clear the throat of bacteria and prevent infections getting worse

========================== [1] https://www.statnews.com/2020/03/03/who-is-getting-sick-and-how-sick-a-breakdown-of-coronavirus-risk-by-demographic-factors/ [2] https://www.louisawilliamsnd.com/post/coronavirus-recommendations-update?utm_campaign=3a59df04-d55c-4561-8259-a2d7ec266e69&utm_source=so&utm_medium=mail&cid=7cd28690-a598-42af-abc5-feafcdce315b [3] https://medium.com/@joschabach/flattening-the-curve-is-a-deadly-delusion-eea324fe9727 [4] https://twitter.com/tao_lin [5] https://youtu.be/fwyAM7fCG44 [6] https://twitter.com/foundmyfitness [7.1] https://bengreenfieldfitness.com/transcripts/transcript-how-to-improve-immune-system/ [7.2] https://bengreenfieldfitness.com/article/lifestyle-articles/how-to-boost-immune-system/?preview=true [7.3] https://bengreenfieldfitness.com/article/nutrition-articles/shorten-cold-flu-duration/ [8] https://docsend.com/view/stajszk [9] https://www.theatlantic.com/science/archive/2020/03/biography-new-coronavirus/608338/ [11] https://www.blogtalkradio.com/askdrjohnbergman/2020/02/25/im-not-afraid-of-the-corona-virus [14.1] https://www.westonaprice.org/podcast/202-what-you-dont-know-about-ferments/ [14.2] https://www.westonaprice.org/podcast/232-protect-yourself-from-the-coronavirus-or-any-virus/ [15] https://www.youtube.com/watch?v=ym-WGOq96G0 [17.1] https://www.nourishingplot.com/2020/03/04/natural-treatment-against-the-coronavirus-what-you-need-on-hand-to-be-prepared/ [17.2] https://www.nourishingplot.com/2017/02/07/natural-flu-shot-prevention-support/ [17.3] https://nourishingtraditions.com/how-to-protect-yourself-from-coronavirus-or-any-virus/ [17.4] https://www.nourishingplot.com/2020/03/17/cistus-tea-for-virus-and-bacteria-support-shows-to-reduce-tick-and-mosquito-bites/ [17.5] https://www.nourishingplot.com/2019/06/04/die-off-and-vitamin-c-sources-for-chronic-illness-gaps-approved/ [19] https://t.co/jtN1BOeJcN?amp=1 [20] https://t.co/rpD72lacR7?amp=1 [21] https://nypost.com/2020/03/24/new-york-hospitals-treating-coronavirus-patients-with-vitamin-c/ [22] https://e360.yale.edu/features/ecopsychology-how-immersion-in-nature-benefits-your-health [23] https://pharmascope.org/index.php/ijrps/article/view/1738/2428 [24] https://www.bmj.com/content/356/bmj.i6583 [25] https://t.co/htUYo4bFZL?amp=1 [26] https://www.ncbi.nlm.nih.gov/pubmed/32139348 [27] https://www.telegraph.co.uk/science/2017/10/09/saunas-cut-pneumonia-risk/ [28] https://mediterranee-infection.com/wp-content/uploads/2020/03/Hydroxychloroquine_final_DOI_IJAA.pdf [29] https://www.instagram.com/drjohnbergman/ [30] msg mum sent (apparently info given to hospital staff) [33.1] https://www.greenmedinfo.com/blog/studies-find-natural-treatments-coronavirus [33.2] https://www.greenmedinfo.com/blog/medicinal-foods-and-beverages-protect-against-coronavirus-research-suggests [33.3] https://www.greenmedinfo.com/blog/fiasco-making-coronavirus-pandemic-takes-hold-we-are-making-decisions-without-rel [33.4] https://www.greenmedinfo.com/blog/who-five-ways-boost-immunity-fight-covid-19 [33.5] https://www.greenmedinfo.com/blog/top-four-antiviral-benefits-elderberry [38] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4531403/ [39] https://www.who.int/news-room/q-a-detail/q-a-coronaviruses#:~:text=symptoms [40] https://www.cdc.gov/coronavirus/2019-ncov/about/symptoms.html [41] https://www.statnews.com/2020/03/26/what-weve-learned-about-the-coronavirus-and-what-we-still-need-to-know/ [42] https://www.youtube.com/watch?v=uzJgPvukzTE [43] https://www.youtube.com/watch?v=UCG3xqtcL3c [44] https://www.youtube.com/watch?v=A4eu-h_owaI&t=4s [45] https://edition.cnn.com/2020/03/25/health/coronavirus-symptoms-list-what-to-do-wellness/index.html?utm_content=2020-03-28T07%3A58%3A01&utm_source=twCNN&utm_medium=social&utm_term=link [46] https://www.youtube.com/watch?v=G9oqvJ3iXGI [47] https://www.youtube.com/watch?v=CxQPCfeywXQ [48] https://www1.racgp.org.au/newsgp/clinical/ibuprofen-and-covid-19-what-gps-need-to-know [49] https://coremedscience.com/blogs/wellness/how-to-pick-the-best-liposomal-vitamin-c [50] https://www.westonaprice.org/health-topics/cod-liver-oil/cod-liver-oil-basics-and-recommendations/ [51] https://www.healthline.com/nutrition/vitamin-d-and-vitamin-k#section3 [52] https://justthrivehealth.com/blogs/blog/what-is-die-off

[chickenfriedrecipe1]

Chicken Alfredo Lasagna Recipe - Chicken Fried Receipe

Chicken Alfredo Lasagna Recipe

Ingredients

(for 6 servings)

4 boneless, skinless chicken breasts

4 teaspoons salt

4 teaspoons pepper

4 teaspoons garlic powder

4 tablespoons canola oil

3 cloves garlic, minced

½ medium white onion, finely chopped

2 cups heavy cream(480 mL)

½ cup shredded parmesan cheese(55 g)

1 cup fresh parsley(35 g), chopped

10 lasagna noodles, cooked

2 cups shredded mozzarella cheese(200 g)

6 strips bacon, cooked and crumbled

Preparation

Preheat oven to 350°F (180°C).

Slice each chicken breast in half lengthwise, then season with 1 teaspoon each of salt, pepper, and garlic powder.

In a big pan with high heat, heat the oil. Sear the chicken for about a minute on each side. Later, they will finish cooking in the oven.

In the residual oil (drain some if necessary), toss in the garlic and onions, stirring constantly until the mixture has started to brown.

Pour in the cream, stir until it starts to boil, then add the parmesan and parsley.

Cook for 1 additional minute, then remove from heat.

In a 9″ x 13″ (23cm x 33cm) rectangular baking pan, spread about ¼ of the cream mixture on the bottom.

Lay enough lasagna noodles to cover the sauce, then spread about ½ of the remaining cream mixture on top.

Place enough chicken breasts to cover the sauce, then sprinkle with half of the mozzarella, followed by half of the bacon and half of the parsley.

Repeat the layers once more, starting with noodles, sauce, chicken, bacon, parsley, and mozzarella.

Bake for about 25 minutes, until the cheese is golden brown.

Cool for about 15 minutes, slice, and serve!

How to freeze lasagna ?

Both baked and unbaked lasagna can really be frozen. Prior to freezing, make sure the lasagna is assembled in a disposable aluminum baking dish.

To ensure a fresh taste later on, wrap the lasagna several times in foil or plastic wrap before putting it in the freezer. The lasagna can be frozen for up to three months.

Nutrition facts

Total Fat 58g     

Saturated Fat 27g           

Cholesterol 157mg          

Sodium 1764mg               

Total Carbohydrate 57g

Dietary Fiber 3g               

Total Sugars 7g

Protein 55g

Vitamin C 4mg 

Calcium 894mg

Iron 4mg             

Potassium 569mg

Because homemade lasagna is happiness, your family and friends will be begging you to make more of this wonderful take on a classic recipe. So try out this recipe today and enjoy your wholesome and delicious meal together!

For more delicious recipes to check

Chicken Fried Recipe

chicken parmesan recipe

Chicken breast

Mamaws chicken and rice casserole

[eskitildim]

25+ Food That Will Shred Weight Easily

you can surprise if it’s feasible to lose weight while no longer giving up snacks. If you pick healthful, complete-meals options with a number of protein and nutrients, snacks may be quintessential to weight loss. Some can even assist hold you full in the course of the day and limit your cravings for bad foods. Here are 29 healthful, weight reduction-friendly snacks to feature for your weight-reduction plan.

1. Combined nuts

nuts are a perfect nutritious snack. They're related to a discounted threat of heart disease and might assist prevent certain cancers, depression, and different illnesses (1trusted source, 2trusted supply). In spite of being fairly excessive in fat, they are very filling. Numerous research recommend that consuming nuts carefully will let you lose weight (3trusted supply, 4trusted supply, 5trusted supply). Nuts provide an appropriate stability of healthful fat, protein, and fiber. They comprise a hundred and eighty calories in a 1-ounce (28-gram) serving, on common. Because they do not require refrigeration, they’re ideal for taking over the pass. 2. Crimson bell pepper with guacamole purple bell peppers are extraordinarily wholesome. Although all bell peppers are nutritious, pink types are specially excessive in antioxidants like beta carotene, capsanthin, and quercetin (6trusted source). They're are also wealthy in vitamin c. In truth, 1 big purple bell pepper incorporates over 300% of the day by day cost (dv) for this nutrient (7). Pairing 1 large purple bell pepper with three oz (eighty five grams) of guacamole provides wholesome fats and fiber even as keeping this snack's calorie depend beneath two hundred. 3. Greek yogurt and blended berries simple greek yogurt and berries make a scrumptious, nutrient-dense snack. In addition to being a top notch supply of calcium and potassium, greek yogurt is likewise excessive in protein (eight). Berries are one of the nice assets of antioxidants round. Devour a mixture of in another way colored berries to get an array of those powerful compounds (9trusted supply). Combining 3. Five oz (a hundred grams) of plain, complete-fats greek yogurt with 1/2 cup (50 grams) of combined berries affords about 10 grams of protein and below 150 calories. Four. Apple slices with peanut butter apples and peanut butter taste splendid collectively. Apples are high in fiber and polyphenol antioxidants that improve gut fitness and reduce heart sickness risk (10trusted supply, 11trusted source). Peanut butter may additionally have extra blessings for heart health. It's been proven to boom hdl (accurate) ldl cholesterol and decrease ldl (bad) cholesterol and triglycerides (12trusted supply). That said, peanut butter is fairly excessive in calories. Even though it commonly hasn't been linked to weight advantage, it is quality consumed carefully. A medium apple with 1 tablespoon (15 grams) of herbal peanut butter presents a pleasant stability of sweet flavor with crisp and creamy textures at below 2 hundred energy. 5. Cottage cheese with flax seeds and cinnamon cottage cheese, flax seeds, and cinnamon each have remarkable fitness benefits. Together, they're pretty healthful. Cottage cheese is high in protein and very filling, and complete-fats types boast conjugated linoleic acid (cla), a fatty acid connected to fitness benefits (13trusted source, 14trusted source). Flax seeds are beneficial for weight loss and blood sugar manipulate. They will also lessen breast cancer hazard (15trusted supply, 16trusted source). Cinnamon allows decrease blood sugar and can enhance intestine fitness (17trusted supply, 18trusted supply). Here's an easy recipe that offers about 15 grams of protein with fewer than 150 calories:

cinnamon flax seed pudding for this recipe, mix the following components in a small bowl:

half cup (80 grams) of cottage cheese 1 tablespoon (15 grams) of floor flax seeds half teaspoon (five grams) of cinnamon a sprint of stevia or different sweetener, if desired

6. Celery sticks with cream cheese celery sticks with cream cheese are a classic low-carb, filling snack. Celery contains luteolin, an antioxidant that reduces infection and can assist prevent most cancers (19trusted source). Five small celery sticks with 2 oz. (60 grams) of cream cheese harbors fewer than 2 hundred calories. 7. Kale chips kale is especially healthy, because it’s loaded with fiber and antioxidants like quercetin and kaempferol. Those compounds lower blood pressure and can lessen your risk of colon cancer (20trusted supply, 21trusted supply, 22trusted supply). A 1-cup (sixty seven-gram) serving of uncooked kale affords more than one hundred% of the dv for nutrients a, c, and k (23). This clean recipe for kale chips offers approximately a hundred and fifty calories:

kale chips substances:

1 cup (67 grams) of chunk-sized kale leaves 1 tablespoon (15 ml) of olive oil 1/four teaspoons (1. 5 grams) of salt guidelines:

blend all elements in a bowl. Vicinity kale portions on a parchment-coated baking sheet and bake at 350°f (175°c) for 10–15 minutes. Watch them carefully, as they can easily burn. Eight. Darkish chocolate and almonds darkish chocolate and almonds make a wealthy, pleasing, and portable snack. Darkish chocolate is loaded with flavanols which could lower blood stress and reduce heart sickness danger, supplied the chocolate consists of as a minimum 70% cocoa solids (24). Almonds are high in heart-healthful monounsaturated fats and have beneficial results on blood sugar manage. Research additionally display that they can lessen appetite and help you shed pounds (4trusted source, 25trusted source, 26trusted source). Both darkish chocolate and almonds are excessive in magnesium. One ounce (30 grams) of every gives approximately three hundred energy in general, depending on cocoa content material. Nine. Cucumber slices with hummus cucumber and hummus move well together. Cucumbers incorporate cucurbitacin e, a compound which can have anticancer consequences (27trusted source). Hummus is crafted from chickpeas, olive oil, and garlic, which lessen irritation and can enhance heart health (28trusted supply, 29trusted supply, 30trusted source). One cup (52 grams) of sliced cucumbers dipped in three. Five ounces (100 grams) of hummus has about a hundred and eighty calories. 10. A chunk of fruit healthful snacks do not want to be complicated. Just a single piece of fruit can be fairly pleasant. Transportable, easy-to-eat fruits encompass bananas, apples, pears, grapes, grapefruit, and oranges. 11. Cherry tomatoes with mozzarella tomatoes and mozzarella cheese are a taste fit made in heaven — and they may be healthful, too. Tomatoes are rich in diet c, potassium, and lycopene, an antioxidant which can reduce your risk of cancer and coronary heart sickness (31trusted supply, 32trusted supply). Mozzarella is high in protein, calcium and diet b12. It can additionally lower coronary heart disease threat with the aid of raising your stages of hdl (exact) cholesterol (33trusted source). One cup (149 grams) of cherry tomatoes paired with 2 oz. (60 grams) of mozzarella cheese has beneath 2 hundred energy. 12. Chia pudding chia seeds are loaded with fiber and may be covered in all varieties of diets, consisting of vegan and ketogenic diets. They're additionally excessive in antioxidants that assist lessen inflammation and enhance heart health (34trusted source, 35trusted source). Despite the fact that they do not have a whole lot flavor, chia seeds do tackle an thrilling, jelly-like consistency whilst soaked in liquid. This snack has fewer than two hundred energy:

chia seed pudding

elements:

1 tablespoon (15 grams) of chia seeds 1/three cup (80 ml) of water 1 tablespoon (15 grams) of cocoa powder 1 tablespoon (15 grams) of peanut butter a pinch of stevia or different sweetener, if preferred guidelines:

combine chia seeds and water in a small bowl. Cowl and refrigerate for as a minimum half-hour. Stir in cocoa powder, peanut butter, and sweetener. 13. Difficult-boiled eggs eggs are one of the healthiest and most weight loss-friendly foods you can devour. They % masses of protein, as well as vitamins k2 and b12. Eggs are notably filling and might lessen the variety of energy you eat for plenty hours, which ought to help you lose weight (36trusted source, 37trusted source). Although their excessive cholesterol content gave them a terrible recognition for years, more recent studies advocate that moderate egg intake doesn’t have any effect for your threat of heart ailment (38trusted source, 39trusted supply). Two big, tough-boiled eggs contain approximately one hundred forty energy and 13 grams of protein. 14. Baby carrots with blue cheese dressing carrots are some of the pleasant assets of carotenoids, which include beta carotene, which your body can convert into vitamin a. The carotenoids in carrots can also reduce your hazard of most cancers, heart ailment, and cataracts (40trusted source, 41trusted supply, 42trusted source). It's a very good idea to pair carrots with a creamy salad dressing or dip due to the fact fat will increase your absorption of carotenoids. A 3. 5-ounce (a hundred-gram) serving of baby carrots with 2 tablespoons (30 grams) of blue cheese dressing affords about 2 hundred calories. Healthline resources take our unfastened three-query weight loss plan quiz our loose evaluation ranks the quality diets for you based totally for your answers to three short questions. 15. A chunk of cheese cheese is a delicious meals it's filling sufficient to be a snack on its very own. Even though cheese is high in saturated fat, its role in coronary heart disorder is doubtful. Some studies propose that saturated fats does not enhance your hazard of heart ailment (43trusted source, 44trusted source). Moreover, studies show that up to 2 servings of cheese consistent with day do not boost ldl (awful) cholesterol levels, even in human beings with improved degrees (45trusted source, 46trusted source). A 2-ounce (60-gram) serving of cheese provides about 14 grams of protein and two hundred energy. Sixteen. Healthful pork jerky or beef sticks beef jerky or beef sticks make remarkable high-protein, transportable snacks. That stated, it’s vital to select the proper kind. Some jerkies are loaded with sugar and preservatives. Red meat sticks generally don't comprise sugar, but many are made from low-best meat and incorporate other questionable elements. Look for jerky and red meat sticks made from grass-fed beef, with as few delivered ingredients as possible. Grass-fed pork contains more healthful omega-3 fatty acids than grain-fed beef (47trusted supply). Most pork jerkies and sticks contain approximately 7 grams of protein according to ounce (28 grams). A wide variety is to be had online. 17. Whey protein shake a whey protein shake is a superb snack when you need something large till your next meal. Research display that whey protein allow you to benefit muscle, lose fats, and enhance body composition (48trusted source, 49trusted supply, 50trusted source, 51trusted supply). Many exquisite whey protein supplements are to be had on-line. Look for sorts without delivered sugar. Here's a recipe for a shake that contains about one hundred fifty–200 calories and 20–25 grams of protein, depending at the kind of protein powder used. Whey protein shake substances:

8 ounces (225 ml) of unsweetened almond milk 1 scoop (30 grams) of whey powder a pinch of stevia or other wholesome sweetener, if preferred half of cup (one hundred forty grams) of overwhelmed ice for this recipe, combine all substances in a blender and process till smooth. 18. Canned salmon or sardines canned fish is a great, healthy snack that calls for no refrigeration. Salmon and sardines are extremely excessive in omega-three fatty acids that decrease your chance of coronary heart disease and different health troubles (52trusted supply, 53trusted supply, 54trusted source). Fish is likewise a extraordinary source of weightloss-friendly protein, potassium, and diet b12. Many types of fish also are excessive in magnesium. A three. 5-ounce (a hundred-gram) serving of salmon or sardines consists of 17–23 grams of protein and a hundred thirty–one hundred eighty calories. 19. Edamame edamame is a dish of steamed unripened soybeans. It's a notable snack for vegetarians or every body who enjoys their precise taste and texture. Edamame is rich within the antioxidant kaempferol, which has been proven to reason weight reduction and decrease blood sugar in animal research (55trusted source, 56trusted source). It's also excessive in folate and numerous minerals, which includes iron, magnesium, and manganese. One cup (a hundred and fifty five grams) of edamame has around 17 grams of protein and a hundred and eighty energy. 20. Marinated artichoke hearts marinated artichoke hearts are scrumptious and nutrient-dense. They’re a good source of fiber, nutrition k1, and folate. Studies recommend that artichokes assist guard the cells lining your arteries and comprise prebiotic fibers that nourish the beneficial micro organism to your intestine (57trusted source, 58trusted source). A three. Five-ounce (a hundred-gram) serving of artichoke hearts marinated in olive oil consists of approximately one hundred ninety calories. 21. Pear slices with ricotta cheese pear slices and ricotta cheese make a satisfying snack with a candy taste and creamy texture. Pears, in particular the peels, comprise polyphenol antioxidants which have robust anti-inflammatory residences (59trusted source, 60trusted source). Ricotta cheese is rich in protein and calcium. In a 12-week examine, older adults who fed on 7 oz (210 grams) of ricotta cheese day by day skilled enhancements in muscles and electricity (61trusted supply). A three. 5-ounce (one hundred-gram) serving of ricotta cheese with 1 small, chopped pear presents about 12 grams of protein and 250 calories. 22. Dried unsweetened coconut dried coconut is tasty, filling, and transportable. It is excessive in fats, which includes medium-chain fat that could boom metabolism, promote weight loss, and enhance brain characteristic in humans with impaired reminiscence (62trusted supply, 63trusted supply, 64trusted supply). Ensure to get the unsweetened kind, because many packaged alternatives harbor sugar. Unsweetened dried coconut packs about 185 energy in 1 ounce (28 grams). A wide sort of dried, unsweetened coconut is available online. 23. Turkey roll-ups turkey roll-u. S. A. Are delicious and nutritious. Turkey incorporates splendid protein, which helps you experience happy, preserves muscle mass, and burns extra energy for the duration of digestion than fats or carbs (65trusted source, 66trusted source, 67trusted source). The recipe beneath boasts approximately 20 grams of protein and one hundred eighty calories:

turkey roll-ups substances:

four slices of turkey breast 4 teaspoons (20 grams) of cream cheese four pickles or cucumber strips directions:

area turkey breast slices on a huge plate. Unfold 1 teaspoon (5 grams) of cream cheese on every slice. Place a pickle or strip of cucumber on each turkey slice and roll up. 24. Olives olives are one of the nutritious staples of the mediterranean food regimen. They're very high in coronary heart-healthful monounsaturated fats and provide effective antioxidants like oleuropein. The plant compounds in olives may reduce inflammation, insulin resistance, and cancer danger (68trusted source, 69trusted source). Relying on their size, 25 inexperienced or black olives have one hundred–one hundred seventy five calories. 25. Highly spiced avocado avocados are the various maximum nutritious and gratifying ingredients on the earth. Studies display that they could help lower ldl (terrible) cholesterol, enhance signs and symptoms of arthritis, and protect your pores and skin from sun harm, (70trusted supply, 71trusted supply, 72trusted supply). What's more, avocados are high in fiber, potassium, magnesium, and monounsaturated fats. Sprinkle half a medium avocado with salt and a sprint of cayenne pepper for a savory, filling snack with around one hundred thirty calories. 26. Ricotta cheese with cocoa powder ricotta cheese is as flexible as it's far healthful. It can be mixed with veggies and end result or baked into a casserole or cheesecake. It also works splendid on its very own, with only a touch of brought taste. Here is a short recipe for a fulfilling snack with 14 grams of protein and approximately 2 hundred calories:

ricotta cheese with cocoa

substances:

1/2 cup (125 grams) of full-fats ricotta cheese. 1 teaspoon (five grams) of unsweetened cocoa powder. A pinch of stevia or other sweetener, if preferred. Instructions:

vicinity ricotta cheese in a small bowl. Sprinkle with cocoa powder and stevia. 27. Solar-dried tomatoes sun-dried tomatoes incorporate more lycopene than everyday tomatoes (seventy three). What's greater, they're usually packed in olive oil, which allows your body take in more of their lycopene (74trusted supply). A 3. 5-ounce (100-gram) serving of solar-dried tomatoes packed in oil offers 170% of the dv for diet c and simply over two hundred calories. 28. Cantaloupe slices wrapped in prosciutto cantaloupe is a nutritious, tasty fruit. It boasts powerful antioxidants that combat infection, keep your eyes healthy, and reduce your chance of ailment (75trusted source, 76trusted source). Very excessive in vitamins a and c, cantaloupe is likewise an excellent supply of potassium. Combining cantaloupe with prosciutto (dry-cured ham) creates a balanced, candy-and-salty snack for below two hundred energy. Try cutting 3. Five oz. (a hundred grams) of cantaloupe into wedges. Wrap each wedge with 1 slice of prosciutto. 29. Closing night's leftovers if you have leftovers from a nutritious lunch or dinner, you may consume them as a snack. Just make certain to save your leftovers within the refrigerator to maintain them from spoiling quickly. The lowest line whilst your subsequent craving hits, intention for whole foods instead of extraordinarily processed, fattening options. Having a few wholesome and nutritious options in attain can stave off your urge for food and assist raise weight reduction.

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Natural Diet Plan for Diabetes Controle

What is Diabetes

Diabetes is a disease condition which increases blood glucose level. Insulin is a hormone which moves sugar from the blood into your cells to be stored or used for energy. The problem in diabetes patients is insufficient production of insulin or can not effectively use the insulin it does make. A healthy life patterns and diet plan help to manage diabetes. There are three types of diabetic Mellitus. 

Type 1 Diabetes - This is an autoimmune disease. Insulin produced by the body organ called the pancreas. In this type of DM, the immune system attacks and destroys cells in the pancreas unreasonably. This type normally diagnosed in children and young. 

Type 2 Diabetes - In this type of DM, your body resistant the insulin hormone. Then your blood sugar level is increasing. Though this can occur any age normally can be seen in middle or old age person. This is the most common type of DM. 

Gestational Diabetes -  This is a high blood sugar level during pregnancy. Placenta produces insulin blocking hormones and it is the cause for this type of diabetes. Usually, the disease condition goes away after the childbirth. But the mother has a chance to develop type 2 DM. 

Symptoms of the Diabetes Mellitus

Raising blood sugar changes your Symptoms. 

Thirsty - In a healthy persons body reabsorbs glucose as it passes through your kidneys normally. But there is a large amount of sugar level pass through the kidneys in diabetic patients. Because of that body produces a large amount of urine and the want to pass urine small frequently. Loss of body fluids as urine leads to thirst. 

Hunger - In your body foods convert to glucose and cells get energy from them. But in a diabetic patient, there are not enough insulin or body cells resistant to the insulin. Then glucose does not insert to the cells and no energy, the result is hungry. 

Dry mouth/Dry skin - Due to the frequency of urinating loss your body fluids. Then you may be dehydrated. Dehydration reason to dry mouth and dry skin.

Vision changing - Changing fluid levels in your body could make the swelled lenses. They change shape and difficult to focus.

Unhealing wounds - High blood glucose level damages to your nerves and poor blood floor. It causes late healing of your wounds.

Infections - Yeast is feed on glucose. Infections can occur in moistured areas of the skin like sexual areas. under the breast, and through the fingers.

Loss of feelings - Due to the damages of nerve endings can be absent sensations. 

Diet and the Diabetes

The most important part of the prevent or reduce symptoms of the Diabetic Mellitus is diet control or healthy diet plan. Well, planed healthy diet plan helps to keep blood glucose level in the normal range. Your eating plan should focus on what you decide to eat, how much you eat, and when you eat.

Someone with diabetes worried regarding their diet. They think now they cant take their favourite foods. But that is not true. You can take your prefered foods but under some conditions. You might need to eat smaller portions or less often.

However, the important thing is taking a healthy diet or follow a healthy diet plan suitable for your disease condition.

Foods for Diabetes

Fruits and vegetables - These have more vitamins and fibres also but low calories. You can choose variations. They will give you a flavour. Rainbow colour fruits and vegetables give you various nutrients. You can try low-carb vegetables, like mushrooms, onions, eggplant, tomatoes, Brussels sprouts, low-carb squashes, like zucchini and fruits like oranges, melon, berries, apples, bananas, and grapes.

Starchy Foods - Most people with diabetes afraid to take these foods like potatoes, rice, pasta and bread due to high carbohydrate level. carbohydrate converts to glucose in the body and increases blood glucose level. Some starchy foods having a low glycemic index. That kind of foods changes blood glucose levels more slowly. Examples are whole grain bread, whole-wheat pasta, red rice.

Proteins - You can take proteins from fishes and meats. Less red meats and fish high in omega-3 like mackerel, salmon and sardines are more suitable.

Dairy foods and alternatives - Milk, yoghurt and cheese are low fat but high in calcium. You can choose low sugar dairy productions.

Oils - Saturated oil increases blood cholesterol level. You can choose less saturated oils for your foods and it decreases the risk of heart diseases. 

Diet plan Method for diabetes patient

There are two types of healthy diet plan methods and can choose a method suitable for you. 

Plate Method

This is the method that helps to manage your portion size. This method shows the volume of the various food group you should take. The plate should be nine inches. The first half of the plate is nonstarchy vegetables, one-fourth of the plate is protein foods and another one-fourth of the plate is grain or other starch.  

Carbohydrate Counting method

In this method count carbohydrate which you take in one day. Carbohydrate is the main source of blood glucose level. When you counting the amount of carbohydrate will help you to manage blood glucose level and know how much insulin should you take. For this method, you need dietitians advice because carbohydrate amount which you need per day, change according to your physical activities and how you manage your blood glucose level. So you can not follow anyone's diet plan, it is only for you. 

Before choosing healthy diet plan for you, You should know which foods have carbohydrates, the number of grams of carbohydrate in the foods you eat and then add the grams of carbohydrate from each food you eat to get your total for each meal and for the day. 

This is can not do your self without good knowledge. So take advice from a dietitian.

Your daily healthy diet plan also may include small snacks between two main meals.

Foods for Controle Diabetes

Green Leafy Vegetables - These are rich in minerals, vitamins and nutrients like Vit-A, Calcium and Potassium. They contain the least influence on blood sugar levels. Examples are kale, spinach, collard greens, green beans etc

Whole Grains - These are consist of fibres help to delay digestive system prosses. When delaying the absorption control blood sugar level. These have a low glycemic index scale also. 

Fish - Fatty fishes are rich in omega-3. These are reduced risk of heart diseases and strokes. Fish are a better source of protein also. Examples are salmon, herring, mackerel, sardines etc.

Citrus Fruits -  Oranges, grapefruits, and lemons like fruits have antidiabetic effects. The best source of vitamin C. 

Cinnamon - Highly antioxidant action. Cinnamon is sensitive to insulin and decreases blood sugar level. 

Spices - Spices have glucose tolerant and anti-diabetic agent.  Fenugreek seeds, garlic, onion, turmeric, onions, mustard, curry leaves, garlic are examples. 

Nuts - Nuts also high fibre diets and contain low digestible carbohydrates. There is an ability to low blood sugar and insulin. Almonds, pistachios, walnuts, and hazelnuts are examples.

If you choose a healthy diet plan and follow advises when you take your diet, you will able to decrease blood sugar level and get a healthy life. 

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Let’s Fight Cancer!

According to nutritionists and various health agencies the following are considered as carcinogens (cancer-causing) foods that many of us have probably consumed:

1. Alcohol

Drinking alcohol can inflame and irritate the body's tissues and organs. As the body tries to repair itself, it can set off mistakes in the DNA and let cancerous cells grow.

2. Processed meat

Processed meat is preserved with the use of chemicals. Eating at least 50 grams of processed meat everyday can increase the risk of colorectal cancer by 18%. So hotdogs, bacons, tocino are a "NO NO".

3. Meats charred/cooked at a high temperature.

Cooking meat at a very high temperature for a long period of time can cause the formation of chemicals in the food. Ingesting it might lead to the growth of cancerous cells.

4. Red Meat

Eating a large of red meat specifically more than 18 ounces or 1/2 kilogram of meat every week can increase the risk of colorectal, pancreatic and prostate cancer.

What we eat can affect many aspects of our health including developing chronic disease such as diabetes, heart disease and cancer in particular. The following foods can help you to prevent and reduce the risks.

1. Cruciferous Vegetables 

It includes broccoli, cauliflower, cabbage, kale, bok choy, arugula, Brussels sprouts, collards, watercress and radishes. Most cruciferous veggies are rich in vitamins and minerals such as folate and vitamin K. Dark green cruciferous veggies also are an excellent source of vitamins A and C. They’re also rich in phytonutrients, plant-based compounds that may help to lower inflammation and reduce the risk of developing cancer. It also are rich in fiber and low in calories, a combination that will help you feel full and satisfied without overeating.

2. Citrus Fruits

It includes oranges, lemons, limes and grapefruits, in addition to tangerines and pomelos. Citrus fruits are also high in vitamin C, and are good sources of folate and thiamin. Vitamin C is a powerful antioxidant and protects the body from damaging free radicals. It is also required for the synthesis of collagen, which helps wounds heal and helps hold blood vessels, tendons, ligaments and bone together. Folate is necessary for cell division and DNA synthesis. Thiamin is a B vitamin important in metabolism.

3. Beans

Beans are natural source of antioxidants and phytochemicals, and research shows that regular bean consumption may reduce the risk of certain types of cancer. Beans unique composition of fiber, as well as important micronutrients and antioxidants, makes them an important food choice for many reasons, including their possible anti-cancer properties for certain types of cancer, including colorectal, breast, and prostate. 

4. Flaxseed

Flaxseed is a rich source of healthy fat, antioxidants, and fiber. The seeds contain protein, lignans, and the essential fatty acid alpha-linolenic acid, also known as ALA or omega-3. The nutrients in flaxseed may help lower the risk of diabetes, cancer, and heart disease. 

Today, flaxseed is available as seeds, oil, powder, tablets, capsules and flour. It is consumed as a dietary supplement to prevent constipation, diabetes, cholesterol, cancer, and other conditions.

5. Fatty Fish

Researchers are studying the effects omega-3 fatty acids have on delaying or reducing tumor development in breast and prostate cancer. It said that a study has found that a three-ounce portion of oily fish just once a week could help men to survive prostate cancer. Prostate cancer can be reduced by almost 60% with a higher intake of omega-3, the fatty acids found in oily fish. The researchers claimed that omega-3 reverses the effects of an inherited gene that can lead to the development of an aggressive form of the disease.

6. Tomato

Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits; studies show that tomatoes and tomato products may reduce your risk of heart disease and several cancers. This fruit is also beneficial for skin health, as it may protect against sunburns. They are also a great source of vitamin C, potassium, folate, and vitamin K. Fresh tomatoes are low in carbs. The carb content consists mainly of simple sugars and insoluble fibers. These fruits are mostly made up of water. The content of vitamins and plant compounds in tomatoes can vary greatly between varieties and sampling periods.

7. Carrots

The carrot (Daucus carota) is a root vegetable often claimed to be the perfect health food. It is crunchy, tasty, and highly nutritious. Carrots are a particularly good source of beta-carotene, fiber, vitamin K1, potassium, and antioxidants. They also have a number of health benefits. They’re a weight-loss-friendly food and have been linked to lower cholesterol levels and improved eye health. What’s more, their carotene antioxidants have been linked to a reduced risk of cancer. These are substances with powerful antioxidant activity that have been linked to improved immune function and reduced risk of many illnesses, including heart disease, various degenerative ailments, and certain types of cancer. Carrots are a good source of several vitamins and minerals, especially biotin, potassium, and vitamins A (from beta carotene), K1 (phylloquinone), and B6.

8. Garlic

Garlic grows in many parts of the world and is a popular ingredient in cooking due to its strong smell and delicious taste. However, throughout ancient history, the main use of garlic was for its health and medicinal properties Garlic is a plant in the onion family that’s grown for its distinctive taste and health benefits. It contains sulfur compounds, which are believed to bring some of the health benefits. It is low in calories and rich in vitamin C, vitamin B6 and manganese. It also contains trace amounts of various other nutrients and it also contains antioxidants that protect against cell damage and aging. It may reduce the risk of Alzheimer's disease and dementia. High doses of garlic appear to improve blood pressure for those with known high blood pressure (hypertension). In some instances, supplements may be as effective as regular medications. Garlic is delicious and easy to add to your diet. You can use it in savory dishes, soups, sauces, dressings and more.

9. Turmeric

Turmeric may be the most effective nutritional supplement in existence.It is the spice that gives curry its yellow color and has been used in India for thousands of years as a spice and medicinal herb. Recently, science has started to back up what Indians know for a long time, it really does contain compounds with medicinal properties. These compounds are called curcuminoids, the most important of which is curcumin. Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a very strong antioxidant. However, the curcumin content of turmeric is not that high. It’s around 3%, by weight. Most of the studies on this herb are using turmeric extracts that contain mostly curcumin itself, with dosages usually exceeding 1 gram per day. It would be very difficult to reach these levels just using the turmeric spice in your foods. Therefore, if you want to experience the full effects, you need to take a supplement that contains significant amounts of curcumin. Unfortunately, curcumin is poorly absorbed into the bloodstream. It helps to consume black pepper with it, which contains piperine, a natural substance that enhances the absorption of curcumin by 2,000%. The best curcumin supplements contain piperine, substantially increasing their effectiveness. Curcumin is also fat soluble, so it may be a good idea to take it with a fatty meal.

  10. Olive Oil

The health effects of dietary fat are controversial. However, experts agree that olive oil especially extra virgin  is good for you. Olive oil is the natural oil extracted from olives, the fruit of the olive tree. About 14% of the oil is saturated fat, whereas 11% is polyunsaturated, such as omega-6 and omega-3 fatty acids. But the predominant fatty acid in olive oil is a monounsaturated fat called oleic acid, making up 73% of the total oil content. Studies suggest that oleic acid reduces inflammation and may even have beneficial effects on genes linked to cancer. Monounsaturated fats are also quite resistant to high heat, making extra virgin olive oil a healthy choice for cooking. Extra virgin olive oil is loaded with antioxidants, some of which have powerful biological effects. Chronic inflammation is thought to be a leading driver of diseases, such as cancer, heart disease, metabolic syndrome, type 2 diabetes, Alzheimer's, arthritis and even obesity. Extra-virgin olive oil can reduce inflammation, which may be one of the main reasons for its health benefits. The main anti-inflammatory effects are mediated by the antioxidants. Key among them is oleocanthal, which has been shown to work similarly to ibuprofen, an anti-inflammatory drug. Some scientists estimate that the oleocanthal in 3.4 tablespoons (50 ml) of extra virgin olive oil has a similar effect as 10% of the adult dosage of ibuprofen. Research also suggests that oleic acid, the main fatty acid in olive oil, can reduce levels of important inflammatory markers like C-reactive protein (CRP). One study also showed that olive oil antioxidants could inhibit some genes and proteins that drive inflammation

A diet high in antioxidants may reduce the risk of many diseases, including heart disease and certain cancers. Antioxidants scavenge free radicals from the body cells, and prevent or reduce the damage caused by oxidation. The protective effect of antioxidants continues to be studied around the world.

References:

Bjarnadottir, A. (2019). Tomatoes 101: Nutrion Facts and Health Benefits. Retrieved (October 13, 2019) from: https://www.healthline.com/nutrition/foods/tomatoes

Bjarnadottir, A. (2019). Carrots 101: Nutrion Facts and Health Benefits. Retrieved (October 13, 2019) from: https://www.healthline.com/nutrition/foods/carrots

Dail Council of California. (n.d.). Health Benefits of Citrus Fruit. Retrieved on October 24, 2019 from: https://www.healthyeating.org/Healthy-Eating/All-Star-Foods/Fruits/Article-Viewer/Article/204/health-benefits-of-citrus-fruit

Gunnars, K. (2018). 10 Proven Benefits of Turmeric and Curcumin. Retrieved on October 13, 2019 from: https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric

Larson, H. (2018). The Beginner's Guide to Cruciferous Vegetables. Retrieved on October 24, 2019 from: https://www.eatright.org/food/vitamins-and-supplements/nutrient-rich-foods/the-beginners-guide-to-cruciferous-vegetables

Leech, J. (2018). 11 Proven Benefits of Garlic. Retrieved on October 13, 2019 from: https://www.healthline.com/nutrition/11-proven-health-benefits-of-garlic

Leech, J.(2018).11 Proven Benefits of Olive Oil. Retrieved on October 23, 2019 from: https://www.healthline.com/nutrition/11-proven-benefits-of-olive-oil

NHS Website. (2009). Oily fish and cancer. Retrieved on October 24, 2019 from: https://www.nhs.uk/news/cancer/oily-fish-and-cancer/

Nordqvist, J. (2017). How healthful is flaxseed?. Retrieved on October 24, 2019 from: https://www.medicalnewstoday.com/articles/263405.php

The Bean Institute. (n.d.). Beans & Cancer. Retrieved on October 24, 2019 from: https://beaninstitute.com/beans-cancer/

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Southwestern Sweet Potato Lasagna with Macademia Nut Cheese – Healthy, Plant-Based, Oil-Free, Gluten-Free, Grain-Free, Comfort Food Vegan Casserole Recipe

Advanced |  Servings: 8 |  Ready In: 90  minutes |  Yield: one 9×9 square pan

This vegan lasagna is everything you want it to be:  smoky, sweet, and incredibly comforting.  Made with layers of sweet potato “noodles”, Macadamia Nut Ricotta “Geez!”, hearty beans and peppers, and an easy fire-roasted oil-free tomato sauce — the flavors will hit all of the right notes.  Enjoy on its own, serve with Kale Avocado Salad and finish the meal with 5-Minute Chocolate Banana “I-Scream!”.

Ingredients

For the Oil-Free Kidney Bean Filling:

1 red onion, diced

1 bell pepper, seeded and diced

1 (15-ounce) can red kidney beans, drained and rinsed

3 cloves garlic, minced

salt and pepper, to taste

For the Lasagna:

2 medium Sweet Potatoes

For the Macadamia Nut Ricotta “Geez!”:

1 cup macadamia nuts (4 ounces)

1 yellow bell pepper, seeded

1 teaspoon lemon juice

2 tablespoons nutritional yeast

1 teaspoon dried thyme

1/2 teaspoon salt

2 tablespoons fresh chopped parsley

1/4 cup water, as needed

For the Fire-Roasted Cashew Chili Sauce:

1/2 cup roasted cashews, soaked at least 8 hours

1 (28-ounce) can fire-roasted tomatoes

2 tablespoons nutritional yeast

1 cup water

Thinly sliced sweet potatoes serve as the noodles for this gluten-free vegan lasagna

5-Minute Vegan Macademia Nut Ricotta Geez – Healthy, Plant-Based, Oil-Free, Gluten-Free, Raw, Grain-Free, Vegan Cheese Recipe

Fire-Roasted Cashew Sauce comes together quickly in the blender

How it’s Done:

Preheat your oven to 375F.

To Make the Oil-Free Kidney Bean Filling:  Pre-heat a medium sauté pan over medium-high heat.  Add the onion and bell pepper.  Cook until the onion starts to brown, about 7-8 minutes.  Add the garlic and sauté 1-2 minutes, until aromatic.  Add the red kidney beans.  Stir to combine.  Season with salt and pepper.  Remove from the heat and set aside until ready to assemble.

To make the Sweet Potato Noodles:  Use a mandolin to thinly slice the sweet potatoes into “sheets”.  I use a Japanese-style mandolin and set it on thickness “3”.  Submerge the noodles in water and keep them covered in water until ready to assemble.  This will prevent the sweet potato from oxidizing and turning brown.

To make the 5-Minute Vegan Macadamia Nut Ricotta “Geez!”:  Place all ingredients except the water in a food processor.  Pulse 15-20 times, until you get a light, fluffy consistency.  You don’t want to totally puree the mixture as you want to have a texture similar to traditional Ricotta cheese.  Scrape down the sides of the bowl and add water, as needed, to reach this consistency.  Set aside until ready to assemble.

To make the Fire-Roasted Cashew Chili Sauce:  In a food processor or blender, puree all of the ingredients.  Taste to adjust seasoning.  Set aside until ready to assemble.

To assemble and bake the Vegan Southwest Sweet Potato Lasagna:  Pour a layer of the Fire-Roasted Cashew Chili Sauce in the bottom of a 9×9″ baking dish (about 1/2 cup). Spread one layer of the sweet potato noodles.  Try to keep the sweet potatoes in a single layer as much as possible.  Spread 1/4 of the Oil-Free Red Kidney Bean Filling on top of the noodles.  Spread 1/4 of the Vegan Macadamia Nut Ricotta “Geez!” on top of that.  Add another layer of sweet potato noodles.  Pour on 1/2 cup of the Fire-Roasted Sauce.

Repeat: filling, cheese, noodles, sauce…three more times.  End with a top layer of sweet potato noodles.

Pour any remaining sauce over top.  Cover the lasagna and bake at 375F for 75 minutes, until the sweet potato is tender.  A knife should easily glide in and out.

Remove from the oven and let cool 10 minutes before slicing and serving.  Sprinkle with 5-Minute Vegan Cashew “Parm” if you like.

Chef’ Katie’s Tips

Oil-Free Mission: I’m on a mission to get rid of empty calories, and oil is the most calorie-dense food. For this recipe, roasted cashews and macadamia nuts add rich, nutty flavor, while also bringing healthy fiber and key nutrients. You can substitute with other roasted nuts and seeds (Brazil nuts, almonds, sunflower seeds are my favorites).

Freezer-Friendly: This lasagna is incredibly freezer-friendly.  Make a double-recipe, freeze extras after baking.  Thaw and reheat in the oven at 350F, covered, for 10-12 minutes.

Loaf Pan for Half: For a smaller portion, make the lasagna in a loaf pan.  This works great when cooking for one or two people.  You can make 2 loaf pans and freeze one for later.

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Thinly slice the sweet potatoes using a Japanese-style mandolin

Layer it up! Sweet potato, red kidney bean filling, macadamia ricotta geez… so goood

Spread of Vegan Macadamia Nut Ricotta “Geez!” between layers of sweet potato or pasta for vegan lasagna

Nutrition Facts

Nutrition Facts Servings 8.0 Amount Per Serving calories 464 % Daily Value * Total Fat 17 g 26 % Saturated Fat 2 g 11 % Monounsaturated Fat 10 g Polyunsaturated Fat 1 g Trans Fat 0 g Cholesterol 0 mg 0 % Sodium 694 mg 29 % Potassium 1199 mg 34 % Total Carbohydrate 71 g 24 % Dietary Fiber 15 g 61 % Sugars 12 g Protein 18 g 35 % Vitamin A 104 % Vitamin C 203 % Calcium 32 % Iron 30 % * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Shopping and Gear List

Macadamia Nuts Raw Whole (Style 1) Unsalted – 8oz

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Vegan Southwest Sweet Potato Lasagna Advanced |  Servings: 8 |  Ready In: 90  minutes |  Yield: one 9x9 square pan This vegan lasagna is everything you want it to be:  smoky, sweet, and incredibly comforting.  897 more words