#I avoid baked beans and scrambled eggs at all costs

[lemonynuggets]

I’m ready for another day working at art! *passes out immediately after getting out of bed*

[jenroses]

Cheap, low spoon cooking

My cooking tends to start with protein, and because of my food issues, that protein is generally meat, and if you argue with me about that, I’ll block you, because if you want to do a thread on low cost vegan cooking, go right ahead, you’ve got your own blog right there.  Holler if you want more specific instructions for any of these, and let me know whether you just need a basic recipe or “how to for a complete noob to the kitchen” or anything in between. 

1. Chicken

Chicken is at the top of the list for cheap and easy, because it can often be had for less than $1.50 per pound, and because many preparations of it can be done with less than 5 minutes of work (oven time not included.)

Basic: get whole chicken. Preheat oven to 450. Pull out giblets. Sprinkle salt on skin. Roast at 450 for 1 hour. Enjoy crispy skin, tender meat. Same method (shorter cooking time, about 45 minutes) works for bone-in skin-on thighs. With the whole chicken, you can usually make one bird into several meals, by using the meat for one meal, and making soup out of the bones and whatnot for the next meal.   If you get skinless boneless thighs, they’ll usually be a little cheaper than skinless boneless breasts. Don’t roast them, cut them up, drench them in a marinade, and pan fry the pieces. Serve with pasta or rice and stir fried veggies. 

2. Pork

Pork tends to range in price from $2.50 per pound up to $8 per pound. I’m usually getting pork shoulder for about $3 per pound. Shoulder and “country style ribs” are incredibly cheap and can be pressure cooked (instant pot) or slow cooked into pulled pork with seasonings, or you can get slightly fancier, make a marinade of coconut aminos and orange juice (or apple juice and apple cider vinegar, or rice wine vinegar, mirin, soy sauce, whatever, just make sure there’s some salt and some acid and some sweetness in the marinade to help tenderize the meat), and cut the shoulder roast into 3/4 inch thick steaks, cutting across the grain, then put in a bag or bowl with the marinade overnight. We add onions and garlic and shallots to the marinade because I can digestively tolerate them only if they’ve been soaking in acid of some sort for a while.  My favorite is to marinade in orange juice, coconut aminos, chilis, onion, garlic, etc. overnight, then pan fry the steaks, turning often, until golden brown. The resulting pork shoulder steaks get cut into strips and served a variety of ways--tacos, sandwiches, lettuce wraps, whatever. We usually use about 8 oz per person if there’s no fancy sandwich toppings, and 6 oz per person or less if making wraps or tacos. I have to have a little more energy for this method, and will often have someone else prep the aromatics. 

3. Eggs Even farm eggs, if you live anywhere near a rural area, can be had for less than 50 cents an egg, and regular conventional eggs have been $2 per dozen or less basically as long as I’ve been alive. Basic egg recipes can go from fridge to table in about 5 minutes. I usually get eggs from a friend whose neighbors have backyard chickens, for about $4 per dozen. A good nonstick egg pan + eggs is a fast way to get protein into you without spending all your energy doing it. Over easy, scrambled, omelet, or my kid’s favorite, egg in the hole... all cheap and incredibly fast.

4. Beef Most beef is not cheap, and has been getting steadily more expensive for years. That said, if you understand how to cook various less fancy cuts, and shop at a local butcher, chances are you can get your meat for far less than a typical grocery store. I rarely go for things like ribeye or filet. We’re all about the round roast, chuck roast and flat iron here. Also like the shank. I rarely spend more than $7 per pound on beef, usually closer to $6. But again, we’re shopping at a local butcher who sources meat locally and does all breakdown themselves.  Tricks: Look for a whole flat iron and ask the butcher to cut it. The method I ask for is “Please cut it off the silverskin and then into 6 oz portions.” This eliminates most of the gristle layer, leaving incredibly tender meat with a ton of flavor. The flat iron is from the chuck, but is a specific muscle that doesn’t get used a lot, so it’s very tender. Round roast, tip roast... these can be just salted and roasted very slowly (like, 200 F) if you have a meat thermometer with a probe that can stay in the meat, so that you roast it at very low temp until it comes up to about 110-120 degrees, then you take it out, turn the oven up to like 450, put a rub on the meat, and blast it at high heat until the probe is at 140. Then you let it rest for a while and come up a few more degrees, and what you get is a roast with a crust, as tender as the cut is likely to get while staying pink, which, cut thin, will be fantastic roast beef. If you don’t have a fancy thermometer, we usually start it high, then turn it down without opening the oven and let it go for an hour or so before checking with a cheap thermometer. But you can also cut into smaller pieces, marinade, and stir fry. You can ask the butcher to cut your roast into chunks for stir fry, if you aren’t up to the cutting.

Chuck, shank, and other tough cuts can be pressure cooked into super tender pot roast very quickly. Wine, mushrooms... We use cheap sulfite-free wine and whatever mushrooms are most affordable for this. 

 5. Lamb Lamb can be pricey, but we get a boneless leg roast (grass fed) at Costco for about $6 per pound, which is one of the best prices out there for grass fed meat. We use the roast in one of two ways: We either roast it low and slow like beef, serving it rare, or we cube it and pressure cook it with savory liquids and then serve it with coconut milk and curry paste over rice. So good.  6. Duck Our local Asian markets usually have whole duck for $3.50-ish per pound. It’s outrageously expensive literally anywhere else. Duck doesn’t cook like chicken, exactly... you must score the fat if you want it crispy, which means poking the fat without poking the meat. We roast at high temp, flipping as needed, to get a very crisp duck without drying out the breast. SAVE the drippings and use them in soup, or to cook eggs or potatoes in. Duck fat is like gold. So much flavor. 1 duck feeds 3 of us an indulgent amount of duck.  Cooking gadgets for reducing the amount of physical energy you need to cook things: I never, ever use slow cookers because even used properly they seem to create less flavor than the pressure cooker methods. Pressure cookers are like slow cookers for procrastinators. Things that normally would take all day take an hour. Things that would take a couple of hours will take 30 minutes. The amount of money you can save in cooking beans alone vs. canned will pay for it. Pressure cooker is often the difference between me making homemade stock and throwing the carcass away. They’re also about as efficient at transferring heat into meat as any form of cooking you can get, so the energy savings are not irrelevant. Instant Pot is $70-ish at Costco right now, I’m just saying.  An oven is helpful, but if you don’t have a full sized oven or can’t bend that way, a toaster oven can do a LOT. If you can get one that is large enough to cook a chicken in, you don’t need a larger oven if you aren’t doing large scale cooking. If you have a child who wants to learn to cook, a cheap toaster oven costs about the same as an EZ bake, but is an actual real kitchen device which can do real cooking. Spend a little more and get one with air circulation and a little more interior space if you can afford the counter space and the money.  I know people like air fryers, I’ve not seen the point. Very few things an air fryer can do that a convection toaster oven can’t, and the form factor is better for the toaster oven for cooking a reasonable amount of tater tots. (priorities!)

Food processor: If you find chopping things a barrier, food processors can slice and grate very quickly, and rinse off nicely without a lot of elbow grease. I don’t usually bother, but I have minions who will do chop prep for me. If you don’t, even a small food processor will be less taxing on sore joints than most chopping. If you want to make pastry, a food processor is a must if you have energy issues. 

Knives and a means to sharpen them: dull knives make cooking incredibly exhausting and tedious. Sharp knives make it all work so much better. The base price of the knife is less important than the condition you keep it in, as youtube will be happy to show you in a variety of mesmerizing videos. 

Meat thermometer: Sort by reviews, ignore any where the reviews are suspicious. My strong preference is for digital quick-read ($10ish) OR probe-style leave-in. ($20-ish) You want this for food safety AND so that you can avoid overcooking roasts. 

Cutting board: ideal is something with a groove (prevents juices from flooding the counter and contaminating everything) that runs around the edge. Cheap plastic boards can be convenient, I guess, but are harder to get reliably clean than wood, which tends to kill off germs. My favorites are bamboo. Not terribly spendy, super pretty, work very well. 

The pans I use: 9x13 pyrex baking dish for most of our chicken stuff dark enamel roaster (not huge unless you’re going to do turkeys) for beef roasts (very cheap) large baking trays lined with silpats (both bought at costco, idek, they’re ideal for tater tots and such and don’t get problems with sticking and are easy to clean)  Nonstick PFOA-free egg pan, sautee pan and 11 inch griddle. I think I spent $22 at Target on three egg-type pans of different sizes? Not particularly spendy, but you do need to replace them every 5 years or so. variety of saucepans and pots in stainless (I have cuisnart and Kirkland and they’re fine and last kind of forever barring disasters and sometimes even then. Can be bought second hand.) We use a lot of pyrex stuff because it’s convenient for leftovers and mise en place. If you have someone helping with chop prep, little dishes full of prepped things make the cooking go so much easier. But you can do that in regular dishes too, we’re just fancy that way (and I stg the pyrex breeds in the cupboard.)

I’ll talk starches if people want. 

[you-andthebottlemen]

24 - AU

“Request: Okay since you do AU's, hear me out: Harry Potter AU?”

Anon: I’ll do more than hear you out. Thank you SO much for this request oh my god I was so excited when I saw it. I’m a huge Harry Potter nerd and I had so many ideas right away. This was soooo fun. I hope you love it as much as I loved writing it. 

I could write the boys into Hogwarts forever, this is fantastic. I’m just imagining those photos of really young Van with his awful hair and bad teeth and it just fits? So well? 

P.S this is obviously about teenage Van. 

P.P.S clearly all HP ideas are not mine, they are JK Rowling’s.....like yeah. Anyway. ENJOY!! <3

*******

Your first year at Hogwarts was wonderful; the wizarding world was more alive than ever and every single thing you learnt blew your mind. You couldn’t believe what you could do. But the excitement soon faded when you realised that as you got older, you actually had to study, had to learn, had to pass exams. You weren’t very good at finding a happy medium between work and play. You often had your nose in a book, or you were watching Quidditch games, supporting your house. You blended into the background and always thought no one ever took any notice of you. As it happens, you were wrong. 

“Y/n, come to the match with me tomorrow. Hang out with us for a change!” Rhiannon pleaded, clinging to your arm. 

She was your best friend. Though since she’d started dating Bondy at the beginning of the year, you saw less and less of her. His friends were a massive distraction; none of them ever studied. Except the one in Ravenclaw, typical. 

Rhiannon was a good friend, she always tried to get you to hang out and do things. You were usually too shy or stressed out to oblige though. She was blonde and had big brown eyes that no one could resist. You always felt just a little jealous. She also had tattoos that she had to keep hidden under her robes. She’d enchanted them so they moved and swirled on her skin, it was amazing. Bondy was not what you’d have called a perfect match; he was weird. Like really weird. But yet somehow they fit together like two puzzle pieces. Even though she was a Gryffindor and he was a Slytherin. 

“Okay fine,” you said grumpily, dreading the antics that you knew were bound to go down. You still hadn’t let go of that time Bondy and his mates hid in the restricted section to smoke out the window where no one could see. The only time they’d ever be caught dead in a library was to muck around. 

“Yes!!” she hugged you, kissed your cheek then skipped off to class. You just smiled and shook your head. It was nice having someone being so excited to hang out with you.

You wandered the corridors, passing time before your next lesson; saying hello to the odd ghost that passed you by. You thought about all the charms you had left to practice that you still hadn’t nailed and groaned internally. That’s when a rushing body collided with yours, knocking you right to the ground.

“Hey watch it!” you spat, feeling the bruise that’d appear on your ass tomorrow, ache.

“Fuck, I am so sorry.” 

You looked up to see Van, one of Bondy’s friends. The leader of the pack. The ultimate trouble maker. Of course, it was Van. 

He held out his hand and you took it, letting him pull you up from the ground. He straightened out your robes for you and you fought the urge to swat his hands away. 

“You alright love? I’m so sorry, I-”

“I’m fine,” you interrupted. 

He stood there looking around like he didn’t know what to do. You stared at him for a bit. You looked at his awful but somehow still cute, fluffy and uneven haircut. His equally as horrific eyebrows. His long eyelashes. His pretty blue eyes. 

“Rhiannon said you’re hanging out with us as at the match tomorrow?” he asked, looking hopeful and swinging his arms around. 

“Yeah, she convinced me. Hope you guys don’t do anything stupid this time,” you replied, looking down at his skinny Gryffindor tie; clearly, he thought it was cool to do it up like that.

“Can’t promise that,” Van replied with a wink and a grin but his face fell when he realised you weren’t joking. 

“Um, yeah well, I’m glad you’re coming. See you later yeah? Sorry again y/n,” Van said before rushing off, late to class. Leaving you with the slightest blush on your cheeks that you ignored adamantly. 

.........

“Yeah, but like, if Van played Quidditch he’d probably fall off the broom or fly into the post or some shit,” Larry laughed, pulling his red and yellow beanie down over his ears.

“Oi nah mate, I’d be fuckin’ class!” Van argued back, his voice going all high.

“Wouldn’t I, y/n?” he said with a grin, shaking your arm. You just shrugged and the boys laughed at your lack of support. Van quietened down a little, almost like he was hurt you didn’t stand up for him for some reason. 

"Getting snacks," he mumbled.

Van stood up, tying his scarf around his neck and walked off.  

“I think he’s butthurt you didn’t agree with him,” Bondy said with a smirk, pulling Rhiannon onto his lap. You just looked at him with a raised eyebrow, still feeling shy.

Bob came and sat on your other side, taking Van’s spot. 

“Hey,” you smiled. 

“Hey y/n. Looking forward to the match?” he asked and you nodded. 

You liked Bob the best out of all the guys, he was your stereotypical Hufflepuff. He was quiet until you got him talking, always polite and had this wild curly hair that was somehow still well kept? He got teased by the boys sometimes but everyone loved him to bits. You felt the most comfortable with him, he wasn’t as much of a trouble maker.

Van came back and squeezed himself between yourself and Bob, offering him some Bertie Bots Beans to which he politely declined. Probably still scarred from when Larry force fed him vomit flavour. 

“None for you sorry, you didn’t say I’d be mad good at Quidditch,” he said, shaking his head and throwing some beans into his mouth. 

“Oh leave her alone Van, give her some damn beans,” Rhiannon said, rolling her eyes at him. 

“I’m just kidding love, here,” he smiled cheekily, offering you the box. You said thank you and picked out your favourite flavours, careful to avoid rotten egg. 

The match started and everyone cheered. It was Ravenclaw vs Gryffindor. Larry and Benji started yelling, trying to be louder than the other, somehow thinking that if they could out-yell each other, it was the same as their team winning. You looked at Van who chuckled at their competitiveness. You were surprised he wasn’t joining in with them. His nose was all red from the cold air. He looked kind of cute in his large fuzzy ear muffs but you quickly dismissed the thought. 

“I’m only competitive when it’s Larry I’m up against,” he said as if reading your mind. 

“I’ve seen,” you replied with a teasing smile.

You felt him shuffle closer to you and your arms touched. You didn’t move away, you just stole more of his beans without asking and he didn’t say anything about it. 

........

A few weeks had passed since you’d attended the match with Rhiannon and her gang. You’d finished your charms and were ready for exams in a months time. It was that quiet part of the semester where exams were just far enough away that no one was worried and there wasn’t much to do. 

You sat at the table in the great hall on your own, pushing some scrambled eggs around your plate, lost in thought. 

“Hey y/n,” Larry said as he slid in beside you, breaking your solitude. 

“Morning,” you replied, still looking at your eggs. Owls flew swiftly through the air around the hall, dropping off mail to those that were lucky enough. 

You had hung out with Rhiannon and the boys a few more times since the match. They’d accepted you as a part of the group and you had gotten more acquainted with their antics and how to avoid it. But you’d also learnt that you actually liked being around them. They were funny and kind and they never dragged you into trouble. Well, not really. 

“You okay?” he asked as he cut up a sausage. 

“Yeah, sleepy,” you responded, rubbing your eyes as you looked at him. 

Soon enough Bondy and Rhiannon bounced over and joined you. They took turns spoon-feeding each other porridge, Rhiannon purposefully letting some spill down Bondy’s chin so he’d look like a slob. 

“You two are gross,” Benji said as he sat down beside Bondy. 

Rhiannon then levitated a serviette into the air to wipe Bondy’s chin. 

“Goood mornin’,” Van said cheerfully as he plopped himself down across from you. He began shovelling food into his mouth and only stopped to flick some baked beans at Larry who fought back by pelting some toast. 

“Hey! Stop, don’t need the professors ducking any more points off you,” you said, trying to get between them before a full blown food fight broke out. 

“True. I cost Gryffindor like 25 yesterday. Got caught smoking in the toilets again,” Van admitted sheepishly and you rolled your eyes.

“Well, last week I got given 5 for answering a question right in potions for once,” Larry interjected in a very pompous tone. 

“Yeah, alone I’m probably responsible for Slytherin coming last in the house cup this year,” Bondy said casually. “They’ve caught on that I skip every magical history class and the other week I got dobbed on by a prefect for being in the Ravenclaw common room again,” he continued. 

Bondy was strange. He was the least ‘Slytherin’ Slytherin you’d ever met. He either spent his time with this lot or up in a common room that wasn’t his own. Yet at the same time, he fit in with his house perfectly. It was weird. You’d heard rumours in first year that he was what they call a ‘hat stall’. You took a mental note to ask him about it later. 

“Hey look at Sideshow over there! Gettin' his flirt on!” Van exclaimed, pointing over to where Bob was sitting at the end of the table with a nice looking girl who had curly hair just like his, but red. They were sitting close and talking quietly. You could feel the nerves a mile off. 

“Aw that’s cute,” you said happily. 

Just then Bob saw you all staring and he dropped a bit of egg off his spoon into his lap. 

“Nice one Bob. Real smooth,” Van teased as if he could hear him. 

“Someone’s jealous!” Rhiannon giggled and Van blushed, making everyone laugh.

After breakfast, you all piled out of the hall and began making your way to class. You bid everyone farewell and went your separate ways. You started to mentally run through the ingredients you needed for your potion today but were interrupted by Van running up behind you. 

“Hey, yn?” he asked, running his hand through his hair and licking his lips. 

Something you noticed he did all the damn time without realising. You looked at him and raised your eyebrows, implying that he continue. 

“So I know breaking the rules isn’t your thing. And I know you’ll probably tell me to fuck off... but you know that band I’m always on about?”

“The Weird Sisters?” You asked and he nodded, his eyes lighting up at the realisation you remembered. 

“Well, they’re playing in Hogsmead on Thursday night. We’re all going, me, Rhiannon and the lads. But I got an extra ticket for you? In case you wanted to come? You don’t have to, I know it’s not your thing but-”

“I’ll be there,” you said, before thinking. You were flattered he’d thought of you. He was right it wasn’t your thing, but how could you say no? He’d bought you a ticket and everything. 

“Really?” He grinned. 

“Not if you make me late to potions.”

“Oh, right. Yeah. Sorry. Catch ya later y/n?” 

“Yes. Catch you later, Van,” you smiled and walked off to class. You saw him throw his fist into the air when he thought you weren’t looking as if he’d just scored the quaffle through a hoop or something. 

.........

It was after lights out, you were meant to be in bed and getting your rest for the next school day. Instead, you were all congregated in a quiet corridor somewhere near some secret passageway Van had heard of. You’d all snuck out of your respective dormitories and met up over the last hour. You’d spent the day with the boys working out when each corridor would be empty so you could sneak out without being caught. 

"So if we go through there, we'll end up in Hogsmead?" you questioned, never having broken out of the school before. 

"Yep. Cool right?" Rhiannon said excitedly, you just stayed quiet, feeling nervous. 

The boys were dressed in black skinny jeans and leather jackets, clearly trying to look older than they were. It was weird seeing them out of their robes and sweaters. You'd just thrown on a dress and jumper, unsure of what attire the occasion called for. Besides, you didn’t bring many outfits to Hogwarts anyway; you’d never really had many occasions that called for nice attire. Your wand was firmly tucked into the pocket and you kept checking to make sure it was still there. A dress! With pockets! Now that's magic. 

The group began to tiptoe through the hallways and you lingered behind, keeping an eye out for any professors. 

"You look really pretty y/n, love the dress," Van whispered, hanging back from the others to walk in step with you. 

"Thank you," you smiled. He was sweet really, when he wasn't getting into a scuffle with the prefects or making jokes about the professors. 

You walked in silence for a bit, ducking behind a curtain at one point when you saw a ghost. 

"So you know how you're like dead organised and stuff? And you're good at everything?" he asked shyly and you chuckled. 

You were definitely not good at everything but you liked that he thought so. 

"I was wondering if maybe you'd help me practice my charms some time? Since you're dead smart. Can't get the damn things right, see. Last week I turned Larry's tie into a worm."

"Well, Benji is the dead smart one. But sure, I'd love to," you smiled at the thought of spending more time with Van, especially if he was going to be sweet like this. 

He smiled as if he'd won the lottery and walked off to the front of the group, taking his wand out from his belt. 

"Right. Here we are, lads. And uh...ladies," he said as he pointed his wand at a tapestry. 

Van waved his wand and said some incantation and the tapestry changed colour. He smiled and pulled it back, thrilled that it actually worked. Behind the sheet of fabric, there was a door, he pulled it open and held it for everyone. The tunnel was pitch black, you all illuminated your wands and plunged into the darkness. You couldn't shake the nerves that were hiding in the bottom of your chest. What if you got caught? Expelled?

Rhiannon leading the way, you eventually arrived at another door. Her and Bondy slowly pushed it open and you were relieved to find yourself, just as Van had promised, in an alleyway in Hogsmead. You smiled in excitement and Van winked at you before walking off to lead you all to the Three Broomsticks. 

The guy at the door looked mean, to say the least. You began to get all shaky, worried he'd catch you out for not only being underage but also for having broken out of the castle. Rhiannon held your hand, sensing your panic. Van and Bondy rocked up to him confidently and showed the tickets. 

"You lot look a bit young to be here," he said dubiously, his eyes darting between the seven of you. Your heart stopped. 

"Mate. You think we'd have the balls to break out of Hogwarts?" Van said with a laugh. "Of course, we're of age. Graduated last year," he finished seriously, deepening his voice. 

You couldn't deny, he was convincing. Charismatic and confident; traits that would get him far in life. The guy nodded and stepped aside to let you all in, you breathed a sigh of relief. 

"Nice one," you said to Van, winking. 

"I was shittin' bricks on the inside," he responded and you laughed.

The Three Broomsticks was larger than you remembered it ever being. Maybe there was an enchantment on it? Witches and wizards gathered from far and wide to watch the legendary band play. You felt out of place, never having heard any of their songs. The boys were buzzing, all jumping on the spot. They spoke a million miles an hour about the band and music in general, they were so into it. You just stood back and listened. 

Once people started crowding around the makeshift stage, definitely an enchanted add in...god magic was great, you and all the strangers squished together to get a good view. The pink and purple lights started to shine, you looked over at Rhiannon who was smiling. The silver glitter on her face reflected the lights and it was so pretty. She saw you looking at it and reached over and wiped some of it on your cheek bone. 

You stood with Bob and Benji as the band came out, strumming their guitars and strutting around. Larry and Van jumped around shaking each other’s shoulders and yelling in excitement, it made you smile and feel warm and fuzzy. Bondy stood behind Rhiannon, wrapping his arms around her and nodding his head to the beat. He always looked too cool for whatever he was doing. 

The music was loud and you didn’t really understand the fuss but you were enthralled none the less. You shimmied with Bob who was just as awkward as you were, it was fun. Bondy started to kiss Rhiannon’s neck and you could see her just melt inside. She kissed him and there was definitely tongue action happening. 

“Gross you guys, stop,” Benji said, turning up his nose at them. Rhiannon pulled away from Bondy and smirked. 

“Wanna join?” she said to him with a wink. His eyes went wide and he turned away, sending you all into a fit of laughter. She took Bondy’s hand and led him back through the crowd and you watched as they disappeared off out the back. Probably to make out. Oh, young love. 

You were left standing slightly to the side, alone and awkward. Just watching those around you. Van weaved his way through the crowd back towards you, he and Larry had managed to get right to the front. 

“Why’re you back here? Go have fun!” you said, not wanting him to miss out for your sake.

“Nah, I wanna have fun with you though,” he smiled, knocking his shoulder against yours lightly for effect. 

Van looked back out towards the band, his eyes glittering; he was completely in love with it. Without looking at you, his hand found yours and he squeezed it tightly before letting go. Almost like he was trying to comfort you. Your tummy flipped and you felt that fuzzy feeling come back. 

“I wish I was in a band,” he said with a sigh, you could only just hear it over the loud music. 

“You should start one, you and the boys. Larry could be your manager,” you suggested with a laugh, he turned to look at you. 

“Larry would kiss you if he heard you say that. No way in hell that lads’ gonna manage me,” Van joked back. 

“I’ll keep quiet then, don’t want Larry to kiss me,” you said. 

"Why not?" Van asked. 

"Um, guess he's not my type?" you replied awkwardly with a shrug, unsure of why he even asked. 

"What is your type then?" Van questioned. Oh god. 

"Erm..." you looked around awkwardly. 

Van moved closer to you and moved your hair behind your ear. Your heart rate picked up and you thought you were going to explode. You stared at him with wide eyes. The moving bodies around you disappeared. He laughed to himself at your inner panic and leant down to kiss your cheek. You felt the blush happen instantly. 

“Maybe I could be your type? I’d like that,” he suggested. 

You smiled at him and looked down at your shoes, nodding. His face twisted into a grin and he reached to hold your hand again. You and Van both looked back out towards the band. He lifted his free arm into the air and cheered for the band, but you both knew that wasn’t the only reason he was celebrating. You bit your lip to contain the the cheesy smile that was seconds away from spreading across your face.

Who’d have thought, you and Van McCann? Never-mind telling the boys off for their antics, you were now well and truly a part of it, and it was better than you could have ever imagined.  

[thaitung]

How the Continental Breakfast Went Intercontinental

Sparked by a post-Victorian travel boom and a desire to feed travelers cheaply, the continental breakfast is a staple of hotel hospitality.

My favorite hotel billboards have always been the ones that are Spartan but informative—a block text checklist on a low-lit marquee. For example, near my brother’s house in North Carolina there is a sign that reads: “FREE HBO. NO WIFI. ENJOY AT $40/NIGHT.” Another in my hometown in Pennsylvania reads: “CABLE N AIR. WEEKLY RATES AVAIL.” I drive past all of these signs until I read the three words I love more than any other: “CONTINENTAL BREAKFAST HERE”

When I am searching online for hotels, “free breakfast” is the first box I check in filtering out hotel options. I don’t even usually eat breakfast at home, truth be told, but I love a continental breakfast. Perhaps it’s the comfort of knowing that my next meal will be accounted for, or maybe it’s just that I like Cheerios served in their own bowl a lot. But whatever the case may be, one thing is for certain: if there is coffee available in a six-ounce Styrofoam cup and a freshly unwrapped pastry in a plastic display case, I’m happy.

But to the main questions: What exactly is a continental breakfast? And what’s so continental about it? Today, a continental breakfast generally consists of a breakfast station in a hotel offering pastries, cereals, and fruit or yogurt—sometimes with some heated trays of pancakes, scrambled eggs, and sausages. While the term is ubiquitous in the American landscape of hospitality, one can trace its roots back about 150 years to England.

A traditional English breakfast is famously heavy, consisting of cooked sausages with their wrinkled skin, egg yolks broken over potatoes and soupy baked beans, and heavily buttered toast to sop up the last remaining bits. High in fat, carbohydrates, and sugar, a large breakfast of this type in the morning gave enough sustenance to last throughout a working day for an Englishman. But during the Victorian era, the working class shifted from hard labor to more relaxed, fairer trades. This meant that the working bodies could have smaller meals throughout the day, not needing to eat so heavily at morning and night.

Another shift in breakfast attitudes came with the advent of commercialized ship travel and railroads. With these industries booming, tourism began to spread quickly. As travel became more accessible, costs dropped, and it was no longer reserved for the ultra-wealthy. And while rich tourists may have been more apt to dine out, more working-class folk chose to stay close to their hotels to save money. This meant hotels now had to begin thinking about their guests’ appetites for every meal, adapting breakfasts to their needs—even if it wasn’t the typical English cuisine.

The large meal at the beginning of the day just didn’t work for most French and Mediterranean palates. And as mentioned previously, it was working less and less for the modern English diet as well. By providing a set menu of democratically favorable options, hoteliers had a better chance of satisfying many, versus forcing guests to adhere to the English fry-up. And so British innkeepers adjusted their menus to the lighter choices, including pastry, fruit, and coffee. Thus, the “continental” in continental breakfast refers to Britain’s European neighbors and their preferred tastes.

Lucky for the hotel owners who serviced these European tourists, continental fare was cheaper and required less staff during the morning hours. Why pay staff to keep the kitchen running throughout a meal when you can lay out room-temperature baked goods and fruit for guests to grab at their leisure? Always looking to save a buck, hotel owners quickly began to advertise their breakfast offerings of continental fare, playing up the élégance of the French’s preference for a petit déjeuner.

This pared-down breakfast style caught on quickly and spread beyond the British Isles. With the uptick of transatlantic travel in the late 1800s, European eating habits found their way into the changing hospitality industry of America. While the continental craze of a smaller menu was favored by tourists, Americans at first were a little more ambivalent.

As one New Yorker notes in an 1896 Harper’s Weekly, “Hungry men have declined in numbers and influence, and European travel has had a depleting effect upon that fine old institution—breakfast.” But despite the lamenting American stomach, the continental breakfast made its way into the hotels of major cities and soon became a staple of American hotels.

Now, since the industrialization of postwar America and the extended shelf-life of most foods, most budget hotels offer some iteration of the classic continental breakfast. You, too, can enjoy the beauty of spongy Danishes and Froot Loops just like your ancestors did (more or less).

Recently, I spoke with the general manager of a Quality Inn outside of Pittsburgh, and it seems as though not much has changed since the advent of the continental breakfast for hotel managers. She indicated that her hotel’s mission, breakfast-wise, is to be as democratic as possible, offering a variety for all types of travelers, but not so much variety that items go to waste. They have to think about loss prevention, too, when considering mobile items like granola bars or whole fruit. “It’s really a balancing act,” she said. “You have to think about being accommodating in the moment, but not so much that people walk out the door with their Tupperware filled up.”

Though a continental breakfast isn’t a separate line item, it is enveloped into the room rate. At this particular hotel, that means about $3 of the nightly price goes to the continental breakfast. This small expense to ensure a meal for a guest in the morning can have a major return on investment. A marketing coordinator at the corporate office of Quality Inn told me, “Hotels at our mid-range level aren’t necessarily about quality—they’re about quantity. And what’s going to get the most people in the door other than low prices and some free food?”

And she’s right. In the competitive hospitality industry, a lot of a hotel’s favorability comes down to price. Ordering well means having less waste. Having less waste means room rates stay low to avoid having to absorb further costs. Having low rates means more favorability to the consumer. To ensure this balance, a GM orders on a monthly basis by looking at the manifest, projecting guest numbers, and deciding what and how much to order. If a lot of families will be staying one month, they’ll order more cereal and milk; if it’s a few business travelers, it may be fruits, breads, and coffee on the order.

What was once a subtle shift in menu options in England has become threaded into the fabric of American hospitality and the precarious nature of price wars among competing hotels. But at its heart, the continental breakfast is a humble ode to the unpretentious. Whether a hotel is two stars in Pittsburgh or four stars in Raleigh, typical menus include a variety of cereals, milks in steel pitchers (the labels usually handwritten with 2% or skim), pastries that are just unwrapped so the faint taste of cellophane still lingers on your tongue, and a blend of fresh and canned fruit contained under a sneeze guard.

For me, the continental breakfast has always been described as the standard of hospitality. Being able to sleep in and not have to go off-property for breakfast means I get to spend my vacation at my leisure. Sorry, but without the promise of unlimited stale coffee in the hotel lobby from 7:00 am to 10:00 am with 50 other strangers, it just doesn’t feel like a vacation to me. And maybe it’s not the most American thing about hotel tourism (I’m looking at you, Gideon Bibles), or the most glamorous (I’m looking at you, hot tubs), but planning the day ahead with my partner over a cup of coffee and a Styrofoam plate of fruit cocktail is usually the best part of the trip, in my opinion.

- Brett Braley (Taste)

[jesseneufeld]

8 Tips For Keto on a Budget

A criticism often leveled against the keto diet is that it’s more expensive than a “regular” (read: SAD) diet. There’s some truth to that. It does cost more to buy meat than ramen and beans. I personally spend more on groceries now than I did before finding Primal. Not only did I shift to buying different types of food, I also came to care more about food quality. I started choosing more pasture-raised meat and eggs, and more pesticide-free and organic produce and dairy.

However, my grocery bills haven’t changed noticeably since going keto. If you’re already eating Primally, your daily foods don’t have to change that much if you decide to try keto. You’ll remove some (okay, most) of the fruits and root veggies, and sub in more above-ground veggies and probably some healthy fats. It’s not a substantial overhaul. However, if you’re coming from a standard high-carb, lots-of-cheap-packaged-foods diet straight into Primal+keto, it can be a shock to the wallet.

Sure, I can tell you that this is an investment in your long-term health and spending more on food now means spending less on medical care later. I believe that. I also know that doesn’t help you today if you’re looking at your food budget and your fridge, now mostly empty after purging it of non-Primal, higher-carb foods.

If you’re committed to making Primal+keto work on limited funds, it can be done. Here are some tips for making it happen.

1) Buy What You Can Afford

With Primal+keto, there are ideals when it comes to food quality, and then there’s what fits your budget. Now is the time to call on the saying, “Don’t let the perfect be the enemy of the good.” Don’t stress about buying the best quality everything. Don’t forgo eating vegetables because you can’t always fit organic options into your budget. Non-pastured eggs still have more to offer nutrient-wise than a bagel for breakfast.

In terms of priorities, aim for better quality meat. (I’ll include tips for finding less expensive meat choices below.) Check the Monterey Bay Aquarium’s Seafood Watch to see which types of seafood are worth your money and which should be avoided altogether; don’t spend money on the latter.

For produce, check out the Environmental Working Group’s Dirty Dozen—the vegetables and fruits they recommend buying organic—and the Clean Fifteen that are safer to buy conventional. Of note to keto eaters, spinach and kale should be organic, but many of our keto-friendly faves make the clean list. Don’t stress if you need to choose conventional avocados, cauliflower, and broccoli.

Remember, too, that it’s not always necessary to look for the organic label even for the “dirty dozen.” If you’re buying from local farmers, ask about their practices. Many small farmers are pesticide-free or use organic practices but simply can’t afford the process of becoming organic certified (it’s quite expensive and arduous). The same goes for meat.

2) Don’t Menu Plan

I’m going against the grain here. Most articles on budgeting tell you to make and stick to a strict plan. I find, however, that it’s more cost-effective to let sales be my guide. I’d rather check out my local grocery stores and farmer’s markets, buy what’s cheapest, and make it work. Use apps that tell you where the sales are and buy accordingly. Sign up for the customer loyalty cards at the stores you frequent so they can send you deals and coupons.

I realize that this might sound stressful if you don’t feel confident in the kitchen. If you’re beholden to recipes, this doesn’t always work. (Of course, you can always look up recipes on your phone in the grocery store—I’ve done it a million times.) Remember that you can always default to making a Big-Ass Salad or an omelet or scramble.

3) Shop Around

Get to know the various supermarkets, specialty stores, and farmer’s markets in your area. Learn what’s the freshest, cheapest, and most likely to be available at each. While it’s convenient to do one-stop shopping, it might be worth the extra time it takes to make two or three different trips during the week to hit up different stores.

Think outside the traditional grocery store box. In many smaller communities, a “big box” store may have the largest selection of meat and veggies, including organic, and a wide variety of specialty products. In my town, Grocery Outlet is the best place to buy organic coconut oil and olive oil, and they carry lots of other keto-friendly staples like nut butters, grass-fed meat, and cheese at low prices.

If you have access to a farmer’s market, definitely make sure you check it out. Sometimes farmers will mark down their remaining items at the end of the day so they don’t have to pack it up. You won’t have the same selection, but you might score some deals.

Also look into local CSAs, farm stands, and meat purveyors who sell direct to customers. Again, you can often find ones that offer sustainable practices and high-quality products without the expensive organic label. Check out Eat Wild and Local Harvest to find farmers near you. I’m a fan of CSAs that sell “ugly produce”—the items that aren’t pretty enough for grocery stores but that are still tasty and nutritious—so it doesn’t go to waste.

Finally, check Facebook marketplace, Craigslist, and so on for people looking to sell backyard eggs for cheaper than the store. If you live in an area where people hunt, you might be able to score some meat this way during hunting season, too.

4) Skip the MCT Oil and Exogenous Ketone Products

Unless you have a medical reason to have very elevated ketones, these expensive products aren’t a priority. You don’t need them to do keto “right.”

5) Reconsider the Keto-fied Baking

Almond flour, coconut flour, arrowroot powder, erythritol, and so on can also be pricey. From a nutrient perspective, there are better ways to invest your grocery dollars. You don’t have to give it up entirely, but consider how big a chunk it’s taking out of your budget and whether it’s worth it.

6) Eat the Stuff that Other People Don’t Want

I’m talking organ meat, bone-in chicken thighs and drumsticks, sardines, and the like. The great irony is that these are some of the most nutrient-packed foods in the store, and you can often get them for cheap because the average consumer is looking for boneless, skinless chicken breasts. Good news for you!

Ask the butcher at your grocery store if they have organ meats or cuts that they aren’t going to put in the case because they aren’t popular enough. You might be able to snag cheap (or even free) bones for bone broth that way too—although probably less so now that bone broth has become such a trendy item.

If you’re squeamish about organ meat, remember that almost anything can be ground up in a food processor and mixed with ground beef for burgers or meatballs, or to be hidden in chili or meat sauce. Heart is an excellent place to start. It doesn’t have the distinctive strong flavor of liver or kidney, and it’s very affordable.

7) Your Freezer is Your Friend

Many items are less expensive if you buy them frozen—vegetables (especially off-season), berries, seafood—and they’re just as nutritious. Freezing also allows you to buy in bulk and freeze the extras, or prepare big batches of food and freeze smaller portions for later. If you have a chest freezer, look into splitting a cow or a pig with friends. This can sometimes land you a great deal on a pasture-raised animal.

Throwing away food is throwing away money. There’s no reason to waste food if you have a freezer. Most leftovers can be frozen if you’re not going to consume them immediately (though some things, like mashed cauliflower, don’t reheat well). If your avocados are on the verge of going bad, slice and freeze them. Blend fresh herbs with your oil of choice and freeze them in ice cube trays to add to soups and sauces later. Strain leftover bacon grease into a jar and freeze that, too.

My favorite freezer trick is to keep a large zip-top bag to which I add vegetable trimmings like the ends of carrots, celery, onions, and beets, and broccoli stems. I also keep the bones from all the delicious bone-in meat I’m cooking. (I always buy bone-in when I can—it’s one of Dr. Cate Shanahan’s Four Pillars of health.) This allows me to…

8) Make Your Own Bone Broth (and Nut Milk)

Bone broth is a hot commodity nowadays—no pun intended—and you can spend a pretty penny on it at the store… or you can just make it yourself out of stuff that other people are throwing away.

Whenever I cook a whole chicken (which is usually more cost-effective than buying just breasts or thighs), or when my aforementioned freezer bags fill up, I make a batch of bone broth in my slow cooker or Instant Pot. To store it, I freeze it in mason jars or silicone muffin cups. The latter makes broth “pucks” that are uber convenient for adding to dishes later.

Nut milk isn’t necessary for keto obviously. However, if you’re dairy-free and buying nut milk, you really have to try making your own. It couldn’t be easier, and I strongly prefer my homemade nut milk (a blend of almond, hazelnut, and Brazil nut) to anything I can find in the store. As a bonus, I use the leftover nut pulp to make pancakes, bread, and rolls. (See the recipe in The Keto Reset Diet.)  It’s a double bang for my buck, and no waste.

The Good News…

Despite the naysaying, it’s not only possible to do keto on a budget, but sometimes going keto actually saves you money. First, many people are able to reduce or eliminate certain medications—insulin, blood pressure meds—which can be a significant monthly savings. Second, once you’ve become keto-adapted, you might find that you’re eating fewer calories overall for the same amount of energy. Mark touts this benefit all the time.

Also, your “non-essentials” budget usually goes down. I’m talking things like frappuccinos, restaurant desserts, and alcohol. The cost of a night on the town decreases significantly when you’re fully buzzed off a glass and a half of wine once you go keto! (And when you’re not ordering 2 a.m. pizza.)   

So, let me turn it over to you: Do you have other tips for making Primal+keto easier on the wallet? Share them below, and have a great week, everybody.

(function($) { $("#dfHjwAm").load("https://www.marksdailyapple.com/wp-admin/admin-ajax.php?action=dfads_ajax_load_ads&groups=675&limit=1&orderby=random&order=ASC&container_id=&container_html=none&container_class=&ad_html=div&ad_class=&callback_function=&return_javascript=0&_block_id=dfHjwAm" ); })( jQuery );

window.onload=function(){ga('send', { hitType: 'event', eventCategory: 'Ad Impression', eventAction: '67622' });}

The post 8 Tips For Keto on a Budget appeared first on Mark's Daily Apple.

8 Tips For Keto on a Budget published first on https://drugaddictionsrehab.tumblr.com/

[lauramalchowblog]

8 Tips For Keto on a Budget

A criticism often leveled against the keto diet is that it’s more expensive than a “regular” (read: SAD) diet. There’s some truth to that. It does cost more to buy meat than ramen and beans. I personally spend more on groceries now than I did before finding Primal. Not only did I shift to buying different types of food, I also came to care more about food quality. I started choosing more pasture-raised meat and eggs, and more pesticide-free and organic produce and dairy.

However, my grocery bills haven’t changed noticeably since going keto. If you’re already eating Primally, your daily foods don’t have to change that much if you decide to try keto. You’ll remove some (okay, most) of the fruits and root veggies, and sub in more above-ground veggies and probably some healthy fats. It’s not a substantial overhaul. However, if you’re coming from a standard high-carb, lots-of-cheap-packaged-foods diet straight into Primal+keto, it can be a shock to the wallet.

Sure, I can tell you that this is an investment in your long-term health and spending more on food now means spending less on medical care later. I believe that. I also know that doesn’t help you today if you’re looking at your food budget and your fridge, now mostly empty after purging it of non-Primal, higher-carb foods.

If you’re committed to making Primal+keto work on limited funds, it can be done. Here are some tips for making it happen.

1) Buy What You Can Afford

With Primal+keto, there are ideals when it comes to food quality, and then there’s what fits your budget. Now is the time to call on the saying, “Don’t let the perfect be the enemy of the good.” Don’t stress about buying the best quality everything. Don’t forgo eating vegetables because you can’t always fit organic options into your budget. Non-pastured eggs still have more to offer nutrient-wise than a bagel for breakfast.

In terms of priorities, aim for better quality meat. (I’ll include tips for finding less expensive meat choices below.) Check the Monterey Bay Aquarium’s Seafood Watch to see which types of seafood are worth your money and which should be avoided altogether; don’t spend money on the latter.

For produce, check out the Environmental Working Group’s Dirty Dozen—the vegetables and fruits they recommend buying organic—and the Clean Fifteen that are safer to buy conventional. Of note to keto eaters, spinach and kale should be organic, but many of our keto-friendly faves make the clean list. Don’t stress if you need to choose conventional avocados, cauliflower, and broccoli.

Remember, too, that it’s not always necessary to look for the organic label even for the “dirty dozen.” If you’re buying from local farmers, ask about their practices. Many small farmers are pesticide-free or use organic practices but simply can’t afford the process of becoming organic certified (it’s quite expensive and arduous). The same goes for meat.

2) Don’t Menu Plan

I’m going against the grain here. Most articles on budgeting tell you to make and stick to a strict plan. I find, however, that it’s more cost-effective to let sales be my guide. I’d rather check out my local grocery stores and farmer’s markets, buy what’s cheapest, and make it work. Use apps that tell you where the sales are and buy accordingly. Sign up for the customer loyalty cards at the stores you frequent so they can send you deals and coupons.

I realize that this might sound stressful if you don’t feel confident in the kitchen. If you’re beholden to recipes, this doesn’t always work. (Of course, you can always look up recipes on your phone in the grocery store—I’ve done it a million times.) Remember that you can always default to making a Big-Ass Salad or an omelet or scramble.

3) Shop Around

Get to know the various supermarkets, specialty stores, and farmer’s markets in your area. Learn what’s the freshest, cheapest, and most likely to be available at each. While it’s convenient to do one-stop shopping, it might be worth the extra time it takes to make two or three different trips during the week to hit up different stores.

Think outside the traditional grocery store box. In many smaller communities, a “big box” store may have the largest selection of meat and veggies, including organic, and a wide variety of specialty products. In my town, Grocery Outlet is the best place to buy organic coconut oil and olive oil, and they carry lots of other keto-friendly staples like nut butters, grass-fed meat, and cheese at low prices.

If you have access to a farmer’s market, definitely make sure you check it out. Sometimes farmers will mark down their remaining items at the end of the day so they don’t have to pack it up. You won’t have the same selection, but you might score some deals.

Also look into local CSAs, farm stands, and meat purveyors who sell direct to customers. Again, you can often find ones that offer sustainable practices and high-quality products without the expensive organic label. Check out Eat Wild and Local Harvest to find farmers near you. I’m a fan of CSAs that sell “ugly produce”—the items that aren’t pretty enough for grocery stores but that are still tasty and nutritious—so it doesn’t go to waste.

Finally, check Facebook marketplace, Craigslist, and so on for people looking to sell backyard eggs for cheaper than the store. If you live in an area where people hunt, you might be able to score some meat this way during hunting season, too.

4) Skip the MCT Oil and Exogenous Ketone Products

Unless you have a medical reason to have very elevated ketones, these expensive products aren’t a priority. You don’t need them to do keto “right.”

5) Reconsider the Keto-fied Baking

Almond flour, coconut flour, arrowroot powder, erythritol, and so on can also be pricey. From a nutrient perspective, there are better ways to invest your grocery dollars. You don’t have to give it up entirely, but consider how big a chunk it’s taking out of your budget and whether it’s worth it.

6) Eat the Stuff that Other People Don’t Want

I’m talking organ meat, bone-in chicken thighs and drumsticks, sardines, and the like. The great irony is that these are some of the most nutrient-packed foods in the store, and you can often get them for cheap because the average consumer is looking for boneless, skinless chicken breasts. Good news for you!

Ask the butcher at your grocery store if they have organ meats or cuts that they aren’t going to put in the case because they aren’t popular enough. You might be able to snag cheap (or even free) bones for bone broth that way too—although probably less so now that bone broth has become such a trendy item.

If you’re squeamish about organ meat, remember that almost anything can be ground up in a food processor and mixed with ground beef for burgers or meatballs, or to be hidden in chili or meat sauce. Heart is an excellent place to start. It doesn’t have the distinctive strong flavor of liver or kidney, and it’s very affordable.

7) Your Freezer is Your Friend

Many items are less expensive if you buy them frozen—vegetables (especially off-season), berries, seafood—and they’re just as nutritious. Freezing also allows you to buy in bulk and freeze the extras, or prepare big batches of food and freeze smaller portions for later. If you have a chest freezer, look into splitting a cow or a pig with friends. This can sometimes land you a great deal on a pasture-raised animal.

Throwing away food is throwing away money. There’s no reason to waste food if you have a freezer. Most leftovers can be frozen if you’re not going to consume them immediately (though some things, like mashed cauliflower, don’t reheat well). If your avocados are on the verge of going bad, slice and freeze them. Blend fresh herbs with your oil of choice and freeze them in ice cube trays to add to soups and sauces later. Strain leftover bacon grease into a jar and freeze that, too.

My favorite freezer trick is to keep a large zip-top bag to which I add vegetable trimmings like the ends of carrots, celery, onions, and beets, and broccoli stems. I also keep the bones from all the delicious bone-in meat I’m cooking. (I always buy bone-in when I can—it’s one of Dr. Cate Shanahan’s Four Pillars of health.) This allows me to…

8) Make Your Own Bone Broth (and Nut Milk)

Bone broth is a hot commodity nowadays—no pun intended—and you can spend a pretty penny on it at the store… or you can just make it yourself out of stuff that other people are throwing away.

Whenever I cook a whole chicken (which is usually more cost-effective than buying just breasts or thighs), or when my aforementioned freezer bags fill up, I make a batch of bone broth in my slow cooker or Instant Pot. To store it, I freeze it in mason jars or silicone muffin cups. The latter makes broth “pucks” that are uber convenient for adding to dishes later.

Nut milk isn’t necessary for keto obviously. However, if you’re dairy-free and buying nut milk, you really have to try making your own. It couldn’t be easier, and I strongly prefer my homemade nut milk (a blend of almond, hazelnut, and Brazil nut) to anything I can find in the store. As a bonus, I use the leftover nut pulp to make pancakes, bread, and rolls. (See the recipe in The Keto Reset Diet.)  It’s a double bang for my buck, and no waste.

The Good News…

Despite the naysaying, it’s not only possible to do keto on a budget, but sometimes going keto actually saves you money. First, many people are able to reduce or eliminate certain medications—insulin, blood pressure meds—which can be a significant monthly savings. Second, once you’ve become keto-adapted, you might find that you’re eating fewer calories overall for the same amount of energy. Mark touts this benefit all the time.

Also, your “non-essentials” budget usually goes down. I’m talking things like frappuccinos, restaurant desserts, and alcohol. The cost of a night on the town decreases significantly when you’re fully buzzed off a glass and a half of wine once you go keto! (And when you’re not ordering 2 a.m. pizza.)   

So, let me turn it over to you: Do you have other tips for making Primal+keto easier on the wallet? Share them below, and have a great week, everybody.

(function($) { $("#dfh9eCN").load("https://www.marksdailyapple.com/wp-admin/admin-ajax.php?action=dfads_ajax_load_ads&groups=675&limit=1&orderby=random&order=ASC&container_id=&container_html=none&container_class=&ad_html=div&ad_class=&callback_function=&return_javascript=0&_block_id=dfh9eCN" ); })( jQuery );

window.onload=function(){ga('send', { hitType: 'event', eventCategory: 'Ad Impression', eventAction: '62406' });}

The post 8 Tips For Keto on a Budget appeared first on Mark's Daily Apple.

8 Tips For Keto on a Budget published first on https://venabeahan.tumblr.com

[tbhstudying1]

from for the dreams i want to catch http://bit.ly/2G5asD3 See More

watts-of-dragons: yatahisofficiallyridiculous: geardrops: jmathieson-fic: amireal2u: taraljc: ca...

I have $24 to last me til Friday, what should I buy with it?

[lifewiththeboyds]

½ Flirty, Whole30

June 30, 2018

Mid-drive to a family function and post morning fruit-and-grain bar, I turned to Kyle and said, “My stomach hurts. It’s all crampy.” In the next 30 seconds we spontaneously decided: we’re starting Whole30 next week. It’s true that in the weeks prior I had been having some stomach cramps come up randomly and Kyle has always had trouble consuming dairy. We also thought it might be helpful for me to cut dairy while nursing our daughter, Maisie, since our son, Oliver, has a dairy allergy. So with that limited amount of decision making, we thought we’d just go crazy and try Whole30.

For any who are interested, here’s how we did it, what we learned, my new favorite recipes, a few Whole30 resources, and how we’re eating now. (Be warned: this is long.)

½ Flirty: How We Did Whole30

I wasn’t faithful to the Whole30 program; I flirted with some foods that were on the “do not eat” list. Since I started Whole30 one month postpartum with my second child, I wanted to make sure I was eating healthy for my body as I recovered and healthy for my baby as I nursed. A little bit of research taught me that whole grains do a lot for your milk production, so instead of sticking to the Whole30 rules, I kept whole grains in my diet. While on Whole30, my whole grains included: old-fashioned oats, whole grain bread, and whole grain and/or wild rice.

I also kept beans in my diet because I reasoned “they’re just beans!” I also kept honey in my diet; first because I didn’t know it was to be cut from your diet, but once I found out it wasn’t supposed to be eaten, I again reasoned “it’s just honey!”

Kyle (except for a slip-up or two) stayed true to the Whole30 rules.

Breakfast Kyle had scrambled eggs with ham, peppers, spinach, and green onion. My breakfast was scrambled eggs with peppers, spinach, and green onion with a slice of whole grain bread with coconut oil.

Lunch Kyle had leftovers from dinner. I had what I termed a “salad sandwich”: homemade mayo (I know, Whole30, ug), green leaf lettuce, spinach, cucumbers, avocado, and sea salt between two slices of whole grain bread. Sometimes I had it with turkey (breaking the rules) and sometimes I had it with a mashed up hard-boiled egg, but mostly I had just the veggies.

Dinner Our successful dinners rotated through these meals (I’ve included recipes later in this post):

Bun-less burgers topped with lettuce, avocado, and sugar-free ketchup served with a side of roasted veggies (potatoes, sweet potatoes, carrots)

Aidell’s Chicken and Apple Sausage served over roasted veggies (carrots, peppers, broccoli, and peas) with whole grain and wild rice

Italian meatballs with tomato sauce served over butternut squash noodles with a side salad packed with veggies and homemade dressing

Marinated chicken served with roasted veggies (carrots, broccoli, peppers, potatoes)

Snacks I had a morning snack of my own homemade granola (see below for recipe) topped with frozen blueberries in coconut milk. In the afternoon and/or evening, I’d have a snack of sliced apple dipped in sunbutter (we are a peanut-free and tree-nut free household, as Oliver has peanut and tree nut allergies) and topped with raisins.

Some Whole30 participants claimed that RX Bars and Bare Chips were essentials. We didn’t want to buy these, largely because of the cost, but also because of the mentality you have while eating them: they still feel like a processed snack for when you just want to munch. We wanted to avoid that habit. We only ate an RX Bar once—on a drive home from the mountains when we were starving—and we actually didn’t like it.

Dessert After dinner we would have dates and apple juice. It was surprisingly satisfying.

What We Learned

Kyle completed Whole30 in order to test which foods upset his stomach (especially to see how much of a trigger dairy was). I completed Whole30 to relieve my stomach of odd cramps and to see if cutting dairy while nursing would be helpful for Maisie (saw no change there good or bad), but also to remind myself that food is not all my comfort and all my joy. I love sweets and I really enjoy eating, but I wanted to gain self-control over my eating habits and overall enjoy the energy (momma of two here!) and image benefits that eating real food can bring to your body. Overall, we learned:

What Are Feelings, Anyway? Despite the day-by-day breakdown of how you’ll be feeling on the program, we actually stayed afloat with no noticeable ups or downs—aside from me experiencing some stomach cramps about halfway through, which I contributed to eating too much meat, which I then cut back on. Sadly, Kyle saw no difference in how he felt off of dairy. We took away that we must have been eating pretty healthy prior to the program, and I think we were.

Make Veggies A Big Deal We learned to incorporate veggies whenever possible—peppers and spinach in scrambled eggs, butternut squash noodles on spaghetti night—and to just constantly ask: how can I incorporate more veggies?

Serve Fruit As Dessert Waiting to eat fruit until the end of the meal made it more fun, and we also ate more than we would if it had been a side with dinner.

A Satisfied Full (Kinda) I was happy to feel a satisfied full after meals, while Kyle, well, not so much.

Team Up We found it was really fun to be doing something new together. Experiencing this as a team was great for our friendship and our marriage.

Meal Planning Made Easy For me, meal planning on Whole30 was really easy: grill or cook a meat + roast some veggies = done. It helped me to simplify my meals and to eliminate the brainpower and time it takes to make sauces, casseroles, etc. It made grocery shopping easier, too! I love cooking, but in this season of life with two little ones, less time in the kitchen is a win for everyone.

Sweets Should Be Sweet: Watch for Hidden Sugars Sugar is hidden in so many condiments, sauces, marinades, dressings, and other cooking items. I learned to read labels and not purchase items if sugar was included when we thought it wasn’t needed. Sugar-free ketchup actually tastes great!

Don’t Eat Cheap Grains Graham crackers, Ritz, fruit-and-grain bars, cereals: these are all cheap grains in the sense that they don’t fill you up. It’s amazing how many times prior to Whole30 I would have just a little bit of Oliver’s cheap grain snacks during my everyday. I’ve learned to veer away from those in my diet and to keep them as a much less frequent snack in Oliver’s. The good news is he loves apples and sunbutter just as much as his momma. :)

People Are More Important Than Food The rules of the Whole30 program will tell you otherwise, but let’s remember that food is just food and people are, well, people. Maintaining a healthy relationship with your friends and family is more important that sticking to diet rules. This is why I still ate whole grains and why in the future I’m not going to let guilt creep in when my food expectations take a turn in the name of a healthy relationship—be it nursing my daughter or enjoying a dessert at a family celebration.

People Relate to Food In Different Ways Kyle doesn’t crave food and really doesn’t think about it except when food is placed in front of him. He eats what he is served and doesn’t daydream about what to have at the next meal. I wish I was like that! I think about food a lot. I really like to eat and I love sweets. For me, completing Whole30 helped to show me how to eat healthy, how to control food cravings, how to indulge, and how to just let it go sometimes and stop thinking about food so much.

How We Eat Now: Guidelines

The most frustrating thing about Whole30 is that it isn't a diet you should live on. It honestly makes me feel ridiculous for even doing it in the first place, as you should be eating grains. It is fine to eat dairy. Sugar isn’t a no-never-not-ever food. Now that we’ve been off Whole30 for almost three months, here’s what we’re eating.

Choose When To Indulge: Sweets I learned that off of Whole30, I should strive to make treats a treat. In the diet of my dreams, I would love to have two servings of dessert every night, but that isn’t healthy. What is healthy is to choose when to indulge. I have a printed calendar of the year taped to the inside of my kitchen cabinet. I’ve circled the days when I’ll be indulging in sweets—holidays, birthdays, bridal and baby showers, weddings, friends in town, date nights, vacations—it’s amazing how it all adds up. There are plenty of days when I’ll be enjoying sweets! And the big bonus there is that I’m enjoying sweets in the company of loved ones, which is a simple way to help bring joy to relationships. And if life contains a surprise—like homegrown cherries gifted to us by a co-worker last week—then I gratefully make a cherry pie, invite friends over, and enjoy that treat of a day I wasn’t expecting.

Yes: Whole Grains We now buy whole grains: oats, whole grain pasta and rice, and whole grain bread.

No: Cheap Grains We really are steering clear of cereal, crackers, graham crackers, chips, and the like. Will we eat a s’more with friends? Yes. Crackers as appetizers at a wedding, shower, or holiday? For sure. These are not “don’t eat” foods for us but rather “don’t buy” foods for us—or, buy as minimally as possible.

Choose When To Indulge: Baked Goods I have an amazing recipe for honey rolls and every time I make them, the compliments abound. My husband has grown up loving pancakes and biscuits. I also love to bake! So instead of cutting these delicious carbs out of our diet, we’ve kept them in moderation. Knowing that we are “only” eating whole grains, we really are aware of when we indulge in a good roll, breakfast item, or baked good. And we enjoy it all the more.

Yes: Fruits and Veggies We are still eating loads of veggies, incorporating them in our main dishes and as large sides, and aim to keep that going. The best barometer is at dinner: do I have a pan of veggies roasting in the oven as a side? We have fruits throughout the day, making those our snacks instead of cheap grains, and also have fruit after dinner.

Choose When To Indulge: Cheese I realized that the cheese I was buying was so...flavorless. I’d rather save the money I was spending on cheap cheese and instead indulge in a lovely hunk of parmesan for a special pasta night or Flagship Beecher’s Cheddar to serve with crisp apples when friends come over. Not eating the cheap cheese—in my sandwiches, on top of my eggs, in my spaghetti, or on my taco—is honestly not missed flavor-wise. And now I can see why people love cheese so much; when you buy a quality piece, it really does feel decadent.

Yes: Coconut Oil While we still buy butter, we use it way less frequently. Instead of butter on toast and rice, we use coconut oil. It’s even great on biscuits!

Grateful Eaters Above all, we want our attitudes to be of gratitude toward a meal, and to know that all this silliness about food is a first world concern. What happens when food is served to us that falls outside of our healthy rules? It was served to us—we eat it with a thankful heart and enjoy!

How We Eat Now: Meals

Meal planning and grocery shopping is extremely easy for me now. I have an Excel spreadsheet with the items we buy and what day of the week we are eating each meal. In the grocery store, I hardly pass through the middle aisles, which makes for a less hectic trip.

Breakfast We have scrambled eggs and whole grain toast with coconut oil. I will have a morning snack of homemade granola topped with frozen blueberries in coconut milk.

Lunch Kyle still has leftovers. I will have my salad sandwich as described above or leftovers as well.

Snack Once or even twice a day I’ll have a sliced apple with sunbutter and raisins. Our grocery story has a great deal of five apples for $2, so we stock. up.

Dinner We rotate through these meals each week:

Chicken salad on whole wheat bread with lettuce and sliced cucumber served with veggies

Marinated chicken with honey rolls (choosing to indulge here) and veggie-packed salad with homemade dressing

Aidell’s Chicken and Apple Sausage served over roasted veggies with whole grain and wild rice with a touch of coconut oil

Italian meatballs served over a mix of whole grain spaghetti and butternut squash noodles with homemade tomato sauce and a side of roasted carrots

Pancakes (choosing to indulge here, with butter and a healthy-ish version of maple syrup as well) served with veggie-loaded scrambled eggs

Kielbasa with whole grain rice and beans served with veggies or a salad

Burgers with whole grain buns and sugar-free ketchup served with roasted veggies, salad, and homemade baked beans

Tacos (seasoned ground beef) with black beans, onion, and bell pepper served with roasted sweet potatoes and red bell peppers, lettuce, green onion, and sour cream on a corn hardshell

In the past, I’ve rotated through what I call “seasonal meals”: a set of meals that fit the season. The meals above work well for summer, but I’ll switch most of these out for more fall-inspired meals come September. I’ll try to post those once the season rolls around!

Dessert Most nights we will have one or more of these: fruit, dates, apple or orange juice, and a sliced apple with sunbutter and raisins. For a sweet, Kyle has whatever he likes—mostly Oreos. I enjoy one square of dark chocolate with a half glass of milk. The desire for sugar is strong in me, and this is really helping to maintain a healthy balance.

Recipes

Beth’s Burger Seasoning (for four patties) 1 tsp. each of salt, pepper, garlic powder, dill, and chives

Grill. _______________

Italian Meatballs 1 lb. ground beef 1 egg 1/2 tsp. garlic powder 1 Tbs. parsley salt and pepper

Roll into a dozen balls and bake at 400 for ~20 minutes. _______________

Tomato Sauce 1 14.5 oz. can of crushed tomatoes 1/2 tsp. garlic powder 1 Tbs. Italian seasoning _______________

Marinated Chicken (for five breasts, sliced lengthwise for a thinner cut) Coat breasts with equal parts salt, pepper, and thyme, then marinate in: 1/2 cup olive oil 1/4 cup lemon juice 2 Tbs. dijon mustard 2 Tbs. honey

Cook on stovetop. Freeze remaining breasts. Reheat in oven, wrapped in foil. _______________

Beth’s Granola Mix: 1 cup old-fashioned oats 1/4 cup sunflower seeds 1 tsp. chia seeds

Then coat with: 1 Tbs. coconut oil 1/4 cup honey 1 tsp. vanilla Bake at 350 until golden, ~10 minutes. Then mix in: 1/2 cup raisins 1/2 cup unsweetened coconut flakes Best enjoyed when topped with frozen blueberries in coconut milk.

Phew! That was a lot. Thanks for reading!

[sherristockman]

Eggs Cannot Be Defined by Law Dr. Mercola By Dr. Mercola Eggs, organic and pastured, are among the healthiest foods you can eat, and discussing the definition of an egg seems, on the surface, to be a rather moot point. That is, until you learn a curious fact about the legal definition of an egg, according to the U.S. Food and Drug Administration (FDA). While the FDA wasn’t shy about legally defining egg whites, frozen egg yolks and liquid eggs, regular eggs — the kind in the shell (as though there were any other kind — have no such definition. Stranger still, the FDA has a rule on the books that forbids it, stating “no regulation shall be promulgated fixing and establishing a reasonable definition and standard of identity for the food commonly known as eggs.”1 One can only speculate why the FDA would go to such a length to avoid pinning down a definition for eggs, but one thing the lack thereof allows is for restaurants to pass off “eggish” products as real eggs, with no obvious distinctions to consumers. So it’s not surprising that food chain Panera, which is launching a breakfast sandwich made from “100% real eggs,” submitted a petition to the FDA to eliminate the “no definition rule” and asking for eggs to be defined to “reflect a food made from a cracked shell egg without addition of additives or further processing” — the exception being pasteurization or other treatment to destroy salmonella.2 As the saying goes, truth really is stranger than fiction, and although Panera is clearly seeking to legally define eggs in order to bolster profits, it seems to be a worthwhile endeavor nonetheless. As Modern Farmer noted, “[I]t seems that Panera has actually stumbled on something bizarre and worth digging into. What possible reason could the FDA have for not only declining to define an egg, but for going a step further and actually passing a rule that specifically forbids anyone from defining one?”3 Egg Sandwiches Often Made From ‘Egg Products’ Instead Eggs play a starring role in most fast-food breakfast sandwiches, with many taking for granted the notion that an “egg sandwich” contains real egg. This is where the FDA’s strange egg loophole rears its ugly head, as an egg sandwich may actually be made with a heavily processed “egg product.” Ironically, fast-food giant McDonald’s — hardly known for wholesome food — is among those that touts the use of a whole cracked egg in its breakfast menu, but only on its McMuffin (which still does not make it a health food). Most of their other egg sandwiches contain “folded egg,” which is a mix of eggs, nonfat milk, modified food starch, salt and citric acid.4 Other food chains are similarly guilty of passing of unappetizing egg concoctions as simply “eggs” on its sandwiches. Dunkin’ Donuts’ bacon, egg and cheese sandwich, for instance, is made with an “egg patty” that includes soybean oil, cornstarch, xanthan gum and natural flavor, among other ingredients.5 Even Starbucks, many people may be surprised to learn, uses a “puffed scrambled egg patty” on its sausage, cheddar and egg breakfast sandwich, made with soybean oil, modified food starch, butter flavor and guar gum, to name just some of its ingredients.6 The moral of the story is that if you choose a fast-food breakfast, there’s a good chance the egg it contains is a far cry from the kind you could, just as quickly, whip up at home — although Panera is trying to change that. The company wrote in a press release:7 “In developing its newest breakfast sandwiches, Panera discovered that current FDA regulations do not establish a definition or a standard of identity for eggs. Without this, companies can sell and advertise items that contain multiple additives, such as butter-type flavors, gums and added color, under the generic term ‘egg.’ Panera’s goal in petitioning the FDA is to better support and inform guests in the absence of a true definition for the term ‘egg.’” Further, Panera’s director of wellness and food policy Sara Burnett, explained, “After discovering the FDA’s lack of definition for the simple term ‘egg,’ Panera began exploring menus from other companies in the food industry to better understand what’s in their ‘egg’ sandwiches. Panera found that 50 percent of the top 10 fast casual restaurants that sell breakfast have an ‘egg’ made of at least five ingredients, often more.”8 Fake Eggs an Actual Problem in Asia In Asia, fake eggs are taken to another level entirely, with whole egg lookalikes appearing on store shelves since about the mid-1990s. Circa 2005, it was said that fake eggs cost about half as much to make as real eggs, whereas other reports suggest 10 fake eggs cost just 2 cents to produce,9 hence the attempts to pass them off to unsuspecting consumers. Made with strange combinations like calcium carbonate and paraffin wax for the shells, resin, coagulant, pigment and sodium alginate for the whites and yolks, the fake eggs appear eerily similar to the actual thing, although with ingredients linked to liver, brain and nerve damage.10 An investigation by the Consumers Association of Penang (CAP) in Malaysia revealed slight differences between real and fake eggs to watch out for. The fake eggs, CAP said, were rougher on the surface and larger than real eggs, with yellower yolks and no chalazae, the ropy strand of egg white that holds the yolk in place. Further, fake eggs smell different from real eggs, with some having no scent at all, and, if shaken in the shell, you’ll hear liquid sloshing around, as opposed to a more solidified sound from a real egg.11 Reports on social media suggest the eggs become rubbery when cooked, with yolks that may even bounce on the floor. In speaking with a reported 10-year veteran in the fake-egg industry, on investigation with the Qilu Evening News, reported by the Epoch Times, explained more unsettling details about how the fake eggs are created:12 “The eggshell is created in a mold; stirring the calcium mixture and applying it evenly is crucial in creating a convincing fake. In 10 minutes, the egg is complete. To reduce the strong chemical smell given off by the compounds that comprise the whites and yolk, the eggs are treated with aquarium water to recreate an authentic odor. For added effect, traces of chicken droppings can be placed on the eggs.” Beyond Eggs for US — Ultra-Processed Isolates Backed by Gates A different type of fake egg has already hit store shelves in the U.S. Dubbed “Beyond Eggs,” the pea-based egg replacement was created by Hampton Creek, a food startup backed by Bill Gates, aiming to replace animal foods with plant products.13 The Beyond Eggs product was intended to be used only in baking, but the company is hoping to soon release another plant-based artificial egg product made from mung beans, called Just Scramble, and intended to replace other egg replacement products used by schools and universities. Along with the fake eggs, the company also makes a plant-based mayonnaise and is working on plant-based ice cream and butter, along with a lab-grown meat product. It’s the latest lineup of ultra-processed food created from isolates and cultures that is being passed off as healthier than the real thing. The “Beyond Meat” Beyond Burger is another example that’s already sitting on U.S. grocery store shelves. Made from a heavily processed concoction of ingredients like pea protein isolate, canola oil, gum Arabic, modified food starch and cellulose from bamboo, it’s far from health and a far cry from real food. The Impossible Burger, a meat substitute made from soy, wheat, coconut oil, potatoes and plant-based “heme,” the latter of which is derived from genetically engineered (GE) yeast, is another example of the fake food fad that seems to be rising in the U.S., as is the meat substitute known as Quorn, a fungus-based ferment that hit the U.S. market in 2002. It’s important to remember that a key feature of healthy food is being as natural and unprocessed as possible, and meat alternatives such as the Beyond Burger, Impossible Burger and Quorn involve the highest level of processing imaginable. These products are manufactured from start to finish and involve the use of man-made ingredients. Even more importantly, real, whole food such as meat and eggs contain a complex mix of nutrients and cofactors that you cannot recreate by an assembly of individual components. As a general rule, man-made foods are vastly inferior to natural, whole foods and always will be. Real Nutrition Comes From Real Eggs Getting back to eggs, if you’re interested in real nutrition, forget the fake egg patties, powders and replacements and opt for the real thing instead. Eggs became largely vilified over recent decades, in part because of misconceptions regarding their cholesterol content. In reality, eggs, particularly the yolks, provide valuable vitamins (A, D, E and K), omega-3 fats and antioxidants. They’re also one of the best sources of choline available. Choline helps keep your cell membranes functioning properly, plays a role in nerve communications, prevents the buildup of homocysteine in your blood (elevated levels are linked to heart disease) and reduces chronic inflammation. Choline is also needed for your body to make the brain chemical acetylcholine, which is involved in storing memories. In pregnant women, choline plays an equally, if not more, important role, helping to prevent certain birth defects, such as spina bifida, and playing a role in brain development. According to a study published in the journal Nutrients, only 8 percent of U.S. adults are getting enough choline (including only 8.5 percent of pregnant women).14 Among egg consumers, however, more than 57 percent met the adequate intake (AI) levels for choline, compared to just 2.4 percent of people who consumed no eggs. In fact, the researchers concluded that it’s “extremely difficult” to get enough choline unless you eat eggs or take a dietary supplement. One egg yolk contains nearly 215 mg of choline. Why else are egg yolks good for you? They’re rich in the antioxidant carotenoids lutein and zeaxanthin, which are beneficial for vision health. Egg yolks are also an excellent source of healthy fat and protein, while providing you with vitamins that many Americans are lacking. Eating egg yolks may even be an ideal way to resolve other common nutrient deficiencies beyond choline, including vitamins A, E and B6, copper, calcium and folate.15 Free-range or "pastured" organic eggs are far superior when it comes to nutrient content, while conventionally raised eggs are far more likely to be contaminated with disease-causing bacteria such as Salmonella. You can usually tell your eggs are pastured by the color of the egg yolk. Foraged hens produce eggs with bright orange yolks, and this is what most people who raise backyard chickens are after. Dull, pale yellow yolks are a sure sign you're getting eggs from caged hens that are not allowed to forage for their natural diet. Where You Get Your Eggs Matters Since the FDA currently does not allow eggs to be defined, be aware that “egg” dishes may take on a variety of processed forms in restaurants. You can easily avoid falling for this fake egg loophole by being choosy about where your eggs come from and preparing them yourself at home. Unfortunately, loopholes also abound in terms of eggs sold in U.S. grocery stores, allowing CAFO-raised chickens and eggs to masquerade as "free-range" and "organic." The Cornucopia Institute addressed some of these issues in their egg report and scorecard, which ranks egg producers according to 28 organic criteria. It can help you to make a more educated choice if you’re buying your eggs at the supermarket. Ultimately, however, the best choice is to get to know a local farmer and get your eggs there directly. Alternatively, you might consider raising your own backyard chickens or picking up organic, pastured eggs from a local farmers market or food co-op. This way, there’s no confusion over what’s a real egg and what’s not — regardless of what the FDA definition ultimately turns out to be.

[vandykecarolpdrf7]

Keto OS Approved List of Foods For a Ketogenic Diet

Pruvit Keto OS and ketogenic diet food list and approved snacks. What to eat while following a keto lifestyle and drinking ketones.

I am drinking Keto OS. Is it neccessary to follow a keto diet?

The answer is no. you do not need to follow a ketogenic diet to experience the benefits of Keto OS or Keto Max. Some people do follow a low carb or ketogenic diet to accelerate fat loss or for the many other benefits studies have shown to be able to achieve. There are many that start our program without plans to change their diet, but after drinking it for a little while, feel the desire to make better food choices. Most don’t realize how easy it is to eat healthy while taking our supplement.

Click here for more info on KETO OS Products

Ketogenic diet food list:

Most people start a ketogenic diet to lose weight, but there are many other benefits to following a Keto diet plan. 

A ketogenic diet is 75% fats, 20% protein and 5% carbohydrates.

Approved ketogenic foods: Eat All You Like Of These Foods on a Keto Diet

Meat: Any type is approved for the keto diet, including beef, chicken, pork, game meat, etc. It is ok to also eat the fat on the meat because this will help you consume your daily fat requirement. The skin on the chicken is also ok to eat, although breaded chicken is not ok. Organic or grass fed meat is always the best choice.

Fish and shellfish: All kinds of fish are approved: Fatty fish such as salmon, mackerel or herring are perfect. You will want to avoid having any breading on your fish.

Eggs: Organic eggs are best. You can eat boiled, fried, scrambled, poached eggs.

Natural fat, high-fat sauces: Butter and cream are both great to use in cooking food.  These will help you feel full and they make food taste great! Hollandaise sauce is a popular one for the keto diet, you can make your ow. Coconut oil and olive oil are also popular options for cooking. Coconut oil is great to use in baking.

Vegetables: Some vegetables are better choices because they are lower in carbs and/or higher in vitamins.  Some examples are; romain lettuce, cabbage, cauliflower, broccoli, Brussels sprouts. asparagus, zucchini, eggplant, olives, spinach, mushrooms, cucumber, avocado, onions, peppers.

Dairy products: When it comes to dairy full fat is the better choice. Examples include; real butter, cream (40% fat), sour cream, Greek/Turkish yogurt and high-fat cheeses. Regular cow’s milk or skim milk contain a lot of milk sugar and should be avoided. Avoid sugary and low-fat dairy products. Unsweetened almond and coconut milk is a great substitute.

Nuts: Make a great snack but must be eaten in moderation. Choose nuts lower in carbs. A few almonds can cut the hungry feeling.

Berries: Berries can be ok in moderation or as a garnish. I like to use whipping cream with a few berries as a topping or treat!

Drink: Water, Coffee (best with full-fat cream) and Tea.

For Special Occasions:

Alcohol: Dry wine (regular red or dry white wine), whisky, brandy, vodka and cocktails without sugar. Can mix with Perrier or non sugar beverages

Dark chocolate: Above 70% cocoa is ok in moderation.

Ketogenic Diet Foods to Avoid

Sugar: This is the worst food on this list. Includes but not limited to; sugary soft drinks, candy, fruit juice, sports drinks, chocolate, cakes, buns, pastries, ice cream, breakfast cereals. Beware of artificially sweeteners as well. Try to choose naturally flavored foods and beverages.

Starch: Includes; bread (all kinds), pasta, rice, potatoes, fries, chips, oatmeal, muesli etc. Legumes, beans and lentils.

Root Vegetables: Small amounts of root vegetables are ok (unless you’re eating extremely strict keto)

Margarine: Man made, imitated butter. Has no health benefits, tastes bad. Possibly linked to disease. Avoid at all costs.

Beer: Regular beer is high in carbs and should be avoided.  Low carb beers are now sold in some ares and are ok in moderation. See list of ‘ok’ liquor above.

Fruit: Natural fruit still contains lots of sugar. Eat in moderation. Treat fruit as a natural form of candy and eat sparingly. (Berries are your best fruit option if you are going to eat)

Food list of what to eat if you are taking Pruvit products and following a Ketogenic diet

What can I eat while taking Pruvit Products? Where can I find recipes for my Ketogenic diet?

I post ketogenic recipes here daily that are a great addition to your keto lifestyle.

Check out my Keto Approved Recipes 

Shopping Trip: What items to buy for meals and snacks

Check out more -> keto posts and recipes

http://ift.tt/2oFXNec

[jesseneufeld]

8 Tips For Keto on a Budget

A criticism often leveled against the keto diet is that it’s more expensive than a “regular” (read: SAD) diet. There’s some truth to that. It does cost more to buy meat than ramen and beans. I personally spend more on groceries now than I did before finding Primal. Not only did I shift to buying different types of food, I also came to care more about food quality. I started choosing more pasture-raised meat and eggs, and more pesticide-free and organic produce and dairy.

However, my grocery bills haven’t changed noticeably since going keto. If you’re already eating Primally, your daily foods don’t have to change that much if you decide to try keto. You’ll remove some (okay, most) of the fruits and root veggies, and sub in more above-ground veggies and probably some healthy fats. It’s not a substantial overhaul. However, if you’re coming from a standard high-carb, lots-of-cheap-packaged-foods diet straight into Primal+keto, it can be a shock to the wallet.

Sure, I can tell you that this is an investment in your long-term health and spending more on food now means spending less on medical care later. I believe that. I also know that doesn’t help you today if you’re looking at your food budget and your fridge, now mostly empty after purging it of non-Primal, higher-carb foods.

If you’re committed to making Primal+keto work on limited funds, it can be done. Here are some tips for making it happen.

1) Buy What You Can Afford

With Primal+keto, there are ideals when it comes to food quality, and then there’s what fits your budget. Now is the time to call on the saying, “Don’t let the perfect be the enemy of the good.” Don’t stress about buying the best quality everything. Don’t forgo eating vegetables because you can’t always fit organic options into your budget. Non-pastured eggs still have more to offer nutrient-wise than a bagel for breakfast.

In terms of priorities, aim for better quality meat. (I’ll include tips for finding less expensive meat choices below.) Check the Monterey Bay Aquarium’s Seafood Watch to see which types of seafood are worth your money and which should be avoided altogether; don’t spend money on the latter.

For produce, check out the Environmental Working Group’s Dirty Dozen—the vegetables and fruits they recommend buying organic—and the Clean Fifteen that are safer to buy conventional. Of note to keto eaters, spinach and kale should be organic, but many of our keto-friendly faves make the clean list. Don’t stress if you need to choose conventional avocados, cauliflower, and broccoli.

Remember, too, that it’s not always necessary to look for the organic label even for the “dirty dozen.” If you’re buying from local farmers, ask about their practices. Many small farmers are pesticide-free or use organic practices but simply can’t afford the process of becoming organic certified (it’s quite expensive and arduous). The same goes for meat.

2) Don’t Menu Plan

I’m going against the grain here. Most articles on budgeting tell you to make and stick to a strict plan. I find, however, that it’s more cost-effective to let sales be my guide. I’d rather check out my local grocery stores and farmer’s markets, buy what’s cheapest, and make it work. Use apps that tell you where the sales are and buy accordingly. Sign up for the customer loyalty cards at the stores you frequent so they can send you deals and coupons.

I realize that this might sound stressful if you don’t feel confident in the kitchen. If you’re beholden to recipes, this doesn’t always work. (Of course, you can always look up recipes on your phone in the grocery store—I’ve done it a million times.) Remember that you can always default to making a Big-Ass Salad or an omelet or scramble.

3) Shop Around

Get to know the various supermarkets, specialty stores, and farmer’s markets in your area. Learn what’s the freshest, cheapest, and most likely to be available at each. While it’s convenient to do one-stop shopping, it might be worth the extra time it takes to make two or three different trips during the week to hit up different stores.

Think outside the traditional grocery store box. In many smaller communities, a “big box” store may have the largest selection of meat and veggies, including organic, and a wide variety of specialty products. In my town, Grocery Outlet is the best place to buy organic coconut oil and olive oil, and they carry lots of other keto-friendly staples like nut butters, grass-fed meat, and cheese at low prices.

If you have access to a farmer’s market, definitely make sure you check it out. Sometimes farmers will mark down their remaining items at the end of the day so they don’t have to pack it up. You won’t have the same selection, but you might score some deals.

Also look into local CSAs, farm stands, and meat purveyors who sell direct to customers. Again, you can often find ones that offer sustainable practices and high-quality products without the expensive organic label. Check out Eat Wild and Local Harvest to find farmers near you. I’m a fan of CSAs that sell “ugly produce”—the items that aren’t pretty enough for grocery stores but that are still tasty and nutritious—so it doesn’t go to waste.

Finally, check Facebook marketplace, Craigslist, and so on for people looking to sell backyard eggs for cheaper than the store. If you live in an area where people hunt, you might be able to score some meat this way during hunting season, too.

4) Skip the MCT Oil and Exogenous Ketone Products

Unless you have a medical reason to have very elevated ketones, these expensive products aren’t a priority. You don’t need them to do keto “right.”

5) Reconsider the Keto-fied Baking

Almond flour, coconut flour, arrowroot powder, erythritol, and so on can also be pricey. From a nutrient perspective, there are better ways to invest your grocery dollars. You don’t have to give it up entirely, but consider how big a chunk it’s taking out of your budget and whether it’s worth it.

6) Eat the Stuff that Other People Don’t Want

I’m talking organ meat, bone-in chicken thighs and drumsticks, sardines, and the like. The great irony is that these are some of the most nutrient-packed foods in the store, and you can often get them for cheap because the average consumer is looking for boneless, skinless chicken breasts. Good news for you!

Ask the butcher at your grocery store if they have organ meats or cuts that they aren’t going to put in the case because they aren’t popular enough. You might be able to snag cheap (or even free) bones for bone broth that way too—although probably less so now that bone broth has become such a trendy item.

If you’re squeamish about organ meat, remember that almost anything can be ground up in a food processor and mixed with ground beef for burgers or meatballs, or to be hidden in chili or meat sauce. Heart is an excellent place to start. It doesn’t have the distinctive strong flavor of liver or kidney, and it’s very affordable.

7) Your Freezer is Your Friend

Many items are less expensive if you buy them frozen—vegetables (especially off-season), berries, seafood—and they’re just as nutritious. Freezing also allows you to buy in bulk and freeze the extras, or prepare big batches of food and freeze smaller portions for later. If you have a chest freezer, look into splitting a cow or a pig with friends. This can sometimes land you a great deal on a pasture-raised animal.

Throwing away food is throwing away money. There’s no reason to waste food if you have a freezer. Most leftovers can be frozen if you’re not going to consume them immediately (though some things, like mashed cauliflower, don’t reheat well). If your avocados are on the verge of going bad, slice and freeze them. Blend fresh herbs with your oil of choice and freeze them in ice cube trays to add to soups and sauces later. Strain leftover bacon grease into a jar and freeze that, too.

My favorite freezer trick is to keep a large zip-top bag to which I add vegetable trimmings like the ends of carrots, celery, onions, and beets, and broccoli stems. I also keep the bones from all the delicious bone-in meat I’m cooking. (I always buy bone-in when I can—it’s one of Dr. Cate Shanahan’s Four Pillars of health.) This allows me to…

8) Make Your Own Bone Broth (and Nut Milk)

Bone broth is a hot commodity nowadays—no pun intended—and you can spend a pretty penny on it at the store… or you can just make it yourself out of stuff that other people are throwing away.

Whenever I cook a whole chicken (which is usually more cost-effective than buying just breasts or thighs), or when my aforementioned freezer bags fill up, I make a batch of bone broth in my slow cooker or Instant Pot. To store it, I freeze it in mason jars or silicone muffin cups. The latter makes broth “pucks” that are uber convenient for adding to dishes later.

Nut milk isn’t necessary for keto obviously. However, if you’re dairy-free and buying nut milk, you really have to try making your own. It couldn’t be easier, and I strongly prefer my homemade nut milk (a blend of almond, hazelnut, and Brazil nut) to anything I can find in the store. As a bonus, I use the leftover nut pulp to make pancakes, bread, and rolls. (See the recipe in The Keto Reset Diet.)  It’s a double bang for my buck, and no waste.

The Good News…

Despite the naysaying, it’s not only possible to do keto on a budget, but sometimes going keto actually saves you money. First, many people are able to reduce or eliminate certain medications—insulin, blood pressure meds—which can be a significant monthly savings. Second, once you’ve become keto-adapted, you might find that you’re eating fewer calories overall for the same amount of energy. Mark touts this benefit all the time.

Also, your “non-essentials” budget usually goes down. I’m talking things like frappuccinos, restaurant desserts, and alcohol. The cost of a night on the town decreases significantly when you’re fully buzzed off a glass and a half of wine once you go keto! (And when you’re not ordering 2 a.m. pizza.)   

So, let me turn it over to you: Do you have other tips for making Primal+keto easier on the wallet? Share them below, and have a great week, everybody.

(function($) { $("#dfvZLkD").load("https://www.marksdailyapple.com/wp-admin/admin-ajax.php?action=dfads_ajax_load_ads&groups=675&limit=1&orderby=random&order=ASC&container_id=&container_html=none&container_class=&ad_html=div&ad_class=&callback_function=&return_javascript=0&_block_id=dfvZLkD" ); })( jQuery );

window.onload=function(){ga('send', { hitType: 'event', eventCategory: 'Ad Impression', eventAction: '65667' });}

The post 8 Tips For Keto on a Budget appeared first on Mark's Daily Apple.

8 Tips For Keto on a Budget published first on https://drugaddictionsrehab.tumblr.com/

[tbhstudying1]

from for the dreams i want to catch http://bit.ly/2G5asD3 via See More

watts-of-dragons: yatahisofficiallyridiculous: geardrops: jmathieson-fic: amireal2u: taraljc: ca...

I have $24 to last me til Friday, what should I buy with it?