#add spices etc then add a carb

[rollercoasterwords]

what is your favorite recipe to cook? Mine is vodka sauce and pasta or chickpea coconut curry !

omg those both sound SO good….honestly idk my diet changed a lot when i moved 2 a different country + now i’ve moved back 2 the u.s. so i’m figuring out what 2 cook again!! for the past 2 years kimchi&tuna fried rice has def been a go-to i made it allllll the time but now i no longer have access 2 my fave tuna brand so i haven’t made it yet since moving back…another recent fave has been breakfast potatoes chop up a yummy golden potato & fry it in a pan w some onions + whatever other veggies i have + add salt + pepper + paprika + red pepper & then crack some eggs & scramble them in…SAUR good

[dietmtdewbabynewyorkcity]

HOW I’VE BEEN SUCESSFULLY LOSING WEIGHT: Notes from a former binge eater ♥️

*this guide is to show how ~I~ do things and offer advice on how to do it MY way. I am in no way encouraging anyone to do themselves harm. First off,

HEALTH IS WEALTH.

That being said.. this is literally the longest I’ve ever gone without bingeing. It’s just,,, easy this time. Once you get a feel of what it’s like to be skinny you just don’t crave junk as much anymore bc you KNOW it’s not worth it. The trick is to eat clean 90% of the time and allow your favorite treats 10% do the time. Fit them into your calorie limit!!! Here’s some personal favorites that have helped me lose like 20lbs in the past 2 months.

I tend to do one higher- calorie drink during the day (protein shake, Starbucks, etc) and one healthy filling but low cal meal and a sweet snack at the end of the night.

LOW CALORIE 90%

Mediterranean salad (~150): mixed greens, chopped bell peppers, cherry tomatoes, red onion. Little bit of feta cheese. Balsamic vinegar (not dressing or vinegarette!!!!) I don’t add meat but you could totally add chicken for low cal high protein choice. You could also add olives but I don’t fw them.

Chocolate Protein shakes from the gas station (loll). They’re 220 cal on average and a great treat. Strawberry one is good too.

SEAWEED SNACKS they’re literally 30-60 calories for a pack and kill my urge to eat chips!!! Please give them a try!

Soups. Soups that are already portioned and have the calorie amount posted. I add extra seasonings and spice to boost metabolism.

Coffee!! With almond milk and a little coffee creamer. It’s worth the calories if you want a coffee just make one it’s better than going to Starbucks.

Sushi: I’m vegetarian so I get an avocado and cucumber roll. It’s so good with fresh ginger and a little soy sauce. Sometimes I will be craving it allllllll day and have it as my OMAD so rewarding 🥹

Miso soup>>>>>> add tofu and seaweed and onions!! And mushrooms if you like them.

Monster Ultra energy drinks,,,, yeah I know they’re bad for you but I love them.

Fruits!!! I especially love strawberries, watermelon, cherries, blackberries, pineapple and mangoes.

TREATS 10%

Trail mix: dried cherries, pecans, walnuts, pistachios, cashews. High in calories but perfect for killing hunger. High protein keeps you full and muscles strong, high healthy fats will keep your hair and skin and nails beautiful.

Chocolates: SMALL PORTIONS. if you can’t eat just eat a piece without bingeing, do NOT buy a big bag. what I do is I buy a bar of whatever chocolate I’m craving for my bf and we share it piece by piece. Dark chocolate, milk chocolate, white, hazelnut, with coffee beans, with toffee, fruits, chocolate is the best thing ever 🍫

Starbucks! My fav drinks are matcha lattes (hot/iced), iced white chocolate mocha, caramel macchiato, and occasionally a pumpkin spice latte. Peppermint mochas on the holidays. Oat milk always

Baked goods. Same deal as the chocolate, ONLY BUY THE PORTION YOURE GOING TO EAT. If you have been craving a croissant, go get one. One. Don’t buy a whole dozen of them. You will end up bingeing trust me. My favs are cinnamon rolls <3

Habits

I’m going to the gym!!! Consistently for the first time in my life. It doesn’t have to be anything crazy. Spend 30 min on the treadmill alternating between incline walking and easy paced jogging. Put on a YouTube video. Wear pink and bring a cute water bottle. You have to make an experience out of it! I stick to cardio and full body stretches plus ocasional (light) strength workouts w my bf.

I don’t drink anymore. Just 🍃. Alc is so high in sugar and carbs and it’s literally poison bro. I know it’s hard to stop but once you do you’ll feel so much better.

I rarely weigh myself. I’m at my bfs house all the time so I only step on my scale maybe 3 times a month. It’s been a game changer!!!

MINDSET

I practice mindfulness and speak kindly to myself. Basically sweetspo + affirmations to myself all the time.

Taking more pride in your appearance will also help motivate you. You think you’ll still want to binge after you took a full body shower, clean PJ’s or outfit, painted your nails, skincare and makeup done, whitened your teeth and lit a candle? No thanks.

Limit stupid, negative, useless media consumption. Watch things that have to do with your hobbies/ interests and your social media algorithms begin to kinda clean themselves up over time. My pages are all about exercise, study blogs, beauty tips and sciencey stuff. No more drama or celebrity nonsense. Cut down your following!!

Remember you only have one life on earth. You’re young and hot once. Don’t you want to grab this chance while you have it? Unfortunately your beauty is your currency especially as a woman, so if there’s anything I can do to give myself a better life I will. Losing just a few pounds of fat will make the craziest difference in ways you’d never expect. Free and discounted stuff. More people smile at you and listen to what you have to say. Both literal and figurative doors will be opened for you.Clothes fit better bc they’re more flattering when your body is fit and healthy. While it feels good to get validation from other people, the best part of it is looking in the mirror and feeling proud instead of ashamed. The inner confidence that comes from successful transformation………….there’s no other feeling that compares. If you know, you know. I’m just saying,, the choice is yours 🤷🏼‍♀️

[petermorwood]

I COULD MURDER A CURRY... Well, at least commit a certain amount of violence on one.

In other words, I wanted something curry-ish the other day without taking much trouble over it, so I threw this together from what was in the cupboard, fridge and freezer.

(There was rather less than I expected. That's been fixed.)

When I discovered we had no lamb or chicken it ended up as unintended vegetarian, and can as easily become vegan; just leave out the ghee. If my result is anything to go by, all variations will taste great.

NB #1, there's no salt; the preserved lemon has plenty.

NB #2, metric measurements are correct, Imperial are approximate, but this whole recipe was pretty vague from start to finish, so wing it.

That's what I did. For instance, preserved lemon is Moroccan not Indian, yet it worked just fine.

Lemon and lime lentil curry

Ingredients

1 tablespoon ghee or coconut oil (I used a 50-50 combination)

2 onions peeled and chopped fine

2 tablespoon hot curry powder

1 tablespoon mild curry powder (or 1 hot / 2 mild if preferred)

6 cloves of garlic peeled and chopped fine

2 400g / 14oz tins chopped tomatoes in juice

1 400g / 14oz tin kidney beans, drained and rinsed

250 g / 1 cup red lentils

250 g / 1 cup each of red, green, and yellow peppers, sliced and coarsely chopped (optional; we had them in the freezer)

2 heaped tablespoons lime pickle, chopped fine (hot or mild as preferred; Patak brand is good. I used home-made hot)

2 heaped tablespoons preserved lemon, chopped fine (again, I used home-made) *

1 tablespoon garam masala

* If you can't source preserved lemons, use the zest and juice of at least one fresh lemon (two might be better). If you've only got bottled lemon juice, add 125ml / 1/2 cup of it when the tomatoes go in.

Method

Heat your preferred cooking fat in a pan (a wok is even better), add the chopped onions, and cook until soft and translucent. If desired, cook until starting to brown (this may take up to 45 minutes).

Push the onions to one side, allow the fat to flow into the centre of the pan, add the dry spices, combine well with the fat and cook for about five minutes.

Add the garlic and cook for a further five minutes.

Add the kidney beans and lentils to this mixture, stir well, add the peppers, lime pickle and preserved lemon, and stir again.

Add the chopped tomatoes, and one tomato-tin full of water. (Also add the lemon juice (and zest), if that's what you're using instead of preserved lemons.)

Stir well, turn the heat right down, cover, and simmer for about 30 to 45 minutes. (This is where I'd have added 2 cubed chicken breasts, if I'd had them).

Check occasionally to ensure nothing is sticking, adding a little water if required. Taste during this process, and adjust the seasoning. (Which means, if you're using fresh lemon or bottled lemon juice, this is when to add some salt.)

When the lentils are done (I like them a little al dente), sprinkle on 1 tablespoon garam masala, stir it in then serve.

Accompany with Basmati rice, or chapatis (flour tortillas / wraps will do just fine), or naan bread, or any combination of these. I did a mix of 1/3 brown Basmati / 2/3 white Basmati.

@dduane pointed out that what with the carbs, protein, dietary fibre etc., this is also quite healthy. That's an unexpected bonus for something I just thought was no trouble to make, tasted good...

And didn't involve committing even a minor felony, though a slice of apple tort to follow would have been nice... :->

[whifferdills]

stopped watching the game and made soup instead:

WHIFFERDILLS BUSTANUT SOUP

->cook this first

1x large butternut squash, split, seeded, and roasted face-down on a sheet pan til soft. parchment paper or silicon mat unless you love scrubbing pans. duration of time for temperature? 400? idk. time. half hour? depends on the squarsh. scoop the flesh out from the rind. there is no graceful way to do this, but a nice big spoon helps.

->this at the same time but it's in a pot, i didn't want to confuse you

2x spanish onion roughly chopped and sauteed down to not quite carmelized, along w a clove or three of minced garlic and a thumb of minced ginger. let the onion cook down a little before adding the garlic and ginger, it'll keep it from burning. if it starts drying out add a little water

little bit of salt. bay leaf, if you remember. other herbs? whatcha got. rosemary is nice sometimes. pull these out before the next step

->then everything in big bowl. add in:

1x pack silken tofu (problems with this? maybe coconut milk and a little less stock down the line. but i really love the sort of ascended 'shitty diner slop' texture silken tofu gives, and it adds a little extra protein)

2c ish vegetable stock

1x confident sploosh vinegar-y hot sauce OR dash of cayenne and some apple cider vinegar

1x sprinkle nutmeg, some black pepper. you can get kind of wacky here, have fun with it! pumpkin spice that shit!!

hand blender time. blitz to shit, salt to taste. i am King MSG so of course, add some here if you have it on hand. maybe more stock if it's too thick but remember: it is difficult to go backwards! add in increments. if you run out of stock, water is fine (try to find the line between 'perfect consistency but a little weak' and 'too thique but taste great')

if you don't have a stick blender, any type of food processor works, just go in batches

if you have no devices: grab a whisk or fork and feel the burn

but seriously a half-decent stick blender is pretty cheap and it WILL change your life

✨immersion blender✨ whatever

->also

i always add in some crunchy vegetables cooked just past raw, since creamy soup like this is so samey-samey. went w brussel sprouts tonight bc that's what's in my fridge but cauliflower works well here. chop to approximate mouth size, toss in oil and salt/pepper, put in Lazy Fuck Steamer Box (hotel pan covered with sheet pan, although any covered cooking vessel is the same). cook at temperature until done (15 minutes at 350? idk). this is the happy idiot way to cook vegetables, the results are average but BOY is it easy. i guess you could roast things instead if it's important to you

great with crusty bread obviously but it's nice sometimes to cook up some wild rice or etc and toss that in for your carb-on-carb action

serves a lot, get your tupperware out

[feyburner]

Hello teacher feyre, I've been following your cooking tips and recipes and I wonder if there's any recipes/tips you have for someone who cooks only as a means to an end (food on the table), so something quick or easy. Thank you in advance!

You can’t go wrong with the basic carb + protein + veg. There are infinite variations on this in every cuisine. Whenever I’m cooking dinner it’s just carb (usually rice or quick homemade flatbread of some sort, sometimes Asian noodles; I’m not a pasta person) + protein (chicken, beef, pork, tofu) + veg (whatever was on sale).

The fastest and easiest way to cook things is sautee/stir fry imho, I know baked sheet pan meals are also a thing but for speed + Cooked Well I really only trust the oven for roasting veg. I’ve never had much luck with roasting meat in the oven, it never browns to my satisfaction (except for whole roast chicken). I only use the oven for braising.

Stir fry is hella easy. All you need for a good stir fry sauce is roughly equal parts salt/savory, acid, sweet, spice/herbs + some water or broth, maaaybe a thickener (cornstarch slurry). I usually just improvise with whatever I feel like. Soy sauce, rice vinegar, brown sugar or honey, chili sauce or sriracha as a base, add water or broth until you have enough to cover what you’re stir frying. Salt and black pepper. Not the fanciest but it takes 5 min.

A typical dinner I make is rice, chicken, onions + bell peppers. First get the rice going in the rice cooker. Usually just with water, sometimes with broth, or coconut milk + lime zest if I have a lime. Pat the chicken dry and rub with kosher salt and whatever seasonings (can’t go wrong with S&P + garlic powder, paprika, chili powder or Cajun seasoning, or herbs: parsley sage rosemary thyme. Or get pre-made spice rubs! Who cares!). Cut into bite size pieces. Sometimes I’ll velvet/marinate it, sometimes I’m lazy. Sautee the chicken in a hot wok with oil until it’s browned. (I cut into bite-size pieces so it cooks fast inside too. Or you can do “hands off” for whole chicken breasts: Heat oil in a pan with a tight-fitting lid. Press seasoned chicken breasts flat with your hands. Place 2-3 chicken breasts in pan, brown 2-3 minutes on one side. Flip. Put lid on pan. Turn heat to low and and do not touch for 9 minutes. Perfect juicy chicken breasts every time.) Remove chicken from wok, pour out juice if desired, add onions, sweat a few minutes until softened, add peppers, sautee a few more minutes until peppers are softened/browning but still a bit crisp, add minced garlic, toss 1 more minute, done. Season through the process with whatever you want. Baseline = S&P, garlic.

When you’re cooking fast the thing that is most important is highlighting & enhancing the flavor of your raw ingredients. You’re not putting hours into a curry or a braise, so just season to show off the flavors of your onions, peppers, etc. S&P, garlic, and a finishing sprinkle of lemon juice, can’t go wrong. Spices and seasonings to your taste. Soy sauce. Whatever. Sautee until it looks like something you want to eat. Done.

Ground beef or pork, sausage cut into coins. Whatever’s on sale. Spinach is a big one in our house bc wilting spinach in a pan takes 5 minutes. Onions—edible in 5 minutes, don’t have to spend 45 caramelizing. Yukon gold potatoes—wash, chop, boil 9 minutes in salted water until fork tender, drain, quick pan-fry for a good crisp.

Figure out your staples—what you like, what’s cheap, what’s easy—and figure out fast ways to cook it and you’re done. Carb + protein + veg = you will never run out of things to cook, just switch up seasonings and whether you do a stir fry sauce or not.

The thing about cooking regularly is you figure out your go-tos and that makes it much easier. You don’t have to look at new recipes every night. You realize you can pretty much do anything to anything once you understand the 101 Basics of how to cook it.

Sorry this is rambling. Hope it helps a bit??? Feel free to ask for clarification.

EDIT: Wait I thought of actual tips.

- Always heat pan first, then oil, then once oil is shimmering/shivering add food. It’s faster, and you don’t ever want food sitting in room temp oil—it’ll just soak it up and get oil-logged instead of browning or crisping.

- You can use more flame than you might think. Default to medium/medium-high heat unless a recipe says otherwise, or unless you’ve already browned something and now you want it to keep cooking without burning. But if you cook everything on low heat out of caution it’ll just be slower and you won’t get satisfying textures.

- Season throughout, not just at the beginning or end. Flavor (especially salt) builds, and needs to build.

- Salt is your absolute best friend. Nothing is complete without it.

- Taste often. Don’t just make a sauce and dump it in without tasting. Ounce of prevention, pound of cure.

- When adding cornstarch to a stir fry sauce, always do a slurry (equal parts cornstarch + water whisked until smooth, usually 1 Tbsp each). Don’t ever just dump a spoonful of cornstarch into something. It will give you cornstarch lumps which will never dissolve.

- You want things to be dry when you toss them into hot oil. Especially meat, the reason for patting dry then rubbing in salt is to dry out the surface (salt draws moisture to the surface, then you can wipe it off again). This is how you get a nice crispy brown crust. Water = steaming, not crisping. (Most veg is easily steamed or blanched if you want to reduce the amount of oil you’re consuming.)

Okay I’m done. For now.

[h0neyfreak]

I’m gonna share another very useful approach to life as an adult with ADHD: cooking and nutrition edition.

The American idea that dinner is “meat/protein with a veggie and a side” and that this is somehow an easy thing to prepare is a lie. That’s so much work. Sometimes I like making a meal that requires a lot of effort but that’s not sustainable for my average weeknight dinner.

I would like to instead introduce you to my world of Sauce Based Cooking. It is predicated on the idea that the “one pan meal” is not a category of recipe but rather a decision made by the chef. There are some deviations (some meals require a pasta pot and/or sheet pan) but that’s still way less than a lot of recipes call for. If it requires a blender, simply close the link and step away.

Rules for Sauce Based Cooking Freedom:

Have more spices/flavorful pastes than you know what to do with. Better than Bouillon and miso paste and curry paste and spice mixes etc etc. You are not running an authentic Tex-Mex restaurant from your kitchen just get the taco seasoning packets.

If you eat meat, you should be buying bone-in skin-on chicken thighs. Not chicken breasts. You can braise a chicken thigh for two hours and it will only get tastier and better. Cooking a chicken breast is stressful and requires a level of precision im not prepared to give to a chicken.

Focus on learning to make tasty BASES. You have learned if you make it and it tastes good to you. Nail down a good cream sauce, perfect your 20 minute marinara, learn a coconut curry, figure out the basic components of a marinade. Add some ground ginger to your chicken soup and thank me later. Then cooking is just beating protein and veggies into submission under your sauces and above your grains.

Don’t try and make ~dishes~. I call this “Zelda cooking.” You need something that you enjoy eating and gives you the nutrients you need to function. Prep vegetables and proteins you like and dump them into a sauce you also like. Add some polenta or bread or rice or couscous or any other grain to soak up the sauce and make it filling and satisfying. 9 times out of 10 it’s gonna work. The only decision you need to make is the flavor profile of the sauce.

Buy the precut vegetables. I know. It feels wasteful. So much plastic. But I promise you it’s way more wasteful to throw out half your groceries and order Uber eats 5 days in a row because you never managed to chop an onion. It’s okay. Precut/frozen vegetables and canned ingredients and prepared food items are going to be your lifeline. I can turn a rotisserie chicken and plastic tub of mirepoix (pre chopped onions, celery and carrots) into a delectable soup with just things in my pantry at this very moment.

Same as above but line the pan with foil. Save yourself a dish.

Add at least one vegetable to everything you cook. This might be controversial but you need fiber. And all sorts of other vitamins and minerals that things like kale and carrots and sweet potatoes have. My go to is canned chickpeas. A jar of marinara plus some canned chickpeas and kale is suddenly a hearty and filling topping for pasta that’s gonna satisfy me way more than just the pasta and sauce. And all I had to do was dump a can and a bag into the pot. That’s not a dish that really exists or has a recipe but it’s Sauce Based and I eat it a lot.

Keep some fortified cereal (most cereal is fortified by default) and trail mix on hand. Sometimes I get in a funk and order a lot of takeout or just eat a lot of carbs and not much else and then get woozy because I’m a little dumb and don’t eat a lot of animal products so all my Nutrients are low and that makes cooking harder. Fortified cereal and trail mix together will have most of the stuff you need to get rid of the lightheaded wooziness (iron and b12 and fats and sugar) in a dense little package that’s easy to munch on while cooking.

Finally, I know online recipes and Pinterest are great and wonderful but get proper cookbooks whenever you can. The first reason is that even with AdBlocker online recipes are a minefield and can be distracting and frustrating and overwhelming which are all things you don’t want when knives and hot pans are around. The second is that you will learn so much about cooking from a proper cookbook and the better you are at cooking the easier and faster it goes. ThriftBooks has plenty as will your local library or even older relatives. Ones like “Cook What You Have” by Christopher Kimball and “The New York Times Cooking No-Recipe Recipes” book and the classic “The Art of Simple Food” by Alice Waters are great.

[bitchysunflower]

personal tips for anyone struggling to be a functional human being!

(these work for me, they might not work for everyone but i think it’s good to share things like these anyway)

eat more protein!! plant protein, meats, or powder protein. it boosts your energy so you won’t feel as lethargic

i don’t like eating three big meals, so i have started to eat smaller meals more times during the day. breakfast; a little snack; small lunch; afternoon snack; small midday snack (and if i’m sleeping late another little night snack). high protein snack with some carbs will fill you up and help you gain energy!

DRINK WATER! always keep a water bottle full next to you, drink even if you don’t feel thirsty. maybe you’re like my friend who doesn’t like the “taste” of water but don’t put those weird caffeine filled liquids in it. try putting spearmint, or some lime! they are good for you and it adds something to spice up your water!

(as a beautiful person told me) think of chores as self care! need to do the dishes? ITS SELF CARE! need to clean your room? ITS SELF CARE! this is more of a mental training than the others but it is wonderful honestly, made doing the dishes much more pleasurable.

not eating enough vegetables? make them into something else. pasta is my absolutely favorite food but it’s not enough in vitamins to sustain you. get your favorite vegetables, cook them, and make them into a big pot of sauce. (you should add chickpeas too, they have a lot of protein!) with this you have a full meal with all the nutrients you need and it’s a quick meal to make. make it big enough so it lasts a couple of days.

there is NO shame in eating the same meal for two weeks straight. i know the internet is full of cool recipes and people encourage you to have a different meals every other day but its exhausting! find one meal that you enjoy and make it for as long as you can. than when you get sick of it find a new one. make your cooking easier not harder. this goes for anything, eat the same fruit everyday, same breakfast, etc.

have trouble remembering, or finding the strength, to do basic things day-to-day? make it a game, or more specifically, download a self care game. my friend recommended me this app called Finch. you take care of a little bird, and you set daily tasks for you to complete (from surviving the day, to doing daily exercise). You can dress up your bird, decorate its room and help it grow! doing you daily tasks will give you crystals to buy things for your bird, and you can even hatch little eggs that turn into companions for you birdie! this is a link from The Viking that talks about the features. apps like this is not for everyone but it doesn’t hurt to try!

having a sudden burst of motivation? take advantage of it. do things you have been putting off. doesn’t need to be all of them, but doing one or two things when you’re feeling motivated it will definitely make the mental and work load lessen.

it’s ok to have lazy days. you don’t have to be productive everyday. those clothes sitting on your chair for a week that you need to put away? they are not the end of the world. it took me two weeks to put away the clothes from my suitcase after i came back from a trip, but what is important and that i still did it! did i take long? yes. but that is not the end of the world.

[remembertoeat]

Pantry Staples

These are things I always tend to keep in stock for cooking, either for flavoring or because I end up using them a lot. Some are actual ingredients, some are just seasoning, but I use them all enough to make it worth it for me. (I'm including what these are approximately priced usd at my local grocery store (Kroger) but the price will vary by location and store!)

-Minced Garlic ($2-$5, depending on size) Pre-minced jarred garlic is great. I love chopping up my own garlic, but the minced garlic is just too damn convenient and while I can guarantee I'll eventually get through a big jar before it goes bad, it can last me awhile.

-Lemons ($0.80 each or $4 for a bag) YMMV, but I use fresh lemons a lot. It’s just a little nicer than lemon juice and sliced lemons or lemon wedges can add a ton of visual interest to the dish. Plus it’s an actual ingredient I use frequently.

-Chicken Broth Base ($3.30) Basically just powdered bouillon cubes. It’s 1 tsp per 1 cup of hot water, but I’ve gotten to the point where if I’m making a stew, chili, pasta sauce- anything savory that would cook with water or stock, I just toss in a spoonful or two.

-Spices (Black pepper ($1.25), cumin ($3), red pepper ($3.80), lemon pepper ($1.25), paprika ($1.25), oregano ($1.25)) These are the big spices I tend to use a lot. Black pepper has a great unique smokey taste. Cumin does a TON of heavy lifting in my dishes and I've got a giant container of it. If you like Mexican and Indian flavors, it's a must-have. Red pepper is something I use a lot personally, but if you hate spice, you can probably skip it. Lemon Pepper is great to get a quick lemony flavoring on chicken, veggies, etc! Great stuff! Paprika is a spice we use a heck of a lot and go through it super fast. Oregano is great for Mediterranean dishes (Greek, Italian, etc.)

-Baking Essentials (Flour ($2.49 for 5lbs), sugar ($2.99 for 4lbs), brown sugar ($2.20), salt ($0.80 for 26oz), yeast ($1.30 for 3 packs (.75 oz) or $8 for 4oz), corn starch ($2.50 for 16oz), baking soda ($0.99 for 16oz), baking powder ($2.50 for 8oz)) Pretty self explanatory. I use cornstarch mostly for coating meats to crisp them in the pan. It's got a long shelf life, so while I don't use it super frequently, it's inexpensive and good to have on hand.

-Pasta ($1.25 for 16oz)/Rice ($1.50 for 32 oz) I always have containers of both pasta and rice on hand. If all else fails, cook a protein, toss it into a bowl of carbs, and throw a handful of salad mix in it. Filling, cheap, tasty, easy to prepare in a variety of ways!

[artielu]

I'm still surprised by that poll characterizing oatmeal as "old people cereal". Oatmeal is AWESOME, y'all.

It's cheap, especially if you buy a bigger size. You can get really nice oatmeal brands for a low price, especially in terms of cost per serving. You can get twenty servings of nice oatmeal for like seven dollars plus tax.

It's nutritious. High in protein and fiber and complex carbs that give lasting energy and keep your digestive microbiome happy.

It doesn't spoil. Keep it in an airtight container (like the awesome metal can McCann's comes in) and it will stay good until you eat it all.

It's perfect leftovers. You can make it ahead and it reheats great in the microwave. I make 4 cups of milk to 1 cup of oatmeal on the weekend and eat it for breakfast all week.

And it's delicious. It's so versatile. It's a vehicle for yum.

McCann's Irish steel cut is my favorite. Just simmer out in the stove for half an hour while you do whatever. I use plant based milk instead of water, for flavor and nutrition. My favorites are ripple, oatly, and cashew when it's in sale. Usually ripple. The steel cut has a fabulous texture and mouth feel, and is full of fiber and protein. You can find these at regular grocery stores and Amazon.

Bob's Red Mill is also great. Their quick cook steel cut oats are also yum and a lot faster than the McCann's. I get mine at Costco but again Amazon etc. This one is less common at regular grocery stores.

And then there's the brilliance of overnight oats. Stupid easy and so delicious. Add Greek or Icelandic yogurt, some fruit, and you're good to go.

And y'all, oatmeal can be sweet or savory.

Oatmeal is great with everything bagel seasoning and a fried egg. Or bacon and cheese. Or spiced nuts. Oatmeal likes Sriracha, if you're into that. Sprinkle chia seeds out ground flaxseed or hemp seeds for extra nutrition.

Oatmeal is great with maple syrup (the real stuff) or honey and dried fruit and some nuts. Re nuts, buy the cheap tiny bits of pecans or almonds (see trader Joe's). You don't need pricey whole nuts or halves. If you want to be really fancy, toast your nuts in a warm pan for a minute first.

Oatmeal is great with a blob of nut butter swirled in.

Oatmeal is great with cream and fresh berries. I like it with coconut milk and raspberries.

It's great with chocolate chips and cinnamon and butter.

Y'all. Oatmeal is fucking great.

Love yourself and buy the good oatmeal.

[thiswaycomessomethingwicked]

Spinning off from my question about Grima's favorite and least favorite foods, what about sweets? What sorts of pastries or candies do you think could be found in Rohan, and which ones do you think Grima likes best?

Oh man! Love me some food talk! Especially Grima food talk :D Thank you for dropping this into my inbox~~

As usual, this got hecka long. (This is what happens when I answer on my desktop and not my phone.)

I love food and food history – it’s something I’m super keen on and love nattering on about, particularly as it relates to the medieval and early modern period. Though, for Rohan, we’re really talking late antiquity and early medieval in terms of time but ingredients in European cooking didn’t take a dynamic change until 1492 and the colonization of the Americas began.

I have a lot of thoughts about what Middle Earth has access to in terms of food products from the Americas – because clearly they got tobacco somehow. Also, apparently, tomatoes? And potatoes. Etc. (I know Tolkien has an answer to this but I’m still a little hmmmm/consistency check needed Tolkien about it.) 

My answer will generally work based on the assumption that Rohan has limited to no access to ingredients that are wholly and entirely native to the Americas. Because, as we know, Tolkien intended Rohan to be reminiscent of Anglo-Saxon England and early medieval Scandinavia so I tried to work at least vaguely within those parameters. (I know he was like: it’s Mercia! But I refuse to be hampered by a single kingdom that ranged from 6th to the 9th century because Tolkien didn’t limit himself either.)

my tl;dr is: Grima has a sweet-tooth and loves carbs and dairy products so he's all about them honey cakes and sweet cheese tarts.

----

Frist off - base ingredients that the average Rohirrim would be working with as sweeteners are honey, fruits, nuts (e.g., chestnuts, walnuts, almonds), herbs/spices, syrups/confits (fruit or cereal based – strawberry, for example) and cheeses/dairy products.

Pending Rohan’s climate and geography, they might have the correct maple trees for syrup tapping (i.e., sugar maple, red maple, and black maple), which would add an additional flavouring agent to their dessert foods. But I personally find that doubtful. The temperatures in spring need to range from -4 at night to around 6 or 7 in the day for a proper sugar tap and I don’t see Rohan getting that cold consistently enough to make it work.

-

For the wealthy, there might be access to sugarcane products (i.e., sugar, molasses, rum ;) etc.), but I just can’t get my head around Middle Earth having sugarcane. If they did, it’d be in lands controlled by Sauron so access would be limited during times of war. Therefore, Grima growing up would likely not have seen any white or brown sugar, if it existed.

Other things that would have been accessible more to the rich in Rohan than anyone else: cinnamon, cloves, allspice, cardamom, ginger, vanilla and other herbs, spices etc. that grow outside Rohan – and in regions, coincidentally, mostly controlled by Sauron and/or have rough trade relations with allies of Gondor.

As this is the case, most of the sweetening Grima would be familiar with would come from honey and fruit. His palate, like most in a late-antiquity and early medieval society, probably ran towards sour and tart. Our palates today, especially in the west, are incredibly sweet in comparison to what our ancestors were used to.

All fermenting was done with wild yeasts and that tends to give you more sour flavour profiles in your ales/beers, meads, and yogurts than the controlled approach to brewing and dairy products we have today. Meat and fish were often preserved via salting, vinegar, or with the sour dairy run-offs from the cheese and yogurt process.

-

All this said! Some deserts or sweet snacks Grima would likely be familiar with include, but are not limited to:

Sweet breads (e.g., gingerbread [for the wealthy, in 14th c England a pound of ginger cost the same as a sheep], apple loaf, honey load, nut bread etc.)

Fried breads (think beignets or zeppoli, but also proto-funnel cakes)

Fried, baked or stewed fruits

Sweet cheeses

Custards

Skyr/something similar

Honey

Candied fruits and nuts

Tarts and pies (a very wide range of tarts and pies existed)

Cakes (and there are a wide range of these, too, e.g., I’ve seen an early medieval cheesecake recipe)

Cookies or sweet biscuits

Fried figure-of-eight snacks (an early medieval pretzel, basically)

Fritters (so many fritters, so little time)

Sweet toasts i.e. toastee (most usually topped with spiced honey and available nuts)

-

For Grima – I firmly believe the man has a devil of a sweet-tooth and therefore likes any and all things put in front of him that are vaguely sweet in nature.

He’d have grown up on simpler versions of everything listed above – a lot of honey, orchard fruits (e.g., apple, pear, cherry, plum, quinces, medlars) and local berry flavourings (e.g., blackberry, blueberry, strawberry, raspberry, gooseberry, lindenberry). Maybe nuts, depending on what was available. The herbs would have been rosemary, mint, elderflower, heather (get hiiiiigh), lavender (maybe), rose (for special occasions most likely), marjoram etc. Not sure his family would have had the income to access things like citrus of any kind, cinnamon, ginger etc.

Therefore, day to day when he was young it’d have been honey cakes and seed loafs and sweet cheeses and skyr + fruit (not unlike how we eat it today) and fruit or nut tarts etc.

-

When he entered Theoden’s household and was able to sit at the high table with the king’s family and chief advisors this is when he’d get the glories of cinnamon bread and candied ginger and lemon tarts and the like. Pineapples.

Grima: We can’t EAT the pineapple. We have to leave it on the table so people know we can afford it.

Eomer: We have more than one pineapple. We can eat it and display it.

Grima: M O R E.  T H A N.  O N E??

-

Personally, I think Grima just loves carbs. So he’s the one sharking all the sweet and fried bread products at the table. I think he also likes sweet cheeses and custards so is really happy whenever something is fried bread on the outside and a sweet cheese or something on the inside.

As palates ran tart/sour, I can see Grima enjoying Rohan’s answer to skyr straight with no additions to it. Same for sour cheeses served at the end of the meal.

If I had to rank Grima’s favourite deserts/treats, once he was part of Theoden’s household and can afford/has access to Fancy Things, I think it’d go:

Fried bread with cinnamon (i.e., Rohan-beignets)

Orange infused custard

Saffron custard tart

Honey cakes – preferably with cinnamon or vanilla

Skyr

Candied ginger and almonds

Gingerbread

Sweet cheese filled tarts (Rohan’s answer to the Danish)

Pear or apple fritters

That said, I can see him still enjoying throwbacks to the less fancy sweets of his childhood, such as the fritters, but also the more herbal and earthy flavourings that were available to his family—winter savory, lemon thyme, bay, lavender, mint, borage, rosemary, marigold, sweet marjoram etc.

-

I didn't get into sweet beverages (herbal wines, mulled anything, mead, flavoured ales, fruit wines etc.) because that's a whole other thing.

I hope this was helpful! These are many, many thoughts and honestly, I could probably have gone on for another three pages but I thought I should wrap it up.

Thank you so, so much for the ask! It made day :D :D

[boomcomplains]

This makes me feel like I should teach people how I bake/cook the lazy way. Mis en place. How about mis en fuck yourself.

First, disclaimer. If the right way makes it so you don't want to cook, it's not the right way for you. Embrace that. Nobody but the trad wives do it right every meal. Chefs don't do it the right way when they go home. Doesn't mean you can't have delicious food.

Anyway, here are my rules.

Know the ingredients you can use the same implements for (if there is tsp and half tsp for different spices, use the half teaspoon for all them and double up for the ingredients that need one tsp, if you need a cup for flour and sugar use the same cup unless your dipping into the other bag, in that case, keep measuring cups with internal increment markings in both your sugar and flour cannisters... I have a small kitchen and I promise you the cannisters are worth the counter space lost), use your dishwasher for all bowls and stirring utensils except wooden spoons (if you have one), use the cutting board for like ingredients, and start with the least contaminating, and clean the rest while doing something else (if you have a mixer, do it while mixing, if you're refrigerating dough, do it then, if you're putting it in the oven, do it then, if you're cooking on the stove, usually there is a time you dont need to watch it, wash your dishes and cutting board then). Also keep ingredients in similar places. It's kinda like lazy mis en place. I know all baking things are in one cabinet, all spices are in another. Staples like flour, sugar and oil are always available on the counter.

How to use one cutting board: chop carbs like bread first. Then veggies and fruits. Last meat. If you have a dishwasher, just stick the veggies in a bowl. If not, that's still usually easy to clean. Or, just make sure your counter is clean and set it on that.

How to use one pan: Fat first (oil, butter lard), then aromatics (garlic, onion sometimes, etc). Next meat (cook it until just about done), then veggies/fruits. If you want a sauce put the meal on a plate you're going to eat from anyway and make the sauce in the dirty pan. You want that flavor. Add a little salt with each ingredient.

Also, own more than one set of measuring cups and spoons if you have a dishwasher. No need to clean if you know you need a cup of a wet ingredient and cup of a dry one and you have to measure wet first. I have the smallest kitchen in the world with ONE drawer, and I cannot tell you how glad I use up space with extra measuring cups. Cleaning those in between ingredients is such a mood killer. I would rather starve.

Anyway, I'm basically cleaned up by the time I'm serving. All that's left is the dishes I eat off and the pan I last used to cook with.

Dishwasher safe mixing bowls are also a godsend.

Oh, and soak your cooking pan while you eat. Easier clean up afterward. Or soak your mixing bowl while you put things in the oven.

When I make cookies, I clean while the cookies bake. It usually takes fifteen minutes which is around the time cookies take, and I get a treat for my effort.

This is why i really appreciate the creators who cook with the minimal amount of cleanup required lol (adam ragusea for instance)

[balcalnutrefy]

The Rishi Panchami sabzi also known as Rushinchi Bhaji features a lot of different and unique vegetables, so it can be customized to suit one’s tastes. Rishi Panchami is the fifth day of Bhadrapad month in lunar calendar. It also happens to be the second day of the Ganpati Festival. On this day, seven sages (Sapta Rishis) are worshipped. Women usually observe a fast on this and consume rushichi bhaji (in Marathi) as a part of a fasting meal. Rushichi contains a mixture of seasonal vegetables and tubers, mostly made without using spices/masala. The dish incorporates seasonal vegetables and tubers, and only those vegetables that do not require ox to farm are included.

Rishi Panchami sabzi/ Rushinchi Bhaji recipe is extremely nutritious and delicious because it contains a lot of different seasonal vegetables. It is also very beneficial in improving digestive function and avoiding problems like constipation, stomach ulcers, diarrhea, etc. As it’s high in fiber, it helps to lose weight, and contains good carbs, which controls blood sugar. This delicious and healthy recipe will eradicate free radicals that are responsible for serious illness. Phytonutrients in it not only reduces inflammation, but also boosts immunity. Its high iron content makes it ideal for treating anemia. Antioxidants like beta-carotene, lutein, and zeaxanthin counteract oxidative stress caused by free radicals.

Ingredients:

Colocasia leaves – 3 to 4

Red Amaranth leaves – 3 to 4

Corn Cobs – 1

Snake Gourd (Padwal) – 1 Small

Ridge Gourd (Ghosali) – 1 Small

Pumpkin (Kaddu) – 100 gms

Bottle Gourd Cubes (Lauki) – 100 gms

Green Chili Paste – 1 Tbsp

Soaked Peanuts – ¼ Cup

Tamarind Pulp – 1 Tsp

Jaggery – 1 Tsp

Grated Coconut – 1 Tbsp

Ghee – 1 Tsp

Salt as per taste

For Tempering:

Ghee – 1 Tsp

Cumin Seeds – ¼ Tsp

Method:

Wash all veggies thoroughly. Take a large cooking pot and add 1 tsp of ghee to it.

Once ghee starts heating, add chopped Colocasia (Arbi / Alu) leaves and sauté for 1 – 2 minutes.

Add chopped red amaranth leaves and sauté till both the leaves are wilted.

Add all other veggies, broken corn cobs, soaked peanuts, salt, and ¼ cup of water and mix everything well.

Cover and simmer on low flame for 30-40 minutes. Stir the mixture in between. Add water if needed.

Add grated coconut, jaggery, and tamarind pulp. Cook for 5-6 minutes.

In a small pan, heat 1tsp ghee and add the cumin seeds when the ghee starts to heat up. Let it splutter for some time. Pour this tempering over the sabzi and mix well.

Click here for more Tasty & Healthy Recipes

[howly]

hey I'm also trying to body recomp! i'd love to hear about your eating habits and protein intake bc that's what i struggle the most with

hi! i'm so sorry for the super late reply - i typed it out a couple months ago, saved in my drafts to add more stuff later, then lowkey forgot about it and have barely been on tumblr since lol.

anyways. back on the topic:

for real. tracking and trying to reach your daily protein goal after not caring about your macros all your life is toughhhh.

re: my general eating habits - i used to not be a breakfast person, and i've always done cardio and bodyweight exercises in the morning on an empty stomach, but the other month i got nauseous within the first 30 minutes of my first lifting session so i had to get into the habit of eating breakfast whether i want it or not. i find that quick carbs with minimal protein, about 100-200 kcal, 30-60 mins before training work the best for me (e.g. a slice of bread with some type of spread on top, oatmeal, a banana with pb)

the rest of my meals are just a constant calculation of "how can i make this more protein-packed" and still barely managing to hit my goal (100 g/day) while trying to stay in my calorie deficit lol.

what helps me most with my protein intake:

a casein shake before bed

pastirma is quite popular in my country - it's similar to jerky i would say? and i never realized how protein-rich it is! it contains 200 kcal and 35-40 grams per 100g so i'm chomping on it daily like a dog.

i make myself shredded chicken ahead of time and just get it out of the fridge and snack on it while i watch youtube or tv. i only put salt and pepper on mine but you can always add more spices to make it more exciting

i love crunchy snacks so pork rind chips has been A GODSEND. it's calorie-dense but it scratches my crunchy food itch just right and still bumps my protein intake up a little

adding liquid egg whites to my omelettes to save up on calories (e.g. combining 1 egg + 70-100g egg whites)

get that dairy (... well, unless you're lactose-intolerant). lidl, at least in europe, offer a few different types of dairy products that are high in protein (such as skyr, creamy quark, string cheese, cottage cheese) and i'm trying to eat them as often as i can

also, urda cheese/curd/quark/exact-term-in-English-varies is very cheap and easy to find in the balkans, and the macros especially of the low-fat version are great - the one i have in my fridge right now includes 90 kcal and 14 g of protein per 100 g. the drawback is that the taste is not that great, but it works as a perfect substitute for feta in recipes where the cheese is meant to absorb the flavours of the other ingredients (e.g. gratins, dips, feta stuffed veggies, etc.)

honourable mentions a.k.a. ingredients that won't save your protein intake on their own but can still help when added to salads, oatmeal, smoothies, on top of ice cream etc.: nutritional yeast, hemp seed, wheat germ, flax, chia; quinoa to substitute rice; i recently had wheat berries in a restaurant and think they'd be a nice sub for both rice and oats

a different honourable mention that won't increase your protein intake... but sometimes, even with all the protein and fiber, you still find yourself hungry though you have hit your calories for the day, because you're on a deficit while your body is trying to stay at the body fat percentage it's at now and is telling you to feed it more: cacao nibs help me a lot with curbing cravings. same goes for raw veggies i don't generally like (mine are peppers and celery. no amount of dips will make me like them raw, and a few bites of them stop my cravings right away)

[truwellth1]

The Indian Keto Diet: A Comprehensive Guide

The ketogenic diet, often referred to as the "keto" diet, has garnered attention globally for its potential benefits in weight management, diabetes control, and enhancing brain function among many. Despite its popularity, many Indians may find it challenging to adopt this dietary approach due to cultural preferences, personal choices, and traditional culinary practices. However, the Indian keto diet offers a unique solution by blending the principles of keto with the rich culinary diversity of Indian cuisine.

This low-carbohydrate, high-fat diet aims to shift the body's primary fuel source from carbohydrates to fats, leading to a metabolic state called ketosis. When carbohydrate intake is restricted, the body seeks alternative energy sources. The liver converts stored fat into ketone bodies, which can be used as energy by the brain and other organs. This metabolic shift occurs when the body primarily uses ketones as its primary energy source.

To achieve ketosis, the keto diet recommends significantly reducing carbohydrate intake and increasing fat consumption. The diet typically consists of 70-75% fat, 20-25% protein, and 5-10% carbohydrates. This guide will take you into the fundamentals of the Indian keto diet, explore strategies for adaptation, discuss the role of supplements and medications, and provide practical tips for successful implementation.

 Understanding the Basics of the Indian Keto Diet 

The Indian keto diet follows the fundamental principles of a standard ketogenic diet, that includes only high-fat, low-carbohydrate foods. However, it incorporates indigenous ingredients and culinary traditions to create a culturally relevant approach to keto. The key components of the Indian keto diet include:

1.   Healthy Fats : Ghee (clarified butter), coconut oil, nuts, seeds, and dairy products like paneer (cottage cheese) are the primary sources of healthy fats in a keto diet

2.   Protein : Fish, eggs, lean meats such as chicken and plant-based proteins such as paneer, tofu, and legumes provide the essential amino acids while lowering the carbohydrate intake.

3.   Vegetables : Use local vegetables like spinach, methi (fenugreek), bottle gourd, and other leafy greens to provide the essential nutrients and dietary fiber. 

4.   Spices and Herbs : Traditional herbs in Indian cuisine such as turmeric, cumin, coriander, garam masala, and other aromatic spices are used to enhance flavor without adding significant carbohydrates.

5.   Low-Carb Alternatives : Traditional Indian flatbreads such as roti, kulcha, naan, paratha etc are replaced with breads made using low-carb alternatives like almond flour, psyllium husk,  roti to reduce carbohydrate consumption.

Tailoring Keto: Navigating the Diet for Indians 

It is important to modify the keto diet to align with Indian dietary preferences and habits is essential for sustainability and long-term adherence. Here are some strategies for tailoring keto to suit Indian lifestyles:

1.   Vegetarian Options : Focus on plant-based proteins such as paneer, tofu, and legumes to meet the adequate protein intake. Also dairy products like yogurt and buttermilk provide essential nutrients and probiotics for gut health.

2.   Non-Vegetarian Choices : Lean meats,such a schicken, turkey etc, fish, and eggs in moderation can be used to meet their protein requirements. Opting for locally sourced, organic varieties whenever possible ensures freshness and quality.

3.   Flavor Enhancers : Spices and herbs are an integral part of Indian cuisine. Use a variety of aromatic spices to add depth of flavor to dishes but also offers numerous health benefits.

4.   Regional Variations : India boasts a diverse culinary landscape, with each region offering unique flavors and ingredients. Embracing regional practices allows individuals to explore a wide range of keto-friendly options while keeping meals interesting and flavorful.

5.   Homemade Preparations : Prefer home cooked meals at home that use fresh, wholesome ingredients gives greater control over the dietary choices. Experimenting with different recipes and cooking techniques adds excitement to the culinary journey.

By customizing the keto diet to suit individual preferences and cultural backgrounds, individuals can enjoy a sustainable and enjoyable dietary experience.

 The Role of Keto Medicine: Understanding Supplements and Medications 

A well-formulated ketogenic diet can provide most of the nutrients the body needs,yet  certain supplements and medications may be beneficial to fill nutritional gaps and for optimizing health outcomes

1.   Exogenous Ketones : Exogenous ketone supplements can help induce and maintain ketosis, the metabolic state characterized by elevated ketone levels. They are particularly useful for individuals transitioning to the ketogenic diet or those seeking to enhance athletic performance. These must be used under professional guidance and you may consult with one of the experts at TRUWELLTH

2.   Medium-Chain Triglycerides (MCT) Oil : MCT oil is a concentrated source of medium-chain fatty acids that are rapidly converted into ketones by the liver. Adding MCT oil to meals or beverages can boost ketone production and provide sustained energy levels.

3.   Electrolyte Supplements : While starting a keto diet, some individuals may experience electrolyte imbalances due to increased excretion of sodium, potassium, and magnesium. Supplementing with electrolytes is critical to maintain hydration and prevents symptoms like fatigue and muscle cramps.

4.   Medication monitoring : Those with pre-existing medical conditions, such as type 2 diabetes, may need to adjust their medication dosage under the guidance of a healthcare professional or a qualified nutritionist. You may schedule an appointment with one of the experts at TRUWELLTH. When done right, a ketogenic diet can lead to significant improvements in blood sugar control, and may reduce the need for certain medications over time.

Unlocking Healthy Gains: Exploring Weight Gain Supplements and Strategies 

The ketogenic diet is often associated with weight loss, but it can be an effective tool in weight management – including weight gain. Here are some strategies.

1.   Calorie-Dense Foods : Include calorie-dense, nutrient-rich foods into your diet, such as nuts, seeds, avocados, and full-fat dairy products. They are a good source of concentrated source of energy and essential nutrients require to support weight gain.

2.   Protein Supplements : Adding protein shakes or smoothies made with whey protein, casein, or plant-based protein powders can help increase daily calorie and protein intake. Look for high-quality protein supplements free from added sugars and artificial ingredients. You may consult with the experts at TRUWELLTH to know which one is right for you.

3.   Strength Training  : Practice regular strength training exercises to stimulate muscle growth and promote weight gain. Focus on compound movements like squats, deadlifts, bench presses, and rows to target multiple muscle groups simultaneously.

4.   Creatine Supplementation : Creatine is a naturally occurring compound found in muscle cells that plays a key role in energy production during high-intensity exercise. Supplementing with creatine monohydrate can enhance muscle mass and strength gains, especially when combined with resistance training.

5.   Meal Timing and Frequency : Aim to eat frequent, balanced meals throughout the day to provide a steady supply of nutrients and energy. Incorporating snacks between meals can help increase overall calorie intake without feeling overly full or bloated.

PCOS Management Made Easy: A 7-Day Diet Plan for Polycystic Ovary Syndrome 

Polycystic ovary syndrome (PCOS) is a widespread endocrine disorder impacting women of reproductive age. Given the complex and multifaceted nature of PCOS, there is no universal approach to its management. However, adopting a balanced diet and lifestyle can significantly alleviate symptoms and enhance overall health. The following general guidelines serve as a foundation for a week-long dietary plan tailored to PCOS management:

1. Emphasize Whole Foods: Incorporate whole, nutrient-dense foods such as lean proteins, vegetables, fruits, whole grains, and healthy fats. These whole foods provide essential nutrients, fiber, and antioxidants that support overall health and well-being.

2. Limit Processed Foods: Minimize the consumption of processed foods, sugary beverages, and refined carbohydrates. These items can exacerbate inflammation, insulin resistance, and hormonal imbalances.

3. Opt for Low-Glycemic Foods: Choose low-glycemic foods that gradually release glucose into the bloodstream, promoting stable blood sugar levels and reducing insulin spikes. Suitable options include whole grains, legumes, non-starchy vegetables, and fruits like berries and apples.

4. Prioritize Fiber-Rich Foods: Incorporate fiber-rich foods such as vegetables, fruits, whole grains, and legumes. These options support gut health, promote satiety, and regulate blood sugar levels.

5. Include Healthy Fats: Incorporate healthy fats from sources like avocados, nuts, seeds, olive oil, and fatty fish. These fats support hormone production, reduce inflammation, and contribute to overall health.

6. Manage Portion Sizes: Pay attention to portion sizes to prevent overeating and maintain a healthy weight. Utilize smaller plates, bowls, and utensils to manage portion control.

7. Stay Hydrated: Drink water, herbal tea, or infused water throughout the day to support digestion, regulate appetite, and maintain overall health.

8. Incorporate Regular Exercise: Engage in regular physical activity, including a combination of cardiovascular exercise, strength training, and flexibility training. Consult with a healthcare professional or fitness expert to develop a safe and effective exercise plan tailored to your individual needs and goals.

9. Practice Mindful Eating: Pay attention to hunger and fullness cues, savor each bite, and avoid distractions during meals. This approach can enhance the overall eating experience and promote long-term success.

By adhering to these general guidelines, individuals with PCOS can develop a balanced, nutrient-rich diet that supports hormone regulation, inflammation reduction, and overall health improvement.

Finding the Right Fit: Choosing the Best Dietitian in Mumbai for Your Wellness Journey 

Selecting a best dietitian in Mumbai is essential for receiving personalized guidance and support on your wellness journey. Here are some tips for finding the right fit:

1.   Credentials and Experience : Look for the best dietitian in Mumbai with relevant credentials, such as a registered dietitian (RD) or nutritionist, and extensive experience in working with clients with similar health concerns or goals.

2.   Specialties and Expertise : Consider the dietitian's areas of specialization and expertise, particularly if you have specific dietary requirements or medical conditions. Look for someone who understands the nuances of the Indian keto diet and can provide tailored recommendations.

3.   Client Testimonials and Reviews : Read client testimonials and reviews to gauge the dietitian's reputation and track record of success. Personal recommendations from friends, family, or healthcare professionals can also be valuable sources of information.

4.   Compatibility and Communication : Schedule an initial consultation to assess compatibility and communication style. A good dietitian should listen to your concerns, answer your questions, and provide clear, actionable advice tailored to your individual needs and preferences.

5.   Cost and Accessibility : Consider the cost of services and the dietitian's availability for appointments. While investing in your health is important, it's essential to look for the “best dietitian near me” whose services align with your budget and schedule.

By carefully evaluating these factors and conducting thorough research, you can find the best dietitian in Mumbai to support your wellness journey and help you achieve your health and nutrition goals. We have qualified dietitians on our TRUWELLTH website, who can guide you in your journey towards health

[mangodestroyer]

Did anyone else get some very unpleasant advice about "healthy lifestyles" growing up?

I mean, seriously. I remember being taught that "raw fruits and veggies", specifically "raw greens like broccoli, kale, and spinach" were the SUPERIOR way having a high nutrients, low calorie diet. SPEICFICALLY if you did nothing to flavor them/didn't dip them in anything (except maybe a tiny bit of peanut butter). Also, avoid red meats and eat unflavored, broiled chicken and fish. Only eat a tiny desert once a week. At most. Have whole grains instead of white bread. Get vigorous exercise 60 mins a day and make sure you're out of breath, sweaty, and in pain (if it stops hurting, you got too used to it and need to push yourself harder/change things up). Oh, and don't you DARE be fat! Don't even be on the high end of a "healthy" bmi (even if you're tall/built with a larger bone frame and bmi doesn't work so well with people like that).

Yeah, um, turns out this advice is actually pretty bad/doesn't work for everyone/sometimes causes more harm/is honestly kind of not obtainable for some people. I've tried doing this at various points throughout my life. It made me miserable and lightheaded and I never stuck with it for long.

For instance, some workouts I was taught in gym class are a big no-no, according to physical therapists. The one where you reach down and touch your toes can be very bad for your hips and tendons (that's why it hurts). Also, I remember being pushed to run very intensely/do stairs in a cold ass environment. I don't have breathing problems, but I felt like I did after the fact. I mean, I was straight up coughing and my lungs hurt. So, I assume that probably also wasn't very good for me.

Also, grains aren't always a great choice of food either. They're full of carbs and can put on weight like crazy. There's this thing called veggie bread and veggie pasta. They're better options and they also taste a hell of a lot better than whole grain (seriously, ew!) Plus, veggie pasta is colorful. That makes it look fun!

And also, it's true that raw greens are insanely healthy. But really? Would you die if you almost never had greens this way? You know, enjoying your time on Earth is also healthy, and I sure as hell do NOT enjoy raw, unflavored greens (and I'm a person who likes bitter things and vegetables). I won't touch them unless they're prepared in a particular way. Preferably cooked and with lots of spices.

Speaking of which, spices are very good for you and add tons of flavor to your food. So is vinegar (lots of flavor and no sodium). And cooking wine. And herbs. Now there's one way to make your cooked vegetables extra healthy!

Seriously, why go so overkill? You realistically won't stick to a strict diet and exercise routine. Imo, it's much better to find healthy options you actually enjoy. For me, it's always going to be cooked vegetables and raw fruit (or fruit juice). With TONS of spices and herbs and vinegar and cooking wine. I also like going on brisk walks now and then. I know I need to get more exercise, but I still just don't care to do something super intense on a regular basis (I have a retail job and it just won't work out/I need energy for school and work). I'd much rather do some simple yoga for my joints or something.

Also, red meat is not the best thing in the world. Overconsumption can be an issue. But... some of us also kind of need it. I get low blood pressure. I also have a monthly cycle. I also seem to need a higher calorie diet. Not having enough red meat can be bad for me. And no, supplements are not fool proof. You absorb more nutrients from food.

I get that heart disease, diabetes, stroke, etc. are problems in the U.S. But was this diet advice designed for someone who's genetically prone to having high cholesterol? Or who was born with a family history of some extreme diabetes? I've met people like that, and it does really suck for them. But also, maybe we don't need to design a diet for the worst case scenario for everyone?

You know, they also never really talked about stress enough. The harmful effects of it and all. Stress, and alcohol, actually cause a lot of America's top killers way more than people realize. And honestly, I can see it. I personally just don't feel very good if I've been super stressed for a long time. I mean, stress can literally cause me physical pain. And I feel like my body and mind don't function as well. It's too bad America just pushes people to have stressful lifestyles (60+ hour work weeks are becoming a norm, and I am just not someone who does well with that). Oh, lack of sleep too. Again, I can NOT function without that so-called "beauty sleep" (which is literally just the amount you're supposed to get).

I seriously need to find some people who obsessed with the laid back lifestyle.

[montysnacks]

Buy Best Healthy Meat Snacks - Monty’s Snacks

Finding healthy meat snacks is no more a challenge. For all meat lovers who are looking for healthy snacks to add to their diet and have some extra protein, there are several snack options in the food market.

But before you are about to order or buy any such snack, there are certain things you need to be mindful of.

Many of these healthy snacks have added artificial ingredients such as unnecessary fat, sodium, and carbs. These unfavorable snacks can harm your overall health.  Therefore, you must choose healthy and clean meat snacks from certified sellers.

What are meat snacks?

These ready-to-eat food products are full of high protein. Usually prepared by dried and dehydrated animals raw materials and offered in the form of strips, shreds, nuggets, slabs, and rinds.

In simple words, these portable snacks are good for a low-carb diet, full protein diet, and nutritional value diet. By adding these healthy snacks to your diet, whether you’re an athlete, a gym goer, or an individual you can increase your protein intake.

To keep your fitness on track, make sure to seek the best snacks only. Say no to filler ingredients and low-quality sourced meats. For premium quality, you can visit Monty’s Snacks.

No compromise with taste, texture & variety

To satisfy your cravings, it never makes any sense to compromise taste and variety ever. And that’s why while you are dieting, you can still enjoy what you are eating. Like at Monty’s Snacks, we prepare every snack by following our traditional ways and by using natural ingredients or spices. Also, we’ve made sure to keep the texture chewable just as it melts in your mouth. We prepare the slices thin, crispy, and airy.

Ingredients & Nutrition

These protein-rich snacks are delicious and have a bundle of nutrients to fuel your body. But not all meat snacks are healthy, as many brands contain artificial ingredients, flavors, etc. For this, before you buy any meat-based snacks, read the ingredients for sure.

List of meat snacks you can grab anytime, anywhere

In the last few years, meat-based snacks have seen a sudden boom. And these snacks are perfect for muscle-building properties, low-carb, and protein-rich diets. Not only do they make you feel fuller but they’ll offer instant energy to you. If you are a carnivore, then you can go with the following easy-to-make and super-healthy portable snacks.

Jerky and Meat Sticks 

This popular grab-and-go option, jerky and meat sticks are not just delicious but instant energy boosters. Whether you are trekking, driving, or feeling hungry at work, these options are amazing.

Nuggets and Bites 

You can easily find packs of nuggets and bites at the store. These healthy snacks are good to have for breakfast and in the afternoon.

Chicken Salad 

This versatile snack is easy to prepare and much healthier to eat. You can have it with yogurt or vinegar.

Pepper Crispy Chicken Wings

These flavorful snacks are so good. They are properly baked to give that crunchy texture. You can pair it with hot sauce or mustard as well.

Shop from Monty’s snacks

We offer premium, tender beef in its most pure form. Our top-quality meat is seasoned and marinated with natural flavors. For the perfection of taste, we air-dried it properly and cut it into thin slices.

You can try our original biltong, garlic, and herb biltong, and chili biltong. All the snacks prepared by us are sugar-free and have no additive preservatives or flavors. You love the tender texture and natural taste of all the snacks available at our shop.

Conclusion

Whatever you are eating affects your overall health. So, before you are putting or filling your body with any healthy meat snacks, make sure these are clean and healthy. When you are paying for any snack, it is important to consider its ingredients and nutritional value such as 

Prefer sugar-free snacks

Any sort of artificial flavors, MSG, or nitrates should not be present.

Certified or licensed meat products should be consumed.

Last but not least, to have a high-protein diet, you can have these snacks in moderation. Do not rely on these snacks totally, follow your diet plan thoroughly that includes all the nutrients your body requires. 

FAQs

What do you mean by meat inspection?

Meat inspection is the mission of assuring the overall safety and accurate labeling of the meat before it is supplied. This program also includes antemortem inspection, postmortem inspection, reinspection during processing, sanitation, facilities and equipment, compliance, pathology and epidemiology, residue monitoring, and evaluation.

 In which region the global meat market holds the largest share?

North America holds the largest share followed by Europe and Asia Pacific.

Which technique is applied to the processing of fresh meat?

Chopping and protein extraction.

What are the methods for coated meat products?

Breading, Pre-dusting, and Battering.