#and dried apple slices and cherry yoghurt and EVEN A WHOLE CAKE

[robinsnest2111]

annoying side effect of the numbness after a breakdown: hunger/appetite completely gone

[greaseonmymouth]

I’m tasteless celery anon. Read your list I literally love everything you hate. Recipes will say one clove garlic I add a whole gulf I love garlic cooked or raw. The one thing we agree on is rocket it’s bad. Love black coffee. It’s kinda like what you eat influences your taste buds. Like if you don’t eat a lot of dark chocolate and heavy rich surgery foods than a triple dark chocolate cake that I would describe as rich and decadent you’d say too sugary. I just think taste is neat.

oh I love garlic when it’s cooked though! I’ll add insane amounts to what I’m making if the recipe calls for garlic in the first place. my Italian flatmate revealed to me the other day that she’s never had garlic and I was like......but you’re Italian?? turns out the region she’s from doesn’t use it in their cooking. 

also I really love dark chocolate, but it’s an acquired taste. I used to be a milk chocolate kind of person, but then gradually went darker and darker. I draw the line at around 72% though which is the highest I’ll go, 80% and up is way too bitter for me. I can’t stand white chocolate though, it’s basically just fatty vanilla sugar, absolutely vile. I have also had the misfortune of being served what I thought was a rich and decadent dark chocolate cake and then it was mostly sugar and I was just...nope. how can you fail at putting enough chocolate in a dark chocolate cake???

to answer your other ask, some of my favourite foods (also prefacing this with: I am gluten intolerant so don’t eat a lot of pasta or bread because the gf versions are expensive):

Bland Category:

fish - fish and chips, boiled fish with boiled potatoes (I’m Icelandic don’t judge me), fried fish with potatoes (there’s a Theme here), fish stew, fish soup, fish gratin (my mum makes a really good one with yellow curry, pineapple, and grated cheese that she got out of a 90s cookbook). Fish is always cod, haddock, salmon, or rainbow trout (aka the ‘cheap salmon’). I detest herring. I’m very suspicious of most fishes that are eaten in Denmark that aren’t cod because in Iceland where I’m from those fishes are generally considered ‘inedible’ fish and are mostly used as animal feed or bait. Why would we eat them when we can have the Good Fish instead? It’s a cultural thing, I’m sure there’s nothing wrong with those fishes. Herring I just have an irrational hatred towards. It’s the Worst fish. 

CHEESE and various dairy products. I like everything from ricotta and mozzarella and cream cheese to mature cheddar to goat cheeses, blue cheese, and Parmigiano. Yogurt. Skyr (Icelandic product). Kefir. Buttermilk. Viili (Finnish product). Rahka (another splendid Finnish product). Sour Cream! Cottage Cheese! I like it all.

The Fun Category:

Indian food - I cook a lot of simple curry dishes for myself though I definitely prefer getting it in restaurants or as takeaway as it’s often much better than what I can manage to make. If it’s coconut based it’s the best. The ones I cook for myself are actually more Sri Lankan than Indian and call for coconut.

Mexican food - two of my staple dishes to cook for myself are chili con carne (or chili sin carne, increasingly, these days) and a soup that is likely more Mexican inspired than actual Mexican (the recipe comes from a Swedish cookbook and I modified it). This is also food I’ll go out for. 

Thai food - mostly fried rice/rice noodle type of dishes. Coconut based curries are my favourite. I go out for these.

Chinese food - if my dad isn’t cooking it for me, which he rarely is because we haven’t lived in the same country in 20 years, I go out for this. I’ll get rice and then chicken or vegetables in some kind of spicy sauce, depends on the restaurant (the ones I know of specialise in regions and the dishes vary drastically).

Vegetables:

eh this one’s hard because for a lot of vegetables it’s “DEPENDS” and also when I was a child I not only was a really picky eater who refused to eat anything but potatoes, fish, and dairy, but also a lot of fancy veggies weren’t available in my homecountry because it wasn’t grown there and didn’t ship well or whatever. so I’m not used to eating a lot of vegetables to begin with. hence why I like canned peas, because that was the only way we could have them. s lentil a vegetable? I love lentils. I’m not a huge fan of beans but I’ll put them in things like chilis, and I’ll have baked beans if I’m eating a full English/Scottish breakfast out somewhere.

I love tomatoes and mushrooms though. I don’t like most vegetables raw, I prefer them cooked. Roasted or fried. I have been served far too many boiled broccoli/cauliflower/carrot mixes in my life to ever want to eat them again. I

These days for my lunches I’m assembling them out of: bistro salad mix, fried mushrooms and fried bell peppers, fresh tomatoes (cherry, san marzano, or other very flavourful tomato that comes in small sizes), mozzarella if I have it (or avocado if I have it), hard boiled eggs or spicy fried chicken or other lunch meat if I can find it reduced in the supermarket. salt, pepper, oregano, sweet chili sauce. if I don’t have mozarella, eggs or avocado in there I’ll add some mayonnaise to the sweet chili sauce to add some fat. it’s very basic stuff but it’s easy to make, filling, and is made of things that I like.

sometimes I don’t have the energy to make lunch and will either have whatever Indian curry & rice on the menu from the restaurant on campus (it’s not great food but the servings are huge and very extremely affordable) or I’ll just eat gluten free oat biscuits.

Fruit:

see above. the only fruit I’ll eat fresh basically is bananas and I don’t even like bananas that much. They’re just the easiest to eat. I kind of like apples but I can’t just bite into one (it’s a texture thing), I’ll have to have it cut and sliced into small bits. Same with pears. Every now and then I’ll get a craving for some soft and sweet fruit and buy like, 1 peach, or 1 nectarine or 1 mango and then eat half of it and then I’m Done. I’ll sometimes get those little plastic cups with bits of melon and pineapple and grapes and eat the contents of that and be like I have now had A Fruit and be good for like, a month.

I like berries to an extent and usually cooked or baked in something. I love bilberries in pie and if I can find reduced raspberries at the supermarket I’ll turn them into a sauce to put on plain yoghurt. I like orange juice and prefer squeezing it myself, but I will not actually EAT an orange (or another citrus) because once the juice is all gone what you’re left with is the fleshy bits and they’re bitter as hell and a Bad texture.

I grew up with artificial fruit flavours in candy so generally I’ll prefer a cherry flavoured sweet over a real cherry because the real cherry will taste Green a lot of the time and the candy will not, and the candy will have a more intense flavour. The only exception to this is marachino cherries in those fancy jars, I’m happy to eat those in desserts.

But also most of the foods that I cook for myself are just Generic Pan European foods or Random Dish I Just Made Up. I’ll be making lasagne one day not following any authentic Italian recipe (I mean, it just has Things In It That I Like and also a can of tomatoes), and the next I’ll be having grilled cheese toast for dinner and the next I’ll not bother cooking and just have yoghurt and the next day I’ll go look at the reduced vegetables section in Tesco and come away with random stuff that I can put into a soup or stew (always tomato based) that again doesn’t follow any known recipe but rather a ‘these are tasty things I like that happened to be on sale and when combined like this will be tasty to me’ method. Not a huge fan of butternut squash for example and would never buy a whole one to cook but here in the UK it’s often in mix bags with sweet potatoes and onion (all diced), and if those are reduced to idk £0.85 down from two pounds whatever you bet I’m taking that bag and making soup or stew out of it. I’ll add lentils, stock cubes, can or two of tomatoes, whatever other veg I have if I have it, spices, and have rice with it. I’ll usually get dinner for at least 4 days out of it. My staple spices (aside from the sri lankan spice mixes I use) are paprika, cayenne pepper, cumin, chili flakes, oregano, salt, pepper, cinnamon. we have a basil plant but I’d otherwise have dried basil as well. these are all spices that go well with tomato based dishes and/or mexican dishes and are pretty versatile.

[timclymer]

The Foods You Need to Eat During Pregnancy!

Need some real, practical suggestions for healthy breakfasts, snacks, meals and drinks for avoiding excess weight gain during pregnancy? Look no further – we’ve even given you a shopping list!

PREGNANCY NUTRITION: TOP FOODS TO EAT AND TO AVOID!

Pregnancy Nutrition : BREAKFAST IDEAS

Fresh fruit smoothie: Blend any fresh fruit (with some natural unsweetened live yoghurt (soya, goat or cow’s) and a handful of mixed seeds (eg pumpkin, sunflower, sesame and linseed).

Tip: if you are in a hurry, add fresh orange or apple juice to dilute your smoothie so it’s easy to drink, then put in a beaker and take it with you.

Boiled, scrambled or poached egg with buttered oat cakes or rye toast. – Wholegrain rye toast spread with nut butter (almond, cashew, hazel or peanut)

Mix a handful of oats in a bowl of live natural yoghurt and top with a few pieces of chopped fresh fruit and a handful of chopped nuts.

Spread some cream cheese on corn cakes or wheat-free bread / crackers and top with wild or organic smoked salmon.

Porridge cooked in water with grated apple and a teaspoon of cinnamon. Tip: soak oats in water for 10 minutes before cooking – this will bring out their creamy flavor, so there’s no need to use milk. Add some hot stewed apple and berries

An omelet (filling ideas: grated cheese and red onion, mixed fresh herbs, chopped tomatoes and peppers, garlic mushrooms and watercress, smoked salmon).

Baked beans on rye toast.

Pregnancy Nutrition : DRINKS IDEAS

Herb teas instead of caffeinated tea. There are so many varieties now, experiment until you find one you like. Rooibosch (Red Bush) tea is the closest to ‘normal’ tea and can be drunk with milk.

Caro, Barleycup and Dandelion coffee are all caffeine-free coffee alternatives. Teeccino is a delicious coffee substitute that you make in a cafetiere (comes in different flavors, eg mocha, vanilla nut, almond amaretto)

Instead of alcohol, mix fruit, elderflower or ginger cordials with sparking water.

SEEDS are rich in protein, essential fats, vitamins and minerals – grinding them helps to release their nutrients. Aim to have a heaped tablespoon each day and add to cereals, yogurt, soups or salads.

Buy some fresh, unsalted seeds – pumpkin, sunflower, sesame and linseed (also called flaxseeds – the golden variety is richer in essential fats than brown) .Using a coffee grinder or a gringing attachment from a food processor, grind a mixture that’s 50% linseed and 50% a combination of pumpkin, sunflower and sesame. Grind enough to fill a small glass jar (choose glass rather than plastic as plastic can damage the essential fats in the seeds). Store your jar in the fridge. Ideally, keep your unground seeds in a dark cupboard to protect them from light or oxygen damage (essential fats can be damaged easily).

Pregnancy Nutrition : ENERGY BOOSTING SNACK IDEAS

An apple and a handful of pumpkin or sunflower seeds

A pear, peach or other seasonal fruit with 10 fresh almonds

Three oat cakes with nut butter (almond and hazelnut butter is a delicious alternative to peanut – buy in health food shops).

Mackerel, salmon or mushroom pate on two ryvita (beware pate in pregnancy without homemade and without fresh mayonnaise / egg).

Carrot and celery sticks with hummus.

Berries stirred into a small pot of natural yogurt.

Pregnancy Nutrition : QUICK AND EASY MEAL IDEAS

Roasted vegetables with pesto crusted chicken or fish: Add a pesto-coated organic chicken breast or fish fillet (organic salmon or cod works well) to a baking tray of part-roasted vegetables (eg new potatoes, cherry tomatoes, courgettes, onions, garlic red and yellow peppers) and cook for a further 10-20 minutes. Season with salt and freshly ground pepper.

Chickpea and apricot tagine: To a basic tomato sauce (ie a tin of chopped tomatoes added to an onion and garlic clove softened in olive oil), stir in half a finely chopped red chill, a pinch of ground cumin, a handful of chopped dried apricots and three handfuls of chopped mixed vegetables (eg carrots, courgettes and baby corn). Add water if necessary to make a nice sauce consistency, then season and simmer for 15 minutes. Add a tin of chickpeas and cook for a further 10 minutes, then stir in a handy of fresh chopped coriander and serve with couscous, quinoa or brown rice.

Haddock poached in a parsley and lemon tofu sauce: Blend half a block of silken tofu with a clove of garlic, the juice of half a lemon, some chopped parsley, salt and pepper. Add to a pan with two haddock fillets and slowly simmer so that the fish poaches (about 15 minutes, but keep checking). Serve with steamed broccoli or green vegetables and brown rice.

Baked potato and sweet potato filling ideas:

Hummus (home-made ideally); Ratatouille or baked beans topped with grated Cheddar; Cottage cheese with chives or spring onion, mixed with chopped red or yellow peppers, cucumber or prawns; Roasted vegetables and pesto; Tinned or smoked salmon mixed with cottage cheese or crème fraîche; Cannelini or butter beans mashed with anchovy fillets and black olives, with lemon juice and black pepper; Steamed leeks, broccoli or cauliflower florets mixed with cheese sauce; Hard boiled egg chopped and mixed with cottage cheese or crème fraîche and chopped parsley; Guacamole (again, make your own or buy in the deli section of your supermarket)

DELICIOUS SALADS (perfect for a light meal or packed lunch):

A simple salad of mixed leaves and chopped raw vegetables can become a nutritious and delicious meal in moments if you keep your fridge stocked with deli delights such as artichoke hearts, sun blushed tomatoes, olives, hard boiled eggs, peppers, sweet baby peppers, anchovies , smoked fish and slices of lean white meat.

Smoked organic trout fillet (a delicious alternative to smoked salmon that is packed with Omega 3 Essential Fats) with flageolet beans or lightly steamed broad beans mixed with lemon juice and black pepper.

Hot smoked organic trout or salmon, or smoked organic mackerel, flaked through whole grains such as quinoa, brown rice, millet or couscous, with chopped raw vegetables. Season with lemon juice, balsamic vinegar, black pepper and chopped fresh herbs.

Tofu chunks (marinated in tamari or soy, ginger, garlic and sesame oil and brown rice syrup), stir fried for seven minutes or till golden and fairly crisp. Toss through whole grains as above, or stir into buckwheat noodles with finely sliced ​​cucumber and seaweed (packs of dried varieties can be found in the Oriental section of supermarkets). Sprinkle with sesame seeds and serve warm or chilled. – Mixed bean salad with peppers, cherry tomatoes, red onion, sweet baby peppers and chopped hard boiled egg, with a tomato and basil dressing.

Chickpeas dressed with paprika, lemon juice, black pepper and a sprinkle of sea salt or Solo low sodium salt and parsley, with quinoa.

Warm potato salad with passata (sieved, chopped tomatoes – buy at your supermarket), with a dressing made from olive oil, paprika, chillies and crushed garlic.

Taboulleh of couscous, bulgar wheat, millet or quinoa with chopped cherry tomatoes, spring onions, cucumber, parsley, mint, olive oil, lemon juice and seasoning.

Whole rumors, crumbled feta cheese, broad beans and alfalfa sprouts.

Blueberries and apricots on green leaves such as lamb’s leaf or spinach, with feta cheese crumbled over the top.

EASY PUDDINGS

Raspberry sorbet: Liquidize frozen raspberries and bananas to a smooth puree.

Apricot whisk: Puree a useful of apricots (fresh or dried) with half a cup of low-fat curd cheese or silken tofu lighted with two whisked egg whites.

Pregnancy Nutrition: SHOPPING LIST: NEW FOODS AND BRANDS TO LOOK OUT FOR!

Nairns oatcakes (wheat and sugar free) Terrance Stamp wheat-free breads Boridinsky rye bread Pumpernickel-style rye bread (eg thin slices of dark bread Sugar-free peanut butter) Cashew, almond and hazelnut butters Fresh, unsalted seeds (pumpkin, sunflower, sesame and golden linseed) Intelligent Eating or Columbus eggs (rich in Omega 3 essential fats) Fresh, unsalted nuts (eg almonds, pecans, hazelnuts, brazils, cashews or mixed nuts) Frozen berries – look out for blueberries , summer fruits, forest fruits and raspberries. Organic oats – If having them cold, look out for small rather than jumbo oats (you should also find these in a health food shop.) Rooibosch tea (Tick Tock is a good brand) Elderflower or ginger cordials Quinoa

It’s important that you COMMIT TO EATING BETTER QUALITY FOOD TODAY! Pregnancy is only 9 months long and your precious little one needs those nutrients for proper growth and development, not to mention you need them for strength and energy.

Source by Wendy Powell

from Home Solutions Forev https://homesolutionsforev.com/the-foods-you-need-to-eat-during-pregnancy/ via Home Solutions on WordPress from Home Solutions FOREV https://homesolutionsforev.tumblr.com/post/184879845660 via Tim Clymer on Wordpress

[homesolutionsforev]

The Foods You Need to Eat During Pregnancy!

Need some real, practical suggestions for healthy breakfasts, snacks, meals and drinks for avoiding excess weight gain during pregnancy? Look no further – we've even given you a shopping list!

PREGNANCY NUTRITION: TOP FOODS TO EAT AND TO AVOID!

Pregnancy Nutrition : BREAKFAST IDEAS

Fresh fruit smoothie: Blend any fresh fruit (with some natural unsweetened live yoghurt (soya, goat or cow's) and a handful of mixed seeds (eg pumpkin, sunflower, sesame and linseed).

Tip: if you are in a hurry, add fresh orange or apple juice to dilute your smoothie so it's easy to drink, then put in a beaker and take it with you.

Boiled, scrambled or poached egg with buttered oat cakes or rye toast. – Wholegrain rye toast spread with nut butter (almond, cashew, hazel or peanut)

Mix a handful of oats in a bowl of live natural yoghurt and top with a few pieces of chopped fresh fruit and a handful of chopped nuts.

Spread some cream cheese on corn cakes or wheat-free bread / crackers and top with wild or organic smoked salmon.

Porridge cooked in water with grated apple and a teaspoon of cinnamon. Tip: soak oats in water for 10 minutes before cooking – this will bring out their creamy flavor, so there's no need to use milk. Add some hot stewed apple and berries

An omelet (filling ideas: grated cheese and red onion, mixed fresh herbs, chopped tomatoes and peppers, garlic mushrooms and watercress, smoked salmon).

Baked beans on rye toast.

Pregnancy Nutrition : DRINKS IDEAS

Herb teas instead of caffeinated tea. There are so many varieties now, experiment until you find one you like. Rooibosch (Red Bush) tea is the closest to 'normal' tea and can be drunk with milk.

Caro, Barleycup and Dandelion coffee are all caffeine-free coffee alternatives. Teeccino is a delicious coffee substitute that you make in a cafetiere (comes in different flavors, eg mocha, vanilla nut, almond amaretto)

Instead of alcohol, mix fruit, elderflower or ginger cordials with sparking water.

SEEDS are rich in protein, essential fats, vitamins and minerals – grinding them helps to release their nutrients. Aim to have a heaped tablespoon each day and add to cereals, yogurt, soups or salads.

Buy some fresh, unsalted seeds – pumpkin, sunflower, sesame and linseed (also called flaxseeds – the golden variety is richer in essential fats than brown) .Using a coffee grinder or a gringing attachment from a food processor, grind a mixture that's 50% linseed and 50% a combination of pumpkin, sunflower and sesame. Grind enough to fill a small glass jar (choose glass rather than plastic as plastic can damage the essential fats in the seeds). Store your jar in the fridge. Ideally, keep your unground seeds in a dark cupboard to protect them from light or oxygen damage (essential fats can be damaged easily).

Pregnancy Nutrition : ENERGY BOOSTING SNACK IDEAS

An apple and a handful of pumpkin or sunflower seeds

A pear, peach or other seasonal fruit with 10 fresh almonds

Three oat cakes with nut butter (almond and hazelnut butter is a delicious alternative to peanut – buy in health food shops).

Mackerel, salmon or mushroom pate on two ryvita (beware pate in pregnancy without homemade and without fresh mayonnaise / egg).

Carrot and celery sticks with hummus.

Berries stirred into a small pot of natural yogurt.

Pregnancy Nutrition : QUICK AND EASY MEAL IDEAS

Roasted vegetables with pesto crusted chicken or fish: Add a pesto-coated organic chicken breast or fish fillet (organic salmon or cod works well) to a baking tray of part-roasted vegetables (eg new potatoes, cherry tomatoes, courgettes, onions, garlic red and yellow peppers) and cook for a further 10-20 minutes. Season with salt and freshly ground pepper.

Chickpea and apricot tagine: To a basic tomato sauce (ie a tin of chopped tomatoes added to an onion and garlic clove softened in olive oil), stir in half a finely chopped red chill, a pinch of ground cumin, a handful of chopped dried apricots and three handfuls of chopped mixed vegetables (eg carrots, courgettes and baby corn). Add water if necessary to make a nice sauce consistency, then season and simmer for 15 minutes. Add a tin of chickpeas and cook for a further 10 minutes, then stir in a handy of fresh chopped coriander and serve with couscous, quinoa or brown rice.

Haddock poached in a parsley and lemon tofu sauce: Blend half a block of silken tofu with a clove of garlic, the juice of half a lemon, some chopped parsley, salt and pepper. Add to a pan with two haddock fillets and slowly simmer so that the fish poaches (about 15 minutes, but keep checking). Serve with steamed broccoli or green vegetables and brown rice.

Baked potato and sweet potato filling ideas:

Hummus (home-made ideally); Ratatouille or baked beans topped with grated Cheddar; Cottage cheese with chives or spring onion, mixed with chopped red or yellow peppers, cucumber or prawns; Roasted vegetables and pesto; Tinned or smoked salmon mixed with cottage cheese or crème fraîche; Cannelini or butter beans mashed with anchovy fillets and black olives, with lemon juice and black pepper; Steamed leeks, broccoli or cauliflower florets mixed with cheese sauce; Hard boiled egg chopped and mixed with cottage cheese or crème fraîche and chopped parsley; Guacamole (again, make your own or buy in the deli section of your supermarket)

DELICIOUS SALADS (perfect for a light meal or packed lunch):

A simple salad of mixed leaves and chopped raw vegetables can become a nutritious and delicious meal in moments if you keep your fridge stocked with deli delights such as artichoke hearts, sun blushed tomatoes, olives, hard boiled eggs, peppers, sweet baby peppers, anchovies , smoked fish and slices of lean white meat.

Smoked organic trout fillet (a delicious alternative to smoked salmon that is packed with Omega 3 Essential Fats) with flageolet beans or lightly steamed broad beans mixed with lemon juice and black pepper.

Hot smoked organic trout or salmon, or smoked organic mackerel, flaked through whole grains such as quinoa, brown rice, millet or couscous, with chopped raw vegetables. Season with lemon juice, balsamic vinegar, black pepper and chopped fresh herbs.

Tofu chunks (marinated in tamari or soy, ginger, garlic and sesame oil and brown rice syrup), stir fried for seven minutes or till golden and fairly crisp. Toss through whole grains as above, or stir into buckwheat noodles with finely sliced ​​cucumber and seaweed (packs of dried varieties can be found in the Oriental section of supermarkets). Sprinkle with sesame seeds and serve warm or chilled. – Mixed bean salad with peppers, cherry tomatoes, red onion, sweet baby peppers and chopped hard boiled egg, with a tomato and basil dressing.

Chickpeas dressed with paprika, lemon juice, black pepper and a sprinkle of sea salt or Solo low sodium salt and parsley, with quinoa.

Warm potato salad with passata (sieved, chopped tomatoes – buy at your supermarket), with a dressing made from olive oil, paprika, chillies and crushed garlic.

Taboulleh of couscous, bulgar wheat, millet or quinoa with chopped cherry tomatoes, spring onions, cucumber, parsley, mint, olive oil, lemon juice and seasoning.

Whole rumors, crumbled feta cheese, broad beans and alfalfa sprouts.

Blueberries and apricots on green leaves such as lamb's leaf or spinach, with feta cheese crumbled over the top.

EASY PUDDINGS

Raspberry sorbet: Liquidize frozen raspberries and bananas to a smooth puree.

Apricot whisk: Puree a useful of apricots (fresh or dried) with half a cup of low-fat curd cheese or silken tofu lighted with two whisked egg whites.

Pregnancy Nutrition: SHOPPING LIST: NEW FOODS AND BRANDS TO LOOK OUT FOR!

Nairns oatcakes (wheat and sugar free) Terrance Stamp wheat-free breads Boridinsky rye bread Pumpernickel-style rye bread (eg thin slices of dark bread Sugar-free peanut butter) Cashew, almond and hazelnut butters Fresh, unsalted seeds (pumpkin, sunflower, sesame and golden linseed) Intelligent Eating or Columbus eggs (rich in Omega 3 essential fats) Fresh, unsalted nuts (eg almonds, pecans, hazelnuts, brazils, cashews or mixed nuts) Frozen berries – look out for blueberries , summer fruits, forest fruits and raspberries. Organic oats – If having them cold, look out for small rather than jumbo oats (you should also find these in a health food shop.) Rooibosch tea (Tick Tock is a good brand) Elderflower or ginger cordials Quinoa

It's important that you COMMIT TO EATING BETTER QUALITY FOOD TODAY! Pregnancy is only 9 months long and your precious little one needs those nutrients for proper growth and development, not to mention you need them for strength and energy.

Source by Wendy Powell

from Home Solutions Forev https://homesolutionsforev.com/the-foods-you-need-to-eat-during-pregnancy/ via Home Solutions on WordPress

[mgjansen81]

LCHF Diet - Getting Started

New Post has been published on https://makesomethingtasty.com/lchf-diet-getting-started/

LCHF Diet - Getting Started

GETTING STARTED ON LCHF – PART 1: CLEAN OUT DAY

By far and away the most email, comments and questions we get are around how to start LCHF, what a LCHF whole food eating plan looks like, whether its doable for the average person, and how you know what success looks like. We’ll address this in a series of posts but here are the first three steps……

By Helen Kilding and Grant Schofield

Back in April of last year, Grant talked about what he and his family eat, but let’s go a step further and look at how you might adapt your current menu to achieve a Low Carb High Fat (LCHF) lifestyle, that delivers all the nutrients your body needs, in the quantities required. Note I say lifestyle, not diet, as an LCHF way of eating can be as beneficial and enjoyable for people who don’t need to lose weight as for those who do.

First there are two things you need to get over….your fear of fat and your fear of missing carbs. We often ask people, “What is it about a burger that you most enjoy?” Inevitably it’s not the tasteless bread roll that is used to hold it. Top a nice juicy burger, two even, with cheese, avocado, tomato and mayonnaise, wrap it in a big fresh iceberg lettuce leaf and see if you miss the bun. Ditto lasagne….replace the pasta sheets with strips of eggplant and see if you even notice. One proviso, make these switches without increasing how much good fat you eat and you do risk missing the carbs. You’ll possibly lose weight, but because of calorie restriction, not an increase in fat burning, which should be the ultimate goal. And as with all calorie restricted diets, you’ll likely regain the weight, and then some.

When you take out carbohydrate you must increase fat….protein should stay about the same. Far from fat making you fat, as Grant has spoken about at length, dietary fat and body fat are two completely different things. To encourage your body to burn fat, you need to deprive it of alternative fuel sources (i.e. sugar/carbohydrate) so that it’s only option is to use fat. When you eat fat, so long as there is no sugar around, there is little or no impact on the hormone insulin (the fat storage hormone) and also no blocking of the hormone leptin. It is leptin that tells the brain you’re full. You need fat to feel satisfied, plus it tastes great and makes the food you add it to taste great.

So what exactly should you eat? Here are some tips and tricks from someone who is not a great cook, who is preparing meals for a young family and who also enjoys eating out. None of which provides any barrier to an LCHF lifestyle. For a better cook, or someone with more time on their hands, the possibilities are endless.

Step 1: Ditch these carbs

Understand which foods are out for you and then clear them all out of your fridge and cupboards. Having a defined “start day” or “clean out day” is the “cold turkey” approach, which may leave you feeling a bit rubbish for a few days, as your metabolism adjusts the way it fuels your body, but after that you’re away. It’s our preferred method but we’ll explore more gradual methods later.

The following items are out (left), with some replacements on the right:

OUT                                                                         IN    

Breakfast cereals of all kinds Nuts and seeds or No grainola Rice Faux rice Potato and all other starchy vegetables Faux potato and heaps of non-starchy, low carb veggies Spaghetti and pasta Courgetti (courgette ribbons) or eggplant slices Sugar in all forms (includes honey, agave) Bread of all kinds Big iceberg lettuce leaves or Oopsie rolls Cracker, biscuits, and cakes Seed crackers

Step 2: Oil change

Boost your good fat component. We need plenty of fat but not too much of the Omega 6 fats which can cause inflammation.  Remove the manufactured seed oils, like sunflower, peanut, safflower and canola, and replace them with:

Coconut oil

Olive oil

Butter

Cream

Cheese

Avocado

Coconut milk/cream

The fat/skin on meat and fish

Step 3: Step away from the packages

Ditch all processed foods – these are likely to be high in sugar, other carbs, and Omega 6 fats. Make sauces and dressings from scratch wherever possible. This doesn’t have to mean hours slaving over a stove but if you really must use a jar of curry sauce (because throwing some spices and a can of coconut milk in a pan is so hard!), at least check that the carbohydrate content is no more than 10 g per 100 g and ideally less than 5 g.

Load up on things that will rot in a few days – in season vegetables, meat, fish, etc and you won’t go far wrong.

Follow these three steps and the end result will be a plate/dish that is nutrient dense and packed with natural flavour. You’ll feel satisfied (full) but not bloated full.

A weekly menu

Monday Tuesday Wednesday Thursday Friday Saturday Sunday Breakfast Yoghurt, cream, berries, nuts and seeds (YCBNS) Cheesy scrambled egg YCBNS YCBNS YCBNS

Whatever

Bacon, eggs, creamy mushrooms and spinach Lunch Chicken Super Salad Seed crackers and platter Leftover Bolognese with salad and cheese Left over frittata Tuna Super Salad Dinner Salmon fillet, pumpkin mash and Asian veggies Courgetti Bolognese Asparagus and feta frittata Burger with all the trimmings Chicken curry and faux rice BBQ (meat, fish, salad/veggies) or Roast Dinner (no potato) Extras 10 almonds3 squares of dark chocolate Apple slices and nut butter 10 almondsGlass of wine 3 squares of dark chocolate Apple slices and nut butterGlass of wine Seed crackers and dips[1]

Other Breakfast Ideas

Greek yoghurt with No Grainola

Eggs and bacon

Omelette

Creamy mushrooms on spinach

Coconut cream smoothie

Super Salads

I wish I could come up with a different word to describe an LCHF salad (Mark Sisson calls them “Big Ass salads”), as to me the word salad says deprivation, sacrifice, boring, unsatisfying. But in the absence of anything better, I’m going to call them Super Salads. Yes they may and should include plenty of greenery, but what else goes in is only limited by your imagination. Favourites of ours are Chicken, Cos lettuce, hard boiled eggs, shaved parmesan, walnuts and plenty of creamy Caesar dressing, or Canned tuna, with green beans, rocket, cherry tomatoes, pumpkin seeds, avocado and lots and lots of olive oil.

Extras

An LCHF lifestyle that includes enough fat usually results in little or no hunger between meals. If hunger does strike, first make a mental note to ensure fat and protein intake are both adequate in future. Second, check you’re actually hungry and not just bored or thirsty. And third, have the following on hand: nuts such as almonds, macadamias, walnuts and brazils; an apple and some nut butter; hard boiled eggs; seed crackers.

And at night, especially if weight loss is not such a priority, a few squares of good dark chocolate and/or a glass of wine can be nicely accommodated in an LCHF lifestyle.

The “Whatever” day

The “Whatever” day might be LCHF or it might not. The jury is out on whether having the odd ‘treat’ or a weekly blow out delays adaptation to an LCHF lifestyle. It’s something we plan to study in the near future. You might find that you don’t want or need it, especially as the benefits of LCHF start kicking in, but knowing that it’s there as an option can be just what some people need to make the whole concept more appealing/achievable and enable them to give it a go. If you’re physically active, a re-feed of “better” carbohydrates once a week (perhaps on a heavy training day) may also be beneficial.

So there it is….an LCHF lifestyle is a long-term decision to fuel your body in the way it was designed to be fuelled – to make it a more efficient fat burner rather than a carb dependent sugar burner. In an upcoming post we’ll look at the nutritional content of a menu like the one above and compare it to a typical Standard American Diet (SAD) and a low-fat, whole grains one. In the meantime, all we can say is give it a try. Never has the old adage “Don’t knock it till you’ve tried it” been so appropriate.

Summary of Foods to eat:[2]

Meat – grass fed (which is fortunately most meat in New Zealand)

Fish – fresh and canned

Vegetables – especially those grown over ground (cauliflower, broccoli, zucchini, spinach, mushrooms, eggplant, cucumber, lettuce, capsicum, etc)

Coconut oil and coconut cream

Butter

Eggs

Cream, sour cream and full fat Greek yoghurt

Olive oil

Cheese

Nuts and seeds – especially almonds, walnuts, macadamia and brazil nuts, sunflower seeds, pumpkin seeds and linseed

Seasonal fruit in moderation

 Summary of Foods to avoid:

Bread, pasta, cereals

Pastries, cakes, biscuits and desserts

Sugar in all its forms – plain sugar, castor sugar, maple syrup, golden syrup, honey

Jam and other preserves

Sweetened yoghurt

Lollies and chocolate

Beans and legumes

Dried fruit

Fruit juice

Beer, cider and liqueurs

[1] Make your own guacamole, pesto, salsa or sour cream dips or choose ones with as few ingredients as possible and less than 5 g of carbohydrate per 100 g

[2] For certain individuals, some of these foods may not be advisable. This list is a starting point which is proving effective for a large proportion of people. By experimenting, you can find the carbohydrate intake that works for you – it might be <50g a day, 50-100g or up to 150g – and the foods that your body tolerates well and not so well.