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acti-veg · 13 days ago

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genuine, perhaps dumb question: so I oppose factory farming and want to make environmentally conscious choices. I have been vegan for about 8 years and plan to stay vegan until the day I die: When I eat processed, cheap, vegan meals - does this contribute to factory farming? or is factory farming only an aspect of animal agriculture? I have been very broke for most of my life but I am expecting to start making a living wage soon, which should increase the sustainable options I'm able to buy. What should I focus on to contribute to boycotting unsustainable farming practices? (not sure if relevant, but I live in the Netherlands)

Congratulations on the pay increase, anon! This is not a silly question at all, don’t worry. When we talk about factory farming, we’re talking specifically about Concentrated Animal Feeding Operations, or CAFOs. Other agriculture is industrialised of course, but factory farming is something very specific to animal agriculture.

People often impose a moral dimension on healthy eating, so there is this underlying message that processed, pre-packaged meals must somehow be harmful as well as unhealthy. There is nothing really wrong with instant vegan meals, they’ll generally not be as healthy as eating fresh, plant-based foods, but they’re certainly more sustainable than their non-vegan counterparts.

If the meal were a vegan mac and cheese for example, the wheat the pasta is made from will be from a mono crop system, as will the soy, the sugar, the potatoes etc. But that would also be true if you bought that soy straight off the shelf, and the same for sugar and potatoes. Unless you can afford to buy from a small-scale, sustainable farmer directly, then the environmental impact of the meal is going to be pretty comparable to if you had just made it yourself with the same ingredients.

When it comes to eating sustainably, what you buy is far more important than where it is from, so you just weigh up the available options and select according to sustainability. Some crops, like almonds, are higher in water use than others and involve more emissions or resources than others, so for plant milk for example, oat or soy would be the more sustainable choice. There are some crops that you should just avoid if you can as well, such as palm oil. Donating to some environmental charities would be great, too.

Aside from that, unless you’re growing your own or buying from a farmer you know, it isn’t really possible to boycott unsustainable farming practices entirely. You can stop buying particular crops as I said, you can select more sustainable foods and you can reduce your reliance on plastic, you can buy Fair Trade for some fruit, coffee and chocolate. You can also research particular brands and check on their ethics, now that you have more disposable income you will be able to be more selective about who you find.

Keep in mind though, that because you’re eating a plant-based diet, you’re already doing a lot to make your lifestyle more sustainable. The best thing you can do with that extra money is support Fair Trade, buy plant-based staples, and cook healthy meals with them. Use lots of lentils, chickpeas, beans and pulses, whole grains, as well as seasonal fruits and vegetables. Cut down on plastic use, avoid food waste, and invest in a good spice rack.

I think it is wonderful that you want to spend that extra money on making more sustainable choices. But you have also been broke your whole life, so you should remember to spend some of that extra money on yourself and your loved ones, too. Use it to live more sustainably, but also clear your debts, set some money aside to secure your financial future, fund some new experiences and treat yourself from time to time. You deserve it!

#ask #vegan #sustainability

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putschki1969 · 4 years ago

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2021/04/12 Blog post by Wakana おやつ作り始めました。〜サメと飼育員さんと私〜

I have started to make snacks. 〜Sharks, The Aquarium Keeper and I〜

I posted a little sneak peek on Weibo already, last month I went to my all-time favourite place. Wahhhh! *so excited* I went there to get some content for my next fan club newsletter! As you can see in the picture, I had a lot of fun! (((o(*ﾟ▽ﾟ*)o))) Please look forward to the next issue!!!

Hello, this is Wakana (0￣ ▽ ￣0) /

I really like this photo. [Sharks, The Aquarium Keeper and I. ~ 2021 ~]

Well--- Recently I have been posting a lot of pictures on Instagram with tags such as #I-made-a-snack or #steamed-cake-series. Truth is, I have been working very hard on making my own snacks. You may wonder about the reason why I have suddenly felt the urge to start making snacks for myself. Well, I've actually been living a more or less gluten-free life for the past few years. (I'm trying to follow this diet as best as I can but occasionally I will satisfy my cravings). In addition to that, I have also started to live a more low-carbohydrate lifestyle. (I try to resist carbs at night and often exchange rice with oatmeal.) Perhaps because of that, I am now craving something sweet more often ... Generally speaking, I have never had much of a sweet tooth (I only occasionally have some ice cream), but for whatever reason I have suddenly had these cravings for the past month or so, "ahhh, I want to eat something sweet ... anything sweet will do ... but I have nothing at home!”

The super yummy sweets that are sold at the store are unfortunately full of sugar and flour ... *sobs* That's why I realised, "I have no choice but to make it all myself". (Out of greed and necessity, I ended up in this situation) But I am not so much into traditional stuff such as chocolate or whatever, I am a girl with very basic but specific desires, I am craving the delicious looking cakes, pancakes and parfaits from the coffeeshops so I knew a simple dish would be perfect for me, which is why I chose “okara steamed muffins and pancakes” for my first snack. To start with I had to get "okara powder" and I also ordered a plant-based sweetener called "monkfruit," which has the same sweetness as sugar but has zero calories and zero sugar in it. I also got myself some plant based psyllium husk fiber powder to substitute wheat flour and potato starch. Then some vanilla oil, baking powder, gelatin, soy milk, almond milk, etc and I was ready to go, "all right!! Let’s start the snack making life!!!" And that is how it all began \\\\ ٩ ('ω') و ////

Of course I was worried and almost panicked that my steamed okura cake wouldn’t turn out too well. But surprise, surprise, it became a perfect shape and it was delicious (at first, the mixture wouldn’t rise at all and I got so worried that I literally sprinkled the powder all across my kitchen. But then it finally started to rise. Thank God!) With just this sort of mixture, you can make various snacks aside from steamed cake, I am definitely excited to try many more things!!! I wonder if I can make potato chips with okara powder (´ ･ _ ･ `) I haven't eaten potato chips in a very long time so I am dying to eat some (´ ･ _ ･`) And since these ingredients can also be used for cooking, I would like to use them to prepare my meals in the future ♪ o (^ ▽ ^) o ♪

So today was an introduction to "Wakana's Adventures Making Snacks". Next time is going to be, "will you let me keep Teto, Lord Yupa? " (Just kidding.)

By the way, if I start following my gluten-free diet even more strictly, I will no longer be able to do my Gyoza Activities... That’s a real issue and I am worrying a lot about it ... I will have to buy rice flour gyoza wrappings. I have actually not eaten any gyoza for the last two months, so I'm planning to start my activities right about now. I'll let you know when I finally get to eat some again!

I am spending my days preparing for my upcoming live performance on the 24th while changing my eating habits little by little･:*+.\(( °ω° ))/.:+ I am very excited!!

The rehearsals are just around the corner, it’s almost time. It will be so nice to meet all the musicians and staff members for the first time in a long time! Everyone, please be excited and look forward to the concert ♪ I can’t wait to see you all soon ♪

Until next time 〜☆( *'▽’*)/

*** Wakana ***

❗This is fan club exclusive content❗ This is for ❗PERSONAL USE❗ only Do ❗NOT SHARE❗ on other sites

#kalafina #wakana #wakana blog #botanical land #fan club exclusive content #oh wow #that is so interesting #already feeling inspired to diet myself #then again #I can't maintain a low carb diet #and I love everything gluten *fail*

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rottenappleheart · 4 years ago

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MISC MEAL RECS FOR @queenlua

Parameters: nothing elaborate/time-consuming; must fridge/freeze/reheat well; multiple meals; ingredients last longer than the average raspberry; little bread; no soft cheeses/cream

VEGGIES THAT LAST A LIL BIT LONGER:

Cauliflower

Zucchini or yellow squash

Potatoes

Sweet potatoes

Broccoli

Brussels sprouts

EASY PROTEINS:

Crispy chicken thighs: dry 6-8 boneless skinless thighs and rub with olive oil, then toss with (2 tsps each: salt, garlic powder, onion powder, Italian seasoning, + 1 tsp each: ground pepper, paprika), bake 40 mins @400 or until temp inside reaches 165 for safety stuff. **Psst: Nothing is stopping you from putting brussels sprouts, zucchini, cauliflower, or wedged onions on the same baking sheet.

Dijon baked salmon: mix (1/4 C each: fresh chopped parsley, dijon, + 1 tbs each: lemon juice, olive oil, + 3 cloves minced garlic), spread over salmon, bake 18-20 mins @ 375.

Korean ground beef skillet: Brown and drain ground beef, then clear a space in the pan to stir-fry 3 cloves minced garlic for 30 seconds before mixing in. (You can add chopped mushrooms and/or a drained can of water chestnuts at this point too, if you like those.) Whisk together (1/4 C each: brown sugar, soy sauce, + 2 tsp sesame oil, + pinch each: ginger, red pepper flakes) and pour over ground beef and simmer, seasoning to taste. Toss in sliced green onions and sesame seeds at the end. Can go over rice, noodles, or in lettuce cups.

EASY SOUPS:

Black bean soup: In a large soup pot, brown a diced onion in a splash of oil. Add in some minced garlic + 2-4 tsp cumin and stir 1 minute, then add 2 cans black beans (not drained), 1.5 C water, and bring to a simmer. Cook 15-20 mins until thickened, seasoning to taste. **This one literally makes as much soup as you want it to (more beans! more water!), all pantry staples, and you can add whatever you want to it - cilantro, browned sliced kielbasa sausage, avocado, tortilla chips, etc.

Italian sausage soup: In a large pot or wok, brown and drain Italian pork sausage. Add in: 1 C matchstick carrots, 1 peeled cubed potato, 1-2 cloves minced garlic, 1 can drained chickpeas, 1 tsp Italian seasoning, 1 bay leaf, 4C water, 3 cubes beef bouillon. Cover and simmer 1-1.5 hr, then discard bay leaf, add in 1 sliced zucchini and 1 head of shredded kale and cook 30 mins more. **If you can bring yourself to eat bread this is a great soup for dipping crusty bread in

Sweet potato & peanut soup (bear with me): In a large soup pot, brown a diced onion in a splash of oil. Stir in (1 tbs each: minced garlic, minced ginger, red curry paste) then 1.5 C water and sweet potatoes (peeled & cubed.) Bring to a boil then simmer on medium-low 15 mins. If you have a blender you can puree it at this point but ¯\_(ツ)_/¯. Stir in 1/2 C coconut milk and 1 can drained cannelini beans. Top with roasted peanuts, lime juice, cilantro, etc.

MISC EASY MEALS:

Skillet kielbasa: Boil cubed potatoes until soft, then drain. Meanwhile, in a large skillet brown chopped onions in butter, then add sliced beef kielbasa sausage and brown that too. When the potatoes are done add them in as well until everything is seared and buttery and spicy. **Family preferred side dish was applesauce.

Sheet pan deconstructed chicken fajitas: Toss cubed chicken, onion, and bell peppers with 1 tbs oil and spices: (2 tsp each: chili, cumin, + 1/2 tsp each: salt, paprika, pepper). Roast on baking sheet 15-20 mins @425. Meanwhile toss 4 C chopped kale with 1 tbs oil & pinch of salt. Spread kale and 1 can drained black beans over chicken mix and roast 5-7 minutes more. Eat over brown rice or in tortillas with your preferred sour cream/cheese/cilantro/whatever.

Sundried tomato pasta: Cook bowtie pasta and set aside. In lidded pan, brown spinach+feta sausages, 1 tbs sundried tomato pasta, and 2 cloves minced garlic. Add in 4 C chopped mushrooms, 3 oz jarred sundried tomatoes, and 1 C black olives, cover, and simmer 5-10 mins. Toss in noodles and a few handfuls of spinach and cook until wilted.

Mediterranean ravioli: Cook packaged spinach ravioli per package, drain, and toss with 1 tbs oil from jarred sundried tomatoes. Heat another tbs of that oil in a skillet and saute 1 can drained artichoke hearts, 1 can drained cannelini beans until heated through. Fold into ravioli with 1/4 C kalamata olives, fresh basil, pine nuts.

Cauliflower tacos: Chop cauliflower, toss with olive oil/melted butter/salt/pepper/paprika/garlic, roast for 1 hr @400, then put in a tortilla with sliced red bell pepper, salsa, cheese of choice.

**Black bean goat cheese quesadillas if you don't want to share with your partner: Mix together: 1 can drained black beans + 1 can drained whole kernel sweet corn + 1 tub goat cheese + handful of diced tomatoes + 1 diced bell pepper + 1/2 diced red onion + cilantro + green onion + whatever else you want, spread into tortilla and quesadillify it

EASY SALADS THAT DON'T GO BAD INSTANTLY:

Kale apple salad: Bagged chopped kale lasts about 2-3 weeks. You can shake up a (non-perishable!) dressing of apple cider vinegar, lime or lemon juice, salt, pepper, and olive oil, then massage into a few handfuls of kale and toss with thin-sliced apples and other toppings of choice (craisins, walnuts, almonds, goat cheese, etc.)

@wavelette’s farro salad: Cook farro per package directions in salted water, then toss in 1/4 C diced red onion, a few handfuls of halved cherry tomatoes, fresh mint leaves, and olive oil, salt, and pepper to taste. **I know it's mostly grain but it counts as a salad)

#food

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lovemesomesurveys · 4 years ago

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1. Have you ever fought (physically or verbally) with a member of the law enforcement?: Nope.

2. If you were a video game character, who would you be?: My character on Animal Crossing: New Horizons. I’d have my own island and a cute house by the beach.

3. Have you ever peed in a swimming pool (by accident or on purpose)?: It may have happened as a child.

4. What's your greatest fear, and how do you deal with it?: Losing my loved ones is one of them. I just have to try and push those thoughts aside, but they like to creep up on me at random times. :/ It’s a fear I can’t even do anything about, like I can’t prevent it. Ugh, I’m done with this question.

5. What's the weirdest noise you've ever heard?: Uhh. I don’t know.

6. Have you ever really gone out of your way to embarrass an ex?: No.

7. Have you ever found a lost animal? What did you do with it?: A stray dog ended up in our backyard somehow before and we ended up taking care of him and finding him a good home.

8. Who's the last person you physically fought with?: I’ve never physically fought with anyone.

9. When I say "sexiest man alive", who do you think of?: Alexander Skarsgard, of course.

10. Who would you consider a very sexy woman?: I think Gal Gadot is really pretty.

11. What job would be your worst nightmare to have?: I couldn’t do anything in the medical field.

12. Have you ever seen something that you cannot explain logically (ex. something paranormal)?: No, not in that sense.

13. What's your favorite kind of potato chip?: I haven’t had any chips in years, but as far as potato chips go my favorite was the Flamin’ Hot Lays. I liked all spicy chips back when I could eat spicy foods. I miss those days. :(

14. Would you ever eat raw honey from a honeycomb?: No.

15. Do you go barefoot (no socks) in your house?: No, I like to keep socks on all the time. I’ve always been that way.

16. Do you still look at comics in the morning paper?: Nope. I did that as a kid, though.

17. If you could rule the world for a day, what's one thing you would do?: I absolutely would not want that position or responsibility.

18. What's the most important part of a pizza to you-- the crust, the toppings, or the sauce?: All of it matters to me and is what makes it good.

19. How much sugar do you put in your coffee or tea?: If I’m just using half and half with my coffee, then I add like 4-5 sugar packets depending on the coffee. If I use a flavored creamer that’s already sweetened then I don’t add any more. With tea, I just use 1-2 packets.

20. What unusual food combinations do you enjoy (ex. celery and cream cheese)?: Scrambled eggs and ranch.

21. Would you ever go shopping in a Halloween costume?: I have. My friends and I a few years ago went to a couple stores in costume on Halloween.

22. Would you ever tell a lie to protect someone from the truth?: I have done that.

23. What's your favorite kind of nut to eat?: I like peanuts, pistachios, and cashews.

24. What do you do when you go to eat something and it's too hot?: Do that weird thing a lot of people do when you’re like chewing with your mouth open really quickly lol. You know what I’m talking about.

25. Would you ever knowingly eat dog or cat meat?: Absolutely not.

26. What's your least favorite chore?: I don’t enjoy doing chore, it’s just stuff you gotta do.

27. What was the last thing you ate that contained meat?: I had Wingstop for dinner.

28. Have you ever tried soy milk? Did you like it?: Yeah. I only use soy or almond milk since I’m lactose intolerant. I don’t drink it by itself, though, I just use it in coffee, cereal, for cookie dipping, etc.

29. Have you ever worn something you didn't like, but wore it because your partner/crush/whoever liked it?: I don’t think so.

30. Have you ever made your communion? What about confirmation?: I’m not Catholic.

31. What's one of the weirdest fears you have?: Holes/clusters. Just the words themselves klsjfklsjfdlksfj

32. Do you know how to skip a stone across the water?: I’ve never tried.

33. Do you have a favorite baby picture of yourself? What is it?: Haha, I actually do. My baby photos are like the only photos I like of myself. Well, I’d say up until I’m like... 6.

34. Which do you like better with your dinner, rice or mashed potatoes?: Mashed potatoes. I don’t like white rice.

35. Potatoes: mashed, baked, roasted, or boiled. What's your favorite?: Mashed or baked out of those.

36. If you ride a bicycle, do you ever wear your helmet?: I don’t ride a bicycle.

37. If you had to lick the ground to meet your favorite band, would you?: Noooo.

38. Does anyone in your house have a piercing other than their ears?: Nope.

39. What's your favorite kind of flooring (hard wood, carpet, tiles, etc.)?: I love hardwood and tile.

40. Do you prefer flip-flops or sandals?: Neither. I don’t wear any kind of open-toed shoes.

41. Have you ever watched a celebrity's sex tape? How was it?: No.

42. Think of a random town in your state/province. What comes to mind first?: San Francisco.

43. If you could be the opposite gender for a day, would you?: Nah.

44. What time of day do you hate the most?: I like when I finally get up and have my first cup of coffee, but the time after that until my nighttime routine is kinda meh.

45. Have you ever protested for or against something? What and where?: No.

46. Ever had a crush on a teacher?: Nope.

47. What's your favorite dinosaur?: I don't have one.

48. What was your first word?: I don’t know.

49. Ever had pumpkin pie flavored ice cream? What do you think of it?: No, and I don’t have any interest in trying that since I don’t like pumpkin pie. Or pumpkin flavored anything.

50. Do you walk fast, slow, or medium paced?: I’m told I’m fast, but I’m in a wheelchair, so I think I just cover more space faster. It’s kinda like taking big steps.

#personal #text #survey #surveys

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fiti-vation · 6 years ago

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Hello there, I’m not getting enough protein in my meals to even meet my daily nutritional needs. I just want to improve my daily intake however I don’t like flavored protein powder and just want a simple powder to add to my shakes, cereal and oatmeal. Do you have a recommendation on a type powder? Thank you.

Hi there,

I’m glad that you are trying to improve your daily intake of protein and trust me I feel your pain. As a varsity athlete, I too struggle at times, so don’t worry too much. Maintaining a healthy, balanced diet is not always the easiest goal to achieve.

Now on to your question I’d definitely need a bit more information to provide you with a complete answer as when it comes to protein, everyone requires a different amount based on factors such as their body weight, sex, muscle mass, physical activity, and age. Furthermore, without knowing your diet choice (e.g., pescatarian, vegan, omnivore, etc.) I can’t really make the best recommendation – if someone is vegan for instance, I would recommend a vegan-friendly type of supplement. Knowing your fitness goals would have also been very helpful; are you trying to lose fat, build muscle or just maintain a healthy lifestyle… Based on your question, I’ll assume that you are trying to maintain a healthy lifestyle. That said, I’ll try my best to provide you with a succinct answer.

Do you really need protein powders?

Not necessarily. If you have access to a normal, healthy diet including lean proteins, then this should do the trick.

I don’t think that many people really need to use protein powder unless they are training at an extreme level. If you aren’t looking to improve your body composition and/or athletic performance or aren’t recovering from burns, I would advise you to just add more lean protein to your diet than protein powder. Speaking of your diet, it is the first thing that came to my attention after reading your question. Every time someone asks me for supplement recommendations, I always ask them if they first tried to change their diet. One important thing that I’ve learned over the years is that food supplements do not replace a healthy diet. Seeing a supplement as a solution may contribute to neglecting healthy food choices, and this has bigger consequences for long-term health.

There are too many people who think all protein is created equal and are swapping for shakes. Don’t be one of them.

You may probably be thinking that protein is protein no matter how you get it, right? Well, yes and no. Protein is an essential nutrient that builds and repairs muscle fibers. You can get the protein you need from whole foods, from supplements or from both, but there are a few important distinctions between the sources to consider as you’re planning your diet.

It might be quick to take, but simply adding protein powder to a meal is unlikely to fill you up and won’t give you as many nutrients as a proper meal. Plus, a full course means your body has to work harder to break down the food, so you use up more calories in the digestion process.

Whole foods have a major advantage over protein supplements; they stimulate the metabolism more. This is known as the “thermic effect”. Protein has the highest thermic effect of any food. Including a whole protein food with every meal can speed up your metabolic rate as much as 30% because of the energy necessary to digest, process, and absorb it. This means that out of 100 calories of a protein food such as chicken breast, the net amount of calories left over after processing it is 70.

Just because people understand the importance of eating a healthy, balanced diet doesn’t mean they always have the time or energy to do it. I understand that real life is busy and adding up some protein powder here and there may save you time. Also, if you are on a budget, it may be tempting to use protein powder as a cheaper alternative to whole food. Just make sure to consider the whole picture by carefully reading nutrition labels and trying not to rely on protein powder as a crutch. Rather than a dietary staple, they’re best as an occasional supplement to a balanced diet that focuses on real food.

Recommendations:

Before thinking about incorporating protein powder into your diet, try to make some dietary changes if you haven’t yet. If your busy work schedule or school life makes it too tempting to trade in a nutritious high protein food for a protein supplement, then

prep your meals the night before

. There are many ways to get protein without turning to a powder. Investing in some foil, Tupperware and a Mexican tuna salad could be a key step to achieving your goal. Focus on getting protein from whole foods: nuts, seeds, low-fat dairy products (yogurt, milk, cheese), legumes (beans, lentils), fish, poultry, eggs, and lean meat. They’ve got far more nutrients to keep you full.

Many cereals nowadays come with added protein (e.g., Cheerios Protein Oats & Honey), you can also add nuts to your cereal, oatmeal and yogurt. I personally like to add a good amount of honey roasted peanuts to my bowl of cereals; with milk added you can easily achieve 20g of protein right there. Go for high content protein milk such as cow, goat, hemp or soy milk.

I also like to add a variety of nuts mix to my bowl of yogurt. Every time I go to Walmart, I always purchase lots of seeds and nuts:

Great Value Roasted & Unsalted Sunflower seeds - 8g of protein per 1/3 cup.

Great Value Organic Whole Chia Seeds - 7g of protein per ¼ cup.

Joe’s Tasty Travels Roasted Cashews - 9 g of protein per 1/3 cup.

Joe’s Tasty Travels Unsalted Roasted Almonds - 11g of protein per 1/3 cup.

Joe’s Tasty Travels pumpkin seeds – 14 g of protein per 1/3 cup.

Plnaters Honey Roasted Peanuts - 7g of protein for 1 oz

I also add fruits that have high protein content such as zante currants, raisins, passion fruit, raspberries, peaches, bananas, blackberries.

Greek yogurt has a high amount of protein content. Lately, I have been trying to reduce my dairy consumption for skincare purposes. A great alternative that I found is Daiya Greek yogurt, it’s dairy and soy free and has 8g of protein.

Aside from Greek yogurt and cereals, many brands of bread and bagels also come with high amount of protein. I always purchase 12 grains by Country Harvest, 1 bagel contains 10g of protein. I make some delicious egg white bagel sandwiches. Here again you can easily achieve 20g of protein – even 30. I always purchase Burnbrae Farms Naturegg Simply Egg Whites from Walmart – it contains 7g of protein per ¼ cup. If I’ve had some intense cardio workout (i.e., stairmaster, Jacobs ladder and versa climber) I tend to throw in some turkey breast. If you are on a budget, I’d recommend purchasing Natural selections oven roasted turkey breast, family size club pack – it is packed with 14 g of protein. Ziggy’s extra lean cooked turkey (thin sliced) is also a good option with 17g of protein. Note that I live in Canada, so I don’t know if these products are sold where you live. But I’m sure you can find similar products.

These are just a few examples of some high protein meals that I eat regularly. Think about adding some nuts and seeds to your salads as well. Also, I personally don’t eat oatmeal, but I’m pretty sure it’d be delicious if you add some chia seeds, pumpkin seeds or cashews. And instead of making your oatmeal with water try making it with milk.

P.S. nowadays you can also purchase protein pancake baking mix. You can make wonderful waffles ahead of time and put them in the freezer.

Powders:

Now, if you have tried without success to incorporate more protein within your diet, then you sure can turn to protein powders for some extra help, but again here don’t solely rely on them. Note that I am not aware of any other powders other than protein powder that would offer you the benefits of protein powder. I’ve only seen protein come in four forms: whole food, powder, liquid or bars … Is there any reason why you do not like flavoured protein powder? As I have mentioned in one on my previous post protein powder isn’t disgusting – but it’s the way one uses it that makes it disgusting. For example, I hate mixing protein powder with just plain water – it’s just yuck, I don’t know how people can just drink protein powder with water…

If you do not like flavoured protein powders, I’d recommend looking into unflavoured protein powders. There are various forms of protein powder out there.

I’d also recommend that you look into BCAAs. However, other than lemonades, cocktails, popsicles, Jell-O and smoothies – there really isn’t much you can do with BCAAs. You can’t really add BCAAs to your cereals or oatmeal. ALLMAX Nutrition Aminocore Key lime pie flavour and Beyond Yourself AMRAP: Blue freeze and lemon lime flavour are my favourite brands!! I briefly touched on BCAAs in one of my old posts.

Bottom Line

As stated earlier, the biggest advantage protein powder has over whole food is convenience. The truth about protein supplements is that they offer few advantages over protein foods. It is not necessary to consume any protein supplements to get outstanding results. There is no scientific evidence showing that you cannot meet all of your protein needs through food. However, once again if you are training at a high level, recovering from burns or cancer, or looking to change your body composition (i.e., losing fat, building muscle) – then that’s a completely different story.

Although, I strongly encourage you to first try changing your diet, don’t get me wrong here; there is nothing wrong with throwing a scoop of protein supplement here and there when life becomes too hectic, but do not solely rely on protein supplement to achieve your daily nutritional needs. Mother Nature has blessed us with an abundance of nature’s nutritional powerhouses. Focus on real food and do not believe all the hype you read. Good luck on your training for the New Year.

Cheers,Steph 😊

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ketorecipepost · 2 years ago

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brittle-little-bones · 7 years ago

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Low Calorie Meals

BREAKFAST: Big Green Crepe💚 -1 cup spinach -1 tbs almond meal, protein powder, or any combination -1 tsp wheat bran (optional) -1/2 tsp baking powder -1 egg white -2 tbs almond milk (water would probably work) -1 tbs applesauce Flavorings: vanilla extract, cinnamon, 1 tsp cocoa powder -sweetener to taste ***Blend all ingredients in a small blender until completely smooth. Fry like regular pancakes, or pour mixture onto a place and microwave for about a minute. You could even do this as a mug cake. Makes one BIG crepe or a few smaller pancakes Nutrition: approx. 90 calories - almost entirely from protein and HEALTHY fats (if you use almond meal), this is a flat belly recipe that fills you up for ages. Toast-less French Toast❌🍞 -1 tbs milk of choice -1/2 tbs Greek yogurt (makes it fluffier. You could probably sub regular yogurt, I cant vouch for it though) -3 tbs egg whites -1/2 tsp baking powder -pinch of salt -pinch of cinnamon -1/2 tbs mashed banana, applesauce, or pumpkin ***Whisk together all ingredients until they are foamy. Pour into a small baking dish and bake at 325 F for about 20 minutes (mine took 15 minutes in a toaster oven). The top should be a golden brown and stay puffed up an it when u take it out of the oven. Top with maple syrup to really mimic French toast flavor!! Nutrition: using fat free yogurt, almond milk, and pumpkin: 33 calories. Topped with 2 tsp sugar free syrup: 40 calories How to make Oatmeal😜 Not really a recipe, but this is how to make a HUGE bowl of oatmeal out of 35 calories. Start with 2 tbs quick oats. Add up to a full cup of water. It will look super liquid - that's what you want. Then microwave for at least 90 seconds, maybe even more. The oats will soak up the liquid and make a perfect texture. Add whatever flavorings you want (I prefer cinnamon and maple extract or a bit of cocoa powder). Seriously, this is the best breakfast ever, it makes LOADS out of a tiny bit of oats. Banana Pancakes🥞 -1 1/2 large bananas(ripe to overripe -2 eggs -1/8 tsp baking powder -maple syrup, butter, blueberries 59 serve (optional) ***Don't add too much banana. The pancake will not hold. There should be enough egg to hold mashed banana together. LUNCH/DINNER: Asparagus Rolls🌶 -4 spears of asparagus -1/2 roasted red bell pepper -1 tbs fat free cottage cheese -salt and pepper to taste ***Line a pan with tin foil or parchment paper. Wrap the asparagus with pepper, and put a scoop of cottage cheese on top of the pepper. Bake at 350 F for about 15 minutes or until cheese is bubble and asparagus is softened Nutrition: 40 calories Pad Thai🍲 -miracle noodles -1 tbs soy sauce for 2 servings -apple cider vinegar or lime juice -ginger+garlic (fresh or dried) -Bok Choy or other mixed stir fry veggies Nutrition facts vary, but will be most likely under 25 calories per serving, depending on how much veg you use. Favorite Zucchini Noodles🥒 -1/2 medium zucchini (16) -1/2 plum tomato (6) Sprinkle each of dried basil or mint (or use fresh, if you have it on hand) Dressing: I used apple cider vinegar with a splash of Walden farms white balsamic vinaigrette. You can use any vinaigrette you want, but I like to let the flavor of the veggies and herbs shine through by using something pretty plain. I think it would be delicious with a squeeze of lemon juice or apple cider vinegar and a pinch of 0 cal sweetener to balance it out. ***Use a vegetable peeler on the zucchini lengthwise to make thin strips like noodles. Chop up the tomato. Sprinkle on the herbs. Just before serving, add the dressing and toss to coat. If you're taking it for lunch, bring the dressing separately, or else the zucchini noodles will get soggy and deflated. Hot and Sour Soup🍜 General rules for soup - pick something broth-based with no pasta or other carbs. This soup is great because it's really flavorful without having many solid ingredients, so you can fill up on liquid without many calories. -1 tsp sesame oil (a splash) -1 cup sliced brown mushrooms -1 inch chunk of ginger, peeled and minced -2 garlic cloves, minced -8 cups vegetable or chicken broth -3 baby bok choy, chopped -3 tbs rice vinegar -siracha, to the taste (I use about 1 tbs) -1/4 cup soy sauce -1/2 tsp white pepper (black pepper is fine if you don't like white) -6 green onions, sliced -1/4 cup chopped cilantro ***In a large soup pot, heat the sesame oil over medium-high heat. Add mushrooms and cook for about 5 minutes until they shrink and release some water. Add the garlic and ginger and sauté for 1 minutes more. Add the broth and bring to a boil, then reduce to a simmer and add the bok choy until it wilts. Add the vinegar, siracha, soy sauce, pepper. Remove from heat and add green onion. Serve topped with cilantro Mac and Cheese🧀 I buy mac and cheese sauce powder from bulk barn and add about 2 tbs per package of miracle (shirataki) noodles. No need to add water - the noodles release water as they heat. Just thoroughly coat the noodles and microwave until heated through. You can add sliced mushrooms, spinach, or whatever veggies you happen to have. Nutrition: 60 calories (makes 1-2 servings) Egg Drop Soup🍳 -2 chicken bouillon cubes (10 cal) -1 medium egg white (15 cal) -1 oz spinach (1 cal) -baby carrot (5 cal) Spices: ground or fresh ginger, parsley, touch of onion powder, salt and pepper Note: a lot of veggies would go great with this and keep it low cal. Mushrooms, peas, green onion, sprouts, etc. ***Combine ~1.5 cups water, cubes, cut up veggies, and sliced in a pot over high heat. While waiting to boil, whisk the egg white in a separate bowl and set aside. When cubes dissolve fully, reduce the heat to a soft boil and "drop" the egg. This is done by slowly pouring it in the soup. Don't just dump it in, or it will end up clumpy instead of stringy. Also don't drop it into a rapid boil, it will have the same affect. Continue to boil until broth is reduced how you like it and veggies are soft. DESSERT: Magic Chocolate Bar 🍫 -1/2 cup cocoa powder -1 cup unsweetened almond milk -1/2 cup 0 Calorie sweetener Optional add-ins: -chopped nuts -coconut -mint extract ***Mix all ingredients in a small pot over medium-low heat until it thickens. Pour into a shallow container and freeze until solid. Eat straight out of the freezer or else it will get messy. Nutrition: 1/8 of the recipe (this is a LARGE piece, probably a couple square inches)-25 cals Ana's Apple Pie Filling🍎 -1/2 apple, chopped and peeled -1/2 tsp sugar -1/4 tsp cinnamon -2 tbs water ***Heat up water in a pan, add the ingredients , stir until apples soften (about 5 minutes) and enjoy Nutrition: 45 calories Light Lemony Oat Cakes🍋 -1 cup vanilla soy or rice milk -1 tbs lemon juice -1 heaping cup old-fashioned oats (or 1 cup oat flour) -2 tsp baking powder -1/2 tsp baking soda -1/2 tbs tapioca flour -1 tsp lemon zest (outer peel of an organic lemon, or lemon flavoring) -1/8 tsp salt -1 tbs but butter or tahini -1 tbs maple syrup ***combine sour or rice milk and lemon juice in a mixing bowl and set aside. Blend oats in a spice grinder or blender until finely ground. Mix oat flour with tapioca flour, blaming powder, baking soda, lemon zest, and salt. Make sure there are no small lumps. In a blender or with a whisk, combine milk mixture, nut butter or tahini, and maple syrup. Blend well. Mix wet and dry ingredients. Spoon into a preheated griddle. The mixture will be very thin. When bubbles form and break, turn carefully and cook until lightly browned. Servings: makes about ten 3-inch pancakes) Nutrition: 67 calories Fat: 2 grams Carbs: 11 grams Protein: 2 grams Sodium: 200 milligrams Fiber: 1 gram Watermelon Sherbet🍉 -2 cups water melon, cubes and seeded -1/2 cup sugar -1/3 cup cranberry juice cocktail -1 envelope gelatin, unflavored ***Place watermelon in a blender or food processor and blend until smooth. Stir in the sugar. In a small saucepan, combine gelatin and cranberry juice cocktail. Let stand for 5 minutes. Stir mixture over low heat until gelatin is dissolved. Pour and stir the gelatin mixture into the melon mixture. Pour into an 8x8x2-inch baking pan. Cover and freeze for 2 hours or until frozen. Break up frozen mixture and place into a chilled mixer bowl. Beat with an electric mixer on medium to high speed or until the mixture is nice and fluffy. Return to the pan. Cover and freeze for 6 hours or until firm. Servings: 8 (1/2 cup) Nutrition: 83 calories Carbs: 20g Protein: 1g Fat: 0g 🌸I hope you all enjoy these wonderful recipes and please be safe🌸

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secondgame00-blog · 5 years ago

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Mini Chocolate Chip Pumpkin Bread

posted on September 7, 2018 by Averie Sunshine

Mini Chocolate Chip Pumpkin Bread – Super soft, tender, moist pumpkin bread that’s loaded with chocolate chips!! The mini loaves are EASY, brimming will fall flavors, totally IRRESISTIBLE, and accidentally vegan!!

This mini chocolate chip pumpkin bread is fast, easy, you don’t need a mixer, and tastes more like cake than bread. I’ll never complain about that since bread for breakfast is totally acceptable.

The bread is so soft, tender, ridiculously moist without being dense or heavy, and loaded with chocolate in every bite.

MY OTHER RECIPES

Chocolate Chips Galore

Last year I made this Cinnamon Sugar Pumpkin Bread and it became one of my hottest fall recipes on my blog, Pinterest, and on Facebook. This video showing you just how I make the bread has been watched 8 million times and counting.

For this recipe, rather than sprinkling the tops with cinnamon-sugar, I loaded up these mini loaves with mini chocolate chips – both in the batter and sprinkled on top. The more chocolate, the merrier.

I recommend using mini chocolate chips rather than regular sized chips for more even distribution and less sinking.

Do I Have To Make Mini Loaves

Rather than making one big loaf I made three mini loaves using these mini loaf pans. Mini food just tastes so much better and in all seriousness it cooks faster and more evenly than one large loaf.

If you don’t have a set of mini loaf pans and you’re even somewhat of a baker, I recommend buying a set. They come in handy all the time.

For example if there’s a muffin recipe that makes 14 muffins rather than an even dozen, you can fill your regular 12-count muffin pan with batter and the rest can go in a mini loaf pan and the two can bake at the same time, on the same oven rack for more even cooking.

Or use a mini pan for those times where you have just a bit extra banana bread batter than will comfortably fit in a 9×5-inch loaf pan, add the extra to a mini loaf pan.

Although if you’re resistant to using a mini loaf pan, you can bake this recipe as one large loaf, increasing the baking time as needed.

Fall Flavors In Full Swing

These adorable little loaves are brimming with the flavors of fall including pumpkin pie spice and molasses.

While you probably could skip the molasses, I wouldn’t. It helps the loaves stay extra moist, reacts with the baking powder to create fluffiness and lightness, and adds a different layer of cozy fall flavoring.

Accidentally Vegan

The pumpkin bread is vegan but you’d never know it. No eggs, butter, or traditional dairy involved, and yet it tastes so rich and decadent.

I find pumpkin has a way of mimicking eggs by naturally keeping baked goods fluffy and perfectly light without being airy.

If you’re in need of other vegan pumpkin recipes, the first five recipes in the Related Recipes section below are also vegan.

Other favorite pumpkin recipes:

My cookbook, Cooking With Pumpkin: Recipes That Go Beyond the Pie is my second cookbook and there are over 50 pumpkin recipes including sweets, savory, drinks, and a photo for nearly every recipe. I’d be super grateful if you headed over to Amazon to check it out!

Cinnamon Sugar Pumpkin Bread – Super soft, tender, moist pumpkin bread with a slightly crunchy cinnamon sugar topping!! The mini loaves are EASY, brimming will fall flavors, totally IRRESISTIBLE, and accidentally vegan!

Mini Pumpkin Chocolate Chip Muffins – Easy, no mixer recipe for the softest, moistest, most adorable little muffins ever! Rich pumpkin flavor and chocolate in every bite!

Oatmeal To-Go Pumpkin Chocolate Chip Muffins – A huge reader favorite year after year! Like having a bowl of warm pumpkin oatmeal in portable muffin form! Fast and easy!

Mini Chocolate Chip Pumpkin Bread

Yield: three 5x3x2-inch mini loaves

Total Time:1 hour, for cooling

Prep Time:5 minutes

Cook Time:35 minutes

Ingredients:

1 1/4 cups all-purpose flour

2 teaspoons baking powder

1 tablespoon pumpkin pie spice

1/4 teaspoon salt, or to taste

3/4 cup granulated sugar

1/4 cup light brown sugar, packed

3/4 cup pumpkin puree (not pumpkin pie filling)

1/3 cup vegetable oil, canola oil, or liquid-state coconut oil (melt in micro if necessary to liquify)

1/4 cup milk (regular, soy, almond, etc.)

2 tablespoons mild or medium molasses

2 teaspoons vanilla extract

3/4 cup mini semi-sweet chocolate chips, plus more for sprinkling on top

Directions:

Preheat oven to 400F. Spray three 5x3x2-inch mini loaf pans very well with floured cooking spray or grease and flour the pans; set aside.

To a large bowl add the flour, baking powder, pumpkin pie spice, salt, and whisk together; set aside.

To a separate large bowl add the sugars, pumpkin, oil, milk, molasses, vanilla, and whisk until combined.

Pour the wet pumpkin mixture over the dry ingredients, and stir until just combined; don’t overmix.

Add the chocolate chips and stir to combine.

Evenly distribute batter between the 3 prepared pans, filling each about 2/3-full.

Evenly sprinkle a couple generous pinches of chocolate chips to the top of each pan.

Bake for about 35 to 40 minutes, or until tops are set and a toothpick inserted in the center comes out clean or with a few moist crumbs, but no batter. Start checking at 30 minutes because all mini pans, ovens, and climates vary. Allow bread to cool in pans for about 15 minutes before removing and placing on a wire rack to cool completely. Bread will keep airtight at room temp for up to 5 days or in the freezer for up to 3 months.

Adapted from Cinnamon Sugar Pumpkin Bread, Vegan Chocolate Chip Pumpkin Muffins, Mini Cinnamon Sugar Pumpkin Muffins and Mini Pumpkin Chocolate Chip Muffins

Only Eats

Recipe from Averie Cooks. All images and content are copyright protected. Please do not use my images without prior permission. If you want to republish this recipe, please re-write the recipe in your own words, or simply link back to this post for the recipe. Thank you.

Related Recipes

My FAVORITE PUMPKIN RECIPES on my blog!

Vegan Chocolate Chip Pumpkin Muffins – You’ll never miss the eggs or butter! Easy, soft, fluffy and the best pumpkin muffins ever!

Mini Pumpkin Chocolate Chip Muffins – Easy, no mixer recipe for the softest, moistest, most adorable little muffins ever! Rich pumpkin flavor and chocolate in every bite!

Mini Cinnamon Sugar Pumpkin Muffins – Soft little muffins that pack a big punch of pumpkin flavor! Mini food just tastes better!

The Best Pumpkin Chocolate Chip Bread – Super soft, moist, rich pumpkin flavor, and loaded with chocolate chips! Easy, no mixer recipe that’s the BEST!

Pumpkin Chocolate Chip Bundt Cake – Fast, EASY, and the moistest pumpkin cake you’ll ever taste!! Loaded with chocolate chips in every bite and topped with a heavenly chocolate ganache! Sinfully rich and decadent!!

Oatmeal To-Go Pumpkin Chocolate Chip Muffins – Like having a bowl of warm pumpkin oatmeal in portable muffin form! Fast and easy!

The Best Pumpkin Chocolate Chip Cake with Chocolate Ganache – One of my all-time favorite cakes, EVER! This is a must-make that everyone loves!

The Best Pumpkin Chocolate Chip Bread – Super soft, moist, rich pumpkin flavor, and loaded with chocolate chips! Easy, no mixer recipe that’s the BEST!

Soft and Chewy Pumpkin Oatmeal Chocolate Chip Cookies – A thick, hearty oatmeal cookie and a soft, chewy pumpkin cookie all in one! Lots of chocolate, not at all cakey, easy, and your new favorite pumpkin cookie recipe!

Soft and Chewy Pumpkin Chocolate Chip Cookies – No cakey cookies here! Soft, chewy, thick, loaded with chocolate and bold pumpkin flavor! Your new favorite pumpkin cookies!

Cream Cheese-Filled Pumpkin Bread – Pumpkin bread that’s like having cheesecake baked in! Soft, fluffy, easy and tastes ahhhh-mazing!

Soft Pumpkin Chocolate Chip Bars – Super soft and are like biting into a piece of rich pumpkin fudge! Loaded with chocolate and crazy good!

Source: https://www.averiecooks.com/mini-chocolate-chip-pumpkin-bread/

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securepain9-blog · 6 years ago

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The Normcore Cult of Flavored Coffee Creamer

Like all food and beverage trends, fads in the coffee world come and go. Just look at the menu board of your closest Starbucks, where the typical lattes and cappuccinos share space with nitro cold brew, single-origin beans, and the occasional Instagram thirst trap like the Unicorn Frappuccino. Indie coffee houses aren’t immune, either, what with the recent surge in turmeric lattes and the infamous oat milk shortage. But as coffee trends wax and wane, one saccharine-sweet, artificially flavored coffee accompaniment has, for millions of coffee drinkers, remained omnipresent: coffee creamer.

According to market research firm Packaged Facts, overall retail sales for refrigerated coffee creamer in the U.S. neared $2.5 billion in 2015. But it should come as no surprise that creamer is big business: Just take a stroll through your grocer’s dairy section, where shelves upon refrigerated shelves are home to numerous varieties. There’s sugar-free, all-natural, almond- and soy-milk based, and Starbucks Frappuccinos have nothing on the creamer industry in terms of sheer number and variety of flavors. In addition to the stalwart flavors like vanilla, hazelnut, and Irish cream, the big creamer makers are constantly releasing new flavors, many of which are collaborations with iconic sweets brands like Reese’s, Oreo, Snickers, Cinnabon, Hershey’s, and Girl Scout Cookies.

While drinking coffee black may carry a certain cache (look at fictional characters like Twin Peaks’s Dale Cooper for evidence of the tough-guys-drink-black-coffee trope), the fact is most people sweeten and/or lighten their coffee. Lauren Start, senior brand manager for coffee creamer giant International Delight, says that “while two-thirds of adults in the U.S. drink coffee, nearly 80 percent add something delicious to their cup,” be it flavored coffee creamer, milk, and/or sugar or another sweetener, citing data from the National Coffee Association’s 2018 Coffee Drinking Trends report.

A lot of people are drinking coffee creamer, and it can’t just be your parents.

That’s despite a strong pretension against using flavored coffee creamer among certain sects of coffee drinkers — a sentiment that can at least partially be owed to the so-called “third-wave” coffee movement that took hold in the early 2000s. To say nothing of flavored creamer, many coffee aficionados insist that the only proper way to drink coffee is black, no sweetener or milk of any sort in sight, which can obscure the flavors and aromas of quality beans. Flavored creamer may be the most normcore thing one can add to their coffee, but the numbers don’t lie: The refrigerated liquid coffee creamer market has been steadily growing. A lot of people are drinking it, and it can’t be just your parents.

Coffee creamer can be divided into two general categories: the non-dairy powdered variety, and the liquid variety, which can be either completely non-dairy or contain some milk derivatives, and comes in a mind-boggling variety of flavors. “Our seasonal lineup gives us the opportunity to get creative,” says Start, pointing to recently released International Delight flavors like Peeps, which turns the chick-shaped Easter marshmallow candies into a liquid for your morning coffee. (A Hy-Vee grocery store in Fort Madison, Iowa offers an extremely sweet pro tip on their Facebook page: Use it to spike a glass of chocolate milk.)

The reality is not all of us are brewing single-origin beans in a French press or frothing up oat milk turmeric lattes every morning, making creamers a pleasant flavor addition. “I don’t make the best coffee,” admits Liz Sigue, a software analyst from New Orleans, who says using creamer helps the “daily maintenance coffee” she brews at home when she can’t make it to a coffee shop for a nitro cold brew or other fancier beverage. Others use creamer situationally, such as to give watery diner or office coffee a boost or to doctor up a cup of Folgers brewed at their parents’ house.

Even within the ranks of devoted coffee creamer drinkers, there are those who eschew the more wacky flavors and stick to the classics: Sigue says her ride-or-die creamer is the Sweet Cream flavor from Coffee Mate’s Natural Bliss line, noting, “I generally don’t try the crazy flavors, because they tend to be way too sweet and sugary tasting for me.”

Coffee snobbery aside, much of the more recent backlash against coffee creamer has to do with the “natural” foods obsession that began in the early aughts. News articles and blogs warn that coffee creamer could contain titanium dioxide, hydrogenated oils, dipotassium phosphate, and artificial flavors — though none of those substances have been shown to be harmful in the minuscule quantities contained in the couple tablespoons of creamer that the average person likely uses on a daily basis. Indeed, sales of “natural” coffee creamer products have boomed in recent years, such as Coffee Mate’s Natural Bliss line, which launched in 2011 touting no GMOs and no artificial ingredients. The line also reflects the rise of alternative milks, and now includes coconut milk and almond milk creamers. International Delight is hopping on the “healthier” bandwagon, too, with recent or forthcoming product launches in the plant-based, organic, and/or sugar-free categories.

While many coffee pros turn up their noses at the very idea of creamer, Mike Mettendorf, a veteran barista and owner of State Street Coffee in Dallas, takes a different tack. “Would it be a shame to pour down some powdered cream over a cup of a beautiful, floral and sweet, washed Kenyan coffee, roasted recently and brewed with skill and intent?” he asks. “A little, but a good barista wouldn’t hold it against you.”

Judging by the way sales of coffee creamer continue to rise, it seems evident that the increasing popularity of indie coffee shops, fancy brewing methods, and availability of better coffee overall isn’t hurting the creamer market. In fact, Ana Defendini, marketing manager for Coffee Mate, Nestle USA, thinks the rise of “third-wave” coffee has only helped the creamer biz. “If anything, I think all of that stuff that’s happening in what we call out-of-home coffee [coffee shops, etc.] is encouraging consumers to be more adventurous, and just be more willing to try new flavors that they wouldn’t have before,” she says. In corporate retail lingo, Coffee Mate has “borrow[ed] from coffee house equity” by launching coffee shop-inspired flavors like caramel macchiato and, more recently, an oat milk creamer to capitalize on the runaway popularity of Oatly, an alternative milk that coffee shops couldn’t keep in stock a few months ago.

And of course, while pumpkin spice coffee creamer may be a decidedly American phenomenon, making coffee sweet and creamy is not. One of Vietnam’s most popular drinks (and exports) is ca phe sua da, drip-filter coffee mixed with sugary sweetened condensed milk and served over ice; in North India, coffee drinkers at home often combine it with frothed milk and sugar for a sweet, foamy drink. But the U.S. represents a stronghold for coffee creamer consumption: Nestle is one of the world’s leading coffee creamer producers, and while its Coffee Mate brand is also sold in Canada, Mexico, and Japan, its biggest market is America. (The U.S. is the largest market for International Delight, too, though it can also be found in Canada.)

Oat milk or no oat milk, it’s doubtful coffee creamer will ever actually become cool — but its loyal users seem unlikely to care or even notice. Mettendorf says his mother’s creamer of choice is Coffee-Mate French Vanilla, and despite his years behind the bar as a professional barista, the creamer still maintains a certain allure. “It’s how I first drank coffee and surprisingly, its rich quality and deep flavor aren’t ones we’ve ever been able to replicate in my 15 years of concocting homemade flavor syrups and signature coffee drinks,” he says. “But, like ketchup on a $40 steak, maybe keep it away from the good stuff.”

Whitney Filloon is Eater’s senior associate editor.

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Source: https://www.eater.com/2019/2/28/18243753/coffee-creamer-cult-coffee-mate-international-delights-nestle-flavors-french-vanilla-snickers

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fitnesshealthyoga-blog · 6 years ago

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New Post has been published on https://fitnesshealthyoga.com/the-5-best-alternatives-to-cows-milk/

The 5 Best Alternatives to Cow’s Milk

More and more people are deciding to give up dairy products. There are plenty of reasons to do it, ranging from milk allergies and lactose intolerance to ethical principles. But what does science say about drinking cow’s milk? What are the non-dairy alternatives?

We’ll answer the following questions in this article:

What is cow’s milk composed of?

Milk is an extremely complex food:

100 g of cow’s milk contains…

87 g water

3 g protein

4 g fat (approx. 50% of which is made up of saturated fatty acids like palmitic acid, about 25% is unsaturated fatty acids like oleic acid, and the rest is polyunsaturated fatty acids like linoleic acid)

5 g carbohydrate (primarily lactose)

Vitamins like A, B1, B2, B3, B5, B6; biotin, folic acid, B12, C, D, E, and K.

Minerals like sodium, potassium, calcium, magnesium, phosphorus, sulfur, and chloride.

Trace elements like iron, copper, zinc, manganese, fluoride, and iodine.

Good to know:

The hormones contained in dairy milk have led to a lot of discussions about milk how and how much we consume. Two hormones found in milk are estrogen and progesterone, which our body produces as sex hormones. Others include bioactive hormones, such as insulin and prostaglandin.(1)

What causes dairy allergies and sensitivities?

There is a difference between an allergy to milk or dairy products and lactose intolerance. If someone is intolerant, the problems are caused by lactose. An allergy, on the other hand, is a reaction to certain proteins in the milk. Allergens in milk include casein, beta-lactoglobulin, and alpha-lactalbumin. The body reacts by fighting harmless proteins, which then creates allergic symptoms.(2)

How much cow’s milk and dairy products can I consume per day?

According to the Harvard University’s “Healthy Eating Plate,” one to two servings of dairy products are recommended per day. An example would be: ¼ liter of low-fat milk or 250 g of low-fat yogurt/buttermilk and 2 to 3 slices of cheese (= 50 to 60 g) with 45% fat in dry matter (FDM).

What does the research say about drinking cow’s milk? What are the risks?

Drinking too much milk can be bad for our health:

Several studies have proven that the consumption of milk plays a role in the formation of acne.(3,4,5)

Drinking too much milk has also been shown to increase the risk of ovarian and prostate cancer.(6)

There is no scientific evidence that women who drink more milk have higher bone density.(7)

Plant-based milk substitutes: What ingredients should I avoid?

Many plant-based milk alternatives provide similar nutrients and can be just as nutritious as conventional cow’s milk when consumed in moderation. It is important to stay away from alternatives with hidden ingredients that can have a negative impact on your health. These include:

Sugar: Sugar is disguised by many names (e.g. sucrose, dextrose, glucose, fructose, fructose syrup, glucose syrup, maltodextrin, lactose, maltose, etc.) Sugar addiction is a real problem, which it why it is advisable to avoid added sugar as much as possible. You should completely stay away from artificial sweeteners.

Natural flavors: These include flavor constituents derived from plant or animal products. However, they no longer have anything in common with the food they come from, aside from the same chemical components.

Stabilizers like gellan gum: Gellan gum is a polysaccharide produced by the bacterium Sphingomonas elodea. It has the E-number 418 and is frequently combined with the thickening agent xanthan gum, which can have a laxative effect when consumed in large amounts.

Acid regulators: Acid regulators, such as phosphates, are added to milk alternatives to maintain the pH during storage. However, here is a lot of controversy surrounding the use of high concentrations of phosphates as a food additive, which is why they should only be consumed in small amounts.

Remember to always read the list of ingredients before you purchase milk alternatives.

What are the best plant-based alternatives to dairy milk?

1. Coconut milk

Coconut milk is a good dairy-free option available in your supermarket. It’s made by blending coconut meat and is a good source of nutrients, including magnesium, iron, and potassium. Coconut milk also contains lauric acid, a rare medium-chain fatty acid that is easily absorbed by the body and used for energy.

It should be noted that full-fat coconut milk is high in calories, and although it comes with many health benefits, you should stick to smaller portions.(8) When buying coconut milk, look for pure, organic coconut milk, which is commonly sold in a can.

Good to know:

Even though the coconut is not directly related to the walnut, people with a walnut allergy may experience allergic symptoms.

2. Almond milk

Almond milk – a mixture of finely ground almonds and water – is a particularly good alternative to cow’s milk for those with a dairy allergy. It is almost free of allergens and contains neither lactose, soy proteins, nor gluten. Almond milk has anti-inflammatory properties and may be easier to digest than dairy milk.(9) The downsides of almond milk are that it is often sweetened with added sugar and fortified with many additional nutrients. Your best bet is to buy plain, organic almond milk, or even better, make your own. You can find step-by-step instructions online.

3. Goat’s milk

While goat’s milk is technically considered dairy, it may still be a good option for those who avoid milk products. These can be difficult to digest, affect your skin, or make you feel bloated. Goat’s milk is not a vegan option, but it is known to cause less inflammation and digestive issues than cow’s milk.(10) Goat’s milk contains more short- and medium-chain fatty acids and is rich in unsaturated fatty acids.

Important:

Goat and sheep’s milk have almost the same amount of lactose as cow’s milk. People who are lactose intolerant should be careful with this milk alternative.

4. Oat milk

Oat milk is another good milk alternative, as it has neither lactose nor milk protein. Since the cereal grain is high in fiber, it also fills you up relatively quickly. Oat milk is often said to contain gluten, but is this true?

Check the facts:

The following cereals contain gluten: wheat, rye, spelt, barley, and einkorn wheat. Sometimes oats are also included on this list, because oats are often contaminated by grains that have gluten and thus contain another protein called avenin. This can induce symptoms similar to those caused by gluten intolerance. People with a gluten sensitivity need to be cautious with oat milk.

5. Soy Milk

Soy milk is a popular vegan milk alternative and is suitable for people with a lactose, milk protein, or gluten intolerance. This milk substitute is also a good source of protein and essential fatty acids. Nevertheless, soy milk faces plenty of criticism. It contains isoflavones, which have a chemical structure similar to that of the hormone estrogen, which our body produces. As a result, drinking soy milk can influence the effect of estrogen in our body – in both a positive and negative way. Don’t overdo it with this milk alternative, and never give soy products to infants or toddlers.

***

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sportsandfitnessinfo · 8 years ago

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New Post has been published on http://fitnessandhealthpros.com/health/top-8-dry-fruit-recipes-to-control-hunger-pangs/

Top 8 Dry Fruit Recipes To Control Hunger Pangs

It is necessary to find a few healthy choices to satiate your hunger, which also provide enough amounts of vitamin and mineral to your body. Don’t worry because as there are many dry food options to consume in between the main meals. There are also a lot of kinds of nuts you can eat to be healthy and control hunger pangs as well, including peanuts, almonds, Brazil nuts, walnuts, pine nuts, macadamia nuts, etc. These nuts contain essential vitamins and minerals that are required by the body. Now, we, VKool.com, will reveal all the readers top healthy dry fruit recipes that you can eat to help control hunger pangs and live healthier.

Top 8 Dry Fruit Recipes To Control Hunger Pangs

1. Dry Fruit Recipes – Cacao Bars

Cacao nibs in this recipe are packed with dietary fiber and it keeps the bowel movements regular. Besides, it is good for your cardiovascular health. This is considered among the healthiest dry fruit recipes.

Get these:

Cashews – 1 cup

Almonds – ½ cup

Pecans – ½ cup

Unsweetened shredded coconut – ½ cup

Cacao nibs – ½ cup

Pure vanilla extract – 1 teaspoon

Sea salt – ½ teaspoon

Raw honey – 9 tablespoons

Steps:

Preheat the oven to 350 ºF and use parchment paper to line a baking pan, leaving flaps on all four sides.

With the help of your hands or hand chopper, chop the cashews and almonds roughly. Then, in a large bowl, combine all the ingredients excluding honey and stir well until they are mixed nicely.

Pour in the honey afterwards and with a fork, coat all these ingredients with it.

Spread the mixture into that prepared baking dish and grease your hands using butter to together press it.

In the preheated oven, bake for 20 minutes and remove to 1 wire rack. Then, set the cake with the parchment flaps.

After 30 minutes, use the parchment paper flaps to remove the bars from the pan and flip over onto a parchment piece to disclose the cake’ bottom part.

Peel off that parchment paper. Let it cool totally and cut into bars. Consume within 1 week.

2. Dry Fruit Recipes – Delicious Almond Cake

Looking for the delicious dry fruit recipes, you shouldn’t neglect this cake. Nuts and cakes both share an unbreakable bond.

Get these:

Melted butter – 250g, plus extra for brushing

Marzipan – 400g

Eggs – 4

Granulated sugar – 225g

Ground almonds – 350g

Almond extract – 4 teaspoons

Roughly chopped almonds – 50g

Zest of 1 orange (optional)

Steps:

Firstly, preheat an oven to 180ºC. Line the bottom of 1 baking tin by cutting 1 rectangle of baking parchment. Before you put in the baking parchment, liberally grease the tin with melted butter. Then, knead the marzipan to create it soft. Fit that baking tin snug by rolling it between two baking parchment pieces.

Put the eggs into 1 large mixing bowl afterwards and add the ground almonds, almond extract, sugar and the melted butter. At high speed, beat the mixture until it becomes creamy. To the mixture, add the grated orange zest if using and then mix well.

Pour the mixture (1/2) into the tin, and use a palette knife to smooth over. Place that rolled-out marzipan gently on top.

After that, pour over the rest of cake mixture & smooth over. Take the chopped almonds and sprinkle it over the top.

Bake for half an hour until the top & sides appear a light golden color. Cut into small squares and serve cold or according to your choice.

3. Dry Fruit Recipes – Almond Bars

This is also one of the healthiest dry fruit recipes to try out today.

Get these:

Cashews – 1 cup

Almonds – ½ cup

Pecans – ½ cup

Unsweetened shredded coconut – ½ cup

Pure vanilla extract – 1 teaspoon

Zest of half one navel orange

Sea Salt – ½ teaspoon

Ground ginger – ¼ teaspoon

Raw honey – 9 tablespoons

Steps:

Firstly, use unbleached parchment paper baking tray to line a 9×5’’ baking tray and set aside.

Place all the ingredients in a blender and pulse.

In that prepared baking pan, place the mixture and press with a spatula until it’s uniform on all sides.

Then, place in your refrigerator for 2 to 3 hours. After that, cut into squares and store leftovers covered in your refrigerator.

4. Dry Fruit Recipes – Nutty Balls

This dish is a super healthy snack for taking care of the sweet cravings because it has a natural sweetener like honey.

Get these:

Honey – 1/3 cup

Plain soy milk – 1/4 cup

Shredded dried or unsweetened flaked coconut – 1 cup

Sesame seeds – 1 tablespoon

Chopped nuts – 1/4 cup

Chopped dried figs – 4

Steps:

In a medium saucepan, boil soy milk and honey over high heat. You can boil for around 1 minute or so. Then, set it aside.

Put coconut in a shallow bowl or on a plate and set aside.

Pulse oats, nuts, sesame seeds, and figs in a blender until finely ground. To the mixture, add honey and stir together.

Use water to wet your hands, roll the mixture (1 portion) into balls and then roll in coconut.

Enjoy it.

5. Dry Fruit Recipes – Nutty Shortbread

This scrumptious concoction helps to boost your midday slump. This is also one of the yummiest dry fruit recipes you should not skip.

Get these:

Divided raw, skin-on hazelnuts – 3 cups

Cinnamon, divided – 3/4 teaspoon

Cold butter, cubed – 1 cup + 3 tablespoons

Flour – 2 cups

Granulated sugar, divided – 3/4 cup

Salt, divided – 1/2 teaspoon

Maple syrup – 7 tablespoons

Packed light brown sugar – 3 tablespoons

Steps:

Preheat the oven to 350 ºC and on 1 rimmed baking sheet, roast hazelnuts for about 18 minutes until they become light golden. Fade half of the skins by scraping the warm nuts in 1 kitchen towel. In a blender, chop 1/2 cup nuts finely and lower the oven temperature to around 325ºC

In a large bowl, put chopped nuts, cinnamon (1/2 tsp), the flour, butter (1 cup), granulated sugar (1/2 cup) together with salt (1/4 tsp). Blend in a mixer on low speed until they blend well.

Then, take a 9-inch Square baking pan and grease it. Line with foil and then grease the foil. Evenly press dough into the pan’ bottom. After that, bake for about 45 minutes until it becomes golden and firm. Chop half of the rest of nuts roughly to make a cup.

Thereafter, in a small saucepan, bring together the rest of 1/4 tsp of cinnamon, 3 tablespoons of butter, 1/4 teaspoon of salt, 1/4 cup of granulated sugar, the brown sugar and the maple syrup to a boil, whisking often.

Remove from the heat and then pour in a cup of whole hazelnuts & the chopped nuts. Afterwards, pour over crust and evenly spread. Bake about 18 minutes until the pan is tilted.

Let cool on 1 rack and use a cookie to lift foil to a board. Presently, cut cookie into sixteen squares and diagonally cut each square in 1/2.

Learn more: List Of Healthy Fruits For Weight Loss In A Week

6. Dry Fruit Recipes – Cinnamon Bars

This is also regarded among the healthiest dry fruit recipes you should try cooking at home. This recipe contains cashews, pecans, and almonds together that make a crunchy and delicious snack to consume in between main meals.

Get these:

Cashews – 1 cup

Almonds – ½ cup

Pecans – ½ cup

Unsweetened shredded coconut – ½ cup

Sea salt – ½ teaspoon

Pure vanilla extract – 1 teaspoon

Ground cinnamon – ½ teaspoon

Raw honey – 9 tablespoons

Steps:

Use an unbleached baking tray to line a 9×5 inch baking tray. Knead the mixture together and add more honey until this mixture comes together if needed.

Then, place the mixture in that prepared baking pan and press with a spatula until it’s uniform on all sides. Place in your refrigerator for 2 to 3 hours.

Cut into squares and finally, serve.

Read more: 11 Useful Ways To Use Cinnamon For Weight Loss

7. Dry Fruit Recipes – Curried Butternut Squash & Pickled Dates

You also shouldn’t skip this recipe when looking for the yummy dry fruit recipes.

Get these:

Green cardamom pods, bruised – 6

Brown sugar – 80g

Water – 50ml

Balsamic vinegar – 100ml

Dried pitted dates – 200g

For the curry:

Finely chopped large onion – 1

Curry paste – 100g

Chopped tomatoes – 2 x 400g tins

Tomato puree – 80g

Water – 150ml

Large butternut squash (peeled & diced) – 1

Plain yogurt – 50g

Salt and sugar

Steps:

In 1 non-metallic bowl, put the cardamom pods with the water, sugar, and vinegar. Next, stir to dissolve and then add the dates. Wait for a few hours to pickle.

Add a little oil in a large pan and then fry the onion until it is soft.

Add the curry paste afterward and fry for 1 minute.

Add the tomatoes, water and puree, stir and bring it to the boil.

Lastly, add the squash to the mixture and hold on a low simmer. Season with a little sugar and salt to balance the tomatoes’ acidity.

Drain the dates and then fold into the curry. Finally, stir in the yogurt.

Serve with your option of poppadoms, naan or rice.

Learn more: 8 Health Advantages Of Dates

8. Dry Fruit Recipes – Mango Macadamia Delight

Try this wonderful recipe right now and keep away from hunger pangs.

Get these:

Shredded cooked chicken – 3 cups

Chopped mango – 1 cup

Chopped green onions – 1/3 cup

Chopped celery – 1/2 cup

Chopped fresh tarragon – 1/4 cup

Lemon juice – 1/3 cup

Crème fraîche or sour cream – 1/4 cup

Mayonnaise – 1/4 cup

Pepper – 1/2 teaspoon

Salt – 1 teaspoon

Belgian endive spears from three large heads

Salted macadamia nuts (chopped roasted) – 1/4 cup

Steps:

Prepare 1 large bowl and combine mango, chicken, celery, tarragon, and green onions in it.

Then, blend together crème fraîche, lemon juice, mayonnaise, pepper, and salt. Add to chicken mixture and gently stir to combine.

Use endive spears to spoon this chicken salad and add the macadamia nuts. Sprinkle these macadamia nuts on top.

Learn more: 16 Mango Fruit Advantages On Health And Beauty

Recommended articles:

Easy Fruit Salad Recipes For Salad Lovers

Fruit Cake Ideas With Candied Fruit For Christmas

Eat, Drink And Shrink Recipes Review

You can read more useful articles by going to our main Food & Recipes page. Those dry fruit recipes are also considered as one of the healthiest foods to consume to lose weight. So, try cooking them right now!

Originally at :VKool.com: Health & Fitness, Beauty, Lifestyle Magazine Written By : Hang Pham

#Control #Fruit #Hunger #Pangs #Recipes

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ladystylestores · 5 years ago

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14-Day Healthy Meal Plan (May 4- May 17)

posted May 2, 2020 by Gina

A free 14-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.

14-Day Healthy Meal Plan

As always, I hope this find everyone safe and healthy! I am again providing 2 WEEKS of breakfast, lunch and dinner. As we move forward and ease into a new normal, I would like to know what you prefer– for me to continue with a 14 day plan, or to go back to the one week plan? Please comment and let me know! Note that we are back to weekday breakfast and lunches serving one!

As previously posted, here are some additional tips to help maximize your ingredients and limit waste:

Buy whole produce (rather than pre-cut): Pre-cut produce is really convenient but moisture tends to develop quickly, which causes it to spoil more rapidly.

Wash your produce before putting it away. It’s just as important to dry it well with a clean towel or just air dry. Excess moisture (especially in delicate produce such as berries or cut lettuce) can cause pre-mature spoilage.

Freeze any meat you aren’t going to cook within a few days of purchasing. Make sure to safely defrost it as needed. HERE are for some food safety tips from the USDA.

Buy potted herbs when possible. That way, you can use a little as you need it. If you do buy fresh cut herbs, check out THESE tips from The Kitchn for storing and extending their life.

If you don’t have fresh herbs on hand, you can, in general, substitute 1 teaspoon dry for every 1 tablespoon fresh.

If you are missing an ingredient, check out THIS great ingredient substitution list from America’s Test Kitchen.

WW has changed their plan to now include a Blue, Purple and Green Plan. All the recipes on my blog are updated for the Blue plan. I’ve been updating all my recipes (over 2000) and have completed 2019 with the other two colors, and I am working my way down so please be patient.

Lastly, if you’re on Facebook join the Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to help you stay on track! There was a print error last year, but it’s perfect now! You can order it here!

youtube

Week 1 (May 4-May 10)

MONDAY (5/4) B: Avocado Toast Egg-in-a-Hole (4B 6G 4P) and an orange (0B 0G 0P) L: Spiralized Greek Cucumber Salad with Lemon and Feta (7B 7G 7P) D: Lighter Eggplant Parmesan (5B 6G 5P) with a green salad* (2B 2G 2P)

Totals: WW Points 18B 21G 18P, Calories 925**

TUESDAY (5/5) B: PB + J Smoothie (9B 9G 9P) L: LEFTOVER Lighter Eggplant Parmesan (5B 6G 5P) with a green salad (2B 2G 2P) D: Slow Cooker Chicken Tacos (7B 10G 7P) with Cilantro Lime Cauliflower “Rice” (1B 1G 1P) Totals: WW Points 24B 28G 24P, Calories 1,164**

WEDNESDAY (5/6) B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P) L: LEFTOVER Lighter Eggplant Parmesan (5B 6G 5P) with a green salad (2B 2G 2P) D: Sheet Pan Meatloaf with Broccoli (9B 10G 8P) and Homemade Rice Pilaf (6B 6G 2P) Totals: WW Points 27B 32G 22P, Calories 1,079**

THURSDAY (5/7) B: PB + J Smoothie (9B 9G 9P) L: Tuna Salad Wraps (1B 2G 1P) and an apple (0B 0G 0P) D: Cuban Picadillo (3B 3G 3P) with ¾ cup brown rice (5B 5G 0P) and 1 ounce avocado (1B 1G 1P)

Totals: WW Points 19B 20G 14P, Calories 892**

FRIDAY (5/8) B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) and a pear (0B 0G 0P) L: Tuna Salad Wraps (1B 2G 1P) and an apple (0B 0G 0P) D: Naked Salmon Burgers with Sriracha Mayo (3B 7G 3P)

Totals: WW Points 7B 16G 7P, Calories 894**

SATURDAY (5/9) B: Yogurt Waffles # (4B 4G 4P) with ½ cup fresh mixed berries (0B 0G 0P) and 1 tablespoon maple syrup (3B 3G 3P) L: Picadillo Quesadillas (recipe x 2) (6B 6G 6P) with 1 ounce avocado (1B 1G 1P) D: ORDER IN!

Totals: WW Points 14B 14G 14P, Calories 545**

SUNDAY (5/10) B: Low Fat Blueberry Scones (7B 8G 7P) and an orange (0B 0G 0P) L: Spicy California Shrimp Stack (5B 5G 3P) D: Honey Teriyaki Drumsticks (7B 7G 7P) with Cauliflower “Fried Rice” (1B 2G 1P) Totals: WW Points 20B 22G 18P, Calories 922**

*Green salad includes 6 cups mixed greens, 3 scallions, 1 cup each: tomatoes, cucumber, carrots, chickpeas and ¾ cup light vinaigrette. Set aside 2 servings with dressing on the side for lunch Tues/Wed.

# Freeze any leftover you/your family won’t eat.

Week 2 (May 11-May 17)

MONDAY (5/11) B: LEFTOVER Low Fat Blueberry Scones (7B 8G 7P) and an orange (0B 0G 0P) L: Egg Tomato and Scallion Sandwich (4B 6G 4P) and an pear (0B 0G 0P) D: Baked Ziti with Spinach (5B 9G 4P)

Totals: WW Points 16B 23G 15P, Calories 885*

TUESDAY (5/12) B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P) L: LEFTOVER Baked Ziti with Spinach (5B 9G 4P) D: One Pot Cheesy Taco Chili Mac (6B 8G 6P)

Totals: WW Points 16B 25G 15P, Calories 887*

WEDNESDAY (5/13) B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) and a pear (0B 0G 0P) L: LEFTOVER Baked Ziti with Spinach (5B 9G 4P) D: LEFTOVER One Pot Cheesy Taco Chili Mac (6B 8G 6P)

Totals: WW Points 14B 24G 13P, Calories 987*

THURSDAY (5/14) B: Overnight Oats in a Jar (5B 5G 3P) L: Egg Tomato and Scallion Sandwich (4B 6G 4P) and an pear (0B 0G 0P) D: Crock Pot Balsamic Pork Roast (5B 5G 5P) with Skinny Garlic Mashed Potatoes (5B 5G 1P) and Roasted Parmesan Green Beans (1B 1G 1P)

Totals: WW Points 20B 22G 14P, Calories 979*

FRIDAY (5/15) B: Banana Bread Muffin in a Cup (2B 2G 2P) L: LEFTOVER Crock Pot Balsamic Pork Roast (5B 5G 5P) with Quick Cabbage Slaw (2B 2G 2P) D: Cod Fish Tacos (5B 7G 5P) with Arroz Congri (4B 6G 4P)

Totals: WW Points 18B 22G 18P, Calories 895*

SATURDAY (5/16) B: Breakfast Casserole with Spinach and Feta (6B 10G 6P) L: Chicken and Lentil Soup (1B 5G 1P) D: ORDER IN!

Totals: WW Points 7B 15G 7P, Calories 529*

SUNDAY (5/17) B: LEFTOVER Breakfast Casserole with Spinach and Feta (6B 10G 6P) L: LEFTOVER Chicken and Lentil Soup (1B 5G 1P) D: Turkey Stuffed Peppers (5B 5G 3P) with a 1 cup mixed veggies (0B 0G 0P) Totals: WW Points 12B 20G 10P, Calories 875*

*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.

*Google doc

Print Shopping List

Week 1 Shopping List (May 4-May 10)

Produce

5 medium oranges

1 medium pears (any variety)

3 medium apples (any variety)

3 medium limes

1 medium lemon

1 medium head garlic

1 (2-inch) piece ginger

1 (1-pound) clamshell fresh strawberries

1 (6-ounce) container fresh blueberries

2 (6-ounce) container fresh blackberries or raspberries

2 medium heads cauliflower

1 ¾ pounds broccoli florets

1 medium (5-ounce) and 4 large (6-ounce) Hass avocados

2 pounds (1 large OR 2 medium) eggplant

small cucumbers

1 small English cucumber

1 small and 2 large bunches scallions

1 small bunch celery

2 small carrots

1 small green bell pepper (can sub ¼ of the red or yellow pepper in Cucumber Salad, if desired)

1 medium red bell pepper

1 medium yellow bell pepper

1 large bunch fresh cilantro

1 small bunch fresh Italian parsley

1 small bunch fresh oregano (can sub ½ teaspoon fresh parsley in Cucumber Salad, if desired)

1 small bunch fresh chives (can sub 1 teaspoon scallion greens in Shrimp Stack, if desired)

1 small head (or bag of pre-shredded) cabbage

1 medium head endive

1 (5-ounce) bag/clamshell baby arugula

1 (5-ounce) bag/clamshell mixed greens

1 dry pint grape or cherry tomatoes

2 medium vine-ripened tomatoes

1 small and 1 large yellow onion

1 small red onion

Meat, Poultry and Fish

1 ½ pounds boneless, skinless chicken breasts

1 1/3 pounds 93% lean ground turkey

1 ½ pounds 93% lean ground beef

1 pound wild salmon fillet

½ pound peeled and deveined cooked (or raw) shrimp (buy frozen and defrost as needed)

1 ¾ pounds chicken drumsticks

Grains*

1 medium package corn tortillas

1 loaf sliced whole grain bread

1 package quick cooking oats

1 package angel hair spaghetti

1 (14-ounce) box instant brown rice (such as Uncle Ben’s)

1 package panko breadcrumbs

1 package all-purpose unbleached flour

1 package reduced carb whole wheat tortillas (I like La Tortilla Factory)

1 package dry short grain brown rice

Condiments and Spices

Extra virgin olive oil

Canola oil

Cooking spray

Olive oil spray (or get a Misto oil mister)

Kosher salt (I like Diamond Crystal)

Pepper grinder (or fresh peppercorns)

Honey

Light vinaigrette (or ingredients to make your own)

NuNaturals liquid stevia or sweetener of your choice

Adobo seasoning (can sub salt in Chicken Tacos, if desired)

Garlic powder

Cumin

Thyme

Worcestershire sauce

Bay leaves

Regular or light mayonnaise

Sriracha sauce

Red wine vinegar

Vanilla extract

Pure maple syrup

Rice vinegar

Reduced sodium soy sauce*

Sesame seeds

Sesame oil

Furikake

Ketchup

Hot sauce (optional, for Avocado Toast)

Rice wine

Dairy & Misc. Refrigerated Items

1 dozen large eggs

1 box butter

1 quart unsweetened almond milk

1 small wedge Pecorino Romano cheese

1 (6-ounce) container nonfat plain Greek yogurt

1 (6-ounce) container nonfat plain yogurt (I like Stonyfield)

1 (15-ounce) container part-skim ricotta cheese (I like Polly-O)

1 pint 1% buttermilk

1 (16-ounce) bag part skim shredded mozzarella cheese

1 (8-ounce) bag reduced fat shredded cheddar and jack cheese blend

1 block feta cheese

Frozen

1 medium bag frozen blueberries

1 small bag peas and carrots

Canned and Jarred

1 large jar marinara sauce (or ingredients to make your own)

1 small jar pitted Kalamata olives

1 small jar peanut butter

1 small jar chunky salsa

1 (5-ounce) can tuna in water

1 jar alcapparado (or capers or green olives)

1 (15-ounce) can chickpeas

1 (32-ounce) carton chicken broth

1 (8-ounce) can tomato sauce

Misc. Dry Goods

1 small bag chopped walnuts

Baking powder

Baking soda

1 small package granulated sugar

*You can buy gluten free, if desired

Week 2 Shopping List (May 11-May 17)

Produce

1 medium orange

3 medium pears (any variety)

1 medium banana

1 (6-ounce) clamshell fresh blueberries

1 large head garlic

3 medium shallots

2 pounds Yukon gold potatoes

12 ounces green beans

2 medium bunches scallions

1 small carrot

3 medium and 3 large red bell peppers

1 small green bell pepper

4 medium limes

1 small head green cabbage

½ small head purple cabbage

1 (5-ounce) bag/clamshell baby spinach

1 medium bunch fresh cilantro

1 small bunch fresh basil

3 medium plum tomatoes

2 medium vine-ripened tomatoes

2 small and 1 medium yellow onion

1 small red onion

Meat, Poultry and Fish

1 1/3 pound 93% lean ground turkey

2 pounds boneless pork shoulder roast

1 pound (4) skinless firm white fish fillets (such as cod, snapper or mahi mahi)

¾ pound (3) boneless, skinless chicken thighs

1 pound 93% lean ground turkey

Grains*

1 package 100 calorie sandwich rolls or deli thin flats

1 package ziti pasta

1 package pasta shells (I love Delallo)

1 package dry brown rice (Can sub 1 ½ cups cooked long grain rice in Stuffed Peppers, if desired)

1 small loaf whole grain sliced bread (can sub ½ a roll for toast [Wed breakfast], if desired)

1 package corn tortillas

1 package dry long grain rice

1 package quick oats

1 package all-purpose unbleached flour

Condiments and Spices

Extra virgin olive oil

Canola oil

Cooking spray

Olive oil spray (or get a Misto oil mister)

Kosher salt (I like Diamond Crystal)

Pepper grinder (or fresh peppercorns)

Light mayonnaise

Oregano

Honey

Chili powder

Paprika

Cinnamon

Garlic powder

Crushed red pepper flakes

Balsamic vinegar

Worcestershire sauce

Vanilla extract

Apple cider vinegar

Cumin

Chili lime seasoning (such as Tajin Classic)

Bay leaves

Sazon (can sub paprika in Lentil Soup, if desired)

Better than Bouillon Chicken Base

NuNaturals liquid stevia or sweetener of your choice

Dairy & Misc. Refrigerated Items

2 ½ dozen large eggs

12 ounces feta cheese

1 (8-ounce) package shredded reduced fat sharp cheddar cheese

1 (8-ounce) package shredded part skim mozzarella cheese

1 (17.5-ounce) container nonfat plain Greek yogurt

1 (8-ounce) container nonfat ricotta cheese

1 small wedge Parmesan cheese

1 (8-ounce) container heavy cream

1 pint 2% milk

1 (8-ounce) container skim milk (can buy a larger 2% and sub ¼ cup Mashed Potatoes, if desired)

1 (8-ounce) container unsweetened almond milk

1 tub whipped butter

1 (8-ounce) container light sour cream

Frozen

1 (10-ounce) package spinach

1 small package mixed vegetables

Canned and Jarred

1 (28-ounce) can crushed tomatoes

1 (10-ounce) can RoTel tomatoes with green chilies

1 (14.5-ounce) can red beans

1 (15-ounce) can tomato sauce

1 (15-ounce) can refried beans

1 (15-ounce) can black beans

1 (32-ounce) carton reduced sodium chicken broth

Misc. Dry Goods

1 small bag chopped walnuts or pecans

Chia seeds

1 small package granulated sugar (optional for Banana Mug Muffins)

Baking powder

1 pound dried lentils

Optional muffin toppings: mini chocolate chips, sprinkles, hemp seeds, etc.

*You can buy gluten free, if desired

Print Shopping List

posted May 2, 2020 by Gina

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greatdaysoutuk · 5 years ago

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Healthy Food Items You Need to Have in Your Kitchen

If you are going to stock up on essential items for your kitchen, make sure that you add these healthy food options to your next grocery shopping list.

Coronavirus caught everyone around the world off guard. People rushed to the grocery stores getting what they considered as “essentials”. However, most of the items you would see in carts are canned goods and boxes of processed foods.

As the number of COVID-19 cases continues to rise, taking extra precautions such as social distancing, regular and thorough hand washing, and getting enough rest are always mentioned in the news. What many people often miss, however, is the importance of maintaining a healthy diet to keep a strong immune system. The lack of outdoor activities and the opportunity to go out as often as before has put more emphasis on maintaining a healthy diet.

So, how do you really keep a healthy diet in a crisis like a pandemic? Well, there are countless ways, and one of the easiest is to stock up on healthy food. Here are some great healthy food options you should get in the grocery stores the next time you’re out.

For the pantry

These items usually last longer, so stock up on these and always have a healthy snack on hand.

Dried beans and lentils

These are great sources of fibre, protein, and essential minerals. They are easy to cook and prepare. You can get them in bags, as they’re much cheaper than those in cans. They can be stocked for up to two years.

Protein powder

Protein powder isn’t something that you would usually think about stocking up on. But this is an essential item to have because it is a good nutritional supplement, especially with the limited resources available during these times of lockdown. Protein is an essential macronutrient that is needed by the body to function.

If you are looking to enjoy other health benefits such as toning your muscles and aiding in weight loss, then that should motivate you to get them. You can learn more about the benefits of protein powders and what are the best ones to get through this link: https://totalshape.com/supplements/best-unflavored-protein-powder/.

Rice and whole grains

Brown, red, or black rice are better than polished white rice. Aside from carbs, they are filled with fibre, protein, and other essential minerals like thiamin, niacin, pyridoxine, etc.

Whole grains like barley, buckwheat, and quinoa are great, too. They are super easy to prepare and they can last up to six months.

Other forms of whole grains

Whole grains can come in different forms, such as crackers and pasta. For crackers, choose a brand with at least 2g of fibre to make sure it doesn’t contain trans-fat.

Whole grain pasta is way healthier than its enriched counterpart. Choose those with omega-3 fatty acids and extra protein.

For whole grain bread, choose those with at least 2g of fibre per slice.

Oatmeal

Choose whole and unflavoured instant oats. There are lots of options out there. If you’re fancy, you can opt for the organic ones. You can easily top this with fresh fruits for a filling and nutritious breakfast.

Nuts and seeds

Choose almonds, cashews, pistachios, macadamia, sunflower, walnuts, etc. They are rich in fibre, omega-3 fatty acids, and other essential vitamins and minerals.

Dried meat

Beef jerkies are packed with protein while being low in carbs. They are shelf-stable, too, as they are designed to last up to two years. Make sure to store them in a ziplock and keep them in a fridge.

Peanut butter

It’s super versatile, and kids love it, too. It is cheap and healthy, as it packs mono and polyunsaturated fats, protein, and potassium. Peanut butter is great for apples, bananas, pretzels, sandwiches, etc.

For the fridge

You can have these food meals and snacks. However, keep in mind that they’re still perishable, so don’t buy too much and take note of their shelf life.

Fresh fruits and veggies

You should have at least one washed fruit inside your fridge. Keep it in a plastic container, and give it to your kids as a snack.

For the veggies, make sure you wash the fresh vegetables and chop them before storing them in the fridge. You can also pick pre-wash and pre-cut vegetables such as broccoli, carrots, cauliflower, etc. These are great for salads or steaming.

Milk

Fresh milk offers a quick solution for nutritious breakfast bowls. You can choose either fortified soy milk or skim milk for your kids.

Hummus

Dip crackers or carrots into a chickpea spread for a healthy snack.

Low-fat yogurt

This is packed with protein, calcium, essential vitamins, and probiotics. You can add fresh fruits, dried fruits, or granola for a healthier snack.

100% fruit juice

You can dilute concentrated juice with water for a healthier refreshing drink.

For the freezer

With a full freezer, you won’t need to worry about running out of ingredients. These meats can last for months inside your freezer.

Salmon

Salmon is one of the best food items you can stock up in your freezer. This is a low-mercury fish so it is completely safe to consume, plus it’s healthy. It is a great alternative to cod and tilapia while being a nutritious source of protein. Make sure you learn more about the healthy protein food sources to add to your daily diet.

Chicken breast

There are countless healthy recipes out there for chicken breast. This part packs a lot of protein, B vitamins, vitamin D, iron, calcium, zinc, and more.

Frozen vegetables

This is one of the easiest and most affordable ways to add some nutrients to your meals or snacks. Vegetables can be stored for up to 10 months and can be prepped in minutes (using the stove or microwave).

Lean ground beef

Like chicken, you will never run out of healthy recipes for lean ground beef. Choose 90% lean meat.

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asfeedin · 5 years ago

Text

Fluffy Pancakes

I first posted this pancake recipe it 2006, and figured it was time to elaborate a bit. It’s a recipe I use it a lot, resulting in a beautiful, classic stack of pancakes with impossibly tender crumb and golden edges. The pancakes have lightness and lift, and good color. That said, the real reason I love this recipe is because it’s endlessly adaptable. I’ve used it as a base pancake recipe and jumping off point for endless pancake adaptations and I heartily encourage you to do the same. You can experiment with a range of flours, liquids, and add-ins, and I list off a number of suggestions below.

Buttermilk, Yogurt, or Milk? – use what you’ve got!

You can make these pancakes with just about any liquid you have on hand. I’ve listed them in order of preference. Buttermilk is wonderful, but yogurt works like a dream too. Not everyone keeps buttermilk on hand, but many people have a cup of yogurt. Go for it! Thin Greek yogurt with an equal amount of water, so for this recipe I’d combine 1 cup + 2 tablespoons Greek Yogurt with the same amount of water. If you’re using a standard yogurt don’t bother thinning it.

Both of the above (buttermilk or yogurt) are A-plus choices. Don’t have other of those? Dairy milk, oat milk, and almond milk will all give you good results. When using one of these, allow the batter to sit for 5-10 minutes before cooking, allowing the batter to thicken a bit.

Experiment with Different Flours in Your Pancakes

I’ll start by saying, you can use all-purpose flour in these pancakes. But, by all means, experiment with more nutritious whole-grain flours if you have them (I have suggestions below and in the recipe). White whole wheat flour works wonderfully here. It’s the Trojan horse of whole-grain flours, because for finicky people who won’t eat anything brown or wholesome you can pass it off as white. It is made from a strain of hard white winter wheat berries and the nutritious bran and germ aren’t processed out the way they are in all-purpose white flour. The white whole wheat flour makes for a tender crumb.

Rye Pancakes: Replace about 1/2 of the all-purpose flour with rye flour.

Oatmeal Pancakes: Replace 1/3 cup of the flour with quick cooking oats or oatmeal you’ve blitzed int a blender. These are particularly good with slices of banana cooked in. Sprinkled with a bit of brown sugar in place of syrup.

Tiny Grain Pancakes: Stir 1/2 cup cooked quinoa or millet into your batter.

Blueberry Beet Pancakes (Vegan): If you’re looking for a colorful vegan pancake variation – hearty, substantial, delicious, and kid-friendly.

Variations From other Cooks

A number of you have left helpful comments for tweaks and variations to this recipe over the years and I wanted to list off a couple:

Lactose Intolerant: Jenny noted, “I just made these this morning for my lactose-intolerant twins, substituting the 2 1/4 C buttermilk for 1C soy milk. They were absolutely awesome! I ground 2 C wheat berries, which made 4C flour, and doubled the recipe for my large family.”

Lots of Bran: Rachael says, “I would really encourage you to try adding bran to your waffles or pancakes next time. I substitute up to half of my flour with bran (sometimes have to reduce the liquid a bit or add in something thicker, like yogurt, because the bran doesn’t absorb milk)… it lends a wonderfully nutty flavor to things and it lightens the texture substantially, not to mentioned the good-for-you fiber.

Extra Credit Fluffy

I’ve tweaked the recipe here to have you separate your eggs, and beat the whites into fluffy peaks. It’s an annoying step, and requires extra effort, but is arguably worth it. You fold the whites into your batter as a last step before cooking, and it adds a really nice lightness to the pancake batter. That said, if you’re not feeling up to it, no big deal – lightly beat the two eggs and add them to the liquid mixture.

Favorite Toppings for your Pancakes

Whole Blueberry Maple Syrup: This is my favorite syrup for these pancakes and worth the bit of extra effort to make. It’s delicious, fragrant and beautiful without being overly sweet. To make blueberry maple syrup put half of a 6-ounce basket of blueberries, 1/4 cup sugar, 1/4 cup maple syrup, and 2 tablespoons of water in a medium saucepan over medium-low heat. Heat and stir until the sugar dissolves. Simmer for 5 or 6 minutes or until the blueberries begin to split. Remove from heat and press the blueberry mixture through a fine strainer into a bowl. Mash the fruit to get all the juiciness extracted. Throw out the solids. Stir the remaining blueberries into the warm syrup and set aside. You can use whatever sugar you like here – white, brown, coconut sugar, etc.

Churro-style Cinnamon Sugar: Combine 2 tablespoons cinnamon with 1/2 cup sugar and stir well. Sprinkle generously across hot buttered pancakes. You can experiment with the sugar blend beyond this as well, adding a pinch of ground cloves or curry powder, and/or crushed rose petals.

Tasty Add-Ins

Berries: If you’re adding berries to your pancakes, add them to your pancakes after they’re on the griddle. This way your pancake batter retains its color.

Bananas: If you’re adding slices of banana to your pancakes, add them after the pancakes are on the griddle.

Boosts: Adding a boost of oat bran, wheat germ, nutritional yeast, kale or beet powder, hemp or flax seeds is always an option. I usually start with a tablespoon or two.

Some Cooking Tips

My pan of choice for pancakes is cast iron, but any pan that holds steady heat is fine. The key is getting and maintaining the right temperature. Too much heat and you end up with burned pancakes that are under-cooked in the middle. Too little heat, and they take forever to cook, and they end up with a bit dry with a toughened crumb. I tend to start at a lower temperature than I think I’ll want, and creep it up from there.

Keep Those Pancakes Warm!

Unless you have a griddle, or multiple pans going, you’re going to need make your pancakes in batches. And you don’t want your first round to go cold while you’re making the next. If you have a cooling rack you use for cookies, you can deploy it here. Place pancakes, preferably in a single layer, on the cooling rack after transferring from the skillet, and place them in a 200F oven to keep warm. I like the cooling rack better than a plate because it allows air to circulate around the entire pancake. This way, the bottom sides of the hot pancakes won’t get soggy.

Enjoy the pancakes! If you’re looking for breakfast recipes don’t miss this healthy granola, or the best waffle recipe (seriously!), these homemade cinnamon rolls, a loaded frittata, tofu scramble, Herb Cream Cheese Scrambled Eggs, and the baked oatmeal is always popular. Ooh – I also love this Cinnamon Vanilla Sunflower Butter on freshly baked toast.

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healthy-food-beauty-fitness-blr · 5 years ago

Video

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The Leaky Gut Diet Plan: What to Eat What to Avoid!

The term “leaky gut” has gained a lot of attention in recent years.

Also known as increased intestinal permeability, it’s a condition in which gaps in your intestinal walls start to loosen. This allows larger substances, such as bacteria, toxins, and undigested food particles, to pass across the intestinal walls into your bloodstream.

Studies have associated increased intestinal permeability with several chronic and autoimmune diseases, including type 1 diabetes and celiac disease.

This video takes a close look at leaky gut and its causes. It also includes a list of foods that aid digestive health and a one-week sample meal plan.

What is leaky gut syndrome?

Leaky gut syndrome is a proposed condition caused by increased intestinal permeability.

The digestive system consists of many organs that collectively break down food, absorb nutrients and water, and remove waste products. Your intestinal lining acts as a barrier between your gut and bloodstream to prevent potentially harmful substances from entering your body.

Nutrient and water absorption mostly occurs in your intestines. Your intestines have tight junctions, or small gaps, that allow nutrients and water to pass into your bloodstream.

How easily substances pass across the intestinal walls is known as intestinal permeability.

In leaky gut syndrome, these tight junctions loosen, potentially allowing harmful substances like bacteria, toxins, and undigested food particles to enter your bloodstream.

Alternative health practitioners claim that leaky gut triggers widespread inflammation and stimulates an immune reaction, causing various health problems.

They believe leaky gut leads to various conditions, including autoimmune diseases, migraines, autism, food sensitivities, skin conditions, brain fog, and chronic fatigue.

Yet, there is little evidence to prove that leaky gut syndrome is a serious problem. As a result, mainstream physicians do not recognize it as a medical diagnosis.

Although increased intestinal permeability exists and occurs alongside many diseases, it’s not clear if it’s a symptom or underlying cause of chronic disease.

What causes leaky gut syndrome?

The exact cause of leaky gut is a mystery.

However, increased intestinal permeability is well known and occurs alongside several chronic diseases, including celiac disease and type 1 diabetes.

Zonulin is a protein that regulates tight junctions. Research has shown that higher levels of this protein may loosen tight junctions and increase intestinal permeability.

Two factors may stimulate higher zonulin levels in certain individuals — bacteria and gluten.

There is consistent evidence that gluten increases intestinal permeability in people with celiac disease.

However, research in healthy adults and those with non-celiac gluten sensitivity shows mixed results. While test-tube studies have found that gluten can increase intestinal permeability, human-based studies have not observed the same effect.

Aside from zonulin, other factors can also increase intestinal permeability.

Research shows that higher levels of inflammatory mediators, such as tumor necrosis factor (TNF) and interleukin 13 (IL-13), or the long-term use of nonsteroidal anti-inflammatory drugs (NSAIDs), such as aspirin and ibuprofen, may increase intestinal permeability.

Furthermore, low levels of healthy gut bacteria may have the same effect. This is called gut dysbiosis.

Foods to eat!

As leaky gut syndrome isn’t an official medical diagnosis, there is no recommended treatment.

Yet, you can do plenty of things to improve your digestive health.

One is to eat a diet rich in foods that aid the growth of beneficial gut bacteria. An unhealthy collection of gut bacteria has been linked to poor health outcomes, including chronic inflammation, cancers, heart disease, and type 2 diabetes.

The following foods are great options for improving your digestive health:

Vegetables: broccoli, Brussels sprouts, cabbage, arugula, carrots, kale, eggplant, beetroot, Swiss chard, spinach, ginger, mushrooms, and zucchini. Roots and tubers: potatoes, sweet potatoes, yams, carrots, squash, and turnips. Fermented vegetables: kimchi, sauerkraut, tempeh, and miso. Fruit: coconut, grapes, bananas, blueberries, raspberries, strawberries, kiwi, pineapple, oranges, mandarin, lemon, limes, passionfruit, and papaya. Sprouted seeds: chia seeds, flax seeds, sunflower seeds, and more. Gluten-free grains: buckwheat, amaranth, rice (brown and white), sorghum, teff, and gluten-free oats. Healthy fats: avocado, avocado oil, coconut oil, and extra virgin olive oil. Fish: salmon, tuna, herring, and other omega-3-rich fish. Meats and eggs: lean cuts of chicken, beef, lamb, turkey, and eggs. Herbs and spices: all herbs and spices. Cultured dairy products: kefir, yogurt, Greek yogurt, and traditional buttermilk. Beverages: bone broth, teas, coconut milk, nut milk, water, and kombucha. Nuts: raw nuts, including peanuts, almonds, and nut based products, such as nut milks.

Foods to avoid!

Avoiding certain foods is equally important for improving your gut health.

Some foods have been shown to cause inflammation in your body, which may promote the growth of unhealthy gut bacteria that are linked to many chronic diseases.

The following list contains foods that may harm healthy gut bacteria, as well as some that are believed to trigger digestive symptoms, such as bloating, constipation, and diarrhea:

Wheat based products: bread, pasta, cereals, wheat flour, couscous, etc. . Gluten-containing grains: barley, rye, bulgur, seitan, triticale, and oats. Processed meats: cold cuts, deli meats, bacon, hot dogs, etc. . Baked goods: cakes, muffins, cookies, pies, pastries, and pizza. Snack foods: crackers, muesli bars, popcorn, pretzels, etc. . Junk food: fast foods, potato chips, sugary cereals, candy bars, etc. . Dairy products: milk, cheeses, and ice cream. Refined oils: canola, sunflower, soybean, and safflower oils. Artificial sweeteners: aspartame, sucralose, and saccharin. Sauces: salad dressings, as well as soy, teriyaki, and hoisin sauce. Beverages: alcohol, carbonated beverages, and other sugary drinks.

A sample menu for one week!

This is a healthy one-week sample menu for improving your digestive health.

It focuses on incorporating foods that promote the growth of healthy gut bacteria while removing foods that are notorious for causing uncomfortable digestive symptoms.

Some menu items contain sauerkraut, a type of fermented cabbage that is easy, simple, and inexpensive to prepare.

Monday!

Breakfast: blueberry, banana, and Greek yogurt smoothie, Lunch: mixed green salad with sliced hard-boiled eggs, Dinner: beef and broccoli stir-fry with zucchini noodles and sauerkraut.

Tuesday!

Breakfast: omelet with veggies of your choice, Lunch: leftovers from Monday’s dinner, Dinner: seared salmon served with a fresh garden salad.

Wednesday!

Breakfast: blueberry, Greek yogurt, and unsweetened almond milk smoothie, Lunch: salmon, egg, and veggie frittata, Dinner: grilled lemon chicken salad with a side of sauerkraut.

Thursday!

Breakfast: gluten-free oatmeal with 1/4 cup raspberries, Lunch: leftovers from Wednesday’s dinner, Dinner: broiled steak with Brussels sprouts and sweet potatoes.

Friday!

Breakfast: kale, pineapple, and unsweetened almond milk smoothie, Lunch: beet, carrot, kale, spinach, and brown rice salad, Dinner: baked chicken served with roasted carrots, beans, and broccoli.

Saturday!

Breakfast: coconut-papaya chia pudding, 1/4 cup chia seeds, 1 cup unsweetened coconut milk, and 1/4 cup diced papaya, Lunch: chicken salad with olive oil, Dinner: roasted tempeh with Brussels sprouts and brown rice.

Sunday!

Breakfast: mushroom, spinach, and zucchini frittata, Lunch: sweet potato halves stuffed with spinach, turkey, and fresh cranberries, Dinner: grilled chicken wings with a side of fresh spinach and sauerkraut.

Other ways to improve your gut health!

Although diet is key to improving gut health, there are plenty of other steps you can take.

Here are some more ways to improve your gut health:

Take a probiotic supplement. Probiotics contain beneficial bacteria that are naturally present in fermented foods. Taking a probiotic supplement, which you can find online, may improve gut health if you don’t get enough probiotics through your diet. Reduce stress. Chronic stress has been shown to harm beneficial gut bacteria. Activities like meditation or yoga can help. Avoid smoking. Cigarette smoke is a risk factor for several bowel conditions and may increase inflammation in the digestive tract. Quitting smoking can raise healthy bacteria numbers and reduce harmful gut bacteria. Sleep more. Lack of sleep can cause a poor distribution of healthy gut bacteria, possibly resulting in increased intestinal permeability. Limit alcohol intake. Research has shown that excessive alcohol intake may increase intestinal permeability by interacting with certain proteins. If you think you have leaky gut syndrome, consider getting tested for celiac disease.

The two disorders can have overlapping symptoms.

Some people also find that diets like the Gut and Psychology Syndrome (GAPS) diet may ease leaky gut symptoms. However, this diet is incredibly restrictive, and no scientific studies support its health claims.

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