#but also why do i have two fennel. two coriander. two turmeric. and no cumin

[gwinforth]

how does an adult (me) not have any cumin in the house

[memyselfnmichelle]

Why Spices?

Why Spices?

I have an abundance of spices and the more I learn about the uses, benefits and food to pair them with more I love them and the more I buy.  Fresh is key!  I love the Ayurveda lifestyle because the ancient teachings of body healing with spices are right up my alley.

Eating all the healthy, wholesome foods in the world is of little use if your body cannot absorb the nutrients and put them to use building healthy body tissue. But it gets worse.

According to the ayurvedic, poor digestion is actually the root cause of most disorders. When the food we eat is not digested properly, ama, the by-product of poor digestion and metabolism, builds up in the body, clogging the micro channels of the body. Not only does this further block the efficient flow of nutrients to the different parts of the body, weakening the immune system, but it also hampers the unrestricted flow of wastes out of the body so that a "fertile breeding ground" is created for disease and infection to take hold.  If you have a coated tongue when you wake up in the morning, an unpleasant body odor, bad breath, discomfort in the joints or post-lunch fatigue, you probably have some accumulated ama in your body.  

Unfortunately, digestion problems are widespread in our United States. Some digestive disorders such as acid indigestion are obvious. Headaches, disorders in bowel movements such as diarrhea or constipation, or a feeling of discomfort in the stomach after a meal are other symptoms that can be tied to poor digestion.

Powerful Ama-Fighters

Most spices enhance digestion, and that's one of the reasons spices are revered in ayurvedic cuisine. Not only do they help enhance digestion, but they also help remove accumulated ama, so they are valuable additions to your daily diet. Turmeric, cumin, coriander, fennel, mint, asafetida (hing), black pepper, dried powdered ginger, cardamom, cinnamon, nutmeg and cayenne are among the ayurvedic spices that enhance digestion and metabolism, cleanse ama from the body and prevent digestive disorders such as gas and bloating.

Spices contain a lipid-soluble portion and a water-soluble portion, so ideally some should be sautéed in a healthy oil such as olive oil, sesame oil, avocado oil and grape seed oil, then added to dishes.  Some spices cooked in the liquid portions of dishes by being added to soups, stews or sauces during the cooking process. Oil helps transport the therapeutic value of spices to the different parts of the body, so ayurveda generally recommends including an oil spice mixture in at least one meal of the day.

Spices are like herbs: they work gently and gradually, with the benefits adding up over time and no dangerous side effects. Ayurvedic physicians recommend resisting the temptation to take your spices as nutraceuticals, where the so-called "active" ingredient is isolated and put in a pill or a capsule. Take them as nature intended, and you will reap the benefits for years to come.

The Spices You Should Be Eating to Boost Metabolism. If you choose wisely, the spices you cook with can boost your metabolism and help your body burn more fat.

8 herbs that can give your weight loss plan a boost:

Turmeric, Cinnamon, Cayenne pepper, Cumin, Ginger, Rosemary, Cardamom and Coriander.

The Six Tastes and Your Ayurvedic Body Type

Ayurvedic cooking involves six tastes, which are used to prepare a balanced dish. Include all the tastes in your day to make your diet divine and healing: sweet, sour, salty, bitter, pungent and astringent. 

Here are some examples of each of the 6 tastes:

Sweet: Almonds, coconut sugar, plant milk, wild rice, wheat, large beans

Salty: Salt, seaweed, salted snacks

Sour: Lemon, yogurt, tomatoes, sour fruits, pickled fruits, tamarind

Pungent: Ginger, mustard, clove, hot spices, radish, chilies, garlic

Astringent: Beans, lentils, pomegranate, unripe bananas, apples, cabbage, potatoes, cranberries

Bitter: Green tea, green leafy veggies, endive, tonic water, fenugreek, rhubarb, turmeric, dark chocolate

Each taste has a balancing ability, and including some of each provides complete nutrition, minimizes cravings and balances the appetite and digestion.

The six tastes affect our dosha, or body constitution, differently. According to ayurveda, each of us has a unique mix of three mind/body principles, which creates our specific mental and physical characteristics. These three principles are called doshas. Most of us have one or two doshas, which are most dominant in our nature, with the remaining one(s) less expressed.

The three doshas are known as: Vata, Pitta, and Kapha.

I’m Vata, Pitta!  With the changing of the different seasons, I have a little Kapha! :)

To learn more about your doshas, you can take the Sacred Self-Care and Ayurvedic Nutrition class on the Daily OM like I did.  It was fantastic and I learned so much! 

Michelle Darleen

@Memyselfnmichelle

(my not so short, sweet, real and raw version of Why Spices?)

[vngelichoe]

Pinterest Roundup Tea Recipes to Increase Your Skin

You do not need to be an Anglophile to enjoy tea. Tea is a common term that can describe a warm or a chilly beverage, to a non-caffeinated organic or an extremely caffeinated beverage, or a mixture made from full, ground, or flowering leaves that prepares anywhere from 30 secs to 20 mins.

Regardless of how you like your tea, some of the biggest advantages of it are the health and wellness advantages you can obtain from the natural version of this beverage. We all understand that eco-friendly tea is abundant in health-promoting anti-oxidants, however what other tea suggestions can support your health and wellness and also vigor? Right here are simply a couple of to whet your appetite:

Ginger

This active ingredient helps enhance blood circulation, which can give a pale skin tone an instant glowing radiance. Ginger includes an antioxidant called gingerol that, according to this study released in the United States National Collection of Medication National Institutes of Health And Wellness, has "anti-inflammatory as well as anti-oxidative residential or commercial properties for managing the process of aging."

Turmeric extract

Research studies, such as this set from the M.D. Anderson Cancer Cells Facility, have actually verified that curcumin (in turmeric extract) displays "antioxidant, anti-inflammatory, antiviral, antibacterial, antifungal as well as anticancer tasks." Medical scientific research studies are warm on the path of curcumin advantages. At the Ehime College in Japan, a study discovered that turmeric extract may help stop a few of the UVB damages in skin. ( However, the yellow color in skin care products is, well, problematic as well as, obviously, you require to use broad range sun block daily while drinking your tea!).

Rose Hip.

This preferred tea suggestion consists of Vitamin C, an antioxidant that aids, to name a few things, safeguard from free-radical damages. Rose hip is likewise high in various other anti-oxidants that assist secure from free-radical damages.

Chamomile.

Chamomile is most typically understood for being soothing, which always assists your heart and soul (as well as skin tone) when you are stressed out. It also includes, according to this research in the US National Collection of Medication National Institutes of Health, anti-inflammatory homes.

Dandelion.

Advocates of natural treatments claim that dandelion sustains the liver as well as assists it to "detox." Your liver is your body's main powerhouse to clear you of chemicals (both natural as well as otherwise) that are damaging if they develop. It's a hectic body organ, so why not provide it a little dandelion tea Tender Loving Care? Dandelion is likewise abundant in anti-oxidants, which assist fight the free radicals that cause indications of aging.

Whether you consume tea in the early morning or in the evening, on the go or while taking pleasure in a relaxing afternoon sip, the advantages of this tasty drink are undeniable. We've compiled numerous recipes listed below from our Pinterest board that will certainly assist boost your health and wellness and your skin.

( For more dishes as well as concepts, you can see our Time For Tea Pinterest board.). Ginger Turmeric Tea. by Linda Wagner.

 Picture from Linda Wagner on lindawagner.com

. Components:. 2 inch knob of ginger. 2-3 inch item of turmeric root or substitute 2 tsps of turmeric powder.

1-2 dashes of cayenne (or you could juice 1/2 a habanero or jalapeño pepper). 4 lemons (3 for juicing as well as 1 for slicing as a garnish). 3 droppers vanilla stevia.

2 quarts water.

Instructions:.

In a juicer, juice your ginger origin, turmeric extract, and also 3 lemons. I advise utilizing Breville brand name juicers. I enjoy Breville since they are easy to utilize, simple to tidy, and great top quality!

In a huge bottle, add your juice to about 2 quarts of water, a pair droppers of vanilla stevia to preference, a pair dashes of cayenne as well as your very finely cut lemon pieces. Mix well with a wood spoon and adjust flavors to taste. Allow rest for about 10 minutes before offering to allow the flavors mix. Will last about 5 days in the fridge.

Ayurvedic Tea. By Sylvia Fountaine.

 Picture from Sylvia Fountaine on feastingathome.com . Ingredients:. 1 Quart boiling water. 1-2 Tbsps very finely cut ginger. 1 Tablespoon thinly cut fresh turmeric extract (or 1/2 -1 tsp ground). 1-2 Tsps coriander seeds. 1-2 Tsps cumin seeds. 1-2 Teaspoons fennel seeds. 1-2 bags (or Tablespoon) eco-friendly tea, mint tea, ginger tea, yerba. capture of lemon.

Instructions:. Place all ingredients in a French press, allow stand 5 mins prior to plunging. Refill press again with boiling water. Try to consume an overall of two quarts in a day. Conversely, simmer all active ingredients together for 5 minutes in a pot. Strain, prior to alcohol consumption

. Love Tea.

by Ashley.

 Picture from Ashley on designsponge.com. This tea is portioned out in loved one components to suit batches in a large range of dimensions. In other words, you can make a little-- for simply one pot at a time-- complying with the percentages listed below, or you can make even more to have on hand as well as ready (or for gifting to numerous recipients).

The Product.

1 component damiana. 1 part climbed petals. 1/2 component cinnamon chips. 1/2 component dried strawberries. 1/4 part jasmine blossoms.

The Bargain.

1. Mix the herbs with each other in a tiny dish in an amount that suits your needs.

2. When ready to make a pot of tea, location 1/4 mug of loose tea in a tea infuser or muslin tea bag. Pour boiling water over the tea as well as steep for numerous mins.

3. Sweeten to taste with honey

. Dandelion Origin Tea. by medicinalplantzone.com.

1 tbsp. baked dandelion root. 1/2 tsp. diced, fresh ginger. 1 cardamom seed. 12 oz. water. Honey or sugar.

Integrate all the components. Offer a boil. Boil for 5-10 minutes. Stress. Include honey or sugar.

[24hourchampagnediet-blog1]

9 foolproof and delicious recipes for boneless, skinless chicken breasts

New Post has been published on https://bestrawfoodrecipes.com/9-foolproof-and-delicious-recipes-for-boneless-skinless-chicken-breasts/

9 foolproof and delicious recipes for boneless, skinless chicken breasts

When it comes to quick and easy eating, few ingredients stack up quite like boneless, skinless chicken breasts. This supermarket staple is simple to cook and can be prepped in such a wide variety of ways, that it’s probably always on your weekly shopping list. You just know you’re going to use it and even if you don’t, chicken can easily be frozen for future meals. In fact, do your budget a favor and pick up a value pack of breasts to freeze in individual or family-size portions, so you always have a wallet-friendly dinner at the ready.

No doubt you have a few favorite chicken recipes in your back pocket, but considering the ease, affordability and versatility of boneless breasts, why not mix up your repertoire with a few fresh ideas? Here, chefs and food experts, including Giada De Laurentiis, Andrew Zimmern, Urvashi Pitre, Cassy Joy Garcia, Serena Wolf, Nik Sharma, Marge Perry and David Bonom share the chicken dishes they make over and over again. Their recipes show just how much you can do with simple chicken breasts, including grilling, roasting and stir-frying, plus how well this lean protein takes to different flavors. So, stock your fridge and freezer and get ready for some serious kitchen inspiration.

Lighter Chicken MilaneseElizabeth Newman

“This dish is easy to throw together on a weeknight with everything I always have in my kitchen: boneless, skinless chicken breasts, fennel, onion and canned tomatoes,” says TV personality, cookbook author and restaurateur Giada De Laurentiis. It’s a lighter — not to mention speedier — take on an Italian classic. “The breadcrumbs are still there for crunch, but by sprinkling them on top, the prep is even easier and cleaner,” explains De Laurentiis.

Creamy Italian Chicken FlorentineGiadzy

For another weeknight-friendly chicken dish, De Laurentiis looks to Tuscany. “These chicken breasts are simple yet delicious.” Plus, most of the supporting ingredients are ones you likely have on hand and the recipe takes just 30 minutes from start to finish. Serving the chicken breasts over spinach “adds balance and makes them a complete meal,” notes De Laurentiis. And if you have fresh spinach, feel free to use it in place of the frozen.

Deconstructed Chicken Caesar SaladMarge Perry / Marge Perry

This quick, deconstructed salad, from Marge Perry and David Bonom’s cookbook, “Hero Dinners: Complete One-Pan Meals That Save the Day” puts a new spin on a guaranteed crowd-pleaser. “Roasting boneless, skinless breasts to temperature results in juicy, tender chicken — and couldn’t be simpler!” insists Perry. “The key is using an instant-read thermometer and cooking the chicken until it is safe but not overcooked and dry: 160°F.” It’s also essential to let the chicken rest. “If you were to slice the chicken right away, the juices would pour out onto the cutting board, which would result in drier, less tender chicken,” explains Perry.

Curry Leaf Popcorn ChickenNik Sharma

Seasoning chicken breasts with a marinade gives them “a whole new life,” says Nik Sharma, the blogger behind A Brown Table and author of “Season: Big Flavors, Beautiful Food”. Sharma combines buttermilk, lime juice, serrano chiles, scallions, ginger, garlic, curry leaves, cayenne, coriander, cardamom and cumin and recommends marinating for at least four hours and up to eight. His recipe is “a playful take on fried chicken with a big boost of flavors and a great way to introduce curry leaves to folks that are new to it.” If you’re nervous about frying, don’t be. It’s a lot easier to fry small chunks of chicken than whole, bone-in pieces and Sharma has two handy tips: Cut the chicken into equal size pieces so it cooks evenly and watch the temperature of the oil. Otherwise, there’s nothing to it.

Chicken Paillarde Panzanella SaladMadeleine Hill

This speedy supper, from Andrew Zimmern, the James Beard Award-winning TV personality, chef, executive producer and host of Travel Channel’s “Bizarre Foods”, pairs grilled chicken with Panzanella, a traditional Italian bread salad. Zimmern seasons boneless, skinless chicken breasts with garlic, parsley and chives and then gently pounds them, so they can be quickly charred over high heat and will “look beautiful on the plate.” Pounding also makes them tender enough for “fork only” eating. Zimmern’s Panzanella features tomato, basil, fennel, and grapefruit, but he encourages you to improvise with what looks good at the farmers’ market.

Moroccan Chicken & Rice SkilletCassy Joy Garcia

“I love the unique flavors of this dish and that it’s so easy to pull together,” says Cassy Joy Garcia, the blogger behind Fed + Fit and author of the cookbook, “Cook Once, Eat All Week: 26 Weeks of Gluten-Free, Affordable Meal Prep to Preserve Your Time & Sanity”. Boneless, skinless breasts are generously seasoned with a blend of ginger, cumin, garlic, paprika and turmeric then seared in a hot pan. Next, rice is cooked in the same pan, so it picks up all that great Moroccan-inspired flair. Green olives, lemon wedges and chopped fresh cilantro add a little color and brightness to the final dish.

Pesto Prosciutto Chicken BreastsCassy Joy Garcia / Cassy Joy Garcia

“Chicken is really easy to work with,” insists Garcia, who pairs boneless breasts with homemade roasted garlic pesto and prosciutto. “The pesto and prosciutto offer wonderful flavor, bringing chicken from standard to really exciting,” says Garcia. Plus, “it’s an easy protein to prepare in advance, so you can enjoy it for several meals throughout the week.” Garcia recommends pairing the chicken with simple roasted potatoes and a green salad for a complete feast.

Superfood Stir-FrySerena Wolf

“Boneless, skinless chicken breasts get a bad rap for being dry and tasteless, but that’s because most people overcook and under season the protein, says Serena Wolf, the blogger behind Domesticate Me and author of the upcoming “The Dude Diet Dinnertime: 125 Clean(ish) Recipes for Weeknight Winners and Fancypants Dinners”. But, if you season the meat well — even just with salt and pepper —and stick to the suggested cooking time, this lean protein can’t be beat. Sliced or diced breast meat is particularly good in stir-fries, because it cooks quickly and absorbs flavor so well, explains Wolf. To guarantee the chicken stays juicy, Wolf cooks it on its own then adds it back to the pan after the other ingredients are ready.

Indian Chicken Tikka BitesTwo Sleevers

For her couldn’t-be-simpler Indian Chicken Tikka Bites, Urvashi Pitre, the blogger behind Two Sleevers and the author of “Keto Fat Bombs, Sweet & Treats: Over 100 Recipes and Ideas for Low-Carb Breads, Cakes, Cookies and More”, uses a marinade of yogurt, garlic, ginger and spices to tenderize and flavor the meat. “You can cook the chicken quickly, but still have a tender little mouthful of spicy goodness,” says Pitre. Her other trick is to cook the chicken in ghee, which is clarified butter. It has a higher smoke point than regular butter, so you can use high heat to sear the chicken. Ghee can be purchased at many supermarkets, or you can make your own in less than 20 minutes with Pitre’s easy recipe.

MORE RECIPE IDEAS

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Source link Keto Diet Dinner Ideas

[foodtrails25-blog]

Bread Pakora a popular deep fried snack made with bread slices dipped in chickpea batter with or without potato filling.

When it is monsoon time in India or whenever it rains, people love to make deep fried snacks. Pakoras(chickpea fried fitters) with different vegetables are a must have at least once  in a while for most of the us. Though the fried stuffed is laden with calories but still people do not shy away from enjoying the fried stuff with chutneys and a cup of garam (hot) chai.

Bread Pakoras are one of the most popular snack mostly served for breakfast or for evening chai. In North India towards Delhi and Western Uttar Pradesh region, bread pakoras are one of the common snacks after Samosa served to guests.You can see many sweet shops making these along with Samos early morning or evening time and packing it for customers. These are best enjoyed when hot and fresh. While Vada Pav rules the Mumbai(Maharashtra region) Bread Pakora has it’s takers all over India.

Bread Pakoras are always a hit in my house. We love to indulge in fried stuff once in a while especially when it rains. Hubby loves plain bread pakoras  and my  daughter loves Kanda spicy bhaji(Onion Pakoras with fenugreek leaves) with spicy green chutney and my son loves potato pakoras with tomato ketchup, will gradually update the recipes as and when I make..   

Ingredients for making Bread Pakora..

The basic ingredients for bread pakora are of course.. bread!! Take white or brown bread. Chickpea flour and few basic spices like red chilli powder, cumin seeds, caraway seeds, coriander powder and turmeric powder(if making the filled verizon).

How to make Bread Pakora

There are two ways to make Bread Pakora.. one is without aloo(potato) filling and the other is with spicy aloo filling. Stuffed ones are heavier on stomach, just one or two pakoras a more than enough to keep one full for hrs. This post I will be covering both the methods. Lot of other variations as per the filling are also there.Like the Paneer Bread Pakoras, nowadays people also love to are experiment with lot of fillings like cheese and meat fillings(chicken)..

Bread Pakoras are best relished with green and tamarind chutneys. Kids love to have it with tomato ketchup. A cup of chai makes the whole experience out of this world.

Besan(Chickpea) Batter for Bread Pakora

Chickpea batter is used to dip the bread slices for making pakoras. The batter should of medium consistency, neither too thick nor too thin. I add caraway seeds, red chilli powder to the batter along with salt as per taste. Also, I love to add some fresh fenugreek leaves/fresh coriander leaves or kasuri methi(dried fenugreek leaves) but that is optional. You can keep the batter palin also just like it is made in a traditional way.

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How to make Plain Bread Pakora(without filling)..

To make Plain Bread pakora without filling, cut the bread slices in triangles, you can cut the thick sides if you want.

Dip in the chickpea batter, coat bread slices nicely with the batter and carefully drop in oil. Fry till light golden brown.

How to make stuffed Bread Pakora(with filling) ..

Heat oil in  a pan/kadhai, add cumin seeds and a pinch of asafeotida.

When seeds crackle, add coriander powder, turmeric powder(optional), red chilli powder and some garam masala and finely chopped green chillies(optional). Add potatoes and salt to taste and mix everything well. Fry for 2-3 minutes. Garnish with finely chopped coriander leaves(optional).

Cool the filling completely before stuffing in bread pieces.

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Cut bread slices diagonally (triangles), sandwich the filling between two bread triangles. Dip in chickpea batter and fry in hot oil till light golden in color.

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I like to keep the filling simple. You can also add ginger garlic paste and some curry leaves while frying potatoes.

Why I said turmeric optional? As in Western Uttar Pradesh from where I come from , no turmeric is added to the potato filling. In fact many people do not fry potatoes, they just make the filling just like it is made for Aloo Paranthas. Mash boiled potatoes, add spices like coriander powder, red chilli powder, chaat masala, mix everything well and stuff in the bread. I personally like the tempered filling whenever I make the stuffed pakoras.

Let’s see in detail how I make these delicious Bread Pakoras

Bread Pakora

Bread Pakora a popular deep fried snack made with bread slices dipped in chickpea batter with or without potato filling.

10-12 Bread Pieces

Chickpea Batter

1 Cup Chickpea Flour

a pinch Asafoetida

1/2 tsp Red Chilli Powder

1/4 tsp Caraway Seeds

Salt to taste

Potato filling

2-3 Potatoes

2 tsp Oil

1 tsp Cumin Seeds

2 tsp Coriander Powder

1 tsp Red Chilli Powder

1/2 tsp Dry Mango Powder/Amchur(optional)

1 tsp Garam Masala

1/2 Tsp Turmeric Powder

1/2 tsp Fennel Seeds

Salt to Taste

Oil for frying

Chickpea Batter

Take Chickpea flour in a bowl.

Add all red chilli powder, caraway seeds, asafeotida and salt in flour and mix.

Add a cup of water and mix lightly. Take care not that lumps are not formed. If lumps are formed you can mix with hand and break the lumps with fingers,

Beat the batter for 2 minutes. Keep aside.

Potato filling

Heat oil in  a pan/kadhai, add cumin seeds and a pinch of asafeotida.

When seeds crackle, add coriander powder, turmeric powder(optional), red chilli powder, fennel seeds, amchur powder and garam masala and finely chopped green chillies(optional).

Add potatoes and salt to taste and mix everything well. Fry for 2-3 minutes.

Cool completely before filling in bread slices.

Making Pakora without filling

Cut the bread slices in triangles, you can cut the thick sides if you want.

Dip in the chickpea batter, coat bread slices nicely with the batter and carefully drop in oil. Fry till light golden brown.

Making Pakora with filling

Cut the bread slices in triangles, you can cut the thick sides if you want.

Sandwich the filing between two triangular bread pieces, dip in batter.

Coat nicely with the batter. Drop carefully in oil and fry till golden brown from both the sides.

Serve with tomato ketchup or chutneys (green and tamarind) of your choice.

Linking Bread Pakoras to my Foodie Monday Bloghop group. The theme this week is #197GetinShape. The theme was suggested by Kalyani who blogs at Sizzling Taste buds. Do visit her blog for some amazing healthy and nutritious versions of  traditional south Indian recipes to fusion from all over the world.

When Kalyani suggested this theme where all the participating members have to make a dish that is presented in a geometrical shape, Bread Pakoras immediately came to my mind. The triangular bread pakoras are just right for the theme and moreover I it had been a while since I made these ..and it rained heavily the other day.. the weather, the theme were just right to make Bread Pakoras. We all enjoyed the fried treat after a long time..I think almost a year since I made the stuffed bread pakoras!!

Do make these delicious bread pakoras with or without filling and have it with a cup of masala chai or ginger tea , especially when it rains!! Trust me you will love the whole experience!!

As a kid I remember whenever mom made these, me and my sis finishes these with a glass of Mango Lassi or Mango shake. That kept us full fora couple of hrs during the day.

Looking for more fried stuff on the blog.. I am sure you will love these.. Aloo Poha Cutlets, Rajasthani Pyaaz ki Kachori, Cheesy Jalapeno Poppers, Makkai aur Methi Vada and many more..

Whenever you make these do give me know your feedback.. I will be happy if you share the pics on my FB page or tag me on Instagram. You can also Pin the recipe for later use. A small appreciation from your side for my work!!

Join me in my Food Trails by following the blog and on my social media accounts. Click on the icons on the sidebar for joining in. If you like my work do share this with your loved ones.

Thanks for stopping by!! Keep coming back!!

Bread Pakora Bread Pakora a popular deep fried snack made with bread slices dipped in chickpea batter with or without potato filling.

[gethealthy18-blog]

TLC Diet – High Cholesterol-Lowering Diet For Better Heart Health

New Post has been published on http://healingawerness.com/getting-healthy/getting-healthy-women/tlc-diet-high-cholesterol-lowering-diet-for-better-heart-health/

TLC Diet – High Cholesterol-Lowering Diet For Better Heart Health

Charushila Biswas November 27, 2018

There are some things in life that you are better off without. Like high cholesterol. 95 million Americans over 20 years of age and 7% of children and young adults between 6-19 years have high cholesterol (1). This has made heart disease so common, and CVD the number one cause of deaths worldwide (2), (3). But the TLC diet or Therapeutic Lifestyle Change diet can help reverse this fatal condition. This article covers all details about this doctor-approved diet program that will help you and your loved ones. Read on!

Highlights Of The Article

What Is Cholesterol And Why Is It Important?

Shutterstock

Cholesterol is a fat-like substance found in your body and in foods. It is the structural component of your cells, and it also helps produce certain hormones, bile acids, vitamin D, etc. Cholesterol is produced in the liver and is carried in the blood in small packets called lipoproteins.

There are two types of lipoproteins – High-Density Lipoprotein (HDL) and Low-Density Lipoprotein (LDL). HDL cholesterol is known as “good” cholesterol as it removes cholesterol from the tissues and transports them to the liver for disposal. LDL cholesterol is known as “bad” cholesterol as it carries cholesterol to the tissues and arteries (4).

So, the higher the level of HDL cholesterol in the blood, the better it is. And the higher the level of LDL cholesterol, the more dangerous it is. But why? Let’s find out what happens when LDL cholesterol levels are high in the blood.

Back To TOC

What Happens When LDL Cholesterol Levels Are High?

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When LDL cholesterol levels are high (more than 150mg/dL ) in the blood, the possibility of plaque formation, arterial blockage, and arterial stiffening (atherosclerosis) increases.

There are many reasons – like weight gain, a sedentary lifestyle, smoking, and diabetes – that cause the LDL cholesterol to shoot up.

LDL cholesterol gets deposited on the arterial walls, which leads to plaque build-up, causes narrowing of the arteries, and restricts blood flow.

This can happen to any artery in the body, but it is dangerous when it happens to the coronary artery (the artery that supplies blood, oxygen, and nutrients to the heart). Plaque build-up restricts the flow of oxygen and nutrients to the heart muscle, leading to chest pain (angina) (5).

Some plaques are unstable. Meaning, they can burst open at any time, releasing cholesterol and fat into the bloodstream. This can cause arterial blockage, resulting in a heart attack (6).

Hence, it is necessary that you be extra careful about the foods you eat and the kind of lifestyle you lead. The TLC diet helps you rebuild a better diet and lifestyle and lower the risk of heart disease. Let’s get to know more about it.

Back To TOC

What Is The TLC Diet And How Does It Work?

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TLC stands for Therapeutic Lifestyle Changes. It is a step-by-step program to reduce LDL cholesterol levels and the risk of heart disease. It encourages you to consume healthy foods and work out and control other factors that add to high LDL cholesterol levels, like smoking.

Changing bad eating habits(like reducing saturated fats intake, avoiding trans fats, and cholesterol from animal sources of food), being active, and giving up bad habits over a period has shown to decrease LDL cholesterol (7). The TLC program can also help lower high blood pressure, obesity, and boost immunity (8), (9), (10), (11).

Here’s how the TLC program will be conducted by health professionals with your help.

Back To TOC

The TLC Path To Reducing LDL Cholesterol

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1. 1st Step – Start Making Lifestyle Changes

Reduce dietary intake of saturated fats, trans fats, and animal sources of cholesterol.

Do moderate physical activity. Get at least 3 hours of exercise per week.

If you are overweight, talk to a dietitian and get a reduced calorie, high nutrition diet chart that’s customized for you. Do not follow fad diets.

The results will take at least 5-6 weeks to show. After 6 weeks, here’s what you’ve got to do.

2. 2nd Step – Check LDL, Incorporate More Dietary Changes

Reduce dietary intake of saturated fats, trans fats, and animal sources of cholesterol.

Add plant stanols and sterols to your diet.

Increase soluble fiber consumption.

Again, wait for 6 weeks and then move on to the 3rd step. Here’s what you have to do.

3. 3rd Step – Check LDL, Add More Drug Therapy

Consult your doctor and start drug therapy for lowering LDL.

Reinforce physical activity and weight management under the supervision of professionals.

Allow your doctor to check and provide treatment for metabolic syndrome.

4. 4th Step – Keep Checking Your Progress

You have to keep checking your progress every 4-6 months. Continue being on a healthy diet, work out regularly, discard bad habits, and remain stress-free.

The TLC diet will change your relationship with food – for good! Here’s what your doctor would recommend.

The TLC Diet

Less than 200 mg cholesterol from food sources.

Less than 7% of total calories from saturated fats per day.

2 grams of plant stanols and sterols per day.

10-25 gm soluble fiber per day.

25-35 % of daily calories from total fat (this includes saturated fats).

Enough calories to maintain a healthy weight.

NOTE: You must talk to your doctor and dietitian to know what you should consume. Get a diet chart and follow it.

In general, you may consume these foods mentioned below.

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Foods To Eat

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Consume these foods after consulting your doctor/dietitian.

Veggies – Cauliflower, broccoli, cabbage, bok choy, scallion, purple cabbage, carrot, beetroot, lettuce, Chinese cabbage, red bell pepper, green bell pepper, yellow bell pepper, baby corn, chard, radish greens, kale, spinach, celery, fennel, radish, turnip, parsnip, zucchini, tomato, onion, garlic, and squash.

Fruits – Apple, banana, pear, plum, pineapple, lime, lemon, tangerine, orange, grapefruit, kiwi, pomegranate, strawberries, cranberries, blueberries, and blackberries.

Proteins – Fish, skinless chicken breast, egg whites, legumes, tofu, soybeans, soy milk, and mushrooms.

Whole Grains – Brown rice, oats, quinoa, red rice, black rice, buckwheat, amaranth, and barley.

Dairy – Buttermilk, yogurt, and skim milk.

Nuts And Seeds – Almonds, walnuts, pistachios, flax seeds, melon seeds, and sunflower seeds.

Healthy Fats – Olive oil, avocado oil, rice bran oil, avocado, and fish oil.

Herbs And Spices – Cilantro, fennel, dill, rosemary, thyme, oregano, sage, chili flakes, basil, black pepper, cumin, coriander, turmeric, tamarind, garlic powder, ginger powder, onion powder, nutmeg, cardamom, cinnamon, cloves, and saffron.

Beverages – Water, buttermilk, coconut water, and freshly pressed fruit juice.

Here’s the list of foods you must avoid consuming.

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Foods To Avoid

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Deep fried foods

High-calorie and high-cholesterol foods

Ready-to-eat foods

Packaged fruit juices

Diet soda

Fried chicken

Pizza and burger

Sugary and salty foods

Biscuits

Potato wafers

Chopped and packaged veggies and fruits

Coconut oil, vegetable oil, canola oil, and hemp seed oil.

Butter, cheese, cream cheese, margarine, and lard.

Nut butter

Red meat, sausage, and salami.

In addition to this, you also have to workout. Here’s what you have to do.

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TLC Workout

Get at least 3 hours of workout per week.

Start slow. Maintain good posture and learn the techniques.

Do cardio and strength training. Avoid vigorous workouts.

Breathe in and breathe out properly.

Use the pursed lip breathing technique.

If you are obese, start by walking slowly for at least 10 minutes per day under the supervision of a trainer.

Apart from diet and exercise, one very important aspect of reducing cholesterol is to take care of your lifestyle. Here are the recommended lifestyle changes.

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Lifestyle Changes

Quit smoking.

Consume 30 mL of wine once a week (talk to your doctor before you do this).

Sleep early and get up early.

Get at least 6-7 hours of sleep.

No late-night snacking.

Practice meditation to remain stress-free.

Walk your pet to reduce anxiety and alleviate depression.

Choose a restaurant that serves healthy food when eating out.

Consume home-cooked food most of the times.

Have at least 20 minutes of your “me time” every day.

Learn a new skill.

By following the TLC diet program, you will also reap other health benefits. They are listed below.

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TLC Diet Benefits

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Eating good and exercising regularly will help you shed the excess pounds.

Your blood triglyceride levels will decrease.

You will start to feel more active and energetic.

You will be proactive in everything you do.

Your mental health will improve.

You will start to look refreshed and young.

You will have stronger immunity than before.

Your blood pressure will be in control.

You will start to have better lung health.

All your health problems will start to diminish.

But you might experience a few side effects.

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Are There Any Side Effects?

Weakness

Fatigue

Abnormally low blood pressure

Irritability

Note: If you experience these symptoms constantly for more than 10 minutes, you must call a doctor and let your family know about your uneasiness.

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Conclusion

The TLC diet is a highly effective and science-backed approach to help people with high cholesterol to reduce their LDL levels and lead a healthy life. If you (or any of your loved ones) are diagnosed with high LDL levels, it is best to be on the TLC program. Talk to your doctor and get on the best therapy for high LDL levels. Live a happy and long life. Take care!

Expert’s Answers For Readers’ Questions

Can I lose weight with the TLC diet?

Yes, you may lose weight with the TLC diet, but this diet is strictly for those with high blood LDL cholesterol levels. We do not recommend following this diet without your doctor’s permission and only for weight loss.

Can I do this alone?

No. You must keep your doctor and trainer in the loop. This diet needs to be supervised by a team of professionals.

Can the TLC diet control diabetes?

TLC is not specifically for controlling diabetes. But one of its pros is that it will help you control your blood sugar levels.

References

“High Cholesterol Facts” Centers for Disease Control and Prevention, U.S. Department of Health & Human Services.

“Global variation in the prevalence of elevated cholesterol…” Circulation, US National Library of Medicine.

“Cardiovascular diseases (CVDs)” World Health Organization.

“What is cholesterol?” HealthDirect

“LDL: The “Bad” Cholesterol” MedlinePlus, US National Library of Medicine.

“YOUR GUIDE TO Lowering Your Cholesterol With TLC” National Heart, Lung, and Blood Institute.

“Effects of Therapeutic Lifestyle Change diets…” Journal of Lipid Research, US National Library of Medicine.

“Therapeutic lifestyle changes…” Journal of Clinical Hypertension, US National Library of Medicine

“Diet and Exercise in the Management…” American Academy of Family Physicians.

“Therapeutic lifestyle change diet…” European journal of clinical nutrition, US National Library of Medicine.

“Effect of a therapeutic lifestyle change…”Journal of Lipid Research, US National Library of Medicine.

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