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hadanjoy · 2 years ago

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oats omelette recipe

Basically a simple and basic fast breakfast or dinner nibble with sound rolled Oats Omelette Recipe. In other words, it is a vegetarian version of the famous egg-based omelette. Although it has its own distinct taste and texture, it is similar to besan chilla in thickness and texture.

For most of us, egg-based recipes have always been popular and healthy. However, not everyone can eat or consume it due to a number of factors including a strict weight control plan or sensitivity. In light of these difficulties, there are some questionable recipes, one of which is an easy and healthy breakfast recipe called Eggless Oats Omelet.

At this point many will realize that I am a vegetarian and I only post vegetarian recipes. Now I think many people will be confused as to why I am discussing this. This is a direct result of the recipe we are discussing here. This dish is similar to egg omelette but eggs are not used. Gram flour based eggless omelette can be made in many different ways. However, you can achieve the same softness and texture with other ingredients as well. Oats are a popular selection. We skill oats to be healthy overall, but if the same kind is consumed over a long period of time, it can prove to be less palatable. so to make it really interesting i am presenting you a delicious and interesting omelette recipe. Of course, you can have it in the morning for breakfast, in the evening as a snack or even for dinner.

furthermore, some additional tips, ideas and variations to eggless oats omelette recipe. I have, frankly, used plain oats to prepare this omelette and it is a perfect substitute. However, you can use other types of cultured oats as well, but try not to use any nutty oats. Also, adding eno or a baking soft drink gives the omelet a delicate and cushiony surface. Although it is optional and can be omitted, I personally recommend using it. Lastly, omelet is a complete meal as it includes all the herbs and spices. However, you can also opt for some helpful toppings like green chutney, mashed tomatoes and stew plunge.

Ingredients for Oats Omelette Recipe:-

1 cup oats (rolled)

¼ cup coarse suji

¼ cup gram flour

1 tsp cumin

¼ tsp turmeric

½ tomatos finely chopped

½ carrots finely chopped

½ onions finely chopped

½ capsicums finely chopped

¼ cup curd

½ tsp salt

½ tsp chili flakes

½ cup water

½ tsp eno fruit salt

oil for roasting

Method to make Oats Omelet Recipe:-

To make oats omelette recipe, we have to take rolled oats and put oats in a mixer jar.

Oats should be without flavor, do not use flavored oats.

Now make powder of oats and take out the powder in a bowl.

Now add rava, gram flour, cumin and turmeric powder in this bowl.

Now add finely chopped tomato, carrot, onion, capsicum, curd and salt.

Now add chilli flakes and water and mix well.

Now mix everything well and make a smooth batter.

Now the batter has to be mixed with oats and kept for 5 or 10 minutes or until the oats and semolina puff up well.

Now add water as required in the batter and now pour the batter in another bowl as required.

Take just enough batter to make an omelette.

Now we have to take a pan and heat the pan and grease it with oil or ghee.

Now give some batter separately and put 2 pinches of eno and put it in the pan after beating it lightly.

Now the batter has to be spread like an omelette.

Now sprinkle a little chilli flakes on top of the batter.

Now we have to slit it in the middle with the help of ladle and pour some oil or ghee.

In the same way you have to cook it from both the sides.

You can also include it separately with butter.

Now your oats omelette recipe is ready. Its taste is very good and after eating it, the stomach does not feel full.

You can also add vegetables of your choice to it and it tastes amazing when served hot.

Full details of the recipe are given in the blog page, go and visit: https://cookingkhajana.in/oats-eggless-omelette-recipe

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jeriflory · 2 years ago

Text

Oats Eggless Omelette Recipe

Basically a simple and basic fast breakfast or dinner nibble with sound rolled oats. In other words, it is a vegetarian version of the famous egg-based omelette. Although it has its own distinct taste and texture, it is similar to besan chilla in thickness and texture.

Furthermore, some additional tips, ideas and variations to Oats Eggless Omelette Recipe. I have, frankly, used plain oats to prepare this omelette and it is a perfect substitute. However, you can use other types of cultured oats as well, but try not to use any nutty oats. Also, adding eno or a baking soft drink gives the omelet a delicate and cushiony surface. Although it is optional and can be omitted, I personally recommend using it. Lastly, omelet is a complete meal as it includes all the herbs and spices. However, you can also opt for some helpful toppings like green chutney, mashed tomatoes and stew plunge. Oats Eggless Omelette Recipe

Ingredients for Oats Omelette Recipe:-

1 cup oats (rolled)

¼ cup coarse rava

¼ cup gram flour

1 tsp cumin

¼ tsp turmeric

½ tomato finely chopped

½ carrot finely chopped

½ onion finely chopped

½ capsicum finely chopped¼ cup curd

½ tsp salt

½ tsp chili flakes

½ cup water

½ tsp eno fruit salt

oil for roasting

Method to make Oats Omelet Recipe:-

1. To make oats omelette recipe, we have to take rolled oats and put oats in a mixer jar.

2. Oats should be without flavor, do not use flavored oats.

3. Now make powder of oats and take out the powder in a bowl.

4. Now add rava, gram flour, cumin and turmeric powder in this bowl.

5. Now add finely chopped tomato, carrot, onion, capsicum, curd and salt.

6. Now add chilli flakes and water and mix well.

7. Now mix everything well and make a smooth batter.

8. Now the batter has to be mixed with oats and kept for 5 or 10 minutes or until the oats and semolina puff up well.

9. Now add water as required in the batter and now pour the batter in another bowl as required.

10. Take just enough batter to make an omelette.

11. Now we have to take a pan and heat the pan and grease it with oil or ghee.

12. Now give some batter separately and put 2 pinches of eno and put it in the pan after beating it lightly.

13. Now the batter has to be spread like an omelette.

14. Now sprinkle a little chilli flakes on top of the batter.

15. Now we have to slit it in the middle with the help of ladle and add some oil or ghee.

16. In the same way you have to cook it from both the sides.

17. You can also include it separately with butter.

18. Now your oats omelette recipe is ready. Its taste is very good and after eating it, the stomach does not feel full.

19. You can also add vegetables of your choice to it and it tastes amazing when served hot.

For more information visit the link: https://cookingkhajana.in/oats-eggless-omelette-recipe/

0 notes

3laalhuda · 5 years ago

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Pandemic

In questions of science, the authority of a thousand is not worth the humble reasoning of a single individual.

Galileo Galilei

We live in amazing times! The world is put into quarantine, and fear and panic are being actively instilled into every mind through mass media and government activities. Yet, every person with a scientific background is scratching their head in bewilderment, because the cause of this 'pandemic' (the coronavirus) cannot be a real threat to humanity. In fact, it is not strong enough to be of any threat. Most deaths, assigned to this virus, are dubious to say the least: these are largely elderly people, who were ready to die anyway from a pre-existing chronic health condition, such as cancer, diabetes, heart disease and autoimmune illness. Many (if not the majority) of these people did not have any specific tests proving that they died from coronavirus; it was simply assumed that they died from this virus based on their symptoms. It is quite common for a gravely ill person to finally succumb to a common cold, flu or pneumonia, because their immune system is not working well and the body is naturally winding down. Everybody dies eventually, death is a fact of life, and there is a typical daily death toll around the world, fluctuating up and down with seasons. If one took all deaths, that happened in a particular hospital in one month, and blamed them all on a virus, then we can 'create' any pandemic.

What about young people and children? Healthy people without chronic health problems, if infected with coronavirus, have either no symptoms at all or go through ordinary symptoms of a common cold. Unfortunately, many young and middle-aged people in the modern world live on processed and low-fat foods, which undermine their immune systems. That is why we have some statistics of younger and middle- aged people getting seriously ill, because these people damage their health daily by their food choices. But these statistics to not amount to anything out of the ordinary; they are the same as any statistic of people dying every winter from common colds and flu. When it comes to older people, apart from poor diet, there is another factor to remember: majority of them are taking statin drugs to reduce their blood cholesterol levels. Statins make human immune system disabled, so it cannot deal with any infection properly.

Testing for viruses is expensive and not common. It is not clear what tests have been used in all the claims of 'coronavirus deaths', so we cannot say with absolute certainty what exactly caused those deaths. But, leaving all that aside, the numbers of people getting seriously ill or even dying do not justify the worldwide panic and hysteria we all find ourselves in the midst of. It is completely out of proportion! Has the whole world lost its sanity? The fear is palpable everywhere, particularly in any mass media outlet.

History shows that the biggest enemy of humanity is not a virus, or a bacterium, or any other microbe. Our biggest enemy is FEAR! Fear destroys our immune system, creates chronic illnesses in the body, destroys our relationships with other people and scares us away from Mother Nature. In short: fear destroys our lives! This 'pandemic' is one of the biggest exercises in mass fear whipped up in recent times, and it is bewildering just how successful it is!

There is no such thing as free media, all media is tightly controlled by those in power. Try to put yourself in their position: if you were in charge of a large population of people and you wanted them to behave a certain way, wouldn't you control media first and foremost? Of course, you would! Ruling people is impossible without controlling their minds. Every king, every emperor, every dictator and every government, worth their salt, have known this for millennia. The real facts about coronavirus are completely out of proportion with the mass hysteria, the pandemic of panic and fear created by the world media. Who is ordering the media to do this? Why are they doing this? What is the real agenda behind the coronavirus? These are the questions many people are asking.

Perhaps it is time for us to re-read Harry Potter by J. K. Rolling. If you only watched the films, please read the books, as films can never give full justice to the books. If reading is not to your liking, I invite you to listen to the audiobooks, recorded beautifully by a British actor Stephen Fry. J. K. Rolling has given a good description of what mass fear does to humans. The whole 'coronavirus pandemic' looks like a smoke screen. What real action is happening behind that screen, something we are not supposed to know? There are many opinions and conspiracy theories flying around, proposing different scenarios for that real action. Is there a 'you know who' or 'Voldemort' there, busy with his evil plans? Perhaps, there are several Voldemorts with their entourage of 'death eaters'? What are they up to? It may become clear at some point, but at the moment there is something more important for us to understand. Albert Einstein has observed with great sadness what was happening in Germany during the second world war. The atrocities of that war demonstrated clearly what frightened humans are capable off, and how easily they are manipulated. He summed it up with a phrase, that has become a famous quote: 'He who joyfully marches to music in rank and file has already earned my contempt. He has been given a large brain by mistake, since for him the spinal cord would suffice.' Let us start thinking for ourselves, as the real truth always exists at grass roots, in the 'humble reasoning of a single individual'. 'Unthinking respect for authority is the greatest enemy of truth.' - states another quote by Albert Einstein. Perhaps, it is time for us to stop obeying blindly and to start using our minds and our hearts? And, perhaps, we should teach our children to do the same?

So, what should we do at this bewildering time? Here is what I suggest.

Stop eating foods which destroy your immune system! These foods are: breakfast cereals, conventional bread, sugar, pasta, everything else made from flour and sugar, vegetable oils and everything cooked with them, Western soy products, all soft drinks and beer, all processed 'foods' and snacks, butter replacements, margarine and all low-fat 'foods', all pre-prepared and take away meals, all food additives and E-numbers. Instead, eat fresh eggs cooked in animal fat, bacon, fatty meats, oily fish, freshly prepared vegetables, liver pate and liver cooked any other way, other organs of animals (kidneys, tongue, tripe, lungs, brains). Make meat stock at home from gelatinous meats (feet, necks, heads, offcuts, skin, bones, joints, tails and other less-expensive parts of animals and birds). Make soups with this stock and eat all the meats on the bone, including the bone marrow. Make kefir, yogurt, sour cream and cottage cheese from raw organic milk. Eat plenty of raw organic butter and sour cream. If you cannot get raw milk, buy high-fat traditional cheeses, sour cream and natural butter. Make sure that every meal is rich in animal fats (beef, pork, lamb, duck, goose, chicken fat, butter and ghee). Eat fermented foods. Cook your food at home from fresh ingredients. These foods will keep your immune system so powerful and robust, that you will be able to forget about any infection and enjoy your life.

Stop washing your hands with antiseptic and sterilising lotions and potions! You are damaging your bodily microbial community, which is your most fateful ally against any infection! Instead get some soil on your hands! Dig up that useless lawn in front of your house and start growing vegetables and medicinal herbs. Lawns have become important contributors to the damage we, humans, are doing to our planet. Start taking part in reversing that damage! Get in contact with animals: cats, dogs, horses, cows, goats, etc. They are wonderful at maintaining a strong immune system in us, humans. And they are wonderful at taking us out of fear and into love!

Stop wearing a mask! It is not protecting you from anything! In fact, it is accumulating large amounts of microbes and creating a perfect moist environment for them to proliferate. Pathogenic microbes, growing on your mask, produce toxic gases, which you are breathing in. instead, spend more time outside in the sunshine, working in your garden. The beautiful spring has started! It is time to plant, to create new life. If you live in a city, get up to the rooftop of your building and create a roof top garden. There is plenty of know-how for creating such gardens (online and in books). Working outside with soil and plants will lift your spirit, strengthen your immunity, fill your blood with oxygen (which destroys any infection) and fill you with love instead of fear. And it will make your nose, sinuses and throat produce lots of virus-destroying mucous. Keep blowing your nose and clearing your throat, while working in the garden. Through mucous production your upper breathing passages clean themselves up (removing toxins, pollution and microbes), making you much healthier in the process.

Stop hiding indoors!The quarantine, imposed upon us, has given us a perfect opportunity to commune with soil, sunshine, fresh outside air and other humans in our households. Communing and sharing with other human beings is the biggest privilege of our lives! In 'normal' times we often don't have time for this privilege, because we are too busy working, earning, etc. Working together in the fresh air and in the sunlight with your loved ones is a joy! They are not going to infect you with anything dangerous. Instead, infect each other with laughter, enthusiasm, positivity and sense of humour!

And finally, do not allow fear into your life! Fear is nobody's friend! Instead, fill your life with kindness, gratitude and love. Just look at Nature: the infinite perfection of every leaf, every blade of grass, every hair on your cat, every feather on a bird and everything in a human body could only have been created out of energy of Love.

Become a carrier of this energy, an agent of this energy for yourself and everyone around you, and your life will transform! Where Love rules, there can be no fear, no hysteria and no panic pandemic.

Legal disclaimer: this blog is not a call for civil disobedience. I have expressed my personal opinion in this text, and invite the reader to think for themselves.

Find out more about the GAPS book and where to buy it

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The Panic Pandemic

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lifestyle-foodies · 2 years ago

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#EnglishMuffins #LowCarb

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drlaurynlax · 6 years ago

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How to Prep for a Colonoscopy Naturally?

Preparing for a colonoscopy is no fun task—especially if you want to do it holistically or you follow a Paleo or Autoimmune Protocol (AIP diet).

If you’re wondering “what to eat” or what to expect the day before a colonoscopy (and how to survive with a holistic colonoscopy prep), here’s all you need to know.

Standard Colonoscopy Prep Instructions

In the big scheme of things, colonoscopy prep and procedure really only involves about 48-hours of your time.

In order for the doctor to be able to fully see clearly into your colon with the scope, all needs to be clear, which means:

Fasting for about 24 hours prior to the colonoscopy

Ingesting a large amount of special “poo juice” (i.e. stool softeners and laxative)

And making friends with the toilet for the latter part of the day

Some doctors will suggest you eat a softer foods diet at least 3 days prior to the appointment in order to make things easier to pass and this can be helpful, but may not be 100% necessary to do.

Unfortunately, however, colonoscopy prep ALSO typically includes some non-holistic rituals that can make one who is used to eating a real food, Paleo or AIP-based diet think twice.

Additional (Non-Paleo Friendly) Colonoscopy Prep Recommendations

Non holisitc colonoscopy prep instructions the day before your exam may include:

Drinking Gatorade and Propel to re-hydrate with electrolytes

Sucking on sugary popsicles and candies

Eating Jell-O

Drinking Kool-Aid and sodas

In other words: Starve.

You Can Do Anything for a Day

True, your fasting colonoscopy prep diet is really ONLY for a day (you can do anything for a day—even buck your usual “norm”!), but, if you’re NOT used to blood sugar rushes, food dyes and artificial sweeteners, even one day of these things can feel long and agonizing.

If anything, the MAIN objective of your colonoscopy prep is ONE thing:

Stay hydrated and keep your electrolytes in balance.

—Which is EXACTLY where I personally went wrong. I’ll briefly share with you what I did “wrong” during my Colonoscopy Prep—and how it went down—then give you a play-by-play of steps to take and what to eat in order to have an amazingly easy Colonoscopy.

My Colonoscopy Prep Gone Wrong: What NOT to Do

Long story short: My colonoscopy prep went south QUICKLY because I missed ONE step—I failed to ingest ENOUGH electrolytes during the day!

The result? A midnight trip to the local Emergency Room where I spent 3 hours with my body in “shock” from dehydration as the ER staff nourished my electrolytes back to balance with an IV pump.

I’ll admit, when I saw the words “Gatorade” + “Miralax” as part of my colonoscopy prep, I did not think TWICE about substituting out water for the Gatorade.

I don’t remember the last time I drank Gatorade.

However, looking back on it, I understand WHY the docs prescribe the artificially sweetened beverage—electrolytes.

Electrolyte 101

Your body loses a TON of water, sodium and potassium during the Prep do to all the poo you will be doing. If you DON’T have enough of these minerals, then you can bet your bottom dollar that your body will be in shock!

I Went into Shock

Somehow, I managed to make it the whole day, just fine, no real difficulties, minus hating going #2 every 45-60 minutes near the later hours of the day.

However, come 10 pm as I laid my head down on my pillow to rest, it all of a sudden hit me:

Lightheaded and dizzy

Cold sweat on my brow

Heart beating faster

Shortness of breath

I thought I was having a “low blood sugar” dip from not eating all day, so I raced downstairs to try to get some last minute nourishment in before I was restricted from all liquids at midnight for am 7 am procedure.

Ten-minutes later, I began walking back up the stairs to climb back in bed, and the next thing I knew, I knocked on the door to my mom’s room who was in town to help me out, saying, “Mom, I don’t feel well…” and…

Passing out. On the floor.

To say the least, the event was very traumatic, as I began shaking and convulsing on the floor.

“Lauryn! Lauryn!” my mom cried, and the next thing I knew, the paramedics and ambulance was there to “save the day.”

The prognosis? Severe dehydration and electrolyte imbalance.

I was rushed to the ER where I was “rehydrated” and nourished with IV fluids, while hunger pains and lightheadedness still continued (I couldn’t wait to eat) and I was encouraged to stick out the procedure—only a few more hours to go.

I managed to “make it through,” find out some much-needed information about my own gut health that’s been awry for a LONG TIME —and decide I don’t want to go through that for a LONG TIME.

However, looking back on it all, had I followed the following advice I am about to give you here, I would have been just fine!

The Moral of the Story

In short: Bring on the coconut water, sea salt and Ultima powder! (hydration and electrolytes)

The good news? Yup, you (or I) don’t have to turn to just Gatorade to get these electrolytes.

Don’t let my colonoscopy prep story scare you, but INSTEAD use it to encourage you in HOW to prep for your colonoscopy holistically—especially if you are looking for a Paleo or AIP-friendly approach to doing so.

Holistic Colonoscopy Prep in 3 Steps—Paleo & AIP Friendly

Step 1: Begin Eating Easy-to-Digest Foods 1-3 Days Before Your Prep Day

This step is not ESSENTIAL, but most folks don’t complain when they DO eat with “easy digestion” in mind 1-3 days leading up to the Colonoscopy Prep Day.

Essentially, this means, avoiding some harder to digest foods like:

Nuts & Seeds

Raw Veggies & Raw Fruits

Breads, Crusts, Crackers & other Grains/Glutenous Foods

Pork (slower digesting protein)

Aim to eat:

Smoothies

Bananas, cooked apples or pears/apple sauce

Cooked, sautéed and steamed veggies (cauliflower mash, steamed broccoli, sautéed greens, etc.)

Starchy tubers (cooked and cooled)

Shredded and flaky meats and fish

Pastured eggs (if you tolerate eggs)

Healthy fats (avocados, ghee, butter, coconut butter, etc.)

Some directions will tell you to “AVOID” meats, coconut, avocado and leafy greens, but I found by prepping these well, I had no issues personally with keeping to my usual diet.

Step 2: Stock Up on These Goods & Prep Any Foods You Need

Hit the store a day or two before your prep to ensure you’ve got the goods you need.

Grocery List

Coconut Water

Vital Proteins Collagen Protein or Equip Protein Powder

Cold Pressed Green Juice

Ultima Lemon Electrolyte Powder

Bone Broth

Gelatin & Fresh-Squeezed Juice (NO red, blue or purple)—to make “Jell-O” or popsicles

Sea Salt (add liberally to your broths and juices)

Foods you love for your Post-Colonoscopy meals since you’ll be taking it easy that day. Some ideas:

Green Smoothie: Coconut Milk, 1/2 Banana, 1 Scoop Protein, Greens, 1/2 Avocado

Shredded Chicken, Sweet Potato, Greens, Coconut Butter

Canned Wild Salmon, White Sweet Potato with Ghee, Asparagus

Ground Turkey (sausage), Butternut Hash, Steamed Broccoli

Pastured Eggs (scrambled), Mushrooms, Avocado, Spaghetti Squash

Meatloaf Muffin, Cauliflower Mash

AIP Pumpkin Muffin with Coconut Butter, Chicken Apple Sausage

Chicken & Veggie Bone Broth Soup

After your grocery run, take an hour or so to prep a few goodies to have on hand for your “Prep Day.” Here are some ideas:

Holistic Recipes for Colonoscopy Prep Day

Easy Paleo Jell-O by Wellness Mama

Homemade Popsicles-AIP, Paleo

Golden Milk Popsicles by My Heart Beets

The Ultimate Coconut Popsicle by Coconut Mama

Bone Broth Soup by Phoenix Helix

Green Juice by Stupid Easy Paleo

Step 3: Eat & Drink THIS on Colonoscopy Prep Day

Technically, you are told to stick to liquids only on prep day. In my personal experience however, I ate my typical breakfast of turkey sausage, avocado, pan fried greens and roasted carrots before 9 a.m. on my prep day—and am glad I did because I don’t think I would have made it.

The good thing? I was fully clear by that time and prepped for my 7:00 am procedure.

Here’s a sample idea of what to eat in the 24-hours leading up to the procedure.

8:30 a.m, (20-24 hours before): Eat a balanced real-foods meal

12 p.m,: 8-12 oz. Coconut Water or Lite Coconut Milk with Collagen/Protein Powder; Green Juice Prep: Take Ducolax Tablets

1 p.m.: Begin Miralax Prep in Water with Ultima Powder. Drink 8 oz. of the prepared prep

mixture every 15 minutes for a total of 32 oz. (HALF OF PREP MIXTURE). Add a pinch of sea salt to your mix.

3 p.m.: 16-20 oz. Bone Broth with Collagen & Sea Salt, Gelatin “Jell-O” or Popsicles (made with Green Juice)

4 p.m.: Take 2 Ducolax Tablets with some Coconut Water & Sea Salt

5 p.m. Prep #2: Drink 8 oz. of the prepared prep mixture in Ultima every 15 minutes until the last 32 oz. are finished. Add a pinch of Sea Salt to your mix.

6 or 7 p.m.: 16-20 oz. Bone Broth with Collagen & Sea Salt, “Jell-O” or Popsicles

9:30 or 10 p.m.:Ultima Powder in Water or more Jell-O or Bone Broth if “hungry”

Aim to “eat” every 2-3 hours, and drink liquids with electrolytes throughout the day. You will be “liquid full,” but to keep hunger at bay, incorporate collagen and protein via broth or powder in the day.

Bonus: Day of the Colonoscopy

You can’t eat or drink anything (except maybe suck on some ice chips), the day OF the colonoscopy (at least 2-4 hours before the procedure) so your food doesn’t mess with the anesthesia.

That said, I KNEW I was pretty hungry going into my colonoscopy, so went ahead an prepared my post-procedure meal—one of my faves:

Post-Colonoscopy Meal

Ground Turkey Patty with smashed Avocado

Roasted Rainbow Carrots

Pan-Sauteed Greens in Coconut Oil

—My doc said I could go back to eating regular foods as tolerated, and I was able to tolerate this just fine.

As a back up, I kept a Banana with Coconut Butter, Green Juice and simple Beef Isolate Protein Powder to mix up on hand IN CASE I couldn’t stomach food…but I was golden (and never as happy to eat again as I was after everything was said and done).

The End

Voila!

Before you know it, your colonoscopy will come and go, and you’ll be back to your norm—doing what you love to do.

My GREATEST colonoscopy “mishap” was NOT drinking enough electrolytes during the day (since I thought water could replace Gatorade). Had I ensured I got my electrolytes in through coconut water and more holistic powders (like Ultima), I believe my experience would have been a breeze!

After the procedure, I slept for about 2-3 hours on the couch at home after eating—so thankful to be well-fed—and then popped up, ready to start the day!

While I did take the day off from my usual routine (driving, gym, etc.), I did go to town with spring cleaning my apartment, stretching at home with my own yoga practice and working on my latest book outside in the beautiful spring sunshine.

You will be JUST FINE and live to tell about it…just don’t forget to hydrate 🙂

The post How to Prep for a Colonoscopy Naturally? appeared first on Meet Dr. Lauryn.

Source/Repost=> https://drlauryn.com/hormones-metabolism/how-to-prep-for-a-colonoscopy-naturally/ ** Dr. Lauryn Lax __Nutrition. Therapy. Functional Medicine ** https://drlauryn.com/

#Holistic #Nutrition #Therapy #Recovery #Functional #Medicine #Dr. Lauryn Lax #Dr.Lauryn

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vitabenedetta-blog · 7 years ago

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Recipe Eats

Lets be honest, as fun as it is to go out and enjoy a nice meal and some fancy drinks with friends, this can get expensive (especially as college students). Many times as students we resort to ordering Jimmy John’s and spending our spare cash when we are tight on time. College is hectic. Between classes, work, family obligations, sleep, exercise, and trying to have a life, grocery shopping and cooking homemade meals is usually put on the backburner.

Thankfully, grocery shopping and meal prepping can be quick and easy with my guide to recipe eats. Being prepared before a trip to the grocery store will save you time and prevent you from mindlessly buying food that will just go bad later on in the week. Also, never go to the grocery store hungry. You will be tempted to put everything and anything under the sun in that cart of yours. I promise, it is a disaster waiting to happen for your credit card.

Every weekend I do a clean sweep of my refrigerator and freezer. I get rid of things that have accumulated throughout the week (leftover Topper’s) and certain ingredients that I am choosing not to consume (sugar). I take out a pencil and paper and write down my grocery list the old fashioned way, based on the meals I want to make for the week. Having roommates in college means sharing a tiny refrigerator. Cleaning and restocking every weekend ensures you are not wasting space with uneaten food and only buying ingredients that you plan on eating that week. I highly recommend buying meal containers on Amazon that take up the least amount of space to easily store cooked food in the refrigerator.

Here Are Some Of My Grocery Staples

PRODUCE

My favorite place to buy produce is Costco. The big packs of fruits and veggies will last you all week so that you will not have to make multiple trips to the store; however, I purchase my bananas and avocados at Kwik Trip since they tend to go bad fast. The awesome thing about this time of year is being able to take advantage of the farmer’s market. You can always find ingredients such as lettuce mix, strawberries and sweet potatoes at the market for cheap!

Broccoli

Romaine

Lemons

Strawberries

Bananas

Blueberries

Raspberries

Sweet Potatoes

Avocados

Brussel Sprouts

DAIRY

In my house, dairy is kept to a minimum. If I do purchase dairy I am extremely cautious about sourcing. Dairy has been linked to inflammation and breakouts and overall always upsets my stomach. Instead of cow’s milk, I find dairy products that are made with almond milk; however, this is completely a personal preference. I enjoy going to Whole Foods to purchase my non-dairy products.

Almond Milk (New Barn)

Cheese (Kite Hill) Yogurt (Kite Hill)

Ice Cream Probiotics (Good Belly)

Ghee Butter

PROTEIN

Unless going out for a burger and fries with friends, I choose not to consume red meat, so you will never find it in my refrigerator. I do not have anything against red meat, I am just one of those weird texture people. I gravitate toward turkey-based meats.

Boca Burgers

Lean Ground Turkey

Tuna

Eggs

Turkey Bacon

GRAINS

If you know one thing about me, it’s probably that I cannot get enough of carbohydrates. I basically grew up on bread and pasta. Unfortunately as my metabolism has slowed down, this habit also did. I still love grains. Everything in moderation!

Banza Pasta (made with chickpeas)

Sourdough Bread

Perfect Bars

Granola

Oats

Siete Tortilla Chips

MISCELLANEOUS

Hu Chocolate Bars

Georgia Grinders Almond Butter

Protein Powder Cacao Powder

After an inside look at my grocery list and refrigerator, we can begin the meal prep. Here are some of my favorite recipe eats for the school year! You can always double the recipes to share with roommates or family.

BANANA CHOCOLATE CHIP COOKIES

These are a perfect dessert for chocoholics and pair well with dairy free ice cream. You can even make ice cream sandwiches!

Ingredients:

-2/3 cup oats, blended to flour

-2 tbsp. peanut butter

-1tbsp. flax seed

-1 tbsp. maple syrup

-1 banana, mashed

-1/2 tsp. vanilla extract

-Pinch of sea salt

-1/4 cup dark chocolate chips

Recipe:

1) Blend oats, about 20 seconds

2) Combine all ingredients

3) Scoop onto cookie sheet, 1 tbsp. size, make round shape

4) Bake at 350 for 12-14 minutes

5) Dip into melted chocolate and sprinkle with sea salt

SMOKED SALMON TOAST

Toast is my go-to lunch. It takes the least amount of time for when I am running between classes and homework. It is also the best for using up just about any ingredient in your refrigerator.

Ingredients:

-Slice of sourdough bread

-Kite Hill cheese spread

-Avocado

-Smoked Salmon (Aldi)

-Egg

-Everything But The Bagel seasoning (Trader Joes)

Recipe:

1) Toast sourdough bread

2) Cook egg over easy on stovetop with butter

3) Mash avocado

4) Combine all ingredients on toast

BANZA BOWL

This bowl is a great pasta alternative, with a variety of flavors that cures my Noodles and Company cravings!

Ingredients:

-Banza pasta

-Zucchini

-Turkey meatballs

-Kite Hill cheese spread

-Mushrooms

-Tahini

-Tomato basil sauce (Trader Joes)

Recipe:

1) Cook pasta

2) Spiral zucchini

3) Cook spiraled zucchini in microwave with butter for about 2 minutes

4) Cook mushrooms on stovetop

5) Microwave turkey meatballs for 2 minutes

6) Once pasta is cooked, combine with desired amount of tomato basil sauce

7) Combine all ingredients in bowl

8) Top with cheese spread

9) Drizzle with tahini

BUDDAH BOWL WITH JALAPEÑO TAHINI DRESSING

It is like Chipotle but in your kitchen and much cheaper.

Ingredients:

-Avocado

-Olives

-Turkey burger

-Limes

-Lettuce mix

-Cilantro

-Goat cheese

-Zucchini

Jalapeño Tahini Dressing:

-1/4 cup Tahini

-1 seedless jalapeño

-Lemon

-Salt

-Almond milk

Recipe:

1) Cook turkey burger on stove top

2) Spiral zucchini

3) Cook spiraled zucchini in microwave with butter for about 2 minutes

4) Combine lettuce mix, cooked zucchini, cilantro

5) Slice avocado

6) Place cooked turkey burger, lime, avocado, olives, and goat cheese on top of greens

7) Drizzle dressing

SWEET STRAWBERRY TOAST

This breakfast is perfect for that weekend morning sweet tooth without having to drive to Denny’s.

Ingredients:

-Sourdough bread

-Strawberries

-Honey

-Cinnamon

-Probiotic yogurt (coyo)

-Almond butter

Recipe:

1) Toast bread

2) Spread almond butter

3) Add sliced strawberries

4) Top with honey, cinnamon, and a spoonful of probiotic yogurt

ACAI BOWL

A refreshing combination for a hot summer day!

Ingredients:

-Frozen strawberries

-Fresh strawberries

-Frozen bananas

-Frozen pineapple

-Sweetener

-Almond milk

-Vanilla protein powder

-Almond butter

-Honey

-Coconut shreds

-Granola

-Chia seeds

Recipe:

1) Blend frozen strawberries, bananas, and pineapple in a blender with sweetener, almond milk, vanilla protein powder, almond butter, and honey

2) Pour into a bowl

3) Top with fresh strawberries, honey, coconut shreds, granola, and chia seeds

SWEET POTATO PANCAKES

The perfect mixture of savory and sweet for the indecisive. This recipe is even Whole30 approved!

Ingredients:

-Sweet potato

-Banana, mashed

-2 eggs

-Butter

-Probiotic yogurt (coyo)

-Almond butter

-Honey

-Cinnamon

Recipe:

1) Cook sweet potato in microwave for 4 minutes

2) Mash sweet potato with fork

3) Combine mashed sweet potato, mashed banana, and 2 eggs in a bowl

4) Cook over a griddle with butter

5) Top with almond butter, probiotic yogurt, honey, and cinnamon

MAC AND NO CHEESE

The dairy free alternative for a mac n’ cheese lover. I mean we do live in Wisconsin people.

Ingredients:

-Banza pasta

-1 tbsp. nutritional yeast

-1/3 cup cashews

-1/3 cup roasted butternut squash

-Lemon -1/4 cup water

-Salt

Recipe:

1) Cook pasta

2) Blend all sauce ingredients together slowly, adding in water until desired consistency reached

3) Pour sauce over pasta and heat

Finale

I hope my grocery list and recipes help you break the staying-in stigma. Cooking is a great date idea, especially paired with a glass of wine and a movie! It is also a peaceful study break and a way to get your body up and moving from your couch on a Sunday. These recipes are easy! Trust me, I am not a whiz in the kitchen. I stick to simple recipes made with the least amount of ingredients that taste awesome and make me feel great.

Next time you pick up processed foods at a gas station or on campus at school, turn it around and look at the list of ingredients. You will be surprised by how many ingredients you have never heard of and most likely cannot even pronounce. What we are choosing to put in our bodies matters and affects the way we feel, behave, and perform each and every day. Remember, you do not have to be perfect. No one is. Perfection is boring, but be different by caring about yourself. I cannot wait to see you recreate my recipes.

Please make sure to send me pictures or tag me on social media.

Instagram: @vitabenedetta

Facebook: @ViBenedetta

Twitter: @ViBenedetta Tell me.

Do you prefer to stay in and cook meals or go out? Comment below.

#mkt400uwl

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jeantmelton · 5 years ago

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Kids, Performance, and COVID-19

Kids And Sports Performance – What To Eat

We all want our kids to eat healthy while they are social distancing at home, but let’s face it: a lot can get in the way. Parents these days are busy and tired from managing multiple schedules, homeschooling, trying to work and so much more. In normal life, when we aren’t practicing social distancing, parents are driving to and from activities and trying to keep up with the demands of work and the home. It used to be easy to grab fast food or takeout, convenience snacks and let your kids go wild. Right now, as a mom, I can say I have relaxed with my kids some. Let’s say I have been in the “work from home with the kids SURVIVAL mode”.

And if this is you too, it’s okay to set the bar a little lower in order to get by. But when activities pick back up and you see your child reaching for the sports drinks and sugary snacks often provided at practices and events, maybe try to encourage them to steer clear of that stuff in a private conversation at home. As kids grow, and especially if they are very active, their appetites are seemingly never-ending! It can be hard for anyone to keep up. So that is why we want to have healthy, nutrient dense snacks around at all times, even during challenging times like we are currently facing.

In this article, I’m going to cover the basics of feeding your child for performance while they are home along with some helpful snack ideas to get you through this social distancing. All of these tips apply for when your child’s activities resume again (and they WILL eventually so hold on tight!).

What Do You Feed Your Kid For Performance?

Let’s break children’s nutrition down into the basics. The bottom line is that good nutrition will not only help with your athletes performance on the field, gym or dance floor, but also supports their growth, development and learning while studying at home right now.

Here are the important pieces:

Focus on real food. We can’t always control everything that our kids eat (nor would we necessarily want to be that strict), but you can control more easily what food is available in your home. Real, or whole foods that have been minimally processed are going to provide the best nutrition for your kids, while helping to minimize all of the sugar found in processed items. This means:

Protein – grass-fed beef, organic chicken, pastured eggs, wild fish, whole dairy products, nut butters, beans

Starches – whole grains (buckwheat, quinoa, rice), beans, starchy vegetables (potatoes, sweet potatoes, squash),

Fruits and veggies – whole fruit, vegetables (lettuce, carrots, peppers, zucchini, broccoli, etc.), starchy vegetables (peas, beets, sweet potatoes, etc.).

Fats – avocados, nuts (almonds, pecans, cashews), seeds (sunflower seeds, chia seeds), olive oil, avocado oil, coconut oil, butter and ghee

Use the 80/20 rule. 80% of the time you feed your kids meals and snacks from these categories and the other 20% of the time you allow for life, which includes fun foods and participating in food experiences outside of the home.

Drink water. Water should be the main beverage to keep kids and athletes hydrated. Skip the fruit juice, sugary sports drinks and soda. If your kid needs some extra electrolytes because of high intensity activity, try an electrolyte powder such as Ultima or a bottle of coconut water.

Make food together. Getting kids involved in the kitchen is a wonderful way to expand their palates and get them interested in food. Depending on ages and interest you might try having your kids:

Plant a garden or later, when we aren’t social distancing, visit a farm to learn where their food comes from

Help with writing a grocery list and later when conditions are appropriate, have them join you for grocery shopping. Have kids pick out a new produce item each week.

Guide them while they pack their own “at home” school lunches. Yes! I want you to continue making lunches ahead of time. This will cut down on last minute decision making that often leads to junky options and it will save you time. Make a list of choices and they can pick one item from each category to build a complete meal: protein, starch, fat, vegetable/fruit, treat (optional).

Assist with cooking and baking in the kitchen. Use cooking and baking as science, math, social studies or home – economics activities!

Plan or cook dinner for the family 1 night per week. Design a restaurant experience together and have everyone get dressed up for a fancy night “in.”

Take a kids cooking class online for now with them and then when times are appropriate consider signing your child up for a live cooking class.

Cultivate body wisdom. Kids are remarkably good at tuning into their hunger cues as well as knowing when to stop eating (especially if they are eating primarily real food). If you notice kids melting down after sugary snacks or they have a harder time at school (or hoe school) when they skip breakfast, help them to see the connection between what they eat and how it makes them feel. This can be especially helpful for young athletes to see how nutrient-dense food can fuel their performance better than less nutritious choices.

Post Coronavirus Lockdown: What Do You Feed Your Kid When You’re On The Go?

Being prepared with healthy snacks (and meals) when you are on the go helps to prevent fast food dining, eating at concession stands and sugary sideline snacks. I’m not going to lie – it does take some planning!

Kids who exercise for less than an hour might not need an extra snack outside of their usual routine, but for those who exercise for an hour or more might benefit from an extra snack. Be sure to snack before exercise and then have a snack or meal afterwards. For those who are particularly active and expend a lot of energy, a 4th meal of the day might be necessary.

Snacks don’t replace the whole food meals that we discussed above. Those are the foundation of the day, but smaller meals or snacks can be a helpful addition to support both performance and growth.

Here is a list of simple, nutritious grab-and-go and easy prep snack ideas:

Almond butter and jelly on whole grain or gluten-free bread

Apple with nut butter

Hummus with carrot sticks

Celery sticks with cashew butter and raisins (ants on a log)

String cheese and grapes

Whole yogurt with berries and granola

Homemade trail mix with walnuts, pumpkin seeds, dried cranberries and dark chocolate chips

Hard-boiled egg and a piece of fruit

Seed crackers and salami

Guacamole and plantain chips

Whole food bar such as Lara Bar or Kind Bar

Half of a sandwich with turkey, lettuce and avocado oil mayo

Date and seed balls, such as these Raw Cinnamon Sunflower Truffles

Wholesome muffins or quick bread, such as this Paleo Morning Glory Quick Bread

Smoothie, such as this Creamy Chocolate Avocado Smoothie

Chia pudding, such as this Raspberry Chia Pudding Parfait

When you pack your child’s lunch (or better yet, when they pack their own!) also pack a snack or two, especially on days when they have sports practice or a game, dance class, gymnastics or another physical activity. It can also be helpful to do some meal planning and prep on the weekend so weeknight dinners can happen earlier in order to quickly replenish nutrients. And during this coronavirus pandemic, I strongly encourage you to not lose sight of the big picture. Control what you can control, let go of what you can’t. Food is largely in your control – you decide the what, when, where and how much. So if anxiety is rising right now, know that you can certainly take back your health, boost your immune system and lift your mood by talking about yummy food, planning and preparing it and of course, eating it together as a family.

With a little bit of knowledge, planning and attention, your child can be well fueled for both mind and body.

The post Kids, Performance, and COVID-19 appeared first on Unlimited Health Institute.

from Lastest News https://unlimitedhealthinstitute.com/kids-performance-and-covid-19/

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ketoconnect · 5 years ago

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Best Keto Bread Recipe

If you’ve been looking for what is definitively the best keto bread recipe on the internet, then you’ve come to the right place. How do I know it’s the best? Well, I’ve tried just about every keto bread recipe over the past three years and decided that nothing tasted like regular bread. There’s a couple that are good, but I wanted perfection! The best part about this recipe is that it’s simple, and once you have it down, you can replicate this keto friendly bread any time you want. I’ve been making a low carb loaf every Sunday for the past few weeks and would recommend that to anyone. It’s so nice to have a loaf of bread at your disposal when you’re on a low carb diet. It almost feels like cheating. Check out this recipe and start making the best keto bread you’ve ever tried today!

A Healthy Low Carb Bread Recipe

The secret step in this recipe that takes this carb-free bread from good to great is the separation of the eggs. You’re going to want to separate the yolks and the whites. The reason for this is that we’re going to whip the egg whites until they are fluffy. We’re looking for soft peaks. This will add some volume to the otherwise dense keto bread.

Beating the egg whites is the answer to the denseness that comes with making an almond flour bread. I’ve made countless baked goods using almond flour and the main problem I’ve encountered is how dense the finished product is. The fluffy egg whites in unison with the high dosage of baking powder do a good job of getting this loaf nice and fluffy and adding some air pockets into the loaf. This makes for a better tasting bread.

Some people are fine with the popular keto cloud bread recipes out there, but we wanted something more dense and filling. By adding the almond flour to the fluffy egg mixture, you add more fat, protein, and calories making for a satiating meal. Plus, the texture and flavor is What makes this the best keto bread recipe is the fact that you can use it the same way you use regular bread. Sounds crazy right? If you search for keto bread on Pinterest, or the internet you’ll find a different recipe for everything you might want to make.

How will you eat bread again?

# French toast – Try our Keto French Toast Recipe

# Sandwiches

# Croutons

# Avocado toast

# Breakfast Sandwich

You can do it all with this keto bread recipe. You can even get crazy and throw this bread in a food processor and use it as Italian bread crumbs. The possibilities are endless.

Your Low Carb Bread Replacement Has Arrived

The best part about this bread is that it makes it so much easier to eat a low carb diet. Yes, there are some savage beasts (joking) that don’t miss bread at all and are happy to just eat bacon seven times a day, but if you’re anything like me, bread was a staple of your diet growing up and you still have a look of yearning in your eyes when they drop that bread basket in the middle of the table at family dinner. I feel your pain. This low carb bread recipe is your shoulder to cry on.

Frequently Asked Questions

Can I use coconut flour instead of almond flour?

There’s no need to try making this recipe using coconut flour when we’ve created this amazing coconut flour bread recipe for you. It’s a slight variation on this recipe and is the perfect coconut flour loaf for those of you with nut allergies or if you just hate almonds.

How do I get rid of the eggy taste?

There is a mild eggy taste to this bread, which we happen to love, but some people don’t like it. We’ve tested a couple of different ways to eliminate it and here is what we’ve come up with:

Stevia – It might sound crazy, but adding a few drops of stevia to this recipe is the best way to eliminate the eggy taste. Just a few drops will do! We typically use 6 drops of stevia. That amount will not make the bread sweet to the taste at all, but it will greatly reduce the eggy taste.

Yeast – Adding a tablespoon of Active Dry Yeast to this recipe can result in a more traditional bread flavor. The yeast won’t make the bread rise or anything since we’re not using sugar or gluten, but the flavor will still come through.

Butter – This might be the best way 🙂 Just add some delicious butter to the top of a slice and you will think you’re eating traditional bread!

Is the keto bread dairy-free?

This recipe calls for melted butter, but you can swap that out for whatever kind of dairy-free fat you like best. Ghee, coconut oil, or avocado oil would all be great options. Let us know if you try the swap and how your bread turns out.

Is the recipe gluten-free?

Yes! This keto bread recipe and all of our other keto recipes are gluten free. The bread is made with finely ground almond flour instead of wheat flour, which means you and your gluten-free friends can enjoy a slice.

How do I store Keto Bread?

Slicing to order is going to be your best bet from a shelf life standpoint. We pop the entire loaf in the fridge, either in a Tupperware container or a Ziploc bag and cut off slices as we eat it. It will last in the fridge for 7-10 days.

How do I get my loaf to be taller and fluffier?

The two major issues that will lead to a flat loaf is not whipping the egg whites and gently folding them in OR using almond meal instead of a finely ground almond flour. If you’ve tried everything and they don’t seem to be working for you, the next best option will be to make a larger recipe. Try making 1.5x this recipe (it’s easy to do using the servings slide bar) and you’ll have a much larger loaf.

Where to buy Keto Bread near me?

If you’re not a fan of baking but you’re a fan of eating bread, there are places to get keto friendly bread these days. If you’re lucky, you may be able to find a loaf of “Paleo Bread” in the freezer section at Whole Foods Market. This bread is going to cost you over $10 per loaf, but it is made of good ingredients and is a few grams of carbs per slice. There’s also rumors of ALDI carrying a new Zero-Carb bread, but it sells out fast and we haven’t been able to review it. Hopefully in the near future there will be more local buying options for low carb bread, but for now, those are your only options.

Where to buy Keto Bread online?

If you’re willing to order online there are a number of good options to choose from. We haven’t tried all the options available but a few of our favorites are:

# Great Low Carb Bread Company

# Thin Slim Foods

Our Best Low Carb Bread Recipes

Keto Bread Rolls

If you’re looking for a keto traditional dinner roll that tastes good then look no further. This is the softest and fluffiest keto bread recipe we have on the site. This one is also nut free!

Three Minute Keto Bread

Sometimes we just want to throw something in the microwave after a long day at work, and this is the perfect recipe for those occasions. This microwave keto bread is packed with flavor and can be cut into 5 or 6 slices and used the way you would use an english muffin. Perfect any time of the day!

Keto Bread Using Coconut Flour

This is our coconut flour bread loaf recipe. Very similar to our Best Keto Bread recipe, but we’ve eliminated the nuts and replaced it with coconut flour. The resulting bread is more soft and moist, but can be a bit more crumbly. We alternate between these recipes regularly and still can’t decide which one is our favorite.

#best keto bread recipe #Best Keto Bread #Bread Recipe #Keto Bread Recipe #ketoconnect

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ommil · 5 years ago

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Intermittent Fasting: One Meal a Day - What Would You Eat?

Some people can get away with starvation without suffering any consequences. these people usually have some kind of stamina where they can override cravings. Cravings are meant to keep you alive in times of scarcity. Here are the topics covered: How to resist cravings while on a diet?Eating one meal a day: would it cause metabolism to slow down?One meal a day is like fastingEat in a time window throughout the dayMy ONE MEAL A DAY today wasBasic One Meal a Day - 7 days MenuTips for one meal a day -OMAD Diet

How to resist cravings while on a diet?

However, most of us can't over ride these feelings which will cause us to binge eat after an extended period of time trying to eat just one meal a day and will do more damage to not just your metabolism but your overall health by trying to lose weight this way. In a caloric deficit, body slows down it's metabolism and converts carbs to fat to store when it can't get food. A slow metabolism lead then about fatigue, irritability, sleepiness. Being hungry is part of being human; it's a signal that we need to find food/water and eat/drink.

Eating one meal a day: would it cause metabolism to slow down?

In a caloric deficit, body slows down it's metabolism and converts carbs to fat to store when it can't get food. I often live on 1 meal/day, and it’s quite doable. You’ll probably feel a bit low on energy though. If you cook your daily meal you can cook more than one portion at once that way you have enough for breakfast the next morning too. But if you’re living on just one meal per day, try to at least eat a fruit. Change fruit based on season.

One meal a day is like fasting

You only gain weight when you're in a caloric surplus, and you only lose weight when you're in a caloric deficit. That's science and until some shocking new evidence comes out it's not up for debate. Eating one meal a day is like hitting the reset button. Eating fewer meals per day will, over time, slow your metabolism; likely leading to long-term fat accumulation as your body learns to store resources for a longer period of time between meals Keeping your total daily caloric intake constant while spreading the consumption over a greater number of equally spaced meals should have the opposite effect; training your body to burn off calories quickly in expectation of further calories on the near horizon

Eat in a time window throughout the day

Eating one meal a day: would it cause metabolism to slow down? Getting adequate vitamins and minerals can keep you from having all sorts of problems from a lack of clotting factors in your blood to immunosuppression and scurvy. Not enough protein and you’ll get injured more easily. Eating only one meal a day, even if it’s a large meal, would be extremely difficult to transition to if you’re accustomed to having three meals a day. The conscious practice of one meal a day is probably a resolution point for all those seeking intermittent fasting as a health management strategy. Eating one meal a day can be a challenge. If you can start the morning with a cup of bullet proof coffee that helps a lot. Essentially bullet proof coffee is a couple tablespoons of MCT oil and a couple table spoons of ghee or grass fed organic butter. It’s good for your brain and helps with hunger also. You can buy this coffee pre made at Whole Foods or online if that’s easier but I like to make it myself.

My ONE MEAL A DAY today was:

Salad made with 1 ounce each of spinach and spring greens, 2 ounces of tomatoes, 1 ounce of carrots, 2 ounces of shredded deli roast beef, 2 ounces of deli chicken, 1 ounce of shredded Parmesan and 3tbsp of Ranch dressing. Followed by: A soup made with 9.8 ounces of diced sirloin steak (fat attached), 4 tbsp Pace thick and chunky salsa, 6 ounces of cauli rice, 3tbsp sour cream, 1cup homemade beef broth. And for dessert: 4 ounces of chia jelly (ground chia to get the nutrients), 1 container of key lime yogurt, 2 hard-boiled eggs. Altogether: 126g protein, 20.8g net carbs, 81g fat. 1334cal, a new high for me, I am working on maintaining and don't know my calories to do so yet.

Basic One Meal a Day Menu

One meal a day is like fasting You only gain weight when you're in a caloric surplus, and you only lose weight when you're in a caloric deficit. -Chicken breast with cheese and some kind of sauce (lately it's been this Sriracha cheese dip I buy from my local grocery store) with a side of broccoli and/or cauliflower -Eggs and bacon sprinkled with cheddar cheese, wrapped in a low carb tortilla -Cucumber slices topped with cream cheese and Everything But The Bagel seasoning -Turkey and cheddar cheese sandwich on zero carb bread with garlic aioli and an ounce of Blue Diamond BBQ habanero almonds -Enlightened ice cream (I've been digging on the marshmallow peanut butter flavor lately) -Coffee with heavy whipping cream and SF syrup.

Uncooked One Meal a Day Menu

Uncooked: Protein Shake. Tuna with mayo, spices, cheese, cucumber and spinach. Coffee. Almonds. (Would swap out the tuna two days a week for two jumbo boiled eggs) Cooked: Large portobello mushroom cut up onto thick pieces and fried, stir fry of asparagus, broccoli, spinach, onion, garlic, peppers, zucchini and spices. Crack two eggs into the stir fry, mix and cover with melted cheese. Serve the cheesy stir fry over top of the mushroom. With a protein shake and coffee. These both (in the right quantities) cover about 900 calories, less than 20 net grams of carbs, about 75 grams of protein, and about 70 grams of fat. Nice thick fatty ribeye’s. Meat has all the nutrition you need with none of the plant toxins that vegetables contain. Add butter to the steak for even more fatty goodness.

Tips for one meal a day -OMAD Diet:

I advise people to follow rule when eating one meal a day. One MealOne PlateOne BeverageOne Hour I also advise to choose a 4-hour eating window when you eat your one meal a day. Then, eat your one meal within one hour of this 4-hour window everyday. This will help you maximize your fasting benefits and aid in weight loss. As you can see, there are many different types of behaviors that could potentially cause someone to gain weight while eating one meal a day. Read the full article

#lowcarbdiet #onemealadaydiet

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jesseneufeld · 4 years ago

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Ask a Health Coach: Is Eating Healthy Even Worth It?

Hey, folks. If you’ve ever wondered if watching what you eat is really worth it, you’ll want to check out today’s post. PHCI Coaching Director, Erin Power is here answering your questions about managing macros, weighing the pros and cons of meal prep, and the value of paying more for your food. We love getting your questions, so keep them coming in the comments below or head over to our Mark’s Daily Apple Facebook Group.

Debbie asked:

“I don’t know what to eat anymore. I was following a strict macro split of 56% fat, 28% protein, and 16% carbs, but I’m worried that my protein is too high. My goals are to maintain my weight, build muscle, and control my blood sugar since I am pre-diabetic. I know higher protein isn’t good for diabetes as it converts to glucose and then you get an insulin dump and gain weight. Can you point me in the right direction?”

Feels stressful doesn’t it? All the measuring, weighting, counting, and adding — just to get your macros to line up and reach some magical equation that you’ve decided will make everything work out perfectly. Don’t get me wrong, I love that you’re committed to doing what you can to prevent diabetes and reverse your current diagnosis (I wish more people followed your lead here), but I have a hunch it’s sort of ruling your life right now. And it doesn’t have to.

There’s so much great information out there. Unfortunately, that makes it easy to get overwhelmed. Personally, I’ve always hated the fussy factor. That’s why my philosophy is “keep it simple.”

My advice is to ditch the food scale (as well as grains, sugars, and industrialized oils) and focus on eating real foods in the form of vegetables, low sugar fruits, animal proteins, and healthy fats. Start with a protein-forward breakfast like eggs and bacon and eat when you’re hungry, not when your macro-tracking app says you need to squeeze in ten more grams of protein.

Stay on track no matter where you are! Instantly download your Primal and Keto Guide to Eating Out

Sure, some people thrive on adding up their macros. They get a sense of control out of knowing exactly how much protein, fat, and carbohydrates they’re consuming. But if it’s causing you more stress, you’re actually working against your goals of inhibiting an insulin response.

Both physical and emotional stress1 can create changes in blood sugar, regardless of what you eat. The stress from constantly tracking and worrying about your macros causes your body to release cortisol and adrenaline, so it can access stored glucose because it thinks you’re in danger. In ancestral terms, your body thinks you’re being chased by a predator, so it pumps extra energy into your bloodstream.

If you’re not actually converting that glucose into energy, you’ll get a buildup of sugar in your bloodstream, and you’ll dump more insulin. Keep that up and you’ll be on the fast track to weight gain and a full-on diabetes diagnosis.

Okay, now to answer the other part of your question about muscle-building. Sure, protein helps increase muscle mass but you actually need to incorporate strength training if you want to see a real difference. It’s just one of the reasons “lift heavy things” is one of the cornerstones of the Primal Blueprint. When you put more stress (in this case, good stress) on your muscles, you create muscle fiber tears, which, once repaired, cause an increase in size and strength. Keep in mind that “heavy” is relative. Even bodyweight exercises like pushups, planks, pullups, and squats done two to three times a week will help you put on muscle.

JoAnn asked:

“Now that school has started again, I’m finding I have even less time to prep meals and snacks. What are good healthy convenience foods I can stock up on?”

Time management is a tough one this time of year. Especially when you’re busy working, parenting, and homeschooling all day. I get it though, it isn’t super convenient to sit down every week and plan out what you’re going to eat, then shop for ingredients, then prep those ingredients and create meals for you and your family.

It’s much easier to buy pre-packaged foods that go from the microwave to your mouth in two minutes flat. It’s easier to buy the giant Costco-size bag of popcorn and “healthy” chips. Don’t get me wrong, there are actually a few brands that go out of their way to use clean, minimally processed ingredients, but sadly, most of them don’t.

Most convenience foods are loaded with artificial colors, flavors, and preservatives – even the brands that have “low sugar” and “no trans fats” written right there on the front of the label. Problem is, although they’re hyped as healthy, these foods are full of ingredients your body doesn’t recognize, which can make you feel foggy, achy, cause you gain weight, and make you want to fall asleep before the kids finish their homework.

Which begs me to ask the question, what’s easier, hard boiling a dozen eggs or carrying around 15 extra pounds? Is throwing a couple of pieces of bread in the toaster more or less convenient than struggling to keep your eyes open after 7pm? Are those peanut butter crackers for when you’re feeling “snacky” worth the price of having chronically sore joints from systemic inflammation?

You say you don’t have time to prep foods. However, my guess is you also don’t have time to be sick, achy, or overweight. So, be smart about it. Following the hashtag #easypaleo on Instagram is a great place to start. Collect recipes that are healthy and easy to make, then stock your kitchen with staples like:

Frozen veggies and meat

Coconut milk

Ghee

Coconut aminos

Nut butters

Nuts and seeds

Eggs

Coconut and almond flour

Robert asked:

“In an effort to cut down on our grocery bill, my wife and I are thinking about buying conventional meat and produce. Is it really worth it to spend more for products labeled organic and grass-fed or is it all just marketing?”

Since the pandemic started, the cost of groceries has skyrocketed2 with meat prices jumping as high as 20%, eggs increasing 10%, and fresh veggies going up 4%.Buy the organic, grass-fed, and pasture-raised versions and those costs will be even higher.

So, is it worth it? I’ll break it down for you.

I have clients that only buy organic. I also have clients that, for financial reasons, have to go the conventional route. The thing is, in general, when you buy organic (or grass-fed beef in this case), you’re limiting your exposure to synthetic additives. Other than that, there’s no conclusive evidence that eating this way is better or healthier for you.

But we’re not really talking about nutrition here. We’re talking about produce covered in pesticides and fertilizers. Factory-farmed animals housed in poor conditions and fed grains pumped full of antibiotics. The main issue here is the impact these foods have on your overall health – not to mention the health of our planet.3

Ever heard the phrase, pay for it now or pay for it later? Sure, it can be costly to eat this way. It can also be costly to manage chronic gastrointestinal, neurological, endocrine, and respiratory conditions for the rest of your life.

So, whether or not it’s worth it to spend more is totally up to you Robert. My advice is to buy local or organic fruits and veggies when you can, especially ones that have been proven to contain higher levels of pesticides, like strawberries, spinach, apples, potatoes, cherries, and peaches. Same goes for beef and poultry. If you can, get in touch with a local butcher. There’s a good chance they can get you a better cut of meat at a more affordable price than you’d find at the grocery store.

What do you think? Have you found that it’s worth it to eat healthy? Tell me about it in the comments below.

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References

https://www.rwjf.org/en/library/research/2010/05/low-calorie-dieting-increases-cortisol.html

https://www.cnn.com/2020/08/05/business/grocery-prices-rising/index.html

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4947579/

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lauramalchowblog · 4 years ago

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Ask a Health Coach: Is Eating Healthy Even Worth It?

Debbie asked:

Stay on track no matter where you are! Instantly download your Primal and Keto Guide to Eating Out

JoAnn asked:

“Now that school has started again, I’m finding I have even less time to prep meals and snacks. What are good healthy convenience foods I can stock up on?”

Frozen veggies and meat

Coconut milk

Ghee

Coconut aminos

Nut butters

Nuts and seeds

Eggs

Coconut and almond flour

Robert asked:

So, is it worth it? I’ll break it down for you.

What do you think? Have you found that it’s worth it to eat healthy? Tell me about it in the comments below.

(function($) { $("#dfzOSbz").load("https://www.marksdailyapple.com/wp-admin/admin-ajax.php?action=dfads_ajax_load_ads&groups=674&limit=1&orderby=random&order=ASC&container_id=&container_html=none&container_class=&ad_html=div&ad_class=&callback_function=&return_javascript=0&_block_id=dfzOSbz" ); })( jQuery );

References

https://www.rwjf.org/en/library/research/2010/05/low-calorie-dieting-increases-cortisol.html

https://www.cnn.com/2020/08/05/business/grocery-prices-rising/index.html

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4947579/

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vsplusonline · 5 years ago

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Fun uses for the forgotten produce in your fridge

New Post has been published on https://apzweb.com/fun-uses-for-the-forgotten-produce-in-your-fridge/

Fun uses for the forgotten produce in your fridge

When Chef Karishma Sakhrani found excess chives in her fridge at her home in Mumbai, she wanted to save the precious greens, knowing finding them again would be difficult during the ongoing lockdown. The MasterChef India Season 4 finalist cut them up and froze them, thus offering them a new lease of life, while also letting herself use them when she needed to in the near future.

The way we interact with food and ingredients has changed during the lockdown: more home-cooked food, more OPOS (one pot one shot) cooking, recipes of two or three ingredients, head-to-tail cooking, and, now, extending the life of ingredients to minimise food wastage.

Karishma states freezing is a new norm, given we cannot go for grocery runs frequently. “It is a great way to preserve all the nutrition, and sometimes flavour and texture aren’t too disturbed.”

Quick tips and tricks…

The shelf life of ginger is between four and six weeks at room temperature, “I grate and put it into a mini ice cube tray and then demould it, putting it into a ziplock bag, so I have little pre-measured cubes of grated ginger to put it into dal or whatever else I am cooking.” The same can be done with ginger-garlic paste. Karishma recommends this way of preserving things one uses a lot in the kitchen — such as tamarind and raw mango — and not just during lockdown.

Yes, ’tis the season of the king of fruits, but due to soaring temperatures, mangoes have a tendency to ripen quite quickly. Karishma points out that slightly overripe mangoes (soft to the touch while still smelling fresh) are ideal to blend up with some yoghurt and sugar for a breakfast side or a quick pick-me-up. One can also go for lassi or the classic home-made aamras, that is ideal for the whole family and can be quickly consumed too.

Hyderabad-based culinary instructor Arundati Rao is spending her lockdown time at a farm in Shankarpalli, Telangana. She says the yellow pumpkin — common across all Indian households and easily available through the year in the South — is a prized vegetable for curries, tangy gravies or as a dry dish. “If uncut, it can be stored for months,” she explains, “but once cut into, like a melon, it spoils fast. Steam the pumpkin and purée it, and then it can be frozen for as long as three months. The defrosted purée can be added to pasta sauces, kneaded into roti doughs or even substituted in place of banana or apple purée in your favourite cake recipe.”

Converting tomatoes into a purée or pasta sauce helps sustain the ingredient’s usability for longer | Photo Credit: Dennis Klein on Unsplash

One particular fruit that has been overbought is the tomato, which in this heat, ripens and softens quickly. “Tomatoes have a lot of versatility,” comments Karishma, “When they are soft and look slightly bruised, you can make a puree or a gravy, or whip up a large batch of base pasta sauce. Oven-roasting tomatoes brings out a lot of sweetness, and doesn’t require a lot of hands-on time as the oven does the workload. Once roasted, you can blend them into a soup with a smoky touch.”

Alternatively, excess tomatoes can be converted into a tasty tomato chutney, to be eaten with hot white rice and a dash of ghee, creating a whole new meal in itself. These home-made chutneys are the go-to options for those not wanting to part with still-usable produce, such as ridge gourd, onions and yellow cucumber.

Refrigeration hacks

A by-product behaviour of extending the life of ingredients is becoming more familiar with your fridge, and learning how to use it to its full potential. Which shelf is optimal for which ingredients? What about temperature changes? Basic tips include keeping opened foods or foods close to expiring towards the front of the fridge for quicker consumption, not overcrowding to disrupt the circulation of cold air, and keeping unfrozen meats and fish at the bottom for optimal preservation.

Our leafy greens tend to brown fast, especially coriander and mint, which are daily staples. Karishma says, “I wrap these greens up in cling-wrap tightly, and roll it up so that it uses less space in my vegetable drawer, while not compromising crispness and texture. Do not keep these in the door of your fridge; they become more prone to spoiling because when the fridge is continually opened, their exposure to fluctuating temperatures speeds up oxidation. Keep less perishable foods in the fridge door.”

But not everything can be ‘saved’. Preserving need not have the same mentality of panic-buying; upcycle with moderation and do not overpopulate your freezer.

Arundati Rao’s pumpkin spiced cake recipe (Makes one seven-inch loaf)

Preheat the oven to 180 degrees Celsius, and grease and line a 7-inch cake pan

Sift together the following:

3/4 cup whole wheat flour

1/2 cup maida

1 teaspoon baking powder

1/4 teaspoon baking soda

1 teaspoon cinnamon powder (optional: leave it out if you don’t like the taste or add your favourite chai masala or cardamom powder or even a large pinch of dried ginger powder)

1/4 teaspoon salt

In another bowl, whisk all of the below till the sugar has melted and the mixture is frothy.

4 tablespoons melted butter or oil

1/4 cup brown sugar

1/4 cup white sugar

1/2 cup yellow pumpkin purée

1/2 cup milk

1 teaspoon vanilla essence

1 egg or 4 tablespoons yoghurt/milk

Instructions

Add the flour mixture in 3 parts to the wet mixture, stir in with a spatula and do not over-mix the batter.

Optionally add 1/4 cup walnuts/almonds or chocolate chips to the batter and stir. Pour it into the prepared cake tin, tap a couple of times on the table and bake for 40-45 minutes or till a toothpick inserted into the centre comes clean.

Cool for 15 minutes on a wire rack, covered with a clean kitchen towel before de-panning. Slice only after fully cooled.

If you do not have an oven, use a heavy-bottomed pan with an inch of salt, a trivet and bake the cake for 45-60 minutes. Alternatively, one can use the same batter (reduce the sugar) to make pancakes or waffles.

Arundati Rao’s Escapades Culinary Studio , Hyderabad, can be reached at 09959202255 for virtual baking/cooking classes.

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archerwindsor · 5 years ago

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‘No Fail’ Keto Diet Tips For Beginners

Since quite some time Keto diet has been a centre of attraction for most of the people all over the world. Every now and then reports come on the “best and worst” diets to follow and mostly Ketogenic Diet is designated as one of the most difficult diets to do.

I have been on a keto diet for almost two years and can vouch for its abilty to lose weight fast. Many people get turned off from Keto diet because of its complicated way of eating. Though I was too motivated to lose weight at that point of time and that is why may be I was able to control my taste buds all the time. Eating limited portions out of limited choices of food most of the times is the most difficult thing for an Indian foodie, and that is what made me give up on Keto diet after losing around 30 kg weight. (You can read my Keto story here)

Not able to eat satisfying carbohydrates, counting calories, only eating certain foods, not knowing what to eat while going out and having to cook specially for myself, made me give up Keto diet.

Technically it is easy to understand how keto works as you get most of the calories from fat, a moderate amount from protein, and a bit from carbs. The simplest way is to follow this easy breakdown

Fat: 70% of total calories

Protein: 25% of calories

Carbs: 5% of calories

If you are on a 2,000 calories a day, then the intake should be:

Fat: 1,400 calories / 156g

Protein: 500 calories / 125g

Carbs: 100 calories / 25g

Here was the catch. The fat calories were the most difficult for me to handle as that big amount of fat in any form made me get heart palpitations. There were times whenI would gulp on a slice of butter or ghee and then feel pukish. That is where the ketogenic diet gets intimidating for dieters like me. Not only that, even the carb counting was soaking up all my energy.

I was a big non vegetarian fan during those days but now almost a vegan, I cannot even think of doing a Keto diet. If you like non vegetarian food then here is what you need to eat when you want to lose weight on a ‘No Fail’ Keto Diet.

‘No Fail’ Keto Diet Tips,

If you are a beginner..

Stop almost all Carbohydrates

The only carbohydrates you need to eat are in the form of vegetables. Your daily carb allowance need to be not more than 25gm. So go big on green leafy vegetables.

Eat a nice breakfast with fats included

You need to maintain a balance of fat content in your daily diet if you don’t wish to gulp slices of butter and spoonful of ghee like me at the end of the day. Believe me you will start hating Keto Diet if you do not eat big portion of fats in breakfast. Best way is to get used to two big mugs of Bullet proof Keto coffee in the mornings. Read recipe here…

You can surely add a few boiled eggs with some added butter. The aim is to get minimum one third of fat portion in the morning.

My research on Keto found that to check how much fat you need to eat on ‘No Fail’ Keto Diet Tips For Beginners you need to divide your goal weight by 30, and that is the amount of fat in grams you should have for breakfast.

Two handfuls of meat is must

Twice a day, two fists of fatty meat is must. That much meat is generally enough for the required amount of protein per day. The choice of meat may depend on your liking and religious beliefs.

Show your love to cheese

The easiest way to add ample fats is to add cheese, olive oil in salad dressing, and nuts in various meals. A serving of handful of cheese, walnuts or almonds will serve the purpose.

Tracking calories is must initially

You might think that you are doing everything perfectly but if you do not track calories in the initial stages of your Keto Diet, you might start gaining weight instead of losing. The easiest way to track your calories is with the help of MyFitnessPal. Remember, if your weight is going down, you are on the right track but if otherwise, then you need to adjust calories.

So if you are ready for weight loss journey, go for ‘No Fail’ Keto Diet tips by following above mentioned simple rules.

You might also like reading –

Weight Loss and the Service Industry

Food Steamer For Weight Loss & Healthy Cooking

6 tips to prepare for Weight Loss

Ways To Make Eggs Interesting

12 Foods for Maximum Weight Loss

Diet or Exercise – Who is the winner in Weight Loss ?

A Calorie is a Calorie, Really?

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ketoconnect · 5 years ago

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Keto Staples

Top 20 Keto Staples from the Experts

The keto diet has helped thousands of people improve their health and lose weight, but if you’re just starting out, something as simple as grocery shopping can seem scary. We’ve asked bunch of keto experts to to dish the details on their keto staples.

Check out how these keto veterans stock their keto kitchens in the video and blog post below.

What are the staples of a keto diet?

Keto Staples will vary from person to person, but there are a few things you will almost always see on a keto grocery list: High fat foods, good sources of protein and some low-carb vegetablesThe HUGE list of keto friendly foods.The keto food pyramid starts with a solid base of healthy fats like tallow, lard, extra virgin olive oil, and coconut oil. Moving up the pyramid you have fatty cuts of meat like beef, bacon, chicken legs, and eggs. As you get higher, you will see vegetables like broccoli, lettuce, spinach, and cauliflower – veggies that are high-fiber and low in carbs. Near the narrow top of the pyramid are things like nuts, berries, and keto treats.

What groceries should I buy on keto?

When starting the keto diet, it’s best to find a few low-carb meals you enjoy eating. When you’re excited to eat delicious food, it makes sticking to a diet so much easier. Things like Keto Taco Casserole, Easy Bacon Chili, or Chicken Salad are easy to meal prep and taste really good.

We asked several keto professionals to share their keto staples to hopefully give you a clear idea of what to buy the next time you go shopping.

1. Eggs

It’s no surprise eggs top the list of keto staples.

Eggs provide a delicious keto meal in under five minutes.

Eggs have the perfect ratio of fat-to-protein that will keep you full for a long time.

The yolk is packed with important nutrients.

Eggs are budget-friendly!

Make them into Egg Salad, as Breakfast Casseroles, or in a Quiche.

2. Butter

One of the first lessons you’ll learn on the keto diet is butter is healthier than margarine and other vegetable oil spreads, especially if you can find a grass-fed variety. Cook your meals in butter or add some to roasted veggies to easily increase your fat intake. If you’re lactose intolerant, try ghee!

3. Meat

The base for most of keto meals is a good source of protein. When shopping for meat, choose the fatty cuts like chicken thighs with skin on or regular ground beef instead of the lean options. This is an easy way to ensure you get in enough fat every day to maintain energy and satiety.

Pasture-raised or grass-fed meat will have a better ratio of omega-3 to omega-6 fats in comparison to grain-fed animals. We like to buy our pasture-raised meat from a local farm or from a delivery service called Butcher Box. To learn more about connecting with local farmers, check out Matt’s course on The Curve where he explains exactly how he started shopping locally.

4. Avocado

When we’re talking about keto staples, we have to discuss avocados. Whether you think they’re a fruit or a vegetable, we can all agree they are a great source of fat and fiber. This creamy, delicious green fruit is low in carbs and high in potassium.

On a keto diet, you hold onto much less water which means you need to increase your electrolyte intake. We recommend supplementing with sea salt, magnesium, and potassium. (View Keto Supplement Guide) One avocado contains more than 900mg of potassium!

5. Coffee

Coffee is a keto staple for many people even though it’s calorie-free and is lacking in nutrition. The reason people love coffee on the keto diet is because of something called Bulletproof Coffee or Butter Coffee.

If you practice intermittent fasting, some black coffee makes it easier to push off your next meal and extend your fasting window. Take our Fasting Course on The Curve to learn more about the amazing benefits to intermittent and extended fasting on the keto diet.

6. Heavy Whipping Cream

If butter coffee isn’t your thing, then a splash of heavy cream is a great replacement to your regular high-sugar coffee creamer. Heavy cream or canned coconut cream if you’re dairy-free, is a great thing to have on hand for keto recipes.

We add cream to keto Bacon Cheddar Soup, Butter Chicken, Chicken Florentine, and all kinds of low-carb desserts.

7. Cauliflower

If you’re new to the keto diet, you’re going to want to pick up some cauliflower. This low-carb vegetable is a great alternative to some of your favorite high-carb foods. Here are some of our favorite cauliflower recipes.

8. Pork Rinds

At first, it may be hard to find the crunch you crave on a keto diet, but luckily there are plenty of keto chips you can enjoy, including pork rinds. Look for brands cooked in lard, not vegetable oils, like our favorites 4505 Meats and Epic Meats.

Grind up pork rinds to use in crispy coatings or for deep fried breading. They give the perfect crunchy exterior to our Fried Goat Cheese Appetizer and Sweet and Sour Pork recipe. They also make a great Cinnamon Toast Crunch cereal!

9. Healthy Cooking Oil

Cooking oil or cooking fat is definitely part of our must-have keto staples, but before you go shopping we recommend reading our Guide to Healthy Cooking Oils. You will need to understand the different between refined, cold-pressed, and extra virgin in order to make smart purchases.

There are also many common cooking oils that you should avoid due to their damaging effects on health, like canola oil and soybean oil. Look for cooking oils that are minimally processed like coconut oil, avocado oil, or extra virgin olive oil, or opt for animal fats like tallow and lard which have high smoke points and are good for frying.

10. Cream Cheese

Cream cheese has a way of making any recipe delicious, which is why it makes our list of keto staples. Eating keto food that is delicious and that you enjoy is crucial to sticking to the low-carb lifestyle. We like to add cream cheese to fat bombs, desserts, soups, sauces, and dips. It’s high in fat, very low-carb and calorie-dense.

Check out our Fat Bomb Bible eBook for tons of high-fat snack recipes for mug cakes, fat bombs, dips, and drinks.

11. Seasonings

To keep your keto meals exciting and flavorful, we recommend having good seasonings on-hand. They add a lot of flavor without adding a bunch of carbs or calories. A few of our favorites are curry powder, garlic, or the Everything But the Bagel Seasoning from Trader Joe’s. (Especially on our Keto Bagels!)

Remember to read the labels on seasonings as some of them may be quite high in added sugar that can add up quick when used in abundance.

12. Berries

A common keto myth is that you can’t enjoy fruit on a low-carb diet, but that’s not the truth. We love berries for their low-sugar content and enjoy them as a snack, in salads, or with some cream for dessert.

Blueberries – 13g carbs

Blackberries – 5g carbs

Raspberries – 5g carbs

Strawberries – 6g carbs

Buy your berries frozen or in season when they’re sweet and delicious. Great options are raspberries, blackberries, blueberries, and strawberries.

13. Protein Powder

Aaron from our Keto Baking Course on The Curve loves protein powder not only as an extra source of protein for after his workouts, but as a baking ingredient!

You can find low-carb protein powder and use it as a low-carb flour replacement in all kinds of recipes like our Protein Cake, Protein Waffles, or Chocolate Glazed Donuts. Our favorite brands are Quest and Isopure.

Aaron also recommends using protein powder as a coating before crisping up foods in the Air Fryer...YUM.

14. Chocolate

No, Mars Bars and Kit Kats are not keto-friendly, but there are plenty of ways you can enjoy chocolate on a low-carb diet.

Lily’s Sweets carries keto chocolate bars, baking chips, and other candies like chocolate covered caramel.

Dark chocolate – look for varieties containing 80% cocoa or higher for the lowest carb content.

We have a delicious Keto Chocolate Bar recipe on the blog you can whip up at home.

Choc Zero carries low-carb chocolate products.

SlimFast has a new keto line of products which aren’t all great for low-carb (read the labels!) but their fat bomb Peanut Butter Cups are a great replacement for Reese’s.

If you prefer homemade treats, our website is packed with low-carb chocolate sweets you and your family will love, like our Chewy Chocolate Chip Cookies and Fudgy Brownies.

15. Cookware

No, you can’t eat cookware and there’s no such thing as “keto cookware”, but we think good equipment can make all the difference in your cooking experience. Here are a few of our keto kitchen favorites.

Cast Iron Cookware

Fat Bomb Mold – great for keto desserts and snacks!

Air Fryer – Crisp up your favorite foods and cook dinner in half the time.

Instant Pot or pressure cooker – Makes bone broth in just a few hours!

Kelsey, better known as @lowcarb.kelsey on Instagram, loves her cast iron cookware for searing meat on the stovetop and finishing it in the oven. The cast iron can do both! And if you take good care of it, it will last you for years.

16. Liquid Stevia

Sometimes, you just want a touch of sweetness whether it be in your morning cup of coffee or in a batch of cookies. Liquid stevia is a great ingredient to have on hand since it only takes a few drops to add a ton of sweet flavor and it’s completely zero-carb and zero-calorie.

Some people notice a bitter aftertaste with stevia, so monk fruit might be a better option for those folks. We like to use a combination of stevia and erythritol in our baking recipes to reduce the bitterness, but keep the sweetness.

17. Fresh Herbs

You’re going to be spending a lot more time in the kitchen now that you’re on the keto diet. There are so many recipes to try, you won’t be able to keep up! With a new found love for cooking, we guarantee you’re going to have a whole new appreciation for flavor and freshness.

Fresh herbs are a fantastic way to take an average keto dish to the next level. If you don’t have an herb garden, then we recommend keeping the stems of your herbs in water to keep them fresh for longer.

Try fresh basil in our Pesto Chicken or cilantro in our Spicy Salad Dressing.

18. Electrolytes

Because your body holds onto less water when you consume less carbs, it also holds onto less electrolytes (sodium, potassium, and magnesium). Without enough electrolytes on a keto diet, you will feel tired, sluggish, and even experience leg cramps.

Chela, also known as @foodieturnedsleevie on Instagram, is an endurance athlete following a keto diet and she says electrolytes are a staple for her. She recommends Pure Planet Sports Salts and Zip Fizz.

We have a full guide on Keto Supplements where we talk about the importance of electrolytes on keto, so check that out for more information.

19. Keto Bars

Keto bars may not be a staple for everyone on the keto diet, but they do come in handy when you’re transitioning away from granola bars and Oh Henry! bars during office coffee time.

Keto snacks and bars aren’t necessary to achieve great success on the keto diet, but they’re convenient and tasty. Here are a few of our favorite and a list of the top keto protein bars.

The Original Keto Bars

Perfect Keto Bars

Epic Bar – a savory option!

Chela recommends a Keto Bar or Stoka bar as a pre-workout snack. It’s light, tasty, and provides a good source of fat and energy – especially with some nut butter on top.

20. Canned Fish

You’re going to learn a lot about good fats and bad fats on the keto diet and fatty cold water fish is a great source of good fats. Fish like sardines and mackerel are packed with omega-3 fatty acids which are important for lowering inflammation in the body.

Look for wild-caught varieties that are in water or olive oil, not soybean oil or canola oil. These oils are high in omega-6 fats which increase inflammation! If you don’t like the taste of fish, but still want to increase your omega-3 fats, we recommend a supplement like cod liver oil.

What are your keto staples?

These 20 items are a great starting point for any keto diet and you will begin to generate your own keto staples as soon as you get cooking and eating.

Been doing keto for awhile? Comment below and tell us your keto staples. We would love to hear them.

20 Keto Staples in Summary

Eggs

Butter

Meat

Avocado

Coffee

Heavy Cream

Cauliflower

Pork Rinds

Healthy Cooking Oil

Cream Cheese

Seasonings

Berries

Protein Powder

Chocolate

Cookware

Liquid Stevia

Fresh Herbs

Electrolytes

Keto Bars

Canned Fish

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#KETO Staple #KETO Staple Foods #Top 20 Keto Staples #ketoconnect

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bloomingtrenz · 5 years ago

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Bollywood Actresses with PCOD and How They Treated The Condition

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There is an old English proverb that goes something like this, “life is not a bed of roses.” What is signified via the metaphor is that everyone has to face some problems and struggle in life to survive. All of us have to face some obstacle and hindrance in our respective lives – each and every one of us has our very own battles to fight and prevail. That becomes our life’s story. And practically no one is spared this battle of life; irrespective of whether you are rich or poor, educated or illiterate, men or women, all of us have to face our own battles in life. It is such a universal human condition that even world renowned celebrities are not spared. Recently, quite a few world renowned celebrities such as Emma Thompson and Victoria Beckham, have come out in public and shared with us all how they have been fighting their own battle with a health condition PCOD or the Polycystic Ovarian Disease. Since then, a number of prominent Bollywood celebrities have also taken to the public forum to share awareness about the condition as well as inspiring several thousand women all over India not to surrender to the disease, rather to fight on. They have uninhibitedly shared with us how they have braved this medical condition as well as telling us what remedial measures they adopted for themselves and succeeded in their battle against PCOD. So, today we shall take some time to spare a few words on this issue of some serious public importance and wide concern. And ever since Bollywood actresses have started to come out to share their stories of their respective fight against PCOD for obvious reasons, they have not only made national headlines but have played a significant role in spearing awareness about this medical condition among all and sundry.

Three Bollywood actresses have so far made their fight with PCOD public and they are Sonam Kapoor, Kareena Kapoor and Sara Ali Khan. These three Bollywood divas have inspired thousands of women all over this country who are also battling this medical condition, have infused new fighting spirit and zeal to carry on and to never surrender. These three Bollywood actresses have made their medical condition public all that they did to combat the condition in the first place. So, for this article, we will go over the details of their struggles and what they opine and advise other women also diagnosed with the same disease.

1. Sonam Kapoor: Actress Sonam Kapoor is the daughter of famous Bollywood Actor Anil Kapoor, and has earned a name for herself with her talent and hard work as a world class actress. A flawless beauty and the ultimate fashionista, Sonam has been one of the leading ladies of B-town for quite some years now, having bagged a National Award as well. But it was only when she publicly disclosed the fact that she had suffered from PCOD and that she had fought a lot to win the battle that she captured the imagination of the millions of Bollywood fans and came to be considered as one of the strongest actresses in Bollywood history. And this is what Sonam Kapoor has to say about her fight against PCOD. Sonam claims that she had always been an overweight kid and that she was diagnosed with PCOD when she was just in her teens. Like any other normal human being, she was listless for the first few weeks, terribly disheartened and understandably depressed. It took every bit of courage that she could manage to muster to finally get out of that mood and then try to take stock of her life, to take charge of her life and steer it out of it. The plump kid took initiative and with the proper diet and exercise regime, she not only won her battle against adolescent obesity, depression, diabetes and hormonal imbalance (that had apparently been responsible of unnatural hair growth on her face). Her timely switch to a healthier lifestyle did the trick and now she is a national heartthrob and a diva. That’s right, the girl who allegedly gained over 35 kilograms in under 5-6 months is now on the cover of the world’s leading fashion and lifestyle magazines, consistently being voted as one of the hottest actresses in the entire country. Her photo shoots are national news events and her attires and dress up becomes the golden standard of fashion statement in the country nowadays.

Sonam says that she really enjoys coconut water. And while she practises no restraints or restrictions on her diet, she does her best to avoid excess salt and sugar. She also consumes cucumber juice to boost her energy levels. She is a regular dancer and she swims. She has the habit of eating after every two-hour interval to keep her metabolic rate at an optimum level. She is also a fan of jogging and is an ardent advocate of Pilates.

3. Kareena Kapoor: She is one of those actresses who require no introduction. She hails from the legendary Kapoor family of the Bollywood industry, She has acted in some of the biggest Bollywood movies in history and has to her credit 6 Filmfare awards and is one the highest paid actresses of Bollywood, but she shook the nation when she came out in public to let the world know that she too was diagnosed with PCOD and that she is winning the battle (keeping it under control) through will power, lifestyle changes. Sleep, stress management, regular exercise and proper diet – these are key ingredients to Bebo’s health and fitness and success against PCOD. She advocated the consumption of coconut, ghee, jaggery and aliv seeds in proportion as they help by opening up skin pores. Raw banana and yam are also her favourites. She advices us to consume sprouted vegetables that assist in tackling PMS, migraine, etc. To all this dietary suggestions, she advocates backing up lifestyle with regular exercise to keep the hormone levels at bay. She also advises calcium and vitamin B12 to help in providing relief during period cramps.

3. Sara Ali Khan: She is the new kid in the block. Her Bollywood career started just recently in 2018 with her debut performance in the movie “Kedarnath.” She is the daughter of Bollywood star Saif Ali Khan and actress Amrita Singh. But what really got the general crowd emotional was the story of her life before all the jazz and razzmatazz. As a teenager, Sara was struggling with obesity and she was diagnosed with PCOD. She had to work really hard; exercise and diet, to get into shape and also to stay on top of her medical condition. Her story inspired millions of young women in our country and she continues to be a source of inspiration. She made her story public at the popular talk show “Koffee with Karan” and she has been in the limelight ever since.

Sara followed a strict dietary regime that consisted of egg whites and toast or idlis for breakfast; chapatis daal, vegetables, salad and fruits for lunch. Her snacks constituted upma while she had chapatis accompanied with green veggies for dinner. She prefers to eat oats before workout and post work out Sara goes for protein shake, tofu, salad and legumes. Sara advises women with PCOD to take their exercise seriously. From yoga to swimming to hitting the gym on a regular basis – you must follow up on everything if you want to stay on top and ahead of the disease. Sara admits that it is difficult to manage your weight if you are diagnosed with PCOD; however, she refuses to acquiesce to the fact that just because it is hard that it cannot be done. She is truly an inspiration to us all.

So dear readers, tell us what you think of today’s short piece on some famous Bollywood actresses and their fight against PCOD. The article was meant to inspire all of you beautiful women to stay strong and positive. More power to us all. I really hope that you enjoyed the article and we look forward to hearing from you. So do not hesitate to drop a line or two in the comments section below.

And please let us know if you want us to write similar such articles in the future. We would love to hear from you again.

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