#chia seed pudding coconut milk nutrition facts

[dashinghealth]

🌿 Chia seeds and coconut milk: What You Need to Know 🥥

[sattvanutrition]

Essential Guide: Incorporating the Top 10 Healthy Fats into Your Diet

In the quest for better health, the role of fats in our diet often comes under scrutiny. However, not all fats are created equal. In fact, there's a treasure trove of healthy fats that can significantly benefit our overall well-being when incorporated into our daily meals. In this essential guide, we'll explore the top 10 healthy fats to add in your diet, along with practical tips on how to integrate them seamlessly into your culinary routine.

1. Avocado:

Let's kick off our list with the beloved avocado. Creamy and indulgent, avocados are not just a trendy food; they're a nutritional powerhouse. Packed with heart-healthy monounsaturated fats, avocados can help lower bad cholesterol levels and reduce the risk of heart disease. Whether sliced on toast, mashed into guacamole, or blended into smoothies, avocados are a versatile addition to any diet.

2. Olive Oil:

Next up is olive oil, a cornerstone of Mediterranean cuisine and a favorite among health enthusiasts. Rich in monounsaturated fats and antioxidants, olive oil boasts anti-inflammatory properties and can support cardiovascular health. Drizzle it over salads, use it for sautéing vegetables, or simply dip bread into it for a flavorful and nutritious experience.

3. Salmon:

When it comes to healthy fats, fatty fish like salmon reign supreme. Loaded with omega-3 fatty acids, particularly EPA and DHA, salmon is a powerhouse for brain health and heart function. Incorporating salmon into your diet at least twice a week can provide a substantial boost of these essential fats, whether baked, grilled, or poached to perfection.

4. Walnuts:

Crunchy and satisfying, walnuts are not just a tasty snack; they're also packed with omega-3 fatty acids, antioxidants, and protein. Snacking on walnuts can help lower cholesterol levels, reduce inflammation, and support heart health. Sprinkle them over salads, oatmeal, or yogurt for a nutritious crunch that's hard to beat.

5. Chia Seeds:

Despite their tiny size, chia seeds pack a nutritional punch. Rich in omega-3 fatty acids, fiber, and protein, chia seeds are a fantastic addition to any diet. Sprinkle them over cereal, mix them into smoothies, or use them to make chia pudding for a healthy and satisfying treat.

6. Flaxseeds:

Ground flaxseeds are another excellent source of omega-3 fatty acids and fiber. Incorporating flaxseeds into your diet can help support digestive health and reduce the risk of heart disease. Stir them into your morning oatmeal, blend them into smoothies, or use them as an egg substitute in baking recipes for an added nutritional boost.

7. Coconut:

While coconut is often associated with indulgence, it also offers a variety of health benefits. Rich in medium-chain triglycerides (MCTs), coconut can provide a quick source of energy for the body. Incorporate coconut oil, coconut milk, or shredded coconut into your cooking and baking for a tropical twist that's as nutritious as it is delicious.

8. Almonds:

A handful of almonds can do wonders for your health. Packed with monounsaturated fats, vitamin E, and antioxidants, almonds are a satisfying snack that can help curb hunger and support heart health. Enjoy them on their own or add them to salads, stir-fries, or homemade granola for an extra crunch.

9. Soybeans:

Soybeans are a versatile legume that's rich in polyunsaturated fats and high-quality protein. Incorporating soybeans into your diet can help support heart health and regulate blood sugar levels. Whether you opt for tofu, tempeh, edamame, or soy milk, there are plenty of delicious ways to enjoy the nutritional benefits of soybeans.

10. Dark Chocolate:

Yes, you read that right – dark chocolate can be a part of a healthy diet when enjoyed in moderation. Dark chocolate contains monounsaturated fats, antioxidants, and flavonoids, which have been linked to numerous health benefits, including improved heart health and cognitive function. Choose dark chocolate with a high cocoa content and minimal added sugars for maximum health benefits.

Incorporating these top 10 healthy fats into your diet can provide a multitude of health benefits, from supporting heart health to boosting brain function. Experiment with different recipes and cooking methods to discover delicious ways to enjoy these nutritious fats in your daily meals. Remember, moderation is key, so enjoy these foods as part of a balanced diet for optimal health and well-being.  For more information follow @sattvanutrition, https://sattvanutrition.com/

[pablice]

I Ate Chia Pudding Every Day for a Week and Lost 5 Pounds - My Weight Loss Results

What is Chia Pudding? Chia pudding is a creamy and delicious breakfast, snack, or dessert option. It can be eaten plain or with a variety of additions such as fresh fruit, nuts, coconut flakes, and other toppings. Chia pudding can easily be made at home with just a few simple ingredients, including chia seeds, nut milk, and sweetener. Chia pudding is a gluten-free and vegan-friendly dish that is rich in antioxidants, omega-3 fatty acids, fiber, and other important nutrients. It can be enjoyed warm or cold, and is a great way to start or end your day. What are the Health Benefits of Eating Chia Pudding? Chia pudding is a nutritious and tasty dish made with chia seeds, liquid, and a sweetener of your choice. Chia pudding is a great way to add more of the plant-based protein, Omega-3 fatty acids, and dietary fiber to your diet. Consuming chia pudding has a variety of health benefits including weight loss, improved metabolic functioning, increased digestive health, and improved overall health. Chia pudding also is a great source of calcium and magnesium which are both important nutrients for keeping your bones healthy. Eating chia pudding on a regular basis can help regulate cholesterol, blood sugar, and even reduce inflammation in the body. People prone to allergies can also benefit from the anti-inflammatory properties of chia pudding. Furthermore, it is a great way to get your daily dose of vitamins and minerals. What are the Nutritional Facts of Chia Pudding? Chia pudding is an excellent source of many essential nutrients. It provides a great amount of omega-3 fatty acids, fiber, protein, and essential minerals such as manganese, calcium, magnesium, and iron. Chia pudding is also naturally low in calories and sugar, making it an ideal meal choice for those trying to lose or manage their weight. Furthermore, chia pudding is a dish that is loaded with antioxidants, which are known to help protect your body from damaging free radicals. Chia seeds also contain a significant amount of omega-3 fatty acids that are known to have anti-inflammatory properties. Additionally, chia pudding provides a great source of fiber, which helps to promote digestive health and regulate bowel movements. In addition, chia pudding is a wonderful source of plant based proteins which can help keep you feeling full for longer periods of time. With all of these beneficial nutrients and a low-calorie content, chia pudding is an excellent choice as part of a nutritious diet. What is the Ideal Serving Size for Chia Pudding? Chia pudding is a delicious and satisfying snack or dessert. Typically, a serving size of chia pudding should be around 1/2 cup. This is the ideal amount for one serving, as it is enough to give you a satisfying feel and help with portion control. However, if you are just eating it as a snack, you can adjust the amount to 1/4 cup, which is the perfect size. It's important to remember that the serving size is only a suggestion and can be adjusted based on your own preferences and nutrient needs. As chia pudding is high in fiber and protein, it is important to adjust the servings size depending on your immediate nutrition needs. If you are looking to lose weight, it is better to go with a smaller serving size to help with overall calorie control. How to Prepare Chia Pudding? Chia pudding is a delicious and nutritious snack or breakfast option best prepared the night before. All you need to make chia pudding are chia seeds, a liquid, and any desired mix-ins. Start by combining 1/4 cup of chia seeds with 1 cup of a liquid of your choice in a bowl. Whisk the mixture together until the ingredients combine and the chia seeds expand. Add your desired mix-ins into the mixture, such as yogurt, honey, berries, or any other ingredients. Once combined, transfer your chia pudding mixture into a sealed container and refrigerate it overnight. In the morning you’ll have a creamy and delicious chia pudding that is ready to be enjoyed anytime! Chia pudding can be made in any flavor so let your creativity shine and have fun with the process. Why Eating Chia Pudding Every Day Can Help with Weight Loss? Chia pudding is an excellent choice for those looking to lose weight. It is low in calories, high in fiber and protein, and full of important micronutrients. Combined with a healthy diet and regular exercise, consuming chia pudding can help boost weight loss. Chia pudding is rich in essential fatty acids, which may help suppress the appetite. These polyunsaturated fats trigger hormones in the body that send signals to the brain to let it know that you’re full. Eating chia pudding can also provide a feeling of fullness, preventing you from overeating. Additionally, chia pudding is easy to prepare, providing a convenient weight-loss snack option to help curb cravings and hunger pangs. What is the Best Time of Day to Eat Chia Pudding? Many people wonder what the best time of day to consume chia pudding is. While there is no single answer which applies to everyone, many health experts believe that the best time to eat chia pudding is first thing in the morning. Eating chia pudding for breakfast has the potential to provide hours of energy without the need for sugary snacks throughout the morning. Additionally, the proteins and essential minerals found in chia pudding can help one start their day with proper nutrition. Furthermore, chia provides felt benefits nearly immediately due to its rapid absorption rate. All of these factors contribute to why consuming chia pudding in the morning is often seen as the most beneficial. Tips to Maximize Weight Loss Results When Eating Chia Pudding Every Day One of the most effective ways to maximize weight loss results when eating chia pudding every day is to increase the amount of fiber in your diet. Fiber helps to keep you feeling full for longer, so you won't be as tempted to overeat. Increasing the amount of fruit and vegetables in your diet can help increase your fiber intake. Another way to maximize your weight loss results when eating chia pudding every day is to reduce the amount of sugar in your diet. Refined sugars can lead to unwanted weight gain, so removing them from your diet can help you to maintain a healthy weight. Eating whole foods and limiting refined carbohydrates can help you do this. Additionally, try to eat chia pudding as a snack in place of sugary desserts or processed snacks. Doing this can help you to reduce your overall sugar intake and improve your overall health. What is Chia Pudding? Chia pudding is a creamy, sweetened pudding-like dish made with chia seeds. The chia seeds are mixed with a liquid such as milk, yogurt, juice, or plant-based milk and then left to thicken and set. The result is a delicious, thick pudding with a tapioca-like texture. What are the Health Benefits of Eating Chia Pudding? Chia pudding is a nutritious food that can provide many health benefits. It is a good source of dietary fiber, protein, omega-3 fatty acids, antioxidants, and minerals such as calcium, magnesium, and iron. Additionally, chia pudding is low in calories, making it a great choice for people looking to lose weight. What are the Nutritional Facts of Chia Pudding? Chia pudding is a low-calorie food that is a good source of dietary fiber and protein. It is also a good source of omega-3 fatty acids, antioxidants, and minerals such as calcium, magnesium, and iron. A one-cup serving of chia pudding has approximately 140 calories, 8 grams of protein, 8 grams of dietary fiber, and 6 grams of fat. What is the Ideal Serving Size for Chia Pudding? It is recommended to consume one cup of chia pudding per day. This serving size is enough to provide the necessary nutrients and is also low in calories, which makes it ideal for weight loss. How to Prepare Chia Pudding? To make a delicious chia pudding, start by mixing 1/4 cup of chia seeds with 1 cup of any liquid, such as milk, yogurt, juice, or plant-based milk. Stir the mixture until the chia seeds are well incorporated. You can then add any desired sweeteners, such as honey, maple syrup, or sugar, and stir until combined. Finally, refrigerate the mixture for at least an hour or overnight and enjoy your chia pudding. Why Eating Chia Pudding Every Day Can Help with Weight Loss? Eating chia pudding every day can help with weight loss due to its low calorie count and high dietary fiber content. The high fiber content helps to keep you feeling full for longer, which can help you eat less and reduce your overall calorie intake. Additionally, the protein and healthy fats present in chia pudding can help keep you energized and reduce cravings. What is the Best Time of Day to Eat Chia Pudding? Chia pudding is a great snack or light meal that can be enjoyed any time of day. It is especially beneficial when eaten as a snack between meals, as it can help keep you full and prevent overeating at your next meal. Tips to Maximize Weight Loss Results When Eating Chia Pudding Every Day? To maximize weight loss results when eating chia pudding every day, make sure to stick to the ideal serving size of 1 cup. Additionally, try to opt for unsweetened or minimally sweetened chia puddings, as added sugars can add unnecessary calories. Finally, make sure to include other healthy foods in your diet to help support your weight loss goals. Read the full article

[mangohealth]

My 13 Favorite Low-Carb Foods (and 3 to Avoid)

Finding low-carb foods that actually taste good and aren’t chock full of fake, chemical-laden ingredients is a tough pursuit—one I’ve been on since I was diagnosed with Type 1 diabetes nearly twenty years ago. But I never gave up! And now I’m going to share a few of my favorite products and recipes that will help you keep your carb intake low, keep your tastebuds happy, and fill your body with mostly whole, real delicious food!

Soft & Fluffy Bread Rolls from The Diet Doctor (recipe)

These are a staple in my house. I eat two or  to three small rolls every day and let me tell you, not only do I not need insulin for them (unless I melt some chocolate chips on top in the microwave), they also make your digestive tract sing thanks to all that fiber. While you may have to do a little shopping around to get the right ingredients (I highly recommend ordering Anthony’s almond flour and psyllium husk on Amazon for a good price), once you make them the first time, they become really easy. I make a double batch every few weeks and store them in the fridge and freezer so I can eat them every day!

Edamame Fettuccine Pasta from Seapoint Farms (product)

I’ve tried a lot of low-carb pastas. And there are a few good ones out there, but...this one is the best. First of all, you could eat half the box and only consume 22 grams of non-starchy carbs after subtracting the dietary fiber. The texture, the taste, the fact that you can’t over-cook it and accidentally turn it into mush—it’s just so good.  Even my stubborn father-in-law ate it and loved it! Honestly, I won’t bother buying any of my former low-carb pasta choices because this one is so exceptional.

Edible Cookie Dough from Lions Pack (product)

This peanut butter based “dough” is scary delicious. And sure, if you eat the whole jar, the carb count isn’t low anymore, but if you keep this tucked in the fridge for a spoonful (or two) after dinner each night as your “dessert,” the carb content is wonderfully low for something that tastes like a strawberry poptart or a s’more or a cinnamon roll or...Oreos!! Every flavor is gluten-free and vegan, and the flavor options are endless. It’s not cheap, but if it helps you stay on track and avoid the real Oreos, it might become a worthwhile staple in your home.

Bread, Bagels and More...from The Great Low-Carb Bread Company (product)

I love everything this company makes, but am especially impressed by the bagels -- which even my husband liked. Their breads are soft, fluffy, and look and taste like bread. Their low-carb recipe secrets focus primarily on a highly effective combination of oat fiber, almond flour, flax meal, and stevia. Did I mention many of their products are also gluten-free? Their hamburger buns and pastas won’t take away from enjoying those classic meals. They even have low-carb soft-pretzels. You’ve gotta check these out. Delicious, I promise!

Discover Chocolate from Discover Confectionery (product)

Oh, this stuff is good. Many of their flavors are deliciously unique (probably because this is a UK-based product), and it tastes and feels and looks like real chocolate! An entire bar will deliver about 13 grams of low-impact carbs, and is filled with real food ingredients--not chemicals and fake junk. The only flaw of this product is the price.

Flaxseed Muffin in a Mug from a variety of sources (recipe)

This muffin is one of my morning go-to recipes. It takes less than 5 minutes to make a single serving. It’s full of real ingredients, super healthy fats, lots of fiber, and sometimes...chocolate chips! Mix ingredients in a dry coffee mug. Microwave for 70 seconds. Pop it out onto a plate. Cut into 3 slices and add a little butter or...whatever! My favorite version of this includes a tablespoon of chocolate chips to get my chocolate fix without breaking the “carb bank.”

Quest Protein Bars from Quest Nutrition (product)

While I wouldn’t want to encourage using protein bars as a meal replacement (‘cause let’s be honest, they are definitely not made of “whole” food ingredients), these are a great go-to if you’re trying to avoid real desserts, or when you need on-the-go “Oh, my gosh, I’m starving” kind of food from the bottom of your bag. They come in a billion flavors, including birthday cake, cookies ‘n cream, and cinnamon roll. After subtracting the fiber, the remaining carbs are pretty low-impact, and they’re plenty satisfying.

Spiralized Veggies from a variety of sources (product)

Even if you don’t have the “as seen on TV” veggie spiralizer, you can buy pre-spiralized zucchini and carrots to make a your own low-carb “pasta.” (Yes, carrots contain some carbs, but hose carbs are coming from a source that’s a whole food, high in fiber, and packed with essential vitamins.) You can find them in the fresh produce aisle at your grocery store, or in the freezer section at Trader Joe’s, along with frozen cauliflower rice. Simply throw them in a large saute pan with a little oil, add some herbs or sauce, and you have a low-carb and super healthy “pasta” dish.

Really, Really Easy Breadsticks from Kirbies Cravings (recipe)

Ditch the starchy breadsticks and even the pizza crust and make this effortless zero-carb flatbread instead. Literally, you just toss eggs, cheese and herbs into a food processor. Zap zap zap. Pour that batter onto parchment paper in a cookie pan. Bake. Voila! 

Chia Seeds from a variety of sources (product)

Chia seeds are definitely trendy these days, but for a good reason: you can make delicious breakfast or dessert pudding with this little seed from Mexico. Soak in just a couple tablespoons overnight in your milk of choice (low-carb milks like coconut or almond would be ideal), and by morning you’ll find you have a thick cup full of chia seed pudding that only contains about 1 gram of carb after subtracting the fiber. You can make it sweeter with your preferred alternative sweetener, or jazz it up with a little peanut butter and a tablespoon of real chocolate chips. Checkout more easy recipe ideas from GnomGnom.

Zucchini Pizza Bites from LowCarbYum (recipe)

Honestly, you don’t even need to know how to read to make these. It’s so easy, and so customizable, too! Chop zucchini into medium-thickness slices and top with a little pasta sauce (check your label closely to avoid buying a high-sugar sauce), a little cheese and 1 slice of pepperoni per slice of zucchini. Pop them in the oven until the cheese is fully melted—delicious low-carb pizza night. Kids will like them. Picky husbands who don’t care about their carb intake will like them. I haven’t offered them to my father-in-law yet, but I bet he might even enjoy them, too!

Romaine Lettuce! No...seriously! Swap it for all bread....

The easiest way to cut the processed, starchy carbs from a sandwich or tacos or even a hamburger is to simply keep a giant stash of romaine lettuce in your fridge at all times. Lay strips of bacon with chopped tomatoes and mayo on romaine for a low-carb BLT. Ditch those corn-laden taco shells and turn Mexican night into a fresh crunchy salad by filling a bowl with fresh crunchy romaine lettuce. Add a little salsa, a little hot sauce, maybe a little more cheese...taco night never tasted so good! (And did you know, romaine lettuce is just as loaded with awesome nutrients as spinach and kale? )

3 “LOW CARB” FOODS TO AVOID

Shirataki Noodles

Okay, some people must love these, but I’m not one of those people. While they don’t contain carbs, these “noodles” are also  void of basically any nutrition whatsoever and come in smelly liquid with an unpleasant taste that takes a lot of rinsing and a lot of sauce to cover up. They also have a texture that makes me feel like I might be accidentally chewing on someone’s ear cartilage. If you’ve never tired, you should...at least once. But don’t surprised if you find yourself needing to make something else for dinner after the first bite.

Julian’s Bakery Breads from Julians Bakery (product)

These seem like a dream come true...before you’ve actually tasted them. I’m sorry to say that these extremely low-carb bread varieties are not only not tasty but even  hard to even swallow. I choked on the first bite, to be honest. They are dry, weirdly textured, and void of any real flavor (at least a flavor you’d enjoy eating). There must be diehard fans out there, because this company has been around for a while...but I’ve never met them.

Diet Soda

Many people will disagree with me on this one, but at least hear me out. A diet soda here and there--let’s say, once a week--is no big deal. But if diet soda has become your go-to source of hydration every day of the week, not only are you consuming a heck of a lot of chemicals, you’re also only going to make your sweet tooth crave more and more sweet things. When I finally quit drinking diet soda, things with no sugar in them at all started tasting deliciously sweet--like flavored seltzer with a dash of apple cider vinegar. There’s also a great deal of conflicting research on the safety of many artificial sweeteners, and on whether or not they may be increasing a person’s insulin resistance, because their bodies to need more insulin, not less.

About the author:

Ginger Vieira has lived with Type 1 diabetes and Celiac disease since 1999, and fibromyalgia since 2014. She is the author of Pregnancy with Type 1 Diabetes, Dealing with Diabetes Burnout, Emotional Eating with Diabetes, and Your Diabetes Science Experiment. Her background includes a B.S. in professional writing, certifications in cognitive coaching, Ashtanga yoga, and personal training, with several records in drug-free powerlifting. She lives in Vermont with her husband, their two daughters, and their dog, Pedro.

If you liked this post, you may also like:

• 5 Healthy Kitchen Shortcuts You Need to Know

• Diagnosis: New Diabetes Doctor Needed

• The Beginner’s Commercial Break Workout

The posts on this blog are for information only. They are neither intended to substitute for a relationship with your doctor or other healthcare provider, nor do they constitute medical or healthcare advice of any kind. Any information in these posts should not be acted upon without consideration of primary source material and professional input from one’s own healthcare providers.

[fabflavours]

Mango: Nutritional Facts | Health Benefits | Healthy Recipes

Mango is the national fruit of India that grows during summer. It is one of the most widely cultivated fruits in India. It is a juicy, fragrant fruit of the evergreen Mangifera Indica tree. Mango consists of an outer skin and a plump palatable portion enclosing a single seed. The sugary and velvety mangoes are most famous across the globe owing to their enormous health benefits and the mango flavour taste. In this article, you will get to know the health benefits of mango, its nutritional facts and value and its healthy recipes.

Nutritional Value of Mango

Mangoes contain a massive number of enzymes that are beneficial for us. It is a rich source of fibre, and people have been eating it for a long time to abolish piles, constipation, etc. Moreover, minerals, antioxidants, nutritional fibre and vitamins in mango have a useful effect of getting rid of deteriorating diseases, including heart conditions and certain cancers. Furthermore, those who go through arduous activities such as workout, HIIT training are recommended to have mango as the ‘potassium content’ in the mango help fill losses from the body during those activities. For baking cakes, cookies, chocolates, mango flavour essence is used.

Health Benefits of Mango

Mangoes can help nourish and protect the body in various ways. Given below are the few health benefits mango offers.

Mangoes have anti-cancer properties, as they have soluble dietary fibre in abundance that can help reduce cholesterol.

The dietary fibre present in mangoes can assist in controlling digestion. The digestive enzymes in this tropical fruit assist the gut bacteria and allow for natural and effective digestion. Bioactive ingredients (aldehydes, esters & terpenes) in mango helps in improving the appetite while boosting the work of the digestive tract.

Consuming mangoes promotes healthy weight gain. Mango flavour manufacturers produce mango products that contain plenty of starch that crumble into sugar, helping in weight gain.

Mango is rich in iron, which is useful for a pregnant woman’s health. It offers necessary nutrients to the mother and the unborn and makes sure that the tired appetite of pregnant women is rejuvenated.

Consuming mangoes daily helps treat anaemia as it can help develop a healthy RBC in your body.

Mango is a rich source of vitamin A & C that helps in the production of collagen. Having mangoes can increase the production of collagen protein in the body that have anti-ageing properties and remove any skin blemishes.

Though it has sugar content in abundance, mangoes have positively impacted people suffering from diabetes.

Best Ways to Consume Mangoes

Mango flavour manufacturers come up with various mango products. However, most people love eating mango raw. Some people keep it in the fridge for a few hours before cutting fresh slices of it. There are certain easy recipes listed below that you have never experienced before.

Corn & Raw Mango Salad

At first boil some water, add 1 teaspoon salt to it and boil the corn in it. Ensure it is not overcooked. Then drain it properly. Take all the vegetables and mango and slice them to the corn’s size. Mix the mango, herbs and corn rigorously in a bowl. Add lemon juice and olive oil to the content and mix thoroughly. Then, add ½ teaspoon black salt and white pepper powder and again mix thoroughly.

Mango & Chia Seeds Pudding

At first, add the chia seeds, coconut milk and mango paste to a bowl and mix. Then add in the sliced mango and mix in it. Place the mixture into the fridge for some time. Then bring it out and give it a whisk, and put it back. Take it out after 15 minutes, spread mango flavour essence and spoon it out into serving glasses.

To Sum Up

There is a reason why mango is considered the ‘king of fruits. It is filled up with nutrients and offers essential health benefits to people. Many people like mango flavour products. You should definitely include mango in your diet if you are looking to boost your health with healthy eating.

[benesprays]

Tasty and Simple Chia Pudding Recipe

Looking for more healthy desserts or snacks to try? This tasty and simple chia pudding recipe from Feel Good Foodie only requires 3 ingredients! You can also add extra toppings of your choice such as chocolate chips, fruit, or nut butter. This recipe is great because it leaves room for creativity and only takes 5 minutes of prep time.

How to make this tasty and simple chia pudding recipe:

Ingredients

2 tbsp chia seeds

1/2 cup almond milk, or any milk of your choice

1 teaspoon honey or other sweeteners

Directions

Firstly, pour the chia seeds, milk, and sweetener into an 8-ounce mason jar and mix well. Let it settle for 2 to 3 minutes and then stir again until there are no clumps.

Next, cover the jar and store it in the fridge overnight or for at least 2 hours.

Mix in the toppings of your choice

Lastly, grab a spoon and enjoy this tasty snack!

Chia pudding flavor ideas

The blog Chocolate Covered Katie shares many chia pudding flavor ideas:

Chocolate fudge: Add mini chocolate chips and chocolate protein powder or cocoa powder.

Strawberry coconut: Use coconut milk for the milk of your choice in the base recipe and then add sliced strawberries.

Chocolate chip banana bread: Stir in mini chocolate chips and mashed banana.

Blueberry pie: Add pureed blueberries or blueberry yogurt and cinnamon.

Some of my own include:

Almond Joy: Use coconut milk for the milk of your choice in the base recipe. Then add sliced almonds and mini chocolate chips. You can even add coconut flakes as well!

Peaches and cream: Add diced peaches and some plain or vanilla greek yogurt.

Nutrition

The chia pudding nutrition facts are not exact and do not include additional toppings you may add.

Calories: 155 | Carbs: 16g | Protein: 4g | Fat: 8g | Sodium: 166mg | Potassium: 97mg | Fiber: 8g | Sugar: 5g | Calcium: 301mg | Iron: 1.9mg

I hope you enjoy this simple and tasty chia pudding recipe!

Check out last week’s blog for more simple and healthy snack recipes: https://itspray.com/blog/healthy-desserts-for-your-sweet-tooth/

[gethealthy18-blog]

My Favorite Healthy Shelf-Stable Foods for Stocking the Pantry

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My Favorite Healthy Shelf-Stable Foods for Stocking the Pantry

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I’ve written about how to stock up a real food kitchen, and that includes a whole list of fresh fruits, veggies, almond milk, and eggs that last in the fridge for a few days.

But what about pantry staples that will last much longer than that? If you don’t typically rely on processed foods or a lot of grains or beans, what can you keep in the pantry for those quick meals on a busy night?

Fortunately, there’s plenty of healthy shelf-stable foods that will last just as long. Here’s my list of nonperishable foods that I like to have on hand for quick snacks and easy meals in a pinch, not to mention an emergency stash.

My Favorite Healthy Shelf-Stable Foods

If you took a peek inside my pantry, you’d find all kinds of on-the-go snacks, supplements, drinks, and more. For years I made many of these from scratch, and still do, but there are so many great natural food brands widely available now at places like Costco and Thrive Market that I’ve built up a stash of favorite convenience items too.

It’s always good to be prepared! Here’s a list of my favorites I always stock up on.

Beef Jerky

Everyone loves beef jerky (especially my kids!), but it can be hard to find a healthy version. Most brands are full of nitrates, chemicals, and artificial preservatives. Instead, I stock up on:

Paleovalley Beef Sticks: I love these because they taste amazing and the Paleovalley brand is so committed to quality. Both the grass-fed beef sticks and pasture-raised turkey sticks are naturally fermented, flavored with organic spices, and come with a good dose of gut-friendly probiotics. Tip: Use the code WELLNESSMAMA10 with this link to get 10% off your order, or get them on Amazon.

Wild Zora Bars: These are my “meal in a bar” option as they contain lots of dried veggies and even fruit as well for that perfect sweet and savory balance. They are on Amazon or you can save by using the code WELLNESSMAMA15 on their website.

Salmon Jerky: I eat as much seafood as I can get my hands on! This Epic salmon jerky is delicious and provides some variety and a break from beef. Subscribe and save from Amazon, and it’s also usually available from Thrive Market.

Of course, if you have ground beef and a few basic spices lying around, I highly recommend trying out making your own beef jerky at home. Here’s my recipe for how to do it.

Sardines

Canned sardines are the perfect healthy shelf-stable food. They’re budget friendly, they last for years, and they’re absolutely packed with nutritional value. Sardines are a great source of healthy omega-3 fats, calcium, phosphorous, and protein. Plus, they’re low in mercury and other heavy metals, especially compared to larger fish like tuna.

I find the best price and quality is the Thrive Market brand, but we also like this brand.

Energy Bars

Nothing is more convient than a packaged bar that you can carry around with you in case hunger strikes. Unfortunately, so many “healthy” energy bars out there are filled with sugars and soy.

I love making my own protein bars, like these chocolate coconut energy bars and chia seed bars with dates and coconut oil. However, the homemade kind doesn’t have the shelf stability that packaged products do.

So how to find a healthy packaged on-the-go snack? Kion energy bars are my first choice, as they don’t use any unnatural preservatives at all — just sea salt, vitamin E, and chia seeds. Plus, they use quality ingredients and sweeten only with organic honey. (You can hear take on why Kion is such a great company in my interview with CEO Angelo Keely here.)

Seeds and Nuts

If you don’t eat a lot of grains and beans, nuts and seeds make a great pantry substitute. They’re filling, nutritious, and contains lots of healthy fats.

My pantry must-haves that I stock in bulk include:

Chia Seeds: For making chia seed pudding, our go-to filling breakfast or snack

Pepitas: A key ingredient in the cilantro pesto I make to top my salads.

Baruka Nuts: I have the standard almonds, etc. on hand but I am always trying to get more variety in our diets. These are our new favorite nuts that the kids also love. I get them here.

Broccoli Seeds: This one might seem a little different, but they are great option for sprouting on the counter for a concentrated fresh source of nutrients. See this post to learn how easy it is.

Note: Make sure your pantry stays cool and dark, or consider storing in the freezer for long-term storage so they don’t go rancid.

Smoothie Cups

Okay, so technically this is a freezer-stable treat (please don’t keep them in the pantry!), but it’s just too good to skip over and fits the emergency meal category.

My kids know that the smoothie cups from Daily Harvest are reserved for mom. I love that they’re pre-portioned and full of healthy ingredients, so I’m still getting my nutrients while I take care of everyone else. Plus, they have great flavors like strawberry + peach or mint + cacao.

I also love gifting these to friends who just had a baby, as it’s an ideal plant-based emergency meal that takes no time at all.

Of course this is a convenience option that can be an investment, so it’s on my must-write list to try making my own freezer smoothie cups soon.

Powdered Greens

When you need a nutrient boost, it’s hard to beat a fresh green juice of kale, celery, and other healthy greens.

But if you can’t get to the store (or simply don’t want to leave the house), it’s not a bad idea to have a powdered alternative on hand.

Whole foods are hard to replace, but certain greens powders are close enough. As with any supplement, there’s a big range of quality out there. Some brands contain hidden sweeteners, gums, artificial colors, and undergo harsh processing to get onto the shelves.

We always stock Organifi brand green juice. It’s filled with superfood ingredients like chlorella, spirulina, beets, green tea, ashwaghanda, and turmeric for a detoxifying, immune-boosting tonic. I also keep their Gold powder on hand to make golden milk in a hurry.

Tip: Use the code WELLNESSMAMA for 15% off your order.

Soups & Bone Broth

Bone broth is a nutritional powerhouse that I like to keep on hand at all times! It’s full of easily digestible amino acids, gelatin, and other gut-healing nutrients that also benefit our hair, skin, and joints.

This is only the case if you’re using true bone broth, and not the watered down “stock” commonly available in grocery stores. Bone broth is special because the bones are roasted for flavor, then slowly simmered in water for hours (sometimes days) to extract all those amazing nutrients from the bones into the broth. It makes for a great protein-rich base to any soup, stew, or sauce you’re making.

While you can easily make your own bone broth at home (recipe here), it takes a few days and isn’t shelf stable. I stock two kinds of pre-made bone broth:

Kettle & Fire: My favorite line of shelf-stable soups and broth. They make bone broth by long simmering quality grass-fed bones and is closest to homemade in terms of taste and nutrients. Find them here or on Amazon.

The Brothery: Another quality source for broth, conveniently packaged in pouches for easy use, but these do have to be refrigerated or frozen. I get them here.

Collagen Powder

If I had to choose a favorite supplement, collagen would be very high on the list! Gelatin (the cooked form of collagen) helped my son tolerate dairy again, and it’s done wonders with my hair, skin, and nails.

Collagen is more than just a beauty booster, though. It’s an essential protein that plays a big role in joint health and digestion. In fact, its the secret ingredient that makes bone broth so potent!

One benefit of hydrolyzed collagen powder over bone broth is that it’s soluble in any liquid — and you can barely taste it (if at all). It stirs easily into hot coffee and blends seamlessly into cold smoothies as a wonderful hidden booster that your kids won’t even know is in there.

There are lots of good brands out there, but I love Vital Proteins. They source their collagen from grass-fed, pasture-raised cows, which is really important for overall quality.

Healthy Dressings and Mayo

Most premade salad dressings and mayonnaise use highly processed vegetable oils. Look instead for an avocado oil-based dressing or mayo from brands like Primal Kitchen.

It’s also easy and cost-effective to make your own dressing or mayo at home just with some olive oil, vinegar, and spices. Here are some of my recipes:

Meal Replacement Drinks

This one might suprise you, since meal replacement drinks on grocery store shelves are typically full of junk. A clever brand called Ample found a way to use healthier, real-food ingredients to a high protein, low sugar beverage that doesn’t need refrigeration. Just add water, shake, and go.

These do come in a plastic bottle, so I use them sparingly, but for emergency meals or an allergy friendly meal on the road, they’re a lifesaver. Even at $7.00 a bottle, they are less expensive and certainly more nutritious than most fast food meals we might resort to.

These are also a key part of my emergency food stash. I like the berry option since it’s dairy-free and contains an extra boost of probiotics. I order them from the Ample website (get 15% off your first purchase with code WELLNESS MAMA) or from Amazon.

Snacks and Meals You Can Make With Pantry Staples

While some of these pantry staples are snacks or meals by themselves, some of them need a little imagination to turn them into something you can serve to the family.

Here are my favorite recipes for those days that you can’t get to the store and need to rely on your pantry basics:

Spread canned sardines over healthy crackers. Add a little cheese if you’re okay with dairy!

Got a can of diced tomatoes lying around? Combine it with your bone broth and you only need a few other basics for this quick and easy tomato soup.

If you’ve got eggs, applesauce, coconut flour and a few basic spices, you already have everything you need to make these apple cinnamon muffins. So easy, the kids can pretty much do it on their own!

Want a quick and healthy breakfast tomorrow? Plan ahead and make chia pudding. I like using coconut milk, but you can use whatever milk you like (and flavor it with whatever you have on hand. Almond butter, chocolate chips, almonds and bananas are all great additions!)

Speaking of breakfast, these almond flour pancakes are ridiculously easy. All you’ll need is almond flour, eggs, and spices.

What are your must-have pantry staples? Did I miss any of your favorites?

Source: https://wellnessmama.com/424533/shelf-stable-foods/

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Sample tips for Keto diet for vegetarian, Sample menu

The ketogenic diet is a high-fat, low-carb, moderate-protein diet advanced for its ground-breaking consequences for weight reduction and by and large wellbeing.

In spite of the fact that regularly connected with creature foods, along these lines of eating can be adjusted to fit plant-based supper plans — including vegetarian counts calories.

Veggie lover counts calories bar every single creature item, making it increasingly hard to eat low-carb.

Be that as it may, with cautious arranging, vegetarians can receive the potential rewards of a ketogenic diet.

This article discloses what to eat and stay away from on a veggie lover keto diet and gives a one-week vegetarian keto menu.

What Is the Vegan Keto Diet?

The ketogenic diet is low in carbs, high in fat and moderate in protein.

Carbs are normally decreased to under 50 grams for every day to reach and look after ketosis — a metabolic procedure where your body consumes fat for fuel rather than glucose.

Since along these lines of eating is made for the most part out of fat — by and large around 75% of your admission — keto health food nuts regularly go to high-fat creature items, for example, meats, margarine and full-fat dairy.

In any case, the individuals who eat plant-based eating regimens, including vegetarians, can pursue a ketogenic abstain from food too.

Individuals on a vegetarian diet devour just plant-based nourishments, for example, vegetables, products of the soil, and maintain a strategic distance from creature based food sources like meat, poultry, eggs and dairy.

Veggie lovers can arrive at ketosis by depending on high-fat, plant-based items like coconut oil, avocados, seeds and nuts.

Synopsis

The veggie lover keto diet is a low-carb, high-fat, moderate-protein diet that avoids all creature based nourishments.

Veggie lover Keto Diet Benefits

A few medical advantages are related with veggie lover and ketogenic abstains from food. Be that as it may, no examinations center explicitly around veggie lover keto abstains from food.

Following a veggie lover diet has been appeared to bring down the danger of ceaseless wellbeing conditions, for example, coronary illness, diabetes and certain diseases.

For instance, thinks about have seen that veggie lovers have a 75% lower danger of growing hypertension and up to a 78% hazard decrease of type 2 diabetes.

Likewise, veggie lovers will in general gauge not exactly non-vegetarians, and the individuals who receive veggie lover eats less carbs are more fruitful at shedding pounds than individuals who eat creature items.

An audit of 12 examinations found that more than 18 weeks, individuals who pursued veggie lover abstains from food lost a normal of 5.5 pounds (2.52 kg) more than members on non-vegan slims down.

Like the veggie lover diet, investigate has indicated that following the high-fat, low-carb ketogenic diet may decidedly affect your wellbeing.

The keto diet is notable for its viability in weight reduction, glucose control and diminished coronary illness chance components.

An examination in 58 corpulent kids and adolescents demonstrated that members following a ketogenic diet lost altogether more weight and fat mass than those on a low-calorie diet.

Furthermore, the keto diet altogether raised degrees of adiponectin, a protein engaged with glucose guideline and fat digestion.

More elevated levels of adiponectin have been related with better glucose control, diminished aggravation and a lower danger of weight related ailments, including coronary illness.

Ketogenic consumes less calories have likewise been appeared to lessen coronary illness chance components, including high triglycerides, pulse and “awful” LDL cholesterol.

Being that both vegetarian and ketogenic diets may profit your wellbeing in comparative manners, all things considered, consolidating the two by following a veggie lover keto diet would emphatically affect wellbeing also.

Synopsis

Both veggie lover and ketogenic eats less have been connected to medical advantages, including weight reduction and a lower danger of coronary illness and diabetes.

Related: Can the keto diet help to weight loss?

Foods to Avoid on veg keto diet

When following a vegetarian keto diet, you should fundamentally decrease your carb allow and supplant carbs with solid fats and veggie lover wellsprings of protein.

Creature items, including eggs, meat, poultry, dairy and fish, are avoided on a veggie lover keto diet.

Here are instances of foods that ought to be totally stayed away from:

Meat and poultry: Beef, turkey, chicken, pork.

Dairy: Milk, margarine, yogurt.

Eggs: Egg whites and egg yolks.

Fish: Fish, shrimp, shellfishes, mussels.

Creature based fixings: Whey protein, nectar, egg white protein.

Here are instances of nourishments that ought to be essentially diminished:

Grains and starches: Cereal, bread, heated merchandise, rice, pasta, grains.

Sugary beverages: Sweet tea, pop, juice, smoothies, sports drinks, chocolate milk.

Sugars: Brown sugar, white sugar, agave, maple syrup.

Bland vegetables: Potatoes, sweet potatoes, winter squash, beets, peas.

Beans and vegetables: Black beans, chickpeas, kidney beans.

Natural products: All organic products ought to be constrained. Be that as it may, little parts of specific natural products like berries are permitted.

High-carb mixed refreshments: Beer, improved mixed drinks, wine.

Low-fat eating regimen nourishments: Low-fat nourishments will in general be high in included sugar.

High-carb sauces and fixings: Barbecue sauce, improved serving of mixed greens dressings, marinades.

Exceptionally prepared nourishments: Limit bundled food sources and increment entire, natural nourishments.

The degree of sugar confinement when following a veggie lover keto diet changes relying upon your wellbeing objectives and individual needs.

By and large, sound, high-fat vegetarian nourishments and veggie lover protein sources should make up most of your eating routine.

Synopsis

Creature items, just as high-sugar nourishments, for example, grains, improved refreshments and dull vegetables, ought to be limited when following a vegetarian keto diet.

Foods to Eat on veg keto diet

When following a veggie lover keto diet, it’s imperative to concentrate on vegetarian, solid nourishments that are high in fat and low in carbs.

Nourishments to eat on a vegetarian keto diet include:

Coconut items: Full-fat coconut milk, coconut cream, unsweetened coconut.

Oils: Olive oil, nut oil, coconut oil, MCT oil, avocado oil.

Nuts and seeds: Almonds, Brazil nuts, pecans, hemp seeds, chia seeds, macadamia nuts, pumpkin seeds.

Nut and seed spread: Peanut margarine, almond spread, sunflower margarine, cashew spread.

Non-boring vegetables: Leafy greens, Brussels grows, zucchini, broccoli, cauliflower, peppers, mushrooms.

Vegetarian protein sources: Full-fat tofu, tempeh.

Vegetarian full-fat “dairy”: Coconut yogurt, veggie lover spread, cashew cheddar, vegetarian cream cheddar.

Avocados: Whole avocados, guacamole.

Berries: Blueberries, blackberries, raspberries and strawberries can be appreciated with some restraint.

Fixings: Nutritional yeast, crisp herbs, lemon juice, salt, pepper, flavors.

Despite the fact that the keto diet removes numerous nutrition types that veggie lovers depend on, for example, entire grains and dull vegetables, a vegetarian keto diet can be pursued with cautious arranging.

Veggie lover keto weight watchers ought to get their calories from entire, natural nourishments while keeping away from profoundly prepared vegetarian food sources.

Synopsis

Vegetarian keto diet nourishments incorporate non-bland vegetables, avocados, nuts, seeds, coconut, veggie lover protein sources and sound oils.

Related: What are the best foods for a keto diet?

A One-Week Vegan Keto Meal Plan

In spite of the fact that the vegetarian keto diet may appear to be exceptionally prohibitive, numerous dinners can be developed utilizing veggie lover inviting fixings.

Following is a one-week test menu for the vegetarian keto diet:

Monday

Breakfast: Keto porridge made with full-fat coconut milk, ground flaxseeds, chia seeds and unsweetened destroyed coconut.

Lunch: Vegan cream and low-carb vegetable soup.

Supper: Cauliflower rice pan sear with tofu.

Tuesday

Breakfast: Tofu scramble with veggie lover cheddar and avocado.

Lunch: Zucchini noodles with pecan pesto and veggie lover cheddar.

Supper: Vegan pecan stew with veggie lover cheddar and cut avocado.

Wednesday

Breakfast: Chia pudding made with full-fat coconut milk bested with cut almonds.

Lunch: Creamy coconut and cauliflower soup.

Supper: Shirataki noodles with mushrooms and veggie lover Alfredo sauce.

Thursday

Breakfast: Full-fat coconut yogurt bested with nuts, seeds and unsweetened destroyed coconut.

Lunch: Tofu, vegetable and coconut curry.

Supper: Cauliflower hull pizza beat with non-dull vegetables and veggie lover cheddar.

Friday

Breakfast: Tofu scramble with veggie lover cheddar, mushrooms and spinach.

Lunch: Vegetable and tofu plate of mixed greens with avocado dressing.

Supper: Eggplant lasagna made with veggie lover cheddar.

Saturday

Breakfast: Vegan keto smoothie with full-fat coconut milk, almond spread, cocoa powder and veggie lover protein powder.

Lunch: Vegetable and tofu plate of mixed greens with avocado dressing.

Supper: Cauliflower seared rice.

Sunday

Breakfast: Coconut almond chia pudding.

Lunch: Large green plate of mixed greens with tempeh avocado, veggie lover cheddar, non-bland vegetables and pumpkin seeds.

Supper: Vegan cauliflower macintosh and cheddar.

Related: Tips for keto diet with one-week keto diet plan

Veggie lover Keto Snacks

Evaluate these veggie lover agreeable bites to hold your hunger within proper limits between dinners:

Cut cucumber beat with veggie lover cream cheddar

Coconut fat bombs (high-fat tidbits made with coconut spread, coconut oil and destroyed coconut)

Nut and coconut bars

Coconut milk and cocoa smoothie

Trail blend in with blended nuts, seeds and unsweetened coconut

Dried coconut chips

Broiled pumpkin seeds

Celery leaves bested with almond spread

Coconut milk yogurt beat with hacked almonds

Olives loaded down with vegetarian cheddar

Guacamole and cut ringer pepper

Cauliflower potato tots

Coconut cream with berries

Synopsis

There are numerous flavorful nourishments to look over when following a vegetarian keto diet. Suppers and tidbits ought to be high in sound fats and low in carbs.

Disadvantages and Side Effects

While the vegetarian keto diet may profit your wellbeing, it has some potential downsides.

The Importance of Supplements and Diet Quality

Veggie lover eats less will in general be low in significant supplements, particularly if not deliberately arranged.

Nutrient B12, nutrient D, nutrient K2, zinc, omega-3 fats, iron and calcium are instances of supplements that some veggie lover eats less carbs need.

Since the veggie lover keto diet is more prohibitive than typical vegetarian abstains from food, it’s important that those tailing it supplement with top notch nutrients and minerals and plan their dinners to guarantee a healthfully sufficient eating regimen.

Veggie lover Keto Diet Side Effects

Changing to a ketogenic diet can be troublesome.

Frequently alluded to as the keto influenza, the change time frame from a higher-carb diet to a keto diet can be trying on your body.

As your body changes from consuming glucose to fat for fuel, terrible indications may happen.

Reactions of the vegetarian keto diet may include:

Exhaustion

Sickness

Touchiness

Clogging

Poor focus

Looseness of the bowels

Shortcoming

Cerebral pains

Muscle spasms

Dazedness

Trouble dozing

Remaining hydrated, getting enough rest, eating fiber-rich nourishments and taking part in light movement can help ease keto influenza manifestations.

In addition, enhancing with the electrolytes magnesium, sodium and potassium can help lessen certain manifestations, for example, muscle throbs, cerebral pains and sleep deprivation.

As the vegetarian keto diet confines numerous nourishments, it’s not proper for everybody.

The veggie lover keto diet may not be appropriate for those with type 1 diabetes, ladies who are pregnant or breastfeeding, competitors or those with dietary problems or a background marked by scattered eating.

On the off chance that you consider changing to a veggie lover keto diet, counsel your primary care physician or a certified wellbeing proficient first to guarantee the eating regimen is protected to pursue.

Synopsis

Low-carb, high-fat weight control plans may not be appropriate for pregnant ladies, youngsters and individuals with certain ailments. In case you’re uncertain whether the veggie lover keto diet is the correct decision for you, look for counsel from your primary care physician.

Conclusion

The high-fat, low-carb vegetarian keto diet centers around entire, natural, plant-based nourishments.

Veggie lover and ketogenic consumes less calories have been connected to benefits like weight reduction and decreased coronary illness and diabetes dangers.

Certain enhancements might be important to guarantee supplement needs are met, including iron and nutrients B12 and D.

Despite the fact that exploration shows that both the vegetarian diet and the keto diet may profit your wellbeing, thinks about on the impacts of the veggie lover keto diet are expected to decide whether this eating regimen is viable and safe to pursue long haul.

You may like: How to do a keto diet? Beginners guide

Thanks. Hope it will help you.

Thanks to strong health today credit goes to Sample tips for Keto diet for vegetarian, Sample menu

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How to Use Chia Seed

Karyn Maier

Chia seed is harvested from Salvia hispanica, a variety of sage in the mint family that’s native to Mexico and South America. It is also cultivated in the American southwest, where the plant is commonly known as California Chia or California Sage. Of course, chia gained notoriety in the 1970s and 1980s as a house plant and novelty item that consisted of the sprouted seed over a clay form to emulate a “pet” or famous figure. Today, chia seed is considered a modern “super food,” although there is ample evidence that its use as such actually dates to pre-Columbian times. For thousands of years, the tiny seed was a staple source of nutrition and long-lasting energy for the Mayans, Incans and Aztecs, who gave the plant its common name from a Nahuatl word that means “strength.” Warriors and traders took the seed along while travelling long distances to suppress hunger during times of scarcity but still guarantee endurance. In fact, it was often referred to as “Indian running food.” The Aztecs placed such a high value on the seed that it was even used as a form of currency. What can you do with chia seed? Short answer: A lot. Like the ancients who used chia seed as a form of maize, it can be used as a thickener for a variety of foods and beverages. Combined with coconut milk and spices, chia seed makes a healthy and delicious pudding. The seeds can be sprouted to make “greenlings” for salads and sandwiches – or chia pets. Whole seeds can be added to soups, stews and gravies to thicken, used in place of breadcrumbs in meatloaf and meatballs or used as coating for baked chicken or fish. Add the seeds to cereals, smoothies or yogurt. Mixed with a little water, the ground seed is an excellent egg substitute in many recipes. Health Benefits of Chia Seed Because each seed absorbs many more times its volume in water, chia is a natural appetite suppressant by the virtue of simply filling you up. Raw and by the handful, it’s a great snack or a quick go-to option when you’re on the run.   Nutritionally speaking, chia seed is loaded. According to the USDA, 100 g of chia seed (3.5 oz. or about ½ US cup by weight) provides 34.4 g of dietary fibre, 16.54 g of protein, 54% of the daily recommended allowance of thiamine (vitamin B-1), 59% niacin (B-3) and 63% calcium. Chia seed is also a significant source of vitamins A, E, and D, the essential fatty acids alpha-linolenic and linoleic acid, and trace minerals, especially phosphorus, manganese and zinc.

https://www.herbalmusings.com/single-post/2014/07/27/How-to-Use-Chia-Seed

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Chia Seed Pudding Nutritional Value: What You Need to Know

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Benefits, Risks, Food Lists, and More

New Post has been published on https://bestrawfoodrecipes.com/benefits-risks-food-lists-and-more/

Benefits, Risks, Food Lists, and More

Vegetarian and ketogenic diets have been studied extensively for their health benefits (1, 2).

The ketogenic, or keto, diet is a high-fat, low-carb diet that has become especially popular in recent years. Although it usually contains animal products like meat, fish, and poultry, it’s possible to adapt it to fit a vegetarian diet.

This article tells you everything you need to know about the vegetarian keto diet.

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The vegetarian keto diet is an eating plan that combines aspects of vegetarianism and keto dieting.

Most vegetarians eat animal products like eggs and dairy but avoid meat and fish.

Meanwhile, the ketogenic diet is a high-fat diet that limits carb intake to 20–50 grams per day. This ultra-low-carb intake prompts ketosis, a metabolic state in which your body starts burning fat for fuel instead of glucose (1, 3).

On a traditional ketogenic diet, around 70% of your total daily calories should come from fat, including sources like oils, meat, fish, and full-fat dairy (4).

However, the vegetarian keto diet eliminates meat and fish, relying instead on other healthy fats, such as coconut oil, eggs, avocados, nuts, and seeds.

summary

The vegetarian keto diet is a high-fat, low-carb eating pattern that eliminates meat and fish.

Although no studies examine the specific benefits of the vegetarian keto diet, plenty of research exists on the two parent diets.

Promotes weight loss

Both vegetarian and ketogenic diets are associated with weight loss.

One large review of 12 studies showed that those following a vegetarian diet lost an average of 4.5 pounds (2 kg) more than non-vegetarians over 18 weeks (5).

Also, in a 6-month study in 74 people with type 2 diabetes, vegetarian diets promoted both fat and weight loss more effectively than traditional low-calorie diets (6).

Similarly, a 6-month study in 83 people with obesity found that a keto diet resulted in significant reductions in weight and body mass index (BMI), with an average weight loss of 31 pounds (14 kg) (7).

This diet’s high amount of healthy fats may also keep you feeling fuller for longer to reduce hunger and appetite (8).

Protects against chronic diseases

Vegetarian diets have been linked to a reduced risk of several chronic conditions.

In fact, studies tie them to a lower risk of cancer and improved levels of several heart disease risk factors, including BMI, cholesterol, and blood pressure (9, 10).

The keto diet has also been studied for its effects on disease prevention.

In a 56-week study in 66 people, the keto diet led to significant reductions in body weight, total cholesterol, LDL (bad) cholesterol, triglycerides, and blood sugar, all of which are risk factors for heart disease (11).

Other studies suggest that this diet may safeguard brain health and help treat Parkinson’s and Alzheimer’s diseases (12, 13).

Animal and test-tube studies likewise note that the keto diet may reduce the growth of cancerous tumors. However, more research is needed (14, 15, 16).

Supports blood sugar control

Vegetarian and keto diets each support blood sugar control.

A review of six studies linked vegetarian diets to a significant reduction in levels of HbA1c, a marker of long-term blood sugar control (17).

What’s more, a 5-year study in 2,918 people determined that switching to a vegetarian diet reduced diabetes risk by 53% (18).

Meanwhile, the keto diet may improve your body’s blood sugar regulation and increase its sensitivity to insulin, a hormone involved in blood sugar control (19).

In a 4-month study in 21 people, following a keto diet lowered levels of HbA1c by 16%. Impressively, 81% of participants were able to reduce or discontinue their diabetes medications by the end of the study (20).

summary

Both vegetarian and keto diets have been shown to increase weight loss, support blood sugar control, and protect against several chronic illnesses. Keep in mind that no studies examine the vegetarian keto diet specifically.

The vegetarian keto diet has a few drawbacks to consider as well.

May increase your risk of nutritional deficiencies

Vegetarian diets require proper planning to ensure that you’re meeting your nutritional needs.

Studies show that these eating patterns tend to be low in important nutrients, including vitamin B12, iron, calcium, and protein (21).

The vegetarian keto diet is even more restrictive because it limits several nutrient-dense food groups, such as fruits, legumes, and whole grains — further increasing your risk of nutritional deficiencies.

Monitoring nutrient intake carefully and eating a variety of healthy, whole foods can help ensure that you’re getting the vitamins and minerals your body needs.

Taking supplements may also help — especially for nutrients often lacking in a vegetarian diet, such as vitamin B12.

Can cause flu-like symptoms

Transitioning into ketosis can cause numerous side effects, sometimes referred to as the keto flu (22).

Some of the most common symptoms include (23):

constipation

headaches

fatigue

difficulty sleeping

muscle cramps

mood changes

nausea

dizziness

Notably, these side effects typically clear up within a few days. Getting plenty of rest, staying hydrated, and exercising regularly can help ease your symptoms.

Not suitable for certain populations

Because the vegetarian keto diet is highly restrictive, it may not be a good option for everyone.

In particular, children and women who are pregnant or breastfeeding should avoid it, as it can limit several nutrients vital for proper growth and development.

It may also not be appropriate for athletes, those with a history of eating disorders, or people with type 1 diabetes.

If you have any underlying health conditions or are taking any medications, talk to your healthcare practitioner before starting this diet.

summary

The vegetarian keto diet may cause short-term side effects, lack important nutrients, and be unsuitable for kids and pregnant or breastfeeding women.

A healthy vegetarian keto diet should include a variety of non-starchy vegetables, healthy fats, and protein sources, such as:

Non-starchy vegetables: spinach, broccoli, mushrooms, kale, cauliflower, zucchini, and bell peppers

Healthy fats: olive oil, coconut oil, avocados, MCT oil, and avocado oil

Nuts: almonds, walnuts, cashews, macadamia nuts, pistachios, and Brazil nuts

Seeds: chia, hemp, flax, and pumpkin seeds

Nut butters: almond, peanut, pecan, and hazelnut butter

Full-fat dairy products: milk, yogurt, and cheese

Protein: eggs, tofu, tempeh, spirulina, natto, and nutritional yeast

Low-carb fruits (in moderation): berries, lemons, and limes

Herbs and seasonings: basil, paprika, pepper, turmeric, salt, oregano, rosemary, and thyme

summary

A vegetarian keto diet should include plenty of healthy fats, non-starchy vegetables, and plant protein.

On a vegetarian keto diet, you should avoid all meat and seafood.

High-carb foods like grains, legumes, fruits, and starchy vegetables are permitted only in small amounts, as long as they fit into your daily carb allotment.

You should eliminate the following foods:

Meat: beef, pork, lamb, goat, and veal

Poultry: chicken, turkey, duck, and goose

Fish and shellfish: salmon, tuna, sardines, anchovies, and lobster

Here are some foods that you should limit:

Starchy vegetables: potatoes, yams, beets, parsnips, carrots, and sweet potatoes

Sugar-sweetened beverages: soda, sweet tea, sports drinks, juice, and energy drinks

Grains: bread, rice, quinoa, oats, millet, rye, barley, buckwheat, and pasta

Legumes: beans, peas, lentils, and chickpeas

Fruits: apples, bananas, oranges, berries, melon, apricots, plums, and peaches

Condiments: barbecue sauce, honey mustard, ketchup, marinades, and sweetened salad dressings

Processed foods: breakfast cereals, granola, chips, cookies, crackers, and baked goods

Sweeteners: brown sugar, white sugar, honey, maple syrup, and agave nectar

Alcoholic beverages: beer, wine, and sweetened cocktails

summary

A vegetarian keto diet eliminates all meat while limiting high-carb foods like starchy vegetables, sugary drinks, grains, and fruits.

This five-day sample meal plan can help kickstart a vegetarian keto diet.

Monday

Breakfast: smoothie with full-fat milk, spinach, peanut butter, MCT oil, and chocolate whey protein powder

Lunch: zucchini noodles with tempeh meatballs and creamy avocado sauce

Dinner: coconut curry made with olive oil, mixed veggies, and tofu

Tuesday

Breakfast: omelet made with coconut oil, cheese, tomatoes, garlic, and onions

Lunch: cauliflower-crust pizza with cheese, mushrooms, diced tomatoes, olive oil, and spinach

Dinner: salad with mixed greens, tofu, avocados, tomatoes, and bell peppers

Wednesday

Breakfast: tofu scramble with olive oil, mixed veggies, and cheese

Lunch: cauliflower mac and cheese with avocado oil, broccoli, and tempeh bacon

Dinner: frittata with coconut oil, spinach, asparagus, tomatoes, and feta

Thursday

Breakfast: Greek yogurt topped with walnuts and chia seeds

Lunch: taco lettuce wraps with walnut-mushroom meat, avocados, tomatoes, cilantro, sour cream, and cheese

Dinner: zucchini pizza boats with olive oil, marinara, cheese, spinach, and garlic

Friday

Breakfast: keto oatmeal with hemp seeds, flax seeds, heavy cream, cinnamon, and peanut butter

Lunch: baked egg-avocado boats topped with chives, coconut bacon, and paprika

Dinner: cauliflower fried rice made with coconut oil, veggies, and tofu

Vegetarian keto snacks

Here are a few simple snacks that you can enjoy between meals:

zucchini chips

celery with peanut butter

roasted pumpkin seeds

flax crackers with sliced cheese

mixed nuts

chia seed pudding topped with unsweetened coconut

carrots with guacamole

whipped cream with blackberries

full-fat cottage cheese with black pepper

full-fat Greek yogurt with walnuts

summary

The sample menu above provides several ideas for simple meals and snacks that you can enjoy on the vegetarian keto diet.

The vegetarian keto diet is a high-fat, low-carb eating pattern that eliminates meat and seafood.

Independently, vegetarian and keto diets may promote blood sugar control, weight loss, and several other benefits.

Nonetheless, this diet may increase your risk of nutritional deficiencies and hasn’t been studied on its own.

Still, if you are vegetarian and interested in trying keto — or already following keto and curious about going meat-free — it’s definitely possible to combine both.

Source link Keto Diet Dinner Ideas

[healthnotion]

Your New Grab ‘n Go Breakfast: Overnight Oats

In your efforts to streamline your mornings, one of the first and best places to optimize efficiency is with breakfast. You want something nutritious and filling (and tasty!) — a combination which can be hard to cook and consume in a speedy manner. In the past we’ve covered make-ahead breakfast burritos and sandwiches, which can be frozen and heated up in a microwave. Today, we’re going to add to those options with overnight oats. These are, remarkably, even faster in the mornings. Just grab a jar out of the fridge, pop the top, and chow. You can even take it on the go if needed for a quick and easy breakfast at your desk.

The gist of overnight oats is rather simple: combine oats with a liquid and let it sit and soften overnight for a no-cook version of oatmeal. It can be enjoyed cold, especially in the warmer months, or can be heated up for a minute or two in the microwave if that’s your preference. The fact that it’s not needed though is a major boon.

The liquid is generally some sort of milk — the kind you use being up to you. On top of that, any variety of sweeteners, additions, and toppings can be added; from fruits to nuts to spices, the options really are limitless. You can be as simple or as gourmet as you like, and you can make some truly delicious creations.

The oats are good for about 5 days in the fridge before the texture gets a little funky, which means you can make a handful ahead of time, even prepping an entire work/school week’s worth on Sunday evening if you’re feeling particularly ambitious. It’s also something that could be whipped up in the morning for an easy lunch; the oats only really need 2-3 hours to be ready for eating.

One final note before jumping into the how-to: these are best prepped in a mason jar. Any tupperware would work, of course, but mason jars are preferable for a few reasons: 1) the super tight seal prevents any liquid leakage (not all tupperware does that), 2) it’s glass, which is just better than plastic anyway, and is especially good for re-usability and microwaving, 3) mason jars are an excellent shape for eating out of with a spoon; hold the jar in one hand, the spoon in the other, and eat darn near anywhere, and finally, 4) most mason jars have cup/ounce markings on the sides, making for super easy measuring without getting a bunch of stuff out of the cupboards.

While a lot of folks make these in 8 oz jars, I’ve found pint jars to be a better size for piling on toppings and for stirring without spilling over the edge. (They usually have 12 oz marked out on the sides and are 16 oz filled to the top.)

Base Ingredients

Oats. These should be standard rolled oats (like the big Quaker tub). Steel-cut may not be softened enough overnight, and instant will be too much so.

Milk. Theoretically you could just use water, but that’s not very tasty. Any number of milks will do depending on your preferences, be it regular (including lactose-free versions), almond, coconut, oat, etc.

Chia seeds. While not necessary, many recipes for overnight oats include them. There are a couple reasons for that: 1) while not very calorie-heavy, they’re little nutrition-packed bombs containing fiber, protein, and good fats, and 2) when immersed in liquid they add a nice pudding-like texture to your concoction.

Sweetener. Again, not strictly necessary, but adds some extra interest and flavor. 1-2 Tbsp per serving is common in the form of honey, syrup, brown sugar, etc.

Greek yogurt. Adds some tangy protein and extra flavor too; if you use flavored Greek yogurt, you can use that as your sweetener.  

Base Recipe

Most overnight oats recipes utilize a 1:1 ratio of oats to liquid. All recipes can of course be scaled up and made in a big batch to then be portioned out into individual jars. Below is the base recipe I like to use, though even the variations on this are many, as we’ll see below:

1/2 cup rolled oats

1/2 cup milk

1 Tbsp chia seeds

1 Tbsp sweetener of choice

1/4 cup Greek yogurt (if flavored, you probably don’t need sweetener)

1 Tbsp protein powder (if you want to really amp up the protein factor)

Simply mix all the ingredients in the jar until there aren’t any big clumps and put it in the fridge. You can either add some things to this base mix, or just top your oats the next morning. See below for more on that . . .

Additional Fillings/Toppings

You can literally put almost anything you can dream up into your overnight oats. Things that are already sort of mushy or where texture isn’t a factor — fruit, nut butters, spices (cinnamon, nutmeg), etc. — can be put into the mixture the night before (but don’t have to be). Things that you want to retain the texture and shape of — nuts, chocolate chips, bacon crumbles, etc. — can be added and stirred in right before eating.

Below is but a sampling of ideas for fillings/toppings, followed by some specific recipes that have been proven to be delicious so that you don’t have to experiment too much before finding something you love:

Any fresh fruit

Any dried fruit (including raisins, dates, etc.)

Any nut (often crushed/chopped, but not always)

Any nut butter (or Nutella!)

Bacon (cooked and crumbled)

Jam/jelly

Coconut

Chocolate chips (or cinnamon chips, butterscotch chips, etc.)

Spices (cinnamon, ground ginger, cardamom, nutmeg, etc.)

Cream cheese

Cocoa powder   

Pumpkin puree

Vanilla extract

Anything else!

A Few Recipes

As a general note, you’ll notice that amounts and base ingredients vary a lot from recipe to recipe. Everyone has different preferences, so just make the recipe as is first, then experiment from there.

Brownie Batter

Recipe from Fit Foodie Finds

Makes 2 servings

1 cup rolled oats

3 tablespoons cocoa powder

1 tablespoon chia seeds

pinch of salt

1/4 cup greek yogurt

1 cup almond milk, unsweetened

2 tablespoons maple syrup

1 teaspoon vanilla extract

First, mix dry ingredients in a bowl (through salt). Then add wet ingredients and mix again.

Place in the refrigerator, covered, for at least 2 hours or overnight. Serve cold.

Top with greek yogurt and fresh strawberries, if desired.

Maple Nut Bacon

Recipe from Just Eat Life

1/2 cup oats

1/2 cup low-fat milk

1/4 cup bacon, cooked and crumbled

3 tablespoons walnuts, chopped

2 tablespoons maple syrup

Pinch of ground cinnamon

Combine oats, milk, 1 tablespoon maple syrup, and cinnamon in a glass jar and leave in the fridge overnight.

In the morning, combine bacon crumbles, walnuts, and the rest of the maple syrup and top the cinnamon oats.

Peanut Butter & Jelly

Recipe from Ready Set Eat

Makes 2 servings

3/4 cup oats

3/4 cup almond milk

2 tablespoons peanut butter

1 tablespoon chia seeds

1/2 cup chopped fresh strawberries

1 tablespoon strawberry jam

Stir together oats, almond milk, peanut butter, and chia seeds in a bowl. In another small bowl, stir together jam and strawberries.

Fill 2 jars with half of the oat mixture. Top each evenly with strawberry mixture and remaining oat mixture. Cover and refrigerate. Top each with a small spoonful of peanut butter and strawberry jam just before serving, if desired.

Banana Nutella

Recipe from The Hungry Hutch

3/4 cup oats

3/4 cup almond milk

1 tablespoon flaxseed (or chia seed)

1/2 banana (sliced)

1 large spoonful Nutella

Stir to combine, cover, and refrigerate overnight. Top with more banana and Nutella if you’re feeling crazy.

Protein-Packed Peach Cobbler

Recipe from The Seasoned Mom

1/2 cup old-fashioned oats

1/4 cup plain Greek-style yogurt

1/2 cup unsweetened vanilla almond milk or other milk of choice

1 tablespoon sweetener (honey, stevia, sugar, or other sweetener of your choice)

1/8 teaspoon salt

1/4 teaspoon almond extract

2 tablespoons vanilla protein powder

1 small peach diced

1/4 teaspoon cinnamon

Pinch of nutmeg

2 tablespoons crushed graham crackers

1 tablespoon chopped toasted pecans

In a small bowl, stir together first 7 ingredients (oats through protein powder).

In a separate bowl, toss together peaches, cinnamon, and nutmeg.

Place half of the oat mixture in a small bowl or a large mason jar. Add half of the peach mixture. Add the remaining oat mixture and cover.

Refrigerate overnight (or for a few hours) so that the oats soften and absorb the liquid.

Just before serving, top with remaining peach mixture, graham cracker crumbs, and pecans.

The post Your New Grab ‘n Go Breakfast: Overnight Oats appeared first on The Art of Manliness.

Your New Grab ‘n Go Breakfast: Overnight Oats published first on https://mensproblem.tumblr.com

[waterkick15-blog]

Weekend Reading, 8.5.18

I got a lot of good advice while I was a post-bacc student. Some of it took a while to settle in, either because I needed to overcome some initial resistance in order to see its truth, or because I couldn’t grasp what had been offered without hindsight to help me. Some if it hit me immediately and changed how I saw things.

An example of the latter is something my friend Erin said to me one day over coffee. I’d just wrapped up an exam for a class, and I was excitedly telling her about how I intended to use the little break I had before my next big test: scrambling to get ahead in my classes, memorizing and studying as far ahead of the next exam as possible.

Erin, who by then had completed her first year of medical school, paused.

“That’s all great,” she said. “But the thing I’ve learned in med school is that it’s really important to savor whatever free time you get. There will always be another test, another obstacle, another thing to cram for. When you can rest, rest. Cook, see movies, see your friends, have a date night with your significant other, whatever. You won’t always be able to do those things, so you learn to do them when you can.”

Erin’s words hit home. For two years, I’d been trapped in a pattern of thinking I had to use every lull in my coursework to get ahead. It was, I realized, a lose-lose scenario: trying to study that far in advance of a test wasn’t particularly effective, since I tend not to retain information I’ve memorized weeks before an exam. And doing so cost me the few, precious pockets of free time I had in those days.

My post-bacc made me feel helpless: it was the first time in my life when effort and discipline seemed to get me nowhere. Instead of accepting that I could only do and accomplish so much—the rest was going to be a matter of letting the chips fall where they may—I fought desperately to obtain a sense of mastery.

Listening to Erin, I realized that my need to use every spare moment as an opportunity to fight against inevitable academic struggle was keeping me prisoner. At the time, I was still planning to go to medical school, and it dawned on me that if I kept up with this pattern of behavior it might well be a decade before I allowed myself to feel free—a grim prospect.

I can’t say that I changed my tune overnight, but I did loosen up after that conversation. I stopped trying to get ahead frantically, and it was a turning point in my life as a pre-med. It’s the moment when I started cultivating friendships with my peers in earnest, began exploring and getting to know Washington, D.C., and when I accepted, however begrudgingly, the fact that I could only do my best. Needless to say, my academic performance didn’t suffer because I was recharging between tests. If anything, I found my (wobbly) sea legs as a student.

On August 1st, just a few days ago, I started encircling myself with rules and regulations about how I’ll spend these last four weeks before my DI starts. I’d devote a certain number of hours per day getting ahead on study guides, tighten my schedule in various ways to prepare myself for more rigid working hours, and start reviewing various reference manuals in order to be primed for clinical environments.

None of these efforts would be impractical. But they’re more than a little reminiscent of my time as a tense, worried post-bacc student who awarded far too much power to self-discipline.

Instead of winnowing away my pleasure and spare time, I’m using Erin’s advice to guide me. I don’t need to drain the sweetness out of August in order to ready myself for a different kind of hard work; the work will challenge me whether I deprive myself needlessly now or not. I’ll make time and space for the preparations I need to do, while also continuing to savor summer in New York, as I have been. I’ll take care of my study guides and see friends; review some of my old medical nutrition therapy notes and take ambling afternoon walks; get my paperwork together and indulge in a couple of committed TV binges.

There may come a time when I have to sacrifice most of my personal time for the DI, but that time isn’t now. Even once it starts, I hope I can treat the internship the way I ultimately learned to treat my post-bacc: doing the best I can and letting go of the rest. Allowing things to be easy when they can be and drawing on whatever inner resources I’ve got when they can’t be. Not wasting moments of rest because I’m primed for the next struggle; not tensing up against the experience more than I need to.

Wishing you all a full experience of this last official month of that summer—whatever that means to you. Here are the recipes and reads I’ve been peeking at this week.

Recipes

A light, beautiful breakfast: blueberry chia pudding with salted seed brittle.

Calling all comfort food lovers! I’m drooling over Alissa’s barbecue chickpea cauliflower pizza.

A perfect, vegan summer side: coconut milk corn.

I love an untraditional pasta, and this vegan cajun pasta looks so flavorful.

I made a batch of crumble yesterday and immediately regretted turning the oven on. Lindsay’s espresso dark chocolate sorbet is a much better option for this coming week.

Reads

1. An interesting perspective on how doctors may be taking too lax an approach to bone health and osteoporosis screening.

2. Screening is available for teen depression, but securing quality treatment and care may be much more complex. An important article from the Washington Post takes a closer look at the impact of limited psychological care options on teens and their families.

3. As a dietetics student, I spent plenty of time learning the signs, symptoms, and screening tools for malnutrition and wasting. Still, malnourishment often slips through the cracks in clinical settings, and it’s contributing to mortality and extended hospital stays.

4. I like Maryam Zaringhalam’s perspective on being a woman in the sciences. She acknowledges the challenges women can face, but she questions media coverage that may gloss over the work that women are doing to create a more equitable field:

But despite best intentions, that same flavor of media coverage piles up to paint a picture of what it’s like to be a woman in science that is both jarring and, in my experience, does not really reflect the complete reality. That’s because these pieces frequently ignore the change-makers working to fix a broken system. They perpetuate a narrative that paints women as passive victims, rather than people who are wise to science’s systemic inequities and advocate for change from a well of evidence and lived experience. Spotlighting injustice while ignoring the solutions we put forward erases our agency.

5.  In the face of climate change, an environmental scientist examines what will happen to the world’s largest penguin colony. The article gave me faith in the penguins’ resilience.

Tomorrow I’m sharing one of my favorite summer breakfasts from Power Plates (spoiler alert: it’s almost dessert-worthy!). Till soon, take good care.

xo

Source: https://www.thefullhelping.com/weekend-reading-8-5-18/

[myhealthhint-blog]

surprising foods you can eat on the Keto diet

The keto x factor weight-reduction plan is about dealing with carbs to stay in ketosis, but that doesn’t suggest you can’t consume delicious meals when gazing the diet. Although a variety of mainstream diets truly involve calorie counting and portion manipulate, you'll be amazed to recognise that the keto weight loss plan is not like most diets, in particular since on account that it is extra approximately ingesting a sure way to get your body right into a ketogenic kingdom.

And sure, counting and handling carb consumption is aside of the genuinely a key part to keeping the frame in a extended nation of ketosis, however keto devotees can nonetheless revel in a diffusion of various meals (which are in reality exact for you) without any overwhelming guilt.

To see what crowd-pleasing munchies are actually keto-safe (we are speaking buffalo wings, pizza,and extra) we spoke to a few professionals approximately all those sudden meals you can absolutely devour at the popular diet. Here are some of their favorites underneath.

Buffalo wings Kelly Boyer, certified integrative nutritionist and executive chef at PALETA advised INSIDER that buffalo wings may be keto-authorized, but, it's crucial to customise a healthier version at home. Although bottled dressings and wing sauces can assist store time, they also can be rich in sugar and additives that aren't exactly keto-safe.

Instead, Boyer endorsed dressing up lean pasture-raised, bone-in-wings with warm sauce and ghee (helps decrease dangerous cholesterol levels) for a heart-wholesome model of all and sundry's favored appetizer. And in case you are looking for a keto-friendly dip to pair together with your wings, Bower cautioned making your personal herbed mayonnaise with an egg, olive or coconut oil, lemon juice, salt, and pepper.

Guacamole Keto virtually encourages the intake of healthy fat, making this avocado dip the correct deal with after an extended day on the workplace in line with Daniels. To serve your guacamole, she encouraged spreading it on cheese or consuming it as a dip with fresh veggies.

Pizza Yes, pizza can also be keto-safe, however Boyer stated that you'll be wanting to use cauliflower crust (may be made homemade or discovered inside the freezer section) made with almond flour in place of carb-crammed pizza dough. And rather than using sugar-wealthy pizza sauces, she encouraged pureeing a can of organic complete tomatoes, (with some introduced salt and pepper) and the usage of raw, if you want to get that scrumptious Neapolitan-like flavor.

Chia pudding Although nuts and seeds do incorporate sugar and carbs, Bower explained that chia seeds comprise carbs which are really fiber, which does not boom blood sugar or jeopardize ketosis. To deliver a few anti-inflammatory (and omega-wealthy) advantages of chia seeds to your weight loss plan, Bower recommended making a chia pudding at domestic using chia seeds, complete fat coconut milk, and a chunk of MCT oil.

Wine Although alcohol consumption is strongly discouraged at the keto food plan, Rachel Daniels, senior director of nutrition at Virtual Health Partners stated that dry wine is certainly quite low in carbs and can be loved sparsely on the keto diet. Of direction, she stated this doesn't imply a nightly glass or , as you may want to preserve your frame in ketosis as lots as viable.

Cream cheese Even cream cheese is keto-approved, however Daniels suggested that the keto weight loss plan generally requires full-fat cream cheese, making it important to pick out your product cautiously. And at the same time as it may be tempting to smear your cream cheese on a bagel at breakfast, Daniels said it's critical to remember the fact that bread is full of carbs, making it clever to search for keto recipes the use of cream cheese as an component instead.

Francis Bacon Sir Francis Bacon may additionally indeed be a keto favourite, but Daniels stated it's now not very excessive on the health food list, making it important to eat it with warning. However, that is now not to say it still may be fed on carefully, as Daniels said it's low-carb macros makes it an appropriate dish to begin your day and still lose weight in the system.

[healthgd-blog]

Weight Loss: How to lose weight using a vegan diet

Following a vegan diet has proven to have less risk for diabetes and patients with heart conditions.

If you refrain yourself from consuming more than 1200 calories, you can lose up to 1 to 2 pounds each week.

A vegan diet or a plant-based diet is a healthy and delicious approach to losing weight.

Vegan food is a trusted approach to weight loss diet.

Withdrawing from the consumption of animal products and instead of eating more of pulses, vegetables, fruits and grains keeps you satisfied.

 Vegan meals offer nutritious and wholesome food.

Healthy Vegan Ketoweight loss Diet

A balanced vegetarian keto diet comprises of healthy fats, protein-rich diet, and non-starchy vegetables.

Foods that are recommended for consumption are spinach, broccoli, zucchini, and bell peppers.

Veggies like kale, lettuce and spinach are very vital and beneficial.

Healthy fats such as olive oil, avocados, and coconut oil can also be consumed.

Snacking on almonds, walnuts, pistachios and Brazil nuts.Seeds like chia seeds, flax seeds, pumpkin seeds, and hemp seeds are suggested for eating.

Almond, hazelnut, and peanut butter arebutters, which can be consumed. Full-fat dairy products such as milk, cheese, cream, and yogurt are good vegan options.

Proteins such as eggs, tofu, nutritional yeast and low-carb fruits like berries, limes and lemons are suggested to be included in your vegan meal plan.

Adopt a low in calorie, high in fiber and rich in the nutrients diet plan.

Foods to avoid in a vegan keto diet

Meat and seafood diet should be strictly avoided in a vegetarian keto diet.

Foods with high carbohydrate content should be permissible in small quantities.

Meat, poultry, and fish should be banned completely.

Limiting and monitoring the consumption of starchy vegetables, sugar-sweetened beverages, grains, fruits, legumes and condiments is advisable.

If one continues the consumption of processed foods and alcoholic beverages the goal of losing weight at the end is not achieved.

Saturated fats are associated with the risk of obesity, diabetes, cancer, heart disease and mortality rates.

Vegan Keto Meal Plan – Secrets of losing weight

The vegan keto meal planemphasizes on greens and vegetables.

The Vegan food pyramid stresses on curbing and monitoring the calorie intake and controlling portion size.

The secret is to eat more green vegetables and increase the consumption of proteins.

Proteins such as oats, beans, lentils and quinoa are ideal alternatives to carbohydrates and fats.

Opt for easy recipes and pre-measured diet plans for quick weight loss.

When healthy food is coupled with exercise and high levels of water consumption it leads to weight loss.

Right hydration will lead to greater fitness and overall health.

Restrict yourself from filling the void of the meatless diet with processed food.

Independently, vegetarian and keto diets promote blood sugar control, weight loss and other benefits.

Fiber intake is the key to weight loss as it keeps you full until the next meal.

It also regulates the blood sugar levels and helps in establishing low levels of cholesterol.

Processed vegan food items contain little nutritional content and are merely an indulgence.

The World Health Organization has reiterated on the fact that consume no more than 10% of calories from saturated fats.

As the body thrives best on carbohydrates, a healthy vegan diet leads to enhancing the overall energy levels.

Benefits of choosing a Vegan diet

Plant-based diet help in fighting flu symptoms.

They are rich in antioxidants and immunity-enhancing nutrients.

Making sound food choices is another added advantage when you opt for a vegan protein source and vegan keto diet.

Vegetarians are seen to have lower levels of body mass indexes compared to people who choose the Western style of diet.

Taking up an active hobby such as gardening can increase the time you devote to physical activity.

It will also improve the chances of losing weight.

Attention should be given to the amount of portion consumed and it is suggested to have frequent meals but in smaller proportions.

This attends to bloating and overeating habits of people.

Veganism is rising in popularity and it has led to large acceptance by the masses.

With the correct meal planning, a vegan diet will successfully boost the weight loss process.

At the same time, care should be taken to ensure adequate levels of iron, protein; Vitamin D and Vitamin B 12 are maintained.

One-week vegan keto meal plan

Monday

Breakfast (9am)– Porridge made using full-fat coconut milk and some chia and flax seeds

Lunch (1pm) – Zucchini noodles with vegan cheese

Dinner (8pm)– Stir fried tofu with freshly cooked cauliflower rice

Tuesday

Breakfast (9am)– Scrambled tofu with avocado and cheese

Lunch (1pm) – Rich and low-carb healthy vegetable soup

Dinner (8pm)– Sliced avocados with chili walnuts and mushrooms

Wednesday

Breakfast (9am)– coconut yogurt with walnuts and chia seeds

Lunch (1pm) – Full-fat tofu and hot and fresh coconut curry

Dinner (8pm)– Cauliflower crust pizza with green vegetables

Thursday

Breakfast (9am)– Custom made chia seeds pudding using fresh and full-fat coconut milk and garnished with sliced almonds

Lunch (1pm) – Tofu and vegetables with some lemon juice and fresh herbs

Dinner (8pm)– Strawberries and lasagna made using vegan cheese

Friday

Breakfast (9am)– Brazil nuts and hemp seeds with sunflower butter

Lunch (1pm) – Green salad bowl with tofu, lettuce, avocado and vegan cheese

Dinner (8pm)– Shirataki noodles with mushrooms

Saturday

Breakfast (9am)– Macadamia nuts and pumpkin seeds with some almond butter

Lunch (1pm) – Tofu salad dressed with herbs and olive oil

Dinner (8pm)– Vegan mushroom mac and cheese

Sunday

Breakfast (9am)– Vegan keto smoothie drink made using peanut butter, cocoa powder, and fat-enriched coconut milk

Lunch (1pm) – Cashew cheese and guacamole

Dinner (8pm)– Egg whites and blueberries

Suggested Vegan keto Snack items

Coconut milk and your favorite smoothies made without any sugar

Sliced cucumber with the popular vegan cream cheese

Coconut cream and raspberries

Sliced bell peppers with herbs and olive oil dressing

Roasted flax seeds, chia seeds and pumpkin seeds

A well combined mix of nuts, seeds and coconut cream or yogurt

Cauliflower tater tots and sautéed mushroom

Practice a Healthy lifestyle for weight loss

A vegan plant-based diet is not the only governing factor for weight loss.

Adoption of the correct lifestyle habits which includes avoiding the consumption of alcohol and avoiding smoking.

Complying with a steady exercise routine and getting sufficient sleep is the key to attaining weight loss goals.

The Bottom Line

Daily sleep of 7-9 hours is instrumental in decreasing stress levels and improving overall health.

A sustainable approach to lifestyle and a vegan keto diet plan can together help you to meet the desired levels of weight loss.

Reference: - https://health.gd/weight-loss-how-to-lose-weight-using-a-vegan-diet/

[easiestwaytoloseweight]

Strawberry Recipes Sweet Enough to Eat

Most people are surprised to learn that strawberries aren’t actually berries at all—botanically speaking, that is. This member of the rose family is the enlarged receptacle of a flower. Regardless, of its origins, the strawberry is a delicious and healthy fruit that is packed with vitamins and minerals. In fact, strawberries are actually higher in vitamin C—and lower in calories—than oranges. They also contain folate, potassium, manganese, dietary fiber, and magnesium—making strawberry recipes the ultimate (and healthy) treat.

In addition to being nutritious, strawberries are also an incredibly versatile fruit. They can be sliced, baked, pureed or even just eaten whole. Their sweet flavor makes them ideal for healthy snacks and desserts that will satisfy a sweet tooth without derailing one’s healthy lifestyle.

5 Foods that Boost Your Brainpower

Read More

Here, we’ve rounded up 12 delectable strawberry recipes that are as healthy as they are delicious:

1. Strawberry Icebox Cake with Lemon >

To kick off our strawberry recipes, you can have your cake and eat it, too! If you’re looking for a delicious strawberry dessert that’s also simple to make, then this just may become your go-to recipe. This icebox cake is made using only six simple ingredients. It has the flavors of vanilla, lemon, and of course, strawberry, all wrapped into one delicious cake. For all that flavor, it’s surprising that a serving is only 152 calories. It counts as one SmartCarb and one Extra on your Nutrisystem meal plan.

2. Sweet Strawberry Cheesecake Pudding >

If you love strawberry cheesecake but don’t want to be bogged down by lots of calories and sugar, then you’re in luck. We’ve found a way to pack in the same flavors into a much healthier alternative—pudding! Besides eating it with a spoon instead of a fork, you’ll hardly notice a difference—except that it’ll only set you back 98 calories. The pudding features fat-free cottage cheese, low-fat cream cheese, sliced fresh strawberries, vanilla extract and stevia. Puree them together, and you’re done! It’s that simple. This sweet pudding counts as one PowerFuel and one Extra on your Nutrisystem plan.

3. Strawberry Mint Smoothie >

If you’re a fan of smoothies, this is one you’ve got to try. The combination of strawberry with some cool mint flavor is out of this world. And all it takes to make is combining strawberries with a handful of mint leaves, nonfat plain Greek yogurt, skim milk and some stevia. Blend it all together and sip away. At only 172 calories and packed with so many healthy ingredients, this is a smoothie you can feel good about. It counts as one SmartCarb and one PowerFuel on your Nutrisystem plan.

How to Make Dried Fruit without a Dehydrator

Read More

4. Strawberry Chia Jam >

Jam is a great way to add some flavor—and nutrition—to your morning whole wheat toast or afternoon snack. And since this strawberry chia jam only has 29 calories per serving, it’s not adding a ton of unnecessary calories. Because this recipe uses chia seeds, you can also feel good about the fact that you’re packing a good source of omega-3s into your day. You might be surprised to know that, gram for gram, chia seeds contain more omega-3s than salmon. On the Nutrisystem plan, a serving of this jam counts as one Extra.

5. Strawberry Fields Overnight Oatmeal >

Making your own oatmeal is a lot easier than you may have thought. In this version, skim milk, Greek yogurt, strawberry jam and freshly chopped strawberries are combined with warm, fiber-filled oats. While oatmeal is definitely known for its fiber factor, oats also pack in a variety of vitamins and minerals as well as more protein and healthy, unsaturated fats than most other grains. A bowl of this hearty oatmeal will leave you feeling full on only 206 calories. It counts as one-and-a-half SmartCarbs, one PowerFuel and one Extra.

6. Kiwi Strawberry Slushie >

A delicious and healthy slushie might just sound too good to be true. But this recipe will prove it’s not. Ice, strawberries, kiwifruit, lemon juice, and water are blended together for a perfectly scrumptious frozen treat. You’ll not only get all the vitamins out of the strawberries, but the kiwi, too. Kiwi’s green flesh is full of nutrients like vitamin C, K, E, and folate and potassium. One of these slushies is just 73 calories and one SmartCarb—making this one of our ultimate strawberry recipes!

10 Reasons You Need to Eat More Fruits & Veggies

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7. Strawberry Pineapple Popsicles >

Treat yourself to one of these healthy popsicles for a fun way to fit more fruit into your day. Easy-to-make, these popsicles combine fresh or frozen strawberries and pineapple with some water. Freeze in a popsicle tray and—voila! You’ve got some gourmet-looking homemade popsicles that are packed with vitamins and minerals. Pineapple is known for having high amounts of vitamin C and manganese. One popsicle is just 32 calories and counts as half of a SmartCarb.

8. Strawberry Feta Spinach Salad >

Strawberry recipes don’t always have to be a dessert. Combining strawberries with iron-rich spinach punches up the nutrition factor of this yummy salad. It’s light-but-filling and makes a great flex lunch. On the Nutrisystem plan, it counts as one SmartCarb, one PowerFuel, two Vegetables and one Extra. If you’d rather have it for dinner, just add a PowerFuel, such as some chopped nuts or chicken, and you’ve got a balanced meal.

9. Healthy Non-Alcoholic Strawberry Daiquiri >

If you’d like to enjoy a tasty strawberry daiquiri without the empty calories from the alcohol, then we’ve got you covered. This non-alcoholic strawberry daiquiri recipe is absolutely packed with strawberries—both fresh and frozen—as well as some zesty lime juice. You’ll feel as though you’re indulging but will only be sipping a mere 55 calories per drink. A serving also counts as one SmartCarb on the Nutrisystem plan.

Superfood Saturday: Berries

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10. Strawberry Chocolate Protein Popcorn >

The unlikely flavor combination of strawberries, chocolate, and popcorn just works in this tasty popcorn treat. Whether you’re enjoying a nighttime movie or you just need an afternoon snack, this sweet popcorn will satisfy your cravings and only has 151 calories per serving. After popping your kernels, the popcorn is misted with coconut oil cooking spray, sprinkled with chocolate protein powder and mixed with freeze dried strawberries. It counts as one SmartCarb and one PowerFuel.

11. Strawberry Delight Fro-Yo >

If you are looking for a delicious treat that won’t do any diet damage, this healthy Fro-Yo is a great choice. It features four cups of frozen strawberries blended together with honey, plain non-fat yogurt and fresh lemon juice. It’s smooth and creamy to satisfy your craving for something indulgent—even though it’s low in calories. On the Nutrisystem plan, it’s one SmartCarb and one Limited Extra.

12. Strawberry Kiwi Fruit Leather >

This homemade fruit leather is one of our favorite strawberry recipes. It’s such a sweet treat that it’s almost shocking to realize it uses not only fresh kiwi and strawberries, but also a cup of spinach! You’ll need a food dehydrator for this recipe—which is a great tool for making other sweet-but-healthy snacks such as dried fruit. Packed with vitamins, this healthy fruit leather treat is only 65 calories per serving. It counts as one SmartCarb and one Extra on the Nutrisystem plan.

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