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starkerkeyz · 5 years ago

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Love Me Sweetly, Kiss Me Softly (2/?)

Chapter Title: The Dangerous Perks of Dating Peter Parker

Length: 5528 WC

Warnings: TOOTH ROTTING FLUFF (for nooow), intersex omegas, naughty but innocent Peter?

Links:

AO3

Part 1

Summary:

"We can go anywhere you want," Peter says, wide-eyed and flushed.

“All I want is you.” Tony husks, his mouth parted so he can taste Peter’s arousal on the roof of his mouth, coating his tongue and throat like liquid sin. His upper lip curls and his tongue peeks out, wanting to lick the musky saline taste right out of the air.

His tail stays pressed to Peter’s thigh and he wishes his hand could join it, too.

Keyz 💖: The date is here! The date is here! Somehow they DON’T fuck in the bathroom or against a tree in the park? Mads and I have been replaced by pod people I swear. Tony is behaving.

Mads💗: The first date! TBH, the date went a looot longer than I thought it would so it got split. I can't believe how infatuated… and silly… our boys are. You'll see what I mean 😂

💖💖💖

Tony allows himself to be led and enjoys pointedly squeezing Peter’s hand every now and then along the way. Every time he did, Peter’s little tail bobbed and twitched, and it was enchanting.

“Do you eat fast food a lot?” Tony asks curiously into the comfortable silence that's descended between them.

Peter seems too slender for that sort of diet but then again, Tony fully plans on buying 10 combos and eating until he couldn’t anymore and he's pretty athletic himself, thanks.

Truthfully, Tony doesn’t really care which way Peter answers; he doesn’t mind if Peter usually eats fast food or regularly eats home-cooked and this is a treat. What he cares about is learning Peter’s answer just so he’d know that much more about the bunny.

Tony wants to learn as much as he can about Peter and he’s a little dismayed about how little he’s starting with. He has no idea if rabbits are social or solitary, mate for life or only a season. Hell, he didn’t know most bunnies prefer grains to carrots until he’d been searching the web for courting present ideas.

Most of the initial search results were sex toys.

Tony bookmarked the really interesting ones before filtering and narrowing it down to the Honey Bunny’s. Just in case.

Peter's ear twitches at the question.

"Sometimes," he says reluctantly as he brings them down the street.

Tony tilts one ear towards Peter politely and the other monitors ahead and around them for threats. He catches sight of the ear twitch and inhales deeply, pride warm and soft in his chest. Peter’s omega scent and ear posturing calls to Tony’s alpha for protection without even trying.

His ears being submissively down all the time (through no fault of his own but try explaining genetics to instinct) only add fuel to the fire growing between his ribs. It makes Tony’s wolf feel powerful and respected and feeds into the alpha urges to guard and protect.

Peter doesn't want to admit that he doesn't really do the fast foods that a carnivore would frequent. He can eat meat– has eaten meat, but he doesn't enjoy the flavor or texture as much as his friends do.

Normally, he enjoys fresh salads and crisp veggies. It's… not really a bunny stereotype since it's true… But he doesn't want to admit that to Tony.

He doesn't want to limit what the wolf eats just because he has a preference for greens. Besides, Five Guys has fries. Fries are potatoes… so vegetable. He should be fine.

He glances at the wolf, cheeks flushing just the slightest pink. He also doesn't admit that he has a salad stashed away in the fridge in the employee area.

"I eat at home a lot," he decides to say. "But MJ said this was a good spot for wolves. Ned says their burgers are really good too."

“I love burgers! It’s probably in my top three food groups. You already know me so well.” Tony uses both ears to signal his happiness and magnify his praise. He wants to shout it out to the rooftops that Peter is the smartest bunny on the planet; utilizing his ears and tail to flag his interest and pride like an obnoxious gushing fanboy to anyone within sight will have to do, instead.

Pleasure sparks inside him and Peter squeezes Tony's hand. He likes the idea of getting to know the wolf better. Burgers… He'll remember that.

But doubt still makes him worry. Five Guys is a fast food place, after all. Tony's probably had way better...

Peter’s eyes may be a little wide and he's almost sure that if he had a long tail like a wolf's or even a cat's, it'd be slowly waving back and forth. He bites his bottom lip, peeking at the wolf.

"Is this place okay…?" He asks, hopeful.

He really didn't have much time to find a really good spot to take the wolf. Everything had happened so fast… Not that he minds at all.

“I don’t mind Five Guys. I’ve had it before; your friends were right, they do have really good burgers. You made a good choice.” Tony bumps their shoulders together. He leans his weight against Peter as they walk and tucks his tail behind the bunny’s thigh, keeping him close.

The hairs at the back of Peter's neck stand at attention. The sensation makes his breath hitch and he almost looks behind him to check.

It could only be one thing and it's… weird. Weird because his own little fluffy ball of a tail isn't long enough to brush against his thighs. He's not used to the sensation and the soft brush of fur against his thighs excites him.

Maybe even more so because it's Tony.

Tony’s tail wags a few times, thumping and rubbing up against (and between) Peter’s legs before settling with only minor adjustments as they walk. He only briefly misses the feeling of another tail to twine with.

He’d have to figure out another way to scent Peter’s tail.

Some quiet, yet persistent little voice at the back of his mind suggests taking Tony home. It doesn't even make sense cause the fridge at home is packed with veggies, but it still persists. Take him home and let the wolf make a meal out of him…

Peter's blush deepens at such elicit thoughts. His scent, too, deepens with it. Arousal and want, all these signals that try to lure the wolf into devouring him.

He shakes his head rather adamantly to clear the thoughts.

"We can go anywhere you want," Peter says, wide-eyed and flushed.

His tail stays pressed to Peter’s thigh and he wishes his hand could join it, too.

The words echo in Peter's head, bouncing around and scrambling his already desire driven thoughts. Tony wants him…?

Peter just wants to press up right against the wolf, chest to chest. Maybe he's the one that's going to do the devouring with how hot he feels.

Would Peter even have the courage to do that to a wolf…? He peeks at the man, thoughts running wild but then–

“What I mean,” Tony blinks slowly. Wolf, alpha, and man all wanted to sink cock and fang into the heat Peter’s scent promises him.

It's hard to think why that's a bad idea with Peter looking at him with the sweetest brown eyes Tony has ever seen.

So eager to please. Giving himself up to Tony. Giving Tony power and control; over what he eats, over where they go. It's enough to cause a slam of arousal through his gut and into the rest of his body.

“Is that all I want is your company. The food is secondary.” Tony squeezes Peter’s hand and tries to reign himself in.

It’s incredibly difficult when a part of him is convinced that Peter wants to be thrown over the nearest bench and fucked in front of lunch hour traffic.

Those glossy brown eyes, the submissively lowered ears, the eager flush crowning smiling cheeks, the heady scent of fertile young omega; it's like Peter's the perfect embodiment of everything that sets Tony off.

He’d have to be strong enough to hold off. For Peter’s sake, if not his own.

If Tony's earlier words had almost set Peter off, these new ones feel like a bucket of ice cold water being dropped on him.

Peter tears his eyes away, a bit mortified over his thoughts. He's two seconds away from just jumping Tony on their first date and the wolf is being so sweet and such a gentleman.

He has to take control of himself. He's not some… some bunny stereotype that's down to fuck at the drop of a hat. Not that there's anything wrong with that… Bunnies are pretty carefree about sex, but Peter's always been a bit more reserved. Though… he'd probably bend over right then and there if Tony asks him…

He shakes his head so his ears sway again and he forces himself to focus.

"I wanna spend time with you, too," Peter says and tries to get all those rampant desires under control. "I… I wanna know more than what your favorite food is."

He says the words and realizes just how true they are. The bunny can't deny that he's so, so curious over what differences they have, but he doesn't mind at all.

It's exciting. Being with Tony is exciting and his little heart is beating with the thrill of having their first date.

There's so much Peter wants to know. Tony's favorite color… his hobbies… the way his lips taste…

Peter subconsciously tugs on his ear to focus and keep his mind out of the gutter.

Tony’s eyes watch his fingers curl around the soft looking ear with an intensity that has gotten him in trouble in the past. He just wants to feel out how soft it is with his lips. Maybe run it over his cheek and then lean in and kiss Peter-

He yips to himself to focus on something other than Peter’s entire gorgeous being and how much he wants to lick and taste every inch of him.

Fortunately, they've reached the restaurant. The scent of peanut oil and sizzling meat… Cajun, sharp and spicy, assault Peter's nose. He rubs it with his free hand but he knows he'll get accustomed to the smell fast.

Tony takes over and leads them up to the register. His stomach growls audibly from the delicious scent of cooking meat and frying oils filling his nose. His mouth waters so badly, he has to swallow before he can speak clearly.

“Go ahead and order whatever you want first. Mine is going to take them a while.” Tony winks at Peter. He doesn’t want to keep the bunny waiting for his ridiculous wolf appetite.

Peter flashes Tony a smile before he looks at the menu to make sure it's the same one he googled earlier.

"Small Cajun fries and um, just a cheeseburger," he tells the employee. Then he ticks off the toppings, a variety of veggies and ends it off with a, "And can I get it wrapped in lettuce?"

He's curious to see how it'll turn out. The bunny turns back to Tony with a chagrined smile.

Tony lets go of Peter’s hand so he could pull his wallet out of his back pocket. His tail shifts and tucks tighter to the bunny’s leg to compensate for the loss, almost hugging around so the tip tickles along his inner thighs.

It's still too bad that Peter’s tail is too short to wrap and tangle and wrestle with. Maybe he’d let Tony drape his longer tail over the little bob sometime? It would feel incomplete if Peter was properly scented everywhere but his tail and it was actually driving Tony a little crazy not having access. That cute little fluff ball belongs to Tony as much as everything else.

He shakes his head at himself when he registers how possessive that sounds, even in the privacy of his inner consciousness. He's going to be good. He’ll hold back, go as slowly as Peter wants, let the bunny lead.

He’s definitely not going to be a possessive stereotypical wolf that scents and fucks Peter constantly, circling and snarling at anyone that looks at him wrong. He's better than that.

Peter deserves him to be better than that.

The bunny's eyes widen a bit. He's definitely not used to feeling that and with how close it is to his groin, he's hyper aware of it. Normally, such a sensitive spot is extremely tickleish but in this setting…

His face flushes such a deep red when the scent of his own arousal sneaks up to his nose.

"Um, I'll be right back," Peter says, "Gonna hop in the bathroom for a sec."

He's worried he'll slick right through his pants and then, there'll be no way to explain that besides the fact that Tony just turns him into such a mess…

“Alright. I’ll pay, order mine, then pick a spot for us.” Tony leans his weight harder on Peter for a second before letting up. He resists the urge to rub their cheeks together; Peter is scent marked enough to survive a Five Guys bathroom unescorted.

"Be right back," Peter squeaks but not before pecking Tony on the cheek and running off.

Tony smiles to himself, pleased from the affection. He follows Peter with his ears, eyes still on the cashier as he orders ten combos for his own meal. He pays and heads to an empty table to wait for Peter.

He pulls his phone out as he waits, catching up on emails and news for about thirty seconds before he switches to the latest article on bunny fashion and trends. He needs to make sure he gets Peter only the best of the best.

The Honey Bunny’s are only the start. Tony would get Peter as many treats and nice things as he could handle and then some.

In the bathroom, Peter rushes into one of the stalls and he's right. He's starting to slick up just because Tony had casually curled his tail around his leg.

The bunny just wants to squeak in dismay over the entire thing. His stupid bunny body and their natural hyper sensitivity to everything. It's even worse when a bunny actually likes someone.

Peter feels incredibly embarrassed over the reaction since he's never felt this way before.

Their bodies don't understand public decency and Peter's, in particular, is now pumping out fuck me pheromones like it's his last fertile heat. It's ridiculous and as he tries to calm himself down, he's thankful that Tony's taken it so smoothly. The wolf is so polite and reserved, letting Peter keep face despite knowing what he smells like.

Cold water helps to bring the color in his cheeks down from a flushed red to a faint pink. He fixes himself up as much as possible and before he walks out the door. He stalls in front of one of the dispensers tucked away near the exit.

Slick pads…Scent neutralizing.

He bites his lip because he's not in heat but every time Tony so much as smiles at him, he feels like he is.

Better safe than sorry.

When he returns, it's to see several workers carrying numerous trays of burgers. Maybe there's a large party?

His eyes follow and... Nope. They're all headed to his date, the wolf tucked away in a corner and immersed in his phone. Peter's tail twitches in excitement and he quickly makes his way over.

In the whole pile of burgers, he spots his order.

"Wow," Peter ends up blurting out, but then he does a little bounce on his toes, worried that the single word might've been offensive.

"I mean, this is a lot," Peter says.

Tony looks up at Peter’s words, smiling broadly and pointing both ears forward to show he's listening. His tail hangs limp and relaxed out past the chair so the dark end trails the ground.

“I haven’t eaten in a while.” Tony shrugs off the amount with only some chagrin. It's normal for most wolves to snack throughout the day and have one big meal with their family and loved ones.

Like most things, Tony takes normal to the extreme and pushes the limits on his endurance. Like skipping eating today and yesterday to work on his projects. Which is a habit of his that he falls into whenever something catches his interest.

Far too often if you asked Rhodey. And Pepper. And Happy.

Tony vows to never let this topic come up when he brings Peter to the pack for inspection.

Peter debates for a moment if he should sit on the opposite side or if he should sit next to Tony. He really wants to stay close but… so much food… He doesn't want to hinder the man.

Reluctantly, he takes the opposite seat.

"Do all wolves have a large appetite?" He asks curiously.

Tony sits up and pulls two burgers closer to himself. He’s mastered the art of putting away food quickly and efficiently.

“Not if they don’t exercise, or if they eat at regular intervals with a non-wolf. But I’m running around constantly for my company and if there’s nobody making me sit down for food, I just… forget. Until I’m hungry enough to eat a deer.” Tony grins wide enough to show off his fangs. He loves that Peter doesn’t seem afraid of them.

Peter is more than aware of the wolf's fangs and a thrill shoots through him at the sight.

He thinks Tony looks so… devastatingly handsome. And dangerous. His little bunny heart shouldn't be thumping this hard in his chest but he can't help how it makes him feel.

He's pretty sure his little fluffy tail is wiggling, too

“I might not eat all of this, too. I usually order a lot and see how far I get,” Tony adds on, starting to eat. His record is nine.

“Do bunnies have to eat a lot because of high metabolism?” Tony asks in equal curiosity.

Peter blinks, ear doing a slight twitch.

"No, not really," he says but then he remembers the little hoard of snacks he keeps at both his job and at the apartment.

The bunny smiles sheepishly.

"Uhh, well, I mean– I think, maybe?" He leans closer, fascinated by the big bites Tony takes.

Tony hums at him encouragingly, pulling two more burgers close to him so he could keep going when he very quickly finishes the first ones. He felt like he could listen to Peter’s adorable fumbling for hours.

The way Tony consumes his food shouldn't be fascinating to the bunny but for some reason, it is. It's almost mesmerizing...

What big teeth you have…

The words are right there, teasing and playful, but Peter holds back. He doesn't want the wolf to think he's making fun of him.

He holds his own burger, wrapped in lettuce, and takes quick tiny little nibbles on it.

"I have a lot of snacks," Peter clarifies, "like a lot of snacks. A whole cabinet at work with my name on it. The Honey Bunny's didn't make it…"

He has maybe a handful of cookies left for May. They may or may not get back to the apartment intact.

“That’s fine. That just means I did right getting them for you in the first place.” Tony preens from the knowledge of a gift accepted and loved. Already, he wants to buy Peter more; as many as it takes to get him to smile and gush some more for Tony.

Seeing Peter happy from something Tony did makes Tony’s chest warm and his ears perk up in pride. Peter deserves nice things and to be happy, always.

Peter reaches over and shly brushes his fingers over Tony's wrist. He hadn't expected the wolf to get him anything, considering this is all so new…

"Thank you for the cookies," Peter says sincerely, brown eyes so warm and sweet like honey. "I loved them and– and I'm sure you put a lot of thought into it…"

He goes to pull away, realizing he shouldn't be disturbing the man. With how fast Tony's eating, he's probably ravenous.

Tony catches Peter’s wrist and adapts to eating one handed in the time it takes to rub and scent back. He laces their fingers together as he works through his food.

He’s honored that Peter is so trusting and willing to scent himself on Tony already. Of course, Tony wants to scent Peter back; maybe the bunny is just nervous about assuming and doesn’t understand his standing in Tony’s eyes?

The wolf lowers his ears and brings his tail out level and relaxed, flagging his contentment and their equal standing and his adoration for the whole world. He smiles and even stops eating long enough to really hammer home how sincerely he means it.

Peter is just- he’s so- Tony wants to keep him for himself but he also wants to show him off to everyone. Peter is incredible and the fact he’s accepted Tony’s courting so easily (Scenting! Eating the cookies!) feels sort of like a miracle but Tony isn’t about to stop it from happening.

Statement made, Tony shoves half a burger in his mouth and wiggles his ears at Peter to go on, squeezing his hand where he’s still holding it across the table.

Peter is struck speechless for a moment, eyes focusing on where their hands touch. He's never quiet for long though, so even as his heart races, the bunny's already opening his mouth. He finds that he likes hearing Tony talk. He could probably listen to Tony talk about anything, and it'd be worthwhile just to hear the soft, comforting timbre of his voice.

Besides, he's a curious one and he does want to know the wolf better.

"What would you be doing if you weren't here?" Peter randomly asks.

Would Tony be eating at some fancy restaurant? Then again, he said he constantly forgets to eat so maybe not. What else then?

Oh! Tony said he had the rest of the day off. Peter wonders how he managed to do that. Peter, himself, had to use the sad bunny eyes on Ned to get him to cover his extended break turned day off.

“Working. It never actually stops when you’re at the top, you just get better at prioritizing commitments.” Tony’s ears briefly flick in the negative, lips frowning to match.

He hasn’t needed to prioritize anything above work in a long time. Hasn’t prioritized much in a long time; just working, relentlessly, through every task given to him.

Tony yips to himself and pointedly straightens his smile and his ears. He's having a good time, right now and doesn’t need to dwell in the past.

“I’d rather be here, anyway. Much better company.” Tony squeezes Peter’s fingers and twists his wrist so he could swipe his thumb over the bunny’s wrist, leaving a quick and flirty scenting.

Peter smiles at the movement, unaware of how much the wolf is actually doing. He sees it as a cute little game and his tail wiggles with his giddy emotions. He tries to turn his hand so he could catch those quick fingers, but they slip through his grasp.

He still smiles and trails after the wolf, resting his fingers over Tony's.

"I'd still be back at the shop…" Peter muses. Missing you.

Is it too early to miss someone when he's only known Tony for a day? He's glad that the wolf seems equally interested though Peter bites his bottom lip to deter his thoughts from moving towards the more explicit end.

“Do you like working there?” Tony asks around his fifth burger.

He's starting to slow down. Talking to Peter helps keep him from shoveling even more in his mouth.

His tail shifts up and out of the way in sudden interest, eyes flicking down to Peter’s crotch as his thoughts dip into what other things could be shoved past his lips. He licks salt and thick meat juice from his lips and lets out a low, rumbling growl of want.

When he realizes how indecent he's being, he forcibly drags his eyes away and tucks his tail under the chair.

Peter perks up in attention.

"I do!" He says, a bit more enthusiastic than he means to. "I like working there. Ned's there and MJ. We have a temp that's kind of a jerk but Flash isn't usually around when I'm scheduled."

Tony files the name ‘Flash’ away from Ned and MJ in his head. Coworker, but not friends. He’ll remember that Flash is Not Pack the next time he’s in.

“That’s good though. Even if you’re not friends with all of your coworkers, it sounds like you really enjoy it.”

Peter isn't even halfway done with his burger but then again, he's been a bit distracted with the wolf. It's easier now to distract himself. His appetite for other more… private things… is overwritten by the smell of food.

"It's only for the summer though," Peter tells Tony. He doesn't know why he's babbling all this info at the wolf. Surely, it can't be that interesting? And yet, the words tumble out. "Summer vacation, saving up a little bit for when I go to college."

Tony can’t relate, having been rich enough to attend and graduate college whenever he felt like going. He points his ears at Peter and tries to show his support and listening anyway.

Peter tilts his chin down, suddenly shy.

"I kind of… wanna go into IT," Peter says.

It's not the usual career for a bunny. Bunnies tend to go more towards… cooking. House design. There's a variety of fields but Peter's always been interested in software, In technology.

It's another thing that makes him feel less of a bunny but May has always enthusiastically supported him. That's all he's ever needed.

But admitting this now, there's a tiny bit of worry that the wolf might make fun of him for it. He's omega, too...

“That’s great! We could use more bright minds like you at SI. The brain’s power has nothing to do with the body’s shape, after all.” Tony says honestly, perking up now that he's on familiar ground.

His HR department spearheaded equality operations but Tony still has to approve major policy changes. He knows there's a big push for more omegas in STEM and for more prey types. Peter checks two marks at once already.

Tony's enthusiastic support leaves Peter speechless. That tiny but relevant fear simply vanishes and Peter is… God, he's in love.

How can this wolf leave him feeling so elated and so invincible? It's like he really does think Peter would be perfect at such an amazing and innovative company like Stark Industries.

The next thought comes so swiftly and clearly that Peter can't even deny it.

I'd have this man's babies if he wanted me to.

“I think you’ll do great at whatever you do. Every career is different, but you seem eager to learn, and that’s half the issue with pursuing anything. You have to be willing to put in effort.” Tony sounds like he’s lecturing him. He fidgets in his seat, ears twitching in his sudden internal agitation.

Throughout the quickfire answers, Peter ignores that low heat of wantwantwant he feels towards the wolf. But now, he feels so relaxed and comfortable around the wolf that he's sure that his scent has deepened with sweetness.

He can't really help that though. The excitement that the wolf is showing is infectious.

"Thank you, Tony," he says softly, "That really means a lot to me… I want to. I really want to, and I will! I just wasn't sure until now if I really should…"

He's grateful, so grateful. Maybe it's silly to commit to his major just because Tony hyped him up over it, but maybe that's all he needs. Just one other person to believe he can do it.

His scent deepens with happiness, it's a subtle difference, lighter in scent but not any less richer.

Peter smiles widely at the wolf and runs his thumb over the prominent knuckles of Tony's fingers.

Jeez, Peter smells better than the burgers.

Tony focuses back on the present with a jolt of lust, too startled by the intensity to remember his vocal cue for focusing.

All Tony wants to do is sink his teeth into those soft bunny thighs and suck marks into what must be such tender skin...

Tony yips to himself now. He has to focus. If he keeps getting distracted by Peter’s mouthwatering scent, then he’ll start to give off aroused pheromones in no time. He couldn’t possibly subject Peter to something as awkward as that on a first date.

He has to be good. For Peter.

He doesn’t want Peter to think that all Tony wants to do is bend him over the nearest surface, pull his pants down with a tug on that cute little tail, and rail his pretty pink-

Okay. He needs to go, now, before the scent of aroused alpha starts a scene in a Five Guy’s lobby.

“Ah, bathroom break for me, too. Be right back.” Tony puts his burger down and gives Peter a quick squeeze of the hand before making his escape.

He hopes the bunny doesn’t think the worst of him (even though he kind of is the worst, for thinking about Peter that way) as he heads for the same bathrooms Peter had disappeared into earlier.

Peter watches him go with an almost forlorn look. He schools his features, though a small little pout still remains.

He needs to calm down. The bunny focuses on his burger, fully immersing himself in the crunch of lettuce between his teeth and the burst of yummy flavor over his tongue.

Without the wolf to distract him, Peter finishes in no time. He only had one burger, after all.

He nibbles on a couple fries but with Tony still in the bathroom, he unlocks his phone. There's a couple texts from Ned and a scandalous one from MJ.

He replies back to Ned but sends MJ a series of blushing emojis.

He peeks up from his phone but Tony still hasn't appeared.

With Google open, his fingers fly across the keyboard.

Wolf and bunny compatibility

Dating wolves

What to do when dating a predator.

Do canines really knot?

His heart is beating over time as his eyes slip over links and articles. That last search though… Maybe he shouldn't have looked that one up because the article he finds is… Detailed.

His breathing goes shallow and he sinks a bit in his chair, fiddling with an ear as he reads. Wolves have knots. Peter feels like he can faint right then and there because he's never thought about dating a canine or a wolf, but– a knot.

In the bathroom, Tony splashes water on his face and waits for his burgeoning erection to go down enough to piss comfortably. He paces, ranging back and forth from sinks to stalls to urinals and back.

His pheromones seem so potent in here. Has he calmed down? It’s so hard to tell. The fans in here are too weak to cycle his scent out and he winces guiltily when a cat omega comes in and gives him judgy eyes.

Even with human eyes and features, felines seem to give the best judgy faces.

Tony leaves before the cat can say anything. His dress pants are smooth in the front, not displaying the roiling arousal and general horniness that still kicked off like a drumbeat in his veins.

And that’s the most important part.

Tony slides back into his seat and forces his ears and tail into neutral instead of telegraphing his interest like before. He could control himself. He would control himself.

For Peter.

“Are you done? I can get a bag for the rest.” Tony’s capable of eating more but he’s not actually hungry anymore. Well. Not hungry for food, at any rate.

Peter's so focused on his phone, heart beating loud in his ears, that he doesn't realize Tony's returned.

The sound of the wolf's voice startles him so much that he fumbles with his phone in an attempt to close the browser.

He doesn't succeed.

Tony watches the bunny’s attempts to close out of whatever browser he was in. His ears perk up in excitement, not wanting to invade his privacy but still curious as hell about what could possibly get his bunny date to panic so badly.

He’s eager to see what’s on the screen. Wants to look so bad, but doesn’t want to pry.

What does happen is that Peter’s sweaty palms allow the phone to slip and combined with his attempt to smash the home button, it ends up dropping to the table. Fortunately, it lands on one of Tony's burgers and goes skidding instead of smacking into the table.

Unfortunately, it ends up being closer to Tony than to Peter.

Tony’s eyes track it’s progress, watching to see where it goes so he can catch it on the off chance it goes off the table (unlikely but he’s seen phones launch farther before) but mostly to try and catch a glimpse of what the screen looks like.

He’s never denied being a nosy little shit sometimes.

It lands screen-up, a full blown HD picture of wolf genitalia zoomed in. Specifically at the base because Peter was just so damn curious that he couldn't help looking.

There's a big, fat juicy knot. On his phone. In front of the wolf he just met and has a serious crush on.

💗💗💗

Mads 💗: this is how that scene happened:

Mads: … imagine if…

Keyz: 👀

Mads: I'm doing it. 😏😏😏

Keyz 💖: Heh ;)

#keyz fic #starker #intersex omega #ABO #Alpha Tony Stark #Omega Peter Parker #Bunny Peter Parker #Wolf Tony Stark #sweet fools in love #fluff #sweetness #softness #bunny!peter #wolf!tony

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nancypullen · 6 years ago

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You Are What You Eat

Every Saturday I plan meals for the coming week. I survey what’s in the cupboards and frig and decide what needs to be used up and what I can do with it. Then I make a list of items needed to turn those ideas into meals. Next on the list comes lunch items for days without leftovers, breakfast staples that disappear every week (eggs and turkey bacon), and finally any cleansers or household items that are depleted. I Know I’m not the only one who goes through this weekly ritual, and I’m also not the only one who gets really tired of it. Americans are planners and hoarders, and that has served us well in times of want - but just once wouldn’t you like to be the French woman who strolls the fresh markets every day, deciding what sounds good for dinner? Imagine a beautiful filet of something, a loaf of freshly baked bread, vegetables just pulled from the soil, and a fragrant bouquet of flowers in hand as you walk beside the Seine. My reality is pushing a metal cart through a crowded Kroger with a list in one hand and coupons in the other. Even worse, I find myself taking the easy way out more and more - and getting into a serious food rut. Even yummy recipes like these eggplant cutlets (to die for! ) http://jessicaseinfeld.com/recipes/eggplant-cutlets-with-tomato-and-mozzarellar get old if you make them too often. Also, we eat a lot of salads. Taco salads, salads with grilled chicken, chopped salads, spinach salads,etc - we eat ‘em. But when it is bone chillingly cold, no one craves a salad. Well, I don’t , I want something warm and comforting. Unfortunately, most comfort foods are not particularly healthy. I’ve made veggie frittatas, weight watchers soups, and roasted more chickens than I can count. I’m bored. And when I’m bored I start craving a big, juicy hamburger and some french fries that clog my arteries. Not good. We rarely eat red meat, though I did put it in this week’s rotation. Maybe my body is just trying to tell me something - that every now and then we need to be a caveman and eat the red stuff. We have cut way back on pasta (never my favorite), potatoes (probably my first love), rice (I can take it or leave it, but do like brown basmati), and bread. Bread is a weird one for me - it’s certainly not the first thing I reach for or crave. It’s really a utilitarian food around here, something that holds a sandwich together. I hardly ever make rolls or muffins. Can’t remember the last time I made a batch of biscuits, much to Mickey’s dismay. I do like a hearty, grainy, brown bread or roll. The loaf of bread that we buy could never be called hearty. It’s Healthy Life whole grain, sliced thin to cut calories - it’s basically a brown square made of wishes. Where’s the yum factor? That’s where I’m at now - is something even worth the calories if you don’t enjoy it? Or do we eat just to add appropriate fuel to our bodies and forget the yum factor? I think food has been a hobby of mine for far too long and my pants size proves it. I need to forget boredom, forget delighting my taste buds, and just focus on nourishing our bodies - even if that means salads in cold weather. Ugh. This rambling post was actually just a bit of a whine about this week’s menu. All my own doing, and all yummy, but maybe not great choices. These are the 7 dinners I planned and purchased for, we’ll eat them in no particular order - Saturday- I made ground turkey burrito bowls. These are delicious and easy. Here’s the recipe I use. https://togetherasfamily.com/turkey-taco-burrito-bowls/ Sunday - I made a sheet pan supper. This is also easy, quick, delicious, and not half bad for you. I cut up a turkey kielbasa, chop up a couple sweet potatoes, an onion, and an apple - toss everything with a little olive oil, sprinkle with salt, pepper, and cinnamon. Bake at 400 until sweet potatoes are fork tender. Monday - I made Boca Burgers and roasted cauliflower. Boca Burgers are my go-to when I have forgotten to thaw something or I’m lazy. Quick to heat from frozen in a skillet, pop ‘em on a whole grain bun with lettuce, onion, and tomato. YUM! The cauliflower is easy peasey - chop into small florets, toss with olive oil, salt and pepper - roast at 375 for about 40 minutes. Sprinkle with grated parmesan and cook another 5 minutes or so. The rest of the week will be any of these - Chili - I use ground turkey and pinto beans in mine. I can serve this with rice, good ol’ saltines or, if I want some wife points, corn muffins. Spaghetti squash and meat sauce - Split and roast the squash, then rake out the “noodles”. Ground turkey in jar sauce this week because I had a coupon, but the best sauce is Ina Garten’s Weeknight Bolognese - easy to make and scrumptious! I actually have some turkey meatballs in the freezer, so they may end up in this meal. Crockpot Mongolian Beef - Ohmygosh, red meat! I’ll use this recipe: https://therecipecritic.com/slow-cooker-mongolian-beef/ and serve it over brown basmati rice. Breakfast for Dinner - one of my favorites! Either a frittata or omelets using up the veggies in the crisper (I have spinach, tomatoes, onion, red pepper...) or Mickey’s favorite, pancakes and bacon.

As you can see, I didn’t stick to my own rules when planning this week. There’s red meat, rice at least twice, sauce from a jar, and the possibility of pancakes. I can do better. I’ll bet I could do better it if I moved to Paris and shopped on Rue Cler. Sure, that’s whats holding me back, location. What are you eating this week? Throw some ideas at me and help me out of this rut. The healthier the better. Maybe not salads.

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olgagarmash · 3 years ago

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8 Misconceptions (And Truths) About Men’s Weight Loss

You hear so much about weight loss these days, whether you’re watching TV, scrolling through social media or talking with friends. Lots of the information about what to eat and not to eat, what to do and not to do, can be confusing or even wrong. These misconceptions discourage too many guys from trying to shed excess pounds or keep them from succeeding. The truth is that the key to weight loss for men is not a secret formula. Here are eight dieting myths and men’s weight loss tips that guys often hear, plus the facts you need to know about them.

1. Myth: I have to sweat extra weight off.

Fact: Daily physical activity is an essential part of a healthy weight loss plan. However, exercising alone without changing how you eat is not effective, according to a study, published in the Journal of Diabetes and Metabolic Disorders.1 A 185-pound guy can burn about 250 calories in 30 minutes of vigorous weight-lifting or 330 calories running 3 miles, for example.2 That’s less than half the calories in a typical fast food burger, even without the fries and soda. A combination of physical activity and a healthy diet is key to successful weight loss.

2. Myth: Skipping meals is a short cut to weight loss.

Fact: Passing on a meal can reduce your total calorie intake for the day, but it can also leave you so famished that you overdo it on the next meal. What’s more, when you eat healthy meals throughout the day, your metabolism burns calories steadily and you don’t feel hungry all the time. According to Cleveland Clinic, “Smaller, more frequent meals in your daily eating patterns also can aid in a more efficient metabolism compared to a slower metabolism when meals are skipped.” This helps you to stick with your weight loss plan and avoid the “yo-yo” effect of losing weight and then gaining it all back when you start eating normally again.3

3. Myth: To lose weight, I just have to cut calories.

Fact: All calories are not created equal. This is important when you’re trying to lose weight because you need to stay well-nourished and feeling full. Your body requires a wide variety of vitamins and minerals, as well as plenty of fiber, to keep you feeling well. An average-sized grilled chicken breast has about 275 calories, while a standard chocolate candy bar has about 250 calories.4 The chicken will give you plenty of protein to energize your day and help you build muscle. The candy bar may have fewer calories, but it provides you with little more than sugar you burn off in a short time.

4. Myth: Cutting fat out of my diet will get rid of excess body fat.

Fact: Your body needs fats to help it absorb nutrients from the food you eat. Fats also provide energy and help you feel full after eating. The key is choosing the right, healthy fats and sticking to proper portion sizes.5 “The effects of different fats on health varies. And, some fats have shown to have positive health benefits. Replace foods higher in saturated fat with foods higher in unsaturated fats,” says the Academy of Nutrition and Dietetics.6

Mayo Clinic recommends swapping oil with butter and replacing meat twice a week with fish that is high in omega-3 fatty acids. You should also pick lean meat and poultry when you’re grocery shopping, making sure to trim off the excess fat and skin.5 The Academy of Nutrition and Dietetics suggests eating a balance of polyunsaturated (such as omega-3s) and monounsaturated fats. To get in your omega-3s, choose fatty fish, walnuts, chia seeds and eggs. Stock up on nuts, olive oil, avocados and peanut butter for monounsaturated fats.6

5. Myth: A no-carb diet is best for losing weight.

Fact: Carbohydrates are essential to a healthy diet. That’s why the United States Department of Agriculture (USDA) dietary guidelines recommend that carbs make up 45 to 65 percent of your total daily calories.7 But as with calories and fats, not all carbs are like. SmartCarbs are nutrient-rich and low on the Glycemic Index, so they’re less likely to cause your blood sugar to spike. SmartCarbs are digested slowly because they’re high in fiber, helping you feel fuller longer. Whole grain rice, pasta, cereal, fresh or frozen fruit and starchy veggies like beans, corn and sweet potatoes are all SmartCarbs on the Nutrisystem for Men weight loss plan.

6. Myth: Snacking slows down weight loss.

Fact: Eating snacks during the day helps you maintain energy between meals and curbs your appetite, which can prevent you from overeating at the next meal. What you choose to snack on (and how much) is key to your weight loss success. Snacks can either support your weight loss or sabotage it, so be sure to avoid treats that are high in saturated fat, sugar and sodium.8 The ideal snack has lean protein for energy and plenty of fiber to help you feel full until your next full meal.

Nutrisystem for Men plans recommend three snacks each day. You can find a wide range of snack choices on the Nutrisystem menu that can satisfy just about every craving. When putting together your own Flex snacks, consider combinations such as apples and almond butter, whole grain crackers and low-fat cheese, or hummus and raw vegetables. Click the link below for some healthy snack inspo!:

7. Myth: You can lose weight just by eating “diet,” “light” or “lean” foods from the grocery store.

Fact: While Nutrisystem recommends choosing low-fat dairy products and lean meats, eating these foods alone is not a surefire way to lose weight. They are a piece of a larger puzzle, as a healthy and balanced weight loss plan includes a variety of foods. According to the Academy of Nutrition and Dietetics, “Your body needs the right nutrients to fuel it throughout the day. The best way to get what you need is to enjoy nutrient-rich foods from a variety of food groups.”9 The Nutrisystem for Men meal plan provides balanced nutrition, combining healthy fats, lean proteins, dietary fiber and smart carbs with all the best vegetables.

8. Myth: Certain foods such as the grapefruit, celery, flax seeds, or goji berries have “miraculous” weight loss powers.

Fact: The research on this is as clear as can be. No specific foods have special powers to help you shed pounds. A diverse and balanced diet is the only healthy way to lose weight and keep it off. You want to build your meals with lean protein (PowerFuels), SmartCarbs, healthy fats and all the non-starchy vegetables you want. The good news is you don’t have to be stuck in a rut of eating the same things every day. Rather, you can enjoy just about any of your favorite foods by choosing healthy ingredients and appropriate portion sizes.

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4429709/

https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities

https://health.clevelandclinic.org/how-small-frequent-meals-can-help-athletes-keep-energy-high/

https://fdc.nal.usda.gov

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550

https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/choose-healthy-fats

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705

https://www.hsph.harvard.edu/nutritionsource/snacking/

https://www.eatright.org/health/wellness/your-overall-health/back-to-basics-for-healthy-weight-loss

source https://wealthch.com/8-misconceptions-and-truths-about-mens-weight-loss/

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nelliievance · 3 years ago

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Transitioning to Healthier Eating- Advice From a Mediocre Cook

There are a lot of good books on healthier diets like whole-food plant-based (wfpb) with recipes. You can also find a lot online, such as by googling “oil free veggie burger recipe”. All of which is great if you are good cook. But I am here to testify you can do this anyway if you’re not (most assuredly not, in my case).

It can be daunting if you’re not a good cook. I’m sure anyone who’s cooking-challenged and tried any new dietary change has encountered this. You have to go to the store, get ingredients including spices you never heard of, and not you’re not sure how it’s gonna turn out. I’ve been there, many times. And for me it usually turn out poorly. This is not specific to WFPB, as I’ve managed to screw up recipes from various cuisines. What finally worked for me was “semi-homemade” cooking, made famous by Sandra Lee. A good is example are the famous Campbell’s “back label recipes”. Buy a can of soup, throw in a couple of ingredients from the recipe, and it comes out great. I have found this translates really well to WFPB, but you start with a more healthy brand, like say Amy’s or Dr. McDougall’s soup.

This soup, with some Trader Joe’s “beefless ground beef” thrown in, makes a hearty stew

Another tip is to change your mindset. We’re used to think of a main course and side dishes. I tried being a vegetarian when I was 18 (described in My Eating Story), when my grandma would cook for me she had no vegetarian recipes in her repertoire, so she simply served me the side dishes. That’s actually not a bad idea. Think of your meal as just lots of side dishes. Or a casserole, chef’s salad, stir fry, or one pot meal.

If you have meat-based versions of any favorite dishes, the easiest way to start is with all the “faux” meat alternatives now available. Beyond Burgers and Impossible Burgers and the like are definitely overly-processed foods. But there are healthier versions, like Amy’s or Dr. Prager’s veggie burgers, or “beefless ground beef” from Trader Joes. Tofurky products are also pretty good, but they’re pretty high in fat. Anyway, this is just a transition.

After you’ve got “semi-homemade” recipes like this that, then you can start looking for ways to make your own veggie burgers from scratch, and work them into the recipes instead.

I also love lots of fresh fruit. Don’t be afraid of fresh fruit, it’s processed foods like high-fructose corn syrup that are bad, not the natural fructose in unprocessed fruit. And I eat veggie snack foods like grape tomatoes, carrots, and peppers.

And potatoes. Potatoes have been demonized by low-carb authors and it’s kind of in the cultural mindset now that they make you fat. That’s not been my experience. They are to the left of Chef AJs “red line”. Baked potatoes were found by researchers to have the highest satiety of any food tested (they keep you from getting hungry again the longest amount of time). Not convinced? Read Spud Fit, about Andrew Taylor who lost a lot of weight and kept it off eating nothing but potatoes (and some condiments). French Fries and baked potatoes loaded with butter or sour cream are not good for you, oil-free oven-fries are fine.

I’m also a fan of smoothies. I start with a healthy plant-based powder like “Orgain Protein and Superfoods“, throw in some almond milk and frozen fruit, then sneak in some greens. By rotating type of fruit and greens I get a lot of variety of plant-foods, as suggested by Dr. Will Bulsiewicz in Fiber-Fueled. I remember a trick I learned at “Jamba Juice”: If you asked them to throw kale powder into your fruit smoothie, it turned it green but did not spoil the flavor. I’m able to do that at home, by starting out with a smoothie made from frozen fruit. Throwing in some greens changes the color but it still tastes good. If you’re worried about overdoing raw greens, you can always cook them first and cool them in the frig before adding them.

I even used smoothies for more than a week in a row as a transition to reset my taste buds. Andrew Taylor recommended this idea in Spud Fit. He knew things get easier after your taste buds change but you have to fight off cravings during the transition. Temporarily narrowing your food choices helps with the transition. He chose potatoes as the food to concentrate on because he knew they were satisfying. He figured that would be easier if he stuck to as simple as possible, and you can’t get much simpler than potatoes only.

I did a similar thing while transitioning, but with smoothies. They worked especially well for me because they are low salt, and my palate was accustomed to too much salt. After doing this for over a week, when I went back to “real food”, my taste for salt had diminished.

Regardless of what you do to get through the transition, I will add my voice to those assuring that it does get easier, because your taste buds will adjust. Soon healthier foods start tasting delicious. Fruit becomes by itself a sweet dessert.

Freedom From Cravings

I also found it helpful in the beginning to set the hard and fast rule of no unplanned between meal snacks. And I had to preplan what I was going to have for each meal. I don’t mean way in advance, I could do it right before the meal, like “OK for dinner I’m having soup and crackers, a side of corn, and watermelon for dessert”. Then after I’d started eating, I wasn’t allowed to change my mind and add something else. And “no junk, no exceptions, no negotiations” was my affirmation.

While adhering to this, I was looser about trying to be plant-based, but strict about junk. I also was generous in my “pre-planning”, I wasn’t emphasizing losing weight during this period, only getting free from cravings. I found after doing this strictly for about 10 days, this more structured way of eating got established, and the little voice was no longer there trying to lead me down the path of temptation. After that, it was easier to also transition to being eating more plant-based.

Transitioning to Healthier Eating- Advice From a Mediocre Cook published first on https://steroidsca.tumblr.com/

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olisticacbd · 4 years ago

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The Ultimate Guide To The Ketogenic Diet For Beginners

Have you tried different fad diets? Do you often starve yourself but every time end back to the same square? Well, if so, then you must give a try to the keto diet. It's simply an amazing low-carb diet that will strip the fat rapidly.

If you have diabetes and want to lose weight, the keto diet is worth trying. Alongside it also helps you improve your health and battle against serious diseases such as cancer, Alzheimer's and epilepsy.

Let's go straight to the comprehensive guide to the ketogenic diet.

What is the keto diet?

The keto is a low carb diet that is much similar to the Atkins diet. It supports the idea of getting more calories from fats instead of carbohydrates. This reduced intake of carbs enters the body in a metabolic condition known as ketosis.

As a result of ketosis, the body rapidly melts fat reserves for fueling. When it enters the liver, it converts the fatty acids into ketones, which cross the blood-brain barrier and provide a significant amount of energy to the brain.

The ketogenic diet is also involved in lowering blood glucose and insulin levels, which provides tremendous health benefits.

What are the types of keto diets?

Here are the few important types of ketogenic diet;

1. Standard ketogenic diet: This type of diet focus on the consumption of the diet containing high fat (70%), moderate protein (20%) and very low carbs (10%) content.

2. Cyclical ketogenic diet: This is a diet that includes portions of high carbs. You can follow the ketogenic diet for five days and high carbs diet for two days in a week.

3. Targeted ketogenic diet: This diets benefits you with the high carbs intake around the exercises or workouts.

4. High protein ketogenic diet: This diet is much like the standard ketogenic diet but involves more proteins.

The recommended ratio is

5% carbs

35% proteins

60% fats

However, greater researches are conducted on high protein ketogenic diets. Although targeted and cyclical are more sophisticated methods but are suitable for athletes and bodybuilders.

What does ketosis mean?

Ketosis is a metabolic state in which fat melts to provide most of the energy for the body.

This happens when you have limited glucose access, which is mostly the preferred source of fuel for the body.

To start ketosis, one must have to strictly follow a ketogenic diet.

Generally, this needs 20 to 50 g of carbs per day and adds more fat-rich foods, including meat, fish, nuts, eggs and essential oils.

Another important thing for ketosis to begin is the moderate intake of proteins.

However, if consumed in a larger amount, the proteins break down into glucose and disrupt the switching of your body to ketosis.

Nowadays, the frequently used method of weight loss is intermittent fasting.

This method also aids you to enter into ketosis. Intermittent fasting is of different types, but the most preferred way is to limit the food consumption for 8 hours and practice the fast for 16 hours.

To determine whether your body started ketosis or not, blood, breathe, and urine tests are highly preferred.

Some of the symptoms that show the formation of ketone (ketosis) in your body are as follows

Frequent urination

Loss of appetite

Dry mouth

Increased thirst

Ketosis is safe for many people. But still, if you want to know more about it, you can find detailed info about ketosis on this article. What is ketosis - is it beneficial or not.

Is the keto diet effective for weight loss?

A ketogenic diet is the most suitable method to drop a large amount of weight in a limited time. Several types of research suggest that the keto diet is a low carbs diet that reduces the risk of developing different diseases.

Is it promising? Yes, of course, you can eventually lose a significant amount of weight without tracking your calorie intake. It also results in a decrease in the diastolic blood pressure and cholesterol (bad) levels.

For more details on the keto diet for weight loss, read this article.

Is the keto diet beneficial for diabetics and pre-diabetics?

Diabetes is an ailment that occurs due to impaired insulin function, elevated blood glucose level, and metabolic changes.

The keto diet may eliminate excess fat, which has a close association with pre-diabetes, type 2 diabetes, and different metabolic syndromes.

According to a study, the ketogenic diet can enhance insulin sensitivity by almost 75%.

Another study reveals that the keto diet significantly loses weight and helps manage the blood sugar level, which ultimately lowers hyperglycemic medications intake.

For more information, about managing your diabetes with keto diet read the following article:

==> Diabetes and Ketones - Symptoms, Testing and Treatment.

Other health benefits of the ketogenic diet

The keto diet has been linked with various mental health benefits like epilepsy. Beyond the weight loss, the keto diet may also help you with various incredible health benefits.

Heart health:

Keto can help lower the risk factors such as increased HDL cholesterol, improvement in blood pressure and lower blood glucose level.

Cancer:

The anti-tumor effects of the ketogenic diet have also been revealed recently.

Alzheimer's disease:

The keto diet may also improve cognitive functions and slow down Alzheimer's disease progression.

Epilepsy:

According to research, the ketogenic diet can reduce the episodes of seizures in epileptic patients.

Parkinson's disease:

Although more research is required, a study suggests that the diet stimulates the breakdown of proteins and manages Parkinson's disease.

Polycystic ovary syndrome:

The keto diet can also lower insulin levels, which play a significant role in controlling polycystic ovary syndrome.

Traumatic Brain injuries:

According to the studies, the diet could also lower the outcomes of severe brain injuries.

But Remember that the researches in most of these areas are still insufficient.

What kind of foods should you avoid?

Foods rich in carbs are prohibited during the keto diet.

Such food intake should be reduced;

Sugar-rich foods: fruit juices, ice creams, smoothies, cakes etc.

Starchy foods: rice, cereal and wheat-based products.

Fruit: all types of fruits and only a small portion of strawberries or cheery is allowed.

Legumes: kidney beans, peas, lentils, chickpeas etc.

Tubers: potatoes, carrots, sweet potatoes etc.

Low-fat foods: mayonnaise and salad dressings.

Sauces and condiments: ketchup, barbecue sauce, honey mustard etc.

Unhealthy fats from processed vegetable oils

Alcohol and diet free foods products like syrups, sweeteners, sugar-free desserts, puddings etc.

What type of food must you eat?

Here is the must-have list of foods for the ketogenic diet:

Meat: beef, mutton, chicken, turkey, ham etc.

Fish containing fats: trout, tuna, salmon and mackerel

Eggs: Whole eggs or pasteurized eggs

Cheese and butter: unprocessed cheese and heavy cream

Healthy oils: Coconut oil and extra virgin olive oil.

Nuts: peanuts, almonds, flaxseeds, walnuts etc.

It's perfect for consuming all of these foods; however, for tons of recipes, check out our keto recipe eBook or video keto recipes.

Tips and tricks for the keto diet

Although, initially, the keto diet might seem tough. It may seem difficult to keep up with the specific diet plan, but here are some tips and tricks that may help you.

The key to a useful keto diet is thoroughly reading the fats, carbs, and proteins in the food labels. This exercise will help you to pick your favorite fat-rich foods.

Eating in restaurants offering keto-friendly meal options can help you to stick to your diet.

Different food blogs, magazines, and cookbooks are widely available that share keto-friendly recipes and customized meals.

==> To get your custom menu, click here.

Prefer healthy frozen keto foods when you don't have much time.

When you go out to a social gathering or visit your friend's place, you can also take your home-cooked keto meal.

Tips for eating out

Most restaurants prepare keto-friendly meals. They offer different types of fatty fish and red meat.

Egg-based dishes like omelet and bacon are also good options.

Another great choice is bun-less burgers. You can replace the French fries with boiled veggies or avocados.

In dessert, berries with cream and mixed cheese board are the best choices.

What are the side effects of the keto diet?

Although the keto diet is safe but initially, most people experience some of the side effects. Here are the few most reported side effects.

Diarrhea and vomiting

Constipation

Less common side effects are:

Mental abnormalities

Sleep apnea

Low exercise performance

Nausea

To lower the risk of side effects, you can stick to the low carb diet initially. This will train your body to melt fat alternative to carbs.

Final verdict

Ok, now you have got the detailed ins and outs of the ketogenic diet. Conclusively, the keto diet demands you to lower your carbohydrate intake and, in turn, raise the consumption of fats.

The purpose is to utilize the fat stores instead of sugar as energy. It boosts your metabolism and keeps you charged until the next meal.

However, if you are a sportsperson and want to increase your muscle mass, the keto diet might not be sustainable.

For further details related to the keto diet, seek the recommendations of your doctor.

This Article was originally posted on https://hr.olistica.co on February 16, 2021

#weightloss #lose weight #keto #ketofood #low carb diet #keto recipes #healthy #healthy eating

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wineviral · 4 years ago

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7 Myths About Weight Loss You Always Thought Were True

“Losing weight” is one of the most confusing ideas in our culture. It seems like everyone wants to do it, but everyone has different ideas about what works.

This has led to many myths about losing weight that are completely wrong. In fact, not only are these ideas wrong, but some could cause you to gain weight instead of lose it.

This is not just a superficial problem. The benefits and signs of burning fat include everything from increased creativity to reduced depression and less fatigue.

So, if you want to improve your mental and physical health, it’s best to separate fact from fiction. Here, then, are the fake facts and myths about fat loss for women you thought were true!

1. You need to avoid fat

Of all the fake facts, what is number one? The idea that you need to avoid eating fat whenever possible.

Countless low-fat diets are based on the idea that less fat makes it easier to burn calories and lose weight. But your body actually needs that fat for energy, and fatty foods can help you feel fuller for longer. Fats in foods also help with reducing inflammation and stimulating the mind as “brain food.”

Not all fats are created equal, though. Stick with unsaturated and low-percentage fats if you’re interested in losing weight.

RELATED: 5 Habits That Will Help You Lose Weight

2. Carbs are the enemy

You can’t throw a stick without hitting some new no-carb or low-carb diet. And this has caused plenty of people who want to lose weight to swear off carbs forever.

If you’re constantly munching on carbs, it’s true that reducing consumption may cause weight loss. But that is more a matter of reducing your overall caloric intake than any magic about ditching carbs.

And some carbs (including whole-grain bread, fruits, veggies, oatmeal, potatoes, and brown rice) are a cornerstone of a healthy diet. They provide the fiber you need while also making your body feel fuller for longer. The fuller you feel, the less you’ll snack throughout the day!

3. You can target weight loss in one area of your body

Where do most weight loss myths come from? As you might expect, most of them come from someone trying to sell you something. And one of the biggest myths (fueled by countless infomercials) is the idea that you can target weight loss in just one area of your body.

This idea (also called spot reduction) is obviously tempting. For example, many people would love to target fat loss around areas like arms and bellies, but that’s not how weight loss works. You’re going to lose fat in different areas first based on your genetics, and no amount of special diets or exercises can change that.

On the bright side, you can target certain areas for muscle tone, if not weight loss. You can build and tone your muscles, although your hard work may be buried under a layer of fat until you lose the excess weight.

RELATED: Understanding Weight Fluctuations & Erratic Numbers On The Scale

4. The right foods burn fat

What’s the biggest lie anyone has ever said about a particular food? Just three little words: “It burns fat.”

The idea that food literally burns fat is a kind of magical thinking. Who wouldn’t like the ability to eat a certain dish and just watch those pounds melt off?

With that being said, some foods are better for weight loss than others. That’s because some foods do things like make you feel fuller for a longer period of time. Ultimately, combining a balanced diet and exercise are the only ways to consistently lose weight.

“Magical” weight loss tricks like so-called fat-burning creams, fat-burning drinks, and fat-burning essential oils fall into this myth category as well.

5. Healthy food makes you lose weight

That brings us to a related myth: that “healthy” foods inherently help you lose weight. But that’s simply not true, and how we define “healthy” food is something of an open question.

The reason is that it all comes down to calories. You might think a salad is certainly healthier than a burger. But a McDonald’s salad, along with salad dressing, actually has more calories in it than a Big Mac!

As we said before, the key to healthy food is feeling fuller for a longer time and ultimately reducing how many calories you consume. And foods high in calories (even “healthy” foods) will hurt your weight loss plans instead of helping them.

RELATED: 9 Things That Happen To Your Body When You Eat Avocados Every Day

6. Cardio is king

It’s an open secret that exercise is an important part of losing weight. But there are plenty of exercise myths out there. For example, plenty of people believe that cardio is the most effective way to burn calories.

Don’t get us wrong: getting at least 10,000 steps a day and throwing in some running sessions is a solid way to burn calories. But if you really want to watch calories burn off, you need to take up strength training. For this reason, fat-burning chest workouts like rowing or swimming are great.

This training develops more muscles throughout your body. And the more muscles you have, the more energy your body uses to maintain those muscles. That means you’ll burn more calories more efficiently, even when you’re doing no exercise at all!

Having more muscle even translates to burning more fat while you sleep, because muscle burns more calories at rest than fat. For fat-burning exercises at home that also build muscle, you can try investing in a rowing machine.

7. Juice detox is effective

Juice detoxes are the latest health craze sweeping from coast to coast. And proponents of juice detoxes love to claim that you will naturally lose weight while enjoying a healthier “de-toxed” body.

It’s possible that a juice detox could help you lose weight, but that’s only because you’re reducing how many calories you consume. And juice detoxes can be dangerous because they hurt your metabolism. This means you may pack the pounds back on as soon as you get off the juice diet.

Adding insult to injury, these detoxes don’t actually remove any toxins. So they are basically nothing more than a disappointing crash diet that can lead to long-term weight gain.

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anamorales · 4 years ago

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Eats of lately and getting back to basics

Hi friends! Happy Tuesday! We’re back in town after an amazing trip to Colorado. I’ll share a recap and pics tomorrow but I wanted to say thank you to those of you who sent recs my way. You guys always have the best hiking and restaurant suggestions! Liv is back in school (one day a week….) which has been a little bit of a blessing and a curse. She was so excited to see her beloved friends, but she said the constant social distancing reminders made the day feel awkward.

For today’s post, I’m sharing some food and meal ideas + a little update. Over the past three weeks, I’ve been focusing on getting my nutrition back in gear a little bit. With 2020 life, I’ve put nourishing myself on the back burner. Sometimes, my Daily Harvest was the only significant produce I’d get on a given day. After being home for so long, I was just sick of food. I was sick of cooking every single meal (takeout twice a week) for months on end, and cleaning up afterwards. I felt blah and uninspired, so after making food for the girls and cleaning it up, we were right into the distance learning and chores of the day fun without taking much time to prepare a complete meal for myself. (For the record, the girls have had homemade waffles, pancakes, omelets, oats, fruit, or French toast every day since March and are pretty pumped about it haha. The good news is that I love cooking for them, but not for myself.)

With the lack of fresh food for myself, I started to feel slow. I know I feel better when I have more produce in my life and take the time to cook “real” meals with nutrients and protein. So, I reached out to my friend Karen, who owns the the local gym, Telos, to see if she’d help me put together a more structured meal plan. This way, instead of staring at the fridge blankly, I had some new and exciting ideas in my routine and it would guarantee that I was properly fueling myself. (It’s funny because I KNOW how to do all of these things, but I think I also needed someone to *care* if that makes sense.)

So for the past few weeks, I’ve been focusing more on my nutrition and think it’s made a huge difference. I feel more powerful during my workouts, and I also don’t feel hangry at random points during the day. Also worth mentioning here that I still live my life. We ate so much amazing food in Colorado, which also gave me some new recipe creation inspo for the blog!

Here are some of the things that I’ve been enjoying:

Breakfasts:

Egg scrambles with VioLife feta and a side of fruit

Oatmeal with protein powder, chia seeds, maca, berries, and nut butter

Paleo waffles with protein fluff and berries

Smoothies with protein powder, pineapple, spinach, almond milk, and chia seeds

Lunches:

Salads with lots of chopped veggies and a protein (like tuna or salmon burger)

Leftovers. This seems so obvious, but it’s been an awesome tip! I just make extra dinner and have the leftovers for lunch the next day. This is perfect because they’re already made and I don’t have to do more cooking.

Turkey deli wraps with hummus and lots of veggies

Buffalo chicken salad

Buddha bowls! Lots of veggies, brown rice, chickpeas and/or edamame, and some kind of tasty dressing or sauce

Dinners:

The dinners have been the best part about asking for meal ideas. Trying new things has made me more excited about cooking, so cooking dinner at the end of a long day doesn’t feel so blah. Dinners have to be family-friendly that the kids and Pilot will enjoy, so these have all been home runs.

Shrimp grill basket: the girls went crazy for this one. It was tons of different veggies (sweet potato, zucchini, squash, onion, bell peppers), shrimp, chicken sausage, lemon juice, tamari and garlic

Honey butter salmon with roasted veggies

Turkey chili (I also made cornbread for the crew)

Sweet potato chicken pad thai

Sheet pan meals, like sausage, onion, peppers, and broccoli all cooked together in a sheet pan

Burrito bowls with chicken, beans, veggies, and guac

So there ya go! Sometimes all ya need is a little outside dose of inspiration.

What are some breakfasts, lunches and dinners that you’re loving right now?

Some of my standby healthy breakfast, lunch, and dinner ideas are in this post.

Gina

The post Eats of lately and getting back to basics appeared first on The Fitnessista.

Eats of lately and getting back to basics published first on https://immigrationways.tumblr.com/

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olgagarmash · 3 years ago

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1. Myth: I have to sweat extra weight off.

2. Myth: Skipping meals is a short cut to weight loss.

3. Myth: To lose weight, I just have to cut calories.

4. Myth: Cutting fat out of my diet will get rid of excess body fat.

5. Myth: A no-carb diet is best for losing weight.

6. Myth: Snacking slows down weight loss.

7. Myth: You can lose weight just by eating “diet,” “light” or “lean” foods from the grocery store.

8. Myth: Certain foods such as the grapefruit, celery, flax seeds, or goji berries have “miraculous” weight loss powers.

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4429709/

https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities

https://health.clevelandclinic.org/how-small-frequent-meals-can-help-athletes-keep-energy-high/

https://fdc.nal.usda.gov

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550

https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/choose-healthy-fats

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705

https://www.hsph.harvard.edu/nutritionsource/snacking/

https://www.eatright.org/health/wellness/your-overall-health/back-to-basics-for-healthy-weight-loss

via Wealth Health

#IFTTT #Wealth Health

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abiteofnat · 7 years ago

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IN HONOR OF THE VICTORIA SECRET FASHION SHOW, HERE ARE SOME PHOTOS OF PIZZA AND A DOSE OF BODY POSITIVITY...

Because when you’re in sweatpants, writing this from bed, it’s only right to be daydreaming about having a six pack and eating total junk food. But like, the classiest and MOST elegant junk food found in hip restaurant atmospheres. And I may have just polished off a full meal from one of these places post-workout twenty minutes ago... not looking like that. Not even close. But that’s the best part! I love getting my sweat on and then eating 5x the amount of calories I probably burned off because self-care is in the eye of self, so if you want to skip the workout go ahead and enjoy surfing Door Dash babyyy. I take “everything in moderation” to mean “everything that makes you happy and then also maybe a carrot” so as long as your happiness comes first, sometimes with a side of cake, that’s all that matters. I ate a large order of sweet potato fries without breathing and only regret it a little because I keep burping truffle aioli! Now that we’ve determined the best food for you is the food you love, let’s jump in.

I have YET ANOTHER spot to seek from the West Loop *cue echoes of “anotha one, anotha one” as well as a new Lakeview favorite, and wowie if you’re into all-American cuisine this is the post for you. In typical Natalie fashion I decided to celebrate the end of graduate school finals for a week straight and tried to see as many of my friends and eat as much as I could before everyone scattered for winter break/ to do important family things, which led to a lot of indulgent meals and alcoholic drinks. And while I’m not usually one for bar food or “American” cuisine because it’s rarely vegetarian friendly unless I want a salad or three different types of fried things- CORRECT pizza and a good veggie burger can sway me. What is “correct pizza” you ask? Don’t get me started on my deep dish pizza rant... it’s fuckin blasphemy. What the fuck is deep dish pizza. Who, why, what needs to eat that?!?!? Lou’s thin crust is perfection and yes, I will fight you on this, so let’s tango you “Chicagoans” who take your parents for deep dish the minute their plane lands for a visit.

Mental note- don’t be so evil over your blog. Noted.

Place with the “correct pizza” is Parlor Pizza Bar on Green St., and it’s one of the coziest, most welcoming pizza parlors I’ve ever been to. By day expect a spacey warehouse filled with sleek wooden tables and chairs, a large bar in the middle ready for a 2 p.m. beer, and two giant pizza ovens roasting away in the back. In the summer there’s outdoor seating and they seem to have endless amounts of tables- this place is HUGE, and therefore LOUD. So by day, head here for an excellent lunch combo deal to share with friends and enjoy a lazy afternoon or while on the way to a sporting event. By night, it becomes dim-lit, shockingly intimate, and alive with the out-and-about foodies of the city. It’s high-caliber pizza for happy hour-turned-dinner, beautiful salads and appetizers to share with a date, and the added bonus of watching the magical pizza men putting together these one-of-a-kind pies. Which brings us to the main event- forget my amazing friend I got to catch up with! I came for the pizza, bitch! (Just kidding, Lauren I love you!)

I chose the “Save The Last Ranch” pizza and it was by far one of my favorite pizzas. As stated earlier I have a thing for truffle, and this pizza was SLATHERED in a black truffle ranch that played too well off the juicy broccolini and the sharp fontina cheese, melted over a chewy yet bubbly crust and sprinkled with red pepper. All those flavors come together in an orchestra of spice, richness, and a crisp bite of vegetable to keep it from being ranch fondue. It’s incredible. It is so much to handle, but in the best way, unless you hate truffle because in that case you will despise this pizza. ME? Bathe me in truffle ranch... mmmmmmhm.

Lauren, the classiest girl I know, wanted to go for something a little more tempered so we got the always-delicious Margherita pizza that still gave 110% on flavor, freshness, and texture. The sauce was sweet with a kick of chili flake, the cheese was soft and creamy but with that ridiculously sexy firmness to sink your teeth into that you want from pizza, and when you add some sprinkled parm on top it’s just decadent. If you’re frightened by the crazy za’s, stick with the classics!

SO. If that’s not enough carbo loading for you to chew through, try DMK Burger Bar in Lakeview right off the Wellington stop and order every single type of french fry they have. I wanted to go and celebrate doing pretty damn well in one of my classes so my girl Luzi agreed to eat through the menu at 9 p.m. with me, bless her soul for waiting, and I immediately ordered a margarita which was delivered in a gigantic glass that was 80% tequila which spiked a deep hunger within. I see what you’re doing there, DMK.

My choice was the #8 with two veggie patties, and it was your standard composition of butter pickles, lettuce, tomato, slaw of some kind, aged cheddar, and secret sauce all piled on the most delicious burger bun I’ve ever had. It’s sweet and puffy but dense and holds it’s shape, and the best thing I can compare it to is a Hawaiian dinner roll. Umf. The first bite took my breath away, and while veggie burgers are usually pretty good this one is just like DAMN. It’s thick, filling, and perfect with the crunch of ice burg lettuce and a meaty tomato slice. I also got the “Angry Fries” which are sriracha-mayo coated french fries topped with more spices and some green onion, and they were definitely best eaten with a fork and paired with the marg. Some sugary drank and a forkful of saucy, spicy fries? Ain’t no celebration is better celebrated than with that. That burger is exactly what I ordered tonight... I am one chubby lil burger baby right now. FANTASTIC. (Oh, and the sweet potato fries were excellent! They come with a lemon tabasco aioli.)

The menus at both these places are jam-packed with super unique items and a whole lot of things I can’t wait to go back and try, but like I said earlier “bar” food is super meat heavy so a lot of the choices wouldn’t be prepared how they were dreamed up if I deleted half the ingredients. Meat eaters, go out and please eat all the yummies that Parlor Pizza and DMK have to offer, and for the love of God order the parm-truffle fries at DMK because they are delightful.

Alrighty friends, hopefully this fuels your weekend food adventures! I’m off to NYC for a 72 hour adventure... my favorite :) Send suggestions where I should go eat Monday when I’m on my own for a couple hours!

Until next time, Happy Eating!

-Natalie

#food #food blog #chicago #all american #pizza #burgers #fries #vegetarian #dinner #truffle #bar #bar food #beer #west loop #lakeview #trending #foodie

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blackbrian6-blog · 6 years ago

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Super Soy Me - North Bay Bohemian

Like any typical chump, I planned to start an ambitious new diet on New Year's Day. Fine, the day after New Year's Day.

The diet was strict, but had just one simple rule: Eat food, mostly frozen, as much as I want, on a $100 per week budget. And here's the kicker: Eat only food that's made by Amy's Kitchen, the privately held natural foods manufacturer based in Petaluma. Yes, it was a bold plan.

Day 1: I load a frozen, gluten-free tofu scramble breakfast wrap in the microwave oven, starting the day's calorie count at 300. At lunch it's a chili mac bowl, 420 calories, and later a spinach pizza pocket sandwich, 280 calories. Dinner brings a longtime favorite to the table; veggie loaf with mashed potatoes, peas and carrots. But those 340 calories don't feel like enough, so I round out the evening with a spinach pizza snack, and 380 additional calories.

Day 2: I'm a little hungover. Ugh, what happened?

The Perils of a Cruelty-Free Diet

I'm on this diet partly to see if man can live on Amy's alone. While it's a controlled experiment, it's not an inhumane experiment, so I did not forswear the enjoyment of a few glasses of wine with dinner, before dinner, or after dinner. Besides, eliminating the beverage variable might have skewed the results, right? Instead, I opt for certified organic wine, in the spirit of Amy's Kitchen, whose listed ingredients are nearly all prefaced with "organic," save the sea salt and black pepper.

The problem: after unpacking five frozen meals from five cardboard cartons, I'd only packed in 1,720 calories on that first day. No doubt the wine hit a little harder because that's well below the 2,000 daily calories that nutrition labels are based on, or the recommended 2,400 calorie diet of a moderately active male of my age, and weight.

Ah, that weight. The other reason for the diet was to lose a little of it. I demur from saying what that weight is, lest some readers then wish to knock me around a bit, but suffice it to say that I feel like the image of some kind of corpulent, late career Orson Welles. (More like Audrey Hepburn, remarked a more portly friend a few years back. That smarts a bit, but then again—such style!) What's that about body image self-acceptance? Stuff self-acceptance in a cheeseburger. I demand to get back that flat belly that I haven't seen since age 29, and I'll try any diet in that service. The allure of Amy's is the quick and easy calorie counting, printed right on the box, and de facto portion control. The convenience of simply reheating frozen food, too, leaves more time for that moderate activity.

Lesson learned, on to Day 2: Country bake breakfast, 420 calories; veggie sausage, 55 calories; brown rice and vegetables bowl, 260 calories; meatless Italian sausage, mushroom and olive pizza, 930 calories. Yes, I know the pizza is supposed to be three separate servings, but the day's total is only 1,665 calories. Yet I feel stuffed. Might be because I'm not used to consuming so many carbohydrates (see the surprise tally at the end of the article), and that's a criticism I've heard of products like Amy's: organic or not, isn't it too high in sodium, too stuffed with carbohydrates, like other processed snack foods? When I announced my dietary goal to someone at the company (who shan't be named), in fact, the response was: "But what about vegetables?"

In an era when consumers are being advised to eat whole foods, and lower on the food chain, Amy's occupies an interesting space in between the good reputation of organic foods and the bad rap on processed foods. Frozen foods have taken some heat since the "TV dinner" days of my childhood, when, notwithstanding mom's cooking being the best, it was a special treat to have those tin foil tray dinners once a week. Meanwhile, Amy's Kitchen, launched by Rachel and Andy Berliner in 1987 (the original conceit was that they couldn't find any time-saving convenience foods that were of homemade quality, after the birth of their daughter, Amy, who is now a co-owner in the company), has puffed up from one pot pie sold in what used to be called "health food" stores in Northern California and Oregon, to 260 products sold in megastores the likes of Target, in 29 countries. Revenue in 2017 totaled $500 million.

Can they stay true to home-cooked ideals at such a scale? I've got to get behind the kale curtain, and see how the organic tofu sausage is made.

Amy's, Can You Hear Me?

Day 3: I've had no luck trying to contact the public relations desk at Amy's, so, fueled only by their breakfast scramble, 360 calories, and veggie sausage, 55 calories, I set out by bicycle for the company headquarters in Petaluma. Am I helping to offset the carbon footprint of these packaged meals, or is their economy of scale inherently more efficient than my home stovetop? Will there someday be fewer veal crates, like the ones that I'm passing by on Stony Point Road, because of vegetarian options like Amy's provides? These are things I think of on my ride. Besides that biking in heavy traffic sucks veggie meatballs.

It wasn't enough. On Lakeville Highway, a few blocks short, and fatigued, I have to turn back or else miss the last SMART train back to Santa Rosa until late afternoon.

Breakthrough at the Drive-Thru

I get a new idea on the train, remembering the Amy's Drive-Thru restaurant in Rohnert Park. It's a long shot, but at the very least, after ordering a single veggie cheeseburger and fries (alas, I am not asked to "super-size" my order to the signature double patty "Amy" burger), I can ask for any kind of help at the register. I'm in luck—Dave Wolfgram, president of Amy's Drive-Thru Restaurants, is working on his laptop a few tables over. He seems genuinely concerned and promises to hook me up with HQ.

Although this joint is as bustling as it was on my first visit over three years ago ("Understanding Amy's," Sept. 9, 2015), Amy's has rolled out their takeover of the fast food nation at, well, an organic pace. An outpost in SFO (Amy's "fly-thru"?) is scheduled for July, with a Corte Madera drive-thru opening in 2020.

How the Organic Tofu Sausage is Made

I'm in! I meet Paul Schiefer for a tour of Amy's flagship production facility, which has been located on Santa Rosa's Northpoint Parkway since the early days. Schiefer, who is a nephew to the Berliners, grew up with the business, and is now senior director of sustainability.

On the way to the dressing room where I'll don a smock, hairnet and beard net, I'm already distracted by a novel sight: two vending machines in the break room are stocked with Amy's entrées. They're sold to employees for just $1 to $1.50. But the Blue Sky organic cola in the adjacent vending machine, Schiefer admits, isn't as popular with employees as Pepsi. No strict diets here: there's a Frito-Lay option, too.

Workers are everywhere on the plant floor, monitoring computer screens, carting multi-level tray carts here and there. Look, there goes my old friend, the lentil loaf! Over there, veggie sausage, destined for a country bake. In one room, which is as big as most winery cellars I see, pinto beans cascade in an industrial waterfall, while a worker tends to a steaming kettle perched high in the middle distance.

A smaller room houses one of the largest tofu-making facilities on the West Coast, according to Schiefer. Here are whole soybeans, soaked and removed of fiber, which goes to a dairy. Then, hot soy milk pours forth, and further down the line, blocks of fresh tofu, some 9,400 pounds per day, are cut and sent on to their rendezvous with organic oats, organic bulgar wheat and organic onions and more to, yes, make the tofu sausage.

On the kettle deck, an enchilada sauce has just been made—we see it later on down the line, where freshly frozen entreés clank off the conveyor belt. Tomato sauces are made from fresh tomatoes. Vegetables such as broccoli may be fresh, or flash frozen, since there are only two harvests a year from their supplier. "We'd rather get it all fresh, in season, than go to the ends of the earth to bring it in," says Schiefer.

In the burrito room, bean and cheese filling plops onto tortillas, made fresh in the room next door, in a way that my minder from the marketing department doesn't wish me to photograph. But it's all hand work after that. One employee tells me, still folding while turning away from the assembly line to explain, that she's been honing her technique for 21 years, shaping the filling, and folding six or more ways in a flash of hand movements I can hardly follow.

One thinks of frozen foods as the ultimate deracinated, non-local product. But here, I have the dissonant revelation that, at least for the North Bay, this is truly local. All this time, my frozen bean burrito (and another 160,000 of them per day) has been hand-rolled just across town. (Soups are made in Idaho, however; pizza in Medford, Ore.)

The Results

At the end of a week, I had to stop the experiment. Not necessarily because I felt "over stuffed" on just 1,940 calories, as I noted on Day 6, or "strangely tired" on Day 7. My weight jumped up at first, but I ended up a few pounds lighter. Still, I would have been willing to carry out a more rigorous one-month experiment. But if I didn't bust my waistline, I busted my budget: $140 for seven days.

I should note that the company does not endorse an all-Amy's diet. Instead, they offer meal plans on their website incorporating fresh fruits and vegetables, nuts and smoothies, most with just one Amy's product per day. That said, I felt that I might have had a real serving of veggies with their Asian-inspired entrées, like the dumplings in savory Hoisin sauce, and for a frozen food, they tasted fresh enough. And in the harvest casserole bowl, there's surely close to a half-cup of sweet potatoes, kale and Swiss chard—it'd be hard to excuse all that quinoa otherwise.

According to Schiefer, I'm correct in my assessment that while the frozen food business is stagnant in general, Amy's is bucking the trend, and has been growing faster than the category for years. Still, some of the traditional tray-style dinner styles have been pulled off the line: RIP, Southern meal, chili and corn bread, and good ol' veggie steak and gravy.

All told, I ate not more than 1,700 calories per day. The protein count averaged 67 grams daily — not bad — and carbohydrates actually averaged less than the Daily Value, at 200. But sodium indeed hit more than 3,200 milligrams per day, higher than the Centers for Disease Control and Prevention's recommendation of less than 2,400, but a little under the average American's intake. Amy's does offer low sodium versions with less than half that of the typical entrée.

The next week I flipped a 180 and launched an ultra-low-carb diet of meat, cheese and vegetables for the next month. I felt pretty good on it. And I gained back five pounds.

Source: https://www.bohemian.com/northbay/super-soy-me/Content?oid=8755813

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sopretty-soskinny · 8 years ago

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Whole 30 day 1 & it's President Day -- you mean I have all day off from work to sit around the house food prepping and thinking about how I can't reward myself with a glass of wine or a sweet treat, AWESOME!!! But here's the good news, I survived Day 1 whole30 with literally ZERO cravings!! Feeling on top of the world & ready to prep some more delicious meals for the week! Day off = long run with the hubs and pretty straight forward muscle fueling breakfast! Veggie scramble and fruit salad. OMG give me all the fruit! Lunch time kicks in and I really get to embrace some of my food prep. The tuna burgers are actually amazing, and even better with the whole30 compliant tartar sauce. And that guac though, mmmm! ** Guac tip ( you'll thank me later) -- spice it with up fresh cilantro, parsley, onion, a jalepeno. Use lemon and lime juice for a little extra tart and top it with some Tabasco. Not only is this my best recipe yet, but you really get your flavor bang for your buck, you're welcome :) And then there's dinner. I paced back and fourth deciding how I would flavor this cauliflower rice, and then it hit me!! Pineapple and sunshine sauce -- best combo over! Sunshine sauce on everything!! My major takeaway this far: 1. Herbal tea & soda water are LIFE! 2. Avo on literally everything! 3. Just a little fruit in your meal really does cut the sugar edge 4. Sweet potatoes are my bff 5. I CAN do this!!!

#whole30 #avocado #healthy #whole30recipes

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gethealthy18-blog · 5 years ago

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What to Keep in Your Fridge for Gut Health

New Post has been published on http://healingawerness.com/news/what-to-keep-in-your-fridge-for-gut-health/

What to Keep in Your Fridge for Gut Health

Gut health hasn’t always been important in the health world. I remember when more information and studies about the importance of a healthy gut started becoming more mainstream. There seemed to be an instant craze and since then it’s fizzled out… but it’s no less important! If you know you should be incorporating a probiotic but just can’t seem to remember the ritual (hi, it’s me) I wanted to share some simple foods you can keep in your refrigerator to add to your meals. But first, let’s chat about the gut.

Why is gut health important?

The gut is sometimes referred to as the second brain. “Numerous studies in the past two decades have demonstrated links between gut health and the immune system, mood, mental health, autoimmune diseases, endocrine disorders, skin conditions, and cancer.” (Source) Bottom line: the health of your gut seems to be a good measure of your health overall.

There’s a lot of talk in the health space about taking a probiotic. I’m definitely a fan of probiotics and have taken them in the past. They’re great in a pinch though if you’re anything like me, taking your vitamins gets lost in the abyss of all your other daily routines. It’s generally why I keep me fridge stocked with gut-healthy foods instead. Plus it’s way more fun to eat your nutrients than swallow a pill. However, if you are interested in learning about probiotics I shared this post here.

What makes a food “gut-friendly”?

When we say gut-friendly we’re talking about foods that are packed full of bacteria…good bacteria! Our guts are made up of an array of bacteria and keeping the balance in check is what keeps your overall health in line. There are many different types of food that help to improve your gut health. So if probiotics aren’t your thing, here’s a list of 10 different foods to keep in your fridge for gut health.

10 Foods to Keep in Your Fridge for Gut Health

Kimchi – It was love at first bite with me and kimchi! Kimchi is fermented vegetables and seasonings. I love it in so many dishes but two of my favorite recipes are Korean Veggie Burgers and Healthy Kimchi Fried Rice.

Miso – Miso is a paste made of fermented soybeans. I always have a container of miso in my fridge as it’s a great addition to dressings and sauces. Miso is in my two most made recipes – my Go-To Healing Bowl and Quinoa Veggie Bowls with Miso Sesame Dressing.

Sauerkraut – I love adding sauerkraut to burgers, brats and sandwiches. I find that some people have a strong opinion about sauerkraut but don’t knock it until you try it… and make sure it’s the good stuff!

Kefir – Kefir is basically a drinkable yogurt or a fermented milk. Some drink kefir on it’s own but I like to include it as the liquid in my smoothies.

Yogurt – My fridge always has yogurt in it… usually multiple quarts! I love getting creative with yogurt in recipes like this Greek Yogurt Tzatziki Dip or DIY Frozen Yogurt.

Kombucha – Ohh kombucha, I love you. I truly do. I love sipping on some ‘buch for a special treat knowing that it’s also benefitting my gut! Pick up your favorite kombucha at your local grocery store or make your own with this simple recipe!

Fruits and Vegetables – Fruits and vegetables are obviously an important part of a balanced diet but did you know they’re specifically good for fueling the good bacteria in your gut? Keep eating these high fiber foods!

Legumes and Beans – Also important high fiber foods that feed the good bacteria. Two of my favorite recipes with legumes and beans are these recipes: Tuscan White Bean Soup and Warm Lentil and Sweet Potato Salad.

* * * * *

One thing to note: probiotic-rich foods aren’t necessarily good for everyone. You may remember years ago I was struggling with SIBO and many “gut-healthy” foods were actually making it worse. I personally chose to take the antibiotics which basically whipped out all of my gut-flora (including the bacterial overgrowth) and then eased my way back into gut-healthy foods. Now I enjoy them all in moderation. It is possible to go overboard so consider this my PSA that more isn’t always better. I try to aim for a serving of one of the above a day. But check in with your doctor before making any changes to your diet.

Like this post? Here are others you might enjoy:

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biofunmy · 5 years ago

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What Is the Keto Diet and Does It Work?

A recent survey of registered dietitians named the low-carbohydrate keto diet yet again as the most popular diet in the United States. Powering this diet is fat, and loads of it — all the way up to a hefty 90 percent of one’s daily calories.

Its fans (and marketers) feed social media with before and after photos, crediting the diet for life-altering weight loss or other effects. They swirl butter into their coffee, load up on cheese and eat lonely burgers without their bestie: the bun. Staples like whole grains, legumes, fruit and starchy vegetables are being largely pushed off the plate as devotees strive for ketosis — when the body begins to burn fat instead of glucose as its primary energy source.

“America is in a state of carbophobia,” said Whitney Linsenmeyer, a spokeswoman for the Academy of Nutrition and Dietetics.

The diet is hailed for dropping pounds, burning more calories, reducing hunger, managing diabetes, treating drug resistant epilepsy, improving blood pressure and lowering cholesterol, as well as triglycerides, the major storage form of fat in the body. People have reported improved concentration, too. “We see pretty dramatic benefits,” said Dr. William Yancy, director of the Duke Diet and Fitness Center.

First, a word: Choosing an eating plan or an approach to eating is very personal. Everyone’s body, tastes and background are unique. The best approach to food intake is one in which you are healthy and nurtured and which matches your social and cultural preference. If you want guidance, it’s recommended you consult with a registered dietitian.

What is the ketogenic diet?

A “typical” ketogenic diet consists of at least 70 percent of calories derived from fat, less than 10 percent from carbs and less than 20 percent from protein. The ketogenic diet, long used to treat epilepsy in children, calls for 90 percent of daily calories to come from fat, with the amount of protein or carbs varying as long as it’s 4 grams of fat for every combined 1 gram of carb and protein, according to the American Epilepsy Society. That can mean chowing down on a lot of cheese, butter, eggs, nuts, salmon, bacon, olive oil and non-starchy vegetables such as broccoli, cauliflower, greens and spinach. For the arithmetic-challenged, apps and online programs can do the math for you. (No matter what, the keto diet is vastly different than the USDA dietary recommendations of 45 to 65 percent of one’s total calories to be carbohydrates, 20 to 35 percent from fat and 10 to 35 percent from protein.)

The goal of the ketogenic diet is to enter a state of ketosis through fat metabolism. In a ketogenic state, the body uses primarily fat for energy instead of carbohydrates; with low levels of carbohydrate, fats can be converted into ketones to fuel the body.

For ketosis, a typical adult must stay below 20 to 50 grams of net carbohydrates — measured as total carbs minus fiber — each day. Crossing that threshold is easy: a thick slice of bread adds 21 carbohydrates, a medium apple 25 and a cup of milk 12. “It’s very restrictive,” said Carla Prado, an associate professor and director of the University of Alberta’s Human Nutrition Research Unit. It’s not just bread and soda that are on the outs but high-sugar fruit and starchy veggies like potatoes, as well as too much protein. Also, dieters have to be on high alert for hidden carbs, often invisible to the eye, yet coating that seemingly keto-friendly fried cheese.

Can I lose weight on the keto diet?

Yes. Certainly in the short-term, it appears that way. For the first two to six months, there’s evidence that a very low carbohydrate diet can help you lose more weight than the standard high carbohydrate, low-fat diet, according to a new literature review of low-carb diets by the National Lipid Association.

“By 12 months, that advantage is essentially gone,” said Carol F. Kirkpatrick, director of Idaho State University’s Wellness Center, and lead author of the new literature review.

After that, weight loss seems to equalize between those two popular diet regimens. She said keto is best used to kick start a diet, before transitioning to a carb intake that you can adhere to for the longer term.

How long does it take to see results on the keto diet?

For some, it’s the promised land of diets. Instead of cringing through carrot sticks, they can fill up guilt-free on chorizo with scrambled eggs. Indeed, some evidence suggests that people feel less hungry while in ketosis, and have fewer cravings.

“That’s why it’s become so popular for the general population,” said Dr. Mackenzie C. Cervenka, medical director of Johns Hopkins Hospital’s Adult Epilepsy Diet Center. “Because once you are in ketosis, it’s easy to follow.” Usually, it takes between one to four days to enter the state, doctors say, but it depends on many factors like activity level: a runner, for example, may sprint there faster than a couch potato.

The keto diet appears to deliver fast results: The first pounds may seem to slip off. That can be seductive but it’s likely water weight. Then, dietitians say, it’s back to energy in minus energy out. You can absolutely gain weight on any diet if you’re consuming 5,000 calories a day, according to Dr. Linsenmeyer, who is also director of Saint Louis University’s Didactic Program in Dietetics.

“It’s not like it is going to magically alter your metabolism to where calories don’t matter anymore,” she said. And when resuming the carbs, that water weight returns.

But can the ketogenic diet help to burn more calories?

There is some evidence that it can. The research is limited and conflicting here too. It may be a very small effect, and not meaningful for weight control. That’s what one study found. In it, 17 obese or overweight volunteers moved into metabolic wards for two months and had every last spoonful of food monitored. (This recounting of the science uses definitional terms like “obese” to be clear about the subjects of research studies.) For the first month, they consumed a high-carb diet; for the second, they had a ketogenic one, with both plans equal in calories.

“We fed them every morsel of food that they ate,” said Kevin Hall, integrative physiology section chief for the National Institute of Diabetes and Digestive and Kidney Diseases’ Laboratory of Biological Modeling. “There were no cheat days.” In the end, though insulin levels did decrease while eating the bunless burger, they didn’t lose more fat than when they had bread. The study was limited, though, by having a small sample size, and not having a comparison group that wasn’t on the back-to-back regimens.

For some, a low-carb diet can be appealing. That doesn’t mean that diet is superior, according to a study that followed 609 overweight adults on either a low-carb or a low-fat diet for a year. In the end, both groups shed almost the same amount on average — about 12 to 13 pounds, according to the randomized clinical trial that examined a low-carb diet less restrictive than the keto. The take-home message? “You can succeed on both,” said Christopher Gardner, the lead author and a professor of medicine and nutrition scientist at Stanford Prevention Research Center.

Does the ketogenic diet offer long-term benefits?

It’s not known yet. “If you tell people to go on this diet forever and for a longer term, there is no evidence,” said Dr. Prado, of the University of Alberta who co-authored a narrative review on the ketogenic diet as a possible therapy for cancer.

The diet does help children with epilepsy: Nearly a third to two-thirds of patients experience 50 percent fewer seizures after six months on the regimen. (Even back in 400 B.C. people fasted to treat epilepsy. And the ketogenic diet itself is nearly a century old, having been popular to help with seizures until the discovery of an anticonvulsant drug.) There are case studies on how 10 patients with a rare condition fared on the diet for a decade, but most well-designed studies in this field have not extended beyond two years.

Does a low-carb diet help people with diabetes?

Yes. “Carbohydrate is the biggest driver of blood sugar,” said Duke’s Dr. Yancy, who sees a lot of promise in the diet helping those with diabetes.

A new randomized clinical trial enrolled 263 adults with Type 2 diabetes into group medical visits, with half receiving medication adjustment for better blood sugar control, and the others undergoing weight management counseling using a low-carb diet. (All participants of the study had a BMI that fell within the range of overweight or obese.) Both groups experienced lowered average blood sugar levels at the end of 48 weeks, according to findings in the Journal of the American Medical Association Internal Medicine. However, the weight management group on the low-carb diet slimmed down more, required less medication and had fewer problematic low blood sugar episodes.

For those with Type 2 diabetes, a low-carb diet seems to improve average blood sugar levels better in the first year than the high carbohydrate, low-fat diet. After that time period, the review by the National Lipid Association found that difference almost disappears — but with a very important benefit: the low carb participants were able to use less medication. “People like that because they don’t like to be on diabetes medicines,” Dr. Yancy said.

Is there a healthy way to eat more fat?

When Dr. Cervenka of Johns Hopkins Hospital starts her patients with epilepsy on a low carbohydrate diet, she doesn’t rule out saturated fats from animal products. She wants them to get used to the new way of eating. But if cholesterol levels climb and stay that way, she advises them to shift to foods and oils with mono- and polyunsaturated fats like avocados or olive oil.

While the diet’s effect on LDL (“bad” cholesterol) appears to be mixed, the National Lipid Association’s review found that a very low carbohydrate diet does seem to improve HDL (commonly known as the good cholesterol). Beyond a year, it seems these benefits don’t last, much like in weight loss. Only lowered triglyceride levels seem to have any staying power. Other findings: The evidence on blood pressure is inconsistent, and the reports of improved mental clarity are not supported by controlled studies.

What’s the effect of all that fatty meat on your health?

And what happens, for example, after cutting down fruits, legumes and whole grains — all food that studies point to reducing cardiometabolic risk?

Dr. Neil J. Stone, a preventive cardiologist at Northwestern University’s Feinberg School of Medicine, worries about this, having seen the bad cholesterol levels of some of his patients on the keto diet increase drastically. (It doesn’t happen to all but it does happen to some.) “Any diet that raises major risk factors for coronary heart disease puts patients at risk over the long term,” he said.

(There’s also much debate about LDL particles and whether the type that’s increasing with the keto diet, larger LDL particles, doesn’t increase heart disease risk.)

An advisory Dr. Stone co-authored by the American Heart Association stated that lowering dietary saturated fat, like fatty meats and high-fat dairy, can be beneficial. And swapping it for unsaturated fats like safflower oil or olive oil may reduce the risk of cardiovascular disease. But before going on any diet, he recommends you ask yourself: What are your goals? Are they short-term or long-term? Can you get there without taking as many risks?

There are many ways to interpret the keto diet. Some people will eat a salad with chicken, dressed in olive oil, while others will feast on stacks of bacon washed down by diet soda, the kind of diet known as “dirty keto.” That’s eating anything, including processed foods, as long as your carbs are low enough and your fat high enough to achieve ketosis. The best diet is one that works for you, but if you want to try this, they recommend avoiding trans fats like margarine, limiting saturated fat by consuming lean cuts of beef and skinless chicken breast and incorporating fatty fish like salmon into your diet. Reach for foods high in unsaturated fats like avocado, nuts, seeds and olive oil.

Stanford’s Dr. Gardner also says he sees one common misconception about keto: eating too much protein. Most amino acids in protein foods can be converted into glucose in the body, undermining efforts to keep carb intake low. “It drives me nuts that people don’t get it,” he said when he sees people eat, for instance, steak after steak.

Are there side effects of the keto diet?

At first some can experience some stomach issues and GI distress. “Ninety percent of calories from fat is probably going to be a shock to the system,” said Dr. Linsenmeyer.

It’s crucial, doctors say, to consult with a dietitian or physician, have cholesterol levels regularly checked, and replenish the fluids and sodium lost by increased urination and the severe restriction of carbohydrates. If not, within two to four days of beginning the diet, that depletion can bring on the “keto flu” — symptoms like dizziness, poor sleep and fatigue in some people.

“Carbohydrates have a lot of nutrients that can help us maintain our body function,” said Dr. Prado. On the diet, some people experience “keto breath,” a halitosis likely caused by the production of acetone, which is one of the ketone bodies.

Possible side effects for patients with epilepsy starting the diet include constipation from reduced fiber intake, vomiting, fatigue, hypoglycemia, worsening reflux and increased frequency of seizures. The National Lipid Association review urges that patients with lipid disorders (like high cholesterol or triglycerides), a history of atherosclerotic cardiovascular disease (such as having a heart attack or stroke), heart failure and kidney and liver disease take caution if considering the diet. People on blood thinners should take extra care.

Advice we can all agree on: Eat healthy. There is no quick fix

Advice from the battling diet camps can be confusing. But Dr. Hall of the National Institutes of Health said there is a middle ground: “Can we get beyond this low-fat, low-carb diet wars, and look to where people have this common piece of advice?” He said some versions of both the low-fat and keto diets can be healthier than the standard American diet, which is known as SAD for a reason. Low in vegetables and fruit, it’s filled with prepackaged foods with additives, added sugars and unrecognizable ingredients.

Keto isn’t the only way to lose weight or change your life, obviously. Dietitians say it is not essential to cut back on as many foods, since a moderate low-carb diet may still hold benefits for diabetes or weight loss.

One thing is certain: Any meaningful change starts with behavior. Are you at a right point to make a change in your life? Dr. Yancy suggests asking friends and family to support you, confer with a doctor, incorporate physical activity and begin to think of it not as a temporary measure but more of a lifestyle change.

Whichever eating plan one chooses for 2020, Dr. Hall said certain recommendations are nearly universal: cut down on refined carbs and ultra-processed foods, and consume more whole foods, particularly non-starchy vegetables, such as broccoli, asparagus and spinach.

“It may be the ‘optimal diet’ lies somewhere between what has been proposed historically — meaning the high carbohydrate, low-fat diet — and the ketogenic diet,” said Dr. Cervenka.

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24hourchampagnediet-blog1 · 5 years ago

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Do you really need to give up carbs to lose weight?

New Post has been published on https://bestrawfoodrecipes.com/do-you-really-need-to-give-up-carbs-to-lose-weight/

Do you really need to give up carbs to lose weight?

If you’ve been in the diet circle for a while, you know that the number one weight loss rule has always been this: Cut carbs. In the Nineties, the Atkins diet was all the rage – now we’ve got Keto. Both of these popular diets preach low-carb, the apparent weight-loss key. But are there harmful side-effects of switching your side of chips for a tiny garden salad? And are carbs really the waist-expanding enemy we’ve been led to believe they are?

Wait, carbs aren’t a food group?

“Carbs are not a food group on their own. They are a specific type of nutrient found, together with many others, in certain food groups,” says registered dietician Tirsa B Holzhausen, a spokesperson for the Association for Dietetics in South Africa.

There are also many different types of carbs. Think: Glucose; fructose (fruit sugar); lactose (found in dairy); sucrose (table sugar) and amylose or amylopectin (generally known as starch). Another little known, but beneficial, carb is fibre.

READ MORE: These ‘Healthy Carbs’ Can Help You Lose Weight

Carbohydrates perform five important functions in the body:

1. They’re a source of energy

The glucose found in carbohydrate-containing foods is used by the body’s cells (especially the cells in the brain) to create energy molecules (known as ATP). These molecules act as fuel for activities in the body. The body can produce ATP from other sources, including fats (the reasoning behind the Keto diet), but glucose is the body’s preferred fuel.

2. They provide energy to store

When a meal provides more glucose than the body needs immediately to make energy, the excess glucose is converted to glycogen (stored in the liver and muscles). When the glycogen stores are full, the remaining glucose is converted into fat molecules.

Glycogen is essential for healthy functioning because it can quickly be converted back into glucose in situations when the body needs the energy, typically during exercise or starvation (voluntary or not). But when we continuously eat more carbs than the body needs, we end up with excess carbs, which are converted to fat. Bottom line: The body needs some carbs for energy and storage, but too many lead to a fight with the flab.

READ MORE: 16 Carbs To Avoid If You’re Trying To Prevent A Sugar Crash

3. They save muscle protein

When there’s too little glucose available in the bloodstream, the body makes glucose from glycogen, but when the glycogen stores are depleted, the body breaks down protein in the muscles to create the needed glucose. Over an extended period, this can be dangerous and typically leads to poor strength, poor immunity and a general decline in overall health.

4. They play an important role in digestive health

While most starches are broken up into glucose (among other things) during digestion, fibre isn’t. The process of digesting fibre provides energy for the ‘good’ bacteria in the gut, which allows them to work optimally in digesting other nutrients. Soluble fibre (found in fruits, veggies and oats) causes water to be drawn into the intestine as they digest, creating a soft stool that’s easy to pass. Insoluble fibre (found in legumes, whole grains, nuts and seeds) provide roughage in the intestine, which stimulates movement and helps to keep us ‘regular.’

READ MORE: How Many Carbs Should I Eat If I’m Trying To Lose Weight?

5. It’s important for heart health and blood sugar control

Depending on the type of carbohydrate-containing food, carbs can either benefit your heart health or seriously diminish it. During digestion, fibre binds to bile acids in the intestine and passes through the body; this loss of bile acids stimulates the body to make more, a process which uses cholesterol from the bloodstream.

This cycle lowers cholesterol in the blood, and over a longer period contributes to healthy blood pressure and cholesterol levels, healthy blood vessels, effective functioning of the heart muscle and prevention of atherosclerosis and other heart-related conditions. Eating refined, high sugar carbs will have the opposite effect…

Fibre also slows down the rate at which foods are digested, meaning that all nutrients, including glucose, enter the bloodstream at a slower, more controlled rate and in smaller amounts at a time. This process prevents blood sugar spikes and the fatigued feeling that follows a sugar high. It also provides better insulin-level control and more stable energy levels.

Side effects of cutting out carbs:

Most low-carb diets focus on cutting refined carbs like white bread and pasta, along with sugar and low-fat dairy options. If your body is used to eating these kinds of foods, your body might go through ‘withdrawal symptoms’, which include:

Low blood sugar symptoms: This can range from feeling light-headed and shaky to experiencing headaches or undergoing mood changes.

Loss of body protein: This depends on how severely, and for how long, carbs are restricted (zero-carb diets will be a risk factor). Poor health and body function could result from long-term protein breakdown in the body.

Ketosis: This is the state in which the body burns fat for fuel, which may sound exciting, but over a long period of time it is detrimental to the brain and can lead to mental and physical fatigue, as well as bad breath in the short term.

Micronutrient shortages: Loss of nutrients such as fibre, vitamin B2, folate, potassium, calcium, magnesium and protein. Lack of minerals could cause muscle cramps in the short term and negatively affect heart health in the long term; lack of fibre could result in constipation and lack of B-vitamins could diminish the body’s energy metabolism, red blood cell production and nerve function.

Digestive issues: Low-carb usually means high protein or fat intakes. These types of foods could cause diarrhoea or general gastric discomfort if they’re too rich or challenging for the intestine to tolerate. Plus, lack of fibre impairs the intestine’s ability to function optimally, which could worsen the symptoms you’re already experiencing.

READ MORE: 15 Complex Carbs You Should Def Incorporate Into Your Diet

How can you include carbs in your diet but still lose weight?

According to Tirsa, including carbs in your diet doesn’t mean eating refined carbs like processed snacks or high-sugar foods like fruit juice. Healthier carbs include:

Wholegrain starches: Brown rice, quinoa, barley and oats.

Unrefined foods: Fresh fruit, milk, porridge, rice, potato, sweet potato, dry or tinned peas and beans and popcorn.

Minimally pre-prepared foods: It’s difficult in our modern-day to avoid all processed foods, but take-away, ready-to-eat and heat-and-eat foods (pasta, pizza, smoothie, freshly-squeezed juice, salad or sandwiches) all usually have a higher sugar content than the version you’d make at home. They’re also usually more processed and served in a bigger portion than your homemade version. By preparing your own meals, you can choose better-quality ingredients and will have more control over the quantities of each ingredient used.

So make “carbs” a small part of a bigger meal…

A large portion of carbs (a big bowl of pasta, three-slice sandwich or burger and chips) will provide way more carbs than your body needs. To avoid eating too many or too few carbs, prepare meals which consist of 25% starch (brown rice, quinoa, barley, sweet potato, porridge or bread); 25% protein (animal or plant-based) and 50% vegetables, which could also include a fruit portion.

Practically, this could look like:

Breakfast: Oats with low-sugar yoghurt and berries or scrambled egg with one slice whole-wheat toast and avocado salsa.

Lunch: Roasted sweet potato and chicken salad with homemade salad dressing or a chicken mayonnaise sandwich with a small side salad and small fruit.

Supper: Grilled fish with savoury brown rice and roasted veg or grilled steak with roasted potato wedges and stir-fried vegetables.

READ MORE: These 3 Pasta Substitutes Are Life-Savers If You’re Avoiding Carbs

The bottom line

Carbohydrates are essential nutrients which can, and should, form part of any person’s balanced, healthy diet. The question is not whether carbs are good, but rather which types and how much is needed in your individual diet. Visit a registered dietitian in your area for more info about how to include carbs in your diet in a way that will benefit your waistline as well as your long-term health.

This article was originally published on www.womenshealthsa.co.za

Image credit: iStock

Chandré Davids

Source link Keto Diet Effects

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fuckyeahtattoogirls-blog1 · 5 years ago

Text

Do you really need to give up carbs to lose weight?

New Post has been published on https://bestrawfoodrecipes.com/do-you-really-need-to-give-up-carbs-to-lose-weight/

Do you really need to give up carbs to lose weight?

Wait, carbs aren’t a food group?

READ MORE: These ‘Healthy Carbs’ Can Help You Lose Weight

Carbohydrates perform five important functions in the body:

1. They’re a source of energy

2. They provide energy to store

READ MORE: 16 Carbs To Avoid If You’re Trying To Prevent A Sugar Crash

3. They save muscle protein

4. They play an important role in digestive health

READ MORE: How Many Carbs Should I Eat If I’m Trying To Lose Weight?

5. It’s important for heart health and blood sugar control

Side effects of cutting out carbs:

Low blood sugar symptoms: This can range from feeling light-headed and shaky to experiencing headaches or undergoing mood changes.

READ MORE: 15 Complex Carbs You Should Def Incorporate Into Your Diet

How can you include carbs in your diet but still lose weight?

According to Tirsa, including carbs in your diet doesn’t mean eating refined carbs like processed snacks or high-sugar foods like fruit juice. Healthier carbs include:

Wholegrain starches: Brown rice, quinoa, barley and oats.

Unrefined foods: Fresh fruit, milk, porridge, rice, potato, sweet potato, dry or tinned peas and beans and popcorn.

So make “carbs” a small part of a bigger meal…

Practically, this could look like:

Breakfast: Oats with low-sugar yoghurt and berries or scrambled egg with one slice whole-wheat toast and avocado salsa.

Lunch: Roasted sweet potato and chicken salad with homemade salad dressing or a chicken mayonnaise sandwich with a small side salad and small fruit.

Supper: Grilled fish with savoury brown rice and roasted veg or grilled steak with roasted potato wedges and stir-fried vegetables.

READ MORE: These 3 Pasta Substitutes Are Life-Savers If You’re Avoiding Carbs

The bottom line

This article was originally published on www.womenshealthsa.co.za

Image credit: iStock

Chandré Davids

Source link Keto Diet Effects

0 notes