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fuckyeahtattoogirls-blog1 · 6 years ago

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Benefits, Risks, Food Lists, and More

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Benefits, Risks, Food Lists, and More

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

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

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

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

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

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

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

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

summary

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

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

Promotes weight loss

Both vegetarian and ketogenic diets are associated with weight loss.

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

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

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

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

Protects against chronic diseases

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

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

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

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

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

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

Supports blood sugar control

Vegetarian and keto diets each support blood sugar control.

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

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

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

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

summary

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

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

May increase your risk of nutritional deficiencies

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

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

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

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

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

Can cause flu-like symptoms

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

Some of the most common symptoms include (23):

constipation

headaches

fatigue

difficulty sleeping

muscle cramps

mood changes

nausea

dizziness

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

Not suitable for certain populations

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

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

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

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

summary

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

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

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

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

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

Seeds: chia, hemp, flax, and pumpkin seeds

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

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

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

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

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

summary

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

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

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

You should eliminate the following foods:

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

Poultry: chicken, turkey, duck, and goose

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

Here are some foods that you should limit:

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

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

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

Legumes: beans, peas, lentils, and chickpeas

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

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

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

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

Alcoholic beverages: beer, wine, and sweetened cocktails

summary

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

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

Monday

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

Lunch: zucchini noodles with tempeh meatballs and creamy avocado sauce

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

Tuesday

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

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

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

Wednesday

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

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

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

Thursday

Breakfast: Greek yogurt topped with walnuts and chia seeds

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

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

Friday

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

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

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

Vegetarian keto snacks

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

zucchini chips

celery with peanut butter

roasted pumpkin seeds

flax crackers with sliced cheese

mixed nuts

chia seed pudding topped with unsweetened coconut

carrots with guacamole

whipped cream with blackberries

full-fat cottage cheese with black pepper

full-fat Greek yogurt with walnuts

summary

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

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

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

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

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

Source link Keto Diet Dinner Ideas

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justfoodsingeneral · 8 years ago

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Valentine’s Day Recipes

A list of recipes great for Valentine’s Day! List divided into Savory and Sweet. Recipes can be found under the Read More.

Savory

Butter Poached Lobster and Shrimp with Creamy Tomato Fettuccine Pasta

Surf and Turf: Steak and Lobster with Spicy Roasted Garlic Chimichurri Butter

Easy Bone-in Rib Eye Sunday Roast

Creamy Tomato and Curry Butter Lobster Pasta

Engagement Chicken Pasta

Steak with Tarragon Mushrooms

Creamy Garlic Scallop Spaghetti with Bacon

Braised Meatballs with Roasted Garlic Mashed Potatoes and Kale

Parmesan Marinara Baked Mussels

Crab Stuffed Whitefish

Garlic & White Wine Pasta with Brussels Sprouts

1-Pot Chickpea Shakshuka

Grilled Salmon with Avocado Greek Salsa and Orzo

Dashi Butter Basted Steak

Cedar Maple Rye Salmon

Lemon Risotto with Pea Shoots

Baked Parmesan and Pea Risotto with Marsala Mushrooms

Spicy Shrimp with Cauliflower Mash and Garlic Kale

Spicy Red Pasta with Lentils

Crispy Breaded Pork Chops with Mustard Sauce

For more savory recipes, click here.

Sweet

Greek Yogurt Pancake

Dark Chocolate Raspberry Pancakes

Heart-Shaped Strawberry Cream Cheese Breakfast Pastries

Raw Double Chocolate Macaroons

Chocolate Strawberry Roses

Black Bottom Cupcakes

Dark Chocolate Cupcakes with Raspberry Buttercream Frosting

Rosey Red Velvet Cupcakes

Chocolate Frosted Brownies

Chocolate Gateau (Chocolate Cake) ガトーショコラ

Strawberry Shortcake いちごのショートケーキ

Vegan Chocolate Lava Cake

Red Velvet Molten Chocolate Lava Cakes with Chocolate Ganache Center

Thomas Keller’s Chocolate Souffle

Conversation Heart Sugar Cookies

Soft Sour Cream Sugar Cookies

Kahlúa Chocolate Pudding with Oatmeal Chocolate Chip Cookies

Nama Chocolate (Royce’ Copycat Recipe) 生チョコレート

Tofu Blancmange 豆腐プリン

Strawberry Daifuku いちご大福

For more sweet recipes, click here.

#food #recipe #valentine's day #valentines day #list

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savetopnow · 7 years ago

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2018-03-22 11 FOOD now

FOOD

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#food

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mayvelous · 6 years ago

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Roadtrip to New Hamsphire 2019

Left around 10am Thursday morning and stopped at Dunkin for coffee and donuts. Drove to Springfield, MA and had lunch at Taste of Lebanon before heading to Hannaford for some goldfish snacks. Then we explored Dartmouth University at Hanover, NH. It felt very preppy. People were dressed in golf clothings walking around campus and eating miniature size ice cream from cups. Lots of people that tends to stare at others that walk by with inquisitive looks. Jeremy called them a bunch of psychos and that all they were missing were white wigs. Look who’s judging now...

We then drove straight to the bed and breakfast to check in at the Horse and Hound Inn in Franconia, NH. The place had a very old fashion countryside feel to it. You walk right into a living space with s fireplace. If you got further in there is library with books and games. On the other side there is a very small tavern before you get to a large dinner area. There is also an outdoor patio and green space. They had a small kitchen garden which was very cute. The only thing I didn’t like was that we were upgraded to a larger room that was right by the staircase with windows facing the roadside. Although there weren’t too many cars, we would hear them if they drove by. The good thing was that we felt as if we were the only ones there. Although we did see 2 other group of guests during breakfast the next morning. Grabbed dinner at Shillings beer brewing company at Littleton, NH that night. It was a cute small town that we would like to go back too and stay at. We had the best meal at this place. Jeremy says 5 out of 5. Jeremy said his beer was amazing. We ordered chicken maple pizza and a Mac and cheese with bacon. The pizza was indescribably delicious. Have to go back just for that! I was initially a little annoyed at the wait for the food, but the pizza was so good all was forgiven after the first bite. We then walked to the covered bridge and took in the view of the river.

Friday morning after breakfast (scrambled eggs, bacon, oj, fruit and coffee) we left around 9ish for Mt Lafayette trailhead. Due to the rain we didn’t start the Franconia Ridge Loop until 9:45 ish. \

The hike was pretty steep at some points. You go thru lots of different climate zones. It’s very cool. Parts of it reminded us of the hike in Portland, OR. Mostly because of the luscious and vibrant green moss. It still felt like forever before we reached the greenleaf hut around 12:15pm (2.9 miles in) where I got lentil soup and some baked goods for just $2 each! The baked goods were so tasty. Jeremy said the soup was unnecessary and just slowed us down. But I thought it was worth it. We restarted the hike around 12:45pm and took a little over an hr to reach Mt. Lafayette summit (1.1 miles from the hut) at 1:50pm. During this time We reached the alpine zone. It went from sweet smelling pine Christmas to no trees and most rocky terrain. When we got to the top, the wind turned from light breeze to a heavier and more forceful wind. At one point it nearly pushed me over. The wind would come and go pretty suddenly. Long sleeves wind jacket is definitely recommended here. The ridge was 1.7 miles long with the best views! This was probably the least strenuous part of the hike with awesome 360 views. We were above the clouds for almost all of this part and it’s mountain range all around. Would come back just for that. Making the hike and entire trip worth it. There were lots of wild blueberry bushes that caught Jeremy’s eyes. And yes we had a bunch! At 3:45pm we reached the falling water trail with 3.2 miles to go. The 2 hours on the ridge went by quick. Jeremy said it was a very breezy 2 hours both literally and figuratively. At this point we were extremely sore. The hike down was the most brutal! Extremely hard on the knees! Basically it was vertically straight down. Lots of climbing where I had to use my hands for support. Two third of the way down, we finally started seeing the falling water. This was a whole new battle since things got much more slippery. We had to crisscross the “falling water” on large slippery rock surfaces several times. Falling water turned into falling Jeremy when he slipped during one of the crisscross. It was like the loop wanted to body slam Jeremy before he got off. “When Jeremy fell his lightening quick reflexes perked up and he was able to land In such a way to avoid Any injuries.” By this point my left ankle was extremely swollen and my right knee was throbbing with sharp pain. At the last 30 min of the hike I was limping to the finish line. No joke! We finally reached the end of the trail at around 7pm. This was the Toughest hike since Nepal. Thank goodness there was still some daylight. The total hike was 9 hrs and 23 min with several food and photo breaks. If we removed all breaks it would probably still have taken us 8.5 hours. We then drove to North Conway (~1 hr drive) and grab a quick dinner at Dairy Queen before going to the new BnB - Darby Field Inn for the night.

We were so sore after the hike that we decided not to do anymore hiking for the rest of the trip. So on Saturday after breakfast (frittata pancakes bacon muffin oj coffee) we went to the settlers green outlet mall. I bought a new pair of work shoes from g h bass, 2 work shirts from express outlet, a sport bra and compression leggings from under armor. We stopped at the Met cafe for lunch and got paninis and coffee. The chicken were very dry. Do not eat here. I got a heath bar latte which was very sweet and tasty. I initially read the menu incorrectly and thought it was health. Then I asked Jeremy why it was called a health bar latte when it was chocolate and toffee. Jeremy threw his head back and laughed full heartedly and said “it’s a heath bar not a health bar” and then proceeded to lecture me to go get my eyes checked when we get back. Jeremy also liked his coffee so maybe only stop there for drinks. We also made a stop at Trails End Ice Cream and got the largest kiddie size homemade ice cream scoop in a sugar cone ever! It was seriously ridonkelicious. Another 5 out of 5 in Jeremy’s book.

Afterward we walked around the main strip of North Conway. We bought a new soap dish holder and pine soap from Zed’s general store. A Very cute and charming vintage/retro looking store that sold a whole bunch of local products and gifts. In the back there was an inactive old local soda bar area, on the side it sold lots of chocolate and sweets. they also offered local canned foods and health and beauty products. We also checked out the front of the North Conway train station. Looks like they were having a large lawn market. But by the time we were there around 6:30pm all the shops were closed. We attempted to eat dinner at Delaney hole in the wall restaurant (looked like a fancier place) but the wait for too long so we had food at the Almost there bar which was much closer to our BnB instead. The bar had huge portions. A huge bud light was 2.5! My fish and chip barely fit on the plate. After getting back to the inn there was a lightning storm that passed thru. The thunder was very loud. After the storm passed we went downstairs to hang out at the living space. There was a table game where you try to get 2 small balls thru a maze and into the center. I was only able to get one into the center at a time. Jeremy gave up trying in 15 seconds.

This morning we woke up around 8am had breakfast before leaving. They had a different type of meat frittata this morning. Yesterday we had the sausage, today was ham and potatoes. They also had blueberry muffins instead of the cranberry from yesterday. We also had very delicious blueberry and banana pancakes today. We packed up and left Darby inn for the ride home at 9:45am. So far we stopped at hannaford supermarkets to pick up blueberry pop and smuttynose beer. Which a day earlier, jeremy declared loudly that he would never buy a beer with the name smutty in it. We also stopped at the gas station twice got Mountain Dew and old fashion donuts. Traffic is pretty bad with lots of stop and go. Got home around 5pm.

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latexprofit8-blog · 6 years ago

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Eating During Cancer Treatment: Tips to Make Food Tastier

You may find that cancer or cancer treatment has affected your sense of taste. Food may seem to lack flavor or taste too sweet, salty, or metallic.

Usually these changes are temporary and will improve with time. In the meantime, do what you can to maintain your calorie intake and meet your body's protein, vitamin, and mineral needs.

If you normally follow a specific diet, such as one that's low in sodium or fat or designed for people with diabetes, it may be necessary to put those restrictions aside for a while. You'll want to allow for more variety so that you can increase your chances of getting adequate nutrition. Check with your doctor to make sure it's all right to relax your dietary restrictions.

Here are some suggestions for selecting and preparing foods. Experiment with these ideas until you find combinations that appeal to you.

Note: If your mouth or throat is sore, avoid spices, acidic foods, and hot foods or beverages, which may be irritating.

If food lacks flavor

Try different sauces, marinades, seasonings, and other ingredients. These can help perk up the taste of food.

While cooking, add:

Barbecue sauce

Extracts or other flavorings

Ketchup

Meat marinades

Mustards

Soy sauce

Spices and herbs

Teriyaki sauce

Vinegar

Wine

Other suggestions to add flavor include:

Bacon bits

Chopped green or red bell peppers

Chopped onion or garlic

Ham strips

Nuts

Cheese, especially sharp cheese, such as sharp cheddar

Try:

Sugar or syrup on your food. On your cereal, try brown sugar, maple syrup, honey, cinnamon, dates, or raisins instead of white sugar.

Salty foods. In addition, salty foods such as cured meats, cheeses, and snack chips may have more taste.

If food tastes too sweet

Tone down overly sweet foods:

Add a little salt or lemon juice.

Add plain yogurt, buttermilk, instant coffee powder, or extra milk to milkshakes, instant beverage mixes or commercially prepared nutritional drinks.

Try foods that are less sweet:

Drink beverages such as diluted fruit juice, milk, buttermilk, lemonade, ginger ale, or sports drinks.

Choose desserts that aren't as sweet, such as yogurt, custard, pumpkin pie, fruit, baked fruit, fruit with cottage cheese, fruit crumble, plain doughnuts, or graham crackers.

In place of sweet snacks, choose other foods, such as:

Cheese

Chips or pretzels with dip

Cottage cheese

Crackers and cheese

Deviled eggs

Nuts

Peanut butter

If syrup, jam or sugar tastes too sweet, try butter or margarine on cooked cereal, toast, and pancakes.

If food tastes too salty

A little sugar may tone down the saltiness of some foods. Cook foods without adding salt or seasonings containing salt. Avoid processed foods that contain a lot of sodium. Look for products labeled reduced sodium or low sodium. Try bland, mild-flavored foods.

If meat doesn't taste right

If the meat is fresh and cooked properly, but it just doesn't taste right, serve other foods that contain protein, such as:

Beans or peas in soups, salads or side dishes or as a dip or spread

Cheese

Cottage cheese

Custard

Egg dishes

Eggnog

Fish—fresh, frozen or packed in a vacuum-sealed pouch, as canned fish can have a metallic taste

Instant breakfast-type drinks or other nutritional beverages

Lentils

Macaroni and cheese

Malts

Milkshakes

Nuts

Peanut butter

Poultry

Pudding

Quinoa

Tofu or tempeh

Yogurt

Other suggestions for meat:

Try meat prepared in combination with other foods, such as chili, lasagna, spaghetti sauce, casseroles, stews, or hearty soups.

Try sauces, ketchup, and other seasonings, which may improve the flavor.

Try marinating meat, chicken, or fish in marinades, soy sauce, sweet fruit juices, wine, or Italian-style dressings.

Try salty, spicy or smoked meats, such as seasoned beef steaks, pork loins, ham, sausage, or cold cuts.

Try high-protein foods that may taste better cold or at room temperature. Examples include cheese or cottage cheese plates; macaroni salads with shrimp, ham, or cheese; tuna, egg, ham, or chicken salad; cold meat or luncheon meat sandwiches; or cold salmon.

If your cancer treatment has weakened your immune system, some of these foods may not be safe for you. Practice food safety by keeping foods at safe temperatures. Don't let perishable foods sit out for more than an hour. Avoid unpasteurized juice, cheese, or milk, and raw or undercooked meats.

General suggestions

Foods that look appealing often taste better.

Select foods with a variety of colors, temperatures, and textures.

Drink liquids often or use gum, mints, or hard candies to remove a bad taste in your mouth.

Try using plastic utensils if you have a bitter or metallic taste in your mouth when eating.

Check with your dentist to see if you have any dental problems. Maintain good oral hygiene.

Check with your doctor to see if your taste changes could be related to your medications. In some cases, your doctor may adjust your medications to reduce or eliminate side effects. Don't stop taking your medications unless your doctor tells you to.

Check with a health care professional about mouth rinses.

If these measures don't help or if you're losing weight, ask your doctor or a registered dietitian for further advice.

Updated: 2015-07-23

Publication Date: 1997-09-18

Source: https://www.self.com/story/eating-during-cancer-treatment

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wellpersonsblog · 5 years ago

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Easy Weeknight Meals

These easy weeknight meals rely on a lot of fridge, freezer and pantry staples so you should be able to make them fairly quickly for lunch or dinner at almost any time!

Hi friends!

I’m here with some easy weeknight meal ideas for you! Last week I shared 25 Easy Pantry and Freezer Meals and a lot of people found them helpful for quick dinner ideas so I wanted to give you some more! I’ve included a few links but for the most part these are just general recipe directions for inspiration. If you see one that sounds good and you need a more specific recipe, just search the title in red on Google or Pinterest and I’m sure lots of options will pop up!

Easy Weeknight Meals

The titles in red are NOT links…just recipes titles followed by a general description (I did include a couple of links to recipes already on the blog)

Peanut Noodles – Roast whatever veggies you have a cook some chicken (or sub a can of white beans). Mix with cooked rice noodles or ramen noodles. Combine peanut butter, soy sauce, maple syrup, and a little broth to make a sauce and toss to coat. Add sriracha for a kick. These Instant Pot Asian Noodles are my favorite.

Italian Beef Skillet – Cook ground beef in a skillet with garlic and Italian seasoning. Add some cooked lentils (or use all lentils if you don’t have meat. Stir in a can of diced tomatoes (including the liquid in the can) along with some fresh spinach or kale and some crumbled feta. Serve with pasta, rice, quinoa etc.

Fajita Potato Nachos – Saute chicken, peppers, and onions in a skillet with taco seasoning. Serve over roasted potato slices and top with cheese. Or skip the potatoes and serve over chips, or make traditional fajitas.

Sundried Tomato Pasta – Cook chicken in a skillet with garlic and oil. Mix in cooked pasta, chopped sundried tomatoes, and some chili flakes.

Shrimp Scampi – Saute shrimp in butter, garlic, and oregano. Serve over spaghetti or zoodles and top with fresh lemon juice! I make this Paleo Shrimp Scampi all the time!

Sheet Pan Greek Chicken – Put chicken thighs, diced potatoes and green beans on a baking sheet. Top with greek seasoning and slices of lemon and bake at 400 F until chicken reaches 165 degrees.

Hawaiian Chicken Sliders – Combine chicken, diced canned pineapple (plus juice), diced red pepper and some bbq sauce in the crockpot and cook on low for 6 hours. Shred chicken, put on slider buns and top with cheese.

Hamburger Helper – Cook ground beef in a skillet with a can of Rotel, a drained can of corn and a can of ranch style beans. When beef is cooked, mix in cooked elbow noodles and serve.

Crack Chicken – Put chicken, a block of cream cheese, a packet of ranch seasoning, some shredded cheese, some chopped bacon, and a little chicken broth in the crockpot and cook on low for 6-8 hours. Make a Mexican version with this Slow Cooker Creamy Mexican Chicken. Or for something less creamy try this Crockpot Cilantro Lime Chicken.

Chicken Noodle Casserole – Mix cooked chicken and cooked egg noodles with a can of cream of mushroom soup, a bag of frozen veggies and a little chicken broth. Top with crushed potato chips. Bake until bubbly.

Unstuffed Cabbage Rolls – Cook ground beef, garlic and onion in a dutch oven and drain grease. Add a bag of coleslaw or shredded cabbage, a can of tomato soup and a little water. Bring to a boil, cover and reduce heat to simmer for 30 min or so. Stir in some cooked rice if desired.

Fried Rice – Saute chicken and frozen veggies. Add cooked rice and soy sauce and mix. Push to the side, scramble a few eggs and mix it all together for fried rice.

Breakfast For Dinner – Try these Egg in a Hole Breakfast Sandwiches, some Red Lentil Pancakes with fruit and yogurt or these Banana Flax Waffles.

Dijon Salmon – Top salmon with dijon mustard or hummus and breadcrumbs (or crushed nuts) and bake. Serve with sweet potatoes or rice.

Mexican Zucchini Boats – Slice zucchini lengthwise and scoop out the middle. Stuff with cooked ground beef and/or black beans, corn, taco seasoning, and shredded cheese and bake.

Chicken Pot Pie – Cook garlic, chicken, potatoes and frozen mixed veggies in a skillet with butter for 10 min. Sprinkle with a couple of tablespoons of flour. Add some chicken broth, bring to a boil and then simmer until potatoes are tender. Add a cup or two of milk, pour into a baking dish, top with a sheet of puff pastry and bake. Sub chickpeas for chicken if you want!

Chicken Tenders – Make your own chicken tenders or nuggets, or pull a batch of these Freezer Chicken Tenders from the freezer and serve with steamed veggies and mac and cheese.

Easy Grilled Chicken – Marinate chicken in a mixture of garlic, oil, red wine vinegar, and honey. Grill and serve with veggies and your favorite starch.

Breakfast Loaded Potatoes – Mix scrambled eggs with black beans, salsa, and cheese and use to topped baked potatoes or sweet potatoes.

Baked Ziti – Cook ground turkey or beef. Mix with cooked pasta and a jar of pasta sauce (and spinach if you want). Spoon into a baking dish, top with mozzarella cheese and bake until bubbly.

Hummus Chicken Wraps – Make this shredded hummus chicken and throw it in a tortilla with any veggies you have on hand. Serve with fruit!

Crockpot Roast Chicken – Put a whole chicken (or a pot roast) in the crockpot with carrots, potatoes and a cup of broth. Top with a packet of onion soup mix and cook on low for 6-8 hours.

Zuppa Toscana – Cook Italian sausage, onion, garlic, diced potatoes and bacon in a dutch oven. Add broth, bring to a boil, then simmer until potatoes are tender. Add some heavy cream and fresh spinach if you have it.

Egg Wraps – Make these easy egg wraps and fill with cheese, turkey, avocado, leftover chicken etc. Whatever you have on hand!

So there you go! Hope this gave you some new ideas. Remember you can find more ideas in my Freezer & Pantry Meal Ideas post!

Enjoy! –Lindsay–

First found here: Easy Weeknight Meals

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loribos · 6 years ago

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New Post has been published on Toronto Events, Activities and Entertainment

New Post has been published on https://www.torontonicity.com/2019/01/15/winterlicious-2019-returns-to-toronto/

Winterlicious 2019 Returns to Toronto

If you’re like me, you spend the first few weeks of the new year in hibernation to recover from holiday entertaining the month before. I find that the month of January is a great time not only to make resolutions, but also to declutter so I’ve been busy getting rid of stuff that I no longer want or need. It’s convenient that the weather has been below normal winter temperatures as I have not been tempted to go out except for walks or groceries or errands. But when the end of January arrives, I usually feel a little more refreshed and interested in seeing friends. What a perfect time to reacquaint with others during Winterlicious, which returns to Toronto from January 25, 2019 to February 7, 2019.

Here is a preview of some of the menus that I think are worth sampling during Winterlicious 2019:

Museum Tavern in Toronto, photo courtesy Museum Tavern

Museum Tavern, 208 Bloor St. W., Unit 201, 416-920-0110

Cuisine: American

You might think you’ve stumbled into a Manhattan bar, but no, you’re in Toronto right across from the ROM. If you’re a beef eater, go for the Prime Beef Cheeseburgers…people say it’s the best in the city.

Lunch: $23

Appetizer: Butternut Squash Soup (vegan) OR Duck Bun OR Spicy Salmon & Nori OR Goat Cheese Salad

Main: Prime Beef Cheeseburger OR Fish & Chips OR Beer-Braised Chicken Stew OR Winter Bowl with tofu, almonds, Brussels sprouts, broccoli, ancient grains, chia seeds, kale, turmeric sauce (vegan)

Dessert: Double Chocolate Cake OR Banana Colada Cake OR Lemon Pot de Crème or Sorbet (vegan)

Dinner: $33

Same as lunch except Mains include Prime Beef Double Cheeseburger OR Seared Ahi Tuna Burger OR Beer-Braised Chicken Stew OR Winter Bowl (vegan)

Carrot Agnolotti on Winterlicious 2019 menu at Wynona Restaurant

Wynona, 819 Gerrard St. E., 416-778-5171

Cuisine: Italian & Mediterranean

Wynona opened last summer on the border of Chinatown East serving Riverdale and Leslieville clients with fish and pasta dishes.

Dinner: $43

Appetizer: Marinated Sardines from Portugal, Red Pepper, Breadcrumb, Pimenton OR Beef Carpaccio Crème Fraîche, Horse Radish, Beets, Walnut OR Hummus, Marinated Olives, Grilled Focaccia

Main: Cavatelli, Pomodoro, Stracciatella, Breadcrumb OR Grilled Branzino, Brown Butter, Capers, Olives OR Carrot Agnolotti, Maple Butter, Smoked Chestnut

Dessert: Canele, Dulce De Leche Mousse, Berries OR Tiramisu, Marsala Zabaione OR Parisian Flan, Chantilly Cream

Bosk, Shangri-La Hotel, 188 University Avenue, 647-788-8294

Cuisine: Asian-inspired

Come and enjoy exceptional Asian fusion dining in a gorgeous, light-infused room with elegant furnishings.

Lunch: $33

Appetizer: Roasted Garlic Vichyssoise Chicken Skin, Mushrooms, Charred Leek, Sunflower Sprouts OR Smoked Potato Salad Broccolini, Celery, Guanciale, Buttermilk Dressing OR Prawn Terrine Nuoc Cham, Rice Cracker, Mint, Cucumber

Main: Steelhead Trout Beluga Lentils, Turnip, Bok Choy, Dashi Beurre Blanc OR Crispy Pork Belly Fried Rice, Kimchi Slaw, Asian Pear, Gochujang Jus OR Hen Egg Pasta Sheets House-Made Ricotta, Kabocha Squash, Pinenuts, Rapini, Tomato Fondue

Dessert: Warm Toffee Pudding Bourbon Toffee Sauce, Apple Butter Ice Cream, Bourbon Spiked Apple and Raisin OR Tiramisu Coffee Amaretto Jelly, Espresso Sponge, Mascarpone Cream, Speculoos Crumbs OR Chocolate Mousse

Chocolate and Passion Fruit Mousse, Salted Caramel, Banana and Passion Fruit Sorbet

Dinner: $53

Same as lunch except Mains include Pacific Cod Parsley Spätzle, Salsify, Turnip, Brown Butter Caper Sauce OR Slow Cooked Beef Shortrib Parsnip, Cippolini Onion, Bacon, Mushroom, Bourguignon Jus OR Aged Duck Breast Cumin-Squash Puree, Duck Fat Potatoes, Kale, Curry Jus OR Hen Egg Pasta Sheets House-Made Ricotta, Kabocha Squash, Pinenuts, Rapini, Tomato Fondue

Montgomery’s Restaurant, 996 Queen St. W., 647-748-4416

Cuisine: Canadian

Dinner: $43

Appetizer: Handmade Sourdough Bread with House Made Cultured Butter and Fermented Vegetables with House Made Charcuterie and Smoked Mustard OR Shrimp with Dried Tomato Oil, Marigold and Crispy Potato Sheets OR Winter salad with apple mustard vinaigrette

Main: Dry Aged Beef with Salt-Baked Celeriac and Endive OR Roast Duck Leg with Salt-Baked Celeriac and Endive OR Hand cut Tagliatelle with Mushrooms and Catnip OR Mackerel with Charred Cabbage and Salted Stone Fruit

Dessert: Tarte Tatin with Sweet Fern Ice-Cream OR Quebec Cheese with Fruit Preserve OR Maple Ice-Cream, Black Peanuts, Preserved Cherry + Salt-Cured Foie Gras

Have a great time at Winterlicious 2019. Let me know in the comment section if you attend one of these restaurants.

#Winterlicious 2019

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jessicakehoe · 7 years ago

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FASHION’s Guide to Portland, Where All Things Local Truly Shine

Portland is a city for many tastes, proclivities and interests. If you’re the outdoorsy sort, rejoice in all the trails, slopes and lakes. If you care about the environment, you’ll be guaranteed to meet kindred spirits at every turn. If you’re a fan of local, small-batch goods, well I feel sorry for your wallet. And if you’re into food, saddle up, because there is SO much ground to cover. One through line you’ll probably pick up on by the end of a visit to Oregon’s largest city is the emphasis on all things local: whether it’s the restaurants that source their meat and produce from nearby farms or the stores that carry goods from homegrown businesses and retailers or the bars that champion wine from Oregon’s own biodynamic vineyards. Here’s a quick snapshot of some of the spots I explored on a trip to Portland over the summer, which should serve as a handy guide for whenever you’re headed to the City of Roses yourself.

SHOP

Wildfang You may have spotted their hugely popular ‘Wild Feminist’ t-shirts out on the street or on social media. The female-founded company specializes in menswear-inspired clothing for women and female-identifying people but it’s their politically-driven feminist messaging that gets the most love. Most recently, they put out a special collection encouraging people to vote in the midterm elections, and over the summer, raised $250,000 for refugees at the US-Mexico border with their “I really care, don’t you?” jacket. Swing by either of the brand’s two Portland locations for some badass goods.

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WHO'S READY TO GIVE A LITTLE HELL TOMORROW?!

A post shared by WILDFANG (@wearewildfang) on Nov 5, 2018 at 7:00am PST

Frances May This impeccably curated boutique in downtown Portland carries a slew of local designers with an eye on sustainability, from their own in-house line fashioned out of vintage fabrics to Kate Towers, whose pieces are hand-dyed and made of natural fibres, to Older Brother, a brand known for its eco-friendly, gender-neutral separates. In addition to clothing, Frances May carries shoes, sunglasses, bags and jewellery from local and international labels like Rachel Comey, Another Feather, Batsheva and Common Projects.

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Plenty of light and foliage and fall fashions in the shop RN. Come soak it all in today 11-7 🍂

A post shared by Frances May (@francesmayshop) on Oct 27, 2018 at 11:31am PDT

Schoolhouse Electric The headquarters of Schoolhouse—purveyors of eclectic furniture, lighting and home decor—are in a 115-year-old brick factory building. Not only are their one-of-a-kind pieces made onsite, but the building is also home to the brand’s flagsip store, a homey space where you’re likely to walk away with all manner of great finds, from quirky lamps to cool art.

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In our Portland flagship store you’ll see beloved vintage finds we’ve collected over the years. Our hope is that one day, our own Schoolhouse pieces will live on similarly as treasures for the next generation to cherish. #schoolhouseliving.

A post shared by Schoolhouse (@schoolhouse) on Aug 13, 2018 at 9:39am PDT

EAT

Tusk “Locally sourced, aggressively seasonal” boasts this Middle Eastern restaurant, and they deliver on both counts. The airy, light-filled restaurant is the ideal space for brunch, where you can enjoy dishes like The Cypriot (halloumi and spicy lamb sausage with eggs) and Mujadara (a combination of rice, lentils, crispy onions, labneh and sumac). Pretty much every single thing about this restaurant is Instagram bait, from the fresh, vibrant food to the earthy plateware to the space itself, awash in millennial-approved pastel hues.

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Kibbe Naya with green wheat, endive, raw lamb, turmeric yogurt, chips || #ayerscreekfarm #tuskpdx

A post shared by Tusk (@tuskpdx) on Oct 29, 2018 at 6:40pm PDT

Tasty n Alder One of the most beloved restaurants in the city, Tasty n Alder’s food is legendary. Carve out a solid chunk of time to dine here, so you can enjoy a range of dishes at leisure. A few items you mustn’t miss: their chocolate potato doughnut (trust me), the radicchio salad with bacon lardons, manchego and a six-minute egg, and the steak and cheddar eggs with cornmeal pancake and jalapeno butter.

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Tasty Steak N Cheddar Eggs. 🍳 . . . #tastynalder #portland #pdx #pdxeats #tastyfood #brunch #regram from @relishedafrica.

A post shared by Tasty N Alder (@tastynalder) on Aug 1, 2017 at 11:10am PDT

Pepe Le Moko A great spot for late-night eats and cocktails, this below-ground speakeasy seats just 36 people, so be sure to call ahead for a reservation. Oysters are their specialty, but I highly recommend ordering their cumin-roasted pistachios as a table snack. They’re seriously addictive.

Heart Coffee Roasters Portland’s no stranger to great coffee, and Heart’s one of the best specialty roasters in the city. They source their beans from countries like Guatemala, Ethiopia and Colombia, and have three locations in the city where you can get your fix.

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Shelves are stocked with a great selection of beans! Stop by any of our locations and grab yours for the weekend✌🏼

A post shared by Heart Roasters (@heartroasters) on Aug 10, 2018 at 7:58am PDT

Salt & Straw If you leave Portland without sampling the ice cream at Salt & Straw, you may as well not have visited at all. This small-batch ice cream shop with multiple locations has some of the most interesting flavours you’ll ever try: pear and blue cheese, Arbequina olive oil (apparently Oprah’s fave!), and even salted caramel Thanksgiving turkey.

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Behold, Salted Caramel Thanksgiving Turkey! The main course of our Thanksgiving menu, this creamy, salty-sweet ice cream is full of delightful, finger-licking flavor—we fold sweet and buttery turkey brittle into a turkey fat caramel ice cream, creating an astoundingly authentic flavor you’ll want to wrap up and take home for leftovers. Get your tail feathers in here and dig in!

A post shared by Salt & Straw Ice Cream (@saltandstraw) on Nov 5, 2018 at 12:02pm PST

Food trucks Portland has over 500 food trucks, most of which are clustered into areas locals refer to as “pods.” Check out a pod or two to sample foods like Korean bibimbap, Thai chicken and rice, falafel wraps, tacos, crepes and more. To help narrow the scope, it might be wise to consult a list like this one by Thrillist or to peruse this site dedicated to Portland’s food trucks before venturing out for your pod adventures.

VISIT

Powell’s Books Be sure to spend an afternoon at Powell’s, the world’s largest independent purveyor of new and used books. There are four locations in the city, but the one to visit is certainly the flagship in the Pearl District, which spans an entire city block and contains over one million books! Don’t leave without popping in to the Rare Book Room, which contains an impressive collection of autographed first editions and other collectible volumes.

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November 6 is around the corner. Get ready to vote! (link in bio) #powellsrecommends

A post shared by Powell's Books (@powellsbooks) on Oct 18, 2018 at 10:58am PDT

Portland Japanese Garden This five-hectare traditional Japanese garden, complete with koi ponds, a bonsai terrace and mini pagoda lanterns, is a joy to wander around. I recommend getting a guided tour because there’s so much to learn about the various Japanese traditions and styles that have been incorporated into the garden, which was built in 1963. While you’re in the neighbourhood, be sure to go across the street to the Rose Garden, the longest-running rose test garden in the United States, home to over 650 different varieties of roses.

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"Autumn is a second spring when every leaf is a flower."- Albert Camus — We're still awaiting the arrival of autumn, but in the meantime, share your favorite pictures of fall colors! — #fallcolor #fallcolors #portlandjapanesegarden #japanesegarden #japan #strollingpondgarden #lantern #travelportland #traveloregon #oregon #portland #pnw #oregonpnw #travel

A post shared by Portland Japanese Garden (@portlandjapanesegarden) on Oct 6, 2018 at 9:01am PDT

Natural wine bars Portland is having a major natural wine moment, which helps explain the proliferation of natural wine bars like Dame, Ok Omens, Sardine Head, Bar Norman and Ardor. Natural wines are made with minimal intervention, which means they’re organic and sans chemicals and additives. Wines can be intimidating, especially a whole new category of them, but these bars make it all fun and approachable. Want a particularly casual wining environment? Head to Sardine Head, which is Portland’s first natural wine dive bar.

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we love the whole world of wine, but this month we’re celebrating the talented, kind people making wine in our own backyard. more delicious by the year…with an expanding view of what can be grown. we’re pouring all of these wines by the glass! come sip or gulp.

A post shared by DAME (@damerestaurant) on May 3, 2018 at 5:24pm PDT

Mount Tabor Head to Mount Tabor, which is technically a dormant volcano vent, for a not-too-strenuous hike among Portland’s lush landscape of firs, maples and cedars. Be sure to check out one (or all) of the three reservoirs in the park, and halt along the way to take in the impressive view of the city down below.

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Hood. 🌲🌲🌲⚘

A post shared by Diane Rios (@dirios8) on Oct 27, 2018 at 12:25pm PDT

The post <em>FASHION’</em>s Guide to Portland, Where All Things Local Truly Shine appeared first on FASHION Magazine.

FASHION’s Guide to Portland, Where All Things Local Truly Shine published first on https://borboletabags.tumblr.com/

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lindyhunt · 7 years ago

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FASHION’s Guide to Portland, Where All Things Local Truly Shine

SHOP

View this post on Instagram

WHO'S READY TO GIVE A LITTLE HELL TOMORROW?!

A post shared by WILDFANG (@wearewildfang) on Nov 5, 2018 at 7:00am PST

View this post on Instagram

Plenty of light and foliage and fall fashions in the shop RN. Come soak it all in today 11-7 🍂

A post shared by Frances May (@francesmayshop) on Oct 27, 2018 at 11:31am PDT

View this post on Instagram

A post shared by Schoolhouse (@schoolhouse) on Aug 13, 2018 at 9:39am PDT

EAT

View this post on Instagram

Kibbe Naya with green wheat, endive, raw lamb, turmeric yogurt, chips || #ayerscreekfarm #tuskpdx

A post shared by Tusk (@tuskpdx) on Oct 29, 2018 at 6:40pm PDT

View this post on Instagram

Tasty Steak N Cheddar Eggs. 🍳 . . . #tastynalder #portland #pdx #pdxeats #tastyfood #brunch #regram from @relishedafrica.

A post shared by Tasty N Alder (@tastynalder) on Aug 1, 2017 at 11:10am PDT

View this post on Instagram

Shelves are stocked with a great selection of beans! Stop by any of our locations and grab yours for the weekend✌🏼

A post shared by Heart Roasters (@heartroasters) on Aug 10, 2018 at 7:58am PDT

View this post on Instagram

A post shared by Salt & Straw Ice Cream (@saltandstraw) on Nov 5, 2018 at 12:02pm PST

VISIT

View this post on Instagram

November 6 is around the corner. Get ready to vote! (link in bio) #powellsrecommends

A post shared by Powell's Books (@powellsbooks) on Oct 18, 2018 at 10:58am PDT

View this post on Instagram

A post shared by Portland Japanese Garden (@portlandjapanesegarden) on Oct 6, 2018 at 9:01am PDT

View this post on Instagram

A post shared by DAME (@damerestaurant) on May 3, 2018 at 5:24pm PDT

View this post on Instagram

Hood. 🌲🌲🌲⚘

A post shared by Diane Rios (@dirios8) on Oct 27, 2018 at 12:25pm PDT

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robertsmorgan · 7 years ago

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What Is the Paleo Diet: The Beginner’s Guide

What if you had to spend all day chasing after your dinner or foraging for it in the forest? Proponents of the Paleolithic Diet say you'd be a lot more healthy. Also called the Paleo diet, followers of this eating plan believe that our digestive systems are best adapted to that ancient era when humans ate natural, non-packaged foods, like meats, fish, nuts, seeds, fruits, and vegetables.

In modern times, we eat more dairy, grain, and legumes than our early ancestors. We also consume more sugary, heavily processed, deep-fried, and fast food, which is not good for our health. Some of these dietary changes occurred as agriculture began in earnest, around 10,000 years ago. While that sounds like a long time ago, it's considered the "blink of an eye" in the long history of humankind. As a result, Paleo proponents say, our bodies and genetics haven't yet adjusted. Combine unhealthy food choices with a sedentary lifestyle and it's no wonder that we're seeing an epidemic of obesity, heart disease, cancer, and diabetes in the modern world.

Quick Tips to Start a Paleo Diet

Decide which type of Paleo diet you want: strict, basic, or primal.

Remove forbidden foods from your kitchen. Start with grains, legumes, dairy, foods with added sugar, and processed foods.

Decide what you'll eat at each meal for a week; make a grocery list and purchase needed items.

For each meal, choose your protein and vegetables, then add healthy fats such as avocados, nut butter, or olive oil.

If you're going to eat meat, make sure it's lean, organic, pasture-raised, or wild-harvested varieties that are sustainably harvested.

Select a wide array of vegetables (except starchy vegetables — more on that later), fruits, nuts, and seeds.

You can only eat desserts you make yourself; sweeten with agave, maple syrup, dates, or Stevia leaf.

Enlist the support of trusted friends and family members.

What Is the Paleo Diet?

The Paleolithic or Paleo diet is a return to a style of eating that resembles what early humans ate. During the Paleolithic Period — approximately 2.5 million to 10,000 years ago — humans subsisted mainly on food that came from hunting or gathering: meat, fish, and insects, plus seasonal vegetables, fruits, nuts, and seeds.

The paleo diet is a low-carbohydrate diet that shuns all cultivated foods such as cereal, grains, legumes, potatoes, milk, and sugar. It was initially created by Loren Cordain, whose research into the health benefits of ancestral, stone-age diets for modern people has appeared in some of the world's top scientific journals.

As more and more people experiment with the diet, they have separated into different groups such as strict Paleo followers, basic Paleo followers and primal Paleo followers.

Strict Paleo: Avoids all cultivated foods including vegetables in the nightshade family such as tomatoes and peppers, as well as cocoa and all sweeteners.

Basic Paleo: Allows sweeteners such as maple syrup and raw honey, most nightshade plants (except for potatoes), and 70 percent dark chocolate or higher.

Primal Paleo: Adds a few more foods onto the basic Paleo diet plan such as white potatoes and white rice in moderation plus fermented dairy. Primal Paleo comes from Mark Sisson's book Primal Blueprint.

What Can You Eat on a Paleo Diet?

Strict, Basic, and Primal are the most well-known Paleo variations, but there are others. One version exists for people with autoimmune diseases, as well as an 80/20 Paleo where 80 percent of your diet is Paleo and 20 percent is not. Those who adhere to the strictest Paleo regimen eat these foods:

Lean Meats

Paleo proponents strongly advocate for organic, free-range, or pasture-raised animals, since that is how our Paleo cousins would have eaten. That means you can eat a variety of grass-fed, pasture-raised lean meats including beef, bison, lamb, chicken, turkey, and pork.

Game

The Paleo diet also allows for hunted game and many Paleo advocates like to hunt. Whether you hunt yourself or buy from a store, you can add venison, elk, quail, duck, rabbit, pheasant, or wild boar to a Paleo Diet.

Fish and Seafood

Paleo followers chose wild-caught fish and seafood over farmed varieties because they have more nutrients. Be sure, however, to choose sustainably-harvested fish and shellfish. The Monterey Bay Seafood Aquarium Seafood Watch program has developed printable guidebooks that show you which choices are best not only for the environment, but also for your health — since mercury contamination occurs in many fish.[1]

Non-Starchy Vegetables

Our ancestors ate large quantities of leafy greens, especially when other foods were hard to find. Many of the vegetables our ancestors ate are similar to the high-fiber, green veggies we consume today, such as lettuce, spinach, kale, and broccoli. These low-starch vegetables are also low on the glycemic index (GI) — an index that tells you how carbohydrate-based foods affect your blood sugar. Some other veggies that you can eat on a Paleo diet include asparagus, green beans, cabbage, and leeks.

Fruits

The Paleo Diet allows all types of fruit. Fruits are full of antioxidants, vitamins, and fiber. It's smart to eat a variety of fruits so you tap into the nutrients and health benefits that different fruits offer. Berries, for example are high in antioxidants, while bananas are high in potassium. While Paleo is a low-carb diet, the glycemic index can help you determine which fruits are best for your specific dietary needs. People looking to lose a lot of weight might avoid fruits altogether, but if you are looking for other health benefits, some high-GI fruits, like watermelon, do not cause spikes in your blood sugar because their glycemic load (GL) is low. Check out our article on the glycemic index and glycemic load to learn more.

Eggs

Eggs, preferably organic and free-range, are a big part of the Paleo diet. Eggs are full of protein, fat, and important nutrients like B vitamins and choline, an essential nutrient. You can hard-boil them and use them as snacks, make them for breakfast in a scramble, or have "breakfast for dinner."

Nuts & Seeds

Our Paleo ancestors ate raw nuts and seeds and that's how you should enjoy them, too. Healthy nuts such as almonds, pumpkin seeds, walnuts, and macadamia nuts are great sources of protein, minerals, and other nutrients. A recent study showed that walnuts have the most heart-healthy antioxidants of any tree nut. Seeds are another great source of nutrients for the Paleo diet. Try chia seeds, flax seeds, sesame seeds, sunflower seeds, and pumpkin seeds on salads or added to a homemade trail mix.

Fats

You can cook with many oils and fats on the Paleo diet, especially those derived from fruits and nuts: olive, avocado, coconut, walnut, flaxseed, and macadamia. While technically you can use unhealthy animal fats for cooking like lard, bacon grease, or goose fat, you will experience exponentially better health if you avoid them. Look for extra virgin olive oil (EVOO), preferably organic. This will ensure you get the highest polyphenol content; polyphenols are antioxidants that protect against cancers, cardiovascular diseases, diabetes, osteoporosis, and neurodegenerative diseases.[2]

Drinks

Paleo followers drink mostly water, but you can also have fruit- or vegetable-infused water, detox water, and occasional fruit juice — as long as there's no added sugar. You can also drink coffee and tea and a glass or two of red wine or low-sugar hard cider at night, if desired. While the Paleo diet also allows certain alcoholic spirits, they are not healthy for you.

Foods to Avoid on a Paleo Diet

There are also foods you should avoid on the Paleo diet, though this varies depending on which version you follow.

Sugar & Artificial Sweeteners

On a Paleo Diet, you will avoid artificial sweeteners like aspartame, sucralose, saccharine, xylitol, and acesulfame K. But you also must avoid processed white sugar, cane sugar, beet sugar, and all foods with added sugars. Sugar can masquerade in products as high-fructose corn syrup, glucose, dextrose, fruit juice concentrates, invert sugar, and maltose, among other names.

Sugar-sweetened Drinks

Avoid soda, energy drinks, sweetened powdered drinks, and sports drinks. Although you can have an occasional glass of fruit juice with no added sugar, most Paleo proponents believe you should opt for the whole fruit instead.

Processed Meats

Avoid processed meats like ham, bacon, deli meats, sausage, and salamis. Most processed meat contains undesirable additives or comes from feed lot animals that consume grains. This makes the meat high in saturated fats and low in protein.

Grains

Grains — wheat, rye, barley, oats, corn, brown rice — contain lectins, a type of plant protein, and phytic acid. Paleo advocates avoid grains because they may cause inflammation in the gut and prevent certain nutrients from being absorbed. Some Paleo advocates believe grains are acceptable to eat, but you can make that decision after doing your own research and choosing a particular version of the Paleo diet.

Legumes

You need to avoid legumes on a Paleo diet, including kidney beans, pinto beans, navy beans, soybeans, black-eyed peas, garbanzo beans and pretty much all beans and lentils. That also includes foods made with beans, such as hummus or falafel. Many people do not realize that peanuts are legumes also, and they should be avoided. Like grains, legumes contain lectins and phytic acid.

Starchy Vegetables

Starchy vegetables — such as potatoes and corn (and potato and corn chips), tortillas, and popcorn — rank high on the glycemic index and therefore spike your blood sugar, which means you'll feel hungry again soon after eating them. They are also higher in calories. Avoid them on a Paleo diet.

Dairy

Most Paleo advocates say no to dairy completely. On the other hand, some Paleo followers say grass-fed butter and clarified butter, or ghee, are acceptable. Others say full-fat dairy products are fine — and studies have shown they contain conjugated linoleic acid, which may prevent weight gain.[3] Some Paleo followers consume fermented dairy products such as kefir, yogurt, or sour cream because manufacturers have removed the lactose and casein, a kind of protein that some people are allergic to.

Bad Fats & Oils

Many vegetable oils are highly processed and high in heart-damaging omega-6 fatty acids and low in heart-healthy omega-3 fatty acids. Disallowed oils include hydrogenated and partly-hydrogenated oils, margarine, soybean oil, corn oil, peanut oil, canola oil, safflower oil, and sunflower oil.

Most Alcohol

Brewers make beer from grains — wheat, barley, and hops — so it's not allowed. It also has gluten, which some people are allergic or sensitive to. Spirits are also made from grains but they undergo distillation that removes most of the gluten. If you drink, be aware that many mixers contain sugar.

Example Paleo Diet Meal Plan

The following is an example of what a Paleo diet plan may look like.

DAY 1

Breakfast: Dairy-free smoothie with chia seeds, unsweetened nut milk, banana, and blueberries

Lunch: Grilled organic, pasture-raised chicken with greens and balsamic vinaigrette

Dinner: Wild-caught salmon with asparagus

DAY 2

Breakfast: Scrambled eggs cooked in coconut oil with sliced avocado

Lunch: Niçoise salad with wild-caught salmon and vinaigrette

Dinner: Frittata with vegetables

DAY 3

Breakfast: Banana with almond butter, honey, and pecans

Lunch: Stuffed portobello mushrooms

Dinner: Baked organic quail with rosemary, green salad and roasted sweet potato

Paleo-friendly snacking options include hardboiled eggs, a handful of raw nuts, or a banana with almond butter.

Health Benefits of a Paleo Diet

When you chose to eat Paleo, you end up consuming many more whole foods and eliminating unhealthy processed foods. This removes many harmful additives, preservatives, and chemicals from your diet. You also reap the anti-inflammatory benefits of eating more plants and improve your gut microflora by consuming more fiber. Scientific studies have found a range of benefits, including the ones below.

Lose Weight

Studies have shown that followers of the Paleo diet lose weight, lower their Body Mass Index (BMI), and shrink their waistlines.[4] The Paleo diet generally requires eating large amounts of protein. Protein has a greater thermic effect — the energy your body uses to digest food — than fats or carbohydrates. This means just by eating more protein, you'll increase the calories you burn each day.[5] Protein also has a greater satiety value than fats or carbohydrates, meaning you feel full faster and stay full longer.[6]

Lower Your Risk of Heart Disease

Paleo followers may lower their risk of heart disease. One study found that high-density lipoprotein (HDL), or “good" cholesterol," went up while triglycerides went down in people who followed the Paleo diet for 12 weeks.[7] You'll see even better results if you minimize saturated fats.

Better Control Your Blood Sugar

Followers of the Paleo diet may end up with better-balanced blood sugar. Your carbs will come from fruits and vegetables, most of which have a low-glycemic index (GI).[8] Since your body digests low-glycemic foods more slowly, they do not raise your blood sugar levels as much as higher GI foods do.[9] Even people with type 2 diabetes who followed the Paleo diet ended up with more balanced blood sugar levels.[10] It's important that everyone, not just those with diabetes, control blood sugar; otherwise you could become “prediabetic," a condition where your blood glucose levels are elevated but not quite high enough to be considered diabetes. According to the CDC, about one-third of American are “prediabetic" and thus are at risk of developing type 2 diabetes.

Better Gut Health

The Paleo diet may diversify your gut microbiome, the trillions of bacteria, fungi, and other microbes that reside in the lining of your intestines. These tiny creatures contribute to everything from our immune response to our metabolic rate to our anxiety levels.[11] Research has shown that modern hunter-gatherer tribes have greater diversity in their gut microflora than Western populations because they consume greater amounts of fiber. Fiber acts as a prebiotic, feeding the probiotic microbes.[12] When Westerners adopt a hunter-gatherer type diet, they may also increase the diversity of microflora in their gut.[13]

Can a Vegetarian or Vegan Eat Paleo?

It would be very hard for a vegetarian or a vegan to follow a strict Paleo diet. Vegetarians and vegans rely on legumes such as beans, as well as pseudo-grains like quinoa as their protein sources. One answer for vegetarians who want to follow a Paleo diet is to eat plenty of eggs. Some Paleo followers believe it's okay to consume legumes and pseudo-grains if you first soak them or sprout them before cooking, which helps remove the lectin and phytic acid. If you follow a basic or primal Paleo diet, you may be able to follow it as a vegetarian.

Cons of a Paleo Diet

Following a Paleo diet is not necessarily easy. Here are the top disadvantages of following a Paleo diet.

Caution: Eating Meat & Seafood

The Paleo diet encourages the consumption of meat. At Global Healing Center, we believe meat is not part of a healthy diet. Instead, we encourage an organic, plant-based diet. There is a strong, well-documented relationship between the consumption of animal products and many types of cancer, heart disease, and other ailments. In addition, raising animals for consumption harms the environment in numerous ways.

Paleo followers should also be careful with their fish consumption. Some fish species — especially predator species that are higher on the food chain such as tuna — can have high amounts of toxic metals such as mercury, which are especially harmful to developing fetuses and young children.[14]

No Portion Control

One criticism of the Paleo diet is that it does not specify the portions of allowed food, so you may overeat high-calorie foods such as nuts, possibly making it harder to lose weight. Counting calories is one way to avoid this pitfall. However, others consider not counting calories as a benefit, since many people do not like "dieting" in the stricter sense, but prefer the freedom of this eating plan — which usually leads to weight loss.

High Cost

The Paleo diet is expensive to follow because it relies heavily on animal protein sources that are organic, grass-fed, and humanely raised. Shopping for sustainable sources of seafood can also be pricey. Vegetable and fruit prices may vary, but if you look for strictly organic fruits and vegetables, your grocery costs may be high.

Difficult to Stick To

A recent study of 35 women who followed the Paleo diet for two years revealed that the dieters found it difficult to avoid certain foods such as bread and alcohol, struggled to understand what they were allowed to eat and found it more expensive than eating out. On the plus side, the women following this diet lost an average of 14 pounds.[15]

Too Few Carbs

Some experts say restricting carbohydrates may not work for people who exercise frequently. Athletes, for instance, need carbohydrates to sufficiently fuel intense workouts and to recover from them.[16]

The Paleo Diet is Time-Consuming

Expect to spend more time than usual planning your meals and cooking. You will have to make most meals from scratch. To save time, you may find yourself eating the same things again and again. We are all creatures of habit, but this can get tedious.

What to Expect & Possible Side Effects

Practice patience if you decide to follow the Paleo diet. You will need more time for shopping and cooking and you may not feel good at first as your body adjusts to this new regimen. The Paleo diet is a form of detoxing, especially if you strictly eliminate sugar, dairy, and processed foods. You are also dramatically reducing your carbohydrate intake, and as a result, you're likely to get a headache, your brain may feel foggy, and you may not have much energy. We call this the healing crisis, but some call it the low-carb flu. Paleo experts say this goes away after about a week or two when you should start to feel better.

Adding Supplements to Your Paleo Diet

If you follow the strictest version of the Paleo Diet, which allows no dairy products, you will need to make sure you are getting enough calcium and vitamin D from other sources, which are important to bone health. Other recommended supplements are omega-3 fatty acids, probiotics to encourage healthy bacteria in your gut, and magnesium.

Points to Remember

The Paleo diet follows the lifestyle of ancient humans who spent much of their time hunting and gathering their food. This diet calls for consuming large amounts of protein, moderate amounts of healthy fats, and restricting carbohydrates to fruits and vegetables.

There are many variations of the diet including strict, basic, and primal Paleo; some call for no dairy, grain or legume consumption and others are more lenient. Research has shown there are weight loss benefits to following the diet and it may help people who struggle with diabetes get their blood sugar under control and reduce their risk of contracting heart disease.

Let us know if you try the Paleo diet, and how it works for you! We would love to hear how it went for you or if you have any questions about it. Leave a comment below!

The post What Is the Paleo Diet: The Beginner’s Guide appeared first on Dr. Group's Healthy Living Articles.

from Robert Morgan Blog https://www.globalhealingcenter.com/natural-health/paleo-diet/

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stevescoles · 7 years ago

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Review: Hops and Chops. 6 Kent Road, St Crispins, Northampton, NN5 4DR

There are two high landmarks that always make Penda glad to be home: Northampton’s Express Lift Tower and the clock-tower at the derelict St Crispin’s hospital site, perched on top of a hill and surrounded by a huge amount of new houses.

And it’s down a side street in this sprawling new estate that you’ll find Hops and Chops – the new sibling to the now established Smokepit (see NQ issue 5).

Our first visit to H&C was as a party of six on a Wednesday evening – booking is through an online app although you can just phone, and despite being midweek it was already pretty full.

It’s definitely a restaurant rather than bar, and tastefully decorated. We were quickly seated, walking past a glass display fridge hung with large joints of meat, similar to the big famous steakhouses in the USA (possibly not so palatable for any vegetarians.)

We waited far too long to order, despite trying to catch every server’s eye. More of this later.

The menu consists of, as you might expect, predominantly meat options. There was one veggie option on the mains – a lentil casserole with herb dumplings (£11.75) and a few more pasta choices ranging from 10 to 15 quid. As our party was wholly carnivorous we had more choice and asked our waitress for advice – ‘Well, I like steak’ was the less than informed response.

This slideshow requires JavaScript.

We decided to get a couple of sharing starters (Rustic Bread Board for just shy of a tenner, with olives, almonds, goats cheese stuffed Peppers, balsamic and olive dip, and a Charcuterie Plate for £14.50, with wafer-thin slivers of ham, beef and pork loin, a triangle of (very lovely) Northamptonshire blue cheese, tiny figs and bread). We did ask if it was enough for six, and got a rather vague response from our server. To be fair, there was enough for all of us to have a small taste of each item and we weren’t over-full before our massive mains arrived, but the toasted bread was a touch burnt rather than charred.

The long wait for mains made us also notice the acoustics – it’s very easy to hear every word of tables quite a way away, making it oddly noisy (and nosy).

Mains were good – a smaller human on our table had standard chicken dippers and chips from a kids’ menu that includes a steak option. Penda’s friends had Honey Heat Tomapork, meltingly good bourbon-glazed belly pork with a second chop (£17.50); a 10oz maple glazed gammon ham with pineapple chutney and warm brie (£12.50); a dry-aged Hereford 10oz Sirloin (£20) and a Hops & Chops beef burger with smoked bacon, Monterey Cheddar and pickles with beef dip and tobacco onions (£13.75). Penda had the very good 10oz USDA Hanger steak which should be cooked rare (£20). All come with a choice of sides including standard spud or sweet potato fries, new potatoes, salad, coleslaw or greens.

The mains were very good. Large portions, well-cooked, and there was some mild envy when we saw the utterly delicious gammon, so all credit to the kitchen. Tobacco onions, by the way, are the deliciously crispy topper you see in the steak photo.

We really didn’t need desserts (at £7 each) but tried the apple and blueberry crumble, skillet-baked cookie with ice-cream and a white chocolate creme brulee with shortbread. The cookie was in a hot pan and very, very sweet (but fairly rapidly demolished) while strangely, the brulee was freezing cold, with no sign of the customary top-heat that usually makes the crispy sugar top before serving at room temperature.

All in all the food was very good – if a little expensive. Our total bill was £173 for six including a beer and a G&T in the obligatory goldfish bowl but with peppercorns and petals – pretty, but tricky to drink without inhaling the peppercorns.

The main issue that would possibly impede a speedy return to Hops and Chops was the service. They struggled to take orders or clear tables quickly enough, maybe because orders were taken on tablet devices of which there didn’t seem to be enough. There were plenty of staff but they didn’t appear to be assigned stations, (a collection of close-together tables). This allows staff to concentrate on a few tables at once, rather than wafting around the entire restaurant, which is what was happening. We felt ignored, especially after ordering a jug of water for the table rather than more drinks which seemed to be the main aim of any staff who did pass our way. Don’t get me wrong, the staff were chirpy and pleasant, they just didn’t seem very . . . managed.

There are paper drinks menus on the tables that are tatty and stained, they need replacing too. (Although the gin menu is impressive).

The Smokepit has found its niche, and has become a favourite of Penda’s for a special occasion. If Hops and Chops can find its way to better service, I hope it gets its own returners and regulars too.

NQ Penda

A treat with meat but service needs stations

Review: Hops and Chops. 6 Kent Road, St Crispins, Northampton, NN5 4DR There are two high landmarks that always make Penda glad to be home: Northampton’s Express Lift Tower and the clock-tower at the derelict St Crispin’s hospital site, perched on top of a hill and surrounded by a huge amount of new houses.

A treat with meat but service needs stations Review: Hops and Chops. 6 Kent Road, St Crispins, Northampton, NN5 4DR There are two high landmarks that always make Penda glad to be home: Northampton’s Express Lift Tower and the clock-tower at the derelict St Crispin’s hospital site, perched on top of a hill and surrounded by a huge amount of new houses.

#Hops and Chops #Penda

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nqbuddy · 7 years ago

Text

Review: Hops and Chops. 6 Kent Road, St Crispins, Northampton, NN5 4DR

And it’s down a side street in this sprawling new estate that you’ll find Hops and Chops – the new sibling to the now established Smokepit (see NQ issue 5).

Our first visit to H&C was as a party of six on a Wednesday evening – booking is through an online app although you can just phone, and despite being midweek it was already pretty full.

We waited far too long to order, despite trying to catch every server’s eye. More of this later.

This slideshow requires JavaScript.

The long wait for mains made us also notice the acoustics – it’s very easy to hear every word of tables quite a way away, making it oddly noisy (and nosy).

There are paper drinks menus on the tables that are tatty and stained, they need replacing too. (Although the gin menu is impressive).

NQ Penda

#Hops and Chops #Penda

0 notes

philmytummy · 8 years ago

Text

Whether you’re looking for dinner in the Philadelphia suburbs of Radnor, Glen Mills, North Wales, Harrisburg, and Moosic, PA or in the New Jersey suburbs of Moorestown, NJ; and even Delray Beach, FL, Dave Magrogan’s Harvest Seasonal Grill & Wine Bar has got you covered. They’re serving up a few delicious quintessential fall dishes on their farm-to-table restaurant’s new seasonal menu which prides itself on serving healthy, organic, locally-produced and seasonal food to its customers. The menu changes every three months to celebrate the new flavors that accompany the change in seasons. They also offer 50+ wines by the glass, as well as a growing selection of local and organic beers.with most items being 500 calories or less.

Some classic fall dishes are back by popular demand, include the Warm Butternut Squash Dip starter with Asiago cheese, caramelized onions, sage, crispy kale, pumpkin seeds, and pumpernickel crostini; Autumn Grilled Salmon Salad with baby spinach, roasted beets, sheep’s milk feta, dried cranberries, candied pecans, apples, and a Honeycrisp apple vinaigrette; Seared Roasted Beet “Scallops” with spiced squash ribbons, kale, pistachio butter, and goat cheese crema; and of course, Pumpkin Ravioli with butternut squash purée, sage brown butter, dried cranberries, baby spinach, toasted pumpkin seeds, and gingerbread dust.

Photo credit @baris_belly

Returning for the 5th Fall season is Harvest’s most popular dish — a sweet and savory Butternut Squash Soup, which is a staple on the restaurant’s menu. In addition, the restaurant’s Three Bean Turkey Chili is a perfect dish to enjoy during autumn’s chill, as it contains cannellini, kidney & black beans, smoked cheddar, sour cream and scallions.

“This wildly popular (butternut squash) simple soup recipe has been with me for 15 years, and it has become legendary,” said Executive Chef Josh Short. “I am always asked what the secret to making this soup taste so amazing, and my answer is simple: organically grown squash that we source from Lancaster Farm Fresh Cooperative. It’s so popular that we also offer it by the quart to-go, and a lot of people take advantage of that….( in reference to the chili) We are working with local farms around Lancaster County to source ground Heritage Bronze turkey meat, and it’s delicious.”

Other new entree additions to the menu include the Warm Autumn Squash Salad with farro, red quinoa, lentils, kale, sheep’s milk feta, dried cranberries and maple dressing; Harvest Moon Chicken with sweet potato latke, brussels sprouts, apple relish, and cider rosemary reduction; Braised Short Ribs with roasted root vegetables, mushrooms,pearl onions, roasted garlic mashed ootatoes, and natural jus; Spicy Shrimp Noodle Bowl with ginger soy soba noodles, shiitake mushrooms, asparagus, snow peas, cashews, cilantro, scallions, chili oil, sriracha salted lotus root chips; Barramundi Tikka Masala with pumpkin curry, Kashmiri pepper, toasted chikpeas, baby spinach, and coconut jasmine rice; and Roasted Spaghetti Squash Pasta with roasted cremini mushrooms, fresh sage, toasted pistachios, garlic, truffle oil, freshly grated Lanchego cheese.

Photo credit @baris_belly

Chef Peter Chan’s created a special Fall Salad, which contains a delightful combination of frisée, radicchio, apples, dried cranberries, walnuts, aged bleu cheese and cranberry vinaigrette; Chef David Schorn allows guests to indulge in the ultimate in comfort food with his Bacon Wrapped Bison Meatloaf, which includes cauliflower purée, honey glazed carrots, mushrooms and Sriracha ketchup; and finally, last but not least Chef Jennifer Teti has crafted delectable fall desserts include a Caramel Apple Cobbler, which is made with local, seasonal apples, and her Pumpkin Whoopie Pie, which has a traditional vanilla whoopie pie cream and pumpkin spiced cake.

Harvest Seasonal Grill & Wine Bar believes that where your food comes from is as important as what you eat, which is why they champion the ideology of ‘know your farmer, know your food’. They work with over 75 local farmers to source the freshest and highest quality products available. Their mission of sustainability and green living is carried through every facet from our menu to our decor, and even the cleaning products that we use are eco-friendly. Reservations available for lunch, dinner, and brunch via OpenTable.

Additional images provided by @baris_belly

Harvest Seasonal Grill & Wine Bar Whether you're looking for dinner in the Philadelphia suburbs of Radnor, Glen Mills, North Wales, Harrisburg, and Moosic, PA or in the New Jersey suburbs of Moorestown, NJ; and even Delray Beach, FL, …

#Featured Restaurant

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taylorsamsnj-blog · 8 years ago

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Today’s Specials BRICK ONLY!!

Saturday July 29th

Soup of the Moment: Lentil w Italian Sausage

732-458-SAMS

Fat Katz Bagel $9.79

Hot Corned Beef-Swiss Cheese-Fried Eggs

Home Fried Potatoes-Deli Mustard-Side Fresh Fruit

Biscuits & Gravy $9.99

Fresh Buttermilk Biscuits-House Made Sausage Gravy

2 Eggs Over Easy-Side Home Fries

Jersey Fresh Toast $10.19

Graham Cracker Crusted Challah French Toast

Maple Glazed Peaches-Fresh Blueberries-Whipped Cream

Add Side Sausage or Bacon $3

Barbaquoa Burrito $9.89

Ancho Smoked Leg of Lamb-Brown Rice-Salsa Verde-Pico de Gallo

Shredded Lettuce-Chipotle Sauce-Side Fresh Cut Fries

Genoa Melt $9.79

Fried Eggplant-Genoa Salami-Baby Spinach-Roasted Peppers

Basil Pesto-Fresh Mozzarella-Grilled Sourdough-Side Caesar Salad

Greek Freak $9.99

Angus Ground Beef-Feta Cheese-Jersey Tomato-Baby Arugula

Red Onion-Tahini Ranch-Toasted Brioche-Fresh Cut Fries

Coffee of the Day: French Vanilla

Drink Specials $3.50: Pineapple Arnold Palmer

Chocolate Chip Cookie Dough Latte (HOT or Iced)

Dessert: Key Lime Pie-Ring Ding Cake

#dailyspecials

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thepoochgranny · 8 years ago

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CLEAN EATING CHALLENGE & GROCERY LIST FOR ONLY 7 DAYS (For the 7 Day Menu See Pt.2 & Recipes Pt.3) WHO’S READY FOR THE CHALLENGE? Ready to start this 7-day clean eating challenge? I know we all want to be healthy, wealthy and wise someday, so we are starting right here right now on getting healthier. All the meal recipes will be provide breakfast, lunch, dinner, and even snacks, so you do not have to think about it. All you have to do is go to the grocery store and purchase what is needed. This way it takes the confusion out of it all. First of all, clean eating is not a diet. It's a lifestyle. You are either in it to change your ways or you shouldn’t do it at all. I believe everyone has their own personal idea of what’s considered “clean eating,” especially since there is NO clear definition of what “clean” is. However, I would have to imagine that everyone would agree to some extent that the general definition would be: the elimination of processed, extra additives, chemicals, and refined foods in one’s daily diet. Instead, you are choosing to eat foods in their simplest or “whole” state. Some benefits to eating a clean diet are: Fat loss, Increased energy and stamina, Decreased health problems, Better sleep, Improved mental well-being and Improved skin The list goes on! I know we all have busy schedules and want the quick and fast meals, but we know it is not good for use. So try this for 7 days and see how you like it. You may like it so much it will be that lifestyle change you have been waiting for. Confused about what to buy or what to eat? Included is a specific meal plan with specific foods for each day & meal. However, you may use the plan as a guide to making your own dishes-since this plan is not a “one size fits all.” Not everyone likes chicken. Not everyone eats meat. Not everyone likes fish. The Grocery list Here is a huge grocery list of clean eating foods. You do not- I repeat DO NOT- have to go out and buy every single item on this list. This is solely just to give you an idea of what is considered clean and for you to use as a guide for the future when you are grocery shopping. Plan out your meal plan for the week from below by looking at the recipes and then go grocery shopping that way you are only buying what you need. You even have the times you should eat it couldn’t get any easier! Veggies Cucumbers Squash Carrots Garlic Zucchini Okra Broccoli Bell Peppers Tomatoes Radishes Turnips Rutabagas Rhubarb Onions Sweet potato Pumpkin Avocado Eggplant Cauliflower Artichoke Kale Collard Greens Spinach Arugula Beet Greens Swiss Chard Turnip Greens Lettuce Cabbage Leek Brussels Sprouts Asparagus Celery Fruits Apple Banana Orange Strawberry Blueberry Grapefruit Dates Figs Blackberry Raspberry Tangerine Honeydew Cantaloupe Papaya Pear Cherry Mango Guava Tomato Protein Turkey or Pork tenderloin Salmon Cod Tilapia Tuna Lean Steak Skinless Chicken breasts Turkey bacon Extra Lean Ground turkey Tofu Hummus Tempeh Grouper Egg whites Turkey Pork Chops Scallops Shellfish Flours Spelt flour Wheat flour Oat flour Almond flour Chickpea flour Rice flour Quinoa flour Nuts/Seeds Walnuts Cashews Almonds Sunflower seeds Pumpkin Seeds Peanut Butter (Natural) Almond Butter (Natural) Flax seed Macadamia Nut Hemp seeds Peanuts Pecans Sesame Seeds Pistachios Pine Nuts Grains/legumes Brown rice Oats Quinoa Lentils Whole wheat bread (love Ezekiel bread) Black beans, kidney beans, chickpeas, green peas, pinto beans, mung beans Whole wheat tortillas Whole Wheat English muffins Dairy Unsweetened Almond milk Unsweetened Rice Milk Unsweetened Coconut Milk Greek yogurt Cottage cheese String Cheese Goat Cheese Lowfat cheddar cheese Condiments/Oils/Dressings/Extras Raw maple syrup Raw Honey Stevia (the only approved sweetener) Olive oil Balsamic Vinaigrette (any vinaigrette really) Sunflower oil Coconut oil avocado oil olive oil Drinks Water Coffee (black) Protein shake AVOID No refined sugar No white sugar No white pasta No soda or juice No fast food No alcohol No cookies, donuts, or pastries No chips If you have FMS you will need to AVOID: Nightshade plants & Red meats! If you're on Paleo AVOID: All dairy, like cheese and milks! Margaret Bond July 2017 www.ThePoochGranny.com

#cleaneating #clean food #clean #healthylifestyle #healthy #fibromyalgia #www.thepoochgranny.com #mimi #advice #food

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