#not a hint of lettuce. no filler

[wizardcowpoke]

i need chicken souvlaki and a greek salad and a fresh ripe peach

[rachelbethhines]

Tangled Salt Marathon - What Is the Point? (first half of S2 Recap)

So we’ve reached the mid-season finale of season two and so now's as good a time as any to recap and summarize thus far. 

You can find the recaps for season one here  To Filler or Not To Filler Hey, What Ever Happened to That Varitas, Guy?

Episodes that are featured in this recap are as follows 

Beyond the Corona Walls Part 1

Beyond the Corona Walls Part 2

The Return of Quaid 

Goodbye and Goodwill 

Forest of No Return 

Freebird 

Vigor the Visionary 

Keeper of the Spire 

King Pascal 

There's Something About Hook Foot 

Happiness Is

Max and Eugene in Peril on the High Seas

Curses

The Eye of Pincosta 

Rapunzel and the Great Tree Part 1

Rapunzel and the Great Tree Part 2

Lack of Conflict 

Season two has no ongoing conflict. There’s no external force driving the characters forward, no threat they have to overcome, and no reason given for their quest. As such there’s nothing to support the underlining internal conflicts that the series wants to tell. 

Rapunzel can just go home if she wants to Cassandra can just leave the group whenever if she thinks she has more job opportunities elsewhere  Eugene is only here cause Rapunzel is, and if he wants to avoid his past he can just stay in the caravan whenever need be  Nothing is really stopping Eugene and Rapunzel from getting engaged There’s no need to listen to Adira 

And ect. and so on. All of the main characters’ supposed problems fall apart when you realize they have no reason to do what they do, and less reason to not act upon what they want. 

None of It Matters 

Of the 16 episodes I’ve covered so far, only 6 actually matter in the long run and 4 of those are two parters. 

Ten whole episodes of filler. Some might feature optional stuff, like a second of foreshadowing or just establishing how they got to a certain place, maybe even some character insight if we’re lucky, but no, most don’t tie into the final conflict nor the mains character development.  

And of the six episodes I pointed out, even what they do offer is incredibly thin. A piece of the season’s macuffin, (aka the scroll), a short flashback to the Dark Kingdom, maybe a subplot with an important character introduction; yet most of the episode will be over stuffed with pointlessness or give us hints to things that’ll never be resolved nor explained. 

Part of the problem is that most of it doesn’t connect back to all the worldbuilding we did in season one, and so most of the world building in season two winds up not coming back into play. 

Some people have suggested that they don’t mind the filler because it ‘adds flavor’ to the proceedings. You don't want to order a hamburger with all the fixings to only get meat sandwiched between bread and nothing else. But with that same analogy you don't want to order that same hamburger and get a salad with a few crumbs of ground meat thrown inside of it instead. 

It’s about balance and Tangled the Series is very much a salad with mostly wilted lettuce. You might find a bit of shredded cheese here or a crumb of a crouton there; but it’s definitely not a hamburger.  

Half the Characters Don't Even Need to Be Here

Hook Foot is useless Shorty is useless Lance shouldn’t be useless but he is Fidella is plot device not a character  Owl is barely even on screen despite the fact that he’s supposed to be there for his part in season 3  And Pascal and Max only get one episode of focus, both of which were filler. 

The consequence have having too many characters, particularly ones that don’t have anything to do with the main story, means that the writers are constantly juggling for ways to write them out or give them screen time at the expense of others. And by having this merry-go-round of character addition musical chairs, none of the group feel like a team let alone friends. 

Yet Characters That Should Be Here, Aren’t 

Adira, Lady Caine, Hector, and especially Varian all should have gotten more screen time because they all had unresolved conflicts. 

Lady Caine is unceremoniously shoved off without gaining any closure. Adira keeps sneaking off for unstated reasons instead of sticking with the group, despite doing so actively undermining her goals. Hector never gets to fulfill his purpose. And Varian is written out of the show despite being the most plot relevant character. 

In addition to those above mentioned characters, there was no shortage of characters that could have been given expanded roles instead of Hook Foot or Shorty. 

The Baron and Stalyan could have been more prominent villains; same for Weasel or the Stabingtons. Faith would have made a good secondary female friend for both Rapunzel and Cassandra, while being different enough to them to stand out on her own. Calliope would have been another option to fulfill that role, and she would have been useful as the group’s recent tour guide given all the knowledge she has. Then there’s Angry and Red, both of whom shouldn’t have been left on their on. 

 Conclusion 

The clear mismanagement of this show is mind boggling. I don’t know how anyone who has ever worked in the industry before could screw something up this badly. Not without facing some sort of corporate mandated changes and a shake up of the creative team at least. But there’s no indication that that is what happened. Now add in the bad PR from the head showrunner and yeah, it’s no wonder the show plummeted in ratings after this. 

[kunwiginjanu]

Quinoa and vegetables salad recipe. FOR WARM QUINOA VEGETABLE SALAD: I do not like cold salads/hard veggies so I made warm version of this! All you have to do is heat some oil in a pan and fry the bell peppers and carrots. Once they are semi-tender add the corn and tomato until the veggies are as soft as desired.

Quinoa is a fine, protein-packed grain that helps to keep you satisfied until your next meal, making this veggie salad a great lunchbox filler, from BBC Good Food. Drizzle over the quinoa and toss together with the roasted vegetables and parsley. Crumble over the feta, toss gently again and serve. You can cook Quinoa and vegetables salad recipe using 13 ingredients and 5 steps. Here is how you cook that.

Ingredients of Quinoa and vegetables salad recipe

It's 1/2 cup of cold water.

It's 1/2 cup of crushed walnuts.

Prepare 2 of chopped carrots.

Prepare 1/2 of chopped zucchini.

It's 1/2 of minced red onion.

Prepare 1/2 of chopped red pepper.

It's 1/2 cup of goat cheese.

You need 1 cup of halved cherry tomatoes.

You need of Juice of ½ lemon.

You need of Salt.

You need 1 teaspoon of cumin seeds.

You need 1 tablespoon of Extra Virgin Olive Oil from Spain.

It's 1/4 cup of Extra Virgin Olive Oil from Spain.

Roasted Veggie Quinoa Salad. featured in Lettuce-Free Salads. Transfer the roasted vegetables to a large bowl, and add the quinoa. This quinoa salad made with cucumber, bell peppers, broccoli, and tomatoes gets a hint of brightness from a lemon-garlic vinaigrette. Note: While there are multiple steps to this recipe, this quinoa salad recipe is broken down into workable categories to help you better plan for baking.

Quinoa and vegetables salad recipe instructions

In a pan pour ¼ cup of Extra Virgin Olive Oil from Spain, ½ chopped red onion, ½ chopped red pepper, ½ chopped zucchini and 2 chopped carrots. Sauté the mixture and add a little salt. Mix together and set the mixture aside..

In a pot, pour ½ cup of pre-washed quinoa and cover with water. Tip: When you wash the quinoa, let it sit for 2 minutes under cold water and drain it..

Cook for about 15-20 minutes, until all the water is absorbed. Turn off the heat and leave the quinoa covered for 5 more minutes..

While the quinoa is cooking, add a cup of halved cherry tomatoes, ½ cup of goat cheese, ½ cup of walnuts and a small spoonful of cumin seeds to the sautéed vegetables. Mix together..

Once cold, stir the quinoa with a fork and season it with a little salt, the juice of ½ lemon and a tablespoon of Extra Virgin Olive Oil from Spain..

An easy, make-ahead recipe for quinoa salad filled with fresh vegetables, herbs, and cheese. This colorful quinoa salad holds up well in the fridge all week long, is perfectly packable, and has enough protein and other good things to keep you satisfied. Roasted Chicken & Vegetable Quinoa Salad. Stir the vegetables and nestle the chicken among them. Toss roasted vegetables, quinoa, and greens with mustard dressing in a large bowl.

[service2client]

New Post has been published on ICFiles

New Post has been published on https://www.icfiles.net/affordable-lunches-for-kids-learning-at-home/

Affordable Lunches for Kids Learning at Home

Due to the uncertainty of COVID-19, many schools across America have transitioned to at-home learning. This alone presents a whole new set of challenges for parents, not the least of which is figuring out what to feed your kids for lunch – every single day of the week. While peanut butter and jelly is a reliable standby, here are some cheap, easy alternatives you can whip up in no time.

English Muffin Pizza

Grab some English muffins and top them with pizza sauce or marinara. Either one will work. (Hint: use the store brand because it’s comparable and usually costs less.) If you like, you can even add shredded cheese. Put them in a toaster oven and bake. Now comes the fun part: create a face. Use olives for the nose and eyes. Cut up yellow, red, and green peppers into thin slices to form a mouth and eyebrows. For the extra peppers, use ranch dressing for dipping. This one is fun and healthy!

Lunchables Knockoff

Pre-packaged meals generally cost more. So why not create your own version of this lunch-time favorite and save some money? Buy round, butter crackers with ridges on the edge (like Ritz, but buy the store brand); round, sliced lunch meat; and small, sliced squares of cheese. Place each in the spaces in a plastic divided container. Cut up some fruit (apples, pears, anything you like) and serve. If natural sugar isn’t enough for your little ones, throw in a cookie.

Pita Pockets

You can stuff these full of anything you like. Making tuna salad for a filler is always delish but takes a bit of prep, so for time’s sake, add lunch meat. After that, add lettuce and anything else your child likes. Maybe some tomatoes or cucumbers, then add a condiment, mustard, or mayo. For a side, choose local, seasonal produce. It’s always cheaper than out-of-season choices.

Meat-Free Lunch

Purchasing meat can get expensive, so why not go veggie for a few days? Your DIY lunch kit might include cheese cubes, crackers, cherry (or grape) tomatoes, and green or purple grapes. If you get inspired, cut up apples and bananas into bite-sized portions. Throwing in some nuts for a little extra crunch is always a good idea, too. If you want to make these meals a regular thing, buy reusable, compartmentalized containers like EasyLunchBoxes, affordably priced at $14 for four. You can also buy them on Amazon. Carve out some time on a Saturday afternoon and make these in bulk to save time during your busy week. You might even ask the kids to help!

Ants on a Log

Cut up some celery (the logs). Fill with peanut butter, then sprinkle raisins on top (the ants). Serve with cheese cubes, graham crackers, yogurt, and/or fresh fruit. Kids love this one, especially because of the funny name.

Pancake Lunch

Everyone loves Saturday morning pancakes, so why not serve them for lunch, too? Here’s a thought: prepare a double batch of pancakes, plus bacon and fresh fruit on the weekend; then save half for Monday and pop them in the microwave. This way, you won’t have to prepare them twice. Don’t forget the syrup!

Cottage Cheese and Fruit

This lunch might well be the quickest of all to make. Place two scoops of cottage cheese in a leak-proof container, then add some canned fruit such as peaches, pineapple or mandarin oranges. Crackers (graham or saltines) with a little vat of peanut butter for dipping completes this easy, peasy meal.

We hope that these cost-saving lunches help save time and worry. With all that’s going on, you’ve got enough on your plate!

Sources

https://blog.cheapism.com/easy-school-lunches-14435/#slide=8

[fitnesshealthyoga-blog]

New Post has been published on https://fitnesshealthyoga.com/dermatologist-dr-cynthia-baileys-spring-skin-care-tips/

Dermatologist, Dr. Cynthia Bailey's Spring Skin Care Tips!

Is your skin ready for the season?

Spring is here! You can feel it and see it – birds, blossoms, bees, bright days, and busy awakening feelings inside each of us calling us to go outside and see it all. Activities, self care and skin care all transition with the season. I love the process of emerging from winter into spring, and I love doing it mindfully, relishing the steps.

This is the final post in our awakening transition to spring. In the prior two weeks we went over the following 6 steps:

Getting serious about sunscreen.

Loosening up our body and spirit with yoga.

Exfoliating away flakey dull dead skin, covered for months by winter clothing, and dry from cold windy outside weather and dehumidified and heated indoor air.

Boosting our skin’s antioxidant reserve to avoid damaging free radicals produced from the UV rays and environmental stressors that we yearn to greet.

Consolidating and reorganizing our skin care routine to what’s really important for spring.

And then, going outside to revel in the beauty and activity of spring, giving in to our own yearnings to be in the midst of it.

What’s left in this mindful and lovely transition is to:

7. Lighten up makeup.

Pure mineral powder is the ideal spring makeup solution. It lightly softens complexion shine from little beads of sweat or excess oil as the weather warms. It beautifully tops sunscreens, allowing you to create the aesthetic appearance you want without compromising your sun protection and the other important skin care steps of Correct and Hydrate. Pure mineral makeup powder products also allow you to avoid fragrance, chemicals and preservatives that can cause allergic reactions or other potential problems. It’s a key product for Minimalist Skin Care – the perfect skin care theme for spring.

My Mineral Makeup is pure, made without fluff, filler or chemicals. It is finely milled to avoid clumping and flaking, while at the same time providing excellent and long lasting coverage. I include just a hint of mica to give you a luminous complexion that matches spring.

My Loose Powder contains just the right amount of kaolin to absorb oil for oily complexions.

My Baked Minerals dust on your skin in a gossamer fine layer with a brush.

My Pressed Minerals are ideal for those who like to apply makeup with a sponge.

Blush powder, eye shadows, eco-friendly travel brush set, blinc no-smear mascara, and Suntegrity’s natural lipstick with pure zinc oxide SPF 30 round out a very simple collection of pure makeup essentials.

8. Rethink food.

The flavors of spring are ambrosial and light. Spring onions, for example, are delicate and delicious eaten raw in salads compared to the harsher flavor of the stored onions that are available all year. Spring asparagus, especially from a farmer’s market, isn’t even the same veg as asparagus flown in from distant lands and available 365 days a year. Snap and snow peas, and spring’s first lettuce are the same. After cozy and heavy winter comfort foods, the flavors of spring awaken the taste buds with their sprightly flavors. Enjoy them in abundance – they are healthy and packed with vitality-building compounds!

Look for the freshest spring veggies at your grocer or the farmer’s market – asparagus, peas, early spring lettuce, spring onions. Let the comfort-food flavors of winter give way to the fresh flavors of spring. It feels different to eat spring’s foods. The flavors of spring are as fresh as spring itself. Let spring’s veggies find your plate, and transition fully with the season.

Welcome spring! We’ve mindfully transitioned from winter to this lovely, fresh and vigorous season.

To learn more about eating healthy, check Dr. Bailey’s FREE Healthy Eating Guide here!

About The Author

Cynthia Bailey, MD Dr. Bailey Skin Care Dermatologist (888) 467-0177

425 South Main St

Sebastopol, CA

95472 US

Related Posts

<![CDATA[ /* general yuzo style */ .yuzo_pro overflow: hidden; padding: 10px 0; margin: 10px 0; width: 100%; display: block; /*float: left;*/ /*problem with other plugins*/ clear: both; .yuzo_pro .yuzo_clearfixed, .yuzo_widget_wrap .yuzo_clearfixedclear: both;display: block;margin: 5px 0; .yuzo_pro .text-center text-align:center;margin:0 auto;display:block; .yuzo_pro h3 margin-bottom: 0!important .yuzo_pro .relatedposts margin: 0 0 20px 0; float: left; font-size: 12px; .yuzo_pro .relatedposts h3 font-size: 20px; /*margin: 0 0 5px 0;*/ .yuzo_pro .relatedthumb margin: 0 1px 0 1px; float: left;line-height: 15px;text-align: left; /*padding: 5px;*/ .yuzo_pro .relatedthumb img margin: 0 0 3px 0; padding: 0; .yuzo_pro .relatedthumb a overflow: hidden; text-decoration: none; display:block; padding:0;background-image: none;background-color:transparent; .yuzo_pro .yuzo_text margin-top: 10px; display: block; .yuzo_pro .relatedthumb .yuzo-img-wrap margin-bottom: 4px; .yuzo_pro .yuzo__bf_textmargin:10px auto; .yuzo_pro .yuzo__title--centered text-align:center;display:block;margin:0 auto; #wp-admin-bar-admin_yuzo_views .yuzo_menu_bar_icons margin-left: 5px;width: 20px;height: 26px;background-image:url('https://www.drbaileyskincare.com/info/wp-content/plugins/yuzo-pro/assets/images/fires3.png');background-repeat: no-repeat; position: absolute;top: 0;left: 0; #wp-admin-bar-admin_yuzo_views .ab-item position: relative; padding-left: 26px!important; #wp-admin-bar-admin_yuzo_views .yuzo_menu_bar_icons.color_normal background-position: -3px 5px; #wp-admin-bar-admin_yuzo_views .yuzo_menu_bar_icons.color_flare_hot background-position: -22px 5px; #wp-admin-bar-admin_yuzo_views .yuzo_menu_bar_icons.color_flare_hot2 background-position: -43px 5px; #wp-admin-bar-admin_yuzo_views .yuzo_menu_bar_icons.color_flare_hot3 background-position: -62px 5px; #wp-admin-bar-admin_yuzo_views .yuzo_menu_bar_icons.color_flare_hot4 background-position: -83px 5px; ]]><![CDATA[ /* theme standar style */ .yuzo_pro .relatedthumb.box_shadow_related .yuzo-img /*box-shadow: 1px 1px 3px rgba(227, 227, 227, 1);*/ box-shadow: 0 1px 4px rgba(0, 0, 0, 0.2) !important; ]]><![CDATA[ .yuzo_pro img width:31.65px !important; height:200px !important; .yuzo_pro .relatedthumb line-height:inherit;background: ;color:!important; .yuzo_pro .relatedthumb:hover background:#FCFCD2 !important; -webkit-transition: background 0.2s linear; -moz-transition: background 0.2s linear; -o-transition: background 0.2s linear; transition: background 0.2s linear;;color:!important; .yuzo_pro .relatedthumb a color:!important;text-decoration:none;outline:none;border-bottom:0; .yuzo_pro .relatedthumb a:active,.yuzo_pro .relatedthumb a:focus,.yuzo_pro .relatedthumb a:-webkit-any-link color:!important;text-decoration:none;outline:none;border-bottom:0; } .yuzo_pro .relatedthumb:hover a color:!important; .yuzo_pro .relatedthumb:hover .yuzo__text--title color:!important; .yuzo_pro .yuzo_text, .yuzo_pro .yuzo_views_post color:!important; .yuzo_pro .relatedthumb:hover .yuzo_text, .yuzo_pro:hover .yuzo_views_post color:!important; .yuzo_pro .relatedthumb box-sizing: border-box; margin: 0% 1% 0% 0%!important; padding: 5px 5px 5px 5px; .yuzo_pro .relatedthumb .icon_middle_only_style_1 display:none; .yuzo_pro .relatedthumb .yuzo_meta margin:2px 2px 2px 2px;;font-size: 12px;color: #7a7a7a; text-align: left ; ;line-height:12px; .yuzo_pro .relatedthumb .yuzo_meta .yuzo_meta_view, .yuzo_pro .relatedthumb .yuzo_meta .yuzo_meta_date, .yuzo_pro .relatedthumb .yuzo_meta .yuzo_meta_category, .yuzo_pro .relatedthumb .yuzo_meta .yuzo_meta_author display:inline; margin:0 5px; .yuzo_pro .relatedthumb .yuzo_meta > div:nth-child(1) margin-left: 0!important; text-align: left; margin-right: 0!important; .yuzo_pro .relatedthumb .yuzo_meta .yuzo_meta_view:before content:''; font-family: 'Fontawesome'; font-size:13px;padding-right: 1px; .yuzo_pro .relatedthumb .yuzo_meta .yuzo_meta_date:before content:''; font-family: 'Fontawesome'; font-size:13px;padding-right: 1px; .yuzo_pro .relatedthumb .yuzo_meta .yuzo_meta_category:before content:''; font-family: 'Fontawesome'; font-size:13px;padding-right: 1px; .yuzo_pro .relatedthumb .yuzo_meta .yuzo_meta_author:before content:''; font-family: 'Fontawesome'; font-size:13px;padding-right: 1px; .yuzo_pro .relatedthumb .yuzo-img .yuzo_pro .relatedthumb:hover .yuzo-img -webkit-filter: brightness(1.5);filter: brightness(1.5); /* for widgets */ .yuzo_pro.ycolumns-widget .yuzo_pro.ycolumns-widget .relatedthumb width: 100%; .yuzo_pro .yuzo_wrapsmargin-top:5px; /* responsive */ .yuzo_pro.ycolumns-5 .relatedthumb width:31.65%; .yuzo_pro.ycolumns-4 .relatedthumb width:31.65%; .yuzo_pro.ycolumns-3 .relatedthumb width:31.65%; .yuzo_pro.ycolumns-2 .relatedthumb width:31.65%; @media all and (max-width: 899px) .yuzo_pro.ycolumns-4 .relatedthumb width:47.6%; @media all and (max-width: 750px) .yuzo_pro.ycolumns-4 .relatedthumb width:47.6%; .yuzo_pro.ycolumns-5 .relatedthumb width:47.6%; .yuzo_pro.ycolumns-5.yrows-1 .yuzo_wraps .relatedthumb:nth-child(5) display: none; @media all and (max-width: 550px) .yuzo_pro.ycolumns-3 .yuzo_wraps .relatedthumb, .yuzo_pro.ycolumns-4 .yuzo_wraps .relatedthumb width:48.6%; .yuzo_pro.ycolumns-3 .yuzo_wraps .relatedthumb .yuzo-img-wrap , .yuzo_pro.ycolumns-4 .yuzo_wraps .relatedthumb .yuzo-img-wrap, .yuzo_pro.ycolumns-3 .yuzo_wraps .relatedthumb .yuzo-img , .yuzo_pro.ycolumns-4 .yuzo_wraps .relatedthumb .yuzo-img height:160px!important; @media all and (max-width: 420px) .yuzo_pro.ycolumns-3,.yuzo_pro.ycolumns-4,.yuzo_pro.ycolumns-2,.yuzo_pro.ycolumns-5 margin:0 auto; .yuzo_pro.ycolumns-3 .relatedthumb,.yuzo_pro.ycolumns-4 .relatedthumb,.yuzo_pro.ycolumns-2 .relatedthumb,.yuzo_pro.ycolumns-5 .relatedthumb width:100%; margin:0 .yuzo_pro.theme_standar-style-1 .yuzo_text display: block; ]]><![CDATA[.yuzo_pro .yuzo_pro .relatedthumb]]>

Source link

[gethealthy18-blog]

7 Day Keto Meal Plan for Women (Ideas + Easy Recipes)

New Post has been published on http://healingawerness.com/news/7-day-keto-meal-plan-for-women-ideas-easy-recipes/

7 Day Keto Meal Plan for Women (Ideas + Easy Recipes)

It seems like everyone these days is talking about the amazing health benefits of a ketogenic diet. The benefits range from feeling more energetic to losing weight to having better mental clarity. (All categories we moms dream about…)

Restricting sugar and consuming plenty of healthy fats (as recommended in the keto diet) does show benefits to blood sugar regulation, appetite control, weight loss, reversing or managing chronic disease, calming inflammatory conditions, and even preventing and reversing cancer.

It all sounds great, but where to start?

Not to worry! The ketogenic diet is actually very simple to follow. In this post, I will help guide you through a sample weekly meal plan focusing on high quality fat-focused meals allowing for maximum nutritional benefit.

But first …

Is a Keto Meal Plan for Everyone?

Before beginning an dietary protocol, I recommend checking with your doctor as to what is best for your body. For most people, the ketogenic diet is safe and provides incredible health benefits. However, there are some people that should NOT attempt a ketogenic diet, and many moms may fall in this category. These people include:

pregnant women

women who are breastfeeding

children under the age of 18

women with irregular or absent menstrual cycles

elite athletes

women with clinically high cortisol levels

If you fall in one of these categories, simply following a real-food diet or the diet recommended by your doctor is best.

What the Keto Diet Is (& What It Isn’t)

The ketogenic diet is a very low carbohydrate diet that allows the body to transform its source of fuel from glucose to a more efficient form of energy. This source is called ketones, which are derived from fat. Properly done, this diet puts our bodies in a state of ketosis.

Beginning a keto diet can feel exciting since it includes a high amount of delicious, satiating fats. But let me be clear: grabbing a double bacon cheeseburger without the bun is not going to make you healthy. Junky high-fat options like that are full of chemicals, hormones, fillers, trans-fats, and artificial ingredients that our bodies are not able to process.

The true benefits of the ketogenic diet surface when you consume good quality fats and whole foods rather than their highly processed alternatives.

Keto Meal Plan: What’s on the Menu?

A detailed list of foods you can eat is always a must when pursuing any new dietary protocol. Remember, the goal of the ketogenic diet is to get the body into a state of ketosis or fat-adapted. Focusing on fat as the main course in all meals will help you to achieve ketosis faster.

Fats

Go crazy with this list! Fat is what a keto meal plan is all about.

Coconut (meat, cream, oil, milk, butter)- Check for food sensitivity first.

Avocado (the fruit and/or avocado oil)

Cacao butter

Olive oil (this one is my favorite)

Lard

Tallow

Duck fat

Grass-fed butter (or ghee for a dairy-free ketogenic diet)

Heavy whipping cream (full-fat coconut milk for dairy-free keto)- Check for food sensitivity to dairy first.

Medium-chained triglyceride (MCT) oil

Aged grass-fed cheese (cheddar, gruyere, manchego, gouda, blue cheese, and parmesan)- Check for food sensitivity to dairy first.

Pepperoni/salami/prosciutto

Bacon fat/lard/beef tallow for cooking

Healthy mayo

Nuts: almonds, pecans, pistachios, Brazil nuts, hazelnuts, walnuts

Seeds: chia, hemp, pumpkin

Macadamia nuts/oil (best option for nuts as they have a high omega-3 fat content)

Pasture-raised pork rinds (I like this assortment)

Green or black olives

Sardines

Wild-caught salmon

Higher-Fat Proteins

Find a local farmer with these options, or there are some great mail-order options that ship humanely raised grass-fed meats and quality seafood right to your door.

Pasture-raised pork/bacon

Grass-fed beef

Bison

Deer

Duck

Wild boar

Venison

Turkey

Cage-free/pasture-raised chicken

Cage-free/pasture-raised eggs

Lamb

Wild-caught fish (salmon, tuna, shellfish, cod, sea bass, mackerel, mahi mahi, anchovies, sardines, lobster, scallops, mussels, crab)

Carbohydrates

Sticking to lower carbohydrate veggies (and limited fruits) are essential to staying in ketosis. The following veggies should take up most of your plate at each meal.

Broccoli

Cauliflower

Green leafy vegetables (romaine lettuce, spinach, arugula, kale, collard greens, cabbage, bok choy, dandelion greens, leeks, parsley)

Radishes

Mushrooms

Asparagus

Celery

Cucumber

Zucchini

Scallions

Seaweed

Shallots

Garlic

Onions

Fermented pickles (no sugar added)

Minimal amount of berries (blueberries, raspberries, strawberries)

Lemon/lime

Other

It is important to note that many sources promoting the ketogenic diet will use artificial sweeteners such as erythritol, sucralose, mannitol, sorbitol, dextrose. It is best to avoid these when possible as they disrupt the balance of good vs. bad bacteria in the gut. In my opinion using a little stevia is a good sugar replacement, but I still use it sparingly.

Helpful Hints

One important strategy for a successful keto diet is increasing salt intake. Especially when first beginning a ketogenic diet, this will help decrease symptoms such as fatigue and headache.

It is important to note that even on a ketogenic diet, vegetable fiber is critical to promote and maintain a healthy microbiome (gut bacteria) and should not be avoided as a means of decreasing carbohydrate intake. To put it plainly, eat a ton of vegetables!

How Much Do I Eat?

Each body is different and requires different amounts of macronutrients to thrive. According to Daniel Pompa, the ketogenic diet should contain the following balance of nutrients in a day:

65-80% of calories from fat

10-15% of calories from protein

5-10% of calories from carbohydrates (most of which should come from vegetables or low-glycemic fruits)

For women, I recommend leaning more towards the higher end of 10% of total calories from carbohydrates as it will help maintain healthy hormone levels and promoting healthy gut bacteria.

When beginning the ketogenic diet, it is wise to begin tracking your macronutrients (fat, protein, and carbohydrates) using the percentage scale above. This will help to ensure that you are consuming enough fat to promote ketone production.

When Do I Eat?

Ideally, a keto meal plan means eating within a specific window of time rather than grazing and snacking all through the day. This is also called intermittent fasting and can be done in a variety of ways. One simple way to do it is to eat your last meal before 7:00 p.m. and not eat again until 11:00 a.m.-12:00 p.m. the following day. That way we “fast” while we sleep and give the digestive system an extended rest period which allows our cells to increase energy production and efficiency.

Adjust As Needed

It is important to note that the meal plan below provides options for 3 meals per day. Once ketone production increases and the body is fat adapted, hunger and the need for frequent meals typically decreases. This is ok! Eat when you are hungry and eat until you are satisfied.

7 Day Sample Keto Meal Plan & Recipes

When starting anything new, keeping it simple and easy is key to success. Aim for an easy meal plan, even if that means a few repetitive meals or eating leftovers during the week. Focus on allowing the body to adapt to the change before diving into more elaborate ketogenic meals and varied meal plans.

Monday

Breakfast: Bulletproof Coffee or Tea

If you are sensitive to caffeine or coffee, try dandelion tea which has a similar taste and texture to coffee, but eliminates the caffeine while providing fantastic detoxification benefits.

Lunch: Leafy Green Salad with Salmon

Fresh, wild-caught salmon

1/2 avocado

2-3 cups of green leafy vegetables

1 handful of macadamia nuts

1-2 TBSP of olive oil

Primal Kitchen Ranch Dressing (or homemade dressing with quality fats)

Dinner: Grass-Fed Beef Burger with Broccoli

4 oz grass-fed beef burger (prepare 2 for leftovers the following day)

1-2 TBSP of guacamole

1 cup of broccoli cooked in olive oil, coconut oil, grass-fed butter, or ghee

Tuesday

Breakfast: Bulletproof Coffee or Veggies Scrambled in Olive Oil

Lunch: Leftover Grass-Feed Beef Burger

Top with choice of cheese, lettuce, onion, healthy mayo

Dinner: Kiolbasa

Kiolbasa (1-2 sausages)

Cauliflower rice

Asparagus roasted in butter or bacon fat

Wednesday

Breakfast: Coconut Flour Pancakes

Lunch: Chicken Salad Wrapped in Lettuce

Dinner: Bacon Chicken Alfredo

Use zucchini pasta in place of the shirataki noodles.

Thursday

Breakfast: Omelette

3 eggs

Bacon or sausage

Spinach

Cheese of choice (optional)

Lunch: Bacon, Turkey, and Avocado (BLA) Lettuce Wrap

Assemble ingredients in lettuce wrap and topped with mustard, mayo, or both.

Pickle on the side

A handful of olives

Dinner: Ribeye Steak

Grass-fed ribeye steak, topped with butter or ghee and seasoning.

Side salad of leafy greens with shaved almonds, parmesan cheese, and real bacon bits slathered in olive oil, salt, and pepper.

Sauteed cabbage in butter with salt and pepper.

Friday

Breakfast: Egg and Sausage Breakfast Sandwich

One piece of high-fat breakfast sausage with no added sugar served between 2 fried eggs. (Yes, really!)

A spread of guacamole over the sausage creates an excellent twist on textures.

Lunch: Stuffed Zucchini Sausage Boats

Dinner: Grass-fed Meatballs over Zucchini Pasta

Topped with parmesan cheese

Saturday

Breakfast: Bulletproof Coffee

Lunch: Avocado with Crumbled Pork Rinds and Side Salad

Add a squeeze of lime or lemon on avocado if desired.

Dinner: Chicken and Spinach Alfredo

Add one cup of spinach and let wilt in the sauce.

Use zucchini pasta in place of the shirataki noodles.

Sunday

Breakfast: Chocolate Peanut Butter Fat Bomb

Fat bombs are a fantastic way to ensure that you hit your fat count for the day.

Lunch: Antipasto Salad

Leafy greens/lettuce

Olives

Pepperoni

Salami

Cheese

Peppers

Olive oil

Salt and pepper

Dinner: Burrito Bowl

Lettuce

Shredded beef or pork

A massive mound of guacamole

Cheese

Sour cream

Sautéed onions and peppers

A fried egg if so desired

Common Questions About the Ketogenic Diet

I get a lot of questions about the keto diet. Here are some of the most frequently asked questions:

All this fat! Will I gain weight?

First of all, the idea that fat will make us fat is a huge misconception in our society. In fact, the exact opposite is true. The fat in our bodies is actually a stored form of glucose. When blood sugar levels become too high, insulin levels rise in order to carry glucose into the cells for energy production. When the cells have an adequate amount of glucose to fuel themselves, the excess glucose is stored in the liver and muscles or deposited as fat. In other words, excess carbohydrates (glucose) increases fat build up, not necessarily dietary fat.

Isn’t all this fat bad for heart health/cholesterol?

Our bodies need cholesterol. Our cells, brains, and even hormones are made from it! An article in the British Journal of Sports Medicine found that the markers of cardiovascular health including total cholesterol, LDL, HDL, and triglycerides actually improve on a high fat/low carbohydrate diet.

It is important to note that LDL cholesterol (the “bad” cholesterol) may appear to increase on a ketogenic diet. However, the total levels of LDL are separated into large and small sized particles. The large particles are beneficial and the small particles typically increase the risk of harmful cardiovascular conditions. As long as the large LDL-sized particle dominates over the small sized particles, then the increase in LDL is beneficial.

Can kids eat this way too?

The good quality fats of the ketogenic diet are beneficial for everyone! However, as children are still growing and require a massive amount of fuel for growth, a very low carbohydrate diet is not good for kids (unless recommended by a doctor for a specific medical condition). In order to make meal prep for a family easier, simply take the ketogenic diet and add some carbohydrates in the form of sweet potato, squash, or even some white rice. This will provide a fantastic balance between food groups for the younger crowd without having to prepare multiple meals.

What’s next?

Try the Real Plans meal planning app for more keto meal plans and a shopping list customized to your pantry. Using this app to meal plan is my not-so-secret weapon and saves me a lot of time in a week.

Keto Meal Plan: The Bottom Line

The ketogenic diet can help reset the body by balancing blood sugar and insulin levels and decreasing inflammation. It often promotes weight loss as well. However, the more I learn about health the more I realize that variety is key to a healthy diet and lifestyle.

Especially for women, carb cycling is helpful versus following a strict lifelong ketogenic diet. This is the best approach to balance the hormone responses in the female body and feed the beneficial bacteria in our guts.

Do you have a ketogenic meal plans that works for you? Please share in the comments below!

Source: https://wellnessmama.com/347050/keto-meal-plan/

[healthfood24h]

🤗Repost from @sweatlikeamom using @flavorgod Everything Seasoning and Everything Spicy Seasoning!🤗 This is what I call the Green Machine...also known as - LEFTOVERS! We officially have to go to the grocery at this point. I have to say though, it was delicious. We are huge fans of @flavorgod seasoning, which is what we cooked the chicken with. You should definitely check them out if you haven’t already. They have tons of flavors & it’s all chemical & filler free (we used a @flavorgod combo of Everything & Everything Spicy to season the chicken on the grill). 🙌🏽 • Ingredients: romaine lettuce, cucumbers, mozzarella cheese, avocados, chickpeas & grilled chicken (could always substitute with tofu, shrimp, etc.). Dressing: hint of garlic salt, olive oil, half of a squeezed 🍋 & pepper❕ Source: instagram.com flavorgod

[aootle-blog]

9 Smart ways to add more fruits and vegetables to your diet

9 Smart ways to add more fruits and vegetables to your diet Eating a lot of fruits and vegetables is a cornerstone of good health and we can strongly recommend it to everyone. A diet rich in fruits and vegetables not only provides vitamins and minerals, but it also produces important plant antioxidants called polyphenols to keep your system up to standard. It has been sufficiently shown that fruit and vegetables can help you to maintain healthy blood pressure and cholesterol. They also contribute to the protection of your bones, they improve your brain function, and they are crucial in promoting healthy growth and repair of your cells. However, many of us have difficulty converting that knowledge into practice and forcing ourselves to eat five or more (emphasis on the "more") portions per day. Here are a few simple tips for adding fruit and vegetables to your daily diet a bit easier for everyone to make. We have summarized them in 9 useful tips. 1. Soups & Sauces Fruits and vegetables are perfect for making soups and sauces. You can easily meet your daily vegetable requirements and even surpass them by adding a secondary vegetable soup or sauce for your favorite protein.

Berries, pomegranates and purple grapes can be used to remarkably improve the taste of just about any sauce. Throw a few fresh herbs and tomatoes in your standard spaghetti sauce for a little "wow factor" and amaze yourself and everyone else who eats with you. "

And remember, a little acid from lemons and limes can certainly improve the taste while also providing important antioxidants. So a total win-win situation! 2. Think further than just a 'salad' when you serve lettuce Salads can be so much more than just lettuce and dressing. First, there are more than 50 types of vegetables that can be used in salads. From there the limit is your own fantasy. Peppers, herbs, onions, dried fruits and fresh herbs are so easy to add.

These facts are of course much longer than today known to those who are in favor of the veggie kitchen. Also adding grilled meat, such as your favorite steak, to your salad is perfect to ensure a complete meal. Or try this - grill some nice pieces of watermelon and add it to your dishes for texture and sweetness.

Another of our favorites is grilled figs, which you have carefully brushed with olive oil. They are so great that they can even make a boring, old iceberg lettuce exciting. 3. Toss your vegetables so that children will like them too You - or your children - do not like vegetables? Provide a 'jazz-up' of your vegetables with herbs, chopped nuts, balsamic vinegar, olive oil, or a special oil, such as nuts or sesame seeds. Even a hint of grated Parmesan cheese can liven up those boring green beans.

Try to dip each type of fruit into melted dark chocolate. Of course, you can only do this once in a while, because even dark chocolate contains a lot of fat and sugar. Also, make sure that the chocolate you use contains at least 70% cocoa. 4. Fruit Smoothies & Juicing Smoothies rock, that's for sure! They are versatile and absolutely delicious. With the current commercial juice extractors and blenders, just about every fruit can be used and mixed with your heart's content.

What is really cool is that you can also add vegetables to your favorite smoothie. The sweetness of the yogurt and fruit will mask almost any taste of the vegetables. Add some parsley to your favorite smoothie. The color may be green, but the nutritional value will skyrocket without endangering the taste at all levels. 5. Seaweed Flakes as salt substitute Are you a salt addict? The good news here. You can put that salt shaker somewhere far away in a cupboard and use the seaweed flakes as a replacement.

Seaweed flakes add a salty taste without the negative health consequences associated with eating too much salt. Not only that, seaweed contains compounds such as fucoidan, which play an important role in prolonging the lifespan. They are a major component of the Japanese diet. 6. Yogurt spread

Yogurt plus grated fruits and vegetables is a nice addition to whole-grain and multi-grain bread. The more vegetables or fruits you grate and add to the yogurt, the easier it spreads and binds to the bread. Give it a try. It is actually delicious. 7. Use fruit as sugar This is one of my favorites. A friend of mine bakes low-fat, fiber-rich multigrain muffins and uses pieces of apple as a sweetener. She says pears or a white fruit work perfectly. Oh, by the way, the flesh of white fruit will also reduce the risk of a stroke.

8. Use Vegetables as fillers and binding elements Do you like meatballs or meatloaf? Try this: use a grated carrot or other vegetables as a binder instead of breadcrumbs. 9. Baking, stewing, grilling, ... Sliced onions, carrots, zucchini, asparagus, turnips - what you have on hand - sprinkle with some olive oil, then add a dash of balsamic vinegar, and then fry them until tender.

Grilling is another way to bring the taste of vegetables to full maturity. Use roasted or grilled vegetables as a side dish, put them on the sandwich, or add them to salads.

Remember: You can also grill fruit to get a special taste. Again, I promise you will fall in love with grilled watermelon and figs. Try them now and surprise your table companions. A simple recipe: Fruit Smoothie This is a great way to still use bananas that are overripe. (You can always cut ripe bananas into thick slices, freeze in a plastic bag, and thaw when you're ready to make a smoothie). Make 1 portion of the following ingredients: ¾ cup of yogurt ½ cup of berries (fresh or frozen strawberries, blueberries, or other berries of your choice) ½ ripe banana ½ cup of pineapple juice Optional: 1 tablespoon of ground flaxseed (for the healthy omega-3 fats) Put all the ingredients in a blender or food processor and mix them to combine all elements well. You can add extra flavor to the smoothie by adding a hint of ground cinnamon, a splash of vanilla extract, some mint leaves or other herbs that you prefer. And what do you think? Sounds simple enough?

Read the full article