#whole30: day 5

[low-carb-avenue]

Low-Carb Bread for Special Diets: Keto, Paleo, and Beyond

Keto Diet: Keeping It Ultra-Low-Carb

The ketogenic diet, or keto diet, is a high-fat, moderate-protein, and extremely low-carb diet designed to induce ketosis, a metabolic state where the body burns fat for fuel instead of carbohydrates. For keto followers, bread made from traditional grains is a no-go due to its high carb content. Fortunately, low-carb bread options are available that adhere to the strict carb limits of the keto diet.

Key Ingredients for Keto Low-Carb Bread:

Almond Flour: A popular choice due to its low carbohydrate content and rich nutty flavor.

Coconut Flour: Another low-carb flour option, known for its high fiber content, which helps improve texture.

Psyllium Husk: Adds structure and elasticity to keto bread, mimicking the texture of traditional bread.

Eggs: Provide binding and leavening, crucial for achieving a good rise in keto bread.

Tips for Keto Bread:

Look for recipes that keep net carbs (total carbs minus fiber) under 5 grams per serving.

Be cautious of added sugars or high-carb ingredients that can sneak into pre-made options.

Paleo Diet: Embracing Natural Ingredients

The paleo diet focuses on consuming foods that our ancestors might have eaten, which means avoiding grains, dairy, and processed foods. For those on a paleo diet, low-carb bread must be made from ingredients that are both low in carbs and compliant with paleo principles.

Key Ingredients for Paleo Low-Carb Bread:

Almond Flour: A staple in paleo baking, providing a nutty flavor and necessary texture.

Coconut Flour: Used for its natural sweetness and high fiber content.

Flaxseed Meal: Offers a nutty flavor and additional fiber, which is beneficial for digestion.

Eggs and Honey: While eggs provide necessary binding, honey (in moderation) can add a touch of sweetness.

Tips for Paleo Bread:

Ensure that the bread is free from dairy, grains, and artificial additives.

Opt for recipes that use natural sweeteners and minimal ingredients to stay true to paleo principles.

Beyond Keto and Paleo: Other Low-Carb Diets

Low-carb bread isn’t just for keto and paleo enthusiasts; it can also be adapted for other specialized diets. Here’s a brief look at how low-carb bread can fit into various dietary frameworks:

1. Low-Carb/Diabetic Diet:

For individuals managing diabetes or looking to reduce their carb intake without following a specific diet like keto or paleo, low-carb bread can offer a satisfying alternative. Choose breads that are high in fiber and low in sugar to help manage blood glucose levels effectively.

2. Whole30 Diet:

The Whole30 diet is a 30-day program designed to eliminate certain food groups to reset eating habits. While traditional Whole30 rules exclude bread, those looking to incorporate low-carb bread must ensure it is free from grains, dairy, and sugar.

3. Vegan Low-Carb:

For vegans, finding a low-carb bread that fits both low-carb and plant-based criteria can be challenging. Ingredients like almond flour, flaxseed meal, and chia seeds can be used to create vegan-friendly, low-carb bread. Our Low Carb Avenue’s bread is vegan, low-sodium and NON-GMO.

Tailoring Low-Carb Bread to Your Diet

Whether you’re following a strict keto regimen, adhering to paleo principles, or exploring other dietary paths, low-carb bread can be a valuable addition to your eating plan. By choosing the right ingredients and staying mindful of your dietary restrictions, you can enjoy the pleasure of bread without straying from your nutritional goals.

For those interested in diving deeper, LowCarbAvenue.com offers a wealth of resources and recipes tailored to various low-carb diets. From detailed ingredient guides to delicious, diet-compliant bread recipes, you’ll find the support you need to integrate low-carb bread into your lifestyle effectively. Explore and enjoy the journey towards healthier eating with the right tools and knowledge at your fingertips.

[productsreviewings]

FROM KETO TO ATKINS to paleo to Whole30, there are tons of fad diets on the market. One other one so as to add to that record is the GOLO weight loss program. GOLO is shorthand for the plan’s mantra, “Go shed extra pounds, go look nice, go love life.” The GOLO weight loss program, like many different diets, argues that it’s the one weight loss program that may give you the results you want. So if you happen to’ve tried different diets earlier than and “failed” then GOLO goes to be simply good for you.Go together with GOLO and also you’ll lose the load you need, a declare the corporate backs up with testimonials of people that have misplaced greater than 100 kilos on the plan.However the GOLO plan is completely different from different diets in a couple of main methods.One, the guarantees transcend weight reduction. GOLO states that it's going to additionally enhance your immunity and reset one thing referred to as your “metabolic well being.”And, two, the GOLO weight loss program builds itself round a complement. That capsule, referred to as Launch, helps dieters on the plan obtain their weight reduction targets, but in addition enhance their general well being.Critics of the weight loss program say that there are severe issues with GOLO and Launch, cautioning folks away from the plan.“It’s a cross for this registered dietitian,” says Alyssa Pike, R.D., senior supervisor of vitamin communications for the Worldwide Meals Info Council. “The GOLO weight loss program is actually a calorie-restricted weight loss program that requires an costly complement.” The GOLO weight loss program might have wholesome parts, like specializing in complete meals teams and avoiding an excessive amount of added sugar, she says. However, analysis on the required complement isn’t there to again up its claims.“When an consuming sample proclaims it’s not a weight loss program however promotes weight-reduction plan behaviors, it’s complicated for everybody,” Pike provides. Nonetheless, it’s exhausting to not get drawn into the dramatic before-and-afters of people that have succeeded on GOLO. So who to consider?We talked to consultants to reply the largest questions on GOLO: Does it work? Is it protected? And, what, precisely is life on GOLO like?What, Precisely, Is the GOLO Food regimen? The GOLO weight loss program means that spiked insulin ranges are the reason for sluggish metabolism, which, in flip, is accountable for weight acquire.To take this a step additional, GOLO argues that when you possibly can management your insulin ranges, you received’t retailer extra sugar in your blood, which your physique then shops as fats. Regulated insulin ranges equal regulated weight.Jose Luis Pelaez IncThe corporate makes this declare primarily based on a staff of medical doctors and pharmacists, although GOLO doesn’t disclose the names and affiliations of those consultants.To its credit score, the GOLO weight loss program, not like Whole30 or keto, doesn't prohibit or severely prohibit you from consuming total meals teams, resembling carbohydrates (or sugar, a sort of carb).As a substitute, the GOLO weight loss program focuses on consuming complete, unprocessed, and unrefined meals. Particularly, at mealtime, a GOLO dieter would choose one to 2 servings from every class—proteins, carbs, greens, and fat. AJ_WattA GOLO dieter eats three meals a day, with breakfast and lunch meals bigger than dinner. The weight loss program permits snacks if you happen to go longer than 4 to 5 hours between meals or if you happen to train. Whereas such a consuming plan can work, that is the place the GOLO weight loss program begins to veer into questionable territory.Complement territory. What Is GOLO's Complement, Launch?One of many core parts of the GOLO weight loss program is a complement referred to as Launch. The corporate claims that Launch will assist kickstart your physique's capacity to control insulin, improve your metabolism, and burn extra fats.Malorny//Getty PhotosTogether

with weight reduction, the corporate says Launch affords “multi-dimensional therapeutic advantages,” like elevated vitality, lowered fatigue, higher immune perform, lowered cravings, balanced blood sugar and insulin, and decrease stress and anxiousness. However then there's the value of Launch.One bottle prices $59.95. Two bottles run $99.90, and three price $119.85. You possibly can solely purchase the complement by means of the corporate. Every order comes with the GOLO for Life Plan, which the web site says gives methods that can assist you “give attention to what your physique wants relatively than depriving your self.” Buying Launch additionally offers you entry to on-line sources and instruments, like meal plans and recipes. What’s the Foremost Ingredient in GOLO Launch Drugs? GOLO markets Launch as "plant-based" (no matter that even means). And, it says that the complement accommodates seven plant-based elements and three minerals. Here is what's truly in Launch, in keeping with the corporate: magnesium* (15 milligrams in 1 capsule), zinc* (10 mg), chromium* (70 micrograms), rhodiola root extract, inositol, berberine extract, gardenia, banaba extract, salacia extract, apple extract, vegetable cellulose, rice fiber, stearate, and silica. *These three elements are the one ones with quantities listed on the label. The quantities of different elements, nonetheless, usually are not disclosed as a result of the formulation is patented.Zinc, magnesium, and chromium are minerals which are related to the discharge of vitality—however, that doesn’t imply they improve your metabolism, says Nyree Dardarian, Ed.D., R.D.N., assistant medical professor on the Drexel College Division of Diet Sciences. “That’s an enormous leap that many complement corporations make, they usually have the liberty to make these false claims as they don't seem to be FDA regulated,” she says. “There are different plant-based vitamins within the complement as effectively, all of which don't have any supportive proof that they result in weight reduction.” Dietary supplements, like Launch, usually are not required to be accepted by the FDA. The three minerals in Launch (zinc, chromium, and magnesium) do supply well being advantages, however Pike says it’s higher to devour these vitamins from meals sources. And, earlier than taking any complement, she provides that it’s finest to speak to your well being care supplier, particularly if you happen to’re taking different drugs. You have to find out about any potential interactions or different points.What's the GOLO Food regimen Meal Plan? The GOLO weight loss program suggests consuming proteins, carbs, and fat, and gives a information for the appropriate complete meals that fall into every class. Lean protein, like fish, seafood, and poultry, wholesome fat like olive oil, and wholesome carbs embrace fruits, greens, and complete grains. Arx0nt//Getty PhotosProcessed meals with added sugars must be restricted. GOLO diets may be tailored to incorporate choices for vegan, vegetarian, gluten-free, and different diets. Right here’s an instance of what a day by day GOLO meal plan may seem like, in keeping with Dardarian:Breakfast: Two scrambled eggs with one slice of complete multigrain toast Lunch: 3 ounces of hen breast over 1/2 cup of quinoa, 1 cup of spinach, 1/2 cup of blended greens, olive oil, and lemon juiceDinner: 4 ounces of salmon, blended vegetable stirfry, and 1/2 cup brown rice Do the GOLO Food regimen and Launch Assist With Weight Loss?Method with warning, says Abby Langer, R.D., founding father of Abby Langer Diet. fotostormFirst, there's the concept consuming sure meals can drastically enhance your metabolic fee or general "metabolic well being," Langer says.In actual fact: “There’s nothing you possibly can actually eat to spice up your metabolism to any diploma that you'll have a major change in weight,” says Langer. “Your metabolism is dictated by genetics and muscle mass and, certain, hormones. However there are such a lot of components that one thing you eat received’t transform it.

”Sure, theories do exist linking elevated insulin and weight acquire, however scientists nonetheless aren’t sure which hormones management metabolism and weight. “It’s a idea for a purpose. It hasn’t been studied quite a bit in people,” Langer says. “We actually don’t know definitively if insulin resistance is accountable for elevated physique mass.”And whereas it is true that the GOLO weight loss program facilities on complete meals, and its suggestions do not require you to get rid of meals teams, which is a brilliant approach to eat—you do not want the GOLO weight loss program to eat this fashion.And also you certainly do not want a complement to eat this fashion both, says Langer.“Launch is only a complement. Whereas it will not be dangerous bodily, I don’t advocate it," she says. Launch shouldn't be an FDA-approved complement for weight reduction. (The FDA has granted approval for weight reduction prescriptions, nonetheless, the record is slim.)Does GOLO Assist Increase Immunity?It is not that straightforward.Your immunity isn’t even one thing you possibly can "enhance," and suggesting in any other case oversimplifies a posh system that depends upon a lot of issues: train, sleep, stress, and in addition weight loss program, however not solely weight loss program.However, What About GOLO's Success Tales and Analysis?GOLO dieters have reportedly misplaced upwards of 100 kilos in simply 12 months, and that may carry plain attract for somebody trying to shed extra pounds.MaskotBesides that that weight reduction might have occurred not from GOLO's proclaimed capacity to assist regulate insulin, however as an alternative from switching from processed meals to complete meals, says Langer.Whereas GOLO leans closely on the speculation that insulin resistance slows metabolism, Langer cautions that there isn't a easy or correct approach to definitively measure an individual’s metabolism. Because of this, there isn't a approach to measure the GOLO weight loss program's success.“That is the hallmark of a fad weight loss program,” Langer says. “You give the followers an end result that they'll’t measure.”And the analysis cited by the corporate?“The analysis research finished to assist GOLO’s claims had been small,” she says. “The research had been finished by the corporate. None of their stuff has been printed in peer-reviewed journals."Somewhat than following one in every of these one-size-fits-all diets, Langer says the perfect path to an efficient weight loss program is to speak to a registered dietitian and carve out a plan tailor-made to your life, your targets, and your consuming habits.And take into account this, because it pertains to all diets: If there was one weight loss program on which everybody would shed extra pounds and preserve that weight off perpetually—would not everybody already be on that weight loss program?play iconThe triangle icon that signifies to playMales's well beingMales's well being Lettermark brandKatie Dupere is an editor and author in New York Metropolis specializing in id, web tradition, social good, life-style and wonder matters. Paul is the Meals & Diet Editor of Males’s Well being. He’s additionally the creator of two cookbooks: Man Connoisseur and A Man, A Pan, A Plan.Erica Sweeney is a author who largely covers well being, wellness and careers. She has written for The New York Occasions, HuffPost, Teen Vogue, Parade, Cash, Enterprise Insider and plenty of extra. #GOLO #Food regimen #Lose #Weight #Dietitians #Clarify The GOLO weight loss program is a brand new addition to the numerous fad diets accessible, claiming to spice up immunity and metabolic well being. In contrast to different diets, it focuses on complete, unprocessed meals and permits snacking. It requires using a complement referred to as Launch, which claims to extend metabolism and regulate insulin. Nevertheless, critics recommend that the weight loss program is a calorie-restricted weight loss program requiring an costly complement, and the complement lacks supporting proof for weight reduction.

Critics additionally recommend that there are higher and cheaper methods to attain comparable outcomes. 1. What's the GOLO weight loss program and the way is it completely different from different diets? The GOLO weight loss program is a calorie-restricted weight loss program that emphasizes the consumption of complete, unprocessed, and unrefined meals. It doesn't prohibit any total meals group and means that regulated insulin ranges are the important thing to weight reduction. Nevertheless, it additionally depends on a complement referred to as Launch, which claims to enhance insulin regulation and metabolism. 2. Is the GOLO weight loss program protected and efficient for weight reduction? There's restricted analysis on the GOLO weight loss program and the effectiveness of its complement, Launch. Critics have raised considerations in regards to the excessive price of the complement and the dearth of scientific proof to assist its claims. Whereas the weight loss program itself focuses on wholesome meals selections, there isn't a clear proof that it's any simpler than different complete food-based diets. 3. Does the GOLO weight loss program have any influence on immunity? Whereas the GOLO weight loss program claims to spice up immunity, the effectiveness of a weight loss program in immediately boosting immunity shouldn't be clear-cut. Immunity is a posh system that depends upon varied components together with weight loss program, train, sleep, and stress ranges. It's not so simple as taking a complement or consuming particular meals to "enhance" immunity.

[melwhole30]

Day 44

Breakfast:

Yogurt and fruit, cheese and crackers

Lunch:

Salad with chicken, cookie

Dinner:

Pizza, candy

Snacks:

Orange

Workout:

Walk 1 hour

GI update:

The usual, back with a vengeance. Aka bulimia. I haven't struggled with this in a while (5+ years) and was something that made me hesitant to do Whole30.

Thoughts:

My back hurts and I'm ashamed.

[world-store]

Our 5 Favorite Instant Pot Chicken Thigh Recipes

Chicken thighs are a weeknight workhorse: They’re far more flavorful than other cuts (looking at you, chicken breast) and manage to stay juicy throughout cooking. However, when you’re exhausted from a long day, the idea of cooking a whole meal—and doing all those dishes—can still feel daunting. Enter: the Instant Pot. Using one of these electric pressure cookers speeds up the cooking process dramatically, meaning you can have dinner on the table in as few as 30 minutes. To get you started, we’ve collected five of our favorite recipes that marry the versatility of chicken thighs with the quick-cooking abilities of an Instant Pot. 1. Instant Pot Butter Chicken You’d never guess that this butter chicken comes together in 30 minutes—it’s just that flavorful. Garam masala (paired with ground turmeric, cumin, and paprika) is key to developing a complex flavor in a short period of time, so don’t skimp on the spice blend. 2. Instant Pot Creamy Mushroom Chicken Rather than relying on a can of cream of mushroom soup, this chicken dish features a simple, homemade sauce consisting of mushrooms and cream, plus aromatics like garlic, onion, and thyme. The final product is a cozy, satisfying dish that’s ideal for chilly winter evenings. 3.Instant Pot Chicken in Red Wine Sauce These chicken thighs braised in red wine take inspiration from the French coq au vin. Instead of the low-and-slow cooking method traditionally used for this dish (which can easily take several hours), this recipe employs an Instant Pot to get the cook time down to 45 minutes. 4. Instant Pot Chicken With Cumin-Chile Sauce A combination of chile powder and ground cumin serves as the backbone of this chicken dish. Eat it over rice, suggests recipe developer Urvashi Pitre, or shred the meat and use it for tacos. 5. Melissa Hartwig's Instant Pot Chicken Cacciatore With Zucchini Noodles In addition to coming together in under an hour, this recipe happens to be Whole30-friendly and chock-full of vegetables. Rather than the standard accompaniment of noodles or pasta, this cacciatore gets paired with zoodles, or spiralized zucchini, for a fresh—but still satisfying—version. What's your favorite way to use your Instant Pot? Tell us in the comments! Read the full article

[ja9doeswhole30]

Whole30, Day 5

Exercise

30 minutes elliptical

Meals

Post-workout: cauliflower rice, sweet potato, egg

Breakfast: brisket, cauliflower rice, Israeli salad, sweet potato, olives.

Cold brew w/almondcoconut milk

Lunch: 2 turkey meatballs, asparagus, Brussels sprouts, sweet potato, 1/2 avocado

Dinner: brisket, sweet potato, eggplant, broccoli, homemade tomato sauce, cantaloupe, almond butter

Thoughts & comments

My son woke us up at 5:30 this morning. Moving the clocks ahead has never sounded so appealing.

Today my husband hosted his annual fantasy baseball auction draft. This meant that from 11 AM til 5 PM there were a dozen nerdy guys, plus my very lovely (and very pregnant, btw) sister-in-law, sitting in my dining room eating all sorts of snacks and takeout food while calling out players’ names and monetary values from behind their laptops. Thankfully, I’m acclimating to the idea that a whole room full of people eating a bunch of stuff doesn’t mean I need to do the same. My role during this event is mostly to shepherd the children around and amidst the drafting activities, so that meant I had something to do besides dwell on how good the burritos looked.

Preparing the kids’ food continues to present a challenge, though, because I need to remember not to partake in even a morsel of anything verboten. If I stray from the Whole30 food guidelines it won’t be willful; it’ll be because I absentmindedly lick cream cheese off my finger. Today I almost finished three of 5-year-old’s cashews, but remembered that they’re roasted in peanut oil so I couldn’t. (For this reason, I have my own stash of raw cashews.) This has made me painfully aware of how often I used to finish their scraps or sample bits of whatever I was serving them.

I was also able to limit mindless grazing today, with my only offense on that front being a few pieces of veggies I was preparing for dinner.

Tomorrow we don’t really have any plans, which is good in that I’ll be able to meal plan for the week and cook some stuff ahead. Might be a good day to make the cashew-crusted chicken I planned to try.

[fitblr-baby-steps]

Day 21 of Whole30! Lots of energy, feeling great, and my scrub pants are getting looser by the day!

My goal the last two weeks was to get at least 3 days of exercise in. And if I could keep that up for 6 weeks I’ll upgrade my gym membership and start tanning. Well if I can continue exercising the way I did this week, I’ll have no problem!

Lots of sunshine and fresh air today. Summer bod here I come 💪🏻

[theglowstickchronicles]

Me this morning: why do I feel so terrible this weekend/lately? I mean I know I’ve been eating out a lot and haven’t been working out since vacation last week but this is how I lived my life for YEARS lol

Me after getting to chapter five of this book: well damn.

[dymegirl]

Whole30 - Day 5

Breakfast (10am)

Bulletproof coffee

Intermittent fasting

Lunch

Intermittent fasting

Full disclosure: I went to Mighty Hoopla festival, so I was out all day, didn’t eat, just dancing and enjoying the sun.

Dinner (midnight) - meal prepped 

Grilled chicken (marinated in olive oil, cajun seasoning and fresh lime)

Roast broccolini (garlic, olive oil, sea salt flakes, fresh ground pepper)

Pico de gallo (tomatoes, cucumber, red onions, cilantro, mct oil, chicken juices, fresh lime juice, sea salt flakes)

Nutrition bar

Snacking

None

If I hadn’t meal prepped I would have out of sheer exhaustion most probably ordered takeout or eaten something cheeky and broken and had to restart my whole30.

Meal prepping doesn’t actually take much extra time because if you’re already cooking you might as well make more for later. It saves you both time and money in the long run. I can’t believe I haven’t done it before.

Packing them away those little bento boxes really helps, because otherwise I would go eat it all prematurely! 

[dietsdotheydothings]

Only 5 meals into Whole30 and I am already so very sick of fish. Luckily, the lady who runs my fitness group posted some whole30 recipes from an affiliated cookbook. Here we see Balsamic Chicken Thighs, Autumn Hash, Roasted Brussels Sprouts, and Roasted Broccoli. So good, so garlic.

[thehiddenedge-blog]

Family Life (Blogtober #5)

Family Life (Blogtober #5)

Banana for breakfast, Egg and avocado for lunch, Chicken potato soup, With roast carrot croutons to crunch. This healthy eating may … Not suit fam’ly life – just my hunch! PS – The boy’s home tomorrow! 🤪 (Day 5 of Whole30 & Stoptober) Linking with The Saxophone Player’s Wife #Blogtober troupe, for encouragement!

[marilynlamantia]

Top 5 Way How to Lose Weight Fast

The best thanks to reduce and keep it off is to make a low-calorie eating plan that you simply can stick with for an extended time. Additionally, exercise a day to burn extra calories and keep your heart healthy. If you only want to drop a couple of pounds fast, there are many techniques and tips you'll adopt to assist you reach your short-term goals, too.

Method 1.. Trying Specialized Diet Plans1.Do the Mediterranean diet if you wish fish and veggies. an idea just like the Mediterranean diet could also be ready to assist you sustain weight loss. it's supported the normal ingredients and cooking sorts of people living near the Mediterranean . Research has shown that folks adhering to the present diet have reduced risk of heart condition - plus it helps you shed pounds and appearance lean and trim. If you would like to undertake the Mediterranean diet, avoid bread, dairy and processed foods. Instead, build your meals round the following foods:[1]FishOlive oilVegetablesFruitBeans and other legumesSpicesNutsRed wine

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2.Try the paleo diet to assist you avoid processed foods. Back when cavemen still ruled the world , they did not have time to bake cupcakes or fry potato chips. The paleo diet (short for paleolithic) seeks to recreate an equivalent diet that our early ancestors ate, claiming that our systems aren't built for contemporary ingredients and cooking styles. You eat meat, vegetables, fruit, and other foods that might are available some time past , and avoid anything paleo people wouldn't have had

3.Do the Whole30 diet to focus on whole foods. The idea behind this diet is to eliminate all processed foods from your diet for 30 days to cleanse your system of artificial ingredients and other processed items that are hard on your digestive system. After 30 days, you may also notice a reduced waistline and higher energy levels.[3] Avoid grains, dairy, sugars, legumes, alcohol, and all processed foods. Eat meat, vegetables, and some fruits. Additionally, drink plenty of water.

4.Do the raw food diet if you enjoy raw veggies and fruits. If you dislike meat and are tired of cooking, this one's for you. The raw food diet consists entirely of foods that have not been cooked. You lose weight by consuming loads of fresh vegetables and fruits. Coconut milk, nuts, seeds and other uncooked foods are also allowed on the raw food diet.[4] You can find recipes for creating flavorful raw food dishes by searching online. Dietitians warn that a long-term raw food diet may leave you without essential nutrients.

Method 2...Adopting Healthy Eating Habits

1.Select smart substitutes for your favorite high calorie foods. Most foods have healthier counterparts that will allow you to enjoy your favorite foods without unnecessary fat, sugar, and calories. Exchanging high-calorie processed foods and drinks for healthier alternatives can help you lose weight faster. Consider eating vegetarian a few days each week. By replacing meat with nutritious foods like beans, tofu, or lentils, you can cut significant amounts of your daily calorie intake while adding many nutrients to your diet. Eat delicious fruit for dessert rather than a processed cookie or cake. Swap potato chips and candy bars for snacks that are nutrient-rich and low in calories and fat. Try combining string cheese with a handful of grapes, spreading peanut butter on a few crackers, or dipping sliced red pepper into a few tablespoons of hummus. Try substituting vinegar and lemon juice for your regular salad dressing. Cook with a tablespoon of olive oil instead of butter. It has the same number of calories, but it is a healthier type of fat.

2.Avoid going down grocery aisles that tempt you with high calorie foods. It’s best to stay along the perimeter of the grocery store, which is where the fresh foods are typically located. However, when you need to go down the aisles to get something, try to stay away from areas where foods you crave are stocked, such as the candy or soda aisle. If you don’t see them, you’re less likely to be tempted. You don’t want to ban foods you love, but keeping them in your home makes it likely you’ll indulge. Don’t stock “junk” food in your home. Instead, make it a rare treat.

3.Stop drinking sugary drinks to save calories. Sugar-sweetened drinks can quickly add extra calories to your diet, so it’s best to cut them out. Eliminate sugary soda, sweetened tea and coffee, and juice from your diet. Instead, sip on water, tea, black coffee or seltzer.[7] Drinking water or unsweet tea instead of soda, coffee, alcohol, juice, or milk may help you cut hundreds of calories per day.

4.Eat more of foods that fill you up. Some foods help you feel full faster and may help you stay fuller longer. Many of these foods contain protein, fat, or fiber. However, foods that help keep your blood sugar stable are also great options, as this helps you keep your appetite in check. Here are some great foods to incorporate if you want to feel fuller longer Non-starchy vegetables Fish Meat Nuts and seeds Beans and legumes Grapefruit Oatmeal Apples Eggs Ginger Leafy greens

5.Calculate how many calories you can eat while still losing weight. Start by finding your basal metabolic rate (BMR), which is how many calories you need to stay alive. Then, use an online calculator to estimate how many calories you burn through activity. Finally, subtract 500 calories for every pound you want to lose that week.[9] To calculate your BMR, first get your weight in kilograms by multiplying your weight in pounds by .45. Next, get your height in centimeters by multiplying your total inches in height by 2.54. Then, use this formula to find your BMR: (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161. To estimate the calories you burn through exercise, try this calculator: For an easy way to estimate the number of calories you can eat, use an online calculator like this one: Calorie counting apps, like My Fitness Pal, usually do this calculation for you. Never eat fewer than 1200 calories a day, unless your doctor is supervising you. Eating fewer than 1200 calories a day is dangerous for your health.

6.Keep a food diary. Write down every meal, snack, and drink you consume. Track the quantity of food you’re eating, as well as the estimated calories of each item. Writing down what you eat helps you stay mindful about how much you’re eating and helps you stick to your goal. You can keep a paper diary or track your food digitally. Apps are a great way to easily track what you eat. For instance, you might try MyFitnessPal, which allows you to track your meals and has an easy to use food database with the nutrition information already entered. Don’t forget to include things like coffee mix-ins, condiments, salad dressing, and other items you add to foods or drinks.7.Plan your meals around lean proteins and non-starchy vegetables. Fill your plate with 1/2 non-starchy veggies, 1/4 lean proteins, and 1/4 whole grains or starchy veggies. Additionally, incorporate healthy fats, like olive oil, avocado, and fatty fish. For snacks, eat fruits, nuts, seeds, and cut up veggies. If you’re having trouble, meet with a dietitian to get help figuring out your ideal calorie goals, dietary needs, and potential area for improvement. They'll create a plan for you that fits your preferences.8.Eat smaller portions to help you cut back on calories. You don’t need to give up your favorite foods to lose weight. Similarly, choosing healthier dishes doesn’t mean you can eat as much as you want. Instead, portion out your meals using measuring cups or special spoons that measure out servings. Alternatively, make things easy by eating off smaller plates or bowls, which trick your eye into thinking your servings are bigger.[13] To make it easier to track portions, prepare your snacks ahead of time. For instance, you might weigh out 1 serving of almonds, then put it in a baggie or container for later. Stronger flavors can help you control portion size. For example, dark chocolate or a dark beer are satisfying in small amounts and can be difficult to consume quickly.9.Identify your food triggers and plan accordingly. Everyone has food triggers, so don’t feel bad about craving certain foods. Cut back on these foods by figuring out the things that trigger your cravings, like a certain activity, a time of day, or feeling certain emotions. Then, plan for better ways to handle those triggers, and don’t keep these foods around your home or workplace. This can help you avoid giving into temptation. For instance, you might crave popcorn at the movies, or may want candy in the afternoon at work. To deal with the temptation, you could replace the snack you crave with something that’s a better fit for your diet. For instance, you might bring a bag of plain popcorn to the movies, which is a healthy alternative. Similarly, you could eat a single square of dark chocolate each afternoon instead of your typical candy selection. Remember, you don’t need to stop eating your favorite foods. However, it’s best to plan for how you’ll incorporate them into your calories.10.Eat regular meals or snacks every 2-4 hours. Skipping meals isn’t the answer to losing weight, and it may even derail your efforts. Food gives you energy, so going too long without eating can leave you feeling tired, which decreases your activity level. Additionally, it triggers your body to crave high-calorie, high-sugar snacks for a quick energy boost. Instead of starving yourself, plan frequent, healthy meals. Regular meals and snacks also keep your blood sugar stable, which helps control your hunger levels. Method 3...Exercising Daily Exercise for at least 30 minutes a day. Getting regular exercise helps you burn more calories, keep your heart healthy, and maintain your metabolism. Aim to do cardio activity most days, and do strength training 2-3 days a week. Choose an activity that you enjoy so that you’re more likely to stick with it. For example, you might walk, run, do aerobics, do an elliptical workout, cycle, or swim. At a minimum, you need 150 minutes of moderate exercise each week to maintain your good health. When you first start exercising, it’s normal for your body to retain water as it

works to repair the muscle tissue you’re breaking down during your workout. This might make the scale tick up a few pounds, but this weight will fall off again once you get used to regular exercise.

Choose exercises and workouts that match up with your fitness level. If you’re new to exercise, you likely won’t be able to push yourself too hard or workout for long periods of time. However, it’s not necessary to overwork yourself to see results. Choose exercises that you can do well, then build from there.[16] Always talk to your doctor before beginning an exercise program. Remember, games like volleyball, tennis, and frisbee can help you burn calories while having a blast, so it’s possible to exercise while having a good time. Before you begin exercising, use a measuring tape to measure your waist, hips, and bust. If you are gaining weight but these measurements are going down, it means that you are gaining muscle and losing fat.

Take up cardio training. While a combination of cardio and resistance training are important for overall body health, cardiovascular training is what will help you shed those pounds quickly. Weight and resistance training may not lead to immediate weight loss but can trigger your metabolism to use energy more efficiently Cardio exercise includes anything that gets your heart pumping. For best results, include both moderate and high intensity aerobic exercise.

Keep your exercise regimen interesting. Variety is the key to both promoting a healthier you and keeping you motivated. When you do the same exercise day in and day out, you put yourself at a higher risk of injuring yourself. You are also more likely to become bored, thus making it harder to find the motivation to keep exercising. While at the gym, switch between machines, join a fitness class, and add some resistance training into your schedule.

Do strength training 2-3 times a week. Resistance training and weight training help you stay lean by building muscle and raising your metabolism, even when you’re not working out. Incorporate these exercises 2-3 times a week, with at least 1 rest day between your workouts. It’s okay to do cardio on your strength training rest days, as long as you don’t push yourself too hard. Choose a light to moderate activity level. Muscle cells are more metabolically active than fat cells. This means that they burn more calories than fat cells, even while you are resting and sleeping.

Choose workouts that require your entire body to exert an effort. This way, you work every muscle group and burn calories with more muscles at one time, like multitasking with your exercise. For instance, combine a form of resistance training with your arms, like raising dumbbells overhead, while you jog or cycle with your legs.

Get more activity throughout your day. Increase the amount of walking you do by choosing a far away parking place or taking the stairs instead of an elevator. Make as many trips upstairs as possible or walk the dog three times a day. Additionally, dust, sweep, and mop with vigor. The more you move, the more calories you burn. You might even start a hobby that involves moving around a bit, like gardening, carpentry, working on cars, or painting large canvases. This will help you burn more calories even when you’re not exercising.

Get enough rest. Being properly rested will help you maintain sufficient energy throughout the day, making you less likely to overeat and less prone to injury during physical activity. Sleep deficiency has actually been linked to an inability to lose fat, so getting enough sleep can really help you on your path to losing weight Create a sleep routine to help you fall asleep faster. Relax for an hour or 2 before bed, and avoid screens during this time. Additionally, turn down your thermostat, make your room dark, and put on comfy PJs.

Method 4..Trying Weight Loss Treatments Go to a sauna to sweat off water weight. Saunas may result in a loss of a pint of sweat in just a quarter of an hour. To prevent dehydration, limit your sauna time to 15 or 20 minutes per day. A sauna won’t help you lose weight permanently, but it can help you look slimmer for a special event. Make sure you increase your water consumption after you use a sauna to rehydrate your body. Pregnant women, young children, and people with blood pressure or heart problems should not use saunas.

Use a body wrap to temporarily look slimmer. Body wraps claim to help you slim down by smoothing and tightening your skin to make your waist, thighs, and arms appear thinner. While these results are temporary, they might help you look slimmer for a special event. Here are some wraps you might try

Mineral body wraps: These wraps use a mineral-based cleanser that is supposed to reduce cellulite, and tone and firm your skin almost instantly.

Lipase body wraps: First, an enzyme wrap is applied to help smooth fat tissue near the surface of the skin. Then, a second mineral wrap is applied to help tighten and smooth your skin.

European body wrap: These wraps target trouble spots and are typically offered at spas. They are supposed to firm and tone your skin, while reducing the appearance of cellulite or stretch marks. Hot body wrap: Heat-based body wraps are also typically offered at spas. They’re designed to stimulate smooth, toned skin.

Attend a weight loss camp. Sometimes sticking with an exercise routine and diet plan is too challenging. Old habits and daily routines will steer you back to your old foods and activities at every turn. To combat this, many people enroll in residential weight loss programs that remove them from their daily lives. Sometimes called fitness retreats, these programs come in dozens of different styles, and are available for youth, adults and seniors. Before you attend a weight loss camp, make sure it’s equipped to safely handle your age and health specific needs.

Consider liposuction. Liposuction is a surgical option for fast, targeted weight loss, generally only recommended for people with 1-2 specific areas of highly fatty tissue but an otherwise relatively healthy body weight. Because it is a surgical procedure, it carries significant health risks and should only be performed by a licensed professional.

Get Here To More Information

[fitnessjourneymotivation]

Whole30 day 5!

I had the worst night of sleep last night and all I wanted was to just order a pizza. But I got my butt out to the grocery store and came back and made lettuce wrap tacos! Super quick, easy, and delicious.

[finding-strong]

[Long Story Short] Low Carb Chicken Pot Pie Soup

TODAY WAS A SUPER SUCCESSFUL DAY.

Pretty sure shopping at Costco gave me a high. So many good prices ~ so many healthy snacks ~~~

Between running errands and walking the dog, I surpassed 10,000 steps. I organized and cleaned the eff outta my apartment. I tracked all my meals and snacks. (Quick note: tracking is cool, but please make sure you eat when your body tells you to eat.)

Also, dinner was bomb: low carb chicken pot pie soup, because I’ve been craving chicken pot pie. Super easy and delish.

INGREDIENTS:

2 tbsp ghee or grass-fed unsalted butter

2 medium carrots, diced

2 stalks of celery, diced

1/2 of a yellow onion, diced

2-ish cups of frozen green beans (or peas work too!)

4 tsp-ish of fresh thyme, chopped

4-ish cloves of garlic, chopped

3-ish cups of cooked, shredded chicken

5 cups water

3 tbsp chicken bouillon paste (I used Better than Boullion)

grass-fed heavy cream to taste (I used about 1/2 cup)

1/2 tsp xanthan gum

salt and pepper to taste

DIRECTIONS:

Heat the ghee in a large dutch oven or soup pot over medium-high heat. Add the onion, garlic, and celery. If you’re using fresh green beans, add them now. If you’re using frozen, wait until later. Cook until onions are slightly translucent, around 3 minutes.

Add the carrots, green beans, thyme, and salt and pepper to taste. Stir until the thyme coats all the veggies.

Add the water and bouillon paste, or if you’re using chicken stock, add that.

Bring to a boil, then lower the heat and let it simmer for about 15 minutes, until the carrots are nearly cooked through.

Add the heavy cream and sprinkle in the xanthan gum. Stir very thoroughly until everything is combined, then let simmer a few more minutes.

Et voila!

* You can literally add whatever veggies you want. I just used these veggies because that’s what I put in my chicken pot pie. Some kale would be yummy (added toward the end) or finely-diced sweet potatoes (added with the carrots).

** I used bouillon because I bought a container of Better than Bouillon at Costco today. You can totally use chicken broth/bone broth or chicken stock.

*** The easiest source of shredded chicken is a rotisserie chicken. I already had some chicken breasts on hand, though, and it’s SO easy to make shredded chicken at home. Just throw them in a pot with whatever herbs/spices you want plus some salt and pepper, cover with about an inch of water, and boil for about 13 minutes or until the internal temp reaches 165 Fahrenheit. I made mine with sea salt, whole peppercorns, and bay leaves.

**** To make this recipe Whole30-compliant, simply use full-fat coconut milk instead of heavy cream and ghee instead of butter. If you do, try adding some turmeric and ginger instead of thyme!

If you read this entire thing, congrats! If you haven’t caught on yet, I’m a naturally long-winded person. If you make this soup, let me know how it works out or if you make any modifications. <3

Total Calories (per serving, about 1.5 cups): 300

Total Fat: 17.8 g

Saturated Fat: 9.7 g

Total Carbs: 12 g

Dietary Fiber: 2.7 g

Total Sugars: 4.3 g

[sweetswesf]

Week 15

Finally encouraged myself to work out.  Big-ups to the Peleton app.  I had been on a 2-week streak of no workouts after being on a week streak of working out.  I decided to focus on work and not working out, and my horrible desk arrangement at home was not helping my sedentary lifestyle.  

These are the books I plan to read.  I haven’t cracked them open in a while.  I am almost done with Becoming.  I have read a few pages of the Ultimate Bible Guide.  YouTube and work keep wining!  I plan to try tomorrow.  

I did a cool thing this week.  A person from the outside Black engineering group I am apart of invited me to share my story in a virtual conference he was hosting through Udacity.  I got to tell my story, through interview style, of how I transitioned to tech to 100+ people in attendance.  It will be recorded so even more will get to hear.  I am keeping my anonymity on this blog so unfortunately I cannot share, but if you have been reading, you know it...

One thing I keep thinking back to is when my interviewer asked what kept me focused as it seemed like I went through a lot of hardship to get here.  I told him my faith.  I try not to be overly religious, but it is hard when He is really the reason behind all of this.

I shared the conference link on Facebook, which was one of the first time I shared my speaking on a panel about tech with my Facebook friends.  I have done many, even when I wasn’t a software engineer.  Of course my granny jumped on it and shared it with all her Texas family.  It is really great to have her support.  I also got a share from the high school friend I met up with a few weeks ago.  I didn’t get any shares from my God mother whom I reached out to when thing were most recently rough between my mother and I.  I didn’t get any shares from my mother’s friend who tried to tell me how I should react a few years back in a random voicemail without ever hearing my side first.  I don’t mention them to focus on what they didn’t do, or how they didn’t show up in a way that I had hoped they would, I share that to show that the people that want you to do great will support without you asking/looking around.  Thank you, Cristian for liking as well!  I know you’re reading.  I really appreciate your support!

Sunday, I took the day to actually relax.  Easter Sunday.  I was more relaxed than I have felt in a while.  Sure, I got back on YouTube towards the end of the night, but for the better part of the day, I turned off my electronics and just wrote down what I was grateful for, what I am looking forward to.  I am appreciating this time to slow down, think, and, like my mentor said, find what I REALLY want out of life.  I was inspired by a quote from one of my pastors, “The church is empty, but so is the tomb.”  He is Risen!

My mom made me miss home and meat-eating when she said they cooked mac & cheese and ham and other good eats, as I stared down at my less satisfying vegan plate.  

I am grateful for mine, the ability to buy the ingredients, cook them, then eat them on my own, but man did their spread make my mouth water.  I should have listened to the tempeh package that said “will last in fridge for 5-7 days”.  It had been sitting for twice that long and I gave it a shot because it looked fine.  It was definitely fuzzy in the middle.  I do not like tempeh.  I have tried many times to like it and I just...can’t!

I did try this olive tapenade hummus from Sabra.  I thought roasted red pepper was great.  Olive tapenade is FLAMES!!

Veganism isn’t so bad.  I did have some headaches from not getting enough food/fats.  I caved in and started tracking my meals again and saw I was generally getting well over what I needed.  This transition has been made easier since I have been playing around with different diets (vegetarianism, keto, whole30, vegan) for the past 6 years now.  

I had been feeling sad because I hadn’t cooked anything in a while that I felt really satisfied by...but Wednesday gave me a 2nd wind.  I cooked a sweet potato with chickpeas and threw some tahini sauce on it. OOOH WEE!!

So sad I didn’t take a picture of it.  I wanted to remember it as my breakthrough meal.  It encouraged me to continue with veganism, and continue with anything that is hard, but good for me.  It’ll be worth it in the end.  Fats, proteins, carbs.  Perfect macro meal.  Probably too many carbs, fats, and natural sugars, but it was damn good.

I have even checked in and prayed on my veganism, wondering if this is what God wants.  I think, as long as I am not obsessing over it and I am doing it for the right reasons (my health and helping the environment) I should be good.

It was my turn to present the Python reading.  I of course hadn’t done it.  In fact, I was behind 12 chapters.  I pulled an all-nighter to do it, and put a deck together, and present.  I didn’t feel good prioritizing it over work that I got paid for (which I finished and felt good for doing).  I felt like CRAP and it reminded me how important sleep is to bodily functioning.  Get your 8-9 hours people!

Next week I should hear the University Programs’ deliberation on whether I stay or leave.  I was deciding to wait to get a standup desk and chair for when I get a role, but regardless if I get it or not, I will still be coding from home and still needing a working station that is good for my body.  It is an investment in health.  

I have been really trying to prioritize my health during this quarantine, and there’s so many factors: how to eat, how to protect your skin from aging, acne, and cancer, how frequent to shower, how to breathe, how to cook, what to cook, when to drink.  Here are some of the highlights of what I am doing now/what I learned:

Don’t drink water 30 minutes before or 1 hour after eating

Bodies need glucose to fight viruses

Breathe horizontally (think potbelly)

Refined coconut oil > unrefined coconut oil for cooking, as refined withstands higher temperatures

Wear sunscreen, even if indoors, as UV-A rays can penetrate through

It is recommend to shower every other day or 2-3x/week for your skin so that it is not over-dried and so that the good bacteria on your body can protect you

Vegans often lack iron, B-12 & healthy fats

Taking a lot of vegan cooking tips from Rachel Ama...check her out!

[fitblr-baby-steps]

Gained back 16lbs in the last 5 months from the initial 34lbs I’d lost. Was not happy to step on the scale and see 232 on Sunday.

I started Whole30 again on Sunday and stepped back on the scale 5 days later to see if already lost 5lbs in less than a week! Definitely the boost I needed to get going again.

11lbs to get back to my 34lbs lost and from there I can continue on towards my goal. They always say weight loss and health journeys are up and down and all over the place. I’m doing a great job in proving to myself that this is true.

[ja9doeswhole30]

WholeQuarantine

I’ve been meaning to check in over here for a while and, well, I guess I don’t have to tell anyone how strange and overwhelming and busy the present circumstances are.

As far as eating behaviors are concerned, allow me to present the following thesis:

While preparing all meals at home can be good for maintaining a balanced, clean diet, being in one’s home literally all the time is disastrous for healthy eating.

Restaurant and celebratory eating usually pose the biggest obstacle for me when doing a Whole30. So, when we first went into isolation, it occurred to me that if we’d be eating at home for the foreseeable future, it might be worth giving it a shot. (In general we don’t do take-out very much, since I’d rather just cook, and especially in the early-isolation days I was very paranoid about potential coronavirus exposure.)

Then, I had the thought that I’m sure lots of other folks also conjured up, which was something along the lines of “life is about to become a shitshow and a half, and I am not going to survive a Whole30 under these circumstances.”

As the Whole30/Food Freedom Forever philosophy goes, we’re adults and can make our own choices, including choosing to limit foods to those that are best for our bodies and lifestyles. But the stress, man. This situation has turned life upside down and the deprivations abound. We can’t go to work, or school, or parks, or restaurants, or the homes of family and friends. With all those restrictions, it seemed insane to opt into a highly reductive, labor-intensive eating plan.

Another big obstacle for me is the composition of my household— namely, a spouse who’s retained his teenage self’s metabolism and two small children. Before lockdown, things were manageable enough: I cooked their plain pasta and cut their fruit and did my best to resist sneaking handfuls of their packaged snacks. On the weekends, my husband would take them out for pizza or bagels, and if we ate dinner in a restaurant I ordered the best wholesome meal I could manage. And we’d also embark on the occasional outing for ice cream or visit to a relative’s house where extra goodies would be served.

With the four of us stuck at home, additional temptations have joined us in quarantine to compensate for the deprivation otherwise - a giant container of popcorn kernels to pop on the stove, a huge industrial sized box of Oreos, copious frozen desserts, a weekly tray of baked ziti (one of the few dishes in my husband’s repertoire), and a 25-lb. bag of whole wheat flour to fuel the universally-recognized coping mechanism of baking. And, because we’re home all the time, it’s been far too easy to take liberties with the available wares. 

There have been some accomplishments, & I’m proud of myself for those. Most significantly, I’ve been pretty successful at intermittent fasting. I’ve also consumed approximately one (silver-dollar-sized) pancake out of the hundreds I’ve cooked my kids over the last nine weeks. I wasn’t able to exercise as rigorously for a while, due to an abdominal injury that’s now resolved, but I’ve been as active as I can be. And, in contrast to many of my peers, I’ve consumed very little alcohol during quarantine. 

It hasn’t been enough, though, and I’ve gained 5 lbs. right as I’m supposed to be making an effort to lose more weight. I recently saw a healthcare provider who said she isn’t that concerned with the small weight gain considering the totality of the circumstances, but she keeps advocating for me to go on a weight-loss drug and the mere idea of it scares the crap out of me.

So, with my motivation firmly in hand, I’ve decided that tomorrow will be the start of another Whole30 for me. Details of that to follow in subsequent posts.