This is the best Red Cabbage Coleslaw recipe. This delicious recipe is enriched with sweet apples and rich, umami-rich Parmesan. Because it makes every meal a little more delicious, this slaw salad is a regular part of our weekly rotation. It can be served as a side dish with chicken nuggets and burgers, fish tacos, or with tuna cans for quick lunches.
Red Cabbage Coleslaw with a Twist
How to make my Red Cabbage Coleslaw
Here are more slaw salad recipes
Full Recipe
More Cabbage Recipes
Red Cabbage Coleslaw with a Twist
There are many coleslaw recipes out there. But this one is my favorite!
This red cabbage coleslaw is a favorite of mine. It's also a popular recipe. It's a mystery to them as to what makes it so unique and flavorful.
Two ingredients add a little bit of va-va voom to this salad, I believe. The first ingredient is apple. I use red apples. It adds a bit of sweetness and goes well with spicy, earthy cabbage. Parmesan cheese is the second - it's the king umami and makes everything delicious and creamy.
This salad is great to serve as a side dish at dinner, on a picnic, at a barbecue or for a potluck. This salad is a crowd pleaser. I hope you like it!
How to make my Red Cabbage Coleslaw
Below is the complete recipe card, including all ingredients and nutritional breakdown. These step-by-step photographs will help you get started.
Step 1. Step 1. Each wedge should be shredded into thin strips. Then, cut the longer strips in half. Combine in a bowl.
Tip:Take a little more time to cut the cabbage thinly. There is nothing worse than a poorly chopped cabbage in a salad.
Step 2. Step 2. Prepare other vegetables. Use the larger holes in the grater to shred the carrot. Slice apples into small cubes, or thin strips to ensure that you only get a hint of apple flavor in each bite. Cut the onion finely. Also, cut the capsicum and red peppers into thin strips. Add the cabbage.
A tip for a recipe: You can use any type of pepper or capsicum here, but red or yellow gives it more colour. Red onions are sweeter, and I prefer them in salads. However, you can use white if you don't have any. You could also try spring onions/scallions.
Step 3. Step 3. Mix everything together until it is all well coated. I use a spatula or a spoon to start, but then I get involved.
A tip for a recipe:It really makes a difference to use better quality Parmesan especially the older variety. You can substitute Parmesan for the grated Cheddar, Tasty or Pecorino if you don't have enough Parmesan. However, you won't get the special flavour of cheese if you don't have any.
If you like fresh dill, serve it with a variety of herbs on top.
Can I make this salad ahead of time?
This salad is great for making ahead. Mix all ingredients together. For up to two days, store the mixture in an airtight container (or large Ziplock bag) for no additional charge. It starts to look sad after that. To ensure that the dressing stays crunchy, dress it just before you serve. Premix the dressing and keep it in the refrigerator for up to 4 days.
Here are more slaw salad recipes
Red Cabbage Slaw with Avocado Dressing (Dairy Free, Mayo-Free).
Carrot & Coriander Slaw Salad
Full Recipe
Below is the complete list of ingredients and instructions. You can ask questions, or make this recipe your own. Please leave comments and rate the recipe to make it easy to find.
This is my favorite Red Cabbage Coleslaw recipe. This delicious recipe is flavored with sweet apples and rich, umami-rich Parmesan cheese. It can be served as a side dish with chicken nuggets and burgers, fish tacos, or with tuna cans for quick lunches.
Ingredients
1/2 Head of medium-sized red cabbage, finely shred
1 medium-sized to large carrot
1/4 thickly sliced red onion
1 red capsicum, cut into thin, small strips
1 red Apple, cut into small cubes/strips
1 cup Shredded Parmesan (loosely packed for best quality, this salad is better)
1 cup mayonnaise
1/3 cup yoghurt
1 tsp Dijon mustard
1/2 tsp salt
1/2 tsp pepper
Instructions
Slice the cabbage into three wedges, and then remove the core.
Each wedge should be shredded into small strips. Then, cut the longer strips in half. Combine in a bowl.
Cut the carrot into small pieces, add the onion, red peppers, and cut the apples to the cabbage.
The Parmesan cheese should be added, along with mayonnaise, yogurt mustard, salt, and pepper. Mix everything together until it is all well coated. I use a spoon or spatula to start, but then I get involved.
Serve the fresh dill or other herb on top.
Notes
This recipe will also work well with white cabbage.
To make it dairy-free/Paleo/Whole30, omit the yoghurt and replace it with extra mayo or olive oil.
Nutrition
Serving Size1 Cup
Calories:249
Sugar5.8g
Sodium466.5m
Fat21.3g
Carbohydrates9.7g
Fiber 2.3g
Protein:5.5 g
Cholesterol17.6m
Keywords : Coleslaw and Red Cabbage Recipes. Salad, Gluten-Free and Healthy. Salad Recipes. Sides
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Red Cabbage Coleslaw with Apple & Parmesan originally appeared on Cooked & Loved.
By: Irena Macri Title: Red Cabbage Coleslaw With Apple & Parmesan Sourced From: www.cookedandloved.com/recipes... Date: Sun, 18 Dec 2022 21:50:08 +0000
Frequently Asked Questions
What are the benefits of the Paleo diet?
Paleo offers many potential health benefits. This diet emphasizes eating whole, unprocessed foods. These benefits include:
You can have a better digestion by eating nutrient-dense, fiber-rich foods. This will help you to maintain a healthy digestive system.
Reduce inflammation: Avoiding refined and processed ingredients can lower inflammation.
Balanced blood glucose levels: Eating low glycemic-index foods can help stabilize blood sugar levels, and reduce your desire to eat sugary snacks.
Energy boosting: Nutrition-dense foods can boost energy levels and keep your day energized.
Paleo eating can lead to improved mental clarity and focus. It also reduces the risk of developing neurological conditions.
Paleo can promote weight loss. It is low on calories and high in fiber.
Better cardiovascular health: Eat lean proteins, healthy oils, and lots of fruits and veggies to lower your risk of developing heart disease.
Reduced risk of chronic diseases: By eating a nutrient-dense diet, you can reduce your risk of developing chronic diseases such as diabetes, cancer, and autoimmune disorders.
Is paleo the best diet for anti-inflammatory?
The age-old question of "Is paleo the best anti-inflammatory diet?" is being posed again. Recent research and dietary studies suggest that yes. You can boost your overall health by eating whole foods, unprocessed and free of common allergens.
Paleo diets consist mainly of wild-caught fish, grass-fed proteins, organic vegetables and fruits, nuts, and seeds that provide important vitamins, minerals, protein, fibre, and healthy fats like Omega 3 fats. This diet helps reduce inflammation in the body by decreasing levels of C-reactive proteins, which are pro-inflammatory markers associated with certain chronic diseases.
Additionally, many inflammatory foods like gluten in wheat products and processed meats have largely been eliminated from Paleo diets, making them extremely effective at reducing systemic inflammation. Paleo has been reported to have a positive effect on skin clarity.
Individuals can manage inflammation better by including light exercise into their paleo plan. The idea is to move without stressing the body too much that it begins to inflame. Exercise includes not only gym or workout sessions but also leisurely activities such as walking or yoga that keep one moving yet with little stress on the body.
The paleo diet is a great way to find healthier alternatives to processed foods and/or get relief from chronic pain. Combine it with exercise and you can fight inflammatory problems. You will also be able to keep up healthy habits for success long-term.
Is cheese allowed on Paleo?
Cheese temptations can sometimes be too tempting to resist if you aren't paying attention. Is Paleo okay to eat cheese? Here's what to know. While there is no rule that says cheese should be allowed, Paleolithic people did not eat cheese because of its dairy-rich content.
You can still eat moderate amounts of good-quality cheese if you don't want to avoid dairy. It all depends on your specific dietary needs and goals and how you react to certain food items.
Some individuals are lactose-intolerant and should avoid dairy products, or only eat small quantities of them. Some people can tolerate moderate amounts goat and sheep's dairy byproducts.
Many vegan options, such as almond cheese or coconut cheese, are available to those who prefer to eat less dairy and enjoy cheese. It's possible to have some cheesey goodness in your diet while still following a vegan lifestyle.
How quickly can I lose weight using paleo?
Without knowing your diet and lifestyle, it is impossible to predict how fast you will lose weight. However, the Paleo-style diet has a high intake of protein, fibre, healthy fat and healthy cholesterol. This allows for greater satisfaction between meals and helps reduce calories. This makes it easier to achieve and maintain a healthy weight. Also, cutting out refined grains and other refined carbohydrates will help with blood glucose control which can aid in weight loss. For any effective weight loss program, it is important to engage in regular physical activity. If you stick to these core principles, the paleo method can make a significant impact on your body's composition.
A healthy diet and regular exercise are important, but it is equally important to get enough rest and manage your stress levels. A lack of sleep can lead a person to have a higher appetite, craving unhealthy foods, and stress can increase cortisol, which can cause weight gain. You need to make sure that your lifestyle is in line with your weight loss goals.
Is peanut butter allowed in the Paleo diet
The Paleo diet has inspired a lot of debate, including blog comments and dinner parties. One of the most interesting questions is, "Is peanut Butter allowed?" Many people feel passionately about arguing against or for its inclusion as a healthy snack.
This question can be answered by familiarizing yourself with the Paleo diet. Although there is no definitive guideline on how to eat, many people limit their intake of food that can only be found naturally in the environment. Peanuts, while technically considered a nut, are actually a legume. If you are worried about peanuts (and later peanut butter), it is usually okay to eat them on a Paleo-friendly diet.
There is some scientific evidence that peanut consumption can be sustained on the Paleo diet. However, there are other factors to consider. There have been studies that peanuts are high in lectins. This can cause inflammation and disrupt digestion. Some options, like natural peanut butter without added sugar or oil might be suitable for a nutrient profile. But, you should also avoid some popular brands that have a lot of additives.
It appears that enjoying peanut butter and small amounts of peanuts in moderation may be a good way to live a healthy Paleo diet without compromising your health and goals.
How to make Paleo Diet work better for you
You don't have to be a master of the Paleo Diet in order to succeed. With the right guidance you can easily achieve a healthier lifestyle, and feel better than ever.
Experts in Paleo can help you make the most of your Paleo diet by giving you helpful tips.
Learning how to make the Paleo Diet work for you is an exciting journey. You may be able to explore different ideas and make small adjustments over time to help you live a better life.
You can begin by looking at what foods have valuable nutrients that will enhance energy, digestion, mood, and physical performance - all essential components to good health. Staying motivated is as simple as learning which nutrition choices best suit your body. This will help you avoid avoiding certain food groups.
Consistency is about being mindful of portions and how much you can eat without feeling guilty. It's not about changing your patterns; it's about creating lasting changes.
It is impossible to underestimate the transformative power of realizing the benefits of a healthy diet. It is a powerful thing to take control of your body. Let's show you why the Paleo Diet works!
Statistics
Carbon Footprints and Diet Quality of 5 Popular Eating Patterns as Reported by US Consumers". (en.wikipedia.org)
It's up to you to decide to what extent you want to follow those guidelines, but if you follow them 100%, you can be assured that you are eating the best food for your body and greatly investing in your long-term health and well-being. (paleoleap.com)
(3) The paleo diet eliminates dairy because its advocates say many people are lactose intolerant and because eating dairy has been associated with Crohn's disease, among other claims, according to a popular paleo diet website. (everydayhealth.com)
As we learn more about the Paleolithic age, we discover that those who lived during it ate a plant-based diet, with merely an estimated 3%Trusted Source of their diet coming from animal-based foods. (medicalnewstoday.com)
Plus, some of these foods — particularly beans — offer many compounds and are linked to positive health outcomes, such as a lower risk for metabolic disease, heart disease, and diabetes, according to a 2014 study. (everydayhealth.com)
Paleo can seem daunting when you first start your journey to a healthier and more balanced life. There is no reason to be afraid or overwhelmed. This ancestral approach will help you thrive with the right information and motivation.
It's possible to make a huge difference by making simple changes. You can start by eliminating processed and packaged foods that contain sugar, wheat, corn or grains, as well as dairy and trans fats. You can then add fresh fruits and vegetables to your daily meal plan and include lean meats, fish and other healthy protein sources. You can also opt for wild-caught seafood as another nutrient-rich choice.
Remember to try new recipes and get inspired by them! Meal prepping is also important. It will keep you on track and motivated during busy days. You will never be bored by the endless variety of recipes available through YouTube, cookbooks, or apps.
It is important to be consistent with any diet. If you place emphasis on quality over quantity and drink plenty water throughout the day as well as exercising regularly, then you are already off to a great starting point. Paleo may look intimidating at first, but when done properly, it can help you achieve your ultimate nutrition goals.
It is important that you remember that Paleo does not require you to eat exactly as your ancestors did. Instead, eat whole foods, such as fruits and vegetables, nuts and seeds and lean proteins. Also, be sure to include plenty of variety in your diet by including different types of food from each food group. Last but not least, listen to your body.
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When most people think about whey protein, they think about building muscle. Protein shakes at the gym. Meal replacement drinks in lieu of real food. The six-meal-and-three-snack-a-day bro who keeps a whey shake on his bedside table to maintain those 2 AM gains. The up-at-dawn-to-beat-rush-hour woman who drinks a shake in the car in lieu of a pastry. As most people see it, whey protein's just for people who want more protein in their diets, people who don't have the time to cook, or people who hate to cook and also need more protein. It's for weight lifters and athletes. It's a "poor replacement" for real food. It's a compromise when life happens. If you can cook and eat real food regularly, the popular story goes, you don't need whey protein. Just eat real food—right? But there's actually much more to whey than just building muscle. What is Whey Protein? Whey is a protein-packed byproduct of cheese production. It’s that pseudo-clear liquid remaining after milk has been curdled and strained. Cheese makers used to toss it aside as waste material, turn it into ricotta cheese, or feed it to livestock until food scientists started to understand its value as a protein supplement for humans. Today, we know that whey protein is the single best supplementary source of complete essential amino acids. It contains all the essential amino acids we need to promote muscle protein synthesis and muscle growth. is far more than a byproduct of cheese-making. It's also more than just a single protein. Instead, it houses an impressive array of components with a wide variety of biological effects: beta-lactoglobulin, alpha-lactalbumin, lactoferrin, and immunoglobulins. Beta-lactoglobulin: Promotes glutathione synthesis and reduces allergic disease incidence. Improves retinol/vitamin A absorption and uptake. Increases serotonin levels in plasma. May have anti-tumor effects. Lactoferrin: Improves bone healing and prevents bone loss. Chelates excessive iron, preventing it from fueling infections (many bacteria require iron), increasing inflammation, or becoming carcinogenic. Has anti-bacterial effects against food pathogens like E. coli and Listeria. Immuno-globulins (A, M, G): Neutralize toxins from viruses and bacteria. Prevent adhesion of bacteria to tissues. Inhibit bacterial growth. Those are just a few of the components found in that undigested whey powder sitting in your pantry. Once the whey hits your GI tract, it forms even more bioactive peptides with their own unique effects. Some improve blood lipids, lower blood pressure, or act as opioid receptor agonists (if you've ever seen a milk-drunk baby bliss out after nursing, his opioid receptors are likely being severely agonized by bioactive whey peptides). Others induce satiety and improve metabolic health biomarkers. Is Whey Protein Good for You? Yes. Whey protein can help you gain muscle and improve many health conditions, like obesity, diabetes, fatty liver, and more. Muscle: Regardless of your age, gender, or when you take it, combining whey protein with strength training consistently produces better results and larger muscles. It isn't necessary to gain muscle and build strength if you're eating enough protein through food, but whey protein certainly helps you add high-quality animal protein to your diet. Obesity: Whey tends to reduce fasting insulin levels in … Continue reading "Whey Protein: What It is and Why You Need It"The post Whey Protein: What It is and Why You Need It appeared first on Mark's Daily Apple
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Bone broth is a deliciously rich, clear liquid made from animal bones being simmered in water for many hours. It is used as stock in soups, gravies, and sauces. Additionally, it has also become increasingly popular to drink on its own.The difference between a broth and a stock lies mainly in the amount of time it has simmered. The longer the liquid cooks, the more nutrients and minerals leach from the bones. Broths are made by simmering the bones and some meat of an animal or fish for a very long time, often more than 24 hours, versus a stock which can finish cooking in a few.Bones from healthy, pasture raised animals are filled with a rich array of powerful nutrients. The extra-long bone broth cooking process extracts collagen, minerals and amino acids found deep within the animal bones, making bone broth a source of multiple health benefits.Bone Broth Health BenefitsPete’s Real Food bone broth is chock-full of health-boosting collagen, amino acids, minerals, and micronutrients. These provide a powerhouse of nutritional bone broth benefits, some of which include:Bone Broth Supports Gut HealthThe collagen found in the broth helps heal the lining of your digestive system and combat inflammation Bone broth is a rich source of glutamine, an amino acid that supports improved digestion and better gut health. Bone broth can be particularly beneficial for people with digestive conditions such as leaky gut syndrome or inflammatory bowel disease. Bone Broth Enhances Immune FunctionYour grandmother was right, home-made chicken soup will heal many ills. Bone broth provides micro-nutrients, important amino acids and minerals that improves overall immune system function, supports the liver and kidneys, and keeps you strong in the fight against common colds, flus and even more serious illnesses like heart disease.Bone Broth Is A Source Of Electrolytes & MicronutrientsMicro-nutrients are essential vitamins and minerals that play a vital role in maintaining good health. These include Vitamins A, C, and B.Electrolytes maintain the balance of fluid in your body, stimulate muscle contractions, and transmit nerve signals. Bone broth contains essential electrolytes including:CalciumIronMagnesiumPhosphorusPotassiumCopperManganeseSeleniumBone broth can help prevent dehydration and fatigue. This is why bone broth is recommended for people with low electrolyte levels due to diarrhea, vomiting, or excessive sweating, Bone Broth Is A Source Of Amino AcidsBone broth is a rich source of amino acids, which are the building blocks of proteins. A study of both human and animal studies found animal protein is easier to digest and a richer source of essential amino acids compared to plant-based protein. The amino acids in bone broth are very easily absorbed by your body to help build muscles, tissues, and bones. The primary amino acids in bone broth are arginine, glutamate, hydroxyproline, proline, alanine, and glycineOne cup of chicken bone broth offers 9 grams of total protein whereas one cup of beef bone broth offers 11 grams of protein.Bone Broth Protects Bones & JointsDrinking bone broth helps support joint health as it contains glucosamine, hyaluronic acid and chondroitin. These are natural compounds that are released from the cartilage and connective tissues found in animal bones when simmered for a long time.Collagen is the main protein in structural and connective tissues like skin, bones, muscles, tendons, and ligaments. Its fibrous structure gives these parts of the body their shape, strength, and elasticity.The collagen in bone broth also protects joints from age-related deterioration. Bone broth contains calcium, which is a mineral known for maintaining strong bones and preventing age related bone loss.Bone Broth Improves Skin, Hair & NailsWith age, collagen levels naturally decrease which leads to wrinkles and sagging skin. Drinking collagen-rich bone broth can help replenish collagen levels and has become known as an effective way to maintain skin elasticity, skin health, and healthy aging.Collagen also supports strengthening hair and nails from the inside out, keeping you looking and feeling your best.Bone Broth Reduces InflammationChondroitin sulfate is a structural component of cartilage and has been found to improve inflammatory conditions. Bone broth also contains large amounts of the amino acids glycine and proline, both of which are extremely anti-inflammatory.Bone Broth Promotes Sound SleepConsuming gelatin before bed helps induce sleep because of the amino acid glycine. Glycine plays an important role in the neurotransmitters within the brain. So not only will sipping on some bone broth improve your sleep quality, but it will also help reduce daytime sleepiness and improve your memory during waking hours.Bone Broth Aids Weight Loss & Supports Weight ManagementResearch supports eating a high-protein diet (1.2 to 1.6 grams of protein per kilogram of body weight per day) to support weight loss and manage weight. This translates to approximately 25 to 30 grams of protein at each meal. The protein content of bone broth supports weight loss and management and will help you fuller for longer.Bone broth can also help decrease body fat by curbing cravings, increasing satiety, and providing essential nutrients for a healthy metabolism. In addition, the collagen content of bone broth may be beneficial for reducing belly fat. As such, drinking bone broth on a regular basis may be a great way to support your overall health while promoting sustainable, decreased body weight goals.Bone Broth Assists With Liver DetoxificationThe liver is responsible for removing toxins from the body. It is often overburdened from the toxic and chemical nature of the modern world. The amount of available glycine plays an important role in the liver’s ability to eliminate these toxins effectively. Including Glycine-rich bone broth in your daily routine is a strong ally in detoxification support.Enjoying Bone BrothHere at Pete’s Real Food we’ve done all the work for you. The key to making the best broth is in the ingredients along with some time and patience. Pete’s Real Food makes the best bone broth with bones from humanely raised animals, organic vegetables and herbs and filtered water, perfectly seasoned and lovingly simmered, ensuring the final product is as pure and flavorful as it is packed full of vitamins, minerals and gelatin. Our bone broth is slowly simmered for your sipping and cooking pleasure. Each cup is packed with all the beneficial nutrients that make bone broth an important part of your healthy diet plan. Order your Bone Broth here >
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Sometimes folks who are interested in losing weight or getting healthier get so focused on the minutia of ”optimizing” their diet, supplements, exercise, and lifestyle that they gloss over the basics. This is a mistake. No matter your goal, you have to lay a good foundation before worrying about the finishing touches. When starting a keto diet, that means gradually reducing carbs to build a base of metabolic flexibility and get into ketosis. To be clear, you can slam your body into ketosis by dropping from several hundred grams of carbs per day, typical in a modern diet, straight to the very low carb intake required for keto. I don’t recommend it, though. For one thing, jumping from a high-carb diet into keto sets you up for the world of hurt known as keto flu. When you suddenly deprive your body of glucose, you can expect to experience headaches, lethargy, brain fog, and an inability to perform your typical workouts. Gradually reducing carbs gives your body the opportunity to upregulate its ability to burn fat for fuel, a necessary prerequisite of ketosis. Not for nothing, a gradual transition also gives the people in your life time to get on board. You might be excited about your big lifestyle change, but I hear all the time from people who are struggling because their partners, kids, or roommates aren’t exactly supportive of them tossing all the junk food and refusing to go through the drive-thru on the way home. Even if you’re already following a moderate-carb Primal way of eating, I still recommend taking the time to make your transition as seamless as possible. No matter where you’re starting, the best way to reach ketosis is to gradually and systematically reduce your carb intake. This is the same approach that I describe in The Keto Reset Diet, and it’s worked for the thousands of people who have participated in our Keto Month challenges. What Is Ketosis? Ketosis is a metabolic state in which your liver is making ketones, which are molecules that any mitochondria-containing cell can use for energy. Your brain and heart especially thrive on ketones. To get into ketosis, you must deplete liver glycogen (the glucose stored in your liver) and keep insulin levels low. Very-low-carb diets and fasting, or a combo of the two, will get you there. Glycogen-depleting exercise helps, too. Ketogenic (“ketone making”) diets are popular for everything from losing weight to lowering insulin and blood sugar to augmenting traditional cancer treatments. Inflammation is at the root of every chronic illness, and ketones are anti-inflammatory. They are also an efficient fuel source, and athletes across the sport spectrum are experimenting with using low-carb diets to burn fat and ketones during exercise. The Primal Blueprint qualifies as a low-carb eating style, especially in comparison to the high-carb Standard American Diet, simply by virtue of the fact that it eliminates the major sources of carbs in the typical modern diet: grains and sugar. The version of keto I recommend … Continue reading "How to Gradually Reduce Carbs to Reach Ketosis"The post How to Gradually Reduce Carbs to Reach Ketosis appeared first on Mark's Daily Apple
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Cook Eat Well - Healthy paleo, keto and gluten-free recipesFrom burgers to shepherd's pie, ground beef is perfect for quick and easy comfort food dinners that everyone loves. Here are family favorite easy ground beef recipes with few ingredients for you to try. When you're looking for a simple and tasty way to add protein to your paleo, Whole30, or keto meal plan, you'll...Read MoreThe post 21 Easy And Healthy Ground Beef Recipes With Few Ingredients appeared first on Cook Eat Well
If you've been diagnosed with an autoimmune disease or another inflammatory condition, you may choose to follow an Autoimmune Protocol (AIP) diet. An AIP diet can greatly help reduce your symptoms and prevent you from having to rely as heavily on medicationsThe term “Autoimmune” essentially means “attacking self”. When it comes to autoimmune disease, the body produces antibodies that attack its own tissues, leading to the deterioration and in some cases to the destruction of these tissues. One of the factors contributing to symptoms in autoimmune disease is intestinal permeability or “leaky gut”. This occurs when the intestinal lining becomes more permeable and food particles and ingested toxins easily leak into the bloodstream, causing antibodies to be triggered. As these antibodies attack the foreign invaders, they also attack your body’s own tissues in the process, leading to inflammation, and many of the symptoms associated with various autoimmune diseases.The AIP DietAn Autoimmune Protocol (AIP) diet works to reduce inflammation in the intestines. Many “clean eating” programs or elimination diets are not complete enough to remove immune triggers that promote inflammation in the gut. AIP works to calm inflammation in the gut and the body. Although autoimmune disease can never be cured, it can be put into remission by targeting improved gut health. For some, an initial AIP protocol of 6-12 weeks (along with digestive support including probiotics and enzymes) allows for sufficient healing to return to eating a more inclusive diet, even on occasion. This is determined by a lengthy re-introduction process.For others, it can be years, or even a lifetime commitment as certain foods may continue to provoke an inflammatory response. Every case is individual and each person is different. It becomes a matter of finding what works for you.What to Eat & What to Avoid On The Autoimmune Protocol DietWhat to AvoidEggsNuts/SeedsGrainsDairy Beans & Legume (Including Peanuts)Nightshades (potatoes-sweet potatoes are ok, tomatoes/tomato sauce, eggplants, sweet and hot peppers, cayenne, red pepper, tomatillos, goji berries etc. and spices derived from peppers and paprika)AlcoholSeed oils (corn, canola, soybean, sunflower, safflower, grapeseed etc.)Fructose consumption in excess of 20-30g per day (1-2 servings/fruit per day)NSAIDS (like aspirin or ibuprofen)Artificial and non-caloric sweeteners Sugars & added-sugar Conventional Processed/Packaged FoodsEmulsifiers, thickeners, and other food additivesCoffee What to EatAlthough AIP may initially sound particularly restrictive, there are, in fact, may delicious, nutrient dense foods that can be eaten and prepared to provide variety and tasty meals.High quality, humanely raised meats, poultry and seafoodVegetables (except nightshades)Fruits (limit to 1-2 fruits per day)Coconut, including coconut oil, manna, creamed coconut, coconut aminos, canned coconut milk, shredded coconutFats: olive oil, coconut oil, avocado oil, lard, bacon fat, duck fat, tallow, schmaltzFermented Foods (coconut yogurt, kombucha, water and coconut kefir, fermented vegetables)Bone BrothHerbal TeasGreen TeaVinegars: Apple Cider Vinegar, Coconut vinegar, red wine vinegar, balsamicNatural Sweeteners: occasional and sparse use of honey and maple syrup Herbs: all fresh and non-seed herbs (basil tarragon, thyme, mint, oregano, rosemary, cilantro, bay leaf, basil, chives, peppermint savory, edible flowers)Spices (sea salt, curry, dill, cinnamon, cloves, turmeric, vanilla, onion powder, garlic, ginger)Drawbacks Of The AIPAlthough the Autoimmune Protocol diet can leave you feeling more energetic, less inflamed and experiencing possible downregulation or even remission of your condition, a few drawbacks to be aware of include:Overthinking your foodStress about how your body will respond to foodsFeeling limited in your food options and choicesCravings and challenges with adhering to the diet due to perceived limited variety and choicesIsolation (not feeling like you can go out or be with people)Unwanted weight loss due challenges in creating nutritious meals without familiar ingredients When taking on the challenge of an AIP diet, mindset is particularly important but incredibly challenging. You may want to take things one step further and remove one of the many stresses of living with an autoimmune condition – sourcing the right ingredients and creating delicious meals. Signing up for an Autoimmune Protocol meal delivery service like Pete’s Real food offers many benefits, including:Less Stress Over Ingredients & Unwanted Cross-ContaminationWhen you sign up for a Pete’s Real Food Autoimmune Protocol meal delivery, all meals are delivered straight to your door. We have taken the time and effort to figure out which foods meet the high standards of AIP diet and then sustainably source and prepare those foods. You not only get the right foods, but the highest quality, most nutrient dense options too. Our entire facility is gluten free and all AIP meals are prepared with the utmost of care reducing any risk of cross-contamination. You don't have to spend the time researching and questioning things each time you eat. Autoimmune Protocol meal delivery makes mealtimes more enjoyable again because it takes the guesswork out of eating.Removes Grocery Store Overwhelm & TemptationWhen you go to the grocery store, you are often faced with all sorts of delicious foods that you know you can't eat on an AIP diet. This can be very stressful and tempting when you know these options are not appropriate for you. When you sign up for our autoimmune meal delivery options, you will greatly reduce the number of trips you take to the grocery store. This not only gives you more time to spend doing things you love, but means fewer instances of temptation and the associated stress. Stress has been shown to make autoimmune disease symptoms worse and any way to reduce stress will support your healing journey.Provides Variety With Chef-Prepared MealsAIP cooking can be challenging and many following an AIP diet end up eating a lot of the same foods, over and over again. It is easiest to figure out a few “safe” foods and meals and stick to it than the hassle of learning and experimenting with new recipes and ideas. With our Autoimmune meals, you'll be exposed to more foods and dishes. Chef Pete has put time into creating unique and exciting meals to keep things fresh and interesting. Meals are rotated seasonally to provide even more variety! You'll be going on a fun culinary journey even though you're still sticking to your AIP diet.For those with auto-immune diseases, an Autoimmune Protocol (AIP) meal delivery service can be really helpful. Look into all the mouth-watering sections Pete’s Real Food has to offer here >
If you’re a fan of the one pot wonder, this No Boil Gluten Free Ravioli Lasagna is going to rock your world. No need to cook the meat or boil the ravioli ahead of time, it’s literally one and done! I had seen some rumblings about a “lasagna” made by stacking ravioli and really... Read More »
Of all of my cake recipes, this is my favorite so far. The cake flavor and texture is fabulous and what better (or more classic) way to top a vanilla cake than with a light and fluffy dark chocolate frosting (you can also skip the whipping step for a more ganache-like texture). You can definitely …The post Vanilla Layer Cake with Dark Chocolate Frosting (Nut-Free and Makes Great Cupcakes Too!) appeared first on The Paleo Mom
Research of the Week
Afternoon exercise might be the most effective.The oldest known horse riders identified to date.Parasitic infections are still common in the US.The older you are, the more steps you need (and benefit from).Ancient DNA makes the picture of prehistoric Europe a bit clearer.New Primal Kitchen Podcasts
Primal Health Coach Radio: Closing Your Client's Intention-Behavior Gap with Monica ReinagelPrimal Kitchen Podcast: Can You Avoid Cancer?
Media, Schmedia
Kids will eventually tire of cake and turn to fruits and vegetables, suggests a new WSJ article.Erythritol has some trouble on its hands.
Interesting Blog Posts
What we get wrong about microbiome research.Robb Wolf's take on the erythritol study.
Social Notes
An announcement.
Everything Else
Nice overview of EVOO versus regular olive oil.Healthy items at Whole Foods listicle has some quality picks.
Things I’m Up to and Interested In
More obesity drugs: The latest one either inhibits or activates a new receptor site, but they're not quite sure how it works. This will go swimmingly.Interesting blog: On pausing alcohol.I would try this: Wine mixed with milk.Weird: AI forms images after reading brain scans (supposedly).Fascinating hypothesis: Have male testoterone levels dropped because we've stopped doing physical labor?
Question I'm Asking
What does everyone agree with that you don't?
Recipe Corner Easy hamburger soup.
Crispy air fryer sweet potato fries. Try dipped in PK Chipotle Lime mayo.Time Capsule
One year ago (Feb 25 – Mar 3) Dear Mark: How to Freeze Produce—How to do it.
Embracing the Cold—How and why to do it.Comment of the Week
"What do I believe that most people don’t? I believe in ghosts. Ghost believers only make up 45% of the US population. I never believed in them myself until we bought a 200 year old New England farmhouse and lived there for 9 years. It was a harmless ghost though somewhat mischievous."-Interesting.The post New and Noteworthy: What I Read This Week—Edition 211 appeared first on Mark's Daily Apple
The Mediterranean diet is similar to the paleo diet in that it emphasizes vegetables, fruits, nuts, seeds, and healthy fats. It is also easy to cook. ..
Did you know that almost 70% of non-organic produce sold in the US contains pesticides1? Environmental Working Group’s Dirty Dozen (EWG) list provides unsettling details about this and reconfirms that organic is the healthiest option. Healthier Foods to Eat Because I have the MTHFR gene and impaired detoxification, I’m always on the hunt for healthier […]The post Healthy Eating and the EWG Dirty Dozen appeared first on Elana's Pantry
Happy Sunday!! I have a new weekly dinner menu coming your way! And something I wanted to share was my new love for the Milkstreet Tuesday Nights cookbook. I cannot recommend this cookbook enough. It’s stunning, the recipes are simple and easy-to-make, and they have a really great tips in every single recipe. It’s fantastic. …Weekly Dinner Menu Read More »The post Weekly Dinner Menu appeared first on PaleOMG
Grilled to golden perfection, this open-faced tuna melt is a sandwich that you won’t soon forget. Chewy sourdough, tender chunks of tuna,The post Best Tuna Melt Recipe appeared first on Cooked & Loved
This healthier spaghetti squash pad thai is easy to make at home and packed with veggies, chicken, and a flavorful sauce. It comes together in 30 minutes and the leftovers are perfect for lunches the next day! Paleo, Whole30, family friendly and low carb. Wanna know a secret? I’ve never loved spaghetti squash. ItContinue Reading...
You’ve probably heard of CBD a lot. The name has become practically synonymous with the cannabis plant. But that’s not all there is to cannabis and its cannabinoids. CBN and CBD are compounds naturally produced by the cannabis plant. And while they are both non-intoxicating, they have distinct effects on the human body. On the …The post What is CBN? How is it different from CBD? appeared first on Civilized Caveman
Cook Eat Well - Healthy paleo, keto and gluten-free recipesGround sausage is the perfect ingredient to add to easy meals to make them savory and satisfying. This list of ground sausage recipes is perfect for breakfast, lunch, and dinner as well as anything in between! Whether you're using pork, chicken or turkey sausage, this meaty ingredient adds texture and flavor to any dish. It's...Read MoreThe post 21 Easy Ground Sausage Recipes To Make For Hearty Meals appeared first on Cook Eat Well
Maintaining a healthy diet whilst trying to juggle a busy life is challenging and meal delivery services are becoming very popular. There are meal delivery services to suit everyone – whether you’re looking for a meal delivery service that fits your specific diet, are trying to lose weight, or you’re on a budget. No matter your dietary requirements, there will be an option to suit your needs. The market for these services is growing rapidly, which means a range of companies to choose fromFinding the right company to deliver meals for your health goals requires knowing your options. Here are some things to consider when deciding which is the best meal delivery service to support you in your needs and reaching your goals Does The Meal Delivery Service Suit Your Lifestyle?If you have a busy lifestyle or do not enjoy cooking, preparing healthy foods to support your goals can be challenging. A healthy meal delivery service can be used to help you maintain your healthy diet when your lifestyle doesn’t allow you to cook for yourself. When choosing the right food delivery service for you, you’re going to need to think about whether what they’re offering will make your life easier. For example, you could choose a service that offers some of the highest quality, restaurant-style recipes to your door, or were you needing a service that provides options for breakfasts, lunches and dinners every day or possibly just a few meals a week? Perhaps you need a meal delivery service to help you feed your kids, or one that can accommodate some icky eaters in your family? Pete’s Real Food has multiple options with endless possibilities to customize and build your own weekly meal plan!Will The Meal Delivery Service Help With Your Goals? Think about your goals. What do you need your healthy meal delivery service to provide to help you achieve your targets? Choosing a meal delivery service can be complicated, especially if you have intolerances or allergies. Make sure the company that you’re interested in offers a range of meals for a variety of dietary requirements. If you’re hoping to reduce your meat intake, you could choose a service that provides vegetarian and vegan options. If you’re hoping to lose weight, you could choose an option that has calorie-conscious meals, as well as meals to help you build muscle and become leaner. If you’re choosing to use a meal delivery service to simply eat healthier or help you manage your autoimmune condition through diet or are following a Paleo or Keto meal plan, you’ll need a service to suit your specific needs. Determine your goals and make sure the service you choose can support those.What Is The Quality Of Ingredients The Meal Delivery Service UsesA huge part of choosing the best meal delivery service is being comfortable with the ingredients sent. Are you looking for locally sourced or USDA-certified organic ingredients? Are ingredients locally and seasonally sourced from farmers using ethical and sustainable farming practices? At Pete’s Real Food we pride ourselves in using only the highest quality, seasonal, organic meats and produce straight from farmers we know and trust to provide the best ingredients. Learn about our sustainability practices and food philosophy hereHow Many Meal Options Does The Meal Delivery Service Offer?Another important consideration is the number of available meal options. Some meal delivery services only offer a handful of meals to choose from each week, while others offer various choices. Some meal delivery services rotate the same meals over and over whilst others provide weekly, seasonal options to choose from. If you have picky eaters in your family or like to try new things, you will want to find a service that provides a variety of meal options. Pete’s Real Food menus change seasonally with different options each week – check out our current menusWhen it comes to portion sizes, there is no one-size-fits-all answer. Some people prefer smaller portions, while others want larger servings. This can depend on the number of people you are feeding, your appetite, or your budget. If you provide a large family or have a hearty appetite, you will want to find a meal delivery service that offers more significant portions. Does The Meal Delivery Service Fit Into Your Budget?It’s no surprise that food delivery services come with a price tag – you’re getting real-made meals delivered to your door. If you’re on a budget, look for a meal delivery service to meet your requirements, as well as your diet. But it doesn’t always have to be so expensive. There are options for healthy meal delivery that can, on closer inspection, be very cost effective. This is especially important when you consider the money not spent on fast food and on-the-go meals bought in a time crunch or groceries that you bought but had no time to use before they were no longer edible. Meal delivery can offer healthy, chef prepared, delicious meals that meet many budgets. If you’re on a budget, look for a meal delivery service to meet your requirements, as well as your diet. Make sure that the meal delivery service you choose offers many plans and options, giving you the freedom to choose how many or how few meals you want to order, and how often.Everything You Need To Know When You Choose Meal Delivery ServicesAnswering these questions will give everything you need to know before you choose meal delivery services. Take your time comparing the different meal delivery options in order to find the right choice for you.Are you wondering about a convenient and healthy meal plan that checks all these boxes? Discover our various meal options today. From healthy kids lunches, to full-course meals, we have you covered whether you're a vegetarian or carnivore or fall somewhere in between.
Shopping for safer skincare can be complicated and expensive. In this Clean Cosmetics Drugstore Edition post, I show you how to save on a few items so you can splurge on others! First I want to briefly discuss why finding cost-effective safer cosmetics might be beneficial as well as some of the pitfalls. The obvious... Read More »
The Autoimmune Protocol, or AIP, is a science-based diet and lifestyle intervention for autoimmune disease and other chronic illnesses driven by immune dysregulation. You can think of it as a collection of best practices related to diet and lifestyle, not to the exclusion of additional treatments or interventions, that can be individualized to address specific …The post Autoimmune Protocol Clinical Trials and Studies appeared first on The Paleo Mom
There are two nutrition-based approaches a person can take when trying to improve their mood naturally—without drugs or pharmaceuticals. One way is to use supplements and individual nutrients to adjust the specific neurotransmitters that help determine our mood. We can think of the three primary mood related neurochemicals—dopamine, serotonin, and norepinephrine—as primary colors that combine in different concentrations to create what we interpret as our mood. They all mix and mingle and interact. But trying to modulate each specific neurotransmitter to the perfect degree using specific nutrients and supplements is harder than you think. Top down orchestration of complex neurochemistry is unreliable and prone to side effects. Just look at the how the pharmaceutical single-minded focus on serotonin to combat depression has failed. Do you think you can do the same thing using supplements and get it right? Another way, a better way, is to look at foods that have been shown to improve mood without worrying so much about their specific effect on individual neurochemicals. It turns out there is a large trove of research on the topic and we have a fairly good idea about the foods that can boost and support our mood. Foods That Boost Mood Meat Fish Dairy Fermented food Prebiotics Coffee Blueberries Now, this isn't medical advice. The information contained in this article should not be construed as a replacement for consultation and treatment with a medical professional, particularly if you're experiencing serious mood disorders. This is simply a post describing foods that have been shown to improve mood—to make people feel better and happier. How Meat Boosts Mood The first foundational food of a mood boosting diet has to be meat. There are several lines of evidence that point toward meat being an important mood food. First, observational evidence shows that vegans, vegetarians, and other plant-based dieters are more likely to present with mood disorders like depression and anxiety. In fact, among the studies collected by a recent literature review, it was the highest quality studies with the best methodology that found the strongest association between meat avoidance and mood disorders. "The more rigorous the study, the more positive and consistent the relation between meat consumption and better mental health." Second, meat contains many different nutrients that have been linked to improved mood or shown to directly improve a person's mood. Let's go through some of them: Carnosine: In many Asian countries, a carnosine supplement derived from chicken meat called "chicken extract" is a popular mood enhancer and stress reliever. Studies show that it can improve mood, reduce anxiety, and ameliorate mental fatigue. More recently, direct supplementation with carnosine had a rapid anti-depressant effect in people with clinical depression. The speed at which the supplement improved mood in the depressed patients so astonished the researchers that they're conducting further research as we speak. Creatine: Creatine is only found in animal foods, particularly fish and red meat. Research shows that the more creatine a person eats, the lower their risk of depression. This isn't proven … Continue reading "7 Mood Boosting Foods"The post 7 Mood Boosting Foods appeared first on Mark's Daily Apple
Women, Food and Hormones, a book by Dr. Sara Gottfried, is a medical tour de force. It’s especially valuable for those of us stuck in a healthcare system that focuses its scientific thought, resources, and trials on men. How to Lose Weight Gottfried teaches us much about the ins-and-outs of weight loss and gain, and […]The post Women Food and Hormones: Weight, Appetite, and Set Point appeared first on Elana's Pantry
When someone says something mean to you, it’s very easy to get defensive and quickly jump to getting angry. But what if you listened to that comment for a second and sat with it, maybe even asked yourself WHY it made you defensive. Doing this has helped me many times over in my life, especially …Improving My Feet & Why We All Should Be Paying Attention To The Shoes We Wear Read More »The post Improving My Feet & Why We All Should Be Paying Attention To The Shoes We Wear appeared first on PaleOMG
These easy greek meatballs are perfectly flavorful and delicious dipped in a dairy-free paleo Tzatziki sauce! Great as an appetizer or as part of a meal over a greek salad. Paleo, Whole30, and keto friendly. Meatballs are a go-to weeknight dinner for me! Easy, versatile and so tasty. There are two components to thisContinue Reading...
Vein treatment is used to treat varicose veins, spider veins, and other types of abnormal dilations. The purpose of vein treatment is to reduce the appearance of these conditions by improving blood flow in the area affected by them, thereby reducing swelling and pain. Vein treatments may also help prevent degrading vein health during winter …The post Why Do Most Doctors Suggest Vein Treatments in the Winter? appeared first on Civilized Caveman
Cook Eat Well - Healthy paleo, keto and gluten-free recipesThis healthy food gift guide includes the best Christmas gifts for food lovers and healthy cooks. There's something for everyone on your holiday gift list - and these are great ideas for keto and paleo gifts! Here's a holiday gift guide healthy lifestyle-friendly wish list items and kitchen essentials. These are perfect gifts for mom,...Read MoreThe post Best Healthy Food and Cooking Gifts appeared first on Cook Eat Well
Healthy eating and following a specific eating plan don’t have to be difficult but having systems in place that can help you succeed is key. Meal delivery services offering healthy meal choices have become very popular, especially with health-conscious people who may not have the time, skills or knowledge to prepare their own meals and get all their nutrients in. You can turn to delivery services to help you map out your weekly menu whilst following a healthy eating plan.Meal delivery services save you time, eliminate planning, and even help you escape the clean-up. You can simply order your choices and wait for your meals to be delivered directly to your home or office – ready to heat and eat when you are. For people who have busy schedules or those who just don’t like cooking, a healthy delivery meal plan is an option to start eating well and living better.There are many benefits of meal delivery services, including consistency and convenience. However, it’s important to choose a company that’s transparent about ingredients and nutrition and that fits your needs. Any health claims they make should be backed up by scientific sources. Meal delivery can be healthy because they help you:Eliminate Excuses For Not Eating Well.One of the best-known ways to succeed in any healthy eating program is to stay consistent. Of course, that is often easier said than done. For people who are challenged finding the time or having the skills to cook, a healthy meal delivery service can be a very convenient option and help you stay on track. If you have a hectic schedule and unexpected changes to your routine, it can be difficult to keep up with preparing nutritious meals. If you are a busy parent, someone who works long or strange hours, a student in a dorm, or someone with no time, there is a healthy meal plan that you can order online. You decide how many meals you want to buy per week, and you get to choose the type of healthy eat plan you want to follow for your meals. You save time since you no longer do meal planning, grocery shopping, cooking, and cleaning up. Getting healthy meals delivered is also very helpful in limiting impulse eating. You also avoid many convenience or ultra-processed foods and sugary snacks and can sabotage your healthy eating efforts. Most people can relate to buying fast food or a sweet treat when you are hungry and don’t have time to prepare something. If you have a healthy meal waiting for you at home, you’ll be less likely to buy an unhealthy option on the run. Learn About Healthy EatingGetting all of the nutrients you need from your diet can be challenging for many people. Eating a variety of foods in well-rounded meals is the best way to ensure nutritional adequacy, but not everyone can or wants to take the time to choose and prepare varied menus. If you want to ensure that you are meeting your nutrient needs, choosing a healthy meal delivery service can provide these options. Whether you are PaleoVeganKeto, following an autoimmune protocol (AIP) or simply looking for healthy options for you and your kidsPete’s Real Food has healthy meal options for you. Learn more about our menus hereHealthy meal delivery services carefully portion out your food, determining the fats, proteins and carbohydrates in each meal. This helps you learn what appropriate portion sizing looks like and how healthy meals can fill all your nutrition needs.As a regular consumer of healthy meal delivery, you also begin to learn how to make better food choices. Eventually, this will make it easier for you to create your own healthy meals. When it comes to healthy eating and following a specific type of diet, meal delivery helps get you into the habit of making the right food choices in the right amounts to keep you full, satisfied and well-nourished. Provide Fresh, Organic, Seasonal ProducePete’s Real Food uses locally produced fresh foods, non-GMO (non-genetically modified organisms) fruits, and vegetables, and proteins from local farmers who use humane practices in raising their livestock. You can learn more about our sustainability practices hereFurthermore, at Pete’s Real Food we make our meals using only real, whole foods and do not use any artificial flavorings, ensuring that our meals are a truly healthy option. All meals are packaged in recyclable containers.Choosing healthy meal delivery made from fresh, real foods does not only help you feel better, you also help preserve the environment.Enjoy Healthy, Delicious FoodContrary to popular belief, eating healthy meals doesn’t have to be boring. You can explore new dishes and flavor combinations with a variety of cuisines from Spanish to Indian, Asian to Middle-Eastern and Mediterranean to African. Pete’s Real Food meals are all chef created to excite and expand your palate and suit your unique taste. When choosing a meal delivery service to support your healthy eating plan, one of the goals is to enjoy each meal as you strive for a healthier life. With the time you save from not cooking, you can now focus on other aspects of your health and wellness that you would like to work on too!Is Meal Delivery Healthy?Two of the biggest barriers to healthy eating are convenience and time. Choosing recipes, making a shopping list, going to the store, and prepping food can be time consuming and feel overwhelming with all the information and choices available. If you are new to cooking, making and executing a plan can be especially difficult. A meal delivery service that focuses on preparing real, whole foods in delicious and nutritious combinations can be both time-saving and convenient. You can also learn a lot about what healthy eating looks like and even expand your palate and try new food while doing so!
Bake ahead and grab a slice during busy mornings, this Gluten Free Chocolate Peanut Butter Protein Bread is a great protein-packed snack on the go! Ok, I’m on a kick, bear with me. But I’m really enjoying finding ways to sneak in extra protein to hit personal nutritional goals and this was just too... Read More »
Avocado is one of those foods that almost every dietary ideology agrees is good for you. Vegans, vegetarians, paleos, Mediterranean diet espousers, and keto diet fans all promote avocados as a "good fat." Even the USDA dietary committee wants people eating avocados. But most avocado discussion stops there. It's "good for you" and that's about all you hear about the avocado. I'm as guilty as the next man, seeing as how my main focus is on avocado oil used as the basis of most Primal Kitchen products. But the human research convincingly shows that avocados—the whole fruit—are incredibly healthy and nutrient-dense additions to anyone's diet. Unless you have a specific reason for not eating them, you should be eating avocados on a regular basis. Here are some evidence-based reasons why this is the case: 1. Avocados improve cholesterol What constitutes a healthy lipid profile is a subject of debate, but we can generally agree on a few principles: Higher HDL is usually better. Lower triglycerides are better. A lower LDL:HDL ratio is usually better. Increased LDL particle size is usually better. Less LDL oxidation is better. Eating avocados achieves all these improvements. In one human study, subjects were randomized to eat either an American diet, a standard "healthy" low-fat diet, a moderate-fat diet with most of the fat coming from sunflower and canola oil, or a moderate-fat diet with most of the extra fat coming from one large avocado a day. Only the avocado diet improved LDL:HDL ratio, increased LDL particle size, and reduced oxidized LDL. It was the clear winner over both the American, the seed oil diet, and the low-fat diet. Another similar study pitted avocado eaters against seed oil eaters. The fatty acid composition was identical in both diets, but only the avocado eaters saw reductions in oxidized LDL particles. In another study, Hispanic adults with high cholesterol were randomized to a high-carb vegetarian diet enriched with soybean and safflower oil or a high-carb vegetarian diet enriched with avocado (30% of total calories from avocado). The avocado group saw much better improvements in LDL, triglycerides, and HDL. 2. Avocados make meat healthier Some studies find that eating a hamburger patty by itself increases postprandial lipid oxidation and reduces endothelial function, while eating the same patty with a half avocado almost abolishes these effects and also reduces systemic inflammation. There are other issues at hand here, so don't freak out about a hamburger patty just yet, but it's probably is a good idea to have a few slices of avocado with your meat. Other herbs, spices, and phytonutrient-rich plant foods can also help here. 3. Avocados make meals more filling and satisfying Adding avocados to meals makes said meal both more filling and satisfying. This effect occurs whether the avocado adds calories or not. Even isocaloric meals, some with avocados, some without, show the effect. A meal with avocado is simply more satisfying and keeps a person fuller for longer. You aren't full because you're getting stuffed. You're full … Continue reading "8 Reasons You Need to Be Eating Avocado"The post 8 Reasons You Need to Be Eating Avocado appeared first on Mark's Daily Apple
Here are my favorite Keto Valentine Desserts. The greatest thing about Valentine’s Day is all the baking and crafting –when the boys were little we did a lot of that. They’re now graduated from college but I’m still a big fan of any holiday that entails chocolate and dessert. Along those lines here are my […]The post Keto Valentine Desserts appeared first on Elana's Pantry
I did it. I accidentally made adult hamburger helper. Well, I guess hamburger helper was always for all ages. It didn’t discriminate. But it was something I really only ate as a child. Once I was in college and a real adult, I stuck with egg-in-a-hole and pizza. Real adult-like, ya know? But hamburger helper …20-Minute Cheeseburger Pasta Read More »The post 20-Minute Cheeseburger Pasta appeared first on PaleOMG
Get ready to take a flavour-packed journey with this healthy Mediterranean Couscous Salad! This dish is a delightful fusion of Greek andThe post Mediterranean Couscous Salad appeared first on Cooked & Loved
With the new year finally hear, I know I’m ready for a reset it many areas of my life – including cleaning up my eating! Whether you’re feeling sluggish after a couple of months of alcohol, sweets, gluten, etc, or are trying to address food sensitivities and feel your best for the new year, IContinue Reading...
Las Vegas is called the entertainment capital of the world because it has an endless list of things to do at any time of day. This is why it is a popular vacation destination. If you are headed on a trip to Las Vegas, consider booking a spa day. Let’s dive more into a Las …The post Benefits of Booking a Spa Day on Your Next Las Vegas Trip appeared first on Civilized Caveman
Cook Eat Well - Healthy paleo, keto and gluten-free recipesChocolate walnut pie recipe with a traditional derby pie variation with pecans - an easy and delicious gluten-free, grain-free treat. I make chocolate walnut pie twice a year — for Thanksgiving and for the Kentucky Derby. I make it a little differently each time, and I've also made a more traditional derby pie version with pecans. Which,...Read MoreThe post Chocolate Walnut Pie appeared first on Cook Eat Well
Healthy eating is essential to your well-being. Unfortunately, many are juggling a busy schedule and it can be really difficult to plan, purchase, prepare and cook healthy meals every day. Cooking healthy meals takes time – something that is often limited in our modern lives.Fortunately, it is possible to follow a healthy diet without having to cook all of your own food. Using a healthy meal delivery service is one of your best options and might even support you developing a healthier, more disciplined approach toward food.There are many other undeniable benefits to using a meal delivery plan. These include: Meal Delivery Is Convenient & EasyA healthy food delivery service will allow you to free up your schedule and spend less time making lists, grocery shopping, prepping, and cooking. With so many food-related tasks out of the way, you eliminate some of the stress that comes with trying to eat healthy food.When you choose a healthy food delivery service, you can choose an option that best suits your lifestyle best and eliminates much of the confusion around your food choices.Meal Delivery Improves Your DietSustaining a healthy, nutrient-rich diet is often easier said than done. If you’re on a special diet or are working toward certain fitness goals, following your nutrition plan is easier with a healthy food delivery service. You can choose from a huge range of meals to help you stay on track with your healthy eating. Using a delivery service means you don’t have to spend time at the grocery store looking for ingredients or wondering whether certain ingredients fit into your plan or not – you can simply have freshly prepared meals delivered to your door instead. It also means that you can remain consistent with your diet by choosing an option that allows for a meal to be delivered for almost every day of the week. A meal delivery service can definitely be used as a support tool when you’re trying to make a lifestyle change, lose weight, or try a different diet. Making dietary changes can be difficult when you don’t know where to start. But with a meal delivery service you don’t have to worry about that anymore!As an added bonus, the meals made for you by a healthy food delivery service usually provide nutritional data as part of their labeling. This way, you know with absolute certainty how well you’re keeping up with your nutritional requirements and fitness goals.Meal Delivery Teaches Portion ControlWhen you are preparing your own meals at home, it can be difficult to gauge portions unless you are weighing and measuring everything. This makes it easy to under-eat and overeat. When this happens frequently, it can sabotage your wellness goals. Overeating, in particular, leads to feelings of sluggishness and low energy.With a healthy meal delivery service, you get the assurance your food is prepared to your exact meal requirements, including the right portion. It is easy to relax and enjoy your meal with the assurance you are getting exactly what you need.Meal Delivery Is Suitable For Many RequirementsYou may choose to follow one of many healthy eating plans like PaleoVeganKeto and AIP. You might even be needing something healthy school lunches and meals for your kids or simply looking to eat healthier meals to support your weight loss goals.Whichever type of diet you follow, one of the best meal delivery benefits is that companies that focus on using real, whole ingredients, like Pete’s Real Food can easily accommodate your dietary and lifestyle requirements. What nutrition plan you are following and whatever your dietary needs may be, you won’t need to worry about it because we’ll take care of it for you.All you have to do is browse through our weekly meals and options eating plan and choose the plan, meals and foods you enjoy. You can even customize your choices to meet your health goals or the needs of different members of your household.Meal Delivery Exposes You to New Tastes & FlavorsIf you think about it, there are probably a few meals that you tend to repeat and rotate over the course of a few weeks. Sometimes, it can result in food boredom or a developed dislike for certain foodsUsing a meal delivery service, especially one with chef prepared, gourmet meals like Pete’s Real Food, you can expect to have creative options and seasonal delights. You’ll be exposed to a world of different tastes, textures, and flavors, including Asian, African, South American and Mediterranean cooking. This will expand your palate and provide delicious new (or familiar but less eaten) food experiences which may be outside of your comfort zone.Meal Delivery Helps Reduce Food WasteFood waste is a major concern in our modern environment. An average household wastes up to 30% of the food that is bought.Using a healthy food delivery service allows you to reduce or even almost eliminate food waste as the portions are precisely measured and each meal provides the right amount of food to eat. Although it might happen occasionally, you will no longer be putting (and forgetting) any leftovers in the fridge.Using healthy meal delivery for your entire household means even less food wastage thanks to everything being portioned out according to your specifications and you can choose individual meals each member can enjoy. At Pete’s Real Food we also make larger and smaller portions on request to accommodate your family’s needs.Is Meal Delivery Worth It?Meal delivery services might seem like a luxury expense at the outset; however, they do provide many benefits that, in the end, outweigh any general cost concerns. Your health is probably the most important consideration when choosing meal delivery. This is definitely the one thing that you should always prioritize during your decision making. Meal delivery can be an important part or an extra addition to your healthy lifestyle programHealthy Meals From Pete’s Real FoodHealthy meal delivery services help you save precious time and reduce the stress that comes with meal planning and preparation. By using a healthy meal delivery service, occasionally, a few days a week or every day, you’ll also be maximizing the benefits they offer.If you’re looking for a meal delivery service that promises healthy and delicious chef prepared meals made from the freshest sustainable ingredients, browse through our menus and choose your week’s options hereBon appetit!
Working on hitting protein goals? Don’t forget about condiments! This Protein Packed Salad Dressing has almost 4 grams of protein per 2 tablespoon serving! If you’ve been following my latest health saga, I have been droning on and on about iron deficiency, sex hormones, and getting in enough protein. I’ve made so many great strides... Read More »
What mental image does the word “yoga” conjure for you? Probably a spandex-clad individual in downward dog or balancing on one leg in tree pose. Or maybe they’re in a complicated full-body knot that requires five times more flexibility than you’ve ever had? Does it look like hard work? That’s certainly one version of yoga, the kind that dominates the modern notion of yoga in the West, but it’s not at all what we’re talking about today. What if I told you that there is another kind of yoga, one in which you don’t move at all? You don’t even sit or stand; you lie down the whole time. That’s yoga nidra. “Yoga nidra” literally means “yogic sleep,” sometimes translated as “conscious sleep.” The goal of yoga nidra is to achieve an altered state of awareness where you are neither awake nor asleep but in a liminal space in between—or maybe surpassing both. (Technically, the term refers to the state of consciousness beyond wakefulness or sleeping. That is, "yoga nidra" is the destination, not the journey it takes to get there. But in common parlance, people use it to mean the entire practice.) Yoga nidra offers the opportunity to step outside your body, thoughts, and emotions. It is a state of deep relaxation and, say proponents, of deep healing where your subconscious becomes more open to learning and establishing new thought and behavior patterns, stress dissipates, and you move towards physical health and homeostasis. “Equivalent to fours hours of deep sleep!” is a common selling point. The latter may or may not be true, but it’s clear that yoga nidra has a lot to offer by way of promoting relaxation, better sleep, and even recovery from major stress and trauma. There isn’t a person operating in the modern world who couldn’t benefit from slowing down and intentionally tapping into relaxing, restorative practices. Is yoga nidra right for you? A Brief History of Yoga Nidra Modern yoga nidra practices have roots tracing back into many ancient yoga and meditation traditions. In ancient texts, yoga nidra or yoganidra sometimes referred to that non-sleep, non-waking level of consciousness or to the goddess Yoga Nidra Shakti. Yoga nidra was often described as a higher state of being, one in which normal mental and bodily activities ceased, and the yogi achieved a state of bliss. The type of yoga nidra practice you’re likely to encounter today was probably inspired by 19th and 20th century “relaxationists” and hypnotists who were interested in harnessing the healing power of rest, according to scholars, but it really got its kickstart thanks to the teachings of Swami Satyananda Saraswati. Beginning in the 1960s and 70s, Satyananda devised a method of using breathing techniques and body scans to achieve progressive relaxation and tap into yoga nidra. If you take a yoga nidra class today, there's a good chance you'll be following his method, or something quite like it. Yoga nidra has since enjoyed a surge in popularity, as well as academic … Continue reading "What Is Yoga Nidra"The post What Is Yoga Nidra appeared first on Mark's Daily Apple
The other day I was speaking with a friend who has chronic constipation. When she asked me for advice I suggested pelvic floor therapy. Pelvic Floor Therapy Equals Kegels? She said that she was already doing it, so I asked, “where do you go?” and she replied, “I do it at home. I found out […]The post What is Pelvic Floor Therapy? appeared first on Elana's Pantry
New weekly dinner menu coming your way!! I tried to ensure I had a different protein for every meal and I also tried to mix up the veggies and starches, as well! Hopefully this adds a little spice and change to your weekly routine!! Sunday Salad: The Mediterranean Dish 5-Minute Lemon Parmesan Salad Main: PaleOMG …Weekly Dinner Menu Read More »The post Weekly Dinner Menu appeared first on PaleOMG
This grilled pork cutlets recipe with fennel is a mouth-watering and easy-to-prepare meal perfect for any night of the week. The porkThe post Fennel Pork Cutlets With Apples & Onions appeared first on Cooked & Loved
These grain free peppermint mocha cookies are crisp outside and chewy inside, just like a brownie! They have the perfect amount of peppermint and rich mocha flavor plus a sweet dairy free icing. A sprinkle of crushed candy cane makes them special for the holidays! These peppermint mocha cookies were a minty spin on myContinue Reading...
Cook Eat Well - Healthy paleo, keto and gluten-free recipesAlmond flour cranberry orange muffins - paleo, gluten-free, grain-free, dairy-free, and perfect for cranberry season! There's nothing like a warm muffin for breakfast. I have a muffin obsession. They are one of my favorite things to bake, and I love coming up with different variations — usually based on whatever I happen to have in the...Read MoreThe post Cranberry Orange Muffins (Paleo, Gluten Free) appeared first on Cook Eat Well
When it comes to New Year’s resolutions, it is easy to become so focused on figuring out the perfect approach that your progress is stalled or sabotaged before you even get started. You might find yourself feeling overwhelmed when trying to find the best plan for change: which diet will get you to your goals, which workout will build the most strength, which supplements will remedy your health and so on.You probably experience some success with these ever-popular promises to yourself. Perhaps you make it through January and all the way to the first week of February before becoming discouraged with the lack of results. Determination wanes because that health and fitness hill (in your mind) simply becomes too steep to continue climbing and your resolutions now seem too daunting. Eventually, you forget what you committed to in the first place!So, the real question becomes: how do you stay motivated?You don’t need to be perfect! Focusing on progress over perfection is the only way to bridge the gap between your actions and your ambition.Bit by bit, piece by piece, day by day, paying attention to your progress will create both small and large successes over time.Creating successful resolutions requires taking consistent action and moving forward, no matter what. As you begin adding these small (but not insignificant) changes into your daily routine, you’ll notice that they will get easier and easier until they become almost second nature. Tips to Support ProgressMake Time.There will always be chores to do, emails to reply to or tasks to complete. Let’s face it, you’ll never be “done” with housework or emails. The time to get started on your new goal won’t simply show up and if you wait until you “have time,” you’ll never get to it. If you want to make any progress toward your ideal vision of wellness, it is important to take action. Not at the ‘right time’. Right now.Start Small.Whether you want to fit into your favorite pair of jeans again, free yourself from bloating, headaches, or other health related symptoms, run a marathon or complete a fitness challenge, you need to start with the basics. Rather than creating a challenging plan with huge lifestyle shifts to overhaul your daily routine all at once, start by setting small habits that easily fit into your current lifestyle. Rather than simply considering the outcome you want, focus on the habits that lead to that place. This way you can set yourself up many realistic mini successes along your journey. You could start by focusing on drinking water or taking your lunch to work. Keep it simple and doable so you can be consistent and take action every day. Anticipate ProblemsNo matter how organized or motivated you are, life sometimes happens and will knock you off track. From general interruptions to illness and personal issues to bad weather to technology failures there will always be obstacles on your path. Anticipating and solving for them in advance is the key to steady progress. Ask yourself, “What potential problems could arise? What can I plan for in advance (even if it’s my own emotional toughness) to overcome or balance out the negative impact of these potential problems? What do I need to do now in order to keep making progress?”Is no time to cook sabotaging your healthy eating goals? Get chef-prepared, delicious, real-food meals delivered right to your door. Ready when you are, no apron required. Check out our menu here >Expect (and Accept) Self-DoubtAfter the novelty of starting on your journey has worn off, you might find yourself experiencing a tidal wave of self-doubt.You may wonder why you committed to this goal in the first place or worry that you chose the wrong goal, are incapable, the goal is too difficult, and you might not have what it takes. You might even consider quitting or changing the whole thing and starting over! Whether you’re getting in shape, training for a competition, healing your body, or creating more joy in life—expect self-doubt to slap you in the face. It is totally normal to experience surges of self-doubt when moving beyond your comfort zone. This is a hallmark of progress, not a signal to stop.If you find yourself feeling disheartened, take a breath. Remember that self-doubt is normal. No matter how successful or experienced you become, self-doubt never fully goes away. Embrace it as a sign the process is working!Move Forward From Setbacks.Setbacks happen and are no reason to give up or throw away all the hard work and changes that have brought you to this point. Instead, use this time to reflect on what has happened. Think about why whatever you were hoping for didn’t work out, and consider what parts of it were successful after all. When you’ve reflected on it for a moment, ask yourself “What’s the next right move here?” The answer may be as simple as “drink a glass of water,” or “sleep on it.” Sometimes the next right move is taking a break to gain a fresh perspective. Go for a run or a walk in nature. Work out. Dance. Meditate. Take some space. Call a trusted, experienced, and supportive friend.When you ask yourself, how to move on, you’re directing your brain and heart to search for a productive answer. You can put the setback behind you and continue on with your journey – one step at a time (no matter how small it may feel).Cultivate Patience.You might be wondering how long this process is going to take you. The simple answer is as long as it does.Cultivate patience. There are no shortcuts. You can’t achieve success overnight. You have to patiently work for it and achieve it. There is no greater satisfaction in achieving something you patiently worked for. Over time, as you put in the work to build up those healthy habits, you’ll find your body and mind wanting more and more of whatever it is that you’re doing to continue that feeling.If you’re not willing to put in the effort over an extended period of time (which will be definitely more than a few weeks or a set number of days), then be honest with yourself: a particular goal is probably not that important to you. That’s okay. Drop it. Dig deeper. Find something you are willing to stick with and work for, no matter how long it takes.Sticking To Your ResolutionsEveryone wants to make progress and the only way to do it is by taking action. Not every day will go as planned. Not all successes will be lofty. The key to achieving the goals you set yourself every year is not expecting the journey to be free of bumps or detours. Understand that it’s going to be a messy process. Jump in anyways. Remind yourself of the changes you’ve made and how far you’ve come. Focus on ‘progress, not perfection’ anytime you’re feeling stuck or afraid and continue to (slowly) reach for the stars!
This Grain Free Mushroom Marsala Pizza might be the best thing to hit your taste buds and that’s an understatement! I love mushrooms and I love pizza, but I do not love the typical sliced fresh or canned mushrooms on pizza. Those puppies need a good slow saute with some butter and seasonings. So that... Read More »
Research of the Week
More good news about Covid immunity.The case studies about using ketogenic diets for binge eating are impressive.Fructose may bear some responsibility for Alzheimer's.Getting a Michelin star might make a restaurant more likely to fail.Hominins were using stone tools to butcher large prey a million years earlier than expected.New Primal Kitchen Podcasts
Primal Health Coach Radio: Closing Your Client's Intention-Behavior Gap with Monica Reinagel
Media, Schmedia
Major German grocery chain set to reduce meat in stores.What's going on with egg prices, lawmakers wonder.
Interesting Blog Posts
On the impact of low-carb diets on cholesterol.On lab meat and cancer.
Social Notes
Helluva breakfast.How I'm eating these days.
Everything Else
Protein is the primary directive.
Things I’m Up to and Interested In
Interesting paper: Competitive middle aged athletes who switched to a high-fat, low-carb diet suffered no decrement in mile or 800 meter run performance.Cool study: Increase the incline to make treadmill running more similar to overland running.I want to believe: Could the hobbits of Flores Island still exist?My favorite type of garden: Oyster garden.Incredible: Japanese scientists quantify new antioxidants in meat.
Question I'm Asking
What do you believe that few people agree with?
Recipe Corner Slow-fried plantains. Use avocado oil, obviously.
Italian sausage breakfast casserole. For big eaters.Time Capsule
One year ago (Feb 11 – Feb 17) Summer Survival Tips—How to survive.
Fresh Versus Frozen Food: Which is More Nutritious?—Well, which is it?Comment of the Week
"Those of us who need Ozympic to control our diabetes are having a hard time getting it because the weight loss community is buying all of it. Please, people, don’t interfere with our health in order to look “prettier."-If true, I wonder why they wouldn't just make more to meet demand.The post New and Noteworthy: What I Read This Week—Edition 209 appeared first on Mark's Daily Apple
I’ve been looking for the best healthy dark chocolate bars for a while! Why? Because I love dark chocolate. But lately, things have gotten a bit complicated as some dark chocolate is contaminated with heavy metals. Read on to learn more. Healthy Dark Chocolate Bars Dark chocolate is a rich, tasty snack. It’s low in […]The post Is Dark Chocolate Healthy? appeared first on Elana's Pantry
This delicious and hearty warm duck salad is the perfect meal for any season. With sautéed balsamic cherries, onions, fresh cherry tomatoes,The post Duck Salad with Balsamic Cherries appeared first on Cooked & Loved
These soft dreamy Paleo vanilla macadamia cookies are packed sweet vanilla flavor and crunchy toasty macadamia nuts. Gluten free, grain free, refined sugar free. Buttery macadamia nut cookies with white chocolate chips used to be a favorite cookie for me! I decided to create a grain free and paleo version, minus the white chocolate. TheContinue Reading...
Cook Eat Well - Healthy paleo, keto and gluten-free recipesLooking for quick and easy breakfast ideas that are gluten-free, dairy free and still taste amazing? This collection of healthy recipes from pancakes to muffins and smoothies to frittata has you covered. This collection of gluten-free and dairy-free breakfast ideas are perfect for those with food allergies or who need options that don't include grains....Read MoreThe post 20 Gluten Free Dairy Free Breakfast Ideas That Are Easy To Make appeared first on Cook Eat Well
The thyroid is a butterfly-shaped gland, located at the base of the neck, which forms part of the endocrine system. The thyroid’s job is to make thyroid hormones, which are secreted into the blood and then transported throughout the body. All of the cells in the body have receptors for thyroid hormone, and compromised thyroid function affects a wide range of body systems. Thyroid hormones are essential for growth and metabolism. They are important for maintaining the body’s metabolic function, body temperature regulation and they impact digestive and brain function.While there is a genetic predisposition to thyroid disease, there is also an environmental and lifestyle component or trigger. Thyroid DisordersThyroid disorders can be difficult to diagnose. The type of symptoms one may experience when the thyroid is not functioning optimally is very individual. Approximately 10% of people have thyroid disease. Additionally, other thyroid disorders or dysfunction (that is, conditions and symptoms not severe enough to be labelled a “disease”, but that still impact health and quality of life) affect approximately 1 in 3. Irregular thyroid function can have wide-ranging, seemingly unrelated symptoms, which is why thyroid issues are often undiagnosed and/or untreatedCommon thyroid disorders can include HypothyroidismHypothyroidism is a condition where the thyroid gland is not making the required thyroid hormone to remain active. The most common symptoms of hypothyroidism are:FatigueWeight gainConstipationIncreased sensitivity to coldDry skinDepressionMuscle achesReduced exercise toleranceIrregular or heavy menstrual cyclesHashimoto’s ThyroiditisHashimoto’s is an autoimmune condition that is the most common cause of hypothyroidism. It is estimated that 90% of all hypothyroidism is actually Hashimoto’s.HyperthyroidismHyperthyroidism occurs when the thyroid gland is overactive and produces excess thyroid hormone. The most common form of hyperthyroidism is known as Graves Disease The most common symptoms of hyperthyroidism are:Rapid weight lossNervousnessIrritabilityHeart racingAnxietyDifficulty sleepingLoose bowel movementsNote: It is common to oscillate between hypothyroidism and hyperthyroidism resulting in some of the symptoms listed blending together. This broad range of symptoms, in addition to difficulty accessing accurate testing, can make it difficult to obtain a proper diagnosis.GoiterGoiter refers to the abnormal enlargement of the thyroid gland. Most goiters are caused by chronic iodine deficiency resulting in the thyroid enlarging in an effort to pull in more iodine out of the bloodstream. Thyroid CancerIn 2018, almost 900,000 people were living with thyroid cancer in the United StatesThyroid cancer is usually very treatable and is often cured with surgery and/or radioactive iodine. There are, however, many powerful dietary and lifestyle modifications that support the immune system before, during and after treatment.Diet & Thyroid HealthIt can take many years for a compromised thyroid to become inefficient enough to become a diagnosable disease. What you eat plays a vital role in supporting thyroid hormone production and conversion. Furthermore, shifting the diet, improving sleep patterns, lowering stress and addressing mineral deficiencies all help to support the root causes of thyroid imbalance.Eating certain foods won’t magically improve your thyroid health overnight, but their nutrient profile will provide your body with the nutrients it needs to support thyroid function optimally over the long term.8 Foods For Thyroid Health Some of the top foods to eat (and why) to improve your thyroid function include:Brazil NutsThe thyroid gland is the organ with the highest selenium content, which is important in converting T4 (inactive thyroid hormone) into T3 (active thyroid hormone), decreasing Reverse T3 (which can block T3 hormone receptor sites), and decreasing anti-thyroid antibody levels (antibodies the body produces to attack itself).Brazil nuts are the most potent sources of selenium. 2-4 brazil nuts a day provide all the selenium your thyroid needs to function. Getting your selenium via food, and in particular, from brazil nuts, is more effective than supplementation.OystersOysters are high in zinc which helps to regulate the immune system and thyroid. Zinc is essential for the production of white blood cells which help protect against pathogens. Oysters are also rich in copper, which, along with zinc, is important for thyroid function and collagen synthesis.Seaweed & DulseSeaweed and sea vegetables including kelp, nori and wakame as well as dulse, are a rich food source of iodine which is used as a building-block for thyroid hormone production. These food sources of iodine also contain selenium, which is required to support iodine uptake. selenium improves how efficiently the body can absorb the iodine consumed from the diet. Adequate iodine consumption also prevents and, in some cases, helps reduce the presence of a goiter.Liver and Organ MeatsOrgan meats are not a common favorite food for many, but they are extremely nutritious—containing between 10 and 100 times the amount of nutrients than their conventional muscle meat counterparts. Liver, specifically, is considered to be a nutritional powerhouse and superfood for the thyroid. It is a highly concentrated source of vitamin A, which directly supports thyroid hormone metabolism and inhibits thyroid-stimulating hormone (TSH) secretion. Liver is also rich in more thyroid supportive nutrients, including B12 and folate and minerals such as copper, iron, zinc, and chromium.Curious on how to include more organ meats in your diet? Read hereBone BrothMost people recognize that bone broth is a source of easy to absorb essential minerals. A cup of bone broth also contains many amino acids, which have gut healing benefits. Many thyroid disorders are autoimmune in nature and often have roots in impaired digestive function, making gut health important for supporting thyroid health. Bone broth is also a source of glutamine, used by the intestinal and immune cells for energy.No need to simmer your bones for hours. Get delicious, nutritious chicken bone broth, made only with the highest quality ingredients, delivered straight to your door. Order here>AvocadosAvocados contain twice the amount of potassium as bananas along with a huge dose of healthy monounsaturated fats, which help regulate blood sugar and provide the thyroid with a steady supply of energy to function.Dark Leafy GreensLeafy greens help regulate inflammation in the body. Greens contain powerful antioxidants and carotenoids that lower free radical damage. Many people are concerned about the natural occurring goitrogens found in dark leafy greens and cruciferous vegetables however there are no studies that have ever shown that consuming cruciferous vegetables can induce hypothyroidism. Goitrogens do block iodine uptake in the body but cooking vegetables and continuing to eat sea vegetables provide more than sufficient iodine for the thyroid to thrive.Pastured EggsEggs from pastured chickens provide many thyroid supportive nutrients including iodine and selenium. One egg contains about 16% of the iodine and 20% of the selenium you need on a daily basis. Eggs are rich in protein along with tyrosine, an amino acid necessary for the production of the thyroid hormone T4. While your body can produce tyrosine, a single egg adds an extra 250 milligrams of tyrosine into your diet. Be sure to eat the whole egg, as the yolk is more highly concentrated in nutrients.3 Foods To Avoid For Thyroid HealthRefined SugarSugar contains no nutrients and can wreak havoc on your health, increasing your blood sugar and triggering inflammation, which in turn can impair immune and endocrine function (read more on that here). If you want something sweet, choose berries and use naturally occurring sweeteners like raw honey and maple syrup in small amounts. Gluten/WheatGluten and wheat compromise thyroid function and impair intestinal permeability. Studies have shown a link between gluten intolerance and thyroid disorders Gluten and wheat are often present in many of the processed and manufactured foods that are avoided on a real food eating plan. These foods spike glucose levels and raise inflammation in the body. Eating a variety of mineral dense root vegetables, green plantains, sweet potatoes and gluten-free whole grains and legumes will provide all the healthy complex carbohydrates needed for satiety and energy. SoySoy is a complete protein and does contain fiber. However, soy also contains Isoflavones, which are estrogen-like compounds that have been shown to reduce ovulation and stimulate the growth of cancer cells. Soy inhibits thyroid gland function causing inflammation which can further exacerbate thyroid issues.Looking for delicious meals made with only the highest quality real food ingredients, ready when you are, no apron required? For chef inspired creations in Paleo, Vegan, Keto, AIP and more, check out this week’s menu selections here >There is no magical diet to eat when you have thyroid issue but including some foods and avoiding others can be supportive in your treatment plan. Your thyroid condition and your health are individual, so be sure to speak with your healthcare provider to find an eating plan that works for you.
Not even one iota of you will be missing regular buns with these Grain Free Cheeseburger Sliders. They are every bit as scrumptious as you imagine and without gluten or grain! I’ve officially survived my myomectomy (that’s a long word for fibroid surgery) and I am SO RELIEVED to be done. I had so much... Read More »
The United States and much of the industrialized world has an obesity problem. The environment is obesogenic. The food is delicious and engineered by PhDs to target and titillate our brain reward systems. The portions are enormous. Half of our waking hours are devoted to sitting slumped over in a chair staring into an electronic device—for work and for pleasure. We eat carbs we don’t need, use seed oils in quantities our bodies haven’t adapted to handling, and largely avoid the most important food our ancestors evolved consuming: animal protein. The cheapest food is the worst and the healthiest is the most expensive. It’s a big mess, and many people resist the dietary and lifestyle changes required to fix the issue. It's no wonder many people have been hoping for a pill or medication that fixes the obesity problem. Over the last few years, scientists appear to have found a class of medications that can help: GLP-1 agonists like semaglutide (sold as Ozempic® and Wegovy®) and liraglutide (aka Victoza® and Saxenda®). Hollywood celebrities and fashion models are taking these drugs in vast quantities. Silicon Valley tech circles are taking them—Elon Musk, most famously, is on semaglutide. In short, almost everyone with the money and access and weight to lose is using semaglutide and related drugs to stay thin. I know several docs who prescribe it for overweight patients. Originally designed as diabetes drugs, these agents mimic the effects of glucagon-like peptide-1, an incretin hormone the body releases when you eat food. GLP-1 has two primary effects: It stimulates the release of insulin and inhibits the release of glucagon. It slows down gastric motility and the passage of food through the gut, keeping you full for longer. GLP-1 is a hormone that “signals” fullness. There are all sorts of positive downstream effects as well: Lower glucose production More glucose uptake by muscles Increased insulin sensitivity Lower blood pressure Improved endothelial function The new weight loss drugs bind to the receptors that normally interact with GLP-1 and elicit the same effect as the hormone itself. Do the obesity drugs work for losing weight? Yes. They work. Out of all the weight loss drugs the industry has pushed and tested and tried, the GLP-1 agonists actually help people lose weight. A recent paper tested semaglutide for two years in obese people. The average starting body weight was 106 kilos, or 233 pounds. Average starting BMI was 38. Most were women. One group got the drug, the other got placebo. Both groups were counseled to follow a "behavioral intervention," which probably means exercise and other typical things. By 104 weeks, the semaglutide group had lost an average of 15.2 percent of their bodyweight. The placebo group had lost an average of 2.6 percent. Now, this didn't make them thin. At the end, most were still overweight or obese. 15 percent of 233 pounds is about 35 pounds. That's a great improvement, but it's not enough to get you to a normal body weight. Furthermore, … Continue reading "All About the New Weight Loss Drugs"The post All About the New Weight Loss Drugs appeared first on Mark's Daily Apple
I confess, I wasn’t a big TV binge watcher until the Pandemic, but at that point, our lives changed, and so did the way we spent our free time. Best TV Binge Watching Enter the TV binge, a new activity that changed our lives. I’m not sure it was for the better, but good things […]The post Best Shows for TV Binge Watching appeared first on Elana's Pantry
This Vegetarian Banh Mi sandwich recipe puts a twist on the classic by replacing the traditional meat fillings with aromatic lemongrass friedThe post Vegetarian Banh Mi With Lemongrass Eggplant appeared first on Cooked & Loved
These paleo and vegan iced gingerbread cookies have a chewy, oatmeal cookie like texture, the best sweet warm spice blend and are easy to make! Perfect for the holidays or whenever a craving strikes. Gluten free, paleo, vegan. I was inspired by Sally’s Baking Addiction to make these cookies after seeing her iced gingerbread oatmealContinue Reading...
Cook Eat Well - Healthy paleo, keto and gluten-free recipesQuick and easy paleo brownies to satisfy your chocolate craving. Just throw everything in the food processor and they are in the oven in 5 minutes. I originally came up with this easy paleo brownie recipe because I wanted a quick brownie recipe using ingredients I had in the pantry — a little bit of almond butter and...Read MoreThe post Easy Paleo Brownies appeared first on Cook Eat Well
If you’ve worked up the motivation to leave the couch to participate in any type of exercise or workout, good for you—that’s half the battle. The other essential half of the workout equation is eating the right foods. Thankfully, fueling your workouts doesn’t need to be complicated. Workout nutrition is about both optimizing performance and improving recovery. Real, nutrient dense food can be enough and will provide all the basic components you need to fuel your workout not just efficiently, but optimally. There is no hidden secret to going harder, faster, stronger! It’s not complicated: In essence, nutrient density is the ratio of actual nutrient content (vitamins, minerals, amino acids, and fatty acids) to the total energy content (calories) in a particular food.There are, a few exceptions where you may require a more targeted approach:An endurance athlete training for high-level competition. Training as a bodybuilder with serious muscle growth in mind. Getting ready for a fitness competition. If you’re exercising for general health and fitness, with modest goals and no unique physiological needs, you probably don’t need any particular workout nutrition strategies. Focus on food quality and quantity. Choose minimally processed proteins, vegetables, healthy fats and whole-food carbohydrates. Eat enough for your needs and ensure your portions are the right size, for you.What are real foods? Find out hereWhen it comes to proteins, fats and carbohydrates, it’s important to understand how much you really need.ProteinProtein is definitely important when discussing exercise, athletic performance and recovery. It is not a workout fuel as your body does not utilize protein as fuel for any kind of exercise. Athletes need protein for functional uses and to build muscles. For that purpose, most athletes do not need more than the average daily requirement of between 1.2 - 2.2 grams/kg of body weight per day. Protein should not be your chief source of calories, but it is important you can meet your body’s needs, especially for muscle-building exercises. Real food options, both animal and plant-based, can be sufficient. There is no need to start buying unnecessary, high priced protein shakes that are definitely not ideal for optimal health. When it comes to timing, the research is unclear on the effectiveness of both pre- and post-workout protein consumption. Although there is little definitive proof of it being a huge advantage, eating some protein both before and after your workout probably has some benefit and certainly will not hurt. CarbohydratesYou have probably heard the much-repeated idea that athletes need a lot of carbohydrates. They give you energy and keep you going through your exercise program. Carbohydrates should make up to 70% of an athlete's (and every else’s) diet and if you give up on your sugars and processed grain products, your muscles will wither away and you may not make it to your next workout session. This can be slightly true for some. Low carbohydrate diets work really well for certain people and certain conditions, but they are not for everyone. Most people do better with a moderate amount of carbohydrates for exercise, especially if the exercise intensity is significant. When your body needs fuel, it has one of 2 options: carbohydrates or fats. At very low intensities, fat is the primary fuel source. As the intensity increases, carbohydrate usage increases as a proportion of the totalVery low intensity (walking, doing dishes, weeding the garden) requires low total energy expenditure which is derived predominantly from fat. Moderate intensity (recreational bike rides, easy jogging) begins to demand a higher total energy expenditure, still predominantly from fat but with a fair percentage from carbs. High intensity (sprinting, HIIT, CrossFit) begins to decrease fat usage and increase the reliance on carbohydrate for fuel as the intensity increases. You might think that increasing carbohydrate consumption is only important for sprinters and weightlifters. This is misleading. Even moderate intensity workouts need some carbohydrates. In fact, since 30 minutes of jogging burns more calories during the activity than an hour of weightlifting, you may end up needing a greater absolute amount of carbohydrate for the jogging, even if the relative carbohydrate usage is lower. How many carbohydrates you might need is very individual. That being said, the amount recommended by the US Dietary Guidelines is most probably too high for most people. Your specific needs will be dependent on your age, sex, activity level, and all the other factors affecting your recovery. Instead of fixating on precise percentages of diet, try experimenting with your own food and discovering what allows you to feel your best. Most active people both feel and perform better when they include some carbohydrates in their eating plan. Extremely low carbohydrate diets can slow down and hinder your recovery. Ketosis is not ideal for athletic performance, especially in those activities that work the muscles to exhaustion but some athletes thrive on lower carbohydrate intakes. As long as you are consuming sufficient carbohydrates to fuel your own performance goals, then you are eating the perfect amount of carbohydrate for you. Real foods can be a great source of carbohydrate and you do not need processed foods, gels and bars to get adequate amounts of carbohydrates for your performance. There are many delicious and highly nutritious sources of carbohydrates found in nature including: Seasonal fruits Root vegetables Pumpkin Winter squash Alternative roots including cassava and tapioca Whole grainsLegumesFatFat is often underappreciated as an exercise fuel. There is a lot of evidence that supports using fats as an alternate energy source, especially when reducing your carbohydrate load. Fat is particularly important for aerobic exercise (like long-distance running), because fat is the fuel your body prefers to burn during this kind of activity. Both the quantity and quality of these fats are important. Choosing unrefined, minimally processed fats means you are eating plenty of healthy fatty acids whilst avoiding those which can become problematic. A few naturally occurring options include:Animal fats (and baconEgg yolksCoconut oilOlives and olive oilAvocados and avocado oilNuts and seedsOn an even more basic level than getting the right macronutrient ratios, to achieve optimum athletic performance you need to eat enough food. Adequate calorie intake is important to support your athletic goals the amount of energy your actually require if often surprising. This does not mean you need to begin counting calories, which for many, is probably not the best option. However, if athletic performance is a priority for you, you need to make a big effort to eat enough food. Eating enough food also means eating enough fat. If you begin to feel post-workout exhaustion or your performance is suffering, eat more. Read more on fats and download your fat guide hereNutrient TimingA common question around fueling a workout is whether nutrient timing matters. For most fitness enthusiasts nutrient timing does not matter as much as you think, especially when compared to what you eat consistently overall in a given 24-hour period.Studies have confirmed that the “post-workout” window or “perfect time” for eating a post-workout meal really only matters if you have not been fueling consistently or eating adequately. Whether you eat 30-minutes after a workout or 2 to 3 hours after a workout is seen pretty much the same way to the body if you are meeting your daily energy needs.The food you eat today actually impacts tomorrow's workouts and performance more than today’s, based on digestion and maximum power output since glycogen stores (energy for your muscles) are usually replenished within a 24-hour period (provided that daily energy needs are met).As a recreational athlete you are most likely getting sufficient carbohydrate in your daily diet, regardless of timing. It is way more important to get enough carbohydrates for your optimal performance on a daily basis than being overly concerned with timing. For the majority of people without athletic competitions on the horizon, the workout meals will contain some combination of high-quality protein, high quality carbohydrates, healthy fats, and some fruits and vegetables. These whole foods provide the perfect blend of nutrients: protein, carbohydrates, fats, fiber, vitamins, minerals, antioxidants, and phytonutrients that build muscle, supply energy, decrease inflammation, and boost recovery. Optimize your workout nutrition by getting delicious, nutrient dense, real food meals delivered right to your door, ready when you are. Choose your favorites (whether Paleo, Vegan, Keto or anything in between) here>Complicated schemes of nutrient timing might be the athletic advantage created between winning an Olympic gold versus an Olympic silver medal, but stressing over these types of details is not necessary for most recreational athletes. Eat enough food; eat enough protein, fat, and carbohydrates without obsessing over any one of them, and spend your time thinking about more important things like how much fun it is to move your body and challenge its physical and athletic limits.
If you want to breeze right past apple and pumpkin this holiday season, these White Chocolate Peppermint Crunch Cookies are right up your alley! I was recently on a call with FOOD SOCIAL and the opening poll was simple: pumpkin or apple. Simple question right? But what if you aren’t enthusiastic about either? My response... Read More »
Research of the Week
Humans got a lot of their circadian genes from Neanderthals.Caffeine is anti-inflammatory and hepatoprotective.Scientists urge regulation of eugenic technologies.Low-carb, high-fat works, but only if you stay on it.More air pollution, more anxiety.New Primal Kitchen Podcasts
Primal Health Coach Radio: 2 Krazy Ketos
Media, Schmedia
Vegans and vegetarians are more likely to be depressed.Neanderthals were on a high-crab diet.
Interesting Blog Posts
On edible survivors.Is aging a disease?Weights before cardio or cardio before weights?
Social Notes
Ask me something.She makes a good case.
Everything Else
When I listen to this, something deep and old within me responds.
Things I’m Up to and Interested In
Important: People with serious mental illness should exercise regularly.Awkward: More beef, less depression.Profession I didn't know existed: Honey sommelier.Important reminder: Old people need more protein than younger people, including after exercise.Can you imagine?: A giant 350 pound penguin.
Question I'm Asking
Should we be able to screen embryos for desirable traits?
Recipe Corner Armenian meat patties.
Taiwanese popcorn chicken.Time Capsule
One year ago (Feb 4 – Feb 10) Why Am I Not Losing Weight?—Well, why not?
Winter Survival Tips—Make it out alive.Comment of the Week
"I agree with your idea of make the best choice from the choices you have. Someone told me once that the chemicals released by the body when you stress or condemn yourself do more harm than the one time poor choice that you make."-I'd agree with that.The post New and Noteworthy: What I Read This Week—Edition 208 appeared first on Mark's Daily Apple
If you’re wondering What’s The Best Milk For Keto, I’ve got you covered. With everything from the best keto cow’s milk, to low-carb healthy milk alternatives, you’ll have so many options you won’t even realize you’re on a special diet. What’s The Best Milk For Keto? We love drinking a nice tall glass of milk […]The post What’s The Best Milk For Keto? appeared first on Elana's Pantry
Lightly spiced with cumin, this grilled butter steak is mouthwateringly tasty. It will surprise you how such a simple recipe and mixtureThe post Cumin Butter Steak appeared first on Cooked & Loved
This Garlic Butter Salmon is an easy one pan meal you’ll want on repeat! Tender flaky salmon, crispy potatoes and charred brussels sprouts with a vibrant lemon butter sauce, all ready in about 30 minutes. Whole30 and paleo friendly. I’m normally not into sheet pan dinners, but this one is so tasty, easy, and myContinue Reading...
Cook Eat Well - Healthy paleo, keto and gluten-free recipesHere's how to roast or bake a whole squash or pumpkin the easy way — without cutting it up first! Roasting is one of my favorite ways to cook just about anything — vegetables, chicken, shrimp, even fruit. It's hard to beat the caramelization and depth of flavor you get from roasting. It's a great cooking technique. When...Read MoreThe post How to Roast a Whole Butternut Squash or Pumpkin appeared first on Cook Eat Well
It’s a New Year and for many, a time to review, reset and recommit to their goals. When it comes to diets, people often gravitate toward those that feature a strict set of rules about what you can eat, how much, and at what time. Following a diet based on real food may be one of the most important things you can do to maintain good health and a high quality of life. Focusing on eating real food is not like that. It’s not a traditional diet but rather an overall approach to eating that can be used to guide your food choices over the long term.Real food is whole, single-ingredient food. It is mostly unprocessed, free of chemical additives, and rich in nutrients. In essence, it's the type of food human beings ate exclusively for thousands of years. Whilst modern processed and convenience foods are convenient, they are not optimal for your health. Real foods include all of the healthy fats, carbohydrates, vitamins, and minerals that the body requires to maintain an optimal state of health. Not all processing is problematic and there is a big difference between ‘ultra-processed’ and ‘minimally processed’ foods. Animal products, fruits, vegetables, legumes and true whole grams are all close to the state they were in when harvested and have perhaps gone through minimal transformation before they find their way to your plate. These foods come loaded with vitamins, minerals, fibre and other essential nutrients. As the degree of processing and refining increases, the food’s nutritional value decreases. With more processing, the likelihood that less-beneficial ingredients like man-made fats, salt and sugar are added goes up, and the likelihood of vitamins and minerals being present goes down.Benefits Of Eating Real FoodResearch suggests that there are many reasons to consider making the move toward eating more nutrient-rich real food and less heavily processed fare.Best Source Of ProteinProteins are a vital nutrient when it comes to health. They are made up of amino acids that are responsible for the creation and maintenance of all bodily structures and support the body in building itself back up, especially if physical exercise is involved.Proteins also play a significant role in weight maintenance the initiates a boost in metabolism help in the regulation of hormones involved with appetite control Proteins from real foods are ideal since the body recognizes and assimilates them better than those found in processed foods. Real food protein comes from meat, fowl seafood and fish, eggs, lentils, and nuts.Source Of Healthy FatsPrimarily used as preservatives for baked goods, trans fats are made by pumping hydrogen particles into the vegetable oils used. And the result is that the oil changes state from liquid to solid. Unlike the trans and processed fats found in vegetable oils and some spreads, naturally occurring fats are far healthier.Extra virgin olive oil is a great source of oleic acid, a monounsaturated fat that promotes heart health. Fatty fish including salmon, sardines and herrings as well as nuts and seeds are good sources of omega-3 fatty acids. which support fighting inflammation and heart health.Animal fats, eggs and avocados are other sources of healthy fats.Read more on fats and download our fat guide hereHigh In Soluble Fibers Soluble fibers are, as the name suggest, soluble in water. In your stomach, these form a thick gel-like paste which contributes to feelings of fullness. They also help regulate the production of hormones that manage hunger. Soluble fibers in a real food diet increase the synthesis of chemicals, including cholecystokinin, glucagon-like peptide-1, and peptide YY, making you feel fuller for longer.Real foods rich in soluble fibers include sweet potatoes, Brussel’s sprouts, avocado, oranges, nuts and legumes.Rich In PolyphenolsThe antioxidant properties from polyphenols in plant foods offer significant health benefits. These powerful plant compounds include stilbenoids, lignans, and flavonoids. Regularly consuming polyphenols is thought to boost digestion and support brain health, as well as protect against heart disease, type 2 diabetes, and even certain cancers. Some of the best known sources are berries, herbs and spices, dark chocolate, tea, and olive oil.Help Manage Blood SugarResearchsuggests that eating foods that can easily be turned into sugar or containing large amounts of added sugar can increase the risk of developing obesity, insulin resistance, type 2 diabetes, fatty liver disease, and heart disease. Real foods tend to be lower in added sugar than many processed foods and contain water, fiber and many other nutrients.Eating a diet high in fibrous plants and unprocessed animal foods may help reduce blood sugar levels in people who have or are at risk for diabetes.Supports Gut HealthA diet rich in highly processed foods with added sugars, preservatives and man-made fats promotes gut microbes linked to obesity, heart disease and diabetes. On the contrary, a diet rich in nutrient-dense, whole foods supports the growth of beneficial microbes that promote good health.Many real foods are good prebiotics which serve as the food gut bacteria ferment into short-chain fatty acids. These fatty acids promote gut health, and play a role in blood sugar management.Prebiotic foods include artichokes, garlic, asparagus, and cocoa.Supports Dental HealthLike the rest of your body your mouth depends on an optimal diet to stay healthy. The sugar and refined carbohydrates found in processed foods can promote dental decay by encouraging the plaque-causing bacteria living in the mouth. Green tea has been shown to protect tooth enamel whilst eating cheese after other foods appears seems to helpprevent cavities by hardening tooth enamel. Help With Appetite ControlReal foods require more work as they have a more rigid and fibrous texture that necessitates more chewing. This slows down the process of eating which, in turn, offers the brain the time to recognize if and when it is full. This simple technique supports true appetite control and feeling satisfied with less food.Initiate More Permanent Lifestyle ChangesMost short-term diets, rest plans or January challenges jump on the principle of cutting off or limiting certain food groups. And as much as this can be beneficial for some time, it may not always be a sustainable practice on an individual level.By focusing on eating real foods, eating habits become sustainable and manageable. If this in itself feels overwhelming, or you are looking to spend less time in the kitchen, we’ve got you covered.Pete’s Real Food meals are made with only the best real food ingredients – nothing else. We have created a wide range of delicious breakfasts, lunches and dinners for many diets and nutrition philosophies and protocols from Paleo to vegan and more. We’ve even made school lunches a breeze with real food options even your pickiest of eaters will devour. Food that tastes good and does good - real food is real simple! Check out all our weekly meals and delivery options here and get your Real Food New Year started off right!Real food is just one component of a healthy lifestyle. It’s also important to get plenty of exercise, lower your stress levels, and maintain good sleep hygiene. Real food tastes delicious with amazing flavors that are undeniable. Once you get adjusted to eating real foods, nothing else will compare. Eating real food is the best kick start to your wellness goals - eating more real food will go a long way toward improving and maintaining your health.
Having any chronic illness lasting beyond a few weeks can feel isolating at best. As time marches on, things can feel hopeless. Here are Four Painful Truths in Chronic Illness and Coping Mechanisms to help you work through each of them. 1. Friends and family may bail. In the beginning you may have an abundance... Read More »
The importance of wrist mobility and strength are almost impossible to overstate. Without a strong, mobile wrist that can fluidly operate across multiple planes, our ability to grab and manipulate things with our hands would be nearly useless. Without the mobile wrist, our manual dexterity doesn't really exist—our arms become those pincers people use to pick up trash. You need adequate wrist mobility, whether you work a keyboard for a living (carpal tunnel syndrome), catch barbells in the rack position, throw projectiles, cradle infants, work on cars, cook, drink coffee out of mugs, wave goodbye, play Ultimate Frisbee, or shoot hoops (with good follow through). If you plan on giving awesome high fives or becoming a dominant arm wrestler or engaging at all with the physical world, you absolutely need mobile, strong, durable wrists. Seriously, though, adequate wrist mobility is important for everyday life and intense exercise alike. And yet the wrist is a common weak link. Who's actively training the wrist? There's no "wrist day" at the gym. Today that changes. Today you learn the proper way to improve mobility and strength at the wrist. 1. Wrist Rolls Wrist rolls are simple. Lace your fingers together and, using plenty of push-pull oppositional strength, put your wrists through every possible range of motion. Rotation, flexion, extension, adduction, abduction—just make sure you’re fully extending and fully flexing and fully rotating. Roll them through all ranges of motion. If you work in front of a computer, I'd recommend doing a few sets of these before and after the work day. 2. Prayer Stretches Wrist prayer stretches are static stretches that increase in intensity. Put your hands in the prayer position in front of your face: palms and fingers flat against each other, fingers pointing up the ceiling (or sun, or heavens). Then, while keeping your hands together and fingers still pointing up, bring your hands down toward your navel. Continue descending until you can't keep your palms touching any longer, then hold it there for 3-5 seconds. Repeat, trying to go lower each time. 12 reps. 3. Palm Lifts Get on your hand and knees, hands flat on the floor and positioned directly underneath your shoulders (so your arms are a straight line perpendicular to the floor). Slowly lift your palms off the floor while keeping your fingers flat on the ground. At the top, your wrist should be stacked directly over your hand. Try to keep your arm perpendicular to the floor. Hold for 2-3 seconds, then slowly lower your palm to the floor. 2-3 sets of 8-10 reps. 4. Rear Facing Palms Up Wrist Stretch Get on your hands and knees, back of your hands flat on the floor with the palms facing up and your fingers pointing toward you. This places your wrist in flexion, and by shifting your bodyweight backwards by sitting back on your calves, you go deeper into wrist flexion. Do this carefully and slowly. 2-3 sets of 8-12 reps. Avoid pain, but discomfort is fine. 5. … Continue reading "9 Wrist Mobility and Strengthening Exercises"The post 9 Wrist Mobility and Strengthening Exercises appeared first on Mark's Daily Apple
The boys and I love making kale chips in the oven because it’s a quick way to whip up one of our favorite easy keto friendly snacks. We’ve been baking kale chips from scratch for more than a decade, and the entire family is addicted. In fact, my husband eats them as fast as we […]The post BBQ Kale Chips in Oven appeared first on Elana's Pantry
From quick smoothies and protein bowls to hearty egg fry-ups, these high-protein breakfast ideas and recipes, will give you the right fuelThe post High-Protein Breakfast Ideas & Recipes appeared first on Cooked & Loved
These mini banana muffins are easy to make and so tasty! They’re grain free and paleo made with good for you ingredients like bananas, eggs, almond flour and almond butter and no refined sugar. Make a batch for easy snacks the next time you have extra bananas! I love when I have a few extraContinue Reading...
Cook Eat Well - Healthy paleo, keto and gluten-free recipesLooking for easy recipes for your smoker or grill? These delicious smoker recipes for fish, chicken, meat and vegetables will take your dinner to the next level. Whether you're looking to deepen the flavor of meats and vegetables or just try something different, these easy smoker recipes make for delicious and healthy meals. The smoking...Read MoreThe post 21 Easy Smoker Recipes: Delicious And Healthy appeared first on Cook Eat Well
The holidays are often a time of indulgence, which, for many, means enjoying a festive alcoholic beverage (or two). Social drinking is widely accepted and is a tool we use to lighten the mood and bring folks together. When the New Year rolls around, many people see it as a perfect time to reset and refresh. After all the indulgences and holiday meals common New Year’s Resolutions often include eating healthier and exercising more regularly. You may also be feeling like your liver needs a bit of a break. Dry January was designed to encourage people to abstain from alcohol for the entire month, with the goal of restoring both physical health and a healthy relationship with alcohol.8 Benefits Of Dry JanuaryIntuitively, you probably know that starting the year with Dry January is a good idea for your finances and emotions. But removing alcohol, even for a mere month, can do a lot of good for your body, too.When it comes to your physical health, some of the most common benefits of Dry January are:Supporting Liver HealthThe liver breaks down most of the alcohol you drink so that it can be removed from the body. This process creates substances that are more harmful than alcohol. Large amounts of these substances can damage liver cells and cause serious liver disease. Taking a break from alcohol for the new year gives one of your most essential organs some time to heal and restore itself.Lowering Blood PressureHigh blood pressure is also one of the leading causes of cardiovascular disease. Cutting back on the booze means blood flows more easily throughout your body. This results in lowering blood pressure Improving Gut HealthAlcohol is highly inflammatory and damages the delicate lining of the intestines.A few weeks of abstinence from drinking has been found to significantly improve gut barrier function.The intestinal lining isn’t the only part of your digestive system negatively impacted.Alcohol also contributes to disrupting the gut microbiome. One month won’t likely fully reverse digestive imbalances, but it is long enough to significantly increase the number of healthy bacteria in the gut. This will improve your physical health, immune system, and mood.Helping With Weight LossAlcohol can lead to weight gain for many reasons includingDisrupts metabolic processes Increases hunger and cravings and lowers inhibitions around food Spikes cortisol levelsEncourages sedentary behaviourIncreases the risk of depression and anxietyAdding to that, if your drink of choice is beer or cider, abstaining will result in a marked decrease in calories and carbohydrates.As long as the alcohol is not replaced by processed and manufactured nutrient poor drinks and snacks for 31 days, weight loss will be supported. Many participants in Dry January challenges report losing weight.Read more on weight loss strategies hereImproves SleepEver notice how you always feel tired when you wake up the day after drinking? Even if you’ve been asleep for eight or more hours? Alcohol disrupts the most restorative phase of sleep. Even though alcohol is a central nervous system depressant, this does not translate to promoting high-quality sleep. As alcohol begins to leave the system, the body experiences subtle arousing, which makes for more restless sleep with frequent waking up.The majority of people taking part in Dry January generally report improved sleep!In a 2018 University of Sussex study of the effects of participating in Dry January, a whopping 71% of participants reported improved sleep.Creates Healthier SkinAlcohol is a diuretic and triggers inflammation, both of which are not ideal for your skin. Alcohol results in a dry, red, puffy appearance and also accelerates the aging process.Drinking even moderate amounts of alcohol regularly (the equivalent of one drink per day) can result in:Dilated vesselsDull, lackluster complexionRosaceaAcneLoose skinFine lines and wrinklesBy taking a month off from drinking, you’ll give your skin a much-needed opportunity to recuperate. As your body begins to rehydrate and balance itself out after cutting out alcohol, skin begins to regain its healthy glow.Strengthens ImmunityDrinking makes it more challenging for the body to properly tend to its other critical functions, like fighting off a disease. Excessive drinking has been shown to suppress the immune response. Taking a break from alcohol could definitely support fighting off any seasonal illnesses, especially during the cold months of winter which are notoriously cold and flu season.Changes Your Relationship With AlcoholDry January can help you examine your relationship with alcohol and understand whether you are relying on it as a coping mechanism for stress, as a crutch in social situations, or otherwise feel some sort of dependency on it. By challenging yourself not to drink for a month, you can discover other potentially healthier substitutes for alcohol. Even if you decide to resume drinking after completing Dry January, there’s a good chance you will drink less in the future.How To Try Dry JanuaryCutting out alcohol for a month can prove difficult and it’s important to set yourself up for success:Create the right environment: Put away your stash of alcohol. You can either hide it, give it to a friend to hold on to, or pour it down the drain. Out of sight, out of mind!Get some healthy and delicious food ready to enjoy some culinary delights. Get it delivered – no prep, no, fuss and no apron required. Choose from our extensive chef-prepared menu here >Recruit a friend to do the challenge with you: Creating some accountability will keep you more focused on your goals. Not only will you support each other (and go through the challenges that come up together), but you can also plan non-alcoholic activities together.Avoid triggers: If you have specific locations, experiences, or even certain people that cause you to want to drink, it will be helpful to avoid these triggers whenever possible.Schedule other things you enjoy that don't involve alcohol: this could include cooking, working out, learning a new instrument or anything else that brings you happiness! This will not only occupy your time, but provide some non-alcohol related things to look forward to during your month. One of the most helpful tips is to replace old drinking habits with fun, new activities instead.Practise compassion: Remind yourself that it is definitely not the end of the world if you slip up. If you had a drink or two, and feel as if you failed Dry January, be compassionate to yourself, forgive the error and continue forward. Making a mistake is okay and a slip up doesn’t mean you have to give up. You can always get back on track the next day, and you’ll ultimately feel better for staying the course.Beyond Dry JanuaryDry January can be the perfect catalyst to reduce drinking, but what should you do after that? You may choose to return to drinking alcohol, with a renewed awareness of how it fits into your life. Alternatively, you may decide you’d prefer to stick with sobriety for a longer term.If you fall into the second category, what’s the best way to keep the momentum going? How can you cut back on alcohol for good?Generally, the tips that got you through Dry January in the first place can help you keep going strong through the rest of the year, whether your goal is to remove, reduce or simply create awareness around your drinking. Getting a good start to 2023 with a Dry January can support you in learning some new, healthy habits for now and the future! Happy New Year!
When I tell you this 5 Minute Prep Instant Pot Taco Soup will save your tush on a weeknight, I am in no way joking. Make it! I’ve been really focused on moving my body lately. I got the Oura ring close to a year ago and at first I was mostly focused on my... Read More »
Refreshingly hydrating and good for every season, my Healthy Easy Recipe for Kombucha Mocktails will brighten up your celebrations in a fun, fresh way. Healthy Easy Recipe for Kombucha Mocktail I use kombucha as a primary ingredient to give my non alcoholic drinks a more sophisticated flavor profile and provide gut-healthy probiotics. Easy Hydration Drinks […]The post Healthy Easy Recipe for Kombucha Mocktails appeared first on Elana's Pantry
With these high-protein lunch ideas and recipes, you will get long-lasting energy to power through the day. From quick salads and mixedThe post High-Protein Lunch Ideas & Recipes appeared first on Cooked & Loved
These chewy Paleo Pumpkin Snickerdoodles couldn’t be easier to make! Perfect for the holidays or anytime you crave a sweet, soft, pumpkin spiced cinnamon sugar cookie. Grain free, gluten free, dairy free, Paleo. When it comes to baking, cookies are my absolute favorite! From classic chocolate chip cookies to sugar cookies, to oatmeal raisins cookies, whoopieContinue Reading...
Kids’ eating habits can be hard to predict. They can often go from not eating much one day, to eating all day long another. They love and ask for a specific food every day for weeks, and then suddenly refuse to go near it. Each child is also unique and no 2 children eat the same types or amount of food. As challenging as this may seem, it is perfectly normal. You can’t force your child to eat but you can provide nutrient-dense, real, whole foods, demonstrate healthy eating habits, and set the stage for enjoyable mealtimes.You want to offer your kids healthy options and for them to eat real food, but how do you actually go about it?Developing Healthy Eating HabitsWhen offering your child a new food, patience is key. You may have to offer a food multiple times before your child will try it.Make Food FunKids seem to love food that is fun! That may be why so many ‘kid food' items come in bright colors, fun shapes, and interesting packaging. Having fun with healthier food choices can be fun too! Try cutting vegetables, fruit, cheeses and the like, into cool shapes with cookie cutters. You can also use the cookie cutters to make fun shapes with ground meats. You could use some interesting plates (bright colors, divided sections, bento boxes) or take a muffin tin or something similar and fill each section with little snacks: berries, bite size veggies, cheese slices, dipping sauces, etc. and make an interesting little snack tray! You can also have your child come up with special names for their favorite foods.Offer ChoicesInstead of serving a single option to your child, give them the opportunity to choose between two options. “Would you like broccoli or cauliflower for dinner?”It also helps to serve new foods alongside known favorites which may make trying something new easier.Serve The Right AmountOffer your child 1 tablespoon of each food for each year of age. For example, if they are 3, serve 3 tablespoons of each food. Smaller portions give them the chance to try something new to ask for more of their favorites.Let The Kids HelpEnlist in your kids’ help in the garden (if you have one), the grocery store and the kitchen. In general, if they grow it, they will eat it, if they choose it, they want to try it and if they cook it, they can’t wait to see what it tastes like. You can then work out a way they can help prepare the meal or set the table. Participating in the different parts of mealtime may make them more likely to eat. There is something quite soul-nourishing about growing and preparing your own food. Don’t hoard that feeling! Let your children experience it, as well.Use DipsKids love dipping their foods. Provide healthy dips to encourage your child to try new whole food options that may seem unappetizing to them. These could include guacamole, avocado oil mayonnaise, hummus, dairy-free yogurt, or home-made salad dressings – whatever fits into your real food philosophy.Lead By ExampleIf your child sees you eating a variety of healthy foods, they will be more likely to try them.Get HelpWondering how to pack a healthy whole food, kid-friendly lunch they will love? You asked and we listened. Kids lunches have arrived. Delicious food in perfectly kid sized portions with choices you can feel good about. Kid tested, kid approved.Get you kid involved and order your favorites here >Creating Enjoyable MealtimesCreate RoutineChildren like it when things are familiar and the same. Set regular mealtimes. Sit in the same place for each meal you eat at the table.Give A Heads UpTen to 15 minutes before mealtime, tell your child it will be time to eat soon. Sometimes the tiredness or excitement from school, homework and play activities results in children not wanting to eat, or not realizing they are hungry. By telling them mealtime is coming they can transition from whatever they are doing, to mealtime.Mealtimes Are For Meeting & Talking Put all toys or electronic devices aside when sitting at the table. Avoid letting your child read a book or watch TV, either. It can help to talk about how good it is to eat together and encourage them to stay at the table until everyone is done eating. Everyone at the table needs to model the same behavior to avoid sending conflicting messages to.Creating pleasant mealtimes is important as this will make your child more likely to look forward to eating. Try to avoid arguments or negative talk at the table.For more on the importance of eating together, read on hereInclude Smart SnacksMany younger children often can’t or don’t eat enough in one meal to remain full until the next meal. 3 meals and 2 snacks is appropriate for a growing child. A snack may be necessary if the next meal is several hours away. If the meal will be within the next hour, skip the snack. coming to the table hungry, means your child is more likely to eat.Offering small, healthy snacks between meals can feel challenging, but can be quite simple. Healthy snack options can include:VegetablesSliced fruit or berriesHealthy dipsEggsTunaCold meat slicesLow sugar smoothiesCheeses (if including dairy)Milk-based or non-dairy yogurtGluten-free crackers with nut buttersChildren love platters, so fill a plate with colourful nibbles. Many of our kid’s lunches work brilliantly as snack options too – with bits and bites and dips and nibbles. Grab your child and choose their favorites here >A Few Things To ConsiderUse Real Food Favorites Unless your child has an allergy or intolerance to a specific real food, continuously offering their favorites is a good way to ensure they are getting real food benefits. If your child loves bacon, work it in as much as possible. If smoothies are a favourite snack, make a daily smoothie. Eggs for breakfast every morning is a great way to start the day if eggs are the favorite food of the moment. Continue to offer new foods and encourage your child to try them, but do not create food battles. There is no need to become a short-order cook, but try to have something at each meal or snack that your child enjoys.Avoid ForcingOnce they are no longer hungry, allow your child to stop eating. Making them eat when they’re not hungry can interfere with their natural cues that tell them when they’re full. Allowing them to choose when to stop eating teaches them how to listen to their bodies and make healthy food choices.Don’t Negotiate Or BribeToo often parents try to force their kids to eat what is on their plate by giving rewards for so many bites or not letting them up from the table until certain amounts are eaten. Threats, punishments, and rewards aren’t good ideas as they often lead to power struggles. Avoid making deals. This enforces the behaviour of making deals to get rewards for other things. In addition, making something like dessert a reward, gives it higher value in your child’s mind which can, in turn, contribute to unhealthy attitudes toward sweets.Manage Your ExpectationsAs long as there is no allergy or intolerance to a particular food, let your child make some of their own choices. Your child will be offered treats by well-meaning adults and children alike. Teach them the polite way to say “No, thank you” if they truly do not want the treat, but also tell them that you will not be disappointed if they give in.If your child is eating well at least 80 percent of the time, having a food that does not fit perfectly into your food philosophy on occasion will not damage their bodies beyond repair. As more and more people are embracing a real food lifestyle, it is definitely becoming easier to find nutritious options in common social settings.Even though the process is not a quick one, it is possible to have children who not only enjoy but actually prefer real food. Keep your relationship with your child at the forefront and avoid creating food battles. Help your children understand why real food is important. Make the transition slowly and feed them the real foods they love. This is the best way to teach your child how to make good decisions about food.
The Paleo diet is a diet that advocates believe mirrors the diet that humans had during the Paleolithic era. This diet also is known as the stone-age ..
My Dairy Free Chocolate Christmas Bark makes a fabulous last minute holiday gift, but it’s so delectable and easy to make that we enjoy it all year long. Dairy Free Chocolate Christmas Bark Studded with rich pistachios, tart dried cranberries, and speckled with coarse chunks of salt, Dairy Free Chocolate Christmas Bark sports the festive […]The post Dairy Free Chocolate Christmas Bark appeared first on Elana's Pantry
This is the best Red Cabbage Coleslaw recipe! It comes with a delicious twist of sweet apple and umami-rich Parmesan cheese. ThisThe post Red Cabbage Coleslaw With Apple & Parmesan appeared first on Cooked & Loved
These paleo banana muffins are tender and perfectly moist, filled with toasty butter pecan flavor but grain free, dairy free and refined sugar free! Enjoy these simple and delicious muffins with coffee or tea for breakfast or an anytime snack! It’s been a serious while since I’ve posted a new banana-baking recipe! So this week,Continue Reading...
Baking without eggs is no easy feat, especially if you’re a beginner. Eggs provide a unique flavor, along with both binding and rising properties that can be tricky to replicate.Many bakers and cooks have been experimenting for years with a range of vegan ingredients to create vegan eggs for cooking and baking. They have used everything from fruit to seeds to determine what works best as a replacement for eggs.Which egg substitute you use is highly dependent on the type of recipe you are making. You are trying to replace the egg without creating much change in the characteristics of the final product. This may take a little trial and error on your part, but the more you experiment, the better you will become at creating vegan versions of your favorite baked goods.Replacing EggsYou should only try to replace 1-3 eggs with an egg substitute. Any more than that, and you risk compromising the integrity of the original recipe. If a recipe calls for more than 3 eggs, it’s going to get more complicated to make the recipe work and you are likely going to need other binders in the recipeIf you require 1/4 cup egg substitute for 1 egg and your recipe calls for 3 eggs you would triple the amount to be 3/4 cup puree.If you are looking to add that egg colour to your recipes a little turmeric is a great option. Use sparingly though as it has a slight spicy taste but will add that perfect yellow/orange colour.In terms of achieving the right texture in both savoury and sweet recipes, our guide will give you a good reference as to which vegan egg substitutes to use, how much you need and which recipes they are best suited for.FlaxseedYou can make a “flax egg” by mixing one tablespoon of ground flaxseed with 3 tablespoons of warm water. Combine the water and flax together then let it stand for a few minutes to thicken up.It can be used in anything from cookies, bread, and pancakes in both sweet and savory recipes. It can have quite a strong nutty/bran like taste so bear that in mind when selecting recipes.Chia SeedChai is a well-known superfood that makes a great egg replacer. One tablespoon of chia seeds mixed with 2.5 tablespoons of water creates a “chia egg”.Once mixed, let it stand just for a few minutes to thicken. It’s most suited to cookies, biscuits, bread, crepes and pancakes.Chia doesn’t have a nutty flavor like flax, but does have a seedy texture. To avoid this texture you can pulse it into a finer consistency in a small blender.Pureed FruitBananaMashing up half a large banana makes an excellent egg replacer in cakes, bread, muffins and brownies. Choose overripe bananas because it adds both a deeper flavor and a little extra sweetness to your baked goods. Be mindful that whatever you are making will have a banana flavor. AppleApple puree works well as an egg substitute and adds a lightly sweet taste to your recipe. Simply combine 4 tablespoons of puree with half a teaspoon of baking powder (which is useful as a raising agent) to recipes for cakes, cookies, and breads. This substitute is not suitable for frying or if you are looking to create a hard or crispy texture. Other pureed fruits you can use include:AvocadoPumpkin or other squashStrawberries or other berriesPearsAny pureed fruit option will most likely result in a denser bread. Adding an extra 1/2 tsp of baking powder to the recipe will create a lighter, fluffier texture. This is only when choosing fruit as a replacement, there is no need to add baking powder to a vegan recipe!Aquafaba Aquafaba is the liquid drained from canned chickpeas. It is possible to use the cooking liquid from dried chickpeas but this would require a lot of reduction and using the canned version is definitely easier. Add 3 tablespoons of this liquid to a large bowl and beat with a mixer for 8-10 minutes. It will become stiff and have peaks.Aquafaba has a relatively neutral flavor for most people and works well for meringues, cakes, pancakes and muffins. Silken TofuThe silken version of tofu works well as an egg replacement in vegan desserts. Combine 4 tablespoons of tofu ½ teaspoon of baking powder. Similar to apple puree, silken tofu as an egg replacer is better suited to moist recipes and is perfect for creating cheesecakes, muffins and bread.Vegan ButtermilkTo make dairy-free buttermilk, add 2 teaspoons of apple cider vinegar to 250ml (1 cup) of plant-based milk. Whisk it briefly with a fork and let it sit at room temperature. After a few minutes, it should be a bit thicker and slightly curdled. Give it another quick mix and it’s ready to use! Vegan buttermilk works best for cakes, cupcakes and muffins.Approximately ½ cup of vegan buttermilk will replace 1 egg in a recipe but this measurement is not always precise. Add vegan buttermilk slowly to your batter until it looks similar to the traditional version. A little more or a little less may be the right amount.For perfect results, the recipe must also contain baking soda which is needed to create a chemical reaction with the acidity of the buttermilk. This is what will make the cake fluffy.Baking Soda & Apple Cider VinegarOne teaspoon of baking soda mixed with one tablespoon of cider vinegar can be added to any baking recipe as a substitute for one egg. This works well for cakes, muffins, and breads.Nut ButtersNut butters can be used to replace eggs in certain recipes for cookies and quick breads. You can try home-made or store-bought natural almond butter, cashew butter, hazelnut butter or even sun butter if you have an allergy to nuts. 3 tablespoons of nut butter will replace 1 egg. The final product will take on the taste of whatever nut or seed butter you decide to use. Agar-Agar (Vegan Gelatin)Agar-agar can be used as a binding agent instead of eggs, however it is likely to create a more solid consistency in your finished product. To replace one egg, mix one tablespoon of agar-agar with one tablespoon of boiling water. Agar-agar works best when used for cakes, brownies and cookies.Looking for delicious vegan meals to enjoy before dessert? Check out our chef prepared, delicious, nutrient dense menu and order your selection today >For best results, remember to stick to substituting in recipes that call for three eggs or fewer. Trying to replace 6 eggs in a recipe will most likely end in disaster. Replacing eggs can take some trial and error but you will find yourself quite surprised at how easy it is to bake egg-free. A great thing about egg substitutions is how many different options there are. Use our guide to experiment and create some new favorites. Happy eggless baking!
These healthy, slightly spiced turkey meatballs hide grated zucchini and are baked and drizzled with hot sauce for a little spicy kick.The post Baked Turkey Zucchini Meatballs (Keto, Whole30) appeared first on Cooked & Loved
Giving gifts helps you show others what they mean to you, and finding the perfect present deserves some time and effort. At the same time, it can get stressful to find a gift that they’ll love that also says “I love you.” And sometimes people are just hard to shop for. Run-of-the-mill gift ideas or spending way too much buying fancy gifts for your family and friends that they don’t appreciate or never use takes the fun out of gift giving (and gift shopping). Here, at Pete’s Real Food, we’ve got you covered! Instead of braving the crowds and wracking your brain, spend time with your family and choose one of these meaningful gifts for anyone and everyone.Real Food Is LoveGive someone the gift of putting their knife and cutting board away. No more time spent shopping, prepping, cooking and CLEANING! All Pete’s Real Food meals are chef inspired, expertly prepared and delivered right to your door, no apron required. Simply reheat and serve.With dozens of meal options and new menus each week, boredom will never happen with the variety Pete's Real Food offers. Choose from Paleo, Vegan, Keto, AIP and even Kid’s lunchbox options. There’s something for every taste and lifestyle! You can even mix and match and create your own meal plan!!!Browse through all the Pete’s Real Food options and customize your gift giving here>BaconWhat says I love you more than bacon? Sending someone some of chef Pete’s mouth-watering bacon is a sure-fire winner! Pete’s bacon is the meatiest, most supple, melt-in-your-mouth bacon.This bacon is a game changer. It is made from pastured pigs from quality ranches, is cured instead of brined so there’s no “shrinkage” and uses NO SUGAR or sweeteners of any kind.This bacon is good for you. Period.Sold in an unsliced slab so you can cut however thick or thin you prefer – order (for you and a friend) here>Bone BrothBone broth is not only good for you; it has become a trendy drink to sip on. Making good bone broth takes time. Pete’s Real Food Bone Broth is made with only the best grass-fed beef or chicken bones, organic vegetables and filtered water, seasoned just right and packed full of flavor, minerals and gelatin. Shipped frozen, it is good for 10 days in the fridge or up to 6 months in the freezer!Get it delivered here>Kitchen InspirationPaleo By Season presents a chef’s approach to healthy, seasonal cuisine by teaching home cooks the essential techniques for cooking any food, so they can focus not on recipes but on using the best fresh, local ingredients. With dozens of techniques, over 100 recipes, and a showcase of small farmers and ranchers across the country who are providing sustainably raised meats and organically grown fruits and vegetables, Paleo By Season gives any veteran or aspiring home cook the tools they need to think like a chef. Get it here >Gift CardsShopping for someone else, but not sure exactly what their preferences are? Give the gift of a Pete’s Real Food Gift Card so they can choose. The perfect stocking stuffer! Gift cards are delivered by email and contain instructions to redeem them at checkout. Buy yours here>Pete’s PicksChef Pete has a few kitchen favorites for the cook in your life:Kuhn Vegetable PeelerIn Chef Pete’s words: “It seems so simple. A vegetable peeler. You must have something cooler to suggest. I mean when something more useful is invented then maybe. You just can’t beat how well this veg peeler works. It is so ergonomic and performs so well it takes an irritating task and makes it enjoyable. You’ll be making daikon and zucchini noodles from scratch with this thing. Get a couple so you can give them as stocking stuffers to your fellow foodie friends.Fine Mesh ColanderChef Pete loves his fine mesh colanders. “Here’s a cool trick. Not only do they work great with the traditional straining, but if you take boiled potatoes and push them through the mesh with a rubber spatula you get fine dining level mashed potatoes. You’ll never go back once you have them this way!”More FavoritesPaleo Treats have been making foodie-approved Paleo desserts since 2009. They are serious about flavor, texture, ingredients and Paleo. They ship around the world and are experts at both making and getting a great dessert to your door.Dry Farm Wines curates primal, sugar-free, low alcohol, low sulfite wines so you get these benefits without the downsides. They make a great gift for yourself or your loved ones. You can choose your favorites and sign yourself or a friend up for monthly subscriptions.Non-Stuff GiftsThere is always that someone on your Christmas list that has everything and needs nothing, or someone who likes to live minimalistic. Non-stuff gift ideas are meaningful and will create fun times and memories instead of clutter or more stuff.Consider:Cleaning a home is a time-consuming job. Consider purchasing a weekly, bi-weekly or even one-time deep cleaning for the person in your life who could really enjoy spending those three or four hours on a Saturday on themselves instead of tackling dirty floors.If you know someone who wastes whole Sundays mowing, trimming, and edging – gift them with a lawn service, or snow removal service for the colder months. That way, they can spend their Sunday enjoying their yard with family and friends, instead of knee deep in weeds.Families enjoy spending time together but can often be challenged with schedules and distractions. Gift them a movie night with a gift basket of family friendly movies with snacks. You could get them tickets to a local musician or a comedy show, both of which are often affordable and a fun way to do/see something new together.A gift card or money designated for babysitting or eldercare goes a long way toward showing the loved ones in your life how much they deserve some time to themselves. If you aren’t sure if the recipient has a regular sitter, you could alternatively offer to take on the supervisory role for a few hours or even overnight so your loved one can experience the gift of a lazy morning. Be proactive about setting up time to follow through on the gift so no reminders are necessary.Everyone has things that need to get done but often there are too few hours to accomplish all the to-dos. Dry cleaning, grocery shopping or even taking Fido to the groomer for a trim — all of these things are necessary chores in daily lives that often go undone when lives get too busy. By gifting a few hours of an errand or personal assistant service, you can gift your loved one with the freedom to decide what tasks they can take off their own plate.Online courses and unique workshops. If you know someone eager to learn new skills, a perfect gift would be unique workshops, classes, or online courses. Give the gift of learning a new instrument, cultivating a new hobby, or education in areas that they are interested in. Many online platforms offer various classes around business, design, tech, photography, writing, drawing, but also knitting, gardening, hair cutting, or cooking. Give a subscription that grants access to all courses they have, or pick one specific class that you know they will loveThe holiday season is about connecting a little with those who matter and enjoying time with those close to your heart. Now that your gift shopping is done, take the time to focus on the things that bring true joy. This post may contain some links that are affiliate links, though products are ones we use personally and recommend. When you purchase anything using my links, it costs you absolutely nothing extra, but it may provide a small compensation to Pete’s Real Food. Thank you for your continued support.
These paleo freezer meals are perfect for tossing into the icy part of your fridge and labelling to use later. Make lifeThe post 25+ Paleo Freezer Meals (Breakfast, Lunch & Dinner) appeared first on Cooked & Loved
Carbohydrates often get a bad rap and there’s a lot of confusion about which, if any, carbohydrates you should be eating, especially when health and weight loss are your goals.Depending on who you ask, carbohydrates can be described in very different ways. For some, they form an essential part of a well-rounded diet, whilst for others, they’re considered detrimental for nearly everything from your waistline to your heart.In fact, carbohydrates are an important part of a well-formulated diet and can be found in a variety of foods considered to be healthy by many, including vegetables, fruits, legumes and whole grains. Understanding the different types of carbohydrates and choosing to eat those that provide the most nutrients, can ensure that you take advantage of all the health benefits that carbohydrates have to offer.Carbohydrates are found in many foods throughout the food supply but have higher concentrations in certain ingredients. Fruits, starches, whole grains, legumes and dairy products are some common foods that contain carbohydrates.NutritionResearch has shown the importance of whole-food carbohydrates as part of a well-formulated nutrition plan. Unprocessed complex carbohydrate foods are an important part of a healthy diet. They provide fuel for the body, are rich in vitamins and minerals, and support satiety.The 3 most common classifications of carbohydrates are:Sugars which are made up of monosaccharides, including glucose, fructose and galactose. Besides table sugar, other sweeteners like honey, maple syrup, agave nectar and molasses all fall into this category.Starches which are made up of longer chains of polysaccharides. Some common examples of starches include grains like brown rice, oats and quinoa, along with vegetables such as potatoes, peas and corn.Fiber is a type of carbohydrate that is not digested in the body. These healthy carbohydrates pass through the gastrointestinal tract, adding bulk to the stool to promote regularity. Dietary fiber is found in several foods, including fruits, vegetables, whole grains, legumes, beans, nuts and seeds.Types of CarbohydratesA carbohydrate is made up of sugar molecules that are broken down by the body in the form of glucose, or energy. There are two types of carbohydrate, and all carbohydrate foods fall within these major categories: Simple carbohydrates are a simple version of a sugar molecule, with only one or two parts. Table sugar is an example.Complex carbohydrates have a structure of three or more parts, and take more energy and time to be broken down into glucose.Carbs, protein, and fat are the three main nutrient groups in the food we eat. During digestion, all three are broken down into elements the body can use for various functions. Protein is reduced to amino acids and fat breaks into fatty acids.Carbohydrates are a quick energy source for your body which transforms all carbohydrates — whether simple or complex, whole or refined — into glucose. Your brain and cells use glucose as a fuel source for daily activities. Because they're short molecule chains, simple carbs are easy for your body to break down. Complex carbs take longer.Many foods contain simple carbs and are rich sources of vitamins, minerals, and other nutrients. Examples include:FruitDairy productsSome vegetablesHowever, not all simple carbohydrates are digested at the same rate. Whole fruit contains fiber, meaning fructose (the simple sugar in fruit), is absorbed more slowly in the body. The added sugars in syrups, baked goods, and many other processed foods are also simple carbs. These can be considered "empty calories" with little nutritional value. They more easily contribute to weight gain and health problems. Added sugars are best avoided in a healthy diet.The healthiest complex carbs are those that have not been processed or refined, and includeStarchy vegetables including potatoes, sweet potatoes, and winter squashNon-starchy vegetables, which includes everything from asparagus to zucchiniBeans and legumes like lentils, kidney beans, and chickpeasWhole grains such as brown rice, wild rice, oatmeal, and whole-grain (rather than pearled) barleyGrain-like foods such as quinoa (a seed) and buckwheat (a grass)All of these foods are excellent sources of fiber. Fiber helps keep blood sugar levels from spiking too high and is important for health.Balancing CarbohydratesCarbs are often categorized as “good” or “bad.” When you hear the term good carbs, it refers to whole food carbs that have vitamins, minerals, and polyphenols (protective plant substances). Many good carbs also provide fiber. These are important distinctions because these carbs tend to be digested more slowly — whether because they also have protein (in the case of dairy like yogurt, for example), or because they have fiber (like that found in foods like sweet potatoes or beans). This slower conversion to glucose means your body has a steadier stream of energy, and it doesn’t cause as many drastic fluctuations in blood sugar that can be problematic. Taken together, the protective compounds and healthier blood sugar response is what makes these foods good carbs.Typically, foods that have excessive sugar and refined grains are considered bad carbs because they supply few, if any, nutrients (including fiber), and their fast conversion to energy prompts unhealthy fluctuations in blood sugar levels. Over time, this can tax your system and lead to health problems.This means that some carbs are healthier than othersGood carbs contain fiber, vitamins, minerals, and antioxidants that protect your cells from damage caused by aging, invaders or the environment. Beans, also rich in carbs, provide protein, fiber, calcium, iron, folate, magnesium, zinc, and other nutrients. And of course, the fiber in good carbs helps feed the trillions of bacteria in your gut, creating a diverse ecosystem that strengthens your immune system and protects you from certain diseases. In addition to defending your body against diseases, increasing fruit and vegetable consumption can also improve your mood. The science is clear: Whole food carbs offer health benefits, whereas refined and processed carbs have a negative impact on both your weight and your health.Daily Carbohydrate ConsumptionPersonal carbohydrate needs vary widely depending on the person, lifestyle factors and activity levels, and health goals. A well formulated, healthy diet would include good carbs in appropriate portions spread throughout the day. Determining the amount of carbohydrates your body tolerates is important. It is generally suggested to consume between 2.7 and 4.5 grams of carbohydrates per pound each day.Since portions are typically smaller than people think (a serving is considered to be 1 cup of starchy vegetable or ½ cup of whole grains or legumes) it can be common to have be challenged with eating the right amount of starch in a meal and often, the vegetables get displaced. When plating a meal, it’s important to make your non-starchy vegetable portion larger than your starch component. This is an easy way to think of it so you there is less need to count, measure, weigh or track anything!Most people want to choose healthy foods for themselves and their families, and it helps to know how carbohydrates work.That said, when planning meals and snacks, it's best to focus on getting your carbs—both simple and complex—from natural, unrefined, and unprocessed sources. These include fresh fruits and vegetables, whole grains and legumes. At Pete’s Real Food we strive to include the best quality, tastiest good carbs in each meal we create – making feeding yourself and your family as simple as it is delicious. No matter your dietary philosophy, our food philosophy is focussed on supporting you.Check out all our real food options here >You'll know that you're getting nutrient-rich foods that are high in fiber and beneficial for all aspects of your health.
This rosemary garlic and honey slow-cooked lamb shoulder is the most incredible lamb roast I’ve ever made! Succulent, fall-apart meat on theThe post Slow-Cooked Lamb Shoulder With Rosemary Garlic & Honey appeared first on Cooked & Loved
“Acknowledging the good that you already have in your life is the foundation for all abundance.” – Eckhart TolleThanksgiving is the time to gather with loved ones and give thanks for life’s many blessings.Gratitude involves noticing the goodness in the world. It doesn’t mean being blind to the challenges and hardships that may surround you, but instead, gratitude makes sure that in the midst of the things that invoke negative feelings, you don’t lose sight of the good.Gratitude is powerful. Research has shown that gratitude can improve general well-being, increase resilience, strengthen social relationships, and reduce stress and depression. Being grateful contributes to overall well-being and life satisfaction. Research demonstrates that focusing on what you are grateful for is a universally rewarding way to feel happier and more fulfilled.Gratitude also cultivates a stronger immune system, lowers blood pressure and supports better sleeps. When you are grateful, you become more alert, more generous, have greater compassion and are happier with a greater capacity for joy and positive emotions.Benefits Of GratitudeWhen the brain feels gratitude, it activates those parts of the brain involved in feelings of reward (the reward when stress is removed), morality, interpersonal bonding and positive social interactions, and the ability to understand what other people are thinking or feeling. Gratitude also has the capacity to increase important neurochemicals. When thinking shifts from negative to positive there is an increase in feel-good chemicals such as dopamine, serotonin and oxytocin. These all contribute to the feelings of closeness, connection and happiness that come with gratitude. Some specific and evidence-backed benefits of gratitude include:Improves Mental Well-BeingStudies have shown that being grateful can make you more optimistic, improve your mood, and even lower rates of stress and depressionThe benefits of gratitude intervention might have a limited impact on reducing symptoms of anxiety and depression and should not be used in place of medical consultation or advice. That being said, if you are working to manage your mental health and stress, gratitude could still play a part. Always discuss your mental health issues with your health professional firstIncreases HappinessResearch has found that those who practised gratitude reported ‘considerably more satisfaction with their lives as a whole.’ They felt more optimism about the future, as well as more connection with others. Participating in gratitude results in substantial and consistent improvements in the perception of personal wellbeing. Enhances Positive EmotionsAs well as being a positive emotion in itself, gratitude also tends to bring out the best in other sensations. This is because positive emotions allow people to build psychological, intellectual, and social resources. Furthermore, practices such as gratitude may play a role in motivating people to engage in positive behaviours leading to self-improvement. Expressing gratitude helps with emotions such as connectedness, elevation, and humilityImproves Self EsteemOne of the markers of long-term wellbeing is self-esteem which is defined as your opinion of your own worth. Gratitude can be used as a tool to increase satisfaction with life and self-esteem. Supports Physical HealthThere is evidence to suggest that gratitude can also bring about positive impacts on your physical health. Studies reveal a positive correlation between gratitude and self-reported physical health, the desire to participate in healthy activities, and a willingness to seek help for health concerns. There were further links between gratitude and healthy activities. Encourages Social ConnectionGratitude is part of human biology, and along with reciprocity, is seen throughout nature. These mechanisms allow for the exchange of things for the mutual benefit of both parties. When someone does something nice for you, your brain reacts by creating a desire to repay the favour – you care for others and others care about you. Research has shown that even something as small as thanking someone for their help can make a social relationship more likely. Further studies have shown that being grateful towards your partner can boost your romantic relationships. Gratitude – it’s more powerful with the things you do than the things you own (even if what you own is lovely).Research has found that you tend to feel more grateful for experiences than for the things you have. There doesn’t seem to be any clear reason for this, but one of the theories is that experiences are less likely to trigger social comparisons. While ‘things’ can tempt comparison (and judgement) around what you have and what other people have, experiences are more likely to shift your focus to our own personal circumstances, and expand feelings of appreciation, happiness and contentment.Practicing GratitudeA gratitude practice provides perspective and allows your focus to shift from your inner conversation and reflect on what matters most.In being grateful for small things you take for granted, your mind is conditioned to focus on the good. And after doing this time and time and time again, it can become a part of who you are.As wonderful as this may sound, beginning and maintaining gratitude practice can be challenging and motivation wanes quickly and may often lose out to activities that provide more entertainment value.If you are in search of inspiration, a few of these ideas on expressing gratitude may resonate with youImportant people. Your friends, family, and even your colleagues can play a big role in your life. Think about the people whose love and support has helped you through difficult times and those who have been there with you for the good timesSimple pleasures. There are many simple, perhaps small, everyday things that bring you joy. A nice cup of coffee, music that makes you smile, a piece of clothing that feels particularly good to wear. Anything that has brought you pleasure can be celebrated. Acts of kindness. If someone has done something nice for you, no matter how small, being grateful can enhance your positive feelings. Similarly, if you’ve carried out a kind act, you can celebrate the mutually shared experience. Sharing food is the perfect way to express your gratitude to someone special. Order from our delicious range of chef prepared meals and get them delivered with love and thanks. Check out all our options here >Happy memories. Gratitude is not limited to the present; you could focus on positive moments from the past. Memorable days, happy events, or times when you’ve felt content and at peace are all worth being grateful for. Tranquil moments. Be grateful for the time you have to reflect on life or the moments where you can relax and take in all that’s around you. They don’t need to be incredible or extra special; you can still express gratitude for them. Accomplishments. During your life, you will have worked towards goals, mastered skills, and demonstrated your abilities. Highlighting these accomplishments can help to boost your self-esteem. Nature. The world that surrounds you is packed with wonder and beauty. Consider something from your environment that you find appealing or amazing, or simply enjoyable: the warm sun on your face, the smell of freshly cut grass, the beauty of the fall leaves or the or the sound of the ocean. Gratitude is perhaps the most important key to finding success and happiness in our crazy, modern world. Knowing what you appreciate in life means knowing who you are, what matters to you and what makes each day worthwhile. Paying attention to what you feel grateful for creates a positive mindset and connects you to both the world around you and to yourself.We give thanks to each of you for being part of our lives and our community – Happy Thanksgiving
These high-protein cottage cheese pancakes are fluffy, subtly sweet, and delicious. With around 30 grams of protein per serving, these pancakes areThe post High-Protein Cottage Cheese Pancakes appeared first on Cooked & Loved
A well-formulated vegan diet is successful in meeting all the nutrient requirements of almost anyone, at nearly any age group. With a bit of knowledge and effort, getting all the nutrients you need through a well-planned vegan diet is not only possible but also delicious, simple and healthy.Some of the most common challenges that you might experience on a vegan diet include getting sufficient protein, B12 and calcium. A healthy diet focused on vegetables, legumes, nuts & seeds, fruits, complex carbohydrates, combined with some fortified foods or targeted supplementation will easily satisfy all your nutrient needs. Vegans need the same macronutrients anyone else would. An appropriate balance of carbohydrates, fats and protein is important for overall health. Typically, around 40-60% carbohydrates, 20-30% protein and 15-35% fat is recommended, depending on your activity level and nutritional needs.ProteinMost foods contain at least some amount of protein. Whole grains, beans, legumes, soy, nuts, and seeds all provide protein in varying amounts. By eating a variety of plant-based foods, a vegan diet can meet and exceed the recommended protein intakes of 0.9 grams per kilogram of body weight. For those who are highly active, more protein is necessary to support activity levels.Plant-Based Protein Options:½ cup chickpeas: 7 g½ cup lentils: 9 g½ cup black beans: 8 g½ cup firm tofu: 10 g1 cup wild rice, cooked: 7 g1 cup quinoa, cooked: 8 g¼ cup almonds: 7.4 g1 medium orange: 1.2 g1 cup broccoli: 2.6 gMost plant foods contain all 9 of the essential amino acids but the proportions of them vary resulting in them being considered incomplete. Your body is capable of combining complementary incomplete proteins when eaten within 24 hours of each other, however purposely combining them is unnecessary. Vitamin B12B12 is the only vitamin that is not recognized as being readily available from whole, plant-based foods and sun exposure. It is very important that all vegans make sure they have an adequate intake of B12 which can be achieved through a combination of B12 supplementation and B12 fortified foods.Vitamin B12 is a key nutrient needed for red blood formation, neurological function and DNA synthesis. Most people require approximately 2.4 mcg of vitamin B12 per day.Vitamin B12 Fortified Foods:2 tablespoon fortified large flake nutritional yeast: 8 mcg1 cup fortified soy milk: 3 mcg1 cup fortified almond milk: 1.1 mcg1 cup Fortified rice beverage: 1.0 mcgEPA & DHA Omega-3 fatty acids are essential for brain health, nutrient absorption and overall optimal health. They also have a healing effect in the body and have powerful anti-inflammatory properties. A lack of omega-3 in the diet can cause brain damage, depression, auto-immune disease, poor digestive health, mood imbalances and more.The RDA is for overall omega-3 fatty acids and there is no recommended daily amount for eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Studies have recommended 1000 mg per day of DHA and 220 mg per day of EPA whilst the American Heart Foundation recommends adults consume 500 mg of DHA and EPA combined per dayOn a vegan diet an important concern is getting DHA and EPA fatty acids rather than omega-3 in general which is easily obtained through getting sufficient ALA (alpha-linoleic acid) from plants. The body does convert some ALA into EPA and DHA however it’s not an efficient process and it is still necessary to obtain DHA and EPA through your diet. Studies have also shown that too much omega-6 blocks the conversion of omega-3.Vegans can supplement with algae-based products that contain DHA and EPA, in combination eating omega-3 rich foods Omega 3 Rich FoodsNuts & Seeds including Flaxseed, Walnuts, Hemp Seeds and Chia SeedsSeaweed Such As Spirulina And WakameLegumesWinter SquashCauliflower, Broccoli and Brussel SproutsLeafy GreensBerries and MangosWild RiceIronMany plant foods are naturally high in iron. The recommended daily intake of iron is 14.4-32.4 mg but there are many factors that can affect your body's ability to absorb the iron, so it can be difficult to know how much of your daily intake is actually utilized by your body. You can improve iron absorption by:Eating vitamin C-rich foods such as bell peppers, broccoli, cabbage, oranges, strawberries, kiwi, camu camu, pineapple, Brussel’s sprouts and grapefruit with mealsAvoiding tea and coffee at meals as they can reduce absorptionEating more legumes such as peanuts, beans, lentils and peasCooking in a cast iron skilletEat sprouted grains and seedsSoak beans before useEating fermented foodsIron-Rich Foods:1 medium baked potato: 1.7 mg½ cup chickpeas: 2.4 mg½ cup cooked lentils: 3.3 mg¼ cup almonds: 1.4 mg2 tablespoon flax seed: 1.9 mg¼ cup pumpkin seeds: 5.2 mgCalciumCalcium is not too difficult to get in a vegan diet but it’s important to be aware of it and make sure you’re consuming plenty of calcium-rich foods Calcium, along with vitamin D, is an important nutrient for bone health.Calcium is also essential for muscle and heart function, blood flow, nerve impulses, enzyme reactions and more. The recommended daily intake of calcium is 1000mg for men and women aged 19-50. It's important to note that an adequate intake of vitamin D is essential for proper calcium absorption.Foods Containing Calcium:½ cup kale: 90 mg½ cup chickpeas: 40 mg¼ cup almonds: 79-115 mg5 figs: 88-137 mg1 medium orange: 52 mg1 tablespoon blackstrap molasses: 176 mgVitamin DFew plant foods naturally contain vitamin D. Getting adequate vitamin D can be challenging during the winter months, especially if you are in the Northern hemisphere. For sufficient vitamin D absorption, just 10-45 minutes of unprotected sun exposure to the face and arms can provide enough of the precursors to vitamin D to be converted into vitamin D. It may also be necessary to eat vitamin D2 fortified foods or to take a vitamin D supplement. Choose plant-sourced vitamin D2 in fortified foods and supplements (vitamin D3 is animal derived). The recommended daily intake for vitamin D is 800 IU.Vitamin K2Vitamin K plays a role in blood clotting, bone and brain health and kidney function. It is easily found in a vegan diet, provided you are eating plenty of fruits and vegetables. Vitamin K comes in two different varieties. Vitamin K1 is the primary, natural form of vitamin K obtained through plants and vitamin K2 is produced by intestinal bacteria. K2 is particularly important for its role in bone health as it helps to shuttle calcium around the body to be utilized as needed.Since bacteria produce vitamin K2 in your gut, it is important to include fermented foods in your diet to promote healthy gut flora. Vitamin K is also fat-soluble and adding a source of healthy fat when you eat vitamin K rich foods is necessary for optimal absorption. A small amount of nuts, seeds or avocado with meals should do the trick.Vitamin K Rich FoodsNaturally Fermented Foods (Sauerkraut, Kimchi, fermented Vegetables, Natto)Cruciferous Vegetables (Broccoli, Cabbage, Brussel’s Sprouts)KaleTurnipsOkraPumpkinLeafy Greens (Spinach, Chard, Kale)KiwiParsleyMenu planning overwhelming? Why not let us do the cooking for you? Perfectly balanced, whole-food-based, delicious vegan meals delivered right to your door – ready when you are. Choose your options here and order today >What About Supplements?Eating a healthy, balanced vegan diet including a wide range of foods with enough calories to support your activity level should ensure you’re getting enough protein, iron and calcium. Eating a nutrient-rich diet is important, but it is very important to include reliable sources of vitamin B12, vitamin D, and iodine in your diet. This can easily be achieved with a mix of fortified foods, vitamin B12, vitamin D2, and kelp supplements. A good vegan multivitamin will help fill cover any deficiencies, especially on those days when you may not eat as well as you should be.You shouldn’t have to take much in the way of supplements but it is always best to work with your medical professional to determine what you may need.
Flavours explode in this whipped feta dip with roasted cherry tomatoes and garlic. Served with crispbreads, crackers, sourdough bread, or whatever low-carbThe post Whipped Feta With Roasted Tomatoes & Garlic appeared first on Cooked & Loved
Diabetes is now the seventh leading cause of death and rates have tripled over the last 20 years.November is Diabetes awareness monthType 2 diabetes impacts about 30.3 million adults in the USA alone. Almost ¼ of those don’t even realize they have the condition. When considering the additional cases of pre-diabetes and metabolic syndrome, those numbers are even higher, affecting an additional 87 million Americans.While Type 1 diabetes is technically an autoimmune disease, Type 2 usually develops later in life when your body becomes resistant to insulin. Usually the development of Type 2 diabetes is attributed to poor dietary and lifestyle choices, which damages the body’s ability to process blood sugar and insulin properly, an insulin sensitivity problem. This is what we will be discussing hereImpact Of DiabetesType 2 diabetes has a slow degenerative effect on the body, taking years before it ultimately leads to death. Chronically high insulin levels cause diabetes and are a precursor to nearly all age-related diseases Diabetes is debilitating and dangerous, having serious side effects and increased risks, which include:Cancer Stroke Nerve damageKidney damageHeart attack InfertilityDepressionSexual dysfunctionDementiaAlzheimer’s diseaseLifestyle and dietary changes can dramatically reduce and even reverse many of the long-term problems associated with diabetes. Research has shown that lifestyle changes including a low-glycemic and nutrient dense diet can reverse many diabetic indicators within a very short period of time: the pancreas’ beta cells (insulin producers) reactivate, fat deposits disappear, and blood sugars normalize. The Paleo diet’s nutrient dense and low glycemic characteristics make it an excellent set of guidelines for managing diabetesA Paleo Diet For DiabetesA Paleo diet has been proven to significantly improve markers of metabolic health and insulin sensitivity. This lifestyle also reduces HbA1c (a measure of blood sugar levels over a 3-month period of time) which is a good indicator of blood sugar control. Furthermore, a Paleo diet supports weight loss and improves leptin (your satiety hormone) function. Studies have found that a Paleo diet improves insulin resistance, balances cholesterol, decreases high blood pressure, and reduces the risk of age-related illnesses. A Paleo diet focusses on nutrient-dense foods, avoiding processed ingredients, man-made oils, refined sugars, and grains, and is often, by default, lower in carbohydrate content than a traditional Western diet. Research suggests that minimizing the number of carbohydrates, while consuming more foods that are lower on the glycemic index, such as non-starchy vegetables, may help more effectively manage blood glucose levels.Several studies have been conducted to evaluate the effects of the Paleo diet on Type 2 Diabetes management, demonstrating the potential health benefits of the diet. It has been found that adhering to a Paleo diet is effective in lowering body weight and important blood markers in those struggling with diabetes. Eating a Paleo diet, even for a short period, can result in improved insulin sensitivity and lipid/cholesterol profiles.Although low-carbohydrate diets have been shown to be particularly effective for people with insulin resistance, “low-carb” in these studies can imply up to 40% carbohydrates by calories, which falls into a medium-high carbohydrate category by Paleo standards.It is true that some people do very well on a very low carbohydrate or ketogenic diet, but others might feel better with more carbohydrates, especially in the context of other lifestyle factors. Fats eaten together with a refined carbohydrate can also be problematic and poor-quality fats are legitimately dangerous: trans fats are inflammatory and do contribute to metabolic problems. However, studies have shown that a Mediterranean-type diet with lots of olive oil was actually better than a lower-fat diet for preventing Type 2 Diabetes and that in humans, saturated fat has no affect insulin sensitivity.A lower-carbohydrate (40% or lower, not necessarily super-low), higher-fat diet may be helpful for most people. This is often where many naturally fall when following a Paleo dietThere is no direct implication that carbohydrate consumption causes diabetes. It does mean that for people who are already metabolically sick, reducing their carbohydrate load can have a positive impact on their health markers.Modifications For Diabetes ManagementThe Paleo diet and lifestyle in itself is beneficial for people with diabetes. With regards to carbohydrate tolerance, the Paleo diet can be as high-carb or as low-carb as you need it to be to achieve improved blood sugar control. Although a Paleo plan can help many people manage diabetes without any special modifications, a few changes can make the diet even more powerfully therapeutic for this disease. Those changes include:Lower Carbohydrate/Sugar LoadEven when choosing Paleo foods, it helps to reduce the carbohydrates and sugar, especially in the morning or first meal of the day. Avoiding fruit-based smoothies, Paleo sweeteners, baked goods and starchy vegetables can be helpful. Instead, opt for a high protein and fat breakfast items like eggs, avocado, vegetables and well-sourced fats. Ensure smoothies contain a good quality protein and fat source and are low in sugars.Throughout the day, aim to eat a low-glycemic diet high in humanely raised animal protein, vegetables and healthy fats whilst being mindful of the sugars and carbohydrates (even the Paleo-friendly ones). Emphasize fiber-rich foods, protein, and nutrient-dense sources of fat to help prevent blood sugar and insulin spikes and keep blood sugar levels balanced throughout the day. When choosing foods higher in naturally occurring sugar or starch adding an acidic ingredient (like vinegar or lemon) or including some higher-fiber foods (like a salad of leafy greens), will support lowering the glycemic response.Pete’s Real Food delivers chef prepared meals to suit every taste and lifestyle right to your door. Create your own week of meals – choose from our many options here>Lifestyle ComponentsPaleo also focuses on lifestyle choices like movement (even gentle exercise helps improve insulin sensitivity) getting adequate sleep and managing stressIncorporating exercise and movement into the daily routine is vital. Any movement is important. Sessions do not have to be lengthy and, if possible, even short duration HIIT-style workouts have a beneficial impact on blood sugar control. Taking a walk after meals has been shown to be an effective strategy to lower the glycemic response of the meal. Read on here for more on incorporating movement into your daily life.Supplement AppropriatelyThere are also many nutritional and herbal supplements that can support insulin sensitivity. Knowing baseline nutrient levels is important: less than optimal levels of vitamin D and magnesium can impair blood glucose control and make other supplements less effective in managing diabetes. Chromium, vitamin B1, alpha-lipoic acid, cinnamon, and berberine have been shown to help support insulin sensitivity and blood sugar control BUT it is important and necessary to consult with your health care provider before adding any supplements to your routine. It is possible to manage diabetes with lifestyle interventions Choosing an ancestral or Paleo dietary approach is proven to be an effective strategy for improving blood sugar, insulin dysfunction, and outcomes those with diabetes. A Paleo diet is not a magical diabetes cure-all. The latest research into diet and diabetes does support a low to moderate-carbohydrate, nutrient-rich, fiber-rich Paleo-style diet over the standard recommendations when combined with lifestyle modifications including movement, sleep and stress reduction.Note: If you’re on insulin and/or other medications for type 2 diabetes, and you are new to a Paleo protocol, it is important to work with your health care practitioner to customize your treatment plan to your specific needs.
This is the ultimate breakfast burger stacked with grilled sausage, gooey egg, tasty cheese, spinach and my special burger sauce. It’s a fantastic combo ofThe post Ultimate Breakfast Burger With Sausage & Egg appeared first on Cooked & Loved
When summer ends, it’s time for fall produce to shine! The autumn season has many delicious seasonal vegetables and fruits, all at their tastiest and peak ripeness. The beginning of fall is the time to start making apple dishes, pumpkin soup and a medley of squash creations.Whether you prefer to hit up the locally grown section of your neighborhood supermarket, support your local farmer through a CSA program or u-pick options or visit your nearest farmer’s market for a weekly stock-up, there options are particularly abundant at this time of the yearTo discover the best of what fall has to offer in your area, our produce map will give you greater insight to keep track of what is available and in season near you. When eating locally and seasonally, be diverse and possibly try something new. Your palate may thank you.For ideas, recipes and inspiration, Chef Pete Servold's book is loaded with seasonal recipes and offers a comprehensive guide to cooking and eating with the seasons. Grab your copy here>Read on here for more on choosing local produceFall FavoritesApplesNothing says fall like a crisp, sweet-tart apple. There are over 7,500 kinds of apples grown around the world. Particular varieties work better in certain preparations. Gala, Granny Smith, and Red Delicious are best eaten raw; those in the McIntosh family, (Cortland, Empire, and Macoun), are good for both eating out of hand or making applesauce; and Jonathan, Jonagold, Pink Lady, Mutsu, and Rome do well in baked recipes as they tend to hold their shape well. Mix and match flavors and textures to achieve your ideal combination.Cut apples will oxidize quickly; a squeeze of lemon over sliced apples will prevent browning.ArugulaThis spicy green flourishes in cooler weather and is plentiful in the fall. You can even try growing it yourself because it matures quickly, typically in less than a month. Choose bright green, dry arugula with no sliminess. Store it loosely packed in a perforated plastic bag for up to a week.You can use arugula alone in salads with other mixed greens. It can also be stirred through or used to top any of your favorite stews and sauces.BeetsBeets are earthy and sweet and can be found in red, pink, orange, yellow, and white varieties. Both the root and leaves are edible, making it a versatile ingredient in dishes both raw and cooked. Roasted beets are delicious, simply rinse each bulb, wrap individually in aluminum foil, and roast in a hot oven for an hour. The leaves are delicious sautéed or in salads.When cooking, leave the skin on; it prevents the juices from bleeding out, and will slip right off after cooking. When working with beets you may want to wear gloves, as the color will stain your hands. Brussel’s SproutsThese tender, mild-flavored members of the cabbage family are a relatively recent import which were introduced into the U.S. from Europe in the early 1900s. Although Brussel’s sprouts are tender and sweet when roasted, fried, or steamed, they release their infamous sulfur aroma when overcooked. Brussel’s sprouts are delicious halved, par-boiled, and finished in a sauté pan with bacon; or shredded raw along with kale and tossed in a simple lemon vinaigrette.If you can find them, choose Brussel’s sprouts that are still on the stalk, as they stay fresh longer. Look for small sprouts, about an inch in diameter, as these are sweeter and more tender. Avoid those with yellow or damaged outer leaves.If cooking whole, slice an X into the bottom of each to help them cook more evenly.Pete’s Paleo Bacon is always in season makes everything better – get yours here >CarrotsCarrots can be found in a rainbow of colors, from traditional orange to white, yellow to purple, as well as squat, irregular shapes. Enjoy them grated raw with honey and spices for a punchy salad, roasted with orange zest and olive oil, and simmered in soups and stews. Carrot tops are edible and have a flavor similar to curly parsley; use them to garnish carrot dishes, toss into salads, or throw into soup stock to add earthy flavor.Peeling is optional and only necessary with older, thick carrots. To prepare the tops, rinse in cold water and spin or pat dry.Celery RootCelery root, or celeriac, is a knobby, pitted root vegetable related to common celery. Though not particularly beautiful, it is fantastically versatile. Its herbal flavor and crunchy texture shines when added raw to salads. When cooked, it accentuates other vegetables for complex, hearty soups and purées. Celery root is a delicious accompaniment to roasted or braised meats.Stalks can be used in broths and stocks and the leaves can be sliced thinly and used for garnish, like other fresh herbs.CranberriesThese jewels are at their peak in fall when they’re harvested from bogs. Choose hard berries with no visible brown spots. Store cranberries in perforated plastic bags in the fridge for 1-2 months, or freeze for up to a year.Cranberries work well in sauces, baked goods, or as a side to pork and poultry dishesFall is an exciting time to get back into the kitchen and spend some time taking advantage of the bounty of produce - making long-simmered stews and sauces, braising, baking, and other forms of cooking. To enjoy seasonal favorites delivered directly to your door, no hopping, prepping or cooking required, check out our Fall menu options here >ParsnipsWhile similar in taste to the carrot, the parsnip is far sweeter, especially when roasted. Parsnips were often used as a sweetener before the arrival of sugar cane in Europe. They were also considered an aphrodisiac.The most flavorful parsnips are usually small to medium in size and are ideally best stored in a root cellar. If one is unavailable, wrap parsnips, unwashed, in a plastic bag and leave them in the fridge for up to two weeks.Parsnips are perfect for flavoring winter stews, but can also be served mashed, glazed, puréed, or roasted in herbs, such as rosemary or sage. Wash before peeling, remove the ends, and slice according to whichever recipe you’re using.PearsPears are one of the few fruits that improve off the tree; pick them while still hard and allow them to ripen on the counter for a sweet, succulent addition to all sorts of fall dishes. Certain varieties of pears are high the list of favorites: Bartlett, is delicious in salads or eaten out of hand; Anjous, both red and green, have luscious white flesh that sweetens off the tree; Bosc holds up beautifully when poached in red wine; Seckel, also known as the Sugar Pear, is spicy and aromatic—a wonderful choice for a salty, crispy salad; Comice pears are succulent with a custardy texture, perfect for a simple dessert.Leave your pears on the counter for a few days to ripen at room temperature. Bartlett pears will turn yellow when ripe, while a slight softness on the stem end of other pears indicates readiness. Pears can be refrigerated to slow the ripening process.Like apples, the exposed flesh of pears will quickly oxidize and turn brown; lemon juice can help prevent browning.ShallotsShallot season is summer and fall, and fresh shallots can often be available into early winter. Shallots are part of the onion family just like leeks and garlic. They tend to have a lighter, less intense flavor than onions and are a tinge sweeter, which makes them great in sauces and salads, and for almost all recipes calling for onions.They can be stored in a cool, dark place for 1-2 months.Use shallots in anywhere as a mild, sweet substitute for onionsSweet PotatoThe sweet potato is a starchy root vegetable which is not related to the potato nor the yam (although the 2 are often confused). These tubers can vary widely in texture, color, and sugar content, from creamy to fluffy, deep orange to nearly white, with flavor profiles that bring to mind pumpkin, vanilla, and sometimes toasted nuts. Sweet potatoes are naturally sweet, making them an obvious choice for desserts, but they are equally good in savory dishes. Try them simply roasted with some great olive oil and salt, puréed, added to a soup, or baked into a gratin.Store whole sweet potatoes in a cool, dark place for up to a week. Cold temperatures will negatively affect their flavor and cause them to toughen so avoid refrigeration.Winter SquashWinter squash encompasses a wide variety of hard-skinned squashes that are best from early fall through winter. Their flesh is usually yellow to deep-orange, with a starchy consistency that turns creamy and sweet when cooked. Each variety has a unique flavor and can be used in different preparations: Acorn squash has a tender golden interior that makes a sweet, creamy purée; Butternut squash's sweet, easy-to-peel flesh works well roasted, pureed and in soups; Delicata squash has a thin, edible skin and is wonderful sliced and sautéed in a little olive oil, bacon fat or tallow; Spaghetti squash has a light flavor and texture that works perfectly as a grain free pasta alternative.Whole winter squash can be stored in a cool, dark place for several weeks. Cut, raw squash will keep, refrigerated, for a few days.To remove the skin, cut the bottom of the squash so it is level, then remove the outer layer from top to bottom with a sharp knife. Slice in half, scoop out the seeds, and cut into slices or cubes for cooking.Whatever you choose, take full advantage of all that is available this time of the year and enjoy your fall bounty!!!
If you’re looking for the best potato salad recipe that is a little different from the classic recipe, you must give this one aThe post Best Potato Salad appeared first on Cooked & Loved
This delicious and easy-to-make recipe for Thyme Lemon Garlic Mushrooms is perfect for a quick and healthy breakfast or side dish. WithThe post Garlic Mushrooms With Lemon & Thyme appeared first on Cooked & Loved
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