Keto Dieting? Here Are 10 Foods You Must Have In Your Kitchen

The ketogenic diet is a very successful weight-loss program. It utilizes high fat and low carbohydrate ingredients in order to burn fat instead of glucose. Many people are familiar with the Atkins diet, but the keto plan restricts carbs even more.Article Source

Because we are surrounded by fast food restaurants and processed meals, it can be a challenge to avoid carb-rich foods, but proper planning can help.

Plan menus and snacks at least a week ahead of time, so you aren't caught with only high carb meal choices. Research keto recipes online; there are quite a few good ones to choose from. Immerse yourself in the keto lifestyle, find your favorite recipes, and stick with them.

There are a few items that are staples of a keto diet. Be sure to have these items on hand:
Eggs - Used in omelets, quiches (yes, heavy cream is legal on keto!), hard boiled as a snack, low carb pizza crust, and more; if you like eggs, you have a great chance of success on this diet
Bacon - Do I need a reason? breakfast, salad garnish, burger topper, BLT's (no bread of course; try a BLT in a bowl, tossed in mayo)
Cream cheese - Dozens of recipes, pizza crusts, main dishes, desserts
Shredded cheese - Sprinkle over taco meat in a bowl, made into tortilla chips in the microwave, salad toppers, low-carb pizza and enchiladas
Lots of romaine and spinach - Fill up on the green veggies; have plenty on hand for a quick salad when hunger pangs hit
EZ-Sweetz liquid sweetener - Use a couple of drops in place of sugar; this artificial sweetener is the most natural and easiest to use that I've found
Cauliflower - Fresh or frozen bags you can eat this low-carb veggie by itself, tossed in olive oil and baked, mashed in fake potatoes, chopped/shredded and used in place of rice under main dishes, in low-carb and keto pizza crusts, and much more
Frozen chicken tenders - Have a large bag on hand; thaw quickly and grill, saute, mix with veggies and top with garlic sauce in a low carb flatbread, use in Chicken piccata, chicken alfredo, tacos, enchiladas, Indian Butter chicken, and more
Ground beef - Make a big burger and top with all sorts of things from cheese, to sauteed mushrooms, to grilled onions... or crumble and cook with taco seasoning and use in provolone cheese taco shells; throw in a dish with lettuce, avocado, cheese, sour cream for a tortilla-less taco salad
Almonds (plain or flavored) - these are a tasty and healthy snack; however, be sure to count them as you eat, because the carbs DO add up. Flavors include habanero, coconut, salt and vinegar and more.

The keto plan is a versatile and interesting way to lose weight, with lots of delicious food choices. Keep these 10 items stocked in your fridge, freezer, and larder, and you'll be ready to throw together some delicious keto meals and snacks at a moment's notice.


The ketogenic diet is a healthy option for anyone who wants to lose weight. Visit the Healthy Keto website, a valuable resource where keto dieters can access meal ideas and keto diet facts.

For plenty of delicious keto and low-carb recipes, keto snack ideas, resources, and advice, visit the healthyketo.com website.

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3 INCREDIBLE VEGAN BURGER RECIPES

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Beware of Fast Food Veggie Burgers

While I applaud the efforts of the fast food industry in attempting to provide vegetarian and more healthful alternatives to the crap they already sell on a daily basis, I have to point out shortcomings and defects in their attempts to provide vegetarian and healthy alternatives that sabotage or defeat the whole purpose of attempting to provide healthier and meat-less (vegetarian) products.Article Source

Is health or the wellbeing of the American people the main objective in selling vegetarian products or is it financial gain? Unfortunately for all the people who want to believe the fast food industry is coming around and becoming more health conscious, the fast food industry's objective in selling vegetarian items such as the veggie burger is strictly commercial, at least right now or presently.

Why? Because until the vegetarian items are completely lacking animal byproducts, the promoting and selling of vegetarian items is to deceive fast food consumers into believing that they have a choice in eating meatless or healthier items and products, which just isn't true

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Take McDonald's, Burger King, and the Habit for example. They all sell a veggie burger. But that veggie burger patty (if the patty itself is not entirely vegetable based) is cooked in ANIMAL LARD number one, and number two, cooked on the same grill that meat (DEAD ANIMAL FLESH) is cooked on.

All meat contains parasites and worms, and the ugliest ones that you could ever see with the human eyes. I know this personally as I have done the personal research (and have been presented research from Doctah B, Bro. Tarik, and others in the Los Angeles area) and have the nauseating photographs to show you. TOTALLY GROSS!

Some people thought they were avoiding animal byproducts by only eating French fries from the fast food restaurant, not knowing that most fast food restaurants such as McDonald's were cooking their fries in vegetable oil mixed with beef juice. That's right! McDonald's add beef juice to its cooking oil for flavor, in addition to spraying the fires with a sugar solution, freezing them and shipping them off to McDonald's franchises, and after cooking the sugar sprayed fries in beef juice (oil), sodium chloride (salt) is added and you have one of the most addictive products in America - McDonald's French fries!

Take Subway for example, a place I used to eat at often in my early vegan days and while I was in the Corporate world. I had my places to eat at and menus to choose from. However, eating out was the exception to the rule and not the rule, as I normally prepared my own lunch. But Subway was right across the street from my place of employment and the food was much lighter than the stuff sold at the more general fast food establishments.

However, as I became more spiritual and health conscious, it started to bother me eating at establishments that served vegetarian products alongside with meat or flesh products. I used to order the Veggie Max sub sandwich from Subway. But the soy based Veggie Max patty was in a container or bin next to bacon (pig's back end). This was not a far distance for the microscopic parasites and worms to crawl from the bacon bin to the veggie patty bin. Also, the veggie patty was cut in two with the same knife used to cut meat with. You see, it really doesn't matter if you're health conscious or vegan or vegetarian and the person preparing your food (or product) is not. To the fast food employee, they're just preparing another product totally oblivious to strict food sanitary preparation ethics and principles.

Another thing to point out about the Subway Veggie Max sub or sandwich is that it was (1) cooked (actually, RADIATED) in a microwave oven, (2) cooked or radiated in the same microwave oven as meat or flesh products (pork worms can't be killed in heat because of a heat-resistant shell that forms around the worm in very high temperatures, and the only substance that can penetrate or break open that shell is the hydrochloric acid of the human body).

One day while out on the town with my children here in Glendale, California, my daughter wanted some noodles or Chow Mein and I think some vegetable-fried rice or egg rolls from Panda Express, I really can't remember exactly the items, but I do remember asking the Panda Express employee to prepare an exclusively vegetarian plate - NO MEAT OR MEAT-BYPRODUCTS WHATSOEVER, i.e. vegetable-fried rice, Chow Mein, steamed vegetables, and to my utter shock, the employee honestly told me that NOTHING at Panda Express was vegetarian. Absolutely nothing! I said, "Even the vegetable-fried rice, noodles, and steamed vegetables?" He said "That's right, Sir!" With a discombobulated look on my face, the employee then told me that Panda Express pours chicken juice on all of its items. So now I'm thinking about the time when time compelled me to get something on the go and I got what I thought was completely vegetarian from Panda Express.

And of course, I've heard similar accounts from my good Vegan comrades as well. So if you want to know a thing, ask. And by all means, don't presume.

If you think those vegetarian corn dogs at Hot Dog On-A-Stick are vegetarian, think again! They contain egg whites (in the bread batter).

I also used to eat the vegetarian burritos at Baha Fresh Mexican Grill. I started getting headaches. Why? White flour tortillas cooked on the same grill as the slaughtered flesh (meat). So what did I do to cure the problem? I Left those burritos alone and I have been fine ever since.

I remember my early vegan days of 1997 and 1998 and thinking I was not eating any animal parts or byproducts whatsoever only to discover that those black beans I was eating from El Pollo Loco contained chunks of chicken. One day while eating these black beans, I noticed a strange substance in them. When I picked the substance up and closely analyzed it, I was disgusted to be holding a piece of chicken in my hand. Boy did I feel nauseated at this revelation and discovery. I had to let those beans go no matter how good they tasted. I refuse to let taste disillusion me into a state of poor health and into an early grave.

Vegetarian does not mean vegan! Vegan means "completely animal free, including dairy products and eggs," whereas vegetarian means "meat-free but not dairy/eggs-free." A vegetarian burrito at a fast food restaurant may contain cheese and sour cream (congealed cow snot or mucus). Some veggie burger patties may also contain cheese. Cheese is from an animal so how can it be animal free? While many health conscious folks and would be vegans enjoy Boca Burgers, some brands contain egg whites and cheese, so start reading the ingredient list on the box.

So although McDonald's now has a veggie burger, just know that its veggie burger is cooked in beef oil, in addition to the fact that the veggie burger is centered between two white, refined grain buns, conventionally grown iceberg lettuce (the worst lettuce to eat and the most nutritionally deficient plant to eat) and genetically engineered tomatoes (if you want lettuce and tomatoes on your veggie burger). The same thing can be said of Burger King and the Habit's veggie burgers.

However, if you're on the road or out and about in society and must make a choice to eat something that is not so insalubrious, it would be a good idea to experience around with a major fast food chain's veggie burger rather than give in to the traditional crap that has been served over the years and that you always bought and ate. However, it is better (and wiser) to seek out vegan restaurants before you actually hit the town (if you're a health conscious individual or vegan).

I know how difficult it is to be vegan (at first) and to not have vegan eateries so easily and readily accessible, especially if you live in a small town. I'm thankful that the Greater Los Angeles area and Southern California in general is loaded with vegan spots around town to get something wholesome and nutritious to eat. The same is true for other big cities around the nation such as New York City, Atlanta, San Diego, San Francisco-Oakland Bay area, etc.

If you're having trouble locating vegan eateries around the nation, contact Friends of Animals at bill@friendsofanimals.org or (203)656-1522 for a possible listing of vegan restaurants.

If you're in the Greater Los Angeles area, you may contact us at http://www.DHERBS.com for a listing of vegan (and vegetarian) restaurants.

Eating healthy is a journey, discipline, and lifestyle and does not come without challenges in the early stages. However, as you become more health conscious, you'll discover more healthy places to eat at while out on the town.

Thank you for reading! PEACE, LOVE and LIGHT!

This article was compliments of www.dherbs.com and Djehuty Ma'at-Ra, The People's Herbalist


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Will This Break or Not Break My Fast: DEEP DIVE

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Healthy Eating - Breaking the Fast - The Most Important Meal of the Day

Fasting is a term used to describe a period without consuming food. There are many times in our life where we need to fast for one reason or another. Before surgery or prior to specific blood tests we often need to stop eating for a length of time. Article Source

The most common "fast" we do happens on a daily basis. It occurs when we sleep. During this time, we usually go without food for between 5 to 10 hours.

Breakfast is recognized as the most important meal of the day because it is the time where we "Break the Fast".

It is interesting to note that the name Breakfast is made up of two words "Breaking" and "Fast". Breakfast simply means we are breaking the fast.

Skipping Breakfast is common these days with many people leading busy lifestyles. However, it's not a healthy option. Starting the day on the power of a cup of coffee alone can do more harm to our body than good.

Breakfast kick starts our body's metabolism into gear for the rest of the day. It starts the process needed to ensure the food we eat is digested properly throughout the day.

Breakfast does not need to be large. In some countries, breakfast often consists of eggs, bacon, sausage, hash brown, pancakes and coffee. This in reality is excessive and time consuming. A breakfast like this is likely to do more damage to our health.

A healthy breakfast could consist of nothing more than an apple or if time is more flexible, a bowl of fresh fruit salad.

The first morning meal is the ideal time to take any daily supplements. Powdered supplements can be mixed with freshly made juice or sprinkled over a bowl of cereal.

Cereal should be whole grain and unprocessed. Porridge, muesli or whole wheat flakes are a good option. Processed cereal contains excessive amounts of sugar, which is often more than our recommended daily healthy intake.

There are several varieties of milk available today. Grain milks are becoming increasingly popular. Oat Milk is an excellent choice for Breakfast as is Rice Milk. Soymilk is also very common. Excess consumption of Soy has been noted as causing some health issues mainly relating to hormonal activity. Small amounts should not be a problem. Consult your Doctor for more information or if you are concerned.

Some important points to remember when considering your options for breakfast.

Don't eat excessive fatty foods or processed cereal high in sugars.
Whole grain Cereal is ideal and the healthiest milk option is one of several grain milks available.
Whole grain toast is good. An old wives tale suggests warm or hot toast is easier to digest but I have read no medical evidence to support this. Remember, Breakfast literally means "Breaking the Fast". That is why it is considered the most important meal of the day.


Eric J. Smith is a qualified Horticulturalist and Permaculturalist. Eric writes about his interest in many areas of Environmental concern and brings into focus Changing Economic paradigms. Eric has a passion for Organic Gardening and Permaculture with an emphasis on the sustainable use of environmental systems.

Eric is the Administrator for Permaculture Connect and operates a Permaculture Design and Consultancy Service at Permaculture Lifestyle



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What we EAT in a DAY as Victoria's Secret Models

  


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Eating 5 A Day of Fruit and Vegetables Is No Longer Enough

You've heard the message for eating 5 a day of fruits and vegetables as part of an overall healthy diet, but few of us seem able to actually do this. In fact, most Americans get about three servings of fruits/veggies a day, even though more and more science backs up how good these foods are for our heart.

Now new research finds that the recommended five servings might be far too low... eating 8 portions a day is what's needed to really lower the risk of death from heart disease.

Recent work estimates that over 15,000 deaths each year could be prevented if all of us tried to meet the five-a-day minimum.

Data for this latest study came from examining the diet and lifestyle of over 300,000 adult subjects, aged 40 to 85 years old, in eight different European countries. The participants answered questions about diet, health, socio-economic status and lifestyle (smoking, drinking, exercise). They were followed for almost eight and a half years, during which there were just over 1,600 deaths from heart disease.

This latest research found that those who consumed at least 8 portions of fruits/veggies a day had a 22% reduced risk of death from heart disease compared to those who had a paltry three portions each day. Each added portion was associated with a 4% reduced risk of death. A portion was 80 grams - a small banana, medium apple or small carrot.

The average servings of fruits and veggies for the research subjects was five servings per day. Southern European countries came out tops in fruit and veggie eating. Italian men ate 7.5 portions each day, while Spanish women had 6.7 portions of fruits/veggies.

In Northern Europe the diets were less healthy with U.K. men eating just 4.1 servings a day; and women 4.8 portions. The Swedes were the worst in terms of fruit/veggie consumption.

Those who ate the most servings of fruit and veggies were slightly healthier overall, and this may play a role in the findings of the work. It may be that those who eat lots of fruits and veggies live an overall healthier lifestyle. Or there may be something (yet undiscovered) in these foods that helps the heart.

Living healthy overall, as well as getting enough fruits and veggies, is so important. You need to stop smoking, control high blood pressure or cholesterol, and keep yourself at a healthy weight to be making all the moves necessary to keep your body, and your heart, healthy. And while adding three more servings of fruits/veggies a day might seem daunting, adding one, for now, is certainly a goal most of us can achieve.

The guiding message from the research is that eating fruits and veggies is good for your heart, and your whole body. Eating 5 a day of these tasty treats should really be considered the starting point - a minimum that all of us should reach each day.

FREE Bonus Secret Health Reports - For a limited time you can grab 5 FREE essential health reports from Daily Health Bulletin and click the link now to discover more about the importance of eating 5 a day and how a diet full of fruits and vegetables can benefit your health.

Article Source: http://EzineArticles.com/6019370

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WHAT YOU SHOULD BE EATING FOR BREAKFAST...EVERYDAY!

      

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5 Great Healthy Breakfast Tips

It is very important that you eat a healthy breakfast for maintaining health, energy and for weight loss. The key to eating a healthy breakfast and still achieving a weight loss, is to choose your food wisely. See our 5 tips to help you get the day off to a healthy start.Article Source

1 Make Sure You Eat Breakfast

Breakfast is the most important meal of the day and one that you should never consider skipping. A healthy breakfast is the meal that will kick-start your metabolism and get your body burning calories, skip it and all you are doing by skipping it is sabotaging your weight loss plans. You may think that it is a good idea to save on calories by not eating breakfast, but all you are doing is making it more likely that you will need to snack later on.

2 Beware of Hidden Sugar

Many breakfast cereals are not as healthy as they first appear and are in fact laden with sugar. Instead of achieving a weight loss, a breakfast full of sugar can lead to weight gain and energy spikes that can leave you feeling tired and lethargic by lunch time. Check the sugar content of your cereals carefully.

3 Go Steady with Fruit Juice

Although it is good for you, fruit juice is high in calories and can really hinder weight loss. The sugar in fruit juice can cause an energy spike, so keep to a small glass, just to get the benefit of the vitamins and drink water or green tea to hydrate you for the day. Drinking more water has the added benefit of helping you to feel fuller and avoid snacking and green tea has a whole host of super healthy benefits. One fabulous benefit of drinking green tea is that it can help you to lose weight. We highly recommend Tava Tea as the very best of green teas at it has an exclusive blend of three of the best green teas that you will find.

4 Start the Day Well

Breakfast is the meal that is going to set the tone for your day. Make it a super healthy breakfast and you'll feel more motivated to continue eating healthily throughout the day. Avoid having fast food or fried breakfasts, but choose something with vitamins and protein that will give you energy for the day ahead.

5 Think Super-Foods

Super-foods are ingredients known to greatly decrease your risk of developing a range of diseases. Thankfully, many of these are perfect for breakfast. Here are a few suggestions which will get your day off to a healthy start, bananas, oats, green tea, yoghurt (fat-free), egg, berries, nuts and seeds. Even if you only have a small amount of these ingredients, it's a good way to make sure you get something healthy into the start of every day.

If you struggle to have time to eat breakfast or you don't normally feel hungry first thing, plan ahead. Make it easy by preparing your healthy breakfast the night before so it is ready for you, or pack it up to take out with you to eat later in the mornings to focus on other things, but you will still be psychologically prepared to eat. That way you'll still have time in Make sure though that you eat a healthy breakfast within an hour of getting up. This get some fuel into you early on in the day and will give your metabolism the boost it needs.

If you feel you would like a healthy supplement to boost your breakfast take a look at our super antioxidants, Pure Acai Berry Max and Ultimate Maqui Berry and find out how to increase the value of your breakfast.

Dani Mills is the author of [http://www.weightlossanddietpills.co.uk]

Visit the site to find more information on Tava Tea [http://www.weightlossanddietpills.co.uk/tava-tea-lose-weight-easily/] and other products to help with weight loss.


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16/8 and OMAD, should you fast every day? Discussion with Thomas Delauer

5 things you should never do when intermittent fasting

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Intermittent Fasting and the Paleo Diet

You may have heard of caloric restriction in order to prolong our lives, but did you know that a healthier alternative exists in the form of intermittent fasting? Intermittent fasting is a great way to continue making gains after you've had some initial weight loss with the Paleo diet.

Let's go over some of the benefits.

Intermittent fasting (IF) increases your fat metabolism. As long as you keep your fast to a reasonable limit, say 24-36 hours your metabolism speeds up, and it will burn more fats cells as you have trained it to with the Paleo Diet. Intermittent fasting won't decrease your muscle mass like caloric restriction. Caloric restriction has a more deleterious effect when it comes to your skeletal muscle, compared to intermittent fasting. Intermittent fasting helps remove waste material. Autophagy is a process where waste material is removed from your cells, and this process is initiated by fasting.

Often, people tend to use IF once a week due to complications with jobs, school, and eating social with others; but you may choose to do it up to 3 times a week, or smaller sessions everyday. It is best for each person to decide what works for their body through trial-and-error. The key is to start off slow so you don't make an early determination that it is too difficult to handle. One method is eat breakfast one day, and then not eat again until breakfast the next day, or choose another meal to do this with as you please.

Not to mention, there are other benefits of IF. Some of these benefits include protection from Alzheimer's disease through the increased production of BDNF (brain-derived neurotropic factor),lowering of cholesterol levels and triglycerides, increased insulin sensitivity, and increased longevity. Other more anecdotal benefits include mental clarity and stronger resistance to stress.

The discovery of longevity benefits arises from a study conducted on rats where they were subjected to periods of IF for 24 hours, and a determination was made that their lives were prolonged without effecting the development of their bodies and organs.

An interesting side effect for those Paleo dieters who take interest in weightlifting and exercise is that intermittent fasting can lead to an increase in growth hormone, especially in men. Growth hormone has many benefits for adults including increased muscle mass and effects on the skin which help produce a look of youth. Don't worry about it affecting your workouts either, studies on athletes who trained during periods of fasting have shown that it has little to no effect on their performance. In some cases, it can improve the metabolic balance of athletes to better break down body fat instead of muscle.


I'm Nick Taylor the author (and cook) at PaleoLunch.org. I fill my site with informative articles about losing weight while still eating tasty meals. Click here to check out some more of my articles on intermittent fasting, the paleo diet, along with recipes and more.

Article Source: http://EzineArticles.com/7352408


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Best Recovery Smoothie! | Recipe + Ingredient Breakdown

  

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Post Workout Nutrition - 5 Post Workout Smoothie Recipes

You have just had a great workout and now you need to replenish your body with something nutritious and delicious. The post workout meal or snack can be crucial to your workout goals, whether that is to gain or lose weight. After a workout your body craves nutrients to help repair and feed your muscles. By adding this to your post workout routine you may be able to achieve better results from your workout. The reason is because you have just used up your muscle glycogen and the muscles are torn a bit. You need to feed your muscles with a combination of protein and carbohydrates. These are my top 5 favorite post workout smoothies. You can use these as a post workout snack or as a regular snack during the day as well.

1) Chocolate Banana Wonder
Ingredients
- 1 frozen Banana
- 1 Scoop Chocolate Protein Powder
- 1 tablespoon Peanut Butter
- 1 cup water
Blend all ingredients until smooth. You can add water if needed to reach desired consistency.

2) Berry Blend
Ingredients
- Half of a cup frozen strawberries
- Half of a cup frozen blueberries
- 1 Scoop Vanilla Protein Powder
- 1 tsp. Benefiber
- 1 cup water
Blend all ingredients until smooth. You can add water if needed to reach desired consistency.

3) Strawberry Banana
Ingredients
- 1 frozen banana
- 3/4 cup frozen strawberries
- 1 Scoop Vanilla Protein Powder
- 1 cup water
Blend all ingredients until smooth. You can add water if needed to reach desired consistency

4) Purple Powerhouse
Ingredients
- 1/2 cup frozen blueberries
- 1/2 cup blackberries
- 1 Scoop Vanilla Protein Powder
- 1 cup water
Blend all ingredients until smooth. You can add water if needed to reach desired consistency.

5) Raspberry
Ingredients
- 1 cup frozen raspberries
- 1 Scoop Vanilla Protein Powder
- 1 tsp. Benefiber
- 1 cup water
Blend all ingredients until smooth. You can add water if needed to reach desired consistency.

It is a good idea to keep your smoothies in the 250-350 calorie range, so you do not add any unwanted calories to your diet, especially if you are trying to lose weight.

Article Source: http://EzineArticles.com/3236102



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Salt: Are you getting Enough? (More Sodium & Health)

      
Resource:
The Salt Fix Book

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