With 120 cholesterol lowering meals to choose from, these cholesterol diet recipes are an easy and delicious way to boost your heart health!
IInterested in learning more about The Galveston Diet? This post includes a list of foods to eat and avoid plus 10 delicious recipes!
Salmon is a perfect protein on the Mediterranean diet and this recipe is simple, easy, and delicious!
If you've ever been confused about what to eat because of your Hashimoto's then this is the article for you. I'm going to take away the guessing game that is your diet... Reduce your stress
Interested in trying the keto diet but don’t know where to start? We’ve created a simple and approachable beginner’s guide to the keto diet. The body can run on two energy sources: glucose (which comes from carbs) or fat. The keto diet eliminates glucose so that the body is running on and burning fat. The metabolic state in which the body is running on fat as opposed to glucose is called ketosis. Ketosis is when the body breaks down fatty acids to produce ketones in the liver. Ketones can supply energy to both the body and the brain. People use the keto diet to lose weight and improve overall health. Research shows that the keto diet can improve health conditions like Type 2 diabetes and to lower blood pressure. Whether your goal is to improve a specific health condition or to gain specific health benefits such as weight loss, there are many successes you can take away from the keto diet when executed correctly. The keto diet is a low carb, high-fat diet. On the keto diet your carb intake will be limited and you will fill up on fats like meat, fish, eggs, nuts, and healthy oils. Remember to always talk to your doctor before starting a new diet. Keep reading to see the basic rules of the Keto Diet. Keto Rules 1. Cut out the carbs. Consume under 25 net carbs per day (total carbs minus fiber). This is going to equate to 5% of your daily food intake. Avoid any type of food that is high in carbs. This includes any sort of bean or grain as well as the more obvious starchy foods like bread and pasta. Keep reading to find some of our go-to bread and pasta alternatives. 2. Eat high quality protein. Keep your protein intake to 25% of your daily calories. High amounts of protein can be converted into glucose. Some examples of protein sources include seafood, meat, poultry, eggs, yogurt, and cottage cheese. Our Mini Beef Sticks offer the perfect macronutrient balance of protein (3g), fat (4g), and carbs (0g) 3. Go heavy on the fats. Your main source of fuel should be fats. This is going to equate to 75% of your daily food intake. Some examples of fats to incorporate into your diet are butter, peanut butter, nuts, seeds, MCT oil, cheese, olives, full fat mayo, olive oil, coconut oil, vegetable oil, avocado oil, ghee, heavy cream, and avocado. Because of the high fat content of this diet, it generally isn't necessary to count your calories. The increase in fat is going to decrease your hunger and make you fuller for longer periods of time. 4. Hydrate, hydrate, hydrate. When you first reach ketosis it is not uncommon to experience negative side effects also known as the keto flu. These side effects can range from bad breath, to nausea, to fatigue, brain fog, and even constipation. Combat the keto flu by drinking plenty of water and avoiding intense exercise. Keto-friendly electrolyte powder is a great way to make sure you're adding electrolytes. It also combats water boredom. 5. Stick to simple beverages. Avoid sugary drinks like fruit juice. Stick to sugar-free coffee, unsweetened tea, nut milks, and if you really want to play it safe, water is your friend. If you are craving sugary drinks, look for sugar alcohols like stevia that satisfy your sweet tooth while still allowing you to stick to your diet. 6. Avoid starchy vegetables. When it comes to vegetables, avoid the starchy kinds like corn, potatoes, sweet potatoes, green peas, beets, butternut squash, and carrots. Instead reach for non-starchy vegetables. Non-starchy vegetables contain less sugar and more fiber, which will help you get to ketosis faster. Some examples of non-starchy, low-carb vegetables include arugula, black olives, purple cabbage, asparagus, brussel sprouts, celery, and red peppers. 7. Avoid starchy fruits. When people think about fruit, their mind doesn't necessarily jump to carbs. But make no mistake, carbs from fruit can definitely sneak up on you while trying to maintain ketosis. Apply the same logic to fruit as we just did to vegetables to limit your carbohydrate intake. Avoid high-carb fruits. Some high-carb fruits to avoid include bananas, apples, grapes, mangoes, and raisins. Instead, opt for low-carb options like watermelon, cantaloupe, strawberries, raspberries, and blackberries. Check out our keto friendly guide for fruits and veggies. 8. Keep your food consumption to an 8 hour window. Incorporate intermittent fasting aka limiting your food consumption to an 8 hour window. This will allow you to get to ketosis faster. According to Healthline it typically takes around 2-4 days to reach ketosis. However, for some people it can take more than a week. Intermittent fasting will help with any potential delays. 9. Check your ketone levels to make sure you’re in ketosis. Who wants to load up on fat without being sure that they have actually reached ketosis? When in doubt, purchase Keto Test Strips. This will allow you to know within seconds if there are ketones in your bloodstream. 10. There are keto-friendly alternatives for almost all types of foods. Don’t feel like you have to restrict yourself! Just because you’re on the keto diet doesn't mean that you can’t make traditionally carb heavy items like bread, pasta, and pancakes with alternative ingredients that allow you to stay within your macros. Keto-Friendly Recipes Keto Bread Keto Oatmeal Keto Pancakes Keto Pasta Keto Chocolate Cake Keto Chocolate Chip Cookies Keto Crack Chicken Bottom Line If you are looking for an efficient way to lose weight and burn fat, the keto diet is a great option. Rather than thinking about it as a scary and prohibiting diet, remember that you can actually eat a lot of great things and that it is truly easier to follow than you might think. Incorporate your favorite foods and have fun with it! If done correctly, you will be sure to hit your weight loss goals. And don’t forget, it’s not recommended to do this diet over the long term, 6 months max. Headed to the grocery store and don’t know where to start? Check out our complete keto grocery list to simplify your shopping experience! Lastly, if you’re going keto, we can assume that you’re going to need delicious, yet easy and portable snacks. Don’t forget about our absolutely fantastic sugar-free keto beef jerky. Happy Chomping!
I'm hoping that by sharing this collection of lectin free recipes to get you started, you'll be able to have a great foundation to start experimenting with recipes of your own.
The Paleo diet is a nutrient-dense, whole foods diet based on eating a variety of meat, seafood, eggs, vegetables, fruits, nuts, and seeds. Learn more!
Preventing inflammation, and the associated health problems, can be simple when you follow an anti-inflammatory diet. Here are 15 foods to avoid and why!
Every cell in the body depends on thyroid hormones for regulation of their metabolism. So if your thyroid is sick, your entire body will suffer. Learn about the 7 foods that are detrimental to your thyroid and the science behind WHY they're causing thyroid diseases like Hashimoto's and hypothyroidism.
What is amaranth and its nutritional benefits? Plus, how to use and cook amaranth if you want to eat it.
Follow along as I do The Plant Paradox 30-Day Challenge--a 30 day plan following Dr. Steven Gundry's lectin-free Plant Paradox diet.
This post shares a free 14 day carnivore diet meal plan, including a printable PDF that you can use to help you succeed on the carnivore diet.
Learn what to include in a perimenopause diet plan for weight loss, mood swings, hot flashes and more. Includes food list and printable pdf.
The complete guide to the Authentic Mediterranean Diet includes everything you need to get you started: meal plans, recipes, shopping lists and more.
Having digestive troubles? Our FODMAP diet beginners guide gives you a dietitian’s expert advice to fine tune your diet and alleviate digestive stress.
The 14 Day Diet has been created after over a decade of research, personal experimentation and experimenting with hundreds of clients in person and thousands more through our website and Online training. When you follow The 14 Day Diet for just 14 days you’ll see amazing benefits in how your body looks and feels. Plus…
A well-balanced cardiac diet can support your heart health by providing essential nutrients while also being delicious and satisfying.
How to eat to reduce inflammation in the body fast by adopting an anti-inflammatory diet! Your eating habits are a great place to start!
Add these to the weekly dinner rotation, and you won't be sorry.
This is coming from someone with programs in many diet categories: keto, intermittent fasting, - Carb cycling involves varying your carb intake over time.
A round-up of easy healthy acid-reflux friendly dinner recipes to keep you eating well with a happy stomach every night of the week!
For an easy weeknight dinner, look no further than this garlic sesame tofu! It's so easy to make, requires only 10 minutes of prep time and is completely vegan and gluten free.
Are Stomach Parasites Causing Your Fatigue? You might wonder why I'm including an article on stomach parasites symptoms in a website about chronic fatigue
25 Low FODMAP Diet dinner recipes - nearly a month's worth of dinner ideas to help you figure out what to make for dinner.
These elimination diet recipes can help identify food intolerances and sensitivities. Follow this meal plan to eat healthier and feel better.
Learn about the foods that increase fertility for women trying to conceive naturally. These foods may get you pregnant faster and have a healthy pregnancy.
New to the ketogenic diet? Check out this 21-day vegetarian keto meal plan for weight loss, with 80+ breakfast, lunch, dinner, and snack recipes, including fat bombs, Indian dishes, zucchini noodles, spaghetti squash, soups, simple crockpot recipes, dairy-free options…and more!
Try my top 9 juicing recipes perfect for beginners! Explore easy, healthy, and nutritious options to kickstart your wellness journey.
Typically, Ezekiel Bread is made using sprouted beans. However, this recipe uses ground beans. The main reason for this unique twist is that it adds simplicity and vastly shortens the process without sacrificing flavor.It can take up to 5 days to sprout beans. However, grinding whole beans will take less than an hour.Ezekiel Bread contains different ingredients and the most important and most common are the grains and beans. Spelt flour is also commonly used in making Ezekiel bread.Tip: It makes great French Toast.This recipe was written by Narandradath Jaikaran, a bakery consultant with over 20 years of experience and presented by Evelina Melnikova, a Pastry Chef with over 8 years of experience.
The liver is one of the most important organs in the body, and one of the least underappreciated by the majority of people. Your liver...
Making your own homemade electrolyte drink is quick, naturally refreshing and much healthier – without all of the store-bought additives.
This Mujadara is super easy to make with simple ingredients that you might already have on hand. It is full of flavor, packed with the right texture and naturally vegan.
Learn What Foods to Avoid (and how to spot them) When on a Gluten Free Diet Learn what gluten is, what it's in, various words that mean "gluten," and a list of foods that contain gluten. Download a free list of what to lookout for on nutrition labels, and which foods tend to contain gluten.
This is a grocery and meal guide for what to eat during a Crohn's flare (or colitis flare). Mostly Autoimmune Paleo and Specific Carbohydrate Diet.
This 30-Minute Baked Tofu recipe is my favorite way to make tofu! It's ultra-easy, totally customizable with your favorite seasonings, and surprisingly crispy and delicious.
When you plan a detox, two things are always discouraging - the amount of time it takes for the plan to work, and the hunger pangs that follow the detox/diet program. But, looking at the bright side, they
Golden, crispy, salty, crunchy chickpeas are delicious on salads or soups, paired with roasted veggies, or as a topper to a grain bowl. Here's how to make them.
Just 20 minutes to make, and only 7 ingredients, this is by far the quickest and easiest seitan recipe ever!! This vegan chicken alternative is simple to whip up and perfect to add to any meal. Crispy crunchy on the outside, and tender chewy in the middle. The perfect meaty texture to amp up any vegan meal! If you are new to making seitan this is the perfect recipe for beginners to try.
