Macronutrients provide the body with energy and allow it to function in day-to-day life. Here is a look at why they are so important.

30 Grams of Protein Cheat Sheet + recipes & tips to help you boost metabolism, balance blood sugar & optimize fertility + hormone balance.

"Cheat sheets" always helped me in school. Being a visual learner, they were a quick and easy way to memorize a lot of information in a short amount of time. Here are a list of my favorite

Want to feel better and more balanced?

We've all grown up being told to take our vitamins, and many of us currently take multivitamins as well. We know that vitamins are healthy... but do we actually know why we need each vitamin?

See the full post on Lemon8

This list covers plant-based sources of carbohydrates, proteins and fats and may be useful for anyone following a flexible dieting approach to eating.

Get a free printable macro food list! If you're looking for a macro friendly grocery list you can print out right now, this is it!

Get a cheat sheet for the simple food swaps you can make on a low FODMAP diet to get improvement of your digestive problems.

A practical Pandas Cheat Sheet: Data Cleaning useful for everyday working with data. This Pandas cheat sheet contains ready-to-use codes and steps for data cleaning. The cheat sheet aggregate the most common operations used in Pandas for: analyzing, fixing, removing - incorrect, duplicate or wrong data. This cheat sheet will act as a guide for data science beginners and help them with various fundamentals of data cleaning. Experienced users can use it as a quick reference. * Data Cleaning

If you’ve landed on this blog, chances are you’ve been following Petronella and me over on Instagram and you’re intrigued by The Human Being Diet. The blog below is designed to be a little support to people following the plan. The Human Being Diet is scientific, and it is really really important that you read the book BEFORE you start this plan. It is crucial that you understand why you are eating and drinking what Petronella recommends.The book includes everything you need to get started, it is a complete plan to a new and healthier life. I have been following this plan for years (see here on the blog before ) and I swear by it. I’ve also seen friends have incredible results. So if you're interested in giving The Human Being Diet a go, here is my crib sheet for the first 16 days of Petronella’s plan! Hopefully my pointers will help make the journey a bit easier for you. Petronella’s The Human Being Diet can be purchased from Amazon here and on Petronella's website here and join us every week for Instagram Live on Tuesday at 2pm for a check in. My The Human Being Diet Crib Sheet Donna Ida in Kate The High Top Patch Pocket Relaxed Leg in High Summer White The first two days For the first two days I make a vegetable stew of leafy greens and add curry powder and turmeric for flavour. I eat a bowl of this three times a day with a black coffee chaser. It’s super simple! Petronella's recipe for vegetable soup is here. Half an hour before you eat breakfast on the first day take a dose of Epsom Salts, which is 4 teaspoons of Epsom Salts in warm water. Drink this quickly and wash down with fresh water. You should have a complete clear out over the next couple of hours. If you don’t, repeat half an hour before lunch. If you still don’t go, repeat the following morning (not for a third time in the evening in case you don’t sleep). It should work on the first go though. This is what I eat daily, it works and I keep it super simple! All weights below are the raw/uncooked weight. My Breakfast 1 egg poached in water 100g vegetables which can be a mix of e.g. mushrooms, courgette, cauliflower, onion, spinach – no root vegetables. 1 apple. You can just eat the apple or what I do is poach it in a little water with a few shakes of cinnamon. It is amazing! Black tea or coffee Donna Ida in Kate The High Top Patch Pocket Relaxed Leg in Greased Lightning My Lunch 120g chicken or mince/beef, salmon or any white fish, turkey or pork with the fat trimmed off 120g vegetables or salad which can be a mix of mushrooms, courgette, cauliflower, onion, lettuce, cucumber. All leafy green veg. You can also include 2 x cherry tomatoes here in the 120g weight. Cherry toms are technically a fruit so only have 2 max and only once a day. Black tea or coffee My Dinner 120g chicken or mince/beef, salmon or any white fish, turkey or pork with the fat trimmed off 120g vegetables or salad which can be a mix of mushrooms, courgette, cauliflower, onion, lettuce, cucumber. All leafy green veg. Black tea or coffee Donna Ida in Kate The High Top Patch Pocket Relaxed Leg in Can I Be You? Note... I like to stay in what I call 'Phase 2' with oil so I often have 120g of veg/salad with a tin of tuna in olive oil for lunch. The tins are 92g each so you need one and a bit, it’s important to have 120g of protein to burn fat!The other thing I have if I am in a rush or busy is 70gms of Manchego which is a sheep’s cheese. I add that to the 120g veg/salad at lunch or dinner. It’s a good fallback if you are busy but remember the cheese is higher in fat and lower in protein than the meat/fish options so don’t do it too often. The Human Being Diet rules No oil in the first 16 days, cook food in water only Eat within one hour of getting up The first bite of each meal must be protein Finish eating within one hour Flavour food with fresh, frozen or dried herbs only, powders can also be used, curry powder, turmeric etc. Nothing from a jar or bottle. Fresh garlic, chilli and ginger can also be used. Allow at least 5 hours in between each meal Do not eat after 9pm After the 16 days I eat exactly the same foods each day that I have been eating in the first 16 days except I will add one tablespoon of olive oil (only) to each meal. You can cook with it or drizzle it over salad. Take a look at my husband, Bobby Dazzler's The Human Being Diet Recipes here and read the book! Saturday evening cheat meals You can have a cheat meal once a week and I do it on a Saturday evening (after the 16 days are completed). You can have whatever you want but be careful if you are a sugar addict like me, once you get the taste of it even once a week it really fires up the sugar monster again. It’s also important to always make sure your first bite of food is protein even on your cheat meal. When my friend Claire did this she lost about 30kgs and she kept her cheat meal to a Saturday evening – I think it really helps you get through the weekend. Sunday morning cleanse I take one dose of salts every Sunday morning half an hour before breakfast. I like to have a good clear out once a week and this is the day that works for me (I used to do this every Sunday, but I don’t currently). Donna Ida in Angie The Military Relaxed Jumpsuit in Briar Rose Magnesium After breakfast and dinner I take 4 magnesium tablets, this isn’t part of the programme it is just what I do. It is very important that you keep pooing every day. Take note of it and if you are not going to the loo at least once a day increase the dose. I take Solgar Magnesium Citrate 400mgs. Here is an important point. A lot of people would get diarrhoea on this dose and that’s not what we want! If we poop out our meals before we’ve properly digested them we’re likely to be more hungry – I’d say if you get constipated, if you’re not going every day, take 400mg magnesium citrate and increase/decrease as needed. You will get to know what it is that your body needs but a good healthy constitution is ideal! Water I drink 3 litres of water per day. Drink as much as you can in the morning so that peeing doesn’t keep you up at night. As soon as you wake up drink half a litre straight away. Sleep You will burn the most amount of fat while you are sleeping. Make sure you sleep for eight hours each night. Where to buy products Cascara - order here Magnesium with B6 - order here Magnesium Citrate - order here Astaxanthin - order here - not for the diet but great for skin - take 4! Epsom salts - order here Donna Ida in Angie The Military Relaxed Jumpsuit in Sky's The Limit Petronella originally recommended these to me: Betaine HCL – for bloating or sluggish digestion, and/or poor nails or hair (do not take this if you have or suspect you have a stomach ulcer). Start with 1 at the beginning of each meal and if that feels okay and you don’t get a warm or burning feeling in your stomach (under your ribs) take 2 at the next meal and if that still feels okay continue with 2 per meal and 3 with treat meals. Zinc – signs of low zinc include white spots on the nails, stretch marks – take 1 with food in the evening, but if you take the Biocare Multi you don't need to take extra zinc. Fish oil – take 2 with breakfast – fish oil counters inflammation and is good for stress, skin and immunity – this is a good one as it contains high levels of DHA for brain and eye health. Vitamin C - for skin and immune system and to counteract stress – 1 with breakfast and 1 with dinner. This is a great multi vitamin/mineral to cover your bases, 2 with breakfast and 1 with lunch. B complex for stress, energy and overall health – 1 with breakfast. Vitamin D with A, E and K – 1 with breakfast. About the author Petronella Ravenshear Petronella Ravenshear is a nutrition expert based in Chelsea, London and author of The Human Being Diet, which promotes 'feasting and fasting', allowing individuals to take control of their diet to reset their body and unlock boundless energy in the process. Questions... If you have any questions, please message us on Instagram! Follow @donnaida here and @thepetronelladiet here #TheHumanBeingDiet. You can order your copy of The Human Being Diet on Amazon here.

Learn the quick and easy way to build a balanced, healthy plate of food with our macro cheat sheet, packed full of example foods and meals.

Become the ultimate host with Charcuterie Cheat Sheets! Our 12"x18" reusable template is a road map for snacks, making it a handy shopping list for your next party. Easily clean with a damp towel and refer to the photo for mouth-watering inspiration.

My Instant Pot Cooking Times Cheat Sheet is a must-have for Instant Pot users! Get this free reference guide as a printable PDF or save it on mobile.

This visually appealing high-protein food list is designed for those looking to build muscle or maintain a low-carb lifestyle. Use this handy guide for meal planning and grocery shopping to support your fitness goals and nourish your body with protein-rich, low-carb options! 🥩💪 After purchase, you'll have instant access to a printable PDF. Download and print your copy! ★ What You Receive ★ -------------------------------- - 2-Page Printable Food Chart PDF for letter format (8.5 x 11) - 2-Page Printable Food Chart PDF for A4 format - 2x High-quality image (24x30”) for big print -------------------------------- ➤ THIS IS A DIGITAL DOWNLOAD. No physical product will be sent. ➤ This item is not for commercial use. Do not resell or redistribute. ➤ If you have any questions about this item, just hit the "message seller" button and I will get right back to you! We'd love to hear your feedback, so please leave a review and let us know what you think! ***This food list is intended for informational purposes only and does not replace professional medical advice. Always consult with a healthcare provider or registered dietitian before making significant changes to your diet.*** ────────────────────── HOW TO DOWNLOAD ────────────────────── 2 ways: 1. Download Link sent to your Etsy-registered email ➤ Make sure to check your Spam or Junk inbox too. 2. Download from Etsy Account ➤ Sign in to Etsy.com and go to Your account. ➤ Go to "Purchases and reviews". ➤ Next to the order, select Download Files. This goes to the Downloads page for all the files attached to your order. IMPORTANT! You can't download a digital purchase through the Etsy app at this time. To download a digital file, please sign in to Etsy on your mobile browser or computer.

Whole30 defines what you can and cannot eat (similar to the Paleo diet). This cheat sheet summarizes everything you need to know to live a healthier life.

Find out the exact times and temperatures for your favorite foods in our free printable Air Fryer cooking times cheat sheet.

When we hear things like “cycle syncing” or “seed cycling” it’s easy to get overwhelmed, and in my opinion, it is sometimes made way more complex than it needs to be. So, in the name of trying to keep things simple, I’m going to keep this post short, sweet, and to the point. What it […]

Use this Instant Pot Cooking Times Cheat Sheet to pressure cook beef, chicken, pork, grains and beans perfectly in your Instant Pot, Ninja Foodie or other pressure cooking device. Keep this printable handy or tape it to the inside of a kitchen cabinet as a reference the next time you are ready to make aContinue Reading

New to ketosis? Learn about acceptable foods to eat on the Healthy KetoTM diet with this printable Ketogenic Diet Plan Food List Cheat Sheet.

Get your Free Cravings Crusher Cheat Sheet by Lady Boss Kaelin Poulin

Skip the messy process of frying eggplant and bake it on a sheet pan instead. The thick slices get the same crisp exterior and soft interior, but you'll use a lot less oil.

If you’ve landed on this blog, chances are you’ve been following Petronella and me over on Instagram and you’re intrigued by The Human Being Diet. The blog below is designed to be a little support to people following the plan. The Human Being Diet is scientific, and it is really really important that you read the book BEFORE you start this plan. It is crucial that you understand why you are eating and drinking what Petronella recommends.The book includes everything you need to get started, it is a complete plan to a new and healthier life. I have been following this plan for years (see here on the blog before ) and I swear by it. I’ve also seen friends have incredible results. So if you're interested in giving The Human Being Diet a go, here is my crib sheet for the first 16 days of Petronella’s plan! Hopefully my pointers will help make the journey a bit easier for you. Petronella’s The Human Being Diet can be purchased from Amazon here and on Petronella's website here and join us every week for Instagram Live on Tuesday at 2pm for a check in. My The Human Being Diet Crib Sheet Donna Ida in Kate The High Top Patch Pocket Relaxed Leg in High Summer White The first two days For the first two days I make a vegetable stew of leafy greens and add curry powder and turmeric for flavour. I eat a bowl of this three times a day with a black coffee chaser. It’s super simple! Petronella's recipe for vegetable soup is here. Half an hour before you eat breakfast on the first day take a dose of Epsom Salts, which is 4 teaspoons of Epsom Salts in warm water. Drink this quickly and wash down with fresh water. You should have a complete clear out over the next couple of hours. If you don’t, repeat half an hour before lunch. If you still don’t go, repeat the following morning (not for a third time in the evening in case you don’t sleep). It should work on the first go though. This is what I eat daily, it works and I keep it super simple! All weights below are the raw/uncooked weight. My Breakfast 1 egg poached in water 100g vegetables which can be a mix of e.g. mushrooms, courgette, cauliflower, onion, spinach – no root vegetables. 1 apple. You can just eat the apple or what I do is poach it in a little water with a few shakes of cinnamon. It is amazing! Black tea or coffee Donna Ida in Kate The High Top Patch Pocket Relaxed Leg in Greased Lightning My Lunch 120g chicken or mince/beef, salmon or any white fish, turkey or pork with the fat trimmed off 120g vegetables or salad which can be a mix of mushrooms, courgette, cauliflower, onion, lettuce, cucumber. All leafy green veg. You can also include 2 x cherry tomatoes here in the 120g weight. Cherry toms are technically a fruit so only have 2 max and only once a day. Black tea or coffee My Dinner 120g chicken or mince/beef, salmon or any white fish, turkey or pork with the fat trimmed off 120g vegetables or salad which can be a mix of mushrooms, courgette, cauliflower, onion, lettuce, cucumber. All leafy green veg. Black tea or coffee Donna Ida in Kate The High Top Patch Pocket Relaxed Leg in Can I Be You? Note... I like to stay in what I call 'Phase 2' with oil so I often have 120g of veg/salad with a tin of tuna in olive oil for lunch. The tins are 92g each so you need one and a bit, it’s important to have 120g of protein to burn fat!The other thing I have if I am in a rush or busy is 70gms of Manchego which is a sheep’s cheese. I add that to the 120g veg/salad at lunch or dinner. It’s a good fallback if you are busy but remember the cheese is higher in fat and lower in protein than the meat/fish options so don’t do it too often. The Human Being Diet rules No oil in the first 16 days, cook food in water only Eat within one hour of getting up The first bite of each meal must be protein Finish eating within one hour Flavour food with fresh, frozen or dried herbs only, powders can also be used, curry powder, turmeric etc. Nothing from a jar or bottle. Fresh garlic, chilli and ginger can also be used. Allow at least 5 hours in between each meal Do not eat after 9pm After the 16 days I eat exactly the same foods each day that I have been eating in the first 16 days except I will add one tablespoon of olive oil (only) to each meal. You can cook with it or drizzle it over salad. Take a look at my husband, Bobby Dazzler's The Human Being Diet Recipes here and read the book! Saturday evening cheat meals You can have a cheat meal once a week and I do it on a Saturday evening (after the 16 days are completed). You can have whatever you want but be careful if you are a sugar addict like me, once you get the taste of it even once a week it really fires up the sugar monster again. It’s also important to always make sure your first bite of food is protein even on your cheat meal. When my friend Claire did this she lost about 30kgs and she kept her cheat meal to a Saturday evening – I think it really helps you get through the weekend. Sunday morning cleanse I take one dose of salts every Sunday morning half an hour before breakfast. I like to have a good clear out once a week and this is the day that works for me (I used to do this every Sunday, but I don’t currently). Donna Ida in Angie The Military Relaxed Jumpsuit in Briar Rose Magnesium After breakfast and dinner I take 4 magnesium tablets, this isn’t part of the programme it is just what I do. It is very important that you keep pooing every day. Take note of it and if you are not going to the loo at least once a day increase the dose. I take Solgar Magnesium Citrate 400mgs. Here is an important point. A lot of people would get diarrhoea on this dose and that’s not what we want! If we poop out our meals before we’ve properly digested them we’re likely to be more hungry – I’d say if you get constipated, if you’re not going every day, take 400mg magnesium citrate and increase/decrease as needed. You will get to know what it is that your body needs but a good healthy constitution is ideal! Water I drink 3 litres of water per day. Drink as much as you can in the morning so that peeing doesn’t keep you up at night. As soon as you wake up drink half a litre straight away. Sleep You will burn the most amount of fat while you are sleeping. Make sure you sleep for eight hours each night. Where to buy products Cascara - order here Magnesium with B6 - order here Magnesium Citrate - order here Astaxanthin - order here - not for the diet but great for skin - take 4! Epsom salts - order here Donna Ida in Angie The Military Relaxed Jumpsuit in Sky's The Limit Petronella originally recommended these to me: Betaine HCL – for bloating or sluggish digestion, and/or poor nails or hair (do not take this if you have or suspect you have a stomach ulcer). Start with 1 at the beginning of each meal and if that feels okay and you don’t get a warm or burning feeling in your stomach (under your ribs) take 2 at the next meal and if that still feels okay continue with 2 per meal and 3 with treat meals. Zinc – signs of low zinc include white spots on the nails, stretch marks – take 1 with food in the evening, but if you take the Biocare Multi you don't need to take extra zinc. Fish oil – take 2 with breakfast – fish oil counters inflammation and is good for stress, skin and immunity – this is a good one as it contains high levels of DHA for brain and eye health. Vitamin C - for skin and immune system and to counteract stress – 1 with breakfast and 1 with dinner. This is a great multi vitamin/mineral to cover your bases, 2 with breakfast and 1 with lunch. B complex for stress, energy and overall health – 1 with breakfast. Vitamin D with A, E and K – 1 with breakfast. About the author Petronella Ravenshear Petronella Ravenshear is a nutrition expert based in Chelsea, London and author of The Human Being Diet, which promotes 'feasting and fasting', allowing individuals to take control of their diet to reset their body and unlock boundless energy in the process. Questions... If you have any questions, please message us on Instagram! Follow @donnaida here and @thepetronelladiet here #TheHumanBeingDiet. You can order your copy of The Human Being Diet on Amazon here.

I think this pattern is a bit funny :) It’s not so difficult as it seems. It make the crochet easier if you print the tutorial and colour the made “rows”. Ps: I needed 10 minutes to design and crochet the fish but more than 2 hours for the pattern… Pps: And what is it good for? I don’t know… What is your idea?