Diet

12 CRUNCHY KETO SNACK RECIPES – Easy and Healthy

If you are looking for Crunchy Keto Snacks Recipes that are easy and healthy to satisfy your cravings, we have them here for you. Definitely crispy and tasty, and will still keep you in your diet. You will surely love these crispy and crunchy keto snacks as they are very easy to do as well. From the simplest single ingredient bacon to a blend of several ingredients, they are certainly satisfying. You can eat them as it is or get your favorite dip. Try them with mayonnaise too. Complete your healthy snacks with some keto drinks as well.

Let’s go straight away with the recipes now to fix that craving of yours. And don’t forget to Pin them into your Pinterest board for later.

1. Crispy Almond Flour Crackers with Sesame Seeds (Low Carb and Paleo)

To begin with, this Crispy Almond Crackers with sesame seeds is perfect for your cracker cravings whether you are on keto or paleo need to be gluten-free. You can have some dips with this or have it plain. Other ingredients besides almond flour and sesame seeds are baking soda, an egg, and some salt and pepper.

Get the full recipe here.

Crunchy keto snacks recipes crispy almond flour crackers with sesame seeds and almond you must be nuts crackers

2. Almond “You Must Be Nuts” Cracker

Another cracker made of almond flour with chopped walnuts that you will surely love. Other ingredients for this Keto Snack Recipe are flaxseed meal, some olive oil, and salt.

Get the full recipe here.


3. Keto Low Carb Tortills Chips

These crispy and crunchy Keto Low Carb Tortilla Chips taste just like the real Tortilla chips. They are great with dippings as well. You will be needing shredded mozzarella cheese, almond flour, some salt and for optional, garlic or onions or paprika can be added.

Get the full recipe here.

Crunchy keto snacks recipes keto low carb tortilla chips and easy keto parmesan crisp

4. Easy Keto Parmesan Crisps

Truly satisfying crispiness and tasty. This Easy Keto Parmesan Crisps can be the perfect low carb cheese crisp. And all you need for this Keto Snack recipe ingredient is Parmesan Cheese. Try this healthy, crunchy keto snack and see how amazingly easy this is to make.

Get the full recipe here.


5. Keto Cinnamon Toast Crunch Cereal

If you are missing out cereal, this Keto Cinnamon Toast Crunch Cereal is your perfect option if you are on a keto diet. It is crispy, crunchy, sugar-free, gluten-free, grain-free and insanely delicious. What more can you ask for? You will be needing some almond flour, flaxseed meal, psyllium husk, your sugar substitute like Lakanto, cinnamon powder, xanthan gum and a couple of eggs.

Get the full recipe here.

Keto cinnamon toast crunch cereal and keto cacao coconut granola

6. Keto Cacao Coconut Granola

Another option for your cereal craving, this Keto Cacao Coconut Granola is a crunchy snack that is tasty, healthy and easy to make. The ingredients you need for this crunchy keto snack recipe are chopped raw pecans, almond meal, flaxseed, unsweetened dried coconut, cacao nibs, chopped raw walnuts, sesame seeds, some cinnamon powder and erythritol for sweetener.

Get the full recipe here.


7. Keto Pizza Chips

If you are craving for a crispy pizza snacks  Keto Piza Chips is the one you are looking for. Definitely perfect for parties as well and won’t hurt your diet. All you need for this crunchy keto snack are some grated parmesan cheese, dried oregano, pepperoni slices, and a simple pizza sauce.

Get the full recipe here.

Crunchy keto snacks recipes keto pizza chips and keto nacho cheese crisp

8. Keto Nacho Cheese Crisps

Absolutely much healthier version of nacho cheese snack. These Keto Nacho Cheese Crisps are a low-carb, gluten-free and heavenly tasty and crispy as well. Moreover, they are very easy to make with only 8 minutes to bake. These crunchy keto snacks will only need some jack or cheddar cheese or both, parmesan cheese, chili, and garlic powder, smoked paprika, some sea salt, and tomato powder.

Get the full recipe here.


9. Keto Pepperoni Chips

Here is an insanely easy and crunchy keto snack with 0 carb. And it’s no other than the Keto Pepperoni Chips with an ingredient of just thinly sliced pepperoni. You’ll never go wrong with this one.

Get the full recipe here.

Pepperoni chips and oven baked zucchini chips

10. Oven-Baked Zucchini Chips

Here is another single ingredient crispy snack, healthy and easy to make Oven-Baked Zucchini Chips. And so, zucchini is not just for a noodle alternative anymore but another delicious, crunchy snack.

Get the full recipe here.


11. Low Carb Cloud Bread Chips

When you are on a Ketogenic diet, most probably you knew cloud bread or have tried it already. Surely you have appreciated this delicious carbless fluffy bread. But there is a crunchy version and you will love this as well. This very easy and simple Low Carb Cloud Bread Chips is as tasty as its fluffy version. And the ingredients that you are going to need are some Eggwhites, shredded cheddar cheese, and some water.

Get the full recipe here.

Low carb cloud bread chips and the crispiest easy air fryer bacon

12. The Crispiest Easy Air Fryer Bacon

For bacon lovers out there, here is the Crispiest Easy Air Fryer Bacon for you. Perfect for Keto, Gluten-free, Paleo, and Weight Watchers with 6 Freestyle Smartpoint. With your choice of bacon and an air fryer will give you the crispiest bacon chips.

Get the full recipe here.

I hope you enjoyed these Crunchy Keto Snack Recipes. Which one became your favorite?


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12 Low Carb Easter Dinner Recipes

Low Carb Easter Dinner Recipes are indeed ready for you here if you are still undecided as to what menu you are going to prepare for celebrating Easter while at the same time, avoiding too much carbohydrates.

Definitely, you and your family or guests will surely enjoy these healthy low carb Easter Dinner Recipes, and they are easy to prepare as well. Check them below and you’ll know why. And don’t forget to Pin them in your Pinterest board for later.

1. Green Bean Mashed Potatoes

Great as a side dish and very delicious, this Green Bean Mashed Potatoes is simple to make and only a few ingredients such as, of course, Green beans and potatoes, onion, butter, cream, as well as gari, parsley, thyme coriander, and other basic needs. For the whole recipe, check here

Low carb easter dinner recipes green bean mashed potatoes and keto apple pie almond crumble

2.  Keto Almond Pie Apple Crumble

If you are going to need something sweet after the meal, here is the Keto Almond Pie Apple Crumble. Certainly a very quick and easy recipe and healthy as well. Just gather these simple ingredients of apples, almonds, honey, Coconut Oil, Coconut Cream, and Cinnamon and you’ll have a low carb, tasty dessert. Get the full recipe here.


3. Easy Garlic and Herb Roasted Carrots

Easter is just around the corner and this Easy Garlic and Herb Roasted Carrots are just perfect to include into your Easter Dinner menu. This side dish is so easy to prepare and at the same time, would fit into your low carb diet. Just prepare some carrots with olive oil, minced garlic, some Italian seasoning, and some salt and black pepper, you will surely not make any mistakes with the preparations. For further details of the recipe, you find them here.

Low carb easter dinner recipes easy garlic herb roasted carrots and baked ham with honey mustard apples

4. Baked Ham with Honey Mustard and Apples

Definitely a centerpiece on your table for your Easter dinner. With ingredients such as Spiral-cut ham, Granny smith apples, Whole-grain mustard, Dijon mustard, Honey, and Ground cardamom are surely a very tasty, healthy treat for everyone. Check the recipe here.


5. Cajun Deviled Eggs

Who is not to enjoy Cajun Deviled Eggs? Obviously another healthy Low Carb Keto and a great appetizer for Easter Dinner and yet may still be great for breakfast or lunch. You’ll just going to need several hardboiled eggs, slices of Andouille sausage, some mayonnaise, mustard cajun seasoning sauerkraut, cayenne pepper, and paprika. Indeed very easy to prepare. Just follow the recipe here.

Low carb easter dinner recipes cajun deviled eggs and mini paleo salmon cakes lemon herb aioli

6. Mini Paleo Salmon Cakes and Lemon Herb Aioli

This Mini Paleo Salmon Cakes and Lemon Herb Aioli might intimidate you because of the long list of ingredients but when they are there, the preparation is just easy and you’ll enjoy it as well. These can be eaten on their own or as a side dish. You are going to need some cooked salmon, some mashed or pureed sweet potatoes, onion, parsley, dijon mustard, an egg, lemon, capers, and other basic ingredients. You may further check the details and the recipe here.


7. Bacon-Wrapped Balsamic and Rosemary Beef Tenderloin

This Bacon-wrapped Balsamic and Rosemary Beef Tenderloin will be a splendid choice for your Easter Dinner, not only healthy and tasty but very easy to prepare. You are going to need beef tenderloin, some rosemary, sage, cloves, bacon slices, butter, vinegar, mustard, and last but not least, some salt and pepper. Check the full recipe here.

Low carb easter dinner recipes bacon wrapped balsamic rosemary beef tenderloin and bacon wrapped dates

8. Bacon-Wrapped Dates

Another one is the Bacon-wrapped Dates that is indeed tasty, salty-sweet and very easy. Moreover, they can be appetizers or snacks. All you need are pitted dates and bacon slices and you will have this Low-carb Easter Dinner. Check the recipe here.


9. Low-Carb Cauliflower Creamed Spinach

This easy and delicious Low-carb Cauliflower Creamed Spinach is perfect as a side dish for your Easter dinner. With just these ingredients like cauliflower, spinach, mozzarella, onion, and cloves, and also with heavy cream, butter, ground nutmeg, and some salt and pepper makes this a perfect gluten-free, low-carb Keto. Further check the recipe here.

Cauliflower creamed spinach and lemon garlic roasted chicken potatoes

10. Lemon Garlic Roasted Chicken and Potatoes

This easy Lemon Garlic Roasted Chicken and Potatoes have moist tender chicken with lemon, golden crisp potatoes and lots of fresh herbs another ideal Easter Dinner Recipe. All you need for ingredients are some chicken, marinated with rosemary, thyme, garlic, salt, pepper, lemon zest, lemon juice and olive oil for some hours and some potatoes on the side. Check details and the recipe here.


11. Strawberry Coconut Milk Ice Cream

Got to be a favorite especially when you are in Low-carb, this dairy-free Strawberry Coconut milk Ice Cream is so sweet and tasty and healthy at the same time. Just put in together these Strawberries, sweetener of your choice, some salt, vanilla, egg yolk and of course some cans of coconut milk. You may get the recipe here.Strawberry coconut milk ice cream and dark chocolate coconut pudding dairy free paleo

12. Dark Chocolate Coconut Pudding

And last but not least is this Dairy-free Paleo Dark Chocolate Coconut Pudding. It is surprisingly easy with only 4 ingredients like this Dark chocolate, coconut milk, gelatin, and some vanilla extract. Great for dessert on your Easter Dinner. you can find the recipe here.

Have you chosen your Easter dinner recipes already? Why don’t you check these recipes as well?

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26 EASY KETO VALENTINES DAY DESSERT RECIPES

These 26 Easy Keto Valentine’s Day Dessert Recipes are so perfect because they are truly healthy. Furthermore, they are going to suit your diet whether you are on keto, low carb, paleo, and vegan. After all, you can find them that they are gluten-free, sugar-free, as well as dairy-free, too. You will surely love and enjoy these healthy and easy Valentine’s Day Dessert Recipes.

Moreover, these Easy and Healthy Dessert Recipes are also perfect not only for the whole family but also for party desserts, as well as edible gifts for your friends and loved ones.

Check these 26 Easy Keto Valentine’s Day Dessert Recipes below and in order to easily check them back, by all means, Pin them onto your Pinterest board.


1. Healthy Homemade Keto Twix Bar

This Healthy Homemade Keto Twix Bar is not only keto, low carb and sugar-free.  but also vegan and paleo. This is the healthy version of Twix Bar using ingredients such as coconut flour, almond flour, keto maple syrup,  sweetener of choice, flourless keto cookies, cashew butter, coconut oil, and of course some chocolate chips of choice.

For further details and recipes, check them here.

Easy keto valentines day dessert homemade keto twix bars chocolate raspberry mugcake

2. Healthy Keto Chocolate Raspberry Mug Cake

Do you like a mug cake loaded with raspberries and chocolate chips too, but without egg and at the same time can be made quickly? Then, in that case, this Healthy Keto Chocolate Raspberry Mug Cake, another healthy choice from the 26 Easy Keto Valentine’s Day Dessert Recipes, is indeed, so perfect for you. The other ingredients that you will still need are coconut flour, sweetener of choice, cocoa powder, sunflower seed butter,  pumpkin puree, unsweetened coconut milk, and some baking powder, and then 2 minutes of your time if you prefer to use your microwave oven. Otherwise, 10-12 minutes only if you will use an oven. Obviously, this is so easy, truly delicious, and not only Ketogenic but also Paleo and Vegan as well.

For further details and recipes, check them here.


3. Homemade Keto Kit Kat Bar

This Homemade Keto Kit Kat bar is not only Ketogenic but also Paleo, Vegan and we can say as well that it is also Low carb and Sugar-free. Made with ingredients such as keto granola, mixed nuts,  mixed seeds, chocolate chips of choice, sticky sweetener of choice, coconut oil, and almond butter altogether makes it so healthy, and surprisingly ready in just 5 minutes.

For further details and recipes, check them here.

Easy keto valentines day dessert keto kitkat bars coconut crack bars

4. 3 Ingredient No Bake Coconut Crack Bar – Keto, Paleo, Vegan, Low-carb

This healthy 3 Ingredient No Bake Coconut Crack Bar is indeed very easy to make. You will only need  Shredded unsweetened coconut flakes, coconut oil, and monk fruit sweetened maple syrup. but you can also use any liquid sweetener of your choice.

For further details and recipes, check them here.


5. Healthy Salted Caramel Fudge – Keto, Vegan Paleo

Definitely so smooth, creamy and melts in your mouth, and this Healthy Salted Caramel Fudge recipe is ready in just 5 minutes. With only sunflower seed butter. coconut oil, and sweetener of choice , what else can go wrong? Definitely this should be among the 26 Easy Keto Valentine’s Day dessert Recipes.

 For further details and recipes, check them here.

3 easy keto valentines day dessert salted caramel fudge hot chocolate brownie fudge

6. Hot Chocolate Brownie Mugcake – Keto, Paleo, Vegan

This very easy and only 1-minute Healthy Hot Chocolate Brownie Mugcake is so simple and also tasty. Only coconut flour, cocoa powder, sunflower seed butter, pumpkin puree, and other basic ingredients make this recipe the best bits of classic hot chocolate, except in a brownie mug cake form!

For further details and recipes, check them here.


7. Chocolate Coconut No-Bake Bars – Keto, Vegan, Paleo, Low-Carb, Sugar-Free

This Chocolate Coconut No-bake Bar is so easy to prepare and you will only need coconut butter, maple syrup, shredded unsweetened coconut, and lastly, your choice of chocolate chips, Surprisingly tasty besides being healthy, you don’t think it is for dieters.

For further details and recipes, check them here

4 easy keto valentines day desserts chocolate coconut no bake bars chocolate peanut butter heart

8. Chocolate Peanut Butter Hearts – Keto, Paleo, Vegan

This no-bake healthy Chocolate Peanut Butter Hearts is just about perfect for your diet if you are on ketogenic, Paleo, Vegan, Gluten-free or just wanted to avoid sugar. After all, this is filled with chocolate chips and peanut butter, and along with coconut flour, and your choice of sticky sweetener. surely you will fall in love with this dessert.

For further details and recipes, check them here.


9. Peanut Butter No-Bake Balls – Keto, Paleo, Vegan

Definitely and ultimately very easy and healthy Peanut butter no-bake balls and it just contains 3 ingredients. With only peanut butter,  sticky sweetener of choice, and coconut flour mixed altogether and you got your tasty dessert perfect for your diet.

For further details and recipes, check them here.

3 ingredient keto peanut butter no bake balls 4 ingredients chocolate peanut butter no bake ba

10. Chocolate Peanut Butter No-Bake Balls – Keto, Paleo, Vegan

This Low-Carb, Gluten-free, healthy and easy Chocolate Peanut Butter No-Bake Balls is another dessert that you will surely enjoy eating while on your diet. Whether you are on ketogenic, paleo or vegan, or just merely wanted to eat healthily, this is surely another one that will be added in your favorite list. Filled with smooth peanut butter, coconut flour, sticky sweetener, and covered with sugar-free chocolate, what else can you ask for?

For further details and recipes, check them here.


11. 4 Ingredient Brownie No-Bake Cookies – Keto, Paleo, Vegan

Here is another one that is so easy to prepare and healthy and at the same time, will surely fit your diet. What else but the 4 Ingredient Brownie No-Bake Cookies. Definitely fit our list of 26 Easy Keto Valentine’s Day Dessert Recipes. With only sweetener of choice, coconut flour, chocolate chips of choice and homemade nutella. 

For further details and recipes, check them here.

4 ingredient paleo vegan brownie no bake cookies keto low carb and no bake paleo vegan cherry

12. No-Bake Cherry Coconut Bars – Keto, Vegan, Paleo

This No-Bake Cherry CoconutBar Recipe is perfect for those who love tartness in their dessert. Another very easy recipe, low carb, sugar-free and gluten-free full of chocolates, and then some shredded coconut, and of course with dried cherries. This will surely be among your favorites.

For further details and recipes, check them here.


13. Best Healthy Chocolate Chip Cookies – Keto, Paleo, Vegan, and Gluten-free

Truly, the Best ever Chocolate Chip Cookies for your diet. Filled with blanched almond flour and of course our favorite chocolate chips and added with some coconut oil, sticky sweetener of choice and almond extract.

For further details and recipes, check them here.

7 best healthy chocolate chip cookie recipe and white chocolate peanut butter cups keto vegan dai

14. White Chocolate Peanut Butter Cups – Keto, Vegan, Gluten-Free, Dairy-Free

This Low-Carb White Chocolate Peanut Butter Cups will surely satisfy your white chocolate cravings and at the same time will not sabotage your diet. Full of Dairy-Free White Chocolate Baking Chips and as well as smooth peanut butter, thus makes the cups so delicious and also healthy.

For further details and recipes, check them here.


15. 3 Ingredient Sugar-Free Flourless Peanut Butter Cookies – Keto, Vegan, Paleo

Whether it’s classic or old-fashioned, it is still Peanut Butter Cookies made healthier. They are made of almond butter, sweetener of choice and an egg. But if you don’t want egg in your cookie, you may, of course, use ground chia seeds.

For further details and recipes, check them here

Keto sugar free flourless cookies and 3 ingredient almond joy fat bombs

16. Almond Joy Fat Bombs – Keto, Paleo, Vegan

The joy of Ketogenic dieters is henceforth this easy and healthy Almond oy Fat Bombs. With the combinations of chocolate chips, coconut butter and of course, whole almonds are awesome and that can be great as a dessert for Valentine’s day

For further details and recipes, check them .


17. Brownie No-Bake Truffles – Keto, Paleo, Vegan

Truffles are the show-stopping dessert for any romantic holiday and this Low- Carb, Sugar-free and still dairy-free Brownie No-Bake Truffles are just perfect. Combining your Homemade Nutella, and some coconut flour, your choice of sticky sweetener, and of course your favorite chocolate chips, and you’ll have these tasty truffles.

For further details and recipes, check them here.

Brownie no bake truffles keto paleo vegan and keto peanut butter no bake bars

18. Peanut Butter No-Bake Bars – Keto, Paleo, Gluten -Free

Definitely healthy and Sugar -free Peanut butter bars are indeed very easy to prepare. And only made with coconut flour, sticky sweetener, and of course, peanut butter, prepared and ready in 5 minutes.

For further details and recipes, check them here.


19. Chocolate Coconut Crack Bars – Keto, Paleo, Vegan, Gluten-Free

Ridiculously easy and with only 4 ingredients of coconut flakes, melted coconut oil,  monk fruit, sweetened maple syrup, and lastly chocolate chips of choice. combined altogether in very easy preparation of only 5 minutes.

For further details and recipes, check them here.

Chocolate coconut crack bars and flourless fudge brownies

20. Healthy Flourless Fudge Brownies – Keto and Vegan

Filled with pumpkin puree, almond butter, chocolate chips, coconut milk, and together with a few more basic ingredients will indeed give you this easy to prepare, healthy, Flourless Fudge Brownies that are perfect for your diet whether Keto or Vegan or just wanted to eat low carbs.

For further details and recipes, check them here.


21. Homemade Chocolate Crunch bars – Keto, Paleo, Vegan

Definitely, anyone who loves and enjoys Crunchy bars will surely love this Homemade Chocolate Crunch Bars whether you are on diet or not. Contains  chocolate chips,  almond butter ,  coconut oil, and of course, your choice of sticky sweetener.

For further details and recipes, check them here.

Keto crunch bars and sugar free candied pecans

22. Sugar-Free Candied Pecans – Keto, Paleo, Vegan, Low-Carb, Gluten-free

Truly crispy, crunchy and seriously addictive, and most of all, it’s healthy. This Sugar-free Candied Pecan fits rightfully into your diet whether you are in ketogenic, Paleo, Vegan, Gluten-free, or just avoiding sugar. With just combinations of raw pecans, cinnamon, vanilla extract, and of course your choice of granulated sweetener makes it so easy to prepare.

For further details and recipes, check them here.


23. No-Bake Sugar Cookie Bars – Ketom Paleo, Vegan, Gluten-free

Loaded with holiday flavor but completely guilt-free, these healthy No-bake, sugar cookies are so soft and chewy and truly delicious, and you don’t have to worry because it is definitely sugar-free. With the ingredients such as almond flour, coconut flour, cashew butter, vanilla protein powder, plus other basics are indeed making the cookie bars tastier as ever.

For further details and recipes, check them here.

Ealthy no bake sugar cookie bars keto paleo vegan gluten free and 4 ingredient chocolate coconut

24. Chocolate Coconut Truffles – Keto, Paleo, Vegan

This Low-carb, Sugar-free Chocolate Coconut Truffles are one of those very easy recipes, yet, they are so tasty. It’s smooth on the inside and also covered with smooth chocolate, indeed, perfect as an edible gift or for parties. They are filled with shredded unsweetened coconut, blanched almond flour, your choice of sticky sweetener, coconut milk, and of course chocolate chips.

For further details and recipes, check them here. .


25. Homemade Snicker Bars – Keto, Vegan, Paleo, Gluten-free

They are snickers made to be healthy and indeed without guilt when eating them. Made with pitted dates, your choice of nut or seed butter, chocolate chips, coconut flour, almond butter, and other basics make them very tasty too.

For further details and recipes, check them here .

Homemade snickers bar and cream cheese brownies keto paleo vegan sugar free low carb

26. Cream Cheese Brownies – Keto, Paleo, Vegan, Gluten-free

They are dairy-free and as well as low carb, and topped with a creamy cashew cream cheese frosting! Definitely ready in under 30 minutes, thus bringing them among 26 Easy Keto Valentine’s Day Dessert Recipes. They are also moist, as well as gooey and fudgy! Made with a batch of Keto Brownies, raw cashews, keto maple syrup, apple cider vinegar and a little bit of lemon juice that indeed make the brownies tastier and notably healthier.

For further details and recipes, check them here.


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7 HEALTHY CLEAN EATING BREAKFASTS for Everyday of the Week

Healthy Clean Eating Breakfast every day will certainly leave you energized for the day ahead and also help you avoid any unhealthy meal choices. Indeed it is always known that breakfast is one of the most important meals of the day. Unless, of course, if you are on an Intermittent Fasting.

For this reason, as well as to help you through for the whole week, below are 7 Healthy, Clean Eating Breakfast, really tasty and moreover, very easy to prepare.

MONDAY – Healthy Peanut Butter Granola

Truly a very easy homemade granola, this Healthy Peanut Butter Granola is the perfect make-ahead breakfast and furthermore, only 30 minutes to prepare with only 6 ingredients mainly quick-cooking oats, cinnamon, sea salt, natural peanut butter, honey or maple syrup and pure vanilla extract. Furthermore, it’s Gluten-free, dairy=free, refined sugar-free, oil-free and last but not least Vegan.

Get the full recipe at Joy Food Sunshine

Easy healthy clean eating breakfasts peanut butter granola and blueberry oat protein smoothie

TUESDAY – Blueberry Oat Protein Smoothie

With ingredients such as Almond Milk, frozen Blueberries Oats, a handful of Baby Spinach, a teaspoon of Cinnamon, Vanilla Whey Protein Powder and some Ice Cubes will indeed give you a perfectly healthy, filling smoothie breakfast for Tuesday.

Get the full recipe at HIIT Weekly


WEDNESDAY – Mediterranean Scrambled Eggs with Spinach, Tomato, and Feta

In a hurry but you’d like to have your breakfast first? Then this Mediterranean Scrambled egg will let you through with only 5 minutes of prep time. And with the ingredients such as tomatoes, spinach feta cheese and of course the eggs will surely get you a boost.

Get the full recipe at Ahead of Thyme

Easy healthy clean eating breakfasts med scrambled eggs and berries yogurt granola

THURSDAY – Berries Yogurt and Granola Breakfast

A 10 minutes prep time is all you need for your Thursday Healthy eating clean breakfast and your good to go. Just make layers of  Home-made Gluten-free granola, Berries of your choice and finally some Natural yogurt of course.

Get the full recipe at Shades of Cinnamon


FRIDAY – Greek Yogurt Breakfast Bark

Indeed a great pre-make breakfast. Just prepare in the evening, and grab for breakfast the next day and go. With the ingredients like the Greek yogurt, of course, some maple syrup, granola or rolled oats, blueberries and strawberries. You can even use other fruits of your choice like kiwi or mango.

Get the full recipe at Gold Coast Trainers

Easy healthy clean eating breakfasts frozen greek yogurt breakfast bark

SATURDAY – Portobello Baked Eggs with Spinach and Mozzarella

Finally, it’s Saturday and a relax day with this ever filling mushroom under the egg as your breakfast, and also very easy with the ingredients like mushrooms and eggs if course with onion, garlic, salt, and pepper to taste and garnishes like a few sprigs of fresh basil, rosemary or parsley and don’t forget the shredded mozzarella. So healthy and yet still so delicious.

Get the full recipe at Sustaining the Powers

Easy healthy clean eating breakfasts portobello baked eggs and avocado toast with fried e

SUNDAY – Avocado Toast with Fried Egg

Another healthy filling breakfast, of course, is this Avocado Toast with Fried Egg. It’s toasts of course topped with mashed avocado with lemon and salt and then fried eggs and season with salt and pepper. It’s a Sunday and give your self this treat for breakfast.

Get the full recipe at Closet Cooking


If you love these recipes, Pin this to your Pinterest Board for later. and enjoy your breakfasts.


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22 FAT BURNING FOODS TO EAT For Men and Women

22 Fat Burning Foods to Eat for Men and Women. Topic in this article and find out which of the foods are the best.

As most of us believe that losing weight is just a matter of eating fewer calories.  But sometimes it’s not that simple. In fact, an important thing that one should know is to eat the right kind of food. Moreover, they can have extremely different effects on your hunger, hormones and the number of calories you burn. In addition, there are foods that also help keep your blood sugar stable. Preventing you from crashing and craving a sugar fix, and others can help you feel fuller longer as well as encourage fat loss.

22 fat burning foods to eat

Again, here are the Fat Burning Foods to eat. Check them below. And don’t forget to Pin into your Pinterest Board for later.

The first one on the list Fat Burning Foods is:

1. Berries

Berries are packed with fiber (up to 9 grams a cup!) and antioxidants but contain less sugar than most fruits. That combo makes them a satisfying and healthy choice. Furthermore, the high fiber content can provide satiety with fewer calories, which. In turn, can support a decrease in body fat and weight. Furthermore, fiber is also important for blood sugar management, heart health, and optimal gut function. These foods are also high in anti-inflammatory nutrients.  It can support healthy skin and recovery from exercise. A finally, berries are high in polyphenols, which can help you burn fat and, in some cases, even stop it from forming.”

2. Avocados

Your avocado toast obsession might be a good thing since a 2013 study linked regular avocado-eaters to lower waist circumference and BMI. And also the monounsaturated fats are heart-healthy and filling.You’re less likely to snack on processed food later in the day. Similarly, the “good” fat in avocados can also help you burn unhealthy fat. Moreover, they are full of heart-healthy fats and fiber, as a result. They’ll keep you full and prevent cravings, as well as potassium, which prevents water retention and bloating.

Medical doctor and naturopath Carolyn Dean: attributes avocado’s fat-burning properties to magnesium. “Magnesium is crucial for healthy weight loss because it activates hundreds of enzymes.  These control digestion, absorption, and the utilization of proteins, fats and carbohydrates.” Likewise, magnesium is also necessary for insulin to open cell membranes for glucose. To keep blood sugar in balance, which is vital to weight loss. When blood sugar is unbalanced, the excess glucose gets stored as fat.

3. Salmon

Indeed, wild salmon has more brain-, heart-, joint-, and gut-healthy omega-3 fatty acids than any other food, plus it’s low-glycemic.It prevents insulin spikes and fat storage around the middle. “The key to staying lean is the balance of omega-3 and omega-6 fatty acids,” says William Sears, M.D., author of The Omega-3 Effect. “And the fats in salmon are satisfying, making it difficult to overeat.”

As contradictory as it sounds, fish high in healthy fat can help you shed unwanted fat. Wild salmon is an especially good protein choice because it contains Omega-3 fatty acids, which fight inflammation. And also the fats help keep you fuller longer, [while] eating enough protein each day helps support lean muscle mass, which increases your resting metabolism and burns more fat at rest. Hence one of the best fat-burning foods.

4. Grapefruit

Grapefruit contains Naringenin, an antioxidant that researchers at the Scripps Clinic in California found helps your body use insulin more efficiently, thus keeping your blood sugar in check and improving calorie burn. However, scientists are still studying exactly how it can help you lose weight.

5. Sardines

Indeed sardines might just be one of the greatest health bargains of all time and also one of those fat burning foods. First of all, sardines are loaded with protein, which helps stabilize blood sugar, thus makes you feel full and helps stimulate metabolism. Second, they’re a great source of omega-3s, which not only strengthen the cardiovascular system but also is helpful in boosting mood. (And when you’re in a good mood, you tend to crave less junk food!) Third, sardines are convenient, easy to find and cheap. And because they’re very low on the food chain, therefore they’re remarkably free of contaminants, such as mercury and heavy metals.

6. Olive Oil

Truly it’s full of omega-3 fatty acids hence it helps keep your gut, brain, and other organs working efficiently, thus regulating your appetite.

Olive oil contains nutrients that fight inflammation such as include oleic acid as well as the antioxidant oleocanthal. Furthermore, extra virgin olive oil has numerous benefits for heart health such as lowers blood pressure. protects “bad” LDL cholesterol particles from oxidation and improves the function of blood vessels. Moreover, consuming olive oil does not appear to increase the likelihood of weight gain. In fact, moderate intake may even aid weight loss.

7. Geen Tea

Green tea is truly one of the only natural fat-burning drinks available to the consumer as it has a strong antioxidant profile. The high amount of EGCG—epigallocatechin gallate—triggers enzymes that get fat cells to release their stored fat and increase the amount of fat used for energy. Moreover, Green tea supports the thyroid in its production of the hormone thyroxine, revving up the metabolism for several hours.

Green tea also enhances the liver’s fat-burning capabilities and thermogenesis, a heat-producing process in the body. Other contend matcha is the secret ingredient which is alkaline-forming, thus equals clearer skin, more energy, and faster weight loss. Matcha green tea contains 137 times more antioxidants than regular green tea.”

For fat loss, it is recommended that you drink three to five cups (about one liter) of green tea and you can also use a green tea extract supplement, with 300-500 milligrams as the recommended dosage.

8. Eggs

Indeed eggs offer the perfect mix of protein and fats, providing long-lasting satiety while reducing cravings and drops in blood sugar levels that often lead to wayward snacking on sugary foods. As culinary nutritionist Trudy Stone agrees, “Eggs are one of the best sources of fat-burning protein that will get your metabolism fired up. Diets high in protein have been shown to boost your metabolism, due to the thermic effect of food—the amount of calories your body burns to metabolize foods.”

The yolk of eggs is rich in choline, a nutrient beneficial for helping emulsify and digest fats which also aids liver detoxification thus, it benefits those with sluggish liver or ‘fatty liver’ often associated with weight gain and obesity.”

9. Hot Peppers

Research suggests that capsaicin, the naturally-occurring compound found in hot peppers that gives them their burning sensation in particular, can be helpful for weight loss because of its potential ability to generate heat, burn calories, and break down fat. Hence, daily consumption of capsaicin speeds up abdominal fat loss. Capsaicin, also tested as a medication for acute pain, raises your metabolic rate and your internal temperature.

10. Coconut and Palm Oils

Truly, coconut oil is already a staple in our DIY beauty toolkit, and we’ll be keeping it even handier hence that we know it can also boost metabolism and reduce appetite when ingested. It indeed can help decrease both body weight and body fat while keeping your thyroid running smoothly Moreover, coconut is an oil that falls under the medium-chain triglyceride (MCT) category. MCTs can absorb more readily into our bodies without the use of energy, and they do not store in our bodies.

Sure, olive oil is great. But coconut oil is beneficial for your metabolism too — especially when you mix it with palm oil. “Consuming blended coconut and palm kernel oil has been shown to increase both energy expenditure and fat metabolism,” says Laura W. Lagano, a New York City-based integrative clinical nutritionist.

11. Probiotic-Rich Foods

If you’re still unsure about kombucha, you might want to give the probiotic tea another try—if only for its fat-burning potential. The probiotics in fermented food, such as kimchi and unsweetened kefir or yogurt, facilitate your digestive system’s ability to break food down better, meaning you get more nutrients out of the other foods you eat, which leads to better satiety,

Yogurt, particularly Greek yogurt, contains a protein that requires more calories to digest than carbohydrates. Since protein digestion is more complex, it keeps your body feeling full for longer.

 Will Cole, functional medicine practitioner and author of Ketotarian, also suggests sauerkraut, adding, “Science is finally starting to recognize the importance of your gut microbiome and the role it plays in your overall health, including your metabolic rate. An unfavorable balance of gut bacteria can lead to slowed metabolism and increased weight.”

22 fat burning foods to eat for men and women

12. Dark Green Leafy Vegetables

Dark leafy greens, such as kale, collard greens, Swiss chard, and spinach, are indeed high in the anti-stress nutrient magnesium—stress has a direct connection to weight management—and add important fiber and nutrients for overall health, satiety, and fat-burning capabilities. And with lots of iron in these leaves to help carry oxygen throughout your body, thus, you’ll be more efficient in your workouts and build muscle too. Therefore, the more muscle you have, the more fat you burn at rest.

13. Nuts and Seeds 

Also high in magnesium, raw nuts and seeds, such as almonds, pecans and pumpkin seeds, contain healthy fats that may reduce belly fat. Furthermore, they are also a great source of inflammation-fighting, essential fatty acids, including Omega 3s and monounsaturated fats. These healthy fats also provide antioxidants, which both fight and repair the damage that inflammation cause. Flax seeds, in particular, are high in fiber and also rich in mucilage, a slimy, gum-like substance that expands when in contact with water, thus creating fullness and satiety.

14. Coffee

Before, it was once thought to be unhealthy, nevertheless, coffee in recent years has been proven to do everything from rev up your metabolism to reduce Alzheimer’s symptoms. Besides, the caffeine in coffee can significantly increase your metabolism, while the antioxidants may potentially reduce the risk for cancer of the uterus and liver. Eventually, experts also agree that a cup of coffee before working out enhances calorie- and fat-burning benefits. However, go easy on sugar and cream, as too much can defeat the benefit, instead, try adding vanilla almond milk for a lighter alternative!.

15. Apple Cider Vinegar

Apple cider vinegar is another DIY-beauty darling that may also help curb your cravings. According to Axe, “Ingesting apple cider vinegar before a meal can also help you feel fuller with less food. Additionally, it works as a natural way to detox your body and balance your stomach’s pH.” 

When vinegar is consumed before a meal, its acids can actually slow the digestion of carbs. This helps to keep your blood sugar from spiking, and blood sugar spikes are known to suppress fat burning. Other research suggests consuming vinegar can increase calcium absorption in the digestive tract and may improve markers of cardiovascular health.

Add a tablespoon or two of ACV to a glass of water and drink it straight up or make a ‘tea’ with lemon and raw honey, mix with olive oil for a basic salad dressing or use it for pickling vegetables.

16. Bone Broth

Remember the bone-broth diet? Certainly, there was something to it: “Thanks to the abundance of amino acids it contains, bone broth prevents muscle breakdown, increases your metabolism and helps detoxify your body,” says Axe. Specifically, “the amino acid L-glutamine has been shown to improve gut health and potentially aid in weight loss,” explains Geerts.

17. Whole Grain 

If you incorporate a lot of whole grains in your diet, you can definitely expect to lose a lot of weight. By whole grains, we mean brown and multi-grain bread, wild rice, brown rice, plain popcorn, jowar, bajra, and wheat. They indeed contain wholesome goodness that is beneficial for your health. Surely you can make this a part of your daily diet and see significant changes in your diet. Just start by eating a cup of brown rice for lunch and chapattis for dinner.

Quinoa, an equally important grain, or similarly called Pseudo-cereal grain, is a fantastic alternative to acid-forming grains such as wheat and barley,” says Eating the Alkaline Way coauthor and nutritional therapist Vicki Edgson. “It provides long-lasting energy and feeds on the good bacteria that live in your gut naturally to prevent bloating.”

18. Bitter Gourd

Even though bitter gourd doesn’t taste that good, the health benefits contained in this are several. They will not just improve the texture of your skin and purify your blood but also make you lose quite a lot of weight thus makes one of those fat burning foods to eat. All you have to do is take a bitter gourd, which is one of the best fat burning foods for men and women, peel it off, remove the seeds and then add it to a blender and mix it. After that, add some water to it, mix well and then drink it up!

19. Tuna

Tuna is another low-calorie, high-protein food. It’s lean fish, hence it’s low in fat. Tuna is popular among bodybuilders and fitness models who’re on a cut, as it’s a great way to increase protein intake while keeping total calories and fat low.

If you’re trying to emphasize protein intake, make sure to choose tuna canned in water, not oil.

20. Meat

Meat has been unfairly demonized. Moreover, it has been blamed for various health problems despite a lack of good evidence to back up these negative claims.

Though processed meat is unhealthy, studies show that unprocessed red meat does not raise the risk of heart disease or diabetes. According to two big review studies, red meat has only a very weak correlation with cancer in men and no correlation at all in women.

In truth, meat is a weight-loss-friendly food because it’s high in protein. Protein is by far the most filling nutrient, and certainly eating a high-protein diet can, indeed, make you burn up to 80–100 more calories per day. In fact, studies have shown that increasing your protein intake to 25–% of daily calories can cut cravings by 60%, thus reduce your desire for late-night snacking by half and cause weight loss of almost one pound (0.45 kg) per week.

If you’re on a low-carb diet, feel free to eat fatty meats. However, if you’re on a moderate- to a high-carbohydrate diet, choosing lean meats may be more appropriate.

21. Cruciferous Vegetables

Cruciferous vegetables include broccoli, cauliflower, cabbage, and Brussels sprouts. Like other vegetables, they’re high in fiber and therefore, tend to be incredibly filling. Furthermore, these types of veggies generally contain decent amounts of protein. In spite of not nearly as high in protein as animal foods or legumes but still high compared to most vegetables.

A combination of protein, fiber, and low energy density, therefore, makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight. Furthermore, they’re also highly nutritious and contain cancer-fighting substances,

22. Lemons

According to the Journal of the American College of Nutrition, vitamin C levels are inversely related to body mass. In fact, people with adequate levels of vitamin C oxidize 30 percent more fat during moderate exercise than those with low levels of vitamin C. Start your day with a glass of lemon water and substitute fresh lemon juice for vinegar on your salads.

Adding these Fat Burning Foods to your diet on a regular basis can help you shed some extra weight without much extra effort. For long-term weight-loss, eliminate processed foods and stick with whole foods and regular exercise.

You may also like:

DIETARY FAT – An Essential Part of Every Healthy Diet

12 BEST LOW CARB SNACKS ON THE GO FOR WEIGHT LOSS

 

28 PLANT-BASED Superfood Recipes for Breakfast, Lunch and Dinner

Here is our Plant-Based Superfood Recipes for breakfast, lunch, and dinner to begin with if you are looking for recipes as a Plant-based dieter.

To someone just beginning and wanted to try, a plant-based diet is any diet that focuses on foods derived from plant sources. Certainly, this can include fruit, vegetables, grains, pulses, legumes, nuts and meat substitutes such as soy products.

A plant-based diet, while technically vegan puts a bigger emphasis on what you are choosing: specifically whole foods from plants. Fruits, veggies, nuts, grains, etc.

OMD

If you are on a Plant-Diet, surely you knew or heard about OMD.

 

OMD stands for  One Meal a Day. However, this is different from an eating program for Intermittent fasting or IF. This is about One Plant-Based Meal a Day.  Likewise, this is about the idea that you don’t have to go totally vegan but just changing one meal per day will shrink your carbon footprint and make a difference for a healthier you and a healthier planet. This is an idea that Suzy Amis Cameron talks about, in particular in her forthcoming book, OMD: The Simple, Plant-Based Program to Save Your Health, Save Your Waistline, Save the Planet.

BENEFITS of Plant-Based Diet

There have been countless studies done that have shown the power of a plant-based diet. Not only for immediate health but also for long-term health and chronic disease. Furthermore, eating a plant-based or vegan diet is also beneficial for the environment, for animal welfare, world hunger, water scarcity and more!

Some of the benefits are:

  1. Improve digestion
  2. Reduce risk fo Chronic Disease
  3. Boost energy naturally
  4. Healthier skin, hair, and nails
  5. Lose weight effortlessly
  6. Support environment and our planet
  7. Last but not least, Save animals

PLANT-BASED DIET for Beginners

If you are still new to the Diet and not used to eating plant-based food, you may start with OMD. And besides, there are already plenty of resources that can help you as well.

This page will also help you out with the Plant-Based Superfood Recipes for Breakfast, Lunch, and Dinner to get you started.

Plant-Based Superfood Recipes VEGAN Breakfast Ideas

Start your day right with plants. Surely this Plant-Based, Superfood recipes for vegan breakfast ideas will help get you off and running — powered by plants.

1. Rainbow-Layered Chia Pudding

Indeed when you eat it for breakfast, it’s like starting your day with a fancy dessert. In fact, Chia pudding is pretty rad because it gives you a big boost of both fiber and calcium. Ingredients are:

  • 1 cup coconut or other plant-based milk
  • 1/4 tsp vanilla
  • 1 tsp agave syrup or maple syrup
  • 1/4 cup chia seeds
  • 1/4 cup fresh or frozen raspberries
  • 1 apricot, diced
  • One spear pineapple, diced
  • 1 kiwi, peeled and diced
  • 1/4 cup fresh blackberries
  • Shaved coconut to taste

Further details From Creative Green Living

Rainbow layered chia pudding / chocolate peanut butter no-bake energy balls (vegan & gluten free)

2. Chocolate Peanut Butter No-Bake Energy Balls (Vegan and Gluten-free)

Truly, easy no-bake energy balls are a great grab-and-go breakfast or snack. Moreover, this vegan energy ball recipe features the flavors of peanut butter together with dark chocolate and coconut. Ingredients are:

  • 1 bar – Wild Harvest 85% Cacao Belgian Dark Chocolate
  • 16 ounces (1 jar) – Wild Harvest Organic Creamy Peanut Butter
  • 1 Tbsp – Wild Harvest Organic 100% Pure Maple Syrup
  • 2 packs – Wild Harvest Organic Original Instant Oatmeal
  • 1/4 cup – Wild Harvest Organic Flax Seeds, ground
  • 1/4 cup – organic chia seeds
  • One  and a half cup – Wild Harvest Organic Coconut Flakes, divided
  • 1/2 cup – Wild Harvest Organic Jumbo Raisins

Further details from Creative Green Living


 3. Sweet Kale Smoothie Bowl

Indeed very easy to make yet so tasty. In fact, it tastes like ice cream if done thicker. Here are the ingredients:

  • Tbsp flax seeds
  • 1 Tbsp chia seeds
  • 1 cup coconut water
  • One kiwi, peeled
  • 1 cup frozen pineapple
  • One cup frozen peaches

Toppings

  • Sliced kiwi
  • Chia seeds
  • Fresh blackberries
  • Young coconut chunks
  • Sliced almonds
  • Fresh raspberries

Further details from Creative Green Living

Sweet kale smoothie bowl super antioxidant boost smoothie bowl

4. Super Antioxidant Boost Smoothie Bowl

Certainly, this high antioxidant helps power your cells to keep you healthy and strong. And besides being nutrition-packed, it’s also very tasty with these ingredients:

Smoothie Bowl:
  • 2 medium carrots*, tops and tips removed, rough chopped
  • 3/4 cup full fat coconut milk
  • 1 Tbsp raw honey
  • 1/2 cup coconut water
  • 2 Tbsp whole chia seeds
  • 1 cup frozen pineapple chunks
  • One cup frozen mango chunks
  • 1 cup frozen strawberries*
Toppings:
  • 2/3 cup fresh raspberries*
  • 2/3 cup fresh blueberries*
  • 1/2 cup gluten-free granola

Further details from Creative Green Living


5. Pumpkin Spice Vegan Milkshake

This wonderful pumpkin milkshake is vegan and refined sugar-free due to the maple syrup. Of course, it is delicious as well, perfect for vegan and non-vegan alike. And here are the Ingredients:

  • 1 1/2 cups coconut cream, frozen
  • 2 – 4 Tbs maple syrup (to taste)
  • 1/2 cup canned pumpkin or pumpkin puree
  • One and a half or two cups almond milk
  • 1/4 tsp cinnamon
  • pinch allspice

Further details from Creative Green Living

Pumpkin spice vegan milkshake layered watermelon berry fruit cake

6. Layered Watermelon Berry Fruit Cake

Whether you or a friend is a vegan, paleo, or gluten-free, you can surely make a fun “cake” that everyone will enjoy. In the meantime, here are the ingredients:

  •  medium-large seedless watermelon
  • 2 cans Trader Joe’s coconut cream
  • 1/4 tsp almond extract
  • Quarter tsp vanilla extract
  • 1 cup powdered sugar (if paleo, use 1/4 cup raw honey instead!)
  • 2 cups fresh blueberries
  • 1 cup fresh raspberries
  • 1/4 cup fresh blackberries
  • 1 large fresh strawberry

Further details from Creative Green Living


7. Overnight Pumpkin Pie Oatmeal

Have a healthy, hearty breakfast ready for you when you wake up as you cook it on your programmable crockpot during the evening. Likewise, here are the Ingredients:

  • 5 cups oatmeal
  • 6 cups water
  • 2 cups pumpkin puree
  • 2 tsp cinnamon
  • 1 tsp ginger
  • 1/2 tsp ground cloves
  • 2 tsp vanilla
  • 2/3 cup raisins
  • 1/4 tsp sea salt
  • 2/3 cup maple syrup

Further details from Creative Green Living

Overnight pumpkin pie oatmeal limy minty charm smoothie

8. Limy Minty Charm Smoothie

Not only was it delicious but it had a great consistency, and furthermore, lime and mint are the dominant flavors in this tasty smoothie that looks great but doesn’t taste like you’re sucking on a kale stalk. And here are the Ingredients:

  •  orange, peeled
  • 1/2 fresh lime, juice squeezed into blender
  • One handful parsley*
  • 1 1/2 cups fresh spinach*
  • One  small handful fresh mint*
  • 1 cup frozen pineapple

Further details from Creative Green Living


9. Dairy-free Smoothie Bowl

Eventually take breakfast to the next level with this pretty, dairy-free but also smoothie bowl and truly a best way to start the day. And here are the Ingredients:

SMOOTHIE BOWL

  • 2 frozen bananas
  • 1 cup frozen pineapple chunks
  • One  cup frozen mango chunks
  • 1 tablespoon pitaya powder
  • 1.5 cups So Delicious Dairy Free Organic Almondmilk, Unsweetened

TOPPINGS

  • 1/2 kiwi
  • Half of mango
  • 1/2 banana
  • goji berries
  • pepitas
  • blueberries
  • dried coconut

Further details of the recipe from Eating Richly

Dairy free smoothie bowl strawberry basil lime smoothie

10. Strawberry Basil Lime Smoothie

Truly this delicious vegan smoothie is a recent favorite!  It feels fresh and summery! First, freeze your fruits overnight and throw them in your blender the next day. Super easy. And here are the Ingredients:

  • 10 fresh basil leaves
  • 1 can coconut milk
  • 1 1/2 – 2 cups frozen strawberries* (you can freeze fresh ones yourself with this tutorial)
  • 2 tsp fresh lime juice
  • 2 Tbs maple syrup

Further details of the recipe from Creative Green Living


Plant-Based Superfood Recipes VEGAN Lunch and Dinner Recipe Ideas

Below are some hot lunch and dinner ideas to begin with for your Plant-based Diet. In addition not  only they are healthy, but these superfood recipes are also delicious and easy to prepare.

11. Easy Roasted Red Pepper Soup

This roasted red pepper soup is the truly rich, warm, almost sweet flavor for example the roasted peppers and carrots, and that is nicely balanced by the drizzle of olive oil and sprinkle of salty parmesan.  It is of course, really delicious. To list, here are similarly  ingredients:

  • 1 large onion, diced
  • 1 Tbsp olive oil
  • 4 medium carrots, washed and chopped*
  • 4 cups water
  • 1 1/2 cups (or a 12 oz jar) roasted red pepper* (learn how to roast peppers here!)
  • 1/2 tsp dried basil
  • 1/4 tsp ground thyme
  • 1 tsp salt
  • Pepper to taste
  • 1/2 cup cream* (substitute coconut milk if you are vegan Whole 30 or paleo)
Optional garnishes:
  • 1/8 cup shredded Parmesan* (not for vegans or vegetarians)
  • sprinkle of dried basil
  • drizzle of olive oil

Further details from Creative Green Living

Plant-based easy roasted red pepper soup and red pepper pesto with squash noodles

12. Red Pepper Pesto with Squash Noodles Plant-Based Recipe

Indeed this Plant-based Red Pepper Pesto with Squash Noodle is also gluten-free, paleo, vegan, and vegetarian.  Therefore, they are perfect for all your dietary needs, and absolutely amazing! And check the  Ingredients

  • 3 bell peppers (I used red, yellow and orange)* or 3/4 cup roasted red bell peppers
  • 2 cloves garlic (or 1/2 tsp garlic powder)
  • 1/4 cup of slivered almonds, toasted
  • 1/4 tsp salt
  • 1 tsp dried basil
  • 1 Tbs olive oil
  • 2-3 zucchini, yellow squash or sweet potato, spiralized

Further details from Creative Green Living


13. Summer Squash Soup

This deliciously filling Plant-based recipe Summer Squash soup you’ll love to cook not only during Summer but also even Fall but also to any season. For  ingredients:

  • 4 Squash (peeled, seeded and chunked)
  • 1 onion chopped
  • 1-3 cloves of garlic
  • One tablespoon of salt
  • 1 teaspoon of pepper
  • One teaspoon of basil
  • 2 cups of Chicken Broth
  • 1 13.5 oz. can of coconut milk

Further details from Doodle Craft Blog

Plant-based recipe summer squash soup and vegan pinto bean tacos

14. Vegan Pinto Bean Tacos

Like most vegan dishes, these pinto bean tacos are high in carbs, but it’s all healthy veggie carbs without a lot of sugar, thus they are also great as a starter or even a full meal. And the Ingredients are:

  • 2 cups cooked pinto beans with bean broth
  • 2 Roma tomatoes
  • ½ cup sweet corn
  • 1 avocado
  • 2 jalapeño peppers
  • Fresh cilantro (also known as coriander)
  • Lime juice from 1 lime
  • Salt
  • Pepper
  • 8 small corn tortillas

Furthr details from Diabetes Strong


15. Tantalizing Teriyaki Bowl with Tofu

Another mesmirizing Plant-based supoerfood vegan recipe is this Teriyaki bowl with tofu are built on a foundation of brown rice.  However they also work well with a base of noodles. The toppings are simple, natural foods,but also  including shredded carrots, green onions, lightly cooked edamame, broccoli, cucumber and sesame seeds and of course with the home made teriyaki sause. The  Ingredients  are

For the Bowl

  • 2 cups cooked brown rice
  • 2 cups broccoli florets cut small
  • 1 cup shredded carrots
  • 1/2 English cucumber cut into thin semi-circles
  • 1/2 cup shelled edamame boiled for 3 or 4 minutes
  • green onions chopped
  • sesame seeds

For the Tofu

  • 1 tbsp olive oil
  • 1/2 350 gm block of extra-firm tofu drained and cut into ½-inch cubes
  • 1 tbsp light soy sauce

For the Teriyaki Sauce

  • 2 tbsp sesame oil
  • 1 clove garlic thinly sliced
  • 1 ½-inch by 1-inch piece ginger root peeled and thinly sliced
  • 2 tbsp brown sugar
  • 1/4 cup low-sodium soy sauce
  • 1 tsp agave nectar
  • 1 tbsp cornstarch
  • 1/2 cup cold water

Further details from Sustain My Cooking Habit

Plant-based tantalizing teriyaki bowl with tofu and quinoa stuffed squash with almonds and apricots

16. Quinoa Stuffed Squash with Almonds and Apricots

Yet another healthy, tasty and tummy filling for instance with Plant-Based Quinoa Stuffed Squash with Almonds and Apricot for you to enjoy. Why don’t yu look at the  Ingredients:

  • cooking spray
  • 2 lbs acorn squash, 2 @ 1 lb each
  • 2 tablespoons honey (or maple syrup), divided
  • 1⁄2 cup quinoa, uncooked
  • One cup vegetable stock
  • 1/3 cup raw almonds
  • 2 tablespoons olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1/4 teaspoon ground cumin
  • Quarter of  teaspoon ground cinnamon
  • 1/8 teaspoon ground ginger
  • One tablespoon fresh lemon juice
  • 10 dried apricots, chopped
  • 1/4 cup chopped fresh parsley leaves
  • 2 tablespoons chopped fresh mint leaves
  • salt & freshly ground black pepper, to taste
  • 1 tablespoon white balsamic vinegar

Further details from Eating Richly


17. Fall Wedge Salad with Artisan Romaine and Butternut Squash

This Fall Wedge Salad with artesan romaine is indeed  not only gorgeos to look at but also healthy and tasty and perfect to serve to your guests or just for your famiy dinner. Therefore here are the  ingredients:

CINNAMON ROASTED BUTTERNUT SQUASH

  • 11 ounces butternut squash, about 2 cups bite-sized cubes
  • 2 tablespoons extra virgin olive oil
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon salt

CREAMY CITRUS HONEY MUSTARD DRESSING

  • 2 clementine oranges, or tangerines
  • 1 lemon, juice only
  • 3/4 cup avocado oil
  • 1 tablespoon dijon mustard
  • 1 tablespoon raw honey
  • 1/2 teaspoon salt

WEDGE SALAD

  • 3 heads Tanimura and Antle Artisan Romaine
  • 1 pomegranate, seeded
  • 1/4 cup chopped walnuts
  • goat cheese crumbles, (optional)

Further details of the recipe from Eating Richly

Fall wedge salad with romaine and squash and superfood salad with beets and blood oranges

18. Superfood Salad  With Beets and Blood Orange

This Plant-based Superfood salad is also gluten free, paleo and vegan! And not only it is healthy but just to look at the gorgeous salad, it is also very healty and delicious certainly you will love this. And here are the  Ingredients:

  • Beets – purple is pretty, but you can use any color.
  • Walnuts
  • Blood Oranges – can use regular oranges or grapefruit.
  • Fennel Bulb – can omit if you don’t like the flavor of fennel.
  • Watercress – or regular salad greens.
  • Arugula – or regular salad greens.

Further details of the recipe from Sidewalk Shoes

19. Plant-Based Homemade Vegan Burger Recipe

Are you a fan of burgers but is now on a Plant-based vegan diet? No worries, in fact, there is this homemade vegan burger just perfect and moreover, it is also gluten-free. Here are the ingredients:

  •  tsp olive oil
  • 1/2 large sweet onion diced
  • 1 small yellow summer squash diced small
  • 1 clove of garlic minced
  • 1/4 cup chopped sun-dried tomato
  • 1 tsp fresh thyme leaves
  • 15 oz. can of black beans white beans, would go nicely in this as well, but are lower in protein
  • 1 cup cooked quinoa
  • 2 tbs. chia seeds
  • 2 tbs chopped fresh basil

Further details of the recipe from Mom Foodie

Plant=based superfood homemade vegan burgers easy one pot mushroom pilaf

20.  Easy One-Pot Mushroom Pilaf

This One Pot Mushroom Pilaf is so delicious, flavorful and hearty one-pot recipe that’s loaded with veggies and ready in 20 minutes. Furthermore, it can be stored in the fridge for up to 2-3 days. It’s vegan and glutenfree. And the ingredients are

  • 1 Cup White Long Grain USA Rice – washed
  • 2 Cups Sliced White Mushrooms
  • 1/2 Cup Frozen Green Peas – thawed
  • 1/2 Cup Diced Carrot
  • Half of Cup Diced Green Pepper
  • 1/2 Cup Diced Multi-Color Sweet Peppers
  • 3 Tbsp Olive Oil – you may use any light oil
  • 2.5 Cups Water

Pilaf Seasoning: (you can use store-bought too)

  • 1 Tsp Turmeric – you may use less too or completely omit it
  • 2 Bay Leaves
  • 1/4 Tsp Cumin Seeds
  • 2 Cloves
  • 2 Green Cardamoms
  • 1/4 IInch Cinnamon Stick
  • 5 Black Peppercorns
  • 1 Tsp Red Chili Powder
  • Salt to taste

Decoration: optional

  • 2 Tbsp Fresh Cranberries
  • 1 Tbsp Chopped Pecans
  • 2 Tbsp Chopped Scallion

Further details from Easy Cooking with Molly


21. Plant-based Instant Pot Potato Curry

This Instant Pot Potato Curry can be a comfort meal and is a bit on the spicy side plus it comes together in under 30 minutes. In addition, with the Turmeric in the Curry seasoning, it is truly wonderful for the immune system. And for the  Ingredients

  • 6 red skin potatoes; peeled
  • 6 carrots; quartered
  • One white or yellow onion; diced
  • 1 red bell pepper; diced
  • 1 1/3 to 1 1/2 cups vegetable broth
  • 2 tablespoons yellow curry powder
  • 2 sprigs of thyme
  • 1 tablespoon garlic
  • 1 tablespoon cornstarch or other thickener; optional

Further details from Moonshu Jenne

Plant-based suoerfood instant pot potato curry instant pot hummus with rainbow veggies

Plant-Based Superfood Recipes Vegan Snack Ideas

Snacks shouldn’t be limited to fruits only, However, here are some great Plant-Based Superfood snack Ideas for you to enjoy in between your meals.

22. Instant Pot Hummus with Rainbow Veggies

This recipe is truly super easy to make in your Instant Pot and food processor. In addition, this easy hummus recipe has also just the right amount of flavor from lemon and garlic. Of course, this recipe can be adjusted to make their homemade hummus their own. Check the ingredients:

  • 1 cup Garbanzo Beans
  • 4 cups water
  • 4 cloves garlic, peeled
  • 1 large organic lemon
  • 1/4 cup Tahini
  • 4 Tbsp Extra Virgin Olive Oil, divided
  • 1/2 tsp sea salt
  • 1/2 tsp Ground Cumin
  • 1 small bunch Parsley (for garnish)

Further details of the recipe from Creative Green Living


23. Plant-based Oven-baked Beet Chips

Whether you are a fan of Beets or not, but once you tried this Oven-baked Beet Chips, surely you will be in love with these. Moreover, this is also Paleo, Whole30 and Keto approved. And also with only 2 simple ingredients: 6 large beets and 2tbsps Sea Salt.

Further details of the recipe from Pink Fortitude

Plant-based superfood recipes oven baked beet chips kale chips

24. Kale Chips

More Plant-Based Chips to love. This truly wonderful crunchy salty with a twist vinegar taste is also literally melt-in-your-mouth. The dehydrator is indeed the secret here. Plus these ingredients

  • Juice and pulp of one lemon
  • 1 1/2 Tbsp apple cider vinegar*
  • 2 Tbsp extra virgin olive oil
  • 1 Tbsp minced garlic
  • 3/4 tsp sea salt
  • 1 large bunch kale

Further details of the recipe from Creative Green Living


25. Cacao Power Bites Plant-based

Certainly, they are not only these are the best little energy boosts-they are also decadent and delightful! And furthermore, you can create it 4 ways. And here are the ingredients

1/2 cup Medjool or Noor Dates
1/4 cup of oats
1/8 cup pumpkin seeds
Eight part of a  cup cocoa powder
1/8 cup coconut flakes
(there are many alternatives, you could add chia seeds,
ground flax seeds, sunflower seeds, or any nuts!)

Further details of the recipe from Doodle Craft Blog

Plant-based superfood recipe cacao power bites lion veggie tray

26. Lion Veggie Tray

Kids and adults will certainly love this cute lion vegetable tray so much, they will stuff themselves on veggies without even realizing it! Besides dinner, this is also best for parties too. Here are the Ingredients

  • 6 large carrots
  • 2 yellow bell peppers
  • One small jicama
  • 1 10 ounces container Sabra classic hummus
  • 1 red bell pepper
  • 3 extra large black olives
  • 8 fresh chives

Further details of the recipe from Eating Richly


27. Plant-Based Vegan Spinach and Artichoke Dip

This Vegan Spinach and Artichoke Dip is really perfect to bring to a party! And also pair the dip with delicious, healthy, allergen-free SPOKES Air-Puffed Potato Snacks. Therefore here are the Ingredients:

  • 1 cup cashews (soaked and drained)
  • 400 g soft tofu
  • 1/4 cup nutritional yeast
  • One tablespoon lemon juice
  • 2 teaspoons apple cider vinegar
  • One teaspoon salt
  • 1 tablespoon olive oil
  • 2-3 cloves of garlic minced
  • 300 grams Spinach fresh (or frozen)
  • 1 cup or 1 can of artichoke hearts
  • paprika

Further details from 5 Minutes for Mom

Plant-based superfood recipes vegan spinach and artichoke dip hummus monster

28. Plant-Based Hummus Monster

The whole family will love this friendly hummus monster and is also adorable any time of year, but makes the perfect healthy Halloween lunch for kids. And it’s so easy to make! And here are the Ingredients

  • 1 mini naan
  • 2 tablespoons hummus
  • 5 slices cucumber
  • 2 olive slices, we use kalamata so we don’t have to open a can!
  • 2 cherry tomatoes, halved
  • 3/4 cup broccoli pieces
  • 4 baby carrots
  • 2 wedges apple

Further details of the recipe from Eating Richly

Again, Pin these lovely recipes for later into your Pinterest Board, Enjoy!


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28 plant-based superfood recipes for breakfast, lunch and dinner28 plant-based superfood recipes for breakfast, lunch and dinner28 plant-based superfood recipes for breakfast, lunch and dinner

 

 

Hormone Balancing Diet Plan: A Complete 21-Day Guide With Recipes

HORMONE  BALANCING DIET PLAN is today’s treat as I am to share here a Complete 21-Day Guide with Recipes and Supplements – Totally FREE to Download.

Indeed we know that hormones are our body’s chemical messengers, and when there is a hormonal imbalance, there is too much or too little of a certain hormone. Even tiny changes can have serious effects throughout the whole body. I know right because I have that hormone, but it is not only for women, some men have that too. 

With this reason, this Hormone Balancing Diet Plan with a Complete Guide and Recipes is perfect for us. This guide will help you free with hormonal imbalance problems such as overweight, acne, PMS, increase energy and more. 

Read below for the guides and get your Free Download as well (No Sign up needed). And don’t forget to Pin to your Pinterest board for later.

SUPERFOODS to Eat to Balance Hormone

Due to the fact that they are exceptionally high in nutrients and/or incredibly effective at detoxification (compared to most of our regular food), hence, they are best to add to your Hormone Balancing Diet.

Likewise, they are also best to take in powder form and blended with other food because of their taste and smell seems a bit unpleasant. These are:

  • Chlorella
  • Spirulina
  • Kelp
  • Wheatgrass
  • Moringa
  • Coconuts
  • Beets
  • Turmeric

OTHER FOODS to include in your Hormone Balancing Diet Plan

Fruits 

Eat either fresh or froze (for frozen, make sure there are no preservatives). Below are suggested fruits but are not limited to only these, and also depends on your area whichever are available.

  • Strawberries
  • Pineapples
  • apricots
  • Blueberries
  • Tomatoes
  • peaches
  • Blackberries
  • Avocados
  • clementines
  • Dates
  • Pomegranates
  • tangerines
  • Figs
  • Lemons
  •  coconuts
  • Watermelon
  • limes
  • grapes
  • Peaches
  • raspberries
  • papayas
  •  Mangoes
  • oranges
  • goji berries
  • Bananas
  • apples
  • kiwi
  • Cherries
  • pears
  • grapefruit
  • melons (honeydew, cantaloupe, hami, etc.)

Vegetables

The same suggestions as of the fruits.

  • cucumbers
  •  asparagus
  • eggplant
  • kale
  • endives
  • carrots
  • spinach
  • green beans
  • turnips
  • mustard greens
  • peas
  • fennel
  • collard greens
  • bok choy
  • kohlrabi
  •  celery
  • cabbage
  • leek
  • radishes
  • broccoli
  • mushrooms
  •  artichoke
  • cauliflower
  • onions
  • arugula
  • squash
·         garlic
  • brussels sprouts
  • zucchini
·         watercress
  • bell peppers
  • snap peas
  • radicchio
  •  snow peas
  • dandelion greens
Potatoes (sweet red, Yukon, Japanese purple

Legumes 

  • Chickpeas
  • lentils
  • red beans
  • black beans
  • pinto beans
  • cannellini beans
  • lima beans

Grains  

Modern wheat is grown, processed and used in such a way that it can cause inflammation (which wasn’t the case for previous generations).

For this reason, it’s a good idea to eat mostly gluten-free grains (especially when you’re still working on getting rid of inflammation).

  • plain oats
  • brown rice
  • quinoa
  • spelt
  • amaranth
  • buckwheat
  • millet
  • teff
  • sorghum

Oils 

  • Avocado
  • olive
  • coconut
  • hemp seed
  • grapeseed
  • palm oil
  • organic butter
  • ghee

Herbs, Spices, and Seasonings 

When it comes to herbs and spices, surely they all have some anti-inflammatory and detoxification properties.

Here are just a few of the most notable anti-inflammatory herbs and spices:

  • Pink Himalayan salt
  •  clove
  • red hawaiin salt
  • oregano
  • pure sea salt
  • thyme
  • ginger
  • nutmeg
  • cilantro
  • black pepper
  • parsley
  • cayenne
  • cinnamon
  • mint

Animal Products  

Many animal products contain traces of growth hormones and gut-disrupting antibiotics that were fed to the animals. For these foods, it is recommended to buy organic only (wild-caught in the case of fish).

  • Eggs (organic)
  • Wild-caught fatty fish: salmon, mackerel and sardines. Other white fish like cod and sole is also fine.

Baking Flours

  • almond
  • coconut
  • garbanzo
  • brown rice
  • spelt
  • buckwheat

Nuts and Seeds 

These must be raw in order to get the health benefits.

  • almonds
  • walnuts
  • macadamias
  • cashews
  • peanuts
  • chia seeds
  • flax seeds
  • sesame seeds
  • pumpkin seeds
  • sunflower seeds

Sweeteners

  • Raw honey
  • maple syrup
  • molasses
  • unrefined green Stevia leaves or powder (NOT stevia drops or other types of refined white stevia).

Hormone balancing diet plan foods

DRINKS for Hormone Balance

Clean, filtered water is the best and easiest thing to drink.

Drink at least 1/2 of your body weight in ounces every day. For example, if you weigh 140 lbs, half of that is 70, therefore you should at least drink 70 ounces of water a day.

Besides drinking water, there are, of course, other suggestions: Furthermore, these drinks are all anti-inflammatory, nutrient-rich and they provide hormone support.

Drink these, in addition to water, to boost your results.

For milk, avoid regular cow milk because often it contains growth hormones and antibiotics. You definitely don’t need growth hormones that are intended for a cow.

And for the antibiotics, they disrupt your gut flora, making it even more difficult to regulate your hormones and detox toxins.

Stick to plant milk like almond, cashew, macadamia, coconut, and hemp.

Kombucha

Rich in probiotics, amino acids, B-vitamins, and enzymes. Great for gut health, liver and immune system.

How to Use: Drink up to 12 ounces per day.

Green Tea

It contains anti-oxidants that improve insulin sensitivity, contain less caffeine than coffee and supports liver health.

How to Use: Drink 2 cups per day.

Smoothies

Rich in detox=friendly fiver, healthy fats, gut-friendly enzymes, and immune-boosting nutrients.

How to Use: Drink 1 to 2 glasses per day.

Apple Cider Vinegar

Regulates the blood sugar, improves insulin sensitivity and improves PCOS symptoms.

How to Use: Mix 1 tablespoon in 7 ounces of water.

Herbal Tea

Nourishes reproductive organs, detoxes, supports the nervous system, balances estrogen and much more.

How to Use: Drink 2 to 3 cups daily.

Coconut Kefir

Contains gut-healing probiotics, B-vitamins and potassium.

How to Use: 1 cup a day

Nut Milks: almond, cashew, macadamia, coconut, hazelnut, and hemp.

Rich in healthy fats, free of growth hormones and antibiotics, controls blood sugar, a good source of proteins.

How to Use: Use instead of cow’s milk when baking, for oatmeal and any of your other milk-containing recipes.

Hormone balancing diet plan drinks

DRINK HOW TO USE
Kombucha Drink up to 12 ounces per day.
Green Tea Drink 2 cups per day.
Smoothies Drink 1 to 2 glasses per day.
Apple Cider Vinegar        Mix 1 tablespoon in 7 ounces of water.
Herbal Tea Drink 2 to 3 cups daily.
Coconut Kefir 1 cup a day
Nut milks Use in baked goods, oatmeal, and other milk-containing recipes.

For more details on Hormone Balancing Drinks, visit .this Page


21 DAY HORMONE BALANCING DIET PLAN

Start each day with a hormone-balancing, healing smoothie.

During the next 21 days, make the substitutions highlighted in the table below.

Replace…

With…

Coffee Green tea, chicory root or this adaptogenic herbal coffee substitute
Alcohol Kombucha (or another hormone-balancing drink from the previous section).
Processed sugar and cane sugar Raw honey (or another sweetener from the SWEETENER section)

Week 1

  • Drink 2 servings of smoothie per day: one with your breakfast and the other with dinner.
  • No need to make other dietary changes. Continue eating your regular meals.

Week 2

  • Drink 1 serving of smoothie with your breakfast.
  • Aim to eat mainly foods from the FOOD LIST section of this post.
  • If you usually eat meats (beef, chicken, and so on), replace them with the fatty fish listed in this post. Eat fish no more than 3 times per week.
  • Allow at least 2 hours between dinner and your bedtime.
  • Cook with any herbs and spices you like. For salt, use mineral-rich pink salt, red salt or pure sea salt (avoid standard table salt).

Week 3

Continue with the same guidelines from Week 2.

21 day hormone balancing diet plan

To download this 21-day Hormone Balancing Diet plan, along with the Smoothie Recipes, simply click here.

This is an instant download (no signup required!).


HORMONE-BALANCING SUPPLEMENTS TO BOOST YOUR RESULTS

1. Superfood Powder For Natural Hormone Balance

TOP CHOICE: Green Juice Powder from Organifi.

How to use: take as instructed on package, mixed in water or smoothies.

Contains: Spirulina, Chlorella, Moringa, Wheatgrass, Ashwagandha, Beets, Matcha Green    Tea, Turmeric, Lemon, Mint, Monk Fruit, Coconut Water

2. MultiVitamin to Support Female Hormones

TOP CHOICE:  Beyond Tangy Tangerine (BTT) 2.0 from Youngevity

How to use: take as instructed on package.

Contains:

  • First, It contains all the vitamins and 90 essential minerals that the body needs for optimum function.
  • Secondly, it is made from whole food, organic ingredients.
  • Third, it comes with gut-friendly prebiotics and probiotics.
  • And lastly, it has a high concentration of many important nutrients

ALTERNATIVE MULTIVITAMIN

For a budget alternative to BTT 2.0, go with Vitamin Code for Women.

It’s all organic and food-based. There are even gut-friendly probiotics included!

It’s important to note that this is not a perfect substitute for BTT. However, if you’re on a budget this is a more affordable vitamin that offers clean ingredients.

3. Herbal Blend For Multi-System Support

TOP CHOICE: Women’s Balance by Gaia Herbs

How to use: take as instructed on package.

Contains:

  • St. John’s Wort and Oats milky seed extract (supports the nervous system).
  • Red clover and dandelion (supports the liver)
  • Vitex and black cohosh (supports the reproductive system)

The goal with this blend is to give you an extra boost during those initial weeks and months when your hormones, gut, liver, and even, your mind, is readjusting and finding their natural balance.

For more details of this  Hormone Balancing Supplements visit this Page.


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5 MYTHS ABOUT CHOLESTEROL Prediabetics Need to Stop Believing

 Myths About Cholesterol that a lot of people are believing is a long-time issue and Prediabetics need to stop believing to avoid harming their health any further.

For decades, people have been told that dietary cholesterol in foods raises blood cholesterol levels and causes heart disease. This idea may have been a rational conclusion based on the available science 50 years ago, but better, more recent evidence doesn’t support it.

5 myths about cholesterol

What is Cholesterol, and Why Do You Need It?

Cholesterol is a waxy substance found not only in your bloodstream but also in every cell in your body, where it helps to produce cell membranes, hormones, vitamin D and bile acids that help you to digest fat. Furthermore, it also helps in the formation of your memories and is vital for neurological function. 

In fact, your liver makes about 75 percent of your body’s cholesterol and there are two types: First is High-density lipoprotein, or HDL: the so-called “good” cholesterol and the second is Low-density lipoprotein, or LDL: the so-called “bad” cholesterol. 

Let’s go ahead with the 5 Myths about Cholesterol and why Prediabetics need to stop believing them.

THE 5 BIG MYTHS ABOUT CHOLESTEROL ALL PREDIABETICS NEED TO DITCH

MYTH #1: ALL CHOLESTEROL IS THE SAME

While cholesterol is an actual molecule. It floating through your blood, what’s more, important is just how much of it there is overall.  In fact, depending on what combined with have opposite effects on your arteries and heart. Yes, the opposite!

Then, cholesterol is just one component of a compound that floats around your blood.  Compounds contain cholesterol as well as fats and special proteins called “lipoproteins”.

  • HDL: High-Density Lipoprotein (AKA “good” cholesterol) that “cleans up”  “arterial plaques” and transports cholesterol back to the liver.
  • LDL: Low-Density Lipoprotein (AKA “bad” cholesterol) that transports cholesterol from the liver.

Moreover, each of these categories broke down into subcategories which can also be measured in a blood test.

Thus, “cholesterol” isn’t simply cholesterol because it has very different effects on your body. Depending on which other molecules bounding to in your blood and what it is actually doing there.

MYTH #2: CHOLESTEROL IS BAD

Cholesterol is active and produces very important things like vitamin D when your skin is exposed to the sun, your sex hormones (e.g. estrogen and testosterone). Also in bile, to help you absorb dietary fats.  And furthermore, it also present into the membranes of your cells.

The overall amount of cholesterol in your blood (AKA “total cholesterol”) isn’t nearly as important as how much of each kind you have in your blood.

While way too much LDL cholesterol as compared with HDL (the LDL: HDL ratio) may be associated with an increased risk of heart disease. it is absolutely not the only thing to consider for heart health.

MYTH #3: EATING MYTHS ABOUT CHOLESTEROL INCREASES YOUR BAD CHOLESTEROL

Most of the cholesterol in your blood is made by your liver. As mentioned earlier your liver makes about 75 percent of your body’s cholesterol  It’s actually not from the cholesterol you eat.  Why do you think cholesterol medications block an enzyme in your liver (HMG Co-A reductase, to be exact)?  Because that’s where it’s made!

What you eat still can affect how much cholesterol your liver produces.  After a cholesterol-rich meal, your liver doesn’t need to make as much.

MYTH #4: YOUR CHOLESTEROL SHOULD BE AS LOW AS POSSIBLE

As with almost everything in health and wellness, there’s a balance that needs to be maintained.  There are very few extremes that are going to serve you well.

People with too-low levels of cholesterol have increased risk of death from other non-heart-related issues like certain types of cancers, as well as suicide. And also, it will not be able to use the sun to generate sufficient levels of vitamin D.

MYTH #5: DRUGS ARE THE ONLY WAY TO GET A GOOD CHOLESTEROL BALANCE

Don’t start or stop any medications without talking with your doctor.

And for the last of the myths about cholesterol, but certainly not the least, while drugs can certainly lower the “bad” LDL cholesterol, they don’t seem to be able to raise the “good” HDL cholesterol all that well. And besides, there are already questions about the bad side effects of the Cholesterol-lowering drugs.

In fact, the best way to get cholesterol balance is nutrition and exercise.

Make sure you’re getting plenty of high-quality, animal-based omega3-fats.  Reduce, with the plan of eliminating, grains and sugars in your daily diet. Eat lots of vegetables and fruits that have less sugar. It is especially important to eliminate dangerous sugars such as fructose. Lose those weights, get the right amount of exercise. Avoid smoking and drinking excessive amounts of alcohol. Ditch those over-processed hydrogenated “trans” fats.

5 myths about cholesterol

SUMMARY on myths about cholesterol :

With recent studies and researches, cholesterol, and heart health it’s still complicated and we are still learning and discovering more every day. Nevertheless, there is a lot you can do from nutrition and lifestyle perspectives. You can improve your cholesterol level and therefore there is no need to be as afraid of the cholesterol as you are.

I hope this article on 5 Myths about Cholesterol has enlightened you as well. Don’t forget to Pin this in your Pinterest board along with your other facts.

You may also like this article about dietary fat.

DIETARY FAT – An Essential Part of Every Healthy Diet

When withing to cholesterol you may want to eat burning foods:

22 FAT BURNING FOODS TO EAT For Men and Women

How To Recognize High Blood Sugar – common symptoms and the health effects

A lot of people may have not known or recognize High Blood Sugar is, moreover the common signs and symptoms and the health effects of having high blood sugar. 

To begin with, there are millions of people living with diabetes, the condition that occurs when your blood sugar is too high, either as a result of insulin resistance (in the case of type 2 diabetes) or as a result of your pancreas not making any or enough insulin (in the case of type 1 diabetes), and moreover, a lot of them didn’t know they have the disease.

What are the effects of High Blood sugar? 

First is the Short-term effects of having High Blood Sugar.

How to recognize high blood sugar

 

Second is the Long-term effects of having the High Blood Sugar.

How to recognize high blood sugar

What are the causes of high blood sugar

Eating a lot of sugar or carbs surely can elevate your blood sugar level, but that’s typically when your pancreas kicks into gear and creates insulin to move that glucose into cells throughout the body.

But when someone has diabetes, this finely tuned system gets thrown out of whack. In type 2 diabetes, the body either can’t make enough insulin or can’t utilize insulin well. If someone has prediabetes, their blood glucose will be higher than normal but not quite in type 2 diabetic range yet. And in type 1 diabetes, the body does not make insulin or makes very little.

In any case, the result is extra sugar hanging around the bloodstream, making you feel like total crap in the short term and putting your health at risk in the long term.

What are the Symptoms of High Blood Sugar

You may know whether you have high blood sugar by laboratory works. But here are also some signs and symptoms on how you know that you may have High Blood Sugar as well.

Symptoms of high blood sugar

What to do

  • See a doctor for blood works. There may be more laboratory workouts to be done to determine the exact diagnosis.
  • Whatever the result is, follow the treatment plan the doctor will give you.
  • Decrease your carbohydrates/sugar intakes. You will need a dietary plan and may need the help of the health care team. 
  • Loose weight through effective diets and exercises.

Don’t forget to Pin to your Pinterest board.

For more details, you can check MedicineNet  and  Self

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5 secret techniques to reach ketosis in no time!

Today I am going to show you how to reach ketosis fast. Some of you may even be able to reach ketosis in 3 days, or even in 24 hours!

I’m pretty sure, the list of ketosis benefits makes you wish to commence a ketogenic diet rite off, but you’re maybe frustrated when you hear many gurus, how much time it takes for ketosis to kick in. A lot of people who have a? bad metabolism waiting the entire 7 days to start to enjoy the goodness of ketosis.

Your body may be one of those wired to simply run into ketosis while some sprint onto it, or else you are not doing the proper things. Others may have even achieved ketosis previously, lost focus, and are currently finding it difficult to recover their former state.

Don’t worry creeping out, these suggestions are tested and proven to put you into ketosis asquickly aspossible.

In this video, we are likely to cover the following topics: First of all we are moving over

Fat Fasting.

 

And we’ll also talk about Irregular fasting – we’ll pay this really short, since there’s a different, in-depth video on this topic.

Finally, we’ll cover FMD, the Fasting Mimicking Diet, you have probably already heard of it before. Alright, lets jump right, to it…

Lets Start with fat fasting.

You do not eat for a little while, effectively limiting your carb intake, while forcing your body to seek out other sources of energy. During regular fasts, the human body has some sugar stored up, which can be used to power the body-body fat hasn’t been affected and ketones have not been released. Not having ketone means normal fasting will not cut it, you must go a step farther.

When this fatty acids are releases, they’re consumed by the liver, eventually creating ketones that the body uses as fuel.

Healthy Fat

Healthy fat, to be exact. Moving any longer may lead to loss of muscular mass and actual malnourishment and starving.

Divide your daily intake into smaller chunks of foods, around 5 low-carb high-fat meals daily-giving you 200-240 calories per serving.

When choosing what to eat in a fat quickly, concentrate on meals which are basically all fat. Avocados, cream cheese, coconut oil and butter, fat ships, macadamia nuts, and full fat yoghurts Our meals which are highly recommended.

A scale for reference is as follows: Your Daily Intake ought to be

 1000 calories

97g

8g

16g Protein that makes 6% of caloric intake) This pretty much wraps up a fat burning diet.

Lets Head over to Excercises on an empty stomach…

Exercising has ever been a great way for weight loss, . . .and to achieve a condition of ketosis faster, you have to exercise even harder. During exercises that your body burns off fat stores (basically blood glucose). But while working out in an empty stomach, the body is forced to not only deplete the glycogen stores, but also burn fat when it runs out of glycogen to use as fuel.

Exercising in the morning on an empty belly takes benefit of this fasting period you’ve spent asleep. While asleep, the body is forced to use up glycogen for energy, also if you stretch your entire body with physical activity, it’s to breakdown fat to energy.

Exercising-weight lifting and anaerobic-increases the body’s insulin sensitivity-allowing the body to break down blood sugar quicker. Insulin sensitivity is vital in the prevention of pre-diabetes and growing metabolic disorder, as body fat can’t accumulate due to the body’s peak improved metabolic condition.

Having a ketogenic diet, the human body has reduced insulin levels, since there is limited glucose in the bloodstream. Reduced insulin levels equivalent quicker fat burning, and nothing burns fat faster than exercises, usually of a weight bearing and anaerobic disposition.

Muscles

Anybody who knows what the point of working out is will undoubtedly talk about the development of muscles. And muscles play a pretty critical function in the travel to ketosis. Since fat burning is the Trick to ketosis, anything that aides the body in the break down of excess body fat should be encouraged.

 

5 secret techniques to reach ketosis in no time

 

 

And that’s exactly what muscles do. Larger, more defined muscle mass allows the body to passively burn fat-even without actively exercising.

Working out on an empty stomach might seem like a hassle, especially with an issue for depleted energy levels. But if you slowly work your way upward in intensity, you should be just nice. And keep in mind, your system probably has enough fat to provide you energy for these workouts.

Medium chain triglycerides

The Next ketosis hack on us are going to cover is carrying more fulfilled oil.

For greater production and release of ketones into the blood, consuming MCT oil does a great job. Medium chain triglycerides (MCT) are perhaps the very best for fat available to the body. They are usually processed differently by the body, with small dangers of accumulation. MCTs also produce ketones almost immediately, skipping the digestive tract and attaining the liver directly for processing.

MCTs are, in a way, artificial, since they’re processed from coconut oil and palm oil. You can either buy MCT oil in it is processed, more focused form. Or derive some from jojoba coconut oil in your meals.

The energy supplied is almost instantaneous and effective, as its bioavailability is incredibly significant. Additionally, it need minimal enzyme action before it generates ketones which flooding your bloodstream.

MCT has also shown the ability to reduce the amount of triglycerides contained in the bloodstream of overweight people. So basically reducing the body’s amount of stored body fat up. Greater consumption of MCT, in oil or powder form, will quicken the body’s transition into a To state.

Coconut and Avocado Oil Diet

Basically the gist is, utilize avocado and coconut oil to do all you have to do. Cook it, douse foods with these high fat foods. These functions the double purpose of enhancing the taste of meals, but also providing the right sort of fats-healthy monounsaturated fatty acids.

The Next thing we’re going to try is intermittent fasting

Intermittent fasting is a diet plan that unlocks physiological advantages in abundance, and that’s not the grab. Your psychological and emotional health also gets a boost while engaging in this kind of fasting. For weight loss and building healthy muscle mass-key factors to becoming into ketosis-intermittent fasting has a high success rate.

Maintain your typical ketogenic diet during this quick, with a 75-90% fat content.

The Next kind of intermittent fasting is the 20:4 fast

The 20:4 fast allows for an even briefer eating pub, 4 hours. Meaning you quickly for 20 hours daily. You may either consume one meal, or two smaller parts throughout the 4-hour period to stave off hunger pains.

5:2 fasting plan

Having a 5:2 fasting plan, your week is split into two segments: fasting and non-fasting days. Created by Dr. Michael Mosley, a nutritional specialist, in his novel, The Fast Diet, you have 5 days of regular eating, and two days of fasting

The best way to execute the 36 hour fast would be to prepare to bypass eating an entire day. You’ve got dinner on Day 1, fully skip ingestion on Day two, then have breakfast on Day 3. Skipping a full day of eating makes this kind of intermittent fasting stronger than shorter fasts, as your body burns excess calories during your entire day of fasting. However, be cautious to not dive right into complete 36 hour fasts until you’re sure you can handle the pressure.

Combining it with intermittent fasting gives you improved memory and cognitive functioning, reduces aging, struggles cancer and, of course, accelerate weight loss.

Alright, That was intermittent fasting in summary.

The Fasting Mimicking Diet

This is a radical variation of fasting, tricking your body into believing you’re fasting while still consuming small pieces of food. This is an excellent alternative to complete fasting, which may be too much for you to participate in at the moment-you nevertheless get the full benefits of fasting despite ingestion. Fast mimicking can also be considerably safer, as you still get some nutritional content and essential electrolytes rather than nutritional depletion which could occur with complete fasts.

During this age, you’re going to consume only 40 percent of your regular daily caloric intake. Your meals are still high-fat foods, with your fat intake at approximately 80%, 15 percent protein, and 5 percent carbs.

 

Mixing and matching

Try a mix of coconut milk and oil, bone broth, avocados and sweet butter for great diet variations throughout the period of fast mimicking.

Normally, the body gets to a state of ketosis within 3-7 days of making the switch to a ketogenic lifestyle- high fat, low-carb. However, for all those looking to jump the waiting period and receive their bodies into this prime metabolic condition, the tricks we covered, will push the entire body to its healthful limits and activate a condition of ketosis much quicker than conventional procedures.

From weight loss, to epilepsy control, diabetes prevention and therapy, as well as enhancing mental alacrity, getting into ketosis is a ridiculously inexpensive way to raise your total health and well-being.

 

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