Patricia
The Paleo Diet
The Paleo Diet is an eating plan based on prehistoric human diets.
Paleolithic humans were hunter-gatherers who lived off the land. Their diet consisted mainly of meat, vegetables, fruits, nuts, seeds, and honey. They also focused on the foods local to their area.
It’s not possible to know for sure what human ancestral diets were like, but scientists think they probably consisted of whole fruits and vegetables. As they didn’t have the equipment needed to make processed foods.
Eating a whole food diet and then combined with moderate activity, it is believed that hunter-gatherer societies may have had a lower incidence of diabetes and obesity as compared to modern times.
However, there’s also studies that show many early peoples didn’t live past 40 years of age, so it could be that no one lived long enough to develop more of those age-related illnesses.
Studies show that this type of low-carbohydrate eating plan can help people lose weight without having to count calories.
Keep reading for an overview of the paleo lifestyle, including a simple diet plan and other important information.
The Paleo Diet
The paleo diet was developed by Dr. Loren Cordain in the early 1990s. He proposed that our ancestors ate mostly meats, fish, eggs, veggies, fruit, and some plants.
Cordain believed that we should eat like our ancestors because it would be good for us.
He suggested that grains are bad for you because they contain gluten, which he said causes inflammation throughout your body.
He claimed that modern science has proven his point.
The Foods
The paleo diet focuses on the foods eaten by our ancestors.These include meats, seafood, vegetables, fruits, and nuts.
Grains, dairy products, legumes, and processed foods are all avoided.Instead, these foods are considered “anti-paleo.”Some people call them “modern” foods.They believe that these foods are unhealthy and unnatural. Others say that they’re necessary for survival.
How It Works
Regardless of why you choose to follow the paleo diet, here are some things to keep in mind:
The paleo diet emphasizes lean protein sources, such as beef, pork, lamb, chicken, turkey, fish, shellfish, and wild game.
You’ll want to limit red meat consumption to once per week.
Eating too much red meat increases your risk of cancer, heart disease, and stroke.
Fruits and vegetables make up most of the rest of your meals.
You’ll want lots of leafy greens, tomatoes, berries, broccoli, cauliflower, carrots, cucumbers, mushrooms, onions, garlic, peppers, beans, peas, and squash.
The paleo lifestyle encourages you to eat real food.It doesn’t require counting calories or measuring portions.Instead, you simply eat until you’re full.
When you do eat carbohydrates, you’ll want to avoid refined ones.This includes white flour, sugar, and anything made with high fructose corn syrup.
Refined carbs also tend to be higher in calories than whole grain carbs.When you eat this type of carbohydrate, your blood glucose levels rise quickly.This can lead to cravings and overeating later on.
To prevent this, stick to whole grains instead.
Protein is the Key
Protein is key when following the paleo diet.
Your daily intake should consist of about 25% protein, 50% fat, and 25% carbs.Fat makes up the majority of your calories.
If you don’t get enough protein, your muscles will start breaking down.This could cause muscle loss and eventually lead to osteoporosis.
In addition to being essential for building strong bones, protein helps build muscle mass.
Muscle burns more calories than fat, so if you have less muscle mass, you ‘ll burn fewer calories.
A study published in the Journal of Nutrition found that a low-protein diet led to weight gain and increased abdominal fat.
Another study published in Obesity Research showed that eating only 1 gram of protein per kilogram of bodyweight each day resulted in significant weight loss.
For example, if you weigh 150 pounds, you’d need 75 grams of protein every day.
Sources of Protein
There are many choices for foods high in protein. Eggs, milk, cheese, yogurt, salmon, tuna, and shrimp are good options.
Meat isn’t the only source of protein. Vegetables, nuts, seeds, and even tofu contain protein.
Nuts like almonds, walnuts, cashews, pistachios, pecans, hazelnuts, macadamia nuts, Brazil nuts,
Eggs have protein and are packed with choline, which helps maintain brain function.
Tofu contains lots of protein and is low in saturated fat. It also provides some B vitamins and vitamin D.
Seitan is another great source of protein. It’s made by fermenting wheat gluten and has a chewy texture similar to meat.
Carbs come from fruits, vegetables, and starchy foods. Starchy foods include potatoes, bread, pasta, rice, corn, and oats.
If you’re trying to lose weight, you’ll want to consume fewer carbs and more fats.
Whole Grains
Many experts recommend limiting your intake of refined grains. These include white flour, white rice, white pasta, and anything containing added sugars.
However, there’s no need to eliminate all grains from your diet. In fact, many studies have shown that whole grains may actually protect against certain types of cancers.
Whole grains are digested slowly, so they don’t spike your blood sugar as much. Whole grains also provide fiber, vitamins, minerals, antioxidants, and phytonutrients.
For example, one study found that women who consumed at least three servings of whole grains each day had a lower incidence of breast cancer.
Another study showed that men who ate an average of two servings of whole grains every day were less likely to develop prostate cancer.
So, if you’re looking to reduce your risk of cancer, it might be wise to incorporate whole grains into your diet.
But, don’t go overboard. You don’t want to become overly reliant on these foods. Instead, try to get half of your total grains from whole grains.
Vegetables
In addition to eating plenty of fruits and veggies, you’ll also want to add other plant-based foods to your diet.
These include nuts, seeds, avocados, olives, eggs, tofu, tempeh, seitan, and soybeans.
Nuts and seeds contain healthy fats which help keep your body running smoothly. They also supply essential nutrients like zinc, magnesium, copper, iron, manganese, phosphorus, potassium, calcium, vitamin B12, and omega 3 fatty acids.
Avocados are rich in monounsaturated fats, which are good for lowering cholesterol.
They also contain folate, lutein, and zeaxanthin, which are important for eye health.
Omega 3 is Important
A healthy paleo diet will also help you get enough omega 3 fatty acids.Omega 3s are essential nutrients that promote brain development, vision, and immune function.
Most Americans lack adequate amounts of these important fats.That’s because we typically eat too many processed foods.Processed foods contain little to no omega 3s.
In addition, processed foods often contain trans fats, which are linked to increased cholesterol levels.Trans fats raise LDL (bad) cholesterol while lowering HDL (good) cholesterol.This combination can put you at greater risk for cardiovascular disease.
Benefits of Paleo
There are several benefits that may be associated with the paleo diet. Here’s just a few:
Reduce the risk of diabetes by limiting refined carbs.
Improve gut health by avoiding gluten-filled products like bread, pizza, and pastas.
Lower the risk of certain types of cancers by consuming plenty of fresh produce.
Boost energy levels by increasing your intake of B vitamins and vitamin D.
Help control appetite by eating small meals throughout the day .
Eat less meat if you’re looking to lower your carbon footprint.
You can still enjoy delicious dishes like steak and chicken without having to worry about them being “paleo.”
The Paleo Diet covers a wide range of foods.
How to Start Eating Like a Caveman
Start slow!Don’t try to overhaul your entire diet overnight. Check with your medical expert first before making dietary changes.
Focus on one aspect of your life first
For example, start by cutting back on processed foods.Then gradually add healthier options into your diet.
Here are some tips to make sure you stay on track:
Make a grocery list before heading out to shop.Use the list to keep yourself from buying unnecessary items.
Keep snacks stocked in your house.Pack a lunch each day.
Avoid restaurants whenever possible.Cooking at home saves money and cuts down on food waste.
If you do go out to eat, choose places that offer paleo friendly options.Ordering off the menu or asking for substitutions can help you avoid unhealthy choices.
Find ways to incorporate more fruits and vegetables into your diet.
Try adding avocado to your breakfast sandwich, salad dressing, or smoothie.
Add spinach leaves to your pasta sauce instead of noodles.Add broccoli florets to your stir fry.Serve up steamed veggies alongside grilled meats.
Drink lots of water.
It keeps your body hydrated and flush toxins.And it makes you feel full faster.
Exercise
Exercise is an easy way to burn calories and lose weight.
Plus, exercise boosts mood and increases energy levels.It also improves sleep quality.
Choose physical activities that you enjoy.A good workout routine will become part of your lifestyle if you practice it long enough.
When you find something you love doing, you’ll be more likely to stick with it.
What About Organic?
Organic produce doesn’t necessarily mean healthier. In fact, studies show that organic produce isn’t any better than conventional produce when it comes to nutrition.
However, organic produce does tend to be more expensive. That means you might need to spend extra money if you’re trying to follow a strict paleo diet .
So, how do you know whether or not a product is truly paleo-friendly?
Well, here are some tips to help you figure out whether or not a particular product is safe for paleo eating:
Look for “paleo” labels. If the label says “paleo,” then it’s probably okay.
Avoid anything containing GMOs. Genetically modified organisms (GMO) are created through genetic engineering. They’re often found in non-organic foods like soybeans, corn, and wheat.
Check ingredient lists. Look for words like “natural flavors.” Natural flavors are derived from plants, herbs, spices, fruits, vegetables, and nuts. They’re usually safe for paleo diets.
Avoid anything with additives. Additives are things like preservatives, stabilizers, emulsifiers, and thickeners. These chemicals can make food less nutritious and add unwanted calories.
The Risk from Processed Foods
When you look at the ingredients list on packaged food products, you’ll notice that most of them contain unhealthy additives.
Some common ones include:
Sodium – This chemical is used to preserve food. However, excessive sodium consumption can lead to high blood pressure.
Artificial sweeteners – Artificial sweeteners are widely used in processed foods. But, some people believe that artificial sweeteners cause obesity and diabetes.
Sugar alcohols – These chemicals are added to foods to make them taste sweeter. Some sugar alcohols can cause stomach problems.
MSG – Monosodium glutamate is commonly used in processed foods to enhance flavor. It has been linked to headaches, migraines, and fatigue.
Artificial colors – Many processed foods use artificial dyes to color their products. Some of these dyes have been associated with hyperactivity in children.
High fructose corn syrup – High fructose corn syrup is used as a sweetener in processed foods. It may contribute to weight gain by increasing appetite.
Hydrogenated oils – Hydrogenated oils are used to extend shelf life. They can increase the risk of heart disease and stroke.
As you can see, there are lots of reasons why it’s best to avoid processed foods.
On top of that, processed foods have a lot of added sugars.These substances cause insulin spikes that increase hunger and cravings.
Insulin is a hormone that helps regulate blood sugar levels.But it also promotes fat storage.So eating too much sugar may contribute to weight gain.
Stay Away from Alcohol, Soda and Caffeine
Stay away from alcohol.Alcohol contains empty calories and has been shown to disrupt sleep patterns.
Limit caffeine consumption.Caffeine raises stress hormones and causes insomnia.
Cut back on sugary drinks and diet drinks.They contain artificial sweeteners that aren’t healthy.Also, they don’t provide any nutritional value.
In fact, just skip soda altogether. It’s loaded with artificial ingredients and high fructose corn syrup.
Go for natural tea over coffee.Coffee contains caffeine but not as much as other beverages.Tea provides antioxidants and helps boost metabolism.
The Lack of Scientific Evidence
However, there isn’t any scientific evidence that proves that grains cause inflammation or that the paleo diet works better than other types of diets.
In fact, many studies have shown that the paleo diet may actually increase inflammation in certain parts of the body.
So, if you’re looking for a way to lose weight , improve health, or just feel great, then the paleo diet might be right for you.
Common Paleo Diet Fails
Not following the guidelines
The paleo diet isn’t hard to follow.But it does require a little bit of planning ahead.
That means making sure you have all the right equipment and supplies.In addition, you need to know what foods to buy and prepare.
This includes knowing how to cook certain types of foods.
Not getting enough protein
Protein is essential when trying to build muscle mass.
This is why many people who follow the paleo diet opt for lean sources of protein.
These include fish, eggs, poultry, and dairy products.
However, there are plenty of plant-based proteins available too.
Vegetables, legumes, nuts, seeds, and soy products are just a few examples.
Not eating enough fat.
Fat is important because it gives us energy.It also helps our bodies absorb nutrients.
As such, most people should aim to get about 20% of their daily calories from fats.
Some experts recommend even higher amounts.But this depends on your goals.
If you’re looking to lose weight, then you may want to cut back on fats.
On the other hand, if you’re aiming to gain muscle mass, then you may want more fat in your diet.
Not drinking enough water.
Water is vital to maintaining optimal health.It helps keep your skin clear and prevents constipation.Plus, it helps flush toxins from your system.
Aim to drink at least eight glasses of water every day.Don’t forget to add lemon juice to your water.Lemon adds flavor and aids digestion.
You can also try using cucumber slices or fresh mint leaves.
Avoiding carbs.
Carbs are one of the main components of grains like breads, pastas, rice, and cereals.
Many people think these foods are bad for them.But this couldn’t be further from the truth.
Grains are actually very nutritious.And they’re packed full of fiber, vitamins, minerals, and phytonutrients.Plus, they help lower cholesterol levels.
So instead of cutting out carbs completely, focus on choosing healthier options.For example, eat whole grain pasta instead of white pasta.Or choose brown rice over white rice.
Instead of having cereal for breakfast, try having oatmeal.Oats are a great source of fiber and protein.They’re also low in carbohydrates.So they won’t spike blood sugar levels.
Not eating enough vegetables.
Vegetables are an excellent source of fiber, vitamins, and minerals.They’re also rich in antioxidants that protect against cancer and heart disease.
Plus, they contain compounds called glucosinolates which help reduce inflammation.So make sure you eat plenty of veggies.
Try adding some to your meals.For example, toss some broccoli into stir fry dishes.Add spinach to salads.Or use cauliflower florets as a substitute for potatoes.
Not eating enough fruit.
Fruit contains lots of vitamins and minerals.They also provide fiber and potassium.
The latter helps regulate blood pressure.Plus, they’re loaded with antioxidants that fight free radicals.
So don’t skip fruits altogether. Just make sure you limit yourself to two servings per day.That’s roughly half a cup each.
Not eating enough meat.
Meat is another nutrient-rich food.It provides iron, zinc, vitamin B12, and protein.These are all essential for healthy growth and development.
In addition, meat is high in saturated fat.This raises LDL (bad) cholesterol levels.
So it’s best to avoid processed meats.Eat lean cuts of beef, pork, lamb, chicken, turkey, and seafood.Make sure you trim off any visible fat before cooking.
Also, opt for organic whenever possible.
Not getting enough sleep.
Sleep is important for overall health.It allows our bodies to repair themselves and rejuvenate.
Plus, it boosts brain function and memory.A lack of sleep has been linked to depression, anxiety, and stress.So make sure to get seven hours of quality sleep every night.
If you find yourself waking up feeling tired, then take a nap during the day.
Doing too much exercise.
Exercise is good for us.It improves cardiovascular fitness, strengthens bones, and burns calories.
However, if you do too much, you could end up injuring yourself.So aim to work out three times per week.
Don’t forget to warm up first.Then perform cardio exercises such as running or cycling.
Afterwards, move onto strength training.You can lift weights, do pushups, or practice yoga.
Aim for at least 30 minutes of moderate intensity activity.Too little physical activity means we’ll gain weight.We’ll also have less energy throughout the day.
So make sure to get moving!
The Atkins Diet
The Atkins Diet Plan uses a powerful lifetime approach to successful long term health and wellness.
The Atkins Diet Plan was created by Dr Robert C. Atkins, M.D., in response to his patients’ requests for a safe, effective weight loss program that would allow them to eat foods they enjoyed while losing weight. This revolutionary new plan has been proven to be highly effective in helping people lose weight safely and easily.
The Atkins diet is one of the most popular diets today because it allows you to eat what you want without feeling guilty about eating too much or depriving yourself of your favorite foods.
The Atkins Diet is a low-carbohydrate diet that may encourage eating as many high fat foods as desired.
The Atkins Diet
Atkins Diet is a low carb, high protein diet that allows you to eat delicious food without feeling deprived or hungry. It is based on the premise that eating fewer carbohydrates will help your body burn fat more efficiently.
According to the Atkins Diet, obesity and related health problems such as type 2 diabetes, and cardiovascular diseases are caused by eating low fat, high carbohydrate diets. According to the Atkins Diet, you don’t need to cut out fatty cuts of meat or remove any extra fats. Conversely, it’s controlling carbohydrates that’s most important.
The diet is based on the idea that eating too many daily carbohydrates leads to fat storage. This is because our bodies use carbs as their main source of energy. When we eat too many carbs, they turn into sugar which then gets stored as fat.
The Atkins Diet suggests that this process happens so quickly that most people don’t realize what they are doing. They think they are just hungry when they actually need to eat more calories.
The belief is that too many daily carbohydrates (sugars, white flour and refined carbohydrates) contribute to health problems. According to the Atkins Diet, this excess causes blood glucose levels to rise too high — which may lead to weight gain and heart problems — among other things. As a result, the Atkins Diet seeks to restrict daily carbohydrates.
The Atkins Diet recommends eating more protein and fat and fewer carbohydrates. Although the Atkins Diet claims that it’s diet plan is not a high protein diet plan.
The goal was to create a diet plan that would allow for weight loss while still enjoying tasty foods.
As with most diets, the Atkins Diet has evolved over time. It now encourages eating lots of fruits and veggies and includes changes to accommodate vegetarians and vegans. It also covers health issues that might arise when beginning a low-carb diet for the first time.
Similar to some other diets, the Atkins diet focuses on low carbs.
How The Atkins Diet Works
The Atkins Diet works by restricting carbohydrate intake and allowing only 20 grams of carbs per day. This means that you can have up to 40 grams of protein and 60 grams of fat each day.
The Atkins Diet is one of the most popular diets available today because it is easy to follow and provides fast results. You don’t need to count calories or restrict yourself from any particular type of food.
Instead, you simply cut out all forms of carbohydrates (including breads, cereals, pasta, rice, potatoes, etc.) and replace them with lean proteins and healthy fats.
That’s it.
The idea being that you can achieve your ideal weight quickly and effortlessly when you limit the carbohydrates in your diet. Many people who try this diet find that their excess pounds melt away within just a few weeks. However, you do need to exercise caution and follow the advice of your doctor before starting any new diet program.
Foods to Eat
You can eat anything you like as long as you stick to the guidelines outlined in the previous section. Here are some foods that you can enjoy:
• Lean meats such as chicken, turkey, fish, beef, lamb, pork, etc.
• Eggs
• Nuts and seeds
• Healthy oils such as olive oil, coconut oil, avocado oil, etc.
• Cheese
• Low-fat dairy products
• Fresh fruits and vegetables
• Whole grains
• Legumes (beans)
• Fruits juices
• Water
The Atkins Diet recommends that you avoid breads, pasta, rice, potatoes, sweets, and sugary drinks. Instead eat lean meats, fish, eggs, vegetables, fruits, nuts, seeds, and healthy fats like olive oil and avocado.
The Atkins Diet also suggests that you limit the amount of salt you consume. You should try to cut back on sodium intake by using low-sodium or no-salt seasonings.
As a result, the Atkins Diet allows you to enjoy all kinds of foods including pizza, ice cream, cookies, cakes, candy, etc. However, these foods must be eaten sparingly.
The Diet emphasizes high-protein meals. It suggests that you eat three meals per day and two snacks. These meals should contain 20% protein, 40% carbs, and 40% fat.
Exercise and the Atkins Diet
The Atkins diet does not recommend any specific type of exercise. Instead, it suggests that you do whatever kind of exercise you want.
However, if you choose to work out, then you should make sure that you get enough rest between workouts. If you feel tired after exercising, then you should take a break and relax for a couple of hours.
If you are looking to lose weight, then you should start walking every morning. Walking will help you burn off extra calories and keep your body fit.
It is important to note that the Atkins Diet is not suitable for everyone. If you suffer from diabetes, heart disease, kidney problems, thyroid disorders, or other medical conditions, then you should consult your physician first before trying this diet.
In addition, pregnant women should not attempt to lose weight through the Atkins Diet. They should instead focus on eating nutritious foods while maintaining a normal calorie intake.
Benefits of the Atkins Diet
Anyone looking to lose weight can consider the Atkins Diet. However, if you are overweight but not obese, then you may want to start off slowly by following the first phase of the Atkins Diet.
If you are currently struggling with obesity, then you may benefit even more from the Atkins Diet. By cutting down on carbohydrates, you’ll feel less hungry throughout the day and naturally consume fewer calories. As a result, you’ll lose weight faster than you ever thought possible!
Here are just a few of the many benefits that could be associated with the Atkins Diet:
• You don’t need to count calories.
• You get to eat what you want.
• You can eat whatever types of foods you like.
• You may lose weight quickly.
• You may maintain your weight loss over time.
• You can stop worrying about counting points.
• You can easily adjust your eating habits to fit into your lifestyle.
• You may use the Atkins Diet to help manage your health conditions.
• You may improve your overall fitness levels .
• You can enjoy delicious tasting foods.
• You can avoid fad diets.
• You may stay motivated.
• You can take advantage of special offers.
• You may save money.
Is The Atkins Diet Safe?
The Atkins Diet is known to be generally safe for anyone over 18 years old. The Atkins Diet has been used by millions of people around the world. However, if you have any medical condition that requires medication, then you should speak with your doctor first.
The Atkins Diet has been proven to work for many people. There are some exceptions though. If you have an underactive thyroid gland, you may experience symptoms such as fatigue, depression, and headaches.
If you have diabetes, you should talk to your doctor before starting any new diet plan, including the Atkins Diet plan.
If you are pregnant, then you must follow a healthy pregnancy diet instead and consult with your medical professional.
Some studies suggest that the Atkins Diet actually may improve blood sugar levels and reduces cholesterol. Of course, it always helps to research it yourself and ask your medical professional before making ay specific changes to your individual diet.
Possible Side Effects Associated With The Atkins Diet
There are possible side effects associated with the Atkins Diet. Knowing nutrition content and researching what goes into your body is a great way to make improvements to obtain the health you desire. That’s why it is always best to consult your medical professional before embarking on any new diet program.
Side effects could include:
• Headaches
• Nausea
• Fatigue
• Constipation
• Diarrhea
• Muscle cramps
• Bloating
• Low energy
• Mood swings
• Depression
• Anxiety
• Dizziness
• Dry mouth
• Excessive thirst
• Heartburn
• Indigestion
• Stomach pain
• Increased hunger
• Loss of sexual desire
• Changes in menstrual cycle
• Hair loss
• Skin problems
• Itchy skin
• Rash
• Swollen ankles or legs
• Back pain
• Joint pain
• Leg swelling
• Difficulty sleeping
• Irregular heartbeat
• Chest pains
• Shortness of breath
• Sore throat
• Coughing
• Tiredness
• Feeling weak
• Frequent urination
• Dark urine
• Weakness
• Cold hands and feet
• Confusion
• Memory lapses
• Fainting spells
• Seizures
• High cholesterol
• Blood pressure changes
• Kidney stones
• Liver damage
• Gallstones
• Bone fractures
• Strokes
• Possibly contributing to Death
Of course, these above side effects can be attributed to just about any food or diet plan these days. It’s hard to imagine junk foods not contributing to a majority of the above side effects — yet many people eat a majority of junk food every day.
As with any diet plan, common sense and moderation can go a long ways. Consulting with your medical professional is always wise.
An Easy to Follow Plan
The diet can be simple to follow. All you need to do is stick to the food guidelines outlined above. Start by limiting carbohydrates and replace with something tasty that has more protein and fewer carbs.
If you’re having trouble sticking to the diet, then you might want to consult a nutritionist. They can provide you with tips and tricks that will make sure you get the best results possible.
Are There Any Restrictions On The Atkins Diet?
There are no restrictions on the Atkins Diet. However, women should aim for a range of 1,500 to 1,800 calories a day, while men should go for 1,800 to 2,200 calories per day. This is important because it ensures that you won’t gain too much weight during the diet.
Frequently Asked Questions
Does The Atkins Diet Work Long Term?
Yes, the long term benefits of the Atkins Diet are well documented. People who follow the diet for 3 months or longer typically see significant improvements in their overall health.
The Atkins Diet works in several different ways. First, it helps you reduce your appetite. This makes it easier for you to control how much food you eat.
Second, it limits the amount of carbohydrates you consume. This reduces the amount of sugar in your blood stream. As a result, you feel less hungry throughout the day.
Third, the Atkins Diet encourages you to increase your daily activity level. This helps burn more calories than you would otherwise.
Does The Atkins Diet Require A Lot Of Preparation?
No, there’s no preparation required before starting the Atkins Diet. Simply follow the guidelines outlined above.
How Long Does the Atkins Diet Last?
The Atkins Diet lasts for a period of time depending on how much weight you want to lose. The average person loses about 2 pounds per week during the first month. This rate slows down to 1 pound per week during the second month. After that, the rate drops to 0.5 pounds per week.
This means that some people may lose around 6-10 pounds in one month.
The Atkin’s Diet: What Are Some Disadvantages?
While the Atkins Diet is generally considered to be a healthy option, there are still some disadvantages. For example, many people complain that they don’t like the taste of meat. It also doesn’t contain enough fiber which can cause constipation.
However, these issues might be easily overcome by adding additional vegetables and fruits into your diet.
Does The Atkins Diet Really Help People Losing Weight?
The Atkins Diet may work well for anyone looking to lose weight. In fact, it is often recommended for those who have tried other diets without success.
However, if you are overweight, you might find that you gain weight instead of losing it. To prevent this from happening, you should make sure that you follow the Atkins Diet correctly.
The Atkins Diet is very strict. That means that you won’t be able to eat anything that isn’t allowed. If you aren’t careful, you could end up feeling sick and tired.
This is why it’s important to read the instructions carefully. Also, you should always consult with a physician before beginning the Atkins Diet.
Can I go on this Diet Plan While Pregnant or Breastfeeding?
No, the Atkins Diet can not be followed while pregnant. Always consult with your medical professional when pregnant or breastfeeding — special vitamin and mineral requirements are needed to meet the demands placed on the body. Your medical professional can best advise you on how to meet those requirements.
Can I Use The Atkins Diet To Lose Belly Fat?
The Atkins Diet is not designed to target belly fat. Instead, it focuses on losing weight as a whole. So, if you want to lose belly fat, then you may want to consider other methods such as using an abdominal exercise program.
How Long Does The Atkins Diet Take To Work?
It depends on each person. Some people see results within two weeks, while others require up to six months.
Does The Atkins Diet Require A Lot Of Preparation Time?
It all depends on how much you prepare ahead of time. If you plan out your meals well in advance, then you won’t need to spend too much time preparing food. But if you only think about what you are going to eat when you sit down to eat, then you will probably end up spending more time than necessary.
Here’s an Extended List of Foods to Eat on the Atkins Diet
There are many different types of foods that you can eat on the Atkins Diet. Here are some examples:
• Lean meats
• Fish
• Eggs
• Dairy products
• Vegetables
• Fruit
• Whole grains
• Beans
• Nuts
• Seeds
• Oils
• Sugar-free sweets
• Low-fat cheese
• Low-sugar fruits
• Low-carbohydrate vegetables
• Low-calorie beverages
• Low-fat dairy products
• Low-fat meat
• Low-fat snacks
• Low-fat desserts
• Low-fat sauces
• Low-fat dressings
• Low-fat condiments
• Low-fat salad dressing
• Low-fat milk
• Low-fat yogurt
• Low-fat cheeses
• Low-fat ice cream
• Low-fat butter
• Low-fat margarine
• Low-fat oils
• Low-fat nuts
• Low-fat seeds
• Low-fat beans
• Low-fat legumes
• Low -fat pasta
• Low-fat rice
• Low-fat potatoes
• Low-fat bread
• Low-fat crackers
• Low-fat pizza crust
• Low-fat cookies
• Low-fat cakes
• Low-fat muffins
• Low-fat pastries
• Low-fat granola bars
• Low-fat chips
• Low-fat pretzels
• Low-fat popcorn
• Low-fat candy
• Low-fat soda
• Low-fat juice
• Low-fat coffee
• Low-fat tea
• Low-fat alcohol
• Low-fat beer
• Low-fat wine
• Low-fat spirits
• Low-fat liqueurs
• Low-fat milks
Carrot Juice Benefits
Fresh carrot juice is simply made from whole fresh carrots and is really good for you.
It contains potassium along with vitamins A and C. Carrot juice has been shown to help support immune system function and improve eyesight and skin conditions. It may also help in the prevention of certain types of cancer, including breast cancer.
Carrots are a great way to have beta-carotene. This important because the beta-carotene then converts into vitamin A to provide the body with health benefits. Vitamin A is essential for healthy vision and maintaining strong bones. Beta-carotene is also an antioxidant that protects cells against damage caused by free radicals.
Several Nutrients
Carrot juice is naturally low in calories and carbohydrates. One cup (236 grams) contains about 100 calories and only 1 gram of carbohydrates. Carrot juice has high levels of nutrients.
The nutrition content of one cup includes:
Vitamin A – 5% of daily recommended value
Beta-carotene – 4% of daily recommended value
Potassium – 2% of daily recommended value
Folate – 0.5% of daily recommended value
Calcium – 0.3% of daily recommended value
Magnesium – 0.2% of daily recommended value
Phosphorus – 0.1% of daily recommended value
Iron – 0.05% of daily recommended value
Zinc – 0.03% of daily recommended value
Copper – 0.02% of daily recommended value
Manganese – 0.01% of daily recommended value
Selenium – 0.001% of daily recommended value
Carrot juice has many health benefits.
The Benefits of Carrot Juice
Let’s unpack each of those nutrients from above to find out their many benefits…
As mentioned, Vitamin A and Beta-carotene help with eye health, bone strength, and immunity.
Potassium helps maintain normal blood pressure levels, and magnesium supports muscle contraction.
Folate promotes cell division and growth, and calcium builds strong teeth and bones.
Phosphorus aids in digestion, and zinc is important for wound healing.
Copper is needed for proper brain development, and manganese is necessary for energy production.
Selenium plays a role in protecting the heart and lungs.
In addition to being high in fiber, carotenoids, folate, and other nutrients, carrots are rich in antioxidants called polyphenols. These compounds protect your cells from oxidative stress, which can lead to diseases such as cardiovascular disease, diabetes, and maybe some cancers.
Carrot juice is a delicious drink that gives you loads of nutrients! The best way to consume carrot juice is raw or as a smoothie.
Carrot Juice Ideas
Here’s a couple ways to prepare carrot juice that tastes good — and is good for you.
1. Carrot Juice
To make carrot juice, all you need is a juicer. Simply cut up a bunch of carrots, put them in the juicer, and press down on the plunger to extract the juice. You can use any type of juicer, but I like this Omega J8004 because it makes very little noise.
You can add spices to your carrot juice if you’d like. Cinnamon is my favorite spice to add to carrot juice.
You can also blend carrots in a blender instead of using a juicer. This will give you a smoother consistency. You can also add carrot juice to other juices such as apple, celery, beet and ginger.
2. Carrot Smoothies
A smoothie is a great way to get more vegetables into your diet. To make carrot smoothies, simply combine chopped carrots with milk, yogurt, ice cream, or even water. Blend until smooth. If you’re looking for something sweet, try adding honey or agave nectar to your smoothie.
If you want to get creative, you can also add fresh fruit to your smoothie. Try strawberries, blueberries, bananas, apples, pears, peaches, mangoes, kiwis, oranges, or pineapple.
Potential Risks
Beta-carotene is found in greater amounts in carrot juice than in raw carrots. Excessive carrot juice can bring on carotenemia — a temporary condition where the skin turns slightly yellow due to an excess of vitamin A in the bloodstream. The condition goes away when less carrot juice is consumed, giving the body a chance to catch up.
It’s simple to prevent carotenemia and still enjoy the benefits of carrot juice. Just drink no more than half a glass (4 ounces) each day.
Conclusion
In conclusion, carrot juice has many health benefits.
The Best Oatmeals for People with Type 2 Diabetes
People who have type 2 diabetes often struggle with their blood sugar levels throughout the day. They may also gain weight easily, which makes it harder for them to manage their condition.
One reason that these individuals develop type 2 diabetes could’ve been a past history of poor nutrition choices.
In fact, research shows that people who eat less than half of the recommended daily intake of carbohydrates are twice as likely to develop type 2 diabetes compared to those who get at least 50 percent of their carbs from whole grains.
If you’re looking for a healthy way to start your day, consider switching over to oatmeal.
Can diabetics have oatmeal?
While there are plenty of different types of oatmeal out there, here are three of the best options for diabetics:
Steel Cut Oatmeal
This kind of oatmeal is made by cutting the grain into small pieces before cooking. The result is a hearty bowl of warm goodness that contains more fiber than regular rolled oats. Steel cut oats are perfect for people with diabetes because they provide slow release energy that keeps you feeling full longer.
Instant Oatmeal
Instant oatmeal is quick and easy to prepare. Just heat it in the microwave or stovetop, pour it into a bowl, and top it off with milk or fruit. This type of oatmeal is great for busy mornings when time is short.
Old Fashioned Rolled Oats
Rolled oats are simply cooked oat groats that have been flattened and then dried. These oats are usually sold in boxes and come in various flavors like cinnamon, vanilla, and maple. They’re delicious and nutritious, and they’re ideal for people with diabetes because of their high fiber content.
So next time you’re craving something sweet, try adding a little bit of oatmeal to your breakfast instead of reaching for the cookie jar. Your body will thank you later!
Calories in Oatmeal
Oatmeal is naturally low in calories with only about 140 calories per cup.
Oatmeal usually doesn’t contain too many calories. Oatmeal has a small variation in the amount of calories depending on its type — whether it’s regular oatmeal, steel-cut or quick-cooking oatmeal.
Steel cut oats will have about five more calories per serving than the others. Oats vary in their serving sizes depending on which type of oats they are, but the standard serving for most types of oats is 40 grams dry.
Oats are also a good source of fiber. Fiber is the reason why you feel full and satisfied for longer after eating oatmeal. Fiber has been shown to lower cholesterol level and keep your digestive system healthy.
Healthy Calories, but…
If you don’t pay attention, this seemingly healthy breakfast could end up turning into a sugar-filled, belly-stuffing disaster.
The problem lies in the fact that oatmeal contains a lot of carbohydrates. Carbohydrates turn into glucose when digested by our bodies, which causes an increase in blood sugar levels. This can lead to insulin resistance and eventually diabetes.
So how do we avoid this? Part of it comes down to portion control. If you eat just one bowl of oatmeal, then you’re not going to get enough carbs to cause any problems. But if you eat two bowls, you could be getting way too much. Another part is what I call the seven common oatmeal mistakes. By avoiding these mistakes, you can get all the health benefits while minimizing the drawbacks.
Oatmeal can be healthy and tasty.
Don’t Fall into These Seven Common Oatmeal Mistakes
If you want to enjoy a delicious, filling breakfast without worrying about overdoing it on carbs, try these tips:
Oatmeal Mistake #1: Adding Too Much Sugar
If your oatmeal is sweetened with brown sugar or maple syrup, it’s probably too much. While some people like their oats sweeter than others, adding more than 1 tablespoon of sugar per serving can make the dish taste like dessert. Try using honey instead and add just a touch of cinnamon for an extra kick.
If you’re craving that extra boost of sweetness, add some fresh fruit. Add a few blueberries or chopped apples for a bit of natural sweetness and some essential filling fiber to help keep you satisfied until lunch time.
Oatmeal Misstep #2: Not Adding Enough Milk
If you’re looking for a creamy texture, then you need to add at least 2 tablespoons of milk to each cup of cooked oatmeal. The best way to do that? Add milk when cooking the oatmeal. You’ll get a thicker consistency without having to add any additional liquid later on.
Oatmeal Error #3: Skipping the Fiber
Fiber is one of those things that most people know they should be eating more of, but few actually do. That’s why it’s important to include fiber in your diet. It helps keep you feeling full longer and keeps you regular. Oatmeal is a great source of fiber, so if you want to boost its nutritional value, try adding a handful of nuts or seeds to your bowl.
Oatmeal Blunder #4: Forgetting To Cook It
Cooking oatmeal properly means boiling it until all of the water has been absorbed. This will ensure that you have a soft, chewy, and delicious breakfast every time. If you skip this step, you may find yourself with a mushy, gummy mess.
Oatmeal Bungle #5: Overcooking It
Overcooked oatmeal turns into gluey goo. When you cook oatmeal, you want to boil it until the water has completely evaporated. Once the water is gone, the starch molecules are left behind, which gives the food its chewiness. If you overcook it, however, the starch molecules break down and turn into a sticky substance.
Oatmeal Blunder #6: Adding Too Many Ingredients
Adding too many ingredients to your oatmeal can ruin the whole thing. For example, if you add raisins, chocolate chips, or other sugary treats, you might as well eat them separately because they’ll likely make your oatmeal taste even worse. Stick to plain old oats and enjoy!
Oatmeal Blunder #7: Not Adding Protein
Protein is another nutrient that you need to consume regularly. Eating protein-rich foods such as eggs, meat, fish, beans, and dairy products can help build muscle mass and improve your overall health.
Oats themselves contain protein, but only about five grams a serving. Compared to its 29 gram carb count, you’ll want to match it up with enough proteins. It’s especially important in the morning because it helps you feel satisfied and if you’re low on sugar, it stabilizes your blood sugar levels.
There are simple ways to do this. You could stir in a spoonful of nut butter, or add a scoop of protein powder, mix in some egg whites while it’s hot (which cooks the egg whites) or have a couple of slices of lean bacon with your oatmeal.
There are plenty of reasons to love oatmeal. It’s easy to prepare, versatile, inexpensive, and filling. Oatmeal can enhance your health and blood pressure. However, like anything else, it does come with a few blunders that you can avoid. These mistakes can lead to an unappetizing meal, so make sure you pay attention to these tips before you start preparing your next bowl of oatmeal.
19 Healthy Oatmeal Toppings
When it comes to quick and healthy breakfast recipes, the ones that first come to mind are gluten free bagels, chia seed pudding, pancake bowls, eggs, and shakes.
But let’s not forget that simple bowl of oatmeal!
This healthy dish may look easy enough, but you’d be surprised how often people search for “the perfect” dish of oatmeal. They want the best recipe for making a creamy rich bowl of oatmeal.
If you’re looking for that ideal oatmeal recipe, then you’ve come to the right place. You’ll find how to prepare the perfect bowl and the perfect choice of topping.
Making oatmeal like a pro isn’t hard at all. It’s really easy to make and fast to cook. Try out some basic oatmeal, or go crazy and experiment with endless sweet and savor flavors.
This list of healthy breakfast ideas includes all kinds of delicious oatmeal flavors you’ve never tried before. Oats are packed with nutrients and fiber, so they’re sure to keep you feeling full for hours.
Preparing the perfect oatmeal.
Here are some suggestions for you…
Cooking the Perfect Oatmeal
You don’t need any special equipment to cook up a delicious bowl of oatmeal. You probably have everything you need already in your kitchen.
All you need are three simple ingredients: oats, water, and salt.
Rolled Oats
You’ll be able to enjoy delicious oatmeal in just five to ten minute once you start using rolled oats. If you’re sensitive to gluten proteins, remember to buy certified gluten-free oatmeal.
Water or Milk
You can choose from various liquids, including water, regular milk, almond milk or cashew milk. It’s up to you! To get the best creaminess, use half water and half milk.
Salt
Add a pinch of sea salt to a bland bowl of oatmeals for an extra flavor boost. This makes a huge difference.
Toppings
Oatmeal without toppings? It’s just plain You’ll enjoy experimenting with different ingredients such as berries, nuts, seeds, and even herbs and flowers!
Preparation
Combine ingredients:Add the half cup of oats to one cup of water (or milk). Sprinkle a dash of sea salt. Put into a pot and heat over medium/high heat.
Simmer: Bring the mixture to a boil. Then reduce the heat and cook for five to eight minutes Stir occasionally.
Serve: You can tell when the oatmeal is ready because the oats will have soaked up most of the liquid — and have a creamy appearance. Add toppings.
Just remember this ratio 1:2. For every portion of rolled oats, you need twice the amount of liquid. For each half cup of oats — you need one cup of liquid. Pretty simple!
19 Healthy Oatmeal Toppings
Many people will only eat oatmeal if it has a flavorful topping. Considering our extensive toppings list below, I can see why.
Our favorite oatmeal toppings fall into one of five categories: fresh fruit, dried fruit, nuts, seeds and nut butter.
These are our top 19 healthy breakfast ideas.
1. Cinnamon Roll Oatmeal
Cinnamon rolls have become a popular snack food over the years. But did you know that they can be used to make an easy breakfast? This recipe combines rolled oats with vanilla, raisins and walnuts. The result is a tasty breakfast that will satisfy any sweet tooth.
Cinnamon contains compounds called cinnamaldehyde and eugenol, both of which have antibacterial properties. In addition, cinnamon has been shown to improve insulin sensitivity and lower cholesterol levels.
To make cinnamon roll oatmeal, first start with your favorite rolled oats. Then add in a little bit of brown sugar, vanilla extract, cinnamon, raisins, and walnuts. Mix everything together well until combined. Add milk to taste.
For those days where you’re not in the mood to eat as healthy, you can add a delicious frosting to the top of the oatmeal. For the frosting, combine butter, powdered sugar, and milk in a microwave safe bowl. Microwave on high for 30 seconds. Mix well and spread over cooled oatmeal.
2. Banana Chocolate Chip Oatmeal
Bananas are an excellent source of potassium, which is essential for maintaining normal blood pressure levels. Bananas also contain vitamin B6, which helps your body metabolize carbohydrates.
Bananas contain potassium, magnesium, vitamin B6, folate, and vitamin C. All these vitamins help maintain heart health, while also helping prevent diabetes. Bananas also contain tryptophan, an amino acid that helps reduce stress. Tryptophan helps promote sleep, which can lead to better overall health.
To make banana chocolate chip oatmeal, simply combine bananas, oats, and chocolate chips. Mix well and top with milk.
3. Blueberry Vanilla Oatmeal
Blueberries are loaded with antioxidants, including anthocyanin, ellagic acid, and quercetin. Anthocyanins may help protect against cancer by stopping free radicals from damaging cells. Quercetin is also an antioxidant that helps prevent cell damage.They also have anti-inflammatory properties, which can reduce pain in arthritis sufferers. Antioxidants also help keep your skin healthy by protecting it from sunburn and wrinkles.
To make blueberry vanilla oatmeal, combine 1 cup of old-fashioned rolled oats with 2 cups of water. Add in 1/2 cup of frozen blueberries, 1 teaspoon of vanilla extract, and 1 tablespoon of honey. Cook on medium heat for about 10 minutes. Serve hot topped with milk.
4. Apple Pie Oatmeal
Apple pie is a classic American dessert. The combination of apples and cinnamon makes this healthy breakfast idea taste just as good as any other apple pie.
To make apple pie oatmeal, simply combine rolled oats, cinnamon, and chopped apples. Add a dash of vanilla extract and mix well. Top with milk and serve warm.
5. Peanut Butter Cookie Dough Oatmeal
Peanut butter cookies are the perfect treat for kids, but they’re also great for adults who want something sweet without feeling guilty. They’re high in protein, iron, calcium, zinc, and selenium. Selenium is important because it helps fight off infections and prevents certain types of cancers.
To make peanut butter cookie dough oatmeal, combine rolled oats, peanut butter, eggs, flour, baking soda, salt, and vanilla extract. Mix well and bake at 350 degrees F for 15 minutes or until golden brown. Enjoy warm topped with milk.
6. Pumpkin Spice Oatmeal
Pumpkin spice lattes are delicious, but they’ve got some serious health benefits. Pumpkin is rich in fiber, which helps keep you full longer. Fiber also lowers bad LDL cholesterol and increases good HDL cholesterol. It also reduces risk of cardiovascular disease.
To make pumpkin spice oatmeal, combine rolled oat flakes, pumpkin puree, egg whites, maple syrup, cinnamon, nut meg, ginger, and vanilla extract. Stir well and cook on low heat for 5 minutes. Top with milk and enjoy!
7. Strawberry Shortcake Oatmeal
Strawberries contain antioxidants that help prevent cancer and heart disease. Strawberries are also loaded with vitamin C, folate, potassium, and fiber. Potassium keeps your muscles relaxed and your heartbeat steady. Vitamin C boosts your immune system and fights infection. Folate improves brain function and protects against birth defects. And fiber fills you up and keeps you regular.
To make strawberry shortcake oatmeal , combine rolled flaked oats, strawberries, milk, honey, and vanilla extract. Cook on medium heat for 10 minutes or until liquid has been absorbed. Serve warm topped with whipped cream.
8. Maple Walnut Oatmeal
Maple walnuts are one of my favorite snacks. They’re packed with nutrients like magnesium, manganese, copper, phosphorus, and omega 3 fatty acids. Omega 3s improve brain function and help lower inflammation levels. Magnesium helps relax muscle tension and promotes sleep. Copper strengthens bones and teeth. Phosphorus helps build strong nails and hair.
To make maple walnut oatmeal, combine rolled rolled oats, milk, maple syrup, walnuts, raisins, and cinnamon. Cook on medium heat until liquid has been absorbed and top with granola.
9. Coconut Lime Oatmeal
Coconut lime oatmeal tastes so fresh and light. It’s made with coconut milk instead of heavy cream. Coconut milk contains lauric acid, an antibacterial agent that kills bacteria and fungi. Lauric acid also helps strengthen your immune system.
To make coconut lime oatmeal, combine rolled flakes, coconut milk, lime juice, sugar, and cinnamon. Cook for about 20 minutes or until liquid has evaporated. Add milk to desired consistency and serve warm.
10. Peach Mango Oatmeal
Peaches and mangoes are both bursting with vitamins A and B-complex. Vitamins A and B-complex boost immunity and protect against diseases such as diabetes and cancer. Both fruits are also high in fiber, which makes them filling and satisfying.
To make peach mango oatmeal, combine rolled grains, peaches, mango chunks, banana slices, milk, and vanilla extract. Simmer for 15 minutes or until fruit is soft. Top with yogurt and granola.
11. Caramelized Banana Oatmeal
Caramelized bananas are a great way to get more potassium into your diet. Potassium helps regulate blood pressure and maintain fluid balance in the body. Bananas are also a good source of dietary fiber, which helps reduce constipation.
To make caramelized banana oatmeal, combine rolled oats, milk, brown sugar, vanilla extract, and sliced bananas. Cook on medium heat, stirring frequently , for about 30 minutes or until liquid has mostly evaporated. Top with chocolate chips and dried cherries.
12. Lemon Poppy Seed Oatmeal
Lemons contain citric acid, which can kill harmful bacteria. Citric acid also helps fight off viruses and prevents tooth decay. Lemons are also a great source of vitamin C, which helps keep your immune system healthy.
To make lemon poppy seed oatmeal, combine rolled oat flakes, milk, lemon zest, and vanilla extract. Stir well and cook on low heat for 5 minutes. Sprinkle with poppy seeds before serving.
13. Orange Creamsicle Oatmeal
To make orange creamsicle oatmeal, combine rolled oat flakes, milk, orange zest, and vanilla extract. Mix well and cook on low heat for about 5 minutes or until liquid has almost completely evaporated. Stir occasionally. Top with frozen blueberries and drizzle with powdered sugar.
14. Yogurt Berry Oatmeal
To make yogurt berry oatmeal, combine rolled flaked oats, milk, berries, and honey. Cook on medium heat for 10 minutes or until liquid has been absorbed. Serve topped with Greek yogurt and granola.
15. Cranberry Pistachio Oatmeal
Cranberries are high in antioxidants, including anthocyanins, which may be powerful anti-cancer agents. Cranberries also contain ellagic acid, which has strong antioxidant activity. Ellagic acid prevents the growth of tumors and inhibits tumor cell proliferation.
To make cranberry pistachio oatmeal, combine rolled flaked oats, cranberries, milk, honey, and chopped pistachios. Cook on medium heat until liquid has been absorbed and nuts have softened.
16. Honey Nut Cheerios Oatmeal
When it comes to store bought cereals, Honey Nut Cheerios has been a childhood favorite. Combining with oatmeal make for a healthy and tasty treat.
To make Honey Nut Cheerios oatmeal, combine rolled flakes, milk, honey, cinnamon, nutmeg, and vanilla extract. Cook on medium heat. When ready, top with Honey Nut Cheerios cereal pieces.
17. Cinnamon Raisin Apple Oatmeal
Apple juice contains pectin, which aids digestion by thickening stools. Pectin also lowers cholesterol levels and reduces the risk of heart disease. Apples are also a good source for vitamins A and C, as well as folic acid, iron, calcium, magnesium, phosphorus, and potassium.
To make cinnamon raisin apple oatmeal, combine rolled grains, milk, applesauce, cinnamon, raisins, and vanilla extract. Bring to boil, then simmer for 15 minutes or until liquid is absorbed. Top with walnuts and dried cranberries.
18. Blueberry Banana Oatmeal
Bananas are loaded with fiber, which keeps you full longer and promotes regularity. Bananas also contain potassium, which helps regulate blood pressure. Potassium also helps maintain fluid balance in the body, which can help prevent constipation.
To make blueberry banana oatmeal, combine milk, rolled oats, bananas, blueberries, and vanilla extract. Heat on medium heat for about 5 minutes. Add more milk if necessary to achieve desired consistency. Top with sliced almonds and serve.
19. Peanut Butter Chocolate Chip Oatmeal
Chocolate chip cookies are a childhood classic. But did you know that chocolate chips have more than just the taste? They’re also packed with protein, iron, zinc, and calcium. Protein builds lean muscle mass and helps maintain bone density. Iron supports healthy red blood cells and prevents anemia. Zinc strengthens your immune system and aids digestion. Calcium keeps your bones strong and your teeth cavity free.
To make peanut butter chocolate chip oatmeal, combine rolled oats, milk, peanut butter, brown sugar, eggs, and vanilla extract. Mix well and cook on low for 10 minutes. Sprinkle with chocolate chips before serving.
Types of Oats
When talking about oatmeal, it’s important to understand the differences between different types of oats (e.g., rolled vs. quick). There are several different types of oats available at the grocery store, but they’re all pretty similar nutritionally. However, there are some differences between them in terms of processing and cooking.
Steel Cut Oats
They’re the least processed kind of oatmeal. Oatmeal is made from rolled whole grain oats. To make them easier to eat, they’re often cut into smaller pieces called “oat groats.” Because they’re not as highly-processsed, they absorb more liquids and take longer to cook than regular pasta. For this kind of oat, the groat has been steamed and then flattened into flakes before rolling. It makes cooking faster. Rolled oats are my personal favorite because they’re so delicious and easy to prepare.
Quick or Instant Oats
They’re the most processed of all oats. They are dried, precooked, and rolled into flake form. They’re easier to prepare than rolled or quick-rolled oats, but they tend to get mushier during the cooking process.
Whole Grain Oats
Whole oats are simply unrefined oats. They still retain their bran and germ intact. This means that they’re higher in nutrients like fiber and vitamins A, B6, E, and K. Whole grain oats are usually ground finer than other kinds of oats, making them ideal for baking.
Does Oatmeal Have Glutens?
Oats do indeed contain gluten. The main difference between wheat and oats is that oats don’t contain any gluten proteins. That’s why people who are sensitive to gluten find oats to be safe. To avoid gluten, insist on certified gluten-free oats.
If you’re gluten sensitive or have celiac disease (like my daughter), you need to be very careful with the oats you get. What many people do not know is that oats may be processed at facilities that also handle grains such as wheat, rice, corn or barley. And that means there’s a significant chance that wheat “dust” containing gluten proteins could contaminate the oats.
Furthermore the different kinds of crops are sometimes harvested using the same tools and equipment. This can lead to cross contamination of the crops. It’s best to stick with certified gluten-free oat products to avoid any complications.
How Long Does Cooked Oatmeal Stay Good?
You can keep cooked oatmeal in the fridge up to three days. You can also freeze it in individual portions. Just wrap each portion individually in plastic wrap and place them in a freezer bag.
More Flavor Variations
Maple Brown Sugar
Mix one half tablespoon of maple syrups and one to two tablespoons of brown sugar and place on top of your oatmeal. You could then top off with some milk if you’d like (optional).
Berry Almond
On top of your oatmeal, add fresh berries, some sliced raw almonds and a few chocolate chips. You can also add fresh fruit to the oatmeal when it’s cooking — if you want.
Vanilla
Add a teaspoon of vanilla extract to your cooked oatmeal. Quick and easy.
Here’s another great breakfast recipe to alternate between the days you have an oatmeal breakfast…
Banana Chocolate Chip Pancakes
These pancakes are made with whole wheat flour instead of white flour, so they’re healthier than most traditional pancake recipes. Whole wheat flour contains more nutrients than refined flour, like iron, folic acid, and manganese. Manganese helps your body metabolize carbohydrates, proteins, and fats. Iron helps build red blood cells, which carry oxygen throughout your body. Folic acid helps produce DNA and RNA, which are necessary for cell growth.
To make banana chocolaty pancakes, whisk together 3 large eggs, 1/2 cup of skim milk, 1/2 cup unsweetened cocoa powder, 1/3 cup of sugar, 1/4 cup of melted coconut oil, and 1 teaspoon of vanilla extract. Combine all ingredients except bananas into a bowl and stir well. Fold in sliced bananas and pour batter onto a heated griddle. Cook for 4 to 6 minutes per side or until cooked through. Top with powdered sugar and eat immediately.
What is the Keto Diet
A ketogenic (or keto) eating plan involves consuming lots of healthy fats while limiting carbohydrates. It promotes weight control and improves overall health.
This is an introductory guide for beginners. Always check with your doctor before making any significant changes to your diet or lifestyle.
Some possible benefits of the ketogenic diet may include:
Improved brain function, fatigue reduction and reduced stress
Reduced risk of chronic diseases like diabetes and heart disease along with lower cholesterol and blood pressure
Improved athletic performance
Better sleep quality
What Keto is
The keto diet was originally designed to help children with epilepsy. In fact, this diet has been around since 1920s when doctors noticed that patients with epilepsy were less likely to experience seizures if they had low carbohydrate diets.
Then people thought it might help diabetics. Those with diabetes have to monitor their carbs and sugars and keto is one way to minimize each of those.
Managing carbohydrate intake is often recommended for people with type 2 diabetes. Keto works by tricking your body into thinking you are starving. When you eat a lot of fat, your body will start using stored fat as energy instead of sugar.
This causes your blood sugar levels to drop which triggers your pancreas to release insulin causing a change in the insulin level. Insulin helps move glucose from the bloodstream into cells where it can be used as fuel.
It’s also used by people who are trying to lose weight. The theory behind the keto diet is that your body will go into “ketosis” which means you’ll be burning fat instead of sugar as energy. This might lead to weight loss.
Carbohydrates vs. the Ketogenic Process
Ketosis occurs when your body’s primary source of energy is fat instead of glucose. Ketones are produced by your liver from excess dietary fats.
When you eat foods high in carbohydrates, your blood becomes full of sugar which causes insulin to spike. Insulin helps regulate how much sugar gets into your cells. Once your blood sugar levels drop, insulin production decreases.
As a result, there is not enough insulin to keep up with all the sugar being taken in. Your body starts breaking down muscle tissue for fuel because it doesn’t know what else to do with all the extra sugar.
Ketosis is achieved through restricting carbohydrates and increasing fats.
To achieve ketosis, you need to limit your carb intake to 50 grams or less per day. If you don’t stick to this amount, you won’t get any nutritional benefit from the keto diet.
How it Works
Always check with your doctor before making any significant changes to your diet or lifestyle. A healthy and balanced diet is important for everyone.
When you start a ketogenic diet, you will first notice that your appetite drops significantly. This is because your body is burning stored fats for energy.
When you eat carbs, your body stores them as glycogen in your liver and muscles. When you don’t have enough glucose available from food, it converts to fat. The ketogenic diet forces your body into using its stored fat instead of sugar. By restricting carbs, you force your body to burn fat for energy instead of sugar.
Ketosis occurs when there isn’t much carbohydrate left in your system. Your body starts producing ketones which provide fuel for your brain and other organs.
Ketosis happens when you consume fewer than 50 grams of net carbs per day. You may be able to achieve this level of carb restriction by following a low-carbohydrate diet such as Atkins or Paleo. However, if you want to stay on the safe side, you should aim for less than 20 grams of net carbs daily.
Ketone bodies are produced when you first start the diet. They act as a form of fuel for the brain and nervous system. As time goes on, you will produce more ketones and eventually enter a state called ketosis. Once you reach that point, you no longer need to count calories or track macros.
Food Choices
You can eat unlimited amounts of high-fat meat, fish, eggs, butter, cheese, cream, heavy whipping cream, oils, avocado, bacon, sausage, coconut oil, butter, nuts, seeds, avocados, olives, olive oil, and full-fat yogurt.
You can also drink unlimited amounts of coffee, tea, water, bone broth, and unsweetened almond milk.
Some people choose not to eat these items because they think they’re too fattening . But remember that fat is your friend! Fat helps your body absorb vitamins and minerals, produces hormones, and creates cell membranes. If you cut out all the bad stuff, you’ll lose weight without even trying.
Fats are also important for brain development. Some studies led the researchers to believe that children who were fed a ketogenic diet had better mental performance than children who weren’t.
The “Keto Flu” Is Real
Always check with your doctor before making any significant changes to your diet or lifestyle.
If you’ve never tried a ketogenic diet before, you might experience some unpleasant symptoms when you first begin eating this way.
These symptoms can include increased thirst, headaches, fatigue, dizziness, constipation, nausea, and vomiting. Everything that makes it feel like a real flu. It’s the body’s natural reaction to a significant change. Almost like the body is say, “hey… I miss all those carbs and sugars.”
These symptoms usually go away within two weeks. Some people find that their hair grows faster while on the diet. Others report losing weight without changing anything about their lifestyle.
Frequently Asked Questions
Can I take supplements on the ketogenic diet?
Yes, but only certain ones. Supplements aren’t regulated by the FDA, so you could end up taking something harmful. For example, vitamin B6 can cause nerve damage, magnesium can interfere with insulin production, and zinc can increase the effects of insulin.
If you do decide to supplement, make sure you get nutrients that won’t interact with medications. Check with your doctor before starting any new supplements.
Are there any special considerations for vegetarians/vegans?
Vegetarian diets tend to be lower in protein, so you might find yourself missing out on essential amino acids. Also, many plant-based proteins contain gluten, soy, dairy, and egg products.
If you’re vegan, you can still follow the ketogenic diet. Just make sure you check labels carefully to avoid hidden sources of animal products.
How do I know how many carbohydrates I’m eating?
The easiest way to figure out how many carbs you’re consuming each day is to use an online calculator like DietBet’s Carb Counter or one of the apps below:
• My Fitness Pal – This app has a built-in database of thousands of foods , making it easy to keep track of what you’ve eaten. It also allows you to set goals and receive feedback about your progress towards them.
• Calorie King – This calorie counter lets you add recipes from major food websites like Epicurious and AllRecipes.com. The site also offers nutritional information for over 15,000 foods.
• NetCarbs – This tool uses USDA nutrition data to calculate net carbs and total carbohydrate intake. You simply have to enter your daily carb intake and select which macronutrient you want to see.
• KetoDiet App – This free app includes a database of over 10,000 foods, including common ingredients used in keto recipes.
• Fooducate – This website provides detailed nutritional breakdowns of every recipe on its site . Simply type in the name of the dish or ingredient you’d like to learn more about and hit “Search.”
What if I miss a meal or snack?
It’s okay to skip meals as long as you don’t go longer than 8 hours without eating. However, you should never skip snacks. Skipping meals will slow down your metabolism and put you at risk for low blood sugar ( hypoglycemia).
You may experience some digestive distress when you first start the ketogenic diet. Your stomach may feel gassy, bloated, or grumpy. These side effects usually pass after a few days.
Is the ketogenic diet safe?
Check with your doctor first before making any significant changes to your diet. What we can say is that studies show that it might be effective for treating epilepsy, Alzheimer’s disease, Parkinson’s disease, diabetes, heart disease, and other conditions.
However, the diet does require careful monitoring and this should also be discussed with your doctor. If you notice any changes in your mental state, such as confusion, anxiety, depression, or hallucinations, stop following the diet immediately and seek advice from a professional.
Are there any supplements I need to take?
Yes, but they are not required. Some people choose to supplement their keto diet with bib salts, magnesium, potassium, vitamin D3, omega 3 fatty acids, probiotics, and prebiotics.
These supplements help ensure proper nutrient absorption and prevent deficiencies. They also provide additional health benefits.
I heard coconut oil helps with weight loss. Is this true?
Coconut oil contains medium chain triglycerides (MCTs), which are quickly converted into energy by the liver instead of being stored as body fat. MCTs are great for boosting energy levels during exercise, but they aren’t recommended for those who are looking to lose weight.
If you’re trying to shed pounds, stick to healthy fats found in avocados, nuts, seeds, olive oil, fish, eggs, butter, and cheese.
How do I know how many calories I’m eating?
The easiest way to figure out your daily caloric needs is to use an online calculator. There are plenty available on the web. Just plug in your height, weight, age, gender, and activity level and the calculator will give you an estimate of what your calorie requirements are.
Alternatively, you can download one of our free apps: Calorie Counter or MyFitnessPal. Both track your food and offer lots of customization options.
Do I need to count my macros?
No. While counting macros is helpful for tracking your overall progress, it’s not necessary for starting the ketogenic diet. You’ll be fine just using general guidelines.
Macros include protein, carbs, and fat. The ratio of these macronutrients determines whether you’re in ketosis or not.
When you eat carbohydrates, your body stores them as glycogen in your muscles and liver. When your glycogen stores get full, your liver converts excess glucose into ketones, which become the primary fuel source for your brain and most of your organs. This process is called ketogenesis.
Ketone bodies are released from the liver into the bloodstream when blood sugar levels fall too low. Ketones are used by the brain cells for energy.
When you follow the ketogenic diet, you trigger ketogenesis at all times. This means you have zero carb intake.
You don’t eat carbs. Instead, you consume high amounts of fat and moderate amounts of protein.
Your goal is to reach nutritional ketosis, where your body produces ketones in abundance. Once you’ve reached this stage, you no longer need to worry about counting macros.
What happens if I over-eat?
You may experience some gastrointestinal discomfort after overeating. It’s normal to feel bloated or gassy while following a new dietary plan.
This should pass within two days. If you continue to experience symptoms, contact your doctor immediately.
Always check with your doctor before making any significant changes to your diet or lifestyle.
The 21 Benefits of Eating Raw Food
Processed foods are foods that have been altered by adding preservatives, additives, or artificial ingredients. Some people believe these types of foods can cause health problems such as cancer and heart disease.
Experts agree that one way of eating healthier is to cut down on processed foods and have raw foods instead. That alone can help promote a healthy diet.
Most foods in the grocery store have been processed in one way or another. Which healthy foods should you put into your shopping cart?
Raw food doesn’t have to be bland or boring.
Read the Label
First thing is to read all the labels. The best way to avoid processed foods is to read the labels on your grocery store shelves. If you see any words like “artificially flavored” or “high fructose corn syrup” or “food dye”, then it probably means that the food has been processed.
If you want to eat healthy, try to limit your intake of processed foods.
Aim for at least one quality item with each meal — I believe they call it “clean eating.” You may be surprised at how much better you feel when you eliminate refined foods from your diet!
Examples of Quality Raw and Fresh Foods
Keep this list handy and try to have at least one of these with each meal.
Fruits: Apples, oranges, bananas, grapes, strawberries, blueberries, peaches, plums, pears, melons
Vegetables: Broccoli, carrots, cauliflower, celery, cucumbers, lettuce, peppers, spinach, tomatoes
Nuts & Seeds: Almonds, cashews, peanuts, sunflower seeds, pumpkin seeds, sesame seeds
Meats: Beef, chicken, turkey, lamb, fish, seafood
Dairy: Milk, cheese, yogurt, cottage cheese, sour cream, butter, ice cream
Eggs: Egg whites, egg yolks
Beans: Black beans, kidney beans, lentils, chickpeas, white beans, black-eyed peas, split peas, adzuki beans
Grains: Brown rice, oats, quinoa, wheat berries, barley, couscous, millet
Seaweed: Kelp, dulse, nori, wakame
Seeds: Flaxseed, chia seed, hemp seed
Oils: Extra virgin olive oil, coconut oil, avocado oil, flax oil, walnut oil
Spices: Cinnamon, ginger, turmeric, cayenne pepper, nutmeg, garlic powder, onion powder, basil, oregano, rosemary, thyme, sage, marjoram, curry powder, chili powder, paprika, saffron, tarragon, pars ley, bay leaves, salt, pepper, lemon juice, lime juice, vinegar
Herbs: Basil, mint, cilantro, dill, fennel, anise, caraway, coriander, cumin, cinnamon, cloves, cardamom, ginger, nutmeg, mustard, oregano, parsley, rose, savory, thyme, tarragon, turmeric, vanilla, watermelon rind, apple cider vinegar, balsamic vinegar, brown sugar, molasses, tamari sauce, soy sauce, miso paste, nutritional yeast, kelp flakes, kelp powder, kombu seaweed, sea vegetables, seaweed, spirulina
Sweeteners: Honey, agave nectar, maple syrup, stevia, coconut sugar
The main point is that you want to consume real food and not just comfort food. These foods above typically have minimal processing so that the nutrients are kept.
Examples of Processed Foods
Try to avoid these if possible.
Breads: Bagels, bread sticks, baguettes, English muffins, pizza crust, tortillas, crackers, pretzels, chips, cookies, cakes, pies, pastries, doughnuts, donuts, croissants, pancakes, waffles, biscuits, scones, muffins, cupcakes, cake mix, dinner rolls
Sugars: sugar, cupcake frosting, icing, cake frosting, candy
Toppings: jam, jelly, preserves, peanut butter
Condiments, dressings and sauces: salad dressing, ketchup, barbecue sauce, relish, salsa, pasta sauce, soup, gravy, spaghetti sauce,
Processed meats: stew, meatloaf, meatballs, hamburger, hot dogs, sausage, bacon, ham, salami, jerky, deli meats, lunchmeat, smoked meats
Canned goods: tuna, salmon, sardines, anchovies, canned fruit, canned soups, canned tomato products, vegetable products, pickled vegetables
Excess Caffeine: caffeinated drinks, sugary energy drinks
In addition, there are many other types of processed foods that can cause problems for the body. Reading the label can help identify the major processed ingredients.
Good For The Body
The first thing we need to consider is… what is good for the body. We know that a diet high in animal protein is not good for us because it may cause heart disease, cancer, diabetes, obesity, and more.
However, some people claim that they feel better when they eat more animal proteins than others. This is true, but only up to a point.
If you eat too much animal protein, your body will start producing more insulin which leads to fat storage. Insulin is also linked with inflammation, so this could be why you’re feeling bad.
The best way to get enough protein is through plant sources like nuts, seeds, legumes, whole grains, tofu, tempeh, and fish. These foods have all been shown to help reduce inflammation and improve overall health.
Daily Protein Requirements
If you want to lose weight, then you should aim for about 0.8 grams per pound (0.36 kilograms) of lean muscle mass. This means that if you weigh 150 pounds (68 kilograms), you would need around 100 grams of protein each day. You can find out how much protein you need by using this calculator.
If you’re trying to gain weight, then you should try to consume 1 gram of protein per kilogram of lean muscle mass. So if you weigh 150 pounds, you’d need around 225 grams of protein daily.
What’s more, you should make sure that you’re getting adequate amounts of vitamins and minerals as well. If you’re eating a lot of processed foods, you’ll probably need to find a way to supplement those nutrients.
A great way to do that is to make the switch to raw foods and get those benefits.
What Are The 21 Benefits Of Eating Raw Food?
Raw food diets are very popular in many countries around the world. There are several reasons why raw food diets are so beneficial for our bodies.
1) They may help us lose weight…
Eating a raw food diet helps us burn more calories than we consume. This makes it easier for us to lose weight. When we eat cooked food, we absorb less nutrients because they get destroyed during cooking. When we eat raw food, our digestive system works better. Our body absorbs all the vitamins, minerals, and other nutrients that we need.
2) They may help us detoxify our body…
Eating raw food allows us to release toxins from our digestive system. Our bodies need time to process all the chemicals and other substances that we put into our body through eating. By eating raw food, we allow our bodies to do this naturally. Our bodies work best when they are clean and free of toxins. Eating raw food helps our bodies rid themselves of harmful bacteria and viruses.
3) They might boost our immune systems…
When we eat raw food, we feed our immune systems with vitamins, minerals, enzymes, and antioxidants. These things help keep our immune systems strong and ready to fight off infections. We don’t feel tired after eating raw food. We also tend to sleep better when we eat raw food.
4) They might make us healthier…
Many studies show that raw food diets improve overall health. It seems that raw food diets promote good digestion, which leads to fewer digestive issues. Raw food diets also seem to reduce inflammation in the body. Inflammation is linked to many diseases including arthritis, asthma, diabetes, and even some cancers.
5) They might help us live longer…
Some research shows that raw food diets may actually extend our lives. One study found that rats who ate raw food lived an average of 50% longer than those who ate cooked food. Another study showed that mice who ate raw food had lower levels of cholesterol and triglycerides. Studies show that raw food diets speed up recovery times.
6) They may help us maintain energy levels…
One reason that raw food diets are so effective is that they give us lots of energy. Eating raw produce gives us more endurance. We don’t have to worry about getting tired after eating because our bodies digest our meals quickly.
7) They might help us stay fit…
Eating raw foods also keeps us leaner. Because we don’t absorb nutrients from cooked foods, we tend to gain weight if we eat too much of them. Raw foods can help us avoid gaining weight because they contain no preservatives or additives.
8) They might help us heal faster…
Raw food diets may help us recover from injuries and illnesses faster. They are great for healing wounds. Raw food contains natural enzymes that help break down dead tissue. This means that we can heal ourselves without having to use antibiotics.
9) They may help us sleep better…
Eating raw foods before bedtime helps us fall asleep faster and sleep soundly throughout the night. Some people find that their sleep improves on raw food diets.
10) They may help us reduce stress…
Eating raw fruits and vegetables reduces our blood pressure and improves our moods. Studies show that raw food diets can help us cope with stressful situations. Some people find that they feel calmer after eating raw food. Others say that their moods become more positive after eating raw food.
11) They may help us manage chronic conditions…
Raw food diets may be especially helpful for diabetics because they provide a source of fiber. Fiber helps regulate sugar levels in the body. Eating raw fruit and vegetables may help us control diabetes, high cholesterol, and hypertension.
12) They may help us avoid heart disease…
This makes it easier for our hearts to pump blood around our bodies. Eating raw vegetables may lower bad cholesterol and which could prevent plaque buildup in our arteries. Because of that, it might lower the risk of heart disease.
13) They might help us treat depression…
Raw food diets may also help us deal with depression by improving our moods. Eating raw produce boosts serotonin levels in our brain, helping us feel happier.
14) They may help us deal with arthritis pain…
Eating raw vegetable juice may help ease joint pain associated with rheumatoid arthritis. Some say that apple cider vinegar might help too. It may help relieve inflammation in the joints. Raw foods are low in calories and fat. They also contain vitamins and minerals that your body needs to deal with pains.
15) They might help us fight allergies…
The vitamin C in raw veggies helps boost immunity and fights off infections. Eating raw veggie juices might help clear up skin problems like eczema and psoriasis.
16) They may help us build stronger bones…
Eating raw plant-based foods could build strong bones and teeth. The calcium found in raw foods might strengthen our bones and perhaps prevent osteoporosis.
17) They may help us live longer…
Eating raw food has been linked to living longer. A study published in the Journal of Nutrition showed that women who ate raw foods had fewer health issues than those who didn’t.
18) They may help us improve our mental health…
Raw foods contain antioxidants that protect our brains from damage. Eating raw organic produce may help us think clearer and be less stressed out. These healthy foods will fill you up so you won’t want to eat as much junk food.
19) They may help us improve athletic performance…
Raw foods have lots of nutrients that help us recover quickly between workouts. It also means we don’t need to snack all day long. Eating raw green leafy vegetables helps athletes perform at their best.
20) They may help us look younger…
Raw leafy greens such as kale, spinach, collard greens, and romaine lettuce are rich in iron, folate, potassium, magnesium, and other nutrients that keep our skin looking young. Eating raw leaves like these can help make us look younger.
21) They may help us live happier lives…
Raw foods give us energy and vitality. We feel better when we eat them. Therefore eating raw whole foods could make us happy.
I would say that there is no doubt that raw food diet is beneficial for everyone. It is not only good for people suffering from diseases but also for healthy individuals. There are many benefits of this. However, if you do not know how to prepare raw food then you should consult a nutritionist or a doctor before starting any change in diet.
Non Refined Bread
Is non-refined bread the healthiest bread you can make? To answer that question, let’s look at the different healthy bread options available.
There are dozens of varieties of bakery products available at grocery stores and supermarkets. Some are better for you than others.
Some types of breads are high in fiber, nutrients, and minerals, while some are made from refined grains.
You might be wondering which type of bread is best for you.
In this article we will discuss the benefits of whole grain breads, as well as the pros and cons of white flour breads. There’s also instructions on how to make healthy bread of each.
Each of Us Need a Healthy Diet
Healthy diets include foods that provide us with the necessary nutrients our bodies need to function properly.
These foods should also not contain harmful substances such as pesticides, hormones, antibiotics, or genetically modified organisms.
Healthy diets also include plenty of fruits, vegetables, lean meats, fish, nuts, seeds, legumes, and whole grains.
I really enjoy a tasty bread.
Whole Grain Breads are Typically Better Than White Flour Breads
When it comes to choosing between white flour and whole wheat bread, there are many advantages to eating whole grain breads.
For starters, they’re higher in fiber, lower in calories, and less likely to cause digestive issues.
They also tend to taste much better than their white flour counterparts.
White flour breads are typically made from refined grains. These grains are stripped of most of their bran and germ, leaving them with only the starchy endosperm.
Refining removes almost all of the dietary fiber found in whole grains. This makes them easier to digest and absorb.
White flour breads also tend to be higher in sugar and sodium. They’re often loaded with preservatives and other additives.
On top of that, white flour breads are usually very low in antioxidants. Antioxidants help protect cells against damage caused by free radicals. Free radicals can cause cancer, cardiovascular diseases, and premature aging. Antioxidants can also prevent cell damage when taken internally.
So if you want to eat healthier, opt for whole grain breads instead of white flour breads!
Whole Grain Bread Benefits
Whole wheat bread has more fiber, vitamins, minerals, antioxidants, and other important nutrients than refined bread.
It also contains a higher amount of protein, iron, calcium, zinc, magnesium, phosphorus, potassium, and selenium.
The most important benefit of eating whole grain bread is that it helps to lower your risk of heart disease.
A study published by Harvard School of Public Health found that people who eat whole grain bread have a 30 percent reduced chance of dying from heart disease compared to those who don’t eat any whole grain bread.
This is because whole grain bread contains fiber, which lowers cholesterol levels.
Fiber also improves digestion and prevents constipation. It also reduces blood sugar spikes after meals.
Furthermore, whole grain breads are rich in B-vitamins, which help with energy production and metabolism.
B-vitamins are essential for healthy skin, hair, nails, and bones. They also keep your immune system strong.
White Flour Bread Pros & Cons
White flour bread is made from refined grains. This means that they have been stripped of their bran and germ.
They are also bleached or chemically treated to remove color and flavor.
Refined grains contain less fiber, vitamins, minerals and antioxidants than whole grain bread.
They also contain fewer nutrients than whole grain bread. The main problem with white flour bread is that it causes digestive problems.
Symptoms of Eating Too Much Refined Bread
When you eat too much refined bread, it can cause digestive issues such as bloating, gas, cramps, diarrhea, and even stomach ulcers.
If you want to avoid these symptoms, try making homemade bread using whole grain flour instead of white flour.
Here’s some simple bread recipes that are quick to make…
1. Homemade Whole Wheat Bread Recipe
Making whole wheat bread is easy. You just need to follow a few simple steps.
1 cup warm water (110 degrees F)
2 tablespoons yeast
3 cups whole wheat flour
1/4 teaspoon salt
2 teaspoons olive oil
Mix all ingredients together until dough forms. Let sit 10 minutes. Knead dough 5 times on a floured surface. Place dough in an oiled bowl and let rise until double in size. Punch down and shape into loaf. Bake at 350 degrees F for 45 minutes.
2. Non-Refined Bread Recipe
Bread is one of the most important foods we eat. It’s not just something to snack on between meals. It should be eaten as a meal itself.
Non-refined bread is a healthy alternative to white bread. It has more fiber and less fat.
You can find non-refined bread in health food stores. If you’d rather make your own, follow these steps :
Mix 3 parts whole wheat flour with 1 part brown rice flour.
Add 1 teaspoon baking soda, ½ teaspoon salt, ¼ teaspoon cinnamon, and a few drops of vanilla extract. Mix all ingredients together.
Pour the batter onto a greased cookie sheet. Bake at 350 degrees F for 15 minutes. Remove from oven and cool completely. Cut into slices.
You can add nuts, raisins, chocolate chips, etc., to the dough.
3. Non-Refined White Bread Recipe
As mentioned above, white bread is usually made from refined flour. That means that it’s stripped of its nutrients.
To make non-refined white bread, use unbleached flour instead of bleached flour. Unbleached flour is simply flour without any chemicals added to it.
Unbleached flour is available in health food stores.
You’ll need 2 cups of flour for every cup of water.
Mix the flour with enough water until a soft dough forms. Knead the dough for 10 minutes.
Cover the dough with plastic wrap and let it rise for 45 minutes. Punch down the dough and knead again for 10 minutes.
Divide the dough into 4 equal pieces. Roll each piece out into a long rectangle. Fold the dough over once so that the seam side is facing down.
Roll the dough out again into a long rectangle. Cover the dough with plastic wrap. Let it rest for 20 minutes.
Repeat the rolling and folding process twice more. The final dough will look like a large square.
Let the dough rise for 40 minutes. Punch down the risen dough and divide it into 12 equal pieces. Shape each piece into a ball. Place them on a greased cookie sheet about 2 inches apart.
Let the loaves rise for 60 minutes. Preheat the oven to 450 degrees F.
Bake the loaves for 25 minutes. Cool completely before slicing.
4. Gluten Free Bread Recipe
If you want to make gluten free bread, use the non-refined white bread recipe and replace the regular flour with corn starch.
Recommended Reading
We recommend reading “Eat Right For Your Blood Type” by Dr. Peter J. D’Adamo. He explains how to choose the right diet based on your blood type.
We are not giving medical advice and recommend that if you need advice, check out the book and talk to your medical expert.
There are four different types of blood: A, B, AB and O.
Each one has its own unique nutritional needs, for example:
A blood type may have an increased risk of heart disease because they tend to eat more meat and dairy products.
B blood type may have a higher risk of cancer because their body produces too much estrogen.
AB blood type may have a lower risk of diabetes because they produce less insulin.
O+ blood types may need a high intake of vitamin C, omega 3 fatty acids, and iron.
O- blood types may require a lot of protein, vitamin B12, and folate.
AB+ blood types may require a lot more vitamin B6 and magnesium.
Why these differences exist is because every person ’s body reacts differently to certain foods. This is important is because all these blood types have different enzyme systems.
If you don’t get enough of these vitamins and minerals, then your body won’t work correctly.
This could lead to problems like fatigue, headaches, skin rashes, depression, and even heart disease.
Eating healthier may help your life overall.
Easy and Healthy Apple Cake without Refined Sugars
Apples are loaded with vitamins, fiber, and antioxidants. Apples offer great health advantages, especially for lowering your risk of various chronic diseases.
If you’re feeling hungry late at night and want some dessert but don’t want to eat cake, then you might be tempted by something else. This healthy apple cake is the solution!
Apple cake recipes made from scratch are a must for me. They’re so delicious, nutritious, and easy to prepare. Plus they taste so much better than boxed cakes and sugary cakes.
Simple Ingredients and a Few Minutes of Your Time
You’ll just need 10 ingredients and 15 minutes of your time to prepare this delicious cake. However, you’ll need to wait another 50 mins (40 mins baking time plus 10 mins of cooling time) before you can eat this wholesome dessert.
This easy-to-prepare apple cake is a low-calorie and low-fat dessert that requires no special equipment and takes just minutes to prepare. You don’t need any eggs, dairy or butter for this recipe. However, you would never know because it’s so moist, fluffy and tender on the outside.
There’s No Wheat Flour or Refined Sugar
This easy apple pie recipe uses rice flour instead of wheat flour, so it’s naturally free from any kind of allergens associated with wheat. By simply replacing the regular flour with rice flour, it makes this gluten free.
You may find this cake to be naturally sweeter than most apple cakes because it contains apples and chopped medjool date pieces. To top it off, I usually add a tablespoon of cinnamon and a pinch of nutmeg for a warming and spicier taste.
It’s not just delicious, but it’s also inexpensive.
Something our readers mentioned is that when you have made this apple cake, it’s very moist due to the apple chunks. Hint: a little vanilla ice cream (or ice cream substitute — even greek yogurt) can taste great with it!
It keeps well and fresh for up to four days if stored in an air-tight container. You can also freeze it: Wrap the whole thing in plastic wrap and then put it in an air-tight container. Freeze it for up to 1 month.
It’s my favorite! If you are interested in the full recipe keep reading…
Simply Tasty
You might have noticed that most of my recipes are very easy and healthy. They’re perfect for busy people who don’t have much time to cook — and who want to have more healthy choices. And this apple cake is no different. Combine the dry ingredients, then combine the wet ingredients and finally add the filling.
These are the steps I follow when making most of my cake recipes.
Apple Cake
There are 3 simple sets of Ingredients
1. Dry Ingredients
- 2 cups (200 gram) rice flour
- 1 tsp baking soda
- 1 tsp nutmeg
- 1 tbsp ground cinnamon
2. Wet Ingredients
- 1 1/2 cup of oat milk (or 1 1/2 cups of unsweetened almond milk)
- 1 tbsp rapeseed oil (or 1 tablespoon of melted coconut oil)
- 1 tbsp apple vinegar
3. Filling
- 4 pitted medjool dates
- 2 chopped apples
- 1/3 cup chopped walnuts
Instructions
- Preheat the oven to 350°F. Grease a baking sheet with rapeseed oil, or the coconut oil or line with greaseproof paper.
- Mix the (1) dry ingredients together in a large bowl.
- Combine the (2) wet mixture together in a blender and blend until it’s well mixed.
- Add the (2) wet ingredients into the (1) dry ingredients and stir until they’re well combined. Then add the chopped apples and walnuts and dates.
- Put this dough into the cake pan and place it in the oven to cook for 40 minutes. It’s done when golden brown. Remove from the oven and let the filled pan cool down. After the cake has cooled down for 10 minutes, remove it from the baking pan.
This healthy cake is best served freshly baked. After cooling in the baking pan, transfer it to a serving platter and serve immediately — or put it on a wire rack and let it cool completely before serving.
Supplies Needed:
blender
cake pan or form
Want more healthy cake recipe ideas?
If you looking for more wholesome cake ideas check out my other variations like this no bake raspberry cheesecake. Or when you are looking for a fruity strawberry jam check out this recipe — and if you like something more chocolaty check out this smoothie with black beans. It may sound weird to you to add black beans to your smoothie, but I challenge you to try. You will not notice the bean taste but instead you’ll receive an extra portion of the nutritious legume.