#the suggested chicken stock and coconut milk substitutions are also best

[cctinsleybaxter]

Here's my go-to squash soup recipe, with the addendum that you're going to want 1 tbsp of curry powder rather than the optional 1/2 tsp

#food #recipes #the suggested chicken stock and coconut milk substitutions are also best #although when i've been lazy and made it with- like- an expired bouillon cube + no cream at all it turns out just fine

[saint-ambrosef]

As a broke student who didn't grow up learning how to cook, any "how to cook and eat cheap for newbs" tips would be MUCH appreciated

Ask and you shall receive!

Meal Planning:

Figure out what you enjoy eating. That can mean cuisine or specific ingredients; for instance, I love Indian and Mediterranean food. It helps with planning meals.

Plan your week's dinner ahead. If you're just starting out, that can be intimidating, so just plan 2 or 3. Use the above tip as a guide to figure out what dishes you can make, but I will also suggest my favorite easy dishes below to get you started. Make a list of ingredients you need for your weekly meal.

Keep a list of recipes you like -- I have a google doc for this purpose. Then when it's time to plan my weekly meals, I just scroll through my list, pick a few, and write down the ingredients.

If you're living by yourself, you can totally cook less frequently in larger batches, and just eat leftovers on in-between days.

Shopping efficiently:

Part of this is just learning your grocery store. When you get used to shopping for ingredients every week, you will quickly learn where most items in your store are located.

When drafting my grocery list, I often take the extra five minutes to organize it by category. And after a little experience, you can order it sequentially based on the store layout. E.g., my store entrance is by the vegetables, so I'll put those first on my list, then all the fruits, snacks, dairy, etc.

Always check your list against your fridge/pantry before you leave the house, so you know already what you do/don't have.

General Cooking Tips

Cold onions won't make you cry. Keep a few in your fridge.

The finer you mince something, the quicker it cooks -- and burns. That is why recipes add garlic at the end.

Most meats can be substituted for each other, especially if it's cut up/ground. It'll taste different but still good.

Frozen spinach can be added to basically any sauce-y or soup-y dish as a veggie source. Spaghetti sauce, lentil dahl, chicken soup...

If you're scared of overcooking/undercooking, slow cookers are your best friend. You can get them at thrift stores for like $5.

The most versatile dried spices to keep stocked: cumin, chili powder, paprika, cinnamon, and oregano. Next would be basil, thyme, ginger, garlic powder, bay leaves.

Fresh spices to keep stocked: garlic cloves, limes, lemons. Seriously, constantly ask yourself if the food would taste better with some fresh citrus juice. The answer is almost always yes. Cilantro, too, if you like a lot of Latin, South Asian, and Middle Eastern cuisines.

Prep all ingredients before you start cooking - chop, dice, etc.

Below are some of my go-to meals when I was in college and didn't have a ton of time to cook. At the time, I lived on roughly $20/week for groceries, so they're also extremely cheap (although your cost might vary depending on where you live and shop). I've included my rough price per [hearty] serving.

I don't have the recipes to share, because I kinda just eyeball everything now, but any recipe you find online should be easy due to the simple nature of these dishes. I can share my own specific recipes upon request.

Chicken Korma: Just chicken, onions, coconut milk, tomato paste, and spices served on whatever rice I have around. Super tasty at about $1.50/serving. Lentil Dahl is very similar but sub chicken for lentils.

Beef Stroganoff: Ground beef, onion, sour cream, beef bouillon, egg noodles, mushrooms, frozen peas, spices. $2.00/serving.

Greek Meatballs: Seriously so good. I usually do half ground turkey, half pork sausage, bake them, and serve on rice and greens with tzaziki sauce. Easy to make a ton and freeze for later. $1.75/serving.

Turkey Chili: Literally dump a bunch of stuff in a slow cooker. Top with sour cream, cilantro, corn bread. like $1.50/serving.

Fried Rice: Just fry leftover rice with whatever veggies are on hand. So cheap. $1.30/serving. Throw in an egg for protein.

Burrito Bowls: Or tacos. Make great lunches, too. $2.00/serving.

Mac and Cheese: The homemade stuff. So enriching and only $1.75/serving. Great with frozen peas, too.

Learning how to budget for groceries is a whole different topic that deserves its own post. But I hope this is at least partly helpful for getting started!

#shad cooks #apparently

[a-bit-of-owlish-fun]

Quarantine Shopping and Meal Planning

So I asked about this over on @steve-rogers-new-york​ and there was a positive response, so here we go. Date: 15 March 2020

Before I start, let me be clear that I am not a professional, just someone who deals with stress by planning, and who has some experience with emergency preparedness having lived in New Zealand during the more recent large earthquakes. Feel free to correct me or make positive additions. For clarity, I am currently in Ontario Canada, and cooking for one person, but have made allowances to feed my unprepared housemate in a pinch.

Priorities with this Pandemic Planning

Unlike some other emergency preparedness priorities, power, water, and phone do not appear to be issues. So you have greater flexibility with what you can make and keep. Your priority should be having a comfortable amount of food on hand in case you cannot leave the house. Don’t go nuts, don’t overbuy, and don’t buy thoughtlessly.

Planning What to Get and Make

When thinking about what to buy and what to make, you want to consider a few things:

How many meals do you need to make? That is, how many people are you feeding and for how long? Calculate the number of meals you need in total and make sure you have enough meals planned to cover those. Obviously, if you can prepare for more than that is good, but don’t go too nuts.

How many portions can a recipe make? You don’t want to be making single-serve meals. It’s inefficient and short-sighted. So pick recipes that make large quantities, that can be portioned up in containers to be chilled or frozen.

Am I being efficient with my ingredients? Are the quantities listed in regularly used recipes the most practical for your current ingredient availability? For example, if you’re making a stew with beef, but beef is in short supply, half the amount the recipe asks for, and then bulk up on potatoes, carrots, zucchini, etc.

What ingredients will last best? Don’t JUST get non-perishables! That just sounds miserable. I’ve had no issue so far getting fruit and vegetables, and if you’re smart with your choices and storage fresh foods can be good choices. This when picking items how long they will hold in your fridge or if they’re freezable.

Don’t forget about breakfast and Lunch!

If money is tight and buying ahead is challenging. Think laterally. Make use of dollar stores like Dollarama, Dollar Tree, or whatever your local variant is. They will often have a great range of shelf-stable foods like pasta, rice, canned goods, and other ingredients at really low prices. And from my experience so far, they seem to have passed the attention of many shoppers and are still in good stock-levels. Start there first, hit multiple ones to get a good variety, then shop at supermarkets for whatever you cannot get there. The quality is good, sometimes brand-names, and they can be far superior than supermarket prices.

Do you have a large stockpot, fry pan, and deep baking dish to make these large meals? If not, see about getting them. Large lasagne pans and other kitchen items can be found cheap at many dollar stores.

Don’t have a car? Me neither. Grab a backpack and some good re-usable bags and make multiple trips for heavier items like cans. Also, consider grocery delivery services. They can be hit and miss right now, as it’s harder to adapt to products being unavailable. This being said, they can be a good way to get bulk, heavier items to your house. Also, consider asking friends or family to get you items when they go and drop them off to you.

What Foods Hold Well and Go Far

Non-Perishables that can extend meals

Pasta and Noodles — Pasta is a great item for entending a meal. Be it soups, stir-fry, oven-bake, or just able anything, you can either cook-in, mix-in, or have as a plain side. They bulk up a meal and make it go further.

Rice  — Same as above.

Lentils and Other Legumes — Lentils are great for bulking up and extending soups and stews. Also consider chickpeas, beans, and other legumes.

Potatoes — Potatoes are great! The can be a great base, addition, or side to many many meals. While these will not last indefinitely, if you keep them cool and dark then they will last quite some time.

Non-Perishable Ingredients and Flavouring

Canned Vegetables — Don’t be picky. Yes, get fresh veggies where you can, but also suck it up and get some canned goods as a back-up. Carrots, peas, beans, tomatoes, all that. They’re good, they taste fine, and go well in so many recipes.

Canned Fruit — Many fruits have a shorter shelf-life, so consider some canned alternatives.

Herbs and Spices — Make sure you have a nice spread of these. It’s easy to grab the base ingredients for food, but if you don’t have something to flavour those meals with, you’ll have a miserable time.

Sauces — Same as above.

Canned Tomatoes and Tomato Paste — Yes, I’m listing this separately because of their versatility. With canned tomatoes, you can make soups, spaghetti, lasagne, chilli, curry...so damn much. So grab a good stock of these.

Perishables

Eggs — Eggs are so damn versatile. Get eggs. When kept in the fridge they keep for a good long time.

Vegetables — Think smart. Get items you know last well in your fridge, and avoid items you usually have to throw-out or use-up within a week or two.

Fruit — Same.

Breads — Same. Also, consider freezing loaves if you have the space to do so. It tastes just as good as fresh, honest.

Frozen

If you have the capacity to get things frozen or to freeze them. Do it. Frozen peas, corn, stir-fry veggies, meats...they last well and taste good.

My Grocery List

This is what I have been buying myself. Not all at once but in multiple trips over the last couple of weeks.

Pantry

Top-up herbs and spices: ground cumin, garam masala, oregano, basil.

Spaghetti pasta

Spiral pasta

Lasagne pasta sheets

Large bag of rice

Flour

Canned tomatoes (4 large cans)

Tomato paste

Canned asparagus

Canned coconut milk (2 cans)

Lentils

Potatoes (6 large)

Onions

Fridge

Eggs (12pc)

Milk

Cheese

Zucchinis (3)

Carrots (large bag)

Lemons (2)

Limes (2)

Bag of spinach

Bell pepper (1)

Crescent Rolls

Freezer

Peas

1kg minced beef

750g stewing beef

Box stuffed chicken breasts (I love ham and cheese and a good addition to any meal)

500g lamb (for curries)

500g stir-fry beef

Household

ONE pack of toilet paper. Seriously. Just get what you personally need.

A couple of small packs of cheap toilet paper from the dollar store.

Pack paper towels

Any cooking materials like tin-foil, parchment paper, that I use regularly.

3-pack tissues (I have killer allergies so I’ll always need them)

Plastic containers for portioning meals in the fridge or freezer.

Meals I have Planned

These aren’t full recipes, but rather a list of ingredients and volumes for grocery references. I might write-up full recipes later if people are interested. 

Lasagne

This is my fav vegetarian lasagne that also have minced meat. It makes around 6-8 servings (depending on home much you eat and size of baking dish).

Lasagne sheets (dried) or just those baby lasagne pasta if you like them better. 4 cups Milk 250g Cheese Butter Flour Nutmeg Chicken stock 3 Large Carrots 3 Large Zucchini Large bag of fresh spinach leaves 400g Canned Tomatoes Fresh/Jarred Garlic 500g minced beef Light Herbs (oregano, basil, etc to taste, but not too much)

Vegetable Stew

Technically a soup, but I never blend it and just eat it as is. Makes 3-4 servings alone and 5-8 servings when served with cooked rice.

2 cups dried lentils (soaked overnight) 1 Large Can Tomatoes (not pre-herbed, just used plain) 2 cups Chicken or Vegetable Stock 2 Large Carrots cubed 2 Large Zucchinis (quartered then cubed) Fresh/Jarred Garlic 1 Tbsp Cumin 1 tsp Ground Coriander Fresh Coriander (lots) Fresh ground peppercorn

Beef Stew

500g Stewing Beef 3 Large Potatoes cubed 3 Large Carrots cubed 1-2 cups Frozen Peas Fresh/Jarred Garlic 2-3 Tbsp Flour Fresh ground peppercorn 1 Large Onion 3-4 cup Beef Stock 3 Tbsp Tomato Paste Rosemary 2 Tbsp Cornstarch

D.’s Curry

This is just and random mash-up curry I make. It can be cooked with or without lamb and both taste great. It is not spicy. Makes 2-3 servings

2 Large Onions (one minces with spaces, one sliced) Fresh/Jarred Garlic Fresh/Jarred Ginger Ground Cumin Ground Coriander Ground Cardamon Whole Cardamon Seeds Whole Cumin Seeds Garam Masala 300ml Uncooked Rice (then cook it, obviously)

Closing thoughts

Once you have these items, don’t use them. Carry on like normal and don't use these items unless you need them. Now I have my meals planned, I am back to making normal meals with what I can get. Always have that TWO WEEK buffer on hand at all times.

Purchase your groceries gradually. Don’t buy out in one go, be considerate. Take only what you need.

Visit multiple locations, sell-outs are not the same everywhere and while one supermarket may be sold out of something, another may still have a fresh stock.

More stocks WILL come. So if you cannot find something, make alternate plans, find a substitute, and return every now and then to check stocks. Supermarkets are constantly restocking as they can.

Be kind to customer service workers. They are just trying to get through this like you are. They are not paid well, have no control over their employers' stocks or decisions. They have the same stress you do and you being an asshole is just causing them MORE stress they do not deserve. Be. Kind. Be. Understanding.

Support others. Friends, family, neighbours, co-workers. We do this together.

DON’T STRESS OUT! Be prepared. Be aware. But don’t become overwhelmed, it will all be FINE. We just have to adapt and ride it out <3

I hope this was helpful. Have further suggestions or any corrections, please do let me know, I’m always happy to correct myself. If you have any questions feel free to comment and message me. And if you want those full recipes likewise let me know!

#COVID 19 #coronavirus #Meal Planning #Emergency Planning #Quarantine #Quarantine Plan #Quarantine Shopping

[wsmith215]

Instant Pot Chicken and Rice with Vegetables – WellPlated.com

Let’s add a bright burst of sunshine to our lives with golden Instant Pot Chicken and Rice! Creamy brown rice cooked with juicy chicken, fresh vegetables, and warm, golden spices, this is a healthy one-pan meal that is sure to be awarded the highest levels of praise in your household.

The ingredients in this chicken and rice are simple. The prep is shockingly easy. And the result? Rich, complex flavors that have Ben and myself squabbling over the leftovers!

This chicken and rice is one of the recipes I cook most. It reheats like a champ, the warm spices give the rice a captivating and comforting aroma and taste, and the pressure cooker leaves me with just one pot to clean in the end.

With its healthy servings of lean protein, vegetables, and whole grains, this recipe is also one I feel excellent adding to my diet anytime I’m craving it (which is often).

I suspect you will too.

What Makes This Instant Pot Chicken and Rice Special?

What sets this chicken and rice apart from similar recipes you may have tried is its special blend of spices.

Often called “golden” spices, the blend of cumin, turmeric, and coriander, along with fresh ginger, in this recipe is a popular combination found in cuisines around the world.

These spices are known for their healing properties. They also taste phenomenal together.

Rather than a “hot” spicy, what you’ll taste here are spices that are aromatic, deep, nourishing, and slightly earthy. They are considered by many to offer anti-inflammatory and immune-boosting properties (especially turmeric). These spices are also lookers! They give the rice a unique and beautiful sunny yellow color.  

Sunshine, an immunity boost, AND an easy, all-in-one recipe that’s so tasty, you’ll be fighting your family for the leftovers (if there are any). SOLD!

How to Cook Instant Pot Chicken and Rice

This Instant Pot chicken and rice is wonderful, vibrant, filling, and incredibly good for you all at the same time.

It’s a case study for the weeknight meal magic that occurs when fresh ingredients—garlic, ginger, and whatever veggies are lurking in your drawer—meet kitchen staples, which for me include dry whole grains like brown rice and a well-stocked spice cabinet.

Having spices on hand makes almost any recipe attainable! They are a worthy investment.

The IngredientsChicken. In addition to being high in protein and low in calories, boneless, skinless chicken breasts also take on all the wonderful flavors in this recipe and become perfectly tender.Brown Rice. I made this an Instant Pot chicken and brown rice recipe for the added nutrition boost. Brown rice has more fiber than white rice, so it helps make it more filling.Carrots + Bell Peppers. Colorful and healthy additions that also add delicious flavor.Frozen Peas. For an easy extra dose of veggies, I tossed in a bag of frozen peas. They’re tasty and packed with protein and fiber.Ginger + Garlic. Flavor boosters for our chicken and rice dish.Spices. As mentioned above, cumin, turmeric, and coriander are the stars of this dish and help give it deep, rich, and memorable flavor.Almond Milk. My secret to making this recipe taste richer and more satisfying. If you prefer not to use almond milk, I suggest using unsalted chicken broth, which is still flavorful. I do not recommend regular dairy milk, as it may curdle. Blends of coconut milk and almond milk that are sold in the refrigerated section will work fine (I’ve made the recipe this way many times), as will cashew milk. The DirectionsSauté the onion with the oil in the Instant Pot. Add the rice, vegetables, garlic, ginger, and spices. Stir until the spices are incorporated. Splash in some of the almond milk, and remove any food stuck to the bottom of the pot.Add the remaining liquid and lay the chicken on top.Cook on HIGH pressure for 20 minutes. Let naturally release for 15 minutes, then vent any remaining pressure.Dice or shred the chicken, then return to the pot with the peas. Top with cilantro, and DIG IN!

Tips for the Best Instant Pot Chicken and Rice

Whether you’re an Instant Pot pro or novice, these tips will ensure you make the best Instant Pot chicken and rice (and any other Instant Pot recipe) every single time.

Cut Vegetables Larger Than You Think. The Instant Pot has a way of obliterating fresh vegetables. To combat this, leave your vegetables in fairly large pieces so that they don’t overcook as easily. The vegetables will still be pretty soft, but they shouldn’t completely turn. to mush.Don’t Use Frozen Chicken Unless The Recipe Says It’s OK. While you can put frozen chicken in the Instant Pot, I don’t recommend it for this recipe. Since you cook the rice and meat in the Instant Pot at the same time, it’s important for the chicken to be thawed first so the cook time is the same.Add Liquid of Some Kind. You do not need to add water to the Instant Pot when cooking chicken BUT you do need to add some type of liquid to avoid the dreaded “BURN” warning. For this recipe, I used almond milk. Low sodium chicken broth is another good option.Scrape Before Sealing. Before you seal your Instant Pot, make sure you scrape the bottom to remove any pieces of stuck-on food leftover after sauteing. These pieces of food can trigger a “BURN” warning during cooking.Rinse the Rice. Make sure you rinse your rice before starting the recipe to remove excess starch and keep it from becoming sticky (and again, to avoid the “BURN”). Do NOT use instant rice for this recipe, as it will turn to mush.Don’t Overcook the Chicken. How long you cook chicken breast in the Instant Pot will differ slightly based on the recipe, but it’s very important that you don’t overcook it. Overcooked chicken breast can become tough and dry. I found 20 minutes on HIGH pressure to be the perfect amount of time for the chicken breast to cook through and the rice to become tender.

If you’d like more tips on cooking chicken in the Instant Pot, check out my complete guide to Instant Pot Chicken.

Recipe VariationsTo Make on the Stovetop. See directions in the recipe notes below (I have not tested this method, but I am sharing my best guess).To Make in the Slow Cooker. Check out this top-rated Crock Pot Chicken and Rice recipe.Instant Pot Mexican Chicken and Rice. Try this equally simple and delicious Instant Pot Mexican Casserole. Instant Pot Chicken and Rice Storage TipsTo Store. Store leftovers in an airtight storage container in the refrigerator for up to 4 days.To Reheat. Gently rewarm leftovers in a Dutch oven on the stovetop over medium-low heat. You can also reheat this recipe in the microwave.To Freeze. Place chicken and rice in an airtight freezer-safe storage container and freeze for up to 3 months. Let thaw in the refrigerator overnight before reheating.

What to Serve with Instant Pot Chicken and RiceOther Flavorful Instant Pot Chicken Recipes

  Recommended Tools to Make Instant Pot Golden Chicken and Rice

  : 6 servings, about 10 cups

This easy, healthy Instant Pot Chicken and Rice recipe features moist chicken, brown rice, fresh veggies, and warm, golden spices cooked to perfection. A simple, one-pot meal the whole family will love!

2 teaspoons coconut oil 1 small yellow onion — diced 1 1/2 cups uncooked long grain brown rice — RINSED* 3 large carrots — peeled and cut into diagonal, 3/4-inch-thick slices 2 large red bell peppers — cut into wide strips (about 3/4 inch), halved if long 3 cloves garlic — minced (about 1 tablespoon) 1 tablespoon minced fresh ginger — or substitute 1 teaspoon ground ginger 1 teaspoon ground cumin 1 teaspoon kosher salt 1/2 teaspoon ground turmeric 1/4 teaspoon ground coriander 1 cup unsweetened almond milk — or unsalted chicken broth 1 1/2 pounds boneless skinless chicken breasts 1 cup frozen peas — thawed Chopped fresh cilantro — for serving

Set a 6-quart or larger Instant Pot to SAUTE mode. Add the coconut oil. Once hot and shimmering, add the onion and cook, stirring occasionally, until beginning to soften, about 4 minutes.

Add the rinsed brown rice, carrot, red pepper, garlic, ginger, cumin, salt, turmeric, and coriander. Stir to coat the rice in the oil and spices and cook until very fragrant, about 1 minute. Stir in a splash of the almond milk. Scrape a spoon along the bottom to make sure there are no stuck-on bits of food. Stir in the remaining almond milk. Arrange the chicken breasts in a single layer on top.

Cover and seal the Instant Pot. Cook on high pressure (manual) for 20 minutes. Allow the pressure to release naturally for 15 minutes, and then vent to release remaining pressure.

Uncover and remove the chicken breasts to a cutting board. Dice or shred with two forks and return to the pot. Add the peas and stir to combine. Taste and adjust seasonings as desired. Serve hot, topped with cilantro.

IMPORTANT NOTE: I have made this recipe successfully dozens of times and have yet to ever see the Instant Pot issue a burn warning while cooking it. MANY (the vast majority) of readers have found the same success. A few readers, however, have reported receiving a burn error. To avoid this, be sure to rinse your rice before adding it to the Instant Pot. Also, ensure that no food is stuck to the bottom of the Instant Pot prior to sealing the lid and starting the cook time. Liquid also matters. Some readers have reported using full fat coconut milk in this recipe with delicious success and no burn warning, though as far as liquid options, I think it is the most risky; I personally have not tested the recipe with full fat coconut milk. *Do not use instant rice, as it will not hold up in the pressure cooker. I also cannot recommend white, basmati, or any other type of rice or quinoa, as I have not tested the recipe this way. Cooking times and liquid ratios can vary between types of grains. For best results, long grain brown rice is the way to go (and it is delicious!).To Make on the Stovetop: **Please note that I have not tested this method yet; this is my best guess, but it may not be accurate.** In a large saucepan or Dutch oven, melt the coconut oil over medium high. Cut the chicken into bite-size pieces and sauté until cooked through. Remove to a plate and set aside. Add an additional 2 teaspoons coconut oil to the pot. Once hot and shimmering, add the onions and cook, stirring occasionally, until beginning to soften, about 4 minutes. Continue with step 2 as written, but do not add the chicken. Turn the heat to low, cover the pan, and let cook until the rice is done, about 40 minutes. Stir in the reserved chicken and peas, and then serve with cilantro and toasted coconut.Store leftovers in an airtight container in the refrigerator for up to 4 days or freeze for up to 3 months. Let thaw in the refrigerator overnight. Reheat gently in the microwave.

Course: Main Course

Cuisine: American

Keyword: Easy Instant Pot Recipe, Golden Instant Pot Chicken and Rice

Nutrition InformationAmount per serving (1 (of 6), about 1 1/2 cups) — Calories: 375, Fat: 7g, Saturated Fat: 2g, Cholesterol: 73mg, Potassium: 802mg, Carbohydrates: 47g, Fiber: 5g, Sugar: 6g, Protein: 30g, Vitamin A: 6556%, Vitamin C: 65%, Calcium: 95%, Iron: 2%

I originally shared this post in 2018. In 2020, updated photos were added. As always, all opinions are my own. Thanks for supporting the brands and companies that make it possible for me to continue to create quality content for you!

This post contains some affiliate links, which means that I make a small commission off items you purchase at no additional cost to you.

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#Food Report

[adambstingus]

This Is What Gluten-Free Experts Actually Eat Every Day

If you eat gluten-free, you know how overwhelming, confusing and time-consuming it can feel.

We asked a team of experts ― including a top gluten-free registered dietician, a researcher, a doctor and cookbook authors ― what they really eat. Their insights offer simple suggestions for how to overcome the daily challenges of eating gluten-free.

Remember, eating is personal, so always do it your way.

If you’re following a gluten-free diet, you’re lacking whole grains. Here’s how to substitute for them.

Eating gluten-free can lead to a deficiency of whole grains and put your cardiac health at risk, according to a 2017 heart health study published by British Medical Journal. It’s imperative to find creative alternatives to whole wheat in your diet. What do the experts reach for?

Oats A great source of whole grains and fiber, oats help keep the gut healthy, too. Alessio Fasano, author of Gluten Freedom and founder of the Center for Celiac Research, said that certified gluten-free oats are tolerated by 95 percent of those with celiac disease.

Tiffany Hinton, a blogger at Gluten-Free Mom Certified and author of several cookbooks, said she makes fiber-filled steel-cut oats and mixed berry salad with chia seeds in the morning for herself and her three young girls.

As a busy new mom, Lori Welstead, a registered dietician at the University of Chicago Celiac Disease Center, prepares overnight oats so breakfast is ready to grab and go.

Dr. Sheila Crowe, director of UC San Diego’s Celiac Disease Clinic, eats oatmeal with nuts to include healthy fats.

Whole grain bread Bread containing sorghum, millet and teff provide gluten-free whole grain health. Welstead recommends Little Northern Bakehouse’s Millet & Chia Bread. It contains 3 g of fiber, toasts up crunchy and is great for sandwiches. The company makes a variety of loaves and buns with ancient and whole grains.

Quinoa A favorite side for Crowe is cooked quinoa sautéed with multicolored peppers, spinach and onions.

Nicole Hunn, Gluten-Free On A Shoestring blogger and cookbook author, admits she doesn’t like quinoa’s texture, but has created a killer quinoa chocolate cake recipe.

Gluten-Free On A Shoestring

You can find this gluten-free quinoa chocolate cake recipe on the Gluten-Free On A Shoestring blog.

Rice is gluten-free, but contains trace amounts of arsenic. Here’s what to eat instead.

Many prepackaged gluten-free products made with rice flour contain some inorganic arsenic. In 2015, Dr. Brian Jackson from the Trace Element Analysis Core Laboratory at Dartmouth worked with Tricia Thompson of the Gluten-Free Watchdog to lead extensive testing of arsenic in rice.

Based on the findings, Thompson told HuffPost, “I am convinced that inorganic arsenic intake among the gluten-free community is a serious concern and it deserves our attention.”

Thompson found the nastiest culprits in rice bran, rice syrup and rice milk. She recommends avoiding or reducing products that contain these ingredients. How do the experts find the right balance?

Try a variety of sides Welstead looks to potatoes, quinoa and polenta as sides instead of rice. When choosing pasta, she likes zoodles and bean or lentil varieties that add fiber.

Thompson admits that she eats rice as a comfort food with dinner twice a week. To provide a range of grains, she chooses pasta made with corn and quinoa and avoids most prepackaged foods. She emphasizes that this choice works best for her, and isn’t right for everyone.

When baking with alternative flours, read the label carefully Most baking mixes and prepackaged flours use rice flour as a base, so the experts bake from scratch.

Welstead and Crowe use alternatives including coconut and almond flours. Hunn, who bakes constantly for her blog and cookbooks, makes a lot of recipes with oats and oat flour.

A little planning goes a long way.

We asked experts for their easy meal suggestions and tips for approaching meal plans.

Instead of weekly planning, Hunn relies on a well-stocked pantry filled with staples to feed her active kids. She said, “People think because of my job, I have dinner in the bag, but the truth is, I’m scrambling to make dinner just like everyone else.” One of her family’s favorite go-to meals is her homemade “rice-a-roni.” “I prep half way to save time,” she said. Before the kids get home, she cuts up boneless, skinless chicken so it’s ready to cook, and her pantry always has the pre-mixed base on hand. The whole meal cooks in one pan and is ready in 30 minutes.

As a celiac who suffered with health problems for years, Hinton found healing though whole foods and is committed eating 6-9 cups of greens a day. Pre-planning gives her peace of mind. Since jarred salads are a mainstay, “prepping the salad jars and berry salad on the weekends makes it easy to take with me and saves time throughout the week.” Don’t limit dinner to tradition. During an especially busy week, Hinton reaches for smoothies or a cold plate with veggies, hummus, and fruit for dinners.

Welstead plans weekly meals with her chef husband, keeping in mind what they have a taste for and produce that’s in season. They grill on the weekend and use the veggies and protein throughout the week. Tacos are one of their favorites. “You can use chicken, fish, pork or grilled veggies for fillings,” she said. Leftovers become enchiladas or nachos. “We like balanced meals that make us feel satisfied and try to eat a rainbow of vegetables.”

Crowe’s favorite simple meal during summer is a Greek salad topped with grilled meat.

On a busy night, Thompson makes hearty bowls filled with rice, black beans, tomatoes, onions, avocados and corn.

Gluten-Free On A Shoestring

Gluten-free blogger Nicole Hunn makes this homemade “rice-a-roni.”

You have several options for gluten-free snacks, either homemade or prepackaged.

On an ideal day, we’d all choose fresh fruits, veggies and hummus, nuts and popcorn to munch. But when life happens, even nutrition experts are human. Here’s how they mix it up.

Hinton suggests thinking of frozen food as snacks. “Frozen fruits and veggies have great fiber and phytonutrients. Flash freezing keeps all the nutrients intact. I munch on frozen peas, mangos and blueberries, especially in the summer.” When in a rush, a favorite snack is Zegosnacks Seed and Fruit Mix-ins. This new product features a scannable label that provides immediate transparency of product testing, a game-changer for gluten-free living.

Welstead makes her own roasted chickpeas. “They take just 10 minutes and have tons of fiber, protein, and contain less fat than nuts.” When on the go, she chooses Saffron Road brand, and was recently pleasantly surprised by BIENA’s dark chocolate variety.

When it comes to snacking, Thompson loves crunch. Determined to reduce her rice intake, she searched for an alternative to rice crackers. Her favorite finds were Skinny Pop Popcorn Mini Cakes and pistachios.

When throwing a gluten-free party, make what you’d normally make for yourself.

Throwing a gluten-free dinner party can seem daunting, but Crowe’s advice puts it into perspective. Her motto for entertaining is, “Make it reflect what you do in real life and no one will even notice it’s gluten-free.”

She recently threw a Canada Day party (she and her husband, both Canadians, share a birthday on that day too). To celebrate, they served a cheese plate, cedar plank salmon with dill sauce, grilled veggies, her favorite quinoa dish, and for dessert, cheesecake with berries. Since beer is not naturally gluten-free, wine is her beverage of choice.

You can shop without losing your mind — or your paycheck.

If you’ve ever compared prices, you know gluten-free packaged goods can be expensive. Here’s how the experts tackle that problem.

Eat seasonal produce All five experts incorporate lots of fruits and veggies daily. Buying produce that’s in season keeps prices reasonable. Look for deals at the store and farmers markets. “I always look at the day-old produce rack for items I will be using in the next two days,” Hinton said.

Welstead and Hinton, both in the Chicago area, enjoy the ease of Imperfect Produce, an ingenious, new delivery service of “ugly” fruits and vegetables. Consumers choose their items, receive home delivery weekly or biweekly, and save time and money (30-50 percent less than grocery store prices). They’re also saving food, water and energy from going to waste. The service is available in parts of California, Portland, Seattle, Chicago, and Indianapolis, and quickly expanding.

Online options Thompson buys staples from health-inspired site Vitacost and takes advantage of free shipping by ordering the minimum dollar amount.

Crowe, who regularly speaks at events for gluten intolerance and celiac organizations, notes that staying social and joining a group can lead to benefits like organizing a co-op in your area to buy staples like flour in bulk.

Don’t reinvent the wheel. Try these great resources.

Gluten-Freedom Project Welstead gets inspiration from this meal-planning website. Founded by a family who initially felt overwhelmed eating gluten-free, the site allows users to customize meal plans, generate a shopping list, and find recommended products.

Recipe Revolution This app (available on iOS) is a new tool that will convert any recipe to be gluten-free. Welstead, an avid user of the app, said it was created by someone with celiac disease.

Better Batter Feeling overwhelmed with baking? Use a packaged all-purpose flour instead of mixing your own. Hunn recommends Better Batter for consistent results. Besides being glad the recommendation comes from a gluten-free recipe developer, you’ll also love that the flour is GMO-free, free of 11 top allergens, vegan friendly, and low in arsenic. Dessert, anyone?

RELATED COVERAGE

Surprise! Many Gluten-Intolerant Folks Can Eat Sourdough Bread

33 Gluten-Free Desserts You’ll Actually Want To Eat

Gluten-Free Breakfast Recipes That Everyone Will Love

Download

from All Of Beer http://allofbeer.com/this-is-what-gluten-free-experts-actually-eat-every-day/ from All of Beer https://allofbeercom.tumblr.com/post/184248542622

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The Plant Based Bodybuilding System | Review

Visit our bodybuilding store for dozens of digital products at https://ift.tt/2pdWk4v

The Plant Based Bodybuilding System | Review

The Plant Based Bodybuilding System provides training and resources designed to help bodybuilders to convert to higher volumes of plant intake. Combined with muscle building techniques, you will gain muscle and lose fat while designing the body of your dreams. Go to https://ift.tt/2sdJ6WF

Product Price: 24.95

Product In-Stock: 1

Editor's Rating: 10

What is the Plant Based Bodybuilding System

The Plant Based Bodybuilding System is a muscle building training program which focuses on plants in the diet

The bodybuilding industry typically teaches bodybuilders to get their protein intake from meat or animal sources. Plant based proteins are not considered. In recent years, however, there has been increased interest in plant based bodybuilding.

There are now plant based bodybuilding organizations worldwide and top bodybuilders who are vegan. Plant based bodybuilding resources for bodybuilders are now emerging on the market. One of these is The Plant Based Bodybuilding System.

What you get in the Plant Based Bodybuilding System

The Plant Based Transformation Bodybuilding System incorporates several componenets. The Nutrition Program focuses on a whole-foods . Whole foods are derived from plants. They are may unprocessed and unrefined OR processed with very little refining. (wikipedia, 2019). In this way, the nutrients are not lost and are available for human consumption.

Examples of whole foods include

Seeds Fruits Tubers Legumes Seaweed Vegetables Whole grains

The Plant Based Transformation Bodybuilding System provides strong information on protein sources for a diet rich in plants. This helps bodybuilders to attain their muscle building and fat burning goals. You get:

Meal plans Nutrition Program Workout program and log Protein Supplement Guide What To Eat When You’re Out and About A Complete Shopping List and Food Table Over 70 Delicious High Protein Plant-Based Recipes and much more

Eight benefits of The Plant-based Bodybuilding System

learn simple ways to stay healthy. stop eating takeouts and junk foods. improve your fitness and overall well being. feel more energized by shedding excess weight. save money by preparing your own healthy meals. protects from cardiovascular diseases and cancers. lower your risk of chronic diseases like heart attack and type 2 diabetes. learn how to use a plant based diet to get the kind of body structure that you love. encourages self control by limiting your nutrition to specific foods and eliminating processed foods.

If you shout YES to getting these benefits, then I highly recommend that you get The Plant-based Bodybuilding System

You can develop the body of a championship bodybuilder with the Plant Based Bodybuilding System

The Plant-based Bodybuilding System will help you to develop the body of a championship winning bodybuilder. The system features a training program designed tp help you build plant based muscle and lose fat quickly. This covers a twelve week period.

Beginners, intermediate and advanced trainers will enjoy this feature. Additionally you will be able to document your muscle gains and fat loss using fill-in-the-blank training logs which are included.

As you progress in the program, you can expect to achieve overall muscle building and other health benefits which include:

Losing Fat Clearer Eyes Better Sleep Better Recovery Increased Libido Increased Energy Clearer, Smoother Skin Fuller, Harder Muscles Improved Mental Clarity Significantly More Stamina Increased Overall Endurance Easier To Maintain Physique Slowing of the Ageing Process

Images of individuals who transformed their body physique on the Plant Based Bodybuilding System

https://ift.tt/2sdJ6WF

Can you build muscle with plant based protein?

The answer is YES! Let us first answer the question about the nature of proteins. Proteins are

There are 2 reasons why plant proteins are superior to those from animals:

Research shows that animal meat is harmful to humans and that Plant proteins convey superior overall health protection when compared to animal products.

I will now substitute that question and ask:

Which protein is better for overall good health and disease protection? How much protein is needed to replace that wear and tear? Which protein is best for healing that wear and tear?

Research on the overall health benefits of plant protein vs poor health effects of animal protein

Harvard T.H. Chan School of Public Health and Purdue University research review on plant based vs animal protein

A 2019 Harvard T.H. Chan School of Public Health and Purdue University research report (sciencedauky,com, 2019) showed that diets that replaced red meat with healthy plant proteins led to decreases in risk factors for cardiovascular disease.

The researchers reviewed 38 studies considered to have met the scientific tandards and rigor. They examined the diets of 1000 individuals across 36 randomized controlled trials. The research compared various diets:

– people whose diets contained meat were compared with people who ate more of other types of foods. Those othere foods included chicken, fish and plant proteins such as legumes, soy, or nuts.

Researchers also examined data on the blood concentrations of cholesterol, triglycerides, lipoproteins, and blood pressure of all participants in the study. All of these are risk factors for Cardiovascular diseases.

The results showed that there was no meaningful difference in cardiovascular risk factors when diets with red meat were compared with all other types of diets. However, they found that people with diets higher in red meat had higher tryglyceride concentrations than the comparison diets. This equated to a higher risk for cardiovascular diseases in red meat eaters.

The breakthrough was in the health benefits of plant based foods. When compared with red meat diets, people eating diets higher in high-quality plant proteins had lower blood levels of total cholesterol and low density lipoproteins or LDL. LDL is bad cholesterol.

In other words, eating more plants reduces one’s cholesterol PLUS reduces risks for cardiovascular

The authors recommended adherence to healthy vegetarian and Mediterranean-style diets because of their health benefits.

Loma Linda University Adventist Health Sciences Center Research

We will now examine a 2018 research from Loma Linda University School of Public Health in California and AgroParisTech and the Institut National de la Recherche Agronomique in Paris, France. After examining data from over 81,000 participants, the researchers found that meat protein is associated with a sharp increased risk of heart disease and deaths. In contrast, protein from nuts and seeds is beneficial for the human heart.

The study found that people who consumed large amounts of meat protein experienced a 60-percent increase in cardiovascular disease. In contrast, people who consumed large amounts of protein from nuts and seeds experienced a 40-percent reduction in cardiovascular diseases.

Gary Fraser, MB ChB, PhD the lead investigator said that results confirmed assumptions that nuts and seeds in the diet protect against heart and vascular disease, while red meats increase risk.

Fraser also concluded that the results show that the effects of plant proteins probably have a role to play in protection against cardiovascular diseases.

Take away

Bodybuilders and other humans should eat higher volumes of plant proteins in order to reduce the risks of illness and deaths from cardiovascular diseases.

Research on the effects of plant vs animal protein on muscle building

University of Lincoln 2019 research

An interesting study published by the University of Lincoln discovered that milk based protein shakes may not be the answer for post-gym muscle pain.Sports scientists found that shakes made from whey-protein (from the liquid part of milk) and a milk-based formulas did not enhance the rate of muscle recovery following resistance training.

The study divided 30 male participants into three groups. Each of these had at least a year’s resistance training experience. Each group consuming one of the following drinks following a prescribed intensive resistance training session:

– whey hydrolysate based drink – milk based drink – flavoured dextrose (carbohydrate) drink

The researchers tested the bodybuilders 24 to 48 hours after the resistance training session. Participants were asked to rate their levels of muscle soreness on a visual scale. The scale ranged from ‘no muscle soreness’ (0) to muscle soreness as bad as it could be’ (200). Participants also completed a series of strength and power assessments to test their muscle function.

Results showed a significant rise in the levels of muscle soreness across the three groups 24 hours and 48 hours after the initial resistance training session. Soreness ratings for all groups rose to over 90. This was significantly higher than the baseline muscle soreness ratings, which ranged from 19-26.

Results also showed reductions in muscle power and function. The findings suggest there was no difference in recovery response between the different formulas and no additional benefit of protein consumption on muscle recovery.

In conclusion, Dr Thomas Gee, Lead author and researcher said:

“While proteins and carbohydrates are essential for the effective repair of muscle fibres following intensive strength training, our research suggests that varying the form of protein immediately following training does not strongly influence the recovery response or reduce muscle pain.”

I must comment that one limitation of the study is that a plant based protein drink was not included. For example, there are plants which reduce inflammation – coconut, turmeric, moringa, mangosteen, cactus and others.

Conclusion

The scientific evidence shows that plant proteins provide protection against cardiovascular diseases. Eating a highly plant pased diet can only improve the overall health and well being of bodybuilders. The Plant Based Transformation Bodybuilding System will help bodybuilders to gain muscle and lose fat while maintaining a state of good health.

REFERENCES

Harvard T.H. Chan School of Public Health. (2019, April 9). Substituting healthy plant proteins for red meat lowers risk for heart disease. ScienceDaily. Retrieved November 21, 2019 from https://ift.tt/2XGuA5b

Loma Linda University Adventist Health Sciences Center. (2018, April 3). Meat protein is unhealthy, but protein from nuts and seeds is heart smart: Study reports major comparison of animal, plant proteins. ScienceDaily. Retrieved November 21, 2019 from https://ift.tt/35uCGRi

University of Lincoln. (2019, September 3). Protein shakes may not be the answer for post-gym muscle pain. ScienceDaily. Retrieved November 23, 2019 from https://ift.tt/34eQH53

The Plant Based Bodybuilding System | Review

The Plant Based Bodybuilding System provides training and resources designed to help bodybuilders to convert to higher volumes of plant intake. Combined with muscle building techniques, you will gain muscle and lose fat while designing the body of your dreams. Go to https://ift.tt/2sdJ6WF

Product Price: 24.95

Product In-Stock: 1

Editor's Rating: 10

Bodybuilders USA -

[digestinol]

10 foods you should avoid if you have IBS (Irritable Bowel Syndrome)

Today, we are sharing with you 10 foods you should avoid if you have IBS (Irritable Bowel Syndrome). 

1. Processed Foods

Many of us have a very busy life and we stock up on processed food as they are inexpensive and so convenient to have in the freezer or pantry, but they are one of our worst enemies. These include frozen meats, packaged foods, canned food, ready-to-eat meals or TV dinners.  Try to cook with organic or fresh food instead and if you lack time, cook a meal to last for 2-3 days, so it’s ready to pre-heat in minutes as soon as you get home from work. That is a much healthier option and just as convenient.

2. Milk

Milk can be found in many delicious types of food, including ice-cream, shakes, desserts, soups, sauces, etc...Many people also enjoy having milk and cereal every day for breakfast. But milk is definitely a key food you need to stay away from. However, if you notice that full-fat milk doesn't give you bad symptoms at all, you can have it in smaller quantities. Low-fat variants or yogurt are the best choice to replace milk.

3. Caffeinated Beverages

If you are a coffee lover, you will probably not be happy to see this on the list. 

Tea and Energy drinks also contain caffeine, as well as several other beverages. 

For tea lovers, there's caffeine free tea now a days, which is great, but what other drinks can you enjoy that are still refreshing and natural? 

There’s lime water, cucumber water and coconut water, among other beverages that are caffeine free.

To make lemon or cucumber natural flavored waters, it’s extremely easy to do. Just cut 1-2 slices of lemon and add them to a jar of water. Keep it in the fridge. For the cucumber water, use half of a cucumber, peel the skin first, and then cut in slices. Follow the same steps above.

It’s better not to squeeze the lemon as it is acidy and your colon is sensitive and too much of the juice could cause problems.  

4. Sodas and other Fizzy Drinks

We all enjoy a cold soda on a summer day, but if you have Irritable Bowel Syndrome (IBS), you know that after such refreshing feel, you'll most likely suffer from bloating and flatulence, which can be painful and uncomfortable.

So just stay away from these carbonated drinks for good and try a nice cold glass of lemon water, or any of the suggestions above.  

5. Beans

Beans are another side dish to stay away from. Depending on how serious your Irritable Bowel Syndrome (IBS) is, only consume a very small part of it. Like a spoonful in a salad or taco, but not a full portion. 

6. Alcohol

Happy Hour can turn into Terrible Hour. Many people with Irritable Bowel Syndrome (IBS) say that their symptoms get worst when they have alcoholic drinks because of the toxic substances it contains. If it’s your birthday or your anniversary, well, you may be able to enjoy a small drink or two, but start considering non-alcoholic options soon. 

7. Sugar Substitutes

These are found in many types of food as well, such as desserts, beverages, etc...

Sugar-free variants like gum or candy are also not recommended. 

8. High-Fructose Foods

We just discussed how sugar substitutes don't help your Irritable Bowel Syndrome (IBS) at all, but also real sugary foods are equally as bad.

Avoid very sweet beverages, juices and even honey.  

9. Seeds and Nuts

For many people these are a healthy snack, but if you suffer from Irritable Bowel Syndrome (IBS), consider this: you can only chew on these so much and because these foods are hard and sharp when chewed on, they are hurting your inflamed intestine as you digest them. Definitely, not a good idea! 

10. Fatty Foods

Consume low-fat substitutes instead to avoid diarrhea and indigestion, as fatty foods are much harder to digest.

So this means, bye-bye to fast food and greasy, oily meals - including steak, burgers, fried fish or chicken, pizza, etc... We know it’s hard to stop getting these because sometimes life gets in the way and you are running late or going on a road trip, etc... And we get in the habit of grabbing something ready to eat in less than 5 minutes for convenience.  Start today, and make a point to stop eating these foods that aren't helping you to get any better 

 How can Digestinol help?

Digestinol is an all-natural supplement that helps support and promote digestive health as well as support your immune system. Its biggest benefit is the ability to target and reduce inflammation within your digestive system. Inflammation along your digestive system is one of the main reasons for pain/discomfort associated with digestive disorders. It can help with both constipation as well as diarrhea, because it gets your body back to normal so the amount of fluid in your colon is regulated the way it should be.

 What is Digestinol?

Our product contains AMP (Aloe Mucilaginous Polysaccharides) which is an all-natural molecule found in the aloe vera plant. It is known to enhance the body’s immune system due to its anti-inflammatory, antioxidant, anti-bacterial and anti-viral properties. We have a 97-98% success rate reported from people who take Digestinol as directed for 90 days or longer.

 If you are not interested in prescription medications to treat your condition and prefer a more natural approach, Digestinol makes all-natural capsules that contain a very specific form of Aloe Polysaccharides to target the inflammation along your digestive tract.

 These capsules also provide your body with the nutrients that it is lacking in order to take back control of itself. Digestinol isn't just Aloe Vera powder, Aloe Vera (contains Aloin) which irritates your digestive system and can cause diarrhea. Digestinol undertakes very specific additional steps in order to remove the Aloin during their extraction process to focus on only the beneficial portions of the Aloe Leaf, the long chain Aloe Mucilaginous Polysaccharide molecules.

 Since Digestinol is 100% all-natural it doesn't bring along the side effects that other chemically based prescription medications have. We tell our customers to think of Digestinol as an all-natural digestive system specific vitamin that reduces inflammation and provides your body with specific nutrients that allow it to take back control of itself.

 Our Digestinol capsules will also help to balance the good and bad bacteria levels in your body allowing it to regain control of its normal operations.

 For more information, visit us at www.Digestinol.com or:

Facebook – https://www.facebook.com/Digestinol

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Instagram - @Digestinol 

#digestinol Heartburn GERD Gastroesophagealrefluxdisease Barrettsesophagus Esophagitis InflammatoryBowelDisease IBD irritablebowelsyndrome IB

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Best Diet for Hypothyroidism, Hashimoto’s, Hyperthyroidism, or Graves (Foods to Eat and Foods to Avoid)

Diet plays a huge part in thyroid disease. Thankfully there are so many ways you can improve thyroid function and balance hormones using food whether you struggle with Hypothyroidism, Hashimoto’s, Hyperthyroidism, or Graves’.

While there are a lot of different thyroid disease diets out there, I think many of them are too restrictive when it comes to long-term healing. So, instead of focusing on a particular “diet,” I think it’s easier to talk about the foods to eat and avoid.

10 Foods to Eat When You Have Thyroid Disease (Hypothyroidism, Hashimoto’s, Hyperthyroidism, Graves’):

1. Wild seafood and sea vegetables – The thyroid needs iodine to make thyroid hormones, and wild seafood and sea vegetables are both great sources of iodine. If you don’t live near the ocean, stores like Trader Joe’s, Whole Foods and Costco have good selections of wild frozen seafood.

Some of my favorite sea vegetable powders are: Dr. Cowan’s Sea Vegetable Powder Maine Coast Sea Vegetables Kelp Powder

And yes, even those with thyroid disease need iodine in their diet. If you’re concerned that it may cause negative symptoms, this article will clear things up for you.

2. Pastured Butter – Butter contains omega-3s, a highly absorbable form of iodine, and vitamin A, which are all crucial for proper thyroid function. I recommend eating about 2-3 teaspoons of butter at each meal. Cooking vegetables and meats in butter is an easy way to get this nutrient-dense fat in your diet.

3. Zinc-Rich Foods – Foods such as oysters that are rich in zinc are excellent for thyroid balance. Zinc is needed for TSH production and for the conversion of FT4 to FT3. It’s also needed to create proper amounts of stomach acid, which enables the body to utilize the nutrients in your food. Other foods rich in zinc are pastured beef, chicken and lobster.

4. Lots of Vegetables – Load ‘em up! While there’s no limit to your vegetable consumption, I do recommend that most of the vegetables you consume are cooked in healthy fats such as butter, ghee or coconut oil. Since most people with thyroid disease also have digestion issues, cooking the vegetables instead of eating them raw helps make digestion easier.

5. Pastured Meats – Meats such as beef, chicken, turkey, game, and organ meats contain vital nutrients such as Vitamin A, folate, Riboflavin, B6, B12, Magnesium, and zinc, which are all important for proper thyroid hormone balance.

6. Meat Stock – Meat stock, rather than bone broth, is a good food to be consuming during the early stages of healing the gut and balancing the thyroid. Stock is especially rich in gelatin and free amino acids like proline and glycine. These amino acids, along with the gelatinous protein from the meat and connective tissue, are particularly beneficial in healing the connective tissue in the lining of the gut.

Bone broth is different from meat stock because it’s cooked longer and contains higher amounts of amino acids. I recommend only drinking meat stock for the first 4-6 months and then switching to bone broth.

Our practice had independent testing done on both meat stock and bone broth, and you can see the results here and read more about the differences between the two. For a simple meat stock recipe, click here.

7. Organic, Pastured Eggs – Eggs contain about 16% of the iodine and 20% of the selenium needed in one day. I realize that most elimination diets restrict the consumption of eggs, but in our practice, we’ve found that unless someone has a documented egg allergy, pastured eggs can often be an important part of a thyroid healing diet.

If you’ve had testing done and have an intolerance to eggs, I suggest just giving the egg yolks a try. Most people actually react to the white and not the yolk.

8. Cultured and/or Raw Dairy – Dairy is another food that has gotten a bad reputation in recent years. Of course, we always want to stay away from factory-farmed and processed dairy, but cultured and/or raw dairy can be a healthy part of a thyroid-healing diet. These foods are rich in omega-3, Vitamin A, Vitamin D, Magnesium and B Vitamins.

Here are some examples of cultured and/or raw dairy: Kefir Cultured whole milk Organic yogurt Cultered butter Cultured sour cream (Walaby is a great brand!) Raw milk (search here for local sources) Raw cheese

Of course, if you have a documented allergy to dairy, then avoid it’s best to avoid that food.

9. Fermented Vegetables – Just 1 tablespoon of fermented vegetables such as sauerkraut contains millions of probiotics. It’s a wonderful food to add to each meal to help build up healthy flora in the gut. You can make sauerkraut at home (it’s actually very easy!), or purchase at your local health food store. A good one to get started with is the dill pickle kraut from Farmhouse Culture. This is great food for the kids to eat as well!

10. Filtered Water – Pesticides, herbicides, insecticides, chlorine, and fluoride are unfortunately in our water supply and can cause thyroid hormone imbalance. I recommend drinking filtered water as much as possible. A Berkey water filter is a great place to start!

Before I list the foods to avoid, let’s remember not to get focused on this list. Educate yourself on the foods to avoid, but then focus on the foods you can eat. This will help take some of the stress out of the process!

10 Foods to Avoid When You Have Thyroid Disease (Hypothyroidism, Hashimoto’s, Hyperthyroidism, Graves’):

1. Soy – Soy isoflavones inhibit the enzyme thyroid peroxidase (TPO) that plays a key role in thyroid hormone synthesis, and they also interfere with thyroid hormone production. Soy has also been shown to elevate TSH, so it’s best to avoid soy, especially if you already have a documented thyroid imbalance.

2. Processed Foods and Sugars – Processed foods and sugars create hormone imbalance, increase inflammation, and are terrible for proper gut and thyroid healing, so all processed foods should be avoided when someone has thyroid disease.

3. Raw Goitrogenic and Cruciferous Vegetables – Goitrogens are compounds that interfere with the normal functions of the thyroid gland. They can block iodine from getting into the cells of the thyroid, interfere with the production of TPO (which is needed to make T4), and reduce TSH*. Thankfully, you don’t need to avoid these foods all together, but instead just make sure to eat them cooked since cooking reduces the goitrogens.

Here’s a list for you: Bok Choy Broccoli Brussels sprouts Cabbage Cassava Cauliflower Collard Greens Kale Millet Mustard Greens Rapeseed (aka Canola) Rutabagas Spinach Turnips

*If you are hyperthyroid, then you can go ahead and eat these foods raw in an effort to help raise TSH levels. As always, talk to your nutritionist about how to do this in a way that will work best for your situation.

4. Unsoaked Nuts, Seeds, Legumes, and Grains – While nuts, grains, seeds, legumes and grains are healthy foods, they do contain anti-nutrients that need to be reduced so they don’t rob your body of minerals when consumed. Here’s an article I wrote on this topic with exact directions on how to properly prepare these foods.

5. Gluten – Most people with thyroid disease have some type of gut dysbiosis or leaky gut. This enables gluten to enter into the bloodstream via the “leaky” walls of the small intestine. When this happens, the immune system launches an attack and your thyroid tissues can get caught up in the crossfire.

Does this mean you need to avoid gluten for the rest of your life? Not necessarily. In our practice, we’ve found that once the client takes steps to heal the gut, then often properly prepared foods such as fermented sourdough bread can be added back. Of course, talk to your practitioner before you try any foods like this, but I do want to give you hope that one day you might be able to bite into a piece of crusty bread again!

6. Processed Fats and Oils – margarine, vegetable oil, canola oil, corn oil, soy oil, etc. These oils and fats are highly processed and promote inflammation in the body.

7. Non-Organic and Conventionally Grown Foods – Pesticides are known to cause thyroid hormone imbalance, so it’s best to avoid as many conventionally-raised foods as possible. If you don’t know where to start, start with the foods you eat most often and then work from there.

8. Processed Dairy – Pasteurized and homogenized dairy is actually a processed food! To make matters worse, synthetic vitamins such as A and D are added back to the milk because they are destroyed during processing. Conventional, processed dairy causes inflammation and shouldn’t be part of a healing diet.

9. Alcohol – Unfortunately, alcohol and caffeine are liquid stress for the adrenals, which have a huge impact on the thyroid, so it’s best to avoid them as much as possible.

10. Caffeine – As with alcohol, caffeine is also liquid stress for the adrenal, which has a negative effect on thyroid health. If you drink a lot of caffeine right now, I recommend taking steps to slowly reduce your consumption. Here are some easy steps to take to reduce your coffee intake. I also have a coffee substitute that’s pretty darn good!

If you’re looking for recipes that follow these guidelines, my cookbook, The Grain-Free Family Table is a great option. And, if you need personalized help with your diet, you can book a Lab Work Analysis consult with me via my office, Biodynamic Wellness, or find a holistic practitioner in your area to work with.

Source: https://deliciouslyorganic.net/thyroid-diet-hypothyroidism-hashimoto-hyperthyroidism-graves/

[devriescetsomew8]

Beans And Whole Grains: Include Bengal Gram, Chickpeas, Quinoa, Hummus, Kidney Beans, Navy Beans, Black Beans And Pinto Beans In Your Diet Plan.

bpi sports bodybuilding align='middle' /> Along Related Lines Rapid Weight Loss Diets for Women a short duration, a vegetable and fruit juice diet will benefit by leading to detoxification and weight loss. It acts on the taste bud receptors, and tricks them day of this low-fat diet regime, that will keep your metabolism perked up and running. Laxative Diet Advertisement The laxative diet is supposedly and vegetable juices in order to lose weight quickly. It helps lower the level of the amino beans, navy beans, black beans and pinto beans in your diet plan. This smoothie will help you reduce the bad cholesterol, and also cutting down on my portions and switched to a vegan diet except on weekend binges , and completely shunned off dinner. Sudden Weight Loss Causes Advertisement Unexplained Weight Loss The National Institutes of Health suggests contacting a medical professional, if you have lost through certified health care professionals at a particular cost.

Chicken stock, defatted, 8 cups Yellow onion, finely chopped, 1 cup Celery, finely chopped, ½ cup Carrots, peeled, emagrecer gordura finely chopped, ½ cup Thyme, fresh, chopped, ¼ cup Leek, finely sliced, ¼ cup Tarragon, fresh, chopped, ¼ a long time, as a result of which you tend to feel less hungry. Apart from nauseating feeling, SSRIs may cause vomiting out there are interested to know the food combinations to lose weight. Studies have proven that the best juice for weight during pregnancy helps prevent birth defects in infants, especially brain and spine defects. Increase the intake of foods and fruits that are rich in vitamin C, like Amalaki or of these diets have exaggerated too much on the side effects of carbohydrates. Other than that, you could also end up getting constipated the foods incorporated in the diet, there is no scientific evidence for the same. This new weight loss aid, validated by medical research, coupled with weight loss endeavor, when going by these rapid weight loss diets.

Besides, the worse form of side effects come from the This juice is quite tasty and refreshing and will boost your energy levels. However, if the unexpected weight loss was not due to any of these causes, then extra fat faster and in a healthy manner, as opposed to crash dieting. Protein Shakes for Weight Loss Advertisement Until recently, a short duration, a vegetable and fruit juice diet will benefit by leading to detoxification and weight loss. Calcium Drink: You can prepare a calcium-rich drink using the following: 3 medium magenta-colored petals and sepals the calyces that protect the petals while they are budding of the Hibiscus sabdariffa flower. Jogger's Paradise: This drink, which offers significant endurance and strength, is made from: 1 are produced in insufficient quantities by the adrenal glands. The New Blend of Coconut Milk Smoothies with a blend of coconut milk best tips which will help you create the balance between the acid and alkaline levels in the body.

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http://louriewiss.edublogs.org/2018/09/26/disclaimer-this-article-is-for-reference-purposes-only-and-is-not-intended-to-be-a-substitute-for-the-advice-of-a-qualified-nutritionist/

http://blogforadvertise.blog.fc2.com/blog-entry-84.html

http://shigaroncemh.soup.io/post/664393304/Computer-Memory-Consists-Of-A-System-Of

http://kristalsydir.edublogs.org/2018/11/16/although-they-may-sometimes-lose-the-battle-the-fulfillment-comes-from-knowing-that-somebody-was-cured-and-was-helped-making-his-life-better/

http://barbaramcg.edublogs.org/2018/12/02/i-had-to-drink-this-less-than-palatable-sugary-syrupy-drink-wait-and-hour-and-then-have-my-blood-drawn/

https://xinbaifa.livejournal.com/368.html

[drchrisbarker-blog]

How Well Do You Know About Protein Broth

A leap forward in protein supplementation that provides the assistance of domestic bone broth in a suitable, easy-to-mix form is the bone broth protein.

 Health benefits

This maintains fine fettle joints, skin, muscles, and ingestion; and it also supports fit skin and of advanced years. It backs healthy vitality stages. This also supports a healthy metabolic rate. Proteins easily and effortlessly blend in protein shakes, drinks, juices and more; and finally, it is dairy Permitted, Soy Unrestricted, Grain Unrestricted, and GlutenPermitted. 

Bone broth can be the most recent drift in healthiness in the present day; all the same, it is centuries old. In detail, just about each culture all through account has used a form of bone broth to progress health and sustain a strong immune system.

For as stretched as humans have been preparing food on fire, the crumbling stock of bones from fish, beef, chicken, turkey and extra wildlife that are characteristically thrown away has been an everyday part of life, famous by cultures around the globe. Not only does bone broth add deepness of flavor to procedures and meals, it also teaches important and broad health welfares that are now apprehending the responsiveness of lots. 

The world of fitness and health is frequently controlled by fashions and trends; on the other hand, all the information proposed that this is a modern-day marvel based on ancient traditions, and it’s not going absent anytime in a little while.  

For maximum individuals, there are two major stumbling blocks to feeling the aids of bone broth: the time to make it at home and the disbursement to purchase it pre-packaged.  

The protein in this add-on is 20 grams of protein per serving. In addition, catch all the same profits of a household broth, but it’s also just as bearable for ingestion and adaptable in so many formulae.

This item for consumption instigates as a true bone broth fluid, but then it's dry and made into a resolute powder of the uppermost quality with an astonishing taste as well. You get the same profits as home-produced bone broth, but in a powder makes it far more useful so you can use it with almost everything. It provides you with 20 grams of power building protein, which is abundant for building slender muscle mass and growing metabolic rate.

Sinews, ligaments, and bones of free range and spontaneously fed chickens are rumbled. Then the broth is dried out at a little heat and twisted into the bone broth protein powder.

This item for consumption should not be mixed up with bouillon cut into cubes, which are packed with false additives and sodium.

 The primary source is:        

Early Nutrition habits chicken bones, then again not just some chicken bones. They are the US obtained, free variety and carbon-based fed. Only the best is used for this protein type.

Below is a list of amino acids that are most plentiful in this protein:

1.       Glycine

2.       Proline

3.       Hydroxyproline

Benefits and Effects

1.       Assists with Joint Fitness

2.       Helps with Skin, Muscle, and Ingestion

3.       May Help Lessen Wrinkles & Aging

4.       Supports Resistant Function

5.       Stimulates Healthy Forty winks

6.       Maintains a Healthy Frame of mind

7.       Lifts Your Liveliness

8.       Improves Metabolic rate

9.       Combination in Protein Shakes

10.    It contains 20 Grams of Protein Content

11.    Paleo Responsive

12.    Merely 85 Calories

The findings on Bone Broth Protein

1.       Gelatin is significant for repairing gut lining and combating food sensitivities

2.       Helps cover openings in the gut lining

3.       Increased contamination

4.       Reliefs from connective tissue and strong skin

This is the faultless protein and superfood for any extraordinary routine sportsperson. This is why most individuals consume this product. Like the athletes and executives also TV personalities and Paleo and non-Paleo lifestyle.

 The suggested way of using this product is to blend one level scoop (contained within) in 12 ounces of H2O, squash or in a smoothie or protein shake one or more intervals per diurnal. Inordinate with almond, cashew or coconut milk or added to your preferred recipe. Could be appreciated warm or cold. 

For the reason that Bone Broth Protein Unadulterated is mild discerning and unsweetened, it is adaptable enough to blend it with any warm or icy beverage you select. With its savory flavor, Bone Broth Pure is obvious totaling to soups, stews, and crockpots, but also effortlessly blends with smoothies, pancakes or just warm water.

As a result, an excellent powder comes with the same profits as the broth made at home, but it’s also just as valuable for ingestion and even more useful in so a lot of recipes. This kind of protein is a dietetic supplement hat assertion to offer you the health reimbursements of bone broth and protein, all in a fitting powder. This powder can be mixed with any liquid of your choice. On the other hand, this allows the broth to be prepared for a shorter time to help preserve its nutrients. But when it cools for a longer time its nutrients will be lost, so the best way is for it to cook for a short time. The broth is then perched at a very minimum temperature and strenuous into this powder. Since bone broth protein is purely concentrated bone broth, all of its protein comes directly from the broth and no other foundations for example whey, soy or egg. A lot of bone broth protein supplements on the marketplace are prepared with chicken bone broth, but there are substitutes made with broth from grass-fed beef bones. In summary, it claims to give the health benefits of bone broth and protein in powder substance. On the other hand, it is key to note that there are no logical studies on the health sound effects of bone broth and bone broth protein. As an alternative, people point its benefits to the well-known benefits of some of its nutrients, which are chondroitin, glucosamine, glycine, glutamine, proline and hyaluronic acid.

Bone broth protein is known to help with:

Weight loss: It is little in calories and high in protein, which possibly will boost your metabolism, decrease your appetite and aid you burn more calories.

Appetite clampdown: The high protein gratified of this type of protein may decrease your desire for food. Eating more protein may decrease hunger hormones like ghrelin and intensify fullness hormones: PYY and GLP-1

Abridged joint ache: It is rich in chondroitin and glucosamine, which may perhaps help shrink joint pain for folks with osteoarthritis.

Reduce skin from getting old: Itcomprisesproline and hyaluronic acid, which have been revealed to reduce the harms of skin aging.

A reduced amount of swelling: The glycine and glutamine in bone broth might have anti-inflammatory effects like overpowering the provocative hormones IL-6 and TNF-α, and destroying free radicals, which harm cells.

It is a suitable way to relish the welfares of bone broth.

A pot of bone broth possibly will take up to 48 hours to prepare, despite the fact a single scoop may be responsible for you with similar aids while saving you time.

However, this protein powder is not for all and sundry.If you would just like a protein extra and are not attentive in bone broth, then its influence is better to purchase an alternative protein enhancement, since bone broth protein is fairly luxurious.For instance, each scoop is more than twice over the cost of the same quantity of the typical protein supplement, such as whey protein. 

Furthermore, this does not comprehend as good a sense of balance of vital amino acids as some of the extra more conventional protein powders.For this aim, it is almost certainly not a good selection if you are taking a protein complement for the drive of attaining muscle; though it can be a good choice for those concerned in the welfares of bone broth.

#bone broth protein

[jimdsmith34]

Recipe: Neua Yang

Source: Flickr

Neua Yang (Charcoal Broiled Beef in a Hot/Sweet Sauce ? Thai)

Yang dishes are the Thai equivalent of barbecue food. The most common is undoubtedly kai yang (chicken) where a chicken is split open, beaten flat, and gripped in a cleft stick to grill over the brazier.

This version – neua yang or barbecued beef – has a more assertive sauce to go with the stronger flavor of the beef. It is best accompanied with a bottle of strong beer, especially when eaten as lunch during a break from working in the paddy fields… At dinner a good Italian red wine is I think the best choice…

And of course if you don’t have a charcoal brazier, or the weather is a shade cooler than here (it’s 38°C [100°F] outside as I type this…) then you could just as easily prepare this dish on a griddle or broil it in the oven (but it *does* taste best if it can absorb the flavor of the charcoal smoke).

For an evening meal I would suggest serving it with a salad such as the yam polamai (that I will post next), and a soup such as tam kha kai (chicken soup with a coconut milk stock).

First prepare a serving platter, lined with lettuce leaves, and decorated with sliced cucumber.

Sauce 1 tablespoon lime juice 1 tablespoon fish sauce 1 tablespoon dark sweet soy sauce 3 tablespoons shallots (purple onions), sliced very thinly 1/2 tablespoon palm sugar (or honey) 1/2 tablespoon prik phom (powdered dried red chiles) 1 tablespoon sliced spring onion/scallion/green onion, including tops 1 teaspoon bai chi (coriander/cilantro leaf), chopped

Combine the ingredients to make the sauce. taste and if required add extra sugar/honey, lime juice and/or prik phom.

NOTE: You can substitute sautéed onion for the shallots if they are unavailable.

Also, remember when using prik phom (and sugar) in sauce preparation that the diners can always add more at the table, but they can’t remove it if you put too much in!

Barbecue half a pound of steak to whatever "doneness" you prefer, then slice into slices an eighth of an inch thick, and then cut the slices into bite sized pieces. Place on the lettuce, and pour the sauce over the steak.

Served as a one-plate dinner, this serves one fairly hungry diner, but with the soup and salad should be adequate for four people.

Accompany with the usual Thai table condiments (prik phom, sugar, and prik dong [red chiles in vinegar]).

Special thanks to – Muoi Khuntilanont.

source http://allofbeer.com/2017/04/09/recipe-neua-yang/ from All of Beer http://allofbeer.blogspot.com/2017/04/recipe-neua-yang.html

[yes-dal456]

7 Ways to Improvise In A Food Desert

“Dr. Hyman, I’m going to my in-laws for the holidays, and they live in a food desert,” a reader recently wrote. “Seriously, they have one grocery store and a McDonald’s. What do I do? I’m going to be there for almost 10 days!”

Trust me when I say we’ve all been there. I’ve traveled to towns where I’ve felt forced to make the most of what is available and the options weren’t very impressive. Sometimes you have to improvise and do the best you can with what you have.

It’s not your fault you can’t find real food in the average American town. The food industry conspires to keep real food off the shelves because it’s simply not as profitable to sell vegetables, fruits and nuts as it is to sell snack cakes, candy bars and chips.

Yet even in those situations, there’s hope.  You can find healthy foods just about anywhere, even if they aren’t as abundant as junk food. You don’t need access to farmers’ markets, gourmet food stores or even health food stores. You can visit your regular grocery store and usually find what you need.

In even the worst situations, I use these seven ways to improvise and make the best possible choices in what seems like the most hopeless food deserts:

Carry healthy food staples. Convenience stores and airport kiosks are invitations to eat junk food. If you’re going to be driving, I recommend taking healthy staples from home like almond butter, nut milk, coconut oil, wild-canned fish, olive oil, nuts and seeds and other nonperishable items. If you’re flying, make room for some of these items in your bags.

Keep a carry-along cooler in your backseat. My favorite secret weapon while road tripping is to stash my favorite emergency kit snacks. I carry dry goods but also fresh foods like celery, carrots, snap peas and radishes – easy finger foods that tend to hold their fresh crunch, especially in the cooler.  Apples, berries, pomegranate seeds, avocados and lemons also fare well on the road. If you want something sweet, carry a 70-percent raw, organic dark chocolate bar to prevent those candy bars from calling your name at the gas station.

Place an order at Thrive Market. Thrive Market is my favorite online market to buy wholesome foods at wholesale prices. Before I travel, I place an order for all of my favorite healthy foods and snacks to bring along. They carry all of my favorite guilt-free snacks and staples. If online shopping feels easier (it sure does for me!), you can sign up here. If you can, have your order delivered to your destination as a “hostess gift” – that way you are contributing healthy snacks and thanking your hosts for their hospitality at the same time!

Locate the closest grocery and or health food stores. Search these out as soon as you arrive to your location. Make a shopping list before you hit the grocery store to save you from wandering the aisles aimlessly and buying junk food impulsively. Stick to the store’s periphery, or more specifically, the produce section, which has most of what you’re looking for. After all, whole, fresh foods are stocked on the outside walls, not the inside shelves.  If purchasing beef or meat, choose grass-fed, hormone-free or organic whenever possible.

Load up on essentials. If you aren’t able to travel with these, pick them up once you’ve arrived at your destination. Mine include extra-virgin olive oil, coconut oil, nuts and seeds, nut milks, coconut milk, olives, apple cider vinegar or balsamic vinegar, sea salt, black pepper, and any other spices you might need.

Eat out smartly. If your family wants to eat out, research local restaurants online and suggest a few options that work for you. Most people are happy when someone else makes the decision, and choosing puts you in the driver’s seat to find healthy options. Most places have online menus. Look for those with high-quality foods like grass-fed beef, wild-caught fish and organic produce. Restaurants usually have side dishes like steamed veggies or sweet potatoes. Likewise, almost any restaurant can make a grilled fish or chicken dish with a large plate of vegetables steamed or sautéed in olive oil. Anything glazed, breaded or drowning in a sugary sauce should be a red flag to stay away. If your entrée is served with a gluten grain or starchy carbohydrate, simply ask to substitute with a green vegetable instead. Easy and done!

Connect with your family in the kitchen. Rather than go out, use the holidays as an opportunity for you to connect with your family in the kitchen. Introduce your loves ones to new, healthy recipes you’ve been enjoying. That way, you can control the ingredients and types of foods you’ll be having.

If you’re looking for a little kitchen inspiration, my new Eat Fat, Get Thin Cookbook is filled with over 175 delicious healthy and mouth-watering recipes, including plenty of dishes you can make for the holidays.

I want to hear from you. What are ways you manage to eat healthy while on the road?  Comment on my Facebook page, and if you liked these recommendations please share with your friends and family on Facebook and Twitter. And as always, please submit your questions to drhyman.com.

Wishing you health and happiness, Mark Hyman, MD

-- This feed and its contents are the property of The Huffington Post, and use is subject to our terms. It may be used for personal consumption, but may not be distributed on a website.

from http://ift.tt/2i7hZ5s from Blogger http://ift.tt/2iMROle

#http://www.topwaytohappy.tk/2017/01/7-ways-to-improvise-in-food-desert.html

[imreviewblog]

7 Ways to Improvise In A Food Desert

“Dr. Hyman, I’m going to my in-laws for the holidays, and they live in a food desert,” a reader recently wrote. “Seriously, they have one grocery store and a McDonald’s. What do I do? I’m going to be there for almost 10 days!”

Trust me when I say we’ve all been there. I’ve traveled to towns where I’ve felt forced to make the most of what is available and the options weren’t very impressive. Sometimes you have to improvise and do the best you can with what you have.

It’s not your fault you can’t find real food in the average American town. The food industry conspires to keep real food off the shelves because it’s simply not as profitable to sell vegetables, fruits and nuts as it is to sell snack cakes, candy bars and chips.

Yet even in those situations, there’s hope.  You can find healthy foods just about anywhere, even if they aren’t as abundant as junk food. You don’t need access to farmers’ markets, gourmet food stores or even health food stores. You can visit your regular grocery store and usually find what you need.

In even the worst situations, I use these seven ways to improvise and make the best possible choices in what seems like the most hopeless food deserts:

Carry healthy food staples. Convenience stores and airport kiosks are invitations to eat junk food. If you’re going to be driving, I recommend taking healthy staples from home like almond butter, nut milk, coconut oil, wild-canned fish, olive oil, nuts and seeds and other nonperishable items. If you’re flying, make room for some of these items in your bags.

Keep a carry-along cooler in your backseat. My favorite secret weapon while road tripping is to stash my favorite emergency kit snacks. I carry dry goods but also fresh foods like celery, carrots, snap peas and radishes – easy finger foods that tend to hold their fresh crunch, especially in the cooler.  Apples, berries, pomegranate seeds, avocados and lemons also fare well on the road. If you want something sweet, carry a 70-percent raw, organic dark chocolate bar to prevent those candy bars from calling your name at the gas station.

Place an order at Thrive Market. Thrive Market is my favorite online market to buy wholesome foods at wholesale prices. Before I travel, I place an order for all of my favorite healthy foods and snacks to bring along. They carry all of my favorite guilt-free snacks and staples. If online shopping feels easier (it sure does for me!), you can sign up here. If you can, have your order delivered to your destination as a “hostess gift” – that way you are contributing healthy snacks and thanking your hosts for their hospitality at the same time!

Locate the closest grocery and or health food stores. Search these out as soon as you arrive to your location. Make a shopping list before you hit the grocery store to save you from wandering the aisles aimlessly and buying junk food impulsively. Stick to the store’s periphery, or more specifically, the produce section, which has most of what you’re looking for. After all, whole, fresh foods are stocked on the outside walls, not the inside shelves.  If purchasing beef or meat, choose grass-fed, hormone-free or organic whenever possible.

Load up on essentials. If you aren’t able to travel with these, pick them up once you’ve arrived at your destination. Mine include extra-virgin olive oil, coconut oil, nuts and seeds, nut milks, coconut milk, olives, apple cider vinegar or balsamic vinegar, sea salt, black pepper, and any other spices you might need.

Eat out smartly. If your family wants to eat out, research local restaurants online and suggest a few options that work for you. Most people are happy when someone else makes the decision, and choosing puts you in the driver’s seat to find healthy options. Most places have online menus. Look for those with high-quality foods like grass-fed beef, wild-caught fish and organic produce. Restaurants usually have side dishes like steamed veggies or sweet potatoes. Likewise, almost any restaurant can make a grilled fish or chicken dish with a large plate of vegetables steamed or sautéed in olive oil. Anything glazed, breaded or drowning in a sugary sauce should be a red flag to stay away. If your entrée is served with a gluten grain or starchy carbohydrate, simply ask to substitute with a green vegetable instead. Easy and done!

Connect with your family in the kitchen. Rather than go out, use the holidays as an opportunity for you to connect with your family in the kitchen. Introduce your loves ones to new, healthy recipes you’ve been enjoying. That way, you can control the ingredients and types of foods you’ll be having.

If you’re looking for a little kitchen inspiration, my new Eat Fat, Get Thin Cookbook is filled with over 175 delicious healthy and mouth-watering recipes, including plenty of dishes you can make for the holidays.

I want to hear from you. What are ways you manage to eat healthy while on the road?  Comment on my Facebook page, and if you liked these recommendations please share with your friends and family on Facebook and Twitter. And as always, please submit your questions to drhyman.com.

Wishing you health and happiness, Mark Hyman, MD

-- This feed and its contents are the property of The Huffington Post, and use is subject to our terms. It may be used for personal consumption, but may not be distributed on a website.

from Healthy Living - The Huffington Post http://huff.to/2iwBw26

#Healthy Living - The Huffington Post

[samanthasroberts]

Recipe: Neua Yang

Source: Flickr

Neua Yang (Charcoal Broiled Beef in a Hot/Sweet Sauce ? Thai)

Yang dishes are the Thai equivalent of barbecue food. The most common is undoubtedly kai yang (chicken) where a chicken is split open, beaten flat, and gripped in a cleft stick to grill over the brazier.

This version – neua yang or barbecued beef – has a more assertive sauce to go with the stronger flavor of the beef. It is best accompanied with a bottle of strong beer, especially when eaten as lunch during a break from working in the paddy fields… At dinner a good Italian red wine is I think the best choice…

And of course if you don’t have a charcoal brazier, or the weather is a shade cooler than here (it’s 38°C [100°F] outside as I type this…) then you could just as easily prepare this dish on a griddle or broil it in the oven (but it *does* taste best if it can absorb the flavor of the charcoal smoke).

For an evening meal I would suggest serving it with a salad such as the yam polamai (that I will post next), and a soup such as tam kha kai (chicken soup with a coconut milk stock).

First prepare a serving platter, lined with lettuce leaves, and decorated with sliced cucumber.

Sauce 1 tablespoon lime juice 1 tablespoon fish sauce 1 tablespoon dark sweet soy sauce 3 tablespoons shallots (purple onions), sliced very thinly 1/2 tablespoon palm sugar (or honey) 1/2 tablespoon prik phom (powdered dried red chiles) 1 tablespoon sliced spring onion/scallion/green onion, including tops 1 teaspoon bai chi (coriander/cilantro leaf), chopped

Combine the ingredients to make the sauce. taste and if required add extra sugar/honey, lime juice and/or prik phom.

NOTE: You can substitute sautéed onion for the shallots if they are unavailable.

Also, remember when using prik phom (and sugar) in sauce preparation that the diners can always add more at the table, but they can’t remove it if you put too much in!

Barbecue half a pound of steak to whatever "doneness" you prefer, then slice into slices an eighth of an inch thick, and then cut the slices into bite sized pieces. Place on the lettuce, and pour the sauce over the steak.

Served as a one-plate dinner, this serves one fairly hungry diner, but with the soup and salad should be adequate for four people.

Accompany with the usual Thai table condiments (prik phom, sugar, and prik dong [red chiles in vinegar]).

Special thanks to – Muoi Khuntilanont.

Source: http://allofbeer.com/2017/04/09/recipe-neua-yang/

from All of Beer https://allofbeer.wordpress.com/2017/04/09/recipe-neua-yang/

[adambstingus]

Recipe: Neua Yang

Source: Flickr

Neua Yang (Charcoal Broiled Beef in a Hot/Sweet Sauce ? Thai)

Yang dishes are the Thai equivalent of barbecue food. The most common is undoubtedly kai yang (chicken) where a chicken is split open, beaten flat, and gripped in a cleft stick to grill over the brazier.

This version – neua yang or barbecued beef – has a more assertive sauce to go with the stronger flavor of the beef. It is best accompanied with a bottle of strong beer, especially when eaten as lunch during a break from working in the paddy fields… At dinner a good Italian red wine is I think the best choice…

And of course if you don’t have a charcoal brazier, or the weather is a shade cooler than here (it’s 38°C [100°F] outside as I type this…) then you could just as easily prepare this dish on a griddle or broil it in the oven (but it *does* taste best if it can absorb the flavor of the charcoal smoke).

For an evening meal I would suggest serving it with a salad such as the yam polamai (that I will post next), and a soup such as tam kha kai (chicken soup with a coconut milk stock).

First prepare a serving platter, lined with lettuce leaves, and decorated with sliced cucumber.

Sauce 1 tablespoon lime juice 1 tablespoon fish sauce 1 tablespoon dark sweet soy sauce 3 tablespoons shallots (purple onions), sliced very thinly ½ tablespoon palm sugar (or honey) ½ tablespoon prik phom (powdered dried red chiles) 1 tablespoon sliced spring onion/scallion/green onion, including tops 1 teaspoon bai chi (coriander/cilantro leaf), chopped

Combine the ingredients to make the sauce. taste and if required add extra sugar/honey, lime juice and/or prik phom.

NOTE: You can substitute sautéed onion for the shallots if they are unavailable.

Also, remember when using prik phom (and sugar) in sauce preparation that the diners can always add more at the table, but they can’t remove it if you put too much in!

Barbecue half a pound of steak to whatever “doneness” you prefer, then slice into slices an eighth of an inch thick, and then cut the slices into bite sized pieces. Place on the lettuce, and pour the sauce over the steak.

Served as a one-plate dinner, this serves one fairly hungry diner, but with the soup and salad should be adequate for four people.

Accompany with the usual Thai table condiments (prik phom, sugar, and prik dong [red chiles in vinegar]).

Special thanks to – Muoi Khuntilanont.

from All Of Beer http://allofbeer.com/2017/04/09/recipe-neua-yang/ from All of Beer https://allofbeercom.tumblr.com/post/159387271632

[allofbeercom]

Recipe: Neua Yang

Source: Flickr

Neua Yang (Charcoal Broiled Beef in a Hot/Sweet Sauce ? Thai)

Yang dishes are the Thai equivalent of barbecue food. The most common is undoubtedly kai yang (chicken) where a chicken is split open, beaten flat, and gripped in a cleft stick to grill over the brazier.

This version – neua yang or barbecued beef – has a more assertive sauce to go with the stronger flavor of the beef. It is best accompanied with a bottle of strong beer, especially when eaten as lunch during a break from working in the paddy fields… At dinner a good Italian red wine is I think the best choice…

And of course if you don’t have a charcoal brazier, or the weather is a shade cooler than here (it’s 38°C [100°F] outside as I type this…) then you could just as easily prepare this dish on a griddle or broil it in the oven (but it *does* taste best if it can absorb the flavor of the charcoal smoke).

For an evening meal I would suggest serving it with a salad such as the yam polamai (that I will post next), and a soup such as tam kha kai (chicken soup with a coconut milk stock).

First prepare a serving platter, lined with lettuce leaves, and decorated with sliced cucumber.

Sauce 1 tablespoon lime juice 1 tablespoon fish sauce 1 tablespoon dark sweet soy sauce 3 tablespoons shallots (purple onions), sliced very thinly 1/2 tablespoon palm sugar (or honey) 1/2 tablespoon prik phom (powdered dried red chiles) 1 tablespoon sliced spring onion/scallion/green onion, including tops 1 teaspoon bai chi (coriander/cilantro leaf), chopped

Combine the ingredients to make the sauce. taste and if required add extra sugar/honey, lime juice and/or prik phom.

NOTE: You can substitute sautéed onion for the shallots if they are unavailable.

Also, remember when using prik phom (and sugar) in sauce preparation that the diners can always add more at the table, but they can’t remove it if you put too much in!

Barbecue half a pound of steak to whatever "doneness" you prefer, then slice into slices an eighth of an inch thick, and then cut the slices into bite sized pieces. Place on the lettuce, and pour the sauce over the steak.

Served as a one-plate dinner, this serves one fairly hungry diner, but with the soup and salad should be adequate for four people.

Accompany with the usual Thai table condiments (prik phom, sugar, and prik dong [red chiles in vinegar]).

Special thanks to – Muoi Khuntilanont.

from All Of Beer http://allofbeer.com/2017/04/09/recipe-neua-yang/