How to Make Creamy Sunflower Seed Butter

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Sunflower Seed Butter Recipe

Before we had our toddler son, I used to make a lot of homemade pantry staples. Yogurt? Check. Bread? Check. Nut butter? Check. These days, though, because time is tight, many of our homemade staples have been replaced with good store-bought versions.

But I’m still making my nut and seed butter! It’s so quick and simple—and I like that you can control exactly what’s in it.

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Type 2 Diabetes and Healthy Eating – Four Healthy Sources Of Fiber



If you have been given a diagnosis of Type 2 diabetes, or you are someone who is taking steps not to become a diabetic, it is crucial you include a healthy amount of dietary fiber in your eating plan.

Fiber will not raise your blood sugar and will help control blood sugar spikes. Dietary fiber is classified as being soluble or insoluble: it depends on whether the fiber dissolves in water. We need to take in both of these kinds which are found in many foods.

Fiber naturally occurs in…

  • fruits,
  • vegetables,
  • grains, and
  • beans.

Insoluble fiber helps…

  • prevent constipation,
  • remove toxic waste from your colon, and
  • helps balance the pH in your intestines.

Soluble protein helps…

  • prevent blood sugar spikes after eating, so you will not overeat, and
  • maintain a healthy ratio of cholesterol, therefore, reducing the risk of heart disease.

Many people know vegetables are good sources of fiber. Here are some healthy sources to be on the lookout for…

1. Beans. Beans are a vegetable you will want to consider adding to your diet plan. Beans can be consumed on their own as a side dish or added to another meal such as in soups, stews, or chili.

With so many different varieties available, you are sure to find one you will like.

Fiber content per one cup serving: 15 grams.

2. Blackberries. Blackberries are another tasty food if you want to boost your total dietary fiber intake. They are also quite low in calories, so are suitable for those who are planning to lower their calorie count. Blackberries are also loaded with antioxidants, so offer many health benefits.

You will find them easy to eat on their own or add them to smoothies, over yogurt, or a bowl of cereal.

Fiber content per one cup serving: 7.6 grams

3. Barley. If you eat brown rice on the side of your meals, now might be the time to consider changing to barley instead. Barley is a fantastic grain to have and is much higher in fiber than brown rice.

It also presents a heartier, nuttier flavor, something many people prefer. If you think barley is only for beef barley soup, think again. There are many delicious ways to serve this grain.

Fiber content per one cup serving: 6 grams

4. Oatmeal. There is no better way to start your day than with a bowl of hearty oatmeal. Oatmeal is virtually sugar-free, so proves to be an excellent grain for keeping your blood sugar levels in check.

You will also receive a reasonable amount of food for the number of calories found in oatmeal, so this makes it a fantastic option for those who are on a reduced calorie eating plan.

Fiber content per one cup serving: 4 grams

It is essential to get your fiber from different sources such as vegetables, fruits, nuts, seeds, beans, and grains.





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Source by Beverleigh H Piepers

Nut-Free “Peanut Butter” Chocolate Chip Cookies

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Sunflower Butter Chocolate Chip Cookies

Birthdays and holidays in the daycare classroom involve some culinary creativity. Most schools are nut-free these days, and a lot of our son’s friends also have egg allergies or gluten sensitivities.

So recently I decided to develop a recipe for chocolate chip cookies that everyone could eat.

My secret ingredient? Sunflower butter! It imparts a nutty flavor similar to peanut butter, but is much more allergy-friendly.

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12 Easy Skillet Chicken Dinners

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12 Skillet Chicken Dinners

There never seem to be enough chicken recipes, am I right?

Here, we’ve put together some of our favorites for your weeknight (or weekend!) inspiration. They all have an eye toward expedience and efficiency, and are easily made in one skillet.

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Moo Goo Gai Pan (Chinese Chicken and Mushroom Stir Fry)

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Moo Goo Gai Pan Chicken

I spent most of my time in culinary school perpetually hungry (ironically). Like most college students, I was living on pennies and most of my meals came from our “Production 201” class—a course in which we prepared food for mass consumption.

On the rare occasion when I had a few bucks to spare, I would indulge in Chinese takeout. Moo Goo Gai Pan — Chinese Chicken and Mushroom Stir Fry — was my go-to meal.

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Introducing the Dietary Cure For Acne



If you are looking for the dietary cure for acne, you must be prepared to note a lot of technicalities that go into the formation of the acne scars in our body. Diet plays an instrumental effect in our body. This is why you need to alter your diet in order to stay fit and healthy naturally. It is important in this context to remember that diet is just one of the main components in acne cure. It is not the end however. Studies that were performed in the late 60s and 70s, believed that acne is caused by poor diet, but those principles have been rendered obsolete by recent research.

Diet Influences Acne Breakout

Diet often gives rise to problems in the blood sugar. The swinging of blood sugar levels results in a hormonal reaction it can stir number of reactions such as: enhanced production of sebum, and tears of dead skin cells or more dead skin cells. In other words, dietary irregularities may give rise to blocked pores. Blood sugar may be caused by the consumption of too much fat.

Once you consume a meal that has high amounts of fat, the insulin receptors in the cells are blocked thereby gains insulin resistance. Foods that have high a glycemic index lead to a sharp rise in the levels of sugar in the blood. Moreover, consuming more calories than are required by the body also leads to sugar increases.

The other cause of acne breakouts is inflammation. Too much of inflammation weakens the immunity power of individuals and causes bacteria to influence the skin. Inflammation may be caused by food allergies, free radicals and toxins and chemicals present in foods. Carbohydrates are also said to lead to acne.

The Dietary Cure for Acne

You can always cure acne by regulating your diet. Curing the body of acne with a regular diet is something that you should take care about. This method has 2 purposes: maintaining the stable levels of sugar in the blood, and reduction of inflammation. You can maintain adequate blood sugar levels by taking foods that are low in fat and high in fiber. The high fiber foods slow down the rate of absorption of sugar and helps balance the levels of blood sugar. This is why, fruits that contain fiber are considered as the dietary cure for acne because they do not lead to sudden leaps in your blood sugar levels.

Reduce Inflation

Go for the anti-inflammatory foods and take in lots of antioxidants. Antioxidants are used by the body for combating the free radicals. With the body being devoid of antioxidants, less of inflammation is triggered. The best foods to consume include vegetables and fruits. Foods that have high levels of Omega 3 fatty acids and other essential components are highly recommended as they fight inflammation and the free radicals. The good foods in this category include flax seeds, and fatty fishes like salmon.

Diet Rules for Acne Cure

• Eat whole foods naturally. These combine fruits and vegetables.
• Do not go for processed foods which have high chemicals, but low nutrition and fiber.
• Keep the oils low.

These are some of the rules that will help reduce the incidence of acne. You can even get rid of dietary complications. Diet is not the final solution of treating acne. It is part of the overall condition of acne cure.





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Source by Oliver P. Muller

Mushroom Toast with Fried Egg

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Mushrooms on toast with egg

All you have to say is “eggs and toast” and I’m on board.

Add a mound of sautéed mushrooms on top, and now the dish looks and tastes like something more elaborate. It’s just eggs and toast, but the mushrooms elevate it. Instead of an everyday breakfast, suddenly it’s a brunch dish, a quick supper, or part of a menu for guests.

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High Fiber Cereal – A Good Habit



Simply put, it’s a lot quicker and easier to make a bowl of cereal than it is to make a big, sit-down breakfast. In addition to being more convenient, cereals offer a person a healthy breakfast choice, since most cereals are high in fiber. While the primary ingredient in hot and cold cereals alike is some form of grain – whether it is wheat, rice, oats, or barley – some cereals have more fiber content than others.

Cold Breakfast Cereals Not All Good

When looking for a high fiber cereal, avoid cold breakfast cereals that are made with refined flour or grains, as most of the nutrients and fiber has been already removed. When choosing a cold cereal, the best way to make a good choice is to choose a cereal with very simple ingredients. Bran and wheat flakes, rice puffs, shredded wheat, and oat rings are simple yet tasty and can be enhanced by adding fresh fruit. Kid’s cereals are to be avoided, since they often contain high amounts of refined sugar, food coloring, and preservatives. And, while many of them boast high levels of necessary vitamins and minerals, they tend to be lower in fiber content than simpler cold cereals.

Hot Breakfast Cereals The Ultimate

Many people prefer hot cereals in the morning, especially if they live in a region that has a cold winter. A great high fiber choice for hot cereal is oatmeal. The “old-fashioned” type of oatmeal, like the cold cereals mentioned above, contains just one simple ingredient: oats.

Obviously, you get a balanced, nutritional meal when you eat this kind of cereal for breakfast. One drawback, however, is that it takes some time to prepare. “Instant” oatmeal is also available on the market and can be prepared in minutes using a microwave. But be sure to check the ingredients list of this kind of oatmeal, as it may contain unwanted preservatives or chemicals.

Including high Fiber Diet cereal in your diet is more than just a fad: many studies by expert health officials have confirmed that consuming an appropriate amount of fiber each day is essential to several bodily functions. In addition to helping one’s digestive system remain regular and healthy, fiber also helps regulate a person’s blood sugar. A balanced, regulated blood sugar level is essential to maintaining a consistent energy level as well as an acceptable body weight. The good news is taking care of your body in this way never tasted so good – high fiber cereals are usually very filling and delicious as well.





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Source by Joseph Keresy

Meal Plan for April Week 3

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Meal Plan for April Week 3

This month, Summer Miller is back, sharing her meal plans for April. Summer is a mom, a full-time food writer, and also helps test the fabulous recipes we bring you every week at Simply Recipes.

Here we are squarely in the latter half of April and ready to celebrate the best of spring.

We don’t think much about it anymore, but eggs are actually seasonal. Chickens are photosensitive, which means they lay more eggs as our days grow longer.

It’s also about this time of spring where cool nights followed by warm wet afternoons, and morel mushroom season begins.

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What’s in Season in April?

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What's in Season in April, Seasonal Produce Guide

Welcome Spring, and welcome to month 4 of our Monthly Seasonal Produce Guides!

April is all about spring vegetables—asparagus and artichokes are at their peak, snap peas begin to make an appearance, as well as young carrots with their fern-like carrot tops, and fava beans. Spring garlic, spring onions, leeks and fennel are thriving, as are the first spring radishes.

Winter citrus are fading, and while we are seeing some early strawberries, the “fruit” of April isn’t really a fruit, but a vegetable that acts like one—rhubarb. Perfect for pies and cobblers.

What’s in season in April?

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