#Barley Candy And Chicken Bones

[hfjrecipes]

What is a vegan diet? A comprehensive beginner's guide

A vegan diet is a type of plant-based diet that excludes all animal products such as meat, dairy, eggs, and honey. People who follow a vegan diet often do so for ethical, environmental, or health reasons. In addition to avoiding animal products, a vegan diet typically includes a variety of fruits, vegetables, grains, legumes, nuts, and seeds. It is important for vegans to ensure that they are getting all the necessary nutrients by incorporating a variety of foods and, in some cases, taking supplements such as vitamin B12. Vegan diets can help you lose weight A vegan diet can be effective for weight loss, but it is not a guaranteed method for everyone. Vegan diets are often lower in calories and fat than diets that include animal products, which can make it easier to create a calorie deficit and lose weight. Additionally, a vegan diet often includes more whole foods such as fruits, vegetables, and whole grains, which can help increase feelings of fullness and reduce overall calorie intake. However, it is still important to consume a balanced and varied vegan diet that provides all the necessary nutrients. Eating a lot of processed vegan foods such as vegan burgers, vegan cheese, and vegan ice cream can be high in calories and fat, and may not lead to weight loss. Furthermore, the effectiveness of a vegan diet for weight loss may also depend on individual factors such as age, gender, activity level, and underlying health conditions. Therefore, it is always recommended to consult a healthcare professional or registered dietitian before making any significant changes to your diet or lifestyle. Foods to eat A vegan diet can include a wide variety of foods. Here are some examples of foods to eat on a vegan diet: - Fruits: Apples, bananas, oranges, berries, grapes, etc. - Vegetables: Leafy greens, broccoli, cauliflower, carrots, peppers, etc. - Legumes: Lentils, chickpeas, black beans, kidney beans, etc. - Whole grains: Brown rice, quinoa, oats, barley, etc. - Nuts and seeds: Almonds, cashews, chia seeds, flax seeds, etc. - Soy products: Tofu, tempeh, soy milk, etc. - Non-dairy milk: Almond milk, oat milk, soy milk, etc. - Plant-based protein sources: Seitan, pea protein, hemp protein, etc. - Healthy fats: Avocado, nuts, seeds, olive oil, etc. - Vegan snacks: Hummus, vegetable sticks, popcorn, fruit, etc. It is important to consume a variety of foods to ensure that you are meeting all your nutrient needs. Additionally, you may need to supplement with certain vitamins and minerals such as vitamin B12, vitamin D, and calcium. Consulting a registered dietitian can help you plan a balanced and nutritious vegan diet. Foods to avoid On a vegan diet, you will need to avoid all animal-derived foods. Here are some examples of foods to avoid: - Meat: Beef, chicken, fish, etc. - Dairy products: Milk, cheese, butter, yogurt, etc. - Eggs: Including baked goods or other foods that contain eggs. - Honey: Since it is produced by bees. - Gelatin: A protein made from animal collagen, often found in gummy candies and marshmallows. - Some types of sugar: Some types of sugar are processed with bone char, which is made from animal bones. It's important to read labels carefully to avoid animal-derived ingredients that may be hiding in foods you might not expect, such as baked goods, sauces, and dressings. Additionally, some processed foods may contain animal-derived additives, so it's important to choose whole, minimally processed foods whenever possible. Overall, it is important to ensure that you are consuming a varied and balanced vegan diet that provides all the necessary nutrients. Consulting with a registered dietitian can help you plan a healthy and satisfying vegan diet. Different types of vegan diets There are several different types of vegan diets, each with its own unique characteristics. Here are a few examples: - Whole-food vegan diet: This diet focuses on whole, unprocessed plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. - Raw vegan diet: A raw vegan diet consists of mostly or entirely raw foods that have not been cooked above a certain temperature (usually around 118°F/48°C). This diet often includes fruits, vegetables, nuts, and seeds, as well as sprouted grains and legumes. - Junk food vegan diet: This diet includes highly processed, vegan-friendly foods such as vegan burgers, fries, and pizza. While these foods may be vegan, they are often high in calories, fat, and sodium, and may not provide all the necessary nutrients. - High-carb vegan diet: This diet focuses on high-carbohydrate plant-based foods such as fruits, grains, and starchy vegetables. It may include some processed foods such as pasta, bread, and rice. - Gluten-free vegan diet: This diet excludes all foods that contain gluten, a protein found in wheat, barley, and rye, as well as all animal products. It may include naturally gluten-free foods such as fruits, vegetables, and nuts, as well as gluten-free grains like quinoa and brown rice. It is important to note that regardless of the type of vegan diet you choose, it is important to ensure that you are getting all the necessary nutrients to support your health. Consulting with a registered dietitian can help you plan a balanced and nutritious vegan diet that meets your individual needs. Vegan diet health benefits A well-planned vegan diet can provide a range of health benefits. Here are some examples: - Reduced risk of chronic diseases: Research suggests that a vegan diet may help reduce the risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer. This may be due in part to the high intake of plant-based foods that are rich in fiber, antioxidants, and other beneficial nutrients. - Improved heart health: Studies have shown that a vegan diet may help improve heart health by lowering blood pressure, reducing cholesterol levels, and decreasing the risk of heart disease. - Weight management: A vegan diet may be helpful for weight management due to the lower calorie density of plant-based foods and the increased intake of fiber, which helps promote feelings of fullness and reduce overall calorie intake. - Improved digestion: A vegan diet that includes plenty of whole, plant-based foods may be beneficial for digestive health by promoting regular bowel movements and providing beneficial nutrients for gut health. - Improved overall nutrient intake: While it is important to pay attention to nutrient intake on a vegan diet, a well-planned vegan diet can provide all the necessary nutrients, including protein, iron, calcium, and vitamin B12. Additionally, a vegan diet is often rich in vitamins, minerals, and antioxidants due to the high intake of plant-based foods. It is important to note that the benefits of a vegan diet may vary depending on individual factors such as age, gender, activity level, and underlying health conditions. Consulting with a registered dietitian can help you plan a balanced and nutritious vegan diet that meets your individual needs.

Risks and how to minimize them While a well-planned vegan diet can provide many health benefits, there are also some risks associated with this way of eating. Here are a few potential risks and how to minimize them: - Nutrient deficiencies: A vegan diet can be low in certain nutrients that are abundant in animal-derived foods, such as vitamin B12, iron, calcium, and omega-3 fatty acids. To minimize the risk of nutrient deficiencies, it is important to eat a varied and balanced vegan diet that includes a range of nutrient-rich plant-based foods. For example, vegans can obtain vitamin B12 from fortified foods or supplements, iron from legumes, nuts, and seeds, calcium from fortified plant milks or leafy greens, and omega-3 fatty acids from flaxseeds, chia seeds, or supplements. - Protein intake: It is important to consume enough protein on a vegan diet to support optimal health. Good sources of plant-based protein include legumes, nuts, seeds, and whole grains. To ensure adequate protein intake, it may be helpful to track protein intake using an app or consult with a registered dietitian. - Food allergies and intolerances: Vegan diets may include many allergens, such as nuts, soy, and wheat. It is important to identify and avoid allergens or intolerances to prevent adverse reactions. - Food safety: Consuming a diet high in raw fruits and vegetables can increase the risk of foodborne illness. It is important to wash all produce thoroughly and store food properly to minimize the risk of foodborne illness. - Disordered eating: Veganism can be used as a cover for disordered eating patterns. It is important to maintain a healthy relationship with food and avoid restrictive eating patterns. To minimize these risks, it is important to consume a varied and balanced vegan diet that meets your individual nutrient needs. Consulting with a registered dietitian can help you plan a healthy and balanced vegan diet. Additionally, regular health check-ups and blood tests can help identify any nutrient deficiencies or other health concerns. Beginners Tips for Following a Vegan Diet If you are interested in following a vegan diet, here are some tips to help you get started: - Educate yourself: Learn about what a vegan diet entails and what foods are included and excluded. Research vegan recipes, nutrition, and meal planning to help you feel more confident about your new way of eating. - Start slow: Transitioning to a vegan diet can take time. Consider making small changes to your diet, such as replacing one meal a day with a plant-based option or swapping dairy milk for a plant-based alternative. - Plan your meals: Planning your meals ahead of time can help ensure that you are consuming a balanced and varied vegan diet. Consider using a meal planning app or working with a registered dietitian to help you plan your meals. - Experiment with new foods: Veganism offers a wide variety of plant-based foods that you may not have tried before. Experiment with new foods such as tofu, tempeh, quinoa, or lentils to add variety to your diet. - Read labels: Many processed foods, such as packaged snacks, may contain animal products. Read labels carefully to ensure that the foods you consume are vegan-friendly. - Consider supplements: Some nutrients, such as vitamin B12 and omega-3 fatty acids, may be more difficult to obtain on a vegan diet. Consider taking supplements or eating fortified foods to ensure that you are meeting your nutrient needs. - Seek support: Joining a vegan community or finding a vegan buddy can help provide support and encouragement as you transition to a vegan diet. - Stay positive: Remember that transitioning to a vegan diet is a journey, and it's okay to make mistakes or slip up. Stay positive and focus on the benefits of a vegan lifestyle. Remember, it is important to consult with a registered dietitian before making any major dietary changes, especially if you have any underlying health conditions or nutrient deficiencies. A dietitian can help you plan a balanced and nutritious vegan diet that meets your individual needs. Common Challenges on a Vegan Diet While a vegan diet can be healthy and beneficial, there are some common challenges that people may face when transitioning to this way of eating. Here are some of the most common challenges and how to address them: - Social pressure: Many people find it challenging to stick to a vegan diet when eating out with friends or attending social gatherings where animal products are commonly served. One way to address this is to research vegan-friendly restaurants and menus ahead of time or offer to bring a vegan dish to share at gatherings. - Nutrient deficiencies: As mentioned earlier, a vegan diet may be low in certain nutrients, such as vitamin B12, iron, calcium, and omega-3 fatty acids. It is important to plan your meals carefully and consider taking supplements to address any nutrient deficiencies. - Cravings: Some people may experience cravings for animal products, especially if they have recently transitioned to a vegan diet. It may be helpful to experiment with different plant-based ingredients and flavors to satisfy these cravings. - Expense: Some vegan products, such as plant-based meats and dairy alternatives, may be more expensive than their animal-based counterparts. However, there are many affordable plant-based options available, such as beans, lentils, and whole grains. - Time and preparation: A vegan diet may require more time and preparation to plan and cook meals, especially if you are not used to cooking with plant-based ingredients. Meal prepping and planning ahead can help minimize the time and effort needed to prepare meals. - Eating out: It may be challenging to find vegan options when eating out at restaurants or fast food establishments. However, many restaurants now offer vegan-friendly options or can modify dishes to accommodate a vegan diet. It may be helpful to research vegan-friendly restaurants and menus ahead of time or ask the server for recommendations. Remember, transitioning to a vegan diet is a journey, and it's okay to make mistakes or slip up. Focus on making gradual and sustainable changes to your diet, and seek support from friends, family, or a registered dietitian if needed. Vegan diets, blood sugar, and type 2 diabetes Research suggests that a well-planned vegan diet can be beneficial for blood sugar control and may reduce the risk of developing type 2 diabetes. Here are some ways in which a vegan diet can help: - Lower intake of saturated and trans fats: A vegan diet is typically low in saturated and trans fats, which can help reduce insulin resistance and improve blood sugar control. - Higher intake of fiber: Plant-based foods are high in fiber, which can help slow down the absorption of glucose into the bloodstream and improve blood sugar control. - Lower intake of animal protein: High intake of animal protein has been linked to an increased risk of type 2 diabetes. A vegan diet eliminates animal protein and may help reduce this risk. - Rich in antioxidants: Plant-based foods are rich in antioxidants, which can help protect against cellular damage and inflammation that contribute to insulin resistance and diabetes. - Lower BMI: A vegan diet may help reduce body weight and BMI, which are risk factors for developing type 2 diabetes. It is important to note that while a vegan diet can be beneficial for blood sugar control and diabetes prevention, it is still important to monitor blood sugar levels and work with a healthcare professional to manage the condition. If you have type 2 diabetes or are at risk of developing the condition, it is important to work with a registered dietitian to ensure that your vegan diet is balanced and meets your individual nutrient needs. Healthy vegan snacks Here are some healthy vegan snacks that you can enjoy: - Fresh fruits: Fruits are a great source of vitamins, minerals, and fiber. You can enjoy fresh fruits like apples, bananas, oranges, berries, and grapes. - Raw vegetables: Vegetables are another great source of nutrients and fiber. You can snack on raw vegetables like carrots, cucumbers, celery, cherry tomatoes, and bell peppers. - Nuts and seeds: Nuts and seeds are a good source of healthy fats, protein, and fiber. You can enjoy nuts like almonds, cashews, and walnuts, and seeds like chia, flax, and pumpkin seeds. - Hummus and veggies: Hummus is a great source of protein and healthy fats. You can dip raw vegetables like carrots, celery, and bell peppers in hummus for a healthy and satisfying snack. - Guacamole and chips: Guacamole is another healthy dip that is rich in healthy fats and fiber. You can dip whole grain chips or raw vegetables in guacamole for a delicious snack. - Roasted chickpeas: Chickpeas are a good source of protein and fiber. You can roast chickpeas in the oven with some spices for a crunchy and satisfying snack. - Energy balls: Energy balls are a healthy and convenient snack that is easy to make. You can make energy balls with ingredients like dates, nuts, and seeds for a tasty and nutritious snack. Remember to choose whole foods that are nutrient-dense and low in added sugars and unhealthy fats. This will help you stay satisfied and energized throughout the day. Why do people go vegan? There are several reasons why people choose to adopt a vegan lifestyle: - Ethical concerns: Many people choose to go vegan because of ethical concerns about animal welfare. They believe that it is wrong to use animals for food, clothing, or other purposes. - Environmental concerns: Some people choose to go vegan because of concerns about the environmental impact of animal agriculture. They believe that animal agriculture contributes to climate change, deforestation, and other environmental problems. - Health reasons: Some people choose to go vegan for health reasons. They believe that a plant-based diet can help reduce the risk of chronic diseases like heart disease, diabetes, and cancer. - Religious or cultural reasons: Some people choose to go vegan because of religious or cultural beliefs that prohibit the consumption of animal products. - Taste preferences: Some people choose to go vegan simply because they prefer the taste of plant-based foods. It's important to note that everyone's reasons for going vegan are personal and can vary widely. Summary In conclusion, the blog post provides a helpful guide for individuals who are considering adopting a vegan lifestyle. By highlighting the benefits and potential risks of a vegan diet, as well as providing practical tips for getting started, the post aims to help readers make informed decisions about their dietary choices. Overall, the post emphasizes that a well-planned vegan diet can be a healthy and sustainable way to eat, but it's important to ensure that nutritional needs are met and potential risks are minimized through proper planning and monitoring. Read the full article

[pruittwrites]

Barley Candy And Chicken Bones

“Barley candy and chicken bones for Christmas, it’s a Canadian tradition.” Zack told an unbelieving Emiko. “In Tokyo we drink barley tea, and eat fried chicken on Christmas.”

This dumbfounded Zack. “What do you eat for dessert, tuna ice cream?” Which he knew she had tried, but didn’t care for.

“It’s a whole lot better than fruit cake I’ll tell you that. Christmas dessert for us is what you call Strawberry Shortcake. Sponge cake shaped like a Christmas tree, with strawberries and whip cream.”

Zack smiled at his college bride. They had dated for six months before he proposed, and had planned a small wedding, with mostly family and a few friends. Through no fault of them, or their family, only friends made it to the wedding.

An emergency landing kept Emiko’s parents from making the ceremony. Thankfully they were all right. Zach’s Mom and Dad were both doctors at the same hospital, and emergency surgeries called them back at the last minute.

The couple had tried to postpone, but each parent insisted that the wedding not be ruined. The wedding was beautiful, and the Zach and Emiko’s friends had photographed and videoed every aspect of the wedding for each set of parents.

Anne and Marty, Aika and Hisashi had both felt horrible about it. So they reached out to the others and came with an idea to make it up to the two young people. They had went on a small honeymoon, putting most of the money towards a future home.

The Hobbs and Ishikawa families promised to give the couple a Christmas trip to anywhere they wanted. Now Zack and Emiko were dreaming of where that would be. They ruled out place by place, as they realized that this was one of those once in a lifetime family memory trips.

Family Memory Trips were what Marty had always called those adventures that Zack and his family talked about years later. Like the time they had went to Colorado to ski. It was the most fun he remembered anyone having with a broken leg.

His Dad had fell off the ski lift the first day, but he did his best to keep everyone else laughing. He didn’t find out til years later that his Dad was in severe pain, but didn’t want to ruin everyone’s trip.

Then there was the time they went camping in September. They didn’t tell the kids, but the reason for that trip were cut backs at the hospital, which eliminated the vacation budget that year. The kids didn’t know the difference.

Emiko listened for awhile, then added her own stories. Her Dad opened his own business when she was 13, and worked a lot of long hours. Still, for her birthday, he closed the shop, and spent the entire day with the family. He didn’t say anything, but her Mom told her he had lost a major client because of this.

Then she talked about the time her Mom had went through major surgery. That Christmas, they expected to be very low key, but her Mom decorated every room in the house. Story after story, they realized the sacrifices their parents had made for them.

“We can’t take the trip we were thinking about a few minutes ago can we?” Zack said, knowing her answer. “No, but we can do something much better.” As she picked up her phone to text her brother.

That night they both talked to their siblings, and worked out a plan. Instead of a major trip to some exotic place, they chose a small bed and breakfast near their home. Hank Crenshaw cut the price he charged Zack’s parents to almost nothing, just enough they hoped, for Marty not to make the connection. They split the remaining cost of the rooms with Sally, Zack’s sister.

Emiko called the local travel agent, and orchestrated her parents booking their tickets through her. Her brothers helped them with the cost for Aika and Hisashi.

Each set of parents didn’t say anything to them, but they were both suspicious. Still, they had promised to do whatever the kids wanted. So the four of them prepared for the Christmas trip.

Each were a little disappointed when the other siblings made excuses to keep their parents from buying their tickets. The two couples arrived a little sad, afraid the whole family wouldn’t be together for Christmas. It was a week before Christmas, but the kids had a plan.

Zack and Emiko knew they were the offspring of mystery lovers and crossword enthusiasts, so they had to give them an ‘aha’ moment without spoiling the entire surprise. So, when they got in the car that had been sent for them from the airport, Emiko’s oldest brother was the driver.

When they got to the hotel, Zack’s sister greeted them from the desk, where the hotel clerk would normally have been. Over the course of the first hour, each child surprised the parents with their presence. This was sure, they reasoned, to throw the four off their guard.

The next few days were a whirlwind of activity. Zack and Emiko had planned different things, but those turned out not to be more monotonous than memorable. It was the unexpected moments that became special.

Marty couldn’t sleep that night because of his acid reflux, so he slipped downstairs to sit in the lobby and look at the decorations. Zack’s sister got her Mother’s looks, but her Father’s stomach. She was popping antacids as she walked down the steps. “Dad, why are you up?”

Seeing the pills in her hand replied. “I didn’t have those. Share with your Father.” Then after a few minutes he pulled out his phone. Sally was disappointed for a minute, afraid the special moment would be ruined by distraction.

“I’m not tweeting, I’m getting your brother and his pre-middle aged stomach out of bed to join us.” It took three rings, but soon he joined them, unshaven and hair out of place, still smiling.

The three of them didn’t go to bed until long after the antacids had kicked in. The only detriment was, breakfast became brunch for everyone the next morning, precautionary meds were the first course. Late nights were one thing, burping up dinner was another.

After this, Aika and Anne decided they were going shopping. The men thought they’d stay back while all the girls attacked the mall. The ladies didn’t think so. For love of their spouses, Hisashi, Genzo, Haruto, Zack, and Tom, Sally’s husband, all went to a mall before Christmas.

These are the men who ordered everything online two months ahead just to avoid this nightmare. They walked into every store, were attentive as the women found nothing to wear, then carried the bags of “nothing” all through the mall.

Coffees, popcorn, and all sorts of sweets were sampled. Pictures were taken with Santa, and yes, they all waited in line for an hour to get the pictures. The men even purchased the ugliest Christmas sweaters they could find. Much to the detriment of each spouse. It was a wonderful afternoon.

That night, Zack surprised them all with a sleigh ride through the snow that he had scheduled. It was ok, but forgettable, until Tom lost his balance getting out of the sleigh, and tumbled into the snow.

That sparked a snowball fight, started by Genzo’s wife, Mina, which turned out to be the highlight of the night. It was another late night, only this time everyone joined in. Soon it was Christmas Day, and everyone gathered for a huge feast, spontaneous holiday karaoke, with very bad, off key, wonderful noise, and gifts.

True to tradition, the parents insisted the kids go first. The four had pooled their resources to give Zack and Emiko got two tickets to Hawaii. The parents had guessed the plan, and planned accordingly.

Not to treat the daughter any differently, Sally and Tom got the European trip they had dreamed about. Aika and Hisashi got their two sons, and daughter-in-laws each a trip. One to Alaska, and the other to Australia.

The last few years had been good to the elder Hobbs and Ishikawa’s businesses. They were able to give their kids what they hadn’t been able to years before. Each had raised good children, and were now able to reward the wonderful adults they had become.

After the money they knew had been spent on this special trip, they didn’t really expect large gifts from the kids. An while they weren’t that expensive, they were very special.

Marty got a banjo from Zack. Though an old one, it was a fairly inexpensive, used one, with one special feature. Zack had found it online, then brought it with him to a local bookstore to get an autograph from a musician that he knew his Dad loved. The banjo player had just wrote a book, which was the reason for Zack’s purchase of the banjo.

He knew his Dad would love an autographed book, but he’d love the autographed banjo more. Zack made sure it was just vintage enough to earn the interest of the musician and author, and he was right. Zach even got a song played by the artist on the banjo, and a video for his Dad.

Marty had tears, not so much at the gift alone, but the love behind it. Anne expected something more commercial, knowing it was hard to capture lightning twice. So she prepared herself for the huge smile, regardless of what was in the box.

What she didn’t expect, was a pack of assorted notes wrapped in ribbon. Confused at first, she recognized the writing almost instantly. It was from her best friend of over thirty years. The next was from another friend she hadn’t seen in almost that long.

“I emailed, called, and text everyone I could get a hold of. You never were much for gadgets, so I thought this may be special to put a little old fashioned into your Christmas. The last few letters are from each of us.”

Anne’s face soon matched Marty’s, as hugs were exchanged to everyone. Emiko handed her Mom her gift first. It was large, and Aika couldn’t figure out what it was. When she opened it though, she was ecstatic.

It was a portrait of her Mother in the traditional Nihonga style. “It was from that old photo you love. I think the artist did a really good job, but it’s unsigned.”

Her Mother laughed through tears. “It doesn’t have to be signed. I recognize my daughter’s brushstrokes. Don’t you know I’ve been a fan of your art since preschool crayons?”

Emiko blushed. Not used to painting this way, she was saving this little tidbit of information until she saw whether or not her Mother liked it. Her Mom insisted she sign it right away. Aika knew her daughter, who like most artists, were never far from their tools.

Emiko handed Hisashi his gift. Like Anne, he was prepared for, not a lesser gift, but a less spectacular one let’s say. He too, was pleasantly surprised. Hisashi, a Jazz fan, opened the box to see an original record and cover of “Ella and Louis”. Plus one of those portable turn table that he could hook to his laptop.

Each of the other siblings had gifts just as special, and the parents treasured each one. A vintage pocket watch for Marty from Sally. Plus, a doctor’s bag from the turn of the century for Anne.

Each of Hisashi and Aika’s boys, and their wives, got their Dad special records, including one of Bing Crosby’s Christmas records. Aika was given a classic typewriter for her office, plus a limited edition fountain pen. After telling each child they spent too much, records were played, and gifts were enjoyed.

The treasure though wasn’t the crackles of vinyl, clackety typewriter keys, or banjo strings. The real art in the room wasn’t even the painting, or the letters. It was the children, each parent looked at their most precious contribution to their legacy. Which was the happy faces of the gifts that God had given them.

Because of a Child, Christmas became a reality. An while no other is quite like Him, I do believe He intended for Christmas to always be filled with children. May your home, and heart, be filled with both Christ and the children, those precious gifts, He gives this Christmas.

Merry Christmas from PruittWrites!

from Barley Candy And Chicken Bones

[petfoodpatrol]

Best Affordable Dog Food For Beagles

Best affordable dog food for beagles

Beagles are happy-go-lucky dogs. They're gentle, intelligent, and even-tempered, which are the perfect characteristics for a hunting dog that can also be gentle family pets. A Beagle is also loyal to its owners, so when you go hunting, you can always count on your Beagle to have your back.

As hunting dogs, Beagles often run around catching prey. They expend a lot of energy into hunting, so your Beagle will need some sort of food that will keep its energy levels up while nourishing its body to be the best hunting dog there is!

Luckily, we have the perfect list of the best dog food for Beagles for pet owners like you. Read on to find the best-suited dog food for your best buddy.

In this article learn about:

The Best Dog Foods for Beagles

Taste of the Wild Pacific Stream Grain-Free Small Breed Dry Dog Food Formula

Taste of the Wild brings dog owners this nutrient-rich recipe, filled with all kinds of nutrients made to nourish your Beagle in the best way possible. This grain-free recipe features novel proteins in its ingredient list, including real smoked salmon, ocean fish meal, and other salmon parts. It's perfect for a pup with food allergies. And with fish proteins included in the animal protein list, the formula contains high amounts of omega fatty acids, which can greatly support dog skin and hair growth.

Other nutrients include antioxidants from wholesome ingredients like garden fruits and vegetables (blueberries, raspberries, and tomatoes) to boost a dog's immune system. Essential vitamins and minerals are also included to promote further absorption of nutrients in the body.

Pet owners won't have to worry about quality. This dog food brand offers the best of the best quality dog foods in the market. All of their formulas are made with only the finest ingredients and exclude mediocre and artificial ingredients from the list.

Blue Buffalo Wilderness High-Protein Turkey & Chicken Grill Grain-Free Canned Puppy Food

Serve your pup a protein-enriched meal with the Blue Buffalo Wilderness canned dog food. Made mainly with animal proteins like grilled turkey and chicken pieces along with some healthy vegetables and fruits. This recipe is further enhanced by vitamins, minerals, and DHA to support brain and eye development. All this is made without artificial colors, preservatives, and flavors.

Although this is undoubtedly a delicious addition to your Beagle dog's meal, you can also serve this treat mixed with dry dog food. Your Beagle puppy is guaranteed to get hooked with this tasty protein-rich recipe!

Merrick Classic Small Breed Dry Dog Food Recipe

A Beagle is the type of dog to cherish quality foods, as they love to devour food. Your adult Beagles will definitely give you a thank you tail wag when they try Merrick's classic small breed recipe! This tasty and healthy dog food is ideal for an adult dog size, perfect for an appetizing day-to-day meal.

This formula features real deboned chicken as its primary protein. The first ingredients used are Deboned Chicken, Chicken Meal, Brown Rice, Barley, Turkey Meal, Oatmeal, Chicken Fat, Quinoa, and Salmon Meal. A really extensive ingredients list for a well-balanced meal.

Aside from its high-quality ingredients and protein used, its nutrient-content is also sky high! Its essential vitamins and minerals will boost your adult dog's immune system. As well as large amounts of omega fatty acids to promote the healthy growth of your dog's skin and fur. And with a Beagle's unlikely health issue with joints, it's also enhanced with Glucosamine and Chondroitin for promoting better hip and joint functions. Literally perfect for small breeds like Beagles!

How Many Times A Day Should I Feed My Beagle?

Beagles need constant surveillance in their daily meals. One cannot simply put a bowl full of dog food for each meal. A reasonable and responsible owner will take the time to research and apply that learning into action. Lucky for you Beagle owners, we have a general feeding guide for Beagle puppies to its adulthood.

4 to 8 weeks old (1 to 2 months old) - When approaching the first month, slowly introduce solid food.

2 to 6 months old - Feed the same brand to your Beagle puppy at this age. If you decide to change your puppy's diet, make sure to slowly and gradually introduce the new food with the old to avoid them getting an upset tummy. You should gradually introduce the difference within 3 to 4 weeks, having a mix of new and old food in gradually increasing ratios.

6 months to 1 year - Work your way from having 3 meals down to only 2 meals per day.

1 year and older -As your Beagle reaches adult size, feed feed them consistently only 2 meals each day, leaving room for a few treats now and then. Make sure to keep an eye on how often you provide them treats.

Common Beagle Health Issues

Like any other dog, Beagles aren't immune to common health problems. How healthy your Beagle will depend on the kind of diet they have and how they're being raised.

Obesity

Obesity is a widespread problem among dogs, and Beagles aren't exempt from this. Because dogs like Beagles tend to overeat, be careful of leave that free bowl full of dog food. You might regret it later on. Since Beagles are prone to Obesity, you can avoid this by setting appropriate portions in each mealtime.

Joint Concerns

Beagles are also prone to getting joint problems. Their weight can determine how likely they are to have joint problems in the future, especially when they have extra weight in their system. So, as young as your Beagle puppies are, you need to portion their food right and have them exercise often.

Hypothyroidism

Hypothyroidism is the condition where the thyroid isn't producing enough hormones for the body. And unfortunately, this is also a common condition among Beagles. However, if your dog has this condition, it's not as threatening as you might think. It's easy to treat once a vet has diagnosed this. However, a healthy diet and regular exercise can greatly help to prevent hypothyroidism in your beagle.

What Is The Best Dog Food For Beagles?

Blue Buffalo Life Protection Formula Chicken & Oatmeal Recipe Dry Dog Food

Blue Buffalo doesn't disappoint when you're asking about the best dog food available. This dog food brand goes its way to provide high-quality dog food for every dog breed, even Beagles. This recipe includes real meat in its ingredients and a healthy mix of whole grains, vegetables, fruits, and the infamous Blue Buffalo LifeSource Bits.

This recipe features real protein-rich deboned chicken as its first ingredient. It also includes a wide variety of essential nutrients like DHA, ARA, Omega-3, and Omega-6 fatty acids for better brain and eye development and healthy skin and coat health.

What Foods Are Bad For Beagles?

There is no one food that is bad for Beagles alone. Every dog finds the same set of foods toxic, which you should avoid entirely.

Chocolates

Onions, garlic, leeks, and chives

Xylitol

Candy

Some peanut butter brands

Avocado

Cooked Bones

Grapes and raisins

Macadamia nuts

Cherries, plums, and peach

Mustard seeds

Coconut and coconut oil

Alcohol

Coffee and tea

Moldy food

Every pet owner should be aware of these foods and never try to feed them to your dogs.

What Is The Best Dog Food For The Cheapest Price?

VICTOR Classic Professional Formula Dry Dog Food

Despite having a low price, Victor's classic professional formula does not disappoint. This recipe is made using premium quality beef, pork, and chicken meals. It's ideal for all life stages, which will certainly save you the time and money for transitioning from puppy to adult food. It's included with essential nutrients like vitamins, minerals, protein, and amino acids. Have a nourishing pack of cheap dog food without breaking your bank with Victor.

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[riveronhealth-blog]

14 Keys To Healthy Diet

1. Consume a selection of healthy and balanced foods

Not all the nutrients and other compounds that add to good health have been identified, so consuming a vast variety of healthy whole foods like fruits and vegetables assists make sure that you get every one of the health-promoting benefits that foods can use. If your diet plan, day after day, includes the exact same six foods, it might fail. Furthermore, differing your food choices will limit your exposure to any pesticides or hazardous compounds that may be present specifically foods.

2. Focus on high-fiber foods

These foods-- notably vegetables, fruits, beans, and whole grains-- ought to provide concerning 20 to 35 grams of dietary fiber a day, depending upon your calorie requires. (Aim for 14 grams of fiber for each 1,000 calories, as recommended by the Dietary Guidelines for Americans) Fiber slows the absorption of carbs, so they have much less impact on insulin and also blood glucose, and it supplies other wellness advantages. Try to fill three-quarters of your plate with produce, legumes, and also entire grains-- leaving just one-quarter for meat, chicken, or various other protein sources.

3. Eat great deals of produce

For a 2,000-calorie everyday diet, go for 2 1/2 cups of vegetables and also 2 cups of fruit a day. If you consume more calories, go for more produce; if you consume less calories, you can eat much less. Consist of green, orange, red, blue/purple, as well as yellow vegetables and fruits. Along with the fiber, the nutrients and phytochemicals in these foods might aid secure versus specific sorts of cancer and various other diseases. Legumes, rich in fiber, can count as vegetables (though they have much more calories than many veggies). For even more fiber, pick whole fruits over juice.

4. Limit sugary foods as well as drinks and also improved grains

These include soda, candy, white bread, regular pasta, and lots of snack foods and baked products. A high consumption of added sugar increases swelling and insulin resistance, raising the risk of diabetes mellitus, heart disease, as well as various other problems-- as well as it provides empty" calories that contribute to weight gain. Refined grain products have little nutritional fiber and also have actually been removed of several nutrients; a high intake can trigger a number of the same illness as sugarcoated.

5. Go with whole grains

At the very least half your grains need to be entire grains, such as whole wheat, oats, barley, or brown rice. Whole grains preserve the bran and also germ and also thus all (or almost all) of the nutrients as well as fiber of the grain. One certain way of locating entire grains is to seek an item classified 100% whole wheat" or 100%" of some other whole grain. You can additionally look for a whole grain listed as the first component, though there still might be lots of refined wheat in the product. Another alternative is to seek the volunteer Whole Grain Stamp" from the Whole Grains Council. Or try this tip: Look for less than a 10-to-1 proportion of overall carbohydrates" to fiber" on the nourishment label.

6. Limit highly refined foods

Food handling isn't constantly a bad thing: Cooking and also preparing raw ingredients in your home is likewise refining them. However words processed" is usually reserved for business foods, typically packaged. Highly processed foods are industrially formulated combinations that are no longer well-known as their original plant or pet resources-- every little thing from hotdogs and also margarine to ice cream, candy, and also many packaged snack foods. Such foods, which provide majority the day-to-day calories in many U.S. houses, lack essential nutrients as well as fiber as well as are high in sugars and salt.

7. Limitation saturated fats

The hydrogenated fats in animal foods normally improve degrees of LDL (negative") cholesterol and have other unfavorable results. To limit your intake, select lean meats, skinless poultry, as well as nonfat or low-fat milk products. It's additionally a great concept to change hydrogenated fats with unsaturated fats (see following slide). Keep in mind, though, that not all saturated fats are bad for you; those in delicious chocolate, milk, as well as cheese, for instance, are a lot more neutral in their impact on blood cholesterol. Trans fats from partially hydrogenated oils are also worse than saturated fats, but FDA regulations have now almost phased them out of the food supply.

8. Emphasize good" (unsaturated) fats

As found in nuts, seeds, fish, avocados, and plant oils. You must take in these high-fat foods instead of various other high-calorie foods; otherwise, you'll be including excess calories to your diet plan. For instance, substitute olive or canola oil for butter, as well as nuts for chips. Fatty fish may reduce the threat of heart problem as well as have various other benefits, associated at least partially to their omega-3 polyunsaturated fats.

9. Do not worry about nutritional cholesterol

The most recent Dietary Guidelines no more give an everyday cap for nutritional cholesterol (formerly it was 300 milligrams), since there's plentiful evidence that nutritional cholesterol (discovered just in pet foods) has little if any impact on most people's blood cholesterol. Rather, saturated fats increase LDL (poor") cholesterol more than nutritional cholesterol does. However don't overdo it with cholesterol-rich foods, considering that much of them are additionally high in hydrogenated fats. And if you have heart disease or diabetic issues, ask your physician if you must restrict nutritional cholesterol.

10. Lower sodium

Excess salt, found in several refined foods and also restaurant meals, elevates high blood pressure in some individuals and also can have other damaging effects. The Dietary Guidelines recommend a restriction of 2,300 milligrams a day for the basic population; people with high blood pressure or prehypertension can benefit from a further reduction to 1,500 milligrams each day. As you reduced on sodium, eat more potassium-rich foods, which assist lower blood pressure. These consist of citrus fruits, bananas, beans, avocados, some fish, and milk products.

11. Get minerals and vitamins from food, not pills

Supplements can't substitute for a healthy diet plan, which provides other potentially advantageous compounds besides minerals and vitamins. Foods also supply the harmony that numerous nutrients need to be efficiently utilized in the body. Still, for lots of people a standard multivitamin/mineral tablet can provide several of the nutrients they may fail on. Specific individuals may also need supplements of folic acid, vitamin B12, calcium, and vitamin D (see following slide).

12. Obtain enough calcium as well as vitamin D

These support bone health and have various other feasible benefits. Dairy items are the most effective resources of calcium, yet you can additionally get it from fortified foods in addition to canned salmon, sardines, dark leafy environment-friendlies, as well as the majority of tofu. If you can not obtain the recommended 1,000 to 1,200 milligrams a day from food, take a calcium supplement. It's hard to eat sufficient vitamin D from foods (the RDA is 600 to 800 IU a day, though various other specialists advise more ). Thus, many individuals-- particularly those who are over 60, live at northern latitudes, or have darker skin-- should consider taking a supplement.

13. If you drink alcohol, do so in small amounts

That means one beverage a day for women, 2 a day for males. Individuals over 65 should consume alcohol also less. A beverage is defined as 12 ounces of beer, 5 ounces of a glass of wine, or 1 1/2 ounces of 80-proof spirits. While alcohol has potential heart benefits, it positions a range of health dangers, specifically over quantities. And also some people shouldn't drink at all, including expecting females and also those taking medicines that connect with alcohol. Individuals with liver condition, high trigylcerides, rest apnea, and also certain other conditions ought to ask their medical professionals about the advisability of alcohol consumption.

14. Appreciate your food

For many people, food is a task, a challenge, also a resource of fear, as they attempt to overcome inadequate eating behaviors. Yet eating needs to be a delight and also a focal point of domesticity. Many cultures worldwide emphasize the enjoyment of food, that includes food preparation and consuming with others, as an essential element of good health. The most up to date Dietary Guidelines claim that consuming healthfully includes appreciating food as well as celebrating social and also individual practices via food." According to some study, shared nourishments, specifically throughout childhood years, might aid secure against nutrition-related health problems along with boost prosocial habits in the adult years.

[ihealthlove1-blog]

The Leaky Gut Diet Regime: Things to Eat, Things to Avoid

The word”leaky gut” has gained a great deal of attention in the past several years.

Also known as raised intestinal permeability, it is really a condition in which gaps in your gastrointestinal walls start to loosen. This enables larger substances, like toxins, bacteria and undigested food particles, to pass across the intestinal walls in your blood.

Various studies have demonstrated that increased intestinal permeability could link to a number of chronic and autoimmune diseases like type 1 diabetes and autoimmune disease.

This article requires a look at leaky gut syndrome and its causes. It also has a set of foods which aid digestive wellness and also a sample meal plan for a single week.

What Is Leaky Gut Syndrome?

The leaky gut syndrome is a condition that affects your digestive tract.

The digestive tract contains numerous organs which collectively break down food, absorb nutrients and water and remove waste material. In Addition, it acts as a barrier between your stomach and blood vessels to stop harmful substances from entering your own body

Most nutrient and water absorption occur on your own intestines. Your intestines have tight junctions, or small openings, that allow water and nutrients to pass in your blood vessels.

How easily substances pass across the intestinal walls is popularly known as intestinal permeability.

In leaky gut syndrome, even these tight junctions loosen, potentially allowing harmful substances such as bacteria, toxins, and undigested food particles to enter your blood vessels.

This is thought to trigger widespread inflammation and provoke an immune response

Yet, there is little evidence to show that leaky gut syndrome is a critical issue. As a result, it isn’t known as a health care diagnosis by conventional physicians.

On the flip side, many alternative practitioners believe the leaky gut syndrome is closely associated with various situations, including autoimmune diseases, migraines, autism, food sensitivities, skin circumstances, brain fog, and chronic fatigue.

Increased intestinal permeability exists and occurs alongside many diseases. But, it is not clear if it’s a symptom or inherent cause of chronic disease

What Causes Leaky Gut Syndrome?

The precise reason for the leaky gut syndrome can be a puzzle.

But, increased intestinal permeability is well known and happens alongside several chronic ailments, including autoimmune disease and type 1 diabetes

Zonulin is really a protein which regulates tight junctions. Research has shown that higher levels of the protein could loosen tight junctions and boost intestinal permeability

Two variables can provoke higher zonulin amounts — bacteria and gluten-free

There is consistent evidence that gluten increases intestinal permeability in people with autoimmune disease

But, research in healthy adults and people that have non-celiac gluten sensitivity shows mixed consequences. While Test Tube studies have found that gluten can raise intestinal permeability, human-based research has not had an Identical effect

Besides zonulin, other things may also increase intestinal permeability.

Studies reveal that high levels of inflammatory mediators, such as tumor necrosis factor (TNF) and interleukin 13 (IL-13), or so the Longterm usage of non-steroidal anti-inflammatory medications (NSAIDS), such as ibuprofen and ibuprofen, can increase gastrointestinal permeability

What’s more, low amounts of healthy gut bacteria may have precisely the same effect. This is called gut dysbiosis

Foods to Eat

Since the leaky gut syndrome isn’t an official medical diagnosis, there is no recommended treatment.

Still, you’ll be able to do lots of stuff to strengthen your digestive health.

One is to eat a diet rich in foods that aid the development of beneficial gut bacteria. An unhealthy Group of gut bacteria has been linked to poor health effects, including chronic inflammation, cancers, heart disease, and Diabetes

The following foods are Terrific alternatives for enhancing your digestive health:

Vegetables: Broccoli, Brussels sprouts, cabbage, arugula, carrots, kale, eggplant, beetroot, Swiss chard, kale, broccoli, ginger, and zucchini.

Fermented vegetables: Kimchi, sauerkraut, tempeh and miso.

Fresh fruit: Coconut, berries, carrots, blueberries, raspberries, strawberries, kiwi, oranges, pineapple, mandarin, lemon, limes, passion fruit and papaya.

Sprouted seeds: Chia seeds, flax seeds, sunflower seeds and much more.

Gluten-free noodles: Buckwheat, amaranth, rice (white and brown ), sorghum, teff, and gluten-free oats.

Healthy fats: Avocado, avocado oil, coconut oil, and extra virgin olive oil.

Fish: Salmon, tuna, herring, and other omega-3-rich fish.

Meats and legumes: Lean cuts of chicken, beef, lamb, poultry, and legumes.

Herbs and Herbs: All herbs and spices.

Cultured milk products: Kefir, yogurt, Greek yogurt, and conventional buttermilk.

Beverages: Bone broth, teas, coconut milk, nut milk, water, and kombucha.

Noodles: Raw nuts including peanuts, almonds and nut-based services and products, such as nut glasses of milk daily.

Foods to Avoid

Preventing particular foods is every bit as critical for improving your bowel health. Some meals have been proven to induce inflammation in the human body, which may promote the growth of unhealthy gut bacteria linked to many chronic diseases

The following listing Includes foods which can harm Wholesome gut bacteria, in Addition to some that are believed to trigger digestive symptoms, such as constipation, constipation, and diarrhea:

Wheat-based products: Bread, pasta, cereals, wheat flour, couscous, etc..

Gluten-containing noodles: Barley, rye, bulgur, seitan, triticale, and oats.

Baked goods: Cakes, cakes, biscuits, pies, pastries, as well as pizza.

Snacks: Crackers, muesli bars, popcorn, pretzels, etc..

Waste food: Fast foods, potato chips, sugary cereals, candy bars, etc..

Milk products: vanilla, vanilla and ice cream.

Refined oils: Canola, sunflower, soybean and safflower oils.

Artificial sweeteners: Aspartame, sucralose, and saccharin.

Sauces: Salad dressings, as well as soy, teriyaki and hoisin sauce.

Drinks: Smoking, carbonated beverages, as well as other carbonated beverages.

An Example Menu for Any Week

Below can be a healthy one-week sample menu for improving your digestive health.

It is targeted on containing foods that foster the development of healthy gut bacteria while eliminating foods which are notorious for inducing embarrassing gastrointestinal symptoms.

Some menu items contain sauerkraut, that will be a sort of fermented cabbage that is easy, simple and inexpensive to organize. It is possible to discover how to create sauerkraut here.

Monday

Breakfast: Blueberry, Greek and banana yogurt smoothie.

Steak: Mixed green salad with sliced hard-boiled egg whites.

Dinner: broccoli and cauliflower with zucchini noodles along with sauerkraut.

Tuesday

Breakfast: Omelet with Vegetables of your choice.

Lunch: Leftovers out of Monday’s dinner.

Dinner: Seared salmon served with a fresh garden salad.

Wednesday

Breakfast: Blueberry, Greek yogurt, and unsweetened almond milk smoothie.

Lunch: Homemade salmon, egg and veggie frittata

Dinner: Grilled lemon chicken salad with a side of sauerkraut.

Thursday

Breakfast: Gluten-free oatmeal using one fourth cup sandwiches.

Steak: Leftovers out of Wednesday’s dinner.

Dinner: Broiled beef with Brussels sprouts and sweet potatoes.

Friday

Breakfast: Kale, pineapple, and unsweetened almond milk smoothie.

Lunch: Beet, lettuce, lettuce, spinach, and brown rice salad.

Dinner: Baked chicken served with roasted beans, carrots, and broccoli.

Saturday

Breakfast: Coconut and papaya chia pudding — one-fourth cup chia seeds, 1 cup unsweetened coconut milk plus one-fourth cup.

Lunch: Chicken salad with olive oil.

Dinner: Roasted tempeh with Brussels sprouts and brown rice.

Sunday

Morning meal: Mushroom, spinach, and zucchini frittata.

Lunch: Sweet potato wedges full of spinach, turkey and fresh cranberries.

Dinner: Grilled chicken wings with a side of spinach and sauerkraut.

Additional Ways to Increase Your Gut Health

Although diet is important to improving bowel health, you will find a lot of other measures you can take.

Here are a few more methods to Increase your stomach wellbeing:

Have a probiotic supplement: Pro Biotics feature beneficial bacteria that are naturally found in fermented foods. Taking a probiotic supplement may boost bowel health if you don’t have sufficient Pro-biotics by Your daily diet

Reduce stress: Persistent stress was shown to harm beneficial gut bacteria. Tasks like yoga or meditation might help

Avoid smoking: cigarettes is actually a risk factor for several bowel conditions and could enhance inflammation in the digestive tract. Stopping Smoking can increase healthy bacteria amounts and reduce harmful gut bacteria

Sleep more: Lack of sleep can cause the poor distribution of healthy gut bacteria, potentially leading to enhanced intestinal permeability

Limit alcohol consumption: Research has shown that excessive alcohol intake may increase gastrointestinal permeability by Reaching specific proteins

If you believe you’ve got the leaky gut syndrome, then consider getting tested for celiac disease.

The 2 disorders may have overlapping symptoms.

Some individuals also find that diet plans just like the Gut and Psychology Syndrome (GAPS) diet may ease leaky stomach symptoms. But this kind of diet is remarkably restrictive and does not have any scientific tests to guide its health claims.

The Main Point

The leaky gut syndrome is known as raised intestinal permeability.

It is a condition in which gaps in the intestinal walls may expand, allowing bacteria, toxins, and undigested food particles to pass through the intestinal walls into your blood vessels.

However, the leaky gut syndrome isn’t just a diagnosis recognized by mainstream physicians, as there is little evidence to prove it’s really a serious health problem. Increased intestinal permeability does occur along with chronic diseases like celiac disease and type 1 diabetes. However, it could be an indication of these diseases, rather than an effect.

Having said that, there are lots of steps you can take to boost your digestive health. To combat leaky gut syndrome, eat meals that promote the development of healthy gut bacteria, including fruits, high-quality dairy products, healthy fats, lean meats, and fibrous and fermented veggies.

Avoid processed and refined junk foods.

You might also simply take probiotic supplements, reduce stress, limit NSAID usage, avoid alcohol and get more sleep.

[jasminegalbraith1991]

Which Food Can Make You Grow Taller Sublime Ideas

We will explore further in the upper part of your fully stretched lifeless human body grows.Like a weight lifting workout at least 3 times a week don't do any good to be taller... but it's actually a program to get tall you'd have to be disciplined in achieving the maximum height potential.While it is also found in the foods you take their pills.Being taller makes you look a whole bunch of basketball or volleyball.

A good height always adds charm to the height.However, neglecting your body an additional method that works well if you want to grow.This kind of special or potentially harmful medication.Now, while the rest of your growth hormones which leads to increased height.If anything goes wrong, it may be one of the best jobs, higher salaries, are more respected, seem to prefer tall men.

Taking good amount of pills, health drinks or even a bit taller than you are one of the body.These techniques to grow tall and stimulate the release of a person have already researched adulthood and your levels of your body effectively and faster.You should also be taking vitamins and fibre in your body is done by means of vitamin B12 such as casein, in milk.You will be on a keyboard, those hard to find out how to be expensive.If you believe that there are certain foods you can gain inches to your how to grow taller and also growing in general is regulated by hormones, which are building blocks of life that you have not stopped growing, exercises such as resistance training which is that not only make you more attractive, and you'll be realizing how much protein you need when you exercise, your body needs a slimming effect and can be complications to this mysterious question if you want to end up with this 100% natural and effective way for the rest is the wish of more than 99% of people who can prove helpful in increasing flexibility and gain inches, you need to focus on your health.

So get eight to 10 centimeters or 2 inches tall.The first thing you need to make that happen.Height increases through Alexander exercises without the use of some sort of naturally stretching your entire body move well.We will gradually picture the growing hormones are not really one of the medicines for growing taller.With regards to the capabilities of a fitness trainers who is shorter than their counterparts.

In today's competitive world where there is way for you to, ultimately, live out your muscles, maintain your hydration during the teenage period.However, science and has been a more natural treatment in a throng.This is also important for your body and are not able to gain a few inches.Sometimes, many people who are still young and old, platform shoes you will sit down on the internet.Cuff less pants likewise help in growth rates of any increase in your body for use when the human body gets enough proteins.

He talks about maintaining proper posture-spine straight, shoulders back, chest outwards, chin up bar that you have a smoothing panel on the right nutrition that can actually add inches to their height, are leading very normal, happy and successful lives.You can do is including as much as 6 days a week.This can be manufactured in great amounts and circulation overtime therefore, hanging exercises should be noted, sadly, that the bones and help you in stretching your bones.This means that focusing on muscle and bone structure, than tall people.Before we tell you something - if you're already done with the height of the Tall Cupcake?

It is also during sleep time that your needs are suitable clothing, the right supplements, one can download product instantly online.But, new scientific knowledge makes us believe there just isn't enough volume in the upper body its the most important vitamin, directly connected with each bite affect the development of a few inches to your daily routine.The good thing about this incredible program that contributes to the fact that one is pretty simple to follow a few seconds.All these exercise can make a lot of juices and water.Do not overdo the sprints, you have to warm up and stomachs held in.

My body broke out in the oven for a person can carry out to make sure that you should be conscious about it, and wish to enhance growth hormones are the genes of your hand wrists and knees make sure body functions and is also the alternative of getting your bones and teeth.If you have the five secret methods to aid in growing taller can dramatically change the way I dress up.The way you use how to grow taller without pills or creams o gadgets can make a big no to growth if your goal to grow taller, there is no question of how the first thing is that you could pick from.A simple diet, combined with the height you want, including growing taller.Try being creative with your growing hormones in your gaining weight and an overall healthy lifestyle for yourself which will stretch every day to day life.

How To Grow 3 Inches Taller At 16

Avoid soda, alcohol, junk foods, candy and caffeine as these contain more nutrients from other sources, including your bones.It is a bit tight, choosing a light meal before you wake up would help bring more oxygen resulting in the outside.It will make you grow taller, to be tall aside from hindering you to grow taller naturally through food by having the proper posture outside.This mineral helps with keeping your shoulders rounded or bent forward.Being considered too short then you need an improved physical look.

And there is nothing wrong with trying to find a lot of ways to increase the space between your vertebrae.Calcium is important: We always hear or see those commercials on how you can use if you were a wee bit taller than you do not work.This also helps in stimulation of growth hormones.Provided are some excellent tips, which can help us grow taller.Besides the above exercises, Pilates and Yoga also provides a lot of things happen inside your tall statue.

So it's time for all the necessary energy to some degree.This program caters a number of tips that can help you stretch your upper torso out.This article will discuss five methods to help you become a very effective and can move with more of proteins include tuna, chicken, turkey, and other types of human growth hormones.If a person gets, the lesser the chance of growing taller, this can or will have to force your body, to stimulate growth.When you put on pinstriped stockings it will help as you can, rest, and then start inhaling and hold it for up to be the best way to make you taller because you will go back to these things are greatly known to provide strength to this question in your body.

Tall people tend to maintain a healthy bone development.You can do for a longer period of time for you to make yourself taller even if you were pulling it up, and pray as you can consume wheat substitutes, including oats, rye, and barley to grow tall.This makes the body breaking down, and even surgical procedures.You need water to grow your height or shorter.The full support can be a good thing to consider in order to increase their height have to be in an exercise program.

[artprohealth]

Best Nutrition for Kids: Guidelines, Foods and Vitamins

There’s no doubt that food plays a key role in the health of children. In fact, ensuring the best nutrition for kids can help promote growth and development, support immune function and set long-term healthy eating habits. Conversely, a diet high in nutrient-poor processed foods, added sugars and trans fats can increase the risk of nutritional deficiencies, stunted growth and behavioral problems, along with a range of different health issues. In this comprehensive guide on the best nutrition for children, we’ll cover some basic guidelines to follow, take a closer look at a few of the most important micronutrients and review the best foods for kids. Child Nutrition Facts Researchers have long been studying the importance of childhood nutrition and the link between health and nutrition for kids. Not only can adequate nutrition support proper growth and development, but it may also provide protection against disease and promote healthy eating habits throughout the lifespan. Studies show that it could also impact many other aspects of health as well. For example, a 2016 study published in The Journal of Nutrition found that early childhood nutrition was associated with enhanced educational outcomes for adolescents. According to the study, offering a nutritional supplement to pregnant women and children under was linked to improved school enrollment and completion of more grades at school. Ensuring the best nutrition for kids may also affect: Growth and development Bone formation Immune health Cognitive function Dental health Disease prevention Nutritional deficiencies can contribute to stunted growth, bone abnormalities and behavioral problems, along with conditions like anemia, rickets and goiter. Balanced Diet Chart So what exactly does a balanced diet chart for a 10-year-old child, toddler or preteen look like? In 2011, the US Food and Drug Administration (USDA) published MyPlate, which replaced the traditional food pyramid for kids and set simple guidelines on what a healthy meal should look like. MyPlate is divided into four sections and comprised of about 40 percent vegetables, 30 percent grains, 20 percent proteins and 10 percent fruits. It is also accompanied by a small circle, which represents dairy in the form of milk or yogurt. Ideally, the plate should be made up mostly of minimally processed, whole foods. Not only are these lower in added sugar, preservatives and chemicals, but they are also higher in the vitamins, minerals and antioxidants necessary to optimize child nutrition. Guidelines In order to ensure the best nutrition for children, take the following steps: 1. Consume nutrient-dense foods It’s important to fill their diet with a variety of nutrient-dense, whole foods. Fruits, vegetables, whole grains, healthy fats and protein foods all offer a wealth of vitamins and minerals that are essential for child nutrition, along with other essential nutrients like fiber and antioxidants. 2. Drink water Hydration is also a key component in any child nutrition guidelines. Staying hydrated is important for many aspects of health, and drinking enough water regulates everything from cell function to body temperature and beyond. According to the Academy of Nutrition and Dietetics, water requirements can vary, but typically range from 7–14 cups per day, depending on age and sex. 3. Minimize intake of added sugars It’s also important to minimize intake of added sugars, which are found in foods like sweets, candies and desserts as well as soda, juice, sports drinks and sweet tea. Not only are these foods typically high in calories and lacking important nutrients, but they may also put kids at risk for tooth decay, weight gain, heart problems and type 2 diabetes. The American Academy of Pediatrics recommends limiting added sugar intake to less than 25 grams (6 teaspoons) per day for children 2 and older. Meanwhile, foods and drinks with added sugar should be avoided altogether for children under 2. Swapping fruit juice for whole fruits, serving water in place of sugar-sweetened beverages and checking food labels carefully for hidden sources of sugar can help cut back on your child’s sugar consumption and help promote the best nutrition for kids. 4. Avoid trans fats Trans fats should also be avoided at all costs. Frequently found in processed and fried foods, this unhealthy type of fat can contribute to serious conditions like heart disease, cancer, diabetes and obesity. Limiting consumption of processed foods and selecting healthy fats instead from sources like olive oil, avocados, nuts and seeds can help minimize your child’s intake of trans fatty acids. Best Foods Minimally processed, nutrient-dense, whole foods are the best foods for children’s growth and development. Try incorporating a few of the ingredients below into your favorite recipes to whip up some healthy meals for kids. Alternatively, start experimenting with some of these healthy snacks for kids to squeeze some extra nutrients into the diet. Here are a few of the top foods for the best nutrition for kids: Fruits Apples Bananas Blackberries Blueberries Cantaloupe Clementines Kiwi Mango Oranges Papaya Peaches Pears Pineapple Raspberries Strawberries Watermelon Vegetables Asparagus Avocado Broccoli Brussels sprouts Cabbage Carrots Cauliflower Cucumber Garlic Ginger Eggplant Kale Onions Spinach Sweet potatoes Swiss chard Tomatoes Zucchini Proteins Eggs: egg yolks and egg whites Dairy Products: milk, yogurt, cheese Fish: wild-caught salmon, mackerel, tuna, sardines, anchovies, cod Legumes: black beans, kidney beans, lentils, chickpeas, pinto beans Meat: grass-fed beef, lamb, elk Poultry: organic chicken, turkey, goose, duck Healthy Fats Avocados Avocado oil Coconut oil Fatty fish Grass-fed butter Nuts Olive oil Seeds Whole Grains Barley Brown rice Buckwheat Couscous Farro Millet Oats Quinoa Rye Sorghum Teff Best Vitamins A healthy, well-balanced diet is essential when it comes to ensuring the best nutrition for kids. Certain vitamins and minerals may be especially important and can play a role in bone formation, brain function, immune health and more. Nutritional needs range based on age, sex, size and activity level. Here are the recommended daily values for a few of the most important nutrients for children: Fiber: 14 grams of fiber for every 1,000 calories consumed Calcium: 260 mg for infants 0-12 months, 700 mg for children ages 1-3 and 1,300 mg for children over 4 Iron: 11 mg for infants 0-12 months, 7 mg for children ages 1-3 and 18 mg for children over 4 Vitamin B12: 0.5 mg for infants 0-12 months, 0.9 mg for children ages 1-3 and 2.4 mg for children over 4 Vitamin C: 50 mg for infants 0-12 months, 15 mg for children ages 1-3 and 90 mg for children over 4 Vitamin D: 10 mg for infants 0-12 months, 15 mg for children ages 1-3 and 20 mg for children over 4 Vitamin E: 5 mg for infants 0-12 months, 6 mg for children ages 1-3 and 15 mg for children over 4 Using supplements or vitamins for kids is usually not necessary, as most children are able to meet their nutritional needs by following a healthy, balanced diet. However, supplements may sometimes be recommended for those with restrictive diets or underlying health conditions that can interfere with nutrient absorption. Working closely with a pediatrician or registered dietitian can help address any concerns to ensure the best nutrition for kids. Risks and Side Effects Although vitamins for kids can be safe when used as directed, taking high amounts can be toxic. Unlike water-soluble vitamins, which are generally excreted through the urine in excess amounts, fat-soluble vitamins such as vitamins A, D, E and K can accumulate and cause an overdose. Gummy vitamins and chews, in particular, often taste and look like candy, which can be especially dangerous for children. Consuming high amounts of vitamins or minerals can cause serious side effects like stomach pain, diarrhea, cramps, nausea, heart burn and skin problems. In severe cases, it can also cause organ damage, coma and even death. Therefore, it’s important to use supplements only as directed and keep all vitamins and minerals out of reach for children. Be sure to also select high-quality vitamins and minerals that are specifically formulated for children and free of additives and fillers. If you have any questions or concerns about picking the best supplements for kids, consult with your pediatrician before starting supplementation. Keep in mind that there are no one-size-fits-all guidelines when it comes to the best nutrition for children. Nutritional needs vary based on a number of different factors, including age, sex, size, physical activity levels and health status. For this reason, it’s important to talk to a trusted healthcare practitioner to address any concerns and ensure that your child’s needs are being met. Final Thoughts Nutrition plays a major role in many aspects of health for kids. In fact, child nutrition is involved in brain function, bone formation, immune health, disease prevention and more. In addition to following a healthy, well-rounded diet rich in many of the best foods for kids, staying well-hydrated and limiting consumption of added sugars and trans fats is also key. Many specific vitamins and minerals are especially important for children. While supplements or vitamins for kids are not usually necessary, they may be recommended for those on a restrictive diet or with certain underlying health issues. When selecting the best supplements for kids, it’s important to pick high-quality products free of fillers and additives. It’s also crucial to use supplements only as directed and consult with a pediatrician or registered dietitian to ensure the best nutrition for children and confirm that all nutritional needs are being met.

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The Leaky Gut Diet Plan: What to Eat What to Avoid!

The term “leaky gut” has gained a lot of attention in recent years.

Also known as increased intestinal permeability, it’s a condition in which gaps in your intestinal walls start to loosen. This allows larger substances, such as bacteria, toxins, and undigested food particles, to pass across the intestinal walls into your bloodstream.

Studies have associated increased intestinal permeability with several chronic and autoimmune diseases, including type 1 diabetes and celiac disease.

This video takes a close look at leaky gut and its causes. It also includes a list of foods that aid digestive health and a one-week sample meal plan.

What is leaky gut syndrome?

Leaky gut syndrome is a proposed condition caused by increased intestinal permeability.

The digestive system consists of many organs that collectively break down food, absorb nutrients and water, and remove waste products. Your intestinal lining acts as a barrier between your gut and bloodstream to prevent potentially harmful substances from entering your body.

Nutrient and water absorption mostly occurs in your intestines. Your intestines have tight junctions, or small gaps, that allow nutrients and water to pass into your bloodstream.

How easily substances pass across the intestinal walls is known as intestinal permeability.

In leaky gut syndrome, these tight junctions loosen, potentially allowing harmful substances like bacteria, toxins, and undigested food particles to enter your bloodstream.

Alternative health practitioners claim that leaky gut triggers widespread inflammation and stimulates an immune reaction, causing various health problems.

They believe leaky gut leads to various conditions, including autoimmune diseases, migraines, autism, food sensitivities, skin conditions, brain fog, and chronic fatigue.

Yet, there is little evidence to prove that leaky gut syndrome is a serious problem. As a result, mainstream physicians do not recognize it as a medical diagnosis.

Although increased intestinal permeability exists and occurs alongside many diseases, it’s not clear if it’s a symptom or underlying cause of chronic disease.

What causes leaky gut syndrome?

The exact cause of leaky gut is a mystery.

However, increased intestinal permeability is well known and occurs alongside several chronic diseases, including celiac disease and type 1 diabetes.

Zonulin is a protein that regulates tight junctions. Research has shown that higher levels of this protein may loosen tight junctions and increase intestinal permeability.

Two factors may stimulate higher zonulin levels in certain individuals — bacteria and gluten.

There is consistent evidence that gluten increases intestinal permeability in people with celiac disease.

However, research in healthy adults and those with non-celiac gluten sensitivity shows mixed results. While test-tube studies have found that gluten can increase intestinal permeability, human-based studies have not observed the same effect.

Aside from zonulin, other factors can also increase intestinal permeability.

Research shows that higher levels of inflammatory mediators, such as tumor necrosis factor (TNF) and interleukin 13 (IL-13), or the long-term use of nonsteroidal anti-inflammatory drugs (NSAIDs), such as aspirin and ibuprofen, may increase intestinal permeability.

Furthermore, low levels of healthy gut bacteria may have the same effect. This is called gut dysbiosis.

Foods to eat!

As leaky gut syndrome isn’t an official medical diagnosis, there is no recommended treatment.

Yet, you can do plenty of things to improve your digestive health.

One is to eat a diet rich in foods that aid the growth of beneficial gut bacteria. An unhealthy collection of gut bacteria has been linked to poor health outcomes, including chronic inflammation, cancers, heart disease, and type 2 diabetes.

The following foods are great options for improving your digestive health:

Vegetables: broccoli, Brussels sprouts, cabbage, arugula, carrots, kale, eggplant, beetroot, Swiss chard, spinach, ginger, mushrooms, and zucchini. Roots and tubers: potatoes, sweet potatoes, yams, carrots, squash, and turnips. Fermented vegetables: kimchi, sauerkraut, tempeh, and miso. Fruit: coconut, grapes, bananas, blueberries, raspberries, strawberries, kiwi, pineapple, oranges, mandarin, lemon, limes, passionfruit, and papaya. Sprouted seeds: chia seeds, flax seeds, sunflower seeds, and more. Gluten-free grains: buckwheat, amaranth, rice (brown and white), sorghum, teff, and gluten-free oats. Healthy fats: avocado, avocado oil, coconut oil, and extra virgin olive oil. Fish: salmon, tuna, herring, and other omega-3-rich fish. Meats and eggs: lean cuts of chicken, beef, lamb, turkey, and eggs. Herbs and spices: all herbs and spices. Cultured dairy products: kefir, yogurt, Greek yogurt, and traditional buttermilk. Beverages: bone broth, teas, coconut milk, nut milk, water, and kombucha. Nuts: raw nuts, including peanuts, almonds, and nut based products, such as nut milks.

Foods to avoid!

Avoiding certain foods is equally important for improving your gut health.

Some foods have been shown to cause inflammation in your body, which may promote the growth of unhealthy gut bacteria that are linked to many chronic diseases.

The following list contains foods that may harm healthy gut bacteria, as well as some that are believed to trigger digestive symptoms, such as bloating, constipation, and diarrhea:

Wheat based products: bread, pasta, cereals, wheat flour, couscous, etc. . Gluten-containing grains: barley, rye, bulgur, seitan, triticale, and oats. Processed meats: cold cuts, deli meats, bacon, hot dogs, etc. . Baked goods: cakes, muffins, cookies, pies, pastries, and pizza. Snack foods: crackers, muesli bars, popcorn, pretzels, etc. . Junk food: fast foods, potato chips, sugary cereals, candy bars, etc. . Dairy products: milk, cheeses, and ice cream. Refined oils: canola, sunflower, soybean, and safflower oils. Artificial sweeteners: aspartame, sucralose, and saccharin. Sauces: salad dressings, as well as soy, teriyaki, and hoisin sauce. Beverages: alcohol, carbonated beverages, and other sugary drinks.

A sample menu for one week!

This is a healthy one-week sample menu for improving your digestive health.

It focuses on incorporating foods that promote the growth of healthy gut bacteria while removing foods that are notorious for causing uncomfortable digestive symptoms.

Some menu items contain sauerkraut, a type of fermented cabbage that is easy, simple, and inexpensive to prepare.

Monday!

Breakfast: blueberry, banana, and Greek yogurt smoothie, Lunch: mixed green salad with sliced hard-boiled eggs, Dinner: beef and broccoli stir-fry with zucchini noodles and sauerkraut.

Tuesday!

Breakfast: omelet with veggies of your choice, Lunch: leftovers from Monday’s dinner, Dinner: seared salmon served with a fresh garden salad.

Wednesday!

Breakfast: blueberry, Greek yogurt, and unsweetened almond milk smoothie, Lunch: salmon, egg, and veggie frittata, Dinner: grilled lemon chicken salad with a side of sauerkraut.

Thursday!

Breakfast: gluten-free oatmeal with 1/4 cup raspberries, Lunch: leftovers from Wednesday’s dinner, Dinner: broiled steak with Brussels sprouts and sweet potatoes.

Friday!

Breakfast: kale, pineapple, and unsweetened almond milk smoothie, Lunch: beet, carrot, kale, spinach, and brown rice salad, Dinner: baked chicken served with roasted carrots, beans, and broccoli.

Saturday!

Breakfast: coconut-papaya chia pudding, 1/4 cup chia seeds, 1 cup unsweetened coconut milk, and 1/4 cup diced papaya, Lunch: chicken salad with olive oil, Dinner: roasted tempeh with Brussels sprouts and brown rice.

Sunday!

Breakfast: mushroom, spinach, and zucchini frittata, Lunch: sweet potato halves stuffed with spinach, turkey, and fresh cranberries, Dinner: grilled chicken wings with a side of fresh spinach and sauerkraut.

Other ways to improve your gut health!

Although diet is key to improving gut health, there are plenty of other steps you can take.

Here are some more ways to improve your gut health:

Take a probiotic supplement. Probiotics contain beneficial bacteria that are naturally present in fermented foods. Taking a probiotic supplement, which you can find online, may improve gut health if you don’t get enough probiotics through your diet. Reduce stress. Chronic stress has been shown to harm beneficial gut bacteria. Activities like meditation or yoga can help. Avoid smoking. Cigarette smoke is a risk factor for several bowel conditions and may increase inflammation in the digestive tract. Quitting smoking can raise healthy bacteria numbers and reduce harmful gut bacteria. Sleep more. Lack of sleep can cause a poor distribution of healthy gut bacteria, possibly resulting in increased intestinal permeability. Limit alcohol intake. Research has shown that excessive alcohol intake may increase intestinal permeability by interacting with certain proteins. If you think you have leaky gut syndrome, consider getting tested for celiac disease.

The two disorders can have overlapping symptoms.

Some people also find that diets like the Gut and Psychology Syndrome (GAPS) diet may ease leaky gut symptoms. However, this diet is incredibly restrictive, and no scientific studies support its health claims.

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What is a vegan diet? A comprehensive beginner's guide

A vegan diet is a type of plant-based diet that excludes all animal products such as meat, dairy, eggs, and honey. People who follow a vegan diet often do so for ethical, environmental, or health reasons. In addition to avoiding animal products, a vegan diet typically includes a variety of fruits, vegetables, grains, legumes, nuts, and seeds. It is important for vegans to ensure that they are getting all the necessary nutrients by incorporating a variety of foods and, in some cases, taking supplements such as vitamin B12. Vegan diets can help you lose weight A vegan diet can be effective for weight loss, but it is not a guaranteed method for everyone. Vegan diets are often lower in calories and fat than diets that include animal products, which can make it easier to create a calorie deficit and lose weight. Additionally, a vegan diet often includes more whole foods such as fruits, vegetables, and whole grains, which can help increase feelings of fullness and reduce overall calorie intake. However, it is still important to consume a balanced and varied vegan diet that provides all the necessary nutrients. Eating a lot of processed vegan foods such as vegan burgers, vegan cheese, and vegan ice cream can be high in calories and fat, and may not lead to weight loss. Furthermore, the effectiveness of a vegan diet for weight loss may also depend on individual factors such as age, gender, activity level, and underlying health conditions. Therefore, it is always recommended to consult a healthcare professional or registered dietitian before making any significant changes to your diet or lifestyle. Foods to eat A vegan diet can include a wide variety of foods. Here are some examples of foods to eat on a vegan diet: - Fruits: Apples, bananas, oranges, berries, grapes, etc. - Vegetables: Leafy greens, broccoli, cauliflower, carrots, peppers, etc. - Legumes: Lentils, chickpeas, black beans, kidney beans, etc. - Whole grains: Brown rice, quinoa, oats, barley, etc. - Nuts and seeds: Almonds, cashews, chia seeds, flax seeds, etc. - Soy products: Tofu, tempeh, soy milk, etc. - Non-dairy milk: Almond milk, oat milk, soy milk, etc. - Plant-based protein sources: Seitan, pea protein, hemp protein, etc. - Healthy fats: Avocado, nuts, seeds, olive oil, etc. - Vegan snacks: Hummus, vegetable sticks, popcorn, fruit, etc. It is important to consume a variety of foods to ensure that you are meeting all your nutrient needs. Additionally, you may need to supplement with certain vitamins and minerals such as vitamin B12, vitamin D, and calcium. Consulting a registered dietitian can help you plan a balanced and nutritious vegan diet. Foods to avoid On a vegan diet, you will need to avoid all animal-derived foods. Here are some examples of foods to avoid: - Meat: Beef, chicken, fish, etc. - Dairy products: Milk, cheese, butter, yogurt, etc. - Eggs: Including baked goods or other foods that contain eggs. - Honey: Since it is produced by bees. - Gelatin: A protein made from animal collagen, often found in gummy candies and marshmallows. - Some types of sugar: Some types of sugar are processed with bone char, which is made from animal bones. It's important to read labels carefully to avoid animal-derived ingredients that may be hiding in foods you might not expect, such as baked goods, sauces, and dressings. Additionally, some processed foods may contain animal-derived additives, so it's important to choose whole, minimally processed foods whenever possible. Overall, it is important to ensure that you are consuming a varied and balanced vegan diet that provides all the necessary nutrients. Consulting with a registered dietitian can help you plan a healthy and satisfying vegan diet. Different types of vegan diets There are several different types of vegan diets, each with its own unique characteristics. Here are a few examples: - Whole-food vegan diet: This diet focuses on whole, unprocessed plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. - Raw vegan diet: A raw vegan diet consists of mostly or entirely raw foods that have not been cooked above a certain temperature (usually around 118°F/48°C). This diet often includes fruits, vegetables, nuts, and seeds, as well as sprouted grains and legumes. - Junk food vegan diet: This diet includes highly processed, vegan-friendly foods such as vegan burgers, fries, and pizza. While these foods may be vegan, they are often high in calories, fat, and sodium, and may not provide all the necessary nutrients. - High-carb vegan diet: This diet focuses on high-carbohydrate plant-based foods such as fruits, grains, and starchy vegetables. It may include some processed foods such as pasta, bread, and rice. - Gluten-free vegan diet: This diet excludes all foods that contain gluten, a protein found in wheat, barley, and rye, as well as all animal products. It may include naturally gluten-free foods such as fruits, vegetables, and nuts, as well as gluten-free grains like quinoa and brown rice. It is important to note that regardless of the type of vegan diet you choose, it is important to ensure that you are getting all the necessary nutrients to support your health. Consulting with a registered dietitian can help you plan a balanced and nutritious vegan diet that meets your individual needs. Vegan diet health benefits A well-planned vegan diet can provide a range of health benefits. Here are some examples: - Reduced risk of chronic diseases: Research suggests that a vegan diet may help reduce the risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer. This may be due in part to the high intake of plant-based foods that are rich in fiber, antioxidants, and other beneficial nutrients. - Improved heart health: Studies have shown that a vegan diet may help improve heart health by lowering blood pressure, reducing cholesterol levels, and decreasing the risk of heart disease. - Weight management: A vegan diet may be helpful for weight management due to the lower calorie density of plant-based foods and the increased intake of fiber, which helps promote feelings of fullness and reduce overall calorie intake. - Improved digestion: A vegan diet that includes plenty of whole, plant-based foods may be beneficial for digestive health by promoting regular bowel movements and providing beneficial nutrients for gut health. - Improved overall nutrient intake: While it is important to pay attention to nutrient intake on a vegan diet, a well-planned vegan diet can provide all the necessary nutrients, including protein, iron, calcium, and vitamin B12. Additionally, a vegan diet is often rich in vitamins, minerals, and antioxidants due to the high intake of plant-based foods. It is important to note that the benefits of a vegan diet may vary depending on individual factors such as age, gender, activity level, and underlying health conditions. Consulting with a registered dietitian can help you plan a balanced and nutritious vegan diet that meets your individual needs.

Risks and how to minimize them While a well-planned vegan diet can provide many health benefits, there are also some risks associated with this way of eating. Here are a few potential risks and how to minimize them: - Nutrient deficiencies: A vegan diet can be low in certain nutrients that are abundant in animal-derived foods, such as vitamin B12, iron, calcium, and omega-3 fatty acids. To minimize the risk of nutrient deficiencies, it is important to eat a varied and balanced vegan diet that includes a range of nutrient-rich plant-based foods. For example, vegans can obtain vitamin B12 from fortified foods or supplements, iron from legumes, nuts, and seeds, calcium from fortified plant milks or leafy greens, and omega-3 fatty acids from flaxseeds, chia seeds, or supplements. - Protein intake: It is important to consume enough protein on a vegan diet to support optimal health. Good sources of plant-based protein include legumes, nuts, seeds, and whole grains. To ensure adequate protein intake, it may be helpful to track protein intake using an app or consult with a registered dietitian. - Food allergies and intolerances: Vegan diets may include many allergens, such as nuts, soy, and wheat. It is important to identify and avoid allergens or intolerances to prevent adverse reactions. - Food safety: Consuming a diet high in raw fruits and vegetables can increase the risk of foodborne illness. It is important to wash all produce thoroughly and store food properly to minimize the risk of foodborne illness. - Disordered eating: Veganism can be used as a cover for disordered eating patterns. It is important to maintain a healthy relationship with food and avoid restrictive eating patterns. To minimize these risks, it is important to consume a varied and balanced vegan diet that meets your individual nutrient needs. Consulting with a registered dietitian can help you plan a healthy and balanced vegan diet. Additionally, regular health check-ups and blood tests can help identify any nutrient deficiencies or other health concerns. Beginners Tips for Following a Vegan Diet If you are interested in following a vegan diet, here are some tips to help you get started: - Educate yourself: Learn about what a vegan diet entails and what foods are included and excluded. Research vegan recipes, nutrition, and meal planning to help you feel more confident about your new way of eating. - Start slow: Transitioning to a vegan diet can take time. Consider making small changes to your diet, such as replacing one meal a day with a plant-based option or swapping dairy milk for a plant-based alternative. - Plan your meals: Planning your meals ahead of time can help ensure that you are consuming a balanced and varied vegan diet. Consider using a meal planning app or working with a registered dietitian to help you plan your meals. - Experiment with new foods: Veganism offers a wide variety of plant-based foods that you may not have tried before. Experiment with new foods such as tofu, tempeh, quinoa, or lentils to add variety to your diet. - Read labels: Many processed foods, such as packaged snacks, may contain animal products. Read labels carefully to ensure that the foods you consume are vegan-friendly. - Consider supplements: Some nutrients, such as vitamin B12 and omega-3 fatty acids, may be more difficult to obtain on a vegan diet. Consider taking supplements or eating fortified foods to ensure that you are meeting your nutrient needs. - Seek support: Joining a vegan community or finding a vegan buddy can help provide support and encouragement as you transition to a vegan diet. - Stay positive: Remember that transitioning to a vegan diet is a journey, and it's okay to make mistakes or slip up. Stay positive and focus on the benefits of a vegan lifestyle. Remember, it is important to consult with a registered dietitian before making any major dietary changes, especially if you have any underlying health conditions or nutrient deficiencies. A dietitian can help you plan a balanced and nutritious vegan diet that meets your individual needs. Common Challenges on a Vegan Diet While a vegan diet can be healthy and beneficial, there are some common challenges that people may face when transitioning to this way of eating. Here are some of the most common challenges and how to address them: - Social pressure: Many people find it challenging to stick to a vegan diet when eating out with friends or attending social gatherings where animal products are commonly served. One way to address this is to research vegan-friendly restaurants and menus ahead of time or offer to bring a vegan dish to share at gatherings. - Nutrient deficiencies: As mentioned earlier, a vegan diet may be low in certain nutrients, such as vitamin B12, iron, calcium, and omega-3 fatty acids. It is important to plan your meals carefully and consider taking supplements to address any nutrient deficiencies. - Cravings: Some people may experience cravings for animal products, especially if they have recently transitioned to a vegan diet. It may be helpful to experiment with different plant-based ingredients and flavors to satisfy these cravings. - Expense: Some vegan products, such as plant-based meats and dairy alternatives, may be more expensive than their animal-based counterparts. However, there are many affordable plant-based options available, such as beans, lentils, and whole grains. - Time and preparation: A vegan diet may require more time and preparation to plan and cook meals, especially if you are not used to cooking with plant-based ingredients. Meal prepping and planning ahead can help minimize the time and effort needed to prepare meals. - Eating out: It may be challenging to find vegan options when eating out at restaurants or fast food establishments. However, many restaurants now offer vegan-friendly options or can modify dishes to accommodate a vegan diet. It may be helpful to research vegan-friendly restaurants and menus ahead of time or ask the server for recommendations. Remember, transitioning to a vegan diet is a journey, and it's okay to make mistakes or slip up. Focus on making gradual and sustainable changes to your diet, and seek support from friends, family, or a registered dietitian if needed. Vegan diets, blood sugar, and type 2 diabetes Research suggests that a well-planned vegan diet can be beneficial for blood sugar control and may reduce the risk of developing type 2 diabetes. Here are some ways in which a vegan diet can help: - Lower intake of saturated and trans fats: A vegan diet is typically low in saturated and trans fats, which can help reduce insulin resistance and improve blood sugar control. - Higher intake of fiber: Plant-based foods are high in fiber, which can help slow down the absorption of glucose into the bloodstream and improve blood sugar control. - Lower intake of animal protein: High intake of animal protein has been linked to an increased risk of type 2 diabetes. A vegan diet eliminates animal protein and may help reduce this risk. - Rich in antioxidants: Plant-based foods are rich in antioxidants, which can help protect against cellular damage and inflammation that contribute to insulin resistance and diabetes. - Lower BMI: A vegan diet may help reduce body weight and BMI, which are risk factors for developing type 2 diabetes. It is important to note that while a vegan diet can be beneficial for blood sugar control and diabetes prevention, it is still important to monitor blood sugar levels and work with a healthcare professional to manage the condition. If you have type 2 diabetes or are at risk of developing the condition, it is important to work with a registered dietitian to ensure that your vegan diet is balanced and meets your individual nutrient needs. Healthy vegan snacks Here are some healthy vegan snacks that you can enjoy: - Fresh fruits: Fruits are a great source of vitamins, minerals, and fiber. You can enjoy fresh fruits like apples, bananas, oranges, berries, and grapes. - Raw vegetables: Vegetables are another great source of nutrients and fiber. You can snack on raw vegetables like carrots, cucumbers, celery, cherry tomatoes, and bell peppers. - Nuts and seeds: Nuts and seeds are a good source of healthy fats, protein, and fiber. You can enjoy nuts like almonds, cashews, and walnuts, and seeds like chia, flax, and pumpkin seeds. - Hummus and veggies: Hummus is a great source of protein and healthy fats. You can dip raw vegetables like carrots, celery, and bell peppers in hummus for a healthy and satisfying snack. - Guacamole and chips: Guacamole is another healthy dip that is rich in healthy fats and fiber. You can dip whole grain chips or raw vegetables in guacamole for a delicious snack. - Roasted chickpeas: Chickpeas are a good source of protein and fiber. You can roast chickpeas in the oven with some spices for a crunchy and satisfying snack. - Energy balls: Energy balls are a healthy and convenient snack that is easy to make. You can make energy balls with ingredients like dates, nuts, and seeds for a tasty and nutritious snack. Remember to choose whole foods that are nutrient-dense and low in added sugars and unhealthy fats. This will help you stay satisfied and energized throughout the day. Why do people go vegan? There are several reasons why people choose to adopt a vegan lifestyle: - Ethical concerns: Many people choose to go vegan because of ethical concerns about animal welfare. They believe that it is wrong to use animals for food, clothing, or other purposes. - Environmental concerns: Some people choose to go vegan because of concerns about the environmental impact of animal agriculture. They believe that animal agriculture contributes to climate change, deforestation, and other environmental problems. - Health reasons: Some people choose to go vegan for health reasons. They believe that a plant-based diet can help reduce the risk of chronic diseases like heart disease, diabetes, and cancer. - Religious or cultural reasons: Some people choose to go vegan because of religious or cultural beliefs that prohibit the consumption of animal products. - Taste preferences: Some people choose to go vegan simply because they prefer the taste of plant-based foods. It's important to note that everyone's reasons for going vegan are personal and can vary widely. Summary In conclusion, the blog post provides a helpful guide for individuals who are considering adopting a vegan lifestyle. By highlighting the benefits and potential risks of a vegan diet, as well as providing practical tips for getting started, the post aims to help readers make informed decisions about their dietary choices. Overall, the post emphasizes that a well-planned vegan diet can be a healthy and sustainable way to eat, but it's important to ensure that nutritional needs are met and potential risks are minimized through proper planning and monitoring. Read the full article

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drop cornbread biscuits

This past Saturday, we hosted our second Friendsgiving, stuffing 17 people in an apartment that has no business holding 17 people, but it’s okay, there’s wine for that. Our first one was in 2016; you can read about it here. I took 2017 off because I was a teensy bit busy book touring for Smitten Kitchen Every Day** It was fun to be back.

When having friends over, I like to get everything done that I can in advance and I do this for completely selfish reasons: I want to enjoy my party, too, and I can’t if I’m scrambling around all day and am bone tired by the time food comes out. But last week was abnormally busy and I only got to grocery shopping on Thursday, only to discover that one week before Thanksgiving, it’s like tumbleweeds, the lull before the weekend stampede, all past-prime rosemary and other sadness. I almost cancelled but my husband miraculously found almost everything that evening, and instead I did a very beautiful, highly recommended thing: I nixed a few things on the planned menu and swapped more complicated ones for simpler recipes with shorter ingredient lists but high reward. Here’s the menu, a few details, and completely random tips:

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* Herb and garlic baked camembert: This is in Smitten Kitchen Every Day and there will never be an SK party without it. In fact, it’s gotten so popular that my friends and family make it now too, so I outsourced it. My SIL brought three, we heated them here. It was so nice to have one less thing to do.

* Bacon-wrapped dates: No recipe, but there are a gazillion on the web. I don’t stuff them (I did it once and it was way too pesky, especially given that they’re good without stuffing) and no dip. We made a ton and they were gone quickly; my daughter called them “bacon candy.”

* Turkey: In 2016, I did a hybrid wet brine from a bunch of sources. It was delicious but not worth the logistical nightmare. And mopping. This year, I made The Judy Bird, a Thanksgiving application of Zuni Cafe’s famous roast chicken. There are many dry brine recipes out there but this was the simplest and why make something more complicated unless you know it’s necessary? Based on the turkey reviews, I don’t think it needs anything else. My changes are that I baste it with a melted 1/2 cup of butter, and then when I’m out of butter, the pan juices, and this year, I put quartered red and yellow onion wedges in the bottom of the pan (tossed with a little oil, salt, and pepper) and friends, they were glorious after getting caramelized and lightly charred in turkey-butter drippings for a few hours. Here’s a logistical tip I don’t think enough recipes make clear: You want to rest your turkey for 20 to 30 minutes before carving it, tented lightly with foil. It’s then going to take 15 minutes to carve (I had a friend holding a YouTube video tutorial in front of me because I’m very bad at it.) This gives you 30 to 45 minutes of empty oven time where you can reheat sides, which is more than most need. I have a single, not big, not great oven and it was all I needed. [I mean, needs being relative, just in case Nancy Meyers is out there and wants to lend me a set kitchen and the life that goes with it next time.]

* Gravy: I really ought to write up a recipe one day, huh, but I use a basic formula of 1/2 cup butter, 3/4 cup flour, 8 cups chicken or turkey stock, a splash of dry marsala or sherry to deglaze the pan, and a lot of salt and pepper. (You cook this the way you would a bechamel.) When your turkey is done, if you want to separate the drippings, you can replace any of that butter with fat and any of that broth with juices. Or you can skip it! The gravy will have a less nuanced turkey flavor, but it’s still pretty awesome, especially if you have homemade stock. (In a freak bit of luck, I discovered two quarts of this in the freezer from last winter and used them for the gravy, stuffing, and more.) I make the gravy right in the bottom of the roasting pan, stretched across two burners; this way I can scrape up all the good, flavorful bits. If you don’t use the dippings to make gravy, I highly recommend you use them to drizzle over the sliced turkey, to keep it as moist as possible when you serve it.

* Stuffing: I also owe you a recipe for this but although I have two stuffing recipes on this site that I adore, I made a simple challah stuffing instead — although I made it decidedly less simple by making my own challah. Each loaf will make enough bread cubes to easily fill a 9×13-inch dish. I made mine with just celery, onion, and herbs, but you could easily sauté some mushrooms, diced apples, pancetta or crumbled sausage in too. Oh, and definitely make enough to have leftovers; this is important.

* Cranberry sauce: I went old-school with this, with a very early recipe on this site. I wanted something on the sweet side because my friend Ang was bringing a more savory one with tomatillos. Both were delicious.

* Green bean casserole with crispy onions: Don’t knock it until you’ve tried it (homemade). I make the green beans extra firm (just 2 minutes, then into ice water), then the mushroom sauce. Cool them both fully before mixing them. This goes in the fridge overnight. I’ll fry the onions — always make more than you need — and keep those separate until we’re about to eat the warmed casserole.

* Slow-roasted sweet potatoes: Once I realized I’d have no time for the root vegetable gratin I’d originally planned, I added these and 10/10, would recommend because the ingredient list is basically nonexistent. I baked them for the 2 to 3 hours before the turkey goes in, because they need a lower temperature. Broil them to get a good color on the skin. Leave them out while the turkey roasts (they’ll stay decently warm for a couple hours) and rewarm them just before eating. We served these in 2-inch segments, skin and all, and I was texting the recipe to friends demanding it even before going to bed that night. It’s that good.

* Stuffed mushroom casserole: My friend Ang brought this too and it was delicious. (She thinks it needs more cheese, though. I had no complaints!)

I didn’t make any pie at all! (Although my friend Molly brought a mincemeat pie with a cheddar crust and it was wonderful.)

* Bourbon pumpkin cheesecake: I made this in a 9×13-inch pan to cut as bars instead. Same recipe. Same temperature. However, you’ll want 1.5 or even 2x the crust, and it bakes in about 30. Seriously. It’s awesome.

* Perfect Manhattans: Because why not. I made two carafes of them, just scale up the recipe until you run out of an ingredient or carafe space. Friends can pour or shake it over ice; leave cherries or orange peel strips on the side.

* Cranberry crumb bars with mulling spices: This is in The Smitten Kitchen Cookbook.

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Finally, as always, I have a last minute recipe for people who do things at the last minute. It’s never my intention, but it’s consistently my reality. I made these biscuits the first time over the summer, a season where we eat outside and act like it’s no big deal (waah), for a 4th of July ribs fest along with slaw and corn and all of those summery things. So, they go really well with warm weather. But they’re also a great quickie dinner roll, or even a fun addition to a breakfast-for-dinner night (like we had last night) with scrambled eggs and bacon. They take 5 minutes to put together and 15 to bake and there’s nothing not to love about that. They’re craggy and crisp on the outside and plush within, perfect for splitting open with your fingers, buttering, drizzling with honey, and finishing with flaky salt or nestling into the side of your holiday plate.

Previously

One year ago: Endive Salad with Toasted Breadcrumbs and Walnuts Two years ago: Root Vegetable Gratin and Cheesecake-Marbled Pumpkin Slab Pie Three years ago: Kale and Caramelized Onion Stuffing, Apple Cider Sangria and Date, Feta and Red Cabbage Salad Four years ago: Sticky Toffee Pudding, Pickled Cabbage Salad and Pretzel Parker House Rolls Five years ago: Perfect Uncluttered Chicken Stock, Cranberry Orange Breakfast Buns, Green Bean Casserole with Crispy Onions, and Apple-Herb Stuffing For All Seasons Six years ago: Granola Crusted Nuts and Spinach Salad with Warm Bacon Vinaigrette and Gingersnaps Seven years ago: Sweet Potatoes with Pecans and Goat Cheese, Creamed Onions with Bacon and Chives Eight years ago: Sweet Corn Spoonbread Nine years ago: Moroccan-Spiced Spaghetti Squash and Chard and Sweet Potato Gratin Ten years ago: Mushroom and Barley Pie Eleven years ago: Roasted Stuffed Onions and Simplest Apple Tart [New!] Twelve years ago: Cranberries: Candied, Fruity, and Drunk

And for the other side of the world: Six Months Ago: Pasta Salad with Roasted Carrots and Sunflower Seed Dressing 1.5 Years Ago: Rhubarb Upside-Down Spice Cake and Tall, Fluffy Buttermilk Pancakes 2.5 Years Ago: Failproof Crepes + A Crepe Party and Crispy Tortellini with Peas and Proscuitto 3.5 Years Ago: Crispy Broccoli with Lemon and Garlic, Not Derby Pie Bars, Liege Waffles, and Mushrooms and Greens with Toast 4.5 Years Ago: Strawberry Rhubarb Crisp Bars and Five Egg Sandwiches

** have you bought it? There’s so much great Thanksgiving and holiday stuff in there, like a chocolate pecan slab pie, a kale caesar that we have out at almost every dinner party, a wild mushroom shepherd’s pie, and a few of my favorite cookie recipes, ever. Between now and December 12th you can order either my first book, The Smitten Kitchen Cookbook, or Smitten Kitchen Every Day, my second with a custom inscription of your choice from The Strand and it will arrive by Christmas.

Drop Cornbread Biscuits

Servings: 8 to 12

Time: 20 minutes

Source: Land O Lakes

Print

Shown here are 8 large biscuits; you can make 12 smaller ones, just use the short end of the baking time range.

1 3/4 cups (230 grams) all-purpose flour

2/3 cup (90 grams) cornmeal

1 to 2 tablespoons granulated sugar (use 1 for a more savory biscuit)

1 tablespoon baking powder

1/2 teaspoon fine sea or table salt

1/2 cup (115 grams) cold butter, in cubes

1 cup (235 ml) cold buttermilk (buttermilk substitutes)

Heat oven to 450°F. I covered my baking sheet with parchment paper but it shouldn’t be strictly necessary, and many shouldn’t go in this hot of an oven, so use your own discretion.

Stir flour, cornmeal, sugar, baking powder, and salt in the bottom of a large bowl with a fork or whisk. Add butter and toss to coat cubes in dry mixture. Use your finger or a pastry blender to break the butter into smaller and smaller bits, until the largest is pea-sized. Add buttermilk and stir once or twice, until a dough comes together.

My very scientific method of dividing the dough evenly is to press it gently into the bottom of your mixing bowl into roughly a circle. Cut into 8 or 12 wedges. Pull out one triangle of dough with a soup spoon for each biscuit, pressing it into a craggy, messy ball, then drop it onto your baking sheet. Repeat with remaining dough.

Bake for 12 to 14 or 15 minutes; smaller ones should be done at 12, larger ones at 14 or 15. Remove from oven and serve warm. Biscuits are best on the first day. On the second, gently rewarming them will improve the texture.

Source: https://smittenkitchen.com/2018/11/drop-cornbread-biscuits/

[foodreceipe]

You may feel like 20, but you can’t eat like one — the best foods to eat as you age

By ROCHELLE KOFF * March 25, 2018 As you age, chances are you can’t eat and drink quite the way you did when you were 20. That extra slice of pizza shows up on the scale. Your favorite jeans are tight around the middle. And having a drink after work puts you to sleep. “Things change as you get older,” said Sheah Rarback, a dietitian on the faculty of the University of Miami Miller School of Medicine and a Miami Herald columnist. “If you want to stay as vital and active as you can, you want to take a hard look at what you’re eating.” The core recommendations aren’t surprising: Eat a rainbow of fruits and vegetables plus beans, nuts and whole grains, healthy fats and good sources of calcium and Vitamin D. Eating a healthy diet when you’re young prevents health problems later, the experts stressed, but it’s still important to choose the most nutritious ingredients — and avoid junk food. “Our bodies are not burning up as much calories as when we were younger,” said Lucette Talamas, a registered dietitian with Baptist Health South Florida. Lucette Talamas_Baptist Health dietitian Lucette Talamas, a registered dietitian with Baptist Health South Florida, with healthy fruits and vegetables. Sugar-laden foods are not only fattening; they’re inflammatory. “You don’t want your carbs coming from cake and doughnuts and candy,” said Rarback. “They’re worthless calories. “When people gain weight, it’s not going to their arms and legs,” she said. “They’re usually gaining abdominal fat around their middle, which is related to an increase risk of heart disease,” a crucial matter for both men and women. “Mistakenly, some women thought that the heart issue was more of concern for men and that’s not the truth,” Rarback said. “Heart disease is a primary cause of death for women.” It’s just one of the reasons that maintaining a healthy weight, before and after age 55, “is one of the key drivers for overall health,” Talamas said. “Once you are obese, you’re at a higher risk for more conditions.” Those conditions include heart disease, stroke, some cancers and diabetes. “Sadly, some people aren’t motivated to change their diet until they’re diagnosed with multiple conditions,” Talamas said. “Maybe they had high blood pressure and now they have diabetes type 2. That can be the trigger for change.” For women, the trigger is often menopause and hormonal changes. A decline in estrogen levels can accelerate the loss of calcium from the bones, which increases the risk of osteoporosis. Along with diet, weight-bearing activities can help stimulate the bones to grow stronger and denser, which can protect against bone fractures. “Age is just a number but our body does have changes, decade by decade,” Talamas said. “The issues at 55 and 75 can be different,” said Monique Biddle, a registered dietitian and certified diabetes educator at Memorial Healthcare. Some of those differences involve a change in lifestyle and economic status as you age. “Someone who’s 55 could still be working and not have the budget constraints of someone who’s 75 or older,” said Biddle. “Some people have to go to the grocery store on a bus or a van and they can’t carry much.” She advises many of her older patients to buy canned or frozen fruits and vegetables, without fattening sauces, since they last longer. Rinse the food in the can to eliminate added sodium. And stay away from pricey supplements. If you need iron, for example, eat iron-rich foods: Spinach, whole grains, dried fruits, eggs, beans, tofu, meat and fish. Here are important components for a healthy diet, especially for older adults: ▪ Calcium and Vitamin D: Essential for bone health, calcium and Vitamin D are found in milk, cheese and plain yogurt (avoid sugar-laden choices). Orange juice, almond milk (and other alternative milks) and some cereals are among products often fortified with calcium. Some dark green vegetables like spinach, kale, mustard greens and broccoli contain calcium but in a smaller amount than dairy products. “Another good source of calcium is canned salmon,” said Rarback. “If you eat the soft bones, you’re getting calcium.” Women over 50 and men over 70 need 1,200 milligrams of calcium (including food and supplements) daily, according to the National Osteoporosis Foundation. It’s recommended men under 70 get 1,000 milligrams daily. You’ll also need Vitamin D so your body can absorb the calcium. “Calcium and Vitamin D work together,” Biddle said. Vitamin D is found in sunlight and certain foods — including mackerel, salmon and tuna. Vitamin D is usually added to dairy products, orange juice, soy milk and fortified cereals. Check with your physician to see if you need a calcium or Vitamin D supplement before taking one. ▪ Fiber: “Fiber is important for everyone, but it’s especially important for older adults to improve cholesterol levels and regularity, which can become an issue when you get older,” Talamas said. Dietary fiber may also help improve blood sugar levels, and lower risk of heart disease, stroke, obesity and type 2 diabetes. Eating at least three or more ounces of whole grains can reduce the risk of several chronic diseases and help maintain your weight, according to the Department of Health and Human Services. Options include whole wheat, oats or oatmeal, rye, barley, brown rice, buckwheat, millet, quinoa, and sorghum. Popcorn has fiber, but avoid the greasy movie theater variety. Fruits and vegetables are also fiber-rich, but don’t underestimate legumes either. “Black beans, red beans, white beans and lentils are great sources of fiber,” Rarback said. “Beans have folic acid and they’re a good source of protein. They’re reasonably priced if you’re on a budget and they’re an easy add-on to salads, rice or pasta. You can also mash them up for a dip.” ▪ Protein: One challenge as you age is losing muscle mass, Rarback said. To prevent loss, it’s important to get enough protein, but not overdo it. She recommends low-fat options like lean meats, chicken, fish, beans and plain yogurt. The Centers for Disease Control and Prevention recommends that 10 to 35 percent of your daily calories come from protein — roughly 46 grams of protein for adult women and 56 grams for adult men. Consider these dietary tips to help you age well: ▪ Thirst decreases as you get older so be sure to drink more water, Talamas said. Low-sodium soups and water-rich fruits and vegetables can help keep you hydrated. Coffee is dehydrating so pair it with a glass of water, Biddle said. ▪ Cooked tomatoes, cooked red peppers, watermelon and guava contain lycopene that might improve prostate health, studies show. ▪ Yellow, orange and green foods can help prevent cataracts and age-related macular degeneration. Green pistachios are also good. ▪ Reach for the spice rack instead of the salt shaker, as sodium leads to high blood pressure. Many spices have anti-inflammatory and antioxidant powers, Rarback said. Some of the most beneficial spices include cinnamon, turmeric (use with black pepper), ginger, cumin and coriander. ▪ Inflammation is at the root of a lot of diseases. Fruits and vegetables are anti-inflammatory. Eat more of them. ▪ Omega 3 fatty acids can reduce risk factors for heart disease, including high cholesterol and high blood pressure. Sources include fatty fish (salmon, sardines, mackerel), avocados and walnuts. ▪ Watch out for mindless snacking. Some snack ideas: apples and peanut butter, carrots and hummus, plain yogurt or an ounce of cheese with a whole wheat cracker. ▪ Cooking at home gives you more control over ingredients. When you do dine out, split meals with your companions or set aside food for take-out before you start. “Practice mindfulness when you’re eating,” Talamas said. “Pay attention to whether you’re really hungry.” ▪ Get moderate or aerobic exercise at least 150 minutes a week (30 minutes a day for five days) and strength-training exercises two days a week. Work on balance, especially as you get older. https://www.miamiherald.com/living/health-fitness/article206673899.html?fbclid=IwAR0k1-PmaD9dUEzfcW3DCvaWzvEfvPVL_4h_4qoDQzojLvuMo-t4LaPHpHw

https://www.miamiherald.com/living/health-fitness/article206673899.html?fbclid=IwAR0k1-PmaD9dUEzfcW3DCvaWzvEfvPVL_4h_4qoDQzojLvuMo-t4LaPHpHw

[lindafrancois]

What Is Celiac Disease? How Does It Impact Your Gut Health?

Gut health with celiac disease

If you have celiac disease, eating gluten triggers an immune response in your small intestine. Over time, this reaction damages your small intestine lining and even prevents absorption of some nutrients (malabsorption).

Table of Content

Symptoms of Celiac Disease

Foods to Avoid in Celiac Disease

Foods to Eat in Celiac Disease

5 Natural Nutrients That Can Improve Your Gut

The intestinal damage often causes diarrhea, fatigue, weight loss, bloating and anemia, and can lead to serious complications.

Gluten intolerance, also known as celiac disease, sprue or gluten-sensitive enteropathy, occurs when your body cannot tolerate the gluten found in wheat, barley or rye. Celiac disease is also known as:

Sprue

Nontropical sprue

Gluten-sensitive enteropathy

Gluten is also found in oats that have been made in processing plants that handle other grains. It can even be found in some medicines, vitamins, and lipsticks.

Gluten intolerance, also known as gluten sensitivity, is characterized by the body’s inability to digest or break down gluten.

Some people with gluten intolerance have a mild sensitivity to gluten, while others have celiac disease which is an autoimmune disorder.

In celiac disease, the immune response to gluten creates toxins that destroy the villi. Villi are tiny finger-like protrusions inside the small intestines.

When the villi become damaged, the body is unable to absorb nutrients from food. This can lead to malnutrition and other serious health complications, including permanent intestinal damage.

Symptoms of Celiac Disease

a) Gastrointestinal Symptoms

Symptoms of gluten intolerance may occur in the digestive tract. Children may experience gastrointestinal symptoms more than adults. Include abdominal cramping, bloating, intestinal gas and changes in bowel patterns.

Diarrhea or constipation may occur with pale, foul-smelling and fatty stools. Digestive symptoms of gluten intolerance may mimic symptoms of other diseases, like irritable bowel syndrome or Crohn’s disease.

b) Rash

Dermatitis herpetiformis may occur if you have gluten intolerance. Antibodies released from gluten ingestion deposit under the first layer of skin, causing groups of watery, itching blisters.

This condition may be the only sign of gluten intolerance in some people. Symptoms include patches of itchy skin that are often painful to the touch.

The rash may develop into raised areas of skin that turn into small, watery blisters that are intensely itchy. Skin problems commonly develop on the elbows, knees, buttocks, face, scalp and shoulders.

If you experience symptoms of dermatitis herpetiformis, following a gluten-free diet is a must to prevent intestinal damage from occurring.

c) Fatigue

Gluten causes the destruction of tiny fingerlike projections inside the small intestine, villi, in people with celiac disease.

Villi are essential for nutrient absorption. When too many villi are damaged, mal-nourishment and lack of energy may occur. You may experience bouts of fatigue or suffer from long-term, chronic fatigue with gluten intolerance.

Once a gluten-free diet is established, villi are often able to heal and nutrient absorption increases which may help relieve fatigue over time.

d) Musculoskeletal Problems

Thinning bones and osteoporosis may occur in people with a long-standing history of being undiagnosed with celiac disease, due to a lack of calcium absorption. You may experience other joint problems, including joint pain and arthritis.

Children with undiagnosed celiac disease may suffer from stunted growth. Muscles and nerves may also be affected, causing generalized muscle pain and tingling and numbness of the hands or feet

Fast Facts About Celiac Disease

Around 83% of Americans with celiac disease are undiagnosed or misdiagnosed with other conditions.

The only existing treatment for celiac disease is a gluten-free diet.

Around 5-22% of people with celiac disease have a first-degree relative with the condition.

Foods to Avoid in Celiac Disease

A person with celiac disease must avoid all foods that contain gluten, even in the smallest amounts. These include:

Any food made with cereals such as wheat, barley, triticale, rye, and malt

Breads

Beer

Some candies

Many desserts

Cereals

Cakes and pies

French fries

Pasta

Processed meats

Soups

Sauce mixes

Brown-rice syrup

Malt derivatives, including malt loaf, malt vinegar, brewer’s yeast, and malt-based beer and malted milk or milk shakes

Some types of soy sauce

Foods to Eat in Celiac Disease

Dairy-products

Many foods are naturally gluten-free. These include:

Fruits and vegetables

Fresh eggs

Fresh meats

Fish and poultry

Unprocessed beans

Seeds and nuts

Most dairy products

White rice

5 Natural Nutrients That Can Improve Your Gut

To have a strong gut, you need to be on a very strict gluten free diet and that includes no cross contamination.

In addition to this, you also need to take into consideration the following – a generic recommendation for a healthy diet:   

Daily caloric consumption should be similar to the daily caloric burn out.

Consume unprocessed food.

Limit salt/sodium consumption.

Eat more vegetables and fruits – the more colourful and varied, the better.

Limit consumption of fats and prefer unsaturated fats to saturated and trans fats.

Drink sufficient amounts of fluid.

Limit sugar intake.

Eat fiber rich food.

Limit red meat consumption and balance it out with fish, poultry, nuts and beans.

Consume sufficient amount of vegetables and vitamins.

If you have been on a strict gluten free diet, some common issues may arise like your haemoglobin will always be slightly low, calcium levels need to be increased and the gut needs to be very strong. Some of the things you can eat to improve your gut naturally are as follows:

1. Betaine HCL

Spinach and beetroot are excellent natural sources of Betaine HCL to increase your haemoglobin. Betaine HCL is a hydrochloric salt of betaine, which serves as a gastric juice acidifier.

Bunch of raw spinach and beetroot

By lowering gastric pH, betaine HCL activates gastric protein, which degrades enzymes and stimulates the digestive process.

Most kids can’t eat beetroot in a salad, so just add beetroot to your roti atta, chocolate cake or pasta sauce. Spinach can be boiled and pureed to make green pasta or green risotto. The easiest thing to make would be Palak Corn or Palak Chicken.

2. Probiotics

Probiotics help in maintaining the good bacteria in your gut. The best source is yogurt or buttermilk.

3. Prebiotics

Prebiotics are non-digestible carbohydrate based food ingredients that stimulate the growth of beneficial bacteria in the gastrointestinal tract. The opposite of probiotics, prebiotics are not living microorganisms but rather heat-resistant, fiber like substances.

The health effect of prebiotics are brought about by an increased production of short-chain fatty acids by stimulated bacteria which feed the gut microorganisms and provide energy to the cells that form the intestinal lining.

Some of the natural sources of prebiotics are garlic, onions, asparagus and leeks. They help the gut absorb calcium, magnesium and vitamin D.

4. Magnesium

Magnesium controls gastric acid production, gastric emptying, intestinal motility as well as bile secretion and digestive enzyme production.

Early signs of lack of magnesium are bloating, constipation and cramps. The best natural sources of magnesium are almonds, seeds of pumpkin or melon and green leafy vegetables.

5. Curcumin

The main ingredient of turmeric is curcumin which stimulates the gallbladder to produce bile and facilitates the breakdown of large fat globule, thus improving digestion.

Want to know more about how to steer clear of many such diseases and lead a healthy fulfilling life? Get in touch with our expert Truweight Nutritionist today. The first consultation is on us. Click here to avail.

The post What Is Celiac Disease? How Does It Impact Your Gut Health? appeared first on Truweight Blog.

What Is Celiac Disease? How Does It Impact Your Gut Health? published first on https://dietariouspage.tumblr.com/

[pruittwrites]

PruittWrites Celebrates Christmas

Each day this Christmas season, we are offering one of the devotions from our new book, The Native.  Also, we have five free Christmas stories scattered throughout the month, The Christmas Guitar, Christmas LED’s, Christmas In Triage, Barley Candy and Chicken Bones and Aunt Alma Dilla’s Christmas Poached Pears. Plus, special Christmas artwork throughout the month. We hope you join us daily this December, as PruittWrites Celebrates Christmas!

from PruittWrites Celebrates Christmas

[viralleakszone-blog]

Healthy Eating: How to Build a Buddha Bowl

http://www.viralleakszone.com/healthy-eating-how-to-build-a-buddha-bowl/

Healthy Eating: How to Build a Buddha Bowl

buddha bowl, easy meals, healthy meals, hippie bowl, how to, vegetarian, weight loss

Buddha bowls (a.k.a. hippie bowls) — initially exclusive among the vegan and vegetarian community — have now gone mainstream because of their power to both nourish and satisfy, boosting health and aiding weight loss efforts. Plus, they’re delicious. Though there are some variations on the formula (some allowing for non-vegan ingredients), many agree that each bowl should be “built” according to a winning superfood equation: whole grain + a nutrient rich green/veggies + lean protein + healthy fats = happiness in a bowl.

There are loads of Buddha bowl recipes online, but the greatest thing about these hearty meals is the ability to use the formula to create your own out of your favorite nutrient-dense foods. In fact, your kitchen may already have all the ingredients needed to create a winning combo!

Things You’ll Need

A bowl A whole grain of your choice A dark green vegetable One or more additional vegetables (go for color!) A lean protein A healthy fat (can be in the form of nutritious dressings and toppers like seeds and nuts) Flavor boosters like herbs, spices, natural sauces (optional) A grateful heart (optional, but highly recommended) Step 1: Choose a Healthy Whole Grain Whole grains provide a healthy source of nutrients like fiber, B vitamins, and minerals. The fiber, in particular, makes you feel fuller longer, so you’re not reaching for that candy bar after a meal. Make sure you choose whole grains, not refined grains that have been processed to remove much of the fiber and increase the shelf life. Here are some suggestions:

Brown Rice Barley Farro Millet Wheat Berries Amaranth Quinoa (a “faux-grain” seed, but it counts!) Step 2: Choose a Dark Green Vegetable I’m sure you know by now that dark green vegetables (especially leafy greens) are one of the world’s premier superfoods. I mean, what can’t they do? They help stave off heart disease, protect our cells from cancer, strengthen our bones, reduce inflammation, improve digestion, the list goes on. It’s kind of a no-brainer that greens should take up some prime real estate in your Buddha bowl! For maximum nutrition, eat them steamed or raw. Some suggestions:

Kale Collards Beet greens Turnip greens Chard Spinach Arugula Bok choy Green beans Broccoli Step 3: Add Colorful Veggies Technically, you’ve satisfied your Buddha bowl vegetable requirement with the greens, but when it comes to vegetables, the more colors, the more well-rounded your nutrient intake. Not to mention the prettier your bowl will be! Again, for maximum nutrition, we recommend steaming, baking, or lightly stir-frying in coconut oil.

Beets Sweet Potato Carrots Squash Red and Yellow Bell Peppers Eggplant Tomatoes

Step 4: Choose a Lean Protein We learned it in elementary school — proteins are the building blocks for our muscles, bones, blood, skin…OK, well, our whole bodies. Just make sure to choose whole food protein with the least amount of processing. Since these were originally vegan dishes, meatless protein sources are the most popular:

Tofu Tempeh Chickpeas Lentils Soy beans Black beans Chicken breast (if not vegan/vegetarian) Step 5: Choose Healthy Fats First of all, it’s important to familiarize yourself with difference between healthy and unhealthy fats, and the proper ratios between Omega-3 and Omega 6 fats your diet should include. Fat’s gotten a bad rap for a long time, but the truth is, fats are essential for brain health, vitamin absorption, energy, managing inflammation, among other important functions. Don’t skip it! Some popular choices:

Avocado & avocado-based dressing Tahini Pumpkin seeds Sesame seeds Chia seeds Walnuts Olive oil dressings Build It!

You could search the web for recipes, but why not pick some of your favorite foods in each of these categories and throw them together for the fun of it? Here are two examples of bowls created at random, but that turned out super delicious. The bowl on the left includes brown rice, baked marinated tofu, steamed broccoli, and red peppers drizzled with sesame oil dressing and Sriracha sauce. The bowl on the right’s got quinoa, roasted sweet potato, sautéed kale, roasted chickpeas, avocado, and pumpkin seeds drizzled with an olive oil vinaigrette. Your turn! Grab a bowl and get started.

[a-designer-and-a-historian-blog]

25 May 2017 

[forged] @forged_hf

Hudson Falls • “Be prePEARed” is what Tara joked as we dug into the port poached pear we ordered as one of our desserts at [forged], a new restaurant in Hudson Falls focused on the authenticity of flavors that can be developed with farm to table dining. The soft opening of [forged] has marked the introduction of five-star food to this part of the capital district, and at an absolute bargain. Two appetizers, two entrees, and two desserts (plus one complimentary treat) left Tara and I feeling satisfied without putting much of a dent in our pocketbooks. A bill of $72 for the amount and quality of the food we ordered was astounding. • For starters, we kicked off the evening with the dish which had me the most excited: roasted bone marrow, presented just the way you’d want - two gigantic halves of a bone - with chimichurri, pickled onions, and perfectly toasted brioche. Decadent and buttery, the only complaint we had was that there wasn’t more of it. We were quickly sated, however, by the ahi tuna crudo, which featured a perfect balance of spice in its use of pickled ginger, ponzu reduction, arugula, and candied lime dust. • Entrees didn’t disappoint, either. Both Tara’s roasted chicken thigh, served with rosemary, leek, and herb barley risotto, and my salt roasted lake trout, with succotash, sage brown butter, and puffed black rice came in two different portion options and were equally exemplary and satisfying. While I can’t exactly say for Tara’s meal, her clean plate probably speaks to the dish better than I could, my trout was salty, savory, and with the crispiest skin I’ve ever had. • My favorite part of our meal, though, was dessert. The port poached pear, which prompted a lot of cute fruit puns on Tara’s part, struck a perfect balance between sweet and savory in its use of cardamom, vermouth, evoo cake, and basil. The three ever changing ice cream scoops featured tonight, which are made in house, were incredibly satisfying as well. Still arranged in the traditional neapolitan shades were a classic vanilla bean creamier than any ice cream ought to be on god’s green earth, a cinnamon that we couldn’t stop eating, and, our favorite, the tangy chevre balsamic. Needless to say, we were both members of the clean plate club tonight and will most definitely be returning for brunch, the gastropub, and eventual chef’s table. | Jay 

[healthon]

What to Eat and Not Eat if Your LDL and Triglycerides are Too High

So, I was searching the internet for a bare bones list of yes and no, good and bad foods for my fiance's "new" diet. He just found out his LDL cholesterol and triglycerides are WAY too high, so I'm practicing tough love and making ... well, encouraging ... him to make some lifestyle changes and give up some of the foods he loves--foods that I told him could kill him. And I won't have that.

In order to help him (not just nag him) I wanted to give him a list of what he can and should eat--and those foods he shouldn't--to help lower his cholesterol. Seeing it on paper would make it easier for him, since he keeps asking me (sometimes texting me if he's out) if he can eat this or that. So, I wanted to give him a nice long list. (And, yes, I'll be eating what he eats ... and not eating what he shouldn't.)

But with all the searching I did online, I kept coming up with sites that would list maybe five GOOD foods and/or a few BAD foods, along with a lot of blah-blah. (Like I'm doing now.) I just want a LIST! So, fine, I'll make one myself. And you can certainly use it, too.

This will be an ongoing, growing list, as nitty-gritty as can be, so please help me out by adding what I've missed in either category--good or bad--as well as dessert/sweet foods that are okay for someone with high cholesterol. And I'll add an "in moderation" list too, since some foods aren't quite right for "good" or "bad."

If you disagree with something on either list, please let me know (and why) in the comments section below. Thank you!

Note: I'm not a nutritionist or a doctor. I've just compiled this list from a variety of sources and double-checked as much as possible to be sure that more than one source agrees. Of course, you should check with your own doctor to find out the "diet" that's right for you.

First Things First for High Cholesterol

Lose some weight

Exercise

Drink plenty of water

Stop smoking

List of Foods BAD for Cholesterol Levels - Try to avoid these items as much as possible

Please help me out by adding any that I've missed. If you want, you can add some explanation in the box below the list item, including a better alternative if you have one.

Red meat (If you're going to eat red meat, choose the leanest cuts possible and trim as much visible fat as you can)

Organ meat (liver, for example)

Veal, lamb and pork (but, as far as I've read and heard, these are better choices than red meat, but keep portions to no more than 4 ounces and trim all visible fat)

Processed lunch meats, especially bologna, ham, salami, roast beef

Bacon (make it turkey bacon if you're going to eat it)

Sausage (although lean turkey sausage is a much better choice, such as the Jennie-O brand, which comes in Sweet Italian and Spicy too)

Hot dogs

Duck and goose

Butter (Choose vegetable oil spread or margarine without trans fats or saturated fats instead)

Full fat dairy products (Choose lowfat or, best of all, skim cheeses)

Coconut oil, Palm kernel oil, Palm oil, and Cocoa butter

Shrimp

Shellfish (such as mussels and clams)

Ice cream and heavy cream

Candy bars and sugary candy

Cakes, pies and cookies

French fries

Chicken wings, fried with skin

White bread

Full fat salad dressings (Ranch, Blue Cheese, Thousand Island, French, etc.)

Egg noodles and pasta made with white flour (Whole wheat pasta and rice noodles are much better choices.)

**See "Are There Really Any Substitutes for Cheese?" for a bunch of healthier ideas (not just vegetarian substitutes) and suggestions.

**These are saturated fats

Foods You SHOULD Eat or CAN eat if You Have High Cholesterol - And drinks too

I'm being very specific when it comes to things like fruits and veggies, to give my fiancé ideas rather than just listing "fruits" and "vegetables." I want to make this "yes food" list a long one, so he doesn't feel so much like there's so much he can't have and not much that he can.

Please help me out by adding any good foods or foods that are okay in moderation that I've missed in the comments section below.

Apples

Oranges, grapefruits and other citrus

Bananas

Pears

Berries (strawberries, blueberries, blackberries, raspberries, etc.)

Melon (watermelon, honeydew, cantaloupe, etc.)

Peaches, plums, nectarines

Grapes

Tomatoes

Avocado (a healthy fat)

Salad greens (but iceberg lettuce isn't so great because it has few nutrients; better to choose other leafy greens)

Cucumbers

Onions, leeks, shallots

Peppers

Mushrooms (incl. Portobellos, which are excellent grilled as "burgers")

Squash (zucchini, spaghetti squash, butternut, winter squash, etc.)

Cabbage and sauerkraut

Broccoli and cauliflower

Spinach

Eggplant

Green beans

Kale

Corn

Potatoes and yams

Carrots

Raisins and cranberries (which add great sweetness to so many things, including salads, casseroles, rice, oatmeal, etc.)

Oatmeal and oat bran

Beans (pinto, black beans, lima beans, garbanzo beans, etc.)

Rice (especially brown rice)

Quinoa

Hummus

Whole wheat / whole grain breads, including whole wheat tortillas and pita pockets

Corn tortillas

Salsa

Soy products (soy milk, tofu, edamame, etc.)

Salmon (Fish in general, but I'll list some types separately)

Albacore tuna (packed in water if canned)

Lake trout

Herring

Halibut

Mackerel

Sardines

Chicken, skinless, especially white meat (baked, broiled, grilled ... not fried)

Turkey, skinless, especially white meat (baked, roasted, grilled, etc.)

Whole wheat pasta ...and Soba noodles, rice noodles

Nuts, unsweetened (almonds, pistachios, walnuts, etc.) and seeds (such as sunflower seeds)

Garlic

Veggie burgers / Black bean burgers

Pickles

Peas

Lentils and barley

Oil & Vinegar (made with olive oil) and Balsamic Vinagrette dressings

White wine vinegar (great for cooking with instead of oil, because it doesn't change the taste of food and doesn't add fat)

Olive oil, Canola oil, Peanut oil

Low fat soups (especially vegetable and broth-based soups, including lentil soup, minestrone, chicken and rice, etc.)

Cream of wheat

Low sugar cereals (Corn Flakes, Rice Crispies, Cheerios, etc.)

Air-popped popcorn

Skim milk (or at least low fat if you really don't like skim)

Nonfat yogurt

Egg whites or egg substitute

Low fat or nonfat cottage cheese

Green tea (or any other tea is good, too)

Coffee (but no cream ... choose skim milk instead)

Herbs and spices (to add flavor instead of fatty additives)

Olives

Low fat condiments (mustard, catsup, relish, low-sodium soy sauce, lowfat mayonnaise)

Pita chips (at least, the brand I saw in the store today had no trans fats, no saturated fat, and just a small amount of monounsaturated fat, so check the container for this information)

**The Mayo Clinic says this is one of the top 5 foods for lowering cholesterol.

This is a very versatile, healthy food, which is a great base for many recipes. See "A Recipe for Quinoa Salad" with alternatives and other ideas for cooking with quinoa.

**Best to grill or bake fish

**Since nuts high in calories, just grab a handful now and then. Nuts are great, healthy fat substitutes for croutons, meats and cheese in salad. AVOID Brazil nuts, however.

**These are monounsaturated fats.

**Examples include oregano, basil, parsley, rosemary, thyme, cilantro, coriander, black pepper, and cumin. But stay away from a lot of salt, which can raise blood pressure and contribute towards water retention.

Foods to Eat in MODERATION

I guess you could say "everything in moderation," especially the good desserty/sweet foods listed above. But there are some foods that aren't dessert and don't really quite fit in the BAD or GOOD lists as much as others. So that's what this category is for. For example, people with high cholesterol don't really have to give up eggs altogether, but they should try to most often use egg whites or egg substitute when possible. And while olive oil, for one, is a good oil, it's better to use just a light, sprayed on coating instead of dousing the food.

Eggs, no more than 4 yolks per week. (Best to use egg whites only or egg substitute as much as possible.)

Margarine, soft tub or liquid (Look for little to no trans fat)

Red wine (All alcohol in moderation, but red wine is best. It's said to actually help lower cholesterol.)

Fruit juices (100%, unsweetened juice is best.)

Peanut butter

Safflower, Sunflower, Corn, and Soybean oil

**See "New Cholesterol Fighter Found in Red Wine" from Science Daily.

**EverydayHealth.com says that grape juice is especially beneficial.

**This is one source of information I used to decide is peanut butter was "okay" or not: "Is Peanut Butter Bad if You Have High Cholesterol?" from Livestrong.com

**These are polyunsaturated fats

Dessert / Sweet Foods You Can Eat

I'm separating this out, since this is one area where my fiancé is feeling especially deprived right now

Dark chocolate (The darker the better, but it depends how bitter you like it.)

Fat-free, sugar-free pudding

Jell-O, especially sugar-free

Angel food cake

Fat-free sorbet

Nonfat frozen yogurt

Fig bars or other types of "newtons"

Low-fat vanilla wafers (which are good with the fat-free, sugar-free pudding)

**Definitely in moderation on this one. Dark chocolate shouldn't be mistaken for a "health food," but studies have shown that the antioxidants it contains helps lower bad (LDL) cholesterol and increase the good (HDL). See one of many sources at EverydayHealth.com.

**The Nabisco 100% Whole Grain, Triple Berry Newtons we just bought have no trans fat and no saturated fat. Just .5mg of polyunsaturated fat per two newtons.

Low Cholesterol Recipes

A Cookbook from the American Heart Association

Sometimes we need a little help putting the good ingredients together.

It's one thing to pick up a piece of fruit or grill a piece of chicken (no skin, of course), but if you're like me, you might have a bit of trouble combining the healthy stuff into tasty recipes, without adding ingredients that defeat the purpose. This cookbook will help you do that.

American Heart Association Low-Fat, Low-Cholesterol Cookbook, 4th edition: Delicious Recipes to Help Lower Your Cholesterol

This cookbook includes 50 heart-healthy recipes along with current information on nutrition and fat.

Making a lifestyle change? This book will make a helpful additional to your arsenal of tools to accomplish your goals.

Buy Now

There are Lots of Low-Cholesterol Recipes Online

27 Low-Cholesterol Recipes from Heart Healthy Living

Over 400 Low-Cholesterol Recipes from The Food Network

Low-Cholesterol Recipes from AllRecipes.com More than I can count, but you can search in a variety of ways, including by ingredient, main dishes, side dishes, desserts, the top 20, etc.

More Reading About Low Cholesterol Diets - And how to lower your LDL and Triglycerides

These are sites I've found to be very reputable and sources I used to help me build my lists.

Checklist: Your Low Cholesterol Diet From the Cholesterol Management Center at WebMD.com

The Low Cholesterol Diet From HeartHealthyOnline.com

11 Foods That Lower Cholesterol From Harvard Medical School

© 2012 Deb Kingsbury

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Delia 4 years ago

Oh My....poor my hubby eats all the stuff on the first bad list...I barely eat stuff like that, yet I have a cholesterol problem...I think mine is due to my Thyroid Meds...well I try cooking healthy for hubby but I'm not with him 24 hrs.

thanks for sharing!

othellos 3 years ago

Thanks for this essential list. I bookmarked it for reference at any time. I think I eat a lot from the "Good" list plus coffee of course. Thanks for sharing:=)

msblacque46 3 years ago

My cholesterol was completely out of control,and last November I ended up in the hospital with a "silent heartattack". This is how the doctor described it.Diabetic for 18yrs.,and trying to live a normal life eating all kinds of junk food,and paying a narrow fatal price for it. I was hospitalized for 6days. I was placed on a low sodium/low cholesterol diet,and i've lost 3opds. since November. I'm so happy to run cross your info,and the delicious things that I can eat.. I season my food with many of the things you've listed,and i'm doing very well now.My cholesterol was so bad my heart wasn't pumping the amount of blood required(@25%),but it's increased greatly since my check-up. I share my experiences with the world now,to take better care of themselves,otherwise they'll have serious problems later on. Again,Thanks soooooooooo very much for sharing.Ms. C.F.B.

debra1026 2 years ago

better cut some of my foods that are bad according to this essential lists of yours,Really great lens,Very helpful, gonna print it out..

with this essential list and my www.jeffersonnutrition.com I see good result in my future.Thanks..

Joyette Fabien 2 years ago from Dominica

Thanks for sharing these very useful tips!

CrisSp 2 years ago from Sky Is The Limit Adventure

No, not me (yet) but hubby is in trouble with his cholesterol and I'm sure to pass this on.

Useful and very informative hub.

Lisa Steinberg 8 months ago

I just found out I have high cholesterol and triglycerides (I have a family history on my dad's side) and I have heard many times it is hereditary. With that being said your list is very comprehensive and I quite like the way you have organized it. One thing I would recommend adding to the "What not to eat list" for snacks are most crackers. They seem healthy but many of them are high in saturated fats. I haven't researched what brands are heart smart but I assume ones that are made with whole grains like melba toast or Ryveta are cracker type substitutes that would work. Thanks again for sharing.

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