#keto for health

[vitalnourish]

What’s really in our food?

Recently, many people have been checking the ingredient lists of our food to determine if it is ultra-processed. We are able to see strange sounding ingredients on the back, but what exactly do they do to our food?

Let’s examine a proclaimed ‘healthy’ food, a gluten free KIND bar. Its ingredients include;

tapioca syrup, produced from tapioca starch that is used as a thickener, sweetener, and stabiliser. It has been linked to causing fatty liver disease.

vegetable glycerin, a sugar alcohol that is a byproduct of the soap and biodiesel industry. It can lead to nausea and diarrhoea.

palm kernel oil, made by the bleaching, deodorising and neutralising of crude palm oil. It increases levels of bad cholesterol.

Keep in mind that these effects are shown when the ingredients are eaten in excess, however 60%-90% of the average American diet are full of these foods (that are ultra processed). Learn your ingredients!

Sources;

Dr. Chris van Tulleken

Learn - the whole truth. (n.d.). The Whole Truth Foods. https://thewholetruthfoods.com/learn

[junicafe]

[softbutchthatlovesyou]

I don't know what person trying to repair their health needs to hear this but you CANNOT cure an allergy by repeatedly consuming it.

[mindblowingscience]

Diets that are higher in fat and significantly lower in carbohydrates are known to have a drastic effect on reducing the incidence of seizures in individuals with drug-resistant forms of epilepsy, particularly among children. While it's becoming apparent the diet creates some sort of shift in the gut's microflora, the precise nature of those changes and their connection to the prevalence of seizures remains a mystery.

Continue Reading.

[superheroworkouts1]

Turkey and Avocado Wrap

Whole wheat tortilla filled with sliced turkey breast, avocado, lettuce, tomatoes, and a light yogurt-based dressing

Served with a side of baby carrots or a small mixed green salad

[fattofitsure]

Here's a simple and easy-to-follow 1-week meal plan:

Day 1:

Breakfast: Avocado toast with scrambled eggs

Lunch: Greek salad with whole-grain pita bread

Dinner: Baked chicken breast with roasted vegetables

Day 2:

Breakfast: Overnight oats with berries and almonds

Lunch: Vegetable stir fry with tofu or chicken

Dinner: Salmon with quinoa and steamed vegetables

Day 3:

Breakfast: Banana and peanut butter smoothie

Lunch: Grilled chicken salad with vinaigrette dressing

Dinner: Vegetable lasagna with whole-grain noodles

Day 4:

Breakfast: Greek yogurt with granola and fruit

Lunch: Black bean and corn salsa with tortilla chips

Dinner: Shrimp stir fry with brown rice

Day 5:

Breakfast: Blueberry muffin with honey butter

Lunch: Turkey and cheese sandwich on whole-grain bread

Dinner: Baked sweet potato topped with black beans and avocado

Day 6:

Breakfast: Peanut butter and banana toast

Lunch: Hummus and vegetable wrap

Dinner: Lemon-pepper cod with roasted potatoes and green beans

Day 7:

Breakfast: Spinach and cheese omelet

Lunch: Tuna salad with crackers

Dinner: Homemade pizza with whole-grain crust and vegetable toppings

This meal plan includes a variety of nutritious and delicious options that are easy to make at home. Feel free to substitute ingredients and customize the meals to suit your taste preferences and dietary needs.

Get Meal plans and recipes

[leveledupmindset]

I don't know who needs to hear this but summer is 42 days (6 weeks) away....

[doten1010]

The Complete Ketogenic Diet for Beginners

get your pdf copy now

The simple, easy, and friendly way to start the ketogenic diet and lifestyle.

Starting the ketogenic diet can be overwhelming. There is so much to learn and so many resources to choose from. So, why doesn’t somebody make it easy? We did. The Complete Ketogenic Diet for Beginners is your all-in-one resource for starting and sticking to the ketogenic diet. You get exactly what you need to make keto surprisingly simple: meal plans, shopping lists, support, and lots of ketolicious recipes.

The Complete Ketogenic Diet for Beginners includes:

75 scrumptious recipes, from bacon-artichoke omelets to pesto zucchini noodles. These easy-to-follow recipes can be prepared in 30 minutes or less. All recipes are included in the supplementary PDF for easy access.

14-day meal plan with breakfast, lunch, dinner, and snack suggestions. This audiobook takes the guesswork out of starting your ketogenic diet. The 14-day meal plan is also included in the supplementary PDF.

The big picture. An overview explaining the fundamentals of the ketogenic diet and handy charts illustrating nutritional information help you master keto in no time.

Easy meets yummy meets healthy in this ketogenic diet audiobook narrated by Teri Schaubelt, an listener favorite.

[emily1-johnson]

I'm excited to share this one with you guys! 3 ingredient everything bagels just made these and they were good! Recipe: 1 cup of plain greek yogurt 2 cups of almond flour 1 tsp of baking powder Combine the yogurt and almond flour until it forms a dough like consistency. You can use less almond flour just make sure it comes out doughy. Add tsp of baking powder and a dash of salt. Roll into balls, press them down, poke a hole in the middle with your finger and shape accordingly. Coat with egg wash (optional) Next add your topping. I used everything but the bagel seasoning but you can use seasme, garlic, salt, poppy seeds or even cheese! Pop in the oven for 15 - 20 minutes on 375 or until golden brown. That's it! You can make little breakfast sandwiches with these or with some veggies cream cheese and lox, you name it! Enjoy Edit: I see comments saying here are high calorie but there 160 cals and 4.5 carbs.. that's low carb. Add an egg and bacon that's less than 5 for breakfast Also you can definitely reduce the almond flour amount. I see a lot of greek yogurts are 15 carbs the one use I'd only 4 a serving, divided into 4 that's 1 plus the almond flour carbs. Use FINE MILLED almond flour, otherwise it might be gritty.

[radlissa]

[typicaltypeone]

Stress & Sleep

You stay up till two in the morning working off coffee and stress to keep you held together.

Yeah that has to stop when you become a diabetic.

Like it or not a huge part of maintaining your diabetic health is your sleep and your stress. Something I learned from my doctor is that without a minimum of 8 hours of sleep, your body can become even more resistant to insulin.

Set up a bed time for yourself! Go to bed on time, get eight hours of sleep. On top of that, you need to eliminate the basic stresses of life.

When I talk about stress I mean both emotional and physical. Im calling out my whole generation, we don't like to eat three meals a day, we don't like to get our daily required intake of water. We do these things then wonder why we feel like garbage.

Three meals a day, around the same time each day, on top of proper water intake will do wonders for keeping your blood sugar stable. Add a good sleep schedule into the mix and you’ll do better and feel better overall. Even these basics can also help reduce depression and thus emotional stress too.

Continue into other healthy habits like showering, brushing your teeth, and you’ll find yourself much happier and much more stable as a diabetic. DISCLAIMER: I am not a doctor or licensed medical professional, you’re welcome to ask me any questions about my journey or experiences but for any serious issues or questions please contact your doctor or endocrinologist.

[ici-bee]

So my 4 day fast turned into a 5 day fast 😁

And after 5 days my weight has gone from 282 down to 274.6 this is the lowest i have seen since before i had my son almost 2 years ago. This makes me want to just keep fasting cuz the refeed will make it go up 😓 but hopefully wont be too much and get right back on track, i will be breaking the fast this afternoon. Just 6 more hours to complete a full 5 days which is when i'll be breaking later today

[dreamgirlvibes]

Woke up at 6:30- did a 30 min walk. Switched the cinnamon butter to COOKIE BUTTER and when I tell you…..chefs kiss. Please try this at home 😂 WHOLLY addicted.

[suzieb-fit]

I know how lucky I am for the life I have now. There have been many times in the past where that most certainly was not the case. Very difficult times, for different reasons.

But what matters most is the "here and now". Even with the chronic health issues I live with, I live to my best ability. I work with what I've got, and I'm thankful for those things. Because, I've worked my backside off for them over the past ten years.

Anyway, I'm very happy to be back home after a week away. Life as usual resumes.

Early walk, which always sets me upwell. I have been doing this for a few months now, andwill continue to do so for as long as it feels right.

Then back home for a new Fiton workout.

Full body strength. No surprises, just a routine I haven't tried before.

Both the walk and the workout were fasted, of course.

Then I broke that with salted peanuts, plain mixed nuts and a change to my usual breakfast fruit - strawberries.

I'm having apple with my afternoon snack.

I have had a very full laundry basket to get through, so I've been busy washing and hanging out to dry. Four full loads by the time I'd finished.

Plus I'm organising a local outdoor HIIT class, starting this Saturday morning. Might go nowhere, might get a few regulars.

Just an idea I've been toying with recently. So I decided to just go for it.

I've been pretty busy with home and work stuff today, so not much exercise. A good, active morning though.

Plus lovely food, excellent macros and chill time too.

It's good to be home, and I'm feeling ok!

[superheroworkouts1]

Sheet Pan Salmon and Asparagus with Potatoes

Tips for Health & Wellness

[correctopinionhaver]