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Being on a keto diet doesn't mean you can't enjoy all the festive flavors that make a terrific and satisfying Thanksgiving dinner.

In fact, Michelle Stacey, author of "Holiday Keto: Eat, Drink and Still Shrink!" shared all the versatile ingredients needed to turn a keto-friendly menu into something the whole family can enjoy.

The high-fat, low-carb diet encourages protein and vegetables, so a turkey and sides such as Brussels sprouts with bacon or green beans and even cheesy cauliflower casserole are all fair game, Stacey explained to "Good Morning America."

PHOTO: 'Holiday Keto: Eat, Drink and Still Shrink' has all the easy recipes to stay on track during the holidays. (Centennial Media)

"The main event is the turkey, which is totally keto itself," she said. "And with baking, it's all about the right substitutions."

PHOTO: Mashed cauliflower is severed in a bowl in an undated stock image. (Markela4ka/Getty Images)

Cauliflower is the chameleon ingredient for a keto-friendly feast

It is the most versatile ingredient you can have in your kitchen when it comes to keto. It's so neutral in flavor, so it can be the base of something that's totally keto and full of other flavors," she said. "You can make a sweet potato casserole that uses mashed cauliflower -- you can rice it and transform it into a pumpkin risotto. You can thinly slice the stems and make scalloped potatoes -- layer them in a pan with cream and cheese, and its totally gooey and wonderful with literally five ingredients."

Cauliflower 'Mac' and Cheese

PHOTO: Keto-friendly cauliflower 'mac' and cheese is a perfect Thanksgiving side. (Centennial Media)

Serves: 4

Ingredients

Vegetable oil cooking spray

4 cups cauliflower florets

14 cup melted butter

12 teaspoon salt

12 teaspoon ground black pepper

1 cup shredded cheddar cheese

13 cup heavy cream

14 cup milk

Instructions

Preheat oven to 450 degrees. Spray a baking sheet with vegetable oil cooking spray.

In a large bowl, toss cauliflower florets, melted butter, salt and pepper.

Place cauliflower on baking sheet; roast for 15 minutes or until tender.

In a glass bowl, combine cheddar cheese, cream and milk. Microwave mixture until melted, about 1 minute.

Toss cauliflower with cheese mixture, place into casserole dish and bake at 350 degrees for 5 minutes.

Garnish as desired with cheese and freshly cracked pepper to serve.

Whipped Cauliflower Mash

PHOTO: Mashed cauliflower is served in a wooden bowl in an undated stock image. (Ermak Oksana/Shutterstock )

Serves: 4 Ingredients

6 cups water

1 large head cauliflower, cut into florets

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1 tablespoon minced garlic

14 cup grated Parmesan cheese

2 tablespoons butter

12 teaspoon sea salt

12 teaspoon ground black pepper

Garnishes: chopped chives, cracked black pepper

Instructions

Add water to large pot and boil, then add cauliflower. Boil until tender, 8 to 10 minutes. Reserve 1 cup of cooking liquid, then drain cauliflower.

In a blender, combine cauliflower, garlic, Parmesan cheese, butter, salt and pepper; blend until smooth. (If the mash is too thick, slowly add reserved cooking liquid to obtain the desired consistency.)

Pour cauliflower mash into serving bowl, and garnish as desired.

Brussels Sprouts Casserole

PHOTO: Keto-friendly Brussels sprouts casserole can be made for a Thanksgiving side dish. (Centennial Media)

Serves: 6

Ingredients

2 tablespoons butter

1 cup chopped onion

1 tablespoon minced garlic

1 pound fresh Brussels sprouts, trimmed and halved

1 teaspoon sea salt

12 teaspoon ground black pepper

2 tablespoons cream cheese

13 cup heavy cream

12 cup toasted pecans, chopped

Instructions

In a large skillet over medium-high heat, melt butter. Add onion and garlic; cook for 3 minutes.

Stir in Brussels sprouts, salt and pepper; cook for 3 minutes.

Stir in cream cheese and heavy cream; cook for 2 minutes or until thickened.

Place in serving dish; top with chopped pecans.

Carve out a cycle day to stay on track before and after

In order to stick with the program, Stacey advised keto eaters on a long-term diet "build in a cycle day," which is basically a cheat day that you don't use to binge. "You can use it as a mental safety valve to stick to keto day to day and then use this to fulfill a small craving."

"Thanksgiving comes once a year. So if your aunt makes the best pumpkin pie -- plan to have a piece of it. Don't approach it with a diet mentality of 'I had one bite of something, it's all over.' If you say, 'Im gonna make this exception for pumpkin pie and Im gonna enjoy every minute of it,' then you can be chill about it and not stress or feel guilty later."

Stacey explained that diets that work best are the ones people can "maintain long term and find strategies that allow to coast through stuck points."

Make spices and fresh herbs the MVP ingredients of holiday keto cooking

PHOTO: Cinammon sticks sit in a bowl in an undated stock image. (Carlos Restrepo/Shutterstock)

"Spices are totally freebies on keto, the only limit is your palate," Stacey said.

Many of the spices seen in holiday recipes like cinnamon, nutmeg, turmeric, garlic and ginger are full of potential health benefits, plus they add tons of flavor to your home cooked food.

"Cinnamon plays a big role in Thanksgiving and its one of the best spices for you. It's such a powerful antioxidant," Stacey said of the popular seasonal spice that can help lower cholesterol and blood sugar.

PHOTO: Sage, Rosemary, Thyme, and Oregano are bundled in am undated stock image. (Harmonyjoy/Shutterstock )

"Herbs like rosemary are really powerful in terms of phytochemicals," she explained of the savory green stems that are often used to liven up everything from the turkey to sides like stuffing or gravy. "You can really up the satiation factor of foods -- like turkey which is a pretty bland meat -- using things like fresh rosemary and fresh thyme."

MORE: Amy Robach shares mom's keto cheesecake pie recipe

Make a keto-friendly dish and bring it with you

"If you know that you're going to an aunt and uncles or something, you can make a keto pumpkin cheesecake and bring it with you, so you know that you're going to get those flavors that you want," she said.

Even for families separated due to the pandemic who may have to cook their own individual Thanksgiving spread this year, Stacey reminded and encouraged that "if youre cooking your own food, its automatically going to be healthier" because you'll omit long lists of additives and "you have more control over what you're putting in your food."

PHOTO: No-Bake Cream Cheese Pumpkin Pie from chef Sarah Steffens. (Real Ketones )

Check out this easy recipe for chef Sarah Steffans' no-bake pumpkin cheesecake from Real Ketones.

"The ultra-decadent no-bake pie has the perfect combination of creamy and crunchy and can be made up to two days in advance of serving," Steffans said in the sweet holiday recipe.

End the evening with a keto-friendly toast

PHOTO: Pumpkin spice cocktail with cinnamon and star anise garnish. (Atkins)

Stacey suggests doing a cocktail such as a hot toddy or an old-fashioned with a granulated sugar substitute or a champagne toast to enjoy a keto nightcap.

"Spirits of any kind have zero carbs and wine is pretty low-carb," she said. "Mixed drinks with tonic or coke can get you in trouble, but a glass of champagne is only one or two carbs."

Don't worry about your diet this Thanksgiving, these keto recipes and tips can help make it easy originally appeared on goodmorningamerica.com

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Don't worry about your diet this Thanksgiving, these keto recipes and tips can help make it easy - Yahoo! Voices

Jason Derulo, a man whose most famous refrain is his own name, is nothing if not confident. A life-long athlete, hes been fine-tuning his workouts for years to maintain those washboard abs. (It's especially important given that they spend the large majority of his public appearances exposed.) Last year, he whipped up a media frenzy about his own bulge, goading fans on with a Photoshop job. After making an enthusiastic acting debut in Cats, one of the most gleefully panned flops in Hollywood history, he unabashedly maintained that he expected it to be a home run. And then, in March, he caught the TikTok bug, his star rapidly rising on a platform infamous for roasting the over-25 set. The guy is simply impossible to embarrass.

Derulo says hes never been the type to take himself too seriously. Then again, its pretty difficult to be bashful when you look like Jason Derulo. The looks, he says, are where the real work lies, the result of a full decade of dance-heavy performances, rigorous workouts, and ceaseless diet-tinkering. On top of his six-day-a-week workout schedule, Derulo turns every so often to pulling cars, lifting golf carts, and running football routes to stay motivated. Normally, hed be doing that in between a relentless global touring schedule that had him sweating out backflips and hip thrusts most nights of the year.

Now that the COVID-19 pandemic has derailed his tours, Derulos pivoted to branding himself as a kind of TikTok uncle, rapidly accruing followers by picking up viral dance challenges and hosting the younger stars of the platform at his home in L.A. For each million followers he gains, he makes a Milli Meal, usually a super-sized dessert concoction straight out of a kid's sugar-induced fever dream. Hes still adjusting to missing out on the cardio he used to get on tour, which means hes had to return to two-a-days and intermittent fasting to get in shape for an upcoming role that he developedwhere else?on TikTok. Aside from that, he spends most of his days planning and filming his videos, which now include elaborate editing, special effects, and collabs with the likes of Will Smith and Charli DAmelio.

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Derulo Zoomed GQ to tell us how hes getting his fitness game back on track.

For Real-Life Diet, GQ talks to athletes, celebrities, and everyone in between about their diet, exercise routines, and pursuit of wellness. Keep in mind that what works for them might not necessarily be healthy for you.

As a musician, you would typically spend a good chunk of the year touring and performing. How have you adjusted this past year to being at home?

Last year I was home for about 60 days out of the entire year. I tour a lot more than the average artist, constantly doing shows across the world. I do a lot of spot dates, a lot of festivals. So being at home for months at a time is pretty crazy, because I haven't been home like this since I was kid.

My rehearsals are pretty vigorous, which takes a toll on your body, but also, it makes you lose weight, which I don't want, so I usually lift pretty heavy during that time and eat more, because I'm not really into the skinny vibes. Thats something I always really struggle with when I'm on tour.

Being at home I gained weight like crazy. I was like, Oh shit, I gotta slow this down, now Im starting to look like a bodybuilder. Its because Im so used to getting all of that cardio. So now its about trying to dial that back. I find that my body is only at its optimum when Im doing two-a-days, which is cardio and lifts. When I'm not doing the cardio, I get too big, and I can lose too much weight if Im only doing cardio.

Whats your workout routine these days?

I get up around 11:30 or 12 and work out. I try to get seven hours of sleep. It doesn't always happen. I usually work out fasted. I do about an hour in the morning and then about 45 minutes in the evening. What I can do when Ive just gotten up and what I can do when Ive had a full day is worlds apart. Getting up with that fresh energyyou cant beat it.

I like cardio less in my 30s, I think. Its just kind of become less and less of my thing. I like my bigger stature, and as soon as I do too much cardio I get too slim. Its a really tough balance for me, because I like to be strong. I like to at least be able to work out with 315 off my chest bench. As soon as I start slipping from that, I know I need to eat more, I know I need to get back on it. I'm always just trying to be the optimum version of myself, from all angles.

Does working out in the morning help stimulate your creativity for the rest of the day?

I think I would have good ideas if I didn't work out. But it's important for mental health. And the better you feel, the more proactive you can be. When I work out, I feel really good for the day.

Do you take off days?

I try to tell myself to work out every day and then the off days end up just end up happening because of circumstance, because I'm busy or something. But I usually at least end up working out five to six times a week.

In 2012 you suffered a pretty intense neck injury during a tour rehearsal. How did that happen?

I was preparing for my world tour and I slipped during a back tuck. The coach was preparing me to do them back to back to back, and he asked me to do, like, ten of them, and I guess I got tired and bailed on one. Youre not supposed to bail cause if you bail youre fucked. And it was not on mats. We were outside, which is the biggest mistake.

Being healthy probably saved my life. I always was into fitness, partly for vanity and partly just being an athlete at heart, but after the neck injury it was like, damn, I could have really lost my life if I wasnt healthy. So it kicked things into gear. Also, I spent seven months not being able to work out, and when you have something taken away from you, when you get It back, youre, like, Oh, shit, I really just wanna go for gold.

Do you work out with a trainer?

I work out with my cousin, who acts as a trainer. We have this really competitive relationship, so it works well for me. When I work with other trainers, I just don't get the best out of myself. He pushes me hard. When he goes hard Im gonna go harder and vice versa, so it ends up being the best kind of workout. And the most fun.

Last year you posted a video of yourself pulling a car on Instagram. What kinds of workouts do you do when you get bored of cardio or weightlifting?

I like to have fun and do different things, whether it's beach workouts, running football routes. I love boxing. I love pulling shit. Lifting carts, all kinds of like weird things, especially being at home, where I can be a lot more creative. I have an 8-seater golf cart that I do deadlifts with. And I pull a Jeep. Those are more like specialty days, which are even more fun. But I box regularly, and I lift weights every day.

What do you eat to fuel all these sessions?

My diet changes pretty often. I've done everything under the sun. I used to blend my salmon and have a salmon shake. I did all kinds of crazy shit. Sometimes I would literally just eat a bunch of eggs. Eggs and veggies. I went vegan, vegetarian, pescatarian. What works the best for me is when I intermittent fast and just do a high protein diet.

Right now Im doing mostly protein and intermittent fasting. Im cutting back a little bit because I kind of went off the rails, just really enjoying quarantine [laughs]. I was living frivolously for a couple of weeks. Im doing a bone broth soup that has a bunch of veggies and beans and all the essentials, and is just packed with protein. And then one other solid meal, maybe grilled salmon or grilled chicken and veggies.

I'm always just trying new things and trying to fulfill my body, but at the same time have the best body that I can. I'm also aging, so different things work at different times. The bone broth is a new thing that I feel like works really well.

My diet aint about taste. I mean, it's cool, but, likeits broth. Its not like having a burger or anything in that good world. I would much rather just eat fries.

Do you have designated days for burgers and fries?

I stay pretty strict and then if I really want something I'll just have it. I try to keep a diet thats about a lifestyle as opposed to a time period. Unless there's something coming up that I need to be shredded for. Im about to shoot something from this character that I just created, so I really want to shred up right now. Im going pretty hard, which Ill probably do for about two weeks.

Every time you gain a million TikTok followers, you make a Milli Meal. How do you dream those up?

Theyre just created off the top of my head. Crazy ass desserts that I would have loved to have as a kid, that we all could be, like, Holy shitI wonder if thats good or not.

Ill take a couple of spoonfuls of them, maybe three or four, depending on how good it is. Sometimes I cant stop. Theyre just so full of sugar, so I cant go too crazy. If Im going to cook a Milli Meal Im intermittent fasting, making sure my calories or low for that day. I dont know that I could ramp up my workouts anymore, so its just about keeping track of my calories. If I know Im doing a Milli Meal I keep it really strict that day.

You don't really strike me as someone who embarrasses easily. Have you always been confident?

It just comes from just being a positive person. I always try to see the positive in every situation. I don't take life so seriously all the time. I like having a good time and I lead with having fun. So no, I dont really embarrass easy.

Theres always times where you feel like youre trying to find your way, so to speak. When I was coming up in the music industry, trying to figure out who I was, I was looking to other people to try to figure out what being successful actually meant, coming up so young as a Black man that sings pop music. There was no blueprint, so trying to figure that out was a process. Im a free agent nowIm not signed to a record label, and its like getting out of a bad breakup. I feel free and awesome. So I try to keep it pretty positive.

Real Life Diet

The Real-Life Diet of David Arquette, Who Is on a Quest for Professional Wrestling Redemption

A new documentary follows the Scream star as he loses 50 pounds, learns jiujitsu, and hits the independent circuit.

Originally Appeared on GQ

Read more:
The Real Life Diet of Jason Derulo, Who Drinks Salmon Smoothies and Deadlifts Golf Carts - Yahoo Lifestyle

Aseel Soueid/YouTube Fitness YouTuber Aseel Soueid shared 5 nutrition and workout tips that helped him get him shredded, reveal his abs, build muscle, and get single-digit bodyfat.

Fitness YouTuber Aseel Soueid isn't afraid to take on an ambitious weight loss or muscle-building challenge. In the past, for instance, he ate like Hugh Jackman's 'Wolverine' for a day and tracked the results. Now, in one of his latest videos, Soueid is on a new mission: to get absolutely shredded and reveal his six-pack absand it turns out, it's one he's already accomplished. Soueid's lean, ripped physique speaks for itselfand he helpfully shared the exact steps he took with his diet and workout that helped him get into single digit percent body fat.

"If you're serious about your fitness goals to the next level, weight yourself daily and jot down your weight," Soueid says. "Make sure you're tracking [your results] and seeing trends." While this tactic may not work for everyoneespecially given that it might cause you to fixate or feel guilty about the lack of sudden progress, there is science to support that it can work for some people.

"There's a right way to make coffee to actually help you get leaner and lose body fat," Soueid says. To do this, you should drink water before you touch your coffee. Soueid suggests drinking 16-32 ounces of water first to hydrate yourself. Then, drink your cup of black coffee, which is a caffeine source and a natural pre-workout drink. Soueid says that he hits the gym 30 minutes after his cup for a fasted workout, thanks to his intermittent fasting routine.

Soueid shares his entire workout plan, which he says he sticks to 6 days a week to maintain lean muscle and a muscular, dense physique.

Monday: Chest and Arms (A) workout

Tuesday: Legs and Abs (A) workout

Wednesday: Back and Shoulders (A) workout

Thursday: Chest and Arms (B) workout

Friday: Legs and Abs (B) workout

Saturday: Back and Shoulders (B) workout

Sunday: Off Day

After his morning workout, Soueid breaks his fast with meal #1, adding that he likes to eat 2 big meals and one snack. Here's exactly what he eats throughout the day:

Meal 1: Egg white omelette with veggies, bowl of oatmeal with fruit

Meal 2: Lean steak with "tons of potatoes"

Snack: Greek yogurt frozen ice cream with a protein smoothie or Greek yogurt with fruit

"I find it works so much better than splitting my meals up into 5 or 6 different meals to hit my total calorie goal," he says. "What it takes to get shredded does not matter whether you like to have 5 meals, 6 meals, or 2 big meals. You need to make sure you dial down your own personal calorie intake along with your macros. Being on a calorie deficit is ultimately what's going to get you super lean."

"Cardio is just a tool to burn more calories throughout the day," Soueid says. If you're just starting out, he suggests 1-2 cardio sessions in your first week, adding in a session every 2-3 weeks.

Try 200+ at home workout videos from Mens Health, Womens Health, Prevention, and more on All Out Studio free for 14 days!

Video: How Many Calories Do You Burn Lifting Weights? (Shape)

How Many Calories Do You Burn Lifting Weights?

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This Guy Revealed the Exact Diet and Workout Routine That Helped Him Get Shredded Abs - MSN Money

We know. The words plant-based diet conjure nightmares of snacking on nothing but lettuce leaves and carrot sticks until the end of time. But it turns out this nutritious eating plan offers a lot of flexibility and delicious options that can boost your health and maybe even help you lose a few pounds. Here, your first week of eats on a plant-based diet meal plan, from breakfast to dessert.

RELATED: 15 Vegan Dinner Ideas Even Carnivores Will Love

Nope, its not the same thing as being vegan. In fact, you can still eat meat and animal products on a plant-based (or flexitarian, if you will) dietoccasionally. This diet is more of a concept than a strict set of rules, which means you have a lot of freedom regarding what you put on your plate. The idea is to consume meals that consist mostly of plant-based foods, plus modest amounts of fish, lean meat and dairy. The Mediterranean Diet is one example of a plant-based diet, as is veganism.

In general, youll want to bulk up on whole, minimally-processed foods, eat fish and lean meat occasionally (and red meat only sparingly) and exclude processed, refined foods. The more locally-sourced and organic, the better. While you can incorporate healthy fish, lean meat and poultry into your diet, the idea is to minimize your consumption overall (including eggs and dairy).

Here are a few foods to work into your day-to-day

Fruits and veggies

Legumes (like beans, lentils and peas), nuts and seeds

Whole grains (quinoa! farro! millet!)

Healthy carbs (like wild rice, sweet potatoes and fruit)

and a few to avoid often or altogether.

Refined and processed foods (wave goodbye to anything made with white flour, like regular pasta and white bread; refined grains like white rice; processed animal products like bacon, deli meat and sausage, and processed foods like potato chips, cereal bars and frozen dinners)

Red meat

Junk food

Added sugars and artificial sweeteners

Vegan junk food (steer clear of processed meat substitutes)

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Not sold yet? Maybe the many nutritional perks will sway you. First of all, cutting down on meat alone has a whole slew of pros. It could lower your risk for heart disease, stroke, high blood pressure, high cholesterol, cancer, diabetes and obesity, according to the American Heart Association. The only downside is that you may have to take a supplement, like vitamin B12, if you choose to exclude all animal products from your diet. Ask your doctor whats best.

A plant-based diet can also boost the immune system and reduce inflammation, according to the MD Anderson Cancer Center at The University of Texas website. Its also a surefire way to up your fiber intake and maintain a healthy weight. Evidence shows that the Mediterranean Diet can reduce your risk of heart disease, metabolic syndrome, diabetes and colon, breast and prostate cancers, as well as depression, according to the Harvard Medical School website. Plant-based diets are also great for brain health. Dairy, meat and fried foods high in saturated and trans fats can increase your risk for cognitive issues and Alzheimers. Avoiding these and replacing them with antioxidant- and vitamin-rich foods can have the opposite effect, says the Physicians Committee for Responsible Medicine. Did we mention a plant-based diet is also wonderful for the environment? Consuming fewer animal products saves water and reduces greenhouse gas emissions, says a 2019 study published in the journal Science.

Ready to get started? Heres one week of plant-based meals youll fall in love with.

A poached, runny egg makes everything better. It adds decadence (and protein) to a hearty mix of Brussels sprouts, arugula, sweet potatoes and a spicy harissa vinaigrette.

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Homemade sushi takes a lot of rolling, time and TLC. These muffin-tin gems come together fast without having to deal with messy raw fish. Stick with cucumbers, carrots and avocado or branch out to other veggies. The soy-sesame dressing will taste good on anything.

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Hate doing dishes? Youre preaching to the choir. Meet a 30-minute wonder in a sesame-soy sauce spiked with ginger, honey and red-pepper flakes.

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Its a good thing you had a light dinner, because this treat is seriously luxurious. Golden mylk, non-dairy milk mixed with ground turmeric, gets a whole new life in this coconut beauty made with vegan cream cheese.

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Old-fashioned oats turn creamy and flavorful after soaking in non-dairy milk and raw cocoa powder. Brighten up the mason jar with fresh fruit and coconut milk yogurt. Just skip the tablespoon of granulated sugar or swap it for honey.

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Dont look now, but youre the envy of the break room. You wont believe the creamy dressing is vegan and dairy-free. The secret? Raw cashews, olive oil and lemon juice. Well take ours with extra toasted hazelnuts, please.

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The juiciest veggie burger there ever was. Lentils and portobello mushrooms make for fiber-rich, hearty patties thatll fill you up just as much as beef would. Make it a lettuce wrap or swap in a keto bun.

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If youre like us, cookie dough only makes it into the oven *half* the time. And this version is vegan, paleo and gluten-free. Have it raw to your hearts content thanks to a mix of almond and coconut flours, pure maple syrup and vanilla extract.

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Blender, meet the best cruciferous veggie around. Cauliflower makes the sipper extra filling, so itll hold you over before lunchtime. Its also loaded with antioxidants (thanks, blueberries) and protein-rich, unsweetened almond butter.

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So, you went bar hopping and had two big pieces of birthday cake last weekend. Happens to the best of us. Enter the Crock-Pot cure-all thats made to cleanse your system. Its gluten-free and has lots of fresh veggies and herbs like spinach, snow peas, basil and mint.

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Have your pasta and eat it too, thanks to the most versatile gourd ever. Store-bought marinara (check the sugar content before you buy) is easy to spruce up with browned creminis, fresh thyme and rosemary and a sprinkle of nutritional yeast.

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Arent they gorgeous? Dont tell, but theyre also sugar-free. All their sweetness comes from pitted dates, cocoa powder and maple syrup.

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Spruce it up with diced bell peppers, spinach or sweet potatoes. Use brown or wild rice or substitute a broccoli or cauliflower crust instead. Were having ours with a side salad.

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Like takeout, only better. And healthier. Substitute beef for firm tofu, buckwheat flour and white chia seeds. If you really want to go the extra mile, peel your own cucumber and carrot ribbons.

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Gochujang is the spicy condiment you need in your life ASAP. The Korean fermented chili paste is the backbone of the honey-tamari sauce. Swap millet or farro in for white rice and voil.

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It turns out that if you freeze, puree and re-freeze cubed watermelon, it transforms into the most refreshing frozen dessert ever. Genius.

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Bring on the protein and healthy fats. Ditch the tortilla (and the carbs that come with it) and wrap smoked salmon and baby spinach in an egg white omelet instead. Fill it with avocado, roasted red peppers, asparagus and any other veggies you have on hand.

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Tuna who? You wont miss the fish once you taste this fresh take on a Hawaiian staple. Melon, cucumber and microgreens make it refreshing while peanuts and sesame seeds add the most important factor, crunch.

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The ultimate vegan comfort food. Its secret is a rich cashew cream sauce made with garlic, lemon and nutritional yeast. Want to make it gluten-free? Ditch the breadcrumb topping for double the toasted pine nuts.

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Raw peanut butter. Cocoa powder. Oats. Shredded coconut. These treats are as wholesome as they are dangerously snackable.

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We know, we love the sugary stuff too. But this combo of rolled oats and white and black sesame seeds will give you the crunch youre craving and the energy youre lacking. Try it with macadamia, almond or coconut milk.

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Your go-to Chinese restaurant order, reinvented. The best part is you only need six ingredients to make it, and most of them are conveniently pantry staples. Swap white rice for quinoa and dig in.

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Fire up the grill for a main thats equal parts healthy, simple and delicious. Not only are the skewers dippable, but the chicken is cooked in lemon-yogurt marinade to boot.

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Your gym buddies will be so proud. A handful of freshly-roasted nuts seasoned with rosemary, oregano, garlic powder and flaky salt will hold you over until morning.

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Three ingredients + 30 minutes = the easiest, filling on-the-go breakfast. If you dont have a food processor to combine the ingredients, use the blender instead.

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We hope you brought your appetite. Sink your teeth into layers of walnut taco "meat," avocado, salsa and cashew queso. Itll only take you 10 minutes to put together. Just be sure to use a low-carb tortilla made with ingredients like cassava or almond flour.

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Your favorite local Thai restaurant will miss you. Transform a lowly can of chickpeas into a half-hour delight with the help of red curry paste, fresh ginger, lime juice and coconut milk.

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Oh, banana. Is there anything you cant do? We think not, especially with sidekicks like dates and natural almond butter.

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RELATED: What Is the Ketogenic Diet? Heres What You Need to Know About Keto

Original post:
A Plant-Based Diet Meal Plan That Isn't All Salads and Oatmeal - Yahoo! Voices

The first week of June is a special time for us at PROSHRED as our locations come together to hold paper shredding events in their local communities to contribute to the work AICR does.

WASHINGTON (PRWEB) June 03, 2020

PROSHRED Security (PROSHRED) will be celebrating the seventh anniversary for their annual nationwide Shred Cancer event on Saturday October 10, 2020 in partnership with The American Institute for Cancer Research (AICR). Community members are invited to bring their personal information to be securely shred while raising funds for cancer research.

The event will be held throughout the country at 28 Proshred locations. Event times will vary by location. To view event locations and timings, visit http://www.proshred.com/shred-events/ Individuals may bring boxes of documents or multi-media to one of PROSHREDs on-site shredding trucks to safely and securely dispose of unwanted personal information. The event is free to attend and a suggested donation of $5 per box will go directly towards funding AICRs cancer research and education programs. Several locations will host additional events and raffles.

Cancer is an indiscriminate disease. Directly or indirectly, it touches everyone. AICR has taken the latest research and made 10 Cancer Prevention Recommendations to help people live healthier lives. We are committed to putting what we know about cancer prevention into action and give people the resources to make healthy choices and help prevent nearly half of all cancer diagnoses, said Jennifer Mercer, AICRs Senior Vice President of Development. AICRs partnership with Jeffrey and the entire PROSHRED community has been crucial to funding our research and has made an impact on the health of millions of Americans.

Jeffrey Hasham, Chief Executive Officer of PROSHRED, commented, The first week of June is a special time for us at PROSHRED as our locations come together to hold paper shredding events in their local communities to contribute to the work AICR does. Due to the COVID-19 pandemic we have moved our events to the fall of 2020, in most locations that will be October 10, 2020. During this time, we hope to continue to raise awareness and support AICR through online engagement. We hope to see everyone on October 10 to celebrate our 7th annual nationwide event. Together, we can Shred Cancer.

Started in 2014 on National Cancer Survivors Day, PROSHRED has contributed over $200,000 to cancer research. This year AICR and Proshred have set a goal to raise $55,000.

About PROSHRED Security

PROSHRED shreds and recycles confidential information and proprietary materials for thousands of customers in the United States in all industry sectors. PROSHRED is the pioneer of the mobile document destruction and is both ISO 9001 and NAID AAA certified.

It is PROSHREDs vision to be the system of choice and provider of shredding and recycling services on a global basis. Today, PROSHRED services over 30 U.S. markets in the United States and has a total of 36 locations worldwide. For more information, please visit, https://www.proshred.com

About the American Institute for Cancer Research

Our vision: We want to live in a world where no one develops a preventable cancer.

Our mission: The American Institute for Cancer Research champions the latest and most authoritative scientific research from around the world on cancer prevention and survival through diet, weight and physical activity, so that we can help people make informed lifestyle choices to reduce their cancer risk.

We have contributed over $109 million for innovative research conducted at universities, hospital and research centers across the country. Find evidence-based tools and information for lowering cancer risk, including AICRs Cancer Prevention Recommendations, at aicr.org.

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Annual "Shred Cancer" Event to Raise $55000 for Cancer Prevention Research - PR Web

Eating a whole-food, plant-based diet one that includes minimally processed, natural foods with no animal products is good for you.

Really good for you, according to a number of studies that indicate lower levels of obesity, heart disease, some cancers and type 2 diabetes among vegetarians and vegans.

Its also better for the environment, as raising animals for food results in large amounts of carbon emissions and requires extensive use of water.

For many people, however, a diet that excludes meat, fish, eggs, dairy products, honey or any other animal ingredient is simply too constricting. It may be an eating plan they can stay on for a few weeks or months, but eventually becomes unsustainable.

For that demographic, theres the Flexitarian Diet.

The Flexitarian Diet is the brainchild of a well-known dietitian named Dawn Jackson Blatner. Its largely vegetarian but allows flexibility for animal products in moderation, such as in a salad with Romaine lettuce, corn, black beans, shrimp and avocado.

The goal of the eating plan, according to Blatner, is to eat more nutritional plant-based foods and consume fewer animal products. Here are the principles of the Flexitarian Diet:

In her book, The Flexitarian Diet, Blatner recommends that you begin the eating plan by cutting out meat two days a week and eating no more than a total of 26 ounces of meat on the other five days. That phase is called Beginner Flexitarian.

The next step, Advanced Flexitarian, is to go meatless three or four days a week, with a total of 18 ounces of meat or another animal protein on the non-vegetarian days.

The final step, called Expert Flexitarian, is to eat only plant-based foods on five out of every seven days, with meat on the two flexible days not exceeding a total of 9 ounces.

Meat-eating days do not need to be consecutive.

Foods to focus on are plant-based proteins, fruits and vegetables, whole grains, nuts and seeds, plant-based milk alternatives and herbs and spices.

Ideally, only use animal products that are sustainably raised or caught, pasture-raised and organic.

Adhering to the Flexitarian Diet will make you more mindful about what you eat, increase the amount of plant-based foods you consume and decrease your meat consumption.

Thats good for you, and the environment.

Southwest Shrimp Salad

Makes 4 servings

Ingredients:

8 6-inch corn tortillas, cut into wedges

2 cups frozen corn kernels, cooked according to package directions

1 15-ounce can black beans, drained and rinsed

1 avocado, peeled, pitted and cut into -inch dice

1 cup cherry tomatoes, halved

2 scallions, white and light green parts, chopped

teaspoon cumin

cup olive oil

2 tablespoons lime juice

pounds cooked and peeled shrimp, chopped

4 cups Romaine lettuce, shredded

Directions:

Preheat oven to 400 degrees. Spread tortilla wedges on a large baking sheet and bake until crisp, about 10 minutes, watching carefully. Remove from oven and set aside.

Combine the corn, black beans, avocado, tomatoes, scallions, cumin, olive oil, lime juice and shrimp and toss gently to combine. Season with salt and pepper.

Divide the lettuce into 4 shallow bowls. Spoon one-quarter of the shrimp salad over the lettuce in each bowl and serve with tortilla chips.

Recipe from cookinglight.com

Easy Stir-Fy With Tofu or Meat

Makes 2 servings

Ingredients:

1 cup extra-firm tofu, cut into -inch cubes, or 4 ounces cubed chicken breast, beef strips or shrimp

4 teaspoons peanut oil, split

4 cups frozen stir-fry-style mixed vegetables

1-inch piece of fresh ginger, peeled and grated

2 cloves garlic, minced

cup no-sugar added pineapple juice

2 cups cooked brown rice

2 tablespoons cilantro, chopped

Directions:

In a wok or large pan, heat 2 teaspoons of the peanut oil over medium-high heat. Add the tofu, meat or shrimp and cook quickly, stirring constantly, until cooked through. Remove to a plate.

Add the other 2 teaspoons of oil to the wok or pan and heat over medium-high heat. Stir in the vegetables and cook, stirring frequently, until they are cooked through, but still crisp.

Add the garlic and ginger and cook for 2 minutes. Add the meat or tofu back into the pan and stir in the pineapple juice and chopped cilantro.

Serve immediately with hot rice.

Recipe from wellplated.com

Apple and Almond Butter Toast

Makes 2 servings

Ingredients:

2 slices whole-grain bread

3 tablespoons almond butter or peanut butter

2 apples, sliced

teaspoon cinnamon

Directions:

Toast the bread. While still hot, spread with the almond or peanut butter and arrange the apple slices on top. Sprinkle with cinnamon and serve while warm.

Recipe from thewholeserving.com

Anytime Quinoa Bowl With Avocado and Egg

Makes 2 servings

Ingredients:

2 teaspoons olive oil, divided

1 teaspoon red wine vinegar

teaspoon kosher salt, divided

1 cup hot cooked quinoa

1 cup grape tomatoes, halved

cup black beans, rinsed, drained and warmed

2 tablespoons chopped cilantro, plus more for garnish

2 large eggs, preferably cage free or free range

avocado, sliced

Directions:

Whisk together 1 teaspoons oil, vinegar and a dash of salt.

Combine the quinoa, tomatoes, beans, cilantro and 1/8 teaspoon salt and toss gently to combine. Divide mixture evenly between 2 bowls.

Heat a medium nonstick skillet over medium heat. Add remaining teaspoon oil and swirl to coat. Crack eggs, 1 at a time, into the pan. Cover and cook until whites are set and yolk is still slightly runny, 2 to 3 minutes.

Drizzle dressing evenly over the quinoa mixture, top with eggs and avocado. Sprinkle with remaining dash of salt and garnish with additional cilantro.

Recipe from cookinglight.com

Contact Susan Shelly: life@readingeagle.com.

Read more:
The Flexitarian Diet gives you options when it comes to healthier eating - Reading Eagle

For most of us, eating in line with the Mediterranean diet is a smart choice. Theres solid research that basing your diet around vegetables, fruit, beans, nuts, seeds, and whole grains can:

The Mediterranean diet also allows for some animal protein mostly chicken and fish, and some dairy foods. And pasta, red meat, and sweets are limited, but not forbidden. It includes foods that people like to eat, so its pretty easy to follow and sustainable. Its less about whats off limits, says Samantha Cassetty, RD, a nutrition and weight-loss expert with a virtual nutrition counseling practice based in New York City.

Still, changing your diet isnt easy. Every day you make about 200 food decisions its overwhelming, Cassetty says. On top of that, youre making decisions about your family, your work, and every other aspect of your life.

And then theres the time commitment. Most people dont find spending 30 or 40 minutes cooking and cleaning at night all that delightful it feels like a chore, Cassetty says. So its easy to default to takeout or something thats quick and convenient, but less healthy.

Having a plan can help. It can help you develop a strategy and game plan. Having healthy items in place can help you work on your process and reach your goals, Cassetty says.

It can save you some time, too. With the Instant Pot, you dont have to stand over it and watch your pot boil it frees up your hands to do other things. If you want to fold a load of laundry or check off some emails, it gives you some time to do that. And because its all happening in one place, it reduces cleanup. You havent made too much of a mess, Cassetty says.

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Cassetty is also a fan of the Instant Pot for Mediterranean diet meal prep. She says almost every week she makes a big batch of quinoa with equal parts quinoa to vegetable or chicken broth, cooked for one minute. It comes out perfectly. Youre just steaming it in there, she says.

She also like to prep chicken breasts with some broth, garlic, or Italian seasoning. She cooks them for 12 minutes and lets the pressure release naturally, then shreds it to add to salads, grain bowls, or tacos. You can add other seasonings and transform it into any number of weeknight dinners, she says.

Beans, brown rice, and hard-boiled eggs would also be good choices for meal prepping foods for the Mediterranean diet.

And Cassetty points out that foods dont have to come from Italy, Greece, or other Mediterranean countries to satisfy the diets requirements. You can follow its principles with foods that come from other locations and cultures. For example, bean and veggie tacos in a whole-grain corn tortilla shell would fit within the framework of the diet.

Americas Test Kitchens "Mediterranean Instant Pot" cookbook is filled with complete meals you can cook in your Instant Pot. Next time youre thinking of turning to takeout or convenience foods, prepare one of these one-pot meals instead:

This dish blends garlic, lemon, and olives in a to-die-for combination.

Prepared in single-serving ramekins, these frittatas are loaded with veggies and perfect for breakfast or lunch all week.

For this recipe, you cook the bulgur first, and you can finish preparing the tabbouleh salad while the fish is cooking. You could substitute haddock or striped bass for the cod.

Want more tips like these? NBC News BETTER is obsessed with finding easier, healthier and smarter ways to live. Sign up for our newsletter and follow us on Facebook, Twitter and Instagram.

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Transitioning to the Mediterranean diet? Your Instant Pot can help - NBC News

Jonny Cruz had two problems: Facebook and a fear of death by workout. The 36-year-old- actor from West Hollywood, California, had started working as a creative producer with the social media giant, only to find that free meals and snacks at work were an irresistible temptation. I have always had a lean frame, so I don't look heavy or fat per se, he says, but grazing all day had him taking in a lot of extra calories.

WATCH: How Our Favourite Celebrities Dropped The Weight To Get Absolutely Shredded

Meanwhile, hed stopped really exercising. It all started when he tried to get back in the gym after slacking off for a few years. Suddenly he found that any strenuous exercise left him feeling dizzy. I got really worried that I had something going on with my health but was too afraid to get it checked out, he says.

That left him in a bind, adding more pounds while not getting the exercise he needed to burn calories. To the naked eye you wouldn't really think anything about my weight, but I could really feel it, he says. Tired of feeling sluggish and dizzy, he finally talked to a cardiologist, who confirmed his heart was healthy. Cruz realised hed created his own barriers to getting back in shape; he felt especially guilty for having a girlfriend who runs marathons while he worried a workout might kill him. At 71.5kg, his body fat percentage was 19.24 percent.

His doctor told him that his dizziness would likely subside as he exercised. So Cruz threw himself into a six-week transformation atUltimate Performance. His initial assessment rolled right into a workoutIt was great cause I didn't have time to freak out, he says. He felt on the brink of dizziness, but as he kept going the feeling disappeared. Soon he was training without fear.

To fix his diet, he switched to amacro eating plan, logging all of his intake inMyFitnessPal. Hed never done that before, and soon learned the value of tracking fats, carbs, and protein. It was a challenge, but he realised how important it was to know exactly what he was eating. He even signed up with a service calledMacroPlate, which delivered meals designed to fit his plan.

Jonny Cruz

Along the way, he un-learned some bad habits, including form that hadnt been serving him well. It was a lot of pain, but very rewarding to see how much more weight or reps I was doing each week, he says.

Within two weeks he could pinch his fat and notice it felt looser. In six weeks he lost nine pounds and dropped his body fat to just over 10 percent, giving him a super-cut look. I was amazed at how much muscle I gained, he says. I didn't think I would get lean and build muscle the way I did. Hes now bulking up, especially focusing on his legs.

This article originally appeared on Men's Health

See the original post:
Simple Diet Changes Helped This Guy Build Muscle And Get Shredded In 6 Weeks - Men's Health

From Men's Health

Jonny Cruz had two problems: Facebook and a fear of death by workout. The 36-year-old- actor from West Hollywood, California, had started working as a creative producer with the social media giant, only to find that free meals and snacks at work were an irresistible temptation. I have always had a lean frame, so I don't look heavy or fat per se, he says, but grazing all day had him taking in a lot of extra calories.

Meanwhile, hed stopped really exercising. It all started when he tried to get back in the gym after slacking off for a few years. Suddenly he found that any strenuous exercise left him feeling dizzy. I got really worried that I had something going on with my health but was too afraid to get it checked out, he says.

That left him in a bind, adding more pounds while not getting the exercise he needed to burn calories. To the naked eye you wouldn't really think anything about my weight, but I could really feel it, he says. Tired of feeling sluggish and dizzy, he finally talked to a cardiologist, who confirmed his heart was healthy. Cruz realized hed created his own barriers to getting back in shape; he felt especially guilty for having a girlfriend who runs marathons while he worried a workout might kill him. At 158 pounds, his body fat percentage was 19.24 percent.

His doctor told him that his dizziness would likely subside as he exercised. So Cruz threw himself into a six-week transformation at Ultimate Performance. His initial assessment rolled right into a workoutIt was great cause I didn't have time to freak out, he says. He felt on the brink of dizziness, but as he kept going the feeling disappeared. Soon he was training without fear.

Photo credit: Jonny Cruz/Ultimate Performance

To fix his diet, he switched to a macro eating plan, logging all of his intake in MyFitnessPal. Hed never done that before, and soon learned the value of tracking fats, carbs, and protein. It was a challenge, but he realized how important it was to know exactly what he was eating. He even signed up with a service called MacroPlate, which delivered meals designed to fit his plan.

Along the way, he un-learned some bad habits, including form that hadnt been serving him well. It was a lot of pain, but very rewarding to see how much more weight or reps I was doing each week, he says.

Within two weeks he could pinch his fat and notice it felt looser. In six weeks he lost nine pounds and dropped his body fat to just over 10 percent, giving him a super-cut look. I was amazed at how much muscle I gained, he says. I didn't think I would get lean and build muscle the way I did. Hes now bulking up, especially focusing on his legs.

For him, the transformation was all about diving in. Make a full commitment to what you want to achieve, he says. Find an environment that supports your dedication and keeps you accountable. The accountability will keep you grounded in the beginning, helping you shape a new habit.

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Simple Diet Changes Helped This Guy Build Muscle and Get Shredded in 6 Weeks - Yahoo Lifestyle