Search Results for: free shred diet

Simple Diet Changes Helped This Guy Build Muscle and Get Shredded in 6 Weeks – menshealth.com

Posted: February 24, 2020 at 10:46 pm

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.

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.

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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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Lacuna Juice and Yoga Defeats Dietary Restrictions – 5280 | The Denver Magazine

Posted: February 24, 2020 at 10:46 pm

Lacuna Juice and Yoga. Photo by Sara Ford

Meal options abound for vegan, vegetarian, and gluten-free diners at the eight-month old wellness oasis.

Dont let the name fool you: Lacuna Juice and Yoga caters to more than just practicing yogis and steadfast juicers. The spaces bright cafe accommodates an expansive egg, dairy, and, meat-free lineup that gives everyone something to love.

Were not trying to be restrictive or convert people to veganism, says owner Megan Whiteside, who opened the wellness oasis with her husband Trent DeMichele in June. We just want to broaden peoples dietary horizons.

The completely organic menu, much of which is or can be made gluten-free and touts everything from soups and salads to toasts and breakfast bowls, certainly demonstrates the infinite possibilities of plant-based eating. One such prospect is the curry coconut wrap ($11). Inside its paper-thin shell (comprised of raw coconut meat and salt), layers of limey kale, tender tofu, shredded carrots, sliced jalapenos, ground shiitake mushrooms, and a miso-ginger-and-peanut butter spread work together in piquant harmony.

The brainchild of this hand-held delight and the rest of Lacunas culinary offerings is former Table 6 executive chef Carrie Shores. Shores, who sources ingredients from neighboring Altius Farms and Growers Organic, draws on her fine-dining experience and nearly lifelong veganism to lead Lacunas kitchen with minimal food loss. Were working toward zero-waste, says Shores. So I try to cross-utilize ingredients as much as possible.

That means any leftover cashews from the cafes protein-packed golden milk ($11) are incorporated into the shortbread crumble for the dulche de leche apple pie overnight oats ($6) or made into a spicy cashew ranch. The cold-press process, which makes each of Lacunas 10 juices so vitamin-rich, is also unfortunately its biggest food-waste culpritthough thats just about the juices only drawback.

In addition to ample nutrient goodness, the juices are wildly drinkable. For instance the Ruby ($11), which claims benefits such as increased energy, sings with fruity naval orange and Anjou pear while only hinting at its more polarizing components (beet, turmeric, fennel, and lemon). The grass-hued Jade ($11) delivers a tart and citrus-y herbaceousness while packing the superfood punch from greens like spinach and kale.

The yoga classes are similarly approachable, offering a gentle combination of Vinyasa, Hatha, and Katonah techniques. Yoga mats are provided by the studio (!) as well as blankets, blocks, and other props to make the practice as comfortable as possible.

In January, the cafe added gluten-free, almond flour weekend waffles (only available Saturdays and Sundays) to its menu. With vegan-made toppings like sliced bananas, caramel, and chocolate sauce, the dish is yet another reminder from Lacuna that even with dietary restrictions, theres still plenty of deliciousness to be had.

2590 Lawrence St.

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The keto diet: Its highs and lows plus 5 recipes – The Gazette

Posted: February 9, 2020 at 5:41 pm

By Daniel Neman, St. Louis Post-Dispatch

My friends Mike and Robin have been on the keto diet for a couple of years. They lost a ton of weight, and they look fit and trim better than Ive ever seen them, and Ive known them more than 30 years.

Their results are not unusual. The keto diet often leads to rapid weight loss.

The trick lies in keeping it off. Mike and Robin have done it well, but a lot of people cant. And therein lies a problem, according to Jennifer McDaniel, a registered dietitian and the owner of McDaniel Nutrition Therapy in St. Louis.

While you might gain benefits in the short term just like any other restrictive diet, most people like, 90% of the people have trouble staying on it. When they lose the weight and they cant maintain the weight that they attained, thats just another failed diet, she said.

The keto diet is a high-fat, low-carbohydrates diet its like the Atkins diet on steroids, McDaniel said. People on the diet strive to consume 70% to 80% of their calories through fats, as little as 5% through carbohydrates and the rest through protein.

This helps us lose weight because it forces our bodies to burn fat for energy instead of its preferred fuel, carbohydrates.

McDaniel recommends that her clients not go on the keto diet. The diet changes the microbiome in their bodies (the bacteria, fungi and more that live inside us). It is difficult for people on the diet to consume enough fiber, which can lead to constipation and other gastrointestinal nastiness. And because carbohydrates hold onto water, people on the diet are often dehydrated, she said.

And yet, as Mike and Robin and thousands of others can attest, it works. So I decided to try a few recipes to see how they tasted.

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The rules of the keto diet are highly restrictive, which can make cooking difficult. You need to avoid fruit, sugars, grains, beans and legumes, rice, potatoes, candy and juice.

Ingredients to be encouraged include meat, fatty fish, eggs, butter and cream, cheese, nuts and seeds, certain oils (olive, avocado, coconut) and low-carb vegetables most green vegetables, tomatoes, onions, peppers and the like.

Its a lot to take in, so I began with a simple and entirely wonderful dish of Citrus-Marinated Olives. These are a marvelous treat, combining the heady earthiness of olives with bright notes of orange and lemon. Though the flavors are disparate, they work surprisingly well together.

Best of all, you make them in mere minutes.

Another winner was Keto Egg Cups, a dish that concisely presents everything that is good about keto cooking: Little cups made from prosciutto hold eggs mixed with cream, spinach, roasted red peppers and mozzarella and Parmesan cheeses.

Its a delightful conglomeration of high-fat goodies that come together into a hand-held snack. And its just as fun at room temperature as it is warm.

Two entrees came next. First, I took a recipe for Instant-Pot Keto Mediterranean Chicken and made it a recipe for Keto Mediterranean Chicken Without an Instant Pot. It only took about five minutes longer than the Instant-Pot version, and it was deeply satisfying.

Ill admit, though, that I could not commit to full keto cooking with this one. As written, the recipe calls for searing six chicken thighs and then cooking the dish in the resulting fat.

My six thighs rendered out a half cup of fat. I just couldnt do it. I couldnt cook with and I certainly couldnt eat that much fat. I know the keto diet requires what seems like a shocking amount of fat to work, but I just couldnt see it. I poured out half of the fat, and the dish still felt greasy to me.

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Greasy, but delicious. Meaty chicken thighs are paired with olives, capers, oregano and a cutting splash of vinegar. Its presented with a fresh-tasting yogurt sauce, making an impressive presentation. Id happily eat it anytime, especially if I poured out all but one tablespoon of that fat.

The other entree, Keto Breaded Chicken Cutlets, isnt bad but Id only make it again if I were on the keto diet. The chicken is dredged through almond flour before frying, which gives it a duller flavor than wheat flour.

With wheat flour, the same recipe would be excellent, if familiar. If youre on the keto diet, almond flour is definitely the way to go. Just be sure to use a lot of salt.

The last dish I made was a dessert called Black and White Keto Fat Bombs. Seriously, thats the name, and seriously, thats what they are. They are chocolate-and-vanilla candies that are made with coconut oil and almonds, plus low-carb, powdered sweetener, sugar-free vanilla extract and unsweetened cocoa powder.

How did they taste? Not bad, actually, or at least not too bad. But the texture was so oily and off-putting that most taste testers threw away their samples. One said it was like eating butter.

If youre on the keto diet and youre looking for an extra infusion of fat, then Id say to go ahead and make it. Otherwise, this is one to avoid.

My friend Robin swears by the keto diet and says she is passionate about it. Her health indicators are all great, and she says she has higher energy and alertness. And though the diet is restrictive, she likes what she can eat: cheese, olive oil, butter, nuts and dark chocolate.

The biggest thing she misses is fruit, but she does not miss the 40 pounds she lost.

Then again, I have another friend, Roger, who lost 65 pounds. He just eats more healthfully and mindfully, and walks every day. That sounds easier.

BLACK AND WHITE KETO FAT BOMBS

Yield: 15 servings

2 cups slivered almonds

1 cup coconut oil

1 to 2 tablespoons of your favorite low-carb powdered sweetener

1 teaspoon orange zest

2 teaspoons vanilla extract (sugar-free if on keto diet)

Small pinch salt

2 tablespoons unsweetened cocoa powder

Line a mini-muffin tin with mini liners.

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Pulse and then process the almonds, oil, sweetener, vanilla, zest and salt until smooth except for small chunks of almond (like chunky peanut butter). Remove half to a small bowl and stir in the cocoa powder.

Fill half of one liner with the vanilla mixture and then quickly fill the other half with the chocolate mixture (it should remind you of a black-and-white cookie). Repeat with the remaining vanilla and chocolate mixtures. Tap the tin on the counter a few times.

Freeze until solid, about 30 minutes. You can remove the liners if youd like. Refrigerate in an airtight container for up to 5 days.

Per serving: 243 calories; 24 g fat; 13 g saturated fat; no cholesterol; 4 g protein; 5 g carbohydrate; 1 g sugar; 3 g fiber; 155 mg sodium; 53 mg calcium

Source: Food Network

KETO MEDITERRANEAN CHICKEN

Yield: 4 servings

1 tablespoon olive oil

8 bone-in, skin-on chicken thighs

Salt and pepper

3 garlic cloves, thinly sliced

1 cup pitted kalamata olives

2 tablespoons capers

2 tablespoons white wine vinegar

1 1/2 teaspoons dried oregano

1 cup whole-milk Greek yogurt

1/4 cup fresh flat-leaf parsley, roughly chopped

2 tablespoons fresh mint leaves, roughly chopped

1 teaspoon lemon zest

1 tablespoon lemon juice

Heat oil in a large pot or Dutch oven over medium heat. Liberally sprinkle chicken with salt and pepper and cook half of the pieces, skin-side down, until the skin is deeply browned, 6 to 8 minutes. Flip and cook until the other side is deeply browned, 4 to 6 minutes. Transfer to a plate and repeat with remaining pieces of chicken.

Pour out all but 1 tablespoon of the fat (if on the keto diet, keep all the fat in the pot). Return pot to heat and add garlic; cook until golden brown, about 1 minute. Add the olives, capers, vinegar, oregano and 1/2 cup water; stir to combine and to scrape up any browned bits at the bottom of the pot. Return chicken pieces to pot and stir to mix.

Cover and cook at a simmer until chicken is done, about 30 minutes. Remove the chicken and boil the sauce to reduce it by half.

Meanwhile, mix the yogurt, parsley, mint, lemon zest and lemon juice, plus a large pinch of salt and pepper. Stir to combine. Taste and season with more salt and pepper, if needed.

Serve the chicken with its sauce, and the yogurt sauce on the side.

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Per serving (nutrition calculated using all the fat from step 2): 627 calories; 48 g fat; 12 g saturated fat; 285 mg cholesterol; 42 g protein; 5 g carbohydrate; 1 g sugar; 2 g fiber; 1,146 mg sodium; 91 mg calcium

Source: Adapted from a recipe by the Food Network

KETO EGG CUPS

Yield: 3 servings

1 tablespoon butter, see note

6 large, thin slices of prosciutto

1/3 cup shredded mozzarella cheese

1/4 cup grated Parmesan

1/4 cup packed baby spinach leaves, chopped

1/4 cup roasted red peppers, chopped

6 large eggs

1/4 cup heavy cream

Salt and pepper

Note: To make this recipe even more keto-friendly, instead of greasing the muffin tin with 1 tablespoon of butter, melt 2 tablespoons and brush the tin with it. It will pool in the bottom of each cup, but that is OK.

Position an oven rack in the center of the oven and preheat to 400 degrees.

Grease the cups of a muffin tin with the 1 tablespoon of butter (or brush with 2 tablespoons of melted butter). Line each cup with a slice of prosciutto, folding and overlapping so that the entire surface of the cup is covered and no metal is peeking through. Divide the mozzarella evenly among the cups. Repeat with the Parmesan, spinach and roasted red peppers.

Whisk the eggs and cream in a large measuring cup or small pitcher; add some salt and a few grinds of pepper. Pour the egg mixture in each cup, making sure not to overfill.

Bake until the eggs are set and wobble only slightly, 10 to 12 minutes (the eggs will continue to cook after they come out). Let cool 5 minutes, then use a thin knife or offset spatula, if necessary, to loosen the prosciutto from the edges of each cup. Transfer to a plate for serving.

Per serving: 321 calories; 22 g fat; 10 g saturated fat; 426 mg cholesterol; 28 g protein; 4g carbohydrate; 1 g sugar; 1 g fiber; 1,779 mg sodium; 272 mg calcium

Source: Food Network

CITRUS-MARINATED OLIVES

Yield: 4 to 6 servings

1/4 cup olive oil

1/4 teaspoon crushed red pepper flakes

2 sprigs fresh thyme

1 garlic clove, thinly sliced

1 strip lemon zest, removed with a vegetable peeler

1 strip orange zest, removed with a vegetable peeler

Salt and pepper

1 cup Castelvetrano olives

1 tablespoon lemon juice

1 tablespoon orange juice

Heat the olive oil in a small saucepan over medium heat. Add the red pepper flakes, thyme, garlic, lemon zest, orange zest, salt and pepper to taste and cook, stirring occasionally, until garlic is pale golden, about 2 minutes. Stir in olives and cook until just warm, 2 minutes. Remove from heat and stir in lemon juice and orange juice. Serve warm or at room temperature.

Per serving (based on 4): 167 calories; 18 g fat; 3 g saturated fat; no cholesterol; 1 g protein; 4 g carbohydrate; 1 g sugar; 2 g fiber; 829 mg sodium; 39 mg calcium

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Trends and Products: Dietary Needs – Pet Age

Posted: February 5, 2020 at 12:40 pm

Dietary Needs

As we enter 2020, the issue of dilated cardiomyopathy (DCM) continues to be a dark cloud that hangs over the dog food sector. And while U.S. Food and Drug Administration (FDA) investigators have been unable to find a causal relationship between DCM and dog foods rich in legumes or potatoes, the DCM impact will not likely to go away any time soon.

As scientists search for answers, dog food manufacturers are doing their own research on recipes and how to give consumers what they want in a diet that delivers proper nutrition to their dogs. And thats something that crosses all pet categories; balanced nutrition.

Whether the pets in question are corgis, collies, goldfish, gobies, hedgehogs, mice, cockatiels, finches, bearded dragons or turtles, diet is of optimal importance to their well-being, and not all animals are equal when it comes to nutrition. Thanks to transparency and the clean label trend, todays consumers want to know specifics on the sourcing of ingredients. Theyre looking for such terms as human-grade and organic, and theyre gravitating toward foods that are free of artificial additives and preservatives.

While there is a lot of variety to diets for dogs and cats, those for reptiles, small animals, birds and aquatic livestock are more specified based on the specific species of animal. When it comes to reptiles, brands are offering specially formulated diets, including commercially raised insects that are fed a high quality dietknown as gut-loadedbefore being fed to the companion pet to ensure its dietary needs are being met.

Among small animals, rabbits and chinchillas are fibrevores while ferrets are obligatory carnivores, so consumers obviously cannot expect them all to flourish on the same diet. And the lifestyle of companion birds are far different than that of their wild brethren, thus their diets should not be identical.

And the diets among aquatic livestock might be the most complex of all, as there are thousands of species being kept as pets. Not only does a fish require certain nutritional needs to be met for it to remain healthy, its diet will determine whether it will be able to reproduce.

Stella & Chewys Freeze-Dried Dinners

Formulated to mirror the best nutrition for pets. Stella & Chewys starts with responsibly sourced animal proteins (cage-free poultry, grass-fed beef and wild-caught fish), with no added hormones or antibiotics, and add wholesome fruits and vegetables. These freeze-dried dinners are complete and balanced, and they are 90 to 95 percent meat, organs and bones. They are made with no grains, are gluten-free and include probiotics to support digestion.

http://www.stellaandchewys.com

WellnessCORERawRev

WellnessCORERawRev recipes give pet parents a convenient way to addrawprotein to their dogs diet. Available in four recipes:OriginalDebonedTurkey, Chicken Meal & Turkey Meal;OceanWhitefish, Herring Meal & Salmon Meal; Small BreedOriginal Deboned Turkey, Turkey Meal & Chicken Meal; andPuppyDeboned Chicken, Chicken Meal & Turkey Meal.

http://www.wellnesspetfood.com

Versele-Laga Complete Small Animal Food

Containing all nutritional elements, this complete, high-tech all-in-one extruded small animal food has an industry-leading palatability and prevents selective eating. Based on advanced scientific insights, the composition is tailored to pets to keep them in top form. Available for rabbits, rats, mice, hamsters, gerbils, chinchillas, degus, ferrets and more.

http://www.versele-laga.com

ZIWI Peak Pet Food

ZIWIPeakall-natural recipes use a slow andgentleair-drying method to eliminate pathogenic bacteria which preserving the nutrition of the raw ingredients. ZIWI Peaks proteins are100 percent free-range, grass-fed and grass-finished, ensuring the companys recipes are free from added growth hormones, antibiotics and GMOs.

http://www.ziwipets.com

Purina Oyster Strong System

Purinas Organic layer feed for chickens now includes the exclusive Oyster Strong System, meaning all the calcium hens need to stay healthy and lay strong-shelled eggs is included in the bagno supplements needed. Purina Organic layer feed is available in crumbles or pellets.

http://www.purina.com

Tiki Cat Raw

Tiki Cat Raw offers cats complete and balanced nutrition with the soft texture cats prefer. The single-protein formulas come in hermetically sealed food-safe tubs and are available in ground chicken or turkey plus liver options.

http://www.tikipets.com

Hills Science Diet Youthful Vitality

The Hills Science Diet Youthful Vitality formula contains ingredients that provide key nutrients important for aging cats (7 years old and older) to support brain function, energy and vitality, a healthy digestive system, luxurious fur and coat and healthy kidneys and bladder. It is available in chicken & rice recipe for dry food and tasty canned varieties in chicken, tuna and salmon.

http://www.hillspet.com

Sunseed SunSations Natural Parakeet Formula

Sunseed SunSations Parakeet is a natural diet with a variety of grains, seeds, pellets and specialty ingredients. Containing over 10 percent veggies, fruits and nuts, its the Sunthing Special that birds need and pet parents expect. What people wont find in SunSations are artificial colors and preservativesjust natural, delicious nutrition and foraging fun.

http://www.vitakraftsunseed.com

FEGNION

FEGNIONs biologically appropriate recipes consist of high-quality, fit-for-human consumption, single-species meat protein, raw bones and organs, sprinkled with minerals, vitamins and other trace nutrients. The products are free of fruits, vegetables, grains, fish, artificial colors, flavors, hormones, antibiotics and preservatives. The single-species meat recipes come frozen and are available in chicken, turkey and rabbit.

http://www.fegnion.com

Farmina N&D Rawcan

Farmina Pet Food N&D Rawcan is a one-step, gently steamed GMO-free wet food incorporating the highest quality European ingredients. Every formula is complete and precisely filled into BPA-free cans using a proprietary six-stage fill system so every can is nutritionally identical. All recipes are free of guar, xanthan, cassia, carrageenan and all industrial gums, and they have no water added for processing.

http://www.farmina.com/us

Grandma Maes Country Naturals

Grandma Maes Country Naturals has five new pts and three new slices in gravy canned cat formulas. Grain-free, carrageenan-free and non-GMO. All of the new formulas are supplemented with DL-methionine to promote and maintain urinary tract health.

http://www.grandmamaes.com

ZuPreem PastaBlendZuPreems line of daily pet bird food has fun pasta shapes and natural colors. It provides the essential vitamins and minerals birds need every day for good health and is available in three pellet sizes for medium birds, parrots and conures and large companion birds.

http://www.zupreem.com

Betta Worm Shaped Bites

Tetra Betta Worm Shaped Bites is a nutritionally complete worm-shaped food specifically tailored to the needs of bettas and other labyrinth fish. Designed to imitate the size, shape and color of natural bloodworms, the food floats on the waters surface to appeal to bettas by enticing their natural instinct to hunt.

http://www.tetra-fish.com

GO! SOLUTIONS

Petcureans GO! SOLUTIONS wet food collection includes 14 premium recipes for dogs and cats. Packaged in sustainable, recyclable and re-closeable Tetra Pak cartons, these pocket-sized packs of solutions-based nutrition provide functional wet food recipes for unique dietary needs, including picky eating, dandruff or dull coat and food sensitivities. Petcurean is currently the only company to offer the distinct textures of shredded, minced and pate, plus stews.

http://www.petcurean.com

Timberline Reptile Lunch Box

Timberlines Lunch Box contains 24-plus fresh, maintenance-free crickets boxed up and ready to go on the retail shelf. The packaging of each Lunch Box is clear plastic, so retailers and customers can see whats inside without having to worry about escapees. Each Lunch Box comes clearly marked with a born on date, allowing for seven days of shelf life, and customers get approximately seven days of home use, often more.

http://www.timberlinefresh.com

RAWZ Meal Free Dry Cat Food

RAWZ Meal Free Dry Cat Food is a minimally processed, rendered-free, dry food for cats. The first seven ingredients are real protein. It contains no added rendered chicken fat, and there is no added water. The diet offers a high-protein, low-carb, moderate-fat food for cats. The food is produced in small batches, and 100 percent of profits are donated to charity.

http://www.rawznaturalpetfood.com

Grandma Lucys Moxie

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I lost 120 pounds on the keto diet and these are my best tips, recipes – ABC News

Posted: January 14, 2020 at 4:50 am

Welcome to GMAs New Year, Best You. As we ring in the new year, we are sharing everything you need to start the new year strong. From keeping your New Years resolutions going to Instagram-worthy meal prep to workout programs to eating plans to taking time for yourself, we have it all covered.

Suzanne Ryan weighed nearly 300 pounds when she decided to make a change.

Ryan, a mom from the San Francisco area, started following the ketogenic diet, a diet focused on foods high in fat and low in carbohydrates.

Five years later, Ryan, who documents her weight loss journey online, has lost 120 pounds and transformed not just her body but her life.

Ryan is the author of a new book "Beyond Simply Keto." In it, she shares not only keto-friendly recipes but also how she was able mentally to achieve such a major weight-loss goal.

Read below for Ryan's three tips for keto followers and two of her most popular keto recipes.

1. Focus on your mindset and mental health.

"Even the most perfect plan will fall short if you dont believe in your ability to succeed. The bottom line here is that getting healthier is an inside job. As someone who has struggled with low self-esteem and depression, working on my inner voice and mindset through reading and counseling was by far one of the most important steps in my journey of losing 120 pounds. Also, its really beneficial to have a support system that keeps you uplifted and accountable."

2. Progress not perfection. Ditch the all or nothing approach.

"Its important to know that forming healthy eating habits will always be a work in progress. Therefore, try to stay away from the mindset of all of nothing. Even if you eat something that is "off plan," don't allow that one choice to landslide the rest of your choices for the day. Get back on track with your next meal, and leave the guilt trip at the door. Progress, not perfection is the goal here."

3. Keep it simple. Dont overthink it.

"When youre starting a new way of eating, its easy to go down a rabbit hole of learning all the things. While its good to be educated, sometimes this can feel overwhelming and prevent you from starting. Often, its better to keep things simple and just jump in. Dont be afraid to make mistakes and learn along the way. You will continue to make adjustments as you go. For example, when I first started keto, I didnt check my blood ketones or worry extensively about macros. I simply ate keto-friendly foods and tracked carbs."

Suzanne Ryan's everything bagels are featured in her book "Beyond Simply Keto."

Yield: 6 bagels (1 per serving)Prep time: 10 minutesCook time: 15 minutes

"There are a million keto bagel recipes out there, but I found that using flaxseed meal really makes this recipe special. Not only is flaxseed full of omega-3 fatty acids and fiber, but it also really changes the texture of these bagels to become more 'breadlike' than most other keto bagels Ive tried. These bagels are great to make the night before because they are even better once they are sliced and toasted."

Ingredients:3 cups shredded low-moisture mozzarella cheese2 ounces cream cheese (1/4 cup), cubed1 1/2 cups blanched almond flour1/4 cup flaxseed meal1 tablespoon baking powderPinch of salt2 large eggs1 large egg, for the egg wash2 tablespoons everything bagel seasoning mix

Directions:

Preheat the oven to 400F. Line a baking sheet with parchment paper or a silicone baking mat.

Microwave the mozzarella and cream cheese for 2 minutes. Take out, stir, and microwave the cheeses for an additional minute. Take out and stir until the cheeses are combined and smooth.

In a large bowl, whisk together the almond flour, flaxseed meal, baking powder, and salt. Add the mozzarella mixture and eggs to the dry ingredients and start kneading with your hands. You can also do this in a stand mixer with a paddle attachment. Make sure everything is well mixed together.

Divide the dough into 6 equal portions, then form each into a round disk, about inch thick. Using your finger, poke a hole into the center of each disk and mold to form a bagel shape.

Whisk the remaining egg in a small bowl. Brush the egg wash on the top of each bagel, then carefully sprinkle the bagel seasoning evenly onto the tops of the bagels.

Bake for 12 minutes, until lightly golden brown. Serve as is or slice in half and toast before serving. Store in the refrigerator in an airtight container or zip-top bag for 2 to 3 days or freeze for up to 6 months.

Nutrition information, per serving: 302 calories, 23g fat, 20g protein, 6g carbs, 4g fiber, 2g net carbs.

Suzanne Ryan's broccoli cheddar soup is featured in her book "Beyond Simply Keto."

Yield: 8 servings (1 cup per serving)Prep time: 10 minutes Cook time: 45 minutes

"This is a classic creamy soup that your whole family will enjoy. Any leftovers will reheat really well, and oftentimes soups taste even better on the second day!"

Ingredients:1/4 cup (1/2 stick) unsalted butter1 cup diced yellow onions2 cloves garlic, minced1 quart (32 ounces) vegetable broth or chicken broth6 cups broccoli florets1 cup half-and-half1 (8-ounce) package cream cheese2 cups shredded sharp cheddar cheese 1 tablespoon hot sauce (optional)Salt and pepper

Directions:

Melt the butter in a large pot or Dutch oven over medium-high heat, then add the onions and garlic and saut until the onions are soft and the garlic is fragrant, about 5 minutes.

Pour in the broth and broccoli florets and simmer uncovered for 30 minutes.

Add the half-and-half, cream cheese, cheddar cheese, and hot sauce, if using.

Continue cooking and stirring for about 10 minutes, until the cheese is melted and the soup has thickened. Season with salt and pepper to taste.

Store leftovers in an airtight container in the refrigerator for up to 4 days or in the freezer for up to 2 months.

Nutrition information, per serving: 365 calories; 28g fat; 16g protein; 9g total carbs; 3g fiber; 6g net carbs.

Recipes reprinted with permission from Suzanne Ryan and "Beyond Simply Keto."

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Keto diet craze: Does it work and is it healthy? – WPIX 11 New York

Posted: January 7, 2020 at 9:41 pm

NEW YORK As we launch into a new year, 70% of us who made resolutions have vowed to shred the weight for 2020. One diet that's getting lots of buzz? The keto diet.

From Hollywood to the gym, from professional athletes to your Instagram feed, chances are you've seen keto testimonials, full of six-pack abs. But what's the skinny on all that cheese, fat and bacon?

Jaime Herrera, owner of La Lotera in Greenwich Village, transformed his Mexican restaurant into a keto-friendly joint after doing a keto challenge with friends.

"I did it for a month and a half. We used a nutritionist and I lost like, 15 to 20 pounds," Herrera told PIX11. "I felt better than when I was eating carbs!" he gushed while building one of his signature keto tacos in his restaurant's kitchen.

Sausage, cheese, avocado and spicy mayo on his carb-free taco shell made from jcama.

The basic rules of the ketogenic diet, or keto for short, are: Eliminate virtually all carbohydrates, eat mostly fat and some protein, and limiting any carbs you do eat to vegetables and fruits that have the last amount.

But that's an eating approach that Dr. Shivam Joshi says can be a prescription for problems. Dr. Joshi is the clinical assistant professor for the department of medicine at the NYU Grossman School of Medicine.

As an attending physician at New York City's Health and Hospitals at Bellevue, Joshi said the keto diet can lead to issues. "It is high in fat, so will it raise your cholesterol? Will you get a kindey stone?" he warned.

Joshi said that while the keto diet was originally used for epileptic patients, to calm seizures, today's popular version raises a lot of concerns.

Keto devotees make a variety of claims; Having more energy, brain fog lifting and most notably, shredding their bodies. Joshi wants to see the proof. "There really isn't a lot of evidence supporting this," he said.

Joshi will admit, however, that some of the keto basics, like eliminating empty-calorie carbs, are healthy changes.

The doctor said "a lot of unhealthy carbs, sugars, corn syrup, high calorie foods," are smart to get out of your diet.

However, Joshi warns that keto limits many foods beneficial to our well being. "The diet does cut out a lot of healthy foods. It cuts out fruits, vegetables, whole grains, beans. These are some of the healthiest foods on the planet."

The real answer to weight loss according to the doctor? "Alternatives to keto are any diet that cuts calories," he advised.

Head here for more information on how to enroll in a doctor-supervised weight-loss program through Bellevue Hospital.

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Healthy Meal Plan For Weight Loss | 5-Day Free Menu

Posted: November 19, 2018 at 3:43 am

This 5-day sample meal plan for weight loss is all about eating more, not less.

You learn about lots of healthy, filling meals and snacks that can help you not only weigh less but also feel your very best.

This healthy meal plan for weight loss includes all kinds of satisfying, hunger-curbing foods like mustard-coated salmon, sweet potatoes, and hearty Italian-style soups.

By switching from a bowl of cold, dried cereal to one of hot whole-grain cereal and fruit, youd take in approximately 100 fewer calories each day. That one simple change to your daily diet could help you drop about 10 pounds in one year. Plus, hot cereal has more staying power. It tends to fill you up better and longer than dried cereal.

If desired, add a little nonfat milk or soymilk and a packet of sugar substitute (a good choice is Splenda).

1 steamed 6-inch corn tortilla with fresh or grilled vegetables (such as onions, green bell peppers, and tomatoes) and no-added-salt salsa.

Warm the tortilla between slightly moistened paper towels in the microwave for about 1 minute, then top with veggies and salsa; fold

For your salads, break out of the lettuce-and-tomato box. All kinds of veggies and fruit can go into your salad. Try diced sweet potatoes, yellow squash, red bell peppers, cucumbers, red cabbage, red onions, and more.

And always keep in mind that no oil, even so-called good ones, should be considered a weight-loss food. Coating your salad with oil can tally up as many calories as a scoop of premium ice cream.

Make your own. Its easy! From one 14-ounce can of no-salt-added cannelini beans, spoon out 2 tablespoons of beans. Puree the rest. In a medium nonstick pot, saut 5 cloves of chopped garlic until translucent. Add 2 cups low-sodium chicken broth and 1 head of escarole, chopped, or a package of frozen chopped spinach. Simmer for about 15 minutes. Add pureed beans, red pepper flakes and black pepper, to taste, and cook 1 minute longer. Garnish with the beans you spooned out plus, if you desire, a little chopped red bell pepper. Refrigerate or freeze what you dont eat for easy soup prep for a future lunch or dinner.

Especially popular among our guests at the Pritikin Longevity Center are Greek-style yogurts such as Oikos and Fage. So rich and creamy tasting! If you need a little sweetness to cut the tart flavor, simply add diced banana, or stir in 1 packet of Splenda

A gigantic Farmers Market-style salad with a variety of fresh seasonal produce and fresh herbs, such as fresh baby arugula and radicchio, and red wine vinegar sassed up with a little horseradish. Enjoy visiting your local Farmers Market every week and asking the vendors, Whats new and tasty this week? What would make great ingredients for my salad?

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When dining out and ordering fish, request that your fish not be salted or basted in calorie-dense ingredients like olive oil and butter. Healthier cooking options include steaming, broiling, or grilling.

Contrary to popular belief, potatoes are a great food for helping you lose weight. Its what we put on top of our potatoes butter, cheese, and bacon bits that turn them into waistline-busting foods.

Egg white omelet stuffed with 1 cup of assorted grilled vegetables, such as onions, bell peppers, mushrooms, and broccoli, and a dollop of nonfat ricotta cheese.

In a nonstick skillet misted with a little cooking oil spray, stir fry until brown diced baked potatoes with sliced onions, sliced green bell pepper, freshly ground black pepper, and paprika.

Yes! Cocoa can be part of a healthy meal plan for weight loss! For cocoa: Mix nonfat milk or soymilk, 1 tablespoon cocoa powder, and 1 packet of sugar substitute, such as Splenda (if desired).

Like vegetables, fruits are fabulous weight-loss foods because theyre big foods, that is, foods that are bulked up by lots of fiber and water. With big foods, youll be eating a lot of food (which will satisfy your hunger) but not a lot of calories.

Heres a great example: For the same number of calories that are in a handful of peanuts (about two ounces), you can eat 2 pounds of strawberries (about five of those green boxes that strawberries come in.) Eating big foods like strawberries, salads, and other fruits and vegetables can prevent hunger from taking over and taking you places you dont want to go

Big salad of baby greens with Pritikin-Style Thousand Island Dressing, which has less than one-quarter the calories and sodium of regular Thousand Island Dressing. What a gift for your heart and waistline! To make dressing, combine thoroughly the following: cup plain fat-free Greek yogurt, cup fat-free sour cream, cup unsweetened, low-sodium ketchup (good brand is Westbrae), teaspoon oregano, and teaspoon granulated garlic.

Sandwich of fresh roasted turkey breast (3 to 4 ounces) with 2 slices of low-sodium, whole-grain bread with assorted veggies, like baby greens and sliced tomatoes. Smear the bread with 1 tablespoon of low-sodium stone-ground mustard.

Did you know that bread and rolls are the No. 1 source of salt in the American diet, accounting for more than twice as much sodium as salty junk food like potato chips? Thats why its so important to look for low-sodium varieties of bread (a good brand is Food for Life).

Keep stocked in your refrigerator or freezer a box of veggie burgers (look for low-sodium varieties). Veggie burgers are a much better choice for your waistline and heart than ground meat. Veggie patties have only about half the calories of regular red meat patties, and zero heart-hurting saturated fat. Plus, theyre so easy to cook just one or two minutes in the microwave. While toasting your whole-wheat bun, take from your pantry a jar of roasted red bell peppers and top your veggie patty with a couple of luscious slices. Smear your bun with a little low-sodium Dijon mustard.

1 or more cups (its hard to go overboard on fresh veggies!) of steamed fresh vegetables, such as asparagus, broccoli, and/or cauliflower, with lemon juice and sauted garlic.

Hot whole-grain cereal, such as oatmeal, cracked wheat, barley or polenta, made with 1 cup nonfat milk or soymilk and 1 cup fresh or frozen blueberries.

There are many great choices of whole-grain hot cereals; just make sure you buy one with no added sugar or salt.

If desired, add a little nonfat milk or soymilk and 1 packet of sugar substitute (a good choice is Splenda).

Look for fat-free low-sodium varieties, or make your own.

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Did you know that four ears of corn has the same number of calories as one medium serving of French fries? (The corn tastes better, too.)

cup 1% no-salt-added cottage cheese with cup to 1 cup fresh diced fruit, or use pop-top canned fruits packed in juice or water, no sugar added.

A big salad of baby spinach and other fresh veggies, such as sliced carrots and tomatoes, topped with your favorite canned no-salt-added beans. Toss salad with about teaspoon of wasabi (to taste) and 3 to 4 tablespoons of rice vinegar.

Look for no-salt-added varieties of canned beans since rinsing the beans through a colander removes only 30% of the added sodium.

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Give your brown rice a nice savory spin by adding freshly minced garlic. At the last minute, add in fresh herbs like thyme and Italian parsley and just about any vegetable you have on hand, like chopped cucumbers, celery, onions, and tomatoes.

If you've enjoyed this Healthy Meal Plan for Weight Loss, you'll love the Weight Loss Spa Menu

Red Bean and Leftover Veggie Soup

While there are probably plenty of pre-made bean and veggie soup options that just need a few minutes to heat through on the stovetop, making your own soup is really easyand a great idea for your health. Homemade soups are much lower in sodium about 100 milligrams or less per 2-cup serving. By contrast, 2 cups of many canned soups contain a blood-pressure-busting 1,200 milligrams or more, a worrisome amount considering that health experts recommend consuming no more than 1,500 milligrams of sodium for the entire day. This is also a great way to use up all those leftover vegetables in your crisperpretty much anything works in this soup.

Directions:Put into a soup pot 1 can of no-salt-added red beans (drained), 4 cups low-sodium vegetable juice like Knudsens Very Veggie Low-Sodium Juice, 2 to 3 teaspoons oregano or Italian-style seasoning, and 2 cups of any veggies you already have sitting in the refrigerator bin, such as carrots, celery, and onions. Rough-chop the vegetables into bite-size pieces and bring to a boil, simmering until vegetables are crisp-tender, about 10 to 15 minutes. If desired, top with a tablespoon of fat-free sour cream.

Put together a sandwich of tuna (canned preferably low-sodium, light, and packed in water) with 1 tablespoon nonfat mayo or nonfat plain yogurt, chopped celery, and onions, topped with baby spinach or peppery arugula, on 100% whole-wheat bread (low-sodium)

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Enjoy the rich flavor of sweet potatoes? While home on Sundays, cook up a batch. Wrap each one in foil and bake for about an hour at 425 degrees F, or until their luscious, sweet juices start to ooze out into the foil. At work the following week, just pop one in the microwave for a quick warm-up. Theyre loaded with taste, so they dont need any extra toppings. If you want a little zest, swirl in a teaspoon or two of no-salt-added Dijon mustard or a quarter cup of plain nonfat Greek yogurt.

A big salad with a variety of lettuces, plus tomatoes, cucumber, and any other veggies you have in the fridge, including varieties youve never thought of adding to salads but actually taste delicious, like sliced fennel.

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Ah, quinoa. This healthy, rich-tasting whole grain/seed has so many nutritional riches that it puts refined grains like white rice to shame. Tofu is the perfect sidekick because its both waistline-friendly (per bite, tofu tends to have about one-third the calories of meat and poultry) and heart-friendly (tofu has no artery-damaging saturated fat or cholesterol).

Directions: Rinse 1 cup of quinoa in cold water. In a medium saucepan, combine quinoa with 1 tablespoon curry powder and 1 teaspoon turmeric. Add 2 cups low-sodium chicken broth and bring to a boil. Cover and simmer until the water is absorbedabout 15 minutes. Stir in 1 cup shredded carrots and 1 cup cubed firm tofu. Makes about 4 one-cup servings. Refrigerate remaining servings for an easy, healthy snack or meal later in the week.

Blend together until smooth and creamy your favorite fresh berries, silken tofu, Splenda (if needed), and a little vanilla extract.

Think oatmeal is boring? You havent tried Chef Anthonys sweet/ tangy Oatmeal Supreme, always a favorite among guests at Pritikin. Its a great meal for losing weight, and starting your day.

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If desired, add a little nonfat milk or soymilk and 1 packet of sugar substitute (a good choice is Splenda).

Open up a big bag of baby carrots and dip them into your freshly made no-oil-added, no-salt-added hummus. Simply whip up in your food processor a can of no-salt-added chickpeas/garbanzo beans, fresh tomatoes, lemon juice, garlic, a jalapeno pepper (if you like your hummus hot and spicy), and fresh herbs like cilantro and dill. Add a little water, if necessary, until the desired consistency is achieved.

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Butter beans are as delicious as they sound: big, meaty and filling, with a mild flavor that works well with bright, assertive flavors like lemon and scallions.

1 can no-salt-added butter beans cup chopped scallions (also known as green onions)Juice from half a lemonRed chili pepper flakes, to taste2 to 3 cups chopped fresh Romaine lettuce and/or baby arugula

In a medium mixing bowl, combine butter beans, scallions, lemon juice, and pepper flakes. Spoon over lettuce greens.

Sear, skin side up, a 4-ounce cut of salmon in a hot nonstick skillet and cook until well browned on the bottom, 3 to 5 minutes. Turn and cook till slightly translucent in center, 1 to 3 minutes. Transfer salmon to serving dish. To skillet add teaspoon grated orange peel, 3 ounces orange juice, and cup white wine. Boil until reduced by half, about 3 minutes. Stir in 1 teaspoon fresh thyme leaves. Spoon sauce over salmon.

Cooking up soba (the Japanese word for buckwheat) noodles instead of white-flour noodles is a great way to cut calories. A cup of soba has just 113 calories; a cup of white pasta, about 200. Plus, soba noodles are full of fiber, protein, and B vitamins.

Combine in large bowl:2 large cucumbers, peeled, seeds removed, and sliced tablespoon paprikaPinch cayenne pepperPinch black peppercorns, freshly ground cup fresh lemon juiceLet cucumber mixture sit for a few minutes while you cook 8 ounces of soba noodles according to package directions. After cooking and draining sobas, toss in bowl with cucumber mixture and gently blend.

Pour a 6-ounce bag of pre-washed baby spinach in a hot wok sizzling with a small amount of water or white wine, 1 tablespoon of lemon juice, and minced garlic. Stir spinach till wilted.

Smoothie made in blender with 1 cup nonfat plain yogurt, cup crushed ice, banana, and fresh or frozen berries.

Tags: meal plansweight loss

Eugenia Killoran has been the food and fitness journalist for the Pritikin Program since 1992. She has published more than 3,000 articles, lectures, and book chapters on a wide variety of healthy living and weight-loss topics.

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How the ‘Instagram diet’ works – KSL.com

Posted: August 12, 2017 at 10:50 am

NEW YORK (CNN) At 37 years old, Lisa Pessah-Bloom, a mother of three, was pre-diabetic, struggling with losing postpartum pounds and concerned about her health.

"I had gestational diabetes for all three of my pregnancies. After my third, my A1C (blood sugar measurement) kept rising, and the doctor told me for the first time to be careful, because I was on track for diabetes."

Pessah-Bloom knew that she had to shed her pregnancy pounds and get her blood sugar under control. She did a Google search on diets for diabetes and stumbled upon the Paleo diet, which includes protein-rich foods like meat, fish, eggs and nuts, as well as vegetables and fruit, but excludes grains, dairy, legumes, sugars and salt. "People said that their diabetes was reversed," she said.

She started eating more vegetables and unprocessed foods. But while following Paleo helped Pessah-Bloom eat a clean, lean diet, it wasn't enough to get her to her goal. She needed something else a support system of sorts and so she opened an account on Instagram under the handle @paleoworkingmama.

"I started my Paleo page for motivation, really for myself," Pessah-Bloom said. But it wasn't long before she found people with health issues like herself who were also using the photo-driven app. "I started following others who reversed Crohn's and IBS too, which I also had," she said.

"The more I followed people, the more I felt empowered. And then something unexpected happened. After some time, people who followed me told me that I me! empowered them. It was a chain of support," she said. "I got it from others, and I gave it to others. People asked me to come to their house to perform refrigerator cleansing! They are inspired by the pictures I post of the food I make and what I keep in my kitchen, like my spices."

The community support that Instagram provides may be its most valuable asset for those hoping to achieve their health goals.

"The first picture I posted was a mason jar of water with lemons," Pessah-Bloom said. "I had just learned about my high blood sugar, and I wrote, 'Making lemonade out of lemons.' " The post marked the start of Pessah-Bloom's new diet and exercise journey, and in her post, she encouraged others to follow and support her.

"One person posted my post on her page she had over 15,000 followers, and she said, 'Let's give @thepalemoworkingmama our support' and then all of a sudden I had 100 followers. This was someone I didn't even know ... someone who has plenty of her own followers, but she really wanted me to succeed on my journey."

There's also the benefit of being part of a more intimate community. "With Instagram, you can have a separate part of your profile dedicated to food journaling, and you don't have to be worried that your family member or neighbor who just wants to see pictures of your dogs or vacations will be turned off," said Christina Chung, a doctoral student at the University of Washington and lead author of a study that analyzed women who consistently use Instagram to record and share what they eat, in order to learn about the benefits and challenges of using the platform to achieve one's health goals.

"Instagram is just pictures. There are no posts about politics. It's easy to navigate, with no chaos or clutter," Pessah-Bloom added. "If you follow someone, you're following them for a specific reason ... and often someone with a similar goal."

Pessah-Bloom also appreciates the convenience that Instagram provides. "People are so busy, and sometimes you can't go in person to a Weight Watchers meeting. With Instagram, it's in your face. You're seeing it all the time. When I eat something bad ... and I see someone preparing something wonderful, I say, 'Why did I do that?!' It keeps you inspired!"

Food pictures that create cravings for tasty, healthy food help, too. "When you see something so mouthwatering and appetizing, you're more likely to try it, and then you get hooked on eating well," Pessah-Bloom said.

#Paleo almond crusted fudge squares for my beloved who turned 40 today . His dessert request was chocolaty and decadent. I also needed to wallow in some sweets as my two oldest left for sleep-away camp today . Anyhooo...What if I told you this took about 15 minutes to make? And that this is vegan, dairy free, gluten free, refined sugar free, no bake, no blender and only SEVEN ingredients? Oh, and delicious. In a small bowl add: 1 cup blanched almond flour, 3 tbsp melted coconut oil, 2-3 droplets of organic stevia and 1 tsp vanilla extract (*if this is not "sticking" add some organic maple syrup). Mix together with spoon until mixture begins to stick together. Take loaf pan and with your fingers, spread evenly. This is your "pie crust". Next, in a bowl add: 1 cup unsweetened shredded coconut, 1/2 cup crushed almond pieces, 3 tbsp maple syrup and 2 tbsp melted coconut oil. Mix together and add on top of pie crust in loaf pan. Finally, in another bowl add: 1/2 cup of organic cacao powder, 1/4 cup melted coconut oil and 1-2 tsp stevia. Mix together to form chocolate sauce. Pour over crust/coconut. Place loaf pan in freezer for about 1/2 hr and serve . Leave uneaten squares in freezer, as it will melt if it's left out (much better when it melts in your mouth ) #dessert #chocolate #birthdaycake #vegan #glutenfree #dairyfree #soyfree #refinedsugarfree #treats #sweets #eatclean #cleaneating #foodporn #paleoporn #foodie #organic #recipe #feedfeed #nobake #easy #healthy #coconut #birthdayboy

A post shared by Lisa (@paleoworkingmama) on Jun 27, 2017 at 7:02pm PDT

For those who use Instagram to track what they eat, the ease of snapping a picture is particularly helpful during a jam-packed day.

"The benefit of photos is that it's more fun to do than taking out a booklet or typing hundreds of words of description in an app," Chung said. "Plus, it's more socially appropriate for people who are trying to track their diets to snap a photo of their plate when they're out with friends: Everyone's doing it, and it doesn't look weird."

As one of the study participants noted, "if I was out with friends or something, then a quick snapshot of the food would be easier than saying, 'Hold on, guys, I need to pull up MyFitnessPal and put everything down and the right serving size.' "

But just how accurate is Instagram as a tracker for weight loss? Can you really know the portion sizes, fat grams and calorie counts of what you ate or should eat when you swipe through photos?

"When it comes to losing weight, food pics may or may not help," said Angela Lemond, a registered dietitian nutritionist and spokeswoman for the Academy of Nutrition and Dietetics. "The food could be great quality, but even an excessive amount of 'good' food will cause weight gain."

If, for example, someone spots a picture of healthy chicken parmigiana as food inspiration for weight loss, it may be difficult to figure out the correct portion size, unless it is listed.

"It's not very accurate if you are looking for tracking information such as detailed nutrients, portion size and calories, since it might be difficult to assess this information from photos," Chung said.

If you're looking for a 200-calorie meal, you might search using the hashtag #200calories and find some options. But in Chung's study, participants used the platform in conjunction with other apps if they were seeking more detailed nutrition data.

Calories aside, for those who use Instagram, the visual cues that the app provides actual pictures of food may be just enough motivation to continue eating on plan, or in some cases to eat less.

"Before (when using MyFitnessPal), I would have a small snack pack that was a bag of chips and be like, 'Oh, that doesn't really count because it's just a little tiny bag.' But I think with Instagram, it helped me because I was taking a picture of it: It's real, and it exists, and it does count towards what I was eating. And then putting a visual image of it up really helped me stay honest," one study participant said.

Tensions between tracking honestly and posting something perceived as more desirable were also observed in the study. That could present a dilemma, leading some to spend time on making photos look better, explained Chung. But the thought of posting something "off-plan" may also help people stay on track, she added.

Over a year later, Pessah-Bloom's cooking skills have improved, and she is no longer pre-diabetic. Her IBS is resolved, and she weighs less than she did at her wedding about 12 years ago. Her husband, a huge Instagram fan, has lost 40 pounds with the help of the app and his wife's cooking, and her kids eat healthier now, too.

Pessah-Bloom says she could not have done it without her online community that evolved from her photo journal.

"I love the people I follow on Instagram. ... They have become my online 'support' group. Everyone inspires each other. I work full-time and have three kids. I couldn't have done any of this without Instagram."

The-CNN-Wire & 2017 Cable News Network, Inc., a Time Warner Company. All rights reserved.

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Eat a plant-based diet lose weight, shed medications and get healthy? – Detroit Free Press

Posted: August 9, 2017 at 10:46 am

"The Cheese Trap" is the new book by vegan physician Neal Barnard, the founder of the Physicians Committee for Responsible Medicine. Barnard argues that avoiding dairy can improve health and promote weight loss. Wochit

Kim and Marc Ramirez of Clinton Township(Photo: Provided by Marc Ramirez, Provided by Marc Ramirez, Provid)

Do you want to lose weight?

Do you want to get off daily medications?

Dr. Neal Barnard says he can help.

Think chickpeas over chicken, peppers over pepperoni pizza, kale over kielbasa. And while youre at it, skip the cheese; its addicting.

Barnard, a vegan for more than 30 years, is a well-known advocate for adopting a plant-based way of eating. He maintains that a plant-based diet is the path to optimum health and a way to combat, and in some cases, reverse, chronic conditions like heart disease and diabetes.

More: Vegan ice cream? Try it, you'll love it!

Over the years, Barnard has conducted and participated in several nutritional studies, including one about controversies explaining why trendy foods items like coconut oil, green juice and gluten-free wear health halos instead of delivering real heart-health benefits, like nutrient-dense, plant-based foods.

Barnard will make a stop in Detroit on Wednesday and Thursday to convey that message as part of a 10-city tour to kick off a 21-Day Kickstart Challenge to follow a plant-based diet.

Dr. Neal Barnard(Photo: Physicians Committee for Responsible Medicine)

Barnard is a psychiatrist with a focus on nutrition research. Hes the founder of Physicians Committee for Responsible Medicine (PCRM), and author of more than 18 books on health and wellness, including his most recent The Cheese Trap (Grand Central Life & Style, $27). The PCRM is a nonprofit that advocates for preventative medicine and higher standard for research.

It was 30 years ago that Barnard became vegan after working as an autopsy assistant and seeing the affects of certain foods on health.

I did two things that year: I was a smoking omnivore that threw out the Merit Menthols and threw out my Velveta, too, and never looked back, Barnard says.

The 64-year-old Washington, D.C.-based doctor will be at the Chass Clinic in southwest Detroit on Wednesday for a presentation announcing the kick-off of the challenge.

Barnard says he choose to start the effort in Detroit because we need the help.

More: Please, no more downtown Detroit burger restaurants

The adult obesity rate in Michigan is 31.2%, up from 22.1% in 2000, according to a September 2016 report from the State of Obesity: Better Policies for a Healthier America from the Robert Wood Johnson Foundation.

The health indicators are not good. Theres a lot of obesity and a lot of type 2 diabetes, Barnard says. It doesnt make it unique because frankly, thats true of the entire civilized world. But Detroit is right up there.

Barnard also sees Detroit as a leadership city and says its where many things get started and spread elsewhere. We also have some terrific boots on the ground there, he says.

At Chass Clinic, Barnard will be joined by Marc Ramirez, a former University of Michigan football player. Ramirez, 50, and an AT&T operations manager, switched to a plant-based diet more than five years ago.

The Cheese Trap by Dr. Neal Barnard(Photo: Provided by Physcians Committee for Responsible Medicine)

On Thursday, Barnard will visit the Motor City Health Fest in the Eastern Market area in Detroit. Billboards are up around town about the event, touting Eat more fruits and vegetables and cut the dairy and meat. There, he will join Rameriz and Dr. Joel Kahn, a local cardiologist and owner of GreenSpace Cafe in Ferndale, and other support groups and plant-based diet experts.

After being sick for a decade, taking pills and getting worse, in 2 months, Im off my insulin shots and all Metformin pills and in three months, I lost 50 pounds, Ramirez says.

Ramirez also dropped 50 pounds within those first few months. Ramirez has a long family history of diabetes. Of his eight siblings, only one sister does not have diabetes, a disease that affects millions of Americans.

Ramirez and his wife, Kim, are certified Food for Life Instructors by PCRM. They founded Chickpea and Bean, which offers plant-based lifestyle seminars and cooking classes.

Today at 50, Im the oldest Ive ever been and in the best shape of my life. How does that happen when at 43 I was so sick? Ramirez says.

In April, Ramirez launched a 21-Day KickStart program in Macomb County. Nearly 100 people took the challenge of following a plant-based diet for three weeks. The group averaged an 8-pound weight-loss within those 21 days. And among the 74 people who participated in blood tests, Rameriz says, there was a 15% drop in LDLs (the bad cholesterol), and good cholesterol (HDL) went up 8%.

Barnards 21-day Kickstart pilot program started in 2009. Barnard said 500,000 to 600,000 people have done it worldwide. The program is available in many languages, too.

Two things happen, Barnard says, when people do the challenge: They lose weight and blood sugars improve.

Apart from the physical benefits that they are experiencing, their tastes are changing in a way they didnt forecast. They all say I used to be a cheese-aholic, but no, its not calling my name so much.

Barnard says when switching to a plant-based diet, the average weight loss is a pound a week, which is slow and steady, but theres 52 weeks in a year, and it become effectively a one way street and very healthy direction.

If you want to know more

Dr. Neal Barnard will make an appearance at these metro area events:

The Plant Based Nutrition Support Group will host Barnard at its meeting Wednesday at Seaholm High School in Birmingham. Doors open at 5:30 and the event presentation begins at 6:30. Barnard will sign copies of his latest book The Cheese Trap which will also be on sale. Tickets are $20 in advance and $25 at the door. For tickets go to: http://www.pbnsg.org.

21-Day Kickstart Kick-off: noon -1 p.m. Wednesday at Community Health and Social Services (CHASS) Center, 5635 W. Fort Street, Detroit. To reserve at seat, call 313-849-3920, ext. 5163. The event is free and open to the public.

Motor City Health Fest: 6-9:30 p.m. Thursday at the Eastern (in the Eastern Market area), 3434 Russell St., Detroit. At the health fest, there will be a screening of the film Forks Over Knives, which looked at how following a plant-based diet may ward off chronic diseases like cancer and heart disease. There will be free health screenings, nutritional information, food samples and cooking demonstrations.

About 21-day kickstart

This program started by Physicians Committee for Responsible Medicine includes a 21-day meal plan, weekly meetings, Webcasts, an app that gives you a meal plan with photos, directions, ingredients and nutrition facts for all meals and snacks and demonstrations by Food for Life instructors.

Stir-fry vegetable salad with Asian dressing.(Photo: JESSICA J. TREVINO, Detroit Free Press)

Stir-Fry Vegetable Salad with Asian Dressing

Serves:6 /Preparation time:15 minutes /Total time:45 minutes

Serve this salad warm or cold. You wont use all the dressing. It keeps for 2 weeks and can be used in stir-fries and other salads.

1 package fresh Chinese noodles, optional. Look for fresh Chinese-style noodles in the produce department.

DRESSING

1 1/2cups low-sodium soy sauce

1 2-inch piece fresh ginger, peeled and chopped

1 bunch green onion (about 6, white and green parts), chopped

4 garlic cloves, peeled and crushed

1 tablespoon sesame oil

Juice of 1 lime

1 tablespoon agave nectar (or to taste)

1 tablespoon cornstarch, mixed with 1/2 cup cold water

SALAD

1 tablespoon canola oil

12 ounces shiitake mushrooms, stems removed, sliced about 1/4-inch thick

2 large carrots, peeled, julienned

1 red bell pepper, cored, seeded, julienned

1/2 head green cabbage, finely shredded

3 baby choy sum or baby bok choy, cut into 1-inch pieces

1 cup frozen shelled edamame

1 bunch green onions (about 6, green parts only)

1 cup chopped cilantro

1 bunch mint, chopped

1/2 cup sliced or slivered almonds, lightly toasted

If serving the salad over Chinese noodles, cook them according to package directions. Drain and set aside.

To make the dressing:Place all the dressing ingredients in a saucepan and bring to just a boil and then reduce heat to low. Simmer over low heat for about 10-15 minutes. The dressing will thicken just a little. Remove from the heat and set aside to cool. When completely cool, strain the dressing into a glass measuring cup or jar (discarding solids) and refrigerate until ready to use. If not using right away, strain the dressing into a jar that has a tight-fitting lid and refrigerate up to 2 weeks.

To make the salad:In a large skillet or wok, heat the oil. Add the mushrooms and saut until just soft and tender. Add the carrots, red pepper and cabbage and saut about 1 minute. Add the choy sum, edamame and green onion and saut 2 minutes. Remove from the heat. Add the cilantro and mint and toss to incorporate. Drizzle with about 1/3 cup or more of the dressing. Serve over noodles with additional dressing on the side. Garnish with almonds.

Adapted from Vegan Cooking for Carnivores by Roberto Martin (Grand Central Publishing, $29.99).

Tested by Susan M. Selasky for the Free Press Test Kitchen. Analysis includes noodles and 1/2cup of the dressing and almonds.

333 calories (30% from fat), 12 grams fat (1 gram sat. fat), 47 grams carbohydrates, 13 grams protein, 908 mg sodium, 5 mg cholesterol, 7 grams fiber.

Vegan Linguine with Shitake mushroom sauce.(Photo: JESSICA J. TREVINO, Detroit Free Press)

Vegan Linguine with Shiitake Cream Sauce

Serves:6 /Preparation time:10 minutes /Total time:30 minutes

According to the Vegetarian Times, Mark Reinfield, author of several vegan cookbooks, revamps a classic Italian recipe, replacing clams with a combination of shiitake mushrooms and arame, a sea vegetable available in the Asian food aisle of supermarkets.

12 ounces dry linguine

2 tablespoons arame, optional

2 tablespoons olive oil

6 cloves garlic, peeled, minced (about 2 tablespoons)

3 cups fresh shiitake mushrooms, stemmed and cut into 1/2-inch cubes

1/2 cup dry white wine

1 1/2 tablespoons lemon juice

1 1/2 cups unsweetened soy, rice or macadamia nut milk

3 tablespoons nutritional yeast

2 tablespoons Earth Balance margarine, optional

1/4 teaspoon red pepper flakes

3 tablespoons fresh flat-leaf parsley, finely chopped

4 teaspoons pine nut or walnuts, chopped and toasted

Cook pasta in boiling, salted water according to package directions. Reserve about 1 cup of the cooking water. Drain the pasta. Meanwhile, if using arame soak it in 1/2 cup hot water.

Meanwhile, in large skillet heat the oil over medium heat. Add garlic and cook 1 minute, stirring constantly. Add mushrooms, wine and lemon juice; saut 5 minutes, adding about 1/4 cup of the reserved pasta cooking water (if needed) to prevent sticking.

Reduce the heat and add soy milk, nutritional yeast, margarine (if using), red pepper flakes and arame with soaking liquid; season with salt and pepper, if desired. Cook 5 minutes, stirring occasionally.

Divide linguine among 4 plates, top with shiitakes and sauce, and garnish with parsley and pine nuts.

Tested by Susan M. Selasky for the Free Press Test Kitchen.

386 calories (21% from fat), 9 grams fat (1 gram sat. fat), 65 grams carbohydrates, 16 grams protein, 114 mg sodium, 0 mg cholesterol, 5 grams fiber.

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Inside Russell Wilson’s nine-meal, 4800-calorie diet to cut weight – ESPN (blog)

Posted: June 29, 2017 at 9:41 pm

Russell Wilsons diet consists of lean proteins, fruits and vegetables. It is also entirely free of dairy and gluten.

Sheil KapadiaESPN Writer

RENTON, Wash. -- When asked about Russell Wilson's focus on improved eating habits this offseason, Philip Goglia said he views himself more as a food coach than as a nutritionist.

"He was an animal about it," Goglia said of Wilson. "The f---ing guy buried himself in this, and it's epic to see, because that really validates him as a complete athlete."

Search for Goglia's name, and you'll find links to his work with a bevy of celebrities, including Kim Kardashian and Chris Pratt. An article on the Entertainment Tonight website labeled him the "nutritionist to the stars." But Goglia also has worked with plenty of athletes -- most notably NBA players Kevin Love, Carmelo Anthony and Rudy Gobert.

This past March, at the urging of his wife, Ciara, and former trainer Gunnar Peterson, Wilson found himself in Goglia's office in Santa Monica, California.

"He came in feeling as though he was too heavy and not mobile enough," Goglia said. "And he wanted to get his weight down. He was over 225. He felt as though he needed to be leaner and stronger and more agile. And that's my wheelhouse."

Pre-breakfast: Tablespoon of almond butter and a tablespoon of jam Breakfast: Two cups of cooked oatmeal, six whole eggs, fruit, chicken breast Snack 1: Fruit and 12 almonds Lunch: Eight ounces of protein with a yam or a cup of rice or a potato and a vegetable Second lunch: Eight ounces of protein with a yam or a cup of rice or a potato and a vegetable Snack 2: Fruit and 12 almonds Snack 3: Fruit, 12 almonds and whey protein Dinner: Fish or steak and vegetables or salad Snack 4: Fruit and a tablespoon of molasses or shredded wheat, applesauce, almond butter and jam

Injuries were the story of Wilson's 2016 season. He suffered a right high ankle sprain in Week 1 and an MCL sprain in his left knee in Week 3. Wilson never missed a game and earned praise from his teammates for playing through pain, but the injuries limited his mobility and essentially made him a non-factor in the run game.

Wilson rushed for a career-low 259 yards, and the Seattle Seahawks ranked 23rd in rushing efficiency. They'd never finished worse than seventh in Wilson's first four seasons. A side effect of Wilson's injuries was that he got heavier because of the limits on what he could do for conditioning.

"It was definitely tough," Wilson told ESPN.com. "I normally run a lot in practice and after practice, the off days and everything like that. And I couldn't really do much because of my ankle and my knee."

Standing in the hallway between the team's indoor practice facility and the locker room, Wilson breathed heavily in between sentences. He'd just put in extra conditioning work with the Seahawks' other quarterbacks following the team's final minicamp practice. It was precisely the type of work he couldn't participate in during last season when the main focus was to have him feeling his best on game day.

Wilson has paid attention to what he puts in his body since entering the league in 2012. He has had his own chef and has tried to eat healthy for years. But after 2016's injury-riddled campaign, he has re-examined many aspects of his usual routine in search of an edge. Wilson is hoping he has found one with a new meal plan that calls on him to eat nine times a day and cut out both dairy and gluten.

"Still doing it religiously," Wilson said. "Just trying to really focus on trying to eat really, really well and have great nutrition. I think it's critical. It allows you to wake up feeling good, feeling strong. It allows you to excel throughout the day and have tons of strength and energy. So I think it's really important for me. And I love food. I'm from the South, Virginia. So for me, I have to be really conscientious of what I eat. And also, my dad had diabetes. So I try to really pay attention to what I eat and try to do a really good job of that."

Goglia said when Wilson visited him in March, Wilson was consuming about 2,700 calories a day. Goglia bumped that number up to 4,800 when planning Wilson's meals. In other words, he wanted Wilson to eat more even as he was trying to cut weight.

"When you think metabolism, everybody will think fast or slow," Goglia said. "And it's not. Metabolism is ultimately hot or cold. The definition of a calorie is a heat-energy unit. So if calories are heat and metabolism is a function of heat, and if fat is a lipid and only converts to energy in a hot environment, it just makes sense that you have to eat a certain amount of calories to generate enough heat to burn fat. And that's counter-intuitive to every civilian out there.

"Every fat guy will say, 'Food makes you fat. I eat one can of tuna and an apple a day.' And that's why they're fat. Not enough caloric heat. Especially in athletes. Athletic temperatures are huge metabolically. They have a big metabolic load. The more muscle you have, the more food you need. That's the baseline concept."

So what has Wilson been eating?

The plan changes weekly, but typically, he starts with a tablespoon of almond butter and a tablespoon of jam before his first workout.

Next is a big breakfast that includes two cups of cooked oatmeal, six whole eggs, a fruit and a chicken breast.

Wilson's mid-morning snack is a fruit and 12 almonds, and then he has two separate lunches, each consisting of eight ounces of protein (two chicken breasts) with a yam or a cup of rice or a potato and a vegetable.

"One of the important things with Russell and the elite athletes is that none of the foods he consumes are inflammatory foods, which means no yeast, no mold, no dairy, no gluten," Goglia said. "Dairy's like eating moderately hard phlegm. It adversely affects oxygen. No dairy, no breads -- muffins, bagels -- nothing that is yeast, mold and gluten-bound. So starches are always one-ingredient guys like potatoes or rice or yams or oatmeal. If it's got more than one ingredient in it, he couldn't eat it."

In the late afternoon, it's another snack of a fruit and 12 almonds. Wilson later repeats that while adding in some whey protein.

At dinnertime, the main course is fish or steak and vegetables or a salad on the side.

"A fatty fish like salmon, sea bass, black cod, arctic char," Goglia said. "They actually increase your body's ability to promote deep REM sleep, reduce inflammation, release more growth hormone. So it's a very efficient protein to consume in the evening. And if not fatty fish, then steak. But a lean steak like a filet or flank or hanger steak. The high iron count in these red meats will also increase hematocrit and promote deep REM sleep."

The vegetables Wilson rotates in are beets, asparagus, kale and spinach.

And finally, there are two options before bed. If the next day is light to moderate training, it's a fruit and a tablespoon of blackstrap molasses, which Goglia said leads to a high energy level upon waking up.

If the following day involves more intense training, Goglia prescribes what he calls mash: shredded wheat, applesauce, almond butter and jam.

"You crunch all this s--- up in a bowl, eat it and go to bed," Goglia said.

Wilson said his chef makes the healthy foods taste good. Some of his meals are consumed at home, and others are prepared at the team facility with help from the Seahawks' nutritionist. During the spring, Wilson would bring food with him to the facility to make sure he stayed on track.

When Wilson first met with Goglia in March, he weighed over 225 pounds with 16 percent body fat. Recently, he measured in at 214 with 10 percent body fat. He said he's committed to staying with the program because he's seeing results, but the changes have not been easy.

"I love cheese -- hence Wisconsin," Wilson, a Badgers alum, said with a laugh. "I love cheese, so that's always something that you've got to be careful of."

Goglia allows Wilson to scratch that itch for one meal per week.

"Date night," Wilson said. "Ciara and I get to eat pretty good."

The meal structures are evaluated and adjusted every seven days, depending on how Wilson is feeling and his training schedule. But Wilson said he feels better than he ever has before and wants to play next season at 215 pounds or less.

"He really has a Ferrari-like structure metabolically," Goglia said. "But his metabolism is one that is so efficient, it'll bite him in the ass, too, if you're not on point with his particular lipid structure. If you're under calories, it'll crash and burn quick. But on foods, following the right pattern of balanced macronutrients -- like literally, a third, a third, a third for fats, proteins and carbs -- he'll change quickly, too. And that's exactly what he experienced."

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Inside Russell Wilson's nine-meal, 4800-calorie diet to cut weight - ESPN (blog)

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