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Homemade Veggie Burger Recipes You Need Now!

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Source: womenshealthmag.com

The delicious meat-free burger: It does exist. Try these mouth-watering and healthy options.

LENTIL QUINOA BURGERS WITH SAUTEED MUSHROOMS

Slather on traditional toppings to make this protein-rich patty drool-worthy.
What you’ll need:
1/2 cup quinoa
1 can (19 oz) lentils, rinsed
1/2 cup plain bread crumbs
1 egg, lightly beaten
2 gloves garlic, chopped
2 tsp cumin powder
1/3 cup cilantro
Juice of half a lemon
1/2 cup walnut pieces
1 tbsp butter
1/2 lb crimini mushrooms, sliced
1/4 cup dry red wine
2 tsp vegetable oil
6 100% whole-grain buns
How to make it:
1. In a saucepan, combine quinoa and 1 cup water. Bring to a boil and simmer about 10 minutes. Let quinoa cool.

2. In a bowl, combine half the lentils, bread crumbs, egg, garlic, cumin, cilantro, lemon juice, cooked quinoa, and salt and pepper to taste. Place in a food processor or blender; process until well combined. Add remaining lentils and walnuts; pulse until they’re incorporated. Form into 6 patties.

3. Preheat grill to medium. Meanwhile, melt butter in skillet over medium heat; add sliced mushrooms and saute for 5 minutes, stirring regularly. Stir in wine and cook for another 5 minutes.

4. Brush burgers with oil and cook for 4 minutes per side. Toast buns for 2 minutes. Serve burgers on buns and top with sauteed mushrooms.
Makes 6 servings. Per serving: 436 cal, 14.6 g fat (2.9 g sat), 59.6 g carbs, 204 mg sodium, 12.9 g fiber, 18.8 g protein

 

BLACK BEAN OAT BURGERS

Chances are you’ve got some extra oatmeal in the back of your cupboard. Use it to add texture to traditional black bean burgers.
What you’ll need:
1 can (19 oz) black beans, drained and rinsed
1 1/2 cups diced mushrooms
1/2 cup plain rolled oats
2 cloves garlic, chopped
1 egg, lightly beaten
1 Tbsp cumin
1/4 tsp ground black pepper
2 tsp vegetable oil
6 100% whole-grain buns
6 Tbsp spicy mustard
1 tomato, sliced
1 cup baby spinach
How to make it:
1. Preheat grill to medium. Place half the beans in a food processor or blender along with mushrooms, oats, garlic, egg, cumin, and pepper. Process until well mixed. Add remaining beans and pulse the machine until they’re combined into the mixture. Form into 6 patties and coat each with vegetable oil.

2. Grill for 3 to 4 minutes per side or until browned. Toast buns for 2 minutes. Serve bean burgers on toasted buns and top with mustard, tomato, and spinach.
Makes 6 servings. Per serving: 283 cal, 6 g fat (1 g sat), 45 g carbs, 10 g fiber, 300 mg sodium, 13 g protein

 

STUFFED PORTOBELLO BURGERS WITH CARAMELIZED ONIONS

With ingredients like focaccia bread, mozzarella cheese, and a brown sugar and balsamic vinegar glaze, these burgers are one heck of a gourmet vegetarian treat.
What you’ll need:
1 Tbsp butter
2 Spanish onions, thinly sliced
1 Tbsp brown sugar
1 tsp balsamic vinegar
8 portobello mushrooms
1 Tbsp vegetable oil
1/2 eggplant, sliced into thin rounds
3 oz roasted red peppers
4 oz sliced low-fat mozzarella
1 loaf focaccia bread
How to make it:
1. Melt butter in a large saucepan over medium heat. Add onion and cook until translucent, about 4 to 5 minutes. Mix in brown sugar and balsamic vinegar. Reduce heat to medium-low, cover pan, and cook for 30 minutes, stirring occasionally.

2. Meanwhile, preheat grill to medium. Remove stems from mushrooms, brush with oil, and season with salt and pepper to taste.

3. Place eggplant slices on grill, cook for 2 minutes per side, then set them aside. Add mushrooms to grill, stem sides down, and cook for 6 to 7 minutes. Flip mushrooms and cook for another 4 minutes.

4. Top 4 mushrooms with red peppers and mozzarella, then cover each with a remaining mushroom, stem side down. (Stem sides should be facing each other.) Cook for 2 minutes or until cheese has melted; set aside.

5. Meanwhile, slice focaccia bread in half lengthwise down the side, then slice each half into 4 squares. Toast squares on grill, 2 minutes per side.

6. Place each stuffed mushroom on a focaccia square; top with onions, eggplant, and focaccia square.

 

Makes 4 servings. Per serving: 536 cal, 14 g fat (5 g sat), 81 g carbs, 7 g fiber, 909 mg sodium, 26 g protein

WALNUT-GRAIN BURGERS

These burgers are packed will belly-flattening monounsaturated fats. For superfast meals, keep cooked, cooled burgers frozen for up to 3 months. Simply microwave to reheat.
What you’ll need:
2 cups instant brown rice
1 3/4 cups low-sodium vegetable broth
1/2 onion, finely chopped
1 carrot, finely chopped
2 cloves garlic
1 1/4 cups walnuts
1 egg white
1 tablespoon salt-free seasoning blend
1/2 cup sesame seeds paprika
10 reduced-calorie hamburger buns
10 slices tomato
10 lettuce leaves
How to make it:
1. Combine the rice, broth, onion, carrot, and garlic in a large saucepan. Cover and bring to a boil over high heat. Reduce the heat so the mixture simmers. Cook for 5 minutes. Remove from the heat and set aside, covered, for 5 minutes. Spread on a baking sheet to cool.

2. Process the walnuts in the bowl of a food processor fitted with a metal blade until finely ground. Add the rice mixture, egg white, and seasoning. Pulse until the mixture sticks together. With wet hands, roll into 10 balls and then flatten into patties. Place the sesame seeds on a shallow plate and press the patties into them. Sprinkle with the paprika.

3. Coat a nonstick griddle or large skillet with cooking spray and heat over medium heat. Cook the patties for about 3 minutes or until golden. Turn carefully and cook for about 4 minutes longer or until heated through. Place each patty on a bun with a tomato slice and lettuce leaf.
Makes 10 servings. Per serving: 30 1.5 cal, 14.7 g fat (1.6 g sat), 38.2 g carbs, 6 g fiber, 217.7 mg sodium, 10.4 g protein

 

SOUTHWEST BLACK BEAN BURGERS WITH LIME CREAM

If you’re in a hurry, serve this low-fat Tex-Mex treat with prepared salsa instead of lime cream.
What you’ll need:
BURGERS:
2 dried chipotle peppers (wear plastic gloves when handling)
1 cup chopped red onions
1/2 cup chopped carrots
1 cup chopped mushrooms
1 cup frozen corn kernels, thawed
1/4 cup chopped fresh italian parsley
1 teaspoon ground cumin
1/4 teaspoon cider vinegar
1 can (19 ounces) black beans, rinsed and drained
1/4 cup blue or yellow cornmeal
1/3 cup unseasoned dry bread crumbs
LIME CREAM:
1/3 cup nonfat sour cream
1 tablespoon lime juice
1/4 teaspoon chili powder
dash of hot-pepper sauce
How to make it:
1. To make the burgers: Place the peppers in a small bowl and cover with boiling water. Let soak for 10 minutes, or until softened. Drain, pat dry, and remove and discard the stems and seeds. Chop the flesh.

2. Coat a large no-stick skillet with no-stick spray. Add the onions and carrots. Cook over medium heat for 2 to 3 minutes, or until softened. Stir in the peppers, mushrooms, corn, parsley, cumin, and vinegar. Cook for 5 minutes, or until the vegetables are tender. Remove from the heat.

3. Place the beans in a large bowl. Use the back of a wooden spoon to mash about half of the beans. Stir in the cornmeal and the vegetable mixture until well-combined. Form into four 1″-thick patties. Roll in the bread crumbs to coat.

4. Wipe out the skillet and coat with no-stick spray. Place over medium heat until hot. Add the burgers and cook for 5 minutes per side, or until browned and hot throughout.

5. To make the lime cream: In a cup, combine the sour cream, lime juice, chili powder, and hot-pepper sauce. Serve with the burgers.
Makes 4 servings. Per serving: 260 cal, 2.2 g fat (0.4 g sat), 53.2 g carbs, 11.1 g fiber, 586.8 mg sodium, 12.8 g protein

 

CURRY-SPICED VEGGIE BURGERS

A single spice makes these burgers anything but boring. Homemade veggie burgers come together in just minutes. Curry makes these a stand-out meatless dinner. Serve on whole-wheat buns with a salad or slaw on the side.
What you’ll need:
2 tablespoons olive or canola oil
1 medium onion, chopped (about 1 cup)
1 teaspoon curry powder
1/2 teaspoon ground coriander
1/2 teaspoon crushed fennel seeds
1 1/2 cups white button mushrooms, chopped
1 1/2 cups cooked and drained chickpeas
1 medium carrot, grated (about 1 cup)
1/4 cup chopped walnuts
3 tablespoons chopped cilantro
1/2 teaspoon salt
1/4 teaspoon ground black pepper
flour
How to make it:
1. In a medium nonstick skillet over medium high heat, warm 1 tablespoon of the oil. Add the onion, curry powder, coriander, and fennel. Cook, stirring frequently, for about 2 minutes, or until the onion starts to soften. Add the mushrooms. Stir to mix. Cover and cook for about 4 minutes longer, or until the liquid pools in the pan. Uncover and cook for about 3 minutes more, or until the liquid is evaporated.

2. Transfer the mixture to the bowl of a food processor fitted with a metal blade. Add the chickpeas. Pulse until well chopped. Transfer to a bowl. Add the carrot, walnuts, cilantro, salt, and pepper and mix well.

3. Lightly dust hands with flour. Shape the mixture into six 4″ wide patties.

4. In a large skillet over medium heat, warm the remaining 1 tablespoon oil. Place the patties in the pan. Cook for about 4 minutes, or until browned on the bottom. Flip and cook for about 4 minutes longer, or until heated through.
Makes 6 servings. Per serving: 169 cal, 8.9 g fat (1.1 g sat), 18.2 g carbs, 4.7 g fiber, 17.9 mg sodium, 5.6 g protein

 

 

LENTIL-MUSHROOM BURGERS

This recipe was developed by vegan ultra marathoner runner Scott Jurek, so rest assured that these protein-packed burgers will power up any athletic activity you have planned for the weekend. Extra uncooked patties can be frozen on wax paper in plastic bags or wrapped individually in aluminum foil, making for a quick dinner or wholesome burger for the next barbecue.
What you’ll need:
1 cup dried green lentils (2 ¼ cups cooked)
2 1/4 cups water
1 teaspoon dried parsley
¼ teaspoon black pepper
3 garlic cloves, minced
1 ¼ cups finely chopped onion
3/4 cup finely chopped walnuts
2 cups fine bread crumbs*
1/2 cup ground flax seed (flax seed meal)
3 cups finely chopped mushrooms
1 1/2 cups destemmed, finely chopped kale, spinach, or winter greens
2 tablespoons coconut oil or olive oil
3 tablespoons balsamic vinegar
2 tablespoons Dijon mustard
2 tablespoons nutritional yeast
1 teaspoon sea salt
1/2 teaspoon black pepper
1/2 teaspoon paprika

 

*To make the bread crumbs, you’ll need about half of a loaf of day-old bread (like Ezekiel 4:9). Slice the bread, then tear or cut into 2- to 3-inch pieces and chop in a food processor for 1-2 minutes, until a fine crumb results. The walnuts can also be chopped in the food processor with the bread.
How to make it:
1. In a small pot, bring the lentils, water, parsley, 1 garlic clove, and ¼ cup of the onion to a boil. Reduce heat and simmer, partially covered, for 35 to 40 minutes, until the water is absorbed and the lentils are soft.

2. While the lentils are cooking, combine the walnuts, bread crumbs, and flax seed in a bowl. Add the nutritional yeast, salt, pepper, and paprika and mix well.

3. Saute the remaining onion, remaining garlic, the mushrooms, and greens in the oil for 8 to 10 minutes, then set aside.

4. Remove the lentils from the heat, add the vinegar and mustard, and mash with a potato masher or wooden spoon to a thick paste.

5. In a large mixing bowl, combine the lentils, sauteed veggies, and bread crumb mixtures, and mix well. Cool in the refrigerator for 15 to 30 minutes or more.

6. Using your hands, form burger patties to your desired size and place on waxed paper. Lightly fry in a seasoned skillet, broil, or grill until lightly browned and crisp, 3 to 5 minutes on each side.

 

BLACK BEAN BURGER + BALSAMIC ONION JAM

As fancy as it sounds, this recipe is super simple—it only requires throwing seven ingredients into a food processor and hitting “pulse.”
What you’ll need:
1 1/2 cups canned no-salt-added black beans, rinsed and drained
1/2 yellow bell pepper, sliced
1/3 cup roughly chopped red onion
3/4 cup shredded carrot
1/3 cup dry quick-cooking oats
2 1/2 tsp canola oil
1/2 tsp cumin
How to make it:
1. Put all ingredients in a food processor and pulse until combined, 2 to 3 minutes. Form into 4 patties.

2. Mist a piece of aluminum foil with cooking spray and place foil on the grill. Cook patties on foil for 5 minutes, flip, then cook 5 minutes more.

3. To serve, top each patty with 3 tablespoons Balsamic Onion Jam (recipe: Healthy Burger Toppings).

Here’s What Real Healthy People Actually Snack On

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When it comes to avoiding that hangry feeling, the best defense is a good offense. And a good offense consists mostly of snacks.

That means planning ahead and stocking up on healthy options you’ll actually keep in your kitchen/purse/office fridge/pockets/whatever.

Because when you have zero time in your day and need to grab something fast, you’ll go for the peanut butter cup every damn time. BUT if you already have something satisfying and better for you on hand: snack win!

HOWEVER, if you hear one more person call a handful of almonds a snack, you can rightfully throw it in their face.

Here are 23 better, more interesting options that will awaken your starving soul.

They’ve all been made (and devoured) by real, seriously healthy people who say things like “satiety” and “fuel your body.” Steal their snackspiration so you’ll never have to go head-to-head with the vending machine again.

1. Open-Faced PB & Blueberries

“This is one of my favorite snacks. Almond butter is a great way to start the day with some awesome protein. And blueberries are my favorite fruit because they’re super low in sugar. When I eat bread it’s ONLY Ezekiel, which is a sprouted grain bread that has no yeast.” —Gabrielle Bernstein, author of Miracles Now

2. Egg and Apple Combo

“Eating should stimulate all of our senses, and a perfectly cooked hard-boiled egg is about as good as it gets for me. Paired with a green apple, this is the perfect snack to satisfy any hunger and please your palate as well.” —Aaron Flores, RDN, California-based nutritionist specializing in intuitive eating and Healthy at Every Size (HAES)

 

3. Spiced Apple Chips

“The recipe is incredibly simple — only very thinly sliced apples sprinkled with a little apple pie spice and popped in the oven on a low temperature for a couple hours. The outcome is nutritious and delicious and a great substitute for fried chips. My husband and I brought a bunch of them hiking with us — they make a great portable snack.” —Anne Mauney, MPH, RD, founder of fANNEtasticfood.com

4. Avocado Toast

“My favorite way to eat avocados is smashed onto toast with a sprinkle of salt and a few red pepper flakes. If I’m really hungry I add a fried egg. The healthy fat from avocado plus carbohydrates from bread makes it ultra-satisfying and always delicious.” —Amelia Winslow, MS, MPH, nutritionist and founder of Eating Made Easy

5. Spicy And Sweet Roasted Chickpeas

“I like this as a snack for when I’m craving something savory. The crunchy bite size peas are also loaded with protein and fiber, so a little goes a long way.” —Nita Sharda, RD,

6. Banana Nut Toast

“This is a slice of sprouted wheat bread with ½ tablespoon almond butter, ½ tablespoon peanut butter, ¼ sliced banana and 1 teaspoon chopped walnuts on top — with an optional sprinkle of cinnamon and drizzle of honey. This delicious snack packs a protein and fiber punch guaranteed to keep you full in between meals.” —Anjali Shah, board certified health coach and founder of The Picky Eater

7. A Makeshift Pudding Cup

“Greek yogurt mixed with some chocolate protein powder and raspberries makes for a perfect high-protein snack under 200 calories. You’re getting a good source of probiotics from the Greek yogurt, antioxidants and fiber from the raspberries, and an extra boost of protein from half a scoop of whey protein.” —Katie Yip, New York City-based Pilates teacher

8. Miso Zoodle Soup

“I love noodle soup, but most are just carb bombs in a bowl. I used my new spiralizer to make zucchini noodles, then whipped up miso broth, which contains probiotics that boost gut health by supporting digestion, and then tossed in some carrots, mushrooms, ginger, and spinach.” —Michele Promaulayko, editor-in-chief ofYahoo Health and author of the new book 20 Pounds Younger

 

 

9. Blueberry Coconut Balls

 “These no-bake snack balls are made with antioxidant-rich frozen wild blueberries. If you eat them right away they are super cold and refreshing, but if you let them thaw a bit they are melt-in-your-mouth delicious!” —Danielle Omar, MS, RD

 

10. A Picturesque Cheese Plate

“This is a simple, on-the-fly appetizer made up of stuff I had in the fridge — olives, grape tomatoes, caper berries. Anchoring the plate is a hunk of feta cheese that I dressed up with some chopped oregano from the garden and red onion.” —Monica Reinagel, licensed nutritionist and host of the Nutrition Diva podcast

11. Fruit Pizza

“This watermelon ‘pizza’ is a perfect low-calorie treat that satisfies the sweet tooth, replenishes your muscles, and hydrates your body. Ideal for a hot summer day, a party snack, or post-workout, since it will help replenish glycogen stores in your muscles and aid recovery. Both the watermelon and banana also help with bloating! ” —Idalis Velazquez, NASM-CPT, founder of IV Fitness

 

12. A Loaded Sweet Potato

“My favorite mid-morning snack is a leftover roasted sweet potato, split open and stuffed with a couple dollops of plain Greek yogurt. If I’m feeling fancy, I’ll sprinkle it with furikake, a super-flavorful Japanese seasoning mix with toasted nori and sesame seeds. With all the protein, healthy carbs, and fiber, it’s a snack that keeps me satisfied for hours.” —Anjali Prasertong, contributing editor at The Kitchn and graduate student studying to become a registered dietitian

13. A Fruit Smoothie That Only Looks Like a Daiquiri

“California Sunshine Smoothie! Yummy — 139 calories and 7 grams of fiber. Try it! All organic: 10 strawberries, 1 orange, ½ a medium banana, 1 cup of ice, and water!” —Jeanette Jenkins, president of The Hollywood Trainer

14. Cheese, Crackers, Tomatoes, and Veggies

“This great combination keeps you full and promotes satiety. Protein comes from the delicious mozzarella cheese (a low-fat selection), the fiber comes from the high-fiber crackers (one with 5 grams of fiber or more), and vegetables!” —Shelly Marie Redmond, RD, author of Eat Well and Be Fabulous

15. Homemade Sweet Potato Chips

“I love this because it’s whole food eating – a two-ingredient snack solution.”
—Rachel Beller, MS, RDN, founder of Beller Nutritional Institute and author of Eat to Lose, Eat to Win

16. Apple Peanut Butter Toasts

“A good, satisfying, filling snack and the tasty health benefits of cinnamon and SunButter — a healthy option for anyone with nut allergies. It also has more unsaturated fat, magnesium, iron, zinc, and vitamin E than peanut butter.” —David Kirsch, celebrity trainer and founder of David Kirsch Wellness

17. Cheddar Kale Chips

“Dedicated to all the people who are over ridiculously priced kale chips. These savory chips make for the perfect snack, and won’t hurt your pockets.” —Wendy Lopez, nutritionist, and Jessica Jones, MS, RD, co-hosts ofFood Heaven Made Easy

18. A Cookie You Can Make IN A PAN

“Cookies have been a great tool for me when I train really hard in the gym and need a carbohydrate or sugar boost to refuel my muscle and liver glycogen. Often store-bought cookies are too high in fat to be a good post-workout tool. Therefore, I get creative in my kitchen and got obsessed with a cookie that gets cooked in a pan. I dreamed of something that was part pancake, part gooey and crunchy cookie! This is ¼ cup quick-cooking oats, 1 tablespoon coconut flour, 1 tablespoon agave nectar, 1 whole egg, 1 scoop chocolate whey protein powder, Stevia-sweetened chocolate chips, and a dash of salt. Stir it up and add a splash of milk if needed for consistency. Cook in a nonstick pan sprayed with coconut oil. Cook on low and flip when it starts to bubble — just like when cooking pancakes. It’s only 330 calories!” —Holly Perkins, CSCS, author of the upcoming Lift to Get Lean

19. Crudités For One

“This is what I typically eat as a mid-morning snack. It is carrot sticks, celery sticks, half an avocado, beetroot, and spinach, accompanied with almond butter and cottage cheese. This gives the perfect balance of protein and veggies to keep me satisfied and full until the next meal.” —Aina Hussain, registered nutritionist and founder of The Fruitful Foodie.

20. Cauliflower Fries

From her Instagram: “I just made French fries out of cauliflower and @questnutrition protein powder. Hey! Don’t say ew until you try it. It’s seriously amazing!” —Cassey Ho, creator of POP Pilates

21. This Bright and Cheery Deliciousness

“I love because it I looove fresh fruit and veggies — and goat cheese and avocado call my name regularly! It’s a perfect mini meal or snack, because it’s packed with nutrients including antioxidants and fiber to help keep you full. Plus the healthy fat in avocado provides satiety, and who doesn’t love the sweetness of mango and taste of goat cheese? The combo may seem funny, but it is a real food combo that is a winning gem. Promise!” —Keri Glassman, MS, RD, CDN, author of The New You and Improved Diet

22. Kale Guacamole Wraps

“Just wilt kale or any other leafy green by soaking in warm water for a few minutes, then stuff with whatever you want and enjoy!” —Wendy Lopez, nutritionist, and Jessica Jones, MS, RD, co-hosts of Food Heaven Made Easy

23. A Smoothie In A Bowl

“One of my favorite snacks is a smoothie made with oats served in a bowl. This one is a cup of frozen berries, half a banana, a cup of milk, and a quarter cup of oats thrown in a blender, then topped with toasted buckwheat and nut butter. The oats give the smoothie a nice doughy taste, plus they amp up the nutrition with extra fiber and energy! And enjoying it as a ‘soup’ means I savor every last bite.” —Kath Younger, RD, founder of Kath Eats Real Food

Source:  buzzfeed.com

Juice Recipes to Ease Rheumatoid Arthritis Pain

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If you are living with arthritis, there is little that you take for granted. Like getting a good night’s sleep or brushing your teeth, buttoning your pants, tying your shoes… holding your loved ones hand. The acute pain brought on by inflammation of the joints, known as Rheumatoid Arthritis (RA), is debilitating. The effects, if left untreated, can leave you feeling depressed and isolated.

But you are NOT alone!

1.3 million Americans are affected by Rheumatoid Arthritis. Though it is still unclear as to the actual cause, RA is an autoimmune disease. Your body’s cells mistake your own proteins as  foreign intruders. Immune cells – called lymphocytes – react to this “intruder”, causing the release of cytokines. Cytokines are like chemical messengers that trigger more inflammation and destruction, which affects the synovial capsule and surrounding tissue, causing inflammation. Over time, the chronic inflammation leads to joint damage and deformities, fatigue, loss of appetite and stiffness.

Though there is no cure for RA, there are ways you can make the side-effects less severe. As with most diseases that cause inflammation, a change in diet along with daily exercise is a great start! And adding a juice regimen will help you get back on track to living a normal life.

The following 5 recipes are easy to make with ingredients you can find in your local supermarket. They’re healing and delicious!

BEFORE YOU BEGIN

Understand that proper nutrition is vital, even if you are in optimal health. If you are seeking medical attention for your RA symptoms, discuss your plans to include a juicing regimen with your doctor before you begin. 

If you are new to juicing and do not own a juicer, DO NOT be overwhelmed by all of the choices. First, decide if you want a centrifugal (most common, high-speed juicer, creates heat which weakens the quality of the juice, quick cleanup, effectively juices wide range of produce except wheatgrass) or a masticating juicer (slower speed, higher quality juice, juices wheatgrass, quieter motor, additional attachments for smoothies, nut butters).

Once you have your juicer – clear out some space in your fridge for produce. I suggest you make the space by getting rid of foods that are highly processed and high in sugar. You may even want to try an elimination diet.

An Elimination Diet is just like it sounds. You remove certain foods from your diet for 3-4 weeks and then slowly begin to introduce the foods back, one at a time. The ones that aggravate your RA or your gut, you know to avoid. Start removing foods that are known to cause inflammation: dairy, red meat, gluten, soy, corn and nightshade vegetables (tomato, potato, mushrooms, eggplants, peppers).

Toxins in our environment and in our food supply can also increase inflammation and it is best to go organic when available. Refer to the Dirty Dozen and Clean 15 list to know which conventional foods contain the highest amount of toxins and which are the cleanest choices.

WHAT TO EXPECT

Benefits of juicing can be noticed immediately. More energy, heightened sense of awareness and mental clarity, digestive regularity, just to name a few. Inflammation and relief from pain associated with RA can take upwards of 6 weeks before you begin to feel noticeable differences. Be patient and be consistent!

READY… SET… JUICE!

The following are recipes that are high in antioxidants, Vitamin C and Beta Carotene. They are proven to help your body decrease inflammation and make you feel awesome! An extra bonus – juicing daily helps to rehydrate skin, making you look younger, brighter and more refreshed. If that doesn’t sell you alone, then keep reading!

HOLY BASIL WATER

Ingredients
  • Basil – 3 sprigs
  • Blueberries – 1.5 cups
  • Lime – ½
  • Cayenne Pepper – 1 dash
  • Watermelon – 5 cups

Instructions

1. Prepare everything.

2. Add every ingredient into the blender.

3. Transfer to a clean, glass container.

4. Drink and enjoy!

Notes
Watermelon is an anti-inflammatory powerhouse because of its high content of beta carotene and vitamin C. Add the antioxidants in the superfood, blueberries and you have a “mocktail” that is sure to get you feeling and looking your best in no time.

TURMERIC SUNRISE

Ingredients
  • Apple – 2
  • Celery – 3 stalks
  • Carrot – 3
  • Lemon – 2 peeled
  • Ginger Root – 1 inch knob, peeled
  • Pear – 2
  • Turmeric Root – 4 inch, fresh root

Instructions

1. Prepare every ingredient.

2. Add everything into the juicer. (Note: Peeling is not needed when using organic produce)

3. Add everything to the juicer, extracting the juices properly.

4. Transfer to a clean, glass container.

5. Drink and enjoy!

Notes
Unlike the tequila sunrise, this is one you can drink and feel good about in the morning! Ginger is a well known anti-inflammatory, as is turmeric. But so is pear. Combine the effects of Vitamin C and Beta Carotene, this concoction will have you running off into the sunset, feeling like a million bucks!

BEGINNER’S GREEN

Ingredients
  • Apples – 3
  • Celery – 4 stalks
  • Ginger – ¼ inch knob, peeled
  • Lemon (with rind)
  • Orange – 1 peeled
  • Spinach – 5 handfuls

Instructions

1. Prepare every ingredient.

2. Add everything into the juicer. (Note: Peeling is not needed when using organic produce)

3. Add everything to the juicer, extracting the juices properly.

4. Transfer to a clean, glass container.

5.Drink and enjoy!

Notes
Delicious blend of antioxidants and anti-inflammatory goodness in every drop. This drink is perfect for newbies who are looking for baby steps.

MINT APPLEBERRY

Ingredients
  • Blueberries – 1 cup
  • Kiwifruit – 2 cups
  • Peppermint – 30 leaves
  • Strawberry – 1 cup
Instructions
1. Prepare everything.
2. Add every ingredient into the blender.
3. Transfer to a clean, glass container.
4. Drink and enjoy!

Notes
Not only is this drink the perfect thing for an afternoon in the sun, the antioxidant power of blueberries combines with Anthocyanidin, a flavonoid in strawberries, which is a very powerful protector against inflammation.

THE FOG CUTTER
Ingredients
  • Apples – 2
  • Red cabbage – 2 ¼ head
  • Carrots – 4
  • Ginger Root – ½ inch knob, peeled
  • Lemon – 1
  • Spinach – 4 handfuls

Instructions

1. Wash and prep all ingredients; feed into your juicer and enjoy!

Notes
What makes this the perfect juice is the combination of anti-inflammatory power of ginger, the Vitamin C in lemon, Beta Carotene in carrots and the high-alkalinity property of spinach. It also juices to a beautiful hue of magenta.*Adding a high, quality blend of Omega 3 Fatty Acids, such as fish oil, to the above juices will add an extra punch of support against inflammation. Look for high quality blends that contain 3 grams of both DHA and EPA. There are vegan formulas, which are also highly effective if you require a plant-based diet.

Source: fitlife.tv

The Best Breakfast For Your Daily Activities

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What you eat after rolling out of bed has the power to banish cravings, turbo-charge energy, and keep your waistline in check.

Breakfast munchers eat 12 percent healthier throughout the day, according to data from the app Eatery (by Massive Health), which tracks users’ daily chow-down habits. “Skipping breakfast makes you more likely to overindulge at your next meal or eat mid-morning snacks that are high in calories and sugar to ward off hunger until lunch,” says Amari Cheffer, R.D., owner of Eat Chic Chicago.

And if the a.m. is your time to exercise, you especially need to nosh. When you wake up, blood sugar levels and carb stores are way down, explains sports dietitian Michele Macedonio, R.D. Breakfast provides what your brain needs to feel alert and what your muscles need to perform at their best—so you feel zippy on the treadmill instead of fatigued and, well, just blah.

Don’t reach for just any cereal or oatmeal, though. Different morning routines call for different morning meals. Whether you’re trying to drop 10 pounds or rip through an a.m. BodyPump class, one of these eight yummy, satisfying breakfasts will start your day on a high note.

THE BEST BREAKFAST IF YOU…
STRENGTH TRAIN IN THE A.M.

Make muscle-building protein a priority, Macedonio says. Combine 1/4 cup each granola, rolled oats, chopped almonds, raisins or dried cranberries with low-fat milk. (Feel free to eat half and save the rest for tomorrow, depending on your calorie needs.)

After you leave the gym, aim for another 20 grams of protein, as studies show this is ideal for kick-starting the muscle-repair process. Try 6 ounces of fat-free or low-fat ricotta cheese, a cup of fat-free or low-fat Greek yogurt, or 3 ounces of sliced roast beef or roasted chicken.

THE BEST BREAKFAST IF YOU…ARE TRYING TO LOSE WEIGHT

Repeat after us: A grande skinny caramel macchiato is not a breakfast. For the same wake-you-up buzz of caffeine and healthful antioxidants and no calories, have green tea. Then make one or two eggs—the whole thing, not just the whites since more than half of the fill-you-up protein is in the yolk—with a piece of fruit such as an apple or a cup of raspberries. This all clocks in between 135 to 240 calories and has 7 to 14 grams of protein and 4.5 to 8 grams of fiber to provide staying power until lunch, Cheffer says.

THE BEST BREAKFAST IF YOU…STILL FEEL FULL FROM DINNER

First things first: Eat! “That will keep your metabolism going,” Cheffer says. Nibble on something light within an hour of waking up such as a piece of fruit. And next time push back dinnertime. Eating two to three hours before going to sleep—including snacks—will give your body ample time to digest everything before the a.m.

THE BEST BREAKFAST IF YOU…DO CARDIO IN THE A.M.

Your muscles run on carbs as their main source of fuel when your heart’s pumping while you run, spin, or sweat on an elliptical, so eat an hour before your exercise to boost energy and allow your body time to break down your meal. Swirl fat-free or low-fat yogurt into oatmeal and top with fresh fruit or raisins. (if you have less time, a fruit and milk or yogurt smoothie wins points for easy digestibility.)

Post-workout, enjoy a mix of carbs to replenish glycogen stores and protein to maximize muscle repair, ideally within 30 minutes of your cooldown—this is the prime time when muscles are like a sponge, absorbing all those powerhouse nutrients. A 100-calorie whole-wheat sandwich, spread with a thin layer of peanut butter and topped with a bit of honey or jelly is an easy choice, Macedonio says.

THE BEST BREAKFAST IF YOU…WILL HAVE A LATE LUNCH

Slow-digesting fiber and protein are your best friends when you want to quash stomach rumblings. Shoot for 7 to 10 grams of fiber and 15 to 20 grams of protein, which can deliciously be reached with a pseudo-parfait of a cup of fat-free or low-fat Greek yogurt, a serving of high-fiber cereal (look for those that pack at least five grams per serving), and fresh or frozen blueberries.

THE BEST BREAKFAST IF YOU…CAN’T STOMACH A LOT OF FOOD

The last thing you want is something that sits like a rock in your gut, so an easy-to-digest smoothie is the way to go. Keep it healthy by blending frozen fruit and milk or a non-dairy alternative. Or buy a bottled one that contains less than 30 grams of sugar per serving and protein to slow the rate at which your body absorbs that sugar and keep you fuller longer, Cheffer says. Either way, sip slowly through the morning for a dose of important vitamins and minerals.

THE BEST BREAKFAST IF YOU…ARE ON THE GO

On Sunday, prep Macedonio’s favorite eat-on-the-run option for the week: Mix a whole-grain, high-fiber, low-sugar cereal (she likes Mini Shredded Wheat, Cheerios, or Chex); nuts (soy nuts, peanuts, or almonds); and dried fruit (raisins or cranberries), and portion out one-cup servings into sandwich bags. On your way out the door in the morning, grab a bag and a single-serve carton of low-fat milk. Or bake up a half-dozen fiber-rich breakfast muffins and freeze. Take one out the night before to thaw, or defrost it in the toaster oven when you wake up. Both options offer that perfect combo of carbs and protein that helps kick your brain into gear and satisfies your hunger.

THE BEST BREAKFAST IF YOU…PRACTICE YOGA IN THE A.M.

Breakfast isn’t one-size-fits-all for yogis. Intense, athletic-style classes call for any of the options listed previously for cardio or strength workouts. Since milder versions of yoga typically don’t burn as many calories, Macedonio recommends a piece of fruit or container of applesauce before heading to the studio to pump up energy without weighing you down during an inversion.

Following any type of downward dog session, chopped fruit stirred into a container of fat-free or low-fat plain yogurt is a good bet, as it delivers (say it with us) carbs and protein to recharge your body.

Source: eatthis.com

Surprising High-Protein Foods For Weight Loss

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You know you need protein for a flat belly diet: It’s a crucial building block for lean muscle, which in turn burns fat. But you probably don’t realize how many different foods will give you a serious amount, including fruits and veggies. In fact, a number of unsung and surprising foods pack almost as much — or even more — protein than an egg. (For reference, that’s 6 grams.)

1. GREEN PEAS

Amount of Protein: 8 g per cup (14% DV)

It’s enough to make Popeye do a spit take: Despite their wimpy reputation, a cup of green peas contains eight times the protein of a cup of spinach. And with almost 100% of your daily value of Vitamin C in a single cup, they’ll help keep your immune system up to snuff.

How to Enjoy Them: Layer them into a mason jar salad or add them to an omelet to boost eggs’ satiating power.

2. GUAVA

Amount of Protein: 4.2 g per cup (8% DV)

The highest-protein fruit, guava packs more than 4 grams per cup, along with 9 grams of fiber and only 112 calories. With 600% of your DV of Vitamin C per cup — the equivalent of more than seven medium oranges! — the tropical fruit should merengue its way into your shopping cart ASAP.

How to Enjoy Them: The fairly complicated preparation process involves slicing and eating. You can also toss them into just about any type of salad, slip slices into a detox water, or make homemade popsicles with a fraction of the sugar of storebought.

3. Hemp Seeds

Amount of Protein: 6 g per tablespoon (11% DV)

Similar in taste to sunflower seeds, these nuts are derived from hemp seeds, which are also used to grow cannabis. (We know what you’re thinking. The answer is no.) By weight, hemp seed nuts provide more high-quality protein than even beef or fish. Each nut is also packed with heart-healthy alphalinoleic acid. Find them in your local health-food store or in the natural-products section of your grocery store.

How to Enjoy Them: Eat them straight from the bag, or sprinkle a handful on salads or in your morning oatmeal.

4. LENTILS

Amount of Protein: 18 g per cup (36% DV)

Here are some pretty amazing proportions: One cup of lentils has the protein of three eggs, with less than one gram of fat! Their high fiber content makes them extremely satiating, and studies have shown that they speed fat loss: Spanish researchers found that people whose diets included four weekly servings of legumes lost more weight and improved their cholesterol more than people who didn’t.

How to Enjoy Them: Eat them on their own as a side or simmer them into a number of all-season soups.

5. KAMUT

Amount of Protein: 11 g per cup, cooked (20% DV)

This ancient grain, which you can use in place of quinoa, has 3 more grams of protein per cup than its trendy cousin. It’s high in magnesium, potassium and iron, with 21 g of fiber per cup. Bonus: A study published in the European Journal of Clinical Nutrition found that eating kamut reduces cholesterol, blood sugar and cytokines, which cause inflammation throughout the body.

How to Enjoy It: Toss it into salads or eat it as a side dish on its own. And if you’re looking for a quick way to turbocharge your own weight-loss, sip your way thin with The 7-Day Flat-Belly Tea Diet and Cleanse. Test panelists lost up to 10 pounds in just one week!

6. TRITICALE

Amount of Protein: 12 g in 1/2 cup (24% DV)

You may not have heard about this wheat-rye hybrid, but it just might become your favorite. An able stand-in for rice or quinoa, triticale packs twice as much protein as an egg in one 1/2 cup serving! It’s also rich in brain-boosting iron, muscle-mending potassium and magnesium, and heart-healthy fiber.

How to Enjoy It: Use triticale in place of rice and mix it with soy sauce, fresh ginger, cloves, shiitake mushrooms and edamame to make a healthy, Asian-inspired dish. You can also use triticale flour in place of traditional flour in your baking.

7. GOAT CHEESE

Amount of Protein: 5 g per 1 oz serving (9% DV)

Dairy products are famously protein rich, but this versatile cheese (dare we say the most versatile?) is truly impressive: You can get nearly 10% of your daily protein from a 1 oz, 76-calorie serving.

How to Enjoy It: Crumble goat cheese over a colorful salad and top it with ourZero Belly Vinaigrette dressing; use a watermelon or chickpea base to ratchet up the fat-burning benefits. Or combine feta with other flat-belly ingredients to make a creative healthy homemade pizza, like the arugula-and-cherry number above.

8. PUMPKIN SEEDS

Amount of Protein: 8 g per 1/2 cup (14% DV)

When it comes to healthy snack foods, almonds and walnuts are always on the A-list, but pumpkin seeds, a.k.a. pepitas, are an underrated winner. One half-cup serving has 20% more protein than an egg, and is high in iron, potassium, phosphorus, magnesium and immune-system-boosting zinc.

How to Enjoy Them: Add pumpkin seeds to salads, oats and yogurt, or grab a handful as a snack.

9. SUN-DRIED TOMATOES

Amount of Protein: 6 g per cup (12% DV)

Tomatoes are packed with the antioxidant lycopene, which studies show can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Just one cup of the sun-dried version will lend you 7 grams of fiber, ¾ of your RDA of potassium—which is essential for heart health and tissue repair—and 50% of your RDA of vitamin C, the superstar antioxidant that prevents DNA damage. They’re also rich in vitamins A and K.

How to Enjoy Them: Use them as a pizza topping, a tangy addition to salads, or snack on them right out of the bag.

10. SPROUTED WHOLE-GRAIN BREADS

Amount of Protein: 8-12 g in two slices (14-21% DV)

Not all breads are carb bombs waiting to shatter your weight loss goals. This nutrient-dense bread is loaded with folate-filled lentils and good-for-you grains and seeds like barley and millet.

How to Enjoy It: Make a protein-packed veggie sandwich overflowing with wholesome nutrients. On two slices of sprouted whole-grain bread combine tahini-free hummus, avocado slices, roasted red peppers, cucumbers, onions, spinach and tomatoes.

11. CHICKPEAS

Amount of Protein: 11 g in one cup (20% DV)

You might not think of the little beige bullets as a superfood, but it’s time to start. High in nutrients and soluble fiber, chickpeas are a prime weight-loss weapon, increasing feelings of satiety by releasing an appetite-suppressing hormone called cholecystokinin.

How to Enjoy Them: Use chickpeas as a base for a salad incorporating tomatoes and feta, blend them into homemade hummus with lemon and olive oil, or roast them (above) for a superhealthy alternative to chips. You can also substitute chickpea flour for a portion of the regular flour you use in baking; it contains almost twice as much protein as the standard white stuff.

12. GRUYÈRE CHEESE

Amount of Protein: 8 g per 1 oz slice (14% DV)

Here’s an excuse for a wine-and-cheese hour: The schmancy Swiss cheese (don’t forget the accented ‘e’) contains 30% more protein than an egg in one slice, plus one-third of your RDA of vitamin A.

How to Enjoy It: If you’re looking to indulge, keep your serving to the size of four dice, and moderate your vino to one glass for women, two glasses for men, to get the bad-cholesterol-lowering benefits of the antioxidant resveratrol. Also, slim down fast by offsetting all these empty calories with these 8 Best-Ever Superfoods for a Flat Stomach!

13. ARTICHOKES

Amount of Protein: 4.2 g in 1 medium artichoke (7.5% DV)

Ghrelin is your body’s “I’m hungry” hormone, which is suppressed when your stomach is full, so eating satiating high-fiber and high-protein foods is a no-brainer. The humble artichoke is a winner on both counts: It has almost twice as much fiber as kale (10.3 g per medium artichoke, or 40% of the daily fiber the average woman needs) and one of the highest protein counts among vegetables.

How to Enjoy It: Boil and eat the whole shebang as a self-contained salad (why not add a little goat cheese and sun-dried tomatoes?), toss the leaves with your favorite greens and dressing, or peel and pop the hearts onto healthy pizzas and flatbreads.

14. TEFF

Amount of Protein: 13 g in 1/2 cup (23% DV)

Dubbed the next big thing in grains, teff has some calling it “the new quinoa,” and Lisa Moskovitz, RD, says that label is well deserved. “It’s a more complete amino acid-packed protein than quinoa itself,” she says. “That makes it great for anyone who wants to keep calories low and protein high.” Moskovitz says the health benefits don’t stop there. Teff is “also a good source of fiber, in addition to containing 30 percent of your daily value of blood-pumping iron.” All that fiber and protein add up to one key element in your slim-down efforts: appetite control.

How to Enjoy It: Cook teff as a simple side dish with some Parmesan, onions, fresh garlic and tomatoes, or use it as a base for breakfast porridge. Add honey, fruit, and unsweetened coconut flakes for some additional flavor and crunch.

15. BLACKBERRIES

Amount of Protein: 2 g per cup (3.5% DV)

The fruit with the second-highest amount of protein (behind guava), blackberries’ benefits are strictly front-of-the-pack. They boast phytonutrients that help blood clot and keep bones healthy, as well as the antioxidant lutein, which supports eye health. Plus, with 8 grams of fiber per cup (almost as much as soybeans), blackberries are one of the 11 Best High-Fiber Foods for Weight Loss.

How to Enjoy Them: Scarf them by the handful, add them to whole-wheat pancakes, or sprinkle them into plain Greek yogurt for a high-protein breakfast without excess sugar.

16. CHIA SEEDS

Amount of Protein: 5 g per 1 oz serving (9% DV)

One of the hallmarks of a balanced diet is to have a good ratio of omega-6 fatty acids to omega-3s. A 4:1 ratio would be ideal, but the modern American diet is more like 20:1. That leads to inflammation, which can trigger weight gain. But while eating a serving of salmon every day isn’t exactly convenient, sprinkling chia seeds—among the most highly concentrated sources of omega-3s in the food world—into smoothies, salads, cereals, pancakes or even desserts is as easy a diet upgrade as you can get.

How to Enjoy It: Bring a chia-based snack to work that you can reach for (guilt free!). Try making chia pudding with 1/2 cup chia seeds, 2 cups unsweetened almond milk and vanilla extract to taste. In a rush? Stock up on Chia Pods for a quick grab-and-go snack.

17. AMARANTH

Amount of Protein: 14 g per 100 g serving (25% DV)

Like quinoa, this nutrient-packed seed is native to the Americas and was a staple of the Incan diet. The grain-like seeds have a mild, nutty taste. Gram for gram, few grains can compete with amaranth’s nutritional portfolio. It’s higher in fiber and protein than wheat and brown rice, it’s loaded with vitamins, and it’s been shown in studies to help lower blood pressure and harmful LDL cholesterol.

How to Enjoy It: Amaranth cooks up just like rice, but it’s even more versatile. Toss it with grilled vegetables as a bed for chicken or steak, or with apples, almonds, and goat cheese for a serious salad.

18. GOLDENBERRIES

Amount of Protein: 5 g per serving (9% DV)

These tangy, dark yellow berries are native to South America, where they’re sold fresh or made into preserves. In the United States, you’re more likely to find the fruit dried and bagged.
One serving of dried goldenberries contains 4 grams of protein and 5 grams of fiber. They’re also a great source of vitamin A and disease-fighting antioxidants. You can find them at Whole Foods.

How to Enjoy Them: Snack on the dried berries alone like you would raisins, or toss a handful on a salad or your breakfast cereal.

19. MUNG BEANS

Amount of Protein: 24 g per 1/2-cup serving (43% DV)

Commonly eaten in China and India, these beans have a tender texture and a sweet, nutty flavor. They’re high in potassium, iron, and fiber, but they’re also 24 percent protein. What’s more, unlike many other legumes, mung beans retain most of their high levels of vitamin C even after they’re boiled.

Source: eatthis.com

The Perfect Post-Workout Meals

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Eating quality food post-workout is crucial…you know, if you expect to make gains and stuff. The science on recovery is a little War-and-Peace-y in its complexity but you can boil it down to a few nutritional musts: in order to optimize your results, you need to replace the amino acids and glycogen lost during your workout.

Starting the muscle building process by increasing protein synthesis and nitrogen retention requires a quick dose of the right protein and carbohydrates. But we can’t (and shouldn’t) always rely on plain protein shakes, chicken and rice. It’s boring and an absolute affront to your flavor-deprived palate. Besides, your body prefers a wide variety of nutrient-dense foods. Try these six post-workout muscle-building meals that taste great and get results.

MEAL 1: PROTEIN PANCAKES

 

How To: Mix four egg whites, ½ cup rolled oats, ½ cup cottage cheese, 1/8 teaspoon baking powder and ½ teaspoon pure vanilla extract. Cook on a preheated griddle on medium to low heat, until it bubbles then flip and cool another 30-60 seconds. Top with fresh berries or banana slices.

The Perks: These pancakes pack a mean protein punch without a ton of carbs, perfect for those looking to retain muscle tissue when trying to lean up. The medium- and slow-digesting proteins help keep a steady stream of amino acids to stay more anabolic.

Calories: 421 | Protein: 51 g | Fat: 6 g | Carbs: 39 g

 

MEAL 2: BEEF AND SQUASH WITH MARINARA

How To: For those looking to satisfy that deep, aching post-workout hunger, this one is for you. Cook up eight ounces of lean grass-fed beef with salt and pepper to taste. Cook one whole butternut squash for 30-45 minutes until soft. Mix them together in the pan when done and add four ounces of your favorite marinara sauce.

The Perks: If you are training hard and with more volume than usual, chances are your appetite is up as well. The creatine replenishes your explosive energy stores and extra fat from the beef helps keep you satisfied and full of calories. The starchiness of the squash digests slowly and helps keep hunger at bay.

Calories: 628           | Protein: 70 g | Fat: 18 g | Carbs: 38 grams

 

MEAL 3: TUNA AND CRACKERS

How To: Take a can of yellow fin tuna and add a handful (1/2 cup) of crushed up whole grain crackers. For flavor, add pepper, a dab of extra virgin olive oil, mustard, and chopped up pickles.

The Perks: This one is perfect to utilize on-the-go for those working out on their lunch break at work, or those who have to endure an epic commute home from the gym. It is also simple and cost effective. The crackers add some needed carbs, helping to spike your insulin levels to drive nutrients into your muscles.

Calories: 379 | Protein: 41 g | Fat: 13 g | Carbs: 24 g

 

MEAL 4: HIGH-PROTEIN OATS ON-THE-GO

How To: Add ½ cup of rolled oats, 1-2 scoops of your favorite whey protein powder (we suggest vanilla), ½ cup of frozen or dried fruit, and slivered almonds. Add ½ cup of water or skim milk and let it sit overnight in the fridge. Add cinnamon or stevia to add more flavors.

The Perks: Another great convenience food, this dish is best for morning trainers. Oats and whey have been a bodybuilding staple forever, but often times are bland and burnt out. By adding some fruit, natural sweetener and almonds, you gain a whole new appreciation for oatmeal. The balance of carbs and protein make it great for those looking to build mass and those watching the leanness scale.

Calories: 422           | Protein: 31 g | Fat: 12.5 g | Carbs: 48 g

 

MEAL 5: EGG SCRAMBLE

How To: Scramble four whole eggs with two added egg whites. Add one cup of chopped mixed veggies. Spinach, onions, mushrooms and red bell peppers are good additions. For more protein, add ¼ cup of diced lean ham or bacon. If you need (or want) more carbs, add a piece of fresh fruit on the side.

The Perks: Breakfast for dinner? Uhhh…yes. Plain egg whites just get too boring, forcing you to ditch your high-protein meal for a Krispy Kreme when you are burned out on traditional bodybuilding foods. Keep the yolks for the extra omega-3 fats, vitamins and minerals. Make them taste good with some bacon (turkey bacon is a great, lower-fat option) and increase nutrient density and texture with the veggies. Nothing says post-workout breakfast like eggs. This post-

 

MEAL 6: CHICKEN AND SWEET POTATO HASH

How To: Grab a large chicken breast (about 8 ounces) that is already cooked and dice it up and throw it in a pan with olive oil. Add ½ cup of diced sweet potato, 1/2 cup of diced apples and add cinnamon, salt and pepper to taste. You can make an even bigger batch to store in the fridge to use through the week.

The Perks: Chicken and sweet potatoes, gourmet recovery style. Sweet potatoes are the perfect bodybuilder carb that slowly digest to keep your energy levels high and insulin spike just enough to feed the muscles but not the fat stores.

Calories: 300 | Protein: 51 g | Fat: 5 g | Carbs: 30 g

Source: muscleandfitness.com

 

 

23 Insanely Clever Ways To Eat Cauliflower Instead of Carbs

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1. Cheesy Cauliflower Breadsticks

Some genius did the obvious move and turned cauliflower pizza crust into cauliflower breadsticks. You know, like Papa John’s but… not.

INGREDIENTS

  • 4 cups of riced cauliflower (about 1 large head of cauliflower)
  • 4 eggs
  • 2 cups of mozzarella cheese (I used a Tex Mex blend because that’s all I had)
  • 3 tsp oregano
  • 4 cloves garlic, minced
  • salt and pepper to taste
  • 1 to 2 cups mozzarella cheese (for topping)

 

2. “Everything Bagel” Cauliflower Rolls

I mean, the “everything” overpowers the “bagel” either way.

Ingredients

1. 1 head cauliflower, riced (about 3 cups)

2. 2 tbsp almond flour

3. 1 tbsp coconut flour

4. 1 tbsp organic corn meal (not paleo- you can sub almond flour)

5. 2 organic eggs

6. 1/2 tsp garlic powder

7. 1/4 tsp Himalayan sea salt

“Everything” Topping

1. 1/2 tsp poppy seeds

2. 1 tbsp sesame seeds

3. 1 tsp dried minced garlic

4. 1 tbsp dried minced onion

5. 1/2 tsp Himalayan sea salt

 

3. Bacon Cheddar Cauliflower Chowder

White potatoes, you’ve officially been replaced.

Ingredients

  • 8 slices center-cut bacon, chopped and divided
  • 1/2 small onion, chopped OR 1 teaspoon onion powder
  • 1 celery stalk, chopped
  • 2 garlic cloves, minced
  • salt & pepper
  • 4 cups shredded or grated cauliflower (1/2 large head)
  • 2 Tablespoons water
  • 2 Tablespoons gluten-free or all-purpose flour
  • 2 cups chicken broth, divided
  • 2 cups 2% milk
  • 3-4 dashes hot sauce (or more or less)
  • 2-1/2 cups (12oz) shredded sharp cheddar cheese, divided
  • 2 green onions, chopped (optional)

 

4. Pepperoni Pizza Cauliflower Casserole

All I see here is so much cheese. And that’s OK.

INGREDIENTS

For the Puree

  • 1 medium head of cauliflower
  • 2 Tbsp Heavy Cream
  • 1 Tbsp Butter
  • 8 slices pepperoni
  • ¼ cup shredded mozzarella cheese
  • salt and pepper to taste

For the Casserole

  • 12 slices pepperoni
  • ½ cup shredded mozzarella cheese

 

5. Vietnamese Cauli-Fried Rice

Faster than ordering Seamless. (Well, probably.)

Ingredients:

For the Nước Chấm dressing

1/4 cup water

2-3 tablespoons fresh lime juice (to taste)

2 tablespoons fish sauce

1 tablespoons + 1 teaspoon honey (omit for 21DSD & Whole30)

1/2 teaspoon apple cider vinegar or coconut vinegar

Chili flakes optional

For the fried rice:
3 cups of grated cauliflower (about 1 large head)
2-3 tablespoons coconut oil or preferred cooking oil
1 cup carrots, diced
1 cup onion, diced
3-5 garlic cloves, minced
1 cup asparagus, diced
1 cup sausage, chopped (traditionally Chinese sausage is used, I used Kielbasa)
1 cup raw shrimp (about 9 large 16 count shrimp, raw or cooked) chopped
2 large eggs, cracked & lightly beaten
1/4 cup spring onions, chopped
1/4 cilantro
Coarse sea salt and cracked pepper to taste

6. Skinny Baked Cauliflower Tots

Doesn’t have the same ring as “Tater Tots,” but I’m willing to overlook that. (Note: there are bread crumbs in the recipe, so it’s not totally low-carb.)

INGREDIENTS

  • 2 cups cauliflower florets
  • 1 large egg
  • ½ cup onion, minced
  • ¼ cup bell pepper, minced (optional)
  • ½ cup cheddar cheese, shredded
  • ¼ cup Parmesan cheese
  • ¼ cup breadcrumbs
  • ¼ minced cilantro or parsley (optional)
  • salt and pepper to taste
  • cooking spray or oil

 

7. Cauliflower Rice Lettuce Cups with Sriracha Peanut Sauce

 Ingredients:

Cauliflower Rice Lettuce Cups

 

  • 1 tablespoon coconut oil
  • 2 cloves garlic, mined
  • 5 green onions, sliced
  • 2 small red bell peppers, finely diced
  • 2 small green bell peppers, finely diced
  • 5 ounces shiitake mushrooms, chopped
  • 2 large carrots, shredded (about 2 cups)
  • 1 lime, juiced
  • 2 tablespoons reduced sodium soy sauce or tamari
  • 1/2-3/4 teaspoon salt
  • 1 head cauliflower, shredded
  • Iceberg of Bibb Lettuce, for serving
  • Cilantro and chopped peanuts, for topping

Sriracha Peanut Sauce

  • 1/2 cup natural salted peanut butter
  • 1 cup light coconut milk
  • 3 tablespoons agave nectar
  • 1/2 teaspoon sea salt
  • 1 tablespoon brown rice vinegar
  • 1 tablespoon sriracha

8. Cauliflower Crust Grilled Cheese

OMFG. This is real.

Ingredients

Makes 2 grilled cheese sandwiches
Cauliflower crust “bread” slices
1 small head cauliflower, cut into small florets (should yield 3 cups of cauliflower rice)
1 free-range organic egg, lightly beaten
½ cup / 1.7 oz / 50 gr shredded mozzarella cheese
½ teaspoon fine grain sea salt
¼ teaspoon ground black pepper

Grilled cheese
1 tablespoon butter, room temperature
⅓ cup / 3 oz / 85 gr sharp cheddar cheese, grated/shredded, room temperature

9. Cauliflower Pizza Bagels

 These are truly something else.

Ingredients

1. 2 eggs
2. 1 cup Mozzarella
3. 1 cup Cauliflower riced
4. 25-30 slices pepperoni cut into quarters
5. 1/2 tsp fennel seed
6. 3/4-1 tsp Garlic powder (depending on preference)
7. 1/2 tsp Crushed red pepper
8. 1 large slice tomato diced

10. Cauliflower Rice Tabbouleh Salad

Ingredients

  • 3 cups cauliflower “rice”
  • 2 cups diced tomatoes
  • 1 cup chopped cucumber
  • 1 shallot, minced
  • 1 cup parsley, roughly chopped
  • 1 cup fresh mint, roughly chopped
  • Juice of 1-2 large lemons
  • 2-4 tablespoons avocado or olive oil
  • Salt and pepper, to taste

 

11. Cauliflower Couscous with Leeks and Sundried Tomatoes

 Same deal as the cauliflower rice, but calling it couscous makes it taste more Mediterranean.

INGREDIENTS

1 cup sun-dried tomatoes
4 heaping cups of cauliflower “cous cous”
2 cloves of garlic, minced1 tablespoon grape seed oil
1 cup thinly sliced leeks– sea salt
and fresh cracked black pepper

12. Cauliflower Hash

Cauliflower also cooks faster than potatoes. So, double WIN.

Ingredients

  • 2 tablespoons olive oil
  • ¾ lb (350 g) cauliflower, chopped into small pieces
  • 1 medium onion, diced
  • ¼ teaspoon smoked paprika
  • ¼ teaspoon salt
  • ⅛ teaspoon black pepper
  • 3 tablespoons water
  • 1 large clove garlic, minced
  • 2 teaspoons lemon juice
  • 2 teaspoons minced fresh parsley leaves (for garnish)
  • Fried eggs, for serving (optional)

 

13. Cauliflower Pizza Crust

Utensils necessary, but that’s a small price to pay for a low-carb pizza option.

INGREDIENTS

  • 1 small to medium sized head of cauliflower – should yield 2 to 3 cups once processed
  • ¼ cup shredded Parmesan cheese
  • ¼ cup mozzarella cheese
  • 1 egg
  • ¼ teaspoon salt
  • ½ teaspoon garlic powder
  • ½ teaspoon basil or rosemary, minced (or dry)
  • ½ teaspoon oregano, minced (or dry)
  • 1 cup marinara sauce
  • 1-2 cups mozzarella cheese

14. Cauliflower Nachos with Harissa Cheddar Sauce

INGREDIENTS

Cauliflower Nachos1 head cauliflower
olive oil
kosher salt
1 red pepper
1/2 cup sliced black olives
1 cup marinated artichoke hearts, chopped
2 scallions, chopped
1/2 cup feta, optional
harissa nacho cheese (recipe follows)Harissa Cheddar Cheese Nacho Sauce

1 tbsp butter
1 tbsp flour
3/4 cup milk
1 cup shredded Natural & Kosher cheddar cheese
kosher salt, to taste
1-2 tsp harissa

 

15. Olive Oil, Garlic, and Romano Cheese Mashed Cauliflower

INGREDIENTS

Olive Oil, Garlic & Romano Cheese Mashed Cauliflower

1 head cauliflower
salt & freshly cracked pepper
4-6 cloves garlic, peeled
1/3 cup extra virgin olive oil
1/3 c cream
1/3 c grated Romano cheese
Salt & freshly cracked pepper

16. Cauliflower Tortillas

 Who wants to come over for taco night?

INGREDIENTS:

3/4 head cauliflower
2 large eggs
1/4 cup chopped fresh cilantro
juice from 1/2 lime (add the zest too if you want more of a lime flavor)
salt and pepper, to taste

17. Cauliflower Fritters

These are a swap for what, exactly? Latkes? Corn fritters? Croquettes? I really don’t know, but I know that they are totally, 100% delicious.

Ingredients:
1 medium size head (around 450 gr)
1/3 cup AP Flour
2 Large Eggs
2 Garlic cloves, finely chopped
4 tbs Cornmeal
1/2 tsp Chili Powder
1 1/2 tsp Salt
5 tbs Nutritional Yeast
Fresh Cilantro, chopped (2 tbs)
Fresh Black Pepper

18. Crockpot Cauliflower and Cheese

It’s really all about the cheese anyway. The macaroni was only ever a vessel. (Repeat that enough times and it might come true. Seriously, though, this stuff tastes great.)

Ingredients

  • 1 head cauliflower, cut into florets
  • 1 can condensed cheddar soup
  • 1 (5 ounce) can evaporated milk
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • ½ teaspoon paprika
  • ¼ cup finely diced onion
  • 2 cups shredded cheddar

 

19. Cauliflower Protein Bread

 This is either the best low-carb recipe ever written or, in the wise words of T. Swift, “a nightmare dressed like a daydream.”

Ingredients

  • 575 grams chopped cauliflower (about 1 medium cauliflower)
  • 25 grams coconut flour
  • 45 grams unflavoured micellar casein* (substitute whey or rice protein isolate or 30 grams coconut flour)
  • 25 grams Grana Padano or Reggiano cheese, grated
  • 1 teaspoon sea salt
  • 1 teaspoon bicarbonate of soda
  • 1 large egg (52 grams, shelled)
  • 198 grams liquid egg whites (about 6 large egg whites)
  • 1 teaspoon fresh lemon juice
  • 1 teaspoon chilli, smoked paprika, roasted garlic, or some finely chopped fresh herbs (optional)

 

20. Cauliflower Steaks With Cauliflower Purée

Because cauliflower on cauliflower is setting yourself up for happiness.

INGREDIENTS

  • One 1 1/2-pound head of cauliflower
  • 1 1/2 cups water
  • 1 cup whole milk
  • 2 tablespoons vegetable oil plus more for brushing
  • Salt and freshly ground pepper

 

21. Paleo Cauliflower Hummus

Chickpeas are great and all, but cauliflower is a pretty mighty substitute.

INGREDIENTS

2 cups steamed cauliflower
2 tbsp almond butter
2 cloves of garlic
1 tsp red pepper flakes
3 tbsp extra virgin olive oil
pinch of sea salt
splash lemon juice
sprinkle of paprika to garnish

22. Jalapeño and Cheddar Cauliflower Muffins

See ya later, cornbread.

INGREDIENTS

  • 2 cups finely riced, raw cauliflower **
  • 2 Tbsp minced jalapeno
  • 2 eggs, beaten
  • 2 Tbsp melted butter
  • ⅓ cup grated parmesan cheese
  • 1 cup grated mozzarella cheese
  • 1 cup grated cheddar cheese
  • 1 Tbsp dried onion flakes
  • ¼ tsp salt
  • ¼ tsp black pepper
  • ½ tsp garlic powder
  • ½ tsp baking powder
  • ¼ cup coconut flour

 

23. Cauliflower Shepherd’s Pie

Ingredients

  • 1 head cauliflower, chopped into florets
  • 2 tablespoons fat (lard, tallow, ghee, coconut oil, etc)
  • 1 small onion, diced
  • 2 celery ribs, diced
  • 2 carrots, diced
  • 2 cloves garlic, minced
  • 1 pound ground beef or lamb
  • ¼-1/2 cup homemade beef broth
  • 1 tablespoon homemade ketchup or tomato paste (omit if you don’t have a GAPS-legal or Paleo option)
  • 2 tablespoons chopped parsley
  • salt and pepper to taste
  • 2 tablespoons fat (lard, tallow, ghee, etc)
  • ½ cup shredded GAPS-legal cheese (omit for Paleo)

Source:  buzzfeed.com

10 Healthy Veggie Side Recipes to Serve with Dinner

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If prepared in the right way, a vegetable side dish can be as delicious and filling as the main dish.  Preparing a vegetable with a different cooking method, adding different flavors and colors can make the difference for your child if they try it and like it or not.  The philosophy we have in our household which patterns the MyPlate guidelines,  is to make half of your meals fruit and veggies.  When you make your side a veggie that is full of flavor, it is much easier to fill half your plate with it!  We have 10 Healthy Veggie Sides Recipes to serve with dinner to make your meal complete!

Honey Cinnamon Roasted Sweet Potatoes

These sweet potatoes from Buns in My Oven are a deliciously sweet side dish with a great texture – a perfect way to serve sweet potatoes to your kids for the first time!

Super Simple Spaghetti Squash

This is a great side dish to replace potatoes or pasta with a meal.  Your kids will love watching the ‘spaghetti’ form – let them get involved by giving them 2 forks and scraping away the squash!

 Crunchy Homemade Onion Rings

Even kids who may be hesitant about trying onions, may go for some baked onion rings!  Skip the deep fryer and bake these for a healthy version that the entire family will love.

Ingredients

1 1/2 cups bread crumbs
1/2 teaspoon seasoned salt
1/4 teaspoon garlic powder
2 large onions
2 eggs, beaten

Instructions

Combine bread crumbs, seasoned salt, and garlic powder, and set aside. Combine eggs, and beat till frothy. Slice onions into rings. Dip onion rings into egg mixture, and then into bread crumbs. Arrange in single layer on a baking sheet (sprayed with cooking spray). Bake in oven at 375 for 20 minutes.

5 Delicious Ways to Cook Carrots

Sometimes it takes a different cooking method for kids to like a vegetable.  If your kids don’t like raw carrots, try one of these ways to cook them!  They are all different but delicious and produce a different flavor.

1) Braised

Simmer in chicken broth. When cooked to desired texture, add a touch of butter and salt.

2) Roasted

On baking sheet, brush with olive oil and sprinkle with salt and parmesan cheese. Cook at 400 for about 20 minutes.

3) Steamed

I do this super quick and cooked to perfection in my Rice cooker/ steamer.

4) Sautéed

Delicious in stir-fry’s and a great compliment to other vegetables. Pour 1 TBL oil in a pan. Add chopped vegetables. Stir every minute or so until vegetables are cooked.

5) Flavor cooked carrots

Try a new and different flavor, like Ginger-Orange Carrots. This recipe came from my running partner, Eliece.

Ginger – Orange – Carrot – Recipe

Ingredients:

5 medium carrots or 1lb. bag of baby carrots
1 teaspoon cornstarch
1/4 teaspoon ginger
2 Tablespoon butter or margarine
1 teaspoon sugar
1/4 teaspoon salt
1/4 cup orange juice

Slice carrots as desired (baby carrots do not need to be cut) Cook until just tender (about 20 minutes) & drain. Combine sugar, cornstarch, salt, and ginger in a small saucepan. Add orange juice; cook, stirring constantly until mixture thickens and bubbles. boil one minute. Stir in butter. Pour over hot carrots, tossing to coat evenly.

Citrus Grilled Asparagus

This dish adds a lightness and also a sweetness to asparagus which can have a slightly bitter flavor.   Kids are more familiar with the orange flavor and will enjoy the yummy flavor it adds to the asparagus.

Ingredients:

1 lb asparagus
1 Tbsp coconut oil
1 lemon
1 orange
Salt and pepper to taste

Instructions:

Rinse asparagus well and snap the ends off. Place on tin foil or a grilling pan. Brush coconut oil onto the asparagus. Squeeze the juice of the lemon and orange onto the asparagus. Zest the lemon and orange and sprinkle on top. Grill on medium-high heat. For thick asparagus, grill for 10-12 minutes. For thin asparagus, grill for 5-8 minutes.

Ultimate Roasted Broccoli

Roasted broccoli is the cooking method that has helped my kids fall in love with broccoli.  If they are struggling eating veggies, I know I can fall back on roasted broccoli! This recipe from JoCooks adds some yummy ingredients making it even more delicious!

INGREDIENTS

2 big heads of broccoli or 3 smaller ones
5 garlic cloves, peeled and thinly sliced
2 to 3 tbsp olive oil
1½ tsp salt
½ tsp freshly ground black pepper
2 tbsp freshly squeezed lemon juice
¼ cup roasted pecans, chopped
⅓ cup freshly grated Parmesan cheese

INSTRUCTIONS

Preheat the oven to 425 degrees F.

Cut the broccoli florets from the thick stalks and cut the larger pieces through the base of the head with a small knife, pulling the florets apart. I cut mine in really small florets because I wanted bite size florets. Place the broccoli florets on a sheet pan large enough to hold them in a single layer. Toss the garlic on the broccoli and drizzle with olive oil. Sprinkle with the salt and pepper. Roast for 20 to 25 minutes, until crisp-tender and the tips of some of the florets are browned.

Remove the broccoli from the oven and immediately toss with lemon juice, pecans and Parmesan cheese. Serve hot.

 Cheesy Baked Zucchini Rounds

This simple 2 ingredient zucchini dish from Five Heart Home will become a regular on your menu.  These bake at a relatively high temperature, making the zucchini get nice and soft, with an almost creamy texture, while the Parmesan turns crispy and golden brown.

Ingredients

2 medium-sized zucchini
1/2 cup freshly grated Parmesan cheese
Garlic salt & freshly ground black pepper, optional

Directions

Place oven rack in center position of oven. Preheat to 425°F. Line a baking sheet with foil (lightly misted with cooking spray) OR parchment paper.

Wash and dry zucchini, and cut into 1/4-inch thick slices. Arrange zucchini rounds on prepared pan, with little to no space between them. If desired, lightly sprinkle zucchini with garlic salt and freshly ground black pepper. Use a small spoon to spread a thin layer of Parmesan cheese on each slice of zucchini. Bake for 15 to 20 minutes, or until Parmesan turns a light golden brown. (Watch these closely the first time you make them and pull them out of the oven early if the Parmesan is golden before 15 minutes!) Serve immediately.

Creamy Cauliflower Rice

Rice is a staple side dish for many meals, and this boosts the nutrition by using mostly cauliflower with a small amount of rice.  This makes it a delicious familiar dish, but a powerhouse in the nutrition department.

INGREDIENTS

6-8 cups chopped cauliflower
4 cups vegetable broth + 2 cups water
½ cup milk
1½ cups brown rice (I used a brown rice blend)
1 teaspoon salt (plus more to taste!)
2 tablespoons butter
6-8 cloves minced garlic
½ cup Mozzarella cheese for topping (more to taste)

INSTRUCTIONS

Cook the rice according to package directions. Set aside.

Bring the vegetable broth and water to a boil in a large pot. Add the cauliflower and boil for about 10 minutes, until tender. Transfer cauliflower pieces to a blender or food processor.

Puree the cauliflower, adding milk or extra vegetable broth to get a smooth, creamy consistency. Season with salt. Pour over the cooked rice and stir to combine.

In a large nonstick skillet, melt the butter and add the garlic, sauteing over low heat until the garlic is very fragrant, about 3-5 minutes. Add the creamy rice mixture and stir until butter and garlic is incorporated. Add cheese on top or stir it throughout the rice to get it melted. Season with additional salt and pepper to taste.

Roasted Veggies with Savory Cheese Sauce

We have found that kids love dips and sauces and are much more likely to try things when they can dunk, or smother their veggies. This savory sauce is a pleaser for both kids and adults!

Ingredients:

2 Tbsp Butter
2 Tbsp Flour
1 1/4 cups milk
1 tsp chicken bouillon paste (or 1 cube, crushed)
1 Tbsp Dijon Mustard
1/2 tsp Worcestershire sauce
1/3 – 1/2 cup finely grated Parmesan cheese

Instructions:

Melt 2 tablespoons butter in a medium sauce pan over medium heat. Whisk in the flour to form a roux. Slowly pour in the milk while whisking constantly, make sure there are no lumps. Stir in the bouillon. Whisk constantly until the mixture begins to thicken, about 5 to 7 minutes. Remove from heat and stir in mustard, Worcestershire sauce, and Parmesan cheese. Stir until the cheese is melted. Keep the sauce warm.

Quick and Easy Homemade Fries

A side of homemade fries goes well with many meals, but sometimes there just isn’t time when you are rushing to make dinner.  This is one of our favorite shortcuts so that you can have these as a side anytime even if you are short on time!

Step 1: Peel, rinse, and cut

This is a great place to get the kids involved. They’ve been peeling potatoes for as long as I can remember. The cutting part will take some time. My kids started with a crinkle cutter, because it’s pretty easy to use and less likely to cut them. We sort into bowls with two potatoes worth of fries in each bowl. That’s the perfect amount for fitting into quart size freezer bags.

Step 2: Blanch

After the potatoes are rinsed and cut, we drop them by the bowlful into boiling water. We wait 2 minute, and then drop into ice water. Leave in the ice water for several minutes- the longer the better, up to 20 for the crispiest fries!   Blanching is an important step. It makes the difference between “Crisp Tender” veggies and mushy veggies. It also slows down the enzyme reactions that cause foods to lose their flavor and color.

Step 3: Blot dry and arrange on a cookie sheet, lined with parchment paper

Step 4: Optional: Pre-season the french fries

This is totally optional, but sometimes we’ll add garlic salt, seasoned salt, or nothing at all on this step.

Step 5: Freeze for 12-24 hours

Step 6: Once frozen, arrange into freezer bags. We use 2 potatoes per quart size bags.

Return to the freezer and store up to 6 months!

When it’s time to eat, simply take one bag out of the freezer, and arrange on a parchment lined cookie sheet. We drizzle with olive oil (although this is optional as well), and bake at 425 for about 40-45 minutes. Watch carefully. You don’t want to burn them, but you want them to brown up and be crispy.

superhealthykids.com

Things You Can Add to Your Water That Aid in Digestion and Eliminate Toxins From Your Body

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Water is so essential to the body, and it processes, the benefits of drinking clean and sufficient water regularly and unbounded. Water can do everything for your body including aiding in digestion and cleansing your body of toxins.

Drinking water all by itself is a way to help flush the body of toxins on a daily basis, but with a few added ingredients you can get even more benefits from it. This is something you can do every day, or as part of a more broad detoxing strategy. Each one of the ingredients listed here will provide slightly different benefits, so be sure to choose according to the particular goal you have.

1. Freshly squeezed lemon or lime juice.

Lemons and limes are a good source of Vitamin C, which is a very important antioxidant because it helps neutralize free-radicals in the body. Lemons are also good for alkalizing the body as well as aiding in digestion because their make up is very similar to our own digestive enzymes.

2. Cucumber slices

Cucumber adds a crisp and refreshing taste to your water, and even add for a nice little snack while drinking. This helps eliminate toxins from the digestive system and is extremely hydrating for the body.

3. Strawberries

Strawberries are a great way to add a familiar flavor to almost anything. They are full of vitamins, minerals, and antioxidants.

4. Fresh Mint leaves

Mint improves the flow of vile and can help with activating salivary glands and digestive enzymes that help absorb the nutrients from your food. Mint is also very calming and soothing and can be used to settle an upset stomach.

5. Apple Cider Vinegar

Apple cider vinegar is a handy detoxing aid, and it’s good to keep a bottle of it in the cupboard. You can instantly improve the quality of a glass of water by adding a bit of ACV to it. Apple cider vinegar can help balance the Ph balance of the body. It is also wonderful for eliminating toxins and killing bacteria, maintaining a healthy weight and improves overall digestion.

6. Ginger Root

Ginger is also another wonderful remedy for indigestion, cramps, nausea, and gas. It has been used in traditional medicine for thousands of years. It is an anti-inflammatory, anti-viral root that boosts circulation and may also kill cancer cells.

7. Cinnamon

Cinnamon is another traditional herb that is also anti-fungal and anti-viral and is used to relieve indigestion. It many also be good for circulation, metabolizing fats during digestion, and regulating blood-glucose levels by slowing the time it takes for food to go from the stomach to the small intestine.

Source: worldtruth.tv

See What 1 Tablespoon Of ACV Does To Your Weight

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Apple cider vinegar can be used as a natural remedy for a long list of things including lowering cholesterol, reducing blood sugar, and helping a person lose weight.

What type of ACV should I use?

Organic apple cider vinegar should always be chosen because it is unpasteurized and unprocessed. It is different than that you will find in most stores. In order to tell if you’re getting a good AVC, you can look for the cloudy matter that is supposed to float or sink to the bottom of the bottle. This matter is full of nutrients this is part of why the ACV is so good for you. If you wanted to take the time, you could even make your own Apple Cider vinegar.

How does ACV lower my cholesterol?

Cholesterol is not an altogether bad thing as we have been led to believe, this wax-like substance helps our bodies produce cells in a healthy manner. When we allow our cholesterol to build up is when it becomes a problem. ACV can help control cholesterol levels and ensure they stay at a healthy level. This relies on the ACV’s concentration of pectin, it attracts bad cholesterol and gets rid of it making one more healthy.

How does ACV lower my blood sugar levels?

The vinegar enters one ‘s system and slows down the digestion of starches. It also helps people with diabetes control their glucose and insulin responses.

Apple cider vinegar slows down the digestion of starches making the breakdown of calories in the blood less of a burden on your body. Pectin can also help one to feel fuller for longer amounts of time. Ingesting ACV can help allow your body to digest protein more efficiently and establishes hormones that break down fat cells. While this isn’t going to make you a size smaller overnight, it will help you lose weight a whole lot easier.

ACV and one’s diet.

Ingesting two tablespoons a day mixed in a glass of water is a great place to start. You could even drink it with your meals or add a little ACV to your salad dressing. Consuming this in normal amounts is most likely very safe but try not to over use this, enormous amounts is not recommended. Consuming too much might lead to something like a potassium deficiency. This will have you healthier in no time at all, why not give it a try?

Source: complete-health-and-happiness.com

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