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© Provided by INSIDER After my keto journey, I'm using a different method to lose weight. Jennifer Still
- When I first tried keto, I lost 130 pounds quickly but found that the diet was unsustainable for me.
- Now, I'm counting macros to lose weight and rebuilding my relationship with different kinds of food.
- I want to eat meals that make me feel good about myself without attaching morality to certain foods.
6 high-protein, plant-based foods the longest-living people on the planet eat
- Plant-based diets are common in Blue Zones, regions where people live long, healthy lives.
- For protein, many Blue Zone cuisines rely on carb-rich staples like legumes and whole grains.
- Nuts, with some fish, dairy, and eggs, round out the moderate protein intake in Blue Zones diets.
If you want to eat like some of the healthiest people on the planet, consider swapping out that steak for a plate of beans and rice.
Keto Chocolate Mug Cake with Glaze Recipe
A delicious keto chocolate mug cake with glaze that’s 5.6 net carbs. The next time a chocolate craving strikes, enjoy this rich and indulgent low-carb chocolate mug cake. This mug of chocolate cake is delicious with or without the glorious toppings. If you want a quick and easy chocolate mug cake recipe, you can omit …This mug of chocolate cake is delicious with or without the glorious toppings. If you want a quick and easy chocolate mug cake recipe, you can omit the toppings. However, if you’re looking to take your moist mug cake to another level, take the time to make the chocolate glaze and whipped cream topping.
Eating high-carb diets rich in plant protein is a defining feature of the "Blue Zones," the five places in the world where people live the longest, healthiest lives — typically reaching, or surpassing, 100 years old in good health.
The so-called Blue Zones represent a wide variety of cuisines, like Japanese, Greek, Italian, and Costa Rican. While the specific foods vary, foods groups like beans, nuts, whole grains, herbs, and green veggies make up the backbone of Blue Zones diets.
People seeking to imitate the Blue Zones dietary patterns should aim to make plant-based foods about 95% of their diet and limit their intake of red meat, according to author Dan Buettner, who popularized the Blue Zones diet. Regardless of region, the diets also tend to be low-fat, with plenty of carbohydrates.
Homemade Chocolate Chip Walnut Cookies Recipe
These homemade chocolate chip walnut cookies are delicious, indulgent, and perfect for snacking. Try out this easy cookie recipe today! Prep Time 15 minutes Cook Time 12 minutes Total Time 27 minutes Ingredients ½ cup vegetable shortening ½ cup unsalted butter 1 cup granulated sugar 1 cup brown sugar, packed 2 large eggs 2 teaspoon vanilla extract 3 cup all-purpose flour 1 teaspoon baking powder 1 teaspoon baking soda ½ teaspoon salt 1 cup chocolate chips 3-oz.
There are other ways to get protein in your diet, though.
Dietitians typically recommend aiming to get between half to three-quarters of a gram of protein per pound of body weight — about 60-90 grams a day for a 120 pound person, for example. Protein is an important nutrient for helping repair tissue and build muscle (although Blue Zone residents often skip the gym).
To eat enough protein on a Blue Zones diet, focus on nutrient-dense sources like legumes, with occasional servings of fish, dairy, and eggs.
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Legumes like beans, peas, and lentils
Beans are the cornerstone of the Blue Zones diet, alongside their fellow legumes, lentils and peas.
They play a starring role in Blue Zones meals around the world, from black beans in Costa Rica to lentils and chickpeas in the Mediterranean.
In Japan, soybeans are a popular protein source, either processed into tofu for soup and stir-fry or steamed in the pod as edamame.
Easy Chocolate Covered Ghost Strawberries
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Buettner's Blue Zones diet guidelines recommend eating at least half a cup of beans daily.
In addition to protein, legumes are also packed with fiber, a key nutrient in the Blue Zone diets.
Grains are typically considered primarily a source of carbohydrates, but certain unprocessed varieties can also add protein to your diet, too.
Whole wheat, buckwheat, and couscous contain five to six grams of protein per cup.
Quinoa, an ancient grain that originated in South America, packs in eight grams of protein per cup.
Whole grains also contain essential amino acids, which combined with nutrients in beans can make up a complete protein source.
Dishes based on rice and beans are extremely common staples around the world, including the Blue Zones.
Nuts and seeds
Nuts and seeds are the foundational Blue Zones snack food, despite a bad reputation in the diet world for having a high caloric density, with just a handful packing up to 200 calories.
They contain a wealth of nutrients like omega 3 fatty acids, linked to health benefits like less inflammation and lower risk of heart disease.
Frozen 2 Chocolate Covered Marshmallows
It’s been a fun week sharing all of our Frozen 2 recipes. Peyton and I really enjoyed making them for the series. Today we are going to share with you a fun and simple recipe. We are going to show you how to take ordinary marshmallows and turn them into decadent Frozen 2 treats that Read More.. Here is what you’ll need to make these Frozen 2 chocolate-covered marshmallow for your family –
Nuts and seeds that contain the highest amount of protein per serving include:
- Pumpkin seeds: 9 grams per ounce
- Peanuts: 7 grams per ounce
- Almonds: 6 grams per ounce
- Hemp seeds: 6 grams per ounce
- Flax seeds: 5 grams per ounce
Small amounts of dairy, typically from sheep and goats
You may have been told to drink milk every day for your health, but dairy is relatively rare in the Blue Zones diet.
Traditional cheeses made of sheep or goat's milk do feature in some Blue Zones regions of Italy and Greece, as well as other fermented products like yogurt.
These low-sugar, high-protein options can be a healthy part of the Blue Zones diet in moderation, included a few times per week.
23 Muffin Recipes Everyone Will Love
This Mashed round-up of muffin recipes has something for everyone. There are muffin ideas for breakfast and muffin recipes for get-togethers with a crowd. Mini chocolate chip muffins are the perfect bite for tucking inside lunch boxes as a treat, and honey cornbread muffins are delicious for breakfast or as a side for dinner with your loved ones. If you prefer your muffins to be filled with fruit, this round-up has plenty. Try apple cinnamon muffins, blueberry banana muffins, or toasty oatmeal raisin muffins.
Full-fat versions of dairy are encouraged, since low-fat dairy is often processed with more additives like sugar to make up for the flavor lost in reducing fat.
Eggs are a nutrient-packed, readily accessible protein source, with six to seven grams of protein per serving, as well as B vitamins.
They are included in moderation in Blue Zone diets, eaten about four to six times a week as part of the minority of animal-based foods.
Typically, eggs are featured as a side dish in Blue Zones cuisines, accompanied by hearty plant foods.
In Costa Rica, for instance, a fried egg will be served atop corn tortillas and black beans. In Japan, a boiled egg will often be included as part of a flavorful soup.
Many people sing the praises of the keto diet, and I used to be one of them. I lost 130 pounds over 14 months while being able to stuff my face with bacon. Although the diet was restrictive, it felt sustainable — until it wasn't.
I no longer follow the keto diet because I ultimately found it wasn't suitable for me. For example, following it raised my cholesterol and gave me food fatigue. I also gained a lot of weight back since I stopped doing keto.
Instead, I'm now counting macros — adding up the total number of grams of proteins, carbohydrates, and fats I consume per meal. By counting macros, I'm focusing on getting enough protein to maintain muscle mass while eating in a caloric deficit.
It's been a few months of following this method, and I already feel happier and less obsessed with my diet.
Chewy German Chocolate Cookies (No Coconut)
Did you know that German chocolate has nothing to do with the country and it’s named after the inventor? It blew my mind when I found out that fact – … Print Chewy and rich, these German Chocolate Cookies are perfect for chocolate lovers. They've got pecan baked into them and each cookie is finished with a pecan half.
I'm trying to develop a truly healthy relationship with food © Jennifer Still I'm focusing on eating meals that make me feel good. Jennifer Still
Though keto helped me shed weight quickly, I'm one of those people who didn't find the diet helpful in every way.
Keto didn't do me any favors when it came to healing my relationship with food and it furthered my disordered eating by assigning a certain level of morality to what I ate.
If I went out to dinner with my partner and had a few french fries, I had an overwhelming sense of guilt and felt I'd "failed" in some way.
This time around, I'm trying to find a true middle of the road and learn the meaning of moderation, which is easier said than done.
I'm focusing on how food makes me feel rather than how it makes me look
I'd be lying if I said I don't want to lose the weight I regained after stepping away from keto, but it's not my primary focus this time.
As I start my macros journey, I have an incredible level of fitness under my belt, which is much different from when I began my keto experience. I'm also approaching food as a vehicle for making me feel stronger and giving me more endurance for workouts.
This is a real mindset change, and I'm more drawn to foods that make me feel good instead of things I feel like I have to eat because they fit a certain diet.
I'm eating fewer processed and 'keto-fied' treats © Jennifer Still I'm trying to forgo attaching morality to the food on my plate. Jennifer Still
Not everyone on keto falls into this trap, but some of us end up eating a lot of processed foods to make up for what's missing in our diet.
For instance, when I was on keto, I ate sausage, bacon, and other processed meats on a daily basis. It wrecked my cholesterol levels. Because I couldn't enjoy regular ice cream or cookies, I'd also load up on protein bars or other keto-friendly versions of treats that were typically high in calories and fat but not very nutritious.
Now that I'm counting macros, I make lean protein my priority and fill my plate with plant-based foods like sweet potatoes, beans, leafy greens, and squash. If I want a cookie, I eat a real one. I still occasionally eat sausage and bacon, too.
I'm learning to practice patience
When I followed the keto diet, it felt great to quickly shed weight but I also found out how unsustainable it was after I gained it back.
My method of counting macros will likely mean it'll take much longer for me to lose a few pounds. But this time, I don't want to lose quite as much and I want to do it right.
Above all, I'm treating counting macros as a lifestyle change, not a diet with a finish date and end goal.
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Why Chocolate Chips Are Basically Ruining Your Desserts .
Everyone loves chocolate, especially chocolate chip cookies. But here's why chocolate chips are basically ruining your desserts.According to the Daily Mail, hating chocolate is an American problem. American chocolate manufacturers like Hershey's reportedly add an emulsifier called PGPR and put the confection through lipolysis, which chocolatiers across the pond do not. Lipolysis breaks down the fatty acids in chocolate and produces butyric acid, which, along with PGPR, creates a "vomit" taste and smell for a small few.