What Do 300 Calorie Meals Look Like? Breakfast Meals English Muffin Breakfast – 394 Calories 1 whole wheat English muffin 2 pats low fat butter 1 hard boiled egg 1/2 cup of fruit 8 oz fruit juice 8 oz water Cereal – 300 Calories 1 cup of cereal 8 oz 2% milk 1 banana 1 coffee or tea Oatmeal – 345 Calories 1 cup (cooked) oatmeal with raisins ½ cup of fruit 1 cup coffee or tea 1 small banana Scrambled eggs – 360 Calories 2 scrambled eggs 2 strips of turkey bacon 1 piece whole wheat toast 1 pat of low fat butter 1 coffee or tea 8 oz water Lunches Baked potato – 305 Calories 1 medium baked potato 2 tablespoons sour cream 2 tablespoons salsa 1 cup sliced melon 12 oz water Roasted Veg. 3 cups mixed greens 1 cup sweet potato 1 cup eggplant 1 cup red bell pepper 3 Tbs lite honey mustard Soup – 350 Calories 1 bowl of soup 1 small tossed salad 2 tablespoons reduced fat oil and vinegar dressing 12 oz water 4 saltine crackers Chicken Salad – 350 Calories Dinners Chicken – 345 Calories Grilled Eggplant – 323 Calories Fish – 365 Calories I can’t. Ouch!
99 Ways to Save Money on Food From time to time I hear from Primal Blueprinters that the cost of the PB diet can be challenging. What with the cost of grass-fed/finished beef, wild caught fish and organic produce things can add up pretty quickly, they say. Apart from the fact that you’ll likely end up saving money in the long run (it’s an invest in your healthy – think no monthly medication bills and doctor visits) there are numerous ways to pinch pennies, cut corners and otherwise follow the PB diet on the cheap without compromises. I’ve published numerous articles (How to Eat Healthy and Save Money, The Depression Diet, Healthy Eating on a Budget and many others) on the topic of eating 100% Primal without breaking the bank. It turns out that it isn’t nearly as difficult as it might seem at face value. Click through to view my list of 99 ways to save money on food. I’ve simply listed the various tactics one could take to save money on food assuming that the reasons are self apparent. How to Shop 1. 2. 3. 4. 5. 6. 7.
How To Make Barista-Worthy Coffee At Home Make coffee at home instead of buying fancy lattes at the local cafe (or, OK, Starbucks outpost), and you’ll save boatloads of cash each year. Shocking, right? If only it were that simple. Although financial gurus repeatedly trot out the so-called latte factor as a prime example of how we’re all busting our budgets, the tired tip fails to account for one major hurdle: taste. The good news is, even cooks with little skill and a basic drip coffeemaker can improve the flavor of their home brew. Use these tricks and recipes to make your homemade coffee more palatable straight up, or mixed into a fancier drink. 1. It extracts more flavor and releases the essential oils, says Jill Houk, a chef with Centered Chef Food Studios in Chicago. 2. Don’t keep beans or grounds in the refrigerator, advises former Starbucks barista Will Kruisbrink. 3. 4. Hot coffee + ice = a too-bitter brew. 5. “Transfer your coffee off the burner as rapidly as possible,” says Chef Tom. 6. 7.
Kitchen Helpers I found these helpful charts last week and just had to share! Both of these beauties are from Chasing Delicious (aka one of the most fab foodie blogs out there)! Aren’t they faaaaabulous?! I love tea, but I’m no expert. For people of the UK, have this one with you while you’re meal planning or grocery shopping! I’ve fond some other helpful charts that I’ll share in another post! Yay charts!
Vacuum Seal Bags For long section hikes involving mail drops, packing daily rations in vacuum seal bags protects my food supply in the boxes that I mail ahead as well as in my backpack when I load up. I carry between four and six days worth of food, stopping at trail towns to pick up mail drops for the next four to six days. Whenever possible, I send boxes to hostels instead of post offices, because post offices can be closed when I get to town. Vacuum Sealing… Protects food from moisture which could cause mold growth.Removes oxygen which preserves the nutritional quality and appearance of dried food by limiting oxidation.Slows down rodents.Compresses food so it takes up less space.Keeps daily rations easily accessible and the remaining days undisturbed. If heading out for only a few days and not doing resupplies, packing daily rations in gallon-size Ziploc bags is sufficient for most conditions and will still keep you organized. Meal & Snack Assembly Pre-Assembly: Recommended Bag Sizes: Pack Sides & Snacks
Raw Food Nutrition - Raw Foods with More Nutrients Raw nuts have healthy fats that are essential to the body. Raw nuts can help lower the LDL (low-density lipoprotein), or "bad," cholesterol level in the blood. Raw nuts can reduce your risk of blood clots and can improve the healthy lining of your arteries When nuts are roasted at a temperature higher than 170 degrees, those disease-fighting fats get broken down into free radicals that do just the opposite: contribute to plaque and cardiovascular disease. Did you know that nuts are also among the best sources of Vitamin E? Alissa Cohen is the internationally recognized author of Living on Live Food, a raw food chef and the owner of Boston's renowned Grezzo restaurant, and a certified fitness trainer, nutritional consultant and mind-body therapist.
Detox Foods | Detox smoothies Toxins-free for life Looking to increase your energy levels, to lose weight, get clearer skin, prevent premature ageing and to help preventing diseases? Then look no further! This 5 days step-by-step detox will help you implement long-lasting healthy habits that yields results. Price: $47 Price: $27 Smoothies are a great way to boost your fruits and veggies daily intake. Flat Tummy Rich in digestion supporting ingredients, this smoothie will help prevent bloating and digestive stress that can sabotage your tummy flattening efforts. 3/4 c. papaya 3/4 c. sliced peaches 1/2 pear, sliced 1 tsp fresh ginger 2 mint leaves Water to thin Skin Saver Antioxidants in berries are known to help to fight wrinkles and other skin ageing signs. 3/4 c blueberries 3/4 c pitted cherries 5 strawberries 1/4 avocado, peeled and pitted 2 tsp wheat germ (optional) 2 tsp ground flaxseed Water, to thin Peanut Butter Energy Booster This protein-rich and minerals-filled smoothie will give you long-lasting energy. Bone Lover
Healthy snack ideas Don’t reach for that doughnut just yet. Here are some guidelines for choosing healthy snacks. When snacking, it’s a good idea to think about blood sugar levels. If you consume a sugary snack, chances are your blood sugar levels will spike. And although you may feel a temporary rush of energy and an elevated mood, you’ll most likely feel like you’ve hit a brick wall and experience a crash shortly after snacking on high-glycemic index foods. After crashing, you’ll feel hungry again and repeat the vicious cycle. A little background … It’s important to keep your blood sugar levels stable throughout the day. Our fundamental rule is that we always want to combine the following three macronutrients when eating: proteincarbohydratesnatural fat Combining macronutrients ensures that you’ll feel full longer and won’t need to binge on sweets. Pay attention to your body Start paying attention to how you feel after eating a meal. Maybe you don’t get home till 6 p.m. What are some healthy snack choices?
This is Your Brain on Food Credit: Flickr user Toby___ Humans are carbon-bond consumers. Carbon bonds come into the front end of your feeding tubes in the form of fats, carbohydrates, and proteins; you then break those chemical bonds to extract energy, and excrete the residue as carbon dioxide, water vapor and various solid waste. Sometimes, however, some of these chemicals can make their way from your digestive system and into your brain; the consequences can be subtle or profound. The distinction between what is considered a food (something that your body wants or needs in order to function optimally) or a drug (something that your brain wants or needs in order to function optimally) is becoming increasingly difficult to define. Indeed, the routine use of some substances, such as stimulants and depressants, is so universal that most of us do not even consider them to be drugs, but, rather, actual food. The foods we eat, and many of our most popular psychoactive drugs, come from plants or animals.
18 foods that fight common ailments Cheese Why it's good: Studies have found that women with PMS have lower levels of calcium around ovulation than women who don't experience PMS symptoms, so amping up your intake of cheese and other dairy products is worth a shot if you're prone to cramps and mood swings. Eat Up! Make sure you're getting at least the recommended amount of calcium daily—experts say only 10% of us are getting it through diet alone! Women under 50 need 1,000 mg; if you're 50 or over, 1,200 mg. Aim for three servings of calcium rich foods like cheese and yogurt daily; women over 50 should tack on a fourth serving. Pineapple Why it's good: This fruit has three things going for it. Eat Up! Almonds Why they're good: Almonds are an excellent source of magnesium, another mineral that may provide some PMS relief. Eat Up!
25 Snacks That Will Give You Energy Throughout The Day *Alert* The Glowing Lean System Registration is OPEN… CLICK HERE to learn more Our energy is integrally connected to the foods we eat. The foods we choose to put in our body can either boost our energy, or drag us down. 1. Everyone knows “an apple a day keeps the doctor away,” and it’s true! 2. Bananas are one of the best sources of potassium, which helps maintain normal blood pressure and heart function in the body. 3. Bell peppers are bursting with antioxidant vitamins A and C- also great for skin beauty. 4. Hummus is a healthy energy-boosting snack that is sure to satisfy the creamy-salty cravings. 5. If you have a sweet tooth, organic dark chocolate is sure to satisfy those cravings, and is better than having dessert snacks that contain refined starches, which will deplete B vitamins that we need for energy. 6. These seeds are packed with minerals such as magnesium, iron, and calcium, vitamin K and protein. 7. 8. Celery is a refreshing source of fiber, vitamin C and B-vitamins. 9.
Top Ten Smart Foods Crossword puzzles alone won't save your brain and protect it from aging , though they will help. So will the right foods. Some edibles are especially good at protecting the brain's delicate nerve cells and blood vessels from the damage that accompanies aging. Most of them squelch free radicals, the renegade oxygen molecules spun off as the brain goes about the business of the mind. Most of the foods that are smartest for the brain are also good for the heart because both rely on a steady oxygen supply. Sweet wild blueberries are bursting with antioxidants, which mop up nasty free radicals. Chemicals called homocysteines are a normal part of protein metabolism, but high levels are linked with cognitive decline and Alzheimer's disease (as well as heart disease), which accounts for most cases of dementia in the U.S. Fatty fish are full of neuroprotective omega-3 fatty acids. Research has finally caught up with mom's advice: Spinach turns out to be full of antioxidant power.