<ul><li>Setting aside an hour or two on a Saturday or Sunday will help you tremendously during the school week.</li><li>Look on Pinterest, flip through your favorite magazines, or look online to search for recipes. Create a menu for the week.</li><li>Once you have some dinner recipe inspiration, write a grocery list and go shopping.</li><li>Feel free to get your kids involved too.</li></ul>

Set your menu for the week

For a quick make-ahead weekday breakfast that works in a lunch box, too, assemble yogurt parfaits in a jar. They're protein-rich, nutritious, and kid-friendly.The steps:<ul><li>Spoon 3/4 cup Greek yogurt into a jar with a lid. </li><li>Drizzle 1 to 2 teaspoons maple syrup over the yogurt, top with 1/3 cup melted frozen raspberries, and finish with a spoonful of granola or toasted nuts. </li><li>Cover with a lid and refrigerate until ready to eat.</li></ul>

Make a portable breakfast parfait

Setting up for breakfast before going to bed will save time and stress in the morning. <ul><li>For example, use the timer on your coffee machine.</li><li>If you are having cereal, put out the bowls and spoons along with the cereal boxes. </li><li>Have washed berries in a bowl ready to grab from the fridge. </li></ul>Packing lunches the night before also means that parents can enjoy their food instead of scrambling to get lunchboxes ready.

Set up for breakfast before bed

<ul><li>Make waffles from scratch and freeze them. Then, in the morning, just pop them in your toaster oven, and you are set.</li><li>Also, you can make hard-boiled eggs the night before and store them in the fridge.</li></ul>

Freeze your breakfast favorites

Prepare lunch-packing bins on Sundays. Keep one in the fridge stocked with things like string cheese, yogurt, veggies, and washed fruit and one on the counter with items like granola bars, nuts, and single-serve applesauce pouches. You can pick other ingredients/foods, but this gives them a good start and streamlines the process because everything is quick to grab and pack.

Encourage your kids to prep their lunches

Have prepared one balanced snack after school and then tell kids that the next opportunity to eat will be at dinner.Make sure that the snack has protein, high fiber carbohydrate, and some fat to keep little tummies satisfied.Some examples would be plain Greek yogurt + granola + fruit or veggies + hummus + oatmeal cookie or half of an egg salad sandwich + milk

Schedule afternoon snacks

For a crunchy snack that packs more nutrients than chips or cookies, set up a DIY trail mix bar and let your kids make their own:<ul><li>Put out favorite nuts, seeds, dried fruit, dark chocolate chips, pretzels, whole-grain cereal, dehydrated fruits, etc.</li><li>Give your child small reusable containers or wax paper bags to assemble their own trail mix. </li><li>Make multiple bags to store for quick grab-and-go snacks for days to come.</li></ul>

Make a DIY trail mix bar

<ul><li>A lot of people get discouraged thinking meal prep has to mean prepping everything or nothing. Find a middle ground that works for you.</li><li>Prep the bare minimum—have raw veggies ready to roast and protein ready to cook. Grains like rice will last all week when prepped in advance!</li><li>Having a few staples ready will hold you accountable, encouraging you to stick with your plan, but also provide flexibility to modify as life happens throughout the week.</li></ul>

Prep (but don't cook everything) on Sunday

Keep your freezer stocked with dinner items like pasta sauce, chili, soup, and curries.A well-stocked freezer will save you from that dreaded 5 p.m. scramble of trying to decide if you can piece together a meal or if you should order in.

Freeze batches of dinner soups, sauces, and curries

Back to school resources & advice for parents

education

Learning & Education

food

Food

mentalhealth

Mental Health

parenting

Parenting

Understand yourself and those around you.

psychology

Psychology

Back to School Basics for Parents

Back to school: easy tips for breakfast, lunch, snacks

Getting back into the school routine can be stressful and daunting for parents, not least when there's that added pressure to give your kids the nutrition their brains need to thrive. Follow these easy tips for breakfast, lunch, snacks, and dinner and you'll be golden for that first week and onwards.

Meal-Prep Hacks for the First Week Back to School and Beyond

<ul><li>Online fitness is becoming more intertwined with performing pleasantness - and, by extension, being perceived as beautiful at all times.</li><li>It could inspire some consumers to pursue healthier habits or to organize their days in a way that makes more sense for them. For others, aspirational content can exacerbate pre-existing insecurities.</li><li>As more people post this type of content, it can become a convention. Those social codes can create unrealistic expectations and potentially cause people to think if their workout doesn’t fit into the bounds of that pattern, it’s not real.</li></ul>

The pitfalls of uplifting an aesthetic in terms of exercise

Much of the fitness content we consume online is about achieving a certain body type. This can be motivating, but for others, this can lead to problems like eating disorders.It is okay to admire someone else's physique and to be motivated by their social media accounts, but this becomes problematic when someone thinks there is only one acceptable body type.

Achieving a certain body type

Don’t focus on aesthetics — fitness is a feel-good ritual.

exerciseandfitness

Exercise & Fitness

artsandculture

Society, Arts & Culture

You don’t need to look perfect to work out

Sweet potato is a high ability to convert solar energy into carbohydrates. It can store in the bulky roots that are recognized as one of the energy go-downs of nature. A lot of <a href="https://megabloginfo.com/health-and-food/">health benefits</a> of sweet potatoes are here below.<ol><li>Potatoes Can Improve Your Mood</li><li>They Fight Inflammation</li><li>They Boost Brain Power</li><li>Potatoes Contain vitamins and minerals</li><li>Regulate blood sugar levels</li><li>Improve gut health</li><li>Lower the risk of cancer</li><li>Diabetes</li><li>Heart disease</li><li>Macular degeneration</li><li>good source of vitamins C and A</li><li>Blood sugar spikes</li><li><a href="https://megabloginfo.com/health/weight-loss/">Weight loss</a></li><li>Protect Your Vision</li><li>Brain Function</li><li>full of beta carotene</li><li>antioxidants</li></ol>

Health Benefits Of sweet potatoes

#Health #benefits #sweetPotatoes #Nutrients 

Health benefits of sweet potatoes, nutrients: Fight Inflammation, gut health, antioxidants Brain Function Vision carbs, Vitamins A, B, Fiber

health

Health

Surprising health benefits of sweet potatoes and it's nutrients - Health fitness blog info

Time-restricted eating or intermittent fasting means restricting one’s eating to a specific period during a 24-hours day – or going without food for a fixed number of days. There is a biological difference between fasting and time-restricted feeding. Fasting and eating establish different biological conditions in the body, so time-restricted feeding is the term used to describe the overall plan of restricting one's eating window as it's called to a particular phase of each 24-hour day, or in some cases two specific days within the week.

Time-Restricted Eating

If one's main goal is simply to lose weight, then it really does not matter what one eats provided that the number of calories burned is higher than the number of calories ingested. A study from 2018 looked at weight loss in people following one particular diet versus another particular diet. The basic conclusion of the study was that there was no significant difference in weight change between people following a healthy, low-fat diet versus a healthy, low carbohydrate diet with significantly more dietary fats in them.

Low-Carb & Low-Fat Diets Produce Similar Outcomes For Weight Loss

There are many factors that impact the calories burned part of the calories in, calories out equation. <ul><li>Some of those are obvious: the amount of exercise, type of exercise, basal metabolic rate, and how much energy one burns just sitting there. </li><li>Metabolic factors and hormones are also essential. Hormones, such as thyroid hormone and insulin, and growth hormone; testosterone, and estrogen levels will also profoundly influence the calories out, the calories burned component of the calories in, calories out equation.</li></ul>

The Biology Of Burning Calories

<ul><li>It pays off in the metabolic sense and in the health sense and in the weight maintenance or loss sense to not ingest any food in the first hour after waking and potentially for longer. </li><li>For the two and ideally three hours prior to bedtime, you also don't ingest any food or liquid calories for that matter.</li></ul>It’s important that the feeding window take place during the most active parts of the day

Time Restricted Feeding Protocol

It's essentially cleaning up dead cells and cells that are injured or sick. And this is a natural process that occurs mainly during sleep. Fasting of any kind does tend to enhance autophagy.Autophagic conditions can also be created simply by following a sub-caloric diet. When we're asleep, the bad cells are getting gobbled up and eaten. And the good cells also are undergoing certain repair mechanisms mainly related to, or at least governed by the circadian genes.

Autophagy

<ul><li>There are a few factors that are going to govern how quickly you transition from ingesting food to a fasted state, as you ingest your last bite or sip of calories, that's not when the fast begins. </li><li>Very large meals are going to take longer to digest than very small meals. So learning to gauge food volume is important.</li><li>Foods that include some fats or a lot of fats will tend to slow gastric emptying time.</li><li>Be aware of foods that lead to big steep rises in glucose like pure sugars. </li><li>Fibrous foods will also create a more long-lasting sustained release of glucose. </li></ul>

Effects of Specific Categories of Food

People think that they are on an eight-hour feeding window or six-hour feeding window, but when their data are analyzed (from fasting apps), it almost is always the case that they're actually on a feeding window that's one or even two hours longer than they think.It turns out that people cheat, but they don't cheat in any kind of obvious way. They might have, you know, a glass of wine after dinner, or they'll have a cup of tea and a little bite of a cookie.

Almost Everybody Underestimates Their Feeding Window

Relatively short feeding windows of say four to six hours do produce a number of positive health effects. Things like increased insulin sensitivity, which we know is good, remember type two diabetes is a reduction in insulin sensitivity improvements in beta cell function and the pancreas decreased blood pressure, decreased oxidative stress decreases in things like evening appetite. So positive health effects and psychological facts in general.However, they either produce no change in body weight, or they tend to produce even increases in body weight.

4-6 Hour Feeding Windows

This window seems to be very beneficial across almost all the parameters, like inflammation, weight, loss, fat loss, adherence, etc. Also, people's ability to stick to the diet seems quite good during the 8- hour feeding windows, but when people try and undergo very short feeding windows of four to six hours, it seems that they are overeating in that four to six hours, at least overeating with respect to their metabolic needs. The 7-9 hour feeding window produces all of the major health benefits of time-restricted feeding as well as being pretty straightforward.

The 8-Hour Feeding Window

<ul><li>In endurance athletes, it leads to a significant decrease in free testosterone (not to the extent that it should be avoided).</li><li>Studies in athletes have shown significant reductions in cortisol.</li><li>Shortening the feeding window to less than 8 hours can increase stress hormones and pro-inflammatory hormones and decrease some sex hormones</li><li>Effects on fertility: reducing food intake or food calories too much can have negative effects on the ovulation cycle in women and sperm count in men because signals in the brain are looking for good reproductive conditions without stress .</li></ul>

Effects Of Time Restricted Eating On Hormones

If your main interest is maintaining and, or building muscle, then it can be beneficial to ingest protein early in the day.You would still want to obey the foundational rule of no: not eating any food for the first hour post waking or at least the first hour post.

Protein Consumption & Timing for Muscle

You should allow yourself a transition period of anywhere from one week to 10 days in which you shift your feeding window by about an hour each day or so. And then once you establish a feeding window that feels comfortable for you and that you think you can maintain over time and you simply maintain that feeding schedule for at least 30 days (but ideally you would do that indefinitely.)

How to Shift Your Eating Window

<ul><li>Blood glucose and insulin go up when you eat and down when you don’t eat (barring type 1 or 2 diabetes)</li><li>What you eat has a differential impact on the rise in blood glucose (e.g., simple carbs and sugars will raise it the most, grains will raise it more than fibrous carbs like lettuce, etc.)</li><li>High blood glucose is correlated with mortality</li><li>Almost everyone has an increasing, resting blood glucose level as we age.</li></ul>

Blood Glucose & Feeding

It does seem that it can create significant weight loss and can help obese individuals because it can reduce resting blood glucose, and every other day fasting in many cases can produce more rapid effects on weight loss and reductions in blood glucose than time-restricted feeding. However, every other day type of fasting for most people is not going to be feasible. They're just not going to be able to do that for a long period of time.

Eating Every-Other-Day

One of the aspects of fasting that have drawn a lot of people to time-restricted feeding and fasting is the clarity of mind that people get. <ul><li>People don't have to think about when they're going to eat because they know when their eating window begins. They also don't have to think about regulating their behavior because they already know when they're going to eat and when they're not going to eat.</li><li> When you're restricting portions, you actually have to make decisions all the time.</li></ul>

Mental Focus And Clarity

It's all contextual. It depends on when you ate how much you ate and where you are in your circadian cycle.<ul><li>Anything that involves sugar in particular, simple sugars can potentially break your fast. </li><li>Drinking water, drinking tea, and coffee (provided it's black coffee) will not break your fast.</li><li>Eating 1 peanut when deep in a fasted state will not break your fast, eating a whole handful of peanuts might not even break your fast if you are in a very low glucose state.  If you just finished a meal that included carbohydrates, or it was a very large meal of any kind an hour ago, yes, indeed, eat<warningtag>ing one peanut could break your fast.</warningtag></li></ul>

What Breaks a Fast? 

There are not a lot of good studies exploring plant-based non-sugar sweeteners, like Stevia.Most people need to establish this for themselves. The best way would be to wear a continuous glucose monitor to go into a fasted state of either one hour or two hours, or maybe you've been fasting all night and then ingest Stevia in whatever form you want.

Artificial Sweeteners, Plant-Based Sweeteners

longevity

Longevity

Fasting Basics

This episode I discuss the science and practice of fasting also called time-restricted feeding. I review the data on how limiting food intake to specific portions of every 24-hour cycle (or fasting longer) impacts weight loss, fat loss specifically, liver health, mental focus, muscle, longevity and more. I explain how "fasted" is contextual, and relates to blood glucose levels and their downstream effects, and how the depth of fasting can be adjusted with behaviors such as different types of exercise, or with glucose disposal agents. I also discuss the optimal fasting protocol: and both the absolute (non-negotiable) and variable (contextual) features of a fasting/time-restricted-feeding protocol that will allow you to get the most benefits. I also discuss what does and does not break a fast, the effects of fasting on hormones like testosterone and cortisol and on fertility. I also review how different feeding windows of 8 or 10 or 4 hours differentially impact the effects of fasting, and why the classic 8 hour feeding window came to be but also might be ideal. I discuss mechanisms and offer tools to discern the optimal fasting duration and timing for you.  Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman InsideTracker: https://insidetracker.com/huberman Thesis: https://takethesis.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman For the full show notes, visit hubermanlab.com Timestamps (00:00:00) Introduction, Blood Glucose & Mortality, Mice Vs. Humans (00:06:02) Sponsors (00:09:42) Neuroplasticity Protocols & Online Lecture (https://youtu.be/Oo7hQapFe3M) (00:11:20) Feeding, Fasting, Performance (00:13:50) Calories-In, Calories-Out (CICO); Perfect Diets (00:19:48) Feeding-Induced Health Conditions  (00:25:33) Time Restricted Eating: When We Eat Is Vital (00:29:45) The Eight Hour Feeding Window  (00:31:26) Feeding Deep Into the Night Is Bad (In Humans) (00:36:33) Liver Health (00:39:45) Time Restricted Feeding Protocol: Rules (00:41:35) When to Start & Stop Eating (00:45:38) Gastric Clearance, Linking Fasting to Sleep (00:52:35) Effects of Specific Categories of Food (00:55:40) Precision In Fasting: Protocol Build (00:59:30) 4-6 Hour Feeding Windows (01:03:08) Protein Consumption & Timing for Muscle (01:08:13) How to Shift Your Eating Window (01:13:20) Glucose Clearing, Exercise & Compounds (01:22:37) Blood Glucose: Monitoring, mTOR & Related Pathways (01:27:40) Gut Health: Fasting, Clock Genes and Microbiota (01:29:15) Non-Alcoholic Fatty Liver  (01:32:00) Effects of Fasting on Hormones: Testosterone, Cortisol (01:38:40) Fertility (01:41:50) 8-Hour Feeding Window: Weight Loss Without Calorie Counting (01:43:20) Eating Every-Other-Day  (01:45:29) Adherence (01:47:15) Mental Focus & Clarity (01:49:12) Enhancing Weight Loss from Body Fat: Hepatic Lipase (01:53:15) What Breaks a Fast? Rules & Context (01:58:50) Artificial Sweeteners, Plant-Based Sweeteners (02:01:42) Glucose Clearing II, Cinnamon, Acidity, Salt (02:06:42) My Circadian Clock, Zero-App  (02:08:20) Odd (But Common) Questions (02:09:23) Effects of Sauna & Dehydration on Blood Glucose (02:11:12) The Ideal Fasting Protocol  (02:24:00) More Resources, Ways to Support Us, Supplements Title Card Photo Credit: Mike Blabac Disclaimer

podcasts

Podcasts

This episode I discuss the science and practice of fasting also called time-restricted feeding. I review the data on how limiting food intake to specific portions of every 24-hour cycle (or fasting longer) impacts weight loss, fat loss specifically, liver health, mental focus, muscle, longevity and more. I explain how "fasted" is contextual, and relates to blood glucose levels and their downstream effects, and how the depth of fasting can be adjusted with behaviors such as different types of exercise, or with glucose disposal agents. I also discuss the optimal fasting protocol: and both the absolute (non-negotiable) and variable (contextual) features of a fasting/time-restricted-feeding protocol that will allow you to get the most benefits. I also discuss what does and does not break a fast, the effects of fasting on hormones like testosterone and cortisol and on fertility. I also review how different feeding windows of 8 or 10 or 4 hours differentially impact the effects of fasting, and why the classic 8 hour feeding window came to be but also might be ideal. I discuss mechanisms and offer tools to discern the optimal fasting duration and timing for you.  For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Introduction, Blood Glucose & Mortality, Mice Vs. Humans (00:06:18) Sponsors: AG1, LMNT (00:09:42) Neuroplasticity Protocols & Online Lecture (00:11:20) Feeding, Fasting, Performance (00:13:50) Calories-In, Calories-Out (CICO); Perfect Diets (00:19:48) Feeding-Induced Health Conditions  (00:25:33) Time Restricted Eating: When We Eat Is Vital (00:29:45) The Eight Hour Feeding Window  (00:31:26) Feeding Deep Into the Night Is Bad (In Humans) (00:36:33) Liver Health (00:39:45) Time Restricted Feeding Protocol: Rules (00:41:35) When to Start & Stop Eating (00:45:38) Gastric Clearance, Linking Fasting to Sleep (00:52:35) Effects of Specific Categories of Food (00:55:40) Precision In Fasting: Protocol Build (00:59:30) 4-6 Hour Feeding Windows (01:03:08) Protein Consumption & Timing for Muscle (01:08:13) How to Shift Your Eating Window (01:13:20) Glucose Clearing, Exercise & Compounds (01:22:37) Blood Glucose: Monitoring, mTOR & Related Pathways (01:27:40) Gut Health: Fasting, Clock Genes and Microbiota (01:29:15) Non-Alcoholic Fatty Liver  (01:32:00) Effects of Fasting on Hormones: Testosterone, Cortisol (01:38:40) Fertility (01:41:50) 8-Hour Feeding Window: Weight Loss Without Calorie Counting (01:43:20) Eating Every-Other-Day  (01:45:29) Adherence (01:47:15) Mental Focus & Clarity (01:49:12) Enhancing Weight Loss from Body Fat: Hepatic Lipase (01:53:15) What Breaks a Fast? Rules & Context (01:58:50) Artificial Sweeteners, Plant-Based Sweeteners (02:01:42) Glucose Clearing II, Cinnamon, Acidity, Salt (02:06:42) My Circadian Clock, Zero-App  (02:08:20) Odd (But Common) Questions (02:09:23) Effects of Sauna & Dehydration on Blood Glucose (02:11:12) The Ideal Fasting Protocol  (02:24:00) More Resources, Ways to Support Us, Supplements Title Card Photo Credit: Mike Blabac Disclaimer

Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.

Huberman Lab

Effects of Fasting & Time Restricted Eating on Fat Loss & Health

Effects of Fasting & Time Restricted Eating on Fat Loss & Health | Episode 41

Hacks to Reduce your glucose spikes:<ol><li> Eat food in the right order- FPC - Fiber then Proteins/Fats and end with Carbs</li><li class="ql-indent-1">Drink Apple Cider Vinegar before meals to help the body process the glucose.  Your muscles will be able to use the glucose more efficiently.</li><li class="ql-indent-1">Walk/Exercise for 15 minutes following (or before) eating to help the body flatten the glucose curve.</li><li class="ql-indent-1">Cover your Carbs - add some protein or fat when you eat carbs as it will slow down the absorption of glucose.</li></ol>

Glucose Revoltion

Help with longevity and not looking old.  Glucose spike have a detrimental affect on the body system and over time can lead to disease like diabetes.

USA TODAY BESTSELLER * WALL STREET JOURNAL BESTSELLER * INSTANT INTERNATIONAL BESTSELLER Improve all areas of your health from your weight, sleep, cravings, mood, energy, skin, and even slow down aging, with easy-to-implement, science-based hacks to manage your blood sugar levels while still eating the foods you love. Glucose, or blood sugar, is a tiny molecule in our body that has a huge impact on our health. It enters our bloodstream through the starchy or sweet foods we eat. Ninety percent of us suffer from too much glucose in our system—and most of us don't know it. The symptoms? Cravings, fatigue, infertility, hormonal issues, acne, wrinkles… And over time, the development of conditions like type 2 diabetes, polycystic ovarian syndrome, cancer, dementia, and heart disease. Drawing on cutting-edge science and her own pioneering research, biochemist Jessie Inchauspé offers ten simple, surprising hacks to help you balance your glucose levels and reverse your symptoms—without going on a diet or giving up the foods you love. For example: * How eating foods in the right order will make you lose weight effortlessly * What secret ingredient will allow you to eat dessert and still go into fat-burning mode * What small change to your breakfast will unlock energy and cut your cravings Both entertaining, informative, and packed with the latest scientific data, this book presents a new way to think about better health. Glucose Revolution is chock-full of tips that can drastically and immediately improve your life, whatever your dietary preferences.

books

Books

USA TODAY BESTSELLER * WALL STREET JOURNAL BESTSELLER * INSTANT INTERNATIONAL BESTSELLER Improve all areas of your health—your sleep, cravings, mood, energy, skin, weight—and even slow down aging with easy, science-based hacks to manage your blood sugar while still eating the foods you love. Glucose, or blood sugar, is a tiny molecule in our body that has a huge impact on our health. It enters our bloodstream through the starchy or sweet foods we eat. Ninety percent of us suffer from too much glucose in our system—and most of us don't know it. The symptoms? Cravings, fatigue, infertility, hormonal issues, acne, wrinkles… And over time, the development of conditions like type 2 diabetes, polycystic ovarian syndrome, cancer, dementia, and heart disease. Drawing on cutting-edge science and her own pioneering research, biochemist Jessie Inchauspé offers ten simple, surprising hacks to help you balance your glucose levels and reverse your symptoms—without going on a diet or giving up the foods you love. For example: * How eating foods in the right order will make you lose weight effortlessly * What secret ingredient will allow you to eat dessert and still go into fat-burning mode * What small change to your breakfast will unlock energy and cut your cravings Both entertaining, informative, and packed with the latest scientific data, this book presents a new way to think about better health. Glucose Revolution is chock-full of tips that can drastically and immediately improve your life, whatever your dietary preferences.

Jessie Inchauspe

Glucose Revolution

Meats and meat substitutes<ul><li>beef</li><li>deli meats</li><li>game</li><li>lamb</li><li>organ meats</li><li>pork</li><li>poultry</li><li>sausages</li><li>tempeh</li><li>tofu, extra firm.</li></ul>Meats are perfect for keto. You can have beef, pork, lamb, wild game, and poultry of all kinds. Soy products like tofu and tempeh also work. You can also have deli meats like sausages and cold cuts. Choose items with no added sugars, starches, or breading to keep your carbs low.

Meat, poultry and substitutes

Keto-friendly fish and seafood<ul><li>anchovies</li><li>crab</li><li>fish of all types</li><li>lobster</li><li>shrimp</li><li>squid</li><li>tuna.</li></ul>Most fish and shellfish are keto-friendly. Fatty fishes such as salmon, sardines, mackerel, and herring are excellent choices, as are mild white fishes such as cod, halibut, and trout. Choose fish and seafood without added sugars or breading to keep your carbs low.

Fish and seafood

Eggs are delicious, portable, and vegetarian-friendly. Try them boiled, fried in butter, or in an omelet for a quick, inexpensive meal. Enjoy eggs as often as you’d like because when you avoid carbs, you don’t have to avoid dietary cholesterol.Ways to eat eggs<ul><li>boiled, hard or soft</li><li>fried</li><li>in quiches or frittatas</li><li>omelets</li><li>poached</li><li>scrambled.</li></ul>

Eggs

Best keto vegetables<ul><li>cauliflower</li><li>avocado</li><li>broccoli</li><li>cabbage</li><li>zucchini</li><li>spinach</li><li>asparagus</li><li>kale</li><li>green beans</li><li>brussels sprouts.</li></ul>Enjoy unlimited non-starchy vegetables such as leafy greens and crunchy salad veggies such as cucumber, celery, and radishes. Other favorites include cauliflower, cabbage, avocado, broccoli, and zucchini. Fresh or frozen, most vegetables that grow above-ground are keto-friendly. You can even eat a vegetarian keto diet.

Keto-friendly vegetables

Best keto fruits and berries<ul><li>blackberries</li><li>coconut</li><li>lemons</li><li>limes</li><li>raspberries</li><li>strawberries.</li></ul>Most tart fruits, such as berries, lemons, and limes are fine if you keep the serving size small. The same is true for melons because of their high water content. But almost all other fruit contains too much sugar. A small scoop of fresh berries served with real whipped cream and shaved dark chocolate makes a lush, delicious keto dessert.

Fruit and berries

Best keto nuts and seeds<ul><li>almonds</li><li>Brazil nuts</li><li>hazelnuts</li><li>macadamia nuts</li><li>peanuts</li><li>pecans</li><li>pine nuts</li><li>walnuts.</li></ul>Many nuts and seeds are low in carbs. Don’t eat too many! Start with just a few or up to ¼ cup (about 25 grams) for a snack. And the kind of nut you choose matters. Some nuts, such as cashews, are much higher in carbs than others, such as pecans or macadamia nuts. You can also enjoy pumpkin, sunflower, and other seeds on keto.

Nuts and seeds

Cheese, butter, and cream can all be part of a keto diet. Greek yogurt, in particular, makes for a protein-rich breakfast with few carbs. Avoid flavored low-fat yogurt that is often full of added sugar.Avoid drinking milk as the milk sugar quickly adds up (one glass = 15 grams of carbs). However, you can use it sparingly — a tablespoon or so — in your coffee. Also, regularly snacking on cheese when you’re not hungry is a common mistake that can slow down weight loss.

Cheese and full-fat dairy

Don’t fear fat. It can help you feel fuller longer. Most of your fat should come with protein-rich foods like meat, poultry, fish, and eggs. But you can also cook with olive oil, top your veggies with cheese, and add dressings to salads. Rich sauces — think Bearnaise sauce, garlic butter, and mayo — can also be part of a keto diet, but if you are trying to lose weight, use only enough to make your meals enjoyable.

Fats and sauces

<ul><li>Avoid sodas, candy, sports drinks, cookies, biscuits, desserts, cakes, pastries, sweetened yogurts, ice cream, and breakfast cereals.</li><li>Most fruit has too much sugar for keto. Mangoes, grapes, and bananas have an entire day’s worth of carbs in a one-cup (about 200 gram) serving.</li><li>Even savory products, such as ketchup, pasta sauce, and salad dressings often contain sugar. Read labels carefully to avoid these.</li><li>Natural sweeteners, such as honey, maple syrup, and agave are sugars. There are dozens of names for sugar. Try to avoid it, regardless of the name.</li></ul>

Avoid sugary food

All starches turn into sugar when digested. Starchy foods to avoid include bread, tortillas, pasta, rice, couscous, potatoes, French fries, chips, crisps, bagels, crackers, legumes (most dried beans), cereal, porridge, oatmeal, and muesli. Even whole grains and grain-like foods such as quinoa are just other forms of starch.There are many delicious substitutes for these foods that work on a keto diet. Try them out and you may not miss the carbs:<ul><li>Keto breads</li><li>Keto “pasta”</li><li>Keto “rice”</li><li>Keto porridge.</li></ul>

Avoid starchy food

Keto cookies, chocolate bars, and similar products are usually highly processed. Although they may contain less sugar and flour than their high-carb counterparts, they provide little nutritional value and may cause carb cravings. Overall, they can slow down weight loss progress.Ideally, avoid or limit them and go for nutrient-dense whole foods instead.

Limit special keto or low carb products

Drink water, coffee, tea, or the occasional glass of wine. For other ideas, choose from these:<ul><li>Water is the number one option. Have it right out of the tap or add flavor with a slice of cucumber or a couple of berries. </li><li>Coffee has no carbs. If you must have it sweetened, replace the sugar with a non-caloric sweetener. A small amount of milk or cream can be used. </li><li>Tea – Black, green, Orange Pekoe, mint, or herbal – most teas are carb-free.</li><li>Diet soda is good choice for some, but not for others. You might find diet soda is a helpful way to stop drinking sugary sodas. </li><li>Bone broth is full of nutrients a<warningtag>nd electrolytes. </warningtag></li></ul>

Drinks

<ul><li>Dry wine (red, rosé, and white) and champagne are keto-friendly in limited amounts. Wines that are typically low in carbs are merlot, pinot noir, cabernet, sauvignon blanc, pinot grigio, and chardonnay. </li><li>Distilled spirits, such as whisky, tequila, brandy, and vodka, have zero carbs.</li><li>Low-carb beer can be a good option. Beer usually has too many carbs for keto, but a few super low-carb beers do exist.</li><li>Keep in mind that the more alcohol you drink, the harder it is to lose weight because your body has to burn off alcohol calories first.</li></ul>

Alcoholic drinks

The Ketogenic Diet

All you need to know about what to eat and what to avoid on a keto diet.

Not sure what foods to eat on a keto diet? Enjoy our simple food list and visual guides, showing you what to eat and avoid on keto. For example, keto vegetables, fruits, snacks, alcohol, fats & sauces.

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Science & Nature

Keto Diet Foods: What to Eat and Avoid – Diet Doctor

Industrially processed vegetable (seed) oils are ubiquitous in the supermarket. These oils were meant to replace animal fats and improve the health of America when they were introduced during the second half of the 20th century.
Consuming vegetable oil instead of animal fat was the best way to reduce blood cholesterol levels, which was at the time, understood to be a major cause of heart disease. But decades later, obesity and chronic disease rates continue to rise. In fact, the introduction of industrial vegetable oils to the food supply correlates very well with the rise in obesity rates.

The Vegetable Oil Takeover

Most other industrial vegetable oils were introduced around the 1960s, although soybean oil came earlier in the 1930s. These oils were big hits since they were:
<ul>
<li>Cheaper to produce and could utilize plant by-products</li>
<li>Convenient for industrial and home cooking</li>
<li>“Heart healthy” according to current nutritional knowledge.</li>
</ul>
Thanks to their affordability and ease of use, vegetable oils became popular ingredients in processed and fast food.

Vegetable Oil Becomes Mainstream From The 1960s Onwards

<ul><li>Vegetable oils contain high amounts of PUFA (polyunsaturated fatty acids, good fats)which are susceptible to degradation when exposed to heat (even cooking), light, and oxygen. These types of oils can go rancid quickly if improperly stored.</li><li>Vegetable oils are often stored in plastic bottles, which further increases light exposure. Plastic bottles contain bisphenol-A (BPA) and similar compounds. These compounds are endocrine disruptors and can cause damage to the reproductive and metabolic health of exposed individuals. BPA is fat-soluble and could easily leech into oils bottled in plastic.</li></ul>

Why We Should NOT Consume Vegetable Oils

<ul>
<li>Vegetable oils are well understood to reduce circulating low-density lipoprotein (LDL) concentrations which are associated with heart disease.</li>
<li>However, replacing saturated fats with PUFA (good fats) doesn’t seem to improve heart disease outcomes in human studies. The problem could be that LA (linoleic acid, omega-6 fatty acid, and an essential nutrient) in vegetable oil is too easily oxidized and in turn oxidizes lipids in LDL particles.</li>
<li>We have to keep in mind though that LA is an essential fatty acid and we do require a certain amount of it for maintaining a NORMAL inflammatory response.</li>
</ul>

Why We SHOULD Consume Vegetable Oils

Animal fats are very stable through storage and cooking due to the high saturated fat content which lack of carbon-carbon double bonds in their structure. This indicates that cooking with animal fat could reduce the number of harmful lipids ingested with a meal which would reduce the burden of oxidative stress.Animal fats have also been consumed by humans for millions of years. Yet, obesity rates only began to rise during the last century when vegetable oils started being consumed.

Animal Fats Are Stable To Storage

Why do animal fats keep popping up as a factor contributing to health in traditional cultures? It could be that animal fats are carriers of fat-soluble vitamins like A, D, E, and K2.Animal fats also contain some unique lipid species that are not found in plants. In fact, looking at individual fatty acids in specific foods is likely going to become an important area of study in nutritional sciences to better understand the biological effects of specific fatty acids.

Animal Fats And Fat Soluble Vitamins

<ul><li>Consuming high amounts of saturated fats which are usually present in animal fat can increase serum LDL, which by current dogma, is a risk factor for heart disease. This has likely been the major argument against saturated fat consumption over the last few decades.</li><li>Another argument against saturated fat consumption is concerning the lipid composition of cell membranes. Unsaturated fats are largely responsible for maintaining membrane fluidity so there is concern that a diet high in animal fats could displace unsaturated fats on the cell membrane with saturated fats and this could be damaging f<warningtag>or the cell.</warningtag><warningtag> As it turns out, this is likely a false pretense.</warningtag><warningtag> </warningtag></li></ul>

Why We SHOULD NOT Consume Animal Fats

It has to be said that there are real issues with current standards in animal production that impact both the quality of the meat (and fat), and the environment. These problems will not be easily solved but the recent demand for higher quality meat has paved the way for producers to start raising livestock by means that are much more environmentally friendly.

The Environmental Discussion

Industrially processed vegetable (seed) oils are ubiquitous in the supermarket. These bright gold-yellow oils are often sold in large plastic bottles and include canola, cottonseed, corn, safflower…

Are Vegetable Oils Really Healthier Than Animal Fats?

Every day, people drink more than two billion coffee cups worldwide, and experts predict that demand for it could triple by mid-century.Coffee consumption is highest in Europe and North America. In the US, 66 percent of adults drink coffee every day — more than any other beverage, including water — and in the UK, coffee is now officially as popular as tea.But it’s the Netherlands and Nordic nations who routinely top the charts for the most-caffeinated crowd, with the Dutch, Finns and Swedes consuming 8.3 kg (18.3 lb), 7.8 kg (17.2 lb) and 7.6 kg (16.8 lb) coffee per person in 2020.

Coffee, The Love Of Our Lives

Study after study shows that our thirst for coffee harms the planet and exploits millions of people in some of the poorest parts of the world.Arabica, which originated in the highlands of Ethiopia, is prized for its smooth, complex flavour profile, and it fetches a higher price. It requires shade, so traditional coffee farms intersperse trees of different types and heights among the coffee plants. To grow well, it requires shade and requires chemical pesticides to grow in the sun, which inevitably end up in local waterways.

How Coffee Production Hurts the Environment 

<ul><li>Around 125 million people worldwide depend on coffee for their livelihoods, but many of the estimated 25 million smallholder farmers who produce 80% of the crop struggle to earn a reliable living.</li><li>Farmers' struggles are compounded by the fact that coffee is a boom-and-bust commodity, vulnerable to poor weather and pests.</li><li>This creates an unstable market with recurring supply-demand imbalances that drive wild fluctuations in price.</li></ul>

The High Human Costs of Producing Coffee

Buy certified coffee: Coffee certifications can help you find coffee produced using farming practices that meet environmental, social or economic sustainability standards. There’s a dizzying array to choose from, but some of the best-regarded certifications are Fairtrade, Alliance, 4C and Smithsonian Bird Friendly.Each scheme prioritizes different aspects of sustainability — and their focus can shift — so be sure to stay up to date and pick one that aligns with your values.

Be A Responsible Coffee Drinker

Dig deeper, beyond just the certification labels. Initiatives such as <a href="https://www.transparency.coffee/">The Pledge</a> aim to improve farmers’ bottom line by encouraging roasters to be transparent about the prices they pay. Many independent coffee shops also have close relationships with their growers and roasters, so don’t be shy to ask questions directly.

Know Your Coffee

Dairy production is second only to meat in terms of its climate impacts, so it’s worth considering the entire contents of your cup. Studies show that the greenhouse gas emissions associated with a standard latte are between two and four times as high as those from a standard espresso.If you can’t forego the milk, you can slash its climate impact by two-thirds by picking one of a variety of plant-based options.

Consider Your Milk

As much as 70 percent of your cup’s environmental impact is tied to the beans and how they’re cultivated, so it makes sense to focus most of your attention there. But small actions add up, so avoid non-recyclable coffee pods and bulky pre-made drinks that take an inordinate amount of fuel to ship.Finally, don’t underestimate the power of a simple reusable cup. When you take yours into a café, you’re doing more than saving a disposable cup from the landfill — you’re also signalling your values to companies that want your business.

Do Some Legwork

Every day, more than two billion cups of coffee are consumed worldwide -- wow! Unsurprisingly, that staggering consumption comes with significant environmental and human costs. Learn what they are and four ways to drink more sustainably.

Wonder about the impact of your daily cup of coffee on the planet? Here’s the bitter truth

As we quarantine with macaroni and cheese, meat and potatoes, and other high-calorie comfort foods to ride out the pandemic, let’s pause to give a moment’s thanks to Liza Minnelli.In 1970, the young actress was perhaps the first—and certainly the most glamorous—to coin the modern usage of the now-well-worn phrase, comfort food. “Comfort food is anything you just yum, yum, yum,” she told syndicated newspaper food columnist Johna Blinn, smacking her lips together. She was daydreaming of a hamburger with all the fixins.

Comfort Food

Before Minnelli, comfort food had been the bland fare of the young, the elderly, and the ill. In the decade after, the two words grew slowly into an inescapable food fad, and now, a half-century later, comfort food has become a trend that will never end.Potatoes were the 1970s original “comfort food,” when the phrase still appeared in quotation marks in newspaper lifestyles sections. Minnelli preferred hers baked with sour cream, pepper, and butter. Philadelphia Inquirer food writer Elaine Tait opted for boiled with bacon, slices of hard-boiled egg, and ripe tomato

Early Comfort Food Was Bland

Chicken soup also quickly earned the title, a soothing meal with an appeal that cut across demographic divides. But from there, tastes diverged.The key word in Minnelli’s definition, it turned out, hadn’t been “yum” but “you.” The comfort foods of the 1970s were intensely personal, something enjoyed at home and alone. People confessed to craving butter and sweet onions on rye, sardines straight from the can, brown sugar sandwiches, salted peanuts and milk, and soggy cornflakes.

What Your Like

In the pages of Bon Appétit, M.F.K Fisher rhapsodized about milk toast, a dish that “seems to soothe nerves and muscles and mind altogether.” She published the only recipe for comfort food anyone will ever need. You can debate the merits of buttered toast drowned in warm milk seasoned with salt, pepper, and paprika, but not the final step in its preparation.Before eating, she writes, “walk gently to wherever you have decided to feel right in your skin.”

Preparing Your Own Comfort Food

Giving these sometimes-unusual dishes the label comfort food was a bit of permission to admit to one’s indulgences—at least until the diet industry tried to claim the term. Their idea of comfort had always been a little bit different.In a 1966 book titled “The Thin Book by a Formerly Fat Psychiatrist,” Theodore Rubin listed tea as his top comforting food. Now the diet-conscious warned of the dangers of eating for emotional gratification, ensuring that our favourite dishes would henceforth be served with a side of guilt.

Whatever We Want To Indulge In

By the turn of the decade, “mood food” swung from savoury to sweet. The country sought sinful solace in ice cream, pudding, pie, and, of course, chocolate.The 1970s and early 1980s gave us plenty of foods we’ve all but forgotten—fondue, bread bowls, raspberry vinaigrette—and at first, comfort food followed the same trajectory: from popularity to commodification to backlash.

The Forgotten Comfort Food

Among the earliest cookbooks to spot the public’s yearning was The Best of Electric Crockery Cooking. When it was published in 1976, the book sold itself as a gourmet’s guide to the new-fangled Crock Pot. But, by 1978, it was advertising its step-by-step instructions for meatloaf and minestrone. Thousands of similar titles have been published in the decades since, offering “quick,” “modern,” “familiar,” “shareable,” “gluten-free,” “keto” and “vegan” comfort food recipes.

The Cookbooks

For years, countless diners and cafeterias had been serving the type of 1950s middle-class, Midwestern cuisine that was, by the mid-1980s, what people meant when they said “comfort food.” By the early 1980s, the country’s top chefs wanted a taste. The Los Angeles Times marvelled at the attention lavished on rice pudding by kitchens better known for their caviar.

The Diners

Meanwhile, the food writer Jane Stern despaired at the phone calls from high-end restaurants she and her husband, Michael, fielded after publishing their cookbook on the topic. These dishes didn’t belong in fancy dining rooms, especially not at twice the price. “The point is that food is more than food—it’s heart strings—it’s memory,” she said. In 1988, the decidedly upscale Food & Wine magazine declared comfort food to be “hot.”

The Mags

The dueling diet trends of the 1990s should have spelled the end for comfort food. The decade began with low-fat and then no-fat products crowding the supermarket shelves and ended with its mirror image: the low-carb dictates of Atkins. The 1993 debut of the Food Network, too, should have doomed the trend. Bobby Flay and Emeril Lagasse turned every home cook into a professional chef, experimenting with new ingredients and creating picture-perfect plates.

The New Diet Trends

Science has tried to explain this persistent draw. One <a href="https://www.jstor.org/stable/25756731?mag=a-brief-history-of-comfort-food">straightforward answer</a> offered by a team of food scientists writing in the Proceedings of the National Academy of Sciences credits comfort food’s appeal to its nutritional make up. Many dishes are high in fat or sugar, substances that the body can process into temporary stress relief. Psychologists have explored a more complicated connection between food and individual memory, theorizing that well-loved dishes can evoke the same feelings of security or contentment they did when the diner was younger.

The Food We Loved When We Were Young

The behavioural economist Stacy Wood, however, posited that we’ve all fallen victim to the “comfort food fallacy” in a <a href="https://www.jstor.org/stable/10.1086/644749?mag=a-brief-history-of-comfort-food">2010 article for the Journal of Consumer Research</a>. Her study found that, although consumers predict that they will reach for familiar flavours in times of transition, the opposite is actually true. Change begets change, the study concluded, and consumers tend to choose more novel options in moments of personal upheaval.

Comfort Food Fallacy

In the midst of the upheaval of 2020 that we are, collectively, craving comfort food—the term now so ingrained in our vocabulary that we apply it not just to soothing sustenance, but also to the unchallenging and often nostalgic music, movies, and other entertainments we’ve embraced during the quarantine.In the 1970s, comfort foods were idiosyncratic and solitary appetites, but over the years, as cookbooks and restaurants codified the menu, they became a communal experience.

The Food Of The Heart

Our newest culinary trend is also our oldest.

leadershipandmanagement

Leadership & Management

A Brief History of Comfort Food

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