Love Food Hate Waste: Save money and recycle with your brown bin!
Sure, you can dispose of leftover food in your brown bin, but the best way to recycle food… is to eat it!
For anything you don’t or can’t finish though, Cherwell District Council provide an indoor caddy for food waste only (no plastic packaging or bags here, thank you) just line it with compostable bags or newspaper and you’re good to go, then pop the contents in the brown bin when it’s full along with your garden waste.
But, half of the food we throw away can be eaten!
Keeping it out of the bin is good for our pockets and the planet combined, and all it takes is a bit of planning to make food go further.
In most cases £60 worth of food A MONTH is being wasted - either left uneaten or in some cases still in its packaging!
Learning to love your freezer, using a portion planner and picking up tips on how to save money in the supermarket and buying just what you’re likely to eat will result in little wins to save you money.


Sunday, May 4, 2008
Eau de Taco Bell.
This morning on the train, the man sitting next to me smelled exactly like a Taco Bell restaurant. It was like he had sorted out the logistics behind bottling the distinct smell of "beef," cheap hot sauce and old lettuce of arguably one of the most disgusting, but at the same time delicious, chain restaurants in the world.
I'm keeping my fingers crossed that someone breaks the code to bottling the scent of tater tots, hot dogs and Sonic hamburgers. Eau de Tater Tot will be my signature smell. That's right gentlemen, start your bidding now.


Kath has been cooking since the age of 10. Growing up in a family-owned restaurant, it was inevitable for her to create her own kitchen magic. She has traveled to many countries around the world, experiencing different cultures and tasting different flavors, and has recreated the dishes in her own kitchen. Now that she's married, she enjoys cooking for her husband and sharing her techniques with friends and family. Now, everyone can have a taste of her kitchen magic.
Kath is also a TV Host, trained theater performer, and a fashion enthusiast.
View all posts by kathcooksph


Pecoranera is the wine we would have never thought to produce, it cancelled some of our convictions about blending several grape varieties. Hence its name (“Black Sheep”)
A wine of great complexity with dominance of a grape “close relative” of Nebbiolo.
Production: about 15.000 bottles
Age of the vines: 30 years
Aging potential: 20 years and more
Serving temperature: 15 °
Food pairing: Grilled steak as the famous “Fiorentina”, game, roasts.


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Light and Crispy, sweet and tasty, every bite of Parliament Milk Rusk is packed with a delightful punch. It is the perfect accompaniment with your morning cuppa or a glass of milk. It has the richness of milk. Parliament Milk Rusk is manufactured using the choicest of ingredients and matches the high standards of hygiene and quality mandated by international agencies. The end product, therefore, is light, crispy, healthy and boasts of a divine flavo`ur that’s absolutely unique.
The perfect snack for health conscious people. Parliament light and crispy Suji Rusk has the right amount of sweetness, flavour and crunch to make every bite a sheer joy. Made from high quality suji flour and a dash of cardamom, every Suji Rusk is baked to perfection and packed at our state-of-the-art facilities to ensure that the highest quality reaches our customers. It tastes divine when you have it with tea, coffee or milk and can also eaten with a spread of butter, cheese or cream. So get your fill of Parliament Suji Rusk.
Parliament butter delight cookies are superbly delicious and are made with rich and high quality butter. The cookie dough is kneaded with the finest ingredients to ensure that you enjoy great taste in every bite. The richness and goodness of butter clubbed with other ingredients make them melt in the mouth.
Mixing the crunchiness of cookies and the goodness of cashews , Parliament Cashew crunch cookies will create a delicious blast in your mouth. Share love and joy with cashew crunch cookies.
The best combination ever! Parliament Pista Almond cookies definitely has the best combination of ingredients. The richness of almonds and pista makes these cookies flavourful and builds a sweet aroma in them.
Parliament Marie biscuits are 100% vegetarian light biscuits made with wheat and holds great taste. Enjoyed best at tea time by all age groups. It's deliciously crispy in every bite.
Parliament Milk Delight Biscuits are tasty and healthy as they are made from the goodness of milk. It has high vitamin and calcium content. It is perfect for your child's cookies craving. Team Parliament milk delight biscuits with milk and feed them for tea time.


Andrea Bemis, the blogger, farmer, cook, and photographer behind the blog Dishing Up the Dirt, released her first cookbook, also called, “Dishing Up the Dirt,” last month. But her love affair with food has been going on for many years.
I sat down with her to get the scoop.
Jessica Cassity: Your life is all about food these days. How did that start?
Andrea Bemis: “I hadn’t been much of a cook before moving to Hutchins Farm, which my in-laws run in Massachusetts. But spending my whole day focusing on growing food gave me license to explore in the kitchen. We were cultivating a ton of vegetables I’d never cooked before so there were some kitchen disasters at first, and I’d be lying if I said those never happen anymore. Still, just like with farming, over time I got a little better and and more comfortable. Taylor–my husband– actually started to look forward to the nights I made meals, and I was energized in the kitchen, even if I was beat after a long day of work.
JC: Why did you decide to start the Dishing Up the Dirt blog?
AB: I wanted to share my stories–and my meals–with my family back in Oregon, so I started the blog. Fast forward seven or so years… My new book is another glimpse into the life I share with my husband on our very own 6 acre farm in rural Oregon. Both share stories about love, community, farming, and most importantly, the recipes and food that we grow, eat and share around the table with family and friends.
JC: How do you come up with your recipes?
AB: Farming is not only physically demanding but it’s also monotonous. There could be 8 hours spent in the greenhouse seeding or 5 hours spent weeding beets. My mind naturally goes to food since we’re growing it. When I’m in the field I automatically start to think about what I can make with whatever it is I’m focusing on and that gives me lots of time to come up with food creations. Clearly, food is never far from my mind.
JC: How do you make the time to test out those recipes you dream up?
AB: Taylor and I have a good system worked out. The days can be 16 hours long because it’s just the two of us. I’ll often come in early to cook dinner and then we go back out and finish the evening chores. Even without the blog or book, the recipes have become really important to us. We want to keep our CSA customers inspired in the kitchen. Sometimes there will be beets in the box for multiple weeks which means they’re going to want new recipes.
JC: What’s your food philosophy?
AB: I cook very healthy food but that’s because it’s farm to table. Fresh food is nourishing because it’s from the earth. The meals I make are grown with love. Knowing my local community and knowing where our food comes from–the things we don’t produce ourself, like meat–makes mealtime a real celebration of food.
JC: What would you say to someone who wants to get into cooking, but hasn’t?
AB: I want people to enjoy the whole act of cooking. A lot of people are busy and to them, cooking is such a chore and such an afterthought. I want people to enjoy the whole process, to have a pleasant relationship with the meal they’re creating.
The more you do it, as with anything, the easier it becomes. If you do it enough, eventually you’ll learn to love the process.


Immune boosting solutions
It’s no secret that you are what you eat. Research over the years has shown that a well-balanced diet filled with nutritious foods and supplementation is your strongest defence against chronic and dangerous conditions such as heart disease, obesity and diabetes.
But did you know the foods and supplements you eat can also help you fight illnesses such as the flu? There are certain foods that are known immune system boosters. That means they help your body fight disease.
Let’s take a closer look at your immune system and which foods affect your body’s ability to respond to threats.
What is the immune system?
The immune system is how your body defends itself from threats from the outside world. This complex system of cells, tissues and organs identifies when something has entered your body such as the flu virus. It then triggers an automatic, coordinated response to help you heal, using what is known as your white blood cells.
When your immune system is strong, your body is better prepared to fight off sickness. When your immune system is weaker, you are more likely to get sick.
Given its important role in your health, we need to do what we can to keep the immune system strong.
Keep the immune system strong
While having a healthy immune system is a plus during the season of colds and flu, consider these tips for keeping your immune system strong throughout the year:
- Focus on a balanced eating plan and supplement where needed.
Don’t skip meals, so your body stays well-fuelled. Aim to eat vegetables and fruits daily to provide those immune-boosting vitamins, minerals and antioxidants. Getting these nutrients from foods versus vitamin or mineral supplements is always best. There are great herbal remedies that can support your recovery or protection. And don’t forget fluids. Remember to drink adequate fluids throughout the day. Plain water is great but herbal tonics, herbal teas and greens are fantastic too.
- Crack down on spreading germs.
Good hygiene and hand-washing help prevent the spread of germs. Remember to wash produce before eating or using it in recipes. Clean glasses, forks, spoons and other utensils to reduce the spread and growth of bacteria.
- Increase sleep, reduce stress.
Getting adequate sleep and managing stress can be just as important as healthy eating to prevent the flu. Research demonstrates that lack of sleep and increased stress contribute to illness and overall poor health.
Healthy ways to cope with stress include getting out in nature, meditating, listening to music or journaling. Physical activity is another strategy to manage stress and may reduce the risk of some chronic diseases that can weaken your immune system.
Immune boosting nutrients
These nutrients play a role in immune health:
Beta carotene Beta carotene is found in plant foods, such as sweet potatoes, spinach, carrots, mangoes, broccoli and tomatoes.
Vitamin C Vitamin C rich foods include citrus fruits, berries, melons, tomatoes, bell peppers and broccoli.
Vitamin D Vitamin D is found in fatty fish and eggs. Milk and 100% juices fortified with vitamin D also are good sources.
Zinc Zinc tends to be better absorbed from foods such as beef and seafood, but it’s also found in plant-based sources, including wheat germ, beans, nuts and tofu.
Probiotics Probiotics are good bacteria that promote health. You’ll find them in cultured dairy products, such as yogurt, and in fermented foods, such as kefir and kimchi.
Protein Protein comes from animal and plant sources, including milk, yogurt, eggs, beef, chicken, seafood, nuts, seeds, beans and lentils.


Open to the Public
Monday: 9:00-11:00 a.m.
Tuesday: 1:00-3:00 p.m. and 6:30-8:00 p.m.
Wednesday: 9:00-11:00 a.m.
Thursday: 1:00-3:00 p.m.
25-Year Highlights of Bethesda Community Food Pantry
1983: FOOD PANTRY BEGINNINGS
The Bethesda Community Food Pantry has humble beginnings. As we have said, it all began with a bag of groceries. Back in 1983, Pastors Les Gyllstrom and Charles Berdahl gave some food from the church kitchen to a young mother who needed it to feed her three small children. She was grateful and a need was met. To prepare for such emergencies, the pastors decided to invite Bethesda’s parishioners to bring food items for the Thanksgiving worship service. Bethesda responded, and this was the beginning of the Bethesda Community Food Pantry.
1990: FOOD PANTRY GETS ITS OWN SPACE
The need grew and a small food supply was maintained in the church. As time went on, the need for food continued to grow. When the church added a new kitchen in 1990, a section of the old kitchen was converted for use for the food pantry. The west end of Centennial Hall now houses the food pantry, with frozen and refrigerator space, shelves for all kinds of products, and a waiting area for our guests, people who come to the food pantry to get through tough times in their lives.
1993: RESPONDING TO COMMUNITY-WIDE NEEDS
Bethesda again had an opportunity to respond to an emergency and meet community-wide needs during the Flood of 1993. The Bethesda Food Pantry became the hub for much of the food distribution in the Ames community when the Human Services Building on South Duff was flooded. This building housed all supplies for another emergency food program, Mid-Iowa Community Action. The Bethesda Food Pantry assisted MICA and their clients. An overflow of donations and food, cleaning supplies, diapers, and baby food came from Ames and around the country. The Food Pantry became a large operation, open every day, run almost entirely by volunteers from Bethesda with assistance from people from other church and community organizations. By the fall of 1993, the Bethesda Food Pantry was again operating on its own. But Bethesda had become known community-wide as the church that helps people in need. Referrals came from social service agencies, and word-of-mouth brought others.
1998: STATEWIDE RECOGNITION
It was a big day on July 23, 1998, when Governor Terry Branstad recognized five people who had worked with the Bethesda Food Pantry. Dick and Darlene Hade, Clarence Jones, and Pearl and John Sauke were honored with outstanding volunteer service awards from the governor. Later that year, the Bethesda Food Pantry also was the beneficiary when Barilla opened its $125 million pasta plant in Ames. The Italian company donated its first 280,000 lb. of pasta (about 18-20 semi-truckloads) to United Way, some of which made its way to food pantries in 32 communities.
Bethesda Community Food Pantry continued to be recognized in the community and to be supported by many individuals and organizations. Many groups regularly give to the food pantry, both financial contributions and donations of food. Ames letter carriers participate in an annual food drive each May, and some of those donations come to Bethesda. The same is true of Boy Scout troops, Iowa State University student organizations, neighborhood groups, businesses, and hundreds of individuals. Within the past year, the Bethesda Community Food Pantry has received donations from 20 Ames area businesses, 20 different congregations, 19 civic groups, 9 ISU employee-student groups, 4 non-ISU public agencies, and 7 schools and youth programs. In 2009, contributions totaled $56,422, and that did not include food items. Bethesda Lutheran Church provides the facility and utilities, but no budget for the food pantry. That’s where voluntary contributions–in food, money, and volunteers–comes in.
2000: EXPANDING HOURS
This year marked the addition of one evening a week that the food pantry would be open. Today the food pantry is open five times a week–Monday and Wednesday mornings, Tuesday and Thursday afternoons, and Tuesday evenings from 6:30 to 8 p.m. each week. This effort requires at least 100 volunteers. The food pantry in 2000 served about 200 families each month (about 600 people) and distributed 3,400 sacks of groceries. This also was the year that the food pantry began offering vouchers to guests so that people could buy dairy products at local grocery stores. Welfare reform and local situations continued to increase the need for emergency food. The number of people served by the food pantry increased by 24 percent from 2001 to 2002. A 2002 survey of food pantry recipients showed some of the reasons for the large jump: 27 percent said they were unemployed; 40 percent said they worked low-wage jobs; and 14 percent said they were retired and lived on a small income. They noted related problems: high cost of rent and utilities, the struggle to find full-time jobs, and the low pay of many jobs.
2006: SHOPPING FOR FOOD
In March of this year, the food pantry began weighing food, allowing guests to select what they wanted from stocked shelves. Families could receive a specified amount, based on the number and age of family members. The process took longer, and required more volunteers, but was an important step to providing food that people really wanted and needed. It also allowed the food pantry to obtain more food from the Food Bank of Iowa in Des Moines and result in less waste. (Personal items that are available from time to time, such as shampoo and paper products, are not weighed.)
A fall 2006 survey of 385 households that used the food pantry revealed even more about the need for this community service. One-third of food recipients had health problems that required regular medication, one-third had a disability that limited their employment, one-third had no job for several months, one-third had children between the ages of 7 and 13, and 10 percent had gone to bed hungry during the previous month because food was not available.
For several years, the food pantry has subscribed to a Community Supported Agriculture, or CSA, and one share of fresh produce is offered each week to guests who use the food pantry. Today, fresh produce can be purchased at local grocery stores using the voucher available for each family. A variety of produce also is available from several sources:
· From Food at First, which collects produce from Walmart and Sam’s Club on a regular basis
· From Plant-a-Row-for-the-Hungry, an organization that collects excess fruits and vegetables from farmers market vendors and home gardeners
· From the Beloit Learning Garden, a youth garden for Beloit youth residents (an effort that is an outgrowth of the Bethesda Community Food Pantry)
· From Service Patch community garden in Ames and ISU food services
Here’s what we know about our guests:
· 60 percent have children
· 60 percent are from Ames
· 26 percent are living alone
· 52 percent have 1 to 3 people in their household (with 47 percent of those from even larger households of 4 or more people).
· Although they can come once a month, for many people it is their first visit to the food pantry and they may not come back for a year.
Here’s how much food we distribute:
· During June 2010, the Bethesda Community Food Pantry gave away 12,872 pounds of food. That’s more than 6 tons of food.
· And that’s only what we weigh. Each household is able to select up to 2 pounds of other food, bread and other bakery products, and fresh produce. Plus household and personal items are not weighed).
· During that same month, we served 463 households (about 1,855 people).


Processed food stuff is any food item that has been canned, cooked, frozen, pasteurized, or packaged.
You can delight in many processed food items, like canned veggies, frozen fruits, and pasteurized dairy merchandise, as component of a wholesome eating plan. Having said that, some really processed merchandise are loaded with salt, sugar, additives, and preservatives, which can harm your overall health.
Cutting down your ingestion of these hugely processed meals is 1 of the most efficient means to enhance your wellbeing and greatly enhance the top quality of your diet regime.
In truth, when people today request me for nutritional suggestions, cutting down on processed meals is one of the to start with factors I recommend.
Listed here are 10 simple, sustainable, and real looking tactics to help you consume less processed food items.
If you’re operating brief on time, grabbing a packaged snack on your way out the door might be tempting.
On the other hand, holding your kitchen area stocked with loads of transportable, healthy snacks can make it much simpler to make healthy decisions on the go.
Some of my favored nutritious treats include fresh fruit, combined nuts, edamame, and veggies with hummus.
If you have more time, you can also prep some very simple snacks in progress. Tough-boiled eggs, turkey roll-ups, handmade kale chips, and right away oats are a few excellent treats that you can whip up promptly and retain on hand for later.
One of the most basic means to lower your consumption of processed meals is to start trading them for much healthier complete food items.
In particular, you can swap refined grains like white pasta, rice, bread, and tortillas for full grain options, these types of as brown rice and total grain pasta, bread, and tortillas.
Not only are entire grains increased in vital vitamins like fiber, but they’ve also been proven to secure towards circumstances like heart disease, diabetes, and specified varieties of most cancers (
If you are feeling adventurous, give your preferred processed foods a healthful twist by recreating them in your kitchen area. This presents you comprehensive control of what you are placing on your plate while permitting you experiment with appealing new elements.
For instance, you can make veggie chips by tossing potato, zucchini, turnip, or carrot slices with a little bit of olive oil and salt, then baking them right until they are crispy.
Other balanced alternatives to processed foods that you can whip up at residence incorporate chia pudding, air-popped popcorn, granola bars, and fruit leather-based.
Individually, I appreciate attempting to recreate foods from my favored dining establishments at dwelling rather of purchasing takeout. In addition to preserving money, this will make it less complicated to try to eat more whole foodstuff by loading up on ingredients like fruits, veggies, nuts, seeds, and legumes.
Sugary beverages like soda, sweet tea, fruit juice, and athletics drinks are high in sugar and energy but very low in essential nutrients.
Progressively investing these beverages for h2o all through the working day is a excellent way to reduce again on your consumption of processed foods and strengthen your general diet program quality.
Glowing or flavored water are two good choices if plain h2o isn’t your favorite beverage. Alternatively, you can test infusing water with fresh fruit or herbs for an extra burst of taste.
Making ready meals in big batches once or 2 times every week makes certain that you have lots of nutritious meals ready in your fridge even when you’re much too hectic to cook.
It can also make it considerably significantly less tempting to strike the travel-by way of on your way home or change to frozen comfort meals when you are pressed for time.
To get started off, decide a several recipes to make each individual week and established apart a certain time to get ready your foods.
I also favor obtaining a handful of recipes that share very similar components so that I can rotate via quite a few meals through the week to stay clear of repetition.
When you are preparing foods at property, incorporate at the very least 1 serving of veggies to maximize your intake of healthier, unprocessed food items.
This can be as quick as adding spinach to your scrambled eggs, sautéing broccoli for a simple aspect dish, or tossing carrots or cauliflower into soups or casseroles.
It’s considerably simpler to limit your ingestion of processed foods when you really do not have any on hand.
Future time you go to the grocery store, fill your cart up with healthier, minimally processed elements like fruits, veggies, whole grains, and legumes.
You can also test sticking to the perimeter of the shop and steering clear of the middle aisles, which is in which processed treats and junk foodstuff are normally identified.
Be absolutely sure to read labels on your beloved food stuff solutions when you’re procuring. When attainable, steer apparent of meals with plenty of sodium, trans excess fat, or added sugar.
There are countless nutritious swaps for quite a few processed goods. In this article are a couple of of my favorites:
- Trade your sugary breakfast cereal for a bowl of oatmeal with contemporary fruit.
- Pop your very own popcorn on the stove in place of microwave popcorn.
- Whip up a home made vinaigrette with olive oil and vinegar to drizzle over salads in area of processed dressings.
- Make path blend working with nuts, seeds, and dried fruit for a nutritious substitute to shop-purchased versions.
- Best your salads with nuts or seeds as an alternative of croutons.
Processed meats like bacon, sausage, lunch meat, and sizzling dogs are related with several downsides and even classified as carcinogenic by the International Agency for Investigate on Most cancers (4).
You are going to be glad to hear that there are a lot of straightforward ways to reduce back on processed meat.
For starters, you can simply just swap these meals for fewer processed versions of meat, this sort of as fresh chicken, salmon, or turkey. You can also switch packaged lunch meats with other sandwich fillings, together with tuna salad, rooster breast, or tricky-boiled eggs.
Alternatively, you can try to eat extra plant-based proteins, these as beans, lentils, tofu, or tempeh.
There’s no require to completely reduce processed food items from your food plan all at the moment.
In fact, making adjustments slowly is usually much more productive and sustainable in the lengthy operate. Some analysis indicates that slight life-style adjustments support form extended-long lasting practices and make steps that are in the beginning tough a great deal less complicated around time (
Every week, try out experimenting with a person or two of the strategies detailed over, then slowly implement more.
Preserve in head that you can even now enjoy dining out or consuming processed foodstuff in moderation as element of a healthier, well balanced food plan.
Processed meals are any foods that has been cooked, canned, frozen, or packaged.
Though you can try to eat a lot of processed foods as aspect of a healthy food plan, you need to limit those that are significant in sodium, sugar, additives, and preservatives.
Attempt a number of of the strategies outlined in this short article to find what works for you, and bear in mind to make variations bit by bit for the greatest results.


Given all the chemical additives which have appeared in our food over the last several decades, it’s no wonder that so many people have been trying to eat natural foods as often as possible. And unprocessed foods are unarguably healthier overall.
If one of your New Year’s resolutions includes improving your overall health, one of the best ways you can achieve that is through a healthy diet. But what exactly does “a healthy diet” mean? Too many people think “eating healthy” means dining solely on rabbit food: carrots, lettuce, and a serving of water on the side. This doesn’t have to be the case. Your concierge primary care doctors at MD 2.0 Jupiter in Jupiter, Florida, prefer to call it “sensible eating,” and the payoffs can be enormous.
Take, for example, the DASH diet, which has been making people healthier for 20 years. Dietary Approaches to Stop Hypertension—the DASH diet—is recommended by the American Heart Association (AHA) and the National Heart, Lung, and Blood Institute (NHLBI) because of its proven effect on lowering blood pressure in both hypertensive and pre-hypertensive patients.
In addition to improving cardiovascular health, the diet has been shown to help prevent cancer, reduce the incidence of diabetes, and improve kidney health. Finally, and not incidentally, one of the “side effects” of the diet is effective short-term and long-term weight loss. For its general effect on health, U.S. News and World Report has ranked the DASH diet the best diet for seven years in a row.
So what are the features of the DASH diet? Rather than strict rules, it provides more in the way of guidelines. These include: eating more fruits and vegetables, beans and nuts, fish, poultry, whole grains, and low-fat or nonfat dairy, and less full-fat dairy products, fatty meats, sugar-sweetened drinks, and sweets. Consumption of less salt (sodium) is also encouraged, but not required. However, many of the recommended foods on the plan are naturally low in sodium, so a good deal of salt reduction occurs incidentally.
The impetus for the research came when medical science was focused solely on the effect of salt on high blood pressure. Researchers who designed the DASH diet wanted to look at the way a diet high in nutrients, not just low in sodium, would impact hypertension. The results were gratifying.
The DASH diet is rich in fiber, calcium, potassium, and magnesium, nutrients which improve the body’s electrolyte balance, thus relaxing blood vessels as well as promoting excretion of excess fluid, both of which result in lower blood pressure. It emphasizes variety, portion size, and natural foods. And by including a good balance of lean protein, it helps satisfy hunger and maintain energy.
The diet was originally developed in the 1990s as part of a research study designed to see whether blood pressure could be reduced through a dietary approach. The results were remarkable. Subjects were able to reduce their blood pressure significantly in just two weeks, and the less salt that was consumed the lower the blood pressure achievement.
Later studies found that the DASH diet also served to lower total LDL and cholesterol, and reduced the risk of coronary heart disease and stroke, even years later.
So, if you’re looking for a diet that will improve your overall health as well as your waistline, you can’t go wrong with the DASH approach. There are myriad books available that provide the specifics, and sample menu plans can easily be found on the Internet. And of course, if you have specific questions about incorporating the DASH approach to healthier living, we can help you tailor the plan’s guidelines to meet your calorie requirements based on your weight, height, gender, age, and activity level.
Given the ubiquitous use of cellphones, it’s not surprising that your concierge primary care doctors in Jupiter, at MD 2.0, should hear frequent questions about the dangers associated with them. These questions naturally increase following such news reports as this week’s warning by the California Department of Public Health (CDPH) regarding cellphone safety.
This time of year, the halls, the malls, and many American kitchens are thick with the scent of cinnamon. The flavor and aroma trigger warm memories of childhood, recalling cinnamon in spiced teas and ciders, sprinkled over sugar cookies, or dusted atop a glass of eggnog.
Non-pet owners will never understand, but for the sake of their own health, maybe they should try.
A new Swedish study confirms numerous other studies that have demonstrated the health benefits of owning a pet. The study, published this month in the journal Scientific Reports, tracked more than 3.4 million middle-aged and older adults in Sweden for 12 years.


Nutrition is the study of nutrients in food, how the body uses them, and the relationship between diet, health, and disease
Nutrition is about eating a healthy and balanced diet. Food and drink provide the energy and nutrients you need to be healthy. Understanding these nutrition terms may make it easier for you to make better food choices.
Founder & CEO - Itronix Solutions.Python Data Science Machine Learning Artificial Intelligence Internet of Things Embedded Systems Linux System Programming Device Drivers Bootloaders Kernel Programming CCNA CCNP Digital Marketing PLC Automation


The electric meat grinder is a machine that is driven b […]
The electric meat grinder is a machine that is driven by a motor and uses a screw to push the meat into the sieve, and uses the rotation of the blade to cut the meat into small pieces. Users can choose screens with different apertures according to their taste.
1. The appearance is fashionable, and the plastic shell is sleek and bright.
Electric meat grinder
Electric meat grinder (4 photos)
2. The machine runs smoothly and the meat is output smoothly.
3. The sieve and blades are made of stainless steel, and food-grade lubricating and anti-rust oil is used.
4. The working part is easy to disassemble and assemble and easy to clean.
5. The product has a formal 3C certification mark and the full name of the manufacturer
Why does the knife of the beef and mutton slicer sometimes stop turning
When some people use the beef and mutton slicer, the knife for cutting beef and mutton often does not rotate, and other feeding devices are still normal and able to operate. Facing such a situation, what effective measures should we take?
First of all, the reason why the beef and mutton slicer has such problems is largely due to its own quality problems. At this time, we should contact the corresponding manufacturer of the product in time, and let their professional and technical personnel come to repair and test.
After the relevant technicians of the beef and mutton slicer have inspected, they will carry out targeted maintenance on the machine based on their professional maintenance knowledge. The reason for this failure is mostly because the circular knife switch device of the slicer is broken. At this time, you should consider changing to a new operation. If it is found after inspection that there are too many pieces of meat on the knife plate, the operator should clean it up in time.
Of course, when we buy beef and mutton slicers, it is more appropriate to choose those big-brand machines.


Check out The Ways of Preparing Texas Smoked Brisket
The art of smoking meat is among the ancient techniques of food preparation used by human beings. The chances are that chroniclers think that human beings knew how to smoke food after learning how to cook with fire. Nevertheless, cold smoker vs hot smoker over the years we have advanced on the art. Nowadays, thanks to spices, new techniques, and high-quality meat, the taste of the meat is far much better than what the people in the past had. Among the latest dishes that have emerged from this convention is smoked brisket. If you have been going to your local barbecue shop to get your smoked brisket, then it’s about time you learn how to smoke your brisket at your house. Continue reading to find out how you can learn how to prepare the cold smoker vs hot smoker Texas smoked brisket.
How to smoke a brisket. Smoking brisket is a long and engaging procedure; however, most people can tell you that the outcomes are worth taking the effort. If you want to get the perfect hot smoked Texas-style brisket, here are the steps to follow.
Collect your supplies. You cannot use the normal cooking equipment to cold smoker vs hot smoker smoke a brisket. A smoker and a thermometer essential for you to have the accurate temperature. What’s more, you need to buy a bigger chopping board since you will be handling a large piece of meat. Brisket takes a lot of time and energy to prepare therefore ensure that you use a bigger piece to have enough for people to enjoy. Ensure that you have cold smoker vs hot smoker a sharp knife to allow you to cut your brisket when it’s ready.
Purchase a great brisket. The quality of your meat results will be attributed to the quality of your meat. Even though you can make smoked brisket from home a sub-par piece of meat, it will not taste good. In this straightforward method of cooking, quality matters. Ensure that you use a meat cut that has a higher fat content with so much marbling. It will give you a juicy and tender brisket.
Trim the brisket. Not all individuals trim before smoking. On the other hand, others think that to achieve the best results you have cold smoker vs hot smoker to trim. For you to get rid of the unwanted parts in your brisket, use a sharp knife to do that. It will help you to remove all the uneven pieces of meat which can burn as you are cooking. What’s more, you will do away with the pieces of excess fat in this procedure. Your brisket must have an equal shape for it to cook evenly.
Season your meat. There are several ways that you can use cold smoker vs hot smoker to season a brisket. Nevertheless, the traditional Texas way requires you to use salt and pepper only. It allows the flavor of cold smoker vs hot smoker the meat and smoke to come out.


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USA – Vermont governor signs first in US GMO-labeling law to go into effect; Monsanto, DuPont, Kraft Foods expected to sue..
Vermont will become the first state to enact a law requiring labels on foods with genetically modified ingredients after the governor signed the bill into law on Thursday afternoon. The … Continue reading
LONDON — Denmark’s Noma restaurant has reclaimed the title of world’s best restaurant, becoming a four-time winner having lost the title last year to Spain’s El Celler de Can Roca. … Continue reading
Researchers at UCLA’s Jonsson Comprehensive Cancer Center (JCCC) have published the first study on adherence to critical World Cancer Research Fund (WCRF) lifestyle recommendations and aggressive prostate cancer that shows … Continue reading
The raw foods movement has been going on for quite awhile. Many raw food advocates believe that food is best eaten in its natural unprepared state, with all the enzymes … Continue reading
Food watchdogs have ordered all Chinese-produced honey to be withdrawn from sale after trials found that much of it is contaminated by antibiotics. Forty per cent of the honey sold … Continue reading
photo credit – seattleorganicrestaurants.com Everyone deserves to know what exactly makes up the food they’re eating. This includes the presence of additives, GMO ingredients, and drugs fed to livestock … Continue reading


What makes Vermont honey special?
Well, of course, our bees. But there’s more.
There are also people like your friends and neighbors across the state, from every walk of life, who have a passion for producing a healthy, delicious, local product — working in partnership with our bees to create Vermont honey.
For more information, including where to buy Vermont honey,
scroll down or click here:
About Vermont Honey
Honey varies in flavor and color. This depends on where the bees live and the plants they visit. Each geographic region has a unique combination of nectar-giving plants. The nectar flow is also weather dependent as some plants will flourish over others from season to season.
In Vermont, these variables of honey creation add up an absolute delight. Our state has a diverse plant profile, exceptional soil, and weather conditions which produce honey that has been voted “Best Tasting Honey in the World”.
No wonder Vermont beekeepers are used to hearing, “yours is the best honey I’ve ever had!”
We want to share this precious gift with you, so we have created a space to help you find and try it for yourself.


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Of all egg pasta, tagliolini are the narrowest, with a width of around 2-3 mm. They are flat and the same length as spaghetti. They are made with durum wheat semolina and 100% Italian fresh eggs.
250 g (from 4 people)
Country of production and milling of wheat
Shelf life at room temperature
<12.5% at origin
Nutritional values for 100 g
1617 kJ/382 Kcal
Of which saturated fatty acids
Of which sugars
Durum wheat semolina, fresh eggs 33,4%.
It may contain traces of soy and mustard.


TRADITIONAL CHRISTMAS CAKE : A traditional brandy rich fruitcake, full of cherries, currants, cranberries, fresh apples and oranges.
400g - $18 | 1kg - $55
CHRISTMAS MINCE PIES : Fresh crumbly pastry filled with moist luxurious spicy fruit mince.
$14 for a pack of 6 | $2.50 each
MELTING MOMENTS : Our new best seller! Crumbly, melt in your mouth, butter cookies filled with vanilla buttercream. $12 for pack of 6
GINGERBREAD MAN BISCUIT : A sweet gingerbread festive biscuit, hand decorated with royal icing. Kids favourite. $9 for pack of 6
VIENNESE SHORTBREAD BISCUIT : A light buttery biscuit dipped in rich dark chocolate. $12 for pack of 8
CHRISTMAS FLORENTINES : Our take on the classic Italian treat. Loaded with flaked almonds and cranberries, then coated with a glossy 70% chocolate base. $14 for pack of 6
ROCKY ROAD : A decadent version of everyone’s favourite treat. Packed with marshmallows, hazelnuts, freeze dried raspberries, buckwheat and pistachios this Rocky Road will not disappoint. $15 each
BISCOTTI : Traditional Italian almond biscuit paired with cranberries and a hint of orange. Perfect for an after desert treat or an accompaniment to a festive cheeseboard. $10 each
CHRISTMAS CUPCAKES :
Fluffy chocolate and vanilla cakes topped with vanilla buttercream frosting and decorated with festive sprinkles. $3.75 each min order 10. Also available in mini size - $2.50 each.
CHRISTMAS RED VELVET CUPCAKES : Our best seller! Deep red vanilla cake with a light taste of chocolate topped with a fluffy cream cheese frosting.
THE LITTLE BAKERY CUPCAKE GIFT BOXES : Our signature Christmas gift boxes are the perfect gift for colleagues, teachers, friends and family. All gift boxes are tied with festive ribbon and a gift tag.
Six cupcakes $24| Twelve cupcakes $48
MINI CUPCAKE DELIGHTS :Baked in our best selling flavours; chocolate, vanilla, coconut and red velvet, these little gems will be a welcome addition to any Christmas party. Also available in gift boxes. $2.50 each
CORPORATE GIFTING :Indulge your clients, colleagues or staff with treats from The Little Bakery. We are able to box any combination of our cakes or biscuits as a corporate gift. Just give us a call to discuss.


One of the things I said I was going to do when I restarted my blog was transfer out some recipes and update some others. It’s kind of nice to go back and see some of the work you’ve done and how far you’ve come. I did this recipe redo before I flipped blogs, but I still think it’s worth sharing.
There are a handful of factors that went into my first set.
- No natural light
- Cookies didn’t rise/hold together as well
- Wasn’t playing my angle game right
- I’m an amateur, so that. I’ve since gotten a macro lens that has the ability to change my depth of field, so that made everything a lot dreamier.
The second set I’d like to dedicate to my house. My house, which my husband and I bought August ’14, has the best natural light anyone could ask for. And a kitchen I could/do live in. So, I’d like to say this was a lucky day in my book.
Recipe Redo Time!
Renamed and Adapted from “Erin’s Go-To Cookies” via the book The Happy Baker
Check out the video I made to help you make these!
Now for the recipe 😉
What You’ll Need
- 1 cup sugar
- 1 cup brown sugar
- 1 cup (2 sticks) unsalted butter
- 1 cup peanut butter
- 2 tsp. vanilla extract
- 2 egg
- 1 ½ cup all-purpose flour
- 1 ½ cup quick cooking oats
- 2 tsp baking soda
- 1 tsp salt
- 1 cup chocolate chips
- ¼ cup toffee bits
- ½ to ¾ cup coconut ~1 cup of pretzels
- Preheat the oven to 375° F
- In a large bowl, combine the sugars and butter.
- Add the PB, Vanilla and Eggs
- In another bowl, mix the flour, oats, baking soda and salt
- Gradually add the flour mixture to the sugar mixture
- Pour in the pretzels and crush them up so there are no whole pretzels in the batter.
- Add in the chocolate chips and toffee, mix together
- Bake in the oven for 10-12 minutes, let cool and enjoy 🙂
I’m calling these Smorgasbord cookies because I feel like they have everything fantastic in them. This makes a good amount of cookies too (I doubled the recipe that was in the book – what can I say, I like to share).


Milkfat 0% • Protein 5g • Calories 260 • Calcium 15% DV
Our vanilla ice cream contains stripped, fresh vanilla beans, 100% pure Madagascar bourbon vanilla extract, and vanilla bean specks. It’s very vanilla and very, very good. Allergens: Milk, Egg.
Milk, cream, sugar, nonfat milk, egg yolks, vanilla extract, vanilla bean specs, vanilla beans, guar gum, locust bean gum, dextrose and carrageenan.
No items found.


Emergency Macros! What To Eat When You’re Low On One Macro. â€” CrossFit Metropolis Line
Learn to get the every day really helpful quantity of protein from a variety of sources. Greek yogurt gives 8 grams of protein per cup, however be cautious of the flavored variety which can pack additional calories from sugar. Tilapia is just not only simply excessive in protein but also comprise omega-three fatty acids as nicely, identical to other widespread fishes as nicely. Any quantity of protein that you just eat all through the day will nonetheless contribute to your day by day intake, which is the first aim you ought to be aiming for.
Proteins are made up of amino acids. Even if you’re not a vegetarian strive having a meal centred on plant sources of protein no less than as soon as every week. Proteins are composed of amino acids. In this case, people who are trying to remain off carbs will eat beef jerky as an alternative and nonetheless drop some weight. In addition, one serving of 234 grams offers 16% of your recommended day by day fiber intake ( sixty two ).
Consuming the variety of energy your physique wants might help you maintain your weight. Completely different food sources comprise different teams of proteins, that are made up of various arrangements and quantities of amino acids. One of the key roles of high-protein meals is helping the body synthesize glutathione , typically called the master antioxidant.â€ Glutathione is saved inside our own cells and helps us detox and cut back carcinogens that age us.
Listed here are 37 stunning sources that make nice additions to a nutritious diet. Protein content material: 2 grams per 100 grams. Which means eggs contain all 9 of the important amino acids that we have to get from our food. Not solely does it provide almost 50 % of your really useful day by day value of protein, nevertheless it’s also a rich supply of nutritional vitamins A and E and powerful antioxidants.
An incredible source of vitamins Okay and C, so eat up your broccoli as it’ll additionally assist with weight reduction. The recommendation for protein foods within the Healthy U.S.-Style Eating Pattern at the 2,000-calorie stage is 5Â½ ounce-equivalents of protein meals per day. It is actually as straightforward as consuming one serving of meat, poultry or fish, and then getting enough energy from complete foods to fill out the rest of your day.
With the intention to get a plant-based mostly complete protein with all of the essential amino acids, search for a powder that combines these two protein sources. Researchers discovered that the themes who consumed the prebiotic fiber had larger ranges of ghrelinâ€”the starvation-suppressing hormoneâ€”and decrease levels of blood sugar. The importance of eating sufficient protein can’t be overstated.
For instance, black beans, navy beans, chickpeas, lentils and kidney beans all have seven to nine grams of protein per half cup serving. Nut butters, together with peanut butter, comprise numerous calories, but a portion-managed serving can add unsaturated fat and a dose of protein to a person’s diet. In keeping with Harvard Well being Publishing , the recommended daily allowance for protein is zero.8 grams (g) per kilogram of body weight.
People with cirrhosis are inspired to keep away from diets that emphasize lots of animal protein. The seeds pack a brilliant-satisfying combo of about 6 grams fiber, 7 grams protein per 1.5-ounce snack pack, which makes them a satisfying, nutritionally dense addition to soups, stews, or stir frys. This meals is a low-calorie and low-cholesterol protein supply.
Eating protein would not should imply consuming meat, and there’s growing proof that changing animal proteins with more plant-based proteins can profit your health. As a basic rule, vegetables aren’t a protein wealthy meals source. With just three g of fat, these packaged protein foods may be accommodated within a superb weight-reduction plan beneath FDA pointers.
Wholesome eating patterns restrict added sugars to less than 10 percent of calories per day. For example, the proteins obtained from wheat lack adequate quantities of one essential amino acid, and https://yourpillstore.com/pl/african-mango-900-kiedy-dawkowac-jak-i-kiedy-nie-brac-sprawdzone-opinie-z-for-cena-efekty-i-sklad/ people from beans are poor in one other. There are lots of protein rich meals that comprise protein that we consume in our day by day lives, like eggs, nuts, rooster, oats, milk, cheese, etcetera.
Protein is product of amino acids which are muscle constructing blocks. Although protein is extraordinarily vital for bodily capabilities, improving metabolic rates, and sustaining weight, a low-protein eating regimen with a balanced approach may also have a greater effect on well being situations when you have any clinical problems. These green guys not only boast low energy and excessive ranges of nutritional vitamins and antioxidants but in addition virtually as a lot protein as a cup of milk.
Vegetarian choices in the Protein Foods Group embrace beans and peas, processed soy merchandise, and nuts and seeds. Together with a strong quantity of protein, walnuts are a very good supply of omega three fatty acids, and they appear to be little brains. On top of that, one large egg comprises lower than 1 gram of carbs and fewer than 6 grams of protein, making it the right keto-pleasant well being food.
Pistachios are good sources of fiber, which promotes digestive well being. Strong and consistent evidence exhibits that replacing saturated fat with unsaturated fat, particularly polyunsaturated fats, is related to lowered blood ranges of complete cholesterol and of low-density lipoprotein-ldl cholesterol (LDL-ldl cholesterol). Attaining a wholesome consuming sample means shifting typical meals decisions to extra nutrient-dense choicesâ€”that’s, foods with important vitamins that aren’t full of additional energy or sodium.
Protein Content: 17 grams of protein per one hundred grams. And more of the heart-healthy mono and polyunsaturated fat. Others:Â Other nuts and seeds excessive in protein (grams protein per ounce (28g)): Peanuts (7g), Almonds (6g), Pistachios (6g), Sunflower Seeds (6g), Flaxseed (5g), Mixed Nuts (4g). It will possibly also help in weight loss as well and good bowel movement in the physique.
At â‚¬0.03 per gram of protein it’s one of many most cost-effective sources around, but keep in mind you’re loading carbs at the same time. Typically, quick digesting proteins are preferred throughout the day when there’s not a really long break between meals. Quinoa is an entire protein, which means that it contains the complete chain of amino acids that are necessary for muscle building and fat loss.
Tuna has low calorie and fats content material, which makes it a great protein source. Meats, poultry, and seafood present heme iron, which is more bioavailable than the non-heme iron found in plant sources. For those who wish to enhance their protein intake, this article provides a list of the top 20 highest protein meals. Quinoa’s protein stats look more spectacular if you take a look at its raw numbers, however at 5g for 100g – not a mad amount of quinoa, compared with chomping down 100g of parmesan for example – it is a great way to get some extra protein on your plate, especially for those who’re not a meat-eater.
The World’s Healthiest Meals website is a number one supply of information and expertise on the Healthiest Approach of Eating and Cooking. In terms of making protein choices to keep your physique and thoughts wholesome,Â qualityÂ is simply as important asÂ quantity. Utilizing ninety% floor beefÂ supplies just the right amount of fat, so your burgers and meatloaf will not style like cardboard.
The food plan should not get rid of protein-wealthy meals like eggs, meat, and cheese. As a result of they’re cured and dehydrated, gram for gram, jerky is likely one of the most protein-dense foods yow will discover. Some canines could be allergic to sure protein decisions and will have to change to a distinct protein source or a lower protein weight loss program. And beans, peas and lentils are your best sources of protein from high fiber plant meals.
Research have proven that many of the vitamins in beans have potential health advantages, which range from decreasing ldl cholesterol to sustaining low blood sugar. Protein content material: 26-31 grams per one hundred grams of chicken, varies with minimize of meat. Vegetables and fruit are filled with nutrients (antioxidants, vitamins, minerals and fibre) and enable you to preserve a healthy weight by holding you full longer.
Even people on a vegetarian or vegan diet, who sometimes turn to processed foods for power, haveÂ enough excessive-protein foods to select from. Almonds, walnuts, pecans, you name it. Nuts are an important and wholesome supply of protein that will even provide you with the niceâ€ fats. I’ve shared with you 27 wonderful sources of protein for vegetarians.
These populations shared decrease incidences in sure cancers, decreased cardiac circumstances, and improvements in menopausal signs and osteoporosis in women (Hasler, 2002 ). Primarily based upon a large number of studies examining the health benefits of soy protein the American Coronary heart Association issued a statement that advisable soy protein foods in a eating regimen low in saturated fats and cholesterol to promote heart well being (Erdman, 2000 ). The well being advantages associated with soy protein are related to the physiologically lively components that are a part of soy, such as protease inhibitors, phytosterols, saponins, and isoflavones (Potter, 2000 ). These parts have been famous to exhibit lipid-reducing results, enhance LDL-cholesterol oxidation, and have beneficial effects on lowering blood pressure.
Eating plenty of protein-rich foods and staying active is the easiest way to stop that from taking place. Additionally, do not eat the pores and skin â€” three.5 ounces (a hundred grams) of roasted hen breast with the skin has 200 energy and eight grams of fat, whereas the identical amount of skinless, roasted rooster breast has 165 energy and 3.5 grams of fats ( 15 , 17 ).
Black beans are a fiber- and protein-wealthy source of carbohydrates. These tortoises eat dry, upkeep low-fats dog food, business tortoise chows, entire mice, child mice, and huge carnivore diets. With only one serving of this protein powder, you ingestÂ the therapeutic benefits of bone broth like enhancing joint health, decreasing cellulite, boosting your immune system and serving to to deal with leaky gut.
For these on a dairy free diet, almonds are your finest buddy; jam-filled with protein and calcium, they’re the right resolution for those chopping out milk. In contrast, the same amount of cheddar cheese comprises 7 grams of protein, along with 20 fewer calories and 4 instances as a lot calcium ( 7 ). Entire grains and cereals are another supply of proteins.
Meaning, you may meet in the future’s protein quota with the following day by day menu: quinoa with hemp seeds for breakfast, tofu stir fry with broccoli and wild rice for lunch, and whole grain pasta tossed with peas and spinach for dinner. The fish with less than 5% oil akin to cod, carp, flounders, many of the perchlike fishes, and all shellfish have a much lower calorie content than meat or poultry.
Kidney beans are an excellent source of fiber. So primarily based on the above standards, let’s now take a look at what protein sources come out on prime. Protein content: 16.5 grams per a hundred grams. It’s more essential to eat the proper balance of protein meals and fat, with advanced carbohydrates. The University of Texas Medical Branch at Galveston discovered that it is only concerning the first 30g of dietary protein per meal that produces muscle – any extra will merely be saved as fats or excreted out of your physique.
Quinoa is taken into account a complete proteinâ€ supply by itself because it supplies all nine amino acids in the quantities wanted for your body to function properly. It is also a supply of calcium, a scarcity of which may trigger the release of calcitriol, a hormone that encourages fats storage; and zinc, required by the body for producing muscle-building testosterone.
Two spoons of peanut butter, and you might be set for the day with 8 grams of protein. But many individuals are concerned that a plant-based mostly weight loss program does not provide sufficient protein, an important nutrient accountable for fueling the physique and a critical element in building physique tissue. As an alternative of consuming meat, consider consuming tempeh products, which pack within the protein and loads of style.
Be sure you eat the correct amount of protein every day to maximise your weight loss potential. Brain cells, muscle, skin, hair and nails are just some of the physique elements which might be protein-based mostly. Amino acids in the protein assist restore muscle harm by regenerating tissue and speeding up wound therapeutic. As described in Chapter 1 , in addition to the meals teams, other elements also needs to be considered when building healthy eating patterns, including limiting the quantities of added sugars, saturated fats, and sodium consumed.
Cottage cheese is excessive on fats and it is a protein dense meals. While 8 grams of protein is roughly the same amount white pasta offers, entire wheat has more fiber and is an effective source of B nutritional vitamins. It’s best to eat small quantities of protein all through the day instead of a very large serving solely a couple of times. Just 2 tablespoons (32 grams) of regular peanut butter have about 190 energy and 16 grams of fat, along with 8 grams of protein ( 31 ).
If you’re having issues getting enough protein throughout your meals, there are also high protein foods that you would be able to eat as snacks or protein sources. Protein content: 59% of energy. The prescribed day by day consumption (RDI) for protein is forty six grams for ladies and 56 grams for males. Because the Harvard Faculty of Public Health notes, this superfood does not increase the risk of coronary heart disease and excessive ldl cholesterol in wholesome individuals as was once thought.
It is also packed with protein, though amounts vary fairly dramatically in the seitan foods and snacks you will discover on shop cabinets, so be sure to examine every label for a definitive protein rely. They are often nice vegan protein sources; simply watch out for lots of added sugar and flavors, says Penner. Salmon offers a whole amino acid profile, 21.6g of protein per 100g, and omega three fatty acids – essential for mind well being.
Once cup of cooked beans comprises 2.5 grams of protein, and is packed with other nutrients akin to lecithin, which can lower cholesterol, and zinc, a mineral that plays an necessary role in optimizing bodily efficiency. But (and also you knew there was a “but,” proper?), it’s vital to eat the right amount and the correct of protein to get the lifelong weight-loss outcomes you want.
A cup (154 g) incorporates 39 grams of protein, with solely 179 energy. 1 enormous egg has 6 grams of protein, with 78 calories. In all probability billions of individuals globally profit from poultry meat and eggs as very excessive protein foods. This lean, white fish is a good source of protein, with a whopping 42 grams should you eat half of a fillet. Even when you don’t want to rely macros , you can simply eat low carb just by selecting foods from this checklist.
All of these weight-loss studies controlled the entire calories consumed to 1,340 – 1,seven-hundred calories per day, and the diets included loads of fruits, greens, and entire grains, while holding the protein and dairy sources lean and low in fat. Greek Yogurtâ€” Non-fat Greek yogurt is a delicious treat and incorporates 17 grams of protein in a six ounce container.
The OmniHeart Trial discovered that changing among the carbohydrates in DASH with the identical amount of both protein or unsaturated fats lowered blood strain and LDL-levels of cholesterol more than the unique DASH dietary pattern. One is more likely to eat a full cup, containing 24 grams of protein. Assembly your protein targets can hit you within the pockets as many of the normal protein sources aren’t cheap.
Proteins are made up of amino acids. Even for those who’re not a vegetarian try having a meal centred on plant sources of protein no less than as soon as a week. Proteins are composed of amino acids. On this case, people who find themselves trying to stay off carbs will eat beef jerky instead and nonetheless drop some weight. As well as, one serving of 234 grams offers sixteen% of your really helpful daily fiber consumption ( 62 ).
A cup of cooked lentils provides about 18 grams of protein and 15 grams of fiber , and it has nearly no saturated fats or sodium. Bottom Line: Edamame is an effective source of plant protein and may additionally have other well being advantages. Combine the 2 and also you get sixteen grams of protein and all nine important amino acids. Eggs are rich sources of protein because they include all the essential amino acids.
Cheddar is also a high-protein cheese, with even a small 2-oz serving providing greater than 14 grams. Rice, both brown and white, may contain significant quantities of resistant starch, particularly if cooked and then allowed to cool afterward ( 36 ).Â Take into account that refined grains are a catastrophe, and sometimes meals which have whole grainsâ€ on the label are highly processed junk meals which might be each harmful and fattening.
As carbohydrate shops are reduced the physique relies extra upon fats as its main vitality supply. Though food producers and restaurants have reduced the quantities of synthetic trans fats in many meals lately, these fat can still be present in some processed meals, such as some desserts, microwave popcorn, frozen pizza, margarines, and low creamers.


Dinner Bell Cafeteria perfects the art of delicious, homecooked food at our restaurant in Houston, TX. Here, we treat customers to delicious breakfast and lunch options made from traditional, time-tested recipes. Our bakery offers everything from custom cakes and cupcakes to savory pastries and desserts. Everything we bake is made from scratch in-house for that delicious, wholesome flavor. Sit down with coworkers or schedule a meeting in one of our private rooms. We're here for breakfast and lunch every day. Come visit us for fresh, handcrafted meals!


Infusion Rooibos – Cinnamon
No added flavors.
No added sugars.
Just how nature intended.
A Marie Brown box contains 12 Unbleached/Non-GMO corn/100% Biodegradable XL tea bags. Each tea bag can be used for 2 cups or a small pot. Perfect to enjoy tea-for-two and make moments.
Take your tea time, so all the flavors of nature can develop: steep for at least 5 minutes.
Delicious cold brewed too: leave the blend overnight in a bottle with filter in the fridge. Or filter the loose leafs out in the morning. Easy!
Ingredients: 60% rooibos, 40% cinnamon*
Net weight: 12 x 2,5 g: 30 g
* Cinnamon is known to be a potential allergen. Please do not consume if you have an allergy to Cinnamon.


Arroz con Leche – A coconut milk rice pudding
The rice pudding dessert is one of the favorites among Mexicans. It is a very easy delicacy to make, as well as economical. It consists of rice cooked in milk with sugar, cinnamon, and raisins. It is generally thick, and on many occasions, condensed milk is added to thicken it further.
The ingredients and consistency vary depending on the region. It can be light or very thick, but never dry. Sweet rice pudding is not exclusive to Mexican cuisine. This is a very popular dessert of Spanish origin and deeply rooted in Mexico, also called Arroz con Leche.
This coconut milk rice recipe is a vegan recipe that your whole family will love. Rice pudding is a typical dessert among Mexican families. And it is a dessert that is passed from generation to generation.
Rice pudding is a dessert where rice pudding, cinnamon, lemon zest, and raisins are cooked. This recipe is made with coconut milk and is the perfect recipe for all of us who don’t eat dairy products. Rice pudding, but is a typical dessert in Mexican cuisine.
To make this dessert you take more or less about 25 minutes.
Vegan rice pudding with coconut milk
- Normally it is prepared with white rice, but brown rice adds a little more nutrition to the dessert.
- Coconut milk, almond, or soy milk like to use coconut milk because the fat content that coconut milk has worked great for making desserts.
- Sugar, cane sugar works best here. If you don’t want the vegan rice pudding to change color, use white sugar. If you don’t mind changing color, use whatever sugar you prefer.
- Cinnamon, you have to use both types of cinnamon powder and cinnamon. Cinnamon helps to sweeten this dessert a little more.
- Yellow raisins or black raisins, with both it works well.
- Lemon zest, you can do it with green lemon or yellow lemon. In Mexico, it is always made with green lime.
Tips and ideas to make the best vegan rice pudding
- Use long-grain white or brown rice. Brown rice is full of fiber and nutrients.
- To make this recipe 100% vegan, better use coconut milk, it will make this dessert creamy and sweet.
- Put yellow lemon or green lemon on it. Add a piece of lemon zest or a cinnamon stick to it.
Use your favorite toppings! Use grated coconut, white chocolate chips, dried fruit, or dark chocolate. If you don’t have lime zest on hand, you can also use orange or lemon zest to add a citrusy twist to this sweet dessert to balance the sweetness of the rest of the ingredients.


Recipe by EatsbyRamya
Eggless Tiramasu(Coffee-flavored Italian Dessert)
1 ½ cup heavy cream cold, right from the fridge
1 cup mascarpone cheese must be room temperature
1/4 cup granulated white sugar (use more if you want it sweeter)
1 tsp vanilla extract
2 cups strongly brewed coffee or espresso room temperature
1 package of 24 Lady Fingers or Eggless sponge cake
⅓ cup cocoa powder or enough for dusting
2 tbsp Hazelnut Coffee Syrup optional, just for extra flavor
Breaking Down The Ingredients
Since this Tiramisu is so minimal, it’s important to choose quality ingredients:
- The Coffee : As a lover of all things coffee, I strongly urge you to brew your coffee as strong as possible for this recipe. For my coffee, I brewed a batch of a local blend called Coffee Sheikh in my Bialetti Moka Pot. The Moka Pot is basically a stovetop espresso machine so it brews the coffee strong, but you can also just use a cold brew concentrate or strongly brewed drip coffee.
- Cocoa Powder : I use the Rodella Dark Cocoa Powder or Hershey’s.
- Mascarpone Cheese : If you live in the US, the Bel Gioioso is a great option that I found at my local Walmart, it’s in the Deli or Cheese section.
- LadyFingers : I use the Goya storebought lady fingers which has egg, but if you don’t eat egg you can either buy eggless lady fingers, make eggless lady fingers using a recipe online or use your favorite eggless pound cake or sheet cake.
To a large bowl, add the cream, hazelnut syrup, vanilla extract and sugar. Whip to stiff peaks.
Add the room temp mascarpone to the bowl and mix with a spatula until just combined.
Into another shallow bowl, pour in your room temperature coffee (it’s fine if the coffee is cold as well).
For the Tiramisu assembly, make sure you have an 8×8 baking pan or glass square dish, whipped mascarpone filling, coffee and lady fingers.
Start with half the lady fingers. Dip each lady finger in the coffee mixture on both sides. You don’t need to soak it for too long but just enough to absorb the coffee. I like to count to 3-4 seconds on each side. Line the lady fingers next to each other along the bottom of the pan. Break into halves as needed to make it fit.
Smooth half the mascarpone mixture into an evenish layer.
Repeat the previous two steps until you have four total layers (lady fingers, mascarpone, lady fingers, mascarpone). Smooth the top layer until it’s completely flat and dust generously with cocoa powder. Let it rest in the refrigerator for 3 hours to overnight.
Prep Time: 30 Minutes
#coffeefood #coffeedessert #coffeecake #tiramasu #coffeecooking


treasured secret flavors
Join us in the art of cooking while incorporating our treasured secret flavors influenced by Chihuahua and Sonora, Mexico, and Southern Arizona and New Mexico style food.
Our journey begins with a collection of history, traditions, recipes, ingredients, spices, cooking vessels, systematic processes, and translations. We provide recommendations on quality products at markets, brick and mortar, farm stands and encourage a road trip to Hatch, New Mexico’s Annual Chile Festival usually held in September. From our history and experiences, we share our treasured, loved and secret recipes so that your family and friends will enjoy the dishes created or influenced by our mothers and grandmothers. These recipes have evolved throughout the generations.
We are three women of Mexican heritage with diverse backgrounds, professions and cooking styles. Zulema “Sue” Echerivel-Felix is a descendant of families who were settlers in Chihuahua, Mexico. Maria “Tonette” Carbajal is a descendant of families who settled in Arizona from Northern Mexico and Patricia “Güera” Taylor’s maternal family also emigrated from Northern Sonora to Arizona.
Through our employment as professional colleagues, in a Fortune 100 Company, we also shared a love of heritage, culture and food which continued into our retirements. The idea of compiling an extraordinary cookbook began when we gathered to jointly make a Northern Sonoran delicacy, Tamales de Elote or Green Corn Tamales.
Our goal is for you to become more knowledgeable about the process of cooking Chihuahua and Sonora, Mexico and Southwestern Arizona and New Mexico border influenced food. By reading our tips, selecting ingredients, preparing our recipes and cooking these flavorful dishes, we want you to initiate traditions of your own for family, friends and your enjoyment.


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If you are anything like me you tend to spend a lot of time on Pinterest googling those meal-plans that seem to be too good to be true. You know the ones. The ones that are prepped in one afternoon to create a weeks worth of scrumptious breakfasts, lunches and snacks that don’t resemble a container full of left-overs from last nights dinner (don’t get me wrong we do those too). But one that is full of nutrients, tastes good and doesn’t contain the typical refined carbs and loads of sugar and sodium.
Now the problem with most of these meal plans are that they typically contain a lot of US based prep ingredients and don’t always relate well to some of the amazing, seasonal, South African produce available to us. I am also a stickler for saving money now that hubby and I work together in our own consultancy and try to create meals that our little ones might enjoy too.
I have been attempting to take better care of myself over the last few weeks as I have been feeling a bit lethargic, stressed, haven’t been exercising or eating well and have also seen my skin, hair and nails suffer (not to mention my mood being less than ideal in terms of coping with stress and the general chaos of managing a family of four).
I spent yesterday morning catching up with one of my oldest and dearest friends, who also happens to be in great shape with glowing skin. I remembered for the first time in a long time that unless you put in the time and effort, your post-mommy body, hair and skin will not be the same or even recover in the same way it did in my twenties. It is time for a proper makeover – and since the best bodies, minds and skin is built in the kitchen, I decided to give a proper South African meal prep a try.
Stocking up for the week
It’s always a great idea to do a bit of a scouting exercise in the kitchen to see what you already have in terms of staples and snacks and to plan around it.
In our house this includes:
- Olive- or coconut oil
- Black pepper, Himalayan salt, and a variety of herbs and spices
- Lemon juice or fresh lemon
- Fresh garlic, ginger and chili (bottle mixes of these are easily available in Pick ‘n Pay, Checkers and Woolies near the fresh produce)
- Onions, tomatoes, butternut and courgettes
- Salad drawer: Lettuce, cherry tomatoes, cucumber (I buy the Mediterranean variety as they are smaller and don’t go off as quickly)
- Seeds and nuts (pre-mixed seeds I usually buy from Dischem and almonds from either Dischem or Woolworths).
- Yogurt and cheese – my daughter and I love yogurt and we seem to go through cheese at a scary rate – I usually buy mozzarella and parmesan for snacking and pasta)
- Eggs: Breakfast food of champions when scrambled, awesome protein for snacking when built and staple for baking in our house)
- Rye: Although the kids still love sandwiches (I mean who doesn’t dig grilled cheese) I have opted to have a slice of rye when I feel like eggs on toast or tuna mayo open sandwiches.
- Rice and pasta: This kids love rice (it is a bit of a South African staple, we have however started to scout for bulk brown basmati or brown and wild rice which gives a great source of fibre)
- Oats: Hubby loves oats for breakfast – the flavored variety contains LOADS of sugar, so I would recommend buying steel cut oats and adding honey, cinnamon and cocoa to add your own sugar free flavourings to this popular breakfast.
- Meat: We typically buy skinless chicken breasts and lean mince. We also stock up on sardines and tuna for lunches and snacks.
- Coffee, tea and green tea: Say what you want about caffeine – but take away my coffee and I just might cut you! So for the reason of public safety we ensure that there is always good coffee in the house (and try and limit intake to two cups before noon, and thereafter switch to green tea and water.
I try and keep these items in the house and typically just top on fresh fruit and herbs as we need them or if we are cooking up a specific recipe.
Planning for the week
My hubby and our amazing nanny help out a lot with the kids meals. As we homeschool we have a much easier time ensuring the kids eat small, regular meals and snacks and also get enough water during the day. But this still means that breakfast, lunch and a healthy snack makes up the biggest requirements of eating healthy in our house. Hubby and I have a rather erratic schedule and travel to clients for work, so unless we plan and pack lunches we end up falling back on drive throughs and carb laden crisps or sandwiches during the week. My husband is a machine when it comes to meal planning and prep – and during times where his exercise routine starts ramping up he is an inspiration of clean-eating and portion control. I find that I can plan and schedule every member of the household but my own. By the time the kids are sorted and hubby is out the door – I sometimes run a little late or convince myself that I would quickly shoot home during lunch time to catch up. I never do.
So starting this week I needed to plot out what my week is like, where I typically fail dismally and how I can prep ahead of time on Sunday afternoon that will rock this weeks meals and sort out my energy levels, mood skin and budget.
The shopping list for the week included:
- Single serving double cream yogurt
- Grain free granola
- Lettuce, tomatoes and cucumber and salad onions
- Fresh lemons (I add a few slices to my water during the day)
- 1 bag of bulk roasting veg (contains peppers, courgettes, butternut and fresh rosemary)
- Baby carrots (for snacking with hummus)
- Fresh coriander
Breakfasts for the week
I am not big on breakfast. I typically skip it because I cannot first thing in the mornings when I wake up. It is also a crazy time at home as this is typically when we get the kids up and ready for the day, the nanny or my sons tutor arrives and the everlasting battle for the bathroom commences.
I decided to keep breakfast easy and decided on:
- Double cream yogurt
- Grain free granola and
- Scrambled or poached eggs on rye
Lunches for the week
I like some variety on lunches and find I am less motivated to eat the same meal every day (even though hubby can do chicken breasts and sweet potato for days on end).
- Chicken breasts Marinated in Nandos Bushveld Braai sauce, lemon juice and coriander with Grilled vegetables
- Salad Nicoise (Hard-boiled egg, tuna, butter lettuce, salad onions and tomato)
- Chicken breast with penne pasta and home made pasta sauce
Snacks for your bag
I eat in the car. It’s a bad habit I know but driving around kids, picking up printing jobs or racing through for client meeting meet there are invariably days that we are in the car around meal times or craving something to snack on en-route. I have a “car-kit” that I set up one afternoon when I cleaned up another round of crisp packets, chocolate wrappers and containers from take-out that was purchased due to bad planning. If there is ever a way to wreck your budget eating on the move is it! There is a well-known theory referred to as the Latte Factor, coined by David Bach that explains this problem exceptionally well. The Latte Factor® is based on the simple idea that all you need to do to finish rich is to look at the small things you spend your money on every day and see whether you could redirect that spending to yourself. Putting aside as little as a few rands a day for your future rather than spending it on little purchases such as lattes, bottled water, fast food, cigarettes, magazines and so on, can really make a difference between accumulating wealth and living paycheck to paycheck.
I have made a conscious effort to start packing snacks, protein shakes, water and even travel mugs for coffee and tea when we travel.
I keep a few staples in the car:
- Dried apricots
- Dried seeds and berries (pumpkin seeds and pre-mixed seeds with dried cranberries also work well)
- Pro-vitas or rice cakes
- Nut butter
- A few protein shakes – either sachet or in a shaker
- Sugar-free sweets and gum
If you have a flask or travel mug you can also take some instant soup and coffee with you, thus avoiding the urge to stop at a garage, shop or drive-through to buy junk. I have a compartmentalised bag for my lunches that helps keep meals cool. Then I also get to pack fresh snacks such as:
- Yogurt and a fruit
- Baby carrots and hummus
- Crudités with sugar-free salad dressing
- Cherry tomatos and small pieces of mozzarella cheese
- Boiled egg with a few pieces if cucumber
- Ham rollups with cheese and carrot sticks
- Fruit salad with nuts
I managed to prep all of the meals above in one go on a Sunday afternoon and will let you know during the course of the week whether I managed to stick to it. Let me know if there are any other meals, recipes or snacks that you and your family love.


There is a long-standing myth that you should pick one type of food & then never switch. I don’t know where this got started, but I suspect someone in a marketing department of a pet food brand may be to blame. Regardless of where it came from, this is a widespread belief now held by many pet owners. You find “your dog’s food” & stick to it loyally. While I understand having brand loyalty, in my opinion, it’s best to find several brands & types of food that you trust to rotate between them. Please note: everything here applies whether you feed raw or kibble.
Here are just a few of the reasons why this is a good idea:
More Balanced Nutrition
Dr. Karen Becker says, “just as humans require diversity in their diets for optimal health, so do our pets” (1). You probably don’t eat just the same food day in & day out, right? So why would we expect our pets to? Not only should you rotate between proteins, but I encourage you to rotate between different brands & types of food as well. While it’s not the main topic of this post, I want to take a moment to mention that I firmly believe in rotating your pet’s supplements as well.
I often see people sticking to just a chicken or poultry blend because it is the most cost-effective protein option. While it may save you some money now, feeding such a limited & unbalanced diet can have serious (& expensive) health impacts in the long run. Not only will your pet be missing essential vitamins & minerals, they may also have a crazy fatty acid imbalance. Ideally, we want our dietary Omega-3 & Omega-6 fatty acids to balance in a 1:1 ratio. But according to the USDA, Chicken is around a 19:1 ratio. To balance that out, you might need to increase your omega-3 supplementation by up to 9x the dosage recommended on a standard omega-3 pet supplement (2). Check out this video from Rodney Habib called “Feeding Your Pets Too Much Chicken” for more on this fatty acid imbalance.
Rotating “through a few different high-quality brands (and different proteins) can … help ensure your dog or cat doesn’t develop nutrition issues from a single commercial diet that may be deficient (or toxic) in certain nutrients or contain additives or contaminants that bio-accumulate over time” (1).
A 2021 study from the University of Helsinki found that puppies “fed raw tripe, raw organ meats, and human meal leftovers during puppyhood showed significantly less allergy and atopy related skin symptoms in adult life. On the other hand, puppies not getting any raw foods, eating most of their food as dry food, i.e. kibble, being fed fruits, and heat-dried animal parts, had significantly more allergy and atopy related skin symptoms in adulthood” (3). This study goes on to conclude that the findings indicate that “even as little as 20% of the diet being raw foods… gives health benefits (2)”. This concept doesn’t just apply to young dogs, though, adult animals can also develop food sensitivities, feeding a variety of proteins can help lessen the chance of an extreme sensitivity stemming from Leaky Gut (you can read more about that in our Food Allergies & Your Pet article).
Reduces Boredom & Pickiness
Eating the same thing day after day would be boring! Keep your pets engaged at mealtime by varying what you feed them (just remember to go slow for those with sensitive stomachs). It’s also a great idea to vary how & when you feed them. Puzzle feeders & enrichment toys can also help alleviate mealtime boredom.
If your pet is used to a variety of foods, they are less likely to get stuck on only wanting one type of food later in life. Did you know that kittens can imprint on the foods they are fed while young & are more likely to prefer those foods when they grow up? Feeding them only one type of food while they are found can lead to increased pickiness in adulthood.
Prepare for Potential Food Shortages
The ability to switch foods may also come in handy as we feel the ripple effects of the pandemic and other natural disasters. For example, my store has dealt with shortages of some brands, not only because of Covid but also because of flooding & natural disasters happening where many of our pet food manufacturers & warehouses are located.
Having a dog that can be flexible should the need arise can make switching foods much less stressful for you & them. There is also the potential that your food or specific protein could be discontinued. Having a few options you trust & that sit well with your pet is a great way to be prepared in case this happens.
Can be More Cost-Effective
Having the ability to switch between brands can allow you to take advantage of sales & deals your locals pet stores may be offering. Also, if your life circumstance changes, even temporarily, it will be easier for you to switch your pup to a more cost-effective or easier to prepare food if they are used to a varied diet. We always keep some freeze-dried raw on hand in case of emergencies (& for when we forget to pickup more raw when we run out).
For some people feeding a fully raw diet may not be financially feasible, by mixing in raw to your food rotation, you are still providing your pet with the gift of some whole fresh food. Worried about mixing kibble & raw? Read our blog post about why it’s OKAY here.
- Rotate between brands you trust
- Utilize things like raw goat’s milk, bone broth & green smoothies to add variety to every bowl
- If you feed kibble, include some raw, fresh foods
- If you feed raw, rotate your proteins (don’t just feed chicken because it’s the cheapest)
- Rotate the supplements you give
All in all, there are many reasons I advocate for feeding your dogs & cats a varied diet. Hopefully, this helps to encourage you to start mixing up your pet’s foods, even if it’s just with a small amount of toppers & superfoods!


In the world of diets, it can be overwhelming with the choices available — keto, paleo, flexitarian, just to name a few.
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But for those trying to lose a lot of weight, the protein-sparing modified fast diet, or the PSMF diet, may be a good short-term option.
Doctors typically recommend this diet for a person who has obesity. And you should be supervised by a doctor or registered dietitian while on the PSMF diet.
So, how does the PSMF diet work? By consuming low amounts of calories and carbohydrates and high amounts of protein, the idea is that weight loss happens quickly.
“It’s a modified keto,” says registered dietitian Beth Czerwony, RD. “The majority of your calories are going to come from protein. There’s very minimal fat and your options include lean protein with limited vegetables. You won’t eat fruits, starchy vegetables, breads or pastas. And this will help your body go into ketosis, which is a fat-burning mode.”
Czerwony explains how the PSMF diet works and its pros and cons.
How it works
The PSMF diet is divided into two phases: The intensive phase and the refeeding phase.
During the intensive phase, which typically lasts about six months, you’ll eat about 800 calories per day. The goal is to consume about 0.7 grams of protein per pound of your body weight.
When it comes to carbs, you’ll want to eat about 20 grams or less a day — with those carbs coming from vegetables. You’ll also need to avoid any added fats that come from foods like oils and salad dressings.
“Most of the time, people stay on it on average of about six months because they get bored, they get tired or they want some variety,” says Czerwony.
Your doctor or dietitian will monitor any nutritional deficiencies and may recommend that you take magnesium, potassium and/or sodium supplements.
“We asked people to salt their foods to make sure that their blood pressure doesn’t get too low,” says Czerwony.
Once you’ve reached your weight loss goal, then you’ll begin the maintenance part of the diet known as the refeeding phase.
“This is over several weeks of slowly adding carbohydrates back into your diet,” explains Czerwony. “And the idea is to get a more balanced intake, to stop that ketosis and to help you maintain the weight that you’ve lost. Ideally, you’ll stay on the maintenance phase indefinitely.”
Foods you can eat on the PSMF diet
While on the PSMF diet, you’ll eat mostly high-protein foods like:
- Chicken and other types of poultry like turkey, goose and duck.
- Lean meats like beef, pork and lamb.
- Seafood like halibut, cod and catfish.
- Eggs and egg whites.
- Low-fat dairy like cottage cheese, skim milk and cheese.
You can also eat non-starchy vegetables like leafy greens, broccoli, tomatoes, onions, cabbage and celery.
There are foods you’ll need to avoid like:
- Fruits like grapes, oranges, apples and berries.
- Starchy vegetables like corn, peas and potatoes.
- Grains like wheat, oats and quinoa.
- Legumes like peanuts, chickpeas, lentils and black beans.
- Ultra-processed foods like candy bars, potato chips and fast food.
- Sweetened beverages like soda, sports drinks and juice.
- Fats and oils like butter, margarine, salad dressing and olive oil.
- Full-fat dairy like yogurt, milk and cheese.
- Sweeteners like honey, brown sugar, maple syrup and high-fructose corn syrup.
Pros and cons
Here are some benefits and drawbacks of the PSMF diet:
Pro: It can help you lose weight
For a person who has obesity, the PSMF diet could be a good option to lose a certain amount of weight.
But a reminder that it’s best to undergo this diet while under the supervision of your doctor or dietitian.
Pro: It can improve your blood sugar levels
Studies show that a low-calorie diet like the PSMF diet may lower blood sugar levels in those with Type 2 diabetes.
“We see improvements in blood sugar control because of the limited carbohydrates,” says Czerwony. “So, if you have high glucose numbers you may see an improvement.”
Pro: It can improve hypertension
Studies also show that by consuming fewer calories, your blood pressure may be reduced.
“We see improvement in hypertension a lot of times because it’s directly related to weight,” notes Czerwony.
Con: It’s difficult to do long-term
The PSMF diet is very restrictive when it comes to what you can eat, what you can’t and how many calories you can consume. It can be difficult for people to maintain long-term.
“What we find is that most people just get bored with it. Or they go on a vacation or to a party and they eat something that has carbs in it and it takes them out of ketosis, so then they have increased hunger,” says Czerwony. “Then, it’s hard for them to get back into ketosis, so they kind of fall off the wagon.”
Con: It’s not for everyone
Those with medical conditions like Type 2 diabetes, high blood pressure, gout and kidney problems should avoid the PSMF diet, unless it’s medically supervised.
“If you already have a history of gout, since it’s such a high protein diet, you might be more likely to have a flare-up. And because it’s such a high protein diet, we don’t want to overtax the kidneys,” states Czerwony.
Con: You’ll lose some muscle mass
Part of the process when it comes to weight loss means you’re likely to lose some of your muscle mass.
“That’s because as you’re losing weight there’s less of you, so you’re not burning as many calories even walking because you don’t have that resistance,” explains Czerwony. “Hopefully, by consuming enough protein, it will protect your muscles. Physical activity is something that is part of that program to maintain your muscles and healthy fat metabolism.”
Con: You can get dehydrated
It’s easy to become dehydrated while on the PSMF diet. That’s why Czerwony says it’s key to drink at least 64 ounces of fluids daily and that you salt your foods.
“We call it the keto flu — it’s really just a shift in fluid status,” says Czerwony. “You may become nauseous or experience headaches and dizziness.”
That dehydration can also lead to constipation — and high-protein diets are known to cause it as well.
“That’s because you’re eating limited vegetables and that can lead to muscle cramping, which happens if your electrolytes are off,” Czerwony explains. “We want to make sure that you’re taking all your supplements as well.”
Con: It can be expensive
You may have to adjust your budget while on the PSMF diet. As most of the diet is high-protein foods like lean meats, your grocery bill can add up quickly.
“Traditional protein alternatives like beans and lentils aren’t allowed and those options tend to be a bit more budget-friendly,” says Czerwony.
Should you try the PSMF diet?
So, is the PSMF diet worth a try? It’s up to each person, says Czerwony.
You may want to talk to your doctor about other options like anti-obesity medication or even bariatric surgery.
“Your doctor should consider your long-term goals,” says Czerwony. “The problem a lot of times is that people will do this diet and they’re very successful the first time. Then fast-forward a couple of months or years and they want to do it again. They’re not as successful the second time.”
And this isn’t the right diet if you just want to lose a few pounds.
“It’s not necessary to try something as extreme,” says Czerwony. “You should cut out excessive calories, whether that’s from sugary beverages or fried foods. Also, look at your physical activity and increase that as well.”


I am thrilled to finally share my daughter's third birthday party! We are HUGE Clifford The Big Red Dog fans in our house! (Did you know that Clifford officially turns 50 on Thursday?!) So when it came to picking a theme for my daughter’s third birthday I knew without a doubt that it would have to be a Big Red Third birthday!
I used a bright primary color scheme - red, yellow, and blue. I started with the invitation design and loved the way it turned out! Guests were greeted at the door by the Big Red Dog himself!
For our tables I made centerpieces in small metal pails found in Target’s dollar bin section. Each centerpiece included a pinwheel fan and small images of Clifford and friends. I punched circles out of cardstock to make confetti and scattered it around the tables for a festive look. Guests were served hot dogs, sub sandwiches, and dog bone shaped PB&J sandwiches. Other items served included salad, chips, veggies, and fruit. Drinks included sweet tea, lemonade, sodas, and water.
The dessert table was by far one of my favorites! It featured a big red three piñata personally made by me and filled with the birthday girl’s favorite treats – Reese’s peanut butter cups, Kit Kat bars, and lollipops. The backdrop for the dessert table included cardstock triangle buntings and pinwheel fans with images of Clifford and friends. The treats on the table included a vanilla cake, vanilla cupcakes, puppy chow, rice crispy treats, chocolate dipped pretzel rods, and cookies. The cupcakes were topped with custom cupcake toppers from Edible Details. The custom cookies were created by Yummy Delicious Cookies by Whimsical Originals.
Watch for part two coming on Wednesday! You'll get to see Clifford's craft table and learn more about my inspiration for the DIY piñata!


Getting the right amount of calories to keep your mass gains on the right track can be difficult. For a lot of bodybuilders eating a huge amount of food is hard for some people and also can be very expensive.For others it is hard to find time at their job to eat a solid meal other then lunch.
As a solution to this problem many bodybuilders turn to the many weight gain powders on the market but again these can be expensive and a lot of them may not have the best ingredients in them. Many may also be lacking certain macro nutrients that you need to even out your diet.
Homemade Weight Gainer Shakes Are The Best Solution
To get around this I like to make homemade weight gain shakes that i can tune to give me the nutrients I want in the amounts that I want. Home made weight gain shakes are cost effective, easy to make and usually taste really good and can be modified to change the taste.
Below is a recipe I use to make a homemade weight gain shake that will supply me with 1000 calories, a supply of healthy fats and loads of protein and carbohydrates.
To save even more money i get my protein powders from www.illpumpyouup.com
My Peanut Butter Cup homemade Mass Gain Shake Recipe
- 12 ounces milk (i use skim)
- 3 ounces water
- Handful Fresh Spinach (you will not even taste it!)
- 1/4 cup ground oats (grind into fine powder using coffee bean grinder)
- 1 scoop chocolate whey protein powder
- 1 scoop vanilla casein protein powder (flavor of your choice)
- 1 large banana
- 1 tbsp olive oil
- 2 TBSP Honey
- 2 TBSP Peanut Butter
Using a Ninja Blender to blend all the ingredients together the end result is a homemade mass gainer shake that should fit with a little room to spare in a standard 25 ounce shaker cup so its easy to take with you.This home made weight gain shake should supply you with the following nutrients and can easily help you to down some extra calories to bulk up and pack on more muscle mass fast.
- Calories 1000
- Protein 75 grams
- Carbs 116 grams
- Fat 35 grams