What’s the Best Red Wine for High Blood Pressure?

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Why do you need to find the best red wine for health? If you are suffering from high blood pressure, heart problems, or you just want to feel healthier in the long run, getting your hands on the best red wine is worth it. There are plenty of health benefits associated with this drink such as:

It can raise good cholesterol – From the food that we eat daily, there is a high chance that there are some ingredients that are causing your bad cholesterol to go up. This can lead to high blood pressure if you are not careful because plaques can form in your arteries. Drinking the best red wine for health, on the other hand, can raise your good cholesterol, so that there is less risk of you harming your heart health.

It can protect your heart – Another benefit to drinking red wine is that it protects your heart. This is due to the antioxidants present in red wine that help make the blood vessels flexible which can reduce blood clotting to occur. They’re almost as effective as taking aspirin for your heart health. However, make sure that you don’t go overboard with your drinking as it can have dangerous side effects.

It regulates blood sugar – If you have diabetes, drinking the best red wine for health can aid in regulating your blood sugar levels. This is because the skins of red grapes, which are used in making wine, contain the compound resveratrol that has positive effects on a person’s blood sugar.

It enhances your brain – Another reason why drinking red wine is good for your health is that it can enhance your brain function. It is believed that the presence of resveratrol in red wine aids in keeping your memory sharp. Drinking a glass of red wine may reduce your risk from brain disorders like Alzheimer’s disease.

It helps you stay slim – What else can you get from drinking the best red wine for health? How about helping you to stay slim? Again, the resveratrol present in the drink can eliminate fatty deposits from forming in your body. This way, you don’t have to deal with all those excess fats forming in your body.

It can combat colds – Another reason to have a glass of red wine is that it can protect you from common ailments like colds. The antioxidants present in red wine can fight off free radicals that are forming in your body so that you will be able to have a healthier immune system.

7 Fast and Fresh Comforting Dinner Meals after a Busy Day

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Dinner Meals Image Design 1 - 7 Fast and Fresh Comforting Dinner Meals after a Busy Day

Preparing dinner during weeknights can be a feat even in the best of times. Putting together a whole week’s worth of healthy fast meals requires adequate planning. Preparing a fresh meal when you’re juggling a busy schedule, can almost feel impossible. Take heart you’re not alone, we have been there too.

Lucky, you, here’s a solid dinner solution, it doesn’t involve cereal, take out or random grazing through the pantry. These seven meals are what you need in your back pocket when you’re short on time and energy but want a satisfying dinner.

Tips For Faster, Easier And Healthier Weeknight Dinners

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  • Cook grains in large batches
  • Buy two or three bunches of herbs over the weekend, clean, stem and batch them while you’re watching TV.
  • Make a big batch of sauce or condiment you love and store in the fridge
  • Keep a clean kitchen
  • Buy a whole fish, stuff it with thin slices of lemon and herbs and roast it in the pan
  • Make a substantive and quick meal that can remain in the fridge for few days
  • Keep good sliced bread in the freezer in a large resealable bag
  • Cook a pot of lentils or beans over the weekend
  • Keep refreshing, ready to use spices within reach
  • Pick up a rosette chicken from the market, or roast your chicken. Shred it and store in the fridge
  • Roast several kinds of root veggies on baking sheets
  • Store edamame, chopped scallions, spinach, tomato sauce and ground beef in your freezer
  • Store eggs and cheese
  • Keep pasta in your pantry at all times
  • Stock your pantry with good quality canned proteins such as tuna, octopus, sardines, smoked muscles and a jar of fancy peppers.

Fast, Fresh and Comforting Dinner Meal Ideas

Salmon Baked With Olive Oil And Herbs

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Source: kitchn.com

If you’re afraid of overcooking or undercooking fish, then this recipe is perfect for you. The process is foolproof; there’s almost no way you’ll mess it up.

The keys are the olive oil and low baking temperature. The fish gets poached in a very shallow pool of olive oil. The oil and a paste of herbs on top protect your fish from the heat. Together the oil and the herbs protect the fish from overbaking.

Recipe outline

Heat the oven. Slowly lay the salmon skin side down in the olive oil, sprinkle with salt and pepper. Blend the dill, shallot, parsley and lemon zest in a food processor. Add two tablespoons of olive oil. Pat the herb paste over the salmon. Depending on the thickness bake the salmon for 20-28 minutes. To serve, cut the salmon into four equal pieces. Serve with fresh bread or rice and generous green salad.

Health benefits

  • Salmon is rich in omega three fatty acids
  • It’s a great source of protein
  • Excellent source of B vitamins
  • Good source of potassium and selenium
  • Contains antioxidant astaxanthin
  • Helps reduce risk of heart disease
  • Benefits weight control
  • Fights inflammation
  • Protects your brain health

Spicy Chicken Skewers With Sun-Dried Tomato Sauce

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Source: kitchn.com

Though you add plenty of red pepper flakes with these skewers, the zesty sun-dried tomato sauce offers a sweet reprieve. Just make sure to toss the chicken with marinade, in the morning, and you’re ready to go.

Recipe outline

To prepare the marinade, combine garlic, olive oil, lemon juice, Rosemary, red pepper flakes, and salt, in a large bowl. Whisk to combine. Fold in the chicken, and marinate for at least one hour or overnight.

To make the basting sauce place sun-dried tomatoes along with their oil, in a mini food processor. Add vinegar, garlic, tomato paste, red pepper flakes and honey and blend until the mixture is smooth. Season with pepper and salt and set aside.

Preheat the large grill pan over medium heat. Thread the chicken onto the skewers, baste the top of the chicken with sundried tomato sauce. Cook for about 12-15 minutes. Flip the skewers in between and spread the basting sauce on the chicken whenever needed.

Transfer the skewers to a clean serving platter, serve warm with minced Italian parsley and lemon slices as garnish.

Health benefits

Sun-dried tomatoes

These sun-kissed beauties, are a concentrated source of nutrients. They are rich in vitamins C and K, iron and lycopene. You’ll get them dry or packed in oil. Lycopene lowers the risk of cancers.


  • Great source of protein
  • Primary source of vitamins and minerals such as vitamins B, D and A
  • Helps in weight loss
  • Controls blood pressure
  • Reduces risk of cancer
  • Reduces cholesterol
  • Intake of warm chicken soup provides relief from common cold

Gluten-free tuna casserole

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Source: Abbey’s Kitchen

Gluten-free tuna casserole is a highly nutritious dish with lots of fresh veggies including carrots, peas, and broccoli. The recipe also includes fresh mushrooms, so you don’t need to add canned soup. You’ll be using spaghetti squash in place of pasta.

Recipe outline

Preheat your oven. Grease the casserole dish and line a baking sheet with aluminum foil. Cut your squash in half and bake it for 45 minutes to 1 hour. Sauté celery, onion, and carrot, in olive oil for about 7 minutes.

Stir in the flour until it coats the veggies. Whisk in the stock and milk and cook until the mixture begins to thicken. Add the parsley, mushrooms, thyme, peas, broccoli, tuna, and squash. Mix well and transfer to the casserole dish.

Sprinkle some cheese and bake for 10 minutes. Remove the dish and top with chips that are made from a blend of root veggies. Cook until the contents has thickened.

Health benefits

  • Tuna contains selenium in an unusual form called selenoneine.
  • It provides excellent antioxidant benefits.
  • Tuna has very high levels of omega 3 fatty acids and boosts your heart health.
  • It protects your cell membrane against damage.
  • It reduces inflammation
  • Fights kidney disease
  • Prevents cancer
  • Improves blood circulation and energy levels
  • Boosts immune system
  • Helps in weight loss and obesity
  • Reduces blood pressure
  • Helps in growth and development

Simple Kale and black bean burritos

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Source: Cookie+ Kate

“Stuffed full of beans ‘n greens and brightened with lime and feta cheese, they’re a little spicy and entirely delicious,” writes Kathryne founder of Cookie+kate blog.

Recipe outline

Combine cilantro, kale, jalapeno, lime juice, olive oil, chili powder, cumin and sea salt in a bowl. First, sauté the garlic and then warm it along with beans with a couple of tablespoons of water. Using a fork, gently mash up the beans and add salt if needed.

Gently warm your tortilla in a skillet. Top your tortilla with sliced avocado, black bean mixture, and marinated kale. Top with feta and red onion. Roll up the burrito by folding it from the bottom to partially cover the beans and the greens. Now fold in the two sides. After you’ve finished rolling, put your burrito on a plate. Slice in half and serve with sour cream or plain Greek yogurt.

Health benefits


  • It is low in calorie, high in fiber and has zero fat
  • It is rich in iron and vitamin K.
  • Kale contains powerful antioxidants
  • It supports your cardiovascular health
  • Kale is high in vitamins C and A and calcium
  • It is a great anti-inflammatory food.
  • Black bean
  • Maintains healthy bones
  • Lowers blood pressure
  • Manages diabetes
  • Wards off heart disease
  • Prevents cancer
  • Boosts digestion
  • Helps in weight loss

Quinoa Salad with Asparagus Date and OrangeImage 6 3 - 7 Fast and Fresh Comforting Dinner Meals after a Busy Day

Source: myrecipes.com

Quinoa salad is a mix of three cultural influences. The orange and dates are an Israeli touch, quinoa is a high protein grain from South America, and the pecans pay homage to the American South.

Recipe outline

Saute white onion and quinoa in a teaspoon of oil. Add water and salt and bring it to boil. Cover, reduce heat and simmer for 15 minutes. Let it stand so that quinoa absorbs the water. Transfer the contents to a large bowl.

Add in orange, pecans, minced red onion, dates, asparagus, diced jalapeno pepper. Toss gently to combine.

To prepare the dressing, combine lemon juice, extra virgin olive oil, kosher salt, freshly ground black pepper, minced garlic, and chopped fresh mint. Garnish with mint sprigs.

Health Benefits


  • Quinoa is one of the most protein-rich foods we can eat.
  • Rich in fiber, iron, lysine, and manganese
  • High in riboflavin and magnesium
  • Dates
  • It promotes digestive health
  • Boosts your heart health
  • Dates being rich in magnesium are known for its anti-inflammatory benefits
  • Reduces blood pressure and risk of stroke
  • Ensures a healthy pregnancy and delivery
  • Increases brain power
  • Asparagus
  • Helps in weight loss
  • Fights urinary tract infections
  • Rich in antioxidants and vitamin E
  • Beats stomach bloating and reduces hangover

The Mediterranean Stuffed Chicken Breasts

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Source: myrecipes.com

Stuffed chicken breast dish is enough for a weeknight supper. More than that it is elegant enough for company.

Recipe outline

Preheat your broiler. Cut bell pepper half lengthwise. Gently place the pepper halves skin side up, on a foil-lined baking sheet. Broil until blackened or for 15 minutes. Place in the zip-lock plastic bag. After 15 minutes, peel it and finely chop.

Combine cheese, olives, bell pepper and basil. Take the thickest portion of the chicken breast and cut a horizontal slit to form a pocket. Close the opening with a wooden pick.

Sprinkle chicken with salt and pepper. Pack the chicken on the grill rack. Grill for six minutes on each side or until it is done. Cover loosely with foil, after removing from grill. Allow it to stand for 10 minutes.

Health Benefits


  • Have significant antioxidant properties
  • Improves heart health
  • Promotes bone health
  • Prevents cancer
  • Bell peppers
  • Low in calories
  • Rich in vitamin C
  • Capsaicin in bell peppers reduces cholesterol, eases inflammation and control diabetes
  • Sulfur present in bell peppers protects against cancers
  • Bell peppers being a good source of vitamin E keeps your skin young
  • Contains vitamin B6 which boosts your nervous system and helps renews cells
  • Enzymes such as lutein protects your eyes from cataracts

Carrot Soup With Yogurt

Source: myrecipes.com

A hint of toasted sesame oil gives depth to this velvety soup. Adding sautéed carrot strips provides a visual delight.

To prepare this soup, go in for fresh baby carrots, not the “whittled-down” packaged ones. If you’re lucky enough to have a green thumb, you can grow fresh carrots, inside your own home. Follow this link to find out how to grow an indoor carrot garden.

Recipe outline

Heat oil over medium heat. Add shallots and carrots one after the other and cook until tender. Add ginger and cook until the carrots turn soft. Allow it to stand at room temperature.

Pour half the carrot mixture into the blender, blend until smooth. Repeat the procedure with the remaining carrot mixture. Pour the pureed soup into pan. Heat for 2 minutes over medium heat.

Spoon the soup into little bowls, top with plain yogurt and fresh mint sprigs. “Adding yogurt makes a difference in the flavor,” says a reviewer of the recipe.

Health Benefits


  • Prevents heart disease
  • Lowers blood pressure
  • Helps in digestion
  • Boosts immunity
  • Protects against cancer
  • Prevents macular degeneration
  • Improves eyesight
  • Enhances oral health
  • Controls diabetes
  • Reduces risk of stroke


A healthy meal increases your energy levels, provides nutrients for growth and repair. It helps you stay active and healthy, and prevents diet-related illness. Follow these tips while cooking to enjoy excellent health.

Use smart fats such as olive oil, over saturated fat like butter. Pick whole grains over refined grains, because whole grains have their bran intact. Thus they have more fiber, magnesium, B vitamins, zinc and other nutrients. Aim up to 4-13 servings of fruits and veggies per day.

Meat is a great source of protein, so eat small amounts of lean meat, fish, and poultry. Dairy products are an excellent source of calcium, so replace whole milk dairy with low fat or non-fat options. It’s the best way to cut saturated fat in your diet.

Keeping portion size reasonable is one of the easiest ways to manage calories. Whether you have high blood pressure or not, keep an eye on your sodium levels. Enhance food with bold flavors like spices, fresh herbs, and citrus. Be mindful and enjoy your food.

7-Day Meal Plan for Women with Rheumatoid Arthritis

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Rheumatoid Arthritis Image Design 1 - 7-Day Meal Plan for Women with Rheumatoid Arthritis

Living with rheumatoid arthritis is hard. You spend all your time worrying about whether you are going to have a flare-up or whether you are going to be able to get on with the plans you made. Taking pills is just a normal part of the process, but that does not mean you want it to be.

What if you could find a way to minimize the flare-ups and pain of the condition? What if you could reduce the inflammation in your joints? It is possible, and you do not need to rely on medication that you could end up addicted to.

The benefits can come from the food you eat. Many doctors recommend changing your diet to help support and heal your condition. This 7-day meal plan will help get you started with a healthier lifestyle to support your health.

Focus on More Anti-Inflammatory Foods

Why does this meal plan work so much? Well, it is all about the foods that you eat. The meal plan is packed with ingredients that will help reduce the inflammation in the body. It is inflammation that is causing most of your rheumatoid arthritis. This is a natural immune system response but for the wrong reasons. Your immune system thinks there is something to attack, but there is not.

Most of the time, it is something in your food or the environment. You cannot get rid of all the pollutants in the air, so you need to do something to get rid of the bad foods in your food.

It is time to pull back on the carbohydrate-rich and sugary foods. You want inflammation-fighting recipes, packed with natural and nutrient-filled ingredients.

Your 7-Day Meal Plan for Women with Rheumatoid Arthritis

The meals do not have to be eaten in this order. The meal plan is just the start to help you figure out a diet that is filling, sustainable, and RA-friendly. One of the best things about the recipes is that they are low in calories, so they will also help with weight loss. Gaining weight is a normal part of RA because you feel like you cannot exercise as much.

Feel free to mix and match the days to suit you. You may even get some inspiration for the types of recipes to search for moving forward.

Day 1:

Breakfast: Cherry and Coconut Porridge

One of the best ways to start the day is with porridge. Make your oatmeal for all the fibrous goodness. You will feel full and satisfied for longer in the day than if you had a carby breakfast. The porridge will also help to support your digestive system, making it easier to absorb the nutrients you get from your diet.

Instead of adding sugar on top, opt for some coconut and cherries. They are deliciously sweet, making it seem like you have got your traditional sugar-laden breakfast.

The cherries can be fresh or dry, but you want to find ones that are as tart as possible. Cherries get their redness from anthocyanin, an antioxidant that helps to reduce inflammation in the body. Meanwhile, coconut is packed with unsaturated fats. They help to improve lubrication while supporting the liver to remove the toxins from the body.

Lunch: Spicy Pumpkin Soup

This is a lunch to have when the nights draw darker. It is warm, filling, and easy to make. You can pop it in the slow-cooked, so it is ready for you when you get home.

The rheumatoid arthritis benefits are in the pumpkin. This vegetable is packed with antioxidants known as beta-cryptoxanthin. These antioxidants offer anti-inflammatory properties that directly remove the reason for your arthritis.

Beta-cryptoxanthin work best when they have some fat in a meal, which is why creating soup with some oil or butter is best. Opt for unsaturated fats to support the rest of your health. The healthy fats will also help to support your weight loss efforts.

Why add spice? Well, this will help to increase your body temperature and aid with the boost to your metabolism. You can find it easier for your body to absorb the nutrients while aiding with weight loss. When you take the pressure off the joints, the inflammation from your condition may not be as bad.

Dinner: Potato Curry and Poached Eggs

day 1 dinner - 7-Day Meal Plan for Women with Rheumatoid Arthritis

This dish does not instantly sound that appetizing, but it is something worth considering for your rheumatoid arthritis meal plan. The benefits come from both main ingredients.

Eggs are traditionally eaten for breakfast, but they are good for your body throughout the day. The protein in the eggs will help to support your tissue and muscle health. This helps your joint health and can help to repair some of the damage from rheumatoid arthritis. You can also reduce the chance of the pain being as intense in your body.

Eggs are also packed with omega-3 fatty acids. These are known for their anti-inflammatory benefits, although they are mostly linked with tuna and oily fish for the brain. Well, now you get another benefit from them.

As for the potato curry, the spices will help to boost your metabolism and increase your body temperature. Potatoes are also packed with starchy carbs, to help you feel fuller and support the metabolizing of other nutrients. You will find it harder to absorb all the nutrients. Do not forget to add onions and garlic to your curry. They have extra anti-inflammatory properties to offer additional support.

Day 2:

Breakfast: Red Fruit Smoothie

Raspberry smoothies are an excellent way to start the day, but you can also start with other red fruits. Try a strawberry or cherry smoothie. It is important that you pack your smoothie with the red fruits for the anthocyanin antioxidants. These are the antioxidants that give the fruits their color and help to reduce inflammation considerably in the body.

The antioxidants will also help to improve the health of the cells. Repairing some of the damage done is possible.

On top of this, you get the protein from your yogurt or milk (whichever you choose to use). The proteins will support the health of your muscles and nutrients, like the proteins in eggs in the dinner the night before.

Of course, a major benefit of this recipe is that you can grab and go. Pop your smoothie into a travel mug and drink it on the way to work. Opt for unsweetened yogurt to remove the unnecessary and inflammation-causing sugars.

Lunch: Greek Tuna Salad

It is time to get a taste of the Mediterranean in your diet. After all, people in the Mediterranean are among the healthiest in the world.

Adding a Greek Tuna salad to your rheumatoid arthritis will help you cut down on all the inflammation in your body. You get plenty of omega-3s through the tuna, olives, and capers. You can also get plenty of fiber through whole grain bread if you choose to have a slice with your salad.

Make sure your tuna is low sodium. You want to cut down on the amount of salt you add to your diet.

Dinner: Turkey Chili

day 2 dinner - 7-Day Meal Plan for Women with Rheumatoid Arthritis

Why not make a delicious chili for those cold winter nights? You can put all the ingredients in a slow cooker, so it is ready for you when you get home.

Turkey is one of the best meats you can consume. You get plenty of protein for muscle and joint health while adding nutrients that make you feel fuller for longer. Minced turkey is also lean, unlike most minced beef and pork.

Kidney beans will give you all the fiber you need for the meal. The fiber supports the digestive system to make sure all the nutrients are absorbed. Make sure the kidney beans are low sodium to avoid unnecessarily added salt. High salt foods will make your rheumatoid arthritis worse, as well as affect your kidney health.

Top the dish with some Greek yogurt or some avocado for more healthy goodness.

Day 3:

Breakfast: Gingerbread Oatmeal

day 3 breakfast - 7-Day Meal Plan for Women with Rheumatoid Arthritis

We have already looked at how oatmeal is good for you, but you do not just want to eat it plain. Well, gingerbread-flavored oatmeal is worth considering. You just need some ginger, walnuts, and little brown sugar.

The walnuts are full of omega-3 fatty acids for better joint health. You will get rid of the inflammation that is causing the problem. The ginger can also help to reduce inflammation and support your immune system against other ailments.

This is something you can make the night before. Just heat it up the next morning.

Lunch: Kale and Chicken Wrap

You want to stock up on leafy greens when fighting against any arthritis. Kale particularly is packed with multiple vitamins and minerals, including calcium, iron, and magnesium. These nutrients will help to support the health of your bones and muscles, improving the health of the tissues, and protecting against inflammation.

Then you get the protein from the chicken, aiding with muscle and tissue strength. Use chicken breast that is skinless to keep all protein lean.

Tortilla wraps are not that unhealthy for you when used in moderation. If you do have a problem with gluten, you can get gluten-free options but watch out for the added sugars in them!

Dinner: Baked Cod with Rosemary and Pecans

Many of us have a selenium deficiency, but that is easily rectified. Did you know that a selenium deficiency can make your rheumatoid arthritis worse? All you need to do is add a few pecans or Brazil nuts to your diet. Crush some pecans and mix with rosemary to sprinkle on top of your baked cod.

The fish will help to improve the levels of omega 3 in your diet, as well as protein. It is a quick fish to bake, making it one of the easiest dinners to prep and cook when you get in from work. You do not need to bread your fish, but you can. Try Panko breadcrumbs for a healthier alternative to support your RA.

Day 4:

Breakfast: Apple and Rhubarb Muffins

Sometimes you want something that you can bake in advance and have ready for you on the day. Making some muffins is the best option. They will store for around five days so that you can make these at the start of the week. Get the kids involved, too!

Ginger is a delicious addition to your apple and rhubarb muffins. It is dairy and gluten free while offering anti-inflammatory benefits.

Lunch: Fruit Salad

day 4 lunch - 7-Day Meal Plan for Women with Rheumatoid Arthritis

Fruit salads are not just for snacks. They can be delicious as a meal and will help your rheumatoid arthritis. It is time to consider making one for your lunch on day four.

Choose fruits from the season. They are packed with more nutrients and taste, helping your joints and your mind. You can make a fruity dressing, but keep it separate until you are ready to eat your salad. The dressing will make your fruit salad soggy otherwise.

Dinner: Stuffed Red Peppers

Red peppers are full of beta-carotene, vitamin C, and many other nutrients. They all help to support the health of the cells, regenerating them when they have suffered damage from your health condition. It is time to use them whole and stuff them for a filling and new meal.

You can make an Italian-style tomato-based sauce for your peppers. Opt for some turkey mince for extra protein, while the tomatoes offer extra vitamin C, beta-carotene, and other antioxidants for improved health.

Day 5:

Breakfast: Granola with Ginger and Almond Milk

Sometimes you want something that is dairy free on a morning. The sugars in dairy can lead to flare-ups on your bad days. Opt for almond or soy milk instead. You still get the healthy proteins and calcium without the lactose.

Use it for your granola and add a little bit of ginger. The ginger offers the anti-inflammatory properties, while the granola will offer fiber to keep you full throughout the day.

Lunch: Sweet Potato and Red Pepper Soup

Again, it is time for soup to warm you up through the day. When you feel satisfied and warm from a meal, your whole body reacts. Your brain can release all the right chemicals to make you feel happy and reduce inflammation within your body.

Sweet potato soup offers many of the same benefits as pumpkin soup. There is a slightly sweeter benefit, which will help to curb some of your sweet cravings.

Try roasted red peppers to add to the soup. While you can buy jarred ones, homemade ones are healthier for your rheumatoid arthritis.

Dinner: Lemon Herb Salmon

say 5 dinner - 7-Day Meal Plan for Women with Rheumatoid Arthritis

Salmon is one of the best fishes you can eat. It is packed with healthy oils that will help to reduce inflammation and support your break health. Pack with a range of your favorite herbs and a little lemon to gain more flavor and other health benefits. You can get more vitamin C and antioxidants to support your cell health.

Do not forget to serve with a side of vegetables. Sweet potatoes and courgettes tend to work well.

Day 6:

Breakfast: Mushroom and Spinach Frittata

day 6 breakfast - 7-Day Meal Plan for Women with Rheumatoid Arthritis

We have already looked at why eggs are so good, and you can have them in so many ways. Frittatas are filling and quick to make.

The mushrooms and spinach will add to taste, while offering other nutrients that support the health of your joints. You will get more calcium, magnesium, and fiber to keep your whole body in check. It is the best way to reduce inflammation and keep flare-ups at bay.

Lunch: Smoked Salmon and Potato Tartine

Smoked salmon is just as good as unsmoked for the omega-3s. You also get plenty of flavor in every single bite. While potatoes have carbs, they are starchy carbs for a healthy dish.

If you are not a fan of smoked salmon, you can have unsmoked instead. Tuna is another filling option.

Add a side salad or some soup for a filling dish in the middle of your day.

Dinner: Sweet Potato and Black Bean Burgers

If you want burgers without all the unhealthy fat and ingredients that cause inflammation, you will want to grate some sweet potatoes and crush some black beans. Mixed they give you a taste, inflammation-fighting patty that you can use just like normal burgers. The benefit is the extra beta-carotene and vitamin C that you would get with minced beef!

Serve the burgers with whole grain bread to help avoid the extra sugars. Pita bread is an excellent alternative.

Day 7:

Breakfast: Banana and Egg Pancakes

Try some delicious pancakes for your Sunday morning breakfast. Instead of adding all the refined flours and grains, opt for these two-ingredient, weight loss-friendly pancakes. You can choose the number of bananas and eggs you add, depending on your taste preferences but a ratio of 1:1 is a good place to start.

The bananas are filling, creamy, and packed with potassium to help your electrolyte levels. You will find it much easier to use up the macronutrients for energy, so you fight against inflammation. The bananas also mean you do not need to add extra flavor toppings.

Mash the bananas and combine with the eggs. Then just make your pancakes as you would normal pancakes.

Lunch: Squash and Red Lentil Stew

You can use any squash you want. They all offer a range of nutrients that will support the reduction of inflammation in your body. Red lentils are packed with proteins for the health of your muscles and tissue.

Make some of this stew ahead of time and stock in the freezer. You can heat up quickly for lunch.

Dinner: Turkey and Quinoa Stuffed Peppers

day 7 dinner - 7-Day Meal Plan for Women with Rheumatoid Arthritis

Pull out the stuffed peppers again, but this time with a slightly different filling. Turkey and quinoa are complete proteins, offering more support for your muscles and joints compared to the likes of lentils, chickpeas, and other non-meat proteins. The stuffing is also extremely filling and fibrous, helping to reduce inflammation in the body.

If you do not want red peppers again, opt for orange or yellow peppers. They are packed with antioxidants more than green.

It is Time to Follow Your Rheumatoid Arthritis Friendly Meal Plan

The meal plan above will give you a range of ideas to get started. All the ingredients will support the health of your joints in some way. Start mixing and matching to create a delicious meal plan you can follow each week. You will soon find flare-ups reduce, and you can enjoy life once more.

The Ultimate Guide to Cooking Your Vegetables

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Cooking Your Vegetables Image Design 1 - The Ultimate Guide to Cooking Your Vegetables

While eating your vegetables raw is the best way to get all the nutrients, it is not always the most fun way. Cooking your vegetables allows you to make a range of dishes. You can try out new delicacies and recipes, so your meal plans do not get bored.

However, is there a way to cook your vegetables, just right? Should you avoid certain cooking methods? How do you keep some crunch on your vegetables when you cook them?

It is time to get the best-cooked vegetables for all occasions. Each vegetable will require different cooking time and necessities and will also taste better in certain ways. It is worth breaking the cooking down by individual vegetable.

Here is your ultimate guide to cooking your vegetables to make them delicious, nutritious, and fun.


subhead 1 41 - The Ultimate Guide to Cooking Your Vegetables

You can braise, grill, roast, and microwave artichokes relatively easily. They will require a little prep work to remove the tough outer leaves that can make them almost impossible to cook and eat. Do not forget to chop their woody stems off as well.

If the artichokes have any bruising or browning, discard them. They are starting to go off and will not have all the nutrients to support your health.

When braising, you will need some olive oil to help prevent them sticking to the pan. They taste delicious with a little thyme mixed in and about a cup of white wine or vermouth. Bring the liquid to a simmer and then cover and cook for about 15 minutes. They will be tender and absorb all the flavors.

If grilling, you will want to scoop the choke out of the artichokes by chopping them in half. You can add a little oil and salt over the top, before grilling for about 8 minutes. Turn partway through the grilling time to cover all sides.

Steaming is extremely easy and one of the healthiest ways to cook the vegetable. Put in a basket over some water and cook for 15 minutes, so they are nice and tender.

Microwaving can be a good way to cook to keep the nutrients. You can add some white wine and thyme to the dish with the vegetable and cook for about 8 minutes. You will get the taste like braising.


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Like artichokes, asparagus can be cooked in all four ways, although roasting and grilling tend to be the most favored. If the ends look a little woody, discard them as it means they have gone off. You want sturdy spears for excellent taste. Trim of the ends of the asparagus before cooking them.

Use some water and lemon in a pan for braising and simmer the asparagus in there for about 5 minutes, until tender. You can use the same mixture in the microwave, cooking on high for 3 minutes.

When roasting, you will need to turn the oven up high to 500F. Coat the vegetables with olive oil and cook for 10 minutes, turning halfway through. As for grilling, place under a medium heat for 6 minutes, turning now and then to avoid one side burning.


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Broccoli is one of the most popular vegetables in the grocery store. It is packed with nutrients that will support your whole health, and it is one of the easiest to cook. Steaming is one of the most popular ways to cook, but certainly not the only option. However, broccoli tends to be better raw to get all the nutrients if you can deal with the slightly bitter taste.

Avoid broccoli with yellow florets. You can eat or discard the central trunk of the broccoli, but it is easier to cook just the forest.

To steam, add some water and lemon juice to a pan and bring to a simmer for 2 minutes. Add the broccoli to a basket over the water and cook for 5 minutes. You will cook through and absorb all the flavors of the lemon to balance out the bitterness of the vegetable.

Roasting is an option, but like asparagus, you will need to have the oven turned high to 500F. Cover in a little oil and cook for 10 minutes, turning halfway through to avoid burning. The broccoli will be slightly browned.

If you like to use the microwave, you can cook broccoli in just 4 minutes. Place the florets in a dish, cover, and place in the microwave on high.

Brussels Sprouts

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It is time to get your Christmas vegetables just right. They tend to be the vegetables everyone avoids but buys because of it “traditional.”

You want to get firm Brussels sprouts that haven’t yellowed. Look out for insect holes, as they tend to be favorites of insects. One thing many people tend to forget to do peel the outer leaves. Most stores will not do this for you, but the outer leaves tend to be tough to chew.

Braising is one of the quickest ways to cook. You can put in a skillet with some dry white wine and cook for about 7 minutes. The Brussels sprouts will soften and absorb the flavors of the wine.

Alternatively, you can use the same liquid in the microwave. You only save about a minute of cooking time.

If you want to steam, place some water in a pan and cook the sprouts over the top for 6-8 minutes. Roasting will take longer and require a 500F heat. You will need to oil and cook for about 20 minutes, turning halfway through. While many people roast, they do not give the Brussels sprouts enough time to soften.


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Carrots are one of the most popular vegetables and quite frequently eaten raw or boiled. There is no problem with doing either, but sometimes you want to do something a little different.

When buying carrots, look for those that are orange. You want to avoid any that have white/gray sections on their skin or any residue left behind. Buy with the greens attached if you can, as the carrots will gain more nutrients from them. Before cooking, chop the greens off and peel the carrots.

Microwaving the carrots is certainly one of the quickest ways to cook them. You can chop the carrots and put in some white wine or broth. Cook, covered, for 3 minutes on high.

Alternatively, you can use some water in a pan and steam the carrots for 4 minutes. Frying in a pan with some butter will also only take you 4 minutes, but make sure you keep moving the vegetable around the pan.

Roasting tends to be popular when making Sunday dinner. Chop the carrots in half lengthwise and place on a baking tray, covering with a little oil. Bake at 500F for 15 minutes. Get the temperature right for soft, well-roasted carrots.


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While you can eat cauliflower raw, you do not have to. It is straightforward to cook. You want to prepare the cauliflower in the way that you did with broccoli, as florets are easy to cook rather than trying to cook the trunk. Avoid cauliflower with yellow or brown spots. Purple spots are fine!

It is possible to steam cauliflower over some water for 5 minutes, or you can cook in some white wine or vermouth for 4 minutes in the microwave. Braising is popular with some white wine and caraway seeds, and only takes about 4 minutes.

If you choose to roast, make sure the temperature is high at 500F again and bake for 15 minutes, turning partway through to avoid burning.


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Whatever you call the vegetable, eggplants need to be cooked just right to get rid of the bitter taste. The eggplant should feel heavy, with smooth and glossy skin. Any wrinkles will mean that it is going off.

There is no need to peel the skin if you do not want. Chop in half or in thick rounds depending on how you plan to cook.

If you are going to roast, chop in half and cook at 500F for 15 minutes. Turn the eggplant over halfway through. You can also grill in the same way, but it will take just 8 minutes.

Braising is the other option, which is when the thick rounds are useful. Mix the rounds with some salsa before placing in the pan and then cook for 15 minutes. You will help to balance out the bitterness and earthy flavor of the vegetable.

Green Beans

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Green beans are another vegetable that tends to be eaten because they are traditional. Nobody really enjoys them because they tend not to cook them properly. Look for firm and thin beans and snip the ends off, before cooking.

You can cook in four different ways. Frying is certainly the quickest, taking just 2 minutes. You will only need a little oil and will need to stir frequently to avoid burning.

Microwaving is the next quickest and easiest option. Put the beans in a little water and place in the microwave, covered, for 4 minutes. If you want to steam, use water in a pan and cook for 5 minutes.

Roasting will take the longest, but you can get soft, delicious beans. Coat with a little oil and cook for 10 minutes, turning halfway through.


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Whether you get red-skinned, yellow-skinned, or white potatoes, you can cook them in similar ways. These are popular in households, and you will already likely cook them in a range of ways. Make sure you scrub off all the dirt before cooking and check that the skin is firm. There is no need to peel the skin before cooking but you can.

Baking your potatoes whole is popular, and you can do this both in the oven or in the microwave. Stab a fork or knife into the potato a few times to allow the water to escape the potato easily. Put the oven up as high as possible and bake for 45 minutes to an hour. The skin should be papery, and the potato will be soft on the inside. If microwaving, you can cook for 6-10 minutes, depending on the size of the potato. If you want to get the crispy skin, pop in the oven for a few extra minutes.

Alternatively, you can chop the potatoes into wedges and cover with some olive oil. Roast in the oven at 500F for 20-25 minutes. Try a few herbs and spices with the olive oil for a slightly different taste.

Fry your potatoes for something a little different. You can grate or chop in chunks and put in the frying pan with a little oil. Cook for 6 minutes, pressing the potatoes down into the pan if grated, and flip for another 5 minutes. If cubed, cook for about 10 minutes, moving around the pan frequently.

Squash of All Kinds

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Squash is available throughout the year but is far more popular during the fall and winter months. Acorn and butternut squash tend to be the most known about, but you can follow these cooking tips for all of them.

Start by halving the squashes and scooping out all the seeds. If you find it hard to but, you can place in the microwave for a few minutes to soften.

To roast, score the squash with a knife and then put, uncovered, in the oven for 45-60 minutes at the highest temperature possible. Check on the squash regularly after the first 45 minutes to avoid burning the yummy goodness. The skin can be burned.

You can also similarly grill the squash. If you want, chop the squash into rounds and grill for 3-4 minutes.

When braising, use some apple juice in the pan and add cubed squash (with no skin) to the mixture. Cook for 15-20 minutes, until the squash, is soft. Alternatively, chop into rings and fry for 7 minutes in a little oil and garlic.

Sweet Potatoes

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In most cases, sweet potatoes can be cooked in the same way as normal potatoes. Look out for those with tight and slightly papery ends.

You can make sweet potato jacket potatoes by roasting or microwaving in the same way as normal potatoes. Sweet potatoes can be a little easier to cook, so you may only need about 45 minutes.

Braising is a popular way to add a little extra taste of your vegetables. Use some broth, thyme, and honey to accompany the natural sweetness of the potato. Chop the sweet potatoes into small cubes and cook for 15 minutes in the liquid, while covered. Remove the cover and cook for another 2 minutes to make the liquid into a glaze.

Sweet potato wedges are easily made in the oven. Turn the heat up to 500F and use some olive oil over the top of your potatoes. Cook for 20-25 minutes, turning partway through to avoid burning.

Add the wedges to some water to boil your potatoes if you want. Cook for about 15 minutes until tender. You can drain and add some milk and butter to make sweet potato mash if you want. Add some boiled carrots and make sweet potato and carrot mash.

Turnips and Swede

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Finally, it is all about the turnip and Swede. They can taste delicious, but they need to be cooked just right. You also need to find those that haven’t started decaying, which means looking for firm and white skinned turnips or Swede. It is best if the greens are still attached when buying, but you will want to chop the greens off when cooking.

Grilling the vegetables is one of the easiest and quickest options. Slice the turnips into rounds and steam them for 5 minutes, before putting on the grill for about 8 minutes. You can just keep them in the basket to steam for 12 minutes to fully cook that way if you want.

If roasting, drizzle oil over the turnip or Swede rounds and bake for about 15 minutes, until tender. Frying is your next option, which will take about 12 minutes with a little oil.

It is also possible to boil and then mash. Turnip, Swede and carrot mixtures tend to work together for something a little different to the usual mash at Thanksgiving or Christmas.

Make the Most of Your Vegetables

These are some of the most popular vegetables undercooked or not prepared properly. Not cooking right will destroy the taste, the nutrients, and the fun. Make sure you get them just right by following this ultimate guide. You will soon have a dish worth serving to family and friends, without apologizing for burnt bits!

7 High Carb Foods To Add To Your Weekly List

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High Carb Image Design 1 1 - 7 High Carb Foods To Add To Your Weekly ListCarbohydrates are not as bad as many diets will make you believe. They are necessary for the body to give you energy throughout the day. Carbs offer you more immediate energy compared to protein and fats, so they can help to perk you up and reduce sugar cravings quickly and effectively.

However, eating the wrong types of carbs can lead to health problems. Simple, refined carbs are ones that you want to leave off your shopping list as much as possible. Complex carbs will include enough fiber and other nutrients to help protect you from blood sugar spikes and energy crashes in the day.

The downside of simple carbs is often why many diets will demonize carbs completely. Many in the past did not understand the differences between the two types of carbs and how they break down in the body. That is not surprising considering all fats were once lumped together as being bad and all cholesterol was deemed to be unhealthy.

When it comes to high carb foods, make sure you consider all the benefits. Here are seven that should be added to your weekly list for a healthy and balanced diet.

Add More Quinoa to Your List

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Quinoa is often referred to as a carb. It is a pseudocereal that is prepared just like a grain and is eaten similarly. However, it is a nutritious seed that is a complete protein. In other words, it has all the amino acids your body could need!

When cooked, it is made up of 21.3% carbs, which makes it a high carb food. The carbs are often acceptable when you look at the protein and fiber content. Despite some sugary elements, the protein and fiber help to keep the food intact for longer. The digestive system finds it harder to break down the food, which means the carbs are not sent straight to the bloodstream. You do not get the sugar overload and insulin release that you would with other grains.

Quinoa is so good that it is highly recommended in a vegan diet. This is a diet without any animal products, which makes getting a complete protein difficult. There’s only a small amount of non-animal product foods that have all the amino acids your body needs, and quinoa is one of them.

This is an ingredient also highly recommended for diabetes patients. Because of the protein and fiber, the carbs do not cause the sugar spikes that other foods do. Controlling the blood sugar naturally is essential for diabetic and pre-diabetic patients.

To make this food even better, there is no gluten involved. It is an excellent alternative to anything wheat based and perfect for those who specifically need a gluten-free diet. There’s no need to add gluten to the food, either. However, it is still worth checking the packaging to make sure the ingredient is not processed in a food with gluten products.

Whether you want to live a healthy lifestyle, avoid gluten, enjoy meatless days, or lose weight, quinoa is something you want to eat. It is easy to prepare and works with almost anything. You will be amazed at the dishes you can create.

Stock Up on Oats

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Porridge may have once been considered the breakfast for French commoners, but it has always been a staple in all Scottish diets. There’s a big reason for this: it is excellent for the health.

While it is a high carb food, it is also a high fiber food. This is the best thing to keep your digestive system in order, which will help in many ways. With an efficient digestive system, your body will absorb all nutrients from food and support the immune system. Almost 11% of raw oat services are made up of fiber.

How much are carbs? Around 66% of the food is carbs. That can sound like a bad thing, but it is the fiber that helps to avoid any issues with the blood sugar levels. The fiber helps to encourage the body to break the food down slowly, offering excellent blood sugar control naturally. There’s no need for insulin spikes at all.

In fact, the fiber is so good that you are left feeling full and satisfied for hours. You can have breakfast of porridge oats, and you will be fine until lunchtime! This makes it an excellent weight loss food since you will naturally eat fewer calories throughout the day.

If the fiber and carbs were not enough, you would gain the benefit of antioxidants, minerals, and other nutrients. This is food that will support your immune system ten-fold. You gain nutrients that will fight against free radicals, reduce inflammation, and improve the overall health. There’s also the benefit of more protein in oats than the majority of other grains out there. Oats have been linked to reducing all types of health problems, including heart disease risk.

Plus, oats are affordable. You can get a large bag that can last you months for less than $10. Just make sure you store them in a glass or plastic, airtight tub to avoid moisture getting into them.

Look Out for Buckwheat

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Like quinoa, buckwheat is known as a pseudocereal. It means that it is prepared and treated like a grain, but it is not quite a grain in its makeup. It is not wheat and has no gluten at all, making it perfect for those who need or prefer a gluten-free diet.

Buckwheat is 71.5% carbs, which makes it extremely high carb. This is when raw. The amount will reduce to 20% when it is cooked! That is still high and leaves many people fearing that it will cause health problems. However, the high fiber and protein, like with quinoa, make it one of the healthiest foods to buy on a weekly basis.

Like the other foods on this list, buckwheat is full of minerals, antioxidants, and more. There are more nutrients than most other grains out there, and there are studies that show this is good for the heart. Buckwheat does not have the same blood sugar effect as many other grains, because of the high fiber and protein amounts. Those with diabetes are encouraged to eat more of this pseudocereal on a weekly basis.

More studies are still required, but the results have been so far encouraging. People who eat it also find that they are fuller for longer. They do not eat as much through the day, helping them lose and maintain their weight. There are not the same energy highs and lows that a lot of other high carb foods cause.

Do not Forget to Stock Up on Your Bananas

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Let’s look at fruits for your carbs. You know that all fruits are made up of water, fiber,and carbs. In fact, all fruits have natural sugars—some more than others. It is the natural sugars that give them a bad name.

Bananas are one of the most demonized fruits of all. Most low carb diets will recommend against them, but they are highly beneficial for the health.They are extremely easy to eat and advised to give to babies as their first foods.

You will get around 23% carbs within a banana. Some of them are the natural sugars, but you will also get starchy carbs. This is an important thing to focus on. Starchy carbs break down much slower than the natural sugars. They encourage the digestive system to take its time, leaving you feeling fuller but also preventing the instant sugar rush you would get from any sugar.

If you want more starchy carbs, opt for bananas that are not quite ripe. These are the greener ones that are relatively solid but are still edible and tasty. You will still get some sweet tastes. As the bananas ripen, the starchy carbs turn into the natural sugars.

Bananas are packed with nutrients. You will likely know all about the potassium, but did you know that bananas also contain vitamins B6 and C? Potassium is important for energy and the processing and removal of electrolytes from the body. This mineral will help to keep blood pressure low, helping to support the health of the heart and reduce the risk of stroke.

Vitamin B6 is essential for the digestive system. It works with other B vitamins to help turn the carbs, proteins, fats, and fiber into energy for the metabolism to use throughout the day. The vitamin C will support the immune system and health of the cells in the body.

Of course, there’s also the fiber to consider. This works with the starchy carbs to make sure the digestive system works effectively and breaks down the bananas slowly, avoiding the release of too many sugars into the bloodstream.

Try to get more unripe bananas not just for the starchy carbs. These bananas also have more pectin, which helps to encourage more good bacteria within the gut. The gut needs good bacteria to overpower the bad and encourage a healthy immune system.

Add More Blueberries Weekly

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Blueberries are not the most affordable fruits out there, but they are excellent for the weekly shopping list. If you cannot afford them weekly, then opt for them on a monthly basis at least. The good news is you can stock up on frozen blueberries rather than fresh and still get all the benefits! This will keep your costs down and allow you to stock up monthly but eat weekly with ease!

Blueberries are known as a superfood for a good reason. The little fruits are packed with more antioxidants than almost any other fruit in existence! Mostly water, they are made up of 14.5% carbs, which puts them on the high carb list. Most low carb diets will recommend against them because of the natural sugars, but it does not make sense when you look at all the other benefits that the fruit offers.

The antioxidants in blueberries have been linked to anti-cancer benefits. Not only can they help prevent cancer from forming, but they have also shown some benefits in repairing the damage and reversing cancer. The antioxidants kick out the carcinogens from the body and help repair the damaged and abnormal cells.

On top of that, the fruit contains vitamins C and K and the mineral manganese. We have already seen the benefits of vitamin C, but what about vitamin K? This is one that the body needs to help with the natural clotting of blood. Without it, cuts would continue to bleed, and you are at a higher risk of internal bleeding.

As for manganese, this is an often-overlooked mineral. Manganese has two properties: to reduce inflammation and prevent osteoporosis. The latter is a disease of the bone that is common in older women. The bones cannot take in as much calcium, so they become brittle and more prone to damage. As for inflammation, this is linked to some health problems, including chronic pain and brain diseases.

Studies show that eating blueberries can help to improve the memory. This is not that surprising if they help to reduce inflammation within the brain and restore connections.

Blueberries are extremely easy to add to your diet. You can blend them with green vegetables to create a smoothie that isn’t as bitter or add them to your porridge oats!

Stock Up on More Grapefruits

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Grapefruits are one of the lowest high carb foods on this list, coming in at just 9% carbs. However, they are one of the best fruits to eat on a daily basis.

Many people view grapefruits as having negative calories. That is not true, but it is easy to see where the idea comes from. It is very easy for the body to use up the calories that grapefruits offer, and the bittersweet fruit does contain fewer calories than most other fruits out there. Just half a grapefruit a day is considered good for those who want to lose weight.

However,it is not just those losing weight who benefit. Those with insulin resistance will also find a benefit. While grapefruits are full of natural sugars, they also full of fiber and water, along with many other compounds. The fruit can help to reduce the amount of sugar entering the bloodstream, preventing the need to release more insulin.

Studies have also shown benefits for those with kidney stones. The acids within grapefruits help to dissolve and prevent the kidney stones from occurring. Other studies show the antioxidants in grapefruits can also prevent colon cancer. This is partially also due to the fiber that prevents constipation and keeps the colon works.

Avoid drinking grapefruit juice. You will remove the pulp and the fiber, which will lead to the natural sugars getting into your bloodstream.

Do not Overlook the Beetroots

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Finally, it is time to turn to the vegetables. You want to turn to those bright purple vegetables that are often blamed for staining clothes! Yes, we are talking about beetroots, also known as beets.

Whether you eat them raw or cooked, you will get about 10% carbs that are mostly sugar. Fibrous carbs are also found, which helps to prevent the sugaring of the blood. However,that is not all you gain.

The dark coloring is all thanks to certain antioxidants, which are also responsible for the dye of blueberries! These antioxidants help to prevent oxidative stress, reducing the risk of cancer, signs of aging, memory issues, and much more.

You will also get nitrates, which turn into nitric oxide when broken down in the body. This is not bad! Nitric oxide is needed to keep the blood pressure down, reducing your risk of heart disease, stroke, and much more. Most people do not even realize they have high blood pressure until they suffer a disease because of it!

If you are into much sport, you will want to consider beet juice. It improves the concentration of nitrates, which will help to boost your endurance and stamina while exercising. Mixed with some ingredients above afterward, you will improve during and after exercise performance.

What Will You Add to Your Weekly Shopping List First?

If you are not sure about adding these foods to your shopping list, start with them one at a time. It can be daunting making a significant change to the food you eat, especially if you are not used to eating high carb foods. Choose one or two and try them for a few weeks. Then you can add another and work your way up until all seven are on your weekly shopping list.

You will not regret eating these. They are not going to cause problems for your health. In fact, the nutrients within them protect you from all types of health problems!

The Ultimate List of Yellow Foods You Need for Better Nutrition

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You may have heard that yellow foods are good for your health. While this is not the case for every single yellow food out there, most them are certainly ingredients you want to add to your diet. However, how do you know if a yellow food is good for you?

We consider the yellow foods that you want to start adding to your diet. They are all those that offer better nutrition through the vitamins, minerals, and antioxidants on offer. We also consider just why they are so good for you. Are you ready to improve your health with a slight diet change or two?

Why Are Yellow Foods So Good?

Yellow foods offer an instant mood boost. This is the case for any bright color food, but there is something about yellow. When people look at yellow, they see happiness and joy. There is a feeling of hope, even when life seems to get you down constantly. The mind will instantly get a boost from happy hormones just by looking at something yellow. Adding the food to your meals, you will find you get an instant positive glow from your meals.

However, it is not all about psychology. After all, you could just have yellow items around your workspace or home for all the benefits, right?

Yellow foods are also mostly full of extra nutrients that you do not get from foods of other colors. The yellow coloring comes from certain healthy vitamins and antioxidants, such as carotenoids or bioflavonoids.

These pigments help to add far more vitamin C to your diet. This is a vitamin that the body cannot make itself and cannot store. You need to get it in your diet daily if you want to keep yourself healthy. Vitamin C is important for so many functions, including boosting the immune system, supporting the vision health, improving digestion, and keeping the heart healthy.

Other nutrients within yellow food also help with the process of wound healing and skin health support. Some studies show the nutrients will also support the strength of the teeth and bones.

One of the biggest benefits of yellow foods is that the coloring is natural. There is no need to add chemicals to your diet. Nature offers the likes of pineapples, lemons, squashes, peppers, bananas, and so much more. By getting more nutrients through natural means, you keep your overall health in check. Your organs do not have to remove the toxins, meaning they can focus on healthy growth.

Do not forget about yellow hers too, which offer other health benefits. They have been used for medical reasons for centuries because of their antiseptic, diuretic, and astringent benefits. While you avoid adding more toxins to your body, you can also help your body remove other toxins. The herbs help with the digestive process, blood flow, and removal of bile from the body.

Yellow foods can also aid in weight loss. You get rid of gas buildup, increase the mood to avoid comfort eating, and eliminate unnecessary calories so your metabolism constantly works to your advantage.

Now that you know all about why yellow foods are so good, it is time to look at the ultimate list. Make sure these yellow foods are on your shopping list the next time you go to the grocery store.

Stock Up on the Sweet Corn

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Any corn is going to offer you major benefits for your health, but sweet corn tends to be the easiest to get. Plus, sweet corn offers a certain natural sugar benefit.

Let’s look at corn overall. The bright colored plant is packed with vitamins A and E, along with numerous B vitamins and minerals. It is known to help reduce the risk of colon cancer because of its phytochemicals. The phytochemicals prevent carcinogens infecting the cells within the body, eliminating cancerous changes and developments. If you already have cancerous cells, the phytochemicals can prevent advancements and even repair some of the damage.

The fiber count in corn has also shown benefits for the body. Fiber helps the digestive system work more effectively, meaning more nutrients are absorbed, and constipation is less of a problem. It can also help to reduce symptoms of IBS, Crohn’s disease, and other health problems.

Moreover, you do also have the sweet benefits. There are natural sugars in sweet corn, which can lead to it being slightly higher in calories than most other yellow foods. However, the sweetness will help with weight loss and improve the health. You can help curb the sweet cravings, without adding unnatural sugar to your body. The natural sugars are fiber-filled sugars, which will help to keep your blood sugar levels to a minimum.

Corn can be eaten in a variety of ways. You can add it to your salads cold or throw it into your dishes to cook. Corn on the cob is a fun and healthy dish to add to a BBQ.

Get Squashes that Are in Season

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Winter and summer squashes can come in yellow varieties. Butternut squash is one of the most popular, but there are so many other options. It is time to stock up on them for your diet. Get whatever is in season at the time to gain most of the health benefits. The nutrients will be plentiful, and you will get tastier options.

Squashes are packed with vitamins A and C and folate. You will also get plenty of potassium, fiber, magnesium, and phosphorus. Most people look at bananas for their potassium, but squash can contain more of it in a serving. Moreover, yes, potassium is needed by the body, as it helps to keep the organs and tissues in the body working effectively. It is an electrolyte that you will need to add daily.

More importantly, yellow squash is full of manganese, a mineral we often overlook. It is used for improving the strength of the bones, working with the calcium to keep your bone health in order. The manganese will also help your metabolism process carbs and fats to turn them into energy, helping you with your weight loss efforts.

How else will squash help? Well, the vitamin A helps with the tissue development and eye health. The vitamin C helps to support the immune system. Folate will help with the nervous system development.

One of the downsides of squash is that it can be difficult to use in your cooking. It is hard to chop when raw but there is a way around this. Pop it in the microwave or oven and allow it to soften. You can then chop and easily add it to your soups and stews. Butternut squash soup is one of the tastiest fall and winter dishes to make. You will feel warmer and happier when the nights get darker.

Do not Overlook the Yellow Peppers

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You have likely seen yellow peppers in the grocery store. While peppers are often called a vegetable, they are a fruit, but that should not stop you from buying them.

All types of peppers are mostly made up of water, which can make them excellent for those trying to lose weight. Yellow peppers are the sweetest of the lot, too. You will feel like you are eating something naughty and help to curb your sweet cravings, which will help you stick to a diet. Since there is so much water, they will help you feel fuller quicker, but they also offer a variety of macro and micronutrients.

One nutrient that you get from yellow peppers that tends to be overlooked is vitamin K. This is necessary for the clotting functioning of the body. It is another vitamin that the body cannot make itself and finds it difficult to store, so you will want to add it to your diet as much as possible. It will make all the difference between healing from wounds and prevent internal bleeding.

Of course, the peppers are also packed with vitamin C. You can protect yourself from disease, improve your skin health, and even boost your energy levels.

Yellow peppers are extremely easy to add to your diet. They can be eaten raw and are exceptionally taste in salads during the summer. When it comes to the winter, try making stuffed peppers, using the yellow peppers as the base. Alternatively, marinate them with some lemon, oregano, and garlic olive oil. You can use them in wraps or make them as a side dish with your roast dinners.

Switch White Potatoes for Yellow Potatoes

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Most people will switch white potatoes for sweet potatoes but opt for yellow potatoes instead. They tend to be cheaper than sweet potatoes and come in larger bags instead of paying by the pound or kilo. They are also excellent comfort foods while offering a variety of nutrients.

Potatoes are extremely filling. They tend to get a bad reputation for their carb count, but the carbs are all starchy. They help to add nutrients without increasing the blood sugar levels. At the same time, they will make you feel fuller sooner than other carbs and some proteins! You are less likely to overeat potatoes. However, they are cooked.

Yellow potatoes are full of phosphorus. This helps to protect the cell membrane structure, meaning it is harder to damage them. The mineral will also help to turn more nutrients into energy while aiding with bone mineralization to keep them strong and healthy.

By adding yellow potatoes to the diet, you can also improve the heart health. Potatoes are packed with niacin, which is also known as vitamin B3. It helps to reduce the amount of cholesterol in the body, which improves the blood flow. Your heart does not have to work as hard, and you can reduce the risk of cardiovascular disease.

Pantothenic acid is another vitamin you will find plenty of in yellow potatoes. Also known as vitamin B5, the nutrient will help to support the nervous system health and the adrenal function to make sure your body works effectively throughout the day.

One of the downsides of potatoes is that people tend to add a lot of fats and oils to them, especially when roasting them. It is important to cook them in a way that releases all the nutrients without adding extra calories and unhealthy elements. Boiling and mashing are excellent options, and you can always add some yellow herbs for tastier treats with extra health benefits.

Stock Up on Plenty of Yellow Beets and Beans

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Beets and beans will be included on most of food lists for a healthy diet. However, you want to get the right type. Yellow beets and beans are extremely good for your health.

Let’s start with the yellow root vegetables, which tend to be sweeter than their red counterparts. This is not necessarily a bad thing. The natural sweetness is backed by the starchy goodness to help keep the blood sugar levels down. By stocking up on sweeter root vegetables, you can help to curb your sugar cravings effectively throughout the day.

The yellow beats are also packed with nutrients to support the kidney health. Your body will be able to remove more toxins, supporting the overall health. You will find your blood pressure drops and chronic fatigue is not as bad.

Yellow root vegetables are packed with plenty of beta-carotene, which is turned into vitamin A in the body. It is this nutrient that helps to support the health of the eye, giving root vegetables the known ability to help you see in the dark! The nutrient can help to slow down aging within the eyes, reducing the risk of cataracts and macular degeneration.

On top of that, the vitamin A can help to protect against cell damage in the rest of the body. You are less likely to see signs of aging on the skin. Collagen production is supported, helping to reduce the sight of wrinkles and fine lines.

As for yellow beans, you will get plenty of isoflavones and phytosterols. Together, the two can help to block the amount of cholesterol that is absorbed into the body. Your blood vessels remain healthy, and you can reduce the risk of heart disease and other cardio problems.

There is also plenty of fiber in the legumes. This will help improve the health of your digestive system while improving your weight loss efforts.

Root vegetables and legumes can be used in a variety of ways. You can add them to your salads, soups, and stews. You can also mash them or roast them for side dishes.

Opt for a Banana a Day

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We have mentioned bananas in passing, but they deserve a pointer for themselves. Bananas are certainly a yellow food you want to stock up on for the house. You only need one a day to benefit fully from the nutrients within them. Do be careful with the number of bananas you eat. There are a lot of natural sugars, and they can end up affecting your weight loss efforts negatively.

Let’s start with the potassium benefits. Bananas are one of the most potassium-filled fruits and vegetables on the market. You can get almost all your daily recommended amount from just one banana a day. The potassium will help to reduce your blood pressure, keeping your heart healthy and functioning properly.

Bananas can also add much energy to the diet that is easily accessible. Yes, this is the natural sugars. Depending on the ripeness of the bananas, the energy can be starchy or sugary. Either way, your metabolism easily accesses the carbs to fuel the body throughout the day.

You can also get a good amount of magnesium from bananas, which is an essential nutrient for your muscle. Magnesium can help to prevent your muscles from cramping and spasms, helping to reduce the pain you feel. If you suffer from restless leg syndrome, you may find that bananas help to reduce the effects.

While you can just eat a banana, you can also add them to your smoothies for a healthy, creamy texture. Bananas also work well with eggs for low-calorie pancakes!

Use Lemon Daily

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Finally, we must remember about lemons. This yellow fruit is one of the most widely available. It is used for a variety of reasons and supports the body in more ways than you can imaging.

The best way to add lemons to your diet is through the lemon water. Just add a couple of slices to your normal water and drink it first thing in a morning. Not only will the water help to rehydrate your body and fill you up, but the lemon will help to neutralize the acid levels in the stomach. Despite being an acid, the lemon juice will become more alkaline in the water to help support the overall health.

Lemon is also an excellent cleanser. Without the water, its acidity is high. It is commonly used for brightening the skin and hair, reducing the look of dark spots and age blemishes. You will need to use this carefully, as the acid can be too strong for some skin types.

Of course, the vitamin C is a major reason to add more lemons to your diet. You will support your immune system considerably by adding lemons to your diet.

Moreover, we cannot forget the natural sweetness. Using zest and lemon juice in your dishes will help to create a natural sweetness that will help curb most of your sugar cravings.

You can get many of the same benefits from pineapple. The acid in pineapple is a little less strong, making it slightly better for those with sensitive skin.

Which Yellow Food Will You Stock Up on First?

There are just so many yellow foods out there. Not all are great for you, but there are certainly some that will offer a range of health benefits. Make sure you stock up on ones that will support as much of your health as possible. Add foods that will get rid of more toxins, support your heart health, and improve your weight loss efforts.

Add a mixture of the yellow foods above. They can be used raw and cooked to help you add them easily to your diet. Which one will you add first to your health?

The Ultimate List of Fish to Eat (Inc What to Avoid)

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Fish can serve as a power food or an absolute toxic inflammatory nightmare to your body. Everything depends on the kind of fish you choose. The American Heart Association recommends that you eat fish twice a week to meet the RDA for omega 3 fatty acids. But how on earth do you know that the fish you’re eating is beneficial?

There are millions of fish species, but you can consider only a few as healthy choices. To choose which species to eat, first, find their fatty acid profile. Fish that live in dark, cold waters contain higher levels of Omega 3’s.  Salmon, sardines, rainbow trout, anchovies, bass, herring, and tuna are rich sources of omega 3 fatty acids.

Next, consider their source. There are two categories of sources: farmed or wild. Each method has its pros and cons. To help you make healthy seafood choices we’ve given you the ultimate list of fish to include and avoid.

Health benefits of eating fish

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Highly nutritious. Fish is one of the healthiest foods on the planet. All kinds of fish are good for you. However, the fatty type of fish is the healthiest of all. Fatty fish such as salmon, sardines, trout, tuna, and mackerel are higher in fat based nutrients. One of the nutrients is fat-soluble vitamin D which acts as a steroid hormone in your body.

Fatty fish contain significant amounts of omega 3 fatty acids. They are necessary for the optimal functioning of your body and brain. It’s good that you include fatty fish at least once or twice a week.

Lowers risk of heart attack and stroke. A study of 49,000 women published in Hypertension: Journal of the American Heart Association says that women who consumed little to no fish had fifty percent more heart problems than who at least ate fish once per week.

Researchers also found that women who rarely ate fish had three-fold higher rate of risk of heart diseases. Higher consumption of fish rich in omega 3 fatty acids, slashes your blood fat levels and contributes to lower heart-disease risk.

Reduces Alzheimer’s risk. If you eat fish even once a week, it helps preserve your gray matter neurons. The part of your brain that links up with memory and cognition. Researchers say that people who eat baked or broiled fish but not fried have larger cells and larger brains in the areas of the brain responsible for memory and learning. Larger brain volume lowers the risk of cognitive decline and Alzheimer’s disease.

Eases depression. According to various research studies when you take fish along with anti-depression medications, the omega 3’s is more efficient in treating your depression than medication alone. Studies show that taking 300mg of omega 3 capsules during pregnancy can significantly reduce your risk of postpartum depression.

Boosts brain power. Fish is highly beneficial for kids because of its EFA omega 3 fatty acids. The EFA significantly optimizes the brain development of your children. According to scientists, omega 3 helps soothe the symptoms of ADHD.

Improve skin and hairThe biggest drawbacks of a low-fat diet are that it deprives your skin and hair of the healthy fat it needs leaving it dry. Healthy omega 3’s found in fish, keeps your skin nourished and your hair shiny. Omega 3 is also useful for treating conditions such as psoriasis.

Promotes vitamin D levels. Saltwater fish is an excellent source of vitamin D. According to scientists it wards off disease, prevents cognitive decline and improves bone health. Just one three-ounce serving of salmon contributes 75 percent RDA of this vitamin.

Fish improves sleep quality. Researchers say that vitamin D helps to improve sleep quality. A 6-month study of 95 middle-aged men found that a meal with salmon three times a week improved both sleep and daily functioning.

Fish to include

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(Source: Goodfishguide.org)

  • Abalone- eat often
  • Anchovy anchovies- not so often
  • Arctic char- eat often
  • Bass, sea bass farmed- eat often
  • Bream Gilthead farmed- not so often
  • Clam, Manila (farmed)- eat often
  • Cockle, cockles – not so often
  • Coley Saithe – not so often
  • Crab brown or edible- not so often
  • Crawfish Red Swamp – not so often
  • Cuttle fish-not so often
  • Dab- not so often
  • Flounder-not so often
  • Hake Cape- eat often
  • Hake European-not often
  • Halibut Atlantic farmed –not so often
  • Halibut Pacific-eat often
  • Herring Atlantic and Pacific- eat often
  • Limpet Slipper- not often
  • Mussel, mussels (Farmed) – eat often
  • Oyster, Native, oysters (farmed) – eat often
  • Oyster, Pacific, oysters – (eat often)
  • Pouting or Bib- not often
  • Salmon Atlantic farmed – not often
  • Salmon, Chinook, King Salmon- not often
  • Salmon, Chum, Keta, Calico or dog salmon –not often
  • Salmon, Coho, Silver, White- not often
  • Salmon, Pink, spring, humpback- eat often
  • Salmon, Sockeye, Red Salmon, Blueback, Redfish-not often
  • Sardine, European, pilchard, sardines- not often
  • Squid Japanese flying-not often
  • Sturgeon farmed-not often
  • Tilapia- not often
  • Trout Rainbow- eat often
  • Turbot farmed -not often

Fish to avoid

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  • Alfonsino
  • Bass, seabass caught at sea
  • Black scabbardfish
  • Bream, Red sea bream, Blackspot sea bream
  • Clam, Razor, clams
  • Cod, Atlantic Cod
  • Crawfish
  • Devil Fish, Giant Devilray
  • Eel, Conger
  • Eel, European caught at sea
  • Eel, European farmed
  • Forkbeard, Greater
  • Grenadier, Rough-head
  • Grenadier, Roughsnout
  • Grouper
  • Guitarfish
  • Haddock- Depending on how and where it’s found this species ranges from sustainable to unsustainable
  • Halibut Atlantic found at sea
  • Herring or slid- captured at sea
  • Ling
  • Ling Blue
  • Lobster American- caught at sea
  • Marlin blue- found at sea
  • Mullet Grey Thicklip
  • Orange Roughy
  • Oysters native oysters- found at sea
  • Parrotfish Uhu
  • Plaice
  • Pollock, Alaska, Walleye- caught at sea
  • Prawn King (white leg) prawns- farmed
  • Prawn Northern prawns- captured at sea (North East Atlantic)
  • Rabbitfish
  • Ray, blonde
  • Ray cuckoo
  • Ray Sandy
  • Ray shagreen
  • Ray small eyed
  • Ray starry
  • Ray, undulate
  • Redfish
  • Salmon Atlantic caught at sea
  • Sawfish
  • Scabbardfish Silver
  • Shark, Angel
  • Shark, general
  • Shark porbeagle
  • Shark tope
  • Silver Smealt, Greater
  • Skate common
  • Skate long-nosed
  • Skate, Norwegian or Black
  • Skate, white
  • Sole, Dove sole, Common sole
  • Spurdog spiny Dogfish, Rock Salmon or Flake
  • Squid, Common Chinese
  • Sturgeon caught at sea
  • Swordfish
  • Tuna albacore
  • Tuna Atlantic Bluefin found at sea
  • Tuna Atlantic Bluefin farmed
  • Tuna bigeye
  • Tuna Pacific Bluefin
  • Tuna skipjack
  • Tuna Southern Bluefin found at sea
  • Tuna, Southern Bluefin Farmed
  • Tuna yellowfin
  • Whitebait
  • Whiting
  • Wolfish

Mercury poisoning and other toxins in fish. Mercury is a metal found naturally in your environment. Activities like burning coal, farming and using mercury in manufacturing increase mercury cycling through water, air, and soil. Mercury changes its form in water and becomes methylmercury.

Fish tends to absorb this mercury, and when you consume fish, you too absorb the mercury. At higher levels, it could be harmful. To reduce the risk of mercury contamination, try to avoid shark, swordfish, tilefish and King Mackerel altogether.

Shellfish can also have toxins because they are scavengers. They feed on sewage, industrial deposits, and on the waste of other fish filtering through their bodies. Avoid lobsters, clams, oysters, scallops, and shrimps if you want to avoid excess toxins from shellfish.

If you eat fish that has contaminants such as mercury and other toxins, it results in high levels of mercury in your human body. It even damages the development of the brain and nervous system in the fetus and young kids. So, women who are pregnant, nursing or who are planning for a baby should completely avoid this kind of fish.

Check with local advisories whether the fish caught by your family and friends in your local lakes, rivers and coastal areas are safe to eat. If no advice is available, eat up to 170 g of fish per week, caught from local streams, but don’t eat any other fish, during that week.

Wild fish and farmed fish

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Aquaculture or fish farming means fish gets raised in floating net pens near the ocean shore. This method is also known as “Ocean Raised.”

Pros of farmed fish. Farmed fish are more readily available and a lot cheaper than wild caught fish. Some farmed fish have more omega 3 fatty acids than wild fish because fish farmers control the diet of the fish. Fish farming involves the reduced danger of overfishing.

Cons of farmed fish. Usually, the farmed fish contain more contaminants. Farmers feed processed pellets made from sardines, anchovies, and other small fish. These fish are mostly caught in polluted waters closer to the shore.

As a result, farmed fish contain higher levels of chemical contaminants. These chemicals may cause memory problems, cancer and nonbehavioral changes in children. Farmed salmon contains more of dioxins, PCB’s and pesticides than wild salmon.

Farmed fish are more subject to disease. It spreads quickly through the entire pen. To control the disease farmers feed antibiotics to the fish. Farmers even feed enhanced diet to these fish. Still, they have lower levels of omega 3’s when compared to wild fish.

Wild fish

Wild caught fish live in open waters and eat a natural diet. Fishers catch these fish from open waters.


The wild fish taste much better than farmed fish. Wild salmon is naturally bright in color, while farmers must add dyes to bring color to farmed salmon. Wild fish are healthier and less contaminated than farm fish.

Cons of wild fish

Marine biologists fear that there will not be enough wild fish to meet the growing demand. Overfishing depletes certain species of fish and affects the ecosystem at large.

Fresh wild wish can be more expensive. Some fish travel thousands of miles to reach the grocery store near you. The shipping of fish all over the world pollutes the environment because it uses fossil fuels.

Preservatives in fish

You must be concerned about the chemicals that get sprayed onto the fish. Preservatives such as sulfites, polyphosphates, polytrisorbate and sodium benzoate are sprayed to control the growth of bacteria, yeast, and mold and to make fish more appetizing.

The FDA allows these preservatives. The long-term health concerns of consuming these chemicals are unknown. Warm water fish like Orange Roughly are more likely to have chemicals than cold water fish. It is better to use your judgment and know your supplier.

Healthy fish to eat

The best fish options come from sustainable fisheries. They are lower in contaminants and high in fatty acids. The Monterey Bay Aquarium’s Seafood Watch calls this the “Super Green List.”

Wild caught Alaskan salmon. Salmon is a great option for your overall diet. Not only is salmon rich in omega 3 fatty acids and proteins but it is also high in B vitamins. It is a good source of potassium and selenium.

 Black Cod (Alaska and Canadian Pacific) Cod is a great source of niacin, phosphorus and vitamin B12. The cold-water fish like cod is highly beneficial for people with atherosclerosis and diabetic heart disease. Cod is an excellent source of low-calorie protein. They provide between 100-250g per day in omega 3.

Herring (Atlantic and Pacific according to EDF Sea Food Selector)

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Making Herring a part of your diet boosts the health of your red blood cells. It contains magnesium, calcium and phosphorous, and so comes packed with nutrients for your skeletal health. Herring even stimulates your nerve function.

Atlantic Mackerel. Mackerel contains Coenzyme that helps to eliminate harmful agents from the afflicted cells, and it significantly improves cellular health. The oily fish is also high in omega 3 fatty acids. Vendors sell this fish in tons of salt, so make sure to soak it and rinse well before cooking and eating to reduce the sodium levels.

Pacific sardines. The sardine nutrition serves as the highest omega 3 fatty acid sources on the planet. It’s a fish that’s lower on the food chain, so has low levels of contaminants.

How to make smarter seafood choices?

To conclude, finding safer seafood can lead you down a tangled, confusing web. So here are some ways to make smart food choices.

  • Get yourself a seafood guide app or list from Monterey Bay Aquarium’s Seafood Watch to know more about healthy fish options.
  • Choose to support restaurants and business that use more sustainable and healthy seafood.
  • To increase your EPA and DHA omega 3 fatty acid benefits, you can try using phytoplankton supplements. Phytoplankton are rich in amino acids, minerals, antioxidants and omega 3 fatty acids.
  • Opt for fish like Pacific Sardines; Wild-caught Alaskan salmon and Atlantic
  • You can sign up for news from Food and Water Watch. This non-profit seafood group keeps a close eye on the seafood

Keep our guidelines in mind when you shop for fish, you’ll reap the heart-healthy benefits of fish without the risks. You can also add at least one fermented food to your diet especially when you eat a serving of your favorite fish.











What to Eat When Taking Antibiotic

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You have found out you have a bacterial infection. Whether it is skin or inside, you need antibiotics to clear it up. But you cannot just take your antibiotics on an empty stomach. All instructions will tell you to take the medication with a meal.

Now you want to figure out which meal to take them with. What are the best foods to eat when you are on medication? Sure, you can take antibiotics with almost everything, but you want to focus on food that will help you heal. Look out for foods that offer natural antibacterial benefits, aiding the medication to do its job.

Antibiotics will also affect your gut and can lead to fungal infections. You will want to stock up on foods that will help to protect your health afterward.

Therefore, you need the following foods when you are taking antibiotics.

Get More Probiotics Daily

Start with the probiotics. While the antibiotics will help to get rid of the bad bacteria in your body, they will also get rid of the good bacteria. The medication cannot distinguish between the two and believes that all need to go. This leads to several health problems.

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Those who take antibiotics will find their stools are looser than normal. You may not have increased the fiber to make them so soft. It is all linked to the lack of good bacteria in your gut. All your hormones are out of sync.

On top of that, you expose yourself to more yeast in the gut. This can increase the risk of fungal infections in and around your body.

Probiotics help to add more good bacteria to your gut. You replace some of the stuff you have lost, and it can help to reduce the side effects of taking the antibiotics. At the same time, more good bacteria will help to get rid of the bad bacteria in the body. The good bacteria overpower and remove the bad, increasing the effectiveness of your medication. You can get rid of infections after one course of the medication instead of needing multiple courses.

It is possible to get probiotics in several natural ways. Start with more yogurt in your diet. Greek yogurt is one of the best. You should also add more sauerkraut, kimchi, and kefir. It is also possible to take little shots of probiotics in a yogurt drink. They may be worth considering temporarily to increase the effectiveness of your medication.

Stock Up on the Vitamin K

One of the vitamins we tend to overlook is vitamin K. It is necessary for the clotting of the blood, but the levels of it in your body are affected by the antibiotics. Because the medication does not distinguish between the good and bad bacteria, both are killed. The vitamin K requires good bacteria to make more of it within the body.

subhead 2 21 - What to Eat When Taking AntibioticSo, by getting rid of all bacteria, you cannot make more vitamin K to support your blood health. While it does not affect all the levels of vitamin K, it will affect some. You will need to add the loss back into your system through your diet.

Start with some green tea, asparagus, and leafy green vegetables. If you are a meat eater, cow liver will also be beneficial for more vitamin K. You may also be able to take supplements, but make sure they do not interact with the medication.

Add More Onions and Garlic to Your Diet

Garlic and onions are both known for improving the health. They have antibacterial properties, helping to increase the effectiveness of the medication. The best thing about these natural antibiotics is that they only focus on the bad bacteria and leave the good stuff alone.

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Onions and garlic can also be beneficial for preventing yeast infections during antibacterial use. They both have antifungal properties, so will get rid of the vaginal thrush infections that become a problem in many women.

Do not forget that the two vegetables can also help to deal with other symptoms. While the antibiotics deal with the reason for your illness, they do not help to cope with some of the symptoms. Garlic and onion can fight the viral issues, improve your breathing, and support your mental health. When you start to feel better physically, you will help the internal elements of improving your health.

Garlic tea is one of the most popular options for those looking for herbal remedies. You can make your own with garlic and hot water, so there is no need to spend a lot of extra money. The tea offers the heat to relax the muscles and soothe your insides. You can also help improve your breathing with the steam from the liquid.

Add More Vitamin B to Your Diet

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There are various B vitamins necessary for a healthy body. They all help to support the brain, nerves, and tissues within the body. You need to stock up on them when taking antibiotics. Like with vitamin K, the medication can affect the storage of B vitamins in the body. This is linked to the removal of the good bacteria as well as the bad.


Stocking up on B vitamins will help to give you more energy and improve the working of your metabolism. It is difficult when your immune system is fighting an infection.

Stock up on more broccoli and other green vegetables, Whole grains are also good for increasing B vitamins and will offer more complex carbs to help support your digestive system and energy levels without increasing your blood sugar.

Keep Eating the High-Fiber Foods

While the antibiotics can cause your stools to get looser, you do not want to stop eating fiber. The antibiotics can cause havoc on your digestive system, so you want to help it as much as possible. Fiber helps with the increase of good bacteria in your gut. You want to restore this to help support the stabilization of your stools and improve the effectiveness of the antibiotics.

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More fiber will also help to reduce the number of bad bacteria in your body. Studies show that those with a high fiber diet are less likely to fall ill because of bacterial infections.

We’ve already suggested whole grains, but you can also get fiber from fruits and vegetables. Try to opt for the fruits that are lower in natural sugars. Vegetables tend to be better, as they are also packed with water. Your body is already sensitive to foods, so adding unnecessary sugars (even natural ones) can disrupt the ability to absorb the antibiotics.

Do watch out for the number of fibrous foods you eat. It is best to stock up on fiber after your course of antibiotics to help prevent the bad bacteria from coming back. A major issue is a way your digestive system slows down with fiber, making it harder for the body to absorb all the antibiotics.

Look Out for Probiotics Too

You will likely have heard of probiotics before today, but what about prebiotics. These are foods that will feed the good bacteria into the gut, while the probiotics live in the gut. It shouldn’t be that much of a surprise to hear that most prebiotic foods are also those with a lot of fiber. As the fiber is fermented, the healthy bacteria grow.

But you do not just have to rely on fiber foods. Look out for foods that have polyphenols. One example is red wine. While you may have heard that wine is bad for you with antibiotics, one glass may not be as dangerous as once made out.

If you really want to avoid the wine, then opt for cocoa instead. Again, you get the polyphenols. If you choose the dark chocolate or enjoy a cup of cocoa on a night you will reduce the number of sugars, you add.

Focus on An Overall Balanced Diet

One of the best things you can do is vary your diet. When you are ill, the last thing you will think about is cooking but it will be the best thing for you. Ask a friend to help make your meals if you want. Or arrange to bulk make meals so there is always something in the freezer should you fall ill.

You want a diet that is balanced and packed with nutritional goodness. Make sure you get proteins, carbs, and healthy fats. Stock up on your nutrients and pay close attention to get extras of the ones mentioned above.

Not only will you find your antibiotics work better, but you will feel better mentally for it. You will not get bored, but you will know that you are supporting your weight management efforts while you are ill.

It is Not All About the Food You Should Eat

While we’ve focused on the foods that you should eat while taking antibiotics, there are also foods that you shouldn’t eat. You may be surprised to see that the foods on this list are usually classed as healthy, at least in most of cases. So, why cannot you eat them?

Well, there are certain foods that will interact with antibiotics in a negative way. They prevent the body from absorbing all the antibiotic benefits, so everything leaves the system without working.

Surprisingly, one of the culprits for this is orange juice. You may drink the juice for the vitamin C and it is classed as one of the best things for when you are ill, but not when it comes to antibiotic use. The sugars in the juice make it harder for the body to take in all the benefits of the medication. The same applies to other citrus fruits and juices, so you want to avoid lemonade, limes, oranges, lemons, and more.

Also, avoid tomato sauce. It has a similar effect as the culprits above. When you want to get more vitamin C, you will need to find foods that are not acidic. The great news is you can get vitamin C from peppers, leafy greens, and more.

One of the bad foods to avoid is soda. You should already know that soda is not the best for your health anyway. It is packed with stuff that prevents your body from absorbing magnesium and can affect your bone health. But the acidic properties of soda cause problems for the antibiotics.

And what about your calcium and iron intake? Well, while you are taking antibiotics look at decreasing the amount you eat. Do not consume either of them at the same time as popping one of your pills. The minerals will prevent the body from absorbing the antibiotics, negating all the benefits.

Does not this mean you shouldn’t eat yogurt? While it does contain calcium, the probiotics help to prevent the antibiotics from working. It is the only dairy food that does this.

Sugary foods are also a problem for the absorption of antibiotics. Plus, they’re not exactly going to offer you any nutritional benefits. Your blood sugar levels will increase, and you slow your metabolism down. Nothing can digest easily, and you end up suffering from weight gain. You will want to avoid most allergens. Even if you are not allergic, your immune system is compromised. You set off an inflammatory response, making it harder for the body to absorb the antibiotics.

While we’ve mentioned red wine can be good, you will want to avoid other alcohol. The alcohol will prevent your antibiotics from absorbing into your body properly. Your liver will also be affected by extra, unnatural elements in the body. It is got to work out which are the most dangerous toxins and you can completely negate any benefits that the antibiotics are offering.

Improve the Effectiveness of Antibiotics

The next time you need a course of antibiotics, consider your diet. Make sure it is as friendly to the medication as possible. Reduce any allergen foods (even if not allergic) and increase the number of probiotics you get. Stick to a varied diet, packed with B and K vitamins. You will find that not only do your antibiotics work better, but also that you reduce the risk of illnesses afterward. You will find it much easier to avoid fungal infections.

Top 10 Foods that Are Easily Digested

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You want to live a healthy life. The problem is your gut. Some of the foods your doctor recommends are not digesting that well. You feel uncomfortable every day, and it is not because of an intolerance or allergy. It is just the fact that your body is finding it hard to break down the foods.

There are also issues with acid reflux. You cannot seem to get rid of the burning sensation in your chest because your stomach constantly seems to be working.

You want something that is easy to digest. With a properly working digestive system, you feel like you can do more. You are not as sluggish or tired all the time, and you certainly are not in pain or discomfort. It is time to get more nutrients from your food because they break down and are released through the digestive lining better.

Here are ten foods that you will need to add to your list. They are all easy to digest and will offer a range of other health benefits. The great news is all are easy to find, although a couple will be in your international foods aisle.

 Add More Yogurt to Your Diet

Unless you are lactose intolerant, have a dairy allergy, or are a vegan, yogurt will be something that you want to add to your shopping list. The downside to yogurt that we need to get out of the way first is that it is a dairy product. It is made with milk in most of cases.

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However, you can get lactose and dairy free yogurts. They will be a little more expensive but usually use almond or soy milk to create instead. Just make sure they do not have added sugars thrown in to get the same taste and creaminess of other yogurts. In fact, when getting any yogurt, you will need to make sure it is plain. Those with sugars are not easily digested at all!

Back to the benefits. Yogurt is full of good bacteria. It will help to add the levels of good bacteria in your gut, meaning you can overpower the bad. Yes, there are good bacteria, which will help with the digesting process and support your immune system.

At the same time, yogurt is packed with calcium, protein, and other nutrients. Greek yogurt is especially good for you when you want to top up on the amount of protein you get in your diet, as it tends to remove the whey that causes many health problems. Just a couple of tablespoons as a base for your fruit smoothie will be enough to benefit considerably. You can also add a couple of tablespoons to whole fruit for a delicious and healthy dessert at the end of the day.

An Avocado a Day

While you have likely heard the saying “an apple a day, keeps the doctor away,” the rule is apter when it comes to avocados. This fruit tends to get a bad reputation because of its fatty nutrients, but it is the fat that is the healthy and good part. Fat makes this food easily digestible.

Avocados are full of unsaturated fats that will help to support the metabolic health. Your body can turn the unsaturated fats into ketones for energy, making it easier to absorb and use up the potassium, fiber, and other nutrients you add to the body.

On top of that, avocados are soft. They are easy on the stomach and do not raise the pH level. Your stomach does not need to create as much acid, so you do not suffer from as much acid reflux. Mash avocado to make it even easier for your digestive system. You can make your guacamole, which will help with sticking to a healthy diet.

 Throw in More Chicken Breasts

Poultry is the best meat in the world. Chicken and turkey breasts are the ones that you want to focus on more in your diet, with some fish to break up the monotonous feeling. Make sure you get skinless chicken breasts to get rid of all the fat and only consume the proteins.

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Lean protein does not have any protein. This can be beneficial. Fiber can sometimes clog up the digestive system if you get too much of it. If your diet is not used to fiber, you can feel uncomfortable and bloated from adding more in. Since you do not get the fiber, you do not get the downsides.

Make sure you chew your chicken fully. Unchewed poultry can be hard to break down, and your body will need to create more stomach acid to manage it. Opting for boiled, grilled and baked chicken is also more beneficial. You will get rid of the saturated fats that can cause havoc on your digestive system.

Try Salmon Now and Then

As mentioned, fish is a good way to balance out the boring poultry. It can also be one of the best foods to digest. Salmon especially offers a range of health benefits and is very easy on the whole body. You will get plenty of healthy omega-3 fatty acids, which offers a range of other health benefits.

Fishes are full of protein, while being low in cholesterol and fat. While protein can take time to digest, that is not because it is difficult. It is just because it there is a lot more nutritious goodness to get through. Fish is light and crumbles easily, without raising the pH levels within the body.

You do not just need to rely on salmon, which can cost a lot. Opt for white fishes instead. Haddock, cod, and other non-oily fishes tend to be better for the digestive system. They do not have as many fats to process. Even too many healthy oils can be bad for you.

Start Your Day with Oatmeal

While too much fiber can cause some problems, not getting enough can also be an issue. One of the best ways to start your day is with a bowl of oatmeal. You will find that you are set up for the whole morning and will not feel the need to eat until closer to lunchtime.

Oatmeal is packed with fiber. It has no cholesterol and even helps to lower the bad cholesterol levels in your body. You will feel fuller for longer, without putting excess pressure on your intestines or colon.

The fiber in oatmeal is soluble. That means the water absorbs it in your body. It does not take up as much room as insoluble fiber, which can cause your digestive system to back up while trying to push through the waste. Soluble fiber will soften the stools easier, helping you get over constipation a lot sooner.

Worried that your oatmeal will be boring? Spicing it up is another way to helps support the digestive system. You can add plenty of fruit and spices to your porridge. Try some apple and cinnamon, some blueberries and raspberries, or banana with nutmeg. The extra ingredients will add more fiber and other nutrients to your diet. They are easy for the stomach to break down, especially if you chew every little bit.

Steel cut oats are the best for easy digestion.

Try More Brown Rice Dishes

Rice gets a bad reputation, but you want to stock up on brown rice. While you do have the carbs, you will get a helping of complex carbs. They are full of fiber, which means they do not have the instant effect on the blood sugar levels. In fact, because of the mixture of fiber and carbs, you get an instantly satisfying meal that will take time to leave the body. You eat less without feeling the issue in the gut like you do with white rice.

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Brown rice also soaks in plenty of water. This helps with the digestive process. Your body needs water to be able to soak up the soluble fiber. The water will also help to remove waste from the system, making it easier for the whole digestive system to work effectively. There is also the benefit of water helping to balance the strong pH levels in the stomach.

There is no need to add anything special to your brown rice. Prepare it as you would with white rice. You can add other herbs in if you want. The downside is brown rice needs longer to cook fully, as the fiber can keep it a little harder.

Try More Egg Dishes

Most people will be able to eat eggs. It is only vegans who avoid them. You can eat both the white and yolk of an egg without suffering from many digestive complaints. If you want to avoid the calories, then the whites are the best part, but the yolk tends to have the most protein.

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While you likely think of chicken eggs first, you can also get duck and goose eggs. Any type is easy for the body to digest and gain all the nutrients from them. Larger eggs do have more nutrients and are still easy for the digestive system.

Scramble, poach or boil your eggs for easier digestion. They tend to have more liquids in them to support the digestive process. Fried eggs will also have the fats to think about, which is the part that makes them harder to digest.

 Try a Banana a Day for Good Digestion

You may have heard that bananas are bad for you. They are full of natural sugar, which tends to give them a bad reputation. However, they are also full of fiber, potassium, and many other nutrients. They are certainly worth adding to your diet, especially when you consider how easy they are on the digestive system. Humans have eaten a banana for millennia, and there are very few reported cases of digestive problems.

Most of the fruit is good for the digestive system, (except berries) but a banana is one of the best. You will get plenty of vitamin C to help support your immune system, and the potassium helps to rebalance electrolytes and prevent cramping in the muscles.

You just must peel a banana and eat it for the benefits. Of course, you can blend it down or mash it to make it easier on the digestive system. These two methods will also help release more of the nutrients into the body. Cooking a banana will make it harder to digest, as will adding it to other foods.

 Opt for Sauerkraut for Something Different

Are you a little fed up with the same dishes repeatedly? How about adding a new ingredient? You want something easy to digest, so you will want to turn to the German ingredient sauerkraut. This is fermented cabbage, so you are getting plenty of nutrients while you include an ingredient that is super easy to digest.

Sauerkraut has lactic acid bacteria that helps to remove the bad bacteria from the gut, in a similar way to yogurt’s probiotics. You also get all the nutritional benefits of cabbage, which means plenty of fiber and nutrients for your body.

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You can make your own sauerkraut by fermenting a cabbage. However, you can also buy it at the grocery store to make your life easier. It does not matter what type of cabbage you use. They are all the same!

 Try Kimchi for Something Oriental

This may be food that you have not heard of, but that does not make it any less good for you. Kimchi is another fermented food and this time from Korean. It is also spicy, which speeds up the metabolism and helps with the digestive process. In fact, it is the spice that makes this food so easy to digest and you will find it much easier to lose weight.

Kimchi is often found in Korean restaurants, working as a palate cleanser between meals. It can also be added to soups and stews to add a little extra kick. Using it as a palate cleanser before your meal will help to get your digestive system working instantly, making your whole meal easier to get rid of.

Check your local Asian food market for the ingredient. You may also find it in the Oriental aisle in your grocery store.

Boost Your Digestive System with the Right Foods

The foods above are easy to digest, but they also make it easier to digest other foods. Your stomach and intestines are already working at getting rid of the waste in your system. When the rest of your meal is eaten, you will find that your digestive system finds it easier to gain all the nutrients from it and push the rest through as waste.

The Ultimate Round-Up of Healthy Cookbooks for 2017

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You know you want to eat healthily, but more often than not you run out of inspiration. It is easy to get into a rut with the same recipes repeatedly. Then when you go searching for ideas, you just come up with a range of ideas that look delicious but they are definitely not healthy for you.

What you really need are healthy cookbooks at your disposal. There are many already available and they do not all include the exact same recipes time and time again. It is possible to create variations of your favorites, including desserts.

These are the top healthy cookbooks that you need to buy this year. Make an effort to create at least one new meal a week from them and add some fun to your new lifestyle.

Clean Cooking for Clean Eating

Being healthy is not just about adding more fruits and vegetables to your diet. It is a complete change to your lifestyle. You will need to look at all the food you eat and how that food is affecting your body.

While you know that refined sugars are bad, did you know that some other ingredients can be just as harmful? The grains you eat and the carbs you consume may be contributing to the sluggish feeling in your body on a daily basis.

Clean eating is essential. The great news is you can follow this type of diet without too much hassle. There are plenty of fun recipes to make, as long as you have the right tools at your disposal. The Clean Cooking cookbook is the item that you desperately need.

It includes a selection of gluten-free, dairy-free, and sugar-free dishes that you can make. The substitutes used will help make your brain believe you are getting the original foods, but your body will feel worlds better. Your hormones will be more in check and you can reduce physical symptoms, like cramping and acne.

Vegan Goodness for Vegan-Friendly Diets

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You will find a lot of recipes for vegetarians, but what if you are vegan? You need to find recipes that will remove all animal products without changing the taste or the fun.  Too many recipes are created with the theory that substitutes work but then they taste bad in practice. The person creating the dish has not even bothered attempting it first.

Vegan Goodness is a cookbook created by a vegan for a vegan. Jessica Prescott knows what it is like wanting to try delicious worldly dishes but feeling like the options just are not there. At the same time, she knows the valid concerns about lack of protein in a vegan diet. The cookbook answers the concerns and finds solutions to the problems.

The recipes are packed with iron and protein while offering healthy and delicious options that are completely vegan-friendly. You can enjoy hummus, delicious salads, side dishes, desserts, and more. There is no need to sacrifice on the taste of your meals and barely anyone will know you have made a vegan dish unless you tell them.

Eat Better, Not Less for Dieters

Are you sick of hearing that you need to eat less because you are on a diet? People will tell you that you need to reduce your carb intake considerably. That you need to suffer on just 1000 calories a day if you want to see the weight start to fall off.

It is no wonder people do not stick to crazy diets! Reducing your calorie intake is not just boring and demoralizing. It is unrealistic and unhealthy. There is also no truth to it.

Losing weight is all about making changes in your eating habits. You can still feel satisfied without piling on the weight. You can reduce the calories without actually reducing your food intake. Make some substitutions instead.

Not sure how? That’s where Eat Better Not Less is perfect. Created by a like-minded foodie, Nadia Damaso, the book is full of recipes that will fill you up on a cold winter’s night without making you feel stodgy and fat. Your dishes are full of flavor and life without causing you to pile on the pounds. You can even enjoy sweet foods without gaining weight.

While the book gives you a range of recipes, there are also tips on weight loss. Damaso goes into the science behind the healthy foods and how they will help you with portion control and better weight loss. This is definitely for those who absolutely adore their desserts and refuse to give them up!

Scandinavian Comfort Food for the Foodies

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If you enjoy hearty meals from around the world, you may feel like you are in a conundrum. How do you eat hearty meals and still be healthy? How can you add in delicious Scandinavian dishes without damaging the health of your heart, brain, and digestive system?

Well, it certainly is possible and Scandinavian Comfort Food proves that. Trine Hahnemann has created a cookbook full of delicious recipes that will make you feel happy and joyful, without piling on the pounds. There is no need to worry about spiking blood sugar levels or problems with the heart when you follow her recipes to a tee.

As well as offering 130 recipes, she includes advice and tips on living the hygge way. This is an attitude in Denmark that focuses on homemade and healthy dishes. It involves being relaxed, enjoying food with friends, and putting your soul first.

This is the cookbook to have for the fall and winter months. This is when the nights are dark and the days are cold. You reach for the stodgy food to keep you going, with the focus on losing the weight afterward. Well, just do not put the weight on when you use these delicious Nordic dishes.

Eat Smart for Simple, Healthy Dishes

It can often seem like the food you want to eat for your health is difficult to make. You are warned about all the bad certain ingredients do. The only way you can get the taste back is by going out of your way to find substitutes.

Well, that is certainly not the case. Niomi Smart found that when she focused on eating better. She didn’t want to spend hours at the stove making one dish that would just about sustain hunger levels. It was important to find dishes that were easy to make and sustainable for the daily lifestyle. She needed recipes that would help her stick to her new diet.

Eat Smart is full of these types of recipes. The 246-page cookbook has recipes for all occasions, whether you are throwing a dinner party or just need a dish for one for the night.

One of the best parts of the cookbook is the plant-based dishes. There is plenty of inspiration for those who prefer the vegan lifestyle. You can make delicious smoothies and desserts, enjoy a filling dinner, and throw together a quick, healthy breakfast without any hassle. Smart even offers a range of snacks to enjoy throughout the day.

Part of her own diet involves meal replacements, but not in the way you would initially think. Her replacements are to make your favorite meals healthier and more sustainable. You can get a plant-based cottage pie or make a burger with cauliflower. You will still get some of the same tastes but without the risks to your health or the environment.

Made in the Office for Those in a Rush

Cooking does not come naturally for a lot of people. We want meals that are easy to cook and quick to eat. This is why ready meals are so popular. We just know that ready meals are not great for the health. At least, that’s when you buy them from the store.

What if you could create your own version if the ready meals? Imagine if you could have meals that just involved a microwave or a toaster. What about those that involve just a kettle, giving you something easy to make at work? Of course, you do not want to sacrifice taste or flavor, but you really do not have to with Made in the Office.

The cookbook is created for those with busy lifestyles. You do not even have to work in an office to make use of it. It is perfect for people with active social lives and parents who are more like taxis than people! There are mug cakes, microwaveable dishes, and so much more available.

All the recipes take just minutes to make and there are so many options. You will get around 70 recipes, whether you want a quick breakfast, an office-friendly lunch, or a delicious and healthy dessert.

The Fast Days Cookbook

If you follow the 5:2 diet or a variation of it, you are going to need some ideas for your fasting days. Sure, the 5:2 diet is full of tips, but you just want something new for a change. You want some recipe ideas that will help you forget that you are on your fasting days.

Laura Herring found that when she did the 5:2 diet, so created recipes for The Fast Days Cookbooks. She proves that having a fast day does not mean you have to lose out on sweet treats or that you must make boring meals. Herring also makes it very clear that there is no need to miss out on your meals. There are recipes for all your meals and your snacks.

The biggest calorie meal you will find is one for 300 calories. But there are lots of 50 calorie offerings to make up for it. Most of the dinners are 200 calories, so you can play around with your other 300 calories easily.

Many of the options are perfect for those on the run. You can create your delicious snacks and meals ahead of time and take them to work. There is no need for anyone to realize that you are on a fast day if you do not want them to! Plus the taste and look will definitely make you look forward to everything you have to eat.

Pip and Nut for the Nutty Lovers

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Do you love peanut butter? Want to make an almond butter recipe? While nut butter tends to get a bad reputation, they can be the best option for your health. When used pro

perly, they are packed with protein and healthy oils that will keep your body in check.

So, how do you make and use them properly? Pip and Nut will give you everything you need. There are plenty of ways to use the nut butters in smoothies, savory dishes, and more. And you do not just have to use the obvious peanut butter. You can create cashew butter and even pistachios butter for something a little exciting and new.

Pippa Murray has created the recipes with health in mind. It is possible to avoid dairy without sacrificing protein intake but is also filling. While there are some saturated fats, they are not so bad when you just use a small amount—and that’s all you need because of how filling the healthy fats and protein are.

One thing that you will be surprised at when you have this cookbook is the versatility of nut butter. You will be using them in ways you never even considered before, including in hot chocolates and fish dishes! Yes, really!

How to Cook Healthily for Cooking Technique Help

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Cooking is not all about the ingredients that you use. Dale Pinnock teaches his readers and patients that healthy eating is about the techniques and processes that go into making the recipes. That’s why he teaches more about the techniques and the food groups to help create a delicious but healthy meal. There is a lot to learn to help get more nutrients into every single meal that you make.

There are dishes to suit all needs. Some are quick to make and others will add more spice and flavor to your meal than ever before. You will learn how to make the most of any ingredient that you have.

On top of that, there are plenty of salads to make the most of. They are delicious and filling, so you never feel like you have missed out on choosing them. The nutritious nerds will certainly want a piece of the book.

Work with One Cookbook at a Time

It is now time to get one or more of the cookbooks. There may be nine on this list, but you do not need to buy them all right away. Focus on one at a time and work your way through them. You will find a range of recipes to suit your dietary needs. Whether you love the vegan lifestyle or want to go paleo, there is going to be something that works perfectly.

When you do have the cookbooks, choose one recipe a week to try. Make it something different each week to help add plenty of variety. If you chose chicken one week, go meatless next week. Had a salad one week? Opt for a soup or stew the week after. You will soon have a meal plan that you easily stick to and enjoy every single day.