Pucker Up! These sweet and tangy Honey Lemon Bars made with fresh lemon, lemon zest and honey and a whole wheat shortbread crust are a little lighter than traditional lemon bars, but are so tasty and hard to resist.
Thanks to the good folks at Paleohacks for today’s recipe.
There’s nothing quite like cozying up on the couch with a warm bowl of rich and hearty soup. Unfortunately, hearty soup recipes often rely on high-carb ingredients like potatoes, rice, and noodles to achieve comfort food status.
Luckily, we know tons of Paleo-friendly soup recipes that fuel your body and nourish your belly – all while keeping you in ketosis. Think fat bomb hamburger soup loaded with veggies and beef, or a velvety, dairy-free celeriac soup with chorizo, sage crisps and walnuts. If you’re craving takeout, there’s keto-friendly hot and sour soup, or if you need something that takes hardly any effort, we have a go-to chipotle chicken soup you can make right in a slow cooker. Whatever you crave, there’s a healthy soup to enjoy this fall. Check out these 23 keto-friendly snacks to keep you going between meals.
This low-carb hamburger soup is loaded with healthy fats to keep your body in ketosis, thanks to the addition of buttery organic red palm oil.
Celeriac, also known as celery root, is a hearty root vegetable ideal for a smooth, creamy soup. In fact, it’s the perfect replacement for high-carb potatoes!
Craving creamy beef stroganoff without the carbs? Try this soup! It’s chock-full of umami steak and mushrooms, made velvety smooth with silky coconut cream.
Skip the takeout and make this Chinese mainstay soup at home. This healthy version is made with thin slices of pork tenderloin and gets its characteristic tang from gut-healthy apple cider vinegar.
This simple and satisfying butternut squash soup is spiced with fall flavors like cinnamon, nutmeg and thyme. Try blending in some cauliflower to make it even thicker.
Who doesn’t love those super simple recipes where all you have to do is dump everything in the slow cooker? Let your crockpot do all the work in this flavorful chipotle chicken soup recipe.
You might not typically think of salmon as soup-worthy, but this recipe will convert you. Use seafood broth to boost that savory, comforting factor.
Garnish this smoky, Spanish-inspired soup with diced avocado, and get ready to warm up quick.
This gorgeously-colored soup is loaded with anti-inflammatory turmeric, juicy chicken thighs, and tons of veggies. It’s good for you all-around.
A drizzle of nutty tahini and a scattering of crispy bacon on this asparagus soup makes for a work of art.
Feeling under the weather? Get the classic fix with this herb-filled chicken soup, made right in the crockpot.
What is it about this spinach and mushroom soup that makes it feel like “a hug in a bowl”? It’s loaded with health-boosting ingredients, like bone broth, collagen peptides, coconut vinegar, nutritional yeast and ghee.
Do you have a freezer full of frozen seafood like fish and shrimp? This is the soup you need to cook up tonight. Enjoy succulent seafood in a rich, creamy tomato broth.
Spinach-packed beef meatballs are surrounded by veggies like zucchini, tomatoes and carrots in a rich broth of tomatoes, stock and balsamic vinegar.
Go Greek with this tangy lemon chicken soup with hearty kale and cauliflower rice.
Why slave over finicky cabbage rolls when you can get the same flavor and texture in soup form?
This autumnal pumpkin soup is loaded with warming spices like cinnamon, ginger, and nutmeg.
Bacon and cauliflower are the perfect couple in this creamy, chowder-like soup.
Boost your go-to tomato basil soup with thick slices of Italian sausage for a meal you can enjoy on its own. If you’re feeling particularly indulgent, serve with this cauliflower grilled cheese for dunking!
Thanks again to Paleohacks for today’s recipe. Have a great Sunday, everyone.
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Some people call them “juice fasts,” marketers may bill them as “juice feasts” and others simply consider them a fad.
Juice cleanses and liquid-only “detox” diets, such as the so-called Master Cleanse, are a popular health trend among Hollywood celebrities, who often see them as a quick fix for weight loss and a method of flushing “toxins” out of the body.
Some plans involve drinking nothing but liquids, while others include some food as a snack or meal. Depending on the type of cleanse, they typically last anywhere from three days to three weeks. For example, people doing the Master Cleanse drink six to 12 glasses daily of a mixture of lemon juice, cayenne pepper, maple syrup and water, for 10 days. At night, they sip a laxative tea.
But are these so-called detox diets of liquefied fruits and vegetables or lemonade-flavored drinks helpful, or just plain hype?
The premise of doing juice cleanses and other types of liquid detox regimens is false, said Liz Applegate, director of sports nutrition at the University of California, Davis. “The body does not need any help in getting rid of toxins,” she said. [4 Myths About Juice Cleansing]
There are detoxifying enzymes in the liver that break down alcohol and other drugs, and the kidneys handle water-soluble toxins, Applegate said.
Applegate described six pitfalls of following such liquid cleansing plans, and their potential dangers.
1. Cleanses are usually low in protein.
Many juice fasts and liquid diets involve consuming no protein at all, or have very low amounts of it, Applegate told Live Science. People need a daily supply of protein to build healthy immune cells and regenerate muscle following a workout, she noted.
Fruits and vegetables have only small amounts of protein; however, some prepackaged juice plans may include a nut-milk beverage, such as cashew or almond, as one of the daily drinks, which offers a little protein and fat.
Consuming fruit and vegetable juices for three days may not be harmful for a healthy person, Applegate said. “But don’t be surprised that someone may well get sick because these plans are ghastly low in protein,” she added.
Older adults may be more susceptible to infections if they attempt a juice fast or liquid diet because they may already have lowered protein stores.
In addition, juicing fruits and vegetables removes most of the fiber in them. Eating such a limited amount of fiber as part of a juice regimen won’t hurt most people’s diets for a couple of days, but it could be a drawback in that it leaves you feeling hungry. Fiber helps people feel full and satisfied, Applegate said.
2. They are also low in calories.
Depending on which cleanse a person does, and how many bottles of juice or glasses of “lemonade” they drink, the calories that a person winds up consuming daily can range from about 800 to 1,200 calories. When done for 10 days, the low-calorie intake that comes with doing a Master Cleanse or other regimen could send the body into starvation mode, meaning it will try to conserve calories by slowing down metabolism, because the body is unsure when it will be fed again, Applegate said.
Doing a juice cleanse typically reduces calories in a person’s diet, and can help people lose a little weight, Applegate said. But when people exclude their favorite foods from their diet for a period of time, they tend to reward themselves afterward, and even go overboard, she noted. Any pounds shed during a cleanse are mostly water weight, and will likely be gained back once usual eating habits resume.
3. People might not feel so great while doing it.
While cleansing, people commonly experience side effects such as headaches, fatigue, difficulty thinking, moodiness, stomach pain and hunger pangs. “Be prepared for changes in bowel function and frequent bathroom visits,” Applegate warned.
And cayenne pepper, which is used in the Master Cleanse plan, can irritate the colon, Applegate said, making this regimen a concern for people with sensitive digestive systems, such as irritable bowel syndrome. Other side effects of the Master Cleanse may include bad breath, dizziness, diarrhea and a white tongue, according to its website.
In addition, juice cleanses are not a good idea for people with diabetes who may be on medication to regulate insulin activity, Applegate said. Drinking so much juice could lead to unstable blood sugar levels.
Women who are pregnant or breastfeeding, and people with compromised immune systems or advanced heart, liver or kidney disease should also avoid juice cleanses.
People taking the blood-thinning drug Coumadin should stay away from them because some of the green juices could contain vegetables high in vitamin K — such as kale, spinach, parsley and celery — which can lessen the drug’s effectiveness.
4. The extremeness of the regimen could be part of the appeal.
Completing a three-day cleanse might be extreme, but it’s also an obtainable goal, Applegate said. So although it may be hard to do and may feel like deprivation, perhaps the challenge of completing a short-term cleanse offers some psychological payoffs, such as a sense of accomplishment and a belief that harmful substances have been cleared from the body.
Still, Applegate said she considers it a harsh diet plan and is concerned about the extremely low nutrient intake, particularly of protein. She said she even dislikes applying the term “cleanse” to these regimens because “there’s no evidence that someone is actually getting rid of harmful compounds from the body — that you’re cleansing.”
A cleanse could be like “The Emperor’s New Clothes,” where people are afraid to say they didn’t really feel better while doing it because they want to embrace the latest health craze, Applegate suggested.
5. Cleanses may legitimize the idea that indulgence should be punished.
Billed as a way to “kick-start a healthy lifestyle, “eliminate food cravings” and “reset eating habits,” juice or detox cleanses often involve swallowing only “liquid food,” as some manufacturers describe it, and not chewing any solid foods for several days.
However, research has found that the brain may not register liquid calories in the same way as those from solid food, and the routine could get old fast.
Should people clean up their act if they are eating poorly? Sure, Applegate said. And there are benefits to drinking juice if it gets people interested in trying new fruits and vegetables (even if they are squeezed into a liquid), she added.
But the problem comes when people who overindulge on food or alcohol feel a need to go to the extreme and punish themselves by drinking only juices, instead of just eating healthfully, Applegate said.
6. The approach is scientifically unfounded and expensive.
There’s no scientific evidence that juice cleanses are a sensible approach to better health, Applegate said. Cleansing’s touted benefits — from detoxifying the body and resting the digestive system, to boosting immunity and improving mental focus — are largely anecdotal and unproven.
The notion of using these methods to give the digestive system a rest is nonsensical, Applegate said. “The digestive system operates every day to digest foods, and it doesn’t need any rest,” she said.
What’s more, many of these plans can be pricey. They generally run between $60 and $75 a day for mostly bottled juices (and that doesn’t include shipping).
One of the biggest adjustments in terms of starting the Paleo lifestyle is giving up dairy, and especially milk. The good news is that there are many different non dairy milk options available, the bad news is that they are not all Paleo appropriate. One of these options is almond milk, milk made from pressed or blended almonds. Is almond milk Paleo? and are all almond milks created equally.
As usual, when we are considering the Paleo nature of an ingredient we like to consider a few things. The first consideration is whether it would have been available to our Paleolithic ancestors. In this regard, almond is a nut and as such would more than likely have been available t0 them. Secondly and perhaps most importantly we consider the level of processing the ingredient has undergone to get to our pantry. Here, almond milk is a winner, having been minimally processed with a simple pressing of the raw almond nut the liquid is expressed and you have your final ingredient.
So is almond milk Paleo?
The answer is an easy yes.
But there is one problem. If you had to walk into any store and buy commercially produced almond milk you are more than likely buying a less than pure product. Many store bought almond milks have sweeteners and other additives to make the product taste better, thicken the milk and to increase its shelf life.
In addition the packaging is meant to lure us in and make us trust the product. Unfortunately words like unsweetened and all natural are not indications of a good product.
Next time you pick up a bottle of almond milk, look out for ingredients such as vegetable oils, flavourants, natural and unnatural sweeteners. All of these ingredients were most definitely not available in the paleolithic era, and ultimately are not healthy. The only ingredients you should find in almond milk is almonds and water. Nothing else.
There is a simple answer to avoid the confusion of reading labels whilst in store and trying to buy the ‘lesser of the evils’. Make your own almond milk at home. All you need to make your own almond milk at home is a blender and a strainer. You will be left with a much higher quality and healthier product.
For some people having to make their own milk at home sounds like too much work. Besides a great substitute to dairy, what are the other advantages to including almond milk in your Paleo lifestyle?
Health Benefits of Almond Milk
Whole almonds are quite high in calories due to them being a nut and therefore full of good healthy fats. The calorie content of almond milk is very low with only 30-60 calories per cup of milk.
High in Riboflavin
Some of the riboflavin or vitamin B2 from almonds makes it into almond milk. B vitamins are essential in maintaining a healthy metabolism and converting food into fuel which our bodies can utilise efficiently (1).
May Prevent Cancer
A 2011 study suggests that replacing milk with non dairy substitutes like almond milk can assist in suppressing the growth of cancerous prostate cells. Almond milk specifically suppressed growth of these cells by more than 30 percent (2).
More than just milk
The beauty of almond milk is that it can be used for more than just a non dairy milk replacement. Almond milk is great for helping with hydration and because it is so low in calories and can be an alternative to water.
Add it to smoothies, soups or simply make your own delicious Paleo vanilla milkshake. Yumm!
Hi guys! Spring is in the air, can you feel it? Bring on the farmers markets! I will be doing a book signing next Sunday April 7th, hosted by Le Creuset at Woodbury Common Premium Outlets, from 2 PM – 3:30 PM. The address if Le Creuset 869 Adirondack Way, Central Valley, New York 10917. If you are in the area stop by and say hi! I will also have book signings at their Mohegan Sun loaction April 13th and their Wrentham location April 14th. Save the date!
If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.
There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.
Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!
Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated Weight Watcher Freestyle Points for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!
The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.
And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!
Totals: Freestyle™ SP 16, Calories 1,001**
B: Freezer Breakfast Burritos (4)
L: Cobb Salad in a Jar with Buttermilk Ranch (5)
D: Grilled Chicken Tacos with Lettuce Slaw, Avocado and Cotija (8)
Totals: Freestyle™ SP 17, Calories 955**
B: Freezer Breakfast Burritos (4)
L: Chicken Club Lettuce Wrap Sandwich (5)
D: Orecchiette Pasta with Chicken Sausage and Broccoli (8)
Totals: Freestyle™ SP 17, Calories 819**
B: Freezer Breakfast Burritos (4)
L: Chickpea Avocado Salad (3) and an apple (0)
D: LEFTOVER Orecchiette Pasta with Chicken Sausage and Broccoli (8)
Totals: Freestyle™ SP 15, Calories 882**
Totals: Freestyle™ SP 15, Calories 1,083**
B: Czech Crepes with Berries and Cream (4)
L: Grilled Chicken Salad with Strawberries and Spinach (5)
D: DINNER OUT!
Totals: Freestyle™ SP 9, Calories 511**
B: Asparagus-Pancetta Potato Hash (4)
L: Thai Chicken Peanut Lettuce Tacos (6)
D: Cheese Stuffed Turkey Meatloaf (7) with 1 cup sautéed green beans (0)
Totals: Freestyle™ SP 17, Calories 801**
*Freeze any leftover burritos you/your family won’t eat. Prep Cobb Salad Sunday night, if desired
**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate
your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits,
snacks, dessert, wine, etc.
When I first switched to more natural and green cleaning products, microfiber cloths seemed like a panacea. They cleaned almost all surfaces with little or no additional products, were reusable, and seemed really sustainable. I found myself using them more and more and many sources recommended them as a natural cleaning alternative. From a no-waste…
Continue reading Microfiber Cloths: Green Cleaning or Plastic Pollution?…
When it comes to Paleo and oils, coconut oil immediately springs to mind. Most Paleo followers are unaware that other similar tropical oils even exist. Palm oil is a relative new comer to the West, but it seems to be growing in popularity on a daily basis. It is interestingly one of the few fatty fruits to exist. Should we be considering palm oil in the Paleo lifestyle, and is it worthy of Paleo status?
Palm oil is the umbrella term used for the oils which come from the fruit of the palm tree. Palm oil is extracted from the pulp of the fruit of the palm tree and palm kernel oil is extracted from the seed of the fruit of the palm tree.
Red Palm Oil
This is the virgin unrefined oil before it goes through any further, mass processing. It has a reddish colour and a strong taste which is not for everyone. Palm oil (next up) is simply a refined version of red palm oil.
After the fruit of the palm tree is separated from the bunch they grow in they are then softened and pressed in order to release the oil. This processing is minimal and does not change the good characteristics of the oil. The problem is that palm oil has quite a strong and distinctive taste, small and color. For this reason many companies refine the oil further than the processed mentioned above and the oil is no longer virgin. This is not a problem as long as the oil has not been hydrogenated (?).
Palm Kernel Oil
As mentioned, the palm kernel oil comes from the actual seeds of the fruit instead of the flesh of the fruit. Palm kernel oil is a highly saturated oil with a composition similar to coconut oil.This indicates that this oil will be stable for cooking at high temperatures as well as being stable whilst being stored.
The oil gets it’s red color from:
Made up of both tocotrienols and tocopherols, these help support the heart and protect it against stress.
Betacarotene and lycopene:
Red palm oil has up to 15 times more betacarotene than carrots and up to 300 times more lycopene than tomatoes.
Coenzyme Q10 helps the body convert food into energy. It is also a powerful antioxidant.
In addition to supplying us with these nutrients red palm oil has an incredible fat composition profile:
50% saturated fat, 40% unsaturated fat and 10% polyunsaturated fat. Of the fats , 50% is made up of medium chain fatty acids (MCFA). The offshoot of this composition is that this oil can play an important role in improving cardiovascular health. Despite the high levels of saturated fat, this oil does not contribute towards atherosclerosis (?).
In addition, there is evidence that red palm oil also (?):
Strengthens immune function
Improves bone, liver, eye, lung and oral health
Improves our absorption of fat soluble vitamins; A, D ,E and K
Prevents neurological degeneration
Protects against diseases such as dementia, Alzheimers and Parkinson
Unfortunately there is a strong drawback to purchasing and using this oil which is not nutrition related. As much as your focus may be Paleo and living a healthier lifestyle it is neccessary to know what consequences your choices will make on the environment for one.
The recent increased worldwide demand for this oil has meant that acre upon acre of rainforest has been destroyed to make room for plantations of palm. This has meant that many already endangered animals are affected simply because of our human need for oil. One such creature which is mostly affected is the orangutan.
Luckily you can still buy sustainable palm oil and ensure that the choices you are making are not having a negative impact on the environment.
The answer is a definitive yes. Not only is palm oil minimally processed but it contains incredible nutrients which all contribute towards improved health.
If you are happy with using coconut oil however, there is no strong reason to run out and buy yet another oil. The strong taste is not enjoyed by everyone and the sustainable, higher quality red palm oil can be quite costly.
We’ve all heard about the infamous “wall” runners often hit during the 26.2 miles that is a marathon. It may come at mile 15 or 20, but what about mile 26.0?
Elite runner Hyvon Ngetich of Kenya made it through 26 punishing miles of Sunday's Austin Marathon, even leading the women’s pack up until mile 23. As she rounded the corner to the finish line, she fell to the ground. But instead of giving up then and there, she decided to crawl the last 0.2 miles in an incredibly inspiring human feat—and she still took third place.
While race volunteers immediately brought out a wheelchair for Ngetich, the 29-year-old refused the help, possibly knowing that she would be disqualified for accepting it.
“Running…you always have to keep going, going,” Ngetich told CBS Austin affiliate KEYE. “For the last two kilometers, I don’t remember. Finish line, I have no idea.”
Well, her crawl toward the finish is all over the news, and she can relive it herself with the stirring videos. Ngetich even pauses at one point to catch her breath, and refuses to stop until she’s absolutely certain she crossed the finish line, which she did in an impressive time of 3:04:03.68.
“I’ve seen athletes wobble and fall; I’ve seen athletes crawl across the finish line,” Austin Marathon race director Jon Conley told CBS News. "But that story of her going 26 miles, and then crawling the last 450 feet or so—never seen anything like it."
Though she missed finishing in second place by just three seconds—and was only 10 minutes behind the winner—Conley and the Austin Marathon decided to award her the same amount of prize money as the second-place winner for her display of bravery.
Still, the medical director of another marathon wants the rest of us to remember that Ngetich is a professional runner who was competing for prize money, and everyday runners should listen to their bodies instead. "For the non-elite crowd, there should never be a reason why runner a should crawl to the finish," Laura Goldberg, MD, a sports medicine specialist at Cleveland Clinic and medical director of the Cleveland Marathon told ABC News.
Instead, think of Ngetich the next time you consider skipping a run, or stopping a mile (or 0.2 miles) short.
RELATED: 15 Running Tips You Need to Know
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