tag:blogger.com,1999:blog-10867592824547909762024-03-19T00:22:27.702-07:00 Get Healthy with DeannaGet Healthy Lose weight with Deanna Lyn
A blog with the latest news for living healthy Deanna Lynhttp://www.blogger.com/profile/08491058220187138988noreply@blogger.comBlogger272125tag:blogger.com,1999:blog-1086759282454790976.post-45911921629026203282020-08-22T13:37:00.000-07:002020-08-22T13:37:09.371-07:001-week sample menu for improving your digestive health.<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKa7O8D6BlZ_-jDfVK0rFKXfydG_po_5sZxuHCznZYpJoyzCkfStXoxJ3aUkT32sC57grnuKgt5EBpwjjmyYV1sryCS6Wt9htIJzx5QdoXteVbJF1bXeSijFf1jRGrF1o2r4y0oF8FLE3c/s259/gut.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="194" data-original-width="259" height="304" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKa7O8D6BlZ_-jDfVK0rFKXfydG_po_5sZxuHCznZYpJoyzCkfStXoxJ3aUkT32sC57grnuKgt5EBpwjjmyYV1sryCS6Wt9htIJzx5QdoXteVbJF1bXeSijFf1jRGrF1o2r4y0oF8FLE3c/w405-h304/gut.jpg" width="405" /></a></div><p></p><h2><div><a name="sample-menu"> A
1-week sample menu</a></div></h2><p>Below is a healthy 1-week sample menu for improving your digestive health.</p><p>It
focuses on incorporating foods that promote the growth of healthy gut
bacteria while removing foods that are notorious for causing
uncomfortable digestive symptoms.</p><p>Some menu items contain <a class="content-link css-5r4717" href="https://www.healthline.com/nutrition/benefits-of-sauerkraut">sauerkraut</a>, a type of fermented cabbage that is easy, simple, and inexpensive to prepare. </p><h3>Monday</h3><ul><li><strong>Breakfast:</strong> blueberry, banana, and Greek yogurt smoothie</li><li><strong>Lunch:</strong> mixed green salad with sliced hard-boiled eggs</li><li><strong>Dinner:</strong> beef and broccoli stir-fry with zucchini noodles and sauerkraut</li></ul><h3>Tuesday</h3><ul><li><strong>Breakfast:</strong> omelet with <a class="content-link css-5r4717" href="https://www.healthline.com/nutrition/14-healthiest-vegetables-on-earth">veggies</a> of your choice</li><li><strong>Lunch:</strong> leftovers from Monday’s dinner</li><li><strong>Dinner:</strong> seared salmon served with a fresh garden salad</li></ul><h3>Wednesday</h3><ul><li><strong>Breakfast:</strong> blueberry, Greek yogurt, and unsweetened almond milk smoothie</li><li><strong>Lunch:</strong> salmon, egg, and veggie frittata</li><li><strong>Dinner:</strong> grilled lemon chicken salad with a side of sauerkraut</li></ul><h3>Thursday</h3><ul><li><strong>Breakfast:</strong> gluten-free oatmeal with 1/4 cup of raspberries</li><li><strong>Lunch:</strong> leftovers from Wednesday’s dinner</li><li><strong>Dinner:</strong> broiled steak with Brussels sprouts and <a class="content-link css-5r4717" href="https://www.healthline.com/nutrition/sweet-potato-benefits">sweet potatoes</a></li></ul><h3>Friday</h3><ul><li><strong>Breakfast:</strong> kale, pineapple, and unsweetened almond milk smoothie</li><li><strong>Lunch:</strong> beet, carrot, kale, spinach, and brown rice salad</li><li><strong>Dinner:</strong> baked chicken served with roasted carrots, beans, and broccoli</li></ul><h3>Saturday</h3><ul><li><strong>Breakfast:</strong> coconut-papaya chia pudding — 1/4 cup of chia seeds, 1 cup of unsweetened coconut milk, and 1/4 cup of diced papaya</li><li><strong>Lunch:</strong> chicken salad with <a class="content-link css-5r4717" href="https://www.healthline.com/nutrition/11-proven-benefits-of-olive-oil">olive oil</a></li><li><strong>Dinner:</strong> roasted tempeh with Brussels sprouts and brown rice</li></ul><h3>Sunday</h3><ul><li><strong>Breakfast:</strong> mushroom, spinach, and zucchini frittata</li><li><strong>Lunch:</strong> sweet potato halves stuffed with spinach, turkey, and fresh cranberries</li><li><strong>Dinner:</strong> grilled chicken wings with a side of fresh spinach and sauerkraut</li></ul>Deanna Lynhttp://www.blogger.com/profile/08491058220187138988noreply@blogger.com5tag:blogger.com,1999:blog-1086759282454790976.post-88517289495860919522020-08-22T10:45:00.003-07:002020-08-22T10:45:34.866-07:00Kale with Sweet Corn Recipe<h2>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjub_KRI-cQqMnPYbzQEFVjj8z7gIKTwSYkfRlb5pU4_CXq8r74lue2XwYNFW4tXgB8qP74iCexKVA6mvRAaQeFslFgQj7F0vOru9xsRPbUW5CsZh4ZZ_cTU7c7tLfE9COTY-YfE-OxMYKN/s299/vegan.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="168" data-original-width="299" height="210" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjub_KRI-cQqMnPYbzQEFVjj8z7gIKTwSYkfRlb5pU4_CXq8r74lue2XwYNFW4tXgB8qP74iCexKVA6mvRAaQeFslFgQj7F0vOru9xsRPbUW5CsZh4ZZ_cTU7c7tLfE9COTY-YfE-OxMYKN/w374-h210/vegan.jpg" width="374" /></a></div></h2>
<h2>
ingredients:</h2>
<div class="row ingredient" id="Content_ctl00_ctl00_Ingredients">
<div class="col grid_6of12">
<div class="item">
1 cup fresh corn kernels (about 2 ears) or defrosted frozen corn</div>
<div class="item">
1/4 cup low sodium or no-salt-added vegetable broth, or more as needed</div>
<div class="item">
1/2 cup finely chopped onion</div>
<div class="item">
1 clove garlic, chopped</div>
</div>
<div class="col grid_6of12">
<div class="item">
1 bunch kale, tough stems and center ribs removed and leaves chopped</div>
<div class="item">
1/4 cup chopped walnuts or raw almonds, lightly toasted</div>
<div class="item">
1/8 teaspoon black pepper, or to taste</div>
<div class="item">
2 tablespoons chopped scallions</div>
</div>
</div>
<div class="recipe-detail-instructions">
<h2>
Instructions:</h2>
If using fresh corn, boil ears of corn until tender, about 4 minutes. Cut kernels from cobs with a sharp knife. Set aside.<br />
<br />
Heat 2-3 tablespoons vegetable broth in a skillet over medium-high heat.
Saute onion and garlic until soft, about 2 minutes, Add the kale and
remaining vegetable broth. Reduce heat to low, cover and cook until
kale is tender, about 7 minutes, stirring occasionally and adding
additional vegetable broth if needed. Add the corn and cook until heated
through. <br />
<br />
Stir in the walnuts and season with black pepper. Top with scallions.<br />
</div>
Deanna Lynhttp://www.blogger.com/profile/08491058220187138988noreply@blogger.com3tag:blogger.com,1999:blog-1086759282454790976.post-9456003719182484802020-04-23T11:23:00.001-07:002020-04-23T11:23:50.812-07:00A five minute guide to yoga while stuck at home<div class="separator" style="clear: both; text-align: center;">
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<br />
A Five-Minute Guide to Doing Yoga at Home<br />
<br />
Doing yoga at home is an important part of your practice even if you have a studio membership. If you’re used to taking group classes, find out how different it feels to do the same poses on your own.<br />
<br />
You’ll probably start out feeling more relaxed when you don’t have to drive through downtown traffic before your first sun salutation. You’ll also be able to design routines based on what your body needs each day rather than doing whatever the teacher says.<br />
<br />
Discover the joys of rolling out your yoga mat in your own living room or back yard. Try these suggestions for developing a home practice you’ll love.<br />
<br />
Preparing for Your Home Yoga Sessions:<br />
<br />
1. Check your flooring. Hardwood floors are ideal, but you can modify other surfaces with a portable yoga board or dance floor kit. It will help protect your knees and wrists.<br />
<br />
2. Collect props. At a minimum, you’ll want a comfortable mat and any other props that help you to move safely. That might include blocks, bolsters, and straps. Keep in mind that you can use free substitutes like pillows and books.<br />
<br />
3. Eat light. A full stomach can interfere with any workout. Try to wait a couple of hours before your last meal or snack on something light such as yogurt or fruit.<br />
<br />
4. Stay warm. Stretching is more pleasant when your body feels a little toasty. Dress in layers so you can make adjustments as needed. Use a space heater if you like to keep your thermostat set low.<br />
<br />
5. Minimize distractions. Do you struggle with frequent interruptions at home? Turn off your phone and TV to avoid temptation. Let your family know you’re unavailable for the next hour.<br />
<br />
Arranging Your Home Yoga Sessions:<br />
<br />
1. Follow instructions. If you’re new to yoga, some expert training will help you to stay safe. Ask a local studio about hiring one of their instructors to teach you at home. Many studios also have online video collections included in their memberships.<br />
<br />
2. Build your sequence. There are many factors involved in sequencing a yoga session. Working with an instructor or video will give you a format to follow until you learn the basics.<br />
<br />
3. Set your intention. Many students like to create a specific focus or goal each day. You may want to strengthen your core or promote world peace.<br />
<br />
4. Listen to your body. Solo practice trains you to become your own teacher. You’ll learn to follow your internal cues instead of depending on external instructions.<br />
<br />
5. Learn modifications. Any pose can be adjusted to make it safer and more effective for your body. Research common modifications or ask an experienced teacher for suggestions.<br />
<br />
6. Start out gradually. Even if you’re used to hour long studio classes, you may run out of steam quickly when you’re the only one in the room. Let yourself enjoy yoga for 10 or 15 minutes at a time as you work your way up to longer intervals.<br />
<br />
7. Find a buddy. In addition to your solo days, you might want to share yoga with a friend who has compatible goals. Advertise at your local studio for a workout buddy. You could support each other in making your workouts more enjoyable and consistent.<br />
<br />
8. Play music. Studies show that music can help you exercise harder without feeling more strain. Choose traditional yoga music or play any tunes you like from pop to country.<br />
<br />
9. Cool down. Transitioning gradually out of any workout helps your body to recover and grow stronger. Set aside your final moments for svanasana, the slow and quiet poses that help you to return to ordinary activities feeling refreshed and renewed.<br />
<br />
Home yoga sessions provide important benefits for beginners and advanced practitioners. A well-rounded routine will balance studio classes and private time so you can focus on your own needs and connect with other yoga students.Deanna Lynhttp://www.blogger.com/profile/08491058220187138988noreply@blogger.com2tag:blogger.com,1999:blog-1086759282454790976.post-38740820103180015692020-03-17T08:03:00.003-07:002020-03-19T10:09:34.309-07:00Immune boosting With Two-Ingredient Morning Tonic<br />
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<i>Today’s blog republished from my friends at TheAlternativeDaily
is going to explain the potential benefits of a rather unusual daily
drink tonic… As you might know from this newsletter previously, real sea
salt (not processed refined salt) is actually very good for you in
moderate quantities and has many health benefits, including supplying
your body with dozens of trace minerals. Science has also proven that
moderate levels of sea salt is actually GOOD for your heart health and
does not negatively affect blood pressure like was previously believed
years ago. This may sound unusual, but the health benefits are real… </i><br />
By Stephen Seifert, <a href="http://www.thealternativedaily.com/">TheAlternativeDaily.com</a><br />
Many of us have morning routines that are wonderful health practices —
a morning meditation, a few yoga poses, a brisk walk around the
neighborhood, or a delicious fruit-infused smoothie. Daily routines are
vital to health and happiness, and this is especially true at the start
of the day.<br />
How about a quick and simple glass of warm lemon water with Himalayan salt or <a href="https://seasalt.avajaneskitchen.com/penny?AFFID=189447&subid=lemonblogseasalt" rel="noopener noreferrer" target="_blank">high-quality sea salt</a>?
This simple drink can boost your morning health and wellness regimen —
and it’s so easy to make. There are a number of professional athletes
and Olympians who start their morning with lemon and salt water, which
may say something about its effectiveness.<br />
A 10-ounce glass of warm lemon water with Himalayan salt or <a href="https://seasalt.avajaneskitchen.com/penny?AFFID=189447&subid=lemonblogseasalt" rel="noopener noreferrer" target="_blank">high-quality sea salt</a>
in the morning can increase your immune function, decrease uric acid to
fight inflammation, improve digestion, and balance your body. These
benefits can be attributed to the vitamin C content of the lemon juice
as well as the essential minerals contained in Himalayan salt. This
simple morning drink promotes vitality, health, and overall wellness,
and may even improve your sex drive!<br />
<br />
<br />
let’s take a closer look at 19 of the balancing benefits of water, lemon, and salt, all in one cup.<br />
<b>Lemons are excellent for fighting inflammation.</b>
Lemons can help dissolve the uric acid in your joints, and also have
been found to help build and repair tendons, ligaments, and bone. This
anti-inflammatory property may be especially beneficial for people with
rheumatoid arthritis and osteoarthritis, according to an American
College of Physicians study on osteoarthritis, published in the Annals
of Internal Medicine (2000).<br />
<b>Aids in proper food and water absorption.</b> A daily glass of lemon water with Himalayan salt or high-quality sea salt
may provide a better overall mineral balance, which promotes proper
food and water absorption in your body, allowing essential nutrients to
get where they need to be.<br />
<b>Balances your body’s acidity (pH).</b> The alkalizing
effects of lemon and natural salt are highly useful for managing your
body’s delicate pH balance, which is crucial for optimal functioning of
the body’s systems.<br />
<b>Boosts immune function.</b> One lemon serves up 139
percent of your daily value (DV) for vitamin C. Squeezing one lemon into
your morning is a natural alternative to that vitamin C supplement you
may be taking.<br />
<br />
I<b>t’s a detox for your cells.</b> The all-natural
Himalayan salt mixed with lemon juice and water helps to pull toxins
from your cells, reducing cellular toxicity. This may reduce your risk
for various chronic diseases, as well as make you feel generally
awesome!
<br />
<b>Reduces problematic cellulite.</b> Natural salts like
Himalayan salt have been used for centuries for skin care.
Interestingly, most spa treatments for cellulitis contain some form of
salt and/or citrus blend. A few daily gulps of lemon and salt water in
the morning may firm up a few of those unsightly areas.<br />
<b>Clears up skin and adds a fresh glow.</b> Using natural
salt for skin problems, such as psoriasis and eczema, dates back to
ancient Roman times. Roman emperor Marcus Aurelius’ doctor, Galen from
Pergamum, used sea salt for skin diseases, according to Science Tribune
(1999)<br />
<br />
<br />
<br />
<b>Useful for allergy season.</b> It has been suggested
that the combination of lemon and salt, specifically mixed into warm
water, acts as a natural antihistamine for allergies. It may be the
perfect alternative to those pink pills that leave you feeling drowsy.<br />
<b>Paves the way for better sleep.</b> The natural hormone-balancing properties of lemon and Himalayan salt or high-quality sea salt
can be more than useful when it comes to bedtime. Getting the proper
amount of sleep is essential for physical health, mental health,
productivity, and much more. This hormone-balancing beverage can make an
effective nightcap.<br />
<b>Helps controls blood sugar.</b> The fiber content of
lemons helps to balance blood glucose levels, which is useful for type 2
diabetes patients and prediabetics alike, according to a study
published in the New England Journal of Medicine (2000).<br />
<b>Lemons may help detoxify your liver.</b> Vitamin C is
essential for producing glutathione, which plays a foundational role in
detoxifying the liver. It also has antiseptic properties that are useful
for liver function, as well.<br />
<b>Freshens breath!</b> Lemon and Himalayan salt may not be
the first things that come to mind when you think of fresh breath.
However, the lemon and salt in this simple morning drink help kill the
bad breath bacteria that build up while you’re sleeping.<br />
<b>May help you chill out.</b> When you get stressed out,
do not be so quick to reach for those prescription pills. You may be
able to chill out and return to that state of Zen by boosting your
vitamin C levels first thing in the morning.<br />
<b>Useful for reducing blood pressure.</b> Lemons are not
all about vitamin C and fiber. They also boast potassium, which is vital
for flushing excessive sodium from the body.<br />
<b>Boost your libido!</b> The vitamin C content and
hormone-balancing properties of this morning beverage can help lift your
mood. This might be all it takes to boost your libido, without the need
for that little blue pill.<br />
<b>Gets you hydrated right out of the gate.</b> Many people
forget how important hydration is, especially after a seven or
eight-hour sleep period with no water. Start your morning off right and
get hydrated. The water, salt and zesty lemon will get your day off to
the perfect start.<br />
<b>An antioxidant powerhouse vital for, well, everything!</b>
Lemon offers up a wealth of vitamins and minerals, while Himalayan salt
boosts your mineral and trace mineral levels even more. The antioxidant
and detoxifying properties of lemon saltwater pack a powerful, free
radical knockout punch.<br />
<b>May improve your heart health.</b> Lemons and real salt
are both exceptional for increasing heart health on their own. However,
when you combine the two into one vibrant morning drink, you get even
more vital heart-thumping health benefits.<br />
<br />
<br />
Natural salt supports electrochemical reactions in the body, while
negative ions assist in healthy heart rhythm. Lemons are rich in vitamin
C, which is, “associated with lower endothelial dysfunction in men with
no history of cardiovascular disease or diabetes,” according to a study
published in the American Journal of Clinical Nutrition (2006).<br />
<b>Promotes digestive health.</b> A glass of warm lemon water with Himalayan salt or <a href="https://seasalt.avajaneskitchen.com/penny?AFFID=189447&subid=lemonblogseasalt" rel="noopener noreferrer" target="_blank">high-quality sea salt</a>
before breakfast, or any meal, helps signal your liver to produce the
essential bile needed to clean out harmful gut bacteria. The fiber
content and natural salt will also promote digestion.<br />
Are you ready to commit to this simple and health-promoting morning
drink? I have been drinking warm lemon water with a little bit of
Himalayan salt every morning for months, and I absolutely love it. My
energy levels are up, and I feel as cool as a cucumber throughout the
day.<br />
Want to join me? Combine 10 ounces of filtered water with one whole lemon, squeezed, and half a teaspoon of Himalayan salt. <i>(Note:
Add your favorite greens powder mix in here too if you desire…it
actually tastes even better with the right greens mix in here too… and it’s great for digestion, energy, and more!)</i><br />
-Stephen Seifert<br />
Stephen Seifert is a writer, professor, adventurer and a health &
fitness guru. His flair for travel and outdoor adventure allows him to
enjoy culture and traditions different than his own. A healthy diet,
routine fitness and constant mental development is the cornerstone to
Stephen’s life.<br />
(The original article source is found <a href="http://www.thealternativedaily.com/benefits-of-lemon-water-and-salt/">here</a>)<br />
<b><i>Speaking About Salt – Sea Salt that is….</i></b><br />
I don’t mean to freak you out today…<br />
But it’s important you watch what you put inside your body.<br />
And if you use salt in your cooking…<br />
You want to make sure you use the cleanest, safest one possible.<br />
My friend, John Cawrse, has been researching salt for almost a decade now.<br />
He’s found a “certified microplastic FREE” salt and today <a href="https://seasalt.avajaneskitchen.com/penny?AFFID=189447&subid=lemonblogseasalt" rel="noopener noreferrer" target="_blank"><u>it’s just a penny.</u></a><br />
Check it out here:<br />
<a href="https://seasalt.avajaneskitchen.com/penny?AFFID=189447&subid=lemonblogseasalt" rel="noopener noreferrer" target="_blank"><b><u>Certified Microplastic Free Sea Salt</u></b></a>Deanna Lynhttp://www.blogger.com/profile/08491058220187138988noreply@blogger.com8tag:blogger.com,1999:blog-1086759282454790976.post-47840735774459373162019-06-11T17:04:00.001-07:002020-04-28T11:27:21.361-07:00How To Practice Yoga for Strength<br />
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Welcome to "Get Healthy Lose Weight" this your host Deanna lyn estheician and certified health coach. On today's episode i will sharing with tips on adding strength training to your yoga routine. On the last episode i talked about how restless and anxious i been feel with our present situation.And i have been finding relief and comfort from those feelings, just by doing a small yoga routine. Normally I am very lazy when it comes to exercise. however, I am really enjoying the positive feelings that I am getting. And that got me to thinking about maybe I should try building up some muscle or strength. How could I practice yoga for strength.<br />
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<h3>
<b> <u> Who Else Wants to Practice Yoga for Strength?</u></b></h3>
<br />
Do you love doing yoga, but you’re wondering if you need to do something more to build up your strength? The answer depends on your individual fitness goals.<br />
<br />
Yoga and other exercises that use your bodyweight can be a great way to tone and strengthen your muscles. On the other hand, if you want to look like a bodybuilder, you’re probably going to need to lift weights.<br />
<br />
As you’re planning your workouts, think about how you can use yoga on its own or in combination with other activities. Use these tips to design a routine that will enhance your strength and overall fitness.<br />
<br />
Using Yoga for Strength Training:<br />
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1. Read class descriptions. Different forms of yoga have their own unique benefits so choose a stye that’s focused on strength. Look for Vinyasa and Ashtanga sessions, as well as power yoga classes.<br />
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2. Increase repetitions. You build strength by gradually intensifying your workouts. That may mean doing a longer series of sun salutations, as well as standing poses and inversions.<br />
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3. Hold poses longer. You can also increase resistance by remaining in a pose for additional seconds or minutes. This type of isometric training is especially useful for maintaining strength and stabilizing joints.<br />
<br />
4. Check your form. To stay safe, start with basic poses where you can learn correct alignment. Use props like straps and blocks if you need them.<br />
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5. Rest up. Excessive workouts actually weaken your muscles. Take at least one day off from vigorous activity each week and make sleep a priority.<br />
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6. Eat well. Nourish your body with whole foods. In particular, consuming protein within two hours of working out may help build muscles. <br />
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Supplementing Yoga for Strength Training:<br />
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1. Practice Pilates. Yoga and Pilates feature many similar movements, and the teachers at your studio may blend the two. It can be a big help with firming up your core.<br />
<br />
2. Try CrossFit. For endurance and strength, sign up for CrossFit. This challenging workout will teach you a variety of movements using equipment or just your body weight.<br />
<br />
3. Climb a wall. Indoor climbing facilities have been spreading across the country. It’s a fun way to tone your whole body and maybe prepare for an outdoor expedition.<br />
<br />
4. Train to fight. If you’re already in top shape, you might be ready for boxing or Mixed Martial Arts. It’s one way to make fast gains in upper and lower body strength.<br />
<br />
5. Buy resistance bands. For inexpensive equipment that’s easy to take with you on business trips, order some resistance bands. You can use them to intensify many simple floor exercises for your whole body.<br />
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6. Lift weights. Barbells, dumbbells, and weight machines may be the first thing you think of for strength training, and they deserve their popularity. You can design a program with so much variety that it will maintain your interest and keep giving your body new challenges to overcome.<br />
<br />
7. Pace yourself. High intensity interval training will make any routine more effective. That’s where you alternate between short bursts of hard work and slightly longer intervals of gentler activity. It’s also ideal for busy schedules because you can achieve greater results while spending less time at the gym.<br />
<br />
Strength training is an important part of working out because it thickens your bones, boosts your metabolism, and may even enhance your mental health.<br />
<br />
Schedule at least two strength training sessions a week using yoga or other activities you enjoy and talk with your doctor if you have any concerns about how to design a safe program for you.Deanna Lynhttp://www.blogger.com/profile/08491058220187138988noreply@blogger.com3tag:blogger.com,1999:blog-1086759282454790976.post-57166547481157803862019-06-06T07:18:00.002-07:002019-06-06T07:18:53.391-07:00Who Wants to Train Your Brain to Eat Less?<br />
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Who Else Wants to Train Your Brain to Eat Less?<br />
You’re going along sticking to your diet when suddenly you hit a bump in the road.<br />
Maybe you skip breakfast and wind up eating a double bacon cheeseburger for lunch<br />
because you’re so hungry. Maybe you enjoy healthy dinners, but you snack on potato<br />
chips afterwards because your stomach is rumbling.<br />
Managing your weight is easier when you can control your appetite. Even if you’re a<br />
healthy size now, your body will slow down as you grow older. That means you’re<br />
liable to gain excess pounds just by eating the same amount as usual.<br />
Remember that hunger starts in your brain and so does the solution.<br />
Try these tips for training yourself to eat less.<br />
Changing What You Eat:<br />
1. Consume more fiber. Foods rich in fiber fill you up faster partly because they<br />
tend to be bulky and take longer to chew. As a bonus, they’re often highly<br />
nutritious and reduce your risk for many serious health conditions. Good<br />
choices include most vegetables, fruits, and whole grains.<br />
2. Increase your protein. Protein also discourages hunger, and it helps you<br />
conserve muscle mass. Muscles burn more calories than fat. Spread your<br />
protein out in each meal and snack so your body can use it effectively. Choose<br />
lean sources like low-fat Greek yogurt and most seafood.<br />
3. Drink water. Sometimes we confuse thirst with hunger. Drinking a glass or two<br />
<br />
<br />
water before meals may help you to reduce your portion sizes.<br />
4. Choose solid calories. Fancy coffee drinks and cocktails make it easy to down<br />
600 calories or more before your brain knows what happened. Food you chew<br />
gives your brain more time to feel full.<br />
5. Serve soup. However, the liquid in soup is a different matter, because the high<br />
water content suppresses your appetite. Settle down with a bowl of minestrone<br />
on a cold winter day.<br />
6. Avoid artificial sweeteners. Using zero-calorie sweeteners can backfire.<br />
Scientists believe they prime your brain to want to eat more because they’re<br />
hundreds of times sweeter than sugar.<br />
Changing How You Eat:<br />
1. Act mindfully. Slow down and savor your food. You’ll digest it more completely,<br />
and you’ll probably eat less.<br />
2. Buy smaller plates. Several studies confirm that food looks and feels more<br />
abundant when you place it on a smaller serving piece. It’s a simple way to<br />
have your cake and eat lighter too.<br />
3. Sleep well. One of the reasons why a lack of sleep can cause you to gain weight<br />
is because you’re disrupting the hormones that regulate hunger. Get enough<br />
sleep. Ensure that you’re sleeping well, too. Go to bed and get up at the same<br />
time each day. Keep your bedroom as dark and quiet as possible.<br />
4. Exercise regularly. Physical activity can help regulate your appetite in addition<br />
to burning calories and relieving stress. It’s a powerful combination for anyone<br />
who wants to make staying fit more pleasant.<br />
5. Whittle your waist. The fat that accumulates around the midsection is<br />
especially harmful, raising the risk for heart conditions, diabetes, and certain<br />
cancers. There is also some evidence that it stimulates hunger hormones and<br />
the accumulation of fat. Focus some of your activities on waist-trimming<br />
exercises.<br />
6. Seek support. The most effective fitness plans incorporate social support. Let<br />
your family and friends know that you want to eat less and tell them how they<br />
can help you. For example, find some lunch companions whose eating habits<br />
will reinforce your healthy intentions.<br />
It is possible to eat less and still enjoy delicious food. Small changes in the way you<br />
eat add up to a big difference. Find the habits that work for you to satisfy your<br />
hunger with fewer calories. Your brain and body will adjust to and benefit from these healthy changes.Deanna Lynhttp://www.blogger.com/profile/08491058220187138988noreply@blogger.com5tag:blogger.com,1999:blog-1086759282454790976.post-82839247969638790882019-05-25T08:51:00.000-07:002019-05-31T12:53:29.907-07:00How Food Affects Your Sleep<span id="m_4909838310278356649gmail-docs-internal-guid-37dfd9c2-7fff-4e1c-aa2b-011eb329d22b"></span><br />
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;"> Author </span><span id="m_4909838310278356649gmail-docs-internal-guid-37dfd9c2-7fff-4e1c-aa2b-011eb329d22b">Samantha Kent</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;">Food fuels, comforts, and entertains. It fills a need, but its effects reach beyond just nourishment. The kind of food you eat and when you eat it can either help or halt your sleep. A diet rich in sleep supportive foods helps regulate and stabilize your sleep cycle. However, you’ll need to be aware of those that help, those that don’t, and ways to enhance your sleep experience.</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16pt; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;">What You Eat</span></h2>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Foods that Support Healthy Sleep</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;">Our bodies can only be as strong as the food we put in them. Luckily, there’s a long list of foods that contain sleep-enhancing nutrients. Many of them contribute to the production of melatonin, a key sleep hormone. </span></div>
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<span style="background-color: transparent; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Tryptophan: </span><span style="background-color: transparent; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;">You’ve probably heard of this famous amino acid because of the traditional turkey at Thanksgiving dinner. While turkey is a </span><a data-saferedirecturl="https://www.google.com/url?q=http://www.med-health.net/Foods-High-In-Tryptophan.html&source=gmail&ust=1558885245342000&usg=AFQjCNG1ueu6ltij83A7krljzr_CrNjPmA" href="http://www.med-health.net/Foods-High-In-Tryptophan.html" style="text-decoration-line: none;" target="_blank"><span style="background-color: transparent; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; text-decoration-line: underline; vertical-align: baseline; white-space: pre-wrap;">good source of tryptophan</span></a><span style="background-color: transparent; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;">, it has no more tryptophan, and less in some cases, than other sources such as oats, fish, nuts, eggs, and seeds. The tryptophan in these foods is used to make serotonin, which helps your body feel calm and relaxed in preparation for sleep.</span></div>
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<span style="background-color: transparent; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Magnesium: </span><a data-saferedirecturl="https://www.google.com/url?q=http://www.orthomolecular.org/library/jom/1988/pdf/1988-v03n04-p197.pdf&source=gmail&ust=1558885245342000&usg=AFQjCNFUdnGMgvBSyPlnitNI5u1FdVsAvw" href="http://www.orthomolecular.org/library/jom/1988/pdf/1988-v03n04-p197.pdf" style="text-decoration-line: none;" target="_blank"><span style="background-color: transparent; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; text-decoration-line: underline; vertical-align: baseline; white-space: pre-wrap;">Low magnesium</span></a><span style="background-color: transparent; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;"> levels are often associated with insomnia and other sleep disorders. To stabilize your levels add almonds, spinach, tuna, and avocados to your diet.</span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; list-style-type: disc; vertical-align: baseline; white-space: pre-wrap;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Potassium: </span><span style="background-color: transparent; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;">Lack of potassium can cause muscle spasms and issues with the heart that disrupt sleep. Potassium-rich foods like spinach, lentils, and bananas can give you a potassium boost before bed.</span></div>
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<span style="background-color: transparent; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Calcium: </span><span style="background-color: transparent; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;">Calcium deficiency can cut into your sleep time as well. Make sure you’re eating plenty of dairy products like milk, yogurt, and cheese to stay balanced. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Foods to Avoid at Bedtime</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;">There are also a few foods to avoid before bedtime. These foods alter the sleep cycle by blocking or interfering with the proteins, amino acids, and hormones needed to regulate your sleep. </span></div>
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<span style="background-color: transparent; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Alcohol: </span><a data-saferedirecturl="https://www.google.com/url?q=https://pubs.niaaa.nih.gov/publications/arh25-2/101-109.htm&source=gmail&ust=1558885245342000&usg=AFQjCNG_a1Y9waY4tX8wWOggT55JqDjYhA" href="https://pubs.niaaa.nih.gov/publications/arh25-2/101-109.htm" style="text-decoration-line: none;" target="_blank"><span style="background-color: transparent; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; text-decoration-line: underline; vertical-align: baseline; white-space: pre-wrap;">Alcohol can be deceptive</span></a><span style="background-color: transparent; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;"> because it does make you feel sleepy at first. However, it changes the natural course of the sleep cycle by preventing the body from spending enough time in the deep sleep stages. In the light sleep stages, the body wakens more often, reducing the overall sleep time.</span></div>
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<span style="background-color: transparent; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Caffeine: </span><span style="background-color: transparent; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;">This one is no secret. Caffeine blocks sleep hormones and can continue to do so for four to six hours after it’s been consumed. </span></div>
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<span style="background-color: transparent; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">High fat and acidic foods: </span><span style="background-color: transparent; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;">Foods high in fat and those that are acidic can contribute to heartburn and indigestion. The consequent discomfort can keep you awake for hours. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16pt; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;">When You Eat It</span></h2>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;">Your body relies on consistent patterns to correctly time repeating behaviors like sleep. </span><a data-saferedirecturl="https://www.google.com/url?q=https://www.sciencedirect.com/science/article/pii/S0960982217305043&source=gmail&ust=1558885245342000&usg=AFQjCNEDXUB2pUgVbhIuG7CzXs6tLptpFw" href="https://www.sciencedirect.com/science/article/pii/S0960982217305043" style="text-decoration-line: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;">Eating regular meals</span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;"> that are evenly spaced helps your body recognize when it’s time to start the sleep cycle. Additionally, most people sleep better when their last meal of the day is light and eaten early. But make sure it has some healthy carbs. Studies have shown that a</span><a data-saferedirecturl="https://www.google.com/url?q=http://www.chronobiology.ch/wp-content/uploads/publications/2002_09.pdf&source=gmail&ust=1558885245342000&usg=AFQjCNEkUUbGSe76LaoCc9CajfhukQUmyg" href="http://www.chronobiology.ch/wp-content/uploads/publications/2002_09.pdf" style="text-decoration-line: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;"> dinner rich in carbs</span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;"> can help you fall asleep faster and stay asleep longer. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16pt; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;">Conclusion: Sleep Support Beyond the Kitchen</span></h2>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;">You can further enhance your sleep by making the bedroom a sanctuary. A cool, dark, quiet bedroom with a supportive mattress is perfect. If street light is a problem, try blackout curtains; noisy neighbors, invest in a </span><a data-saferedirecturl="https://www.google.com/url?q=https://www.sleephelp.org/best-white-noise-machines/&source=gmail&ust=1558885245342000&usg=AFQjCNE6OmEI8Kzet9tDRzzh0WkQXGv6pg" href="https://www.sleephelp.org/best-white-noise-machines/" style="text-decoration-line: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;">white noise machine</span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;">; overheating, turn on your ceiling fan or try a table fan on your nightstand. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;">It’s worth taking the time and investing a little money to give your body a chance to be at it’s best. With a healthy diet and supportive bedroom, you’re on your way to better, more restful slumber.</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;"> </span> <b>The author's bio: </b><br />
Samantha Kent is a researcher for <a data-saferedirecturl="https://www.google.com/url?q=http://SleepHelp.org.&source=gmail&ust=1558885245409000&usg=AFQjCNF5Jt3uArZIIB1JD1Z2YCyHnnCQbw" href="http://sleephelp.org./" target="_blank">SleepHelp.org.</a>
Her favorite writing topic is how getting enough sleep can improve your
life. Currently residing in Boise, Idaho, she sleeps in a California
King bed, often with a cat on her face. </div>
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Deanna Lynhttp://www.blogger.com/profile/08491058220187138988noreply@blogger.com2tag:blogger.com,1999:blog-1086759282454790976.post-34791183803930816482019-04-05T11:29:00.000-07:002019-04-05T11:29:22.477-07:00Does fat really make you fat?<br />
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Does Fat Really Make You Fat?<br />
There is an age-old saying that the fat you eat is the fat you wear. With the rise of<br />
new ketogenic diets where fat is the main nutrient, many people are starting to<br />
question if fat really is the answer.<br />
When it comes to weight loss or fat loss, the most simple and effective way to ensure<br />
success is to moderate your caloric spread and maintain a consistent deficit. With<br />
that said, that answer is not really why we're here - we want to know if consuming<br />
more fat will make you fat.<br />
Let's break this down and look at the details.<br />
Fat Has More Calories Than Any Other Nutrient<br />
This is one of the main concerns that may keep you away from eating fat. When we<br />
look at the actual caloric energy received from carbs and protein (both 4 kcal per<br />
gram) we see that fat has more than double the calories (9 kcal per gram) per serving.<br />
With this in mind, it can be very easy to overeat on a diet that contains a lot of fat.<br />
On the other hand, calories are not necessarily a clear indicator of weight gain - it's<br />
just more complex than that. Just because fat has more calories does not mean that<br />
by eating it you will put on weight.<br />
Fat Is Very Nutritious<br />
Fat is also very healthy for you - when you consume the right type.<br />
Polyunsaturated fats, monounsaturated fats, omega fatty acids, unsaturated fats -<br />
<br />
<br />
these are all really good sources of fat that you can find in many fat-rich foods like<br />
nuts, fish, seeds and beans.<br />
Consuming this type of food should not cause excessive weight gain.<br />
So, Where's The Downside?<br />
Yes, a diet that is high in fat can work, but it is really dependent on the actual person.<br />
There’s a rule called the “equator rule” which roughly states that the closer your<br />
blood relatives, historically, were to the equator the higher your nutrient demand for<br />
carbohydrates would be.<br />
Those from Caribbean countries, Mediterranean backgrounds, and anything close to<br />
the equator will have a very good ability to metabolize (in general) carbohydrates. If<br />
this population of people were to go on a high-fat diet, they may not experience the<br />
same benefits that other blood relatives, like those of Scandinavian heritage, would.<br />
Whenever you look at what food you should be eating, it’s always good to make an<br />
objective assessment of where you came from.<br />
Good food is good food, and this won't really change, but eating a diet that is as close<br />
as possible to what your blood relatives would have eaten is going to allow your body<br />
to function at the most effective rate possible.<br />
Does Fat Really Make You Fat?<br />
The consensus, then, is yes and no. The research will show that pretty much any<br />
nutrient consumed in excess can lead to weight gain. The reality is we just don't have<br />
enough human trials to definitively say that it will.<br />
Your best bet is to always strive for moderation.<br />
In most cases, the most effective macronutrient split is 50% carbs, 30% protein, and<br />
20% fat.<br />
Try sticking to those ratios for a while and then adjust as needed for your own body.<br />
You’ll be able to tell if eating a higher percentage of fat works for you or if it makes<br />
you gain unwanted poundsDeanna Lynhttp://www.blogger.com/profile/08491058220187138988noreply@blogger.com1tag:blogger.com,1999:blog-1086759282454790976.post-59156188812872773192019-04-03T08:07:00.001-07:002019-04-03T08:07:47.130-07:00 Pork Rigatoni Recipe<br />
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Ingredients:</h3>
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<li itemprop="recipeIngredient">1 pound dried whole grain rigatoni use <a href="https://amzn.to/2UxV61o" target="_blank">gluten-free </a></li>
<li itemprop="recipeIngredient">1 tablespoon olive oil</li>
<li itemprop="recipeIngredient">4 cloves garlic</li>
<li itemprop="recipeIngredient">2 cups sliced mushrooms</li>
<li itemprop="recipeIngredient">1/2 yellow onion, sliced</li>
<li itemprop="recipeIngredient">1/2 cup red wine</li>
<li itemprop="recipeIngredient">2 cups crushed tomatoes</li>
<li itemprop="recipeIngredient">1/4 teaspoon cumin</li>
<li itemprop="recipeIngredient">1/4 teaspoon black pepper</li>
<li itemprop="recipeIngredient">1/2 teaspoon kosher salt</li>
<li itemprop="recipeIngredient">chopped parsley</li>
<li itemprop="recipeIngredient">shredded parmesan cheese</li>
</ul>
<ul>
<li itemprop="recipeIngredient"> 3 cups <a href="https://www.lifesambrosia.com/slow-cooker-pulled-pork-recipe/">Slow Cooker Pulled Pork</a> </li>
</ul>
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Instructions </div>
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<span class="step-number">1</span> <div class="step-content">
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Bring a large pot of water to a boil and cook pasta according to package directions. Drain. </div>
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<span class="step-number">2</span> <div class="step-content">
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While pasta is cooking, heat olive oil in a large skillet over medium heat. Cook garlic, mushrooms and onions just until onions and mushrooms have softened and started to brown, about 5 minutes. Pour red wine over the top to deglaze the pan. Be sure to scrape up any of the brown bits that have stuck to the bottom of the pan. </div>
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Pour in crushed tomatoes. Mix in cumin, salt and pepper. Add in pulled pork. Mix well. Continue cooking for 5 - 10 more minutes or until sauce is warmed through. Stir in cooked rigatoni. Mix well. Transfer to a serving platter. Sprinkle with chopped parsley and parmesan cheese. Serve.</div>
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Deanna Lynhttp://www.blogger.com/profile/08491058220187138988noreply@blogger.com3tag:blogger.com,1999:blog-1086759282454790976.post-25412324254279784942019-04-03T07:53:00.000-07:002019-04-03T07:53:16.676-07:00The Complete Mediterranean Diet Food List<br />
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Is there a diet that’s both health-promoting and absolutely delicious? Yes, and its name is the Mediterranean diet. This way of eating is loaded with major health benefits and a Mediterranean diet food list that will leave your mouth watering. It’s a diet that can appeal to people of all different ages and backgrounds, it’s not too expensive to follow and calorie quality is way more important than calorie quantity.<br />
What’s a typical Mediterranean diet breakfast look like? It varies by region, but in Lebanon, for an example, a classic breakfast may include leftover grains such as barley or bulgur wheat combined with a touch of honey, fruit, cinnamon and a splash of high-quality milk. Sounds pretty tasty, right?<br />
There are so many healthy foods incorporated into the Mediterranean diet pyramid, including lots of fresh produce along with healthy fats like olive oil and high-quality protein like wild-caught fish. Resveratrol-rich red wine even commonly makes an appearance. What foods are not allowed on the Mediterranean diet? We’ll discuss that too, and the list probably won’t surprise you at all.<br />
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<h3>
Mediterranean Diet Pyramid</h3>
As with any food pyramid, the Mediterranean version starts with the foods you’ll consume in the smallest quantity at the top and works its way down to the items you’ll be eating most often.<br />
So, what’s at the top? Lean, high-quality red meats and sweets (think desserts made with whole yet sweet ingredients like raw honey) are in the highest yet smallest bracket of the pyramid. Next up is poultry, eggs, cheese and yogurt. You could also include kefir in this section.<br />
The second to largest category in the pyramid houses seafood. While it’s a good idea to avoid shellfish, you can load up (at least two times per week) on healthy wild-caught fish rich in healthy omega-3 fatty acids, like salmon and sardines.<br />
The base of the pyramid, which will be the main focus of your Mediterranean diet food list, includes fresh vegetables and fruits, whole grains, olive oil, beans, nuts, legumes, seeds, herbs and spices. In various combinations, you will be seeing these items at each of your meals.<br />
In general, wine (specifically red) is drank in moderation, and drinking plenty of water is a must. This diet plan also encourages enjoying healthy meals in good company and staying physically active on a regular basis.<br />
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</h2>
<h2>
Mediterranean Diet Food List</h2>
What is the Mediterranean diet food list? Here is a rundown of what’s typically allowed versus not allowed while following this diet plan:<br />
<h4>
Allowed:</h4>
<ul>
<li>Fresh vegetables and fruits: No fruits or vegetables are off limits on the Mediterranean diet menu. Some popular options commonly consumed in the Mediterranean region include tomatoes, eggplant, leafy greens, artichokes, broccoli, etc.</li>
<li>Healthy fats, especially olive oil: Healthy fats top the Mediterranean diet food list. The most popular one by far on this diet is extra virgin olive oil. Healthy fats like olive oil are an excellent energy source and also help to keep you feeling fuller longer. Another healthy fat option popular with the Mediterranean diet is olives.</li>
<li>Nuts and seeds: Nuts and seeds are another great source of healthy fats as well as protein. Almonds, walnuts, pumpkin seeds, sunflower seeds, etc. are all healthy options. Look for ones that don’t have added salt or sugar. Can you eat peanut butter on the Mediterranean diet? You can in moderation, but you may want to check out these peanut butter nutrition facts first and only consume organic peanut butter. Tahini (made from sesame seeds) has a similar consistency and is a more popular item on the Mediterranean diet food list.</li>
<li>Herbs and spices: Antioxidant-rich herbs and spices like oregano, rosemary, mint and cinnamon are common inclusions that make meals a lot of more flavorful, and healthy too.</li>
<li>Seafood: Wild-caught fish like salmon are a primary protein source on this diet to consume at least a couple of times per week.</li>
<li>Legumes: Beans, peas and lentils are a healthy source of protein as well as fiber on the Mediterranean diet.</li>
<li>Whole grains: Grains are not off limits on this diet, but they should be of highest quality and definitely whole grain. If you’re looking to stick with a low-carb mediterranean diet food list, then whole grains will be a very small part of your diet. If you follow a gluten-free diet, you can incorporate gluten-free grains.</li>
<li>Plenty of fresh water and limited amounts of caffeine sources like tea and organic coffee.</li>
</ul>
<h4>
Allowed in Moderation:</h4>
<ul>
<li>High-quality dairy: Is milk allowed on the Mediterranean diet? In moderation, high-quality dairy like goat milk, healthy cheese and probiotic-rich kefir or yogurt are included.</li>
<li>Poultry and eggs: Opt for organic and pasture-raised poultry and eggs as healthy protein sources.</li>
<li>Red meat: Red meat is consumed on special occasions in small amounts. Options include grass-fed lean cuts of red meat like lamb, which is a popular Mediterranean food, and beef, but high-fat meats like bacon and sausage should be avoided.</li>
<li>Alcohol: One type of alcohol commonly consumed in moderation on this diet is red wine. This is an alcohol source with well-known red wine health benefits, but it’s certainly not a must or a reason to start drinking if you currently refrain from alcohol. One glass of red wine with dinner is common if approved by your doctor. <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801">Drinking purple grape juice</a> in small amounts is sometimes consumed as an alternative to wine.</li>
</ul>
<h4>
Not Allowed:</h4>
<ul>
<li>High fat and/or processed meats (like pork sausage and bacon)</li>
<li>Refined sugar</li>
<li>Refined grains</li>
<li>Refined oils</li>
<li>Trans fatty acids</li>
<li>Highly processed foods (including fast foods)</li>
</ul>
If you’re ready to start food shopping using your Mediterranean diet food list, check out this incredible list of 24 Mediterranean diet recipes. which includes Mediterranean diet snacks and meal ideas. Some people are also taking this diet plan for a test drive by following the <a href="http://www.eatingwell.com/article/290717/30-day-mediterranean-diet-challenge/" rel="noopener" target="_blank">Mediterranean diet 30 day meal plan</a>.<br />
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<h4>
Mediterranean Diet Food List Conclusion</h4>
<ul>
<li>Before making a Mediterranean diet shopping list, don’t forget to familiarize yourself with what’s an approved or healthy choice on this diet as well as what should be avoided.</li>
<li>Popular healthy options you’ll see on a Mediterranean diet food pyramid include fresh fruits and veggies, healthy fats like olive oil, wild-caught fish, legumes, nuts, seeds, grass-fed meats and high-quality dairy like goats milk and yogurt.</li>
<li>The acceptable food options can easily fit your personal needs (gluten-free, for example) with some tweaking.</li>
<li>Mediterranean diet foods to avoid include high fat/processed meats, refined sugars, refined grains, refined oils, processed/fast foods and trans fats.</li>
<li>Following a Mediterranean way of eating is truly an enjoyable experience that encourages whole, fresh, healthy foods that are delicious and satisfying, making it a diet that is easy to stick with and has been scientifically shown to have incredible health benefits when done right.</li>
</ul>
Deanna Lynhttp://www.blogger.com/profile/08491058220187138988noreply@blogger.com1tag:blogger.com,1999:blog-1086759282454790976.post-3455543948154508022019-03-16T09:33:00.000-07:002019-03-16T09:33:13.396-07:00Detox Strawberry Chicken Salad<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvMKbp2VL1OiKhggaIUK8PyeP8XHiidoVQdh3yT1iGZNa4NK7uqGude7gJ58gekPTcl1fxmLwwxARFw1DHh7yZDxHJ_BZoCRyNDVzjmtAAQsl7YAgfsRNo4Dx9gu072S5DVFy4TfjCBQ9Q/s1600/honey+sal.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="300" data-original-width="150" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvMKbp2VL1OiKhggaIUK8PyeP8XHiidoVQdh3yT1iGZNa4NK7uqGude7gJ58gekPTcl1fxmLwwxARFw1DHh7yZDxHJ_BZoCRyNDVzjmtAAQsl7YAgfsRNo4Dx9gu072S5DVFy4TfjCBQ9Q/s400/honey+sal.jpg" width="200" /></a></div>
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<em>Detox Strawberry Chicken Salad with juicy strawberries, mandarin oranges, blueberries and grilled chicken then drizzled with a Honey Mustard Dressing. </em><br />
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<div class="tasty-recipes-ingredients">
<h3>
Ingredients</h3>
<ul>
<li>8 oz boneless skinless chicken breast</li>
<li>salt & pepper to season</li>
<li>6 cups fresh baby spinach</li>
<li>1 cup sliced strawberries</li>
<li>1/3 cup blueberries</li>
<li>1/2 cup broccoli florets</li>
<li>1/2 cup mandarin oranges</li>
<li>1/4 cup chopped pecans</li>
<li>1/4 cup chopped green onions</li>
</ul>
<strong>Honey Dijon Dressing:</strong><br />
<ul>
<li>1 tablespoon whole grain mustard</li>
<li>1 tablespoon dijon mustard</li>
<li>2 tablespoons raw honey</li>
<li>2 tablespoons lemon juice</li>
<li>1 garlic clove minced</li>
<li>1/2 teaspoon dry basil</li>
<li>salt & pepper to taste</li>
</ul>
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<h3>
Instructions</h3>
<ol>
<li>Heat a grill to medium high heat, about 350-375 degrees F.</li>
<li>Season both sides of chicken with salt & pepper.</li>
<li>Spray grill grates with cooking spray or rub down with olive oil soaked cloth.</li>
<li>Place chicken on the grill. Grill chicken for 5-7 minutes per side, or until there is no longer any pink. (this will depend on the thickness of your chicken)</li>
<li>Remove from grill and let rest on a cutting board for 5 minutes to let the juices redistribute.</li>
<li>In the meantime, to a small bowl add: whole grain mustard, dijon mustard, honey, lemon juice, garlic clove, dry basil, salt and pepper. Whisk until smooth and looks like a dressing. Set aside.</li>
<li>Assemble the salad: to a large bowl add baby spinach, strawberries, blueberries, broccoli, mandarin oranges, pecans and green onions. Top with sliced grilled chicken and drizzle with honey mustard dressing to serve.</li>
</ol>
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Deanna Lynhttp://www.blogger.com/profile/08491058220187138988noreply@blogger.com1tag:blogger.com,1999:blog-1086759282454790976.post-87966315025599936612019-03-12T10:55:00.000-07:002019-03-12T10:55:03.054-07:00Belly Fat & Death<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpxJnsa0b2Gv-7nyuf3eDw0AP-zeqT8949P-RfiyRaXyj8xf3joqWicCAwNLrvUlfy_jMxP27VaCSkSGQXkTmoPktIpCXbVT3m1rQzeOqOVE74-2QdMN9ey9J1-1wsW1AWRQjuOJcdZA1X/s1600/belly+fat.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="165" data-original-width="286" height="184" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpxJnsa0b2Gv-7nyuf3eDw0AP-zeqT8949P-RfiyRaXyj8xf3joqWicCAwNLrvUlfy_jMxP27VaCSkSGQXkTmoPktIpCXbVT3m1rQzeOqOVE74-2QdMN9ey9J1-1wsW1AWRQjuOJcdZA1X/s320/belly+fat.jpg" width="320" /></a></div>
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<span class="ya-q-full-text Wow-bw" id="yui_3_17_2_2_1552410951170_2048" itemprop="text"> </span><span class="archive-tag" data-popover-text="
<h3>This article is from the WebMD Feature Archive</h3>
<p>WebMD archives content after 2 years to ensure our readers can easily find the most timely content.<br><br>
To find the most current information, please enter your topic of interest into our search box.</p>
">From the WebMD Archives</span>
<br />
Surprise: Everyone has some belly fat, even people who have flat abs.<br />
That's normal. But too much belly fat can affect your health in a way that other fat doesn't.<br />
Some of your fat is right under your <a data-crosslink-type="article" data-metrics-link="" href="https://www.webmd.com/skin-problems-and-treatments/picture-of-the-skin">skin</a>. Other fat is deeper inside, around your <a data-crosslink-type="article" data-metrics-link="" href="https://www.webmd.com/heart/picture-of-the-heart">heart</a>, <a data-crosslink-type="article" data-metrics-link="" href="https://www.webmd.com/lung/picture-of-the-lungs">lungs</a>, <a data-crosslink-type="article" data-metrics-link="" href="https://www.webmd.com/digestive-disorders/picture-of-the-liver">liver</a>, and other organs.<br />
It's that deeper fat -- called "visceral" fat -- that may be the bigger problem, even for thin people.<br />
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<h2 id="1-2">
Deep Belly Fat</h2>
You need some visceral fat. It provides cushioning around your organs.<br />
But if you have too much of it, you may be more likely to get <a data-crosslink-type="article" data-metrics-link="" href="https://www.webmd.com/hypertension-high-blood-pressure/default.htm">high blood pressure</a>, <a data-crosslink-type="article" data-metrics-link="" href="https://diabetes.webmd.com/guide/diabetes_symptoms_types">type 2 diabetes</a>, <a data-crosslink-type="article" data-metrics-link="" href="https://www.webmd.com/heart-disease/default.htm">heart disease</a>, <a data-crosslink-type="article" data-metrics-link="" href="https://www.webmd.com/alzheimers/guide/alzheimers-dementia">dementia</a>, and certain cancers, including <a data-crosslink-type="article" data-metrics-link="" href="https://www.webmd.com/breast-cancer/">breast cancer</a> and <a data-crosslink-type="article" data-metrics-link="" href="https://www.webmd.com/colorectal-cancer/default.htm">colon cancer</a>.<br />
<span class="ya-q-full-text Wow-bw" id="yui_3_17_2_2_1552410951170_2048" itemprop="text">Detox your body and organs. Studies show that a body that's been purged of impurities functions better than one loaded down with toxins. Cleaning your intestinal track is the first step to good health. <br />
</span><br />
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<section> <h2 id="2-4">
Thin People Have It, Too</h2>
Even if you're thin, you can still have too much visceral fat.<br />
How much you have is partly about your genes, and partly about your lifestyle, especially how active you are.<br />
Visceral fat likes inactivity. In one study, thin people who watched their diets but didn't <a data-crosslink-type="article" data-metrics-link="" href="https://www.webmd.com/fitness-exercise/default.htm">exercise</a> were more likely to have too much visceral fat.<br />
The key is to be active, no matter what size you are.<br />
</section><span class="ya-q-full-text Wow-bw" id="yui_3_17_2_2_1552410951170_2048" itemprop="text">Lose Belly Fat Rule </span><br />
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<span class="ya-q-full-text Wow-bw" id="yui_3_17_2_2_1552410951170_2048" itemprop="text"><b>Diet: </b>There is no magic diet for belly fat. But when you lose weight on any diet, belly fat usually goes first. </span><br />
Getting enough fiber can help. Hairston’s research shows that people who eat 10 grams of soluble fiber per day -- without any other diet changes -- build up less visceral fat over time than others. That’s as simple as eating two small apples, a cup of green peas, or a half-cup of pinto beans<br />
<span class="ya-q-full-text Wow-bw" id="yui_3_17_2_2_1552410951170_2048" itemprop="text"> <br />Clean up your eating habits. The eating rules are to eat natural food derived from the earth. Eat a small balanced meal every 3 hours. Taper off complex carbs toward the end of the day. Doing these small, yet effective dietary changes will purge your body of toxins to allow the nutrients to be utilized and it will also boost your metabolic rate so you can burn more calories a day. </span><br />
<span class="ya-q-full-text Wow-bw" id="yui_3_17_2_2_1552410951170_2048" itemprop="text"></span><br />
<span class="ya-q-full-text Wow-bw" id="yui_3_17_2_2_1552410951170_2048" itemprop="text"></span><br />
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<span class="ya-q-full-text Wow-bw" id="yui_3_17_2_2_1552410951170_2048" itemprop="text"><b> <a data-crosslink-type="slideshow" data-metrics-link="" href="https://www.webmd.com/sleep-disorders/ss/slideshow-sleep-disorders-overview">Sleep</a>: </b>Getting the right amount of shut-<a data-crosslink-type="article" data-metrics-link="" href="https://www.webmd.com/eye-health/picture-of-the-eyes">eye</a> helps. In one study, people who got 6 to 7 hours of <a data-crosslink-type="tools" data-metrics-link="" href="https://www.webmd.com/sleep-disorders/sleep-habits-assessment">sleep</a>
per night gained less visceral fat over 5 years compared to those who
slept 5 or fewer hours per night or 8 or more hours per night. Sleep may
not have been the only thing that mattered -- but it was part of the
picture </span><br />
<span class="ya-q-full-text Wow-bw" id="yui_3_17_2_2_1552410951170_2048" itemprop="text"> </span><b>. Stress: </b>Everyone has stress. How you handle it matters. The
best things you can do include relaxing with friends and family,
meditating, <a data-crosslink-type="slideshow" data-metrics-link="" href="https://www.webmd.com/fitness-exercise/ss/slideshow-7-most-effective-exercises">exercising</a> to blow off steam, and getting counseling. That leaves you healthier and better prepared to make good choices for yourself<br />
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<br />
<span class="ya-q-full-text Wow-bw" id="yui_3_17_2_2_1552410951170_2048" itemprop="text"><span class="ya-q-full-text Wow-bw" id="yui_3_17_2_2_1552411347143_2051" itemprop="text"><a href="http://healthywithdeanna.blogspot.com/2018/03/work-with-me.html" target="_blank"><b>Detox your body and organs. </b>S</a>tudies show that a body that's been purged of impurities functions better than one loaded down with toxins. Cleaning your intestinal track is the first step to good health. <br />
<br />Lose Belly Fat Rule #2 <br />
<br />Clean up your eating habits. The eating rules are to eat natural food derived from the earth. Eat a small balanced meal every 3 hours. Taper off complex carbs toward the end of the day. Doing these small, yet effective dietary changes will purge your body of toxins to allow the nutrients to be utilized and it will also boost your metabolic rate so you can burn more calories a day. <br />
</span>Lose Belly Fat Rule #3 <br />
<br />Drink water. If you already drinking water, drink more. Water is vitally necessary in toxin removal as well as getting fat moving and flushing it out of the body. <br />
<br />Lose Belly Fat Rule #4 <br />
<br />Cardio constitutes as an effective means of reducing belly fat, provided you keep it within reason. Losing belly fat with cardio is a tool, not the sole answer as many people may think. Doing 20-30 minutes of high intensity interval training three to five times a week is sufficient to boosting your metabolic rate and burning fat. <br />
<br />Lose Belly Fat Rule #5 <br />
<br />Abdominal exercises are wonderful in building a strong midsection. When you build stronger abdominal muscles you will look and feel better, improve posture, and alleviate lower back pain. You can do a wide array of various forms of crunches up to 4 times a week. <br />
<br />Lose Belly Fat Conclusion <br />
<br />The bottom line about how to get rid of belly fat is not by investing tons of money into fancy gadgets, expensive pills, and starving oneself, but it's in nourishing the body, purging the impurities and exercising to some degree. You won't have a model-ready body by tomorrow, but in time you will lose the belly fat and keep it off. <br />
<br />Now that you have the TRUTH about how to banish unsightly belly fat, use this information to your advantage and you will be unstoppable.</span>Deanna Lynhttp://www.blogger.com/profile/08491058220187138988noreply@blogger.com2tag:blogger.com,1999:blog-1086759282454790976.post-13832385102685472712019-03-12T09:36:00.003-07:002019-03-12T09:36:48.608-07:00Leftovers 15-Minute Green Goddess Salad<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXoc__d-AZF_Irlh-ch_m6pIbTqRyoGSlHk4RrDNb9YiQMVfHdxER6HAkKhdRkobdVBkAK8DYCQ2RRl7l6vDu-7uOLMe8XI59MMCSnZ14PNb7khgk8jbYDPr0Q8b_GsPRQEX5chJd_amXa/s1600/left.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="320" data-original-width="532" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXoc__d-AZF_Irlh-ch_m6pIbTqRyoGSlHk4RrDNb9YiQMVfHdxER6HAkKhdRkobdVBkAK8DYCQ2RRl7l6vDu-7uOLMe8XI59MMCSnZ14PNb7khgk8jbYDPr0Q8b_GsPRQEX5chJd_amXa/s400/left.jpg" width="400" /></a></div>
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Do you ever stare at the leftover food in your fridge and feel overwhelmed, wondering what to do next? Not only is throwing out food hard on our wallets, it's also contributing to the estimated (alarming) <a href="https://www.theguardian.com/environment/2018/apr/18/americans-waste-food-fruit-vegetables-study" target="_blank">one pound of food wasted per person per day</a>.<br />
Sara Dickerman, the author of the new cookbook <a href="https://www.amazon.com/Secrets-Great-Second-Meals-Flexible/dp/0062672975" target="_blank"><i>S</i></a><a href="https://amzn.to/2u2FBzR" target="_blank"><i>ecrets of Great Second Meals</i></a><i>, </i>has set out to make leftovers something to get excited about. How? By developing recipes that use your existing ingredients in a new way that actually tastes good. We're not talking throwing together your leftovers and hoping the dish tastes OK—these sophisticated recipes take your second meals seriously.<br />
The inspiration for her green goddess salad came from two common leftover culprits: cooked chicken and chickpeas. Instead of giving them the boot, she uses them as the staples for the protein-packed green goddess salad. Besides adding texture and flavor research suggests that chickpeas support heart health, improve digestion, and aid in weight loss. This anytime-of-day salad can be made over and over again differently depending on your leftovers. Stuck with extra roasted veggies, potatoes, fish? Swap out the chicken and chickpeas for what's in your fridge, and you've got yourself an ideal second meal.</div>
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The Green Goddess Salad</h2>
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<i>Serves 4 </i><br />
<i>Ingredients </i></div>
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<li itemprop="itemListElement">1 garlic clove, peeled</li>
<li itemprop="itemListElement">1 cup Italian parsley leaves</li>
<li itemprop="itemListElement">¼ cup tarragon leaves</li>
<li itemprop="itemListElement">¼ cup roughly chopped chives</li>
<li itemprop="itemListElement">2 anchovies, roughly chopped</li>
<li itemprop="itemListElement">2 teaspoons champagne vinegar</li>
<li itemprop="itemListElement">¼ cup mayonnaise (preferably homemade)</li>
<li itemprop="itemListElement">½ teaspoon fine sea salt, plus more to taste</li>
<li itemprop="itemListElement">8 ounces shredded cooked chicken (roughly the meat from 1 breast and 1 thigh)</li>
<li itemprop="itemListElement">3 cups cooked chickpeas, drained</li>
<li itemprop="itemListElement">2 large carrots, unpeeled if they aren't too bitter, coarsely shredded (about 1 cup)</li>
<li itemprop="itemListElement">6 cups lettuce or other tender greens, such as baby spinach, baby kale, sorrel, or tatsoi</li>
<li itemprop="itemListElement">Freshly squeezed lemon juice to taste</li>
<li itemprop="itemListElement">Aleppo pepper and freshly ground black pepper to taste</li>
</ul>
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<i>Method</i></div>
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<li itemprop="itemListElement">To make the dressing, bring a small pot of salted boiling water to a boil. Have ready a medium bowl full of ice water and a slotted spoon or a spider. Drop the garlic clove into the boiling water and cook for 30 seconds. Place the parsley, tarragon, and chives in the water and stir until they wilt, about 20 seconds. Quickly use the slotted spoon to remove the garlic and herbs to the ice water. When they are cold, pull the garlic and herbs out of the ice water and squeeze them firmly to remove excess water. Chop roughly.</li>
<li itemprop="itemListElement">In a blender or a food processor, combine the garlic, herbs, anchovies, vinegar, mayonnaise, and sea salt. Pulse a few times, then keep the motor running to blend the ingredients into a smooth green puree.</li>
<li itemprop="itemListElement">To make the salad, in a large bowl, toss the chicken with ¼ cup of the dressing. Toss in the chickpeas and carrots with a bit more dressing to lightly coat. Finally, gently toss in the lettuce or other greens, adding a bit more dressing if desired. Taste and adjust the seasoning with more salt or lemon juice to taste. Finish with a sprinkling of Aleppo pepper and black pepper.</li>
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Deanna Lynhttp://www.blogger.com/profile/08491058220187138988noreply@blogger.com0tag:blogger.com,1999:blog-1086759282454790976.post-45073889933420793192019-03-09T09:55:00.001-08:002019-03-09T09:55:08.851-08:00Mermaid Smoothie Bowl<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1SftXLiwrYtbzx-OX2c4oV2DzRlgkpHalf7-aUkpuJJHRev8iUq6mpW1Jm62cqtcHp7susqb74cTEdtN9LSgYqK6txrtnKzuIRjgii0yQi5Rh3Iab_qfnDLtfNbC_v7fouqLjYqG8mHug/s1600/ms.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="576" data-original-width="960" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1SftXLiwrYtbzx-OX2c4oV2DzRlgkpHalf7-aUkpuJJHRev8iUq6mpW1Jm62cqtcHp7susqb74cTEdtN9LSgYqK6txrtnKzuIRjgii0yQi5Rh3Iab_qfnDLtfNbC_v7fouqLjYqG8mHug/s400/ms.jpg" width="400" /></a></div>
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Channel your inner mythical creature with a colorful smoothie bowl
that's fun to make and eat. Look for blue spirulina powder, a
protein-rich supplement made from <a href="https://amzn.to/2XPRnuT" target="_blank">blue-green algae</a>, at natural-foods
stores or order it online.<br />
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<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="2 frozen bananas, peeled">2 frozen bananas, peeled</span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="2 kiwis, peeled">2 kiwis, peeled</span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="1 cup fresh pineapple chunks">1 cup fresh pineapple chunks</span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="1 cup unsweetened almond milk">1 cup unsweetened almond milk</span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="1 cup unsweetened almond milk"> </span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="2 teaspoons blue spirulina powder">2 teaspoons blue spirulina powder</span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="½ cup fresh blueberries">½ cup fresh blueberries</span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="½ small Fuji apple, thinly sliced and cut into 1-inch flower shapes">½ small Fuji apple, thinly sliced and cut into 1-inch flower shapes</span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="½ small Fuji apple, thinly sliced and cut into 1-inch flower shapes"> </span></li>
<li class="checkListListItem checkListLine "><ol class="listNumbers recipeDirectionsList" itemprop="recipeInstructions">
<li class="step"><span class="recipeDirectionsListItem">Combine bananas, kiwis, pineapple, almond milk and spirulina in a blender. Blend on high until smooth, about 2 minutes.</span></li>
<li class="step"><span class="recipeDirectionsListItem">Divide the smoothie between 2 bowls. Top with blueberries and apples.</span></li>
</ol>
<span itemprop="ingredients" title="½ small Fuji apple, thinly sliced and cut into 1-inch flower shapes"> </span></li>
</ul>
Deanna Lynhttp://www.blogger.com/profile/08491058220187138988noreply@blogger.com0tag:blogger.com,1999:blog-1086759282454790976.post-76593504540259114252019-03-08T07:55:00.003-08:002019-03-08T07:55:41.247-08:00How to Make Cauliflower Soup in 20 Minutes<h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKJe3tFgDp7kF7VHXB9zvhJuTjyZy_ytRnY5n4TEKiTxJQJTSyBx9srLavQRb0u2ZiOEvYvzZo5_JF1CzMM2fwhujN0ISZVRA4mm1sKyAZBoSKG-QX3SUS5FBqPM3kF6Rgu4oIf0QCk0PE/s1600/cas.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="300" data-original-width="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKJe3tFgDp7kF7VHXB9zvhJuTjyZy_ytRnY5n4TEKiTxJQJTSyBx9srLavQRb0u2ZiOEvYvzZo5_JF1CzMM2fwhujN0ISZVRA4mm1sKyAZBoSKG-QX3SUS5FBqPM3kF6Rgu4oIf0QCk0PE/s1600/cas.jpg" /></a></div>
</h3>
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</h3>
There's nothing quite like a steaming bowl of soup to set your mood right. The ultimate comfort food, soup can be made a billion and one different ways. We LOVE soup here at EatingWell (so much so that we dedicated an entire cookbook to all things soup). One of our all-time favorites is this easy Cauliflower Soup. A healthy take on a loaded baked potato, this creamy cauliflower soup has all the fixings of a loaded potato (bacon included) but with fewer calories and carbs. Ready in a quick 20 minutes, this easy soup is great for busy weeknights or can be meal-prepped ahead of time to take for lunch or frozen for a ready-made meal down the road. This recipe was originally made for one serving, but can be easily adapted to serve more.<br />
<b>Don't Miss:</b> Healthy Cauliflower Recipes sign up for my weely newsletter <a href="http://madmimi.com/signups/20771258a3334702b41bf9b5e46a4dee/join" target="_blank">HERE</a><br />
People just can't seem to get enough cauliflower, whether it's a traditional side dish or a recipe where cauliflower takes the place of a carb-heavy ingredient (like in these Cauliflower Everything Bagels). Cauliflower is <i>still</i> having its moment in the spotlight, and we don't see that changing anytime soon, especially since low-carb diets like keto, paleo and Whole30 (which use cauliflower as a low-carb replacement for everything from rice to pizza crust) show no signs of slowing down. Whether you're looking to eat low-carb, or just want a delicious vegetable soup recipe to make for lunch or dinner, this 20-minute cauliflower soup is a healthy, easy option.<br />
<h2>
3 Ways This Cauliflower Soup Is Healthier Than a Loaded Potato</h2>
Now, don't get us wrong—you can totally make a healthier version of a loaded potato (browse our <a href="http://www.eatingwell.com/recipes/19314/side-dishes/potato/baked-potato/" rel="noopener noreferrer" target="_blank">healthy baked potato recipes</a> here). And potatoes themselves are <a href="http://www.eatingwell.com/article/290053/8-foods-with-more-potassium-than-a-banana/" rel="noopener noreferrer" target="_blank">a healthy food</a> and just tend to get a bad rap. But we're talking a loaded baked potato that you'd find in a chain restaurant that can be upwards of 450 calories with 65 grams of carbs and 550 mg of sodium. The benefits of cauliflower over potatoes in this recipe is that it helps to keep the carbs in check, provides nutrients like vitamin C and fiber and, being part of the <a href="http://www.eatingwell.com/article/289266/6-cancer-fighting-foods-to-add-to-your-diet/" rel="noopener noreferrer" target="_blank">cruciferous vegetable</a> family, is known to have anti-cancer properties. A delicious alternative, this <a href="http://www.eatingwell.com/recipe/259393/cauliflower-soup/" rel="noopener noreferrer" target="_blank">Cauliflower Soup</a> is healthier than a traditional loaded potato in three major ways.<br />
<h3>
1. It swaps in low-carb cauliflower for potatoes.</h3>
Cauliflower acts as an ultimate carb replacer, taking the place of potatoes and cutting the carbs down to just 15 grams per serving. And while <a href="http://www.eatingwell.com/article/290631/what-is-a-complex-carbohydrate/" rel="noopener noreferrer" target="_blank">the carbs that come from potatoes aren't bad</a>, if you're looking to eat fewer carbs, substituting cauliflower is an easy way to do that. And with two full cups of cauliflower per serving, you're getting a healthy serving of vegetables in each bowl. Additionally, Greek yogurt, cream cheese and bacon combine to provide 21 grams of satisfying protein, helping to give this meal more staying power.<br />
<h3>
2. It has all the toppings of a loaded potato without going overboard.</h3>
What would a loaded potato be without all the toppings? While add-ons like cheese, bacon and sour cream make the dish what it is, it doesn't take long until you're over the edge on calories and sodium. We doctored this recipe to still include those delicious flavors but in healthier amounts, and we opt for low-calorie or low-sodium versions of some foods like bacon and cream cheese. Plus, we added in an extra kick of flavor from fresh parsley and lemon zest.<br />
<h3>
3. It's super-creamy without the need for tons of cream.</h3>
Using cream cheese in place of heavy cream, and blending the cauliflower to a smooth consistency, gives this soup the same rich flavor and creamy texture you'd find in a cream-based soup. Love this hack? Don't miss our <a href="http://www.eatingwell.com/recipe/269831/creamy-white-chili-with-cream-cheese/" rel="noopener noreferrer" target="_blank">Creamy White Chili with Cream Cheese</a> recipe.<br />
<h3>
</h3>
<h3>
Ingredients</h3>
<i>For 1 serving</i><br />
2 cups cooked cauliflower florets<br />
2/3 to 3/4 cup low-sodium chicken broth, divided<br />
Dash of garlic powder<br />
Dash of black pepper<br />
1 ounce reduced-fat cream cheese (Neufchâtel)<br />
1/3 cup plain nonfat Greek yogurt<br />
2 slices lower-sodium, less-fat bacon, crisp-cooked and crumbled<br />
1 teaspoon snipped fresh parsley<br />
1/4 teaspoon lemon zest<br />
<h3>
1. Get Blending</h3>
Make the base of the soup by combining cooked cauliflower with broth, garlic powder and pepper in a blender or food processor. Keep blending until you get that smooth consistency we're looking for. Add more broth if you find the soup is too thick to blend smoothly.<br />
<h3>
2. Heat It Up</h3>
Transfer the blended cauliflower to a saucepan and heat until just boiling. Mix in cream cheese until it's fully incorporated, plus more broth as need to reach desired consistency.<br />
<h3>
3. Add the Toppings</h3>
The last step is to add all the tasty toppings that make this a "loaded" cauliflower soup. A dollop of Greek yogurt (or if you want to pipe on a design like we did, <a class="SWhtmlLink" href="http://www.eatingwell.com/article/290425/how-to-improvise-a-pastry-bag/" rel="noopener noreferrer" target="_blank">here's a hack for doing so</a>), crumbled bacon, fresh parsley and a little lemon zest go a long way in bumping up the flavor. Want to keep this recipe vegetarian? Use "no-chicken" broth and try topping the soup with a different salty, crunchy topping instead of bacon, like <a class="SWhtmlLink" href="http://www.eatingwell.com/recipe/268062/french-fried-onions/" rel="noopener noreferrer" target="_blank">french-fried onions</a>.<br />
<h3>
4. Enjoy!</h3>
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<h2>
Meal-Prep a Big Batch and Freeze for Later</h2>
This <a href="http://www.eatingwell.com/recipe/259393/cauliflower-soup/" rel="noopener noreferrer" target="_blank">Cauliflower Soup</a> can easily be made ahead of time and refrigerated or frozen for a quick ready-made dinner on a busy weeknight or a packable work lunch.<br />
<h3>
Bump Up the Servings</h3>
This recipe was originally made for one serving and is easily adaptable to serve more. Here are the ingredient amounts if you're looking to increase the servings.<br />
<b>For 2 servings:</b> 4 cups cauliflower + 1 1/3 to 1 1/2 cups broth + garlic powder and black pepper to taste + 2 oz. cream cheese + 2/3 cup Greek yogurt + 4 slices bacon + 2 tsp. parsley + 1/2 tsp. lemon zest<br />
<b>For 4 servings:</b> 8 cups cauliflower + 2 2/3 to 3 cups broth + garlic powder and black pepper to taste + 4 oz. cream cheese + 1 1/3 cups Greek yogurt + 8 slices bacon + 4 tsp. parsley + 1 tsp. lemon zest<br />
<b>For 8 servings:</b> 16 cups cauliflower + 5 to 6 cups broth + garlic powder and black pepper to taste + 8 oz. cream cheese + 2 2/3 cups Greek yogurt + 16 slices bacon + 8 tsp. parsley + 2 tsp. lemon zest<br />
<h3>
Meal-Prep Steps</h3>
1. Prepare through Step 2 and allow the soup to cool.<br />
2. Transfer to a container with a lid and refrigerate for up to 3 days or freeze for up to 3 months.<br />
3. Reheat in the microwave or on the stovetop and add toppings just before serving.<br />
<h2>
</h2>
Deanna Lynhttp://www.blogger.com/profile/08491058220187138988noreply@blogger.com0tag:blogger.com,1999:blog-1086759282454790976.post-52922240282690058362019-03-03T07:18:00.000-08:002019-03-03T07:18:07.467-08:00Couscous Salad<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYvOE0P8bKcNhgDOnzpPawELfUb4f4p5pKLa7prNAETJwKP3PlSFC-P8RL-E-m6JQjDt23vhMAOZURibSQYpNzQSMvJVEwLrTig7rXLFGeKRDk9j5Uuiw09OtxGhwcug9aLeL0J-azJiMy/s1600/ap2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="960" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYvOE0P8bKcNhgDOnzpPawELfUb4f4p5pKLa7prNAETJwKP3PlSFC-P8RL-E-m6JQjDt23vhMAOZURibSQYpNzQSMvJVEwLrTig7rXLFGeKRDk9j5Uuiw09OtxGhwcug9aLeL0J-azJiMy/s320/ap2.jpg" width="320" /></a></div>
<ul class="multiColumn listIngredients clearfix">
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="¼ cup chopped fresh cilantro"> </span><h2 class="headingH2GuttersIngredients">
Ingredients
</h2>
</li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="¼ cup chopped fresh cilantro"><span class="submitterDisplayNameIntro">from: </span><span>Diabetic Living Magazine</span> </span><div class="recipeSubmitter">
<div title="Mango, bell peppers, and black beans combine with whole-wheat couscous in this Caribbean-inspired grain salad. The ginger-lime dressing has a touch of cayenne pepper and provides just the right amount of zing!">
Mango, bell peppers, and black beans combine with whole-wheat couscous in this Caribbean-inspired grain salad. The ginger-lime dressing has a touch of cayenne pepper and provides just the right amount of zing!</div>
</div>
<span itemprop="ingredients" title="¼ cup chopped fresh cilantro"> </span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="¼ cup chopped fresh cilantro">¼ cup chopped fresh cilantro</span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="3 tablespoons lime juice">3 tablespoons lime juice</span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="2 tablespoons canola oil">2 tablespoons canola oil</span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="1½ teaspoons grated fresh ginger or ½ teaspoon ground ginger">1½ teaspoons grated fresh ginger or ½ teaspoon ground ginger</span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="⅛ teaspoon salt">⅛ teaspoon salt</span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="⅛ teaspoon cayenne pepper">⅛ teaspoon cayenne pepper</span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="1¼ cups water">1¼ cups water</span></li>
</ul>
<ul class="multiColumn listIngredients clearfix">
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="1 cup whole-wheat couscous">1 cup whole-wheat couscous</span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="1 (15 ounce) can black beans, rinsed and drained">1 (15 ounce) can black beans, rinsed and drained</span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="2 cups coarsely shredded fresh spinach">2 cups coarsely shredded fresh spinach</span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="1 medium red bell pepper, seeded and coarsely chopped">1 medium red bell pepper, seeded and coarsely chopped</span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="1 medium mango, peeled, seeded, and chopped">1 medium mango, peeled, seeded, and chopped</span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="¼ cup thinly sliced scallions">¼ cup thinly sliced scallions</span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="¼ cup thinly sliced scallions"> </span><h2 class="headingH2Gutters">
Preparation</h2>
</li>
<li class="step"><span class="recipeDirectionsListItem">For dressing, whisk together cilantro, lime juice, oil, ginger, salt, and cayenne pepper. Set aside.</span></li>
<li class="step"><span class="recipeDirectionsListItem">Bring
the 1¼ cups water to boiling in a medium saucepan. Remove from heat.
Stir in couscous; cover and let stand for 5 minutes. Fluff with a fork.
Let stand at room temperature about 10 minutes or until cool.</span></li>
<li class="step"><span class="recipeDirectionsListItem">Stir
together beans, spinach, bell pepper, mango, and scallions in a large
bowl. Add couscous and reserved dressing. Toss to coat. Serve
immediately or cover with plastic wrap or foil and chill in the
refrigerator for up to 24 hours.</span></li>
</ul>
Deanna Lynhttp://www.blogger.com/profile/08491058220187138988noreply@blogger.com0tag:blogger.com,1999:blog-1086759282454790976.post-79253544774918326962019-03-01T08:37:00.003-08:002019-03-06T13:32:29.565-08:00What is diffrence between Collagen and Bone broth <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJgIxZmCFgXY-0y-pNgir8Ztj6qjxeSRg_Gr8os9kxgsTrCYUSWizluzHp4I_jqp085rqGvCF5DJCdiowW1-byTrY2zEI534iJpyKoiHSw89iXc2WQuoRig3Q8SDfwGS59_d4JU6x9weTN/s1600/m7.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="189" data-original-width="252" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJgIxZmCFgXY-0y-pNgir8Ztj6qjxeSRg_Gr8os9kxgsTrCYUSWizluzHp4I_jqp085rqGvCF5DJCdiowW1-byTrY2zEI534iJpyKoiHSw89iXc2WQuoRig3Q8SDfwGS59_d4JU6x9weTN/s400/m7.jpg" width="400" /></a></div>
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<i>have been hearing so much about the benefits of Collagen and bone broth lately. What is the difference between them? Which would give me better nutritional value? Thanks! –K. S. </i>
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This is a question that I have been thinking about a lot lately, and I am happy to have a chance to address it. Some use the terms collagen, collagen peptides, gelatin, and bone broth interchangeably because they are all comprised of the same 18 types of amino acids, but there are unique traits that each possess.<br />
<br />
<h2 data-fontsize="32" data-lineheight="40">
Let’s begin with collagen. What is collagen?</h2>
Collagen is the most abundant protein in the human body. It is the substance that holds all living tissues together. Collagen is the long-chain of amino acids that is found in bones, muscles, ligaments, tendons, joints, blood vessels, organs and skin. In its original form, collagen cannot be absorbed through our diet because it is formed from three very long chains of over 1,000 amino acids twisting into a helix. The natural strength of collagen in its full length form is what makes it difficult to break down in digestion, and it remains too large to cross the intestinal wall.<br />
<h2 data-fontsize="32" data-lineheight="40">
What is the difference between collagen and collagen peptides?</h2>
Collagen peptides are made by breaking down full-length collagen molecules so that they are smaller and more easily absorbed. They are made from the same amino acids, but because they are smaller, collage<br />
<img alt="collagen powder in a scoop" class="size-medium wp-image-19160 alignright" height="127" src="https://prismanaturalusa.com/wp-content/uploads/2017/08/collagen-powder-main-1-300x127.jpg" width="300" />n peptides can be digested and enter the blood stream. Once in the bloodstream the collagen peptides travel to the targeted tissues<br />
<br />
in the body, bone, cartilage, skin, etc, where the body’s cells will use these smaller peptide building blocks to construct the full-length collagen strands to repair and sustain the body.<br />
<br />
<h2 data-fontsize="32" data-lineheight="40">
What is the difference between hydrolyzed collagen and collagen peptides?</h2>
Some people are confused when these two terms are used, however they are referring to the same thing. Collagen peptides are what occur when you break down full length collagen through hydrolysis.<br />
<br />
<h2 data-fontsize="32" data-lineheight="40">
What is gelatin? Is it different from collagen/ collagen peptides?</h2>
Gelatin is collagen that has been partially broken down, but is not as small or easily absorbed as collagen peptides. Gelatin will only dissolve in hot liquid, while collagen peptides will dissolve in liquids of any temperature.<br />
<br />
<h2 data-fontsize="32" data-lineheight="40">
What is unique about bone broth?</h2>
Bone broth is a time honored process of slowly cooking bones in water to form gelatin that dissolves in the broth. The health benefits from broth are found in the dissolved gelatin. However, while bone broth is an excellent ingredient to cook with, it is less effective than supplementing with collagen peptides. Why is this? Because collagen peptides are smaller and more easily absorbed into the bloodstream than gelatin. In addition collagen peptides cause fewer digestive symptoms than the gelatin found in bone broth and it is possible to notice an improvement in health sooner with the more easily absorbed collagen peptide supplements.<br />
<br />
<h2 data-fontsize="32" data-lineheight="40">
Bone broth is often not cooked in a way to maximize nutritional efficacy.</h2>
Most people only simmer their broth for a few hours, but for maximal nutrient release it is necessary to simmer the broth for much longer periods of time, ideally 20+ hours. Even after this more prolonged simmering, the amount of collagen released into a serving of chicken bone broth is 6 grams. It is also important to consider the quality of the animal bones that are used to make the broth. A nutritionally superior bone broth should be made using the bones from grass fed cattle, pastured poultry or wild caught fish. Since you will be extracting the nutrients and ingesting them in a more highly concentrated form, it is important that the animal was healthy. While it is possible, to find these high quality bones to make broth, it may be difficult to acquire enough to make sufficient quantities of broth to ingest to get your recommended 5-8 grams of collagen a day, especially as some recipes call for five to six pounds of bones for every gallon of stock. In addition, bone broth doesn’t have the other added nutrients that are necessary for optimal collagen absorption.<br />
<br />
Gelatin and collagen are two proteins that are commonly associated with health benefits such as <u><a href="http://blog.kettleandfire.com/how-to-heal-leaky-gut-syndrome/" rel="noopener" target="_blank">healing leaky gut</a></u>, <u><a href="https://blog.kettleandfire.com/beauty-benefits-of-collagen/" rel="noopener" target="_blank">promoting skin health</a></u>, <u><a href="https://blog.kettleandfire.com/easy-to-digest-foods/" rel="noopener" target="_blank">improving digestion</a></u>, and <u><a href="https://blog.kettleandfire.com/joint-supplements/" rel="noopener" target="_blank">reducing joint pain</a></u>.<br />
Oftentimes, you may see gelatin and collagen used interchangeably. But while they come from the same sources — bones, skin, and tissue — they’re not the same thing.<br />
<h2>
<b>Gelatin vs Collagen: Similar, But Different</b></h2>
As mentioned, <u><a href="https://blog.kettleandfire.com/what-is-collagen-good-for/" rel="noopener" target="_blank">collagen</a></u> is found in bones and connective tissue. Since it’s too tough to eat tendons or ligaments, these parts must be cooked down using a process called partial hydrolysis to make the collagen digestible. The hydrolyzing and drying of the bones and tissue is what forms gelatin powder. In other words, <u><a href="https://blog.kettleandfire.com/what-is-gelatin/" rel="noopener" target="_blank">gelatin</a></u> is the cooked form of collagen.<br />
Making <u><a href="http://blog.kettleandfire.com/how-to-drink-bone-broth/" rel="noopener" target="_blank">bone broth</a></u> is one of the most delicious ways to get more collagen and gelatin into your diet. By simmering animal bones and animal tissue in water with other aromatics for 20 to 24 hours, the collagen and gelatin get released from the bones and make their way into your tasty soup.<br />
When it comes to collagen supplements, you may have heard of hydrolyzed collagen or collagen peptides. This form of collagen is simply hydrolyzed gelatin that has been more aggressively processed to form smaller proteins, which can be easily absorbed in the digestive tract.<br />
Simply put, the differences between collagen and gelatin come down to how they’re processed. The processing method is what gives collagen and gelatin different textures, unique health benefits, and allows them to be therapeutic in different ways.<br />
So, should you use collagen peptides or gelatin? Let’s take a quick look at the similar health benefits of collagen and gelatin, followed by their differences, so you can decide which one is best for you.<br />
<h2>
<b>What Collagen and Gelatin Have in Common</b></h2>
First, let’s break down the makeup of each. Since collagen and gelatin are derived from the same sources, the have identical amino acid profiles. Most of the essential amino acids found in gelatin and collagen are highly anti-inflammatory (unlike some other animal proteins), which makes them beneficial for supporting overall health and well-being.<br />
Gelatin and collagen contain the amino acids proline and glucosamine, as well as proteins called glycosaminoglycans. All of these nutrients support joint health by promoting the growth of new cartilage and cushioning the joints (<u><a href="https://www.ncbi.nlm.nih.gov/pubmed/9461147" rel="noopener" target="_blank">1</a></u>, <u><a href="https://doi.org/10.1016/0012-1606(81)90330-4" rel="noopener" target="_blank">2</a></u>). Having more of these nutrients has been found to help reduce the pain associated with arthritis, osteoarthritis, and rheumatoid arthritis.<br />
The amino acid glycine is also found in gelatin and collagen. As a powerful natural anti-inflammatory, glycine also helps to improve joint function, but has the added benefit of supporting healthy nervous system function, improving sleep quality, building collagen, and strengthening the intestinal lining (<u><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3278693/" rel="noopener" target="_blank">3</a></u>, <u><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3328957/" rel="noopener" target="_blank">4</a></u>). As you can see, glycine is one of the reasons why collagen and gelatin provide health benefits to the entire human body.<br />
Lastly, one of the most important nutrients for healthy, younger-looking skin is collagen.<br />
As the most abundant protein found in your skin, collagen helps preserve skin elasticity to keep it smooth, supple, and youthful. Since our bodies begin to produce less collagen once we hit age 25, consuming gelatin and collagen through your diet is especially helpful to improve your skin health from the inside out (<u><a href="http://dujs.dartmouth.edu/2013/01/why-does-your-skin-age/#.WWQnmRPyv-Y" rel="noopener" target="_blank">5</a></u>). Collagen has taken the skincare industry by storm thanks to these potential benefits, however the jury is still out on whether or not supplemental collagen is as effective as consuming it in whole foods since your skin doesn’t absorb collagen topically. As a protein, collagen is also a primary building block for healthy teeth, bones, hair, and nails (<u><a href="https://www.ncbi.nlm.nih.gov/pubmed/9551142" rel="noopener" target="_blank">6</a></u>).<br />
hen collagen is boiled, partially hydrolyzed, and dried to form gelatin, it turns into a brittle, dry powder. But when mixed with hot liquids, it dissolves into a gel-like substance (hence the name gelatin). If you’ve eaten Jell-O before, you’ve had gelatin.<br />
The gelatinous texture of gelatin is why it’s useful to add gelatin to your recipes as a thickening agent (such as homemade gravy, vitamin gummy candies, and soup). The gel-like texture also determines how it’s digested and absorbed by your body, which can influence certain aspects of your health — from balancing blood sugar levels to intestinal repair.<br />
<h3>
<b>Gut Repair</b></h3>
Picture gelatin as a thick, goopy gel when it’s being digested and absorbed in your intestinal tract. It moves sluggishly and is slower to digest, which is why it’s said to help soothe and coat the gut lining.<br />
Since gelatin is 30 percent glycine, it’s one of the richest sources of glycine on the planet. Glycine has been shown to improve gut health by repairing the intestinal wall, and sealing the gut lining — which is essential for healing <u><a href="http://blog.kettleandfire.com/how-to-heal-leaky-gut-syndrome/" rel="noopener" target="_blank">leaky gut syndrome</a></u><b> </b>and the autoimmune conditions that stem from leaky gut, such as rheumatoid arthritis and allergies (<u><a href="https://www.ncbi.nlm.nih.gov/pubmed/22109896" rel="noopener" target="_blank">7</a></u>, <u><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2898551/" rel="noopener" target="_blank">8</a></u>).<br />
The benefits of gelatin for healing the GI tract also make it one of the top foods to eat on the GAPS diet, which is a gut health protocol designed to help repair the gut lining and heal digestive symptoms, <u><a href="http://blog.kettleandfire.com/how-to-heal-leaky-gut-syndrome/" rel="noopener" target="_blank">leaky gut syndrome</a></u>, and autoimmune diseases.<br />
<h3>
<b>Blood Sugar Balance</b></h3>
One study showed that when gelatin was consumed with sugar, it reduced the glucose response by nearly 50 percent (<u><a href="https://www.ncbi.nlm.nih.gov/pubmed/12450897" rel="noopener" target="_blank">9</a></u>). This suggests that gelatin is an effective protein for reducing blood sugar spikes and crashes when consumed with high carb meals. Therefore, gelatin may also be helpful for managing and improving Type 2 diabetes and other blood sugar imbalances (<u><a href="https://www.ncbi.nlm.nih.gov/pubmed/12450897" rel="noopener" target="_blank">10</a></u>).<br />
It’s possible that the slow digestion and absorption rate of gelatin is one factor that allows it to reduce insulin spikes, but the study specifically mentions the high glycine content in gelatin for reducing the glucose response. Since collagen peptides also contain glycine, it’s possible they may have a similar effect.<br />
<h3>
<b>Digestive Health</b></h3>
Gelatin may improve bowel regularity, and relieve bloating and constipation. Its gel-like texture absorbs water and helps keep fluid in the intestinal tract, which is needed to promote healthy and regular bowel movements.<br />
Gelatin has also been shown to <u><a href="https://www.westonaprice.org/health-topics/why-broth-is-beautiful-essential-roles-for-proline-glycine-and-gelatin/" rel="noopener" target="_blank">increase gastric acid</a></u> (stomach acid) production, which improves digestion and nutrient absorption.<br />
<h3>
<b>Side Effects of Gelatin</b></h3>
Some may experience digestive symptoms such as gas, bloating, and heartburn when first adding gelatin to their diets, or from eating too much. This is because the larger molecules of gelatin are “heavier” and can be harder to digest.<br />
To avoid these symptoms, it’s best to start with a small serving size of gelatin (such as 1 teaspoon) and gradually increase to 1 or 1 1/2 tablespoons.<br />
<h2>
<b>Key Health Benefit of Collagen Peptides (Hydrolyzed Collagen)</b></h2>
<h2>
<b> </b></h2>
<h3>
<b>Easy to Absorb</b></h3>
As we covered, powdered collagen supplements are gelatin that’s been processed more aggressively using hydrolysis, which forms smaller molecules called short chain peptides.<br />
These short chain peptides are easier for your body to digest and absorb, which means the amino acids in hydrolyzed collagen may be more bioavailable and cause fewer digestive symptoms. Not only that, it’s possible that because collagen peptides are easier to absorb, you may notice the health benefits of collagen sooner when taking peptides, compared to gelatin powder.<br />
<h2>
<b>Summary of Gelatin vs. Collagen Health Benefits</b></h2>
<h2>
<b> </b></h2>
As you can see, gelatin and collagen both provide many of the same incredible health benefits, so there really is no wrong choice. Whether you choose gelatin or collagen comes down to how you want to use it (i.e., do you want to mix collagen in your <u><a href="https://blog.kettleandfire.com/bone-broth-smoothie-4-ways/" rel="noopener" target="_blank">smoothies</a></u>, or add texture to your recipes?), and which form of collagen your body responds best to.<br />
Because collagen products are made from animal products, which can sometimes be contaminated by improper farming and ranching practices, it’s important to select a high-quality product. <u><a href="https://blog.kettleandfire.com/collagen-supplements/" rel="noopener" target="_blank">Supplements</a></u> are not evaluated by the FDA, so search for collagen powders made from organic and pasture-raised animals that have been vetted for safety and quality by a neutral third party like the <u><a href="http://www.nsf.org/" rel="noopener" target="_blank">National Sanitation Foundation</a></u>.<br />
Our favorite way to make sure we get enough of both? Delicious bone broth of course! Try making your own <u><a href="https://blog.kettleandfire.com/slow-cooker-beef-bone-broth-recipe/" rel="noopener" target="_blank">slow cooker beef bone broth</a></u>, or <u><a href="https://kettleandfire.com/" rel="noopener" target="_blank">purchase your favorite kind</a></u> to drink straight from a mug or use in your <u><a href="https://blog.kettleandfire.com/bone-broth-soup-recipes/" rel="noopener" target="_blank">recipes</a></u>.<br />
However you choose to consume collagen and gelatin, you now have a better understanding of what each one is, how they’re processed, and the benefits they provide.Deanna Lynhttp://www.blogger.com/profile/08491058220187138988noreply@blogger.com0tag:blogger.com,1999:blog-1086759282454790976.post-44443517776674683422019-03-01T06:39:00.000-08:002019-03-01T06:39:57.103-08:00EGGS BENEDICT WITH SMOKED SALMON AND SPINACH<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAakOgT-O_8pZcOyCmSa6X6mofLUPIgUECZJgH2m-WUsvUzwPctwqaXegMwbOh4ZwyMUG163FaqrKnkt_XY0bLGneGUCcOW7makOm99Vuuc4S7LqApy8ocIl9z66cXUZRTZOktpa18xY0N/s1600/ss1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="225" data-original-width="300" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAakOgT-O_8pZcOyCmSa6X6mofLUPIgUECZJgH2m-WUsvUzwPctwqaXegMwbOh4ZwyMUG163FaqrKnkt_XY0bLGneGUCcOW7makOm99Vuuc4S7LqApy8ocIl9z66cXUZRTZOktpa18xY0N/s320/ss1.jpg" width="320" /></a></div>
<h2>
</h2>
<h2>
</h2>
<h2>
EGGS BENEDICT WITH SMOKED SALMON AND SPINACH<br /><br />
</h2>
INGREDIENTS<br />
<ul>
<li style="font-weight: 400;">2 cups frozen or fresh chopped spinach, thawed</li>
<li style="font-weight: 400;">4 ounces smoked salmon, thinly sliced</li>
<li style="font-weight: 400;">4 large organic free-range eggs</li>
<li style="font-weight: 400;">1 large tomato</li>
<li style="font-weight: 400;">1/2 cup <a href="https://amzn.to/2EDYM9p" target="_blank">Hollandaise sauce</a> or (recipe follows)</li>
</ul>
<br />
DIRECTIONS<br />
<ol>
<li style="font-weight: 400;">In a saucepan, cook the spinach, drain well, and return it to the pan. Place the salmon in the pan next to the spinach.</li>
<li style="font-weight: 400;">Use an egg poacher to poach the eggs
according to the manufacturer’s directions. (If you don’t have an egg
poacher, add enough water to two medium saucepans to fill them about 2
inches deep.</li>
<li style="font-weight: 400;">Add 1 teaspoon salt and 2 teaspoons vinegar to each pan and bring to a gentle simmer.</li>
<li style="font-weight: 400;">Crack 2 eggs into two separate small
bowls, keeping the yolks intact. When the water is simmering, use the
handle of a spatula or spoon to quickly stir the water (one pan at a
time) in one direction until the water is swirling in the pan.</li>
<li style="font-weight: 400;">Gently drop 1 egg at a time into the
center of the whirlpool in each pan. The swirling water will help
prevent the white from feathering or spreading out in the pan.</li>
<li style="font-weight: 400;">Cover and let the eggs poach, setting your timer for 5 minutes; leave the eggs untouched while poaching.</li>
<li style="font-weight: 400;">Repeat for the second serving of eggs.</li>
<li style="font-weight: 400;">While the eggs are poaching, gently warm
the spinach, smoked salmon, and Hollandaise sauce. Put one thick tomato
slice on each of two plates. Divide the warm spinach between the two
plates. Top each with half the salmon.</li>
<li style="font-weight: 400;">When the eggs are ready, remove them from
the water with a slotted spoon, place each poached egg on top of the
spinach and salmon, and drizzle with Hollandaise.</li>
</ol>
Deanna Lynhttp://www.blogger.com/profile/08491058220187138988noreply@blogger.com0tag:blogger.com,1999:blog-1086759282454790976.post-59681326302889509102019-02-20T16:19:00.000-08:002019-02-20T16:24:10.467-08:00Zucchini Noodles with Avocado Pesto & Shrimp<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEil91rQQeTVAwMumPfThYygBfVKRVfkjuJD8j8oo5R_NwISxNAlMsEdrMvtjc52aew_RWL70jX2vzTuX9huS7A8wmbdzPX84gzSt2QM9lSO3lkjiRAb7h-7ZjXNo7z9RWI2Lfn0RACXIP9L/s1600/gg.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="300" data-original-width="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEil91rQQeTVAwMumPfThYygBfVKRVfkjuJD8j8oo5R_NwISxNAlMsEdrMvtjc52aew_RWL70jX2vzTuX9huS7A8wmbdzPX84gzSt2QM9lSO3lkjiRAb7h-7ZjXNo7z9RWI2Lfn0RACXIP9L/s1600/gg.jpg" /></a></div>
<br />
<br />
Cut some carbs and use spiralized zucchini in place of noodles in this zesty pesto pasta dish recipe. Top with Cajun-seasoned shrimp to complete this quick and easy dinner.<br />
<ul class="multiColumn listIngredients clearfix">
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="5-6 medium zucchini (2¼-2½ pounds total), trimmed">5-6 medium zucchini (2¼-2½ pounds total), trimmed</span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="¾ teaspoon salt, divided">¾ teaspoon salt, divided</span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="1 ripe avocado">1 ripe avocado</span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="1 cup packed fresh basil leaves">1 cup packed fresh basil leaves</span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="¼ cup unsalted shelled pistachios">¼ cup unsalted shelled pistachios</span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="2 tablespoons lemon juice">2 tablespoons lemon juice</span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="2 tablespoons lemon juice"> </span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="¼ teaspoon ground pepper">¼ teaspoon ground pepper</span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="¼ cup extra-virgin olive oil plus 2 tablespoons, divided">¼ cup <a href="https://amzn.to/2EjFAgI" target="_blank">extra-virgin olive oil plus </a>2 tablespoons, divided</span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="3 cloves garlic, minced">3 cloves garlic, minced</span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="1 pound raw shrimp (21-25 count), peeled and deveined, tails left on if desired">1 pound raw shrimp (21-25 count), peeled and deveined, tails left on if desired</span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="1-2 teaspoons Old Bay seasoning">1-2 teaspoons<a href="https://amzn.to/2EkNrKZ" target="_blank"> Old Bay seasoning</a></span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="1-2 teaspoons Old Bay seasoning"> </span><h2 class="headingH2Gutters">
Preparation</h2>
</li>
<li class="prepTime__item"><span class="icon--stats-clock"></span><br /></li>
<li class="prepTime__item">
<div class="prepTime__item--type">
Prep</div>
<time datetime="PT35M" itemprop="prepTime"><span class="prepTime__item--time">35</span> m</time>
</li>
<li class="prepTime__item">
<div class="prepTime__item--type">
Ready In</div>
<time datetime="PT35M" itemprop="totalTime"><span class="prepTime__item--time">35</span> m</time>
</li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="1-2 teaspoons Old Bay seasoning"> </span></li>
<li class="step"><span class="recipeDirectionsListItem">Using a spiral vegetable slicer or a vegetable peeler, cut zucchini lengthwise into long, thin strands or strips. Stop when you reach the seeds in the middle (seeds make the noodles fall apart). Place the zucchini "noodles" in a colander and toss with ½ teaspoon salt. Let drain for 15 to 30 minutes, then gently squeeze to remove any excess water.</span></li>
<li class="step"><span class="recipeDirectionsListItem">Meanwhile, combine avocado, basil, pistachios, lemon juice, pepper and the remaining ¼ teaspoon salt in a food processor. Pulse until finely chopped. Add ¼ cup oil and process until smooth.</span></li>
<li class="step"><span class="recipeDirectionsListItem">Heat 1 tablespoon oil in a large skillet over medium-high heat. Add garlic and cook, stirring, for 30 seconds. Add shrimp and sprinkle with Old Bay; cook, stirring occasionally, until the shrimp is almost cooked through, 3 to 4 minutes. Transfer to a large bowl.</span></li>
<li class="step"><span class="recipeDirectionsListItem">Add the remaining 1 tablespoon oil to the pan. Add the drained zucchini noodles and gently toss until hot, about 3 minutes. Transfer to the bowl, add the pesto and gently toss to combine.</span></li>
<li class="step"><span class="recipeDirectionsListItem"> </span></li>
<li class="step"><ul class="nutritionInfoList">
<li>serving size: 1¾ cups each</li>
<li>Per serving: <span itemprop="calories">446 calories;</span> <span itemprop="fatContent">33</span> g fat(<span itemprop="saturatedFatContent">5</span> g sat); <span itemprop="fiberContent">7</span> g fiber; <span itemprop="carbohydrateContent">16</span> g carbohydrates; <span itemprop="proteinContent">26</span> g protein; 112 mcg folate; <span itemprop="cholesterolContent">159</span> mg cholesterol; <span itemprop="sugarContent">7</span> g sugars; 0 g added sugars; 1,144 IU vitamin A; 55 mg vitamin C; 141 mg calcium; 2 mg iron; <span itemprop="sodiumContent">713</span> mg sodium; 1,271 mg potassium
</li>
<li>Nutrition Bonus: Vitamin C (92% daily value), Folate (28% dv), Vitamin A (23% dv)
</li>
<li>Carbohydrate Servings: 1 </li>
<li>Exchanges: 6 fat, 3 lean protein, 1½ vegetable</li>
</ul>
<span class="recipeDirectionsListItem"> </span></li>
</ul>
Deanna Lynhttp://www.blogger.com/profile/08491058220187138988noreply@blogger.com0tag:blogger.com,1999:blog-1086759282454790976.post-10348211112916528362019-02-06T08:10:00.000-08:002019-02-06T08:10:27.172-08:00Honeydew, Cucumber Salad with Feta<div class="col-lg-4 col-md-4 col-sm-4 col-xs-12 text-left recipe-detail-sidebar">
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<div>
<h3>
</h3>
<h2>
Sweet tender honeydew, with tart red onion, crunchy cucumber and salty feta cheese create this beautiful summer salad that is topped with a light lemon or lime dressing. </h2>
<h3>
</h3>
<h3>
</h3>
<h3>
SERVING SIZE:</h3>
8-10<br />
<h3>
INGREDIENTS:</h3>
3 tablespoons lemon or lime juice<br />
1/4 cup extra-virgin olive oil<br />
1 teaspoon honey<br />
1/4 teaspoon sea salt<br />
1/8 teaspoon ground black pepper<br />
1 Honeydew melon, seeded and cut in bite-size cubes<br />
1 cucumber, cut into bite sized cubes<br />
1/2 cup finely chopped red onion<br />
3 tablespoons chopped fresh dill weed, minced<br />
1 cup crumbled feta cheese</div>
</div>
<h3>
INSTRUCTIONS:</h3>
In a small bowl whisk together the lemon or lime juice, olive oil, honey, salt, and pepper until well combined.<br />
In a large bowl, add cubed honeydew melon, cucumber, red onion and dill weed. Toss to combine. Drizzle dressing over the salad and toss again.<br />
Place on serving dish or dishes, top with feta and serve.Deanna Lynhttp://www.blogger.com/profile/08491058220187138988noreply@blogger.com2tag:blogger.com,1999:blog-1086759282454790976.post-81751105961732644512019-02-02T11:01:00.001-08:002019-02-02T11:01:25.812-08:00Cauliflower Bagels<h2 class="headingH2GuttersIngredients">
<div class="separator" style="clear: both; text-align: center;">
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</h2>
<h2 class="headingH2GuttersIngredients">
Ingredients </h2>
<h2 class="headingH2GuttersIngredients">
</h2>
<ul class="multiColumn listIngredients clearfix">
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="6 cups cauliflower florets (about 1½ pounds)">6 cups cauliflower florets (about 1½ pounds)</span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="1 cup shredded sharp Cheddar cheese">1 cup shredded sharp Cheddar cheese</span></li>
<li class="checkListListItem checkListLine "><ul class="multiColumn listIngredients clearfix">
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="1 large egg, lightly beaten">1 large egg, lightly beaten</span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="2½ teaspoons everything bagel seasoning">2½ teaspoons <a href="https://amzn.to/2WA3lZ3" target="_blank">everything bagel seasoning</a></span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="2½ teaspoons everything bagel seasoning"> </span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="2½ teaspoons everything bagel seasoning"> </span></li>
</ul>
<span itemprop="ingredients" title="1 cup shredded sharp Cheddar cheese"> </span></li>
<li class="step"><span class="recipeDirectionsListItem">reheat oven to 425°F. Line a large baking sheet with parchment paper.</span></li>
<li class="step"><span class="recipeDirectionsListItem">Place cauliflower in a food processor. Process until finely chopped. Transfer to a microwave-safe bowl. Cover loosely with plastic wrap and microwave on High for 3 minutes. Let cool slightly.</span></li>
<li class="step"><span class="recipeDirectionsListItem">Transfer the cauliflower to a clean kitchen towel and wring out excess moisture. Return to the bowl and stir in Cheddar and egg until thoroughly combined.</span></li>
<li class="step"><span class="recipeDirectionsListItem">Divide the mixture into 8 portions on the prepared baking sheet and flatten into 3½-inch circles. Using a 1-inch biscuit cutter, make a hole in the center of each circle. Remove the small circle and pat that dough onto the bagel ring. Sprinkle with seasoning.</span></li>
<li class="step"><span class="recipeDirectionsListItem">Bake until browned and crispy around the edges, 22 to 25 minutes.</span></li>
</ul>
<div class="recipeFootnotes">
<ul>
<li class="">To make ahead: Freeze baked bagels between layers of parchment or wax paper in an airtight container for up to 3 months.</li>
<li class="">Equipment: Parchment paper</li>
</ul>
</div>
Deanna Lynhttp://www.blogger.com/profile/08491058220187138988noreply@blogger.com0tag:blogger.com,1999:blog-1086759282454790976.post-71020246812079605262019-01-29T12:24:00.000-08:002019-01-29T12:24:10.384-08:00Gratitude<div class="SCXW199683001">
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<li aria-setsize="-1" class="OutlineElement Ltr SCXW199683001" data-aria-level="1" data-aria-posinset="3" data-font="Arial" data-leveltext="%1." data-listid="1" role="listitem" style="direction: ltr; display: block; font-family: Arial, sans-serif; font-size: 12pt; margin-left: 37px; vertical-align: baseline;"><div class="Paragraph SCXW199683001" style="background-color: transparent; color: windowtext; font-style: normal; font-weight: normal; padding-left: 0px; padding-right: 0px; text-align: left; text-indent: 0px; vertical-align: baseline;">
<span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.5042px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;">Practice gratitude every day, and you’ll have more to be grateful</span></span><span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.5042px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;"> </span></span><span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.5042px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;">for.</span></span><span class="EOP SCXW199683001" data-ccp-props="{"335551550":1,"335551620":1,"335559991":297}" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.5042px;"> </span></div>
</li>
</ol>
</div>
<div class="ListContainerWrapper SCXW199683001">
<ol class="NumberListStyle1 SCXW199683001" role="list" start="4">
<li aria-setsize="-1" class="OutlineElement Ltr SCXW199683001" data-aria-level="1" data-aria-posinset="4" data-font="Arial" data-leveltext="%1." data-listid="1" role="listitem" style="direction: ltr; display: block; font-family: Arial, sans-serif; font-size: 12pt; margin-left: 37px; vertical-align: baseline;"><div class="Paragraph SCXW199683001" style="background-color: transparent; color: windowtext; font-style: normal; font-weight: normal; padding-left: 0px; padding-right: 0px; text-align: left; text-indent: 0px; vertical-align: baseline;">
<span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;">Appreciate the smallest of things in life as it can lead to some of the</span></span><span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;"> </span></span><span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;">biggest </span></span><span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;">rewards.</span></span><span class="EOP SCXW199683001" data-ccp-props="{"335551550":1,"335551620":1,"335559737":728,"335559740":261,"335559991":297}" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"> </span></div>
</li>
</ol>
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</div>
<div class="SCXW199683001">
<div class="ListContainerWrapper SCXW199683001">
<ol class="NumberListStyle1 SCXW199683001" role="list" start="5">
<li aria-setsize="-1" class="OutlineElement Ltr SCXW199683001" data-aria-level="1" data-aria-posinset="5" data-font="Arial" data-leveltext="%1." data-listid="1" role="listitem" style="direction: ltr; display: block; font-family: Arial, sans-serif; font-size: 12pt; margin-left: 37px; vertical-align: baseline;"><div class="Paragraph SCXW199683001" style="background-color: transparent; color: windowtext; font-style: normal; font-weight: normal; padding-left: 0px; padding-right: 0px; text-align: left; text-indent: 0px; vertical-align: baseline;">
<span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;">Start each day with a gratitude list. Name three things for which you are grateful. It helps to put things into</span></span><span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;"> </span></span><span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;">perspective.</span></span><span class="EOP SCXW199683001" data-ccp-props="{"335551550":1,"335551620":1,"335559737":201,"335559740":261,"335559991":297}" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"> </span></div>
</li>
</ol>
</div>
<div class="ListContainerWrapper SCXW199683001">
<ol class="NumberListStyle1 SCXW199683001" role="list" start="6">
<li aria-setsize="-1" class="OutlineElement Ltr SCXW199683001" data-aria-level="1" data-aria-posinset="6" data-font="Arial" data-leveltext="%1." data-listid="1" role="listitem" style="direction: ltr; display: block; font-family: Arial, sans-serif; font-size: 12pt; margin-left: 37px; vertical-align: baseline;"><div class="Paragraph SCXW199683001" style="background-color: transparent; color: windowtext; font-style: normal; font-weight: normal; padding-left: 0px; padding-right: 0px; text-align: left; text-indent: 0px; vertical-align: baseline;">
<span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;">Self-gratitude is often the hardest. Each day, write down something</span></span><span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;"> </span></span><span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;">about yourself that you are grateful</span></span><span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;"> </span></span><span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;">for.</span></span><span class="EOP SCXW199683001" data-ccp-props="{"335551550":1,"335551620":1,"335559737":937,"335559740":261,"335559991":297}" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"> </span></div>
</li>
</ol>
</div>
</div>
<div class="SCXW199683001">
<div class="ListContainerWrapper SCXW199683001">
<ol class="NumberListStyle1 SCXW199683001" role="list" start="7">
<li aria-setsize="-1" class="OutlineElement Ltr SCXW199683001" data-aria-level="1" data-aria-posinset="7" data-font="Arial" data-leveltext="%1." data-listid="1" role="listitem" style="direction: ltr; display: block; font-family: Arial, sans-serif; font-size: 12pt; margin-left: 37px; vertical-align: baseline;"><div class="Paragraph SCXW199683001" style="background-color: transparent; color: windowtext; font-style: normal; font-weight: normal; padding-left: 0px; padding-right: 0px; text-align: left; text-indent: 0px; vertical-align: baseline;">
<span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;">When you feel anxio</span></span><span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;">us or angry, take a closer look at nature. Nature has a way of soothing the soul.</span></span><span class="EOP SCXW199683001" data-ccp-props="{"335551550":1,"335551620":1,"335559737":335,"335559740":261,"335559991":297}" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"> </span></div>
</li>
</ol>
</div>
<div class="ListContainerWrapper SCXW199683001">
<ol class="NumberListStyle1 SCXW199683001" role="list" start="8">
<li aria-setsize="-1" class="OutlineElement Ltr SCXW199683001" data-aria-level="1" data-aria-posinset="8" data-font="Arial" data-leveltext="%1." data-listid="1" role="listitem" style="direction: ltr; display: block; font-family: Arial, sans-serif; font-size: 12pt; margin-left: 37px; vertical-align: baseline;"><div class="Paragraph SCXW199683001" style="background-color: transparent; color: windowtext; font-style: normal; font-weight: normal; padding-left: 0px; padding-right: 0px; text-align: left; text-indent: 0px; vertical-align: baseline;">
<span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;">Express your gratitude daily to people in your life and watch your relationships flourish.</span></span><span class="EOP SCXW199683001" data-ccp-props="{"335551550":1,"335551620":1,"335559737":440,"335559740":261,"335559991":297}" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"> </span></div>
</li>
</ol>
</div>
<div class="ListContainerWrapper SCXW199683001">
<ol class="NumberListStyle1 SCXW199683001" role="list" start="9">
<li aria-setsize="-1" class="OutlineElement Ltr SCXW199683001" data-aria-level="1" data-aria-posinset="9" data-font="Arial" data-leveltext="%1." data-listid="1" role="listitem" style="direction: ltr; display: block; font-family: Arial, sans-serif; font-size: 12pt; margin-left: 37px; vertical-align: baseline;"><div class="Paragraph SCXW199683001" style="background-color: transparent; color: windowtext; font-style: normal; font-weight: normal; padding-left: 0px; padding-right: 0px; text-align: left; text-indent: 0px; vertical-align: baseline;">
<span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;">Instead of focusing on what you don’t have, take plenty of time to focus on</span></span><span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;"> </span></span><span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;">what you do</span></span><span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;"> </span></span><span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;">have.</span></span><span class="EOP SCXW199683001" data-ccp-props="{"335551550":1,"335551620":1,"335559737":288,"335559740":261,"335559991":297}" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"> </span></div>
</li>
</ol>
</div>
</div>
<div class="SCXW199683001">
<div class="ListContainerWrapper SCXW199683001">
<ol class="NumberListStyle1 SCXW199683001" role="list" start="10">
<li aria-setsize="-1" class="OutlineElement Ltr SCXW199683001" data-aria-level="1" data-aria-posinset="10" data-font="Arial" data-leveltext="%1." data-listid="1" role="listitem" style="direction: ltr; display: block; font-family: Arial, sans-serif; font-size: 12pt; margin-left: 28px; vertical-align: baseline;"><div class="Paragraph SCXW199683001" style="background-color: transparent; color: windowtext; font-style: normal; font-weight: normal; padding-left: 0px; padding-right: 0px; text-align: left; text-indent: 0px; vertical-align: baseline;">
<span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;">To be grateful you need to understand what you have. Acknowledge the</span></span><span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;"> </span></span><span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;">hard times to develop a sense of appreciation. Without the bad or hard times, you would have nothing to compare the good times</span></span><span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;"> </span></span><span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;">to.</span></span><span class="EOP SCXW199683001" data-ccp-props="{"335551550":1,"335551620":1,"335559737":535,"335559740":261,"335559991":432}" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"> </span></div>
</li>
</ol>
</div>
<div class="ListContainerWrapper SCXW199683001">
<ol class="NumberListStyle1 SCXW199683001" role="list" start="11">
<li aria-setsize="-1" class="OutlineElement Ltr SCXW199683001" data-aria-level="1" data-aria-posinset="11" data-font="Arial" data-leveltext="%1." data-listid="1" role="listitem" style="direction: ltr; display: block; font-family: Arial, sans-serif; font-size: 12pt; margin-left: 28px; vertical-align: baseline;"><div class="Paragraph SCXW199683001" style="background-color: transparent; color: windowtext; font-style: normal; font-weight: normal; padding-left: 0px; padding-right: 0px; text-align: left; text-indent: 0px; vertical-align: baseline;">
<span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;">Use visual reminders, such as photos</span></span><span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;"> to trigger appreciation for what you</span></span><span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;"> </span></span><span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;">have been able to experience in your</span></span><span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;"> </span></span><span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;">life.</span></span><span class="EOP SCXW199683001" data-ccp-props="{"335551550":1,"335551620":1,"335559737":394,"335559740":261,"335559991":432}" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"> </span></div>
</li>
</ol>
</div>
</div>
<div class="SCXW199683001">
<div class="ListContainerWrapper SCXW199683001">
<ol class="NumberListStyle1 SCXW199683001" role="list" start="12">
<li aria-setsize="-1" class="OutlineElement Ltr SCXW199683001" data-aria-level="1" data-aria-posinset="12" data-font="Arial" data-leveltext="%1." data-listid="1" role="listitem" style="direction: ltr; display: block; font-family: Arial, sans-serif; font-size: 12pt; margin-left: 28px; vertical-align: baseline;"><div class="Paragraph SCXW199683001" style="background-color: transparent; color: windowtext; font-style: normal; font-weight: normal; padding-left: 0px; padding-right: 0px; text-align: left; text-indent: 0px; vertical-align: baseline;">
<span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;">Don’t focus on yourself but on others. Gratitude is being thankful for what</span></span><span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;"> </span></span><span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;">others have done for you or on your</span></span><span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;"> </span></span><span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;">behalf.</span></span><span class="EOP SCXW199683001" data-ccp-props="{"335551550":1,"335551620":1,"335559737":246,"335559740":261,"335559991":432}" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"> </span></div>
</li>
</ol>
</div>
<div class="ListContainerWrapper SCXW199683001">
<ol class="NumberListStyle1 SCXW199683001" role="list" start="13">
<li aria-setsize="-1" class="OutlineElement Ltr SCXW199683001" data-aria-level="1" data-aria-posinset="13" data-font="Arial" data-leveltext="%1." data-listid="1" role="listitem" style="direction: ltr; display: block; font-family: Arial, sans-serif; font-size: 12pt; margin-left: 28px; vertical-align: baseline;"><div class="Paragraph SCXW199683001" style="background-color: transparent; color: windowtext; font-style: normal; font-weight: normal; padding-left: 0px; padding-right: 0px; text-align: left; text-indent: 0px; vertical-align: baseline;">
<span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;">When someone does something kind or thoughtful for yo</span></span><span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;">u, Show your</span></span><span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;"> </span></span><span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;">gratitude by returning the gift with a heart-felt, “thank</span></span><span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;"> </span></span><span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;">you.”</span></span><span class="EOP SCXW199683001" data-ccp-props="{"335551550":1,"335551620":1,"335559737":314,"335559740":261,"335559991":432}" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"> </span></div>
</li>
</ol>
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<div class="Paragraph SCXW199683001" style="background-color: transparent; color: windowtext; font-style: normal; font-weight: normal; margin-left: 0px; margin-right: 0px; padding-left: 0px; padding-right: 0px; text-align: left; text-indent: 0px; vertical-align: baseline;">
<br /></div>
</div>
<div class="ListContainerWrapper SCXW199683001">
<ol class="NumberListStyle1 SCXW199683001" role="list" start="14">
<li aria-setsize="-1" class="OutlineElement Ltr SCXW199683001" data-aria-level="1" data-aria-posinset="14" data-font="Arial" data-leveltext="%1." data-listid="1" role="listitem" style="direction: ltr; display: block; font-family: Arial, sans-serif; font-size: 12pt; margin-left: 28px; vertical-align: baseline;"><div class="Paragraph SCXW199683001" style="background-color: transparent; color: windowtext; font-style: normal; font-weight: normal; padding-left: 0px; padding-right: 0px; text-align: left; text-indent: 0px; vertical-align: baseline;">
<span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;">Don’t exaggerate the gratitude. When you express gratitude, keep it simple, honest, and to the point Then move on. When you go on and on, it can be embarrassing, which is counter</span></span><span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;"> </span></span><span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;">productive.</span></span></div>
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<span class="TextRun SCXW199683001" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW199683001" style="background-color: inherit;"> </span></span><span class="EOP SCXW199683001" data-ccp-props="{"335551550":1,"335551620":1,"335559737":707,"335559738":1,"335559740":261,"335559991":432}" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"> </span></div>
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<li aria-setsize="-1" class="OutlineElement Ltr SCXW75085555" data-aria-level="1" data-aria-posinset="15" data-font="Arial" data-leveltext="%1." data-listid="1" role="listitem" style="direction: ltr; display: block; font-family: "arial", sans-serif; font-size: 12pt; margin-left: 28px; text-align: justify; vertical-align: baseline;"><div class="Paragraph SCXW75085555" style="background-color: transparent; color: windowtext; font-style: normal; font-weight: normal; padding-left: 0px; padding-right: 0px; text-indent: 0px; vertical-align: baseline;">
<span class="TextRun SCXW75085555" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW75085555" style="background-color: inherit;">Thanking the people who helped you to accomplish something is</span></span><span class="TextRun SCXW75085555" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW75085555" style="background-color: inherit;"> </span></span><span class="TextRun SCXW75085555" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW75085555" style="background-color: inherit;">wonderful. However, don’t downplay your role in your own success. If you have trouble accepting part of the credit, you may have low</span></span><span class="TextRun SCXW75085555" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW75085555" style="background-color: inherit;"> </span></span><span class="TextRun SCXW75085555" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW75085555" style="background-color: inherit;">self-esteem.</span></span><span class="EOP SCXW75085555" data-ccp-props="{"335551550":6,"335551620":6,"335559737":685,"335559738":65,"335559740":261,"335559991":432}" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"> </span></div>
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<li aria-setsize="-1" class="OutlineElement Ltr SCXW75085555" data-aria-level="1" data-aria-posinset="16" data-font="Arial" data-leveltext="%1." data-listid="1" role="listitem" style="direction: ltr; display: block; font-family: Arial, sans-serif; font-size: 12pt; margin-left: 28px; vertical-align: baseline;"><div class="Paragraph SCXW75085555" style="background-color: transparent; color: windowtext; font-style: normal; font-weight: normal; padding-left: 0px; padding-right: 0px; text-indent: 0px; vertical-align: baseline;">
<span class="TextRun SCXW75085555" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW75085555" style="background-color: inherit;">Being able to see the po</span></span><span class="TextRun SCXW75085555" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW75085555" style="background-color: inherit;">sitives is good. But, don’t gloss over a bad situation because you think you should be grateful for everything. Denying that there is</span></span><span class="TextRun SCXW75085555" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW75085555" style="background-color: inherit;"> </span></span><span class="TextRun SCXW75085555" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW75085555" style="background-color: inherit;">a problem won’t fix anything or make you feel</span></span><span class="TextRun SCXW75085555" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW75085555" style="background-color: inherit;"> </span></span><span class="TextRun SCXW75085555" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW75085555" style="background-color: inherit;">better.</span></span><span class="EOP SCXW75085555" data-ccp-props="{"335551550":1,"335551620":1,"335559737":312,"335559740":261,"335559991":432}" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"> </span></div>
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<li aria-setsize="-1" class="OutlineElement Ltr SCXW75085555" data-aria-level="1" data-aria-posinset="17" data-font="Arial" data-leveltext="%1." data-listid="1" role="listitem" style="direction: ltr; display: block; font-family: Arial, sans-serif; font-size: 12pt; margin-left: 28px; vertical-align: baseline;"><div class="Paragraph SCXW75085555" style="background-color: transparent; color: windowtext; font-style: normal; font-weight: normal; padding-left: 0px; padding-right: 0px; text-indent: 0px; vertical-align: baseline;">
<span class="TextRun SCXW75085555" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW75085555" style="background-color: inherit;">Generosity and gratitude are different sides of the same coin. One </span></span><span class="TextRun SCXW75085555" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW75085555" style="background-color: inherit;">side is what the giver feels and the other is what the receiver feels. Regardless of which</span></span><span class="TextRun SCXW75085555" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW75085555" style="background-color: inherit;"> </span></span><span class="TextRun SCXW75085555" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW75085555" style="background-color: inherit;">you start with you’ll end up feeling both, which leads to a feeling of</span></span><span class="TextRun SCXW75085555" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW75085555" style="background-color: inherit;"> </span></span><span class="TextRun SCXW75085555" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW75085555" style="background-color: inherit;">well-being.</span></span><span class="EOP SCXW75085555" data-ccp-props="{"335551550":1,"335551620":1,"335559737":301,"335559740":261,"335559991":432}" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"> </span></div>
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<li aria-setsize="-1" class="OutlineElement Ltr SCXW75085555" data-aria-level="1" data-aria-posinset="18" data-font="Arial" data-leveltext="%1." data-listid="1" role="listitem" style="direction: ltr; display: block; font-family: Arial, sans-serif; font-size: 12pt; margin-left: 28px; vertical-align: baseline;"><div class="Paragraph SCXW75085555" style="background-color: transparent; color: windowtext; font-style: normal; font-weight: normal; padding-left: 0px; padding-right: 0px; text-indent: 0px; vertical-align: baseline;">
<span class="TextRun SCXW75085555" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW75085555" style="background-color: inherit;">If you want your kids to appreciate what they have and who they are, give them</span></span><span class="TextRun SCXW75085555" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW75085555" style="background-color: inherit;"> </span></span><span class="TextRun SCXW75085555" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW75085555" style="background-color: inherit;">a </span></span><span class="TextRun SCXW75085555" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW75085555" style="background-color: inherit;">good example to follow – you. Practice being grateful for what you have by taking care of those things and people. Your kids will imitate</span></span><span class="TextRun SCXW75085555" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW75085555" style="background-color: inherit;"> </span></span><span class="TextRun SCXW75085555" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW75085555" style="background-color: inherit;">you.</span></span><span class="EOP SCXW75085555" data-ccp-props="{"335551550":1,"335551620":1,"335559737":127,"335559740":261,"335559991":432}" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"> </span></div>
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<li aria-setsize="-1" class="OutlineElement Ltr SCXW75085555" data-aria-level="1" data-aria-posinset="19" data-font="Arial" data-leveltext="%1." data-listid="1" role="listitem" style="direction: ltr; display: block; font-family: Arial, sans-serif; font-size: 12pt; margin-left: 28px; vertical-align: baseline;"><div class="Paragraph SCXW75085555" style="background-color: transparent; color: windowtext; font-style: normal; font-weight: normal; padding-left: 0px; padding-right: 0px; text-indent: 0px; vertical-align: baseline;">
<span class="TextRun SCXW75085555" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW75085555" style="background-color: inherit;">Practice gratitude to increase empathy and reduce aggression. Grateful</span></span><span class="TextRun SCXW75085555" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW75085555" style="background-color: inherit;"> </span></span><span class="TextRun SCXW75085555" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW75085555" style="background-color: inherit;">people tend to be more sensitive and empathetic towards others. They are also less likely to retaliate or try to get revenge when</span></span><span class="TextRun SCXW75085555" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW75085555" style="background-color: inherit;"> </span></span><span class="TextRun SCXW75085555" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW75085555" style="background-color: inherit;">provoked.</span></span><span class="EOP SCXW75085555" data-ccp-props="{"335551550":1,"335551620":1,"335559737":352,"335559740":261,"335559991":432}" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"> </span></div>
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<li aria-setsize="-1" class="OutlineElement Ltr SCXW75085555" data-aria-level="1" data-aria-posinset="20" data-font="Arial" data-leveltext="%1." data-listid="1" role="listitem" style="direction: ltr; display: block; font-family: Arial, sans-serif; font-size: 12pt; margin-left: 28px; vertical-align: baseline;"><div class="Paragraph SCXW75085555" style="background-color: transparent; font-style: normal; font-weight: normal; padding-left: 0px; padding-right: 0px; text-align: justify; text-indent: 0px; vertical-align: baseline;">
<span class="TextRun SCXW75085555" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW75085555" style="background-color: inherit;">Learn to appreciate the small things in life. It can make you more resilient</span></span><span class="TextRun SCXW75085555" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW75085555" style="background-color: inherit;"> </span></span><span class="TextRun SCXW75085555" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW75085555" style="background-color: inherit;">and can help you overcome</span></span><span class="TextRun SCXW75085555" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW75085555" style="background-color: inherit;"> </span></span><span class="TextRun SCXW75085555" lang="ZH-CN" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"><span class="NormalTextRun SCXW75085555" style="background-color: inherit;">trauma.</span></span><span class="EOP SCXW75085555" data-ccp-props="{"335551550":1,"335551620":1,"335559737":499,"335559740":261,"335559991":432}" style="font-family: "arial" , "arial_msfontservice" , sans-serif; font-size: 12pt; line-height: 20.6625px;"> </span></div>
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Deanna Lynhttp://www.blogger.com/profile/08491058220187138988noreply@blogger.com1tag:blogger.com,1999:blog-1086759282454790976.post-63122984554072451932019-01-29T11:45:00.000-08:002019-01-29T11:45:45.762-08:00Cauliflower Chicken Fried "Rice"<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaRe32RTszIZwHDLrCHhKMSUaKrHAlOOCoZpdmbrhqgBwbJoQmy1ufzlk5yMx2vjeRO-rpEX2YTwmBwcYom8ZTSvfOlet7gmuO-f4Oq3A7eYdEe5TzUiww7LV40Rsun_OfTwhGGjo49xKq/s1600/gh.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="300" data-original-width="520" height="230" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaRe32RTszIZwHDLrCHhKMSUaKrHAlOOCoZpdmbrhqgBwbJoQmy1ufzlk5yMx2vjeRO-rpEX2YTwmBwcYom8ZTSvfOlet7gmuO-f4Oq3A7eYdEe5TzUiww7LV40Rsun_OfTwhGGjo49xKq/s400/gh.jpg" width="400" /></a></div>
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Get an extra serving of vegetables and cut back on carbs by replacing rice with riced cauliflower in this healthy chicken fried rice recipe.<br />
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<ul class="multiColumn listIngredients clearfix">
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="1 teaspoon peanut oil plus 2 tablespoons, divided"> teaspoon peanut oil plus 2 tablespoons, divided</span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="2 large eggs, beaten">2 large eggs, beaten</span><div id="promo_image_desc">
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<div style="float: right !important; padding-right: 40%; width: 55px;">
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<span itemprop="ingredients" title="2 large eggs, beaten"></span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="3 scallions, thinly sliced, whites and greens separated">3 scallions, thinly sliced, whites and greens separated</span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="1 tablespoon grated fresh ginger">1 tablespoon grated fresh ginger</span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="1 tablespoon minced garlic">1 tablespoon minced garlic</span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="1 pound boneless, skinless chicken thighs, trimmed and cut into ½-inch pieces">1 pound boneless, skinless chicken thighs, trimmed and cut into ½-inch pieces</span></li>
<li class="checkListListItem checkListLine "><ul class="multiColumn listIngredients clearfix">
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="½ cup diced red bell pepper">½ cup diced red bell pepper</span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="1 cup snow peas, trimmed and halved">1 cup snow peas, trimmed and halved</span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="4 cups cauliflower rice (see Tip)">4 cups cauliflower rice (see Tip)</span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="3 tablespoons reduced-sodium tamari or soy sauce">3 tablespoons<a href="https://amzn.to/2G8ubBR" target="_blank"> reduced-sodium tamari</a> or soy sauce</span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="1 teaspoon sesame oil (optional)">1 teaspoon sesame oil (optional)</span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="1 teaspoon sesame oil (optional)"> </span></li>
<li class="checkListListItem checkListLine "><span itemprop="ingredients" title="1 teaspoon sesame oil (optional)"> </span></li>
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<span itemprop="ingredients" title="1 pound boneless, skinless chicken thighs, trimmed and cut into ½-inch pieces"> </span></li>
<li class="step"><span class="recipeDirectionsListItem">Heat 1 teaspoon oil in a large flat-bottomed carbon-steel wok or large heavy skillet over high heat. Add eggs and cook, without stirring, until fully cooked on one side, about 30 seconds. Flip and cook until just cooked through, about 15 seconds. Transfer to a cutting board and cut into ½-inch pieces.</span></li>
<li class="step"><span class="recipeDirectionsListItem">Add 1 tablespoon oil to the pan along with scallion whites, ginger and garlic; cook, stirring, until the scallions have softened, about 30 seconds. Add chicken and cook, stirring, for 1 minute. Add bell pepper and snow peas; cook, stirring, until just tender, 2 to 4 minutes. Transfer everything to a large plate.</span></li>
<li class="step"><span class="recipeDirectionsListItem">Add the remaining 1 tablespoon oil to the pan; add cauliflower rice and stir until beginning to soften, about 2 minutes.</span></li>
<li class="step"><span class="recipeDirectionsListItem">Return the chicken mixture and eggs to the pan; add tamari (or soy sauce) and sesame oil (if using) and stir until well combined. Garnish with scallion greens.</span></li>
</ul>
<div class="recipeFootnotes">
<ul>
<li class="">Look for prepared cauliflower rice (or cauliflower crumbles) with other prepared vegetables in some supermarkets. To make your own, place cauliflower florets in a food processor and pulse until broken down into rice-size granules. One 2-pound head of cauliflower yields about 4 cups of cauliflower rice.</li>
<li class="">People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.</li>
</ul>
</div>
Deanna Lynhttp://www.blogger.com/profile/08491058220187138988noreply@blogger.com3tag:blogger.com,1999:blog-1086759282454790976.post-41325552735438502752019-01-29T11:42:00.001-08:002019-01-30T11:02:05.068-08:00Reasons to Stop Eating at Night <div class="separator" style="clear: both; text-align: center;">
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I remember getting into a night-time eating habit . these habits can stick around later on. Though it may be helpful during pregnancy and nursing to have a snack before bed, at other times it may actually be unhealthy.<br />
An easy way to get the benefits of fasting (without doing a longer, more extreme fast) is to simply avoid eating a few hours before bed.<br />
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Is Eating at Night Bad for You?</h2>
Research is showing that intermittent fasting has many benefits, but for some, even a short 16-hour fast is tough to stick with. Luckily, just eliminating night-time eating can have many of the same results.<br />
<br />
Here are some reasons to brush your teeth early and call it a night when it comes to eating!<br />
<h3>
Digestion</h3>
According to Ayurveda and Traditional Chinese Medicine (TCM), our digestive system aligns with the sun. When the sun rises, so does the digestive system and when the sun sets the digestive system slows down. Modern science backs this up. According to a study in <i>Arquivos de Gastroenterologia</i>, the digestive system basically sleeps when we sleep. It makes sense that the body doesn’t need fuel when trying to rest.<br />
Our bodies also need to sit upright to digest, so eating before lying down can cause digestive problems. Research shows that eating late can contribute to acid reflux.<br />
<h3>
Memory</h3>
Late-night eating may also affect the brain. One study found that mice that ate during their normal sleep time (since mice are nocturnal that would be during the day) had significant decline in memory.<br />
Another study showed that mice even forgot scary situations, which could mean that eating when they should be sleeping could be serious. (If a mouse doesn’t remember there is a danger he won’t avoid it.) Researchers also found that the shifted eating schedule affected the mice’s ability to learn.<br />
It’s hard to tell how humans would do in a similar experiment, but it does raise concern for how a shifted sleep and eating schedule could affect the brain.<br />
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Sleep</h3>
Stopping the food train a few hours before bed can be beneficial for sleep — something moms are always trying to optimize.<br />
Researchers have found that eating late at night may influence dreaming. Four hundred college students were surveyed about their eating habits and dreams. These surveys showed that one factor for causing bizarre or disturbing dreams was eating late at night. Researchers further theorized that the reason was likely due to bad digestion.<br />
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Metabolism and Weight</h3>
According to an article in <i>Penn Medicine News</i>, research shows that late-night eating increases weight, but that’s not all. They found that late-night eating likely encouraged the body to metabolize more carbs and fewer lipids (fat). Researchers also found that insulin, fasting glucose, cholesterol, and triglyceride levels increased.<br />
The same study found that late-night eating affects hormones too. During daytime eating the hormones ghrelin (which stimulates appetite) peaked earlier in the day. Leptin, the hormone that makes you feel satiated, peaks later in the day. These findings suggest that eating earlier in the day is not only normal and optimal, but may help reduce late-night snacking.<br />
Human hormones follow the ebb and flow of the circadian rhythm too. At night when the body thinks it should be sleeping, the body’s cells become more resistant to insulin. An article published in <i>Journal of the Academy of Nutrition and Dietetics</i> shows that eating according to circadian rhythms is important for optimal metabolic function.<br />
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Late Meals vs. Late Snacks</h2>
There’s an old health adage that says, “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.” The idea is to eat more during the time of day when the digestive system is performing best.<br />
Though there is plenty of reason to stop eating before bedtime, a small snack may be ok. Research shows that small, nutrient-dense, low energy foods and/or single macronutrients (like a small portion of vegetables rather than large mixed meals) don’t have the same negative effects as night-time eating. In fact, it may even have some health benefits (like building muscles).<br />
Basically, having a small, healthy snack before bed when you’re hungry may not be as harmful as having a full meal close to bedtime. If you often skip breakfast and also don’t have a substantial lunch (so easy to do on a busy day), we have to take an honest look at whether we are eating too large of a meal too late at night to compensate.<br />
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How to Stop Eating at Night</h2>
So, how far before bed to stop eating? The answer can vary depending on individual needs, schedules, and levels of activity, of course, but most experts seem to recommend at least two hours before bed.<br />
Especially as parents who may only get some time to ourselves at night, this is a tough thing to ask! These are some ways I’ve tried to adjust my eating window (while still getting some me-time at night).<br />
<h3>
Identify Triggers</h3>
Often, late-night snacks may have nothing to do with hunger! Is it boredom, stress, or another emotional trigger behind the craving? Recognizing triggers can help us deal with the underlying cause of snacking.<br />
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Eat Enough During the Day</h3>
Sometimes late-night snacking is a result of true hunger because we haven’t eaten enough during the day. Eat nutrient-dense meals earlier in the day (and don’t skip any!) to avoid the hunger that happens at night. This is especially important (and tough) for parents of small kids who may “forget” to eat when busy with infants and toddlers.<br />
Making a plan to sit down to a meal with your family at breakfast, lunch, and dinner (when possible) can help increase daytime eating and decrease night-time cravings.<br />
<h3>
Deal With Cravings</h3>
For many folks, carb and sugar cravings are what drive those late-night snacks. Balancing blood sugar levels by eating three nutrient-dense meals (with plenty of protein and healthy fat) during the day can help.<br />
Other ways to avoid sugar cravings are:<br />
<ul>
<li><b>Get moving</b> – Exercise releases some of the same endorphins that eating sugary or salty food does.</li>
<li><b>Get enough sleep</b> – Regular sleep is important for balanced blood sugar and hormone function.</li>
<li><b>Take supplements</b> – B-vitamins and l-glutamine are both supplements that can help the body deal with blood sugar issues and cravings.</li>
<li><b>Have a regular routine</b> – Having a regular eating and sleeping routine is critical. Waking and going to sleep at the same time everyday (even on weekends) helps keep hormones in balance (which will keep cravings at bay).</li>
<li><b>Eat at a regular time</b> – Eating dinner by 6:00 pm is ideal but fasting for at least two hours before bed (with no snacking) gives the digestive system time to rest. The more regular the routine, the easier it is on the body and the easier it is to avoid late-night snacking.</li>
</ul>
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Drink Instead!</h3>
And no, I don’t mean alcohol 🙂 <a href="https://wellnessmama.com/podcast/ancient-spices-for-weight-loss/"></a> to satisfy late night cravings with the natural sweetness and flavors of spiced drinks like cinnamon tea or golden milk.<br />
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If Snacking, Make It Light</h3>
If I do have a snack, I try to choose something balanced and easy to digest. And if I have wine, I make sure it is low sugar as well.<br />
<h2>
Final Thoughts on Why to Stop Eating at Night</h2>
There are many health benefits to closing the kitchen at least two hours before bedtime, including hormone regulation and healthy blood sugar. Having a consistent routine that helps folks eat more during the day and less at night can help shift a late-night snacker into a day-time eater.<br />
<b>Have you tried fasting at night? Do you notice any difference in how you feel? Please share!</b><br />
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<span style="color: red;"><b>RECIPE OF THE WEEK<a href="https://healthywithdeanna.blogspot.com/search/label/Recipes" target="_blank"> HERE </a></b></span><b><a href="https://healthywithdeanna.blogspot.com/search/label/Recipes" target="_blank"><span class="module-2 text-container" style="text-align: left;"></span></a></b><br />
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<b><a href="https://healthywithdeanna.blogspot.com/search/label/Recipes" target="_blank"> Cauliflower Chicken Fried "Rice" </a></b></h1>
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Deanna Lynhttp://www.blogger.com/profile/08491058220187138988noreply@blogger.com0tag:blogger.com,1999:blog-1086759282454790976.post-1134435815235930832019-01-22T11:14:00.000-08:002019-01-22T11:27:36.596-08:00How to make Healthy Chicken Salad <h3>
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How to make Chicken Salad Recipe?</h3>
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<i>A LIGHT & EASY CRANBERRY CHICKEN SALAD RECIPE that takes 15 minutes to make, high in protein and gluten free! This healthy Chicken Salad is made with yogurt, dijon mustard, herbs, and fresh lemon then tossed with pecans and cranberries. Perfect for a quick lunch!</i></h3>
<h3>
Can you make Chicken Salad without mayo?</h3>
There are plenty of other options to use in place of mayonnaise.<br />
<ol>
<li>Plain yogurt</li>
<li><b>Greek yogurt</b></li>
<li>Dijon mustard</li>
<li>Homemade Vinaigrette</li>
<li><b>Hummus</b></li>
<li>Pesto</li>
<li><b>Avocado</b></li>
</ol>
Today I did a combo of yogurt and dijon mustard. What I love about this yogurt sauce is the tang you get from the yogurt and the mustard. The herbs balance it out and the smoked paprika gives the sauce a nice smoky flavor. You’re going to love it!<br />
<h3>
</h3>
<ol>
<li>Cook your chicken: boil it, saute it, grill it or buy rotisserie chicken.</li>
<li>Shred or cube your chicken.</li>
<li>Place prepared chicken in a large bowl with green onions, pecans, fruit of your choice (cranberries or grapes) and celery.</li>
<li>In a small bowl add yogurt, dijon mustard, fresh herbs, smoked paprika, garlic and lemon juice. Mix together.</li>
<li>Pour yogurt mixture over chicken and toss to coat the chicken with the sauce until all the ingredients are combined.</li>
</ol>
This easy cranberry chicken salad recipe is made with pecans, celery and green onions then served on fresh apple slices. You’ll love the bread less option<br />
Now, if you’re on a low carb diet, you might want to serve it in lettuce cups because apples do tend to have quite a bit of carbs. (good carbs, but carbs none the less)<br />
Or, you could just eat it plain. There are 26 grams of protein per serving so it’s a great protein burst and low carb if you eat it by itself.<br />
I love how easy this chicken salad is to whip together … ahem 15 minutes people and it’s a great meal prep lunch for the week.<br />
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<h3>
ingredients</h3>
<ul>
<li>1.5 lbs. boneless skinless chicken breast, cooked & shredded</li>
<li>1/3 cup plain yogurt (I used siggis)</li>
<li>1/4 cup dijon mustard</li>
<li>1 garlic clove, minced</li>
<li>1/4 teaspoon dry sage</li>
<li>1/4 teaspoon dry thyme</li>
<li>1/2 teaspoon smoked paprika</li>
<li>1 tablespoon fresh lemon juice</li>
<li>1/3 cup diced celery</li>
<li>1/3 cup chopped pecans</li>
<li>1/4 cup sliced green onion</li>
<li>1/3 cup dried cranberries</li>
<li>3 apples, thinly sliced</li>
</ul>
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<h3>
instructions</h3>
<ol>
<li>To a small bowl, add plain yogurt, dijon mustard, garlic clove, sage, thyme, smoked paprika and lemon juice. Stir together until combined. Set aside.</li>
<li>To a large bowl add shredded chicken, celery, pecans, green onion and cranberries. Pour the yogurt sauce over and mix everything together.</li>
<li>Top each slice of apple with 2 tablespoons of chicken salad.</li>
<li>Serve!</li>
</ol>
Deanna Lynhttp://www.blogger.com/profile/08491058220187138988noreply@blogger.com0