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NEW YORK February is American Heart Month, and a great time for a heart-healthy eating check! Heart disease, including stroke, is the leading cause of death for men and women in America. Check out these six simple suggestions for eating heart smart:

1. Shave the sodium: Use herbs, spices, citrus, nuts, vinegar, seeds and other flavor boosters instead. Limit intake of high sodium convenience foods and read labels.

2. Figure the Fat: Choose unsaturated fats found in salmon, trout, flaxseed, olive oil, nuts, seeds and avocados. Avoid trans fat found in prepackaged cookies, cakes, pies, shortening and many other packaged foods. Limit saturated fats found in butter, full fat dairy products and marbled and high fat meats.

3. Meat Free Meals: Cut back on saturated fat by going meatless more often. Numerous studies have shown the health benefits of eating a more plant based diet and with a little finesse in the kitchen, you wont miss the meat.

4. Fill Up on Fiber: Studies link a high fiber diet with a lower risk of heart disease. Fiber in whole grains, oats, beans and citrus fruits helps reduce bad LDL cholesterol levels.

5. Feast on Fish: Research suggests that eating fish twice a week can reduce risk of heart disease up to 30%. Omega-3 fats in fish lower triglycerides and blood pressure and also can help prevent irregular heart rhythms.

6. Heart your Cart: Fill up with a variety of colorful fruits, veggies, whole grains, nuts, seeds and unsaturated oils.

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Heart-healthy foods, recipes and tips you could add to your diet - WPIX 11 New York

My friends Mike and Robin have been on the keto diet for a couple of years. They lost a ton of weight, and they look fit and trim better than Ive ever seen them, and Ive known them more than 30 years.

Their results are not unusual. The keto diet often leads to rapid weight loss.

The trick lies in keeping it off. Mike and Robin have done it well, but a lot of people cant. And therein lies a problem, according to Jennifer McDaniel, a registered dietitian and the owner of McDaniel Nutrition Therapy in St. Louis.

While you might gain benefits in the short term just like any other restrictive diet, most people like, 90% of the people have trouble staying on it. When they lose the weight and they cant maintain the weight that they attained, thats just another failed diet, she said.

The keto diet is a high-fat, low-carbohydrates diet its like the Atkins diet on steroids, McDaniel said. People on the diet strive to consume 70% to 80% of their calories through fats, as little as 5% through carbohydrates and the rest through protein.

This helps us lose weight because it forces our bodies to burn fat for energy instead of its preferred fuel, carbohydrates.

McDaniel recommends that her clients not go on the keto diet. The diet changes the microbiome in their bodies (the bacteria, fungi and more that live inside us). It is difficult for people on the diet to consume enough fiber, which can lead to constipation and other gastrointestinal nastiness. And because carbohydrates hold onto water, people on the diet are often dehydrated, she said.

And yet, as Mike and Robin and thousands of others can attest, it works. So I decided to try a few recipes to see how they tasted.

The rules of the keto diet are highly restrictive, which can make cooking difficult. You need to avoid fruit, sugars, grains, beans and legumes, rice, potatoes, candy and juice.

Ingredients to be encouraged include meat, fatty fish, eggs, butter and cream, cheese, nuts and seeds, certain oils (olive, avocado, coconut) and low-carb vegetables most green vegetables, tomatoes, onions, peppers and the like.

Its a lot to take in, so I began with a simple and entirely wonderful dish of Citrus-Marinated Olives. These are a marvelous treat, combining the heady earthiness of olives with bright notes of orange and lemon. Though the flavors are disparate, they work surprisingly well together.

Another winner was Keto Egg Cups, a dish that concisely presents everything that is good about keto cooking: Little cups made from prosciutto hold eggs mixed with cream, spinach, roasted red peppers and mozzarella and Parmesan cheeses.

Two entrees came next. First, I took a recipe for Instant-Pot Keto Mediterranean Chicken and made it a recipe for Keto Mediterranean Chicken Without an Instant Pot. It only took about five minutes longer than the Instant-Pot version, and it was deeply satisfying.

The other entree, Keto Breaded Chicken Cutlets, isnt bad but Id only make it again if I were on the keto diet. The chicken is dredged through almond flour before frying, which gives it a duller flavor than wheat flour.

Keto Mediterranean Chicken

Adapted from a recipe by the Food Network; yield: 4 servings

1 tablespoon olive oil

8 bone-in, skin-on chicken thighs

Salt and pepper

3 garlic cloves, thinly sliced

1 cup pitted kalamata olives

2 tablespoons capers

2 tablespoons white wine vinegar

1 1/2 teaspoons dried oregano

1 cup whole-milk Greek yogurt

1/4 cup fresh flat-leaf parsley, roughly chopped

2 tablespoons fresh mint leaves, roughly chopped

1 teaspoon lemon zest

1 tablespoon lemon juice

Heat oil in a large pot or Dutch oven over medium heat. Liberally sprinkle chicken with salt and pepper and cook half of the pieces, skin-side down, until the skin is deeply browned, 6 to 8 minutes. Flip and cook until the other side is deeply browned, 4 to 6 minutes. Transfer to a plate and repeat with remaining pieces of chicken.

Pour out all but 1 tablespoon of the fat (if on the keto diet, keep all the fat in the pot). Return pot to heat and add garlic; cook until golden brown, about 1 minute. Add the olives, capers, vinegar, oregano and 1/2 cup water; stir to combine and to scrape up any browned bits at the bottom of the pot. Return chicken pieces to pot and stir to mix.

Cover and cook at a simmer until chicken is done, about 30 minutes. Remove the chicken and boil the sauce to reduce it by half.

Meanwhile, mix the yogurt, parsley, mint, lemon zest and lemon juice, plus a large pinch of salt and pepper. Stir to combine. Taste and season with more salt and pepper, if needed.

Serve the chicken with its sauce, and the yogurt sauce on the side.

Keto Egg Cups

Recipe from the Food Network; yield: 3 servings

1 tablespoon butter, see note

6 large, thin slices of prosciutto

1/3 cup shredded mozzarella cheese

1/4 cup grated Parmesan

1/4 cup packed baby spinach leaves, chopped

1/4 cup roasted red peppers, chopped

6 large eggs

1/4 cup heavy cream

Salt and pepper

Note: To make this recipe even more keto-friendly, instead of greasing the muffin tin with 1 tablespoon of butter, melt 2 tablespoons and brush the tin with it. It will pool in the bottom of each cup, but that is OK.

Position an oven rack in the center of the oven and preheat to 400 degrees.

Grease the cups of a muffin tin with the 1 tablespoon of butter (or brush with 2 tablespoons of melted butter). Line each cup with a slice of prosciutto, folding and overlapping so that the entire surface of the cup is covered and no metal is peeking through. Divide the mozzarella evenly among the cups. Repeat with the Parmesan, spinach and roasted red peppers.

Whisk the eggs and cream in a large measuring cup or small pitcher; add some salt and a few grinds of pepper. Pour the egg mixture in each cup, making sure not to overfill.

Bake until the eggs are set and wobble only slightly, 10 to 12 minutes (the eggs will continue to cook after they come out). Let cool 5 minutes, then use a thin knife or offset spatula, if necessary, to loosen the prosciutto from the edges of each cup. Transfer to a plate for serving.

Citrus-Marinated Olives

Recipe by Valerie Bertinelli via Food Network; yield: 4 to 6 servings

1/4 cup olive oil

1/4 teaspoon crushed red pepper flakes

2 sprigs fresh thyme

1 garlic clove, thinly sliced

1 strip lemon zest, removed with a vegetable peeler

1 strip orange zest, removed with a vegetable peeler

Salt and pepper

1 cup Castelvetrano olives

1 tablespoon lemon juice

1 tablespoon orange juice

Heat the olive oil in a small saucepan over medium heat. Add the red pepper flakes, thyme, garlic, lemon zest, orange zest, salt and pepper to taste and cook, stirring occasionally, until garlic is pale golden, about 2 minutes. Stir in olives and cook until just warm, 2 minutes. Remove from heat and stir in lemon juice and orange juice. Serve warm or at room temperature.

Keto Breaded Chicken Cutlets

Recipe from the Food Network; yield: 4 servings

1 1/2 pounds thinly sliced raw chicken breast

Salt

2 cups almond flour

3 large eggs

1/2 cup grated Parmesan cheese

1 1/2 teaspoons paprika

1/2 teaspoon garlic powder

Ghee (clarified butter, see note) or avocado oil, for frying

Lemon wedges, for serving

Note: To clarify butter, gently melt butter over medium-low heat. Carefully skim foam off top. Pour carefully into a container, stopping before any of the white solids on the bottom of the pan pour out. Store in an airtight container for up to 9 months or in a refrigerator for up to 1 year.

If any of the chicken slices are thicker than 1/4 inch, pound them out one at a time between 2 sheets of plastic wrap or waxed paper with a meat mallet to a thickness of 1/4 inch.

Sprinkle chicken all over with salt and just enough of the almond flour to lightly coat both sides.

Beat the eggs in a wide, shallow bowl. In another wide, shallow bowl, mix the remaining almond flour with the Parmesan, paprika and garlic powder.

Dip chicken in the eggs to coat. Let the excess drip off, then coat thoroughly in the almond flour mixture. Place on a plate and repeat with the remaining chicken.

Heat 1/4 inch of ghee or avocado oil in a large skillet over medium-high heat until hot but not smoking. Add half the chicken and cook until golden on one side, about 3 minutes. Flip and cook until golden on the other side, another 3 minutes. Transfer to a paper towel-lined plate and repeat with the remaining chicken, adding more ghee or oil of needed. Serve with lemon wedges.

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The keto diet: Its highs and lows plus 5 recipes - West Hawaii Today

The inspiration for the Paleo diet is ancient, literally. The creators of this diet feel that the human body is meant to eat the way many believe our ancestors did, way back when in the paleolithic age. Founder Dr. Loren Cordain believes that our bodies were programmed to eat this way and that he and his team have simply done the work of gathering the science behind the paleo diet.

So, how did humans eat in the paleolithic era? According to Cordain, they definitely didnt eat like we do in the Western world. There were no refined grains or sugars and humans ate what could be hunted or gathered. Thinking about giving the Paleo diet a try for yourself? Heres what you need to know first.

The Paleo diet is a diet of whole foods that is heavy in fruits, vegetables and meats. The educators behind the diet refer to these foods often as nutrient-dense foods because of what they bring to the table. They contain a lot of vitamins and minerals and contribute to your daily nutrition goals.

Paleo dieters are encouraged to focus on high-quality protein like grass-fed meat and seafood. Avoid grain-fed meat.

Most contain too many grains and processed sugar.

While many people consider beans, chickpeas and peanuts to be a healthy part of any diet, the Paleo diet advises their followers to exclude them from their meals.

Paleo focuses more on listening to your bodys hunger cues. On the flip side, feel free to skip a meal if you dont feel hungry.

This includes margarine, canola oil, safflower oil and sunflower oil. Instead opt for olive oil and avocado oil.

Related: 9 Kitchen Staples You Should Always Have on Hand When Eating Low-Carb or Paleo

Because Cordain himself began his career doing academic research, it isnt surprising to know there is quite a bit of data on the benefits of this diet. A 2007 study compared the Paleo diet to the Mediterranean diet, looking specifically at how the diet affects glucose tolerance. Side by side, participants following the guidelines of the Paleo diet exhibited the most notable changes in their glucose. Additionally, the dieters following the Paleo diet experienced the biggest difference in their waist measurements after 12 weeks.

In 2010, Nutrition and Metabolism also found that, when compared to the Mediterranean diet, individuals with heart disease who followed the Paleo diet were able to satiate their hunger and cravings while consuming fewer calories.

Additionally, the Clinical Journal of Lipidology found that 60 days on the Paleo diet resulted in decreased triglyceride numbers, weight loss and improved blood pressure. There were no notable changes to LDL cholesterol.

Beware bath bombs. Some additives in bath bombs can cause yeast infections or skin irritation. Reduce this risk by staying in the water just until fingers and toes start to wrinkle, about 10 to 15 minutes, and rinsing off after the bath to remove the residual chemical layer.

There are a few risks and side effects you want to be aware of before you start the Paleo diet. Some have expressed concerns about the potential for vitamin D and calcium deficiencies, which can be experienced by those dont find an alternative source for these nutrients after giving up dairy and grains. Additionally, even though the Paleo diet doesnt encourage excessive consumption of red meat, it is incredibly easy to over-do meat consumption while on the Paleo diet. This could put long-term dieters at an increased risk of heart disease.

If you still want to try the Paleo diet, smart planning can help you avoid these risks. Eat vegetables containing calcium and vitamin D or take a supplement. Stick with lean proteins and avoid red meat beyond the occasional treat.

The transition to Paleo comes with side effects, too, but most of them wear off with time. Many people describe experiencing the low-carb flu (also known as the keto flu), which makes them feel fatigued, moody, nauseous and achy. This typically goes away with time as your body adjusts to life without processed sugar and grains.

Related: 20 Easy Paleo Recipes for Beginners

While there is technically only one Paleo diet, there are plenty of ways people have made adjustments to the plan to fit their lifestyles. For example, some may eat to follow the autoimmune protocol, which may mean they have further restrictions. Since Paleo technically isnt low carb, there are some who make adjustments to what they eat to mimic the keto diet while eating Paleo-approved foods.

If you want to succeed on the Paleo diet, prepare yourself to eat a lot of produce. Both fruits and vegetables should be the foundation of every meal. From there, make sure you shop for high-quality protein, like grass-fed beef and free-range eggs. Seafood is allowed on this diet and salmon makes a great addition to a well-rounded diet thanks to the fatty acids it contains. The fat in your diet should come from approved sources, like nuts, seeds and oils.

A great way to meal plan for success on the paleo diet is to think about the foods you like to eat and look for recipes that have been paleo-fied. For instance, spaghetti and meatball lovers might find this Paleo Meatballs and Marinara with Yellow Squash Pasta surprisingly satisfying. If you find yourself feeling bored with the same meal, Cauliflower Cups with Lamb and Pesto are a creative and flavorful dinner. For busy workdays, plan ahead by putting together a paleo casserole in advance that can be reheated in the evening.

Here are more Paleo recipes:

7 Essential Paleo Recipes for Summer Entertaining

16 Easy Paleo Smoothie Recipes That Are Super Satisfying

16 Paleo Recipes to Celebrate World Health Day

16 Back-to-School Paleo Recipes

15 Paleo Instant Pot Recipes Youll Want to Dive Into

20 Amazing Paleo Avocado Recipes

Go Green With 10 Paleo Recipes for St. Patricks Day

10 Brilliant Paleo Nutella Recipes

15 Paleo Football Sunday Recipes

10 Paleo Pumpkin Recipes to Love This Fall

Snack time on a diet doesnt have to be boring, and this Croodite Paleo Basil Dip is all the proof we need. Thank goodness for knock-offs of our favorite carby-treats, paleo baked goods are going to get your through when the cravings feel irresistible. For something delicious and healthy that travels well, make up a bunch of these Cashew Coconut Bites and keep them on hand for a quick treat. Of course, snack time doesnt always need to include a recipe. Fruits, vegetables and nuts are an easy way to keep hunger at bay until mealtime rolls around.

In theory, a Paleo breakfast should be pretty simple since eggs are allowed on this diet. Of course, no one wants to eat scrambled eggs every single morning, so youre going to want a little variation. We love this collection of 7 Paleo Breakfast Sandwiches which includes a Mcgriddle Copy-Cat and a Portabello, Avocado, Bacon Sandwich.

You dont have to ignore your sweet tooth on the paleo diet. Unlike a similar diet, the Whole30, its OK to knock-off junk food with approved ingredients. Plan to eat delicious desserts to avoid reaching for the wrong thing when youre craving something sweet. Maple Pumpkin Pie,Chocolate Chip Walnut Cookiesand 2-ingredient fudge are great examples of healthy, Paleo dessert recipes.

Need lunch inspiration? Try these 14 Paleo lunch recipes.

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What is the Paleo Diet? Rules of Paleo Plus Recipes - Parade

Keto Mediterranean chicken, photographed in the Post-Dispatch studio, Wednesday, Jan. 15, 2020. Photo by Hillary Levin, hlevin@post-dispatch.com

Yield: 4 servings

1 tablespoon olive oil

8 bone-in, skin-on chicken thighs

Salt and pepper

3 garlic cloves, thinly sliced

1 cup pitted kalamata olives

2 tablespoons capers

2 tablespoons white wine vinegar

1 teaspoons dried oregano

1 cup whole-milk Greek yogurt

cup fresh flat-leaf parsley, roughly chopped

2 tablespoons fresh mint leaves, roughly chopped

1 teaspoon lemon zest

1 tablespoon lemon juice

1. Heat oil in a large pot or Dutch oven over medium heat. Liberally sprinkle chicken with salt and pepper and cook half of the pieces, skin-side down, until the skin is deeply browned, 6 to 8 minutes. Flip and cook until the other side is deeply browned, 4 to 6 minutes. Transfer to a plate and repeat with remaining pieces of chicken.

2. Pour out all but 1 tablespoon of the fat (if on the keto diet, keep all the fat in the pot). Return pot to heat and add garlic; cook until golden brown, about 1 minute. Add the olives, capers, vinegar, oregano and cup water; stir to combine and to scrape up any browned bits at the bottom of the pot. Return chicken pieces to pot and stir to mix.

3. Cover and cook at a simmer until chicken is done, about 30 minutes. Remove the chicken and boil the sauce to reduce it by half.

4. Meanwhile, mix the yogurt, parsley, mint, lemon zest and lemon juice, plus a large pinch of salt and pepper. Stir to combine. Taste and season with more salt and pepper, if needed.

5. Serve the chicken with its sauce, and the yogurt sauce on the side.

Per serving (nutrition calculated using all the fat from step 2): 627 calories; 48g fat; 12g saturated fat; 285mg cholesterol; 42g protein; 5g carbohydrate; 1g sugar; 2g fiber; 1,146mg sodium; 91mg calcium

Adapted from a recipe by the Food Network

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The keto diet: Its highs and lows plus 5 recipes - STLtoday.com

Its Jan. 17, and if youre still sticking to your New Years resolution to eat better, chances are youre on one of two trendy diets: Keto or Whole30.

The Keto diet involves limiting carbs, and instead focusing on fatty foods like avocados, fatty meats and cheese. Whole30, meanwhile, is a 30 day diet that emphasizes fruits, vegetables, quality meats, fish, nuts/seeds and healthy fats.

Cher Heather Carr joined us on 9NEWS at 4 p.m. to give a cooking demonstration of one Keto-friendly recipe, and one for those on Whole30. Scroll down for her two recipes, and watch the video above to see Carr work her magic!

Accompanied Crispy Brussel Sprouts, Garlic Roasted Radishes and Grilled Avocados

Serves 4 portions

Beef tri-tip

24 oz Beef Tri-Tip, whole muscle

1 tsp Oregano, dried

1 tsp Parsley, dried

1 tsp Thyme, dried

tsp Basil

tsp Granulated Garlic, dried

4 oz Beef Tallow

Crispy brussel sprouts and garlic-crusted radish

12 oz Brussel Sprouts, trimmed and halved

10 oz Red Radish, trimmed and quartered

1 tsp Garlic, Minced

3 oz Avocado Oil

To Taste Salt and Ground Black Pepper

Grilled avocado

2 ea Avocado, halved and pitted

To Taste Salt and Ground Black Pepper

Method of Preparation

Preheat oven to 400 degrees. In a bowl, combine all ingredients for herb crust and coat tri-tip until all surfaces have been covered. On a baking sheet, place the tri-tip and cook in preheated oven for 10 minutes or until surface of tri-tip has browned. Lower oven temperature to 250 degrees and finish cooking until internal temperature reaches 125 degrees for medium-rare. Remove and let tri-tip rest for a quarter of the cooking time to allow for the meat to relax and moisture redistribute. Slice into 2-3 oz pieces, being careful to always cut again the grain. Chefs Note: Tri-tip is a unique cut of beef that requires you to rotate while carving to ensure you are going against the grain with each cut.

Return oven temperature to 400 degrees F. In a bowl, toss brussels sprouts, radish, minced garlic, avocado oil and salt and pepper. Spread onto a baking sheet in a single layer. Roast for 10 minutes and rotate pan 180 degrees and gently mix vegetables and return to oven for additional 15-20 minutes or until brussels sprouts are crispy and radishes are potato-like golden brown.

On a high heat grill, placed halved and pitted avocados. After 2-3 minutes depending on the grills heat, rotate 45 degrees to get beautiful and even grill marks. Serve grilled avocados by carefully slicing sections vertically and removing flesh by using a spoon to scoop out. Garnish sliced beef with avocado slices and salt and pepper for seasoning.

Accompanied by Grilled Jumbo Asparagus, Blackberry Demi, Pea Sprout Salad

Serves 4 portions

Crispy Berbere Barrmundi

24 oz Barramundi, skin-on when possible in 6 oz potions

2 tsp Berbere Spice, ground

2 oz Beef Tallow

Grilled Jumbo Asparagus

2 bunches Asparagus, jumbo with bottoms trimmed

1 oz Avocado Oil

To Taste Salt and Ground Black Pepper

Blackberry Demi

6 oz Blackberries, fresh when possible

3 oz Beef Tallow

3 oz Carrots, peeled and dice

2 oz White Onion, diced

2 oz Red Beet, peeled and diced

2 oz Broccoli, small florets

2 oz Shiitake Mushrooms, quartered

1 oz Garlic, minced

1 oz Tomato Paste

32 oz Water

tsp Pectin

1 g Xanthan Gum, optional for viscous sauce

Pea Shoot Salad

1.5 oz Pea Sprouts

ea Lemon, zested and juiced

tsp Avocado Oil

To Taste Salt and Ground Black Pepper

Method of Preparation

In a hot saut pan with tallow, place seasoned barramundi skin side down. Sear skin until completely crispy approx.. 4 minutes. Turn over each piece and cook until internal temperature reach 135 degrees F. Set fish aside to rest.

On a high heat grill, add asparagus that has been tossed in avocado oil with salt and pepper. Turn asparagus over and continue grilling until both sides are fully marked. Remove from heat, asparagus will continue to cook and become tender while resting.

In a sauce pan over high heat, melt beef tallow and saute onions and garlic until translucent. Begin adding remaining vegetables and blackberries and saut to remove excess liquid approx. 10 minutes. Add tomato paste and water to the sauce pan and bring the liquid to a boil and then reduce heat to a simmer. Reduce the liquid by half and then remove from heat. In a blender, puree sauce until smooth and return to sauce pan. When liquid has come back to a simmer, whisk in xanthan gum and pectin. Remove from heat and allow to cool while stirring frequently to avoid clumps in sauce.

In a small bowl, toss pea sprouts with lemon zest, juice, avocado oil, and salt and pepper. Serve on top of crispy barramundi as a garnish.

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Still sticking to that New Year's resolution diet? Here are 2 healthy recipes - 9News.com KUSA

Welcome to GMAs New Year, Best You. As we ring in the new year, we are sharing everything you need to start the new year strong. From keeping your New Years resolutions going to Instagram-worthy meal prep to workout programs to eating plans to taking time for yourself, we have it all covered.

Suzanne Ryan weighed nearly 300 pounds when she decided to make a change.

Ryan, a mom from the San Francisco area, started following the ketogenic diet, a diet focused on foods high in fat and low in carbohydrates.

Five years later, Ryan, who documents her weight loss journey online, has lost 120 pounds and transformed not just her body but her life.

Ryan is the author of a new book "Beyond Simply Keto." In it, she shares not only keto-friendly recipes but also how she was able mentally to achieve such a major weight-loss goal.

Read below for Ryan's three tips for keto followers and two of her most popular keto recipes.

1. Focus on your mindset and mental health.

"Even the most perfect plan will fall short if you dont believe in your ability to succeed. The bottom line here is that getting healthier is an inside job. As someone who has struggled with low self-esteem and depression, working on my inner voice and mindset through reading and counseling was by far one of the most important steps in my journey of losing 120 pounds. Also, its really beneficial to have a support system that keeps you uplifted and accountable."

2. Progress not perfection. Ditch the all or nothing approach.

"Its important to know that forming healthy eating habits will always be a work in progress. Therefore, try to stay away from the mindset of all of nothing. Even if you eat something that is "off plan," don't allow that one choice to landslide the rest of your choices for the day. Get back on track with your next meal, and leave the guilt trip at the door. Progress, not perfection is the goal here."

3. Keep it simple. Dont overthink it.

"When youre starting a new way of eating, its easy to go down a rabbit hole of learning all the things. While its good to be educated, sometimes this can feel overwhelming and prevent you from starting. Often, its better to keep things simple and just jump in. Dont be afraid to make mistakes and learn along the way. You will continue to make adjustments as you go. For example, when I first started keto, I didnt check my blood ketones or worry extensively about macros. I simply ate keto-friendly foods and tracked carbs."

Suzanne Ryan's everything bagels are featured in her book "Beyond Simply Keto."

Yield: 6 bagels (1 per serving)Prep time: 10 minutesCook time: 15 minutes

"There are a million keto bagel recipes out there, but I found that using flaxseed meal really makes this recipe special. Not only is flaxseed full of omega-3 fatty acids and fiber, but it also really changes the texture of these bagels to become more 'breadlike' than most other keto bagels Ive tried. These bagels are great to make the night before because they are even better once they are sliced and toasted."

Ingredients:3 cups shredded low-moisture mozzarella cheese2 ounces cream cheese (1/4 cup), cubed1 1/2 cups blanched almond flour1/4 cup flaxseed meal1 tablespoon baking powderPinch of salt2 large eggs1 large egg, for the egg wash2 tablespoons everything bagel seasoning mix

Directions:

Preheat the oven to 400F. Line a baking sheet with parchment paper or a silicone baking mat.

Microwave the mozzarella and cream cheese for 2 minutes. Take out, stir, and microwave the cheeses for an additional minute. Take out and stir until the cheeses are combined and smooth.

In a large bowl, whisk together the almond flour, flaxseed meal, baking powder, and salt. Add the mozzarella mixture and eggs to the dry ingredients and start kneading with your hands. You can also do this in a stand mixer with a paddle attachment. Make sure everything is well mixed together.

Divide the dough into 6 equal portions, then form each into a round disk, about inch thick. Using your finger, poke a hole into the center of each disk and mold to form a bagel shape.

Whisk the remaining egg in a small bowl. Brush the egg wash on the top of each bagel, then carefully sprinkle the bagel seasoning evenly onto the tops of the bagels.

Bake for 12 minutes, until lightly golden brown. Serve as is or slice in half and toast before serving. Store in the refrigerator in an airtight container or zip-top bag for 2 to 3 days or freeze for up to 6 months.

Nutrition information, per serving: 302 calories, 23g fat, 20g protein, 6g carbs, 4g fiber, 2g net carbs.

Suzanne Ryan's broccoli cheddar soup is featured in her book "Beyond Simply Keto."

Yield: 8 servings (1 cup per serving)Prep time: 10 minutes Cook time: 45 minutes

"This is a classic creamy soup that your whole family will enjoy. Any leftovers will reheat really well, and oftentimes soups taste even better on the second day!"

Ingredients:1/4 cup (1/2 stick) unsalted butter1 cup diced yellow onions2 cloves garlic, minced1 quart (32 ounces) vegetable broth or chicken broth6 cups broccoli florets1 cup half-and-half1 (8-ounce) package cream cheese2 cups shredded sharp cheddar cheese 1 tablespoon hot sauce (optional)Salt and pepper

Directions:

Melt the butter in a large pot or Dutch oven over medium-high heat, then add the onions and garlic and saut until the onions are soft and the garlic is fragrant, about 5 minutes.

Pour in the broth and broccoli florets and simmer uncovered for 30 minutes.

Add the half-and-half, cream cheese, cheddar cheese, and hot sauce, if using.

Continue cooking and stirring for about 10 minutes, until the cheese is melted and the soup has thickened. Season with salt and pepper to taste.

Store leftovers in an airtight container in the refrigerator for up to 4 days or in the freezer for up to 2 months.

Nutrition information, per serving: 365 calories; 28g fat; 16g protein; 9g total carbs; 3g fiber; 6g net carbs.

Recipes reprinted with permission from Suzanne Ryan and "Beyond Simply Keto."

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I lost 120 pounds on the keto diet and these are my best tips, recipes - ABC News

Highlights

Winters have arrived and how! The chill in the air doesn't seem to be resting anytime soon and the layers of clothes have only just begun to increase. And let's admit it, during such a weather all we want to do is keep ourselves tucked inside our quilts in the comfort of our homes with a piping hot cup of chai. Without a doubt, a cup of tea in this weather is all we need, no matter if we are at home or at work, struggling to keep ourselves up.

While making a cup of simple tea might look like an easy task, it too can get tricky with each one of us having our own preferences. While some like it black, others like it with milk or with special chai masala, with or without sugar; such preferences might require some skill. And then comes the variety one can get! The typical Indian masala chai or the whole range of herbal teas such as ginger tea or one of the most sought after green tea - one just cannot have enough of tea all around the world.

(Also Read: This Tiny Tea Stall In Kerala Keeps Ramasseri Idli Alive)

Since winter season is the best time to brew a soothing cup of tea, we've got you the best of teas you can try this winter season to keep yourself warm and cosy.

Here's a wonderful concoction of freshly brewed chamomile tea with orange chunks, berries, ginger and mint leaves. While chamomile will help boost immunity during the scathing winter season, ginger and fresh berries will double the effect.

Perfect for days when you are feeling under the weather; the combination of honey with lemon is known to work wonders. Honey is known to be used traditionally in many concoctions to manage cold and cough while lemon is packed with vitamin C and antioxidants that helps foster immunity. These when combined with anti-bacterial and anti-inflammatory properties of ginger can be great for your winter health.

(Also Read: A Cup Of Tea May Help Improve Brain Health, Study Suggests)

How many of you have heard your mother and grandmother boast about the innumerable benefits of turmeric? Not just it boosts immunity, but haldi (turmeric) is also an excellent pain-reliever that is packed with anti-inflammatory properties. And so if you are a fan of herbal teas, here is an excellent brew packed with turmeric, black pepper, honey and ginger that will cleanse your body from the toxin overload

Here is the quintessential Indian chai that can wake up even the laziest of us from deep sleep just by its aromatic spices. Cloves, cardamom, cinnamon, star anise and much more, this kadak cup of masala chai is sure to keep cold at bay.

An innovative combination of tea and soup, here is a brew tailor-made for the winter season. Tangy and fresh tomato puree along with goodness of jasmine comes together with tabasco and thyme for a concoction that can be your go-to brew this season.

Make the best of winter season with these amazing tea recipes for your next tea-time. Let us know which one you liked the best in the comments section below.

About Aanchal MathurAanchal doesn't share food. A cake in her vicinity is sure to disappear in a record time of 10 seconds. Besides loading up on sugar, she loves bingeing on FRIENDS with a plate of momos. Most likely to find her soulmate on a food app.

Original post:
Winter Diet: 5 Interesting Tea Recipes To Keep You Warm This Winter - NDTV Food

Weight loss friendly low-carb recipes.

Highlights

In our fast-paced life, having equilibrium of mind and body can be littledifficult.To achieve a perfect balance between healthy body and mind, one must closely watchtheir diet, and include foods thar arenutritionally rich. If you are looking to lose some weight, a diet low on carbohydrates may work well. And what better than starting your day with a low-carb meal? Varioushealthexperts and nutritionists emphasise on the fact thatbreakfast is one of the most important meals of the day,and we can't agree more. A healthy, wholesome breakfast gives us the energy to start the day and satiate us well till the next meal. A high-protein breakfast can bulk up our body till the next meal, keeping unwanted hunger pangs at bay. Pair it withlow-carbfoodsand you are good to go.

(Also Read:5 Best Low Carb Recipes | Easy Low Carb Recipes)

One of the best sources of meat protein, chicken is hailed for its multiple benefits. Minced chicken salad has a host of veggies cooked and tossed with chicken mince along with spices and a tantalising sauce, served in tarts. This is an easy and delicious high-protein recipe, low on carbs that is perfect to start your day with.

A porridge that is apt for those aiming for weight loss. Oats contain soluble fibres that break down the food faster, leading to their easy digestion. In this process, extra calories in the body are lost resulting, in loss of weight. Combined with high-protein chicken, this is exactly what one needs to maintain the balance of nutrients.

High on protein, low on carb, this is perfectfor those looking for something both tasty and healthy.

Quintessential breakfast food, eggs are one of the common and easily available source of protein. Here is a super quick low-carb breakfast recipe that would fill your plate and appetite with protein for a long time and help lose some extra kilos by keeping away untimely hunger pangs.

A perfect American-style egg recipe to make your plain old breakfast toast fun.

Just about five minutes and three basic ingredients would give you this stellar, wholesome smoothie. Apple chia seeds smoothie has the goodness of chia seeds along with apple which is high in fibre, boosting metabolic levels. This smoothie is going to keep you full for long.

Whip up this cold and delicious smoothie for a powerful start to the day.

Yes, we know a lot of us might cringe at the thought of sauted broccoli but you'll be surprised at how delicious this dish can be. With the light flavours garlic and butter along with the crunch of toasted almonds, you'll be boasting broccoli after having this for breakfast.

Packed with the nutrition of spinach and egg, this omelette recipe comes with the cheesy goodness off mozzarella. A super easy and quick breakfast recipe, this cheese omelette can be a great addition to your low-carb diet.

Perfect breakfast option that would leave you asking for more.

Try these low-carb breakfast recipes for weight loss at home and let us know how you liked it in the comments section below.

About Aanchal MathurAanchal doesn't share food. A cake in her vicinity is sure to disappear in a record time of 10 seconds. Besides loading up on sugar, she loves bingeing on FRIENDS with a plate of momos. Most likely to find her soulmate on a food app.

Link:
Weight Loss Diet: Try These 6 Low-Carb Breakfast Recipes For Weight Loss - NDTV Food

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62 Healthy Recipes to Cook While You're on the Mediterranean Diet - FOX10 News