What Should You Eat if You Have Kidney Disease

What Should You Eat if You Have Kidney Disease You may be required to change your diet? The changes may include limiting salts, taking a low-protein diet, limiting fluids, phosphorous, potassium, and other electrolytes. If you are losing weight, you need to get enough calories.

You can have a meal plan that meets your needs. A dietician nutritionist who is registered can help you achieve this depending on your health needs. The dietician will also take into account your lifestyle, food preferences, and special needs.

What Should You Eat if You Have Kidney Disease

Function of the Kidney Disease Diet

The goal of this diet is to balance the levels of minerals, electrolytes, and fluid in your body when you have a kidney disease.

The following diet will help you to manage your kidney disease and avoid the conditions that come with the illness.


If you have no problem taking carbohydrates, the foods are the best source of energy. If your dietician recommends a low-protein diet, you can replace the protein calories with;

• Vegetables, fruits, grains, and, bread. They provide energy as well as vitamins, fiber, and minerals.

• Honey, hard candies, sugar, and jelly. If need be, take desserts with high-calorie such as cookies, pies, and cakes. Limit taking desserts prepared with bananas, dairy, nuts, and chocolate.


Before you start to undergo dialysis, low-protein diets are helpful. Your dietician may recommend this diet based on your stage of the disease, weight, the muscle you have and other factors. Since you still need protein, the dietician will find the right diet you need.

When you start dialysis, you need to take more protein. It is recommended that you take a high-protein diet with pork, fish, eggs, or poultry at every meal. It will help you replace the muscles and other body tissues that you lose.

While on dialysis, you should take 225 to 280 grams of foods that are high-protein every day. Your dietician may recommend adding protein powder, egg whites, and egg white powder.


Fats may be a good source of calories. Ensure you use polyunsaturated and monounsaturated fats such as canola oil, olive oil, and safflower oil to protect the health of your heart. Talk to your dietician about the cholesterol and fats that may increase the risk of your heart problem.

Phosphorous and Calcium

The phosphorous and calcium minerals need to be checked often. In the early stages of the kidney disease, the levels of the phosphorous in the blood can go too high. This can lead to;

• Low calcium levels. This makes your bones to grow weak and can easily break.
• Itching.

You need to reduce the amount of dairy foods that you take. They contain high amounts of phosphorous. This includes milk, cheese, and yogurt. Some of the dairy foods that you can take include butter, sherbet, heavy cream, cream cheese, brie cheese, and ricotta cheese. They are low in phosphorous.

The vegetables and fruits contain little amounts of phosphorous. However, they can contain large amounts of potassium.

Sometimes, you may be required to take calcium supplements to prevent bone disease. You may also take vitamin D to control the balance of phosphorous and calcium. Talk to your dietician about how well to get the nutrients.


In the early stages of kidney disease, there is no need to reduce the amount of fluid you take. As the condition worsens, you are required to watch the amount of liquid you take in.

Your doctor will guide you on how much drink you should take every day. Avoid taking too much foods that contain a lot of water. Such foods include Jell-O, soups, grapes, lettuce, melons, celery, and tomatoes.

Use smaller glasses or cups and turn over the cup after you have finished it.

The following tips can help you to keep from getting thirsty;

• On hot days, stay cool.
• Avoid foods that are salty.
• Freeze juice in a tray of an ice cube and take it like a Popsicle.

Salt or Sodium 

You need to cut down sodium in your diet. When you reduce sodium in your diet, it helps to control high blood pressure. It will also keep you from being thirsty, and prevents the body from holding too much fluid.

Check the labels to find out how much sodium or salt foods have per serving. Avoid the foods that list salt near the beginning of ingredients. Look for the products that have less than 100mg of salt per serving.


People with extreme kidney disease, also have anaemia and they need extra iron. Foods that contain extra iron include liver, pork, beef, chicken, kidney beans and lima.


The above is the general diet guidelines for people with a kidney disease. The diet may change over time as the disease changes. See your doctor regularly for testing and work with your dietician to adjust the diet.

guest blogs weight loss

The Easiest and Most Effective Diets to Follow

This article discusses some of the easiest diets to embark on, depending on personal preference.

What is the easiest diet to follow? Well, the answer truly depends on personal preference. It’s important for individuals to research their options and look into healthy diet ideas that carry a menu full of food items that they particularly enjoy. Before making a commitment, dieters should always do their homework first.

The Easiest and Most Effective Diets to Follow

Most Popular Diets to Go On

Everyone is different and while one particular diet may be the perfect choice for one person, it may be all wrong for another. It’s best for individuals to choose a complete weight loss plan that contains a menu full of food items that best suit their personal likes.

All weight loss plans should include more than just a change in food intake and choice of foods. It’s essential that individuals include an exercise plan as well. Individuals can start out slow and go at their own pace. The exercise plan can be increased overtime, once the body adjusts. People can choose to go walking, take on a new sport or join the gym. Writing down a plan of action can help them stay focused when making life changes and working towards a healthier lifestyle.

The Low Carb Weight Loss Menu is One of the Top Diets

A low carb diet menu involves cutting all carbohydrates. Individuals must stay clear of eating pastas, bread, rice and alcohol. Individuals often choose to eat unlimited amounts of meat cheese and butter. For those who love meat, this would be considered one of the easiest diets to go on. The low carb weight loss plan is also referred to as the Atkins diet.

Many people choose the Atkins diet because the types of food on the menu are often enjoyable. When on this type of weight loss plan, individuals should plan a menu of meat, poultry, fish, eggs and vegetables without starch.

A Fat-Free Diet Can be One of the Easiest to Follow 

A fat-free diet menu should consist of fresh vegetables and fruits. The ideal goal would be to consume a total of five servings of fruits and vegetables per each day. The meals should consist of whole grain cereals and breads, low-fat or fat-free yogurts, fish, seafood and low-fat poultry.

Eating several small meals and snacks per day is the best way to follow a low fat diet plan. It’s also suggested that individuals eat slowly and take time to enjoy their meals, as this will help them to feel full and satisfied. For those who don’t crave so many meats in their meals, a fat-free weight loss plan may be one of the easiest diets to follow.

Healthy Weight Loss Ideas That Make Sense

Once dieters choose a weight loss plan that best suits their personal needs, the chances of success are much greater, as they are choosing something that works for them. Everyone should do research and learn what choices he or she has before making a life changing commitment. Losing weight and choosing to engage in a healthier lifestyle is never easy, but with options, success can be reached.

About the Author:
Helen Lyle West is a dietitian living in the Birmingham,UK. She is passionate about food and nutrition, keen to explore how it affects the health of individuals and population groups. Helen has also had a lifelong interest in Holistic, Alternative, and complementary medicine.

Diet and Nutrition weight loss

The Whole World Went Crazy About This Diet! Find Out Why?

The Whole World Went Crazy About This Diet! Find Out Why?

The Whole World Went Crazy About This Diet! Find Out Why?

Imagine losing weight while enjoying foods like steak, butter, cheese and mixed nuts. That’s exactly what the Swedish Diet promises. It might sound too good to be true, but the combination of essential vitamins and amino acids provided by the diet enhances the metabolism while suppressing the appetite. The Swedish Diet lets you eat as much as you want while the pounds melt off. How exactly does that work? Read on.

The Basics
The Swedish Diet focuses on protein and nourishing fats. Permitted foods include meat and fish, full-fat dairy, nuts and seeds, along with most vegetables, especially those that grow above ground. Foods to enjoy occasionally include dark chocolate, fruit, and vegetables such as carrots, beets and celery. Sugar, grains, refined oils and most starches must be avoided. The Swedish Diet also encourages drinking plenty of green tea, a proven weight loss aid.

Protein Power
A high-protein diet is a major part of losing or maintaining weight. Although protein comes at a higher caloric cost than carbohydrates, it replenishes the body’s energy stores. Protein takes more energy than carbohydrates to digest, so the body’s metabolism fires up to handle the extra work. The amino acids in protein promote the building of lean muscle which burns fat even during periods of inactivity. The Swedish Diet lets you burn away those pounds even while you sleep!

RELATED ARTICLE: What a High Protein Diet Can and Can’t Do For You?

Fabulous Fiber
The nuts and vegetables in the Swedish Diet provide a powerful punch of fiber, which is an essential part of any healthy diet. Although fiber is a carbohydrate, the body does not digest it, so it doesn’t lead to weight gain. Fiber fills you up and keeps you feeling more satisfied, and it also encourages healthy digestion. Adult men are advised to consume at least 38 grams of fiber per day, and adult women should aim for at least 25 grams. Don’t forget to balance out your fiber intake with plenty of water and green tea.

Shun That Sugar
The real secret of the Swedish Diet is the lack of sugar. Sugar and carbohydrates are the greatest enemies of a lean, fit body. No matter how much you exercise, you can’t make up for the amount of sugar in the average diet. High amounts of added sugar lurk everywhere, even in foods you might assume are healthy. Pasta sauce? Granola? Frozen yogurt? They’re all potential sugar bombs that threaten to slow your metabolism and pack on the pounds. The Swedish Diet eliminates sugars and carbs, replacing them with fat and protein that will leave you satisfied and help you break the sugar habit.

Readers, what do you think? Are you ready to try the Swedish Diet? Do you think it’s possible to lose weight while eating foods like meat and full-fat dairy? Weigh in below in the comments.

men's health

See How Eating Garlic May Affect Your Sperm Count and Fertility!

See How Eating Garlic May Affect Your Sperm Count and Fertility!

See How Eating Garlic May Affect Your Sperm Count and Fertility!

What garlic is famous for?
Garlic has an impressive list of health benefits, of which these are the most well known.

1. Garlic boosts your immune system: Garlic is chock-full of antioxidants, which are helpful to fight cancer and the common cold.

2. Garlic aids weight control: Garlic can help you control fat and overall weight.

3. Garlic eases skin conditions: From acne to psoriasis, athlete’s foot to cold sores, garlic has been proven to reduce painful and unsightly skin issues.

4. Garlic keeps the bugs away: Mosquitos unlike people – can’t stand garlic! Rub some on and enjoy a skeeter-free evening.

5. Garlic keeps your hair and nails shiny and strong: Just rub a bit of garlic along your hairline and around your cuticles and enjoy the healthy results!

RELATED ARTICLE: 10 Foods that Increase Your Sperm Count

6. Garlic can boost fertility: Garlic can not only keep sperm and eggs healthy, but it is also packed with B6 and other nutrients proven to give fertility a boost.

Why is Garlic So Good for Fertility?
Thousands of years of proof can’t be wrong. Garlic is a known fertility enhancer for both women and men. But what makes garlic so effective where so many other remedies have failed?

1. For starters, garlic (up to 2-4 cloves daily) keeps you healthier (see previous section), which includes your entire reproductive system.

2. Garlic is also a known blood cleanser that aids in circulation, meaning you have the stamina to make a healthy baby.

3. Garlic is full of selenium as well as Vitamin C and B6, which prevents chromosome defects and damage.

How to Prepare Garlic for Boosting Fertility.
There are so many delicious ways to prepare the garlic you need to boost fertility! Here are some tasty ideas to try:

1. Chop up garlic, steep in water, add a bit of honey to taste and drink as a tea.
2. Dice garlic cloves and add to pasta, pizza and greens.
3. Add garlic to any smoothie for an instant boost.
4. Take garlic supplements (you can even get “odorless” garlic).
5. Bake garlic then spread it on crudités and pita chips like butter.
6. Juice garlic cloves with other raw veggies for pure nutrition.

Garlic is one of those “good news” solutions to a very distressing problem. For once, you don’t have to take any painful shots or pills with side effects. Just add more garlic to your diet (and then get started planning the baby room!).

guest blogs Recipes

Panera Broccoli Cheddar Soup

Panera Broccoli Cheddar Soup

Hacked! Panera Broccoli Cheddar Soup for SCD (selective carbohydrate diet), 6-8 servings, 30 minutes

One of the reasons I eat a mix of “Paleo” and SCD diets, is so that I can get the cheddar cheese from SCD and the dark chocolate from Paleo.

An aspect of eating clean and consuming only “whole foods” is that foods laden with chemicals and faux ingredients (is that a nice way to put it?) will make you feel really bad, like terribly bad, the longer you are fresh and clean.

Panera Broccoli Cheddar Soup

So this happened with me and Panera’s broccoli cheddar soup. So I have a “Food Babe” style hack for this delectable indulgence!

Panera Broccoli Cheddar Soup for SCD
16 oz. sharp cheddar cheese
5 bunches of broccoli
1 onion
5 carrots
4 cups of chicken or vegetable broth ( I make my own bone broth and use it)
2 cups of almond milk ( I make my own or buy this one that doesn’t have junk in it)
Salt and red pepper flakes


1) Chop up one large yellow onion. Don’t cry.
2) In a large pot, melt 1 TBSP. butter, on medium-low heat and sauté your onion until translucent
2b) While onion is cooking away, thoroughly chop of your broccoli heads, but save the stalks for juicing, composting, or veggie burger patties!
2c) grate your carrots
3) Add your broth, broccoli, and carrots to your onion pot and bring to a boil a med-high heat, then turn your heat down and allow the soup to simmer for 20-30 minutes
4) Remove soup from heat and either ruse your emulsifier to blend or ladle soup into a blender or food processor. Keep in mind that hot liquid expands, so only fill it half way! BLEND UNTIL SMOOTH.
5) Put your soup back on low heat. Add Almond milk, spices, and slowly add cheddar cheese until it is melted and delicious!

Enjoy your soup, hold the chemicals!

ElisabethAfter being diagnosed with IBD (inflammatory bowel disease) in 2012, Elisabeth found the will to conquer it naturally and nutritionally. She has since found a deeper purpose for her own calling in holistic medicine, healthful nutrition, and simple living, which led to her involvement with essential oils, interests in acupuncture and Chinese medicine, and the pursuit of becoming a nutritionist and Doula. Elisabeth holds a Master of Archaeology Degree from the University College of Dublin and resides in North Carolina with her boyfriend and their two dogs.

Twitter, InstagramWebsite, googledrive

DIY Tips Hacks

23 Kitchen Hacks And Tricks That You Can Teach Your Mom

23 Kitchen Hacks And Tricks That You Can Teach Your Mom

23 Kitchen Hacks And Tricks That You Can Teach Your Mom


These very helpful kitchen tips and tricks will save you time and money while you prepare your favorite dishes for the holidays, I wish I had known them a long time ago!

23 Kitchen Hacks And Tricks That You Can Teach Your Mom

Why not make our life a little easier with the hacks listed below:

1. Clever Bacon Pancakes

hack 23


2. Grill Fish On Lemon Slices To  Prevent Them From Sticking To The Grill

hack 22


3. Ripen Bananas In The Oven

hack 21


4. The Easy Way To Cut Cherry Tomatoes In Half

hack 20


5. Use This Trick To Open Jars Easily

hack 19


6. Freeze Herbs In Olive Oil To Preserve Their Freshness

hack 18


7. Use This Method To Keep Your Cake Fresh

hack 17


8. No Boiling Over When You Use A Wooden Spoon

hack 16


9. To Easily Peel Ginger Use A Spoon

hack 15


10. Shred Chicken In A Few Seconds

hack 14


11. Parchment Paper To The Rescue, No More Sticking Situations

hack 13


12. Keep Your White Wine Chilled With Grapes

hack 12


13. Get The Last Drops Of Juice Out

hack 11


14. Keep Your Lettuce Fresh for an entire week

hack 10


15. Cut Your Pancakes Evenly With A Pizza Cutter

hack 9


16. Turn Any Cup Into A Travel Cup

hack 8


17. Reheat Pasta Evenly

hack 7


18. Peel An Entire Head Of Garlic In Just A Few Shakes

hack 6


19. Leftover Sauce Ice Cubes For A Quick Reheat

hack 5


20. Peel An Orange Like A Professional

hack 4


21. Test Your Eggs Freshness With This Technique

hack 3


22. Easy Peel Pick Up

hack 2


23. Grate Cold Butter

hack 1


5 Wisdoms We Learn From Forgotten Traditional Diets

5 Wisdoms We Learn From Forgotten Traditional Diets

5 Wisdoms We Learn From Forgotten Traditional Diets

Technology has changed our lives for the better in many ways. Things like modern medical care, electricity and indoor plumbing make our lives simpler, cleaner and safer. Unfortunately, technology has also allowed us deviate from our traditional diets to ones that causes disease. Here are five forgotten wisdoms of traditional diets.

5 Wisdoms We Learn From Forgotten Traditional Diets

Eat Whole Grains

The odds are good that your great grandmother didn’t live to a ripe old age fueled by white flour. Refining grain is a relatively new process that is done solely to make foods more shelf-stable in the store, thereby making them more profitable. The end product no longer contains the oil, bran and germ that made the whole grain so nutritious and health-supporting.

Eat Butter

Corporate influence and bad science have convinced us that butter, due to the saturated fat content, is among the worst foods you can eat. You’d be better off eating chemically produced margarine. If these non-foods were truly a better option, generation upon generation of your ancestors wouldn’t have been thriving on the natural goodness of real butter. Research is only now starting to support this idea.

Eat Real Foods

Most people are strapped for time and energy these days, so they turn to pre-packaged processed meals to make things easier. Unfortunately, these products are loaded with chemicals and adulterated ingredients that only resemble food. Real food comes from from whole, recognizable ingredients. Not from a factory.

Eat Fermented Foods

Our widespread and irrational fear of bacteria have lead us away from one of our healthiest dietary traditions: Fermented foods. Real sauerkraut, kimchi, pickles and other traditionally fermented dishes contain beneficial bacteria that support health and prevent disease.

Eat Local

When your grandparents were children, the food on their plates didn’t come from across the country or another continent. They came from the nearby farm. As such, those foods were harvested at their peak, contained more nutrients and were free of preservatives meant to keep them from spoiling on the trip to the table.

DIY Tips

10 Hacks To Reduce Your Kitchen Waste

10 Hacks To Reduce Your Kitchen Waste

10 Hacks To Reduce Your Kitchen Waste

Dumping all the kitchen waste and feeling bad? Wasting of food is a global problem, per statistics Americans waste approximately one hundred pounds of food per household which means that around 30 – 40 % of American food goes to the dump.

10 Hacks To Reduce Your Kitchen Waste

Here we have some easy hacks that can help you reduce your daily kitchen waste!

• Keep greens fresh

Many of us throw out salad greens because they do not remain fresh for long. You can keep greens fresh for longer by storing them in a plastic bag. When you put them in blow into the plastic bag then seal it. The carbon dioxide keeps them fresher.

• Prevent browning of avocados

You can prevent your avocados from turning brown after cutting by storing them with a cut onion. The presence of sulfur in onion keeps the avocado fresh and keeps them from turning brown.

• Use your lemon fully

Most of us squeeze lemon with our hands, leaving a lot of lemon juice still inside the lemon. To get the most efficient use of lemon, use tongs to squeeze it. Using tongs puts more force on the lemon squeezing all the juice out of it. Also put the lemon in the microwave or in hot water for 10 seconds before squeezing to get more juice. You can use your leftover lemon at this point for scrubbing your sink, sprinkle salt on it and scrub away! This works great and smells wonderful too!

• Get more familiar with eggs

If you cannot differentiate between fresh and not so fresh eggs, we have a trick for you. Take a bowl full of water and place your eggs in it, the fresh eggs will sink while older ones float.

• Paper home for onions

To keep onions and garlic from sprouting store them in a paper bag with holes in it. This can be done with any food in the onion family, it keeps them fresh for months.

• Retain the softness of brown sugar

Hardening of brown sugar is the biggest cause of wasting it. The next time your brown sugar gets hard and you think of throwing it out add a few marshmallows or fresh bread to it and seal the container tightly. It will make the hardened sugar supple again and ready for use.

• Fully use your butter

The best way to use your butter fully is to place their empty wrappers in the freezer. You can use the small amount of butter left on them for greasing pans.

• Stop potato sprouting

Potato sprouting is common cause of waste. To prevent potatoes sprouting store them with apples. Apples release ethylene gas which helps preserve potatoes.

• Catalyze pineapple ripening

When you store pineapple cut off the top leaves and store it upside down. This helps it ripen faster by forcing the sugars to flow towards the top.

• Make frozen herbal butter

This is quite good, place herbs into an ice tray then add butter to each one and place in the freezer. Fresh herbs spoil quickly but mix well with butter. Once frozen they are great for cooking.

Bonus tip: If you have vegetables that are going bad quickly place them all together in a freezer bag and save for soup stock at a later date. Leftover baked potatoes, celery, broccoli, and almost anything can be easily thrown into scrambled eggs.

Source: Source Source

DIY Tips

7 At Home Remedies You Should Never Try

7 At Home Remedies You Should Never Try

7 At Home Remedies You Should Never Try

There are several home remedies for a variety of different things. Although some are brilliant, others are a little suspicious.

7 At Home Remedies You Should Never Try

1. Whiskey for a Teething Baby

When babies start teething, inflammation begins to occur beneath the gums. Babies deal with this pain by being cranky and not sleeping. So, parents try the old home remedy of rubbing the baby’s gums with whiskey, because if a baby cannot sleep, might as well get them drunk. Although it is true that the amount of whiskey used cannot intoxicate the child, it is safe to say that enough times may cause them to get a little woozy. The main issue behind this remedy is that whiskey will numb the pain for awhile but does nothing to reduce the inflammation.

2. Butter for a Burn

People have found butter to be a lot more useful than just a topping for their toast. Butter has been used as a tightly wound ring remover, skin treatments and even to train a cat. One of the more dangerous home remedies that involves butter, however, is using it to heal a burn. Butter will soothe the pain of a burn temporarily, but it has no healing qualities. A burn is an open wound, so slathering butter over the top of it can be a huge risk for infection due to the fact that it is unsterilized.

3. Lemon Juice for Teeth Whitening

If someone wants to pucker up, a sweet kiss is a lot more enjoyable than sucking on a lemon. Some have thought that biting into a lemon whitens the teeth. While it is true that teeth may appear to be whiter due to the acidic in citrus, it causes a lot more damage than improvement. Too much citric acid against the teeth causes erosion of the outer enamel, which causes sensitivity and tooth decay. So, teeth may be white for awhile, but it will not be long before it decays into a spotty brown.

4. Matches to Remove Ticks on Animals

People use hot matches up against a tick to get them to let go. The method works, for humans anyway. The problem started when people started using the method on their pets. There is one solid difference between a dog and a human, dogs have fur and fur can light on fire. When people used the match method to conquer a tick while also trying to maneuver through fur, it would leave red welts and burns on the dog.

5. Ear Candling to Remove Earwax

Earwax is gross and it is obvious that women will do anything to rid themselves of gross bodily functions. Ear candling removes the earwax using a candle-shaped cone inside the ear and lighting it on fire. Once the wick burns down, the user removes the cone, along with the earwax inside. Earwax has a purpose, believe it or not. It is a lubricant for the ear that helps make the inside of the ear water-proof and also guards against infection. Ear candling can also damage someone’s hearing. Deaf but beautiful, a worthy sacrifice.

6. Milk and Cabbage Gel for Back Pain

Mixing milk and cabbage sounds more like a German delicacy than a back pain reliever. Seems to be a constant theme in home remedies, the mixture will soothe pain temporarily, but it does nothing to actually reduce or fix the pain. The only thing someone will get in the end is the stench of old cabbage that has seeped into their skin.

7. Headband and Alcohol to Reduce a Headache
This remedy requires the user to soak a bandana in rubbing alcohol and then tying it tightly around their head to reduce a headache. It releases a cooling effect on the forehead that may be soothing but it does not relieve the headache. Rubbing alcohol can actually seep into the skin and cause nausea, while having something tightened around the head can actually make a headache worse.

Home remedies can be a life-saver, but they can also be a waste of time. Make sure they are invented in reality rather than stupidity before trying them out.

weight loss

9 Best Protein Options For Weight Loss

9 Best Protein Options For Weight Loss

9 Best Protein Options For Weight Loss

A well-balanced diet cannot feel yen without the help of protein. Protein is ideal for losing weight as well as maintaining a healthy lifestyle.

9 Best Protein Options For Weight Loss

On Land and in Water:
Two kinds of meat are ideal for a protein-packed diet, chicken and fish. Lean meats are great for boosting protein while still getting those daily meats. Keep in mind that chicken does not mean KFC. Baked chicken and fish are the healthiest choices, stay away from fried foods because even protein cannot fix that.

The Chicken or the Egg?:
Along with the high protein in chicken, their eggs contain a lot of protein as well. Do not pack the eggs with salt and butter, as those are the top two protein killers.

Say Cheese!:
Cheese contains a lot of fat but it is extremely good for protein and should be eaten in moderation. A daily cube of cheese can boost protein and energy levels and it tastes better than tofu so that is a bonus that every dieter loves.

They Must Be Nuts:
Nuts are extremely healthy in moderation and contain plenty of protein. Again, do not make the mistake that salted, roasted and chocolate covered nuts count. Raw almonds, peanuts, cashews and walnuts are all great choices and tasty snacks.

Go for the Yogurt:
Sadly, strawberry and dessert flavored yogurts do not count. Even if they say low fat, yogurt needs to be non-flavored in order to give any real health benefits. It is not very appealing on its own, but some blueberries or strawberries can fix that problem pretty quick.

The Magical Fruit:
Beans are a great protein boost and are low in fat as well. Burritos and tacos may contain beans but do not think for a second that balances out the fat and salt. So, walk away from the Mexican restaurant and look for kidney beans, black beans or black eyed peas to cook at home with vegetables rather than hot sauce.

The Green Stuff:
Like any other diet will say, vegetables are the best for just about anything. Spinach and leafy greens are packed with protein that is needed for a healthy body. Sometimes a juicer with spinach, celery or carrots combined with a sweet fruit, such as apples, can make eating veggies a little more enjoyable.

A Different Kind of Butter:
Do not get too excited, because butter is not the answer for protein, however, there are a couple different kinds of butter to take its place. Peanut butter is high in fat, but it can be healthy in moderation. Almond butter is also a great choice for protein and is healthier than peanut butter.

Non GMO Soy Alternatives:
Non GMO Soy milk and cheese are good alternatives that are filled with protein. Some people even prefer the taste of soy milk to the real thing. Flavors like vanilla and chocolate are offered with soy milk without adding a lot of extra sugar and fat and that is always a bonus.

Believe it or not, protein options are not tofu and broccoli-filled diet plans. They can be tasty meals that are healthy while still being delicious.

weight loss

The 9 Fats You Need to Lose Weight

The 9 Fats You Need to Lose Weight

The 9 Fats You Need to Lose Weight

There is a kind of fat that you want to lose in 10 days (like Kate Hudson’s Andie) and there is the other kind – the good kind – that you want to add to your diet regularly (like the soporific but relevant ending of that movie).


The bad fat or trans-fat makes its way into your body through finger licking French fries and delicious buttery spreads. These fats are so bad for you that even reading about them can clog your arteries. Saturated fats found in palm oil, cheese, butter and meat have a Ross and Rachel kind of relationship with your body – it’s complicated. The good fats are polysaturated fats (omega 3 and omega 6 fatty acids) and monosaturated fats. These are 9 foods that deliver these fats to you –

1. Hard Boiled Egg – Letting that egg boil for a little while longer can actually help you shed those extra pounds quickly. If you can find eggs enriched in Omega-3, it would be even better. Egg that weight loss on!

2. Healthy Trail Mix – Snack on your weight-loss inducing trail mix containing apricots, cranberries, walnuts and raisins. Walnuts are the most important part of this delicious mix as they have omega 6 and omega 3 fatty acids in the perfect ratio. Munch on these for less-prominent love handles.

3. Flaxseed Salad Topping – Who doesn’t like a salad with a crunch? Sprinkling about 2 tbsp. of flaxseeds on top of your fresh salad can give you a boost of omega-3 fatty acids and speed up your weight loss regime. So, ‘flax’ the muscles in your body with this healthy addition.

4. Green Smoothie – This weight loss smoothie has spinach (1/2 cup), raw cacao powder (1 tbsp.), coconut oil (1 tbsp.) and fresh almond milk (2 cups). The omega 3 fatty acids of spinach will send your metabolism skyrocketing.

5. Yogurt plus Macadamia Nuts – Macadamia nuts contain 83% of the essential weight loss fats your body needs to struggle through your strict regime. So, just add these nuts to your yoghurt when you head back from work and have a hot-dog craving.

The 9 Fats You Need to Lose Weight

6. Mini Bruschetta – Olives are heavenly to eat and heavenly for weight loss as well. And bruschetta has both olive and olive oil. Make a mini one and also add some fresh tomatoes to have a delicious and scrumptious snack. Ah, can’t you just feel it crunching in your mouth?

7. Salmon Roll – Make a quick standard salmon roll with healthy ingredients (think whole wheat) and watch those omega 3 fatty acids perform their magic.

8. Almond Snack – Getting late for work and don’t have time for breakfast. Don’t forget to grab a handful of almonds on your way out. Vitamin E and healthy fats are good for you but alpha-linoleic acid is an actual fat-burning wizard.

9. Guacamole – Avocado is the haven of good fats and when you think avocado, you think guacamole. Get some pita in whole wheat and there is your weight loss brunch.

So, remember – not all fat is bad, some is better than anything else.

Health and Food Health Benefits of Foods Recipes

Benefits of Ghee

Benefits of Ghee

What is Ghee? Health Benefits of Ghee

Ghee is a purified form of butter which is high in nutritional value. It has been an integral part of Ayurveda and Indian cooking traditions. It is similar to butter and margarine however the nutritional values differ significantly. Per a 300 year-old Ayurvedic text, Charaka Samhita, ghee is the best oil for us to eat. Its a healthy alternative to butter and if enjoyed in moderation it has many health benefits.

Let’s have a closer look at its nutritional value:

One tablespoon of ghee contains 112 calories and 33 mg of cholesterol. Fat accounts for 12.7 grams, 8 of which are saturated. Ghee is a rich source of numerous essential fatty acids including omega-3 and 6. These essential oils are important as they are anti-inflammatories. They also help regulate DNA production and help cells in our body communicate. One tablespoon ghee contains 0.4 grams of protein including 17 amino acids which are vital for overall health. Ghee is made of many components including 3% share of linoleic acid which is an antioxidant and boosts immunity, its a rich source of vitamin A, one tablespoon contains 25 mcg of beta carotene and 105 mcg of retinol. Other important nutrients in ghee are 0.36 mg vitamin E, 1.1 mcg vitamin K and minute values of pantothenic acid and riboflavin. Ghee also contains important minerals like calcium and potassium.

A recent study conducted on ghee advised that if <=10% of your total caloric intake is from ghee it can improve heart health and reduce the risk of cardiovascular disease. Ghee, when combined with other fats coming from plants and plant oils, becomes even more effective. The recommended amount is 2 tablespoons per day for an 1800 calorie diet. Overconsumption of ghee can harm our bodies. If we compare ghee with butter, the difference lies in their smoking points. The smoking point of butter is between 325-375 degree F while ghee’s smoking point is between 400-500 degrees F. Foods with a high smoking point are better for cooking at high heat because that is the temperature when heat starts damaging nutrition in food.

benefits of ghee

Health benefits of ghee:

Ghee has numerous health benefits including providing nourishment to hair, skin, and cell membranes. It contains high saturated fat levels which protect our vital organs, maintain healthy body temperature, give us energy, and improve brain function. Ghee contains no hydrogenated oils which makes it healthy for cooking. Its available from the local supermarket, however we recommend making your own. Here is a simple recipe for making ghee at home.

What is Ghee Facts About India's Clarified Butter

How to make homemade ghee:

For making ghee you’ll need one pound of butter. Place the butter in a pan and heat at high temperature. Once butter starts boiling, in 2-3 minutes, reduce heat. A layer of foam will rise and disappear shortly. Keep heating at medium temperature and when a second layer of foam rises your ghee is ready and be gold-colored. This will take 7-8 minutes. Pour into a heatproof container passing it through cheesecloth. The container should be airtight and free from moisture. It’s not necessary to keep the container in the fridge and it remains good for one month.

how to make ghee

[Last Updated on June 30th 2014]


The Perfect Baked Potato Recipe

The Perfect Baked Potato Recipe

The Perfect Baked Potato Recipe

There is nothing-simpler thing than baking a potato, I mean, you just throw it in the oven and bake it. But if you want the perfect baked potato it will take a little bit more effort. First of all slice the potato almost all the way through and tuck butter between slices and bake until tender.

baked potato

After it is tender drizzle it with sour cream and pour over it delicious melting cheese, you can make a perfect combination of cheddar and mozzarella, for the perfect taste. Then, bake again until melted and gooey and take out of the oven. Add any topping you like, my personal favorites are chopped scallion and/or crumbled bacon. You can also try chili, salsa, peppers, broccoli, any leftover vegetables, leftover warmed soup; the possibilities are only limited by your imagination!

Talking about butter, it’s the highest source of CLA or Conjugated Linoleic Acid, a short chain fatty acid that inhibits cancer of skin, colon, breast, and lungs. It also contains butyric acid, which has been shown to inhibit growth of mammary tumors. Interestingly, butter does NOT make you fat. Butter is a rich source of short and medium chain fatty acids, which are not deposited to any extent in adipose tissue.

[Last Updated on June 4th 2014]

Health and Food Recipes

How To Make Popcorn Healthy

How To Make Popcorn Healthy

Popcorns are low in calories and full of polyphenols, a form of antioxidants that are fighting many types of diseases. Here is the catch! The ingredients you add to popcorn determines if the popcorn you made is a healthy choice or it rather harms your body. Too much salt or sugar, butter or margarine are all bad choices. Check out this video to learn more about how to make a healthy popcorn.