What Is The Pegan Diet

The pegan “diet” is a style of eating inspired by two of the most popular diet trends — paleo and vegan. The pegan “diet” promotes optimal health by reducing inflammation and balancing blood sugar. However, some components of this diet remain controversial.

 

Pegan DietWhat Is The Pegan “Diet”

The pegan “diet” combines key principles from paleo and vegan “diets” based on the notion that nutrient-dense, whole foods can reduce inflammation, balance blood sugar, and support optimal health. If your first thought is that going paleo and vegan simultaneously sounds nearly impossible, you’re not alone.

Despite its name, the pegan “diet” is unique and has its own set of guidelines. In fact, it’s less restrictive than either a paleo or vegan “diet” by itself.

Major emphasis is placed on vegetables and fruit, but intake of small to moderate amounts of meat, certain fish, nuts, seeds, and some legumes is also allowed.

Heavily processed sugars, oils, and grains are discouraged — but still acceptable in very small amounts.

The pegan “diet”is not designed as a typical, short-term diet. Instead, it aims to be more sustainable so that you can follow it indefinitely.

The pegan “diet”, while based on principles from both paleo and vegan “diets”, follows its own rubric and is designed to be sustainable over the long term

Foods to Eat

The pegan “diet” focuses strongly on whole foods or foods that have undergone little to no processing before they make it to your plate.

Eat Lots of Plants

The primary food group for the pegan “diet”is vegetables and fruit — these should comprise 75% of your total intake.

Low-glycemic fruits and vegetables, such as berries and non-starchy vegetables, should be emphasized in order to minimize your blood sugar response. Small amounts of starchy vegetables and sugary fruits may be allowed for those who have already achieved healthy blood sugar control prior to starting the diet.

Choose Responsibly Sourced Protein

Although the pegan “diet” primarily emphasizes plant foods, adequate protein intake from animal sources is still encouraged.

Bear in mind that because 75% of the diet is made up of vegetables and fruit, less than 25% remains for animal-based proteins. As such, you’ll have a much lower meat intake than you would on a typical paleo “diet” — but still more than on any vegan diet.

The pegan “diet” discourages eating conventionally farmed meats or eggs. Instead, it places emphasis on grass-fed, pasture-raised sources of beef, pork, poultry, and whole eggs. It also encourages intake of fish — specifically those that tend to have low mercury content like sardines and wild salmon.

Stick to Minimally Processed Fats

On this “diet”, you should eat healthy fats from specific sources, such as:

  • Nuts: Except peanuts
  • Seeds: Except processed seed oils
  • Avocado and olives: Cold-pressed olive and avocado oil may also be used
  • Coconut: Unrefined coconut oil is permitted
  • Omega-3s: Especially those from low-mercury fish or algae

Grass-fed, pasture-raised meats and whole eggs also contribute to the fat content of the pegan “diet”.

Some Whole Grains and Legumes May Be Consumed

Although most grains and legumes are discouraged on the pegan “diet” due to their potential to influence blood sugar, some gluten-free whole grains and legumes are permitted in limited quantities.

Grain intake should not exceed more than a 1/2 cup (125 grams) per meal, while legume intake should not exceed 1 cup (75 grams) per day.

Here are some grains and legumes that you may eat:

  • Grains: Black rice, quinoa, amaranth, millet, teff, oats
  • Legumes: Lentils, chickpeas, black beans, pinto beans

However, you should further restrict these foods if you have diabetes or another condition that contributes to poor blood sugar content.

Foods to Avoid

The pegan “diet” is more flexible than a paleo or vegan “diet”because it allows occasional intake of almost any food.

That said, several foods and food groups are strongly discouraged. Some of these foods are known to be unhealthy, while others may be considered very healthy — depending on whom you ask.

These foods are typically avoided on the pegan “diet”:

  • Dairy: Cow’s milk, yogurt, and cheese are strongly discouraged. However, foods made from sheep or goat milk are permitted in limited quantities. Sometimes grass-fed butter is allowed, too.
  • Gluten: All gluten-containing grains are strongly discouraged.
  • Gluten-free grains: Even grains that don’t contain gluten are discouraged. Small amounts of gluten-free whole grains may be permitted occasionally.
  • Legumes: Most legumes are discouraged due to their potential to increase blood sugar. Low-starch legumes, such as lentils, may be permitted.
  • Sugar: Any form of added sugar, refined or not, is usually avoided. It may be used occasionally — but very sparingly.
  • Refined oils: Refined or highly processed oils, such as canola, soybean, sunflower, and corn oil, are almost always avoided.
  • Food additives: Artificial colorings, flavorings, preservatives, and other additives are avoided.

Most of these foods are forbidden due to their perceived impact on blood sugar and/or inflammation in your body.

The pegan “diet” discourages several foods and food groups. However, it is somewhat flexible. Limited amounts of banned foods may be allowed occasionally.

Potential Benefits

The pegan “diet” may contribute to your health in a number of ways. The strong emphasis on fruit and vegetable intake is perhaps its best trait.

Fruits and vegetables are some of the most nutritionally diverse foods. They’re full of fiber, vitamins, minerals, and plant compounds are known to prevent disease and reduce both oxidative stress and inflammation (123).

The pegan “diet”also emphasizes healthy, unsaturated fats from fish, nuts, seeds, and other plants that may have a positive impact on heart health (45).

Furthermore, “diets” that rely on whole foods and contain few ultra-processed foods are associated with an improvement in overall “diet” quality (67).

Because the pegan “diet”emphasizes nutrient-rich fruits, vegetables, and healthy fats, it may help prevent disease, promote heart health, and reduce inflammation.

Potential Downsides

Despite its positive attributes, the pegan “diet”also has some downsides that are worth considering.

Unnecessary Restrictions

Although the pegan “diet”allows for more flexibility than a vegan or paleo “diet”alone, many of the proposed restrictions unnecessarily limit very healthy foods, such as legumes, whole grains, and dairy.

Proponents of the pegan “diet” often cite increased inflammation and elevated blood sugar as the primary reasons for the removal of these foods.

Of course, some people do have allergies to gluten and dairy that can promote inflammation. Similarly, certain people struggle to control blood sugar when consuming high-starch foods like grains or legumes (89).

In these cases, reducing or eliminating these foods may be appropriate.

However, unless you have specific allergies or intolerances, it’s unnecessary to avoid them (81011).

Furthermore, arbitrary elimination of large groups of foods can lead to nutrient deficiencies if those nutrients aren’t carefully replaced. Thus, you may need a basic understanding of nutrition to implement the pegan “diet”safely (1213).

Lack of Accessibility

Although a “diet”full of organic fruits, vegetables, and grass-fed, pasture-raised meats may seem great in theory, it may be inaccessible for many people.

For the “diet” to be successful, you need significant time to devote to meal prep, some experience with cooking and meal planning, and access to a variety of foods that may be quite expensive.

Additionally, due to the restrictions on common processed foods, such as cooking oils, dining out may be difficult. This could potentially lead to increased social isolation or stress.

The pegan “diet” unnecessarily restricts several healthy food groups. It may also be expensive and time-consuming.

Sample Menu

The pegan “diet” emphasizes vegetables but also includes sustainably raised meats, fish, nuts, and seeds. Some legumes and gluten-free grains may be used sparingly.

Here is a sample menu for one week on the diet:

Monday

  • Breakfast: Vegetable omelet with a simple green salad dressed in olive oil
  • Lunch: Kale salad with chickpeas, strawberries, and avocado
  • Dinner: Wild salmon patties with roasted carrots, steamed broccoli, and lemon vinaigrette

Tuesday

  • Breakfast: Sweet potato “toast” topped with sliced avocado, pumpkin seeds, and lemon vinaigrette
  • Lunch: Bento box with boiled eggs, sliced turkey, raw veggie sticks, fermented pickles, and blackberries
  • Dinner: Veggie stir-fry with cashews, onions, bell pepper, tomato, and black beans

Wednesday

  • Breakfast: Green smoothie with apple, kale, almond butter, and hemp seeds
  • Lunch: Leftover veggie stir-fry
  • Dinner: Grilled shrimp and veggie kabobs with black rice pilaf

Thursday

  • Breakfast: Coconut and chia seed pudding with walnuts and fresh blueberries
  • Lunch: Mixed green salad with avocado, cucumber, grilled chicken, and cider vinaigrette
  • Dinner: Roasted beet salad with pumpkin seeds, Brussels sprouts, and sliced almonds

Friday

  • Breakfast: Fried eggs, kimchi, and braised greens
  • Lunch: Lentil and vegetable stew with a side of sliced cantaloupe
  • Dinner: Salad with radishes, jicama, guacamole, and grass-fed beef strips

Saturday

  • Breakfast: Overnight oats with cashew milk, chia seeds, walnuts, and berries
  • Lunch: Leftover lentil-veggie stew
  • Dinner: Roast pork loin with steamed veggies, greens, and quinoa

Sunday

  • Breakfast: Veggie omelet with a simple green salad
  • Lunch: Thai-style salad rolls with cashew cream sauce and orange slices

Dinner: Leftover pork loin and veggies.

 

The pegan “diet” emphasizes a vegetable-heavy “diet” that also includes protein, healthy fats, and some fruit. Grains and legumes are included, but less frequently.

Thoughts

The pegan “diet” is based on paleo and vegan principles — though it encourages some meat consumption. It emphasizes whole foods, especially vegetables, while largely prohibiting gluten, dairy, most grains, and legumes. It’s rich in many nutrients that can promote optimal health but may be too restrictive for many people. You can give this diet a try to see how your body responds. If you’re already paleo or vegan and are interested in modifying your diet, the pegan “diet” may be easier to adjust to.

 Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out. You can ALWAYS find my email in the “Thank You” section and you can also ALWAYS find all of my social media links in the “Where You Can Follow Me” section.If you or someone you may know is looking for one on one coaching or just looking for advice on how to jump-start a healthy lifestyle or how to stay on track during the holidays you can find all of my links which are ALWAYS provided in the “Thank You” section and in the “Where You Can Follow Me” section.


Thank You

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

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Paleo “Superfoods”

In today’s post, I talk about some “superfoods” that you might think is but really aren’t.

I like the idea behind the paleo “diet”. It seems sensible to try to emulate the “diet” our ancestors ate while we were evolving.

However… even though I like the idea, I don’t like the way the “diet” is prescribed in many cases. It seems to have gone beyond just science and started becoming more about ideology. There are many modern foods that are healthy but actively discouraged on the paleo “diet”. I think this is a huge mistake.

Nutrition should be about science and doing what works best for the individual, NOT ideology. Humans evolved eating a variety of foods and our genes have changed (not much, but some) since the paleolithic period. I think the idea of a paleotemplate is more reasonable.

That is, eat the foods humans evolved eating, then add the modern foods that you like, tolerate and science has shown to be healthy.

Here are 4 foods that technically aren’t paleo, but are still super healthy.

1. Full-Fat Dairy Products From Grass-Fed Cows

One of the pillars of a strict paleo diet is the elimination of all dairy products.

I think this is a mistake… because plenty of people can tolerate dairy just fine.

Although a large part of the world is lactose intolerant, many populations have acquired an enzyme to break down and make full use of lactose, the main carbohydrate found in milk (Milk).

Full-fat dairy products are particularly healthy, as long as they come from grass-fed cows. This includes foods like butter, cheese, and full-fat yogurt.

Full-fat dairy contains bioactive fatty acids like butyrate, which is potently anti-inflammatory (234).

Best of all, full-fat dairy products are loaded with Vitamin K2, a powerful but often ignored nutrient that regulates calcium metabolism in the body.

Most importantly, Vitamin K2 helps to keep calcium inside our bones and outside of our arteries (56).

Studies have shown that Vitamin K2 is highly protective against fractures (lowering the risk by 60-81%) and cardiovascular disease (78). The Rotterdam study showed that people who had the highest K2 intake had a 57% lower risk of heart disease and a 26% lower risk of death from all causes, over a 7-10 year period (9).

In countries where cows are largely grass-fed, consuming full-fat dairy products is linked to major reductions in the risk of heart disease (101112). One study from Australia showed that those who ate the most full-fat dairy had a 69% lower risk of dying from heart disease than those who ate the least (13).

A lot of people are concerned that because full-fat dairy is high in fat and calories, that it can cause weight gain. However… the evidence disagrees. In fact, eating dairy fat is linked to a reduced risk of obesity in numerous studies (14).

That being said, there are some people who can’t tolerate dairy. If you get some sort of negative reaction from eating dairy products, then by all means avoid them. But for people who do tolerate and enjoy them, then there is absolutely no scientifically valid reason to avoid quality dairy products from grass-fed cows.

Unprocessed, full-fat dairy products from grass-fed cows are incredibly healthy. They are high in important vitamins like Vitamin K2, as well as beneficial fatty acids like butyrate.

Dark Chocolate

Dark chocolate is one of those rare indulgent foods that happen to be incredibly healthy and nutritious. Derived from cocoa beans, it is one of the best sources of antioxidants in the world. One study showed that cocoa was even higher in antioxidants than blueberries and acai berries (15). Dark chocolate is very high in fiber and minerals like magnesium, iron, copper, manganese and various others (16).

One problem with chocolate, in general, is that it often contains some sugar. However, if you choose dark chocolate with 70-85% (or higher) cocoa content, then the sugar amount will be minimal and the benefits will far outweigh the negatives.

There have actually been numerous studies on the health benefits of dark chocolate and cocoa, especially for heart and brain function (1718).

Dark chocolate and cocoa can lower blood pressure, raise HDL cholesterol and protect LDL particles from oxidative damage (19202122).

There are also studies showing that dark chocolate can reduce insulin resistance, a major risk factor for metabolic syndrome, type 2 diabetes and heart disease (2324).

In some studies, people who eat the most cocoa and dark chocolate have a 50-57% lower risk of heart disease, which is an insanely high number (2526).

Of course, these types of studies are observational in nature and can not prove that the chocolate caused a reduction in risk.

But given the confirmed effects on important risk factors like blood pressure, insulin resistance and LDL oxidation, I find it plausible that dark chocolate and cocoa could, in fact, reduce heart disease risk (27).

That being said, the benefits of dark chocolate don’t end with the heart. There are also studies showing that it can cause major improvements in brain function (at least in the elderly) and give the skin natural protection against sunburn (2829).

Dark chocolate wasn’t available in the paleolithic period, but it’s still one of the healthiest foods you can eat. Just make sure to choose quality, organic dark chocolate with a high cocoa content… and don’t eat a lot of it, think of it more as a supplement.

One or two squares per day or a few times per week should be enough.

Dark chocolate is a “modern” food, but numerous studies show that it has powerful health benefits, especially for heart health.

White Potatoes

The original paleo diet book took a hard stance against potatoes.

I don’t think this makes a lot of sense… because potatoes are a root vegetable that was available in the paleolithic period.

Some other versions of paleo, like the Perfect Health Diet, actively encourage foods like potatoes, which they refer to as “safe” starches.

Potatoes are actually incredibly nutritious. A single potato contains lots of Vitamin C, potassium, magnesium, manganese, iron and various other nutrients (30).

Really… potatoes contain almost every nutrient we need in some amount, including a decent amount of protein with all the essential amino acids. There have even been accounts of people living on nothing but potatoes for long periods of time, without any apparent negative effects on health.

Another important feature of potatoes is that they may just be the most fulfilling food in existence. In fact, they score higher on a scale called the satiety index than any other food tested (31). What this means is that by eating potatoes, you will feel naturally full and end up eating less of other foods instead.

If you want to make your potatoes even healthier, you can allow them to cool after cooking them. This greatly increases the resistant starch content, which is an indigestible type of starch that functions like soluble fiber (3233).

The only problem with potatoes is the high carb content, so people who are on a very low-carb diet may want to avoid them.

But for people who are active and metabolically healthy, potatoes are pretty close to being nature’s perfect food. It makes absolutely no sense why they shouldn’t be allowed on a paleo diet. They’re as “real” as a food can get.

White potatoes were discouraged in the original version of the paleo diet. However, they are incredibly healthy, highly nutritious and among the most fulfilling foods in existence.

Coffee

Despite having been demonized in the past, studies have now shown that coffee is actually very healthy.

It is loaded with antioxidants… people who eat a Western diet actually get more antioxidants from coffee than fruits and vegetables, combined (343536).Studies have consistently linked coffee consumption to a lower risk of many diseases, especially type 2 diabetes, Parkinson’s, Alzheimer’s and liver diseases (37383940).

Not only that, but numerous studies suggest that people who drink coffee live longer than people who don’t (4142).

Coffee is actively discouraged in the original paleo diet book, although others like The Primal Blueprint (my favorite version) to allow for coffee. Although some people are overly sensitive to caffeine, most people can tolerate coffee just fine.

As long as you don’t drink too much and don’t drink it late in the day (which can have negative effects on sleep), then there is absolutely NO reason to avoid coffee if you enjoy it.

Coffee was probably not consumed in the paleolithic period (neither was tea, for that matter), but it’s still very healthy and incredibly enjoyable.

Just make sure to choose quality coffee and don’t put sugar in it.

Some Thoughts

The truth is, we don’t even know exactly what our paleolithic ancestors ate and there is also no “one” type of paleo diet.

What people ate varied greatly between regions, depending on the food that was available at the time. Some ate a high-carb diet high in plants, others a low-carb diet high in animal foods.

The one thing I do know for certain is that paleolithic humans didn’t eat anything made in a factory. This includes refined sugar, refined grains, trans fats, veggie oils and any sort of processed food that is impossible to make naturally.

Humans evolved eating real food… plain and simple. That’s what we should be focusing on. It is a good idea to consider the foods humans evolved eating because it is likely that these foods will be both safe and healthy for our bodies. But there are plenty of “modern” foods that are healthy too. Just because it’s new, doesn’t mean it’s bad.

Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out. You can ALWAYS find my email in the “Thank You” section and you can also ALWAYS find all of my social media links in the “Where You Can Follow Me” section.If you or someone you may know is looking for one on one coaching or just looking for advice on how to jump-start a healthy lifestyle or how to stay on track during the holidays you can find all of my links which are ALWAYS provided in the “Thank You” section and in the “Where You Can Follow Me” section.


Thank You

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………………………………………………….

➡️Where you can follow me⬅️

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Paleo Desserts Worth Making

The Paleo “diet” has become more and more popular over the years, mimicking our ancient ancestors’ most basic “diet” of vegetables, meats, fruits, and nuts. The Paleo approach is to stay low in the mainstream processed foods that have filled our grocery store shelves and stick to natural food that’s free of additives. The hardest time to avoid these? Dessert! With these Paleo desserts, you get to avoid the added sugars, get full faster, and typically take in fewer carbohydrates.

A little Fact: The Paleo “diet” cuts out all grains, legumes, dairy and added sugar with the intent to get your body feeling good and your gut healthy. While a dessert that’s Paleo doesn’t justify indulging in a sweet treat every day, it does cut out any processed refined ingredients that are killing your waistline. Using natural ingredients like coconut sugar, coconut oil, and maple syrup (instead of white sugar) can have a major impact on your blood sugar spikes and reduce those continuous cravings that come along with them. Instead of going for those mysterious desserts, go back to a human “diet and get your nutrition on with real food!

I’ve put together a list of Paleo desserts that are simple and easy to make that won’t have you worrying about your beach body or any health and nutrition path that you are on and you’ll stay in track during the holidays.


FUDGY BROWNIES

Serves: 9
Nutrition: 275 calories, 18 g fat, 14 saturated fat, 153 mg sodium, 30 g carbs, 4 g fiber, 24 g sugars, 4 g protein

What better way to satisfy that sweet tooth than with a super fudgy brownie that doesn’t have any of those artificial ingredients you might see in a store bought version? Dark chocolate can even help you lose weight, reduce inflammation, and decrease body fat.

Get the recipe from Jays Baking Me Crazy.

HOMEMADE TWIX BARS

Serves: 16
Nutrition: 214 calories, 18 g fat, 12 g saturated fat, 256 mg sodium, 14 g carbs, 3 g fiber, 10 g sugars, 2 g protein

Skip the temptation of the candy aisle and go for a Twix remix with these homemade healthified candy bars. Instead of using any refined sugars, this recipe sticks strictly to maple syrup, a natural sweetener with anti-inflammatory and anti-bacterial properties.

Get the recipe from Bakerita.

COOKIE DOUGH FUDGE

Serves: 15
Nutrition: 247 calories, 18 g fat, 5 g saturated fat, 84 mg sodium, 20 g carbs, 2 g fiber, 14 g sugars, 3 g protein

If you’re one to dive into a container of cookie dough that never makes it to the oven, this recipe is for you! Cookie dough and fudge come together to make this guilt-free, undeniable dessert. You can forget all those processed ingredients from the store-bought brands because these are made with a base of heart-healthy cashews!

Get the recipe from Bravo for Paleo.

CHERRY GARCIA MILKSHAKE

Serves: 1
Nutrition: 320 calories, 13 g fat, 7 g saturated fat, 204 mg sodium, 49 g carbs, 6 g fiber, 30 g sugars, 5 g protein (including toppings)

Slurp down this non-dairy milkshake that’s loaded with omega-3s from chia seeds and cherries, one of summer’s healthiest foods! Cherries are filled with cancer-fighting flavonoids, as well as fiber that can help digestion and keep you full.

Get the recipe from Fit Foodie Finds.

MAPLE CINNAMON MERINGUES

Serves: 12
Nutrition: 110 calories, 2 g fat, 0 g saturated fat, 107 mg sodium, 19 g carbs, 1 g fiber, 16 g sugars, 5 g protein

This basic recipe is far from basic in flavor! Primarily made of egg whites, this is low in calorie and high in protein. The maple, cinnamon, and almond combine it to make a meringue you won’t want to miss!

Get the recipe from Gourmet in the Kitchen.

THE ULTIMATE UNBAKED BROWNIES

Serves: 16
Nutrition: 205 calories, 10 g fat, 2 g saturated fat, 39 mg sodium, 29 g carbs, 4 g fiber, 23 g sugars, 3 g protein

No baking required for this amazingly gooey brownie that skips all the unnecessary stuff! This raw treat takes only five minutes to make and can definitely get you over those chocolate cravings without having to feel bad about it.

Get the recipe from Chocolate Covered Katie.

APPLE FRITTERS

Serves: 7
Nutrition: 198 calories, 18 g fat, 12 g saturated fat, 106 mg sodium, 10 g carbs, 2 g fiber, 6 g sugars, 3 g protein (calculated with coconut sugar and ½ cup of apple)

Skip the desserts behind the counter and make your own version at home with these apple fritters. This recipe calls for apple, but you can use pretty much any fruit to fill these fritters.

Get the recipe from Forest and Fauna.

CHOCOLATE CHUNK COOKIES

Serves: 12
Nutrition: 179 calories, 13.9 g fat, n/a saturated fat, n/a sodium, 13.7 g carbs, 2.6 g fiber, 7.7 g sugars, 3.3 g protein

You had us at “chocolate chunk.” Pair these healthified cookies with a glass of almond milk for a night cap that you won’t be regretting the next morning!

Get the recipe from Ambitious Kitchen.

PECAN PIE BARS

Serves: 14
Nutrition: 187 calories, 14 g fat, 7 g saturated fat, 64 mg sodium, 17 g carbs, 3 g fiber, 13 g sugars, 2 g protein

This is the perfect post-dinner treat to satisfy all those cravings without having to feel any late night guilt. Make a whole batch of them and keep them in the fridge for when you get the hankering, it’s an easy way to avoid the artificial additives and keep your belly in check.

Get the recipe from Food Faith Fitness.

CINNAMON SUGAR PUMPKIN DONUT HOLES

These donut holes do not add to your waistline, so they’re are a definite win in our books! Make sure you stick to the coconut sugar in this recipe to keep it completely Paleo-friendly. Coconut sugar is derived naturally from the sap of a coconut palm tree. Unlike a white table sugar that has a glycemic index of 65, coconut sugar has a much lower glycemic index of 35.

Serves: 15
Nutrition: 180 calories, 11 g fat, 7 g saturated fat, 172 mg sodium, 18 g carbs, 2 g fiber, 13 g sugars. 4 g protein (calculated with coconut oil and coconut sugar)

Get the recipe from Texanerin.

PEANUT-FREE PB CUPS

Serves: 8
Nutrition: 276 calories, 18 g fat, 9 g saturated fat, 0 mg sodium, 33 g carbs, 4 g fiber, 26 g sugars, 4 g protein

It only takes two ingredients to make these famous candy copycats, almond butter and chocolate. This duo is one heavenly combo you just can’t pass up. Use a dark chocolate that only has a few ingredients, or make sure you stick to one that is 70% cacao or more!

Get the recipe from Healing and Eating.

NO BAKE KEY LIME CHEESECAKE

Serves: 10
Nutrition: 340 calories, 20 g fat, 9 g saturated fat, 71 mg sodium, 40 g carbs, 3 g fiber, 28 g sugars, 5 g protein

Give your Paleo desserts lineup a refreshing and tangy touch! Instead of using dairy, it’s made with a base of cashews and coconut milk with an almond-date crust. The calories may seem a little high, but it’s strictly from natural fats that actually help you lose weight rather than put it on!

Get the recipe from Paleo Grubs.

HONEY VANILLA BIRTHDAY CAKE

Serves: 10
Nutrition: 193 calories, 16 g fat, 6 g saturated fat, 156 mg sodium, 9 g carbs, 3 g fiber, 4 g sugars, 6 g protein

Forget those boxed vanilla cakes and go for one that is free of gluten, dairy, and refined sugars! Honey and vanilla are a combo you can’t compete with, perfect for any birthday, anniversary or just an after dinner treat.

Get the recipe from Honestly Nourished.

CHOCOLATE BLUEBERRY PIE

Serves: 12
Nutrition: 333 calories, 27 g fat, 12 g saturated fat, 332 mg sodium, 21 g carbs, 4 g fiber, 2 g sugars, 6 g protein

Blueberry pie is a sneaky culprit that sounds healthful but is often filled with way too much white sugar and not enough nutrients. Instead, skip the blood spike and indulge in this rich and tart treat that’ll whittle your waistline!

Get the recipe from Wicked Spatula.

Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out and I will be more than happy to answer any questions, comments or concerns you may have. You can ALWAYS find my email in the “Thank You” section and you can ALWAYS find my social media links in the “Where You Can Follow Me” section.

If you or someone you may know is looking for one on one coaching you can contact me my from all of my links the I left below.


Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………………………………………………….

➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Poshmark: AmandaLei

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

Microwaveable Thanksgiving Sides

If you’re new to my blog hello how are you and welcome back if you’ve been with me for a while. I’ve done a series called the best and worst of something or sometimes I use the word horrible. When I do those type of posts I always link them at the end of those type posts. I realize not everyone may read that far down. So what I am going to do Is I will be posting just the bad and worst of something so that way If you are curious about something you can use that posts as a reference and as I continue the series I will continue to add the new best and worst of posts to that specific post I will keep you all updated as I update It I hope all of this makes sense?


The typical American spends nearly quadruple more time sweating in the kitchen on Thanksgiving compared to a typical weekend day, according to the USDA. Whether it’s Thanksgiving, Hanukkah, or Christmas, I get it: the roasted centerpiece takes long enough. So save time ( I know that you know that I know that you do)—and oven space—by hitting the “easy button” with these showy side dishes that can be cooked completely in your microwave.

I will cover everything from soups and salads to bread and dips, these microwave recipes will make your holidays far less stressful.


Paleo Pumpkin English Muffins

Paleo pumpkin muffinsSteering clear of wheat or maybe you or someone you know Is gluten-free? Bake a batch of these quick pumpkin English muffins. Made with coconut flour and cashew flour instead of all-purpose wheat flour, these muffins are gluten-free and Paleo-friendly. And the pumpkin puree and pie spice make them tender and tasty, too. Running to the Kitchen’s base recipe is for one, so simply multiply by the number of people sharing your table and cook each in a separate ramekin.

Get the recipe from Running to the Kitchen.


Microwave Cheddar and Herb Biscuit in a Mug

Microwave cheddar muffin

If you have 60 seconds, then you have all the time you need to “bake” Bigger Bolder Baking’s savory muffins in your microwave. A pat of butter and a couple spoonfuls of cheddar cheese lend a crumbly, rich texture worthy of your holiday menu. Present them in an eclectic array of microwave-safe mugs to fit the party vibe.

Get the recipe from Bigger Bolder Baking.


Low-Carb Keto Cauliflower Mashed Potatoes

Mashed cauliflowerCourtesy of Wholesome Yum

Instead of serving your go-to mashed potatoes, why not swap the carby side for mashed cauliflower? Wholesome Yum recommends using the veggie’s florets, microwaving them until fully cooked, and squeezing out all of the water after microwaving. These three secrets to success will leave you with a creamy, keto-friendly spud swap that’s perfect for pairing with any entrée.

Get the recipe from Wholesome Yum


2-Ingredient Queso Dip

Queso dipCourtesy of Gimme Some Oven

Cheese, please! Gimme Some Oven’s queso is ideal for casual holiday parties. Cream cheese and salsa verde make snack magic once warmed together in the microwave. Serve this dunkable side dish with a platter of crudites and multicolored whole grain tortilla chips.

Get the recipe from Gimme Some Oven


Grape and Bacon Goat Cheese Pops

Grape bacon cheese popsCourtesy of That’s So Michelle

Savory, sweet, salty, and tart all at once, a platter of these bite-sized snacks will disappear quicker than the last glass of eggnog. The only cooking required is crisping up the bacon in the microwave for the crumbly coating that surrounds the goat cheese-wrapped grapes. We’re not forgetting about the entrée!

Get the recipe from That’s So Michelle.


Healthy Russian Olivier Salad

Russian saladCourtesy of Wholesome Yum

Wholesome Yum’s twist in the classic Russian Olivier salad is a mainstay at holiday gatherings. And after skimming the easy instructions, we can understand why. The cauliflower and carrots are the only micro-cooked components, which get tossed with pickles, eggs (pro tip: buy them hard-boiled), peas, and a mayo-based dressing. The result is an upgrade on the picnic favorite potato salad in a dinner party-worthy package.

Get the recipe from Wholesome Yum


Chocolate-Covered Strawberry Kale Salad

Strawberry kale saladCourtesy of One Ingredient Chef

Come holiday season, it’s fitting to serve a salad inspired by dessert! Sure, you could just sprinkle a handful of candied pecans over romaine but we know you’d rather plate this red and green recipe from One Ingredient Chef. The kale, strawberries, and mint are refreshing and raw—and serve as a nice complement to the cocoa-powder-infused balsamic dressing. Microwave the vinegar, maple syrup, and cocoa for a few seconds to help them incorporate easily.

Get the recipe from One Ingredient Chef.


Microwave Pizza Dip

Microwave pizza dipCourtesy of The Seasoned Mom

Since three kinds of cheese are better than one, this kid-friendly side dish dreamed up by The Seasoned Mom features cream cheese on the bottom as well as mozzarella and Parmesan on top. In between the two, layer marinara sauce, turkey pepperoni, and your go-to veggie toppings. Then, microwave it for two minutes and pair with a “crust” of toasted baguette slices or warm breadsticks.

Get the recipe from The Seasoned Mom.


Roasted Butternut Squash Carrot Soup

Squash carrot soupCourtesy of Blender Happy

Blender Happy proves that you can use your blender for more than just smoothies with this winter squash and carrot soup. Start with leftover roasted vegetables from last night’s dinner and blend with broth and garlic for a bisque-like bowl. For those who own a blender without a built-in cooking function, microwave each bowl before serving for one minute or until warm.

Get the recipe from Blender Happy.


Edamame Avocado Hummus

Edamame avocado hummusCourtesy of Well Plated

Get your greens with Well Plated’s guacamole-inspired hummus. First, microwave thawed edamame (which adds protein and thickens the texture), then blend with avocado, cilantro, and other healthy holiday ingredients. The result is packed with healthy, satisfying fats that will keep you from reaching for a second slice of pie.

Get the recipe from Well Plated.


One-Minute Brown Rice Risotto

Brown rice risottoCourtesy of Dinner Then Dessert

Normally, risotto requires many minutes of repetitive stirring and sweating over the stove—but this 60-second side requires just the opposite. Ready-to-serve brown rice, heavy cream, and Parmesan cheese help it taste like you spent hours in the kitchen. You’re the only one who needs to know it was done quicker than a Christmas carol.

Get the recipe from Dinner Then Dessert.


Crunchy Mediterranean Couscous Salad

Cous cous saladCourtesy of Laughing Spatula

After microwaving the grains for Laughing Spatula’s veggie-centric couscous and chickpea salad, fold them together with the fiber-rich legume, plus broccoli, cucumber, tomato, and red bell pepper. Add a handful of feta for a salty kick and a splash of lemon vinaigrette for salad guests will reach to for seconds.

Get the recipe from Laughing Spatula.


Holiday Crab Dip

Crab dipCourtesy of Flour on My Face

 Okay, seafood, with Flour on My Face’s Old-Bay-seasoned crab dip. Cream cheese, sour cream, and mayo join forces in the decadent base while canned crab makes it a cinch to stir together in a flash. Warm your bones by serving this creamy side dish straight from the microwave and pair it with a basket of crackers or old bay-dusted buttery biscuits. Because cheat meals don’t count during the holidays, right?

Get the recipe from Flour on My Face.


Broccoli Salad

Broccoli saladCourtesy of Mama Loves Food

Since everything is better with bacon, add Mama Loves Food’s festively-hued salad to your holiday spread. Hot-from-the-microwave bacon lends savory, salty goodness into each and every bite. Sunflower seeds, carrots, dried cranberries, and a mayo-based dressing help this taste just like the broccoli salad of your childhood potluck memories.

Get the recipe from Mama Loves Food.


BBQ Bacon Ranch Football Cheese Ball

Football bacon cheese dipCourtesy of Julie’s Eats and Treats

This cheesy side is a surefire trophy-winner if you’re hosting a squad of sports fans to watch the on-field action during your holiday gathering. Inspired by the winning combination of bacon (the only microwaved ingredient) and ranch, this cheese ball recipe combines a barbecue-flavored cream cheese, a pecan-studded coating, and string cheese “laces” for extra points.

Get the recipe from Julie’s Eats and Treats.


Microwave Hot Cross Bun

Hot cross buns

Yes, hot cross buns exist beyond the song you learned on the piano in music class! Big Man’s World’s hot cross buns are remarkably versatile with Paleo, gluten-free, and vegan variations. They’re also appropriate parallel to dinner or even as a sweet dessert. Microwave the dried-fruit-flecked buns in mugs or bowls and finish with a cross of protein-packed frosting.

Get the recipe from Big Man’s World.


Final  Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post any past post or questions, in general, please feel free in reaching out. You can ALWAYS find my email in the “Thank You” section and you can find all of my social media links in the “Where You Can Follow Me” section.

If you or someone you may know is looking for one on one coaching you can always contact me from the mentioned links in the above section. If you just have some general questions you can always comment on the said post or you can contact me whichever you feel comfortable.


Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………………………………………………….

➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

Caffeine Without The Coffee

Boost your workout gains or increase focus without the effort of brewing a cuppa.

These new caffeinated snacks reinvent your regular energy bars and deliver long-lasting energy for people who: Don’t have time to brew a cup of Joe, (you’re working late or are camping), Would rather bypass the jitters that follow a flattened a portable way to fuel up before a workout, chasing the kids around?, Or maybe you want a mid-afternoon lift then please keep reading.

All of these go-to snacks contain no less than 65 milligrams of caffeine, which is equivalent to a shot of espresso.

Better Than Coffee, French Roast

Better than coffee french roast bar

PER BAR (25 G): 100 calories, 4.5 g fat (1.5 g saturated fat), 5 mg sodium, 13 g carbs (4 g fiber, 4 g sugar), 5 g protein

100 mg of caffeine from guarana and maca

For sustained energy that will keep you pumped through that 3 p.m. meeting, try BTC’s bite-sized bar. It’s baked with superfoods such as pea protein, sunflower seeds, coconut, and maca—an energizing Peruvian veggie that’s been linked to reducing anxiety, depression, and blood pressure, according to a 2015 study. Each bite packs in ribbons of French roast coffee and bittersweet 70 percent cacao, so you can skip your trip to Starbucks and fuel up on the fly.

You Can Find Them Here: Amazon.


Verb Energy Bar, Maple Blueberry

Verb energy bar maple blueberry

PER BAR (22 G): 90 calories, 3.5 g fat (0 g saturated fat), 0 mg sodium, 13 g carbs (2 g fiber, 6 g sugar), 2 g protein

65 mg of caffeine from green tea extract

Rather than hitting up your local IHOP for a stack, tear open Verb’s finger-licking Maple Blueberry bar. You’ll get an espresso shot’s worth of caffeine (65 milligrams) from green tea extract and a dose of healthy fats from almond butter. Biting into this bar before a HIIT class? Almonds, one of the main ingredients in these energy bars, have been shown to increase workout performance and endurance.


Eat Your Coffee, Caramel Macchiato

Eat Your Coffee salted caramel macchiato energy bar

PER BAR (45 G): 170 calories, 6 g fat (0 g saturated fat), 115 mg sodium, 25 g carbs (4 g fiber, 12 g sugar), 6 g protein

80 mg caffeine from Fair Trade Coffee

Odds are that you’d rather not stain your white t-shirt with yet another java splatter. The next best thing to sipping on a toasty latte is eating your coffee instead. Eat Your Coffee bars come in three cafe-inspired flavors such as Salted Caramel Macchiato, Fudgy Mocha Latte, and Peanut Butter Mocha, which all contain 80 milligrams of caffeine from real coffee. Swap your daily Tall Caramel Macchiato from Starbucks with EYC’s caramel bar and you’ll get a bit more caffeine and save 13 grams of belly-bloating sugar.

You Can Find Them Here: Amazon


Paleo Thin Protein Bar, Espresso

Paleo thin espresso bar

PER BAR (60 G): 170 calories, 5 g fat (2.5 g saturated fat), 260 mg sodium, 28 g carbs (26 g fiber, 2 g sugar), 20 g protein

100 mg caffeine from ground Colombian coffee and green coffee extract

The first two ingredients in this green-coffee-infused snack are egg whites and prebiotic fiber, which explains how the paleo bar achieves such impressive protein and fiber contents. The list of functional ingredients also includes brain-boosting MCTs, gut-benefiting probiotics, and creamy organic sunflower seed butter, which lends the bar a velvety texture.

You Can Find Them Here: Amazon.


Vibe Energy Bar, Dark Chocolate Peanut Butter

Vibe energy bar peanut butter chocolate

PER BAR (54 G): 210 calories, 12 g fat (2.5 g saturated fat), 200 mg sodium, 21 g carbs (13 g fiber, 6 g sugar), 15 g protein

100 mg caffeine from coffeeberry

The can’t-go-wrong-with combo of peanut butter and dark chocolate just got way better thanks to Vibe’s addition of jolting coffeeberry. While you’ll definitely benefit from the pick-me-up, you’ll also get 15 grams of plant-based protein coming from organic peanut butter and pea protein to hold you over past lunchtime.

You Can Find Them Here: Amazon.


Awake Cinnamon Bun Granola Bar

Awake cinnamon bun energy granola bar

PER BAR (40 G): 160 calories, 3.5 g fat (1 g saturated fat), 100 mg sodium, 26 g carbs (1 g fiber, 12 g sugar), 6 g protein

100 mg caffeine

Wake up to a comforting cinnamon bun without biting into hundreds of calories’ worth of beltline-busting sugar with this spiced bar. In addition to nipping yawns in the bud with 100 milligrams of caffeine, this caffeinated snack packs in a slew of energizing B vitamins as well as blood-sugar-stabilizing cinnamon to prevent pesky energy dips.

I found these at Whole Foods and my natural food store and they are also really delicious they kinda taste like Apple Pie.

You Can Find Them Here: Amazon.


Awake Dark Chocolate Bar

Awake dark chocolate

PER BAR (38 G): 190 calories, 13 g fat (8 g saturated fat), 22 g carbs (3 g fiber, 17 g sugar), 2 g protein

100 mg caffeine

A Snickers bar may give you an energy boost after the first few bites, but the empty carbs will only contribute to a sugar crash later on. Awake’s jitter-free dark chocolate bar, on the other hand, will lend you 100 milligrams of caffeine, antioxidants, and 3 grams of fiber to help keep you satiated. Considering this is still a chocolate bar, keep munching to a minimum and choose one of the lower sugar options on the reg instead.

I’ve tried this and It’s delicious. I found these at Whole Foods, Trader Joe’s and my local natural food store.

You Can Find It Here: Amazon.


Final Thoughts

I just want to put it out there that these bars contain as much if not more caffeine than a regular cup of your standard coffee. And because these are bars and not a drink it’s easy to want to eat another whole bar if you need me an afternoon pick me up. If you need a pick me up you can have a cup of decaffeinated coffee. Decaffeinated coffee does contain caffeine but it’s such a small amount that it will give you a pick me up without a crash. Do not eat another whole bar I REPEAT DO NOT EAT A WHOLE BAR! Your heart will race and some people when they consume too much caffeine that it can induce anxiety and panic attacks. If you absolutely need a pick me up and you don’t dig decaffeinated beverages then have HALF A BAR! Like always if you have any questions about today’s post, any past post or just general questions please don’t hesitate in reaching out and I will be more than happy to answer any questions you may have. You can reach me at the link I provided in the section called Where you can follow me. 


Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

 

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

 

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………

➡️Where you can follow me⬅️

Check me out on Medium:

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

 

The Best High-Fat Snacks

Along with quality carbohydrates and protein, healthy fats are one of the three macronutrients we should strive to eat enough of every day. Yet, in their quest to slim down and lean out, many dieters unknowingly avoid the satiating macro. That’s why I am here to clear up the confusion: Fats do not make you fat. In fact, healthy monounsaturated, polyunsaturated, and some naturally-occurring saturated fats are your master key to staying satiated and finally shedding that unwanted fat. And the advantages don’t end there: Good fats are essential for maintaining supple skin, boosting brain power, and even keeping your heart healthy. Each snack contains at least 10 grams of fat to help stop weight-loss-sabotaging cravings in their tracks.

If you are new to my blog hello. I’ve done this series called best/worst of something if you are interested in reading what other topics I’ve covered all the links to the best/worst of something will be linked at the end of today’s post.


Alter Eco Cherry & Almond Butter Dark Chocolate Coconut Clusters

Alter eco dark chocolate coconut clusters

PER ¼ CUP (29 G): 160 calories, 13 g fat (11 g saturated fat), 140 mg sodium, 10 g carbs (3 g fiber, 6 g sugar), 2 g protein

Consider these coconut clusters an upgrade from your post-lunch Almond Joy bar. Alter Eco’s fruity bites are molded with creamy almond butter, tart cherries, and brain-boosting coconut oil for a paleo-friendly snack you won’t feel guilty munching on.


Stabilyze Dark Chocolate Hazelnut Bar

Stabilyze dark chocolate hazelnut barPER BAR (50 G): 190 calories, 10 g fat (3.5 g saturated fat), 110 mg sodium, 21 g carbs (8 g fiber, 4 g sugar, 6 g sugar alcohols), 13 g protein

This low-sugar bar is portable, high in protein and fiber, and tastes just like Nutella! But unlike the sweet spread you used to smother on toast as a kid, this bar has a fifth of the sugar. Toss one of these into your purse or desk drawer for a snack that will crush hunger pangs and cravings.


Siggi’s Triple Cream Lemon Skyr

Siggis lemon triple cream

PER CONTAINER (114 G): 170 calories, 10 g fat (6 g saturated fat), 30 mg sodium, 10 g carbs (0 g fiber, 8 g sugar), 9 g protein

A container of two-percent milkfat yogurt may boast a lower calorie count; however, it’s definitely not the ideal option for trimming your tummy. A study in the Scandinavian Journal of Primary Health Care confirmed that a high intake of dairy fats (such as those found in Siggi’s triple cream line) was associated with a lower risk of abdominal obesity. Another belly-friendly bonus: This authentic Icelandic skyr packs in five strains of live active cultures for optimal gut health.


R.e.d.d. Salted Caramel Superfood Energy Bar

Redd superfood energy bar salted caramel

PER BAR (56 G): 240 calories, 10 g fat (2.5 g saturated fat), 190 mg sodium, 30 g carbs (4 g fiber, 14 g sugar), 10 g protein

Spoil your sweet tooth with R.e.d.d.’s salted caramel bar that tastes just like the gooey confectionary we know, love, and painfully resist at first sight. This on-the-go treat packs in a solid 10 grams of satiating fats from superfoods such as chia seeds and cashews.


Living Intentions Activated Superfood Popcorn, Salsa Verde

Living intentions superfood popcorn salsa verde

PER 3 CUPS (28 G): 150 calories, 10 g fat (1 g saturated fat), 240 mg sodium, 13 g carbs (3 g fiber, 0 g sugar), 3 g protein

When you think of probiotics, tubs of yogurt, jars of kimchi, and bottles of kombucha probably come to mind. That is until Living Intentions revolutionized the popcorn prototype by adding two billion CFUs of probiotic cultures to its bag. Not only that, these kernels are dusted with anti-inflammatory spirulina, chlorella, and kale, and then jazzed up with zesty chilies.


Munk Pack Oatmeal Raisin Spice Protein Cookie

Munk pack protein cookie oatmeal raisin spice

PER 1 COOKIE (84 G): 340 calories, 14 g fat (2 g saturated fat), 190 mg sodium, 36 g carbs (6 g fiber, 18 g sugar), 18 g protein

Oatmeal and raisin is a classic combo that, in this case, can help you get lean and lose the love handles. This chunky cookie is blended with blood-sugar-stabilizing cinnamon and brown rice protein for extra satiating powers. It packs in an impressive 14 grams of healthy fats coming from creamy peanut butter.


Caveman Dark Chocolate Almond Coconut Bar

Caveman Dark Chocolate Almond Coconut Bar

PER BAR (40 G): 220 calories, 14 g fat (5 g saturated fat), 35 mg sodium, 18 g carbs (3 g fiber, 11 g sugar), 5 g protein

Searching for a solid pre-workout snack that won’t weigh you down when you hit the weight rack? Reach for this Paleo-friendly, dairy free, and gluten-free cocoa-coated coconut bar. The first ingredient on its list is almonds, which, thanks to their content of the powerful amino acid L-arginine, can help you burn more fat during your sweat sesh.


MaraNatha Coconut Almond Butter

Maranatha coconut almond butter

PER 2 TBSP (32 G): 190 calories, 17 g fat (4 g saturated fat), 55 mg sodium, 7 g carbs (4 g fiber, 3 g sugar), 6 g protein

When you’re in need of an indulgent midday snack, reach for this jar of coconut-infused almond butter. MaraNatha blends dry-roasted almonds with creamed coconut and a touch of sustainably sourced palm oil to prevent oil separation. You get a satiating 17 grams of fat, most of which are monounsaturated—which can reduce bad cholesterol levels and slash your risk of heart disease.


Apple Pie Larabar

Larabar apple pie

PER BAR (45 G): 190 calories, 10 g fat (1 g saturated fat), 5 mg sodium, 24 g carbs (5 g fiber, 18 g sugar), 4 g protein

Dunking spoon-first into apple pie won’t help you earn washboard abs, but this lush Larabar might. Don’t fret the high sugar content: The vegan snack is sweetened with dates, apples, and raisins, and equipped with five grams of insulin-regulating fiber.


Justin’s Classic Almond Butter Squeeze Pack

Justins Classic Almond Butter Squeeze Pack

PER PACK (2 TBSP): 190 calories, 16 g fat (2 g saturated fat), 0 mg sodium, 7 g carbs (3 g fiber, 2 g sugar), 7 g protein

Justin invented the popular squeeze nut butter packs when he realized that the health food market was missing a portable, nutritious snack that was made of clean protein rather than loads of added sugars. These portion-controlled packs indeed make the perfect on-the-go treat when you’re craving something creamy and void of excess sugar.


Go Raw Spicy Fiesta Flax Snax

Go raw spicy fiesta flax snax

PER 1 OZ (28 G): 180 calories, 13 g fat (1 g saturated fat), 240 mg sodium, 10 g carbs (5 g fiber, 1 g sugar), 5 g protein

Sprouted organic flax seeds, sunflower seeds, and sesame seeds lend these crackers the crunch you crave while the jalapeno, lime, and cilantro add an irresistible kick you’ll keep reaching into the bag for. With 13 grams of plant-based fats and just five net carbs, these crackers make the perfect keto snack.


Wonderful Salt and Pepper Pistachios

Wonderful salt and pepper pistachios

PER 1/2 CUP (30 G): 160 calories, 14 g fat (1.5 g saturated fat), 290 mg sodium, 8 g carbs (3 g fiber, 2 g sugar), 6 g protein

A study in the Journal of the American College of Nutrition discovered that noshing on pistachios helped participants not only lose weight but also lower their triglyceride levels.


Crazy Richard’s Natural Creamy Peanut Butter Packet

Crazy richards peanut butter packet

PER PACKET (32 G): 190 calories, 16 g fat (2.5 g saturated fat), 0 mg sodium, 7 g carbs (2 g fiber, 2 g sugar), 8 g protein

Ditch the sugar-laden jelly and enjoy one of these portion-controlled packets on their own. Peanut butter is teeming with heart-healthy monounsaturated fats, belly-filling fiber, and plant-based protein. Plus, these salt-void single serves only contain one ingredient; you guessed it: Peanuts!


Quinn Organic Microwave Popcorn, Parmesan & Rosemary

Quinn parmesan rosemary popcorn

PER 3 CUPS POPPED: 170 calories, 10 g fat (1 g saturated fat), 170 mg sodium, 17 g carbs (3 g fiber, 0 g sugar), 4 g protein

It’s salty, crunchy, macro-packed, and ready in minutes—what’s not to love? Quinn deliciously dresses up its popcorn with umami-rich Parmesan cheese and bright rosemary. The best part? The non-GMO kernels are packed in a microwavable bag that’s free of sketchy chemicals and additives.




Sargento Balanced Breaks Natural White Cheddar With Almonds and Cranberries

Sargento balanced breaks cheddar almond cranberry

PER TRAY (43 G): 180 calories, 11 g fat (4.5 g saturated fat), 180 mg sodium, 14 g carbs (2 g fiber, 8 g sugar), 7 g protein

This individually-sized snack hits all your hankerings: It has rich white cheddar, sea-salted almonds, and succulent cranberries, all for under 200 calories.


KIND Protein From Real Food, Double Dark Chocolate Nut

Kind protein dark chocolate bar

PER BAR (50 G): 250 calories, 17 g fat (4 g saturated fat), 125 mg sodium, 17 g carbs (5 g fiber, 8 g sugar), 12 g protein

Kind indeed sources this snack bar’s protein from real food, including antioxidant-rich dark chocolate, whole almonds, and protein-packed peanuts. Whether you’re in need of a post-workout bite or a sweet late-night, this pick will do the trick.




Dang Lightly Salted Coconut Chips

Dang coconut chips lightly salted

PER 1 OZ. (28 G): 180 calories, 15 g fat (13 g saturated fat), 105 mg sodium, 10 g carbs (5 g fiber, 1 g sugar), 2 g protein

Who doesn’t love coconut chips? They’re brimming with mood-boosting and mental clarity-inducing medium chain triglycerides—fats found in the tropical fruit that have also been linked to lower body fat levels. Besides benefiting your body with these nearly magical effects, the salty-sweet crisps will do wonders for your taste buds.


Health Warrior Pumpkin Seed Superfood Bar, Cinnamon Spice

Health warrior cinnamon spice pumpkin seed bar

PER BAR (36 G): 180 calories, 12 g fat (2.5 g saturated fat), 40 mg sodium, 12 g carbs (2 g fiber, 7 g sugar), 8 g protein

Now you can experience the warm and comforting flavors of fall all year around. Teeming with omega-3-rich pumpkin seeds and stomach-soothing ginger, you can count on this snack to keep tummy grumbles and bloating at bay. For more ways to rid yourself of that unflattering belly flab.

 


Best/Worst Links

Best Gluten Free Breads

Worst Supplements For Weightloss

Worst Gluten-Free Snacks

Worst Fall Items At Starbucks

Horrible Pumpkin Snacks

Worst Pumpkin Product

Best Frozen Pizza

Worst Pizza Toppings

The Unhealthiest Pasta Sauces

Bad Iced Coffee

Best Peanut Butters

Worst Peanut Butters

Worst Frozen Pizza

Best Iced Coffee

Best “Diet” Ice Cream

Worst “Diet” Ice Cream



Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️


➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Pinterest: Amanda Explains It

Steller: AmandaLei

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Gut Health Diet

Yesterday I talked about the B.E.D (Body Ecology “Diet”) I talked about how It helps resets your gut from any bacteria or yeast that may be lingering around If you are Interested In reading all about the B.E.D here Is the link so you can go and check It out ~~~~> The B.E.D. “Diet”

People don’t want to talk about the gut and the problems It can bring. Gut problems can cause frequent trips to the bathroom, bloating that could be painful, constipation, diarrhea and much more. Today I am going to talk about a few Gut friendly “Diets” these aren’t designed to help you lose weight these are designed to help resolve any Gut problems you may have. Did you know that If your Gut Is off that It can cause food allergies and or sensitivities that you may not have had before?

Here are some Gut Friendly “Diets” that will help reset your Gut.

Gluten Free

I am Gluten-Free do due what Is called Non-Celiac Gluten Sensitivity. I still can’t digest Gluten I just don’t have the serious side effects like Celiacs do. For some going Gluten-Free Is a must When those with the autoimmune disease eat gluten, a protein found In some grains their bodies attack themselves. Even If you don’t test positive for celiac disease, you might have Gluten Intolerance. Still, give It a Gluten-Free “Diet” a test run before committing. One small study In the journal Gastroenterology found that only 8 percent of people with self-reported Gluten Intolerance felt a change after adjusting how much gluten they ate….though they all felt better after going Gluten-Free.

Grain Free

Did you know that a Gluten-Free diet gives the green light to Gluten-Free Grains and grain-like plants, such as quinoa, oats, and buckwheat, but even those are cut out In a grain-free “Diet”? Some say that grains could trigger Inflammation In people with autoimmune Issues. Others argue that only refined grains cause Inflammation, and whole grains should be fine. If going grain-free eliminates your digestive triggers, It could be the right diet for you.

Paleo

The Paleolithic  (Paleo) “Diet” Includes only foods cavemen used to eat, such as grass-fed meat, seafood, fruits, and vegetables. Anything ancient humans wouldn’t have touched, such as grains, dairy, legumes, refined sugar, and potatoes, Is off limits. Some people on Paleo will give themselves one cheat day every other week to keep their metabolism on It’s toes and to see what food triggers IBS. There’s not much research Indicating a Paleo “Diet” can help IBS specifically, but It could help you avoid processed food, which Is generally unhealthy and processed foods can trigger Inflammation make It easier for diabetics to control their blood sugar. Even If you do feel better on an ancestral “Diet”, though, you might cut more foods than you need to. A Paleo diet may eliminate your digestive triggers, and as a result, you may feel better, because you remove so many things all at once without reintroducing any, you won’t know what the culprit Is.

Autoimmune Paleo

Autoimmune Paleo Is like Paleo but on a triple shot of espresso. Anything off-limits with Paleo Is also restricted on Autoimmune Paleo, along with alcohol, artificial sweetener, eggs, nuts, seeds, and nightshades such as tomatoes and peppers. This “Diet” might be worth a shot If your gut symptoms are from an autoimmune problem like Crohn’s disease, celiac disease, or ulcerative colitis.

Specific Carbohydrate “Diet”

This “Diet” Is specially designed for any suffers from Crohn’s Disease. It’s Incredibly restrictive but could be worth It If you have one of those conditions. The “Diet” Is about 91 % effective In controlling flare-ups In people with Crohn’s disease, ulcerative colitis, and Indeterminate colitis. Monosaccharides are the only carbohydrates allowed In SCD.  Carbohydrates kill off the harmful bacteria that like to feed on them. Similar to low FODMAPs, It’s tough to know off the top of your head what would work and what wouldn’t on the plan.

Gut And Psychology Syndrome

The Idea that an unhealthy gut could lead to mental health Issues I did a post about nutrition and mental health If you are Interested In reading that here Is the link so you can check It out 🙂 ~~~~> Nutritional Depression. Basically a tweaked version of SCD, the GAPS protocol might be beneficial If you have a psychological disorder or learning disability on top of your digestive problems.

Final Thoughts

What I talked about today doesn’t even scratch the surface of the many many more Gut friendly “Diets” out there. If you think you have digestive problems go and talk to your doctor DO NOT self-diagnose yourself with Gut problems because If you don’t and you do one of these “Diets” that I mentioned you could be doing more harm than good. If you have digestive problems, you know how stressful, awkward, and generally uncomfortable an unhealthy gut can be but do not fret just like with most diseases there Is a cure If you’re willing to change your thinking and the way you eat.

Thank You!

I do hope you stick around as I put out different types of content  I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me <3

  Where you can follow me

Check me out on Medium:

https://medium.com/@AmandaExplains

Instagram: coffee_glutenfree

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

 

 

Diet Myths Solved

“Diet” “Misinformation”

Are you overwhelmed by daily decisions about what to eat, how much to eat, when to eat, and how much physical activity you need to be healthy? If so, don’t be discouraged because you’re not alone. With so many choices and decisions, It can be hard to know what to do and which Information you can trust. This holds true for anyone that follows a “diet” from word to word, you’ve been religiously following every diet tip In the book. When It comes to “diet” and “rapid weight loss”  there’s a lot of misinformation floating around so you may not be making progress simply because you’ve been following bad advice. (Cue the facepalm.) There Is good news… Are you ready… You’ve already proven to yourself that you have great willpower and determination; all you have to do Is shift that energy to weight loss tips that actually have backing Instead of following “diet” “myths” that are just keeping you fat and frustrated.

Why do some nutrition “myths” die and others keep bouncing back, even In the face of what seems to be Incontrovertible evidence? “Let’s face It, “myths” and “misinformation” are much more seductive than the “truth”. In reality, the most persistent nutrition “myths” are those that contain at least a kernel of “truth”… And some “myths” help us get to the real “dietary truth” that actually might help our health. here’s a cold, hard look at some of the most repeated “myths” and what really Is the truth behind them.

A balanced diet, enough sleep, and regular exercise are usually the best course for fighting diseases and staying healthy, he notes, and that just Isn’t as Interesting to people. Today I’m going to talk about a few “diet” “myths” that you need to STOP following If you want to achieve optimal weight loss and health.

Myth #1 You Can Eat Whatever You Want If You Workout

Truth Bomb: Unfortunately, a half hour walk on the treadmill Isn’t going to help you lose weight If you reward yourself by downing a few slices of cake and an order of French fries. The treadmill told you that you burned off 500 calories, but those estimated machine readouts are not at all accurate…sorry! The bottom line It’s near Impossible to out-exercise a bad diet unless you plan to spend half your day In the gym. You must workout and eat smart to see results. It’s true abs are made In the kitchen.

Myth #2 Don’t Eat After 8 p.m.

Truth Bomb: You burn up the food you eat earlier in the day, while late-night calories sit in your system and turn into fat. Calories can’t tell time. “Your body digests and uses calories the same way morning, noon, and night they may sit around a little longer if you eat, then lie on the couch and watch TV, but when you move around the next day, your body will dip into its stores. That said, there are other solid reasons to avoid late-night snacking, not least of which is that snacks you grab when you’re tired tend to be unhealthy ones.

My Advice: If you want to unwind after work and relax for the night with a chocolate bar or cookies try and cut out the snacks. If for some reason you want or need that late night snack then try to swap out the unhealthy junk for a “healthier” choice. You can have a piece of fruit, a bowl of cereal or popcorn. Also If you tend to consume most of your calories at night before bed that could be because you are undereating during the day. Try and not go any longer than 4 or 5 hours without a meal or at least a snack that way you won’t overeat at night and you’ll stay on track to achieve your fitness and health goals.

Myth #3 You Burn More Fat If You Workout Fasted

 

Truth Bomb: Without the proper fuel you won’t be able to workout for as long or hard as you need to If you want to see a difference in your body. What’s worse, fasted workouts can cause low blood sugar and lightheadedness, which can be dangerous when you’re breaking a sweat. Plus, when you’re running on fumes, you’re going to be ravenous after your workout. That means you’ll be more apt to make poor diet decisions…like downing an entire pizza—after you get home. If you are unsure of why that’s a bad Idea? Refer back to “Myth #1”.

My Advice: It’s simple. Working Out fasted Is beneficial. However, I recommend If you are new to “diet” try and eat 30 minutes after your workout. That way you are fueling your muscles (You’ll be less sore) and you won’t overeat at night.

Myth #4 Small Frequent Meals Will Boost Your Metabolism

Truth Bomb: If you keep having small “meals” or “snacks” you’ll fire your metabolism. Food Intake has an unimportant effect on metabolism. Some foods, Including those with caffeine, may slightly and temporarily Increase metabolism, but the effect Is too small to help you lose weight. What most affects your basal metabolic rate (BMR), the rate at which your body burns calories at rest, Is body composition and size. More muscles and bigger bodies generally burn more calories overall.

My Advice: A pound of fat-free tissue burns about 14 calories a day, while a pound of fat burns just two to three calories. And while that difference may not sound like a lot, It will add help over time. Remember, that when you lose pounds, part of that weight Is muscle,  That’s why strength training Is even more Important If you’re on a weight-loss mission. Try lifting weights, or you can maintain your muscles by going to a Pilates, body-sculpting, or power-yoga class two to three times a week.

Myth #5 Calories Are Created Equal

Truth Bomb: If you eat just 300 calories of chicken Is not the same as eating 300 calories of cake. The body uses and stores calories differently depending on the nutrients each food Is comprised of. Corn and beans, for example, contain something called resistant starch, a type of carb that Is really hard to digest. In turn, the body Isn’t able to absorb as many of the calories or as much of the glucose (that Is why you poop out whole corn after you eat It)…A nutrient that’s stored as fat if it’s not burned off. It’s a similar story with lean-protein protein sources like turkey, chicken, and fish. In addition to boosting satiety, protein also has a high thermogenic effect (Is the amount of energy expenditure above the basal metabolic rate due to the cost of processing food for use and storage.)compared to fats and carbs. In turn, your body burns off a fair percentage of the meat’s calories during the digesting process and post-meal calorie burn spikes by as much as 35 percent! Your favorite cookies, cakes, and pies can’t make that same claim. In fact, since the majority of sweet treats’ calories come from sugar, getting too many of your calories from desserts can leave you hungry, fat and…And you guessed It…frustrated.

My Advice: This might come as a shocker. If you want to have your cake and eat It to I recommend the 3-1-2-1 “diet”. It’s designed for people who just can give up their treats. And for long-term, It actually helps people cut back or totally cut out their favorite “junk” treats.

Myth #6 Pasta Will Make You Fat

Truth Bomb: I talked about this In a recent post. Carbohydrates don’t make you fat per se; the extra calories do, whether you eat them In the form of carbs, fats, or protein. Besides, carbohydrates Include vegetables, fruits, and whole grains, which are Important parts of a healthy diet. In short, the problem Isn’t pasta but the sheer volume consumed. “Americans” tend to eat too many carbohydrates, fat, and protein. But Americans tend to overeat carbs the most, You go to a restaurant and you’re served three cups of pasta with lots of sauce. Those three cups of pasta can pack up to 600 calories without the sauce.

My Advice: If you love your pasta that’s fine they Idea Is pasta In moderation. The recommended serving amount of pasta Is two or three ounces of uncooked noodles per person…or half of a one-pound box to serve a family of four. This may not look like a lot the key Is to change your thinking about carbs and pasta. Think of pasta as a side dish. You can add a protein like chicken and add a veggie like broccoli. You’ll feel fuller longer and you are feeding your body a nutritious meal that will help you achieve your nutrition goals without all that extra calories and “junk”.

If you’re Interested In reading all about carbs here Is the link 🙂 Carb Myths

Myth #7 Paleo Equals Weight Loss

Truth Bomb: If you google paleo, Paleo Is one of the most searched “diets”. Is eating all that bacon and meat really good for you? Hate to break It to you but the paleo diet Is to good to be true. Although protein-rich diets help pounds fly off Initially, eating a low-carb, high-protein diet can actually cause weight gain In the long-term, In fact, study findings revealed that those who follow high-protein diets have a 90 percent greater risk of gaining more than 10 percent of their body weight over time than those who don’t go heavy on the meat. To reap the weight-loss benefits of the Paleo diet…without paying for It later…nix the processed “junk” and “oils” as the diet suggests, but keep the protein In check. Men should get no more than 56 grams a day and women should aim for 46 grams. Taking In more than the recommended amount and the excess will likely be stored as health-harming fat.

My Advice: “Diets” are all about experimenting. What works for you may not work for someone else. ALWAYS proceed any new “lifestyle” change with caution and always listen to your body. Your body will tell you If something Is wrong.

 

Myth #8 Being On A “Diet” Will Make You Lose Weight

Truth Bomb: “Diets” are short-term. Let’s say you want to lose weight for your best friends wedding or your high school reunion. You are set out to lose X amount of weight In a short period of time. You basically are looking to do a “quick fix”. Instead of changing the way you eat you google “how to lose 10 pounds In 10 days”. Find a way of eating that works for you so you set yourself up for long-term success. make sure you’re eating the right amount of calories for weight loss. Then, when you’ve taken off some weight, don’t go back to eating as much as you did before you cut calories. To maintain a lighter weight, you have to eat a little less than you did to maintain your heavier weight. “Diet” alone won’t work as well as “diet” plus exercise… A  little bit of exercise, or maybe a lot.  It depends on you and the amount of work you are willing to do to achieve your goals.

My Advice: I don’t like the word “diet” just like I mentioned “diet” means short-term. I like to tell people to think long-term. Long-term health and fitness goals will set you up for a lifetime of health success. I refer to “Diets” not just short-term but also “crash diets”. If you want to eat that cake, pasta, or bread. Go ahead but the key Is moderation. Find the right “diet” and exercise program that works best for you and your body and you’ll see results you want In due time.

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me <3

  Where you can follow me

Check me out on Medium:

https://medium.com/@AmandaExplains

Instagram: coffee_glutenfree

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

X Diet

X Diet

I get, hear, and see things about ” I read this article, watched a documentary, or listened to a podcast about X diet. When people take to the internet and researched about said diet they think It’s the best for them. I can’t blame those people because I WAS like that when I first started learning about nutrition many many years ago. Whatever “diet” you are looking Into whether It’s the popular Whole 30, Keto, Paleo, Vegan, Vegetarian or Raw Til 4 and Intermittent Fasting. I could give you a pros and cons of every “diet” I just mentioned but I won’t I will simply say you need to choose what works best for you. It Is true that everybody’s bodies are different what may work for one person may not work for you. You can do Raw Til 4 and see amazing results whereas If someone else does It that person may experience negative side effects.  Once you figure out what works best for you It will take TIME to see any results. I also say HARD WORK DOSE AND WILL PAY OFF!

No Magic Pill

Women want to see a flat stomach and abs right away. Again I use to think like that. I use to get frustrated when I first went vegan I lost weight than I gained weight. I didn’t understand why when I was eating a mostly plant-based “diet”. There Is No Magic Pill that will make you lose weight or get Into shape overnight. You have to put the work In. Yes, It Is true abs and muscles are made In the Kitchen and not the Gym. There Is No Magic Pill that Is going to fix effortlessly. At the end of the day, It’s all hard work. It requires you to be mentally prepared to change your thinking about food and how you see It. It requires dedication and not for a small time but possibly a lifetime depending on where you want to get to physically and mentally. If you think you do X Diet because you think It’s going to get you to lose weight fast or get “fit” fast YOU ARE WRONG!  X Diet takes dedications and experimentation so you can figure out what works best for you.

Know Your Context

Believe It or not context matters. not every  X Diet Is created equal. Not every diet Is a good choice for you man or woman. If you play sports Keto might not be the best choice for you because to put It simply caloric Intake Is decreased On Keto. If you are a woman reading this answer me this “do you have stress?”  Intermittent Fasting won’t be Ideal for you. Because when you are going 16-18 hrs a day without eating (most of that Is spent sleeping) I could cause you more stress thinking about when you are going to eat. And If you push yourself too hard It could cause you more stress. X Diet gets this fast “one size fits all miracle cure.” The media and social media splash our feeds with “fit teas”, the no diet, diet pills” these things overall aren’t good for your health and has been researched to cause stress and anxiety.

One at a time

When you are looking Into all of these X Diets don’t be like me and do multiple experiments at a time. If you do multiple X Diets at a time how will you know what Is working for you when you do multiple? When I started getting Into nutrition I overloaded my brain with TONS of different Information. When I started to feel good how was I suppose to know If It was me being vegan making me feel good or me not eating”Processed “junk” making me feel good? So I recommend one at a time.

Experiment/Explanation

It’s okay to experiment? If you want to try Keto If you want to try Veganism try it. Just don’t go, Vegan Keto, I don’t recommend experimenting with vegan keto because Keto Is high fat and veganism Is typically lower In fat. In my humble opinion (there’s no way that you can hit the macronutrient ratios of a ketogenic diet that’s vegan unless it’s in a shake form because protein shakes are low In carb, moderate protein and higher In fat which goes with the Ketogenic lifestyle.) )A vegan “diet” splits food into the plant or animal categories, forbidding animals and permitting only plants.) A vegan diet Is typically higher In carbs from higher sugar content In foods. VERY few vegan protein shakes fit Into the Ketogenic “diet”. 

Experiments are part of life. But when you start experimenting with different X Diets at once you actually can do more harm than good. Certain X Diets are designed to work by Itself with the combination of working out. When you mix two X Diets you are fueling your body with different food combos can cause stomach upset, constipation, diarrhea and a small ’bout of IBS. If you are going to follow said Diet please follow that said diets protocol so you can avoid any adverse side effects.

Final Thoughts

Please don’t do a “Diet” for a week or two and then give up because you don’t see Immediate results. It takes longer than you think to see any “noticeable” results. You might see you lost Inches but not weight. It’s the non-scale victories that matter because that means your body IS adjusting to your new way of eating. I typically tell clients that you won’t notice a noticeable difference until around week 6. If you aren’t mentally prepared than don’t bother. Because If you aren’t mentally prepared to change the way you look at food you won’t be ready to fully engage In your new lifestyle. Whatever you do DO NOT GIVE UP! you will feel defeated, beaten, and like you will never get that “summer” body. Trust me when I say you will succeed, you will achieve your fitness/nutrition goals. You are stronger than you think.

Survey

I posted a survey a few days ago and I reposted It yesterday. It would mean the world to me If you took a few minutes to answer some questions. The quiz Is about what (you) my readers would like to see more off or less of. Thank You to everyone who took the time to fill It out 🙂

Thank You!

I do hope you stick around as I put out sometimes shitty content (SOMETIMES) other times I post educational, Informative things. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me.

I mentioned a few different “diets” In today’s post. If you would like to learn more about fitness and nutrition and how they both go hand In hand the link under this paragraph knows her stuff! She has had many clients that lost weight and got Into shape. I will link her Instagram and her Facebook page. 

 katherineann.pruvitnow.com OR Katherineann.shopketo.com

How you can Reach her If you are Interested In doing the Reboot or If you have any questions on going Keto for the first time.  (Her Facebook) Katherine Serenbetz (@pruvitwithkat) There she posts everything from nutrition, recipes, at home workouts, and one on one consultation about your fitness and nutrition goals.

Her Instagram:  pruvitwithkat

Where you can follow me

Instagram: coffee_glutenfree

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂