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NUTRITION

Cabbage Soup To Slim The Soul

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Chicken soup may be good for the soul in a heartwarming, comfort food sort of way, but what if you’re seeking to ditch the noodles, keep it clean, and have a macronutrient goal to meet? 

The thing is, though this may shatter the idealized mold, chicken soup isn’t the only soup that’s good for the soul. I know I know…haters to the right, haters to the left. 

But, hear me out. 

Soup can be such a warming, filling meal. And, when your soup pot is simmering with the right ingredients, it’s not only good for the soul, but it can be slimming as well!

That’s right, soups are a great way to incorporate a variety of healthy foods and stick to your goals! 

Don’t believe me? Just check out this cabbage soup recipe! Full of healthy, slimming ingredients and keto and paleo-friendly, you’ll be adding this one to your favorites list for sure! 

Or, maybe you’ll even be inspired to pen a series of “cabbage soup for the soul” books. No? 

Okay, onto the recipe then…

Cabbage Roll Soup 

Ingredients

  • 2 tablespoons butter or ghee
  • 2 tablespoons olive oil
  • 1 cup diced onion
  • 4 cloves garlic, minced
  • 1 ½ pounds grass-fed ground beef
  • ½ pound ground pork
  • 6 cups beef stock
  • 3 teaspoons dried oregano leaves
  • 2 teaspoons sea salt
  • 2 teaspoons smoked paprika
  • 2 teaspoons garlic powder
  • 2 teaspoons onion powder
  • 1 teaspoon black pepper
  • ½ teaspoon dried thyme
  • 2 14.5 ounce cans diced tomatoes, drained
  • 1 6 ounce can tomato paste (be sure it does not contain sugar)
  • 2 tablespoons chopped, fresh flat leaf parsley
  • 1 large head of cabbage, halved and sliced
  • 3 cups riced cauliflower

Directions

  1. In a large pot, over medium heat, heat the butter (or ghee) and olive oil. Add garlic and onion and cook until the onion is translucent and the garlic is fragrant. 
  2. Add ground beef and pork, brown, and drain any excess grease. 
  3. Add beef broth and remaining ingredients and bring to a boil. Once boiling, reduce heat to low and simmer for 30-45 minutes. 

Notes: 

  • To further cut down on carbs, you can omit the tomato paste and one can of the diced tomatoes. 
  • Ground turkey can be subbed for ground beef and pork for a flavor or nutritional variation. 
  • This recipe can also be made in the crockpot. (Suggested to cook on high for 3-4 hours)
  • This recipe can easily be frozen and reheated when needed. 
  • Some folks opt to skip the cauliflower rice and still find the soup to be just as tasty. 

Rapid Weight Loss Soup

Women and men are buzzing about a new wave of weight loss soups so powerful — they take off up to 21 pounds in 21 days…

And a jean size in a single week. According to Harvard-trained diet guru Dr. Ian Smith, “It’s all about using the right ingredients”.

Even better, Penn State University researchers found that the mix of solid foods and liquid together tricks the body into feeling full about 400 calories sooner than it normally would.

If you do the math…

That means up to 50 pounds of extra weight loss in just one year…

…without you doing any real “work”.

Anyway, if you’re a soup lover like me, then you’ll want to check this out 🙂

NEW Wave of Weight Loss Soups

I’m making chicken bacon ranch tonight 🙂

References:

https://peaceloveandlowcarb.com/paleo-deconstructed-cabbage-roll-soup-low-carb-gluten-free/#tasty-recipes-12507

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FITNESS

8 Reasons To Meal Prep For Weight Loss

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Losing weight isn’t a “fly by the seat of your pants” type of endeavor. I mean, your health is at stake, and your health is important! 

And, anything of importance is worth careful thought, planning, and intention. 

When seeking to lose weight, having a plan to reach that goal is crucial. But, like any other goal in life, you’ve got to execute the plan in order to achieve the goal. 

Here, meal prepping (planning, preparing, and even packaging your meals in advance) is the part of that plan that can mean the difference between success and failure when it comes to weight loss.  

In fact, I’d say it’s one of the most helpful ways to frontload your week, setting you up for weight loss victory!

And, just why is this practice so critical when it comes to weight loss? 

Let’s take a look…

1- Portion Control 

Intake is part of any effort to lose weight. Some don’t like to speak in terms of tracking calories, but the bottom line is, whether you’re tracking calories, carbs, fat, or simply seeking to be mindful of the types of food you are consuming, portions matter. 

You can eat as healthy and nutritious as you’d like, but if you’re still eating too much (overall) weight loss can still be a struggle. 

When you meal prep, you’re in charge. You can weigh and measure and portion your food to your personal needs. 

You don’t have to view the movie SuperSize Me to know that when you order out, even though some restaurants (even fast food) offer healthier choices now, the portions you receive are often much larger than you need. 

And, when we have to make those portion choices in the moment, let’s face it, sometimes our eyes can deceive us. 

So, know your needs (no matter whether you’re counting calories, macros, or not) and measure/weigh accordingly, planning and preparing meals that are customized to your body, your needs, and your goals! 

2- Nutrition Control 

Whether you’re seeking to lose weight or just want to be the healthiest version of you, what you eat is just as important as how much you eat. 

And, when you meal prep, you and you alone control what you prep. 

You know your body. You know your goals. You know what you need to eat and not eat to achieve those goals. 

Therefore, why should you leave your nutrition up to chance? 

Meal prepping allows you to personally make those healthy choices, from start to finish. 

And, prepping your meals doesn’t just take place in the kitchen. It starts with knowing your needs and taking note (either mentally, online, or on paper) of what nutritious foods you’ll need for the day or week. 

Then, whether you order your groceries, pick them up, or choose them yourself aisle by aisle throughout the store (or farmer’s market), you select exactly what you need to keep yourself on track. 

When you take this step seriously, selecting nutritious foods with intention, you are saying ‘yes’ to your health and ‘no’ to the pitfalls of unpreparedness.  

After the careful, intentional selection of the best foods for your needs, then comes the kitchen, where you actually prepare your meals and snacks, cutting, chopping, cooking, and setting yourself up for success. 

Essentially, when it comes right down to it, controlling your nutrition is the step prior to the kitchen. 

The kitchen is just where you execute your healthy, nutrition-packed plan to meal prep and crush your weight loss goals! 

So, take some time to write or type out your nutritional needs. Plan that grocery order or trip with intention, and success will follow. 

3- Variety

Okay, I have a confession here. I have uttered more times than I can count “I feel like I’m cooking the same things all the time.” 

And, taking a hard look at this step here towards weight loss success, I know that such a sentiment stems from sheer laziness. 

The thing is, mundane mealtimes can happen. You know, where we get stuck in the rut of eating the same things all the time. But, more often than not, this happens with meals out more than it does when you’re cooking meals at home. 

Think about it, drive-thrus and restaurant menus rarely change. But, when you’re cooking at home, carefully planning your meals to promote successful weight loss and healthy living, you’re in charge. 

When you meal prep, you are taking the time to sit down and plan out your meals for the week or at least several days at a time. And, ya know what? That gives you complete and total freedom to create the menu of your choice. 

Get creative! I mean, we live in the age of Google. You can search for any type of recipe under the sun specific to your weight loss needs, and you’ll find a whole list of items right at your fingertips. 

So, spice things up. Meal prepping allows you to try new recipes, new foods, and new cooking techniques. And, with you in charge of your meals, continually on the look out for a variety of foods and recipes, you’ll rarely get bored with what you’re eating! 

4- Reduce Temptation

You’re reading an article about meal prepping, so I’m sure you’ve been patiently waiting to hear the quote of all quotes, Ben Franklin’s “if you fail to plan, you are planning to fail.”

And, I don’t know if that qualifies as cliche at this point, but it still rings true. 

One of the biggest ways that meal prepping can help you in your weight loss journey is by reducing temptations. 

When you’ve planned for success, this time with your nutrition on point through portioned and prepped meals, you can more easily achieve your weight loss goals!

So then, when you’re faced with temptation at work, perhaps in the form of fried, sugary donuts, you can face that temptation head on since you’ve already got a healthy breakfast on hand that you’ve carefully planned and prepared prior to being confronted with that donut. 

Or, maybe you’ve already eaten your healthy, nutritious lunch that you prepared from home, so you’ll be less likely to then be tempted with greasy, fatty restaurant foods that would derail your weight loss success. 

And, when you’re tired after a long day at work, the temptation to order pizza running through your head like a bullet train, you can overcome that temptation far more easily when you already have a nutritious meal prepared and waiting to either be eaten (slow cooker, anyone?) or simply/quickly cooked due to your time spent preparing meals earlier in the day or week. 

Personally, I like to make a day of it, taking a Sunday afternoon (for instance) to prep my meals and snacks for the week. 

I make a mess of things in the kitchen all at once, chopping, washing, cooking, and then cleaning up all in a day. 

In one fell swoop, my fridge is stocked, and I’m ready to take on the week. And, I may or may not channel my inner 80’s child and chime in now and then with a little Bangles…“just another meal prep Sunday, all in one day, so I’m ready for Monday.”

5- Fight Hunger

When hunger strikes, it’s hard to remain focused on your weight loss goals if you aren’t prepared. 

Because the fact of the matter is, you can plan all you want, but if you don’t have a nutritious meal on hand when you are several minutes past hungry, your decision making skills are often the first things to go out the window. 

So, this lines up pretty closely with temptation here, as we all know that it’s definitely harder to resist food temptations when you’re hungry. 

But, if you’ve put in the work, intentionally preparing healthy meals ahead of time, when hunger strikes…well…you’re prepared! 

And, you can even cut hunger off at the pass, prepping snacks ahead of time, ready to greet your afternoon or morning (whenever you’re prone to hunger) with a well-portioned, planned, nutritious snack. 

6- Reduces Stress

Stressful times are some of the hardest times to stay on track with your health and fitness goals.

When you’re stressed, you often get hungry…it’s just plain science!

Stress prompts the release of a hormone called cortisol from your adrenal glands. And, this hormone is a havoc wreaker when it comes to weight loss. 

The release of cortisol bumps up your appetite, and most often it causes cravings for all the things you’re trying to avoid when losing weight: sugary, fatty, sodium-rich foods. 

When you meal prep, you can reduce stress because even if everything else is going haywire, you’ve got one less thing to think about or stress over. Your meals are prepared or already portioned and ready to cook, so you can grab that healthy meal, fuel your body properly, and tackle any other stress. 

Or, if food is the stressful thing in your day, meal prepping takes away that stress completely. 

Take mornings for instance, sometimes this portion of the day can be rushed and busy, not leaving much time (if any) to prepare a healthy breakfast. 

You’re stressed, trying to get out the door on time, and if nothing else, the ease of a prepped meal can reduce that morning stress and help you start your day off on the right foot. 

7- Save Time And Money

Weight loss efforts can take time and money, but you can actually save time and money when you meal prep. 

Uh-oh, I think we just busted a few excuses all to pieces here. 

No time to workout? 

If you meal prep, you’ll cut out time spent deciding what to eat, and you’ll also save time on cooking as prepping your meals all at once combines many actions, cutting down on the overall time you’d normally spend cooking throughout the week. 

Now…you’ve got time to workout! See, problem solved and you’ve got some meals prepared in the process! 

But, what about money? 

I often hear people say that it’s expensive to eat healthy. Hmmm, the thing is, it’s expensive to eat out. 

Preparing your meals ahead of time, planning them carefully and intentionally with your weight loss goals in mind, can actually save you money. And…another weight loss excuse shatters! 

When you plan and buy in bulk, you can definitely save money while eating healthy and nutritious meals. 

And hey, with the money you’ll save through meal prepping, perhaps you can splurge on a new outfit as you’re crushing your weight loss goals and your pants are inevitably getting too big now! 

8- Better Relationship With Food

Healthy weight loss involves a transformation of thinking, learning to view foods appropriately as sources of energy and nutrition that your body needs, as opposed to sources of comfort (an area many reveal as a struggle in regards to their relationship with food). 

Meal prepping causes you to view foods more carefully and with intention. 


Through the process of preparing healthy meals for yourself or even your family, you’ll learn more about foods and their purpose, creating a better relationship with food over time. 

You’ll also learn to listen to your body and its needs as you enjoy the meals you’ve carefully prepared. And, in doing so, you’ll better understand your body’s cues for hunger and other nutritional needs, contributing to success as you seek to lose weight. 

Is this forgotten vitamin the answer to low energy?

What do you do when your energy drops in the afternoon?

Do you reach for coffee?

Do you try to take a nap?

Or maybe you’re more of an “I’m going to power through this slump…” type of person… 

So you opt for an energy drink instead.

But too much coffee can cause the jitters…

You can’t always find the time to take a nap…

And you don’t need me to warn you about what’s lurking in your favorite energy drinks.

But what if there was a long forgotten “vitamin” that you could take in the morning…

And support the energy boosting benefits, all-day long?*

You’d want to know what to know all about it right?

Especially if it could help restore your natural, harmonious flow of energy, right?

If so, you can read more about this mystery “vitamin” here.

When you feel good, you do good!

References: 

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NUTRITION

Meet the Nutritional Gurus: How These Experts Are Changing Lives

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Nutrition plays a crucial role in our overall health and well-being. With so much information available on what we should and shouldn’t eat, it can be overwhelming to navigate through the noise and find reliable advice. This is where nutritional gurus come in – experts who have dedicated their lives to studying and understanding the science of nutrition, and who are passionate about helping others make healthier food choices.

These nutritional gurus are like modern-day food therapists, guiding people on how to nourish their bodies and minds with the right foods. They are changing lives by debunking myths and misconceptions about nutrition, and providing evidence-based information that empowers individuals to make informed decisions about what they eat.

One such guru is Dr. Mark Hyman, a renowned physician and New York Times bestselling author who has dedicated his career to promoting functional medicine and transforming the way we think about food. Dr. Hyman believes that food is medicine, and that by eating the right foods, we can prevent and even reverse chronic diseases like diabetes, heart disease, and obesity. His approach focuses on whole, unprocessed foods, and he advocates for a plant-based diet rich in vegetables, fruits, nuts, and seeds.

Another nutritional guru making waves in the field is Dr. Michael Greger, the founder of NutritionFacts.org and author of the bestselling book “How Not to Die.” Dr. Greger is a staunch advocate for a plant-based diet, and he provides evidence-based research on the health benefits of a diet rich in fruits, vegetables, and whole grains. He believes that by adopting a plant-based diet, we can prevent and treat a wide range of chronic diseases, and live longer, healthier lives.

Other nutritional gurus like Dr. JoAnn Manson, Dr. David Katz, and Dr. Marion Nestle are also leading voices in the field of nutrition, advocating for a whole foods, plant-based diet that prioritizes health and sustainability. These experts are passionate about educating the public on the importance of food choices in preventing and treating disease, and they provide practical tips and advice on how to incorporate more plant-based foods into our diets.

In a world where processed and fast foods are readily available and often marketed as convenient and affordable options, these nutritional gurus are beacons of light, guiding us towards a healthier, more sustainable way of eating. By following their advice and incorporating more whole, plant-based foods into our diets, we can improve our health, reduce our risk of chronic disease, and live longer, happier lives.

So, if you’re looking to make a change in your diet and improve your overall health, consider seeking out the advice of these nutritional gurus. With their wealth of knowledge and expertise, they can help you make informed decisions about what you eat, and guide you on the path to a healthier, more vibrant life.

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HEALTH

Low Carb Diet May Induce Remission Of Type 2 Diabetes

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Low-carb diets have been popular for some time now due to their proven substantial benefit to weight and/or fat loss. 

But, recent findings have shown that the benefits may be even greater than once believed…even inducing remission in people with type 2 diabetes. 

That’s right, aside from weight loss, improved cholesterol levels, potential boosts in brain health, and benefits to the health of your heart, low carb diets are now proving effective for diabetes patients as well. 

So, what is it about restricting carbs that brings such great benefits to those with type 2 diabetes? And, can these results be sustained long term? 

As low carb diets are often said to be difficult to maintain over long lengths of time, what can you do to ensure you don’t get burnt out?

Let’s take a look…

The Effects Of Carb Restriction On Type 2 Diabetes

The findings of a recent study have the diabetic world buzzing, and rightfully so!

Earlier this year, researchers at Texas A&M studied results from randomized trials assessing the effectiveness of low carb diets amongst those individuals with type 2 diabetes.

These studies found that participants who followed a low carb diet raised the likelihood of their diabetes going into remission by 32%.

Concerning 1,357 participants (spanning several studies), most of whom were between the ages of 47-67 and overweight or obese, those who saw such results followed a strict low carb eating regimen for 12 weeks. 

Researchers checked in on participants at both 6 and 12 months, and the greatest benefits were seen at 6 months. 

At 12 months, while some participants were still in remission, those rates were lower than the 6 month mark. 

The hypothesis is that those individuals who remained diligent in their adherence to a low carb diet saw continued benefit, while those who were less consistent lost the benefits related to their type 2 diabetes over time. 

So then, how exactly does restricting carbs benefit patients with type 2 diabetes?

Essentially, you can think of carbs to type 2 diabetes in a similar way that we think of milk to those with lactose intolerance. 

With lactose intolerance, a person’s body can not accurately process lactose. 

In the case of type 2 diabetes, a person’s body can not accurately process carbohydrates. 

So, someone who can not process carbohydrates accurately or efficiently, when consuming foods rich in carbs will experience high levels of blood sugar (consistently) and even weight gain. 

Normally, when we consume carbohydrates they get broken down into sugar. This sugar then enters our bloodstream causing blood sugar levels to rise. 

This spike then tells your pancreas to produce insulin to help your cells to absorb that blood sugar for energy (both for storage and immediate usage). 

In cases of type 2 diabetes, over time the body stops responding to that insulin which causes blood sugar levels to remain too high for too long. And, eventually that insulin production can stop altogether. 

So, for type 2 diabetes patients, eating a low carb diet decreases the strain on the body and lessens the body’s propensity to produce too much insulin. 

As eating fewer carbs helps the body to maintain healthy blood sugar (or blood glucose) levels, carb intolerance and insulin resistance improves as well.

Obviously then, maintaining a low carb lifestyle would be a crucial component in continuing to reap those rewards in one’s fight against diabetes, but many would argue this to be a difficult task. 

So, how can you successfully restrict carbs long term? 

Tips For Success While Cutting Down On Carbs

One of the biggest hurdles to successfully reaping the rewards of a low carb diet long term is the (often deemed) lack of sustainability of such diets. 

Even registered dieticians and nutrition experts agree that cutting carbs long term can be difficult…but certainly not impossible! 

So, what tips do the experts give regarding low carb success? 

1- Slow And Steady Wins The Race

Low carb diets can be highly restrictive. And, one mistake that many make is to dive headfirst into the deep end…no looking back. 

While such ambition is admirable, dietary restrictions of any kind that are fast and furious often fizzle out before they finish. 

Therefore, the experts recommend an approach with a slow beginning. 

Dr. Minisha Sood, an endocrinologist at Lenox Hill Hospital in New York City advises her patients to “start with one meal at a time.” 

Dr. Sood recommends beginning with dinner as the meal to tackle first: “Aim to lower carb intake (at this meal) by about 50% by swapping out unhealthy, starch-packed carbohydrates for healthier sources such as healthy grains or lentils.”

From there, you can then begin to make similar healthy swaps at lunch, then breakfast, and snacks. 

2- Stay On Track Through Tracking

Keeping a food diary or journal to keep track of not only what you eat, but how those foods affect your body is a proven method to help you stay on track. 

I know that many people don’t like the idea of tracking food long term, but consider doing so as you begin your low carb eating regimen to see how your body reacts to various foods, track your gains in energy, and keep you motivated. 

In time, you may find that you don’t need to track as often. And, you can always drop or pick up this healthy habit as needed. But, in the beginning, keeping track is a great way to foster success. 

3- Talk To Your Doc

Keeping your physician in the loop when dealing with type 2 diabetes is very important. 

Your doctor or specialist knows your situation and can recommend a plan best suited to your needs. 

As different carbs affect different people in different ways, your doctor or a nutritionist can guide you to the best choices for your specific needs. 

4- The Buddy System

As with any diet or healthy eating plan, there’s often help in numbers. 

In fact, studies have shown people are more successful at adhering to dietary changes (and losing weight) when they have the support of a friend or buddy. 

Sticking to any diet long term is difficult, but having a support system along the way can increase your chances of long term success. 

5- Variety Is The Spice Of Low Carb Life

While there are plenty of delicious low carb food options available for breakfasts, lunches, dinners, and snacks, not experiencing a variety of those options can hinder your ability to stay low carb long term, thereby missing the benefits to be had (especially regarding type 2 diabetes). 

Many cultures have eaten low carb diets for centuries, so…we can do it…we’ve just got to stay out of boring ruts when it comes to our food choices. 

Conclusion

Studies have proven that low carb diets can cause type 2 diabetes to go into remission. 

The only problem is, these results aren’t sustained long-term (post 12 months) if patients do not remain on a low-carb diet. In other words, at this point, research suggests that low-carb eating needs to become a lifestyle to reap long-term healthy rewards. 

So, if you have type 2 diabetes, consider talking to your doctor (first and foremost) about how a low-carb diet may benefit your condition. 

Then, once you get the green light and some direction from your physician or specialist, don’t forget to ease into this style of eating, keep track of your food intake and progress, incorporate a variety of foods, and enlist the support of a friend for long-term success. 

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Research has proven it helps target the real ROOT CAUSE of high blood sugar…

And torch away stubborn sugary fat in the process

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References:

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