A diet plan that involves zero cooking? Anyone who struggles in the kitchen is likely saying “sign me up!” The raw food diet combines veganism with raw foodism, supporting weight loss, improved heart health and a healthier lifestyle overall. It’s a healthy, energizing way of eating, and with the right recipes, you’ll love following this eating plan. Ready to learn more about the raw food diet? Check out our 7-day meal plan for beginners!
What is the Raw Food Diet?
The raw food diet is just what it sounds like- a diet based on eating mostly raw, unprocessed whole foods. Supporters of the raw food diet believe that eating raw foods is beneficial for health and weight loss since you’re cutting out high calories, sugars and processed foods. Also known as raw foodism or raw veganism, the raw food diet consists of consuming mostly fruits, vegetables, nuts and seeds. Some people also consume raw eggs and dairy, and even raw fish and meat, although this is less common.
Food is considered raw if it has never been heated over 104-118°F. It also shouldn’t be refined, pasteurized, treated with pesticides or processed in any other way. Alternative preparation methods such as juicing, blending, soaking, sprouting and dehydrating are used as an alternative to cooking.
The idea behind the raw food diet is that cooking food destroys natural enzymes and nutrients found in foods. Raw food dieters believe eating raw food makes them healthier, increases their energy, and helps them lose weight.
Can You Lose Weight on the Raw Food Diet?
Although weight loss is not the main aim of a raw food diet, raw food diets are low in calories, high in fibre and based primarily on healthy whole foods. Due to all these factors, weight loss is common when you follow a raw food diet.
7 Pros and Cons of the Raw Food Diet
3 Pros of the Raw Food Diet
1. Nutritional Perks
Most of the foods you eat on the raw food diet will be high in vitamins, minerals, and fibre. The raw food diet is typically a low-sodium diet, free from added sugars, preservatives and other additives, which increases your overall health.
2. Weight Loss
You’re pretty much guaranteed to lose weight on the raw food diet since it’s very low in calories. It also urges you to cut out foods that typically lead to weight gain such as processed junk foods and added sugar, focusing on the consumption of healthy, whole-foods. The combination of these things helps people on the raw food diet to lose weight.
3. Can Improve Heart Health
Since the raw food diet is so rich in fruits and vegetables, it can lower blood pressure and reduce the risk of heart disease and stroke. The eating plan also focuses on nuts, seeds, sprouted whole grains and legumes, which can improve blood cholesterol levels and further lower your risk of heart disease.
4 Cons of the Raw Food Diet
1. Low in Certain Nutrients
Although you’re consuming certain nutrients on the raw food diet, you’re also missing out on other essential nutrients such as protein, iron, calcium and vitamin B12. And contrary to the claims that cooking eliminates nutrients from food, cooking can actually boost certain nutrients like beta-carotene and lycopene, and it also kills bacteria.
2. Some Foods Are Toxic When Raw
Before you get started on the raw food diet, it’s important to know that some foods can be toxic when consumed raw. These foods include buckwheat, kidney beans, alfalfa sprouts, parsnips, eggs and meat.
3. Bloating and Gas
Bloating and gas are a side effect of the raw food diet. Many raw vegetables are rich in insoluble fibres, which we can’t digest and get fermented in the gut by bacteria, leading to gas. Cooking helps soften the fibres. People with irritable bowel syndrome find the raw food diet particularly tough on their gut, causing digestive distress.
4. The Diet is Restricting
Adopting a raw food diet is restricting, to say the least. It’s fine when you’re at home and are able to prepare food for yourself, but issues arise when you’re out at a restaurant with friends, have a lunch meeting at work or at an event like a bridal shower. You’ll likely have to bring your own food to certain events so you don’t end up hungry.
Targeting a particular body part to lose fat does not involve rocket science. If you are leading a healthy, well-balanced lifestyle, your body will shed fat overall, and not just from the thighs.
Thigh fat is mainly subcutaneous fat that is present beneath the skin. You will need to do high-intensity workouts that target specific areas to help tone the thighs. These workouts, along with a healthy diet and lifestyle changes, can help you get sustainable results.
How To Lose Thigh Fat
You need a triangular approach to get good results – specific exercises, a healthy diet, and lifestyle management.
This a good thigh exercise. It will help you shed fat from the lower body.
Lie down on the floor, facing the ceiling.
Keep your palms on the sides, facing the floor, and relax.
Lift both the legs at a 30-degree angle from the ground.
Hold for about five seconds. Bring the legs down to the floor slowly.
Repeat 10 times.
This stretching exercise will ensure proper blood circulation.
Sit upright with your legs joined and stretched.
Slowly move the legs apart as far as you can.
Breathe in as you bend right to touch the toes of the right foot with both your hands.
Try to touch the knees with your head. Relax and hold for 5 seconds.
Slowly lift your head and bring your hands to each side of your pelvis. Breathe out while doing so.
Do this for the left side.
Repeat 10 times.
This is an effective way to lose fat from the thighs. Air cycling also takes care of your pelvic and knee joints.
Lie on your back and face the ceiling.
Lift your legs to 90 degrees with the floor.
Start moving your legs as if you are cycling in the forward direction.
Do this for 1 minute and then slowly put your legs down and relax.
Move your legs up to 90 degrees and start air cycling in the backward direction for 1 minute.
Repeat the set 5 times.
Lunges are the perfect workout for your inner thighs. They also take care of the gluteal muscles and help shed a few extra pounds from your buttocks.
Stand straight with your feet about 3 cm apart.
Hold light weights in each hand.
Step forward with your right leg and bend your left leg to come to a “proposing” position.
Do this with the left leg.
Repeat the set 10 times.
This will work your thighs and buttock muscles and tone them as well.
Lie straight on the mat. Hold your head up by placing the palms of your hands behind your head.
Lift your leg slowly and keep both legs straight.
Move them apart vertically, bring them together, and move them apart again.
Repeat 15 times with each leg.
Do this only when you have lost a good amount of fat from your thighs. This exercise helps to build muscles. Without losing the fat, if you build muscle, you may actually end up making your thighs look bigger.
Stand with your shoulders relaxed and legs apart. Point your toes outward.
Keep your upper body straight. Inhale and slowly lower your buttocks until you come to a sitting position.
Hold for about 5-10 seconds.
Repeat this 10 times.
This is a good exercise to work on the thigh and glute muscles.
Get down on all fours, with the elbows straight and toes pointing toward the wall behind you.
Look down at the floor so that the spine is parallel to it.
Kick high at an angle such that the sole is parallel to the ceiling, and the thighs and calves are perpendiculars.
After a few seconds, get back on all fours.
Repeat this 15 times and do it with the other leg post that. You can increase the number of kicks based on your convenience.
Here are some additional exercises you can do:
Cardiovascular exercises can be very effective in slimming your thighs. These include working out on cardio equipment like a stationary bike, treadmill, or elliptical trainer. Half an hour of cardio for at least five days a week helps in slimming down the lower body and maintaining healthy body weight.
Aerobic exercises help in burning fat on your inner thighs and the rest of the body as well. Certain exercises like stair climbing, brisk walking, running, and dancing increase the heart rate and work out your thigh muscles. Hence, make it a point to indulge in aerobic exercises for at least 45 minutes a day, five days a week.
2. Dietary Changes
A healthy diet plays a key role in toning down the entire body, including the thighs. You need to follow some basic guidelines:
Check On Your Calorie Intake
Reduce your calorie consumption to 1200-1500 calories based on age, sex, and physical activity. As a result, your body will start utilizing the extra fat as a source of fuel. Cut down on empty-calorie sources and replace them with healthy foods.
Eat Healthy Protein
Include lean meat, eggs, pulses, and legumes as sources of protein in your diet. Aim to include protein sources in all your meals as protein is not only a major nutrient to build up muscles, but it also promotes satiety and regulates hunger. Have protein snacks between meals to curb hunger pangs.
Dieting does not mean you need to avoid fat. Fat is one of the important macros that help maintain the elasticity of the skin and make it smooth and control your hunger. A study found that consuming a PUFA-rich diet for 7 days decreased fasting ghrelin levels and promoted satiety levels (2). Consume nuts and seeds mixed with one teaspoon of clarified butter to enhance the taste.
Have More Fruits And Vegetables
Fruits and vegetables are low in calories and natural sources of fibre, which provides bulk to stool and helps in curbing hunger pangs. A study showed that increasing vegetable intake can help in maintaining weight.
Always consult with a doctor or nutritionist/dietitian before incorporating any changes in your lifestyle.
3. Turn Your Lifestyle Around
We tend to accumulate a lot of fat when we overwork our body or mind. Proper rest is highly recommended for women who want to lose thigh fat or weight in general. Less than 7 hours of sleep can make you gain weight.
Managing stress is very important. If you cannot control stress, the cortisol levels increase, which, in turn, stimulates the hunger hormone. Combine the above-mentioned exercises with some deep breathing practices to manage stress.
Playing any sport, at least thrice a week, will help you in many ways. It can be playing fetch with your dog or playing soccer with your toddler. The adrenaline and the good hormones will help you lose weight and keep your hunger pangs at bay.
Try and take out time for hiking, biking, or travelling to places that you always wanted to. Hiking and biking will help tone your thigh muscles, and travelling will help you see places and people that will open up a new world to you.
Shedding stubborn fat takes time, and there is no short cut method to achieve it without surgery. Though diet and lifestyle factors play a role, if you are lethargic and do not exercise, you will not be able to achieve your goal. Focus on healthy practices. As you lose total body fat, your legs and thighs will automatically get toned up.
Weight Watchers may be an established and effective program for those that need to melt off. however, after you initial begin, deciding what to eat is overwhelming! Their ar many nice Weight Watchers meal plans, thus narrowing down your choices may prove tough. Dieters love the variability, however, at the start of their weight loss journey, the quantity of food and meal choices is daunting!
One way to feel smart regarding your program and slender down your choices is to use a pre-arranged menu arrange. Weight Watchers menus are divided by meals and days, and following a group arrange for per week or a month will build your life easier. A “map” of Weight Watchers foods is an enormous facilitate, particularly for brand spanking new dieters. This Weight Watchers menu arrange makes it simple to arrange for the week ahead and takes the bulk of the strain out of designing for an eminent week of weight loss.
That’s why we have a tendency to came up with this week-long Weight Watchers menu arrange. everyday options a delicious breakfast, lunch, and dinner direction. By the tip of the week, you’ll feel nice regarding following the arrange for a whole week and you’ll see the results you’re seeking!
Recently, we updated this post with new and exciting Weight Watchers recipes. Don’t worry – we left in many of your standby favourites, but we wanted to breathe new life into this 7-day Weight Watchers menu plan. So, if you’ve followed this meal plan in the past, give it another try and let us know what you think in the comments!
7-Day Weight Watchers Menu Plan
Individual Egg & Spinach Bowls
Yields: 4 servings | Serving Size: 1 bowl | Calories: 84 | Total Fat: 2 g | Saturated Fat: 1 g | Trans Fat: 0 g | Cholesterol: 57 | Carbohydrates: 6 g | Sodium: 335 mg | Dietary Fiber: 1 g | Sugars: 2 g | Protein:11 g | SmartPoints (Freestyle): 1 |
8 large egg whites, (recommend free-range)
1 whole egg
1 cup baby spinach, torn or chopped into small pieces
1/2 cup diced tomatoes
1/4 cup feta cheese, fat-free
1/2 teaspoon black pepper
Kosher or sea salt to taste
Preheat oven to 350 degrees.
Whisk together all ingredients in a medium mixing bowl. Lightly mist 4 (1/2 cup) ramekins with nonstick cooking spray and evenly divide egg mixture into bowls.
Place ramekins on a cookie sheet and bake 20 minutes or until eggs puff and are almost set in the centre. Serve hot.
Grate the carrots, celery root, zucchini, red cabbage, and beets using a
food processor or medium grate.
Chop the onion, tomato, and bell pepper into 1/2 inch cubes or smaller.
Liquid sautés grated and chopped vegetables in the pan for 3 to 5 minutes: Heat several tablespoons of vegetable broth in a pan over medium-high heat until bubbling, then add veggies and liquid sauté until just al dente, just as you would with oil, frequently deglazing the pan with a wooden spatula and additional broth if it evaporates.
Heat 3 cups vegetable broth in a large pot until boiling, then reduce heat to simmer.
Add sautéed veggies to the broth and simmer for 20 to 25 minutes, adding salt and pepper to taste, and simmer until veggies are tender. Squeeze in the juice of 1 lemon to taste for traditional sour flavour. Tofu Sour Cream (optional)
Combine all ingredients in a high-speed blender then puree until smooth and creamy. Chill before serving.
Store in refrigerator in a sealed container and use within 2 weeks.
Optional: serve as a garnish, finely chopped parsley and a dollop of freshly made tofu sour cream
We love this completely vegan recipe. It’s filled with nutrient-dense ingredients and it tastes great, too!
1 tablespoon finely minced, peeled the ginger root
3 tablespoons water
2 boneless, skinless chicken breasts, cut into thin strips
2 eggs, beaten
2-3 tablespoons lite soy sauce, optional Tamari
2 teaspoons sesame oil
1/4 cup chopped scallions or green onions, optional
For the rice:
Add rice, salt, and water to a pot, stir once, and bring to a boil over high heat. Reduce heat to low and cover. Allow to cook, untouched, for 40 minutes or until tender and liquid is absorbed. Remove from heat and let stand for 5 minutes, covered.
Refrigerate rice until cold, preferably overnight.
To fry the rice:
Add olive oil to a large nonstick skillet or wok. Over medium heat add chicken, onions, bell pepper, and ginger and cook for about 4 to 5 minutes, until onions are translucent and chicken is mostly cooked through. Add cooked rice and water and increase heat to medium-high.
Push rice to one side and add beaten eggs to the other side, scramble quickly then toss in with the rice mixture. Stir in the soy sauce and sesame oil.
Remove from the heat and toss in the scallions, if using. Enjoy!
It’s easy to eat clean when the food tastes this good. This comforting “fried” recipe fits nicely into your Weight Watchers plan.
These perfectly-portioned breakfast bowls take the guesswork out of weight-loss. Each cup has exactly 2 SmartPoints – a perfect way to start your day!
Yields: 6 servings | serving size: 1 slice | Calories: 141 | Total Fat: 5 g | Saturated Fats: 1 g | Trans Fats: 0 g | Cholesterol: 93 mg |Sodium: 593 mg | Carbohydrates: 15 g | Dietary fiber: 5 g | Sugars: 5 g | Protein: 11 g | SmartPoints (Freestyle): 2 |
1 tablespoon olive oil
1 small yellow onion, diced
2 cloves garlic, minced
½ cup diced red bell pepper
½ cup diced green bell pepper
½ cup sliced zucchini
6 broccoli florets
¼ cup diced sun-dried tomatoes
3 large eggs
4 large egg whites
2 tablespoons low-fat milk
1 teaspoon dried oregano
½ teaspoon black pepper
Sea Salt to taste
¼ cup plus 1 tablespoon low-fat parmesan cheese, optional
Preheat oven to 425 degrees.
In a large skillet on medium-low heat, add oil and sauté onion and garlic until tender, about 4 minutes. Add diced bell pepper, zucchini, broccoli, and sun-dried tomatoes and continue sautéing 2 minutes.
In a medium mixing bowl, whisk together eggs, egg whites, milk, spices, and ¼ cup parmesan cheese. Lightly spray a 9” pie dish, add sautéed vegetables. Pour egg mixture over vegetables, make sure to cover all veggies.
Loosely cover with foil and bake 10 minutes at 425 degrees, reduce heat to 350 and continue baking 20-25 minutes. Remove foil the last few minutes of baking time and sprinkle with the remaining parmesan cheese. Quiche is done when it puffs and a knife inserted in the centre comes out clean.
This crustless quiche couldn’t be easier to make – just pop it into the oven and wait for it to be done. You can even make it in advance and eat it on-the-go.
Turkey, Brie, and Peach Panini (12 Freestyle SmartPoints)
2 large ripe peaches, peeled, pit removed, and roughly chopped
1 garlic clove, minced
1/2 small yellow onion, thinly sliced
1/2 cup water
1/4 cup apple cider vinegar
2 tablespoons honey
1/2 teaspoon Kosher salt
1/4 teaspoon ground black pepper
1/4 teaspoon ground cinnamon
1 tablespoon whole grain mustard
For the Panini:
8 slices crusty whole-grain bread
2 tablespoons extra-virgin olive oil
4 tablespoons Dijon mustard
8 slices low-fat Brie cheese
8 slices turkey breast (leftover roasted turkey works great!)
1 cup arugula
For the Peaches: In a medium saucepan, combine all ingredients. Bring to a boil on medium-high heat, stirring occasionally. Once boiling, reduce heat to low and simmer for about 30 minutes or until most of the liquid is absorbed. Stir often to prevent burning. The peaches will resemble a thick jam or jelly. Store in an airtight container and refrigerate when not using.
For the Panini:
Lightly spread olive oil on one side of each bread slice with nonstick spray. Place 4 slices, oil side down, and spread 1 tablespoon of Dijon mustard on each un-oiled side. On top of the mustard, place Brie cheese, turkey, arugula, and the prepared peaches. Divide each ingredient evenly among each bread slice. Place remaining bread slices on each, oil side up.
Heat a saute pan or panini press to medium-high heat. Once hot, place each sandwich and cook each side until golden brown and cheese is melted, about 3 minutes pressing down lightly on the sandwich. Cool slightly before cutting and serving.
Treat yourself with the sweet and savoury flavours in this tasty sandwich. It certainly won’t feel like you’re “dieting” with this meal.
Cucumber Quinoa Salad With Ground Turkey, Olives, & Feta
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Yield: 12 servings | Serving Size: 1/2 cup | Calories: 97 | Total Fat: 4 g | Saturated Fat: 1 g | Trans Fats: 0 g | Carbohydrates: 10 g | Fiber: 2 g | Sugars: 2 g | Protein: 6 g | Cholesterol: 20 mg | Sodium: 211 mg | SmartPoints (Freestyle): 2 |
1/2 pound ground turkey sausage
3 large cucumber, sliced into 1/4 inch half circles
1 small red onion, sliced thin
1 cup grape tomatoes, sliced in half
1/2 cup kalamata olives
1/2 cup fat-free feta cheese crumbles
1 1/2 cup quinoa, cooked
2 tablespoons fresh mint, chopped
2 cloves garlic, minced
1 tablespoon fresh oregano, chopped
1 tablespoon lemon juice
In a large skillet, cook the turkey sausage. Break the sausage into small pieces as it cooks. Drain off any excess liquid and cool completely.
Once the turkey sausage is cool, combine the sausage with the remaining ingredients. Mix well and chill before serving. Enjoy!
This salad not only looks beautiful, but it tastes great, too. This is definitely a filling, entree salad, so you won’t have to worry about being hungry after dinner.
Skinny Berry Parfait (10 Freestyle SmartPoints)
Servings: 6 | Calories: 276 | Total Fat: 14 g | Saturated Fats: 8 g | Trans Fats: 0 g | Cholesterol: 5 mg | Sodium: 32 mg | Carbohydrates: 29 gm | Dietary fiber: 5 g | Sugars: 8 g | Protein: 11 g | SmartPoints (Freestyle): 10 |
1 cup old-fashioned oats
1/2 cup almonds with skins, sliced
1/2 teaspoon cinnamon
3 tablespoons unrefined coconut oil
1/2 cup fresh raspberries
1/2 cup fresh blueberries
1/2 cup fresh blackberries
2 cups raspberry yoghurt (here’s the recipe, just change out a strawberry spread for raspberry)
Preheat oven to 350 degrees.
In a medium bowl, combine oats, almonds, and cinnamon. Stir in melted coconut oil to combine with other ingredients. Line a cookie sheet with parchment, spread oats evenly and bake approximately 20 minutes or until golden. Stir after 10 minutes. Allow cooling completely.
You’ll likely have leftover granola. This granola is a wonderful snack or topping. Try adding raisins or other dried fruit without added sweeteners.
Alternate yoghurt, granola, and berries in parfait glasses.
Choose other berries if you prefer.
This berry parfait is so tasty, it could almost be a dessert. It doesn’t even have any added sugar because the granola and berries give you all the sweetness you need.
Turkey Sausage Egg Roll Bowl (5 Freestyle SmartPoints)
Heat a large skillet over medium heat. Add the turkey sausage and cook, stirring often to crumble, until cooked through. Drain excess fat from the sausage.
Add the sesame oil followed by the cabbage, carrot, red cabbage, onion, garlic, ginger, soy sauce, salt and pepper to the skillet with the sausage. Cook for 3 to 4 minutes or until cabbage has softened a bit but is still a little crunchy.
Remove from the heat and top with the green onions and fresh cilantro.
An egg roll bowl tastes exactly like Chinese take-out – except it’s healthy! You’ll love the flavours and how much cheaper it is to skip take-out.
Skinny Quinoa with Black Beans (3 Freestyle SmartPoints)
Yields : 4 servings | Serving size: 1 cup | Calories: 201 | Total Fat: 4 g | Saturated Fats: 0 g | Trans Fats: 0 g | Cholesterol: 0 mg | Sodium: 204 mg | Carbohydrates: 33 g | Dietary fiber: 7 g | Sugars: 3 g | Protein: 7 g | SmartPoints (Freestyle): 3 |
1 tablespoon olive oil
1 medium sweet or yellow onion, diced
2 cloves garlic, minced
3/4 cup quinoa (uncooked), rinsed (red or white will work)
1 (15 ounces) can black beans(low sodium preferred), drained and rinsed
1 teaspoon chilli powder
1 teaspoon cumin
1/4 teaspoon crushed red pepper flakes (more or less to taste)
1/2 teaspoon black pepper
Kosher or sea salt to taste
1 (4.5 ounces) can dice green chilis
1 (10 ounces) can diced tomatoes
1/2 cup freshly chopped cilantro
1 3/4 cup vegetable broth, low sodium
In a large skillet add olive oil, turn to medium-low heat and saute diced onions until tender, about 4 minutes, add garlic and saute one additional minute. Add the remaining ingredients in the order listed above. Cover, bring to a boil, reduce heat to a low boil and cook 15-20 minutes or until liquid is absorbed. Remove from heat and allow to sit 5 minutes covered before serving. Fluff quinoa with a large spoon and serve.
Most Mexican dishes are made with rice, but we swapped in quinoa to give you a burst of protein. If you weren’t a quinoa lover before, you will be after this dish.
In a small bowl, combine chia seeds and orange juice, mix well and refrigerate.
While chia seeds set, add remaining ingredients to a blender. Blend until smooth. Remove chia seeds from the refrigerator (the seed should have absorbed the liquid and will be gel-like). Add the mix to the blender and blend until well combined. Serve and enjoy!
Start your day off right with this protein-packed version of a banana shake. The chia seeds add a punch of fibre, along with beneficial antioxidants.
Preheat oven to 400 degrees. Spray a 9 x 13-inch pan with nonstick spray.
Place the zucchini in a colander and sprinkle with salt. Let sit for 10 minutes then press the zucchini to squeeze out all the moisture. Place the squeezed zucchini in a large bowl and add the eggs, parmesan, and mozzarella. Mix well and press into the prepared baking dish. Bake for 15 to 20 minutes until lightly golden. Remove from the oven.
Meanwhile, heat the olive oil in a large skillet. Once hot add the onion, pepper, carrot, and mushroom. Cook just until the onion and pepper are soft. Stir in the Italian seasoning and marinara. Bring to a simmer then remove from heat. Pour over the zucchini crust and drop the ricotta cheese on top of the mixture one tablespoon at a time, dotting the top.
Return to the oven and bake an additional 10 to 15 minutes. Remove and let sit for 5 minutes before serving.
This vegetarian recipe has everything you love about pizza, just without the excess fat. It’s packed full of vegetables, too, so you’ll definitely get your daily serving today!
Slow Cooker Chicken Pot Roast (2 Freestyle SmartPoints)
Servings: 6 | Serving size: 1/6 of recipe | Calories: 178 | Total Fat: 8 g | Saturated Fats: 2 g | Trans Fats: 0 g | Cholesterol: 31 mg | Sodium: 104 mg | Carbohydrates: 15 g | Dietary fiber: 3 g | Sugars: 2 g | Protein: 10 g | SmartPoints (Freestyle): 2 |
1 large roasting chicken
2 teaspoons extra-virgin olive oil
2 garlic cloves, minced
2 teaspoons fresh thyme
1 teaspoon black pepper
1 teaspoon paprika
1 teaspoon kosher or sea salt
2 stalks celery
1/4 cup water (optional)
1 cup baby carrots
2 medium potatoes, cut into 1″ cubes (optional, substitute with sweet potatoes for a Paleo-friendly recipe)
Rinse and pat dry chicken. Rub the outside of the chicken with olive oil. Combine spices and rub on the outside of the chicken. Place minced garlic in the cavity along with a little more salt and pepper. Add water to the slow cooker, next to the celery and the chicken on top, breast side up. The celery prevents the chicken from browning too much on the bottom.
Add carrots and potatoes around chicken. Cover and cook on low 6 hours or until chicken has reached an internal temperature of 165-170 degrees and veggies are tender. Use a meat thermometer to check for doneness or pierce with a fork, to make sure the juices run clear.
For extra browning, carefully remove chicken from the slow cooker, place in a large roasting pan and broil until the desired colour has been reached. Garnish chicken with fresh thyme, if desired.
Note: Adding water is not necessary, but I like to add 1/4 cup for additional moisture.
Tip: Cook with the skin for additional moisture. Be sure to remove and discard before serving.
The slow cooker makes it quick and easy to cook chicken. There are so many things you can do with leftovers, too, so don’t be afraid to take up a whole bird.
zucchini bell pepper pizza
Egg and Turkey Sausage Breakfast Tacos (7 Freestyle SmartPoints)
8 small whole wheat flour tortillas (corn tortillas can be substituted for a gluten-free option), warm
In a large bowl, combine the turkey, red pepper, salt, fennel, oregano, garlic powder, and onion powder. Mix well.
Heat a large skillet on medium-high heat. Once the pan is hot, add the turkey mixture and cook, breaking the meat into small pieces as it cooks. When the turkey is about halfway cooked, add the bell pepper and jalapeno. Cook for about 5 minutes or until peppers begin to soften and turkey is cooked through.
In a small bowl, beat together the egg whites and eggs. Add to the cooked turkey. Using a rubber spatula, move the egg around the pan to scramble. Once the egg is cooked, spoon into the tortillas. Serve and enjoy!
Tacos for breakfast? Yes, please! This is a great way to start your day with protein while enjoying the savoury flavours of healthy turkey sausage.
Warm Chicken Salad Over Arugula with Creamy Dill Dressing (1 Freestyle SmartPoint)
2 (4 to 6 ounce) boneless and skinless chicken breast, cut into 1-inch cubes
1 cup fresh asparagus cut into 1-inch pieces
1/2 cup grape tomatoes, cut in half
1/4 teaspoon Kosher salt
1/4 teaspoon ground black pepper
1/2 cup Greek yoghurt
1 teaspoon dry dill
2 tablespoon lemon juice
1 tablespoon red wine vinegar
1 tablespoon Dijon mustard
1 tablespoon whole grain mustard
4 cups baby arugula
In a large skillet on medium-high heat, heat the olive oil. Once hot, add the chicken and cook for about 5 minutes or until chicken is about half cooked. Add the asparagus and tomatoes. Season with salt and pepper and increase to high heat. Cook until chicken is cooked through and tomatoes are blistered about 5 more minutes.
Meanwhile, combine the yoghurt, dill, lemon juice, vinegar, and both mustards. Mix well and set aside.
Divide arugula into serving bowls. Add about 3 tablespoons of the yoghurt dressing to the warm chick and mix well to coat the chicken in the dressing. Spoon over the arugula. Drizzle with additional dressing if desired.
This salad is so tasty, you won’t believe it only has 1 SmartPoint. We keep the points low by using Greek yoghurt to create a craftable good creamy dill dressing.
Zucchini Bell Pepper Pizza (4 Freestyle SmartPoints)
Yield: 6 servings | Serving Size: 1 slice | Calories: 136 | Total Fat: 6 g | Saturated Fat: 2 g | Trans Fat: 0 g | Cholesterol: 8 mg | Sodium: 316 mg | Carbohydrates: 15 g | Dietary Fiber: 2 g | Sugars: 3 g | Protein: 5 g | SmartPoints (Freestyle): 4 |
1 tablespoon extra-virgin olive oil
2 garlic cloves, minced
1 small red onion, cut in half and then thinly sliced
1 cup sliced bell peppers
1 small zucchini, sliced
1/2 cup pizza sauce (Skinny Ms. recipe)
1/2 cup diced sun-dried tomatoes, or 2 Roma tomatoes, sliced
8 green olives, diced
1 tablespoon chopped fresh basil
1/2 cup shredded skim mozzarella cheese
1 (10 or 12-inch) whole-wheat thin pizza crust
Preheat oven to 450°.
In a large skillet, add oil, and sauté on medium-low heat for 1 minute, the garlic, onion, bell peppers (if using the Balsamic Bell Pepper recipe, do not sauté with the other ingredients), and zucchini slices.
Spread sauce over the crust, leaving 1 inch around the edges dry. Evenly distribute onto crust the garlic, onion, bell peppers, zucchini, sun-dried tomatoes, olives, basil, and mozzarella cheese. Preferably, place pizza directly onto the middle oven rack. Otherwise, place pizza on a large cooking stone or cookie sheet. Bake 10 minutes or until cheese is melted and bubbly.
This healthy pizza recipe is packed full of vitamins and minerals, thanks to all those tasty vegetables. So pick up a whole-wheat pizza crust and get topping!
Slow Cooker Barbecued Beans Chicken Joes
Mediterranean Egg White Frittata (5 Freestyle SmartPoints)
Heat oil on medium heat in an oven-safe skillet. Add tomato, onion, and mushroom. Saute until onions are soft, add spinach and salt and continue cooking until wilted.
In a small bowl, whisk together egg whites and milk. Pour egg mix overcooked vegetables. As the egg cooks, use a rubber spatula and gently lift the edge of the cooked egg to allow uncooked egg underneath. When the egg is 75% cooked, sprinkle with feta cheese. Put in oven and bake until the egg is completely cooked and feta begins to brown – about 5 to 10 minutes. Allow setting for 5 minutes before serving. Sprinkle with oregano and serve.
Everyone knows that the Mediterranean diet is healthy, so why not pack those flavours into your morning meal? You’ll get a ton of vegetables and a boost of protein with this breakfast.
Spicy Kale Salad with Chickpeas & Maple Dijon Dressing (2 Freestyle SmartPoints)
1 jalapeno pepper, sliced into thin strips (for extra spice, use a habanero pepper!)
For the Dressing:
1/4 cup apple cider vinegar
2 tablespoons pure maple syrup
1 tablespoon dijon mustard
1 teaspoon orange zest
For the Salad:
In a medium bowl, combine the chickpeas, cayenne pepper, and red pepper flakes. Toss well to coat the chickpeas in the spices.
In a large bowl, combine the chickpeas and the remaining salad ingredients. Toss well to combine and place the mixed salad into serving bowls. Drizzle with about 3 teaspoons of dressing and serve.
For the Dressing
Combine all ingredients and whisk well. Let sit for 5 minutes. Give the dressing a quick stir before drizzling over the salad.
Between the textured chickpeas and the sweet-and-spicy maple dressing, you’ll fall in love with this salad. I wouldn’t be surprised if you make it every week!
Barbecued Beans and Chicken Joes (5 Freestyle SmartPoints)
Yields: 6 servings | Serving size: 1 cup & 1 bun | Calories: 315 | Total Fat: 9 | Saturated Fat: 2 | Trans Fat: 0 g | Cholesterol: 80 mg | Sodium: 204 mg | Carbohydrates: 36 g | Dietary Fiber: 5 g | Sugars: 16 g | Protein: 24 g | SmartPoints (Freestyle): 5 |
1 pound lean ground chicken (ground turkey can also be used)
1 small onion, diced
1/2 cup diced bell pepper
1/2 teaspoon kosher or sea salt
1/2 teaspoon black pepper
1 (15 ounces) can pinto beans, drained
1 (15 ounces) can Great Northern beans, drained
1/4 cup coconut sugar (less to taste)
1/2 cup ketchup (recipe)
6 Whole Wheat Buns, optional gluten-free buns
In a large skillet cook ground chicken and onion over medium heat, breaking up chicken with a fork as it cooks. Cook just until chicken begins to lose its pink colour, drain off fat and add to the slow cooker.
Add the remaining ingredients and stir to combine. Cover, cook on low heat 6 to 8 hours.
Fast Slow Cooker Prep Option: Add uncooked ground chicken to slow cooker, break up with a fork, add remaining ingredients and cook 7-9 hours on low.
Stove Top Method: Cooked ground over medium-high heat, breaking up with a fork as it cooks. Drain off any fat. Add the remaining ingredients and cook for 10 minutes or until heated through.
Serve over wheat buns.
This recipe is not only WeightWatchers friendly, but it’s also a big hit with the kids.
Preheat oven to 400 degrees. Line a baking sheet with parchment paper. Place the eggplant in a single layer on the parchment and brush with 1 tablespoon of the lemon juice. Season with the sale and paper. Bake for 10 to 15 minutes or until the eggplant is lightly browned.
While the eggplant roasts, combine 1 tablespoon of lemon juice, tomatoes, radish, red onion, kale, yellow squash, and mint. Toss well.
In a small bowl, combine the remaining tablespoon of lemon juice, tahini paste, water, and garlic. Mix until smooth.
Lay the tortillas on a flat surface. Spread the tahini sauce onto the wrap. Lay the roasted eggplant on top (the eggplant can be hot or cold). Top with the kale and vegetables. Carefully fold the wrap over the filling to make a burrito shape. Cut in half and serve.
This eggplant wrap is tasty, but I have to warn you: you’re about to become addicted to this creamy tahini sauce. It’s good on almost anything!
Slow Cooker Asian Braised Pork Tenderloin (6 Freestyle SmartPoints)
Servings: 6 | Calories: 252 | Total Fat: 0 g | Saturated Fat: 2 g | Trans Fat: 0 g | Cholesterol: 74 mg | Sodium: 816 mg | Carbohydrates: 15 g | Dietary Fiber: 0 g | Sugars: 13 g | Protein: 32 g | SmartPoints (Freestyle): 6 |
1.5 – 2 pounds lean pork tenderloin
1 cup chicken broth, fat-free, low-sodium
1 tablespoon Dijon mustard
1 tablespoon rice wine vinegar
1 tablespoon lite soy sauce, low sodium (optional Tamari or Bragg Liquid Amino)
2 tablespoons honey
2 teaspoons freshly grated ginger
2 cloves garlic, minced
1 teaspoon curry powder
1/2 teaspoon black pepper
Kosher or sea salt to taste
2 tablespoons honey
2 tablespoons lite soy sauce or try BRAGG Liquid Aminos
2 tablespoons of rice wine vinegar
2 tablespoons ketchup (recipe for ketchup)
1 tablespoon sesame oil
1 tablespoon Dijon mustard
In a large mixing bowl combine all marinade ingredients. Trim away all visible fat from the tenderloin and discard. Cut tenderloin into 2” pieces and place in marinade, ensuring all sides are coated. Cover and allow tenderloin to marinate overnight in the refrigerator.
Place tenderloin and marinade in the slow cooker, cook on low 4-6 hours on low, or until it shreds easily with a fork. Remove from the slow cooker and place on a serving platter.
To prepare glaze, add all ingredients to a small saucepan, bring to a boil, reduce heat to a simmer and cook about 5 minutes or until desired thickness. Pour glaze over tenderloin.
Asian flavours work perfectly with pork, especially lean pork tenderloin. Serve this entree up with one of these 0-point sides.
When you lower or even cut out the sugars in your daily diet, you will reduce the desire for food and lose pounds more quickly.
Reasons why you should go Low-Carb:
Diets based on low carbs will decrease your desire for food, thus you will eat fewer calories and get in shape quickly. Low-carb means that you will reduce the intake of carbs like starches and sugars and consume fat and protein instead. Low-carb diets are more effective than diets low in fat, many studies have shown.
If you start to consume low-carb foods you will notice a decrease in your weight. Low-carb diet is less damaging for the body that calories restricted regimens. This type of diet decreases the levels of glucose and triglycerides in the blood, thus promoting faster weight loss. Here are some guidelines on how many calories should you consume per day in order to lose weight- They work 90 per cent of the time.
20-25 grams per day
When you consume 20-25 grams per day your body starts to use the stored fat for energy. On this way, you will decrease your desire for food and get slender in a natural way. This amount is good for people your fat to get fit fats and people who have diabetes.
Carbs that you can eat:
Veggies that have low-carbs
Seeds, avocados and nuts
Try to experiment with your diet
50-100 grams per day
If cutting off carbs is too much hard for you then this amount of carbs is the perfect choice for you. It will allow you to have some carbs in your diet while getting fit.
Carbs that you can eat:
All types of veggies
Two to three fruits a day
Just a little starchy carbs
100-150 grams per day
This amount of carbs is good for people who are active and don’t have a lot of weight to lose. This diet will help you to keep the weight that you are comfortable at and stay healthy.
Carbs that you can eat:
All types of veggies
Several pieces of fruits a day
Some starches like potatoes, sweet potatoes, grains (oats)
To get the best results you should find out which amount of carbs works for you because they have different results for different people.
1:Premier League: What happened in the English top-flight on Saturday?
N’Golo Kante opened the scoring for Frank Lampard’s side, but Kevin de Bruyne’s deflected strike and Riyad Mahrez’s fine finish ensured City returned to winning ways following their defeat to Liverpool before the international break.
Alexandre Lacazette rescued a late point for Arsenal in a 2-2 draw against struggling Southampton to prevent Unai Emery’s side falling to back-to-back defeats.
In Saturday’s early kick-off, Jose Mourinho made a winning start to life as Tottenham manager as his side survived a late West Ham fightback to earn a first Premier League away win since 20 January.
2: Premier League: Arsenal salvage a last-gasp draw against Southampton and Liverpool grab dramatic victory over Crystal Palace, Man City defeat Chelsea
Unai Emery’s future as Arsenal manager may have been saved thanks to Alexandre Lacazette’s last-minute strike to salvage a 2-2 draw against Southampton in front of an angry Emirates.
Saints were on the verge of claiming their first victory ever away at the Gunners until the Frenchman equalised seconds before the final whistle.
Mourinho made a great start to life as Tottenham boss GETTY IMAGES – GETTY 3 Mourinho made a great start to life as Tottenham boss Manchester City came from behind to keep themselves within nine points of Premier League leaders Liverpool with a hard-fought 2-1 win over Chelsea.
De Bruyne scored as Man City defeated Chelsea at the Etihad De Bruyne scored as Man City defeated Chelsea at the Etihad Sergio Aguero hit the woodwork before the break but the game ended with concern for City’s record goalscorer after he hobbled off 13 minutes from time.
3: Manchester City tops Chelsea, snaps Blues’ Premier League win streak
it’s not even December yet, but even at this relatively early stage of the Premier League season, it felt like Manchester City needed to beat high-flying Chelsea on Saturday to have any hope of retaining the English title it won in each of the last two seasons.
Apparently the Citizens themselves felt the same way, as Pep Guardiola’s team overcame a first-half deficit to earn a 2-1 victory and three badly needed points, leapfrogging the Blues into third place behind Leicester City and table-topping Liverpool.
After darting between Chelsea defenders Emerson Palmieri and Kovacic, the Algerian finished off his solo effort with a pinpoint left-footed shot that beat Kepa Arrizabalaga inside his far post: Arrizabalaga nearly gifted the host a third goal before the half was out, but Sergio Aguero’s shot was saved by the crossbar.
Chelsea still couldn’t find a way back into the match, though, the final scoreline flattering them after Raheem Sterling’s stoppage-time strike was nullified after VAR determined that Sterling was a hair offside.
4: Premier League live stream, TV channel, watch online, preview as Pulisic starts
The Premier League’s game of the week for Matchday 13 is a battle of the top four as third-place Chelsea goes to fourth-place Manchester City on Saturday.
The loss to Liverpool last time outputs the pressure on, and if they drop points they could down double-digit points It’s also about time for this attack to turn it around after scoring one goal in each of their last two games.
5: Premier League Live Stream, Schedule, TV Channel, Start Time
The international breaks are over for a while, which means the Premier League returns for the very busy holiday season. West Ham and Tottenham match up at London Stadium to kick off the weekend. It’s time for the contenders to separate themselves from the pretenders.
Tottenham Hotspur may have found the one opponent that has been more disappointing than them this season. West Ham finds itself just five points above the relegation zone with just 13 points through 12 matches. Manager Manuel Pellegrini’s job is under fire after the extremely poor start. The Hammers added several promising signings in the summer to an already talented squad. Many expected them to compete for a Europa League and even possibly challenge for the Top Four. Unfortunately, those prognostications haven’t come true. Tottenham hasn’t won any competition since its 2-0 win over Manchester United on September 22.
The Spurs are just one point better in the table, sitting in 14th. The downfall of Tottenham is possibly the most surprising story of the European season so far considering it was playing in the Champions League final less than six months ago. Mauricio Pochettino’s side has a ton of work to do to get back on track. It won’t be easy away from home where they haven’t won a match since January. It’s clear that the Spurs have the talent to succeed and turn around their season, the question is, have things become too out of hand behind the scenes to salvage their campaign?
Anxiety can be a masterful imposter. In children, it can sway away from the more typical avoidant, clingy behaviour and show itself as tantrums, meltdowns and aggression. As if anxiety wasn’t hard enough to deal with!
When children are under the influence of an anxious brain, their behaviour has nothing to do with wanting to push against the limits. They are often great kids who don’t want to do the wrong thing, but they are being driven by a brain in high alert.
If we could see what was happening in their heads when anxiety takes hold like this, their behaviour would make sense. We would want to scoop them up and take them away from the chaos of it all. Of course, that doesn’t mean that they should be getting a free pass on their unruly behaviour. Their angry behaviour makes sense, and it’s important to let them know this, but there will always be better choices they are capable of making.
Once kids have a more solid understanding of why they do what they do, they will be well on their way to finding a better response. Here’s where the adults in their lives will make a critical difference. Parents, grandparents, teachers – anyone who is able to understand and respond to their behaviour as something driven by anxiety, rather than ‘naughty’ behaviour, will be helping them to find healthier, stronger, more effective ways to respond to the world. All kids have it in them to do this, but anxiety can have a sly way of stealing the attention from their strengths. Now to put an end to that.
Anxiety or Aggression?
Anxiety happens when a part of the brain, the amygdala, senses trouble. When it senses a threat, real or imagined, it surges the body with hormones (including cortisol, the stress hormone) and adrenaline to make the body strong, fast and powerful. This is the fight or flight response and it has been keeping us alive for thousands of years. It’s what strong, healthy brains are meant to do.
An anxious brain is a strong, healthy brain that is a little overprotective. It is more likely to sense a threat and hit the panic button ‘just in case’. When this happens often, it can create ‘anxiety about the anxiety’. One of the awful things about anxiety is the way it launches without warning, and often without need, sending an unsuspecting body unnecessarily into fight or flight.
For kids with anxiety, any situation that is new, unfamiliar, difficult or stressful counts as a potential threat. The fight or flight response happens automatically and instantaneously, sending neurochemicals surging through their bodies, priming them for fight or flight. Every physical symptom that comes with anxiety – racy heart, sick tummy, clammy skin, vomiting, shaky arms or legs – is because of the surging of these neurochemicals. The natural end to the fight or flight response is intense physical activity. If the threat was real, they’d be fighting for their lives or running for it. When there is no need to fight or flee, there is nothing to burn up the neurochemicals and them build-up, causing the physical symptoms of anxiety. (For a detailed child-friendly explanation of what causes each of the physical symptoms of anxiety, see here.)
If anxiety is having a hand in angry behaviour, the signs of anxiety will still be there in some way. Look for any type of avoidant behaviour, sick tummies, headaches, sensitivity to new or unfamiliar situations. Any of these might be a clue that anxiety is hard at work. Take note of when the meltdowns or tantrums happen. Is there a pattern? Do they seem to happen more in unfamiliar situations or situations that might overspend your child’s emotional resources?
Why do some kids show anxiety as anger?
Anxiety is often associated with avoidance or clinginess but it doesn’t necessarily always present itself primarily in this way. The physiological driver is the same – a brain under threat – but instead of flight, it initiates a fight. It doesn’t matter that there’s nothing at all there to worry about. When the brain thinks there’s trouble, it acts as though it’s true.
Think of this as a smoke alarm. A smoke alarm can’t tell the difference between a real fire and burnt toast, and it doesn’t care. All it wants to do is keep you safe. It does this by making enough noise to get a response. Better safe than sorry. The brain works the same way. An anxious brain is a very protective brain, and it will be quicker to hit the alarm, even when there is no need. This could happen in response to unfamiliar situations or people, playground scuffles, criticism, disappointment, the threat of embarrassment or failure – anything that could potentially trigger the feeling that something bad may be about to happen.
The fight response is the brain’s adaptive way of giving a young body the physical resources it needs to deal with a situation that feels potentially harmful. Remember, this reaction happens automatically and instantly. It’s so quick that there’s no time for any conscious consideration as to whether or not the threat is real.
As part of growing up, children regularly find themselves in unfamiliar situations where they have to negotiate and learn strategies for dealing with the world and its people. This is how they learn emotional and social skills that will move them towards being strong, healthy adults. In the meantime though, for an anxious brain, it’s trouble at every turn! Any situation that puts expectations on them and demands that could exceed their own developing resources will have the potential to trigger anxiety.
Like the flight response (avoidance, clinginess), the fight response is an automatic, hardwired response from a brain that thinks it’s under threat. That doesn’t mean that kids can’t be taught to control it – they absolutely can – but first, they need to understand what’s happening.
As the adults in their lives, it’s important to be open to the possibility that beneath an aggressive, disruptive child, is an anxious one looking for security and comfort. If anxiety is at play, dealing with aggression as bad behaviour will always inflame the situation. On the other hand, dealing with it as anxiety will give them the strategies and support they need to find their way through, as well as teaching them vital skills that will hold them strong for the rest of their lives.
Practical ways to deal with anxiety-driven aggression.
What kids need to know.
Explain where anxiety comes from.
Kids can do amazing things with the right information, and it’s important not to underestimate their potential for understanding. When it is something that is personally relevant, their capacity for understanding is immense. Here’s what they need to know, but it doesn’t need to happen all at once. Giving them the information over lots of small, incidental chats will be just as powerful.
‘Those times you get really angry are probably confusing for you. I know you don’t want to do the wrong thing and I think it will help if I explain what happens when you get angry like that. First of all, you need to know that everyone gets angry about all sorts of different reasons. Your reason is a really good one – it’s because your brain is working hard to protect you.
There’s a special part of your brain called the amygdala. We all have one. The amygdala’s job is to warn you of danger and keep you safe. Think of it as your own little warrior, there to protect you. Yours works especially hard. When it thinks there might be a danger, it surges your body with a type of superhero fuel – oxygen, hormones, and adrenalin – to make you strong fast and powerful enough to deal with the danger.
This could be anything that your brain thinks might hurt you or make you feel uncomfortable – new people, new places, too much noise, having to do something that feels risky. Everybody has something that makes them feel anxious. We’re all the same like that.
Your brain doesn’t care if they’re actually is something there that could hurt you. It just wants to keep you safe, so it fuels you up just in case. There’s a really cool name for this – it’s called fight or flight – fight the danger or run from it. Guess which one your brain gets you ready for. It’s getting you ready to fight the danger.
This happens really fast
– so fast that you won’t even realise it’s happening until you have the angry feelings inside you. Your brain is super speedy and it surges you with fight or flight fuel before it has even thought about whether or not the danger is real. This happens in all of us, but in some people, it happens more, especially at times when there’s no need for it. More than anything in the world, your brain wants to protect you and it works really hard to do this – even at times, you don’t really need protecting.
Here’s something important you need to know: The same part of the brain that has the very important job of keeping you safe and ready to deal with the trouble, also deals with your emotions. When it thinks you might be in danger, it switches on. When it’s on, your emotions will be switched on too. Sometimes they will be switched on big time! This is why you might feel like you want to burst into tears or get really angry.
None of this means that you can blame your brain for losing your temper. What it means is that you have a really strong healthy brain that works hard to look after you. It wants to be the boss of things, but everything will run smoother when you’re the one in charge of your brain!
There’s something else about brains that you need to know. Brains change. They’re pretty amazing like that. At the moment, your brain tends to be a little overprotective of you but you can train it so that it doesn’t react as much when there’s no danger about. It will still protect you by letting you know when there’s trouble and it will still be awesome at getting you ready to deal with it, but it won’t do it as much when it doesn’t need to.
There are a few things you can do to be the boss of your brain and train it to relax more. It will still be ready to fuel you up if there actually is a danger, but if you’re the boss of your brain, you get the final say. What this means is that when there is no danger, you’ll be able to settle your brain much quicker. Let’s talk about some ways to do that.’
Breathe – but you probably haven’t breathed like this before!
‘Strong deep breaths will always calm an anxious brain (and an angry one!) but that’s not so simple when your brain is busy trying to keep you safe. The last thing it wants to do when it’s in protective warrior mode is to take time out to relax. It thinks that there is some serious work to be done to keep you safe! First let’s talk about why strong deep breaths work, then some special ways to get your breathing perfect.
Strong breathing calls up the front part of your brain, called the prefrontal cortex, which is a part of your brain that is able to calm things down and think things through. When your amygdala thinks there’s a danger, it gets bossy and tells this part of the brain that it’s not needed. This is why it’s so important for you to learn how to be the boss of your brain. When you’re in charge, you can get the front part of your brain involved in deciding whether or not to fight or flee.
This is really important
. The front of your brain is great at calming your amygdala – the part that’s triggering your fight and the angry feelings.
How do you get the front of your brain involved? By breathing. Breathing is like a lullaby for your amygdala. It helps it to realise that there’s nothing to worry about. When this happens, the amygdala will calm down and so will you. But – you have to practice breathing when you aren’t angry. It’s too hard to do new things when you’re really upset. We all struggle with that! Breathing strong breaths is like any new skill. The more you do it, the better you’ll get.
Here are some fun ways to practice – and it will take some practice, so be patient and keep doing it every day.
Is that hot cocoa you’re holding?!
Pretend you are holding a mug of hot cocoa. Breathe in for three seconds through your nose, as though you are smelling the delicious rich chocolatey smell. Then pretend to blow it cool, by breathing out through your mouth for three seconds. Keep doing this four or five times, then you’ll start to feel yourself relax.
Find yourself a breathing buddy.
Put a soft toy on your belly. Breathe in for three, hold it for a second and then breathe out for three. If the toy is moving, you’re breathing deep into your belly – just like strong breathing is meant to be. You’ve got it.
Remember we talked about changing your brain? Every time you breathe through your anxious feeling, you’re helping to change and strengthen your brain. You’re doing something pretty amazing and the more you do it, the better you’ll get – but you do have to practice!’
Have your powerful thoughts ready.
‘When you start to feel yourself getting angry, this is the time to let your brain know you’re the boss. Here’s the secret – you’ll have to work out what to think, and practice thinking it before you get angry. The more you practice, the easier it will get. After you’ve been practising it for a while, you’ll be able to find your powerful thought without any effort at all. Just like your breathing though, it will take practice. Work out what your powerful thoughts will be. Pretend that you are speaking to your amygdala – that fierce little warrior of yours that are trying to keep you safe.
It will always be ready to listen. Practice it out loud or quietly in your head. It’s up to you. ‘It’s okay warrior dude. We’re all good here. You can relax. There’s nothing that can hurt us here.’ Then, keep practising your strong brave thoughts until they become automatic, which they will.’
And other things to do with them.
The research on the effectiveness of mindfulness could fill its own library. Mindfulness has been proven over and over to have an enormous capacity to build a strong body, mind and spirit. Building the brain against anxiety is one of its wonders.
Anxiety happens when the brain spends too much time in the future. This is where it grabs on to the ‘what ifs’. Mindfulness strengthens it to stay in the present. It’s simple, and kids take hold of the concept beautifully. They are mindful little beings anyway, but the more they can strengthen this skill, the stronger they will be. It’s a wonderful skill to have, anxious or not.
Mindfulness is about stepping back and seeing thoughts and feelings come and go, without judgement, but with a relaxed mind. It has been shown to strengthen the connection between the instinctive, emotional back of the brain (the heartland of the fight or flight response) and the pre-frontal cortex (the part of the brain that soothes it back to calm).
Mindfulness for children generally works best it’s kept to about five minutes or less but let them keep going for as long as they want to. Here are some fun ways to practice mindfulness with kids.
Name it to tame it.
Big emotions live on the right side of the brain. The words that make sense of those emotions live in the left. Sometimes, there is a disconnect between the two. It can happen in all of us. When there is a disconnect, there are big feelings, but they feel overwhelming and they don’t make sense.
Think of it like this. The left part of the brain is ‘this is what’s happening’. It is the literal understanding of the world – the concrete data, the facts. The right part of the brain is ‘this is how I feel about what’s happening’. It’s a more emotional, intuitive understanding of the world. If we only had our left brain, we would have great detail (‘this happened and then this happened’), but it would be a colder, more detached way of responding. If we only had our right brain we would have a sense of how we felt about an experience, and there would be plenty of emotion, but the more rational understanding would be missing.
The detail of the world is important (‘this is what happened’) but so is the bigger picture (‘this is how I feel about it’).
, a powerful way to bring calm when they are in the midst of a big feeling is to name the feeling. As put by Mark Brackett from the Center for Emotional Intelligence, ‘if you can name it, you can tame it.’ When your child is in the thick of a big, angry feeling, name the feeling you see. ‘I can see that you’re really angry right now.’ ‘It has really upset you that you weren’t allowed to run through the supermarket. I get that. It’s hard having to be still sometimes isn’t it.’
‘It has really upset you that you weren’t allowed to run through the supermarket. I get that. It’s hard having to be still sometimes isn’t it.’
Hearing the words that fit with their feelings will help to strengthen the connection between the right and left sides of their brain. When this happens, the emotion will start to ‘tame’. It will feel less like an ambush from a big woolly feeling and with your words, it will start to make sense. Be patient. It won’t happen straight away, but it will make a difference. It will also help to expand your child’s emotional vocabulary. This is a powerful part of developing their emotional intelligence, which is vital for any child as they grow.
Lift them up.
Kids who find themselves regularly throwing tantrums or being aggressive will probably have. a lot of focus put on their bad behaviour. Lift them up by focusing on their strengths. Here are some common ones that come with anxiety.
And finally …
If your child seems quick to anger, be open to the possibility that anxiety might be the culprit. The most powerful way to turn any type of anxiety around is to explain to children the driving force behind their behaviour. This will help to empower them Put the focus on their strengths in managing their behaviour and help lift them to full flight.
I lost my mother, I was 13—but it wasn’t till I used to be in my early twenties that I spotted I would turn to food to deal with her loss.
The breakthrough came throughout AN Overeaters Anonymous (OA) meeting in 2014. I used to be 378 pounds at the time, and whereas being within the support cluster and distinctive my issues with food helped Pine Tree State jumpstart my weight-loss method (I lost seventy-eight pounds through calorie-counting), it had been solely temporary.
Soon once I lost the burden the primary time, I landed a table-job and met my partner—and before I knew it. I used to be copied to 350 pounds. I would become inactive, and since our dates rotated around eating out, I over-indulged and lost management of my weight once more.
I felt each blithely dotty, and awfully overweight—and I knew one thing had to vary.
That’s once an admirer suggested the ketogenic diet, a high-fat, low-carb diet that aims to place you into acetonemia. I straight off jumped in and began the keto diet on Sep eighteen, 2017.
TBH, the keto diet was….an adjustment. I struggled to rethink what had become the norm on behalf of me (if I used to be hungry,
as an example
I couldn’t simply go build a sandwich anymore). uptake wasn’t all regarding convenience. anymore—but once I lost my 1st twenty pounds, I felt even a lot of driving on the diet.
My network conjointly helped with my way modification. My friends were (and are) kind of my way, and my partner blithely fares all of the keto meals I prepare. My father conjointly started the diet with Pine Tree State and has lost one hundred pounds, thus. I’ve ne’er felt alone during this weight-loss journey.
Aside from the keto diet, I conjointly cut out cheat days.
I am perpetually resisting the temptation to binge eat, and for that reason, I can’t have cheat meals or cheat days as a result of they’ll transform cheat weeks.
That doesn’t mean I ne’er indulge.
however, I’ve found new, healthier keto-friendly snacks to take pleasure in, and that I solely sleep with once
I extremely desire one thing. currently that I am targeted on uptake once I’m hungry and not out of habit, these area unit the meals I’ll have to be compelled to stay track:
Breakfast: I spotted I solely Ate breakfast out of habit, thus I don’t sometimes eat the mornings any longer.
however, I will be able to have low with cream, and loads of water.
Lunch: AN dish with numerous veggies and cheese, and perhaps bacon on the aspect.
Dinner: Alfredo sauce and shrimp over NuPasta (a keto alimentary paste alternative). or any sort of meat with veggies
Snack: I am addicted to The Keto Box, that lets Pine Tree State strive some totally different keto snacks a month.
After losing seventy-five pounds on keto, I conjointly started exertion frequently.
I credit my diet over the rest for my weight-loss
however, regular exercise has been nice for my health.
The first time I lost weight, I’d exercise hardcore for four to 5 weeks so avoid the gymnasium for future six. Now, I’ve found activities I like: I do hot yoga as a result of I like however it’s tightened and slimmed my core, and running’s become my absolute favourite exertion.
In fact, I ran a 5K this past summer, a 10K in October, and I’m presently coaching for one more one in might, once that I’ll be running the Manitoba 0.5 Marathon in June.
While, yes, the keto diet helped Pine Tree State lose 142 pounds, it took plenty of toil and dedication.
Basically, there is not any magic pill. For me, the keto diet worked, not only for weight loss, however conjointly for control my secretion levels (I have a polycystic sex gland syndrome or PCOS) and rising my overall health (I discovered I even have a protein intolerance).
Another factor that is worked for me. holding myself responsible on Instagram. Since beginning the keto diet back in 2017. I’ve religiously announced photos of my progress. Seeing those photos illustrated however so much. I’ve returned, and it helps inspire those beginning their own weight-loss journey. learning regarding people that I’ve touched conjointly evokes Pine Tree State to stay moving forward with my goals.
Stay on top of the diet without faltering from simple and common keto diet mistakes
We know that starting a keto diet isn’t the easiest thing in the world. It takes a lot of focus and might be a struggle for some sense you are completely changing your lifestyle. Your body is making a complete internal change and the way you go about different things in life is going to change too.
There are hundreds of people that switch over to the Keto Dash system and loved it. However, there are many of those people that didn’t see some of the results they wanted as fast as they hoped.
Why may you ask?
Because they made some simple, yet common mistakes that many people make when they are on a ketogenic diet.
This is okay. Nobody is perfect and mistakes happen all the time. The important thing to do is learn from your common mistakes and understand how you can avoid them from now on.
Common Keto Mistakes
Below is going to be common mistakes that people make on a keto diet. There will also be some tips on how to avoid making these mistakes (keto diet mistakes)so you don’t make them when you start your journey. Or, if you’ve already started your journey, you can learn how to not continue making these common mistakes so that you can start seeing the results you want.
Using Keto as a “Quick Fix”
Some people may try to use the keto diet as a quick fix to their body issues. Ketogenic diets are not a quick fix. It is a lifestyle change that you need to stick with in order to see long-term change.
You may see some changes relatively quickly, but that doesn’t mean you can jump right into your old eating habits like before and expect to see those changes stick around. It’s very easy to fall back into your old body and you’ll be right back to square one.
There are going to be times where you can slip away from the keto diet for a little bit, but you’ll be able to slip right back into it quickly once you’ve tackled it for a while.
Don’t think that things are going to be permanently different if you stick with keto for a couple of months.
Again, this is a lifestyle change that you need to be prepared to stick with for the long term.
Obsessing Over the Scale
Yes, the diet is designed to help you lose body fat, thus shedding the pounds off your body. However, this is a process and obsessing over your weight is only going to make things harder.
Checking your weight multiple times a day or even on a daily basis is going to make you get in your own head and things will start to slowly go downhill from there.
You have to trust that if you’re doing everything the right way, staying away from the sugars and carbs and hitting your macros every day, the weight is going to come off. That’s just how it is.
Checking your weight hours apart is going to get you discouraged. You can’t expect to see a massive change in weight in a matter of hours. Significant change happens over multiple days and weeks, not hours.
I would suggest that you only check your weight once a week. The same time every week as well. Give yourself a minute time slot on the same day of each week to see the progress you’ve made up to now. This is when you’ll start to actually see the change you’re expecting.
Being Afraid of Fats
Most of us growing up were always told that fat is bad for you. Well with this diet, you need to eat fat to lose fat. It sounds like an oxymoron, but it works.
Some people may see that once they’ve calculated their macros, the amount of fat they have to eat is a massive amount.
On this diet, you may have to consume a large amount of fat to help your body reach the goal you’ve set for yourself.
About 75% of the food you eat needs to come from fats. That’s a high percentage of your food content and may come as a shock to you, but to be successful with this diet, this is how things need to be.
Don’t be afraid of the amount of fat you have to eat. Understand that this diet is only going to help you in the end so if you follow everything how it is presented to you, you’ll have almost no problems.
Eating the Wrong Fats
To go along with the last mistake, you need to make sure you’re eating the right fats.
Don’t just assume that since your meeting your daily fats requirement that it means you’re eating the right kind of fats. There is such a thing as good fats and bad fats.
The bad fats that people may struggle with are processed fats. This can be found in processed vegetable oils. So, because of this, cooking with these oils is a no-no.
Fats that you want to be consuming are the saturated fats, monounsaturated fats, polyunsaturated fats, and naturally occurring trans fats.
Getting these types of fats are fairly easy when you’re looking to avoid all of the processed trans fats.
These good fats can be found in butter, eggs, avocados, walnuts, and fish oils. There are plenty of other sources for these fats, but those are just a few examples.
You can get these fats through fat bombs as well. These are going to give you the fats you may desperately need when you’re on this diet.
Adds those to your meals and you’ll see that you’re hitting your fats requirement while staying with the good fats.
Eating Too Much Protein
To some of you, this may not seem like such a bad thing. You aren’t allowed many carbs so a way to supplement that is through consuming protein. However, having too much protein is going to have negative effects on your body during a keto diet.
Your body only needs so much protein, anything more than that and it starts to get converted into fat. We are trying to eliminate fat so anything that adds fat to your body is negative.
Avoiding this is pretty simple. All you need to do is focus on your macros. Stay with your macros and you won’t have to worry about having anything in excess. You will only have exactly what you need.
Not Enough Water
During a keto diet, your body is going to lose a lot of fluids, so it’s important to stay as hydrated as possible. For some reason, people seem to forget about this a lot.
You’re losing a lot of fluids and electrolytes that can easily be put back into your body through water.
When you aren’t staying hydrated, your body is going to store as much fat as possible. Again, this is the opposite of what we want to happen.
Staying hydrated also means that your organs are going to be working the way they should. Your body will be working like a well-oiled machine.
Some of you may not be used to drinking water constantly throughout the day, but it’s something that has to be done. The recommended amount of water is about a gallon a day. Yes, this sounds like a lot, but a few sips here and there throughout the day will make this task a lot more doable.
Besides, if you’re going to add in some keto alcohol drinks to your lifestyle you’ll need to get as much water in you as possible.
Not Enough Sleep
The process of getting into ketosis, when your body starts using fat as its energy source, can cause you to lose a little bit of sleep. You need to do what you can to get the proper amount of sleep that you need.
Everyone needs sleep and getting the right amount can go a long way. Not getting the right amount of sleep will prevent your body from functioning as well as it should.
If you’re able to get a good night’s rest, your body will be better equipped to handle the changes it’s starting to go through with the keto diet.
Not Mixing Meals Up
With a keto diet, since you are restricted when it comes to your carb intake, you may think that you are restricted on the number of recipes you can have as well.
Because of this, some people tend to eat the same things all the time. If you only like certain foods then I can understand this. However, when you start mixing things up, you’ll find that the diet is much more enjoyable. Having a different meal all the time will keep your morale up and allow you to go further with the keto diet. Make Turkey Pesto Meatballs for one meal then make Grilled Chicken and Spinach White Pizza for the next meal.
Don’t forget to add in some low-carb vegetables since not all recipes are going to include vegetables for you to have.
You should always keep your taste buds guessing so some of your favourite foods don’t start to become bland if you continue to eat regularly. Nothing is worse than constantly eating your favourite meal, then actually getting sick of it because you’ve had so often.
Comparing Yourself to Others
This common mistake may be the one thing that holds people back more than the others. Simply because it is all mental.
People love comparing themselves to others. It’s just a part of human nature. Everyone does it.
When it comes to the keto diet, you cannot compare yourself to others. That is just signing your own death sentence. You need to focus on yourself and nobody else. Everyone’s body is going to react differently to the diet. This means that people are going to experience different weight loss at different rates than you as well.
If anything, when you see somebody’s weight loss and it’s greater than yours, all you should do is congratulate them and keep encouraging them. Understand that your weight loss is happening and you will reach your goal eventually.
Avoid the Problems
All of these common mistakes are easily avoidable. Some of them are physical and some are mental.
The physical mistakes are usually easier to avoid than mental ones. However, with the kind of supportive community we have at Keto Dash, you should be able to overcome any mental obstacles you may have. If you happen to make any of these common mistakes on a keto diet, just take a step back, re-evaluate how you can stop it from happening again, then get right back at things.
Earlier, this year, the Food, and Drug Administration approved a replacement weight-loss procedure(Do This, Before You Spend $26,000 on Weight-Loss Surgery)during which a skinny tube, deep-rooted within the abdomen, ejects food from the body before all the calories are often absorbed.
Some people have called it “medically-approved bulimia,” and it is the latest in the most disappointing view of new ways to prevent a rising and rising wave of a variety of ailments. ۔ Adult Americans are almost certainly obese right now. A simple fraction causes over 90 million problems with overweight and polygenic disease. Another sixty-eight million Americans have a condition called prediabetes. None of the planned solutions has infected the pandemic.
Recently, forty-five international medical and scientific societies, together with the Yankee polygenic disease Association, immersed Bariatric surgery to become a typical possibility for polygenic disease treatment. The procedure, heretofore seen as a final resort, involves stapling, binding or removing a part of the abdomen to assist individuals to shed weight. It prices $11,500 to $26,000, that several insurance plans won’t pay, and that doesn’t embody the prices of workplace visits for maintenance or operative complications. And up to seventeen p. C of patients can have complications which might embody nutrient deficiencies, infections and enteric blockages.
It is nonsensical that we’re expected to bring down these techniques to our patients whereas the medical tips don’t embody another higher, safer and much cheaper method: a diet low in carbohydrates.
Once an obesity diet, the protection and efficaciousness of the low-carb diet have currently been verified in additional than forty clinical trials on thousands of subjects. as long as the govt. comes that one in 3 Americans (and one in 2 of these of Hispanic origin) are given a designation of polygenic disease by 2050, it’s time to offer this diet a better look.
When somebody has the polygenic disease, he will now not turn out a spare hypoglycemic agent to method aldohexose (sugar) within the blood. To lower aldohexose levels, diabetics ought to increase hypoglycemic agent, either by taking medication that will increase their own endogenous production or by injecting hypoglycemic agent directly. A patient with the polygenic disease is often on four or 5 completely different medications to regulate blood sugar, with associate degree annual tag of thousands of bucks.
Yet there’s another, simpler thanks to lower aldohexose levels: Eat less of it.
Glucose is the breakdown product of carbohydrates, that are found primarily in wheat, rice, corn, potatoes, fruit and sugars. proscribing these foods keeps blood sugar low. Moreover, commutation those carbohydrates with healthy supermolecule and fats, the foremost naturally satiating of foods, usually eliminates hunger. individuals will slim down while not starving themselves, or maybe count calories.
Most doctors — and also the sickness associations — portray polygenic disease as associate degree incurable disease, presaging a gradual decline which will embody nephropathy, amputations and cecity, furthermore as serious heart attacks and stroke. however, the literature on low-carbohydrate intervention for polygenic disease tells another story. as an example, a two-week study of ten fat patients with sort two polygenic disease found that their aldohexose levels normalized and hypoglycemic agent sensitivity was improved by seventy-five p.c once they went on a low-carb diet.
At our fleshiness clinics, we’ve seen many patients UN agency, once lowering on carbohydrates, slim down and acquire off their medications. One patient in his 50s was a brick employee thus impaired by a polygenic disease that he had retired from his job. He came to check one among the United States last winter, a hundred pounds overweight and panicking. He’d been taking hypoglycemic agent prescribed by a doctor UN agency same he would want to require it for the remainder of his life. however, even with the amount, his medication price many bucks a month, that he knew he couldn’t afford, to any extent further than he might bariatric surgery.
Instead, we tend to suggest him to prevent consumption most of his meals out of boxes jam-choked with processed flour and grains, commutation them with meat, eggs, fruity and even butter. at intervals 5 months, his blood-sugar levels had normalized, and he was back to operating part-time. Today, he now not must take a hypoglycemic agent.
Another patient, in her 60s, had been full of sort two polygenic disease for twelve years. She lost thirty-five pounds in an exceedingly year on a low-carb diet and was able to stop taking her 3 medications, including quite a hundred units of hypoglycemic agent daily.
One little trial found that forty-four p.c of low-carb dieters were able to stop taking one or a lot of polygenic disease medications once solely a couple of months, compared with eleven p.c of a sway cluster following a moderate-carb, lower-fat, calorie-restricted diet. An equally little trial rumoured those numbers as thirty-one p.c versus zero p.c. And in these furthermore, as another, larger, trial, Hb A1C, that is that the primary marker for a polygenic disease designation, improved considerably a lot of on the low-carb diet than on a low-fat or reducing diet. Of course, the results are was smitten by patients’ ability to stick to low-carb diets, that is why some studies have shown that the positive effects weaken over time.
A low-carbohydrate diet was a really customary treatment for polygenic disease throughout most of the twentieth century, once the condition was recognized jointly during which “the traditional utilization of macromolecule is impaired,” in line with a 1923 medical text. once pharmaceutical hypoglycemic agent became offered in 1922, the recommendation modified, permitting moderate amounts of carbohydrates within the diet.
Yet within the late Seventies, many organizations, together with the Department of Agriculture and also the polygenic disease association, began recommending a high-carb, diet, in line with the then growing (yet currently refuted) concern that dietary fat causes artery malady. That recommendation has continued for individuals with the polygenic disease despite quite a dozen peer-reviewed clinical trials over the past fifteen years showing that a diet low in carbohydrates is simpler than one low in fat for reducing each glucose and most vas risk factors.
The polygenic disease association has however to acknowledge this sizable body of scientific proof. Its current tips notice “no conclusive evidence” to suggest a particular macromolecule limit. The organization even tells individuals with polygenic disease to take care of macromolecule consumption, so patients on hypoglycemic agent don’t see their glucose fall too low. That condition, referred to as symptom, is so dangerous, however, it will higher be avoided by proscribing carbs and eliminating the necessity for an excess hypoglycemic agent within the 1st place. Encouraging patients with the polygenic disease to eat a high-carb diet is effectively a prescription for making certain a long dependence on medication.
At the annual polygenic disease association convention in New Orleans this summer, there wasn’t one outstanding relation to low-carb treatment among the many lectures and posters commercial enterprise up-to-date analysis. Instead, we tend to saw legion displays on overpriced medications for glucose, fleshiness and liver issues, furthermore as new medical procedures, together with that stomach-draining system, seductively named AspireAssist, and another involving “mucosal resurfacing” of the epithelial duct by burning the within of the small intestine with a hot balloon.
We owe our patients with polygenic disease quite a period of hypoglycemic agent injections and risky surgical procedures. To combat polygenic disease and spare a good deal of suffering, furthermore because of the $322 billion in diabetes-related prices incurred by the state annually, doctors ought to follow a version of that hackneyed recommendation against doing redundant damage — and counsel their patients to 1st, do low carbs.
About Do This, Before You Spend $26,000 on Weight-Loss Surgery
These days obesity is a problem for many people. The main reason for obesity is lifestyle and dietary habits. Sometimes even the people that workout has trouble losing those extra pounds. According to statistics soon half of the world population will have problems with excess weight.
Health problems that obesity can cause:
Obesity can cause many health problems such as cardiac problems, thyroid problems, diabetes, gout, digestive issues and high blood pressure. Overweight can be caused by physical and psychological stress. Most of the people who have overweight problems eat much more food than they really need.
The main reasons why people become obese:
Bad eating habits: keep in mind that the “healthy food” that you eat is not always healthy
Regular consumption of processed and packed foods
The foods you consume on a daily basis like flour, fried foods, pastries, bakes and bread
Sedentary lifestyle- too many hours before TV, using a taxi instead of walking
No physical activity
Keeping an unhealthy lifestyle- sleeping late, working unpredictable hours, insomnia
How to find out if you have gained extra pounds?
If you start to notice that your clothes are becoming small for your body you should definitely change your lifestyle and start to take care of your health. If you feel hungry in a short time after you had a meal.
Here is the weight loss diet plan which can help you to lose weight fast:
If you start to notice that you have gained extra pounds you can make a diet plan yourself or with the help of internet. These are the rules that you need to follow:
Don’t consume food after 8 pm, instead eat a piece of fruit or drink a cup of milk
Consume water instead of coffee, packed juices, teas or alcohol
Don’t consume water with your meals or after you eat
Consume liquid meals like soups, 30% of your diet should consist of liquid meals
Try to eat a little less food than you normally eat, you should consume a small portion every 3 hours not to feel hungry
Vegetarian food is highly recommended
Try to walk at least 3 times a day for 15 minutes
Drink a cup of lukewarm water on an empty stomach when you wake up and end the day with one cup as well
Consume smoothies, fruit, salads as a snack throughout the day, but don’t eat them more than 4 times a day
Try to avoid or even cut out this food from your diet: pizza, sweets, canned foods, hot dog and processed foods