I’ve been asked to develop a 100% spelt loaf and here it is. If you are really wheat sensitive this your best option in sourdough. When I started my sourdough journey I started with spelt right of the bat and really struggled to produce a good loaf, they were always super dense. Frustrated, I gave…
This Cheesy Vegetable Crustless Quiche is super quick and easy to make and is great for breakfast, lunch, snacks or dinner. Best of all it’s super versatile so have a play with ingredients to vary it to suit your tastes and dietary requirements. Take a look at the variations (below the main recipe) for suggestions…
From podcast: https://ift.tt/2CxG3gM [00:00:00] Introduction [00:01:42] Podcast Sponsors [00:03:54] Guest Introduction [00:08:39] A Typical Morning For Joel [00:14:44] History In
The post [Transcript] – Joel Greene Podcast Part 1: How To Reboot The Gut, Eat Cheesecake Without Gaining Weight, Amplify Any Fasting Protocol & Maximize Fat Loss. appeared first on Ben Greenfield Fitness - Diet, Fat Loss and Performance Advice.
Baked Soft Pretzels are soft and chewy on the inside with the perfect salty golden exterior. This recipe will walk you through these easy homemade pretzels with step by step instructions!
For an unforgettable combination try this baked soft pretzel recipe with homemade Cheese Sauce. If you love a soft and fluffy pretzel also try Pretzel Bites.
Even if you have never made a pretzel before, this homemade soft pretzel is an easy no-fail recipe that is safe for beginners. Delicious results are possible every time you put together this short list of ingredients that you most likely have in your kitchen right now. Just a few minutes is all it takes to have a warm soft pretzel ready to dip in your favorite cheese or mustard dip.
This is the best recipe because it doesn’t call for letting the dough rise overnight. It is a faster version that will take less time than you think and will turn out better than what you can buy from a store. The warm fresh from the oven pretzel is worth every minute. Not to mention the amazing smell they fill your kitchen with as they bake! They will be a huge hit and will be quickly devoured by kids or adults!
A few basic ingredients come together and create a comforting snack or lunch that is both filling and satisfying. The baking soda bath creates the iconic golden exterior with a soft and chewy center that is amazing!
Making delicious soft pretzels we all love from a stand is easier than you think. These step by step instructions will walk you through how to make the perfect pretzel time after time. This will quickly become a tried and true family favorite recipe!
If you skip baking soda bath then you will need to set your oven to broil for the last 5 minutes of your bake time. Or use an egg wash of one beaten egg instead.
One of the best things about these homemade soft pretzels is knowing every ingredient that went into them. Plus, you can make them your own by adding different toppings or serving with your choice of dip.
You can make these pretzels ahead to enjoy on demand. Storing them is easy and they keep well. Whether you are storing finished pretzels or dough, a few simple steps can save you time when a pretzel craving hits.
For Baked pretzels:
Pretzel Dough:
Grilled Chicken with Spinach and MozzarellaThis chicken breast recipe is made with satuteed garlicky spinach and melted mozzarella. Perfect for those hot days, no need to turn your oven on, you can do this all outside on the grill! A few more grilled chicken recipes I love are Grilled Chicken Shawarma, Korean Grilled Chicken and Honey Balsamic Grilled Chicken and Vegetables.
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A couple of weeks ago, I laid out several advanced and admittedly expensive “hacks” to use a bit of better
The post Sabbath Ramblings: Now I Lay Me Down To Sleep (5 Key Principles For A Good Night’s Rest). appeared first on Ben Greenfield Fitness - Diet, Fat Loss and Performance Advice.
Federal Health Minister Greg Hunt has announced significant new restrictions on telehealth arrangements to take effect from 20 July that will allow access in most cases only for providers who “have an existing and continuous relationship with a patient”. The move was welcomed by the Royal Australian College of General […]
Ahh I'm just going to come right out and say it, masturbation is a form of self-care and y'all should be indulging in it as much as you like. It wasn't until I was talking to a girlfriend about the idea of mindful sex and masturbation that I realised, talking about masturbation is still very much a taboo topic for some women.
I find it so interesting that we're happy to openly talk about BDSM and having sex with strangers with a single swipe, yet female masturbation still carries some porn-star vibes connotations?
Slightly bewildered, I decided to chat to We-Vibe ambassador, sex educator and intimacy coach, Georgia Grace, who explained that when it comes to normalising masturbation (especially as a form of self-care) we still have a long way to go.
"There is a genuine need for people to have better access to understanding and exploring sexual wellness through masturbation . . . It should be as normal and accessible as making a cup of tea, eating lunch or sleeping in on a Sunday."
*Wildly nods in agreement*
As a woman, it's SO important to build that relationship with yourself and your body. You need to explore your sexuality solo and with partners in order to find out what you need from intimacy, what you like and what you don't.
"It's remarkable that solo female pleasure is still taboo. Practicing sexual self-care is inquiring and creating a relationship with sexuality that is useful for you. It is understanding that whatever it means for you, and it is vital to your overall health and happiness," says Georgia.
That said, sexual self care isn't about being overly handsy with yourself and masturbating everyday. "Sexual self care doesn't mean you have to be having lots of sex, or you have to be highly orgasmic, or masturbating every day. It's about mindfully
experiencing sensations that can expand your relationship with pleasure."
Though, Georgia does recommend masturbating regularly as there are tonnes of benefits, "It supports stress relief, helps you sleep, boosts your libido, supports connection with others and so much more."
At the end of the day, if you're keen to explore the idea of masturbation as self care it's 100 percent up to you, and if it helps dissolve any feelings of guilt or shame, just remind yourself that it comes expert recommended, "A healthy masturbation practice is good for you!"
Oh, and once you've incorporated it into your self-care sessions, post-face mask, try talking to your mates about it, you might learn a thing or two, and you'd be helping to break down this outdated stigma.
The rules of breakfast may have been rewritten, but that doesn’t mean the goal of breakfast has changed.
Even though breakfast is not the most important meal of the day (science suggests that no one meal is more valuable than another), breakfast eaters tend to experience the best benefits by selecting a filling breakfast that leaves you wanting less for lunch, curbs snacking, and gives you fuel for hours.
While eggs are a popular staple (and for good reason, they are loaded with protein and fat) and the foundation of a fulfilling breakfast, you can upgrade any egg-based meal to help keep you fuller for longer — like our hearty egg skillet.
If you want to upgrade your breakfast — or any meal — into a combination of foods that makes it easier to stay on track with your diet, we’ve provided a simple outline that will increase the fullness, satisfaction, and flavor so you have an easier time achieving your goals.
There are many factors that can make you feel hungry that have nothing to do with the foods you eat. For example, sleep deprivation is one of the biggest causes of hunger.
Research published in the Journal of Clinical Endocrinology and Metabolism found that sleeping less than six hours triggers the area of your brain that increases your need for food while also depressing leptin and stimulating ghrelin.
The more ghrelin you produce, the more you stimulate hunger while also reducing the number of calories you burn (your metabolism) and increasing the amount of fat you store. In other words, you need to control leptin and ghrelin to successfully lose weight, but sleep deprivation makes that nearly impossible.
And if all that wasn’t enough, research published in Psychoneuroendocrinology found that sleep deprivation makes you select greater portion sizes of all foods, further increasing the likelihood of weight gain.
Translation: if you want to kill your hunger, start by getting a minimum of 6 hours of sleep per night, but (ideally), you’ll rest at least 7.5 hours per night.
When it comes to specific foods and feeling full, all calories are not equal. Some foods increase satiety or the feeling of fullness. In particular, if you want to feel fuller for longer (or, in this case, a breakfast that keeps you full for hours) and keep it simple, build a meal focused around 3 elements:
Protein is the most-filling macronutrient, compared to carbs or fats.
Fiber helps control hunger by slowing down the process by which foods empty in your stomach and speeds up digestion, and that combo helps you stay satisfied for longer.
Drinking water helps with appetite and enjoying foods that retain water has been shown to help decrease how much food you consume.
Because satiety determines your hunger and feelings of fullness, the satiety index was created to help you measure how well a meal keeps you satisfied.
It’s a simple way to know if the foods you eat are doing the job you want, which is mainly to keep you away from the snack drawer at work.
Foods that have a score of more than 100 are considered more filling, and those with less than 100 might leave you going for seconds or thirds on your meal.
The foods that are best at keeping you full include:
As an added benefit, research shows that spicy foods can also help suppress hunger.
Use any of those foods and you’re more likely to be fuller for longer. Combine several of those foods and you have the perfect recipe for energy, satisfaction, and the elimination of hunger.
We couldn’t squeeze in every ingredient, but this breakfast has been approved by hundreds of online coaching clients, and it’s exactly what you can eat to fill you up and power you through any day.
This healthy egg breakfast recipe contains 6 of the foods that are highest on the satiety index, and it adds a touch of spice (if you like it) to help keep your hunger at bay.
If you try this recipe, be sure to leave your thoughts in the comments below!
Dietary Information: Paleo, Gluten-Free, Nut-Free
Macros per serving
How Many Eggs are Safe to Eat?
Reinventing Healthy Breakfast: Eggs on the Go
Upgrade Your Meal Prep and Eat Healthier in Less Time
The post What To Eat For Breakfast To Fill You Up appeared first on Born Fitness.
A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.
I love reading comments on my meal plans like this one from last week “I am down 5lb since starting your plans the other week.” If you’re using them and have success stories, leave a comment, it will make my day! With summer now in full swing and the temperatures rising, I love to relax in the evening at home with a cool and fruity summer “adult” beverage. Check out my Boozy Watermelon Lime Granita, Citrus Margarita Spritzer, Basil-Cucumber Gin Cooler and don’t forget about an alcohol free Nojito!
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Grilled Key Lime Chicken is tender and juicy chicken marinated in key lime flavor and grilled to perfection on a skewer. It is quick and easy to make and enjoy with your family on a warm summer night!
So many ways to enjoy this chicken dinner! Try adding this key lime chicken to a fresh homemade salad like my Chili Lime Chicken Salad or grill it and serve it alongside sweet Grilled Coconut Lime Pineapple.
We absolutely love BBQ’s at our house in the summertime! So, new grill recipes are always a big hit. As soon as I made this Key Lime chicken, it became an instant favorite! The marinade is amazing and it has the perfect hint of lime in it. This is the perfect summer dish and the flavor is incredible.
It was easy to grill the chicken to perfection and it turned out so juicy and tender. Simple to make and comes together in less than 20 minutes. This is a MUST make grilled chicken recipe. Your family will love this key lime chicken!
The secret to this light and fresh grilled chicken is the made from scratch marinade. The salty, sweet, and sour notes are all perfectly balanced and easy to achieve using a few simple ingredients that come together flawlessly!
Grilling this favorite chicken is quick and easy to do! It takes just a few minutes to whisk together this delicious and simple marinade. Then, let the chicken marinate for at least 30 minutes and you are ready to grill! The smell of this chicken as it cooks is so good! You can have a healthy and delicious meal your entire family loves on their plates in less than an hour!
The bright and tangy flavors of this key lime chicken are amazing! The blend of flavors make this chicken an instant favorite. Keep in mind these tips as you prepare this super easy chicken.
You may be tempted to think the longer the chicken sits in the marinade the better. However, do not leave chicken marinating in the refrigerator for longer than 2 days. The chicken can actually get tough if left in the marinade too long.
Once cooked, allow the chicken to cool completely, then place your chicken in a tightly sealed container with as little air as possible. Shallow containers work great or you can wrap the chicken tightly with aluminum foil. The leftover chicken will remain good for 3-4 days in the refrigerator. If you do not plan to eat it right away, it can be stored in the freezer for up to 4 months.
More than half of the UK population has suffered sleep problems since lockdown began. We are having vivid, or even disturbing dreams, disruptive sleep, too much sleep, or worst of all, we can’t sleep. As lockdown eases and we are forced into a strange new “normal” with much uncertainty about what the future holds, our ability to counter stress, anxiety and sleep issues may not come as easily as expected. CBD is one solution that may work for you…
Cannabidiol (better known as CBD) is a naturally occurring substance extracted from the Hemp plant. It is distilled so that it is completely free from unwanted cannabinoids, including the psychoactive THC.
CBD can affect a wide variety of our body’s physiological responses. Research has found that CBD helps regulate cortisol, a stress hormone which significantly impacts our sleep cycle. While scientific research continues to grow, anecdotal evidence around CBD is extensive with huge support for its ability to improve sleep and alleviate stress and anxiety.
A study conducted in 2019 tested the anxiety levels and sleep quality of 72 adults who trialed CBD over a 3-month period. Results showed a reduction in anxiety for 79% of the participants and improved sleep for 67% of the participants.
How do I know which CBD to use?With a variety of options to choose from it is hard to know which CBD is the right one to use. We recommend broad spectrum CBD which is a mix of all the natural goodness from the plant – CBD, cannabinoids, and terpenes – but free from THC.
Signature CBD have created a range of broad spectrum products that help support specific needs. One of our most popular products is the ‘Sleep Support’, blended with valerian, lavender and camomile, all of which are proven to aid sleep.
The post Ease your way out of lockdown with CBD appeared first on Wellbeing Magazine.
Remember traveling to the office? Remember gossiping in the work kitchen? Remember avoiding your boss all day because you missed a deadline? Well, as social activities slowly start to move back to normality, so does our work life.
Lockdown conditions came into effect in late March, and many office workers were encouraged to work from home. This came as a welcome change for some – zoom meetings in pyjamas, lunch breaks at 11am, and Netflix on constantly in the background. But as restrictions start to ease, many companies are eager for their staff to return to the office, and in turn need to make several changes to avoid endangering the health and safety of their staff.
There is constant discussion from experts on what measures needs to be taken to provide a safe environment for everyone returning to work. Here, Shane watts from Improb predicts what approaches will work best for offices after lockdown.
‘We’ve seen a positive and sensible response for many countries around the world when people have returned to work – many of them being from countries who have dealt with pandemics in the past, so have developed responses accordingly. Many countries that are ‘new’ to this have already adopted these countries rules with regards to bars, gyms and schools, so it stands to reason that they’ll be following their workplace guidelines too’.
‘For the foreseeable future, the main rule that’s going to stay in place is ‘social distancing’. Governments have already stated that this will be in place until the end of the year, so expect to see office spaces restructured in a way that reduces congestion in certain areas (desks moved away from each other, possible one way systems in the bigger offices), especially those areas in which people spend long durations of time.
The two-metre rule will always remain best practice for fighting the virus but one- metre may be inevitable if 2m is impossible to maintain in certain workspaces. If that is the case, expect to see staggered shift times across offices, as well as possible ‘days in/days home’ shift patterns. I believe many companies are going to be encouraged to structure start times in shift patterns, as opposed to the classic 9 to 5 days of the past. The benefits of this works on many levels; you would be keeping your staff from mixing with too many people in the office, and you would also be relieving the stress placed on public transport during rush hour periods.
I predict that there will also be a shift in lunch break patterns. Many offices share communal kitchens. These kitchens may be out of bounds for the foreseeable future. However, for smaller offices a rota type system can be implemented once colleague uses the kitchen and fully sterilises it after use.
Of course, working from home is no doubt appealing to a lot of people who are uncertain of the protection their workplace can provide. Fortunately, many companies’ bosses have been surprised by the levels of productivity from staff working from home, so expect that to remain in place if it has caused no issues for your company. In fact, with video conferences keeping everyone connected daily, the need for constantly traveling into work has been greatly reduced. I don’t expect this to last forever though, as the novelty of working from home will wear off, plus I think it’s good for your metal well-being to sperate work life from home life.’
‘Once offices do open again, there will be dramatic changes to hot-desking and sharing office equipment. From signing in with a shared pen, to stealing the best chairs for a meeting – things are going to be a lot more school-like. Smaller companies are going to have to invest in a wider range of shared equipment, so on the plus side all you interns who have had to share a laptop might be getting your own. Also, expect all your iPad and keyboards to smell of cleaning products, because everyone will be sterilizing those constantly.
Plastic screens will also be appearing everywhere. Coffee shops, retail, and bars have taken to them well, so offices should realistically install them in places where people sit and work throughout the day, especially if it next to a space where people constantly walk past. Though that does mean bad news for all you people who like to have a little chat while walking past your favourite colleague.’
‘As seen outside and inside many shops, offices will also have increased hygiene procedures in place. Japan and Korea have daily temperature checks for staff, which seems a lot scarier than it sounds. On walking in the building someone will take your temperature with a temperature gun – it is quick, painless, and although not 100% actuate, does provide peace of mind for many people entering work. Something else that has also been broached is ‘health passports.’ Basically, it’s a document that will provide details of if you have or haven’t had Covid-19. There are little details in place, but it should be similar to any other ID that grants you entry to places.’
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Vitamin D is getting a lot of press. Once a supplement only considered in winter – self-isolation, and its links to help the fight against Covid-19 has seen a significant growth in its popularity. Here, Aimée Benbow, BSc (Hons), MSc, ANutr at Viridian Nutrition answers the most commonly asked questions surrounding Vitamin D including, does SPF prevent its absorption, can to much of the supplement cause harm and what food sources are high in Vitamin D.
Vitamin D is a nutrient that is supplied either through the diet or summer sun exposure. What makes vitamin different from other vitamins is the fact it works within the body like a hormone. Subsequently it is intricately involved in immunity, in fact vitamin D is necessary in every immune cell. This may explain the association between lowered vitamin D status in those with chronic health conditions. Additionally, research shows that supplemental vitamin D can improve mood in those who suffer with seasonal affective disorder, colloquially referred to as the winter blues. Vitamin D has been shown to work with lactic acid producing beneficial bacteria (probiotics) to drive down inflammation and contribute to improved gastrointestinal health. In fact, vitamin D receptors are found within all the human organs that include, the heart, kidney, bone and skin, which means that adequate vitamin D is necessary for those organs to function normally.
Although Public Health England recommends that all adults and children supplement with 400iu of Vitamin D from October through to March, a larger dose may be necessary for those with a diagnosed vitamin D deficiency.
Sunscreens containing skin protection factors (SPF) work by blocking ultraviolet (UV) rays from the sun, particularly UVB the rays which causes sun burn. However, it is also UVB rays which when in contact with our skin, initiates the process that leads to our body manufacturing vitamin D. Therefore, we can see that the strict use of sunscreen can in fact lead to poor vitamin D status.
New guidance in 2016 from Public Health England (PHE), advises that throughout autumn and winter people should consider taking a daily supplement of vitamin D at 10micrograms (400IU). However, updated governmental advice released in April this year suggests that everyone should now consider taking vitamin D supplements throughout spring and summer particularly while in lockdown. With lockdown measures in place and many working from home, a significant number of the UK population remains indoors most of the day, even during the spring and summer months. Therefore, a large proportion of population may have experienced reduced exposure to the sun and hence have lower than normal circulating levels of vitamin D in the body.
A variety of factors may affect vitamin D status, but symptoms of vitamin D inadequacy can be subtle, hard to identify, or even symptomless. In fact, a recent trial showed 3 out of 5 adults in the UK during winter are deficient in vitamin D. However, an increased frequency of infections, ongoing fatigue, unexplained back or lower body pain, poor wound healing and low mood can be general indications, subsequently these aspects may be more pronounced in the winter months when the sun is too low in the sky for vitamin D metabolism to occur in the skin. Those at risk of lowered vitamin D status include those who follow a diet that is low in vitamin D, have limited skin exposure to summer sunlight, have dark skin, are obese or have issues with malabsorption, a digestive issue that reduces nutrient absorption.
Vitamin D is a fat-soluble vitamin which means it is stored by the body. As with other fat-soluble vitamins, if consumed in excess long term this can lead to toxicity. It is important, therefore, that if you have not been tested and do not know if you are deficient that you only supplement with 400IU of vitamin D as recommended by Public Health England. Supplementing with 400IU of vitamin D daily, even with adequate levels of vitamin D will not pose harm. Higher dose supplements are available on the market up to 2000IU which are advisable for those who have known vitamin D deficiency.
The best and most efficient natural source of vitamin D is through controlled sun exposure, this can range from 20 minutes for those with fair skin to 40 minutes daily for those with darker skin. Once vitamin D stores are fulfilled by sun exposure the mechanism halts and so levels will not achieve toxicity. This gives the reasoning that even the best food sources of vitamin D are low and limited to oily fish such as salmon, mackerel and sardines besides dairy, eggs, and mushrooms, especially sun-exposed or ultraviolet light-exposed mushrooms. Consequently, vitamin D is often fortified into foods, for example, to milk alternatives.
About Aimée Benbow, BSc (Hons), MSc, ANutr.
Aimee is passionate about nutritional product development and the impact and efficacy of nutraceutical ingredients. Working in the food and supplements industry for over 11 years, she has supported people’s health through product development, advice and education.
As Technical Services Director at Viridian Nutrition she is responsible for a team of Nutritionists, providing customer support and ensuring an understanding of the latest clinical research. Aimee has launched over 20 products into the market based on consumer need and clinical efficacy. With experience managing a product range she has an in depth understanding of the industry regulations as well as the process to achieve certified organic status. A keen supporter of health food stores, Aimee is a regular speaker at training events to share knowledge and best practice.
A health and fitness advocate, Aimee has specialist knowledge of sports nutrition and has completed sprint triathlons and endurance events. Other focus areas include ageing, skin health and beauty. Additionally, with a passion for ethically and sustainably sourced ingredients, Aimee is also highly experienced in quality assurance and audit procedures.
Aimee graduated from the University of Surrey in 2008 with a BSc in Nutrition. In 2018 she completed a Masters degree in Nutritional Medicine and has also achieved a Diploma in Herbalism. This is supported by extensive experience in HACCP (food safety) and qualified supplier auditing.
Aimee believes that diet and lifestyle play a huge role in overall health and wellbeing, therefore it is vital to support people in achieving a healthy regime and optimum nutrition.
The post The most asked Vitamin D questions appeared first on Wellbeing Magazine.
