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Fresh fruit – fresh fruits contain more antioxidants and fewer calorie necessary for rejuvenating your health. 6. Garlic contains sulfur compounds that activate enzymes which promote healthy liver function, and can help remove toxins from the body. This work is licensed under a Creative Commons Attribution-ShareAlike 3.0 Unported License. In fact, 65% of what constitutes the brain is fat. Fat is also responsible for transporting essential vitamins and nutrients around the body and plays a crucial role in hormone production. Unsaturated fats are the healthiest and there are two types: monounsaturated and polyunsaturated. The consumption of unsaturated fat can help to prevent heart disease, lower the risk of diabetes, cancer and other dangerous diseases. Although most of your fat intake should come from unsaturated sources, there is a place for saturated fat in one’s diet.
Despite being vilified as bad for one’s health, research has emerged proving that saturated fat does play a part in lowering bad LDL cholesterol and increasing good HDL cholesterol.
The great thing about fat is that it gives one a feeling of fullness so that you do not over eat. As you can see, fats are not all bad if you stay within the recommended amount and get your fats from sources as natural as possible. Fat should not comprise more than 25 to 30% of your diet and no more than 7% of that should come from saturated sources. There is a place for fats in a healthy diet if it is from natural sources but be careful not to over consume. Fats from unsaturated and saturated sources, although healthy, contain twice as many calories as the equivalent amount of protein and carbohydrates so remember that at the end of the day moderation is key especially if you are looking to lose weight.
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I’ve been a big fan of Kelly Smith since I tried her raw cookie dough bites nearly a year ago. Summer is quickly coming to an end, and that means it’s time to get organized for the back-to-school season, as well as all of the activities that come along with it. Of course, you wouldn’t be here reading this post if planning healthy meals (especially wholesome school lunches) wasn’t part of your back-to-school agenda!
The fact is, meal planning is a wonderful strategy to help families enjoy healthy, home-cooked meals with the awesome added benefits of saving time, money, and stress!
So, by learning how to create a weekly meal plan, you’ll not only ensure that your family eats healthier and saves money, but it will also save you time and stress as well. Shown above is what’s on the menu at The Nourishing Home for our first week back-to-school. So without further ado, here are the top five tips I share at each of my meal planning seminars. The first step in meal planning is to make a Master List of Meals, which is simply a list of all the meals that you make. As you start trying new recipes, remember to add the ones your family likes to your Master List of Meals. Before you start selecting meals for the week ahead, first take a look at what’s happening each day, and plan your meals accordingly. For extra-busy days, schedule a “leftovers night,” where you can simply warm up a meal from a previous evening.
First, check your pantry and frig to see what you already have on hand, and be sure to plan for meals that utilize these ingredients. Even planning a few meals a week, or planning meals for just the busiest days of the week, will go a long way in helping you stay on track with your healthy-eating goals and budget, as well as save you time and stress! Make your meal plan for the week, and then go through each meal and list out all the ingredients needed to create that meal.
Keep a pad of paper on your kitchen counter, and jot down items as you run out of them so they can quickly and easily be added to The List. Just an hour or two over the weekend can go a long way in making things quicker and easier for you during the week ahead!
Meats: Cut and divide meat into portions based on your meal plan, and freeze (you can even place the meat into a marinade and freeze). Brown extra ground turkey, chicken, or beef, to use in another dish, such as tacos, later in the week.
Cook extra chicken breasts, and then cut some up for another meal such as stir-fry or pasta dishes. Cook extra rice, put it into a container, and refrigerate or freeze for use as a quick side dish with a future meal. For more healthy meal planning strategies, as well as free weekly whole food meal plans, visit The Nourishing Home. Kelly Smith loves the Lord, her family, and sharing her passion for real food cooking and meal planning with others. Ten Healthy Lunch Packing TipsMake school lunches a breeze with these ten healthy lunch packing tips. This is a terrific idea, fits for me because I always have a hard time on preparing meals for my kids.


I love these tips, personally its a nightmare when the kids go back to school so meal planning and using these tips have helped me so much.
The raw fruits have more fiber and chewing sends signals to your brain that you’ve eaten something substantial.
That doesn’t prove that yogurt caused weight loss, but it stood out among other foods. Be careful: If you are on certain medications check the label on all your prescriptions, or ask your pharmacist or doctor that you can take grapefruit or grapefruit juice or not.
A breakfast which contain rich amount of proteins may helps you to resist snack attacks throughout the day.
In a study of a group of obese young women, those who started the day with 35 grams of protein that’s probably way more than you’re eating felt fuller right away. Staying active should be the most important part of your lifestyle if you want to age gracefully.
When living with Type 2 Diabetes what we eat and how much exercise we get plays a big part in managing our Diabetes. Talk with your doctor or a dietitian to find out how many servings of carbohydrates a day you should be having. Adults with diabetes are two to four times more likely to have heart disease or a stroke than adults without diabetes.
High-fat dairy products such as full-fat cheese, cream, ice cream, whole milk, 2% milk and sour cream. By completing this form you are confirming to be added to the CRWF database, and to receive future communication from CRWF including information regarding possible participation in future studies.
The good news is, you can look every bit as gorgeous on the outside by eating foods that boost your radiance, smooth your skin and help defy the ageing process. All you have to do to look your absolute best is to turn to nature.
These fruits help make the skin more beautiful  and prevent the formation of free radicals which can cause disease. The antioxidants found in these fruits can also help improve sleep, adjust weight and strengthen the body’s resistance to diseases. Water also helps to purify the body, and keeping well hydrated can eliminate harmful toxins in the body. In fact, every cell in your body must build its cell wall out of a double layer of fat (called a lipid bi-layer). Good fats, (there is such a thing) plays an important role in healthy skin, eye, and brain development. Therefore, there is a place for fats in a healthy diet but one has to get it from the right sources.
Monounsaturated fats include avocados, olive oil and nuts while polyunsaturated fats include cold water fish like salmon, walnuts and fish oil. With so many health benefits to be derived from unsaturated fats you should ensure that you get an adequate supply in your diet. Therefore, if you are looking to lose weight ensure that you get a respectable amount of fat in your diet. The recommended amount of fat you should be getting from saturated sources is approximately 7% but anything above this and you might be doing your body more harm than good. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. So that’s where MOMables and I come in: We want to show you how easy and beneficial it is to incorporate meal planning into your weekly routine. Meals prepared at home generally contain a greater variety of nutrient-rich foods compared with those found at typical restaurants.
That’s because once you make your meal plan and purchase the ingredients needed for each of the meals outlined, you can then go on auto-pilot. Simply execute the meal plan day-by-day without having to stress over what’s for dinner and without having to make multiple trips to the market. You can find each of the recipes listed (as well as my free meal planning template) by visiting Healthy Back-to-School Menu.
You can also find this information in more detail, as well as my popular “Cook Once, East Twice or More” tips, over at Mastering Meal Planning. Taking time to really think through this first step will save you a ton of time in the long run; no more racking your brain to try to think of what you should make for the week. Use ground meat to mix and form into meatballs and burgers that can be frozen for later use. For example, I find it super-helpful to pre-chop, rinse, and store lettuce for salads for the week ahead.
Grate cheese, make salad dressings or sauces, etc., and store them in the fridge or freezer.
When making out your meal plan, consider which dinners lend themselves to also being a great lunch.
Children need a healthy balance of protein, carbs, and fats for sustained energy and optimal learning.
She is the author and creator of The Nourishing Home—a blog dedicated to sharing delicious whole food recipes, cooking tips and techniques, and overall encouragement to help others in their quest to live a more nourished life. Research shows that when people eat nuts, they automatically take less amounts of meals at later.


If you too want to age with grace, follow these simple tips for healthy skin, hair and body. At certain age, one needs to cut down on sweets and heavy carbohydrates because it can speed up the ageing process.
You lose muscle faster as you age, but if you exercise regularly it helps increase the mass and strength of your muscles. If you spend too much time in the sun, it can cause wrinkles and in rare cases cancer as well. Simple Carbohydrates are sugars that are found in refined sugars and fruits (glucose, sucrose, lactose and fructose).
To lower you risk of heart disease, you will want to try to eat less saturated and trans fat (unhealthy fat) and eating more mono and polyunsaturated fats (healthy fats). Lemons help the body neutual PH balance which is beneficial for the body’s immune system. Drinking tea can promote healthy digestion, so enjoying tea 30 minutes after a meal is a good habit and a great to lose weight.
Both monounsaturated and polyunsaturated fats lowers bad LDL cholesterol and increases good HDL cholesterol. It is prevalent in pre packaged foods such as biscuits, doughnuts and other sweet snacks as well as french fries. Trans fats were invented to give foods a longer shelf life but if you want to live longer then stay away from anything remotely containing such fats.
Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Kelly is a master meal planner, and today she shows us how to incorporate some of our recipes into a weekly plan. Yet, with this same amount of money, you can actually feed your family three highly nutritious whole food meals, plus healthy snacks! Instead, start with planning just a few meals each week, or planning meals only on the busiest days of the week. I also like to precook and freeze ground meat for use in meals such as tacos, chili, soups, etc. And rather than just serving the same thing for lunch, think of ways to repurpose your leftovers, such as turning leftover grilled chicken breasts into Greek salad wraps.
Foods such as whole grains, brown rice, fruits, and veggies provide a good source of healthy carbohydrates, while Greek yogurt, cheese, eggs, meats, and beans provide much-needed protein.
Remember, you don’t have to go it alone; there are lots of helpful resources out there for breaking free from the same-old, same-old lunches. In a study, chocolate lovers who were eaten dark chocolates ate 15% less pizza than those who had eaten milk chocolate. The effect of the high-protein breakfast seemed to last into the evening, when the women munched less on fatty, sugary goods than the women who had cereal for breakfast. In particular, dandelion tea can help cleanse the liver, purify the blood and excrete excess toxins from the body.
This is a very dangerous type of fatwhich can lead to cancers, diseases and possibly hinder mental and physical development. Never disregard professional medical advice or delay in seeking it because of something you have read on this site! And once you see how easy and beneficial meal planning truly is, you’ll most certainly be inspired to add even more meals to your weekly meal plan!
And, the healthy fats found in nuts, meats, avocados, and whole-milk dairy products help satisfy and maintain stamina.
Take a few minutes each week to go online with your kids and seek out some new ideas to make lunch not only healthy, but fun! And congrats on being a MOMables subscriber – Laura provides a wealth of recipes and ideas that I know will really be a blessing to you as well. Constant lack of sleep affects your brain’s function and accelerates the ageing process.
Green tea can help boost metabolism, promote intestinal peristalsis and help with the excretion of toxins. The prevalence of lifestyle diseases in Western countries can be attributed to an increased consumption of trans fats since it is a silent killer. That’s why providing children a balance and variety of these foods will help ensure that they’re well-nourished and energized to learn. Be careful of anything with the ingredient hydrogenated oil as this is another term for trans fats. The reason why these are considered the healthier carbohydrates is because our bodies digest them much slower than simple carbohydrates thus providing us with a steady stream of energy.



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