How To Eat Healthy For A Healthy Heart 💗

A lot of our diet nowadays contains large amounts of fat. Since fats are linked to heart diseases you should take steps to avoid them. The type of fats to avoid are saturated and trans fats which are bad for the heart and lead to increase cholesterol levels in the body.

1. Control your portion size

How much you eat is just as important as what you eat. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories than you should. Portions served in restaurants are often more than anyone needs.

Use a small plate or bowl to help control your portions. Eat larger portions of low-calorie, nutrient-rich foods, such as fruits and vegetables, and smaller portions of high-calorie, high-sodium foods, such as refined, processed or fast foods. This strategy can shape up your diet as well as your heart and waistline.

Keep track of the number of servings you eat. The recommended number of servings per food group may vary depending on the specific diet or guidelines you’re following. A serving size is a specific amount of food, defined by common measurements such as cups, ounces or pieces. For example, one serving of pasta is about 1/3 to 1/2 cup, or about the size of a hockey puck. A serving of meat, fish or chicken is about 2 to 3 ounces, or about the size and thickness of a deck of cards. Judging serving size is a learned skill. You may need to use measuring cups and spoons or a scale until you’re comfortable with your judgment.

2. Eat more vegetables and fruits

Vegetables and fruits are good sources of vitamins and minerals. Vegetables and fruits are also low in calories and rich in dietary fiber. Vegetables and fruits, like other plants or plant-based foods, contain substances that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you cut back on higher calorie foods, such as meat, cheese and snack foods.

Featuring vegetables and fruits in your diet can be easy. Keep vegetables washed and cut in your refrigerator for quick snacks. Keep fruit in a bowl in your kitchen so that you’ll remember to eat it. Choose recipes that have vegetables or fruits as the main ingredients, such as vegetable stir-fry or fresh fruit mixed into salads.

Fruits and vegetables to choose Fruits and vegetables to limit
  • Fresh or frozen vegetables and fruits
  • Low-sodium canned vegetables
  • Canned fruit packed in juice or water
  • Coconut
  • Vegetables with creamy sauces
  • Fried or breaded vegetables
  • Canned fruit packed in heavy syrup
  • Frozen fruit with sugar added

3. Select whole grains

Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grain products. Or be adventuresome and try a new whole grain, such as whole-grain farro, quinoa or barley.

Grain products to choose Grain products to limit or avoid
  • Whole-wheat flour
  • Whole-grain bread, preferably 100% whole-wheat bread or 100% whole-grain bread
  • High-fiber cereal with 5 g or more fiber in a serving
  • Whole grains such as brown rice, barley and buckwheat (kasha)
  • Whole-grain pasta
  • Oatmeal (steel-cut or regular)
  • White, refined flour
  • White bread
  • Muffins
  • Frozen waffles
  • Corn bread
  • Doughnuts
  • Biscuits
  • Quick breads
  • Cakes
  • Pies
  • Egg noodles
  • Buttered popcorn
  • High-fat snack crackers

4. Limit unhealthy fats

Limiting how much saturated and trans fats you eat is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke.

The American Heart Association offers these guidelines for how much fat to include in a heart-healthy diet:

Type of fat Recommendation
Saturated fat No more than 5 to 6% of your total daily calories, or no more than 11 to 13g of saturated fat if you follow a 2,000-calorie-a-day diet
Trans fat Avoid

You can reduce the amount of saturated fat in your diet by trimming fat off your meat or choosing lean meats with less than 10 percent fat. You can also add less butter, margarine and shortening when cooking and serving.

You can also use low-fat substitutions when possible for a heart-healthy diet. For example, top your baked potato with low-sodium salsa or low-fat yogurt rather than butter, or use sliced whole fruit or low-sugar fruit spread on your toast instead of margarine.

You may also want to check the food labels of some cookies, cakes, frostings, crackers and chips. Some of these — even those labeled “reduced fat” — may be made with oils containing trans fats. One clue that a food has some trans fat in it is the phrase “partially hydrogenated” in the ingredient list.

When you do use fats, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in certain fish, avocados, nuts and seeds, also are good choices for a heart-healthy diet. When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol. But moderation is essential. All types of fat are high in calories.

An easy way to add healthy fat (and fiber) to your diet is ground flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids. Some studies have found that flaxseeds may help lower cholesterol in some people, but more research is needed. You can grind the seeds in a coffee grinder or food processor and stir a teaspoon of them into yogurt, applesauce or hot cereal.

Fats to choose Fats to limit
  • Olive oil
  • Canola oil
  • Vegetable and nut oils
  • Margarine, trans fat free
  • Cholesterol-lowering margarine, such as Benecol, Promise Activ or Smart Balance
  • Nuts, seeds
  • Avocados
  • Butter
  • Lard
  • Bacon fat
  • Gravy
  • Cream sauce
  • Nondairy creamers
  • Hydrogenated margarine and shortening
  • Cocoa butter, found in chocolate
  • Coconut, palm, cottonseed and palm-kernel oils

5. Choose low-fat protein sources

Lean meat, poultry and fish, low-fat dairy products, and eggs are some of your best sources of protein. But be careful to choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts rather than fried chicken patties.

Fish is another good alternative to high-fat meats. And certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides. You’ll find the highest amounts of omega-3 fatty acids in cold-water fish, such as salmon, mackerel and herring. Other sources are flaxseed, walnuts, soybeans and canola oil.

Legumes — beans, peas and lentils — also are good sources of protein and contain less fat and no cholesterol, making them good substitutes for meat. Substituting plant protein for animal protein — for example, a soy or bean burger for a hamburger — will reduce your fat and cholesterol intake and increase your fiber intake.

Proteins to choose Proteins to limit or avoid
  • Low-fat dairy products, such as skim or low-fat (1%) milk, yogurt and cheese
  • Eggs
  • Fish, especially fatty, cold-water fish, such as salmon
  • Skinless poultry
  • Legumes
  • Soybeans and soy products, such as soy burgers and tofu
  • Lean ground meats
  • Full-fat milk and other dairy products
  • Organ meats, such as liver
  • Fatty and marbled meats
  • Spareribs
  • Hot dogs and sausages
  • Bacon
  • Fried or breaded meats

6. Reduce the sodium in your food

Eating a lot of sodium can contribute to high blood pressure, a risk factor for cardiovascular disease. Reducing sodium is an important part of a heart-healthy diet. The American Heart Association recommends that:

  • Healthy adults have no more than 2,300 milligrams (mg) of sodium a day (about a teaspoon of salt)
  • Most adults ideally have no more than 1,500 mg of sodium a day

Although reducing the amount of salt you add to food at the table or while cooking is a good first step, much of the salt you eat comes from canned or processed foods, such as soups, baked goods and frozen dinners. Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat.

If you like the convenience of canned soups and prepared meals, look for ones with reduced sodium. Be wary of foods that claim to be lower in sodium because they are seasoned with sea salt instead of regular table salt — sea salt has the same nutritional value as regular salt.

Another way to reduce the amount of salt you eat is to choose your condiments carefully. Many condiments are available in reduced-sodium versions, and salt substitutes can add flavor to your food with less sodium.

Low-salt items to choose High-salt items to limit or avoid
  • Herbs and spices
  • Salt-free seasoning blends
  • Reduced-salt canned soups or prepared meals
  • Reduced-salt versions of condiments, such as reduced-salt soy sauce and reduced-salt ketchup
  • Table salt
  • Canned soups and prepared foods, such as frozen dinners
  • Tomato juice
  • Condiments such as ketchup, mayonnaise and soy sauce
  • Restaurant meals

7. Plan ahead: Create daily menus

You know what foods to feature in your heart-healthy diet and which ones to limit. Now it’s time to put your plans into action.

Create daily menus using the six strategies listed above. When selecting foods for each meal and snack, emphasize vegetables, fruits and whole grains. Choose lean protein sources and healthy fats, and limit salty foods. Watch your portion sizes and add variety to your menu choices.

For example, if you have grilled salmon one evening, try a black-bean burger the next night. This helps ensure that you’ll get all of the nutrients your body needs. Variety also makes your meals and snacks more interesting.

8. Allow yourself an occasional treat

Allow yourself an indulgence every now and then. A candy bar or handful of potato chips won’t derail your heart-healthy diet. But don’t let it turn into an excuse for giving up on your healthy-eating plan. If overindulgence is the exception, rather than the rule, you’ll balance things out over the long term. What’s important is that you eat healthy foods most of the time.

Incorporate these eight tips into your life, and you’ll find that heart-healthy eating is both doable and enjoyable. With planning and a few simple substitutions, you can eat with your heart in mind.

Why ADHD Kids Say I DON’T KNOW So Often

ide his bike (Who wouldn’t?). I asked Matt why he kept cancelling and he said, “I don’t know.” That got me thinking about how, in the past, I would have been slightly irritated at him wasting my time, not accepting my help, and being generally defiant.

We often become distressed by our children’s seeming inability to do simple things, like ask for help, put away their clothes, or turn in homework. We become disappointed and ultimately angry, and we confront our child.

“Why can’t you do this? It’s so simple. Everyone else is doing it with no trouble at all. Why can’t you?”

And you know the response, right?

“I don’t know.”

Gah! Why do they DO that?

ADHD children are very sensitive and having an angry parent is overwhelming to the senses. They may yell at you or try to distract you by talking about your faults. They may hide in their rooms or they may do what you want but give you the silent treatment. ADHD children are rarely able to manage their emotions in the moment, as they’re actually happeningIn confusion, frustration, and sadness that they’ve disappointed you, “I don’t know” becomes an easy way to slow things down, to stop the barrage of parental expectations.

Here’s what “I don’t know” really means:

  • I can’t help you. I don’t seem to be able to make myself do what I want to do.
  • Please don’t be mad.
  • I can’t take more nagging.
  • Do we have to keep having the same conversation? That won’t change me.
  • You can keep asking but I don’t have a different answer.
  • I feel like a loser and I’m trying to cover it up.
  • I don’t want to say the wrong thing.
  • I’m embarrassed by being a failure.
  • If I could answer to your satisfaction, I would.
  • My mind is (actually) blank.

This is why ADHD kids say “I don’t know” so often.boy with post-its

It has little to do with defiance and a lot to do with self-esteem and/or not being able to access information in a timely manner.

The truth is that Matt wasn’t wasting my time. I still had my time.

He wasn’t refusing my help. He just couldn’t handle this particular responsibility.

He wasn’t being defiant either. In fact, his response had nothing to do with me. He was simply postponing relief and prolonging his misery because he didn’t know how to make a different decision.

Change your response

The solution is to change the way you respond. Believe me, I know this is difficult. Sometimes it’s like pulling teeth to get an answer that contains some real information!

Instead of being frustrated, put yourself in your child’s shoes.

  • Imagine what it must be like to know that you’re having a regular conversation but you can’t respond in a regular way.
  • Imagine what it’s like to disappoint your parents, yet again.
  • Imagine experiencing this for an extended period of time.

My childhood experience

I remember, very well, the absolute confusion and disappointment I felt when I vowed to be good and couldn’t manage to hold it together for even 30 minutes. I had NO IDEA how I got from Point A to Point B, from my vow to my misbehavior.

This isn’t a moral issue or a problem with your child’s integrity. This is an Executive Function challenge. The pre-frontal cortex hasn’t developed enough to handle the demands being made.

One thing you can do to help your child is to say, “I’m sorry. I didn’t give you much time to think about this. I would really appreciate it if you’d take some time to think this over and let me know your answer. I’ll check back with you tomorrow/in an hour/after I get home…”

The moral of the story is:

Don’t take it personally, Don’t assume defiance, Practice patience, Be encouraging, and Give your child or teen the grace and dignity to JUST. NOT. KNOW.

When they do know, they’ll tell you.

Do you have any thoughts on this issue that you can share with another parent? Just scroll down to the comments section. I love hearing from you.

xo, Yafa

Copyright 2018 Yafa Luria/Margit Crane All Rights Reserved

====================

What troubles you about parenting an ADHD child or teen?

Let’s talk! No judgment, no salesy come-on. However you WILL receive a good deal of TLC and a slew of strategies. You can say anything. You can cry. You can swear. Your confidentiality is guaranteed, and I promise to listen and give you hope and relief. (You might even find yourself spontaneously doing a happy dance).

“Thank you Yafa. You’ve given me incredibly helpful tools! It was really a pleasure to speak with you. I’ll be back in touch in the coming weeks.” Stella R, Portland, OR.

“I really appreciate that I could be vulnerable and you didn’t shoot me down. I feel comfortable with you and your humor brightened the call.” Danielle A, Bellingham, WA.

“I talked with you a year ago, Yafa, and your voice is always in my head, guiding me. I just wanted to email and thank you.” April W, Queensland, Australia

“Thank you for your encouraging, enlightening suggestions.” Jill E, Seattle, WA.

Thank you for ‘being there’ to share your wealth of knowledge and personal experience with us who are ‘floundering’ and ‘lost in the forest’ when it comes to ‘dealing with special and difficult circumstances’.Gratefully yours, Rochelle H, Alberta, Canada xox ((((BIG HUGS)))

I lost 120 pounds in 12 months see my journey and diet

Any woman who can lose 100 Lbs —and keep it off—knows more than most diet gurus about what you need to eat to burn fat and fight that ever-constant battle against weight regain.. Set at 1,200 calories and under 25 grams of carbs per Weight Loss Meal Plan, this plan is considered very low-calorie and moderately low-carbohydrate. It’s you eat at least 1,200 calories per day in order to support your body’s basic metabolic needs.

Diet Adviser Signs And Symptoms Journeys.

Maximize your weight loss by following a low-calorie, low-carbohydrate meal plan. Set at 1,200 calories and under 25 grams of carbs per meal, this plan is considered very low-calorie and moderately low-carbohydrate. It’s you eat at least 1,200 calories per day in order to support your body’s basic metabolic needs.

Benefits of the Meal Plan

These meal plans combine the advantage of a low-carb approach with a low calorie meal plan. These two strategies together can accelerate weight loss, helping you achieve quick results. A 2011 study showed that eating a low-carb diet can help reduce hunger, which is essential if you are following a very low calorie plan of 1200 calories per day. If you can see results for your efforts while experiencing minimal hunger, you are more likely to stick to the plan and less likely to stray down paths with foods higher in calories. Motivation is a key factor in any weight control plan.

Following the Meal Plan

To follow this plan, divide your allotted 1200 calories into three meals of 300 calories each and three snacks of 100 calories each. The steady flow of food keeps you feeling sated throughout the day. The best way to ensure you are adhering to calorie and carb counts is by weighing your food on a kitchen scale or measuring it carefully. Snacks are. It is imperative to ensure you never get to a point where you feel starved or shaky. You are also less likely to feel deprived if you eat every couple of hours. You may notice this plan does not include alcohol. In order to maximize nutritional intake, the 1200 calorie low carb meal plan leaves no room for empty calories. Every calorie must have value when you reduce caloric intake to this level

 The Meal Plan

Each meal and snack includes a few options to give you some variety. For maximum nutritional benefit, try to vary your meal plan each day. Variety helps ensure you do not become bored with your diet, and eating a variety of foods across the spectrum of color will ensure you get all of the vitamins and minerals you need. The diet plan is low carb rather than no carb. Carbohydrates are essential for metabolism and many other vital body processes. Because vegetables, particularly leafy greens, are low in both carbohydrates and calories, they figure strongly into these meal plans.

Low-carbohydrate meals are those with less than 25 grams of carbs per meal. In many cases, the meals listed below have lower effective carbohydrate counts because fiber is counted as a carbohydrate as far as nutritional information goes, but it does not affect blood sugar the way other carbohydrates do. Carbohydrates listed are total and not effective carb rates. Meals are between 250 and 300 calories with snacks totaling the same. Feel free to mix and match for a meal plan that will maintain you at around 1,200 calories per day with low carbohydrate counts. To use the meals below, select one breakfast, lunch, dinner, and three snacks.

 Weight Control

Limiting your calorie intake is one effective way to lose weight. Combining low calorie options with foods low in carbs can help you achieve your weight goals that much quicker.

Following the Meal Plan

To follow this plan, divide your allotted 1200 calories into three meals of 300 calories each and three snacks of 100 calories each. The steady flow of food keeps you feeling sated throughout the day. The best way to ensure you are adhering to calorie and carb counts is by weighing your food on a kitchen scale or measuring it carefully. Snacks are. It is imperative to ensure you never get to a point where you feel starved or shaky. You are also less likely to feel deprived if you eat every couple of hours. You may notice this plan does not include alcohol. In order to maximize nutritional intake, the 1200 calorie low carb meal plan leaves no room for empty calories. Every calorie must have value when you reduce caloric intake to this level

INSTANT POT PINEAPPLE CHICKEN BREASTS

COURSE: MAIN COURSE
CUISINE: AMERICAN
PREP TIME: 10 MINUTES
COOK TIME: 10 MINUTES
TOTAL TIME: 30 MINUTES
SERVINGS: 4 SERVINGS
CALORIES: 177 KCAL
AUTHOR: DrAsim
Join Fb Group: Instant Pot Weight Loss Program
This Instant Pot Pineapple Chicken Breasts Recipe is an easy chicken dinner recipe that you can set and forget in your pressure cooker! Serve the chicken and sweet, tangy sauce over rice or noodles for the perfect weeknight dinner!

INGREDIENTS

  • 4 boneless skinless chicken breasts
  • 1 398ml can pineapple chunks with juice 14 oz
  • 3 tablespoons sodium-reduced soy sauce
  • 3 tablespoons brown sugar packed
  • 1/2 teaspoon salt
  • pinch of black pepper
  • 1 tablespoon corn starch
  • 1 tablespoon water

INSTRUCTIONS

  1. Add pineapple chunks with juice, soy sauce, sugar, salt and pepper to the Instant Pot (mine is a 6 quart). Stir until combined.
  2. Add chicken breasts on top of the pineapple.
  3. Put the lid on the Instant Pot and turn the valve to sealing. Set to Manual, high pressure, for 10 minutes. It will take about 10 minutes to come to pressure and start counting down.
  4. When the timer goes, turn the Instant Pot off. You can do a quick release or wait 5 minutes and then release any remaining pressure.
  5. Remove the lid and turn the Instant Pot to saute, and adjust to less heat. Stir together the corn starch and water and stir into the sauce (you can take the chicken out to do this but it’s not necessary!). Cook and stir until the sauce has thickened, and then turn off.
  6. Serve chicken immediately over rice, noodles or with a side of veggies.

Cerebral palsy: guide for parents

About one in every 400 babies is born with cerebral palsy. How much do you know about this condition? Would you cope if this happened to your child?

Some children with cerebral palsy manage to lead near-normal lives, others need constant care. Here is what parents of cerebral palsy children can do to give their children the best chance in life.

Learn more about the condition
A child who has cerebral palsy has difficulty with posture and movement. This is because of problems in the area of the brain, which control movement. This can either be the result of brain damage or sections that have not developed properly. This damage can take place during pregnancy, childbirth or during childhood. But the end result remains the same: the brain is unable to control muscle co-ordination properly.

There are many different types of cerebral palsy – in fact no two children with cerebral palsy are precisely alike. Some are so lightly affected that they have little more than a slight weakness or a limp, while others can have difficulties crawling, walking, sitting, talking, feeding or using their hands. Some children are affected on only one side of their bodies; others are affected mainly in the legs, while others are affected all over their bodies. A worst case scenario is when a child cannot control his/her muscles at all and will need to be looked after for the rest of their lives.

But not only movement is affected by cerebral palsy. Other areas of the brain could also be influenced. That is why many children with cerebral palsy also can have mental impairment, epilepsy, have difficulty swallowing or controlling their facial expressions, have difficulty speaking and could have problems seeing and hearing properly.

But that paints a very bleak picture, which is often far from the reality for a child with cerebral palsy. About half of all children with cerebral palsy have above average, average or only slightly below average intelligence and can therefore benefit from formal education, often in mainstream schools. The rest of the children have moderate to very severe intellectual disabilities. These children benefit from admission to training schools or special care centres.

In some cases the associated difficulties may be more handicapping than the movement problems. Probably the most devastating disability is the inability to communicate. Where a child does not have the use of his/her hands nor intelligible speech, it often requires considerable time, patient observation and experience to determine the child’s true intellectual level.

How is it treated?
It may be difficult to diagnose cerebral palsy in very young infants. The condition can often not be detected until a child does not develop the movement, posture and balance necessary for sitting and standing. Some types of cerebral palsy rarely become obvious before the child reaches two years of age.

There is no cure because damaged or underdeveloped brain cells cannot be restored. But treatment early in life can greatly improve the quality of life of these children. One person alone cannot manage cerebral palsy – ideally there should be team involved in the treatment. Apart from a doctor, occupational-, speech- and physiotherapists, other important members of the team include other medical specialists, the social worker, the psychologist, teachers and other caregivers.

But it is the parent who plays the most important role. The treatment team should give parents home programmes so that treatment can continue at home.

What you can do at home
One of the many things parents can do, is to help their children to communicate as best as they can.

The Cerebral Palsy Clinic offers the following tips:

  • Speak slowly and clearly.
  • Make eye contact when you speak.
  • Discuss whatever your child is interested in.
  • Use gestures, facial expression and body language when talking.
  • Label all items. For example, during bath time, label the bath items around such as soap, tap, towel and water.
  • Stick to the same words. For example, if the family uses the word “coat”, use it until your child understands and/or can say the word, then introduce the word “jacket”.
  • Improve vocabulary. For example, if the child says “car” the adult might say “mommy’s car” or “fast car” depending on the child’s interest.
  • Model the correct words for your child. If a child says something wrong, never say that it is wrong, rather repeat the word in the correct way. For example, if your child says “tock” for “sock”, you must repeat the right word.
  • Use words that express your child’s feelings, wants and intentions. For example, if your child points to a tap, you might say: “Drink/want drink”. Or if your child falls, you could say: “Ow, that hurt”.
  • Pause often and give your child a chance to process the information.
  • Use open-ended questions to encourage responses. For example: “I wonder who’s in the box?”.
  • Use as many words in a sentence as your child can or with one or two extra words.
  • Talk to your child about what is happening at the moment.
  • Take turns when you communicate – encouraging your child to respond.
  • Read to your child.

12 Struggles Of Having An Outgoing Personality But An Anxious Mind

Outgoing people with anxious minds – or minds that overthink – tend to feel anxiety the most intensely, often because we don’t talk about it. And by “often” I mean never.

Our anxiety is a contrast to our big, bold personalities. Strangers would never guess it. We never know when to fight or flight, and our self-angst is maxed out. We are often the life of the party but can also be mind-numbingly introspective, questioning everything.

1.  Our day normally goes something like this: Anxiety: Okay but what if – Me: Homie we went over this a thousand times and we totally resolved it. Anxiety: Yeah but I’ve looked at it from a new angle and there are like 15 more reasons why you should worry about it. Me: ……go on.

2.  We’re kind of a conundrum because we love people and need to be surrounded by people to be happy, but our over-thinking and our apprehension to immediately trust someone is, in fact, what makes us very selective about who we surround ourselves with.

3.  That might mean we’ll have lots of friends or acquaintances but very few close friends who we share our world with. But when we do, they become our entire life.

4.  We still find it easy to talk and connect with people – we can be charming creatures and when we do choose to grace a party with our presence, we are the life of it.

5.  But then we wake up in the morning and of course, we are over-thinking everything – Ahhh what did I say to that one person that rather die than act like an idiot in front of? Did I talk too much? And what did they mean by “I’ll see you soon?” What does “soon” even mean? Like soon soon? Or “soon”?

6.  Although we are very bold and outgoing, sometimes even the smallest things can stress us out and override our nerves. Whether it’s picking up our dry cleaning, finishing a project for work or making a call to our doctor, just the thought of having to deal with it makes our minds race.

7.  Dating is hard, we have to explain that we’re not insecure control freaks, we just think. A lot.

8.  I mean you don’t have to call us back right away when you’re out, but just know that our mind is playing out a bunch of horrible scenarios in which you’ve cheated. Or died. That’s right, if we reach your voicemail, we can’t help but consider that you might not be alive.

9.  Even the smallest gestures make us melt. We tend to be overwhelmed very easily, so anything you do to make our life easier is greatly appreciated. Picking us up for a date, playing with our hair when we’re watching a movie, calling to see how we’re feeling or making us a cup of tea comes with the highest of thanks. We will never take your gestures for granted.

10.  We’re hardest on ourselves, we are always gripped by the feeling that there’s more that we should be, or could be, doing in our life.

11.  We try to trick our brain by doing as many things as we can during the day so we can fall asleep at night – HA HA what were we thinking? This is our brain’s prime time to annoy us; it won’t miss this opportunity.

12.  We ebb and flow between wanting to be surrounded by many people, reveling in the attention we receive, to being very selective and sort of wanting to isolate ourselves to recharge and be left alone with our thoughts. Needless to say, we’re enigmas wrapped in bacon.

Cornell University Launches First Free Plant Based Meal Plan On The Trending

While many people believe meat is the best source of protein, you may be surprised to discover just how many foods provide high levels of this macronutrient. While meat really is a good way to consume protein, there are other healthy sources as well.

Types of Protein Ebook Of Plant Based Diet See Below

There are two basic types of protein: complete and incomplete. Complete proteins are animal-based proteins which provide all of the essential amino acids in a single source. Incomplete proteins, as the term implies, do not supply all amino acids. Fortunately, you can find complementary sources which together, provide all the essentials for your diet.

High Protein Foods

The following lists of high protein foods are divided into categories including both animal and plant sources. They have high levels of protein per serving (protein amounts are listed in parenthesis,): Click On Image Below For Pdf File

     Click On Image

Meat and Poultry

Meat and poultry are excellent sources of animal protein. All of the following are complete proteins:

Chicken breast

Chicken breast
  • Chicken breast, 3.5 oz (30 g)
  • Turkey (21 g)
  • Pork chop (22 g)
  • Pork tenderloin, 4 oz (29 g)
  • Ham, 3 oz (19 g)
  • Beef steak, 6 oz (42 g)
  • Beef liver, 3 oz (23 g)
  • Hamburger patty, 4 oz (28 g)
  • Roast beef (28 g)
  • Chicken leg (11 g)
  • Turkey breast, skinless, 4 oz (28 g)

If you are concerned about your fat consumption, choose skinless chicken or turkey breasts and lean beef.

Eggs and Dairy

Eggs and dairy are complete proteins, but they’re also higher in fat. If you are watching your fat intake, try low-fat or nonfat milk and cheese and use egg whites rather than the entire egg.

Eggs and Dairy

Eggs and Dairy
  • Egg (6 g)
  • Blue cheese, 1 oz (6 g)
  • Shredded cheddar cheese, 1 cup (28 g)
  • Cheddar cheese, 3.5 oz (25 g)
  • Mozzarella cheese, 1 oz (6 g)
  • Parmesan cheese, grated, 1 oz (12 g)
  • Eggnog, 1 cup (10 g)
  • Chocolate milk shake, 10.6 oz (9 g)
  • Vanilla milk shake, 10.6 oz (12 g)
  • Yogurt, low-fat, plain (10 g)
  • Cottage cheese, ½ cup (15 g)
  • Milk, 1 cup (8 g)

Fish and Seafood

Fish and seafood provide heart-healthy fat and a complete protein in one tasty dish. Here are some of the highest protein fish options:

Salmon

Salmon
  • Tuna, 6 oz (40 g)
  • Salmon (27 g)
  • Catfish, 3 oz (15 g)
  • Clam, 3 oz (11 g)
  • Cod, 3 oz (20 g)
  • Alaska King crab, 1 oz (16 g)
  • Flounder, 3 oz (21 g)
  • Lobster, 3 oz (17 g)
  • Oyster, 1 oz (17 g)

Beans and Legumes

Beans and legumes are incomplete proteins; however, if you choose to avoid animal proteins, they will be an important component of your diet. Try these high-protein options:

Legumes

  • Black-eyed peas, 1 cup (13 g)
  • Chickpeas, 1 cup (15 g)
  • Lentils, 1 cup (18 g)
  • Split peas, 1 cup (16 g)
  • Refried beans, 1 cup (14 g)
  • Miso, 1 cup (32 g)
  • Tofu, 4 oz (8 g)
  • Edamame, 1 cup (17 g)

Nuts and Seeds

No list of high protein foods would be complete with nuts and seeds, which are tasty sources of healthy fats but also incomplete proteins. If you do not eat animal proteins, it’s important that you consume other sources. Add nuts and seeds to your salads and smoothies or munch on them as snacks. Here are the protein counts for some of the most popular nuts, nut butters, and seeds:

Nuts and Seeds

Nuts and Seeds
  • Peanut butter, 2 tbsp (8 g)
  • Peanuts, ½ cup (2.5 g)
  • Almonds, ¼ cup (8 g)
  • Peanuts, ¼ cup (9 g)
  • Cashews, ¼ cup (5 g)
  • Sunflower seeds, ¼ cup (6 g)
  • Flax seeds, ¼ cup (8 g)
  • Pumpkin seeds, ¼ cup (19 g)
  • Brazil nuts, 1 oz (4 g)
  • Carob flour, 1 cup (5 g)
  • Macadamia nuts, 1 cup, 2 oz (8 g)

Plant Based Complete Proteins

Most plant foods are incomplete proteins but there are a handful of exceptions. The following plant based foods are considered complete proteins.

  • Quinoa, 1 cup (8 g)
  • Chia seeds, 1 oz (4 g)
  • Hemp seeds, 1 oz (10 g)
  • Soybeans (roasted), 1 cup (61 g)
  • Soy milk, 1 cup (7 g)
  • Amaranth, 1 cup (9 g)
  • Buckwheat, 1 cup (23 g)

Meeting Your Needs

You can easily meet your body’s daily need for protein by choosing foods high in this macronutrient while low in fat and sodium. Your protein intake will provide your body with the necessary building blocks to create strong bones and muscles.

INSTANT POT WHITE CHICKEN CHILI

One of my most popular recipes on the blog is this white chicken chili from a few years back. I haven’t made it in a really long time, but as I was looking through old posts, I came upon it and remembered how much I loved it! Today, I’ve got Instant Pot White Chicken Chili recipe to share with you.

I know some people don’t get the appeal of the Instant Pot, but it has truly become my favorite appliance in the kitchen. I love that I can get home at 5 with no plans for dinner and have dinner ready within the hour with minimal prep ans hands on time. I can even use frozen chicken breasts. This is perfect for me because I sometimes get pretty caught up at work and will get home with no plan for dinner. The IP has made life a lot easier!

I have been working on adapting all of my favorite slow cooker recipes lately. No joke, I haven’t pulled out my slow cooker since I got my Instant Pot. So, if you don’t have one, try to snag one this holiday season!

And, no, this is not sponsored post for the Instant Pot. I’m just a fan and you guys know I’m all about finding ways to get delicious and nutritious dinners on the table as quickly and as easily as possible. But, if you don’t have one and want to make this chili, fear not, you can also make it in your slow cooker. I’ve provided the directions for both below.

Instant Pot White Chicken Chili

This recipe couldn’t be easier. I just toss in some sliced chicken breasts, beans, corn, broth, and a bunch of seasonings and I’ve got dinner ready in a snap! I used navy beans, but if you want to try other beans like cannelini or pinto beans, that is just fine too!

I cook the chili for 15 minutes. This may seem like a long time in the IP for diced chicken breasts, but I have never felt the chicken was dry. It comes out nice and tender. If you are worried or make it and feel your chicken is too dry, you can subtract a few minutes and see if that’s any better.

Instant Pot White Chicken Chili

INSTANT POT WHITE CHICKEN CHILI

yield: 4-6 SERVINGS

prep time: 10 MINUTES

cook time: 15 MINUTES (INSTANT POT)

INGREDIENTS:

  • 1 1/2 pounds boneless skinless chicken breasts, halved lengthwise
  • 2 (15-ounce) cans white navy beans, rinsed and drained
  • 1 (15-ounce) canned corn, drained
  • 1 (4-ounce) can, diced green chiles, drained
  • 2 cups low sodium chicken broth (can add more if desired)
  • 3 teaspoons ground cumin
  • 2 teaspoons chili powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1 teaspoon kosher salt
  • shredded cheese, avocado, sour cream, cilantro for topping

DIRECTIONS:

Instant Pot Directions:
  1. Place the chicken breasts into the pressure cooker. Pour in the beans, corn, chiles, and the broth. Then stir in the seasonings. Cover with the lid and set valve to sealing position. Cook on poultry setting for 15 minutes followed by a quick pressure release. Shred the chicken with a fork and serve with desired toppings. Can add additional seasonings if desired.
Slow Cooker Directions:
  1. Place the chicken breasts into the slow cooker. Pour in the beans, corn, chiles, and broth. Stir in the seasonings and cover. Cook on low for 3 1/2 hours or high for 1 1/2 hours. Shred the chicken with a fork. Serve with desired toppings. Can add additional seasonings if desired.
ALL IMAGES AND TEXT ©EAT. DRINK. LOVE.

6 Things People Need to Stop Getting Wrong About Social Anxiety

For people with social anxiety, it can be frustrating to have to deal with the rest of the world not understanding what they’re going through—and casually misusing the phrase to refer to everyday experiences of discomfort or shyness. Thankfully, YouTube star Jessie Paege shared a spot-on tweet to help clarify what having social anxiety really means.

“Social anxiety is not ‘omggg I love Netflix and I hate everyone,'” Paege wrote earlier this week. “It’s longing to go to social situations that are easy for other people, wanting to use your voice, but feeling stifled, feeling trapped in your thoughts, and so much more.”

In fact, social anxiety (aka social phobia), is an intense anxiety or fear of being judged, negatively evaluated, or rejected in a social or performance situation, according to the Anxiety and Depression Association of America. It affects about 15 million American adults, the ADAA says, and is the second most commonly diagnosed anxiety disorder, after having a specific phobia.

Paege tells SELF that she decided to write her tweet to try to help educate people, especially those who throw the phrase “social anxiety” around without understanding it.

She grew up with severe social anxiety and went to several special education pre-schools as a result of her condition. “It was incredibly difficult and the topic of social anxiety is still very painful for me,” she says.

Paege says that she hopes her tweet clears up misconceptions about social anxiety disorder. “Mental illness terminology is thrown around too often,” she says. “I also hope this helps people respect those with social anxiety. Whether it’s a teacher that has a student that needs accommodations or a friends that’s bullying, social anxiety is serious and isn’t something people should throw around in an attempt to be ‘relatable’.”

The tweet exploded online, with many people weighing in with their own experiences with social anxiety and how, unfortunately, many people who don’t experience from the condition just don’t get it. Here are just a few things they want everyone else to know about social anxiety:

1. You can’t just turn it off or “get over it.”

Social anxiety is a legitimate mental health condition and medical diagnosis. Telling someone with social anxiety to “get over it” is like telling someone with diabetes that they can just will it away—it’s ridiculous and unhelpful.

2. You constantly obsess over what you could have done or said differently in social interactions.

People with social anxiety are often very self-conscious in front of others, and feel embarrassed and awkward, the National Institute of Mental Health (NIMH) says. They’re also very afraid that others will judge them, and may spend weeks worrying about social interactions.

3. It can bring on physical symptoms, too.

Many people with social anxiety can have a rapid heart rate, nausea, sweating, and even full-blown panic attacks when they have to go into a social situation they’re worried about, the ADAA says. People with the disorder often know that their fear is unreasonable, but still feel powerless to do anything about it, the organization says.

4. Public speaking can be terrifying.

Sure, most people aren’t exactly stoked to get up in front of their colleagues and give a presentation, but it can be debilitating for people who struggle with social anxiety disorder. Some social anxiety sufferers don’t have anxiety in social situations but have it only when it comes to performances, like giving a speech, playing a sports game, dancing, or playing a musical instrument on stage, according to the NIMH.

5. Even an activity that seems simple, like making a phone call, can trigger anxiety.

Any kind of social interaction can make someone with social anxiety disorder feel anxious, the NIMH says. That includes everyday things like meeting new people, going on dates, doing job interviews, answering a question in class, talking to a cashier at a store, talking on the phone, or using a public bathroom.

6. But the level of anxiety someone experiences on a given day can vary widely.

As with many health conditions, social anxiety is different for everyone—and one person’s experience with it may change from day to day.

But it is possible to feel better. If you feel like your anxiety is interfering with you ability to live your life—including your social life—that’s a sign that it’s time to check in with a mental health professional.

Air Fryer Baked Garlic Parsley Potatoes

Air Fryer Baked Potato covered in a parsley garlic salt rub. You’ll never eat a plain baked potato again! Sponsored by Air-N-Water 

Are you ready to make the best air fryer baked potato you’ll ever taste? It’s a very well loved recipe, one of our favorite air fryer recipes!

If you’re here to learn how to bake a potato you’re in the right spot. I’m going to not only show you how to bake a potato but show you how to make the best baked potato you’ve ever tasted! I love my air fryer and I use it at least once a week to make baked potatoes. Since I have an air fryer the only way I make baked potatoes are in the air fryer. The air fryer baked potatoes are the so much better than making a baked potato in the oven. When you put on the seasonings it just takes the potatoes to another level.

It’s so good you could eat it without toppings.

We all love baked potatoes, we all get them when you’re out to eat, especially at a steakhouse. Whenever I’m eating one I enjoy when they’re salted, but man I always wanted MORE flavor on the crispy baked potato skin. Oh and no soggy baked potatoes, please! I’m not sure I know anyone who wants to eat soggy potato skin.

My daughter is just like me.  She loves fried foods, and she’s obsessed with baked potatoes.  If we go anywhere out to eat, she has to have a baked potato!  Making a baked potato at home is a total pain.  I’m always trying new things to get that perfect baked potato.

Why should you get an air fryer? 

If you want really crispy stuff without frying this air fryer is excellent! Fries are crispy, our potatoes are crispy on the outside and perfectly fluffy on the inside.

This is NOT a deep fryer. Think of it more like a convection oven. You can even bake in your air fryer! 🙂

At first, I used it thinking I could fry anything that I would typically fry like zeppoles or even battered cookies.  In all honesty, I didn’t like it because I was approaching it the wrong way.  I was trying to make deep fried desserts, and the Air Fryer isn’t made to do that.

It helps make some fried foods that you’d usually enjoy a much healthier option by using an air oven. You can cook without any add oil, and it’s oil free cooking unless you’re making our Air Fryer Baked Potatoes with Parsley Salt, and Garlic!

The oil helps the potatoes get that beautiful crispy skin.  Who doesn’t love a crispy baked potato on the outside and feather light cooked inside?!   Ohh and that salted garlic crust is INSANE!!

They will be gobbled up as soon as they hit the plate.

Air Fryer Baked Garlic Parsley Potatoes Recipe

Once I realized it wasn’t a typical fryer and I couldn’t do batters a whole new world opened up!  I made delicious baked potatoes.  In only 35 minutes! Bigger potatoes may take a bit longer and smaller potatoes will cook up quicker. I have even done baby baked potatoes like this. Each baby potato is a flavor burst in your mouth, yum!

Kay was squealing with excitement to have a perfectly baked potato at home.  These Air Fryer Baked Garlic Parsley Potatoes are so good that she gobbles a whole one up!

This recipe is great for all kinds of potatoes. If you eat the skin of the sweet potato (you should try it if you don’t, so good for you!) you could even use it for that.

Air Fryer Baked Potatoes with Garlic Parsley RubI was so quick to think I didn’t like the fryer, but after these potatoes, I then made amazingly crispy and delicious chicken drumsticks too!  I LOVE THIS MACHINE!

Why not just make a microwave baked potato, why an airfryer baked potato?

You will not get a crispy skin in the microwave. Microwaves result in more of a gluey potato, cookout essential nutrients, and just won’t pack as much flavor as this air fryer baked potato recipe.

Air Fryer Baked Garlic Parsley Potatoes Recipe

These are perfect for your next cookout or even alongside dinner. We make them at least once a week, either air fryer baked potato or air fryer baked sweet potato. When the whole family loves and enjoys something we tend to make it often and this air fryer baked potato recipe is a staple in our home.

Air fryer sweet potatoes are a must try. It’s just as good as our air fryer baked potato but sweeter. 😉

Our Air Fryer Baked Sweet Potato recipe results in a sweet potato baked to perfection! - Topped with butter, salt and parsley.

 

How to make an air fryer baked potato

I like to slice the potato open and then open it up and push from the bottom up, so the potato just bursts open!

HOW TO MAKE AN AIR FRYER BAKED POTATO

Air Fryer Baked Potato Recipe – Baked Garlic Parsley Potatoes

Prep Time                        Cook Time              Total Time

5 mins                              35 mins                   40 mins

Are you ready to make the best air fryer baked potato you’ll ever taste? Crispy and tasty Air Fryer Baked Potatoes. Coated in flavor! Make our Air Fryer Baked Garlic Parsley Potatoes for the best side dish recipe in just 35 minutes for your family meals.

Course: Side Dish
Cuisine: American
Servings3
AuthorCourtney
Ingredients
  • 3 Idaho or Russet Baking Potatoes
  • 1-2 Tablespoons Olive Oil
  • 1 Tablespoon Salt
  • 1 Tablespoon Garlic
  • 1 Teaspoon Parsley
Instructions
  1. Wash your potatoes and then create air holes with a fork in the potatoes.
  2. Sprinkle them with the olive oil & seasonings, then rub the seasoning evenly on the potatoes.
  3. Once the potatoes are coated place them into the basket for the Air Fryer and place into the machine.
  4. Cook your potatoes at 392 degrees for 35-40 minutes or until fork tender.
  5. Top with your favorites. We love fresh parsley and sour cream!