It’s time to get out of this funk! Sunny days are just around the corner and we’re celebrating with a special 10-day challenge that will help ensure that your physical and emotional health gets a fresh start. These fun ideas will revive you and help you feel more alive by improving your mood and improving your diet and fitness routine. Get ready to center yourself, relieve stress and enjoy the ride.
Day 1: calm your mind
It’s normal to feel depressed from time to time – but roughly one in five Americans has had more serious mental illnesses. Do you need help? Call 800-662-HELP (4357). Run by SAMHSA (Administration for Substance Abuse and Mental Health), this 24/7 national hotline is a free and confidential way to find resources, local treatment facilities, support groups, and more.
Day 2: Strap on a tune
Listening to a favorite song can lift your spirits, studies say, and they get even higher if you sing along. Singing has been shown to increase oxytocin (which helps regulate anxiety) and decrease cortisol (the stress hormone).
Day 3: Perfect Your Posture
Here’s a cool reason not to slouch: it could affect your mood. What?! There is something called embodied knowledge – the brain-body connection, where the way you move or hold yourself affects your emotions and your mental state. Studies show that good posture can help you recover from a bad mood or prevent it from happening at all.
Day 4: do a quick decryption
Day 5: get (or borrow) a pet
Day 6: Food cravings
People with celiac disease eat gluten-free because they cannot digest gluten, a type of protein found in wheat. However, you don’t need to be sensitive to it to consider cutting. Here are three benefits you may see from working gluten-free. It could…
• Cut off a few pounds: A gluten-free diet has been linked to weight loss, especially those with a smaller waistline, according to one study.
• Relief from your pain: In studies of people with endometriosis, eating at least six months of gluten-free pelvis reduced the pelvic pain that the condition can cause.
• Taming IBS: Do you have bowel problems? Patients with irritable bowel syndrome have found, according to research, that their symptoms improved when they cut gluten out of their diet.
First, try this gluten-free recipe for mussels, chilli, and lemon with quinoa spaghetti.
Day 7: soothe your pain
Do you want to counteract the effects of too much sitting (hello, back pain!) And soothe tired muscles after a workout? Try a foam roller.
The 101 of these useful devices: They are lightweight tubes made of compressed foam that are available in different lengths and strengths. You will also see rollers with ribs or bumps that help reach the tissues deep within the muscle, as well as vibrating rollers for a massage effect.
In a pinch, a tennis or lacrosse ball works. Foam rolling increases flexibility, reduces muscle soreness and loosens tight knots. If you feel a little stiff while standing or doing basic movements or after a workout, you will likely benefit from a quick foam rolling session.
SHOP FOAM ROLLERS
Day 8: Cruise through life
Bike sales skyrocketed over the past year as people looked for new ways to spend time outdoors at the height of the COVID-19 pandemic. Here are a few great reasons to jump in the saddle and join the cycling craze, plus an important safety reminder:
• Get a low impact workout. Cycling is a particularly beneficial exercise: it is easier on your joints than walking or running. And the pedaling motion seriously affects your muscles, from your legs to your glutes, your abs – all the way up!
• •Take some time to breathe. Spending time outdoors and being physically active has been shown to reduce stress, anxiety, and depression. And cycling offers the best of both worlds!
• Help the earth (and your heart). A bike path is good for the environment and your heart. According to a study by the BMJ, cycling to work was associated with a lower risk of heart disease and cancer.
• Buckle up the chin strap! Always wear a helmet to protect your noggin. A properly fitting helmet should feel comfortable and snug (measure the circumference of your head to choose a size). You can also find light clips that you can use to cycle after sunset.
Day 9: Build a better salad
Give your salad a break and throw in a few different types of greens instead. Add mixed herbs (whole leaves or chopped), microgreens and sprouts or shredded cabbage or Brussels sprouts. A few salad options when it comes to thinking beyond kale and romaine:
• Mustard green has a peppery taste and is filled with vitamin K, which helps blood clot, as well as calcium and iron.
• watercress leaves are sensitive, but they’re a rich source of antioxidants like vitamin C and lutein, as well as vitamin A, which are vital to good eye health.
•Arugula is good for gut health – it contains sulforaphane, which can relieve constipation, and folic acid, a B vitamin that helps the body digest carbohydrates.
Lastly, try using crispy chickpeas instead of croutons for crisping. something sweet like pears, apples, or grapes; or a dressing that spices things up – we’re looking at you, horseradish.
First try the recipes for watercress steak salad with horseradish vinaigrette and vegan bratwurst salad with caraway vinaigrette.
Day 10: Feed your health
This month we’re celebrating a delicious way to eat that will benefit your heart, brain, and pretty much your whole body: the Mediterranean Diet. The eating style emphasizes fruits and vegetables, whole grains, healthy fats, and lean and vegetable proteins (especially fish). Here are the basics:
• •Make smart pantry swaps. Switch to white rice and pasta for whole grains like quinoa, farro, brown rice, and whole grain or bean-based pasta. Use olive oil instead of butter for its healthy fats.
• •Eat more fish, less meat. Try to eat heart healthy seafood at least twice a week. grilled or baked is better for you than fried. Minimize red meat and focus on lean poultry or legumes like beans and lentils.
• •Be adventurous with products. Since this type of eating places the emphasis on plant-based foods, push yourself out of your comfort zone and pick up unfamiliar fruits and vegetables from the store. Then look for recipe ideas.
First, try the recipe for cod.
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Bringing People Together with Easy to make Russian Comfort Food
Russia has a long history of droughts and famine. Although there has been no famine since 1947, there have been many food shortages in the former Soviet Union. When the Soviet Union was on the verge of collapse, many common foods were rationed.
There were only rotten vegetables on the shelves, butcher counters offered pathetic remains of bones and fat instead of sausages, chops and roasts. Only last year, Russia stopped exporting its wheat because there were again fears of bottlenecks.
So it might seem like an odd choice when it comes to talking about cuisine, home cooking, and culinary arts. But the advent of the multicooker has made it easier than ever to try new recipes at home, and Russian food has a lot to recommend.
Why Russian Food?
Because it’s comforting, this question is the easiest answer. Russian weather can be harsh at times, and some areas are bitterly cold. If you’re from a country that enjoys a whole spectrum of seasons, you’ll understand that when winter comes, sometimes all you want is a proper comfort meal.
Russian cuisine can deliver dishes that are full of carbohydrates, fill the bellies, and generally satiate and protect from the cold. If you were from England you would probably describe Russian food as a meal that sticks to your ribs.
However, if the English think they eat a lot of potatoes, then comparing them to the Russians, think again. Mashed potatoes are perhaps the ultimate comfort food and are served all over Russia. Okay, maybe not in a pizzeria or McDonald’s. In fact, McD’s made a mashed potato burger, but chose to market it in China rather than Russia.
But the truth is, Russian food can be very satisfying, and while it may not be nutritionally friendly, it can be heartwarming and is often about family and friends. Much Russian food is homemade and shared with families. An interest in Russian culture and history could help bring people together in all walks of life, especially if enjoyed with some pelmeni.
Why are people now more interested in foreign kitchens?
Last year came the Covid pandemic, which is currently still ongoing. This resulted in bans, self-isolation and quarantines, not to mention far more serious consequences. The effects of Covid are still being felt in Europe and around the world. It could take years to return to a real sense of normalcy.
Due to the restrictions put in place, people were unable to visit restaurants and their travel plans were restricted. For many, that meant taking the problem into their own hands and finding a solution. The answer for some was to take up cooking as a hobby and try different recipes.
Cooking at home during the lockdown meant finding a new hobby, making better use of the time, and exploring knowledge of other cultures through the medium of food. The success of one or two kitchen appliances also contributed.
What is a multicooker and can they really help someone cook?
A multicooker is a device with different cooking modes and options. You can possibly sous vide, sauté, bake, and cook rice. You may also have slow cook options that are great for tough cuts of meat. Plus, they can cook quickly to speed up recipes that traditionally take a long time.
Basically, a modern multi-cooker like the Instant Pot or Ninja Foodi is similar to the older type of pressure cooker, but with many more functions. You have helped many amateur chefs try different recipes as the chef does most of the work and the food is ready very quickly.
Combined with Russian home cooking, they can be a great option as the meals can be prepared and prepared with very little effort.
So what is Russian food made of? Is it just a lot of cabbage and potatoes?
Why do Russians eat so many potatoes?
Okay, potatoes are popular, but some of them have practical reasons. When it comes to serving sustainable foods and ingredients, potatoes are among the best.
Every country has its own main carbohydrates when it comes to staple foods. This can be pasta (or noodles), rice, or potatoes. Of course, bread also plays a role, but for the purposes of this article we will consider the first three as they form the basis of many meals around the world.
Between potatoes, rice and pasta, the former is by far the most environmentally friendly option. In addition, in the harsh winters in parts of Russia there is often a lack of fresh vegetables and potatoes are always available.
The favorite dishes of Russians often include dishes with potatoes, but they are exchanged for wheat for the national dish.
What is the national dish of Russia?
Pelmeni is a type of dumpling that is usually stuffed with meat. It can be served in soup, deep-fried, buttered and is very popular. It is sometimes treated a little as a ready-made meal, but it can also make a hearty broth or soup with sour cream.
It would be possible to make pelmeni in the Instant Pot, and there are many recipes for similar dumplings on the internet. But maybe this particular part of Russian culture should be saved for traditional cooking methods.
Multicookers are often associated with healthy cooking, and it can be a shame to take away the pleasure of heavily buttered pelmeni or deep-fried dumplings by trying to turn them into a calorie-friendly option.
Other dishes that have been enjoyed over the centuries include borscht, blintzes, plov, kotleti, and of course, beef stroganoff. There is also solyanka soup, which is both sweet and sour and is considered the best hangover remedy available.
Borscht is very adaptable to the seasons, as it can be eaten cold in warm weather or hot in winter nights.
Easy to prepare Russian dishes
Provided you have access to a multicooker or instant pot, you may be able to prepare some authentic Russian dishes without too much trouble.
Beef Stroganoff has been around since 1800 when it first appeared, and was attributed to Count Stroganoff during this period. Whatever the truth, stroganoff is a meal from Russia that has spread to many other countries.
The problem with this dish is that many countries like the UK and US have adopted it, swapping quality ingredients for practical ones like canned mushroom soup. Fortunately, recipes from Corrie Cooks and other websites have now fixed this, and you can find much better versions.
Making the best beef stroganoff could mean a lot slower cooking, but a pressure cooker means you can get the same results in 20 minutes. To make the best stroganoff, use good ingredients. However, there are two schools of thought here.
Many cooks will advocate using beef tenderloin or rib eye steak for beef stroganoff, but others prefer a long slow cook with a cheaper but tastier piece of meat. When using the Instant Pot for quick results, opt for a good quality cut of beef.
Russian food may not be as popular as Thai, Chinese, or Italian. However, dishes from this country are prepared with love and bring people together.
Is there anything more satisfying than making a delicious stroganoff in just twenty minutes and serving it to a table full of family on a cold winter night?
Cassy Joy Garcia offers a way to cook once, get 2 meals
This cover picture published by Simon & Schuster shows “Cook Once Dinner Fix: Quick and Exciting Ways to Transform Tonight’s Dinner into Tomorrow’s Feast” by Cassy Joy Garcia. (Simon & Schuster via AP)
Some families just love leftovers. What’s easier than reheating and digging up yesterday’s food? But this isn’t Cassy Joy Garcia’s family: they’re not leftover fans.
So Garcia had to get creative on her latest cookbook, which offers busy home cooks a way to reduce stress in the kitchen by turning one meal into two different ones.
She does it by planning two meals that usually share one protein. She cooks meat, fish or poultry for one meal and sets aside something for tomorrow’s dinner that will have its own flavors.
“When we started putting this puzzle together to see what it might look like, I realized we were drawn to something that I already do and use,” she says. “I just never really thought of it as a formula.”
“Cook Once Dinner Fix: Quick and Exciting Ways to Transform Tonight’s Dinner into Tomorrow’s Feast” shows how to switch from a beef and vegetable stew one night to shredded beef tostadas the next. Or dry grated grill brisket on Tuesday and cheesesteak filled peppers on Wednesday.
“I like the idea of being able to bridge the efforts of tonight into a future meal,” she says. “If you get stuck, you have the feeling that you are constantly catching up.”
Each set of twin recipes includes cooking tips and multiple ways to replace a gluten-free, nut-free, grain-free, low-carb, or dairy-free diet. It also includes a dozen pairs of vegetarian meals.
“Her idea of having a head start on making something really big today that will be totally delicious and then turning those leftovers into something else – that’s the real way she cooks,” said her editor, Justin Schwartz , Vice President and Editor-in-Chief at Simon Element, an imprint of Simon & Schuster. “It’s a concept that was true to her heart.”
Garcia’s creativity was in full swing to make sure Meal # 2 didn’t taste like Meal # 1 Chipotle Beef Tacos, the balsamic vinegar worked well with the chillies.
“The biggest challenge was that these taste profiles should be very different, but that commonalities should be found between them,” she says.
In one pair of recipes, Garcia fried a whole chicken in a lemon and garlic mixture for a rustic country dish and then used the breasts to make an Asian-inspired sesame chicken for the second dish.
“You don’t necessarily look at these two dishes and think they can work together. But garlic and lemon are common in Asian dishes. And so I got involved in these threads, ”she says.
Her editor says Garcia didn’t take any short cuts or fell into the lazy trap of just making two similar southern dishes for first and second meals.
“Cassy has such a keen sense for food and flavors. She really brought that to the table, ”said Schwartz.
Garcia is the creative force behind the popular food blog Fed + Fit, which she started in 2011. As a holistic nutritionist, her previous book, Cook Once Eat All Week, was weekend cooking for midweek use. She lives in San Antonio, Texas with her husband and two children.
She is a tinkerer in the kitchen and constantly refines. “I sometimes like to think that my recipe development method is almost literal, throw spaghetti on the wall and see what remains,” she says with a laugh and adds modestly that she identifies with the incomprehensible character of the Swedish chef Muppet.
“Cook Once Dinner Fix” is intended to help families escape the temptation to order and to relieve tension by planning two meals on weekdays around 5 pm: What is for dinner?
“As much as I love to cook, having dinner on the table can feel incredibly awkward and stressful,” says Garcia. “Meal two, it’s ready. It is planned. You know what it will be. “
The global pandemic disrupted the book – it shut down when the poultry recipes were photographed – but Garcia used the time to reconsider her work.
“It has allowed me to look back on the manuscript and see how we can make it even easier for people?”
Top Foods for Protein Sources on a Plant-Based Diet
Plant-Based Protein: Top Foods for Protein Sources in a Plant-Based Diet
There are many reasons for switching to a plant-based diet. One of the main reasons is growing concerns about climate change. Over the past few years, we’ve realized that animal foods may not be as healthy as they appear.
This has increased the fear of chronic illness and is one of the main reasons behind the developing imagination. As more of us consider making the switch and finding a beginner plant-based eating plan, this movement of focusing on foods from plant sources is a trend that is not going to fade.
Traditionally, people eat plant-based foods for a variety of reasons. These include religious beliefs, animal welfare, and health concerns. More recently, however, people have been looking for more specific plant-based diet benefits and developing their own plant-based diet recipes and plant-based weight loss programs. But what about vegetable protein?
Once thought impossible, the fact is now that you can get enough protein from a plant-based diet. However, if you are new to all of this, you may want to know the best sources. Read on to discover top foods for protein sources in a plant-based diet …
High protein plant foods to consider
Whether you’ve just switched to a green diet or have been a vegetarian all your life, you need to know how to get key nutrients from plants and vegetables like protein.
Protein is readily available for non-vegetarians, but vegetarians may need to do a little research. Let’s take a look at some of the most protein-rich plant foods so you don’t miss out on protein.
fruits and vegetables
Fruits and vegetables are probably the most delicious way to add protein to your diet. It is believed that all fruits and vegetables contain some amount of protein. But some fruits and vegetables like spinach, broccoli, potatoes, sweet potatoes, artichokes, asparagus, guava, blackberries, and bananas contain good amounts of protein.
A good selection of fruits and vegetables is sometimes almost all you need for a nice plant-based diet. However, it’s also worth noting that it can be difficult to get the full amount of protein needed from just eating fruits and vegetables. This is where dietary supplements and protein powders for vegans come into play.
The above points are especially important for vegans who are fully committed to this diet.
Edamame, tempeh and tofu
Edamame, tempeh, and tofu are all derivatives of soybeans and are great sources of protein. These plant-based foods can be used to prepare a variety of tasty dishes, including soups, burgers, parfaits, noodles, and chillies.
I am milk
Soy milk is the gym goer’s choice. It’s a form of processed milk made from soybeans. The fact that soy milk is fortified with extra vitamins, minerals, and other nutrients makes it a really great choice for health conscious people.
Oats and oatmeal
Oats are the cornerstone of any healthy breakfast and the most common way to meet your protein needs. They don’t contain full protein, but rather a higher quality protein that makes them a great food option.
Popularly known as wheat meat, seitan is a rich source of protein. It is made from gluten, the main protein in wheat. In addition to protein, seitan also contains selenium, iron, phosphorus, and calcium, making it a great choice for almost every vegetarian and vegan.
Brown rice, quinoa, brown rice noodles and farro ensure that you get the nutrients you need while still enjoying delicious food. We especially like to add ingredients like cashew cream to add flavor and thickness.
A plant in the Fabaceae family, legumes extend to beans, soybeans, peas, chickpeas, peanuts, lentils, lupins, mesquite, carob, tamarind, alfalfa and clover. Also known as legumes, these filling but tasty dishes go great with curries, pasta and salads.
Obtaining important nutrients
As with any diet, the benefits depend on the quality of the ingredients used and the amount consumed. It’s also important to consider nutrients that aren’t as typically found in a plant-based diet or, if you eat out a lot, a plant-based restaurant menu. The most important nutrients include:
– Vitamin B12 is typically found in foods of animal origin and must be supplemented
– Vitamin D, which is typically found in oily fish, can now be obtained from both mushrooms and dietary supplements. And of course the sun
Make sure to speak to your doctor when considering nutritional supplements to aid your diet and nutrition decisions.
A plant-based diet is known to increase your energy levels. It can be even more beneficial because you can exercise more. And be less sick. Also, spending more time in the gym means you can eat more. Of course, you don’t want to undo the gains you made from the extra exercise, so your choice of “treat” here is key.
One of our favorite snacks are the energy-boosting Hemp Energy Bites, which contain just six ingredients. In our opinion, digestible and yet enjoyable, this is an all-round hit.
We also have a huge fondness for keto avocado brownies, and since it’s possible to be keto and plant-based by replacing animal protein with plant-based protein, these are easy to make and tick all the chocolate monster boxes. You can read more about this type of plan here: including deciphering the difference between clean keto and dirty keto.
There are many diet options to choose from, some keep and some don’t. Some might be for you and some might not. It is important to understand why you are embarking on a new plan. Is it a fad? For your health? A lifestyle change? Don’t want to eat animals? Or to help the environment?
Maybe it’s some of these reasons, maybe all of them, maybe none at all. Whatever you choose, do your research and adopt it.
Remember, protein is one of the human body’s greatest nutritional needs. After reading this article, maybe you are ready to give it a try and think about how to go on a two week plant-based diet? If so, remember that a healthy plant-based eating plan must include good sources of protein. From oatmeal for breakfast, avocado for lunch, hemp energy balls, nuts and seeds for snacking, and seitan, or delicious brown rice noodle dishes for dinner, this new way of life doesn’t have to be boring.
Bringing People Together with Easy to make Russian Comfort Food
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