Tag Archives: Salmon

The Zone Diet: An Amazing Diet

What is the Zone Diet?

The Zone has become a very popular diet over the past few years. The Zone is a low carbohydrate diet launched by biochemist Barry Sears. In this diet, the follower is encouraged to eat a certain amount of protein, carbs, and fat at every meal to reduce the inflammation, improve wellness, weight loss and improve the athletic performance. The zone diet follows a typical ratio of 40% carbs, 30% protein and 30% fat on each meal. The Zone diet is big on helping you to control your insulin and the rate at which carbs are used by the body. This diet doesn’t make any promises to lose your weight immediately. You’ll lose 1 or 1.5 pounds in the first week. If you want to lose more weight then you have to stick to this diet plan so that your clothes will fit better on your body.

What Foods Should You Eat in the Zone Diet?

The zone diet foods are very much similar to the Mediterranean diet which is one of the healthiest diets on the earth. You can eat those foods which contain protein, carbs and fat because this diet follows specific ratio of protein, carbs, and fat. Here are some recipes you can eat on the Zone Diet:

1. Grilled Chicken Salad

chicken
Pic Courtesy-CitySpree

Salad is the best way to lose weight for any diet that you follow. This grilled chicken salad contains high protein and carbs which are required for Zone diet.

2. Slow Cooker Oatmeal

Oats
Pic Courtesy- RecipeChatter

Slow cooker oatmeal is a perfect breakfast meal for the zone dieters because this dish has all the nutritional value that every Zone Dieters need.

3. Salmon

Fish
Pic Courtesy- City Works

Salmon is a popular food all over the world. Salmon is high in protein, omega-3 fatty acids, and vitamin-D  therefore this dish is very healthy and incredibly nutritious.

Benefits of The Zone Diet

There are many benefits to follow the Zone diet:

  • From this diet,  you’ll learn good eating habits such as portion control and reduce your sugar consumption.
  • This diet allows you to take rich and nutritional foods.
  • This diet is a good one for someone who does not want to give up any of their favourite foods.
  • This diet plan is easy to use in everyday life and the only requirement for this diet plan is to measure the right amount of proportion of the meal so that you know how much you eat the whole day, especially if you’re used to eating once or twice a day.
  • The Zone Diet has many benefits attached to your favourite foods in the diet. This diet is flexible and hopefully help you shed your weight by restricting calorie intake.

Is the Zone Diet helpful for us?

Zone diet is perfect for helping us achieve our ideal weight and keeping us fit. This diet could be the best if you really want to lose weight by eating similar food options to Mediterranean Diet food. If you are facing some of your body and health-related problems like chronic disease, slow down aging, physical performance, the zone diet will reduce all this kind of problems. This diet is really helpful for you to build healthy eating manner and you also learn how to control your food portion that you eat. Although there are many such diets where you feel bounded to follow them but in the zone diet you have a bit freedom to choose your meal according to the diet plan. Unlike other diets, the Zone Diet does not strictly restrict any food choices. The zone diet may help to reduce your health-related problems and keep you fit and fine there is no other way is better than the zone diet.

Weight Watchers Diet

What is Weight Watchers Diet?

Weight watcher diet focuses on losing weight through diet. The aim of this diet is losing weight while living a healthier life. From this diet, you’ll lose up to 2 pounds weekly. There are millions of people who follow this diet program over 30 different countries around the world. Nowadays people are suffering from the overweight problem they don’t know how to shed the extra fat so this diet helps them to shed their extra weights. This weight watchers diet program was launched in late 2015. This program assigns as you can eat every food and drinks beverage according to the Smartpoint values based on the foods nutrition values. So if you’re thinking you can lose weight by eating sandwiches and pizzas you can eat these kinds of things but according to your Smartpoint values for that day of your weight watchers diet plan. Weight Watchers dieters are not restricted to specific foods or activities. The best thing about weight watcher diet is that you have the flexibility to choose your diet. Losing weight while eating food you love is a great diet.

Weight Watchers Tips to Lose Weight

1. Drink Water

Drink lots of water to hydrate yourself. it takes time to build a habit of drinking water. Water can be spruced up a bit with fruit if necessary, but the water is essential for your goal.

2. Take healthy snacks in easy to reach places

When you’re hungry, you’re more likely to reach for whatever you possibly can in order to fill up your tummy. Make sure that whatever you eat is healthy and fresh. This will make you fit and healthy.

3. Try to do something new

Take out from the healthy foods you already know you love and give it a chance to new things that you haven’t tried yet. You’ll come out of the experience with a new addition to your diet. Keep trying new things to make you fit.

4. Focus when you’re eating

Set your mind when you’re eating. Don’t multitask while eating. Switch off your radio, television and phones. Just focus on your meal so you feel full and better about what you eat rather than eating mindlessly and consuming every calorie within reach.

5. Look at your body

Take pictures at the beginning of your diet journey at the starting point, and see yourself in the mirror in between. How much you lose weight so that this will boost yourself by seeing with your own eyes how far you can come and how far you can go yet.

6. Set your target

Set your goals and reward yourself by achieving a set of goal. This will help you to motivate yourself. You should take more efforts to make them as they become easier and easier to achieve.

7. Make nutritious substitutions

Make your own healthy substitute so that you’ll make as many tiny substitutions as you can in order to improve the foods you already know and love.

8. Know your diet portion sizes

You should know how much one serving actually is and measure how many portions you have taken in a meal. You should divide your meal into portions so that you’ll take a proper diet so you can focus on a proper diet.

9. Exercise Regularly

Exercise plays a major part in your daily life. Exercise is a great way to burn more calories and keep you fit. Exercise is a speed up weight loss technique and allows you to eat more.

10. Measure your footsteps

Walking is the best way to burn some of the calories from your body. You should take a long route, go up some hills, or add in a few more blocks. As soon as your walks become simple, immediately change them up to challenge yourself.

What to Eat on Weight Watchers Diet?

There are plenty of things you can eat on weight watchers diet. Here are the typical weight watchers diet recipes below:

1.Peanut Butter and Banana Sandwich

Peanut butter bread
Pic Courtesy-Nutzy Peanut Butter

This Peanut Butter and Banana Sandwich is the best way to start your morning breakfast. Delicious and healthy meal for weight watchers diet.

2. Banana Pancake

Banana Pancake
Pic courtesy- Letty’s Kitchen

Banana Pancakes is an amazing recipe for your lunch. This dish is full of flavours and delicious meal for weight watcher dieters.

3. Slow Cooker Baked Beans

Red Beans
Pic Courtesy- Crosby’s Molasses

These sweet and saucy baked beans are made in the slow cooker and are a perfect dinner dish. This dish is very easy to make and full of amazing flavours.

4. Pumpkin Pie

Pumpkin
Pic Courtesy- Just One Cookbook

Pumpkin Pie is an American classic dessert. This dessert is healthy and delicious. This dessert is full of flavours.

10 Best Low Carb Foods For Atkins Diet

low carb foods

When you eat fewer carbs, it can have stunning health benefits. If you want to lose weight and control your insulin levels than you must try Atkins diet. In this article, we discuss with you 10 best low carb foods for a healthy Atkins diet.

What is Atkins diet?

In the early 1970s, an American cardiologist Dr Robert Atkins designed a balanced diet that focuses on losing weight and control insulin through low-carbohydrate foods. In this diet avoid carbohydrates but focus on proteins and fats. This diet encourages dieters to take high-fibre vegetables and do more exercise.  So, here is a collection of foods that must be taken in Atkins diet.

  • Vegetables

Most of the vegetables are healthy and contain very few carbs. Leafy green vegetables and cruciferous vegetables have a very low-level carb and high fibres. They are very beneficial in losing weight.

List of popular vegetables which contains the low amount of Carbohydrates includes Kale, Tomatoes, Asparagus, Green Beans, Mushrooms, Eggplant, Onions, Broccoli. Root vegetables like potato are starchy. All of them have a high amount of carbohydrates. Avoid all these root vegetable in your Atkins diet.

  • Seafood and Fatty fishes

Fishes and Seafood are the best sources of nutrients. It contains high quality of Omega-3 Fatty acids and Vitamins. Fishes like salmon and tuna are full of flavours and easy to prepare. Shellfish contain the highest nutrients

  • Fruits

All fruits are not good for a healthy Atkins diet because some fruits contain a high amount of carbohydrates. So avoid them. Fatty fruits are perfect for a good low-carb diet, they contain antioxidants, minerals and vitamins in high amount.

Here a list of few fruits that contains low-carbohydrates: avocados, olives, strawberries, grapefruit, apricots, lemons, kiwi, oranges and raspberries.

  • Eggs

Eggs are the high powered food that contain various types of nutrients that are important for health. They are a dense food that will fill up your body with the energy needed for a full day. Eggs contain almost zero carbs and sufficient amount of protein, calcium, iron, potassium and vitamins like A, B2, B3, B12, E, zinc and a few other nutrients that are important for your body and brain health.

  • Meats

All types of meats contain almost zero amount of carbs. But organ meat such as liver contains very low 4-5% of carbs. Chicken, beef, lamb, pork all have the very low amount of carb and high amount of proteins and other nutrients. These proteins and nutrients are perfect for Atkins diet

Another kind of low-carb meats includes turkey, veal, bison, venison.

  • Dairy Products

Full-fat dairy products contain low carbs, so they are perfect for a healthy Atkins diet. They have healthy fats, vitamins and high calcium. Cheese, full-fat yogurt, heavy cream are the perfect full-fat dairy products.

  • Nuts and Seeds

Nuts and Seeds are the perfect food for a low-carbohydrate diet. They have very low amount of carbohydrates. Nuts and seeds are basically used for snacks, adding crunch to salad and recipes. Almond flour, coconut flour and flaxseed flour are used to make low-carb bread.

List of low-carb nuts and seeds: almond, flaxseed, walnut, chia seed, peanut, coconut, pumpkin seeds, sunflower seeds

  • Butter and Oils

Butter is the best kind of fat that you can consume. Butter contains almost zero carbohydrates and high amount of saturated fat. Best kind of butter is prepared from grass-fed animals. Healthiest fat available on the planet is extra virgin olive oil. Avocado oil and coconut oil are perfect for Atkins diet.

  • Dark Chocolate

Some people will be surprised but quality dark chocolate is a low carbohydrate food. It contains very less amount of Carbohydrates. Make sure that you have chosen dark chocolate with at least a 70-85% cocoa content. Dark chocolate reduces blood pressure and lowers the risk of heart disease.

  • Natural Yogurt

Natural Yogurt or Greek Yogurt are perfect for a low-carb diet. They are high in protein and other important nutrients. Natural yogurt contains all kind of live bacteria that will help in proper working of your body’s metabolism. Natural yogurt contains 4% of carbs in a 6-gram container.

Three Important Types of Omega-3 Fatty Acids

Omega-3 fatty acid is an important nutrient for our body and brain but sadly our body doesn’t produce this nutrient. So we take this nutrient in our diet from other resources like fishes and plants. Fatty fishes are the main source of omega-3 fatty acid. Omega-3 is necessary for your good health because it helps to reduce depression, diabetes, cancer, lower the risk of heart disease and also encourages better insulin sensitivity.

Top 10 foods rich in Omega-3

All Omega-3 fatty acids are not equal. There are 11 different types but ALA, EPA and DHA are the most important Omega-3 fatty acids.

ALA is mostly present in plant-based sources like flaxseeds, chia seeds, soyabeans, vegetable oils, nuts etc.

DHA fatty acid is found in breast milk, caviar and fishes.

EPA which is known as Eicosapentaenoic acid is present in oily fish/fish oils like cod liver oil, sardines, salmons. It is also found in seaweeds.

In this article, we discuss in detail about three type of Omega-3 fatty acids.

1.  ALA (Alpha-Linolenic Acid)

Flaxseed
Photo Courtesy: Muenster Milling Company

The full form of ALA is Alpha-Linolenic-Acid. This ALA is the most common Omega-3 fatty acid, which we take in our daily diet.

ALA chain is comprised of 18 carbon atoms. Like all Omega-3s, it has three double bonds.

Our body can’t use ALA directly, first, our body converts ALA into DHA or EPA. Then our body uses this fatty acid.

Many studies found that human body is not efficient at converting ALA to DHA. Only a small percentage of ALA is converted into EPA, and even less into DHA.

Some people’s bodies are better at this conversion. The conversion of ALA, DHA and EPA is better in women than men.

The remaining ALA, which is not converted into DHA or EPA are stored in the body and used as fuel in the body as like other fats.

Some organizational studies say that ALA fatty acid reduces the risk of heart disease and cancer.

ALA is found in many plant foods including:-

  • Flax seeds
  • Chia seeds
  • Hemp seeds
  • Spinach
  • Canola oil
  • Soyabean
  • Walnuts

2. EPA (Eicosapentaenoic Acid)

Salmon
Photo Courtesy: Cornish Fishmonger

The full form of EPA is Eicosapentaenoic Acid. EPA fatty acid has a chain of 20 carbons with 5 double bonds.

EPA is more effective than all other Omega-3 fatty acids in fighting inflammation.

EPA is available in fish oil supplements, eating fatty fish like salmon and is even more effective at reducing inflammation.

Many studies have shown that fish oil, which is high in EPA and DHA, may reduce the symptoms of depression. EPA is more effective than DHA in treating mood disorders. There is some evidence that shows that EPA is superior to DHA.

Many researchers found that supplement with EPA has been more effective in controlling the depression.

Where can EPA be found?

The highest concentration of EPA is found in cold water fishes like :

  • Shrimp
  • Herring
  • Salmon
  • Eal
  • Cod livers

3. DHA (Docosahexaenoic Acid)

Fish
Photo Courtesy: The Guardian Nigeria

The full form of DHA is Docosahexaenoic Acid. DHA contains 22 carbon chain with 6 double bonds.

DHA is a significant component of skin and retina in the eye. It is also main fatty acid responsible for forming the central nervous system.

DHA is absolutely vital for brain development and functions in childhood as well as brain function in adults.

The deficiency of DHA in early life is associated with the problem later on, such as learning disabilities, aggressive hostility and several other disorders.

One of the causes of Alzheimer’s disease is the deficiency of DHA during ageing. It is also the cause of impaired brain functions.

Researchers have found that it can help with arthritis, hypertension and type 2 diabetes.

DHA is found in high amount in Seafood like fatty fishes, grass-fed animals and algae.

8 other Omega-3 fatty acids:

ALA, DHA and EPA are the most important Omega-3 fatty acids in the diet.

8 other fatty acids have been discovered:

  1. Stearidonic acid (SDA)
  2. Eicosatrienoic acid (ETE)
  3. Eicosatetraenoic acid (ETA)
  4. Heneicosapentaenoic acid (HPA)
  5. Docosapentaenoic acid (DPA)
  6. Tetracosapentaenoic acid
  7. Tetracosahexaenoic acid
  8. Hexadecatrienoic acid (HTA)

Vitamin B Rich Recipes

Vitamin B complex is also know as energy booster. It includes vitamins like B1, B2, B3, B5, B6, B7, B9 and B12. Besides its ability to convert food into energy, Vitamin B help in growth, development and other functions. If you have deficiency of certain vitamin B, it can result in serious conditions like depression, fatigue, anaemia, birth defects and respiratory infections.

Although there are various B-complex supplements available in the market, it is also possible to get them through a balanced diet. Try these Vitamin B rich recipes:-

  • White Wine Mussels

    Photo Courtesy: Inspired Taste

    Mussels are full of vitamin B. If you intake 20 shellfish, then it will give you 400 percent of recommended B12. This recipe is very easy to prepare. Saute some shallots, chilli pepper and garlic and add mussels with white wine, little olive oil and some lime juice. Top it with cilantro. Mussels contain large amounts of B12 and B2.

  • Quinoa Vegetarian Chili

    Photo Courtesy: Two Peas & Their Pod

    This recipe is low in calories and contains highly nutritive ingredients like pinto beans, quinoa and black beans. This healthy recipe is filling and comforting. A cup of serving contains around 15 g of vegan protein and 10 g fiber. Vitamin B9 and B1 are found in kidney beans and Black beans

  • Pumpkin Chia Seed Pudding

    Photo Courtesy: Eating Made Easy

    This pudding is full of nuts, seeds and pumpkins which contain high amounts of vitamin Bs, biotin and thiamine. It is full of vitamins, minerals and macro nutrients(for eg. Fibre and protein).

  • Kale Quinoa Salad Recipe

     

    Photo Courtesy: The Lean Clean Eating Machine

    Kale, eggs and cabbage are full of B complex vitamins like biotin, folic acid, riboflavin and cobalamins. The dish is very delicious with unique flavor and great presentation. These are perfect for meeting your daily dietary requirements.

  • Broccoli Quinoa Salad

     

    Photo Courtesy: 101 Cookbooks

    Vitamin B is primarily found in Pumpkin and Broccoli. It is prepared with a mixture of riboflavin and thiamine.

There are many foods that are rich in Vitamin B. Some of these are as follows:-

  • Milk

     

    Photo Courtesy: BeBeautiful

    Serious health problems may be caused due to deficiency of vitamin B-6. A deficiency may affect your central nervous system negatively. And this affects the children very fast. So, the intake of milk should be kept high. Milk is also rich in calcium and vitamin B-12.

  • Ricotta Cheese

     

    Photo Courtesy: Food Network

    Vitamin B-6 is soluble in water. It is also present in cheese which is rich in whey protein. The more the whey content, more will be Vitamin B-6. Other nutrients which are water-soluble include riboflavin(vitamin B-2), thiamin(vitamin B-1), niacin(vitamin B-3) and folate. Ricotta cheese contains large amount of whey. Ricotta is very common in Italian dishes like cheesecake and lasagna.

  • Salmon

     

    Photo Courtesy: Food Network

    This healthy fish has very high concentration of vitamin B-6. B-6 is very important for adrenal health. Many important hormones are produced by adrenal glands including, adrenain, cortisol and aldosterone. Hormones present in adrenals help in regulating blood pressure, blood sugar. Salmon is a great low-fat source of protein.

  • Tuna

     

    Photo Courtesy: Big Green Egg

    Vitamin B-6 helps in preparing haemoglobin. This protein helps in carrying oxygen in your blood. This vitamin is found in high concentrations in tuna, especially in varieties like albacore and yellowfin. Tuna steak contains the highest levels of vitamin B-6.

  • Sardines

     

    Photo Courtesy: My italian cuisine

    These tiny fish are very tasty and can be easily eaten from a can or grilled. Sardines are rich in lean protein and DHA(docosahexaonic acid). It is very useful for fetal brain development and cognition. A serving of sardines contains 20% of needed vitamin B12.

Some other sources of Vitamin B are Shrimp, Swiss Cheese, Fortified Cereal, Mussels, Milk, Clams, Chicken, Beef, Oysters, Eggs, Crab, Salmon, Turkey, Spinach, Sweet Potato, Bananas, Green Peas, Chickpeas, Avocado etc.

Top 10 Foods rich in Omega-3

There are many health benefits of Omega-3 fats. It is a fact that fats are needed to carry out various important functions of the body. Many nutrients are soluble in fat. Without fats, the body cannot avail the benefits of the nutrients. Our body can create most fats except omega-3 fatty acids. These fats, which are necessary can be had only through diet.

Omega-3 fats come under polyunsaturated fatty acids(PUFA). The 3 main kinds of PUFA include DHA, ALA and EPA. DHA can be got through breast milk, algae or fish. EPA, which is also known as Eicosapentaenoic acid is found in oily fish/fish oil like cod liver, mackerel, herring, menhaden, sardine and salmon. It is also found in different phytoplankton and seaweeds. ALA is present in plant-based sources like flaxseed, chia seeds, nuts, vegetable oils etc.

Omega 3 fats are necessary for functioning of human body. In this article, we have collected a list of foods that are rich in Omega 3 and a list of delicious recipes that have this content.

  • Soybeans

Soybeans are very rich in Omega-3 fats. They contain ALA, which is good for heart. A bowl of soyabean has more omega-3 than cold water fish.

Try the recipe of Soybean Pancake.

  • Walnuts      Photo Courtesy: Recipes Table

Walnuts are great for your health. They can be added to your favourite dishes. They have many vascular benefits in addition to maintaining ideal weight.

Try the recipe of Walnut Halwa.

  • Salmon

Photo Courtesy: NYT Cooking

Salmon is very rich in Vitamin D. It is full of Omega 3 fatty acids, phosphorus and protein. Salmon has very high levels of EPA, DHA and Omega-3. These fats help in reducing inflammation. If you consume salmon, twice or thrice a week, it can lower your high blood pressure, embolism, arrhythmia and risk of heart attack.

Try the recipe of Salmon.

  • Canola Oil

Photo Courtesy: Cooking with my kid

It is one of the healthiest cooking oil. It is cheaper than olive oil and is good for high temperature cooking as well. It is good for health because of its low fat content.

Try the recipe of Blueberry Muffins with Canola Oil.

  • Sardines

Photo Courtesy: Yummy.ph

These fishes are tiny and oily. They are not as expensive as other types of fishes. They contain high sodium and you can balance your meal with vegetables and sodium fruits.

Try the recipe of Spanish Sardines.

  • Cod Liver Oil

Photo Courtesy: Fenland Forager’s

Cod Liver Oil is a great food supplement. Cod Liver Oil is got from the liver of cod fish. Besides being high in omega-3 fatty acids, the oil is full of vitamin A and D. So, if you take in a tablespoon of cod liver oil, it will satisfy need for these nutrients.

Watch this video for health benefits of Cod Liver Oil.

  • Anchovy

Photo Courtesy: The Spruce

These are tiny and oily fish that are found in a jar of oil. They are small fish that have more than 100 species found in Pacific, Atlantic and Indian Oceans.

Try the recipe of Anchovy.

  • Caviar

Photo Courtesy: YouTube

Caviar is prepared with fish eggs or roe. It is a very luxurious food item and is often used as taster, starter or garnish.Caviar is very high in choline and has very low omega-6 fatty acids.

Try the recipe of Mushroom Caviar.

  • Flaxseeds

Photo Courtesy: Juvenon

These are small brown, yellow seeds. They are grounded, milled and used to make oil. These seeds are the richest source of omega-3 fats like ALA. Flaxseed oil is a great supplement of omega-3.

Try the recipe of Blueberry Flaxseed Pancake.

  • Chia Seed

Photo Courtesy: Recipes

These seeds are very nutritious. They are a rich source of phosphorus, calcium, manganese and other nutrients.

Try the recipe of Chia Jam.

Seafood that Everyone Loves

A large variety of fish is available in the US. Some of the most consumed seafood include salmon. In this blog post, you will find a list of top 10 seafood of USA.

  1. Pangasius: Pangasius is also known as swai, basa and tra. This is a tender, white fish that is farmed and imported. It is also known as iridescent catfish.

    Photo Courtesy: Fresh Fish Basket
  2. Cod: This is a very complicated species. A whole book has been dedicated to how this fish can change the world. There are many varieties of the fish including Hook and Line Atlantic cod and Wild caught imported Pacific cod.

    Photo Courtesy: Serious Eats
  3. Crab: There isn’t a lot of meat in a crab. There are some crabs that are more sustainable than others. One should always prefer Dungeness crab over King crab.

    Photo Courtesy: Serious Eats
  4. Catfish: This is a catfish recipe that is tasty and is also present in the Junior League Centennial Cookbook.

    Photo Courtesy: Food Network
  5. Tilapia: Tilapia is one of the top 10 consumed Seafood of USA. Tilapia is a white fish that is inexpensive. It is a very popular choice for seafoods.

    Photo Courtesy: Eating on a Dime
  6. Salmon: Salmon is a very popular fish and contains healthy omega-3 fatty acids. Its vitamin D content is very high. This fish is very easy to prepare.

    Photo Courtesy: Food Network
  7. Tuna: Tuna is one of the seven species of fishes of ocean. They are a great form of food. They are related to mackerels fishes. Tunas are a good source of Saturated Fat, Vitamin B6, Phosphorus, Protein, Vitamin B12, Niacin and Selenium.

    Photo Courtesy: goodtoknow
  8. Shrimp: Shrimp can be eaten in a lot of ways. There is a diversity of Seafood and shrimp are one of the best food available.

    Photo Courtesy: Food Network