Raw food

As raw food is generally regarded as any plant-based food which isn't processed by temperatures over 42 °C, bear in mind that this fever may vary slightly for various nutrients and compounds from food. When heating up/cooking food over 42 °C, its nourishment quickly begin to degrade, a lot of denatured and unusable to the human entire body.

Living food

Living food is raw food too, but with an additional advantage -- not just it comprises life force and unaltered nutrients the same as uncooked food, but it also can provide life! Consider grains, seeds, nuts and legumes, all which may be actuated by massaging and sprouted to make a new infant plant or shrub, and that is where their true life drive is located.

Peace Love and berries is part and reflects under spike of a wellness movement that's occurring globally. We Chose it since the term signifies what we think is the most significant thing that is Love and Peace in us and what else. Along with the berry representing wellness that we think is so essential in helping one in attain health. The title is a rendering ofthe holistic strategy we run ourselves.
Why cultured vegetables? We cut veggies, we include all of the components, and we combine it, and set it into big vats, where we all put them right into a specially designed fermenting area where we ground them into the earths electro magnetic field and drama with them fine music while they're growing and sitting in their perfect fermenting temperature doubling in beneficial bacteria amounts about every 30 minutes. After A couple of times each of the sugars are consumed and we've got a rich ecosystem prepared to be bottled and refrigerated.
Our Assortment of sauerkrauts is Unique using a mixture of components that you normally wouldn't find in a common sauerkraut jar. We've got four tastes: Kim Chi, Green, Berry, and Sea veggies, and all these are the topics for the alchemy of unique ingredients which we set together and present for you. Contrary to The majority of other sauerkrauts you locate are pasteurised that type of defeats the objective of fermenting at the first place, make most of the beneficial enzymes and bacteria have been murdered.
We're Also exceptional because we inoculate the sauerkraut using a wide spectrum civilization newcomer with germs which are extremely sturdy and extremely beneficial for you. Compounds are great for you. We're ten times more germs cells then individual. We have normally 1 billion human cells however we've got 10 trillion bacteria residing inside people. They had been the first living organisms in the world, and because we have come along we have lived in symbiosis and developed together.
Fermenting Has become part of virtually every culture across the world. We have somehow lost the artwork and forgotten about it within our modern day western society. We Are advised that germs are poor, and yes it's true in some instances, back of the we've embarked on a search to nuke and sterilise bacteria from our surroundings and ourselves into the purpose of a phobia. What beliefs or characteristics drive us. We feel that a dream is the start of a thought impulse of which to make action of accomplishing that notion.
You Can achieve anything you set your head to, but during our expertise looking after your health and eating fermented foods makes it possible to produce positive ideas and gives you energy of accomplishing your objectives. We Wish to find a much healthier world and a part of our objective is to educate the people so that they may make informed choices and appreciate life. Peace Love and berries is much more than only a title or a brandnew.

Emily Kyle Nutrition

Holistic Health & Cannabis Education for Women

Health + Wellness - Alternative Leigh

Holistic Life by Kate

Easy Keto/lchf Meal Planning

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Basic meal planning can be a challenging task for many people. In fact, following a specific meal plan for a Keto Diet or a Low Carb High Fat (LCHF) Diet can feel like a daunting task, especially when you’re first starting the diet.  

Honestly, most people find meal planning overwhelming and that’s why it’s difficult to stick with dietary changes. We easily tend to revert back to our old eating habits.

But meal planning doesn’t have to be difficult. In fact, implementing a Keto Diet or a LCHF Diet can be one of the easiest eating plans you’ll ever follow. For a quick review, a Keto Diet includes 20-30 grams of carbohydrates a day and a LCHF diet will have 100 grams of carbohydrates a day or less. Use an app like MyFitnessPal to track your carb intake when you’re first starting a Keto or LCHF diet.

When planning meals for a Keto or LCHF Diet, focus on following these basic guidelines:

  • Eat two to three meals a day.

  • Include one snack if needed.

  • Eat 3-4 ounces (20-30 grams) of protein with meals.

  • Include non-starchy vegetables with meals.

  • Eat fat!

  • Avoid starchy foods like bread, rice, pasta, potatoes, crackers,...


Basic meal planning can be a challenging task for many people. In fact, following a specific meal plan for a Keto Diet or a Low Carb High Fat (LCHF) Diet can feel like a daunting task, especially when you’re first starting the diet.  

Honestly, most people find meal planning overwhelming and that’s why it’s difficult to stick with dietary changes. We easily tend to revert back to our old eating habits.

But meal planning doesn’t have to be difficult. In fact, implementing a Keto Diet or a LCHF Diet can be one of the easiest eating plans you’ll ever follow. For a quick review, a Keto Diet includes 20-30 grams of carbohydrates a day and a LCHF diet will have 100 grams of carbohydrates a day or less. Use an app like MyFitnessPal to track your carb intake when you’re first starting a Keto or LCHF diet.

When planning meals for a Keto or LCHF Diet, focus on following these basic guidelines:

  • Eat two to three meals a day.

  • Include one snack if needed.

  • Eat 3-4 ounces (20-30 grams) of protein with meals.

  • Include non-starchy vegetables with meals.

  • Eat fat!

  • Avoid starchy foods like bread, rice, pasta, potatoes, crackers, chips, etc.

  • Avoid sugar.

  • Drink plenty of water.

Now let’s get into some of the specifics of meal planning.

Eat two to three meals a day: You don’t have to eat breakfast. You could just eat lunch and dinner, maybe have a snack in the afternoon. A lot of people just have bulletproof coffee or coffee with heavy cream for breakfast to increase their fat intake.  

Include one snack if needed: Eat a snack if you find yourself getting very hungry between meals. But really, your meals should keep you full for at least four hours. If you frequently find yourself getting hungry between meals, you might need to eat larger portions at meals. If you do eat a snack, make sure to include protein and fat. Good snack options are cheese, nuts, cottage cheese, plain full-fat Greek yogurt paired with a small serving of berries or vegetables.  

Eat 3-4 ounces (20-30 grams) of protein with meals: Protein is what keeps you full. Choose high-quality protein sources - chicken breasts/thighs, salmon, tuna, shrimp, pork, steak, ground beef, eggs, cottage cheese, plain full-fat Greek yogurt, whey protein powder. One ounce of protein = 7 grams of protein.

Include non-starchy vegetables with all meals: Focus on incorporating water-based vegetables into your diet - lettuce, spinach, kale, cabbage, peppers, onions, tomatoes, zucchini, asparagus, Brussels sprouts, broccoli, cauliflower, cucumbers, green beans, etc.

Eat FAT!:  This is probably one of the hardest things for people to change about their diets. If you’re roughly following a 2000 calorie Keto Diet, you’ll be eating 20-30 grams of carbs, 70-100 grams of protein, and 150-200 grams of fat. A LCHF diet will have about 120-150 grams of fat a day. Have bulletproof coffee for breakfast or use heavy cream in your coffee. Eat eggs for breakfast, snacks, in salads, on top of steaks or burgers. Add cheese to eggs, salads, melt cheese on you veggies, eat it for a snack. Cook with butter, olive oil, avocado oil or coconut oil. Eat avocados, olives, nuts, and seeds. You don’t have to extra lean cuts of meal - choose 80/20 grass-fed beef, eat chicken thighs, don’t trim the fat off steak.

Avoid starchy foods like bread, rice, pasta, potatoes, crackers, chips etc.:  Get your carbs from vegetables. If you’re following a Keto Diet, you can easily get 20-30 grams of carbs from vegetables. If you’re following a LCHF Diet, try to get most of your carbs from vegetables and only include small portions of complex carbs like fruits, sweet potatoes, legumes, and whole grains. You still want to avoid processed foods and simple carbs.

Avoid sugar: No explanation needed here. Limit sugar as much as possible. Read food labels to check for hidden sugars. If you’re really craving something sweet, try dark chocolate, at least 70%, or use an alternative sweetener like stevia, xylitol, or erythritol.

Drink plenty of water: Stay hydrated. Aim for at least 64 ounces of water a day or drink half your weight in pounds. For example, a 200 pound person would drink 100 ounces of water. And don’t be afraid of salting your food. If you’re preparing the majority of your meals from scratch, it’s okay to use salt. Just don’t be heavy-handed with the salt shaker.  

 

Sample One Week LCHF Meal Plan

Day One:

  • Breakfast: Three scrambled eggs cooked in 1 tbsp butter with 1 cup spinach and 1 ounce shredded cheddar cheese

  • Lunch: Large salad made with 4 cups romaine, 1 tomato, ½ cup broccoli florets, 1 can of tuna, 2-3 tbsp full-fat dressing of choice

  • Dinner: 6 ounces of rotisserie chicken with 1 cup roasted Brussels sprouts topped with parmesan

Day Two:

  • Breakfast: 16 ounces coffee with 4 tbsp heavy cream

  • Lunch: 4-6 ounces of leftover rotisserie chicken with sliced cucumbers, tomatoes, and fresh mozzarella topped with 2 tbsp olive oil, 2 tsp balsamic vinegar, salt, and pepper.

  • Dinner: 6 ounce cheeseburger patty (no bun) with side salad, ½ cup sweet potato

Day Three:

  • Breakfast: ½ cup plain full-fat Greek yogurt topped with ¼ cup berries and 2 tbsp chopped walnuts

  • Lunch: Leftover cheeseburger patty with leftover roasted Brussels sprouts topped with parmesan

  • Dinner: 5-6 ounce salmon fillet with 2 cups zucchini noodles and pesto

Day Four:

  • Breakfast: 3 egg veggie and cheese omelet

  • Lunch: Salmon Caesar salad with leftover salmon fillet, pistachios in place of croutons

  • Dinner: 6 ounce steak with 10-15 roasted asparagus and ½ cup homemade sweet potato fries

Day Five:

  • Breakfast: ¾ cup 4% cottage cheese with a small tomato, 1 tbsp olive oil, 2 tbsp pumpkin seeds, pepper

  • Lunch: Spinach salad with leftover steak, ¼ cup sliced strawberries, sliced almonds, 1 ounce blue cheese crumbles, 3-4 tbsp full-fat blue cheese dressing

  • Dinner: 6 ounce pork chop with 2 cups bacon green beans

Day Six:

  • Breakfast: 2 eggs fried in 1 tbsp butter, 2 slices bacon

  • Lunch: Leftover pork chop with leftover asparagus

  • Dinner: 2 roasted boneless, skinless chicken thighs with 1 cup parmesan mashed cauliflower

Day Seven:

  • Breakfast: skip breakfast or just coffee

  • Lunch: Leftover chicken thighs used in a salad with lettuce of choice, veggies of choice, cheese of choice, dressing of choice (or use up any leftover veggies from the week)

  • Dinner: Crockpot roast beef with onions, sweet potatoes, carrots. Serve with broccoli roasted with olive oil, salt, pepper, garlic powder, and red pepper flakes.

Basic meal planning can be a challenging task for many people. In fact, following a specific meal plan for a Keto Diet or a Low Carb High Fat (LCHF) Diet can feel like a daunting task, especially when you’re first starting the diet.  

Honestly, most people find meal planning overwhelming and that’s why it’s difficult to stick with dietary changes. We easily tend to revert back to our old eating habits.

But meal planning doesn’t have to be difficult. In fact, implementing a Keto Diet or a LCHF Diet can be one of the easiest eating plans you’ll ever follow. For a quick review, a Keto Diet includes 20-30 grams of carbohydrates a day and a LCHF diet will have 100 grams of carbohydrates a day or less. Use an app like MyFitnessPal to track your carb intake when you’re first starting a Keto or LCHF diet.

When planning meals for a Keto or LCHF Diet, focus on following these basic guidelines:

  • Eat two to three meals a day.

  • Include one snack if needed.

  • Eat 3-4 ounces (20-30 grams) of protein with meals.

  • Include non-starchy vegetables with meals.

  • Eat fat!

  • Avoid starchy foods like bread, rice, pasta, potatoes, crackers, chips, etc.

  • Avoid sugar.

  • Drink plenty of water.

Now let’s get into some of the specifics of meal planning.

Eat two to three meals a day: You don’t have to eat breakfast. You could just eat lunch and dinner, maybe have a snack in the afternoon. A lot of people just have bulletproof coffee or coffee with heavy cream for breakfast to increase their fat intake.  

Include one snack if needed: Eat a snack if you find yourself getting very hungry between meals. But really, your meals should keep you full for at least four hours. If you frequently find yourself getting hungry between meals, you might need to eat larger portions at meals. If you do eat a snack, make sure to include protein and fat. Good snack options are cheese, nuts, cottage cheese, plain full-fat Greek yogurt paired with a small serving of berries or vegetables.  

Eat 3-4 ounces (20-30 grams) of protein with meals: Protein is what keeps you full. Choose high-quality protein sources - chicken breasts/thighs, salmon, tuna, shrimp, pork, steak, ground beef, eggs, cottage cheese, plain full-fat Greek yogurt, whey protein powder. One ounce of protein = 7 grams of protein.

Include non-starchy vegetables with all meals: Focus on incorporating water-based vegetables into your diet - lettuce, spinach, kale, cabbage, peppers, onions, tomatoes, zucchini, asparagus, Brussels sprouts, broccoli, cauliflower, cucumbers, green beans, etc.

Eat FAT!:  This is probably one of the hardest things for people to change about their diets. If you’re roughly following a 2000 calorie Keto Diet, you’ll be eating 20-30 grams of carbs, 70-100 grams of protein, and 150-200 grams of fat. A LCHF diet will have about 120-150 grams of fat a day. Have bulletproof coffee for breakfast or use heavy cream in your coffee. Eat eggs for breakfast, snacks, in salads, on top of steaks or burgers. Add cheese to eggs, salads, melt cheese on you veggies, eat it for a snack. Cook with butter, olive oil, avocado oil or coconut oil. Eat avocados, olives, nuts, and seeds. You don’t have to extra lean cuts of meal - choose 80/20 grass-fed beef, eat chicken thighs, don’t trim the fat off steak.

Avoid starchy foods like bread, rice, pasta, potatoes, crackers, chips etc.:  Get your carbs from vegetables. If you’re following a Keto Diet, you can easily get 20-30 grams of carbs from vegetables. If you’re following a LCHF Diet, try to get most of your carbs from vegetables and only include small portions of complex carbs like fruits, sweet potatoes, legumes, and whole grains. You still want to avoid processed foods and simple carbs.

Avoid sugar: No explanation needed here. Limit sugar as much as possible. Read food labels to check for hidden sugars. If you’re really craving something sweet, try dark chocolate, at least 70%, or use an alternative sweetener like stevia, xylitol, or erythritol.

Drink plenty of water: Stay hydrated. Aim for at least 64 ounces of water a day or drink half your weight in pounds. For example, a 200 pound person would drink 100 ounces of water. And don’t be afraid of salting your food. If you’re preparing the majority of your meals from scratch, it’s okay to use salt. Just don’t be heavy-handed with the salt shaker.  

 

Sample One Week LCHF Meal Plan

Day One:

  • Breakfast: Three scrambled eggs cooked in 1 tbsp butter with 1 cup spinach and 1 ounce shredded cheddar cheese

  • Lunch: Large salad made with 4 cups romaine, 1 tomato, ½ cup broccoli florets, 1 can of tuna, 2-3 tbsp full-fat dressing of choice

  • Dinner: 6 ounces of rotisserie chicken with 1 cup roasted Brussels sprouts topped with parmesan

Day Two:

  • Breakfast: 16 ounces coffee with 4 tbsp heavy cream

  • Lunch: 4-6 ounces of leftover rotisserie chicken with sliced cucumbers, tomatoes, and fresh mozzarella topped with 2 tbsp olive oil, 2 tsp balsamic vinegar, salt, and pepper.

  • Dinner: 6 ounce cheeseburger patty (no bun) with side salad, ½ cup sweet potato

Day Three:

  • Breakfast: ½ cup plain full-fat Greek yogurt topped with ¼ cup berries and 2 tbsp chopped walnuts

  • Lunch: Leftover cheeseburger patty with leftover roasted Brussels sprouts topped with parmesan

  • Dinner: 5-6 ounce salmon fillet with 2 cups zucchini noodles and pesto

Day Four:

  • Breakfast: 3 egg veggie and cheese omelet

  • Lunch: Salmon Caesar salad with leftover salmon fillet, pistachios in place of croutons

  • Dinner: 6 ounce steak with 10-15 roasted asparagus and ½ cup homemade sweet potato fries

Day Five:

  • Breakfast: ¾ cup 4% cottage cheese with a small tomato, 1 tbsp olive oil, 2 tbsp pumpkin seeds, pepper

  • Lunch: Spinach salad with leftover steak, ¼ cup sliced strawberries, sliced almonds, 1 ounce blue cheese crumbles, 3-4 tbsp full-fat blue cheese dressing

  • Dinner: 6 ounce pork chop with 2 cups bacon green beans

Day Six:

  • Breakfast: 2 eggs fried in 1 tbsp butter, 2 slices bacon

  • Lunch: Leftover pork chop with leftover asparagus

  • Dinner: 2 roasted boneless, skinless chicken thighs with 1 cup parmesan mashed cauliflower

Day Seven:

  • Breakfast: skip breakfast or just coffee

  • Lunch: Leftover chicken thighs used in a salad with lettuce of choice, veggies of choice, cheese of choice, dressing of choice (or use up any leftover veggies from the week)

  • Dinner: Crockpot roast beef with onions, sweet potatoes, carrots. Serve with broccoli roasted with olive oil, salt, pepper, garlic powder, and red pepper flakes.


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