Health and Diet Expert

🍎A big bowl of goodness for lunch today. Baby kale with roasted garnet sweet potato, cucumber, white beans with lemon and parsley, half an avocado with h**p hearts and a half boiled egg.
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🍏It was super delicious and so very nourishing. Hope you’re having a great day.
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🍎Healthy Habit 04 :
Add Two Teaspoons of Healthy Oil to Meals.
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🍏You may avoid oil because you know it contains fat. But what you may notknow is that the fat in many oils is actually healthy for your heart. Your otherorgans also benefit from having at least two teaspoons of healthy oil each day.
🍏It’s important not to miss out on this vital nutrient because it keeps your liverand gall bladder running smoothly and lowers your cholesterol.
🍎What are the best oils to use ?The healthiest are olive oil, flaxseed oil and Palm oil.
🍎Action Plan:
There are a few ways you can add healthy oils to your diet without having tochange everything you do.
🍏Here are a few examples :
1. Use olive oil mixed with vinegar and lemon juice to dress your salad.
2. Sautee vegetables in olive oil to make a tasty side dish.
3. Add a couple of teaspoons of flaxseed oil to your yogurt or smoothie.
4. Use herbed oil as a dip for whole grain bread.
5. Cook lean meats in a small amount of healthy oil.
🍏When you add these oils to your diet you’ll lower the risk of heart disease. You’ll also provide Nutrients for healthy skin, hair and better brain function.

🍎KETO CHEESY BACON SOUP:
Our 'Done For You' keto meal plans are completely customized and based on your food prefences and weight loss goals.
🍎Credit : .diet
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🍏Keto Cheesy Bacon Soup :
This creamy, cheesy soup is a sure winner and might become one of your favorite. Not just delicious but it’s also healthy as it contains cauliflower which is a good option of veggie on the keto diet.
Servings : 6
🍏Ingredients :
¼ cup olive oil
1 teaspoon minced garlic
1 medium head cauliflower, chopped
2 cups chicken broth
1 cup water
1 cup heavy whipping cream
1 teaspoon xanthan gum
1 ½ cups shredded cheddar cheese
4 tablespoons bacon bits
🍏Procedure :
1. In a deep pan, heat up 3/4 of the olive oil and the garlic on medium heat.
2. Once hot, add in the cauliflower.
3. Pour in the chicken broth and water, bringing it to a boil over high heat. Stir frequently.
4. Once it’s boiling, stir in the heavy whipping cream then turn the heat down to medium.
5. In a separate bowl, whisk together the rest of your oil and xanthan gum to make a slurry.
6. Drop your slurry into the soup and stir. It should start to thicken.
7. Little by little, add in your cheese, stirring it into the soup so it melts.
8. Whisk in your bacon and serve.
🍏Nutritional Information :
Energy : 343 kcal
Protein : 17g
Fat : 289g
Net Carbs : 4g

🍎Each Morning you are born again, so what you do Today Matters the Most.
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🍎Healthy Habits 03 :
Fill Half Your Plate with Vegetables.
🍏Vegetables provide your body with high volume, low calorie nutrition chock fullof vitamins and minerals.
🍏You should have at least five servings of vegetables a day. Unfortunately, most
people who eat a Western diet have far fewer servings and are actually nutrientdeprived.
🍏Adding more vegetables can help prevent cancer and heart diseaseand promote weight loss.
🍏While half of your plate should be a combination of proteins and carbs, the otherhalf should be filled with vegetables.
🍎Action Plan :
To make sure you get more from your meals:
1. Keep a large green salad prepared in the refrigerator to add to each meal.
2. Make it a point to try a new vegetable at least once a week.
3. If you’re still hungry after a meal, eat a second helping of vegetables.
🍏When you eat more vegetables you’ll feel more satisfied at meal time and you’llreduce the total number of calories you consume without having to DIET.
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🍎Current brunch situation is this deconstructed egg sandwich. Toasted English muffin with an over easy fried egg, chicken sausage, arugula, tomato and avocado. I hope your weekend it off to a good start.
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🍎Download this book and learn how to make Healthy Soups and Detoxify Body.
🍏How to Download this Book ?
1. Click the link In Bio OR Visit our Website.
2. Enter your correct Name.
3. Enter your correct Email Address.
4. Get PDF on your Email Address.
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🍎KETO TORTILLAS :
Our 'Done For You' keto meal plans are completely customized based on your food prefences and weight loss goals.
🍏 You can click the LINK IN BIO to get free Books and start creating your 8-week plan. Simply follow the plan to achieve a successful keto diet.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍎Credit : .diet
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🍏These keto tortillas are definitely delicious and perfect to make quesadillas and tacos combinedwith your choice of meat and veggies.
Servings : 10 tortillas
🍏Ingredients :
1 cup coconut flour
4 tablespoons psyllium husk powder
½ cup softened butter, coconut oil, or grass-fed lard
¼ teaspoons garlic powder
¼ teaspoons cumin
½ teaspoons red chili powder
2 cups hot broth or hot water
🍏Procedure :
1. Add all dry ingredients to a bowl. Mix well.
2. Add butter and/or coconut oil and mix thoroughly.
3. Pour hot broth into the bowl and stir with a spoon until the butter is melted and everything is well incorporated.
4. Roll dough into a log shape. Cut into 8 equal parts.
5. Grease a griddle, cast iron skillet, or frying pan lightly with butter or coconut oil, then heat to medium heat.
6. Shape each part into a ball. On a sheet of parchment paper, take each ball and roll out as well as you can. If necessary, use a piece of parchment paper on top of the dough, as well. If the dough tears, it is easily fixed. Just keep working with it. Your goal is to get it spread out evenly.
7. Grab a medium size pan lid, place it on top of the dough, twist, and lift. You will get perfectly round tortillas.
8. Lift the parchment paper and place the tortilla over your hand, peeling the paper off with your other hand.
9. Continue doing this until all of your dough is used. Don’t forget to use the excess dough to roll together for more tortillas.
10. Put into the hot griddle until the bottom begins to brown, then flip. Cook both sides until nice and browned, remove, and enjoy.
11. Use these to make quesadillas, tacos, and many other recipes.
🍏 Nutritional Information :
Calories : 132
Protein : 2g
Fat : 12g
Net Carbs : 2g

🍎 Healthy Habit 02 : Eat a Serving of Protein and Carbohydrates.
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🍏It’s important to get a combination of protein and carbohydrates with every mealand snack.
Often you leave a meal feeling unsatisfied and still hungry because your body’snutritional needs haven’t been satisfied. Unlike what many fad dietsrecommend, your body requires healthy carbohydrates for energy.
Eating carbohydrates with protein creates energy without causing a spike in yourblood sugar. Ultimately this burns more fat.
🍏Each portion of protein and carbohydrates should be about the size of the palmof your hand. Choose protein sources such as lean meats, cheese, nuts, yogurt,or soy based foods. Make sure carbohydrates are whole grain such as quinoa, brown rice, and whole grain pasta.
🍎Action Plan:
1. Make a menu for the week.
2. Plan a carb and protein for every meal or snack.
3. Stock your pantry with whole grain food choices and nuts.
4. Keep lean meats, soy protein, and dairy products on hand.
5. Fill your plate in the kitchen instead of the table to keep portion sizes
controlled.
🍏When you have the right combinations of foods on your plate at mealtimes,you’ll feel more satisfied by the foods you eat. Your blood sugar will stay morestabilized and you can prevent or even control type II diabetes.

🍎 Health Benefits of Rajma :
Rich in Magnesium, Lowers Cholesterol, Good for Skin, Good for Diabetics, Controls Blood Pressure.
🍎 Health Benefits of Green Gram :
The major health benefit of the green gram is their rich source of cholesterol reducing fibre. Considerable amounts of anti-oxidants, magnesium, folic acid and vitamin B6, also contribute to heart health.
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🍎Health depends much more on our HABITS and NUTRITION. DO YOU AGREE ??
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🍎Falafel with Tzatziki sauce and Greek salad with a simple homemade Greek vinaigrette for lunch today.
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🍏The falafel is from the frozen section at Trader Joe’s so I don’t have a recipe for that but it’s pretty good for frozen falafel and I’m not complaining.
🍏To make the vinaigrette you will need :
½ cup extra virgin olive oil
2 tablespoons red wine vinegar
¼ cup fresh lemon juice
1 tbsp. ground oregano
1 tsp. salt
½ tsp. black pepper
🍏PROCEDURE :
Mix all ingredients into a small mason jar, close tightly and shake well to fully blend. Adjust seasoning to taste. Save the remaining dressing in the fridge for up to a week. Toss into a salad with a mix of cucumber, tomato, red onion, bell pepper, kalamata olives, cubed feta and fresh herbs. I used dill and parsley but fresh mint also goes well.
🍏For the tzatziki sauce finely chop or grate cucumber (approx 1 cup) and squeeze out as much of the juice as possible with a fine strainer. Add to a bowl and mix with 1 cup plain Greek yogurt, 1 teaspoon lemon zest, a squeeze of fresh lemon juice, 1/2 teaspoon minced garlic, 1 teaspoon fresh chopped dill and 1 teaspoon fresh chopped mint.
🍏Mix together and season with salt and pepper to taste. It was super delicious. Hope you’re week is off to a good start.