If you’re the only vegetarian in the group, you must be tired of answering the one question all your friends have to ask you, “So don’t you get tired of Paneer and Gobi?” or “How do you get energy if you don’t eat meat?” And if you’re a non-vegetarian food lover you may be the one asking these questions. This is and has always been an endless debate. Here are a few pros and cons of both vegetarian and non-vegetarian food. Let’s see vegetarian vs non vegetarian diet.

Vegetarian vs Non Vegetarian Diet

In this article, we will see here vegetarian vs non vegetarian diet.

Pros of Non-Vegetarian Food

People who consume meat and its other related products have a wide range of food to choose from. They often have numerous options to pick from. They can enjoy a share of the vegetarian food ordered and at the same time indulge in all the non-vegetarian food. They are definitely in an advantageous position when food options and variety are taken into consideration.

For those who travel often, one of the primary concerns is the availability of the food they desire to have. However, in the case of non-vegetarians, this is not a big problem. They can have both vegetarian and non-vegetarian food items. It is also easier for them to adapt to different types of food.

Proper development of physical and mental strength requires an intake of appropriate amount of protein. Vegetarians have a limited choice of legumes and milk when it comes to protein rich food.

Non-vegetarians, on the other hand, have meat which in itself offers a wide range of choices. It has also been proven medically protein from animals is far better than that from plants.

Heart diseases are one of the most common diseases today. Whether it is caused due to the food or the lifestyle we follow, it cannot be ignored. This is why food rich in omega 3 fatty acids must be included in our diets. Seafood is one of the major sources of omega 3 fatty acids. This is yet another advantage non-vegetarians enjoy. Omega 3 acids have also been proven to be beneficial in preventing cancer.


Other than this, non-vegetarian food items are also a rich source of vitamin A. This, in turn, helps the brain to function properly giving it a boost.

Cons of Non-Vegetarian Food

For all those meat lovers out there, you may be surprised to know that consumption of red meat as well as processed meat has shown increased mortality rates. Too much of meat eaten may also lead to heart diseases, diabetes, kidney disorders, cancer and weight gain, as the chances are higher in this case.

Studies have shown that over a period of five years, those who consumed the highest quantity of meat have gained the most weight. This trial was held for men and women, normal-weight and overweight individuals and smokers and nonsmokers. Findings have also revealed that there is an inverse relationship between weight gain and vegetarian food like fruits, whole grains and yogurt.

According to WHO, 159 different diseases are caused by non-vegetarian foods items. Out of those, the most common ones are heart disease, high blood pressure, kidney problem, gall bladder problems, wounds in arteries, eczema, paralysis, tuberculosis, constipations and others.

Non-vegetarian food may lead to the gradual weakening of the bones and cause deterioration. However, when compared, vegetarians have stronger bones. Non-vegetarians excrete high amounts of alkaline and salts through urine. This leads to the deficiency of these salts in their blood. The blood compensates this deficiency from the bones thereby creating an imbalance. This reduces the resistance power in humans.

Non-vegetarian food produces nitrogen which acts like the poison to the nerves. According to studies around 85% of throat and intestine problems occur due to non-vegetarian food.


Cons of Vegetarian Food

Firstly and most importantly if you switch from non-veg to veg you will be consuming lesser amount of protein. This will have a great effect on your diet because protein constitutes a major and significant part of it. Protein rich food generally acts as the building blocks of the body.

In order to give your body all the benefits of amino acids, you need to include all of it in your diet. Eggs contain this which you will miss out on being a vegetarian. However, for some protein providing sources of food to have an effect on your body, they have to contain the appropriate quantity of IAAs and DAAs.

The absence of the right amount of protein in the diet will result in more time to heal wounds. It will also make your skin less healthy and lose its glow. It will become more difficult to develop muscle tissues. It will make you weaker and have an effect on digestion.

Vegetarians will by default consume more carb rich food items in order to make up for the loss in protein. This may lead to increase in body weight.


Meat is rich in fats and oil as well. Fat is essential in small quantities in one’s diet. Only a huge portion will have negative effects. It is significant for your skin, hair, joints and also helps in breaking down protein enabling better utilization. Important fatty acids like the omega 3 fatty acid are essential for brain functions. They also prevent any harm or damage that free radicals which cause cancer lead to.

Meat is also the only source of vitamin B12 excluding dirt in the ground.
Deficiency of B12 can lead to various serious issues like nerve damage, low levels of energy and problems in making use of the appropriate amount of calcium required by the body, thereby leading to osteoporosis.

Pros of Vegetarian Food

Arachidonic acid comes from animal sources and thus vegetarian diets are not high in arachidonic acid. This is beneficial, as studies have shown a link between arachidonic acid and mood disturbances. Research confirmed that mood improvement happens when eating meat, fish, and poultry is avoided.

According to research, the symptoms of Psoriasis, which is a skin disease that causes skin redness and irritation, can be reduced with a vegetarian diet, thereby helping in the cure of the disease.
Vegetarian diets help in significantly reducing diabetes. It can even reduce the possibility of its development by half.

A vegetarian diet can help in bringing down the risk of cardiovascular diseases. The diet contains antioxidant rich food items. These antioxidants help in reducing any damage caused due to oxidative stress.

The consumption of animal fat does not benefit one’s health. When this is removed from the diet, one also gets rid of the adverse effects it has on one’s body and health condition. Korean researchers have studied the effects of a vegetarian diet on a long term basis. According to their conclusion, body fat and cholesterol levels are much lower in vegetarians.


Vegetarian vs non vegetarian diet could be an endless debate that has the potential to go on. However, the fact remains that those following a non-vegetarian diet will have a much more balanced diet. This is a result of a combined intake of veg and non-veg food items. A pure vegetarian diet contains a higher proportion of folic acid, fiber, magnesium, vitamins C and vitamin E, unsaturated fat, and numerous phytochemicals. This helps vegetarians to keep their cholesterol levels low, remain thinner and fit, have a lower blood pressure and lesser risk of heart diseases when compared to others.
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How many times have you gobbled your breakfast to reach office or school or college at time? And we assure ourselves “At least, I had something in the morning” even though it was eaten hurriedly by you without noticing taste, smell and texture of the food. Eating a bowl of cereals or drinking a glass of milk becomes a formality.

In this article, we will discuss benefits of slow eating.Oftentimes, we rush with our meal to reach office or college within time, attend an event, or receive a call or to just watch our favourite TV show. Yes, we completely understand that these activities are important and must be highly prioritized. But eating food hurriedly without noticing its importance does not justify the initial action. While eating, one must reflect on what he or she is eating.

Go back to your childhood days when you were taught to chew the food properly. Have we forgotten our eating manners and method? We need to rehash and relearn what we were taught in the school.
But these days, we have more number of significant tasks in a short span of 24 hours a day. We have to run for the office, submit a report quickly or attend a meeting sharp at scheduled time. Thus gobbling, gulping and swallowing of food leads to problems such as pains, irritable bowel syndrome, etc. When we eat hurriedly or when we skip meals, our metabolism rate reduces drastically causing illness in the future. Additionally, it also adds weight on our body and we look bulky. We feel that we are eating the right foods. But we don’t know that we are eating them in the wrong way.


Rules While Eating Food

We need to incorporate certain rules while eating. Let us go through these.

Always eat in silence. Do not talk loudly or chatter around.
You also need to keep your mind in silence. Our mind itself is a battleground that deals with positive and negative thoughts all the day. Hence, calming down your mind before eating is equally essential.
Do not talk on the phone while having lunch or dinner or breakfast. Keep your mobile phones on silent mode.
Do not walk away from the food or carry food plate and walk all over the place. You need to find a silent place and eat food properly.
Meal timings must be followed strictly.
Do not skip meals despite the busy schedule.
Do not surf or check messages on the phone while eating. Your mind will get diverted from food to your friends’ chats.

Do not watch TV or a computer screen while eating. Many people have a habit of eating dinner while watching their favourite TV program or a daily soap. Keep aside your TV schedules and do not let it interfere with your meal timings. Nowadays, we can watch our TV programs again on various apps. Make advantage of the new technology wisely.

Some families treat the meal timings as meetings for discussing important matters or for exchanging daily happenings. Do not save time by adopting this strategy. Try to keep aside your family chat time from the actual meal timings. It is advisable not to discuss important matters during lunch or dinner as it creates chaos. You should not have a tensed mind while eating. Of course, you can definitely appreciate food and thank for serving a delicious meal!

Meal time is an important daily ritual. Your body is receiving nutrients from the various foodstuffs comprised on the plate. Apart from weight loss, eating slowly will help you in maintaining overall health of yourself and your family members.Let us discuss some of the healthy food for liver care.

Eating Food – Chewing Food

In order to lose pounds, the first step you need to implement while eating food is to chew the food properly. Chewing will help in digestion process and also aid in weight loss.

When we chew food, en enzyme known as ptyalin is secreted by the mouth. This enzyme must get mixed with the food. During this process, sugars, carbohydrates, vitamins and minerals are broken down for absorbing into the system. Moreover, the saliva also gets mixed with the food for proper digestion. In case you are not chewing your food properly, then you feel bloated and puffed up. Chewing ensures proper digestion of food and lightness to the body. So, chewing the food is essential for losing your weight.


Benefits of Slow Eating

1. Aids in Weight Loss

The first advantage that we are studying is assistance in weight loss. When we chew food, we have to eat slowly. Our brain takes considerable time to understand that the stomach is full. Hence, when we eat fast, our brain does not receive any signal that the stomach is full and we keep on munching food. On the other hand, when we eat slowly, we stop immediately when the brain receives a signal.

2. Proper Digestion of Food

Chewing of food makes the digestion process simpler and effective. The digestion process doesn’t start when food reaches the stomach. It actually starts when the food enters the mouth. Mouth releases an enzyme known as ptyalin that mixes with the food. It facilitates breaking down of food into nutrients, minerals and sugar for getting absorbed into the system. Hence, you have to chew properly when the food is at the mouth stage.

3. Relishing Your Food

You are not punished for eating your food. In fact, you need to thank Mother Nature for bestowing us with valuable nutrients in the form of different foodstuffs. Can you enjoy your food by watching TV, or checking messages or talking with your family members? You need to have a peaceful mind while eating food. You should observe and appreciate the taste, aroma and texture of the food. Enjoy every bite and chew it properly to gain benefits of slow eating.


4. De-Stressor

When you eat hurriedly, you are just thinking about the next task or project to be done and not about the food. Eating food just becomes your monotonous daily regime that you need to adhere to keep your body fit. But will your body be healthy when you gulp down the food without thinking about the nutrition in it? Absolutely not. You are completely stressed out with life and the next task in hand. But when you eat slowly, the stress is not present at all. All you think is about the meal time and the food on plate and can take benefits of slow eating.

5. Family Time

Having meals together with your family or office colleague is a good time. A dining table becomes a family get-together place on a daily basis. The relationships between the family members are enhanced. However, do not indulge in unnecessary gossips or talks that will divert your attention from food. Just have fun and take benefits of slow eating while eating with the people.

6. A Basic Necessity

Remember, food is one of the primary necessities of life. Hence, you are not wasting your time when you are eating it. In fact, you are respecting food and your body.

Thus, eating food slowly is extremely beneficial for digestion process, weight loss and overall health of a person. It is time to re-implement the teachings received during our school days and benefits of slow eating out of the practice. The habit of eating food slowly must be practiced by kids and adults alike.
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Do you want to stay fit and healthy just like the way you are right now? If yes, then you need to eat these tasty, but healthy recipes.What’s the key? Eat a lot of fiber, proteins and healthy carbs.Changing your eating style will boost your metabolism and keep you full the entire day.Here are a few healthy recipes that will not only make your mouth water but also keep you slim and fit for a long run.

1. Broccoli And Feta Omelet

This is one of the healthy recipes that will leave you feeling satisfied and energized. Broccoli is a filling fiber and has 30 calories per serving.

Protein rich eggs will curb your appetite and prevent from late morning cravings.

Here’s how to prepare this healthy omelet:

On a heated pan, pour few droplets of olive oil. Add broccoli and cook for 3 minutes.
Drill egg and feta in a bowl. Add egg mixture to pan. Cook it for 3-4 minutes.
Flip omelet and serve it hot with a toast.

2. Apple Cider Vinegar Water

You can significantly reduce your weight by sipping this water. Here’s the recipe:

Add one teaspoon of apple cider vinegar to 2 cups of water.
Add lemon juice, honey and pepper to taste.
Serve chilled.
Apple cider vinegar has lots of health benefits: boosts the immunity, weight loss, balances blood sugar, and cleanses the body by removing toxins.

3. Spiced Green Tea Smoothie

Green tea is a fat burning drink as it boosts the metabolism. Along with flavors of lemon, agave nectar, and cayenne spices, enjoy the nutritional benefits of green tea.

Ingredients:

3/4 cup Strong chilled tea;
1/8 teaspoon of cayenne pepper;
Lemon juice;
2 teaspoons of Agave nectar;
Thin slices of pear;
2 tablespoons of fat -free plain yogurt;
8 ice cubes.

Preparation:

Put all these ingredients in a blender.
Blend it well and drink chilled.

4. Honey Grapefruit With Banana

This tangy tropical fruit salad is perfect for breakfast. It is the best sweet for weight loss as grapefruit is quite filling.

Ingredients:

2 cups of refrigerated sliced red grapefruit;
A cup of sliced banana;
1 tablespoon of mint;
One tablespoon honey.

Preparation:

In a medium bowl take slices of grapefruit and banana with honey.
Toss it gently and then add the mint.
Keep it in the fridge for an hour.
This is one of my favorite healthy recipes.


5. Chicken Breast With Mushroom Cream Sauce

If you are fond of chicken-mushroom then, this recipe is for you. Each serving provides you with 35 grams of protein and zero carbs.

It’s so easy to prepare it, just sauté the chicken breast and serve it hot with onion, mushrooms, and garlic in the creamy sauce.

6. Broccoli And Tomato Salad With French Dressing

This is a very nutritious salad as broccoli is rich in vitamins. Here’s how to do it:

Crispy broccoli is tossed with celery, carrots and bell peppers.
Then, drizzle it with French dressing in this salad.
So, how long does broccoli last? You can keep cooked broccoli in the fridge. It will last for 7-9 days and fresh broccoli for 7-14 days.

And why are tomatoes essential? Tomatoes balance your blood pressure. Fiber, Vitamin C and Potassium keep your heart healthy.

You can also store tomatoes so that you can pull it out whenever required. It is easy to learn how to can tomatoes without pressure cooking. Here’s how:

Remove tomato skins and blanch them 4-6 times.
Wash them and dip in boiling water for a minute.
Remove it from boiled water and put them into cold water.
It’s optional to peel the skin.
Add lemon juice or citric acid and salt in the jars.
Slice the tomatoes and place them in jars.
Leave ½ inch space from above.
You must keep some warm water in the jars.

7. Zucchini Noodle Carbonara

If you love eating pasta, this low carb recipe can do wonders. Zucchini noodles are low calorie and are full of nutrients.

Just cook the noodles in ham and creamy parmesan sauce. And that’s it!


8. Oats Porridge

Make the porridge with oats by using water or milk. You can use quick cooking oats or rolled oats.

Gluten free whole grains are a rich source of minerals, vitamins, fiber and antioxidants.

Why oats? There are various benefits of Oats; they help in losing weight, reduced the risk of heart disease and lower blood sugar level.

9. Popcorn

It is a high fiber food and a healthy snack. Popcorn satisfies your appetite more than potato chips because of their high volume.

You can make popcorn on the stove, sprinkle some parmesan and salt to taste. Delicious!

Now you can enjoy your favourite movie!

10. BBQ Turkey Burgers

Turkey is an excellent source of protein and aids in rapid weight loss. It keeps you full for longer period.

In a bowl mix turkey, garlic, paprika, and cumin.
Make turkey patty and sprinkle salt.
Grill it.
Stuff it between buns and desired toppings.

I make these healthy recipes for my family and me. They keep us fit and healthy. I hope that you will also like these recipes.

PH levels show the extent to which something is acid or alkaline. On the pH scale, 0 is completely acidic, while 14 is entirely alkaline, while 7 is neutral.

Every single body system has its own ideal pH level, while even small fluctuations in this balance might cause disastrous consequences.

Our blood is on the alkaline side, with a pH level between 7.35 and 7.45, while the stomach acid needs to have a pH of 3.5 or below in order to break down food. To ensure the proper pH level of the blood, our urine changes its pH value.

Alkaline diets are rich in alkaline foods to balance the pH levels in the body, as modern diets are high in acidic foods that promote inflammation and disease.

Therefore, they prevent bloating, insomnia, poor memory, kidney stones, poor energy levels, high blood pressure, headaches, diabetes, heart disease, muscle pain and weak bones.

These diets are a popular trend these days, but despite this fact, they are a powerful tool against numerous diseases, including cancer.

Many people report their personal positive experiences with these diets, but there are also many others who cannot understand the way they work.

The medical community doubts the success of these diets as every body system has its own ideal pH levels. Yet, facts show they work and they energize the body and provide health and vitality. This is a 7-day alkaline diet plan that will transform the way you feel in your body!

Alkaline diets also support weight loss, treat arthritis, inflammation, and cancer.

Namely, high sugar and high-fat foods are acidic, so they increase the blood acidity, and the body leeches minerals from the bones and organs to restore the proper pH balance of 7,4.

High acidity or acidosis promotes inflammation, and thus causes diseases such as multiple sclerosis, joint pain, arrhythmia, immunodeficiency disorders, lethargy, and cancer.

Conversely, cancer cells cannot strive in an alkaline environment. The pH levels are also important for cell signaling, which is vital for your cells to perform their individual tasks.

The nutritional therapist Vicki Edgson and organic chef Natasha Corrett created the Honestly Healthy Alkaline Programme, whose goal is to maintain the pH between 7.35 and 7.45. They believe this could be achieved by consuming 80 per cent alkaline foods and 20 percent acidic foods.


These are the basic rules:

You should consume vegetables, most fruits, peas, legumes, beans, soybeans and tofu, some nuts, and seeds, and plenty of healthy fats such as olive oil, coconut oil, and flaxseed oil.

This is a list of the alkaline musts:

Artichoke
Asparagus
Broccoli
Beetroot
Dates
Figs
Cauliflower
Fennel
Lemon
Kale
Spinach
Watercress
On the other hand, you should avoid processed foods, sugar, dairy, meat, eggs, alcohol, most grains, caffeine, as well as soy, processed corn, safflower and sunflower oils, hydrogenated oil and margarine.

You should follow this plan and significantly boost your overall health. Moreover, we also give you the recipes of some simple, alkaline, but tasty meals.

7-Day Alkaline Diet Plan

Day 1

Breakfast: Chia and strawberry quinoa
Snack: an orange
Lunch: Sweet and savory salad
Snack: 1/2 cup toasted nuts and dried fruits
Dinner: Simple green salad with olive oil and apple cider vinegar, 3-4 oz. roasted chicken with roasted sweet potatoes and parsnips.
Chia and Strawberry Quinoa

Ingredients:

1 cup cooked quinoa
5 tablespoons chia seeds
½ cup quartered strawberries + 4 sliced strawberries
2 pitted dates
2 tablespoons chopped almonds and unsweetened shredded coconut flakes
1 ½ cup coconut milk

Instructions:

Cook the quinoa the night before, and in a blender, mix the dates and coconut milk to prepare a puree. Pour it in a jar, and add the chia seeds. Stir well, cover with a lid, and leave it in the fridge. In the morning, add the quinoa and chia seeds in a bowl, and add the toppings. Enjoy!

Sweet and Savory Salad

Ingredients:

½ cucumber, sliced
1 avocado, cubed
1 large head of butter lettuce, washed
1 pomegranate, seeded or 1/3 cup seeds
¼ cup shelled pistachios, chopped

Dressing Ingredients:

1 garlic clove, minced
¼ cup apple cider vinegar
½ cup extra virgin olive oil
Instructions:

In a bowl, tear the lettuce, and add the ingredients. In the end, add the dressing.


Roasted Sweet Potatoes and Parsnips

Ingredients:

1 1/4 pounds sweet potatoes, cut into 1/2-inch thick pieces
1 1/4 pounds parsnips
2 tablespoons olive oil
Coarse salt and ground pepper
1 tablespoon Dijon mustard
Chopped parsley
2 tablespoons pure maple syrup

Instructions :

Peel and cut the parsnips, and preheat the oven to 450 degrees. Toss the parsnips on a rimmed baking sheet, along with the sweet potatoes. Season with oil, salt, and pepper. Roast for half an hour, until they become golden and tender.

In a smaller bowl, mix the mustard and maple syrup, and pour the mixture over the vegetables. Sprinkle with parsley.

Day 2

Breakfast: vegan apple parfait
Snack: 1 pear
Lunch: Savory avocado wraps and white Bean Stew
Snack: 1 Handful of toasted pumpkin seeds
Dinner: Simple cucumber salad with olive oil and apple cider vinegar. 3-4 oz. roasted chicken with roasted Brussels sprouts with red peppers
Vegan Apple Parfait

Ingredients:

1 cup chopped apples
1/3 cup rolled oats, uncooked
½ cup soaked raw cashews (soak 20 mins-1 hour)
½ cup unsweetened coconut milk
½ teaspoon vanilla extract
1 tablespoon hemp seeds

Instructions:

Blend the coconut milk, cashews, and vanilla together. In a small cup, layer the ingredients, first pour the cashew cream, then the apples, and the oats and hemp seeds on the top.


Savory Avocado Wrap

Ingredients:

½ avocado
1 teaspoon chopped basil
Small handful of spinach
1 tomato, sliced or chopped
1 butter lettuce or collard leaf bunch
1 teaspoon cilantro, chopped
¼ red onion, diced
Sea salt and pepper

Instructions:

Spread the avocado onto the leaf, add the toppings, and fold in half.

White Bean Stew

Ingredients:

2 (19-ounce) cans cannellini beans, rinsed and drained (3 cups)
1 3/4 cups reduced-sodium chicken broth
14 to 15 ounces of tomatoes
2 large garlic cloves, chopped
1/4 cup plus 1/2 tablespoon extra-virgin olive oil
1 (5-ounce) bag baby arugula (10 cups loosely packed)
8 (3/4-inch-thick) slices baguette
1/4 teaspoon black pepper

Instructions:

Over moderately high heat, cook the garlic in 1/4 cup oil in a 3 1/2- to 4 1/2-quart heavy pot for 1 to 2 minutes. Then, cut the tomatoes and add some oil.

Add the pepper, beans, and broth and bring the mixture to boil. Lower the heat, and leave it to simmer for 5 minutes. Add the greens and cook for a few minutes more, until it is wilted.


Brussels Sprouts with Red Peppers

Ingredients:

1 ½ pounds Brussels sprouts, smaller
2 plump garlic cloves (to taste), minced
1 medium red bell pepper, cut in small dices
1 tablespoon finely chopped or grated lemon zest
Salt
4 tablespoons extra virgin olive oil
1 to 2 tablespoons finely chopped mint (to taste)

Instructions:

You should initially trim the Brussels sprouts at the base, in order to get rid of the unattached leaves. Then, cut them in halves and put them in a larger bowl.

Add a tablespoon of olive oil, and season with salt. Then, preheat the oven to 400 degrees and line a sheet pan with parchment. Over medium heat, heat 2 tablespoons olive oil in a large, heavy skillet.

Add the Brussels sprout halves, cut side down, and sear until they get a nice brown color, about 3 to 5 minutes.

Then, transfer them to a baking sheet, put them side down, and repeat with the other sprouts. Put the baking sheet in oven and roast until they become tender, for another 10 minutes.

Over medium heat, heat the oil and add the red pepper, stir often, and cook it for 5 minutes. Add the garlic and cook for another minute. Add the roasted Brussels sprouts, stir again, and then add the mint, lemon zest, and freshly ground pepper. Heat a bit and season. Enjoy!

Day 3

Breakfast: Berry Purple Smoothie
Snack: 1 mango
Lunch: Asian Sesame Dressing and Noodles
Snack: a handful of dried apricot
Dinner: 4 oz. oven-roasted salmon, ½ baked sweet potato, curried beets and greens
Berry Purple Smoothie

Ingredients:

1 cup of frozen mixed berries, strawberries
1 banana (peeled and frozen)
2 cups fresh spinach
2 cups homemade almond milk
1 tablespoons chia
4 tablespoons raw almond butter

Instructions:

In a blender, mix the almond milk and the spinach, and then add the remaining ingredients, except for the chia. As soon as it is smooth, add the chia, and blend again at low speed. Leave it a few minutes for the chia seeds to expand.

Chicken Sesame Noodle Salad

Ingredients:

For the salad:

5-6 cups baby kale or spinach
4 ounces brown rice noodles
3 large carrots, cut into small, thin pieces
3 bell peppers, cut into small, thin pieces
1 lb. boneless skinless chicken breasts
½ cup cashews or peanuts
1 cup packed cilantro leaves, chopped
4 green onions, green parts only, chopped

For the dressing:

2 large cloves garlic, peeled
¼ cup natural peanut butter
⅓ cup soy sauce
¼ cup white distilled vinegar
2 tablespoons honey
1 tablespoon ginger, minced
a few squeezes of lime juice
½ cup coconut oil
2 tablespoons water
2 tablespoons sesame oil

Instructions:

In a bowl with cold water, soak the noodles. Preheat the oven to 400 degrees. In a food processor, mix the dressing ingredients apart from the peanut butter.

To marinate it, add the chicken in a plastic bag and add ¼ to ½ cup of the dressing for about 15-30 minutes. In the food processor, add the peanut butter, and pulse.

Mix all the vegetables in a bowl. Bake the marinated chicken for 20 minutes leave it aside for 10 minutes and then pour the vegetable mixture.

Then, drain the noodles, and cook them in a skillet over medium-high heat. Add some oil, a bit of the dressing, and toss them around while soft. Add some water if needed. In the end, garnish with cilantro and crushed peanuts.


Curried Beets Greens

Ingredients:

1 bunch beet greens
1/2 small onion, finely chopped
1/4 cup stems, finely chopped
1 tablespoon coconut oil
3 cloves garlic
1/2 teaspoon turmeric
1/2 teaspoon chili powder
1/2 serrano chili
1/4 semolina
1 cup water
1/2 teaspoon ground cumin
1 tablespoon lemon juice
pinch of salt (or to taste)

Instructions:

Over medium heat, heat the oil in a skillet, and add the beet stems, garlic, chili, and onions. Cook them until the onions become transparent. Next, add the semolina and cook for 3 minutes.

Add the cumin, chili powder, and turmeric, and then the beet greens, salt, and water. Cover the pan and cook for 5 minutes. Cook for 5 more with the pan uncovered, and stir frequently. In the end, sprinkle with lemon juice.

Day 4

Breakfast: Apple and Almond Butter Oats
Snack: 1 banana
Lunch: Green Goddess Bowl
Snack: a handful of almonds
Dinner: Kale pesto zucchini noodles
Apple and Almond Butter Oats

Ingredients:

1 cup grated green apple
1/3 cup raw almond butter
2 cups oats
1 ½ cups coconut milk
a dash of cinnamon

Instructions:

Mix the coconut milk, oats, and almond butter in a bowl. Add the apple, and transfer the mixture to a mason jar. Close with a lid and leave it in the fridge. In the morning, garnish with cinnamon and enjoy.

Green Goddess Bowl

Ingredients for avocado cumin dressing:

1 avocado
1 tablespoon cumin powder
dash cayenne pepper
¼ teaspoon sea salt
2 limes, fresh squeezed
1 cup filtered water
1 tablespoon extra virgin olive oil
Optional: ¼ teaspoon smoked paprika

Ingredients for Tahini Lemon Dressing:

¼ cup tahini
½ lemon, fresh squeezed
½ cup filtered water
1 clove minced garlic
1 tablespoon extra virgin olive oil
¾ teaspoon sea salt
Black pepper to taste

Ingredients for the salad:

½ zucchini, spiralized
½ cup kelp noodles, soaked and drained
3 cups kale, chopped
½ cup broccoli florets, chopped
1/3 cup cherry tomatoes, halved
2 tablespoons hemp seeds

Instructions:

Steam the broccoli and kale lightly and set them aside. Then, mix the kelp noodles and the zucchini noodles, and pour a generous serving of smoked avocado cumin dressing.

Add some cherry tomatoes. Toss once more, and then plate the steamed vegetables. Drizzle with lemon tahini dressing, and then add the tomatoes and noodles on top. Sprinkle with hemp seeds.

Kale Pesto Zucchini Noodles

Ingredients:

1 zucchini noodles (spiralized)
1⁄2 cup walnuts
2 limes, freshly squeezed
1 bunch kale
2 cups fresh basil
1⁄4 cup extra virgin olive oil
Sea salt and pepper
Optional: sliced asparagus, spinach leaves, and tomato

Instructions:

Soak the walnuts the night before. The next morning, mix all the ingredients in a blender until you get a smooth mixture, and just add the zucchini noodles.

Day 5

Breakfast: Power smoothie
Snack: an avocado
Lunch: Quinoa burrito bowl
Snack: A handful dates
Dinner: Wild rice mushroom and almond risotto
Power Smoothie

Ingredients:

2 cups fresh spinach
1 cup frozen mixed berries
2 tablespoons raw almond butter
2 cups homemade almond milk
1 frozen banana
1 tablespoon coconut oil
½ teaspoon cinnamon

Instructions:

In a blender, mix the almond milk and the spinach, and then add the other ingredients. Blend once more and enjoy it.

Quinoa Burrito Bowl

Ingredients:

1 cup quinoa
4 green onions. sliced
2 15-oz cans of black or adzuki beans
4 garlic cloves, minced
2 limes, fresh juiced
2 avocados, sliced
1 heaping teaspoon cumin
a small handful of cilantro, chopped

Instructions:

Cook the quinoa, and in a large skillet, heat the beans over low heat. Add the lime juice, cumin, garlic, and onions, and cook for 10-15 minutes. Add the fresh cilantro and avocado on top.


Wild Rice Mushroom Risotto

Ingredients:

1.5 cups uncooked wild rice
2 cups vegetable broth
½ cup sliced green onions
1 Tablespoon extra virgin olive oil
½ cup raw pecan halves
1.5 cups chopped celery
½ of a yellow onion; chopped
4 medium white whole mushrooms; sliced
2 garlic cloves, minced
Salt and pepper to taste

Instructions:

In a medium pan, sauté the mushrooms, onion, garlic, and a cup of celery, stir and cook until the celery and onion are tender. Add the broth and wild rice, and boil.

Lower the heat, simmer, cover the pan, and cook for an hour. Stir at the 30-minute mark. Remove the rice from heat when finished, remove the lid, and add the green onions, and ½ cup chopped celery.

Next, set the oven to 350F and line a baking sheet with parchment paper. Then, spread out the pecans and toast for 8-10 minutes, flipping half way through. When they are done, chop the pecans and add them to the risotto.

Day 6

Breakfast: Chia breakfast pudding
Snack: ½ cup blueberries
Lunch: Miso soup with fermented tofu
Snack: a handful of macadamia nuts
Dinner: Roasted root vegetables with 4 oz salmon
Chia Breakfast Pudding

Ingredients:

1 cup coconut milk
4 tablespoons of chia seeds
½ teaspoon vanilla extract
¼ cup chopped nuts (almonds, cashews or hazelnuts)
½ teaspoon cinnamon
1 tablespoon unsweetened shredded coconut flakes

Instructions:

In a mason jar, mix the milk and chia seeds, add the cinnamon, chopped nuts, and vanilla. Then, cover with a lid, shake to stir it, and leave it in the fridge. In the morning, shake again, add fresh fruits, nuts, and coconut shreds, and enjoy.

Miso Soup with Fermented Tofu

Ingredients:

1/4 cup firm fermented tofu, cubed
1/2 cup chopped green onion
4 cups water
1/2 cup chopped Swiss chard or other sturdy green
1 sheet (1/4 cup) nori, cut into large rectangles
3-4 tablespoons white miso paste

Instructions:

Simmer the water in a medium saucepan, and add the nori to cook for 7 minutes. In a smaller bowl, pour some hot water, add miso, and whisk. Add the soup, stir, and add the remaining ingredients. Cook for 5 minutes. Season, and serve.

Roasted Root Vegetables

Ingredients:

2 onions, cut into 1-inch pieces
1 pound parsnips, peeled, cut into 1-inch pieces
2 leeks (white and pale green parts only), cut into 1-inch-thick rounds
2 tablespoons chopped fresh rosemary
1 pound red-skinned potatoes, unpeeled, scrubbed, cut into 1-inch pieces
1 pound rutabagas, peeled, cut into 1-inch pieces
1 pound carrots, peeled, cut into 1-inch pieces
1 pound celery root (celeriac), peeled, cut into 1-inch pieces
2 leeks (white and pale green parts only), cut into 1-inch-thick rounds
1/2 cup olive oil
10 garlic cloves, peeled
Olive oil

Instructions:

Place a rack in a bottom third of oven and another in the center. Preheat to 400°F. Coat 2 baking sheets with olive oil. In a bowl, mix the ingredients except for the garlic. Toss, season with salt and pepper, and divide the mixture between the sheets. Roast for half an hour, and stir occasionally.

Then, just reverse the positions of the baking sheets and add 5 garlic cloves to each of them. Roast for 45 minutes.

Day 7

Breakfast: Quinoa porridge
Snack: a few slices of cantaloupe
Lunch: Mexican quinoa salad
Snack: a handful of dried coconut slices
Dinner: Pumpkin soup
Quinoa Porridge

Ingredients:

½ cup rinsed quinoa
1 15 oz. can of coconut milk
1 teaspoon chia seeds
1 teaspoon hemp seeds
1 teaspoon cinnamon

Instructions:

Mix all the ingredients except for the hemp seeds in a small saucepan. Leave them to simmer for 10-15 minutes until the liquid is absorbed, and then sprinkle with hemp seeds.

Mexican Quinoa Salad

Ingredients:

2 cups cooked quinoa
1 (15-ounce) can pinto beans, rinsed and drained
1 (15-ounce) can kidney beans, rinsed and drained
1 (14 ounce) can corn (optional)
1/4 cup chopped fresh cilantro
1 red bell pepper, chopped
1 cup cooked brown rice
1 red onion, chopped

Dressing:

2 cloves garlic, mashed
1 tablespoon chili powder, or to taste
3/4 cup olive oil
1/3 cup red wine vinegar
1/2 teaspoon ground black pepper
1/4 teaspoon cayenne pepper, or to taste
1/2 teaspoon salt

Instructions:

In a glass container, mix the corn, bell pepper, cilantro, quinoa, pinto beans, kidney beans, red onion, and brown rice. Whisk the dressing together, and pour it over this mixture. Toss and cover with a lid. Leave it in the fridge for 2 hours.

Pumpkin Soup

Ingredients:

3 cloves garlic, minced
2 sugar pumpkins (450 g pumpkin puree)
2 shallots, diced
1 cup light coconut milk
2 tablespoons maple syrup or honey
2 cups vegetable broth
1/4 teaspoon each: sea salt, nutmeg, black pepper, cinnamon

Instructions:

First, preheat the oven to 350 degrees F (176 C) and line a baking sheet with parchment paper. Cut off the tops of 2 sugar pumpkin, and then cut them in halves. Scrape all the seeds and strings with a spoon.

Brush the flesh with oil and place them face down on the baking sheet. Bake them for 45-50 minutes, and remove them from the oven. Leave them to cool for 10 minutes, and peel away the skin.

In a saucepan, add a tablespoon of olive oil, the garlic, and shallot, and cook them for a few minutes. Add the rest of the ingredients, including the pumpkin, and bring to a simmer.

Pour the soup into a blender, and blend it in order to make a puree. Then, return it to the pot, cook for 5-10 more minutes, and season it. Enjoy!

As soon as this week ends, try to find other delicious and healthy alkaline meals, and continue improving your health. Remember to get enough sleep, exercise regularly, and keep your body properly hydrated.

Wondering why you just cannot see success with your diet plan? Do you feel like every diet you go on, you eventually fall off somewhere along the line?

Are you ready to toss in the towel on fat loss for good?

Unrealistic Calorie Intakes

The first big reason why most diets fail is because they simply have you striving to take in an unrealistic number of calories each day. In other words, they put you into “starvation mode”. They are causing you to consume so little food that your body literally starts shutting down to conserve fuel.

When it does this, you know that you are on a one-way path to a fat loss plateau. Yes, you do need to lower your calorie intake to see fat loss results, but you need to do so wisely in a way that you can maintain your “metabolic engine”, so to speak.

Lack Of Satiety-Boosting Nutrients

Next, another big issue with most conventional diets is they aren’t providing you enough of the two most satisfying nutrients: protein and fiber. You need protein to function optimally. It’s also the nutrient that’s the slowest to break down and digest in the body, so it will provide immediate satiety.

Couple that with dietary fiber, which is found in fresh fruits and vegetables, and it’ll slow digestion even further.

Many crash diet plans are very low in protein, and while they do have you eating lots of vegetables, many discourage the consumption of fruit.

By making these two nutrients a focus of your plan instead, you can see results that much faster and enjoy being on the diet while you do.

Time Consuming Meal Prep

Long-Term Approach

If you’re a woman on a mission to burn fat, there’s a good chance you are making one or two (or more) mistakes along the way. I see it time and time again and yet, few women ever actually crack the weight loss code.

It really doesn’t need to be as complicated as it seems. By learning what these mistakes are, you can quickly put them behind you and get on track to seeing better results.

Let’s look at four fat loss mistakes you need to know about.

Starvation Diets

If 1400 calories is good, 1000 must be better, right? Wrong. Your body needs fuel to burn fat properly. As strange as it may sound, if you cut your calories back too far, your body will just cling onto what fat it does have, making further fat loss feel impossible.

You want to use a moderate calorie deficit, like the guidelines set forth in the 3 Week Diet plan as this will ensure that your metabolism stays revved and you keep burning fat.

Failing To Plan Ahead

Another big mistake many women make is failing to plan ahead. They think about their next meal about an hour before that meal takes place. Often, this is because they’re busy and just don’t have time to do all that cooking.

If you want to see results, however, you need to plan ahead. The trick is using a weight loss program that doesn’t call for overly complex meals that mean you spend hours each day in the kitchen.

No woman can handle that — you have a life to lead. But, with a diet plan that makes planning ahead simple, you will stand a much better chance of sticking with your menu. You should never wonder ‘what to eat’ when hunger hits or you’ll be tempted to eat something you shouldn’t.

Overdoing Cardio Training

If there’s one thing that most women have in common, it’s hours spent on cardio machines. While some smart cardio training (such as sprint training) can be beneficial for fat loss, you really don’t need to chain  yourself to the treadmill, bike, or the elliptical. In fact, doing so can do more harm than good.

Instead, what you need is a basic weight training program that focuses on key lifts that make you stronger.

Check out The 3 Week Diet workout program if you need assistance in this area. This program will go over the top calorie burning exercises that will firm and tighten your body while helping you melt fat quickly.

Overcomplicating The Process

Finally, the last big mistake that many women make is overcomplicating their program. They find a diet plan that has a million rules and regulations that they must follow and then wonder why they aren’t sticking with it and it’s not working.

Simplicity is best. With a few smart guidelines that you can easily implement into your life, you can be on track to seeing superior results.

>>Learn How to lose 21 pounds in just 21 days<<

Feel like you’re doing everything right on your diet plan but still not seeing the results you desire?

Many people find themselves in this position. They are working hard on their approach and taking care to follow their diet to the letter. But yet, something is amiss. The scale just isn’t going downward and they aren’t getting the results they were hoping for.

What gives?

Often, the big problem is not their effort or motivation. The problem is that they are letting certain foods into their diet plan that are sabotaging their results. Often these foods are designed to be fat loss foods but they really aren’t. Instead, they’re holding you back from success.

What are these foods? Let’s go over three foods that you need to cut out of your diet immediately.

Fruit Flavored Yogurts

Fruit flavored yogurts are a favorite among many dieters but little do they know they’re digging into pint-sized sugar bombs each time they eat a small container.

Next time you’re picking out your favorite yogurt, double check the sugar content. You might just find yourself surprised to know there are 15 or more grams of sugar per serving.

Of course you can purchase the sugar-free varieties, but then you’ll be taking in a number of unwanted artificial sweeteners, which can be just as bad for you.

Instead, opt for plain Greek yogurt. Flavor it yourself by adding a handful of fresh berries.

Fat-Free Products

Next up on the list of foods that you want to get out of your diet plan are any products that are built to be ‘fat free’. These often state that they are fat free on the label and proud of it.

But ask yourself, if the fat is removed, what is added? Something had to be added otherwise these just wouldn’t taste good.

The answer to that is sugar. Sugar has often been added to these foods and is what is causing them to still taste appealing.

And, if you are trying to lose body fat, sugar is just as bad — if not worse — than fat is.

Protein Bars

Finally, the last of the foods that you need to be careful about including in your diet plan are protein bars. These may seem like a great option since they do contain protein and you’re probably trying to get more protein into your day.

But once again, you need to check that sugar content. Most protein bars are upwards of 15 grams of sugar or more per bar. Some measure in as high as 30 or even 40 grams of sugar depending on the calorie content.

In actuality, these aren’t much more than a glorified chocolate bar. While you can buy a few bars that do keep the sugar content very low (five grams or less per bar), you do need to search for those. Be careful about buying these bars.

So there are three foods that you may be currently eating that could be causing you some issues. Are any of these in your diet?

If you want to learn the two must-eat foods that will help catapult fat loss into high gear, make sure that you check out The 3 Week Diet which goes over the harmful and helpful foods for weight loss.

 
To really see best results from any diet plan you choose to use, you need to learn a few ‘diet commandments’. These are guidelines that must be followed if you are going to see superior results that will help propel you forward.

Sadly, many people miss out on one or more of these and it greatly costs them their success.

Want to learn more? Check out the list of five commandments below.

Thou Shall Eat More Protein

Of all the foods that you could eat while on a fat loss diet, protein is perhaps the most important. Protein helps combat hunger, it helps stabilize blood glucose levels, and it helps prevent lean muscle mass loss. This in turn helps speed up your metabolism and accelerates the process of fat loss.

Don’t let your diet intake fall short. Aim to eat some protein in each and every meal and snack that you consume.

Thou Shall Eat Regularly

Thou Shall Prioritize Fresh Foods

When selecting your foods, eating fresh is a must. We live in a world where processed foods are around every corner and just waiting to cause us weight gain.

Eliminate these and you’ll really give your diet a boost. Focus on foods in their natural state — fresh fruits and vegetables, whole grains, healthy fats and oils, and lean proteins.

If you only make one change to your diet plan, make it this one.

Thou Shall Set Short Term Goals

One diet rule that you should abide by and follow is to always set short term goals for yourself. Think about what you are doing in the here and now, not months from now. It’s too easy to lose sight of your goals if they are going to take place six months to a year down the road.

Try thinking in three-week segments. Three weeks is about how long it takes for good habits to form, so is the perfect amount of time to you build behaviors that will stand the test of time.

This is precisely why The 3 Week Diet was created. It will help you stay motivated and consistent until you don’t even have to think about making those changes any longer — They’ll just be automatic.

Thou Shall Stop Comparisons

Finally, stop comparing yourself to others. Realize that this is your own journey and your own body. It’s unlike anyone else’s so you simply can’t expect to see the same results as everyone else.

Instead, start comparing yourself today to yourself from yesterday. That will give you all the details you need to know. If each day you are getting better, you are successful in your journey.

So keep these diet commandments in mind. Focus on these and you can feel confident that you are headed in the right direction.