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Keto diet for beginners | CNN Underscored

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CNN

When Vinny Guadagnino heard about the keto diet on a podcast from Jersey Shore, he decided to give it a try because, as he says, “I like fatty foods”.

He found himself losing weight and feeling healthier, so he bought a keto cookbook and listened to a few more podcasts to educate himself about this new way of eating. And, as he says, “the rest is history” – Guadagnino is now the author of a cookbook on the subject: “The Keto Guido Cookbook: Delicious Recipes to Get Healthy and Look Great” ($ 24.83; amazon.com ).

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According to an article in Harvard Health Publishing, the consumer health education division of Harvard Medical School, the keto diet is aimed at forcing your body to use a different type of fuel. Instead of relying on sugar (glucose) derived from carbohydrates (like grains, legumes, vegetables, and fruits), the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat. ”

Like many low-carb diets (including the Mediterranean Diet), keto limits foods like bread, pasta, and sugar, but unlike other popular low-carb diets, keto replaces them with foods that are high in fat – both unsaturated (avocados, oily fish). like tuna and salmon) and saturated (think bacon, eggs, and butter).

You should of course consult a doctor before starting any diet or exercise program, and this is especially true for keto, which is not recommended for people with a history of heart problems.

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The keto diet was developed in the 1920s to control seizures in children and adults with epilepsy; now it is mainly advertised for people who want to lose weight.

The keto diet is absolutely not for everyone – in general, diets that are highly restrictive of what keto is have a high margin of error because they are not realistic in the long run – but it works for some people, and these people are passionate about it Keto. So we asked keto enthusiasts to tell us what they eat on a typical day, what kitchen gadgets they rely on to prepare their meals, and what snacks they swear by on the go.

Brooke “The Keto Queen” Brown describes her daily meals as very simple, almost formulaic: “On an average day, I start my morning with a bulletproof coffee,” she says, “It’s a high-calorie drink with extra fats. ”

  • Bulletproof Coffee Starter Kit ($ 55.95; amazon.com)

Bulletproof coffee starter kit

Amazon

Bulletproof coffee starter kit

Brown says the bulletproof coffee will keep her full until the early afternoon when she “usually has raw vegetables and berries and my favorite pruvit ketones. Then around 6 p.m., I’ll make my family and myself a keto-friendly dinner. I stop eating at 8 p.m. and repeat it every day. ”

Starting the day with a high-fat, high-calorie cup of coffee is a cornerstone of the keto experience. “I usually drink coffee with cream, maybe some eggs and bacon, and some fatty meat and vegetables for dinner. I also do a lot of intermittent fasting, so I don’t eat a lot of meals, ”says Guadagnino of his daily diet.

Faith Gorsky, a cookbook author and food stylist who founded The Keto Queens, also starts her day with a high-fat cup of coffee, along with a more traditional breakfast of cottage cheese and berries, an egg and cheese omelette, or “a slice of one our keto fast breads from our keto bread cookbook – the zucchini is my favorite! ”

  • “Keto Bread: From Bagels and Buns to Crusts and Muffins, 100 Low-Carbohydrate, Keto-Friendly Breads for Every Meal” by Faith Gorsky & Lara Clevenger ($ 15.80; amazon.com)

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“Keto Bread: From Bagels and Buns to Crusts and Muffins, 100 Low-Carbohydrate, Keto-Friendly Breads for Every Meal” by Faith Gorsky & Lara Clevenger

For lunch, Gorsky says, she generally opts for soup or a salad, and for dinner, she grills, broils, or stir-fries high-fat proteins like steak, chicken thighs, or salmon, along with vegetables like eggplant, zucchini, asparagus, or broccoli. Because of keto’s emphasis on carbohydrate reduction, starchier vegetables like corn, peas, and potatoes should be avoided in favor of more fibrous alternatives like spinach, eggplant, and zucchini.

As you can imagine from the menus of the day described by Brown, Gorsky, and Guadagnino, there is a lot of cooking going on to maintain a keto diet. We asked what kitchen utensils they rely on to prepare their meals.

When it comes to side dishes, Guadagnino says he uses his air fryer for practically everything, so a colander is a must: “I squeeze the water out of the vegetables before putting them in the air fryer.”

  • Cuisinart Kitcheniismo Strainer, 3-Pack ($ 12.99, originally $ 22; amazon.com)

Cuisinart Kitcheniismo sieve, 3-pack

Amazon

Cuisinart Kitcheniismo sieve, 3-pack

Cosori hot air fryer Max XL

Amazon

Cosori hot air fryer Max XL

He says of his protein, “I love to grill all of my meat,” so a good grill is a must. (If you’re looking for a charcoal grill, check out our guide to the best models on the market. And here’s our guide to cleaning too.)

  • Weber Original Premium Kettle Grill ($ 175, originally $ 195; amazon.com)

Weber Original Premium Kettle Grill

CNN

Weber Original Premium Kettle Grill

And although he states that it is not a gadget, Guadagnino calls truffle sea salt “a must when seasoning my meat”.

  • Sabatino Tartufi Truffle Salt Seasoning ($ 11.39; amazon.com)

Sabatino Tartufi truffle salt spice

Amazon

Sabatino Tartufi truffle salt spice

Brown also relies heavily on a hot air fryer, and she loves another little kitchen gadget for making a staple of the keto diet: the chaff. “You will also see how I use my Dash Mini waffle iron quite a lot for the perfect size of soda,” she says.

Dash mini waffle maker

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Dash mini waffle maker

And for all the high-fat and high-calorie coffee, she says: “I love my espresso machine and my milk frother for bulletproof coffee in the morning.”

  • Sowtech 4-cup espresso maker with steamed milk frother ($ 48.44, originally $ 89.99; amazon.com)

Sowtech espresso maker for 4 cups with steam milk frother

Amazon

Sowtech espresso maker for 4 cups with steam milk frother

Like Guadagnino, Gorsky has a favorite tool for preparing all of these keto-compliant vegetables: her spiralizer (if you’re in the market for a spiralizer, check out our guide to the best options out there).

“Zucchini noodles are a delicious substitute for pasta,” she says. “I also like spiraling onions, yellow summer squash, radishes, cucumbers, broccoli stalks, etc.”

  • Spiralizer 7-Blade Spiral Cutter ($ 24.97, originally $ 27.99; amazon.com)

Spiral cutter 7-blade spiral cutter

Amazon

Spiral cutter 7-blade spiral cutter

She also loves her Instant Pot to cut down the time it takes to prepare meals. “I like to cook a roast beef or a roast chicken in the Instant Pot for the weekend meal prep. I use it to make hard-boiled eggs for a midweek snack or lunch and to prepare egg bites for breakfast. ”

  • Instant Pot Duo 7-in-1 Electric Pressure Cooker ($ 69.95, originally $ 89.99; amazon.com)

Instant Pot Duo 7-in-1 electric pressure cooker

Amazon

Instant Pot Duo 7-in-1 electric pressure cooker

Another time-saving trick Gorsky relies on is using large baking trays to roast vegetables and meat for meal prep. “It helps me to reduce my time cooking,” she says.

  • Bastwe Commercial Stainless Steel Baking Pans, 2-Pack ($ 26.99; amazon.com)

Bastwe stainless steel baking tins of commercial quality, pack of 2

Amazon

Bastwe stainless steel baking tins of commercial quality, pack of 2

And when it comes to her morning routine, Gorksy can’t do without her Vitamix, which she uses to make smoothies, as well as “instant ice cream, soups and sauces – I also use it to grind chia seeds for baking and to quickly chop nuts finely. ”

  • Vitamix Explorian Blender ($ 299.95, originally $ 349.95; amazon.com)

Vitamix Explorian Blender

Amazon

Vitamix Explorian Blender

The keto followers we’ve spoken to all stress that breaking the snack habit is one of the keys to making the diet work for you. “I’m skeptical and don’t encourage people to get excited about sweet treats that have ‘keto’ on them,” says Guadagnino. “The whole point of keto is to break away from sweet treats.” But he recognizes that snacks are a part of life and shares some of his favorites with us. “But sometimes I eat 85% dark chocolate after dinner to give myself a touch of bitterness.”

  • Pascha Organic Organic Chocolate Bars, 10-pack ($ 46.89; amazon.com)

Pascha organic dark chocolate bar, pack of 10

Amazon

Pascha organic dark chocolate bar, pack of 10

When it comes to snacking, Brown also largely focuses on foods that she prepares herself. “I love raw vegetables with homemade ranch, beef jerky, and a good selection of cheeses. As a sweet treat, I like to eat strawberries and stevia-sweetened chocolate from Russel Stover. ”

  • Russell Stover Sugar Free Dark Chocolate Mix ($ 24.99; amazon.com)

Russell Stover Sugar Free Dark Chocolate Mix

Amazon

Russell Stover Sugar Free Dark Chocolate Mix

Jack Link's Beef Jerky

Amazon

Jack Link’s Beef Jerky

For more keto favorites, check out our guide to the best keto-friendly snacks.

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Healthy Eating

5 Ways to Make Costco Bakery Items Healthier, According to a Dietitian — Eat This Not That

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Costco’s bakery is, let’s face it, maybe the best part of the shop. It’s filled to the brim with delicious treats like cookies, muffins, cakes, and more. But if you’re trying to eat healthy, the Costco Bakery can be a total calorie and sugar bomb. But instead of avoiding the bakery entirely, treat yourself to the occasional opportunity to pamper yourself. Moderation is the key!

But more than moderation, there are other ways you can snap up those baked goods without feeling like you’ve tossed your healthy diet out the window. Kacie Barnes, MCN, RDN, Dallas-based nutritionist from mamaknowsnutrition.com has some pointers on how to do just that so you can have and eat your Costco cake too.

Related: The Costco Deli just brought these 3 comfort meals back to camp

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Instead of getting your entire meal from the bakery, Barnes suggests eating it with protein, fruits, and vegetables so that you can have a more balanced meal.

“If you want a baked good for breakfast, add milk to your coffee for some protein, or have a hard-boiled egg as a side dish and some fruit,” she says. “It keeps you full longer and the fruit provides fiber that is normally missing in baked goods.”

Costco bakeryShutterstock

When you know you want to eat something tasty, you may think that saving your calories earlier in the day to splurge on later is the way to go. Barnes cautions against it, however, as it increases the likelihood of splurging too much.

“If you withdraw earlier in the day, you’re more likely to go overboard and eat more while eating the baked goods than if you really refueled all day,” says Barnes. Instead, eat your normal day and enjoy the baked goods as an occasional treat.

Related: To get the latest Costco news straight to your email inbox every day, sign up for our newsletter!

Costco bakeryShutterstock

Indulging in this baker’s treat make sure you eat it slower and really enjoy it. Remove all distractions while eating and focus on what you put in your mouth. Thoroughly enjoying your food can help you remain more satisfied after you eat it, which can encourage you not to overeat.

“If you’re distracted, watching a screen, driving a car, and so on, you won’t even feel like you’ve eaten, let alone satisfied by the experience,” notes Barnes.

Shelves and selections at Costco BakeryShutterstock

It can be easy and tempting to go to the Costco bakery and get the candy right away, but all of Costco’s baked goods are delicious. If you can’t resist a visit to the bakery on your way to the warehouse, look for the slightly healthier items.

Barnes suggests a sprouted grain if your Costco has something like this in stock. (Costs can vary, so you’ll need to see what your store has.) She recommends at least one type of bread to avoid: sourdough.

“There is a myth that sourdough bread is a good source of probiotics, but they actually don’t survive the baking process,” she shares. Plus, the refined flour in this bread isn’t always the best option, she points out. Refined carbohydrates are low in fiber and have been linked to weight gain. So if health is your thing, sourdough is probably not for you.

Related: I’ve tried the Costco chicken nuggets that “taste like chick-fil-A” and I have some thoughts.

Costco bakeryShutterstock

In case you didn’t know, many of Costco’s baked goods are actually multiple servings. The giant muffin is not intended to be consumed in one sitting. You could go a step further and cut your muffins or cookies into smaller portions so that you have control over how many calories, fat, and grams of sugar you are eating.

In this way, you can still treat yourself to a treat without going overboard. Barnes even suggested adding a nut butter to your muffin serving for a protein boost and some healthy fats.

For more information on what is going on in the warehouse near you, see:

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Delish and Dash Unveil New Kitchen Line, Offering Style and Convenience for Foodies Everywhere | National News

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NEW YORK, October 25, 2021 / PRNewswire / – Healthy Living Kitchen Brand Hyphen, In a relationship with Delish—The destination for recipes, videos and the latest food news that inspire people to cook – has brought new innovative kitchen utensils onto the market in time for the upcoming Christmas season.

Developed in a deal brokered by IMG, the Delish by Dash collection includes three new products that combine style and convenience, from compact worktop waffle irons and donut makers to lightweight cast iron pans.

The collection:

  • Waffle maker: These 2.5 “diameter waffles cook up to 9 at a time and are perfect for snacking, making mini-desserts, and more. To cook, simply add the batter and the waffles will turn golden brown and can in less than 3 minutes will be served with your favorite toppings.
  • Donut maker: This donut maker cooks up to 7 bakery-fresh 3 “donuts at once, making the perfect breakfast treat or fun decorating project. When done, use non-stick wipes for easy and quick cleaning.
  • Light cast iron pans: Available in 8 “, 10” and 12 “sizes, these versatile, easy-to-use pans are a great, lighter weight alternative to traditional cast iron. With a sturdy stainless steel handle and durable construction, they are easy to move and practical for everyday cooking Pancakes to pasta etc. Each package also contains one QR code with exclusive Delish by Dash recipes.

This is Delish’s second collaborative product drop in partnership with Dash, after the Delish by Dash Stand Mixer debuted last fall.

“Healthy cooking should be fun and easy for everyone. That’s why we partnered with Dash, which often shakes the industry up by exemplifying how healthy eating doesn’t have to break the bank, ”says Joanna Saltz, Editor-in-Chief of Delish. “Following the success of the collaborative kitchen line’s debut last year, we’re excited to offer a brand new range of kitchen must-haves that simplify the cooking process while adding a colorful, playful personality to any home.”

The new Delish from Dash Waffle Bite Maker and Donut Maker will be available on bydash.com, Macy’s and Kohl’s, while the new lightweight cast iron pans in all sizes can be found on bydash.com and Amazon. These new products also come with Delish by Dash recipe books filled with special recipes tailored to each product.

“The beauty and ease of Delish by Dash is that both companies share a common passion to deliver quality kitchen appliances that not only look good, but also reflect our belief that the path to wellbeing begins in the kitchen,” added added Evan Dash, StoreBound Founder and CEO. “Through our continued partnership, we are determined to make today’s home cooking process more enjoyable than ever to suit everyone – from families juggling multiple responsibilities to individuals looking to their next home or home adventure Get involved in van life, Delish by Dash offers all the chance to channel personal style without restricting accessibility. “

Dash is one of a number of brands developed and produced by StoreBound. The brand is committed to creating a healthier lifestyle for everyone by creating products that make it easier for people to prepare food at home.

To keep up to date, visit www.bydash.com and keep following Twitter, Facebook, and Instagram.

About Delish

Celebrating easy ways to bring the fun of eating into everyday life, Delish.com is the destination for recipes, videos, and the latest food news that people love to cook. Delish is the fastest growing food media brand on the internet with more than 41 million unique monthly visitors and 5 billion video views per year. From implementing their delicious recipes to checking out the hottest trends, the site’s popular short videos can get up to 11 million views in just 24 hours, and favorites have been shared hundreds of thousands of times. Delish has a wide range of exciting content covering the food and beverage industry, making the website a go-to place for people who love food. Delish.com is published by Hearst Magazines, a unit of Hearst, a leading global, diversified media, information and services company. Hearst Magazines’ print and digital assets reach nearly 166 million readers and website visitors every month – 67% of all millennials and 58% of all Gen Z ages 18+ (Source: 2020 comScore Multi-Platform © MRI-Simmons (12- 20.) / S20) With more than 25 brands in the US, the company publishes nearly 250 magazine issues and 200 websites worldwide.

About Dash

Dash is committed to helping people prepare healthy, unprocessed foods at home. The brand is built on the belief that taking small steps every day can make a big difference, and that the best path to wellbeing is to eat whole, natural foods. In store, in the kitchen and online, Dash provides the tools and content to help consumers prepare delicious healthy meals. That’s what raw life is all about.

About StoreBound

StoreBound is a family of brands committed to innovation. With a fully integrated model of concept development, engineering, manufacturing, logistics, sales, marketing and corporate governance, StoreBound develops quality products and manages their performance at major retailers. With thoughtful, well-designed household and housewares products, StoreBound’s goal is to win the hearts of our customers around the world.

About IMG

IMG is a global leader in sports, fashion, events and media. The company manages some of the greatest athletes and fashion icons in the world; owns and operates hundreds of live events annually; and is a leading independent producer and distributor of sports and entertainment media. IMG also specializes in licensing, sports training and league development. IMG is a subsidiary of Endeavor, a global entertainment, sports, and content company.

Media contacts

Christina Panta / cpanta@golin.com

Zoda Carey / zoda@storebound.com

View original content to download multimedia: https://www.prnewswire.com/news-releases/delish-and-dash-unveil-new-kitchen-line-offering-style-and-convenience-for-foodies-everywhere-301407151 .html

SOURCE StoreBound

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Healthy eating, student living, and meal ideas

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As a student with a busy schedule, eating well proportioned meals is not often prioritized. Studies show that many Canadians develop “inappropriate” eating habits in post-secondary education. While it is tempting to order your favorite “Mickey D’s” dish from UberEats and have it delivered in minutes, introducing some healthier eating options within your week can lead to both academic and physical benefits.

Ordering from fast food restaurants shouldn’t be embarrassed; everyone does it. However, taking time to eat some healthier meals during your week will give you more energy, support cognitive functions, and lead to an overall healthier lifestyle.

While I’m not a food expert or nutritionist, here are a few things I do and meals I enjoy that help balance my diet.

To have breakfest: As students, most of us have been in positions where we had to choose between having breakfast or showing up for class, and we often choose the latter.

But breakfast helps with energy intake and awareness. In a study by the US National Library of Medicine, researchers found that eating breakfast was linked to higher academic achievement.

There are many simple breakfast items that work well with time sensitive schedules. These include toast with avocado, oatmeal, berries, bananas with peanut butter, granola and yogurt, and trail mix. Foods high in fiber and protein are best in the morning and will give you the energy boost you need to start the day.

Avoid eating before bed: Many experts suggest that you should finish your last meal around three to four hours before bedtime. Since Covid-19 has changed most of our class schedules, this has become difficult for many students. A study conducted by researchers from the University of Saskatchewan suggests that the isolation caused by Covid-19 has resulted in a significant deterioration in the eating habits of a typical university student, including eating late at night.

Since everyone’s schedules are constantly adjusting, a balanced dinner isn’t often the foreground of our thinking. Personally, I sometimes prefer to have a few snacks throughout the day and eat spaghetti squash noodles with pesto or tomato sauce for a meal around 7pm.

Whatever your schedule, it’s important to give yourself enough time to digest.

Have snacks: Many associate snacking with unnecessary ingestion of food or eating out of boredom. According to Healthline Media, “research shows that certain foods can be particularly important for brain health and mental performance.” These foods include berries, dark chocolate, nuts, eggs, avocados, and citrus fruits – all super simple and enjoyable snacks.

Healthy snacks distributed throughout the day can increase your brain’s ability to concentrate, reduce food cravings and enable you to “eat on the go” at particularly busy times. It enables the reduction of gas and unwanted exhaustion after eating.
For more information on healthy eating, UTM offers free nutritional advice with registered nutritionists. To make an appointment, call (905) 828-5255 or visit the Health and Advice Center (HCC) website. Not only does the HCC allow students to create plans for their specific nutritional needs, but it also has some delicious recipes for busy schedules to try out at home!

Theater Erindale Correspondent (Volume 48)
Julia is in her fourth year of majoring and minor in English, drama and professional writing and communication. Last year she had the pleasure of writing articles for The Medium’s arts and entertainment division. When Julia is not writing or watching Netflix, she can be singing with her guitar, playing board games, headbanging to her favorite music or sipping iced coffee on a terrace. She recently published her poem “Stretch Marks” in issue 2 of Wandering Autumn Magazine. You can connect with Julia on Instagram or Facebook.

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